Operation SWASS 2006

[Rus Mandery]

So I guess I will start with an intro. I live in Olympia am 25 and have been lifting off an on, more off than on, for 11 years. When I first started I was weak, yet I persevered and had some good trainers and friends that helped me to get pretty strong for a kid. THen I started chasing girls and drinking beer. Now I am 25 and only about 65% as stong as I was when I was 19.
My goals are to get stronger and have better cardio ability. I would like to be able to start competing in strongman events as well. Eating right has never been high on my list of priorities, but to get where I want to be I need to make it a high priority.

My concrete goals are as follows.

Dual CoC #3's

OHP 315

Load WSM stone series

Incline bench the 150's

Compete in Strongman contest

Complete truck push without stopping

Pullups

Learn the snatch


THis is my program, I did get it out of a magazine but I think it is a pretty good one. ALso the split will be good if I go back to working as an EMT.
The program consists of two separate workouts, A & B:
The A Workout
squat
t-pushup

step up
two point row (kind of a mix of chainsaws and bent row)

split good morning
swiss ball crunch

The B Workout
deadlift
one arm shoulder press

static lunge
chin up

incline bench
woodchop

Mon= 4x4
Wed= 2x12
Fri= 3x8

So you start on Mon with an A then Wed B then Fri another A and flop it the next week. The two excercises together are supposed to be a superset. SO far I like it and will contiue with this plan for another 8-10 weeks or so.


Mon- 4x4
Deads- 315 for all sets, I felt pretty strong, and kind of wanted to up the weight on the last set. However I decided to stay at that weight.

Dumbell shoulder press- 75 on the right, 65 on the left, it felt good
then went to 75 for both arms to finish. I think I need to warm up a little on this one.

Static lunge- 60 dumbells either hand, I felt good doing this and it was a good weight but I still think my form is messed up.

Chin up- -80# on the pullup machine, I really need to work on these guys!

Incline dumbell- 80# felt good, perfect weight.

Wood chop- 140# with the rope, felt good too, bt I can definitely feel tht in my side gut! Front gut too!

No cardio today, I usually do a real easy 20 minutes after I am done working out. I am not really sure why it just seems like a good thing to do. BUT the gym chased me out at 10 minutes after closing.


Eating- I ate bad today, too many dips left over at my house from the Seahawks! So dip and bread for breakfast and lunch, then dinner was two lean pork loins and some greek salad and a piece of bread.

[Rus Mandery]

Cardio today, did the step mill for 30 minutes at about a 6/7 intensity. Then rested and did the eliptical for 20 minutes at about a 5 intensity.

Breakfast- 4 eggs, 1/4 cup cottage cheese, 1 slice flax bread.

Lunch- whole wheat english muffin, jalapeno artichoke dip.

Dinner- 2 chicken breasts, vegetables, 1 cup brown rice.

Snack- costco chocolate proteinand water.

[Rus Mandery]

Squats for 2x12x225- I was able to clean up my form finally. Nice and deep and exploding out of the hole. I tried a wider stance than I normally use and think I am going to stick with this. I was worked after the squats though, no post workout cardio.

Step ups- 42.5x12 40x12- I was blowing on these, and could realy feel it in the back of my legs.

Two point row- 2x12x60- Felt good, but I was failing fast today.

Split g'day- 2x12x135- Tired!

Ball crunches- 2x12x45- My gut is definitely getting stronger, and bigger!

3 eggs, flax toast, cottage cheese.
protein
MM shake with whole milk, pear
Ground beef with sweet peppers, garlic and paremsan cheese, broccoli, brown rice.

[Rus Mandery]

Cardio day and I am at the fire hall, so I had to use their elliptical which I don't like the motion on. Did 45 minutes at about a 6 intensity.

1.75 cups raw steel ground oats
1 cup organic skim milk

garlic chicken, .75 cup white rice, steamed vegetables (at Thai restaraunt)

2 scoops costco protein, 1 cup milk

2 eye of chuck steaks, half bag salad, .5 cup brown rice

[Rus Mandery]

Deads- warm up, 275x8, 295x8, 295x7

Dumbell shoulder press- 3x8x60

Static lunge- 3x8x50

chin up- 3x8x-90

Incline d-bell- 3x8x70

Woodchop- 3x8x100

Standing curls- 15x40 to failure

1.75c oatmeal, 2 scoops costco protein,

MM 1.3c skim milk

carne asada at a mexican place, pretty much just the meat, salsa and a few chips

2 scoops costco protein and water

2 chuck eye steaks ~1#, half a sprig broccoli

5 assorted drinks tonight!!

[Rus Mandery]

Went to scout for hunting season up by the wynoochee. My friends and I decided it was a good idea to drive through the National forest to comeout of the woods on the 101 north of Shelton. Spent 15 minutes shoveling snow into back of truck for weight in back. Everything was going fine until we got up to where the snow was about 2 feet deep and real sloppy. Then the temparature warmed up above freezing and the snow started to melt, forming the icy water under the tires of the truck. I was forced to back down about 4 miles of road, and came to an offcamber section that sloped towards the ditch. I tapped the brakes and slid off into the ditch. Spent about 45 minutes shoveling wet snow and scraping ice off of the gravel. Decided to leave woods by original route.

1 hot dog, 32oz powerade
4 beers
1 chicken leg
4 fig newtons
6 chips
Big Tom basket and tots= not a good eating day!

[Rus Mandery]

rest day, no training.

1.75c oatmeal, philly cheese steak omelette

2 scoops costco protein, skim milk

1c spinach, 1.5 teaspoon butter, 12oz ribeye, 1.5 teaspoon A-1

[Rus Mandery]

Squats- 4x4x275

Step-up- 4x4x60

Chin-up- 4x4x-64

G'days- 4x4x185

Ball sit ups- 4x8x90

Barbell standing press- 95x8 115x8 125x8

1c oatmeal, 4 eggs, 1c milk= 670 cal 40g protein

2 scoops costco protein= 240 cal 44g protein

MM, 1c milk= 440cal 32g protein

12oz rib steak 1c brown rice half bag spinach= 1366cal 80g protein

2 scoops costco protein=240cal 44g protein

2956cal 240g protein

[Rus Mandery]

Deads- 275x12, 275x10
Shoulder press- 60x12, 60x9
Static lunge- 2x12x47.5
Chinups- -100x10, -100x8
Incline d-bell- 70'sx12, 70'sx10
Woodchop- 140x12, 140x8 on the easier machine.

I was wiped today.

1/2c oats, 3/4c milk, 1c cottage cheese 530cal 46g p

2 scoops 240cal 44g p

MM 350 cal 32g p

grilled chicken, 1/2c white rice, 3 california rolls,
miso soup, salad, 700cal 60g p

2 pork chops, 7 asparagus spears, 1/2c butternut squash, 1/2c saurkraut and onion

[Rus Mandery]

45 minutes on the elliptical.












1/2c oatmeal cooked, 1/2c berries, 1/4c walnuts 450 cal 16g p

1 pork chop, 1 chicken breast, 1/2c brown rice, 1/2c sauerkraut and onions, 6 asparagus

[Rus Mandery]

Hip flexors were on fire today, new wder stance is taking stress from knees and transferingit to the hips. Good overall, but not good for training today.

Squats- 6x8x135

Two point row- 3x8x60's

Cut out the step ups.

Good mornings- 3x8x135

Ball sit ups- 3x8x90

Standing push press- 4x8x115

1/2c oatmeal, berries, 1/4c walnuts, 1c cottage cheese

MM with water, 1 can tuna and hot sauce.

Broccoli beef

2 scoops whey

1# top sirloin, 7 asparagus spears, 3/4t butter

2 scoops whey

[Rus Mandery]

TOday was a good day!

Deads- 315x4, 335x4, 345x4, 365x4

Dumbell press- 70x4, 2x4x75, 80x4, 80x3 right arm, left 75x4

Static lunge- 4x4x60

Chin up-3x4x-75 4x-82

Dumbell inclines- 4x4x85- Beefcake!

Woodchop- 4x4x120 on the harder machine

Standing dumbell curl- 2x8x47.5, 2x6x47.5

Walked around for a few minutes, then went and did three-five minutes inthe sauna, came out and cooled off for 5 minutes then back for another 5 minutes.

1/2c oatmeal, 2 tablespoons wheat bran, 1/2c berries, 1/4c walnuts, milk

2 scoops costco protein

MM with berries, and 1/4c milk

Two cube steaks, stir fried veggies

2 scoops costco protein

[Rus Mandery]

40 minutes on stepmill.






1/2c oatmeal, blackberries, 1/4c walnuts, 1/4c wheat bran, milk.

2 scoops costco P, milk.

9 pork ribs, grapefruit.

apple

Bowl of lentil, wild rice, crushed tomatoe, carrot, ham steak soup.

2 scoops P, can of tuna.

[Rus Mandery]

Squats- 225x12, 275x12

Step-up- 2x12x50

2-point row- 2x12x70

G'days- 2x12x205

Ball sits- 2x12x90

Good day for lifting, except for this stupid pain in my sacral region. It doesn't really affect my lifts, but just when i walk around or move that leg if I am lying down. I may have to look up a bonecracker, as the consensus at the gym was nerve issues not a musculo*$ as I had previously thought.

4 eggs (really need to check these organic eggs before cracking into pan, two of the first batch had noticable embryo action, thought I would man up and just eat it, but it tasted funny and I almost puked, the bulldog loved it though!) 2 pieces flax toast, fish oil supplements, 2 scoops protein

MM and fish oil

About a pound of steelhead, half a crab and a leg, salad with walnuts, and yes I did need butter to dip my crab in!

2 scoops P, fish oil- lemon scented and tasting burps are grrrreat!









*If you know a PA and tell them you are thinking about doing the program, don't ask for medical advice. I originally asked my buddy who is a PA about this pain I have been having. He said he had no idea what it was, but that he could look it up. His looking it up consisted of handing me an Anatomy text and saying, 'Go ahead and learn something.' thanks Fritz! So I narrowed it down to the Ischial tuberosity or the sciatic nerve, and went and asked him what he thought. He thought those were both good possibilities, then told me to ice it and take some ibu and tylenol, and that I owed him $100! We negotiated the $100 debt down to me heloing him move some furniture with my truck. I guess the moral of this pointless story is not to ask your friends for medical advice on their time.



$Went to chiropractor that I know from high school. I didn;t make any friends when I walked into his busy practice and loudly asked where the snake oil was and if the massage is a 'special massage'. I was quickly shown to a room! I got to hand it to his quack ass though, he did fix me and with minimal emphasis on return appointments. If anybody wants to know his name and number, PM me and ye shall receive it.
Oh yeah, if you are reading this, why don't you send me some rep points. I know I haven't looked at this thread 150 times.

[Rus Mandery]

35 minute on stepmill and elliptical.








1/2c oatmeal, berries, walnuts, wheat bran, milk.

Grapefruit.
1c lentil and ham soup, <1c yogurt
apple
burrito
2 scoops P

I just got a scale that shows bodyfat as well as weight. If I had 10%bf my lifting numbers would be quite respectable.

[Rus Mandery]

Deads- 3x8x315

Dumbell raises- 3x8x65

Lunges- 3x8x52.5

Chins- 3x8x-88

Incline dumbell- 3x8x75

Woodchops- 3x8x120



cut and loaded 10 4-7' lengths of wood in the back of my pickup tonight. One piece of Madrona was really heavy and hard to get to the shoulder and stand with, when I tried to throw it in the back of the truck over the side I oinched my elbow between the siderail and the wood. PAIN! I now have a very nicely shaded purple elbow!

>1/4c wheat bran, berries, yogurt 1c, 3g fish oil, 3 eggs

MMw/milk, can tuna, salad

1/2 chicken stuffed with an apple and a onion and a can of chipotle peppers, with the peppers and some johnny's rubbed on the outside. 1/3 cauliflower, and 4 crown and milks.

[Rus Mandery]

Squats- 4x275, 4x295, 4x315, 4x315- Very happy with this today, the last set actually got a loud grunt that scared some poor girl and her boyfriend who were cluttering up my area.

Step ups- 4x4x75

Two point row- 4x80, 4x85, 4x90, 4x95

Overhead press- 4x95, 4x115, 4x135, .5x185, 3.5x135- Yes I need to work on these guys.

Stability ball- Did some half assed situps and then worked on some stretches and excercises the bonecracker reccomended.

MM, milk, apple.

Starbucks sandwich

MM, milk

6 eggs scrambled, apple, orange

2 scoops P and some orange metamucil, mmmmm mmmmm!

[Rus Mandery]

Today I took my dog for a walk. Actually it was more of a death march than a walk a little more than 6 miles and I am still about 3/4" away from closing that #3, I think that is the hardest part.

4 eggs, yogurt

apple

Maguro 4 pieces, chicken teriyaki and salad.

Thai hot soup, 2 pieces chicken satay, 2 fish cakes.

orange

Yogurt and P, damn that was delicious kind of like a healthy pudding.

[Rus Mandery]

Deads- 12x275, 11x275

Dbell press- 2x12x60

Static lunge- 2x12x50

Chins- 2x12x-80

Dbell inclines- 2x12x70

Woodchop- 2x12x95


1/2c oatmeal, 1/4c oat bran, 1c milk

MM, 1c milk, 2T maple syrup

apple

1 baked chicken thigh, 3 meatballs, 1c butternut squash, 1.5c greek salad, tomato gravy for meatballs.

orange

[Rus Mandery]

Split and stacked wood for 45 minutes.

3 meatballs and tomato gravy, 2T sour cream.

Chicken caesar salad and leftover greek salad.

2 chicken breasts and 1 thigh cooked in tomato gravy, and a small amount of 'low carb' pasta.

orange

[Rus Mandery]

Squats- 3x8x275

2-point row- 3x8x75

OHP- 3x8x115

Nautilus ab crunch- 20x200

Ny steak, 1/4c spinach, 1 red potato, 1 small slice soda bread.

MM, milk, cinnamon, 1T maple syrup.

3/4# cod, broccoli.

apple

[Rus Mandery]

Deads- 315x4, 315x4, 365x4, 385x4- last rep was ugly and real hard, but I locked it out.

DB press- 65x4. 75x4, 80x4, 85x4

Static lunge- 70x1- felt bad in my knee so I stopped.

Chins- 4x4x-58

Leg ext- 4x4x not sure, 90% of the weight stack

DB inclines- 4x85, 4x90, 4x90, got saucy and tried 95- no go, back to 90 and had a hell of a time getting three reps.

Woodchop- 4x4x120

4 eggs, 1/2# turkey, 2T salsa

MM, milk, 1T corn syrup

1/2-1# some kind of fish that was not catfish, yet suspiciously like catfish?! 1/4 fried cauliflower, 8oz coleslaw mix with some kind of lemon ginger sauce.

1 apple, and some peanuts.

1 mouthfull nitrogen propelled whipped topping.

1c cottage cheese, 1 tangelo.

Man I really ended up eating alot today!

[Jay O'Neill]

Hey Rus... workouts are lookin strong and diet looks good. Where are ya workin out?
Keep up the good work!

[Rus Mandery]

http://www.valleyac.com/

Probably the biggest facility in the state. It used to be pretty hardcore when I was a kid, people actually lifted heavy weigths in the weight room, there was a stereo that you could out your own music on, as long as it wasn't too loud or too offensive. They had chalk for you to use, and the owner was an old hard ass that would come in and lift weights after he got done logging for the day. Then the original guy sold it to another gyppo logger and he realized his lifelong dream to become a striped shirt wearing metro and the facility reflected that. Chalk was banned, loud noises in the weight room were strongly discouraged, and the music was changed to a cheap form of muzak easy listening in the weight room.
It has gotten better, you can use chalk now without being threatened with bannishment, and the music is one of the 'hardcore' XM channels. But there is only one power rack, and only one dead/olympia lifting platform. They also have several hottubs, three saunas, and a steamroom.
I am not sure why I decided to turn this into a commercial for my gym, but there it stands and I don't have the heart to delete it. Thank you for the kind words!

[Rus Mandery]

Decided to do keg conditioning workout today as the gym was insanely busy for a friday.

Got the keg up to my shoulders 6 times and walked about 400' with it on my shoulders. No go on cleaning it or OHP. That thing really kicked my ass, I need to play with it more!

4 eggs, 6oz ham.

2 scoop P and water.

MM and milk.

Prok sirloins marinated in garlic lemongrass salad dressing, beets and cauliflower.

Apple and a kiwi.

[Jay O'Neill]

So they actually have a lifting platform with bumper plates? i have been looking for a place with that set up... i may have to check it out.

thanks Rus and keep up the good work!

[Rus Mandery]

Squats- 295x4, 305x4, 315x4, 325x4

Front Squat- 135x7

Step up- 75x4, 80x4, 85x4, 90x4

Two point row- 80x4, 85x4, 90x4, 100x4

OHP- 135x4, 145x4, 155x4, 165x2, 165x2 with leg drive.

Nautilus lower back- 230x20

Nautilus crunch- 230x20

3 eggs, left over steak

1 heaping scoop P

MM, milk, 1/2c berries

1 kiwi, 1 apple (or 1 orange if no apples, not sure)

7" pepperoni, 1 1/2oz cheese

[Rus Mandery]

Deads- 2x12x135- worked on max effort and speed, legs on fire with lactic acid.

DB shoulder- 65x12, 55x12

CHins, -70x12, -80x12

Leg ext, leg curl

Incline DB- 2x12x65

Windmills- 2x8x20

3 eggs, 1 kiwi

1 scoop P

1/2 MM, 1 scoop P

1/2c walnuts

1 kiwi, 1 orange

10oz flank steak, 9 asparagai

30 peanuts

[Rus Mandery]

Squats- 275x8, 2x8x285

Front squats- 135x8, 2x8x155

2 point row- 3x8x80

OHP- 3x8x135

G'days- 1x8x135

THose damn Front squats really took it out of me today.

6oz steak, 1 egg, 1/2c cottage cheese

2 scoops P

1/2c berries, MM

kiwi, orange

Tonight and tomorrow I am going to kick the low carb habit and eat some pasta and drink some beers.

[Rus Mandery]

Deads- 315x4, 325x4, 375x4, 395x4

Dumbell shoulder- 75x4, 80x4, 90x0, 85x0, 2x4x75- this guy kind of sucked today and I am not sure why.

Seated row- 180x6, 200x6, 200x6

Chins- -28x4

Leg ext- 2x6x180

Leg curl- 2x6x230

Dumbell inclines- 80x4, 85x4, 90x4, 95x4

Wood chop- 4x4x120

superset

Hanging leg raise- 4x6

1c cottage cheese

2 scoops P

1/2c berries, MM

1 tangelo

[Rus Mandery]

I need to change the name of my journal to 'From Injury to Injury'. Pulled a little muscle in my lower back last time I did deads.

Deads- 3x8x275 1 set with belt, 2 no belt, third belt

DB shoulder- 3x8x70

Chins- 2x8x-52

DB inclines- 80x8, no go on another set, felt really run down and blah. I will go backtonight and see what happens.

At keast I know that my belt fits again! Also, I bought a pair of red knee socks for deads. I would reccomend these to everybody, no more bloody shins, and way less chance of a hep C encounter.

3 eggs, 1/2 pork chop

1 1/2 scoops P

1/2c berries, MM

[Rus Mandery]

Squats- 275x4, 315x4, 325x4, 335x4

OHP- 135x4, 155x4, 165x4, 175x1, 175x3 PP, 225x0 PP

Step ups- 4x4x80

2 point row- 4x4x100

G'days- 135x4, 3x5x155

Hang knee raises- 4x10

4 eggs

1 scoop P

MM, 1/2c berries, 1/4c oatmeal, 1T maple syrup- PWO shake

[Rus Mandery]

Had to uncover my septic cleanouts today.

30 minutes digging

10 minutes rowing with 4 30s sprints, need some work here!

Standing curls, 40x8, 45x8, 50x6

Hang clean- 135x3

OHP- 135x3

4 eggs

protein bar, from biotest and man was it tasty!

2 chicken breasts, kiwi

apple

1# turkey breast, tablespoon mashed potatoes, 1 1/2c broccoli and cauliflower, 1/4c mushroom gravy, 1 fork full of tiramisu, mouthfull of whipped topping.

[Patrick McGuffin]

Oh man I hate digging holes. Is there any reason why you only had 1 table spoon of potatoes w/ dinner?

[Rus Mandery]

I am a LOW CARB WARRIOR!!!! :FF:

I am just trying to stay away from potatoes and the like for a while to try and lose some fat. I am at about 37%bf right now, so it seems like a good idea. I have really cracked down on my diet in the last week or so to try and speed the process along. I am also cutting down my scale usage to once a week, which is harder than it seems when yu have one of those fancy scales that analyze your bf, bone mass, visceral fat, %water, body age, and weight. Maybe I'll put that up next time I do it.

[Rus Mandery]

Front squats- need more work, 185x8 shitty form, 185x6 good form

DB shoulder press- 2x12x65

Cleans- Trying to get better form, 135x3, 135x3

Chins- -53x12, -40x10

DB incline- 2x12x70

Woodchop- 2x12x140

Hanging knee raise- 2x15

1c cottage cheese, 1 tangelo

1 heaping scoop P

PWO shake (^for recipe)

2 chicken breasts, apple

[Patrick McGuffin]

I am a LOW CARB WARRIOR!!!! :FF:

I am just trying to stay away from potatoes and the like for a while to try and lose some fat. I am at about 37%bf right now, so it seems like a good idea. I have really cracked down on my diet in the last week or so to try and speed the process along. I am also cutting down my scale usage to once a week, which is harder than it seems when yu have one of those fancy scales that analyze your bf, bone mass, visceral fat, %water, body age, and weight. Maybe I'll put that up next time I do it.

Oh Ok yeah I have a hard time not getting on my scale also :)

[Rus Mandery]

Squats- 3x8x315- 1 belt, 2 no belt, 3 belt

step ups- 3x8x75

2 point row- 3x8x75

G'days- 3x8x155

hang knee raise- 3x12

I felt hardcore today because I didn't give up on my work out. Squats felt awesome, then I was gassed.

3 eggs, 1 kiwi

PWO shake

[Rus Mandery]

91 dodge d250 4x4 cummins push from tailgate- ~400 yards with a slight grade, took me about 25 minutes with rest times included. KIller workout I am going to start doing this at least once a week.
I was surprised at how easy the truck rolled until I hit the grade, then it became a contest.

[Rus Mandery]

I feel strong, but I have no energy. Bad day at gym.

squats- 2x12x255- worked on speed and getting as low as possible, so low that I hit something (on the unfamiliar rack I was using due to the guys doing curls in the power rack :mad: ) and dropped the weights. I was mad!

OHP- 2x12x115

Hang knee raise- 3x15

1c cottage cheese

2 scoops protein

protein bar

big bowl of this soup I made

1/2c berries and 3/4c whippped cream real, not from can.

[Rus Mandery]

Squats- 3x8x325 with the MANDERY belt, I feel like I am cheating when I wear the belt

OH DB press- All over the place, 8x75 8x65 8x65

Chins- 12x-58, 8x-38, 4x-22~

DB inclines- 3x8x80

Woodchop- 3x8x130

Hang knee raise- 3x15

[Rus Mandery]

Squats-4x315 (no belt) 4x325, 4x345, 4x355, 4x365- with belt

step ups- 4x4x100

2 point row- 4x4x100

G'days- 135x4, 185x4, 2x4x205

Hang knee raise- 4x10

Felt strong today! Left out OHP as I am starting on a new program for 8 weeks with a guy at my gym, ad tomorrow is bench day.

3 eggs, 4 pieces bacon

handfull walnuts

protein bar


pear

[Rus Mandery]

Squats- 2x12x255
DB SHoulder press- 2x12x70

DB inclines- 2x12x70

Chins- 2x12x-52
leg press+leg ext

Nautilus abx20

CoC #2 5xR, 4xL, sweet! now that #3 will fall in a couple of weeks!

2 hot dogs

1/2 pizza

protein bar

yogurt, berry, and protein shake

apple

medium snort of Macallan 18, just to calm my nerves :EB:

Down to 35% bf today, but I ate bad so I expect it is back up there. Found a screaming deal on a boat, 10' Livingston for $300, going in on it with a buddy if it hasn;t sold yet.

[Jay Hagadorn]

Rus-

I am asking an honest question here after reviewing your journal. Do you have a set eating regimine? If not, can I draft one out for you? I think I could help you lower your BF % a little faster if you are up for it. If not that's OK. Good job on your workouts BTW...

[Rus Mandery]

Schedule? What is this thing? PM sent, in a minute or two.

[Rus Mandery]

Squats- 135x8 135x8 135x8
Pulled or strained a hip flexor sometime this week. Hurt this am, but enough Tiger Balm and I was ready to lift. Then I got there and it wasn;t happening, so I did a couple sets at 135 and tried to stretch by getting as low as possible under the weigth.

Push Press- 135x8, 155x6, 185x4, 205x0, 205x1, 225x0, 225x0, 225x0
Since I wasn;t doing anything constructive today I decided to max out on PP. I got 205, but was stalled pretty good on 225. Only 110# to go!

[Nicolette L.]

Sorry to hear about the hip flexor! Nice PP.

[Rus Mandery]

squats- 225x6, 315x4

OHP- 4x4x155

hang knee raise- 3x15

Took a week off to rest and heal up my knee which I sprained. Came back weaker than I was expecting. It is amazing how fast you can lose your strength ina leg or other bodypart when youhave an injury. I am also trying to start my new diet plan given to me by Jay H. I haven't really sat down and planned out the execution of the diet plan, which appears to be necessary as it has me eating alot more stuff.

Protein shake

oatmeal and berries

yogurt and apple

two eggs, orange and carrot sticks

two chicken thighs, salad, small yam

cottage cheese

[Rus Mandery]

keg work- 2 carries at waist level across yard ~160'
shoulder and carry 100'
shoulder and carry 100'
worked on picking it like a stone, 8 times
carried it back to its spot, 20'

oatmeal with berries
cottage cheese and apple
rice with beans and salsa
2 apple bananas
2 chicken breasts with curry vegetable mixture, small salad and brown rice
protein shake

[Rus Mandery]

deads- 2x12x225
DB shoulder raise- 2x12x50

chins- 2x12x-58
leg ext- 2x12x200

incline DB 2x12x70
woodchop 2x12x100

I went real fast on all of these, supersetting the excercises and taking minimal rest between sets. I was fried by the last set of woodchops and almost puked.

proetein shake
oatmeal and berries
flax bread and turkey sandwich with lettuce and an apple
2 hardboiled eggs and celery and carrots sticks
chicken breast, brussel sprouts, yam
cottage cheese

[Rus Mandery]

I must be losing weight, because my workouts are going straight down the toilet. Barely got 5x5x315 squats today and that was it I was done.

oatmeal and berries
proetein shake
flax bread and turkey vegetabke sandwich with cream of mushroom soup
2 eggs carrot and celery sticks

[Rus Mandery]

Rehbands are the best thing since sliced bread!

Attempting to teach myself to do the Oly lifts.
4x8xbar overhead squats
8x3xbar high pulls? Hung weight (bar) at hips and exploded it up to chest.

rowing- 30s sprint/90s recovery pace for 10m

cream of brown rice, berries
cottage cheese, berries
rice and beans, salsa, apple
protein shake and broccoli
mahi mahi (probably whatever fish I can find) cuke, bamboo shoots, small salad
protein shake

[Rus Mandery]

297#, (37% bf which seems to be a pretty arbitrary measurement on my scale) this morning, I have been sticking to the diet Jay wrote up for me pretty strictly. Workouts have not been going that well, except for the large amount of walking I have been doing. I am going to start a 5x5 program tomorrow and follow that for a while. I am also going to start sprint workouts on my offdays. I have also been hammering my grip, and can get the #2 for 2x5.

oatmeal, berries, skim milk
cottage cheese, berries
rice and beans, salsa
protein, broccoli
fish, asparagus, spinach
protein

[Rus Mandery]

Squats- 135, 185, 225, 225x5
Press- 95, 115, 135, 155x5
High pulls- 5x5x135
Hang knee raise- 2x20

oatmeal, berries, milk
protein, apple

[Rus Mandery]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
This is the link to my new workout program.

Squats- 135, 185, 225, 275x5, 325x3, 225x8

INcline dumbell- 50, 65, 75, 85x5, 95x4 (feeling saucy), 75x8

Barbell row from the floor- 135, 155, 185, 205x5, 225x3, 185x8

Dips- 3x5xbw!

Curls- 3x8x47.5

Tri-ext- 100x8, 120x8, 130x8

Oatmeal, honey
protein, banana
whole wheat turkey, soup

[Rus Mandery]

297.6# 34.1%bf Visceral fat hit a new low of 16 today! I guess Jay's diet is working, I just need to hit it up a lot stricter and I think the results will be more imoressive.

Squats- 135, 185, 225, 275, 325x5
(only using the Rehbands, I guess they are no no squats)

Dbell incline- 50, 65, 75, 85, 95x5

Bent row- 135, 155, 185, 205, 225x5

Hyper ext- 2x8xbw

Nautilus curl- 2x10x170
Hang knee raise- 2x10xbw

grits with 2T peanut butter
Muscle Milk with water
Whaole wheat and turkey with a little soup
yogurt and some fruit
Fish, snapper or sablefish and lots of veggies
cottage cheese

[Rus Mandery]

Squats- 135, 185, 225, 275x5, 335x3, 225x8

Incline Dumbell- 50, 65, 75, 85x5, 100x3-PR, 75x8

Row- 115, 135, 155, 185x5, 205x3, 155x8

Dips- 3x5xbw

Curls- 3x8x47.5
Tricep ext- 3x8x120


Cream of rice, teaspoon honey, 3T milk
Chicken salad
1/2 serving muscle milk
steak, green beans, 1/2 cantalope
protein

[Jay Hagadorn]

Russ-

I don't take alot of stock in scale/bodyfat measurement devices. Once guys get up around our weight, they are not as accurate. Have you noticed a change in your measurements? Your workouts look pretty good. I'm not saying you can't use the scale. A better gauge would be calipers...

[Rus Mandery]

I actually think I have slimmed down by quite a bit since I started on the eating plan you gave me. I figure I am at about 88% right now sticking to the plan, with most deviations being within the spirit if no tthe letter. I figure I am in this for a while, so if my lifts are going up and I am losing fat it is all good! Today was about the limit of what I have ever squatted without a belt, and the dumbells were a PR too.

[Rus Mandery]

Squats- 135, 185, 225, 275, 335x5

Incline Dumbell- 50, 65, 75, 85x5, 100x1 rest no go, 95x0, 100x0
-Really pissed about this

Row- 115, 135, 155, 185, 205x5
-Getting better at these guys

Hyper extensions- 2x12xbw
Hang knee raise- 2x12xbw

Oatmeal, berries, 1% milk
cottage cheese and berries
salad with walnuts and 2 eggs
protein
fish, broccoflower and spinach
yogurt

[Rus Mandery]

295.6#

Squats- 135, 185, 225, 225x5

OHP- 115, 135, 155, 185x5

High pulls- 135, 155, 165, 185x3


berries oatmeal milk
protein + this crazy greens supplement I found
Sasquatch bread- This is the best bred ever! http://www.rainierorganicbakery.com/index2.html
almond butter half small cantaloupe
2 eggs
2 chicken breats cooked in tomato sauce, double handfull salad
cottage cheese

[Rus Mandery]

294.8# I can't wait until the 'ol Tanita says 289.8

Squats- 135, 185, 225, 275x5, 345x3, 225x8

Dumbell bench- 50, 65, 75, 85x5, 100x3, 75x8

Rows- 135, 155, 185, 205x5, 225x3, 185x8

Dips- 8xbw, 2x6xbw

Curls- 2x8x50 1x8x47.5
Tricep ext- 3x8x130

Rearranged dumbells so the 100's are not rolled under the dumbell rack.

Oatmeal and barley and berries
salad grilled chicken and grilled onion pepper squash and zukes
protein
fish cauliflower salad aparagus
cottage cheese

[Rus Mandery]

Squat- 135, 185, 225, 275, 345x5

DB incline- 50, 65, 75, 85, 100!!!x5 :BP:

Row- 135, 155, 185, 205, 225x5

Hyper ext- 2x10x25

Hang knee raise- 1x20

rolled barley flakes and berries
cottage cheese and pear
sasquatch bread and turkey
protein and veggies

[Jay O'Neill]

lookin good there Rus! Body weight is creeping downward!

[Patrick McGuffin]

Great job on the weight loss Russ. That and your squats are getting up there pretty quickly along with those inclines, keep up the great work!

[Rus Mandery]

293#- Rant follows at end of post....
Pat- thanks bro!
Jay- Feeling good!

Squats- 135, 185, 225, 225x5

OHP- 134, 145, 155, 185x5 Man I really suck at these things!

High pulls- 135, 155, 185, 195x3 These are getting better, also my gym is probably going to buy some bumper plates, HELL YEAH!I really hope this goes through.

Hang knee raise- 23

So I am down another pound, yet according to the stupid bioelctric impedance method of bodyfat testing I am back up to 40% bf, :EP: - this guy perfectly illustrates my feelings towards the Tanita elctric scale corporation. This ******* thing has a &***&** 15% variation throughout the day in what my bf supposedly is. I really feel like I took one for the team when I bought this thing. I feel leaner and stronger than I have in years, yet according to the 'ol Tanita I am back at where I started bf wise. I will no longer be using the bf feature as it only angers me.

[Rus Mandery]

Squats- 135, 185, 225, 275x5, 355x3, 225x8

DB incline- 50, 65, 75, 85x5, 110x0, 100x6, forgot to do drop set.

Row- 135, 155, 185, 205x5, 230x3, 185x8

Dips- 3x8xbw

Curls- 3x8x50
Tricep push downs-3x8x140

[Rus Mandery]

Mon- super lazy! needed to do homework and blew off lifting.

[Rus Mandery]

Squats- 140, 190, 230, 230x5

OHP- 140, 160x5 190x0 190x0 190x0 190x0- Wow, I am not getting better at these.

High pulls- 140, 160, 190, 210x3 At least these things are going well.

2x12x35 hyper ext

Hang knee raise 25, 23

Hung for as long as I could after the knee raises.

Berries, oatmeal, milk, honey
salad with turkey and a egg and vinagrette
protein and orange
protein
chocolate milk
two chicken breasts two fish fillets= I realy need to go to the store and get some vegies.

[Rus Mandery]

Squats- 140, 190, 230, 280x5, 365x3 new raw PR, 230x8

Incline DB's- 55, 70, 80, 90, 110x.65, 100x4, 80x8, maybe the 110's go up next fri?

Row- 140, 160, 190, 210x5, 230x3, 190x8

Dips- 3x8xbw+5# another PR!

Curls- 3x8x52.5
Tricep ext- 3x8x145

Oatmeal and barley, berries
Sasquatch bread, turkey, small slice colby cheese, bean and tomato soup with some pork
cottage cheese, veggie
Steak, cauliflower
protein

So which Strongman contest should I do? The one in BC in Jul for noobs? The Westcoast? Or wait until the one in Aug in BC?

[Patrick McGuffin]

I would say all of them, also check out oregons strongest man, Mark wetcher is putting it on and is near portland plus has 4 hg events and 4 strongman events.

[Jay Hagadorn]

Rus-

You just need to choose one and go. Get your feet wet...

[Rus Mandery]

Thanks men! I am probably just going to do the one in Victoria, see how it goes and maybe the Westcoast.

Oh man, I think I need to do just a cheat meal not a whole day,
SAT
1/3 package cottage bacon
6 eggs scrambled with some bacon grease to cook
2 slices sasquatch bread with butter

2 slices sasquatch bread toasted, bacon grease, lingonberries, peanut butter heart attack special!

Taco Del Mar Super burrito

2 beers
1/2 onion, 1 white potato, 4 small red potatoes, soaked in olive oil and roasted in oven, then put left over bacon and eggs on top, a good amount of cheese crumbles spread over everything,
1/2 can hominy, 3T catsup

SUN
Cream of brown rice, berries, 1T honey
sasquatch bread, ham, 1c 15 ingredient soup
1c cottage cheese, pear
salmon, a couple of red potatoes, brussel sprouts
protein

Hoisted my keg full of water over my head 5 times today!

[Rus Mandery]

Squats- 140, 190, 230, 280, 365x5

DB Incline- 55, 70, 80, 90x5, 100x7

Row- 140, 160, 190, 210, 245x5

Hyper ext- 2x12x45

Hang knee raise- 25, 23
Woodchop- 2x15x130

Oatmeal, berries, milk
Sasquatch bread, beef, not quite a patty and not quite a steak, soup, tomato
Cottage cheese, pear
steak, asparagus, cauliflower
leftover salmon or protein

[Rus Mandery]

Keg conditioning for about 2o minutes.

[Rus Mandery]

Squats- 145, 195, 235, 235x5

OHP- 135, 155x5 185x0 I am getting worse at these.

High pulls- 135, 185, 205, 225x3

Protein
lots of berries, a small amount of oats, milk and more protein
salad
two cheese sticks
Best spring roll ever! Chicken Pad Thai

[Rus Mandery]

BW holding steady in the low 290's, but I feel leaner and stronger every day.

Squats- 145, 195, 235, 285x5 375x3 235x8

DB Incline's- 60, 75, 85, 95x5 110x0$%$%$!Next fri! 100x3 85x8

Row- 145, 165, 195, 215x5 255x3 195x8

Dips- 3x8x+10

Curls- 55x8, 2x8x52.5
Tricep ext- 3x8x150

Hung from power rack for a while to strech back.

DOuble serving of protein, lots of berries, and milk
turkey sandwich
cottagecheese tomato
salad, 2 pork chops, onion/apple/sauerkraut medley!
protein

Once I can hit the 110's for two weeks in a row I am going to switch to twice a week for OHP.

[Patrick McGuffin]

Everything is looking real good russ, i am likeing the squats I must say. Getting better every week. I also like your medley haha.

[Rus Mandery]

What I actually ate turned out a bit different! Thanks for the good words bro, I totally expect the squats to march right up to 405 and beyond here.

[Jay Hagadorn]

Glad to see everything is working out for you Russ! Getting leaner and stronger, good job...

[Rus Mandery]

Squats- 145, 195, 235, 285, 375x5

DB Inclines- 60, 75, 85, 95x5 100x6

Row- 145, 165, 195, 215, 245x5 I think this is what pulled a muscle in my back, man it hurts!

Back ext- 2x10x45

Knees to elbows- 5, 3

[Rus Mandery]

Squats- 155, 205, 245, 245x5

OHP- 95, 135, 155, 165, 170x5

High pulls- 135, 155, 185, 185x3

no abs too sore

[Rus Mandery]

squats- 155, 205, 245, 295x5 385x3 245x8

DB incline- 60, 75, 85, 95x5 110x0 100x3 85x8

CLeans= 95x5 135, 135, 135x3

dips- 2x8x+15 1x4@bw

Tricep ext- 3x8x150
Curls- 2x8x55 8x52.5

[Rus Mandery]

Squats- 155, 205, 245, 295, 385x5

DB inclines- 65, 75, 85, 95, 100x5

Cleans- 4x3x45 3x3x95

Hyper ext- 2x10x45

Hang knee raise- 20, 16

I did this crazy warmup with bands before I worked out, I think I am going to keep doing them. It is supposed to stretch out the joints and whatnot.

Oatmeal, protein, berries
double jack burger, sweet potato fries, goat cheese, fried green tomatoes
yogurt (best I;ve ever had-cascade fresh Greek style) peach
2 hamburger patties, broccoli, lettuce, onion
cottage cheese

[Rus Mandery]

Front squats- Boston Strangler method- 135, 185, 225, 225x5

OHP- 115, 135, 155, 185x5- first three strict at 185, last 2 PP.

OHP Rack lockouts- 4x 5secx245

Screwed around for 10min

no high pulls or deads today, working on those with a dude tomorrow

Hang knee raise, 2x15 brought knees to top of ab

Plank 30sec, side plank both sides 30 sec

Hang knee raise 11

oatmeal, berries, protein
I really should have eaten something in this time period
chicken, veggies, rice if it is done in time
yogurt, fruit
beef fajitas, califlower
cottage cheese

[Rus Mandery]

Next friday = no more baby weights!

Squat- 155, 205, 245, 295x5, 395x3, 245x8
Played with form, now trying to place toes as straight as possible, seems to give more pop out of hole.

DB incline- 65, 75, 85, 95x5 110x0 100x5, 85x8

Rows- 135, 155, 185, 205x5 225x3 185x8

dips- 3x8x+10

Curls- 3x8x55
Tricep rope pushdowns- 3x8x155

Stretched out, tried to use a band like the jump stretch guy reccomends. Need to buy a some real bands and his dvd.

3 eggs, 2 slices Sasquatch bread
Superman juice
double serving protein and milk
Today, in honor of Arnold, I will drink a pitcher of beer and eat a whole chicken.
Pizza??!!
Ice cream!

[Rus Mandery]

Skipped my tue workout to go back on a MWF split.

Front squats- 135, 205, 245, 245x5

OHP- 115, 135, 155, 165, 185x5 last 4 on 185 were PP

OHP Rack lockouts- 4x10secx295

Deads- 135, 225x6 315x4 405x2 475x0 x0 Contest day I will be happy with 405, but I think 475 should have gone up. Maybe next week.

Hang knee raise- 3x15

[Rus Mandery]

Squats- 155, 205, 245, 295x5, 405!!!x3 245x8

Incline dumbell- 70, 80, 90 100x5 110x0 90x8

Rows- 140, 160, 190, 210x5 230x3 190x8

Dips- 3x8xbw+15

Curls-3x8x55
Tricep pushdowns- 3x8x150

Worked on clean form for a couple of minutes and then stretched.

3 eggs, oatmeal, berries, fresh strawberries=delicious! milk
protein, milk
chicken, sasquatch bread, tomato, onion, soup
cottage cheese
???
Protein

The plan for tomorrow is to wake up early and ride my bike to the highschool and do some sprints.

[Rus Mandery]

Squats- 155, 205, 245, 295, 405x5

DB incline- 70, 80, 90, 100, 100x5

Rows- 140, 160, 190, 210, 230x5

Hyper ext- 2x12x45

Crunch machine- 20x230

Hang knee raise- 2x20

Took dog for 1.5m walk in evening.

Oatmeal berries milk

protein

I can't remember the rest

[Rus Mandery]

Rode bike to high school

6x40 yards

2x100 yards - man am I slow!

took dog for walk am

[Rus Mandery]

Front squats- 155, 205, 245, 245x5 these were alot harder today than last week, sprints were fatiguing

DB OHP- 55, 65, 80x5 95x3

Deads- 135, 225, 315, 405x5

Hang knee raise almost to elbows 3x15

Stretch

oatmeal, berries, milk

protein

2 sices sasquatch bread, 2t mayo, mustard, 5 horseradish picklechips, 1/3-5/8# turkey, 1/2 big can of clam chowder

two eggs, vegetable

country spare ribs, tomato and broccoli salad

yogurt

take dog for walk pm

[Rus Mandery]

Squats- 155, 205, 245, 315x5 415x5 245x8

DB incline- 70, 80, 90, 100x5 110x3 HELL YES!!!!!!! 90x8

Rows- 145, 165, 195, 215x5 235x3 195x8

No dips, didn;t want to aggravate strained pec.

Curls- 3x8x55

Tricep ext- 3x8x110 alot harder machine


Finally got the 110's up for some legitimate reps!!

[Patrick McGuffin]

Looks like you have been moving some impressive weight aroung Rus. :BP:

[Rus Mandery]

Squats- 135, 185, 225, 135x5

DB incline- 60, 70, 80x5

Rows- 135, 155, 185x5

pinch gripped two 25's a couple of times

stretch

Did a couple of cleans with the rows, oh boy do I need some serious work on those bad boys! I couldn't even get 185 up once. I am back up above 300# lately, but my clothes are still fitting fine. I also just found out I was doing my weight program all wrong as far as the progression of weights goes. After the contest I am going to restart the program and do it the right way. I wasn;t ramping the warm up sets in weight the way I should have been. Looking forward to this contest!
WOOOOO!!
http://www.devilducky.com/media/5946/

[Rus Mandery]

Sat July 8th Saanich Sunfest Strongest Man
All weights and figures approximate.

Tire flip- 500x5, 600x3 900x0
Was a lot nore of a natural movement than I would have expected. I think I broke the 900 off of the ground, and if that is true I am happy about that!

Farmers Walk- 107' (or so)
Again, I was really happy to be able to do this event. I liked this event alot! BUt it is damn brutal, much harder than I would have thought on your whole body.

Truck Pull- 7500# truck for 70'
Again, I was cool with finishing this event.

Deadlift- 405x1, 455x1, 515x0
There is definitely some strategery to this in a competition. I wanted to do a 495 as my third lift, but I got sucked into the competitive spirit and went up to 515 and didn't make it. The weight got stuck just below my knee, convieniently enough on my Rehbands!!, and I fought with it for awhile but it wasn't going any further. I have never stuck at this point before, so that few ounces of pressure might have made the difference in making the lift or not. Or maybe I just wasn't strong enough!

Pressing medley- 170 kegx1, 200#yokex0
I fought that goddamned yoke for the whole minute! I just couldn't lock it out, and this is the only event I was disappointed on as I really figured I could make this lift.

Atlas Stones- 225-loaded
Again, just happy to do the lift as this was the first time I have ever lifted a stone. I loaded the 225 with difficulty and managed to stand up with the 250, but I just couldn't get the 250 high enough to load it on the platform. This is definitely an event that requires lots of practice and there is a lot of technique to be good. I was really happy to stand up with the 250.

Wow! I had an awesome time and will go to this competition again if they have it. I am really beat up right now, my forearms are toast, I have a big bruise on my chest from something and my shoulder has like some broken blood vessels in it some how. I am going to get a tire to flip and some farmers handles from Alan here pretty soon, and either buy or make some stones and a platform. My workouts are going to stay the same, basically, I will just add some more volume and continue until the end of Aug and then change things up. I had a great time and I learned alot and met some realy cool people. I know where I need to make improvements, across the board! Strength, speed, conditioning....

Oh yeah, I was as nervous as a whore in church on Friday and Saturday morning, huge buffet at my hotel and I could only eat some oatmeal!

[Rus Mandery]

Squats- 205, 265, 300, 345x5 405x1,
got pinned to the safety bars on the second

DB incline- 55, 65, 85, 95x5 110x2

Rows- 125, 155, 185, 215, 245x5

I was wiped after this, I think I am still recovering from the competition.

[Rus Mandery]

Front squats- 205, 245x5 295x1
Squats- 295x4, 295x5
Lost it at 295 and switched to back squats.

OHP- 135, 155, 165x5 185x3 185x5
I cleaned the first rep of every set.
The 185x3 was caused by the worst thing I have everheard come out of a radio, some idiotic stoner repeating some stupid short phrase over and over! I have never been distracted by the radio this badly, but this BS totally threw me and I dumped the weights.

Deads- 205, 245x5 345x2
Felt a twinge in my lumbar on the left side of my back so I stopped.


Pretty desultory week for training. THis is the second day this week I have dumped some lifts that I totally should have made.

[Patrick McGuffin]

Dont worry about it Rus, you are still recovering from a heavy contest.

[Rus Mandery]

No worries! But I think I am going back to my 'screw deadlifting' plan. I think high puuls and good mornings are most likely a better plan for me.

[Rus Mandery]

I am going to cap off a crappy lifting week by not lifting today. I will come back and hit it hard on Mon.

[Rus Mandery]

Dear HG TV,
I hate you!
Please explode,
Rus Mandery







So I know how to install laminate flooring now, but the price of that knowledge are two knees that hurt alot. I hope they feel good enough to get in the gym on friday.

[Patrick McGuffin]

Hahahahah thats classic.

[Rus Mandery]

Front squats- 205, 245x5
Squats- 2x5x295

Clean and OHP- 135, 155, 165, 165x5

High pulls- 135, 185, 205, 205x5

Hang knee raise 2x15

Okay workout for me. I had to laugh when some tool saw me doing front squats and then started doing them, on the Smith Machine, with the same weight his girlfriend was back squatting. This may be the worst exercise ever witnessed, you would be so much better off doing leg press.

[Rus Mandery]

Squats- 205, 245, 296, 345x5 405x1 crappy rep 225x8

DB Incline- 55, 65, 85, 95x5 110x0 85x8

Rows- 115, 155, 185, 210x5 250x3 185x8

I think my predispositon to succumb to crazy diets has taken me back in my training. I need to get back on Jay's eating plan, that worked really good.

[Rus Mandery]

Squats- 205, 245, 295, 345x5 405x0

Incline DB- 55, 65, 85, 95, 100x5

Rows- 125, 155, 185, 215, 245x5

Hypers- 2x10x25

Four kinds of ab

:C: - This man has the right attitude. 345 feels like 405 did a couple of weeks ago. I really shouldn't have taken any time off. I am going to throw on my belt for fri and if that doesn't make a difference I am going to reset back a couple of weeks.

[Rus Mandery]

Squats- 205, 245x5 (front) 295, 295x5 (back)

OHP- 115, 135, 155, 185x5

High pulls- 135, 155, 155, 185x5

Woodchops- 2x15x80

Hang knee raise- 1x20

Nautiluis ab- 1x20

stretch

protein, plum

protein

leftover steak with sauteed onions and some tomatoes, broccoli and carrots

salmon, cauliflower

protein with raspberries

[Rus Mandery]

Squats- 205, 245, 295, 345x5 belt405x3 295x8

Incline DB- 55, 65, 85, 95x5 110x3 (help) 85x8

Rows- 125, 155, 185, 215x5, 255x3 185x8

Dips- 3x8

Curls- 3x8x50

Tri ext- 3x8x120, 130, 140

Stretch

oatmeal berries
protein apple
turkey sandwich
protein
???
cottage cheese

[Rus Mandery]

30 elliptical-easy
15 stepmill- just a little harder than easy

[Rus Mandery]

Squats- 205, 245, 295, 345x5 405x3 failed at #4 with no belt :mad:

Incline Dumbell- 55, 65, 85, 95x5 110x0

Rows- 125, 155, 185, 215x5 255x4

Hyper ext- 2x10x25

Nautilus Abs- 3x10

oatmeal beries
yogurt, peach
whole wheat ham and swiss cream of mushroom with garlic
protein shake with 4 gingersnap cookies
BLT's for dinner, broccoli, watermelon
protein

[Rus Mandery]

Front squats- 205, 245x5
Squats- 2x5x295

OHP (from rack)- 115, 135, 155, 190x5

Deads- 135, 185, 225, 275x5

2x8 woodchops
2x6xwhole stack Nautilus ab

Chest press- 35x8 2x8x45

Dumbell OHP- 3x8x45

3 eggs, hot sauce, flour tortilla, peach
protein, nectarine
3 buffalo tacos supreme
gatorade and creatine
fresh corn, green beans, cantalope, buffalo
protein

[Rus Mandery]

Squats- 205, 255, 305,belt 355x5 415x3 305x8

Incline Bench- 115, 135, 160, 190x5 225x3 160x8

Rows- 130, 160, 190, 225x5 260x3 190x8

Dips- 5, 8, 6xbw

Curls- 3x8x47.5
Rope Tri-ext- 3x8x130

Calves- 2x12x90

Three scoop protein, oatmeal, jam
creatine
salmon tacos
eggs and veggies
crab, steamers, steak, veggies
cottage cheese
Maybe a couple of beers, have to see what my buds are up to. :p

Yesterday I ate two pounds of barbecued salmon that was caught that morning in the bay, along with broccoli from a farm that is two miles from my house and tomatoes from the big greenhouses in BC. Fresh local food (especially the fish, the stuff at the supermarket is not 'fresh'!) is so much better tasting than the stuff you get at the supermarket. SO if you are reading this and have a farmers market near you, help those hippies out and eat local!

[Rus Mandery]

Sun
50 min low intensity elliptical

[Rus Mandery]

Squats- 205, 255, 305, add belt 355, 415x5

Incline bench- 115, 135, 160, 190, 225x5

Rows- 160, 190, 215, 225, 260x5

Back ext- 2x12x35

ABs- http://www.elitefts.com/documents/thrash_your_abs.htm

[Rus Mandery]

4 mile bike ride

Squats- 215, 260, 315, 315x5

Clean and press- 120, 140, 160x5 195x3

Deads- 135, 225, 315, 315x5

Tate press- 50x8, 2x8x47.5

Ab routine- right around 80, alot harder than last time

oatmeal, milk, honey

protein

cauliflower, tomato soup, turkey on two rolls

gatorade creatine

yogurt

chicken, broccoli, rice and beans

cottage cheese

[Rus Mandery]

Squats- 215, 260, 315, 360x5 425x3 315x8

Incline- 115, 140, 170, 205x5 230x3 170x8

Rows- 130, 165, 195, 230x5 275x3 195x8

Dips- 8, 8, 7

Curls- 3x8x50
Triceps- 3x8x140

Quite pleased with todays workout, I am beat right now.

[Jay Hagadorn]

Good job Rus, getting stronger...

[Keith Crone]

ABs- http://www.elitefts.com/documents/thrash_your_abs.htm

How are the abs doing?
I've never seen that article before

[Rus Mandery]

Jay, thanks! When I stick to that eating plan you gave me, I see to do pretty well.

Keith, its a real ball buster. Seems to work pretty well and I don't even do the exercise ball crunches, I am racist against exercise balls.

[Rus Mandery]

Took the day off from lifting on Mon. Went and labored for a buddy for a couple of hours and then he paid me in sushi, I won that contest!

[Rus Mandery]

Squats- 215, 265, 320, 320x5

Clean then press- 115, 135, 175, 195x5

Goodmornings- 135, 185, 205, 225x5

Tate press- 3x8x47.5

Dumbell shoulder press- 3x8x52.5

Ab complex

[Rus Mandery]

Squats- 215, 265, 315, 370x5 435x3 315x7

Incline- 115, 135, 165, 190x5 230x3 165x8

Rows- 135, 165, 195, 245x5 275x3

Tired today, right after my first warm up on squats I started to get some pain in my legs. Felt like a lactic acid burn, but it didn't start until I began to lift. Thought that was kind of weird? Squats went well and incline, but the rows sucked. After that I bagged the workout. I bet if I eat well and get some kind of activity over the weekend Mon should be a crackerjack workout.

[Rus Mandery]

Squats- 215, 265, 320, 370, 435x5
- On the top set I was hit the safety bars on a couple of the reps and had to recover and move. Got all my reps and felt pretty good.

Incline- 115, 135, 175, 205, 230x5
-Still pretty tough, staying for Fri.

Rows- 135, 175, 205, 245, 275x5
-Huge improvement over Fri, still harder than they should be.

Ab complex- x10 reps each exercise
-Best use for cable crossover machine ever! There was talk of going through twice, but after the first round it was determined that the heavy ab day is supposed to be Wed, and there is no reason to screw with it.

Hang knee raise- x20
-Easier than they were, should add this in again.

2 scoops Protein, 3/4c milk, two eggs
(four fish oil, four CLA, 1 chromium, I usuall take 8-10 grams of fish oil and CLA a day, along with a chromium tab and a teaspoon of creatine, though I do not always note it)
10oz gatorade and creatine
Reading the thread on fat strongmen got me thinking, if I could keep my muscle mass and drop my bf to a reasonable percentage I could compete as a lightweight. It would also most likely meke me even prettier than I already am. Dieting sucks though, and its hard. So I most likely will not do it.

[Rus Mandery]

Squats- 225, 275, 330, 330x5

Clean then press- 115, 140, 180, 205x5

Deads- 135, 225, 315x5

Tate press- 3x8x52.5

Dumbell shoulder press- 1x8x55

[Rus Mandery]

I went fishing today, didn't land anything. But I had a big salmon on the hook and lost it trying to just reel it in like a dumbass. Then I broke my boat motor trying to get it started. I was a little excited to get back to the hole I thought the fish were in and ripped the cord out of the motor. Luckily it started, as we were quite a ways out in the bay. Packed it in after that and went home.

[Rus Mandery]

Squats- 225, 275, 330, 385x5 445x3 330x8

Incline dumbells- 65, 70, 85, 95x5 110x3 85x8

Rows- 135, 175, 205, 235x5 275x3 205x8

Dips- 3x8xbw

Curls- 1.5x8x55 1.5x8x52.5
Tricep-ext- 3x8x110

[Rus Mandery]

Fished and crabbed all weekend, had a hard time marshalling my mental forces today.

Squats- 225, 275, 330, 380, 445x5

Incline DB- 60, 70, 85, 95, 110x5 but I stil managed to put up a PR!

Rows- 135, 175, 205, 235, 275x5

Back ext 2x12xbw

Abs- meh, 1 set and done

[Rus Mandery]

Squats- 225, 280, 335, 335x5

Clean and press- 125, 150, 175, 205x5

No dead, lunges, gm's.

Tate press- 3x8x50

One arm DB press- 3x8x55

Ab complex- x8

[Rus Mandery]

Squats- 225, 280, 335, 390x5 460x3 335x8

Incline db- 65, 75, 90, 100x5 110x3 90x8

Rows- 140, 175, 205, 245x5 285x3 205x8

Dropped dips and curls and tris as this has been my best workout in a couple of weeks. I even have some guy congratulate me on my squats. I wish my overhead was better as I would try the OR competition coming up.

[Patrick McGuffin]

TRY IT ANYWAYS!!!! So what if you will have one bad event, you will get to compete against me, and get a free massage the day before, thats motivation enough :BB:

[Rus Mandery]

There are strong points both for and against competing!
50 minutes easy on elliptical
Met some friends to look at Jupiter and the moon last night. It was really cool! One of my friends works at a bike store and can take any bike he wants as a loaner, he took a $5k carbon fiber road bike. I asked if I could take a spin and he said fine. Then we hit on the idea of doing sprints around the area we were at. This was my first time ever riding a road bike, it was fun but the skinny tires can be knid of nerve wracking around a corner if you are not used to it.
5 laps at about 1/4 mile all out. Best time for me, 49 seconds, best overal time, Andrew @ 43 seconds.
I was supposed to call Ryan about going down to the Harbor and doing some training, but I never got around to it. Try and hook up with those guys some time this week.

[Rus Mandery]

squats- 230, 285, 345, 405, 460x5

db incline- 65, 75, 90, 100x5 110x4

rows- 140, 175, 205, 245, 285x5

back ext- 1x12 @ bw

Ab complex- x10 @ 90 - did it in true complex fashion with no breaks and then sprinted down the gym to do 9 hanging knee raises.

[Kristyn Vytlacil]

I would just like to echo what Patrick said and let you know that YOU SHOULD GO OUT AND COMPETE!!! What fun is it to just be in the gym all the time, you gotta get out there and do it. No better time than now.

[Rus Mandery]

Thanks for the motivation to compete!

Squats- 235, 285, 345, 345x5

Clean and press- 135, 155, 185, 210x5 !!!!<---Best clean ever!!! and the presses went up, like something that goes up really fast.

BUlgarian split squat- (One foot on bench, the other out and then squat)
5x5xbw- just getting a feel for these, add weight next week.

Tate press- 3x8x55
DB press- 3x8x60
ab-complex- 10reps @ 90 on machine

[Patrick McGuffin]

Nice job on the presses! Oh and entry deadline is the 16th......

[Rus Mandery]

Squats- 230, 285, 345, 405x5 475x3 345x8

DB incline- 65, 75, 90, 100x5 110x3 90x8

Rows- 140, 175, 210, 245x5 295x3 210x8

Weights were good, top set on squats hitched momentarily but it went up pretty smooth.
I have been thinking alot about competing in OR, but I just can't justify the expense. I am a poor college student and it just isn't in the cards this year.

[Rus Mandery]

Squats- 235, 290, 350, 415x5 475x1

DB- 65, 80, 95, 110x5 120x0

Rows- 145, 185, 215, 255, 295x5

Ab complex- x8 90

[Rus Mandery]

Went and worked out at Eastside gym in Redmond today after school. When I was setting up I noticed some big bastard in camo shorts come in and he looked kind of familiar. So I am looing at him and he is looking at me and I am racking my brain to figure out who he is, and then I recognize him as Chad Eaton. So that was kind of cool.

Squats- 235, 290, 350, 350x5

Clean and press- This gym actually had bumpers! But I couldn't drop them as they are moving and had pulled up all their mats.

kilos 60, 70, 80x5, 100x a bunch of attempts, finally cleaned it and then three pretty easy reps for a push press. PR

NO second legs exercise, next week axle deads

Tate press- 3x8x55

One arm dumbell press- 8x60 standing 2x8x60 seated

3x10 leg raises

[Rus Mandery]

Squats- 235, 295, 350, 405x5 475x3 350x6

DB incline- 65, 80, 90, 110x5 90x8

Rows- 155, 185, 215, 255x5 315x3 225x8

dips- 8, 4, 8x-16

Curls- 3x8x52.5
Tri ext- 3x8x110

[Rus Mandery]

Log- I am not sure what I did in terms of reps and weight, weight was between 66# and 190?# for 5 reps or less.

Tire- 800xnot very many flips
600xneed way more work on the old tire

Sled- 300x100'
400x100'

Went out to Aberdeen to train with Team Aberdeen this morning. It was fun and the guys were cool! I cut it a little short to get back to Olympia to watch the Seahawks dole out a well deserved beating to the Giants. Go Hawks!

[Kristyn Vytlacil]

You cut strongman training a bit short to watch football! *GASP* I just hope you got to see that game in person...

[Rus Mandery]

Well it was on a big screen!

Squats- 235, 295, 350, 415x5 475x3
Every rep was a battle today, I am super tired and sore.

That was it! gym was super crowded and I was dead after on e set of squats.

[Rus Mandery]

Squats- 235, 295, 355, 355x5

INcline DB- 65, 75, 90, 110x5

Axle deads- 123, 213, 303, 387x5
-So Ironmind says their Apollon axle weighs 33#.

Tate press- 3x8x60
DB press- 3x8x70

Sled pulls- 6 plates *100' (+/-)
2 runs backwards
2 runs forwards

WORKED!

[Rus Mandery]

Really bad workout today, not even worth writing anything down. I might take a deload week and then reset my program and come back into it from the bottom.

[Rus Mandery]

Taking it easy for a week.

The Bear- 6x5x135

clean-->frontsquat-->pushpress-->backsquat-->BTNjerk==> one rep

[Kristyn Vytlacil]

Sometimes it's good to get a bit of rest!!! Enjoy it while you can :p

[Rus Mandery]

Bear Season
-alot harder today than the other day

4 eggs, 2 pieces toast
protein and instant expresso
double king burger and baby fat burger from fatburger
protein
pork chop and green beens
-damn, I should probably eat some more veggies

[Rus Mandery]

35 minutes elliptical
oatmeal, boysenberrys, milk, protein
protein
chicken breast and green bean tv dinner, slice bread
pork and veggies
yogurt or cottage cheese

[Rus Mandery]

Squats- 225, 275, 330, 385x5 445x4 :mad:

Incline DB- 55, 65, 85, 95, 100x5

Rows- 145, 185, 225, 255, 295x5

Lots of lawn mowing today.


http://fitday.com/WebFit/PublicJournals.html?Owner=Rus+Mandery
-this thing is pretty cool

[Rus Mandery]

Bear complex- 3x5x135, 2x4x135
this thing really kicks my ass!!

Talked with a powerlifter guy at my gym that wants to start training, and I tried to talk the huge guy at my gym into doing strongman. I also found out there is another guy at the gym who has been looking for me to talk about training. Having people to train with locally would be tight!

[Rus Mandery]

Squats- 225, 275, 335, 335

Ohp- 120x5 , 145, 165, 190x5
first was with a clean from the platform and then my shoulders started to hurt, so I switched to the rack

Deads- 285, 335, 395x5
-felt nice and strong on these with good form, didn't do the last set as I wanted to end on a positive note

hang knee raise- 23

Eating really clean and have decided on two cheat meals per week, providing they supply enough protein and not too much eskimo pie prison.

3 eggs, 1 tomato, 1/4c green onion, 1/5c grated cheese, 3/4c ground turkey, hot sauce, 1c oats and 2/3c milk
protein
apple
Chinese Buffet Explosion- IN honor of my Wann A. Kelly (grandpa) my whole family met at a chinese buffet, I do believe he would have been proud of the destruction I did to the buffet.
3 hard boiled eggs

[Rus Mandery]

Elliptical for 45m
Talked with Uncle and he thinks we can make some strongman stuff.

[Rus Mandery]

Squats- 225, 275, 335, 385x5 455x3 315x8

Incline- 115, 135, 165, 190x5 225x3 165x8

Row- 145, 185, 225, 255x5 300x3 225x8

[Kristyn Vytlacil]

Elliptical for 45m
Talked with Uncle and he thinks we can make some strongman stuff.

Okay, did you just do one speed on the elliptical for 45 or did you mix it up and do intervals??? Intervals=way better!

[Rus Mandery]

I just went alll out as hard as I could for 45 minutes.

[Rus Mandery]

Went to pick up a tire today, had to climb to the top of a stack of tires and prove to the guy I could lift it before he would get the forklift. I am now the proud owner of a Firestone 23.5-25 SUper Rock Grip WB.

Tire flip- 16x

https://www.bfentirenet.com/product_catalogs/OTR/app
Only about 500#? Damn I really would have said it was heavier!

[Rus Mandery]

30 minutes on bike

[Rus Mandery]

Incline- 115, 145, 165, 195, 225x5


Rows- 155, 195, 225, 265, 295x5


Squats- 225, 285, 335, 395x5 455x2 :EP: I flipped out when I failed on this weight. Seriously the maddest I have been in a long time. I have never been that mad before in front of people, kind of embarassing.

Saw a dude hit a two board press with 595 tonight.

Ab complex with 80.

[Rus Mandery]

Squats- 225, 295, 345, 345x5

Clean and press- 115, 145, 170, 195x5
Used an Eleiko bar and bumpers at this place I worked out at, it was awesome!

Deadzz- 135, 225, 295, 345, 405x5

Ab complex

Got a free pass from this places website, www.clubzum.com , went and worked out there. IT was all right for a meat market type place, they actualy have a nice oly platform and bumpers so if you are in Seattle it might be worth a stop.

[Rus Mandery]

30m bike level 9
25m treadmill incline 10 3mph, 5m incline 15 3mph

[Rus Mandery]

squats- 225, 295, 340, 395x5 455x2

Incline- 115, 145, 170, 195x5 230x3

row- 145, 185, 225, 265x5 305x3

Tricep pushdown- 3x8x110
Curlz-3x8x80

I think it might be time to talk to someone about a better program for my current goals. I also wish I understood women a little better, maybe someone has a program for that? :EB:

[Patrick McGuffin]

Here is a link to someone who obviously has a good program, if you believe you can achieve.

http://www.marunde-muscle.com/forum/showthread.php?t=4883&page=1

[Rus Mandery]

Tire flip- 6x7x550 1x4x550 1x6x550

Finaly something goes good!

2 scoops costco protein, 2T flax and pumpkin seed meal, fill Magic BUllet cup with milk and mix= delicious

[Rus Mandery]

If you believe, you can achieve?
Thats godamned revolutionary! I need to join this wankers powerlifting federation, I would be putting up about a 2050# total!
But you know whats really funny? I met a commie from one of the 'Stans, and he and this Aleksie could be twins. I wish I had that assholes self-confidence.

[Rus Mandery]

Squats- 225, 285, 340, 340x5

Clean once and press- 125, 150, 175x5 100kx2
I was using bumpers at zum so I am not sure how accurate those numbers are. I am sure about the 100k clean though! Way easier than last time I did it, except the press part sucked worse, I could only lock out two of the five reps the rest stalled about 5" out.

Deads- 225, 295, 355, 425x4 425x1
The last rep on 425 was almost part of the last set.

Shrugs= 135, 225, 315, 315x10
Lateral raises- 30, 35, 40, 45x10

I was pretty smoked at the end of this workout. I am going to stop drinking Starbucks in the morning, I felt like I was going to hurl about 20 minutes after I finished my cafe Estima this morning.
New super program starting soon. BEEFCAKE!

[Rus Mandery]

30m elliptical
30m bike

[Rus Mandery]

Worst workout in a 4 weeks.

[Rus Mandery]

Tonight, YOU!

Still in break taking mode, been in the gym a couple of times. Nothing spectacular, squatted heavy a couple of days ago, did some turkish get-ups, dumbell swings and snatches. Pretty much just been screwing around, actually doing some cardio for the first time in a while, it feels good! New program starts in T-3 days.

Less bitching, more lifting.

[Rus Mandery]

Not enough time this morning to do it all in one session.

Snatch grip deads-
185, 205, 225x3 275, 295, 315, 335, 365x2

GM's-
135, 185, 225, 245x4
-yeah, those need to come up some!

That was it for the am, in about three hours: steps-ups, front squats, intervals.

Step-ups- 3x6 each leg 50's

Front squats-
135, 155, 185, 225x6
Different when you do them like an o-lifter.

Bike intervals.
6- 1 min easy with 6- 1 min hard 3min cool down
Sweet Baby Jesus! When I wrung out my headband after I was done, my buddy said it sounded like I threw a cup of water on the ground. I should have listened to Kristyn when she told me to do these a while ago.



.5c oatmeal, 4 eggs, 8oz apple juice, cla & fish oils
PW- 2 scoops Protein, creatine, 8oz apple juice
1 scoop protein
1 scoop protein with 8oz apple juice
head broccoli 1 chicken breast
steak, green meat
1 protein

[Rus Mandery]

warm up
CG INcline-
185, 205, 205x3 225, 235, 235, 240, 245x2

Push Press-
155, 165, 185, 195, 205x4
Damn, these guys went better than ever. Lots heavier next time.

Seated row-
4x6x120

DB Bench-
70, 85, 95, 100x6
Need to go heavier next time.

Ext Rot-
15, 20, 25x8

Abs

INtervals-
Bikes were being repaired, so used the rowing machine, definitely whipped my ass.

.5c oats, 4 eggs, .25c salsa
2 scoops protein, 24oz apple cider
chicken breast, 6 cherry tomatoes, 1 avocado
2 scoops protein, greens+
steak and salad
protein

[Nicolette L.]

You Have to love the row machine. It kicks my butt all of the time.

[David standifer]

Rus
Workouts are looking good I just want you to go get some either omega 3 oil, flax seed oil or MCT oil to start helping with the good fats and also to help get the calories up.
D

[Rus Mandery]

303#
25 minutes easy on elliptical
stretchy stretchy

2 scoops protein
4 eggs, 1t olive oil, 1c veggies, CLA&Fish oil
2 scoops protein
CHEAT MEAL!!- I am thinking Pad Thai and eggrolls!
package of tuna and salad 2T caesar dressing
11oz steak, salad 2T ranch
2 scoops protein

David, I have been taking the fish oil I just don't always post it on here. My calories came in at 3048 yesterday, and I am feeling good. :BP:

[David standifer]

:LOL: You know thats only one cheat meal a week so choose wisely!
303#
25 minutes easy on elliptical
stretchy stretchy

2 scoops protein
4 eggs, 1t olive oil, 1c veggies, CLA&Fish oil
2 scoops protein
CHEAT MEAL!!- I am thinking Pad Thai and eggrolls!

David, I have been taking the fish oil I just don't always post it on here. My calories came in at 3048 yesterday, and I am feeling good. :BP:

[Rus Mandery]

Green band box squats-
135, 225, 255, 250-yeah I screwed that one up! 265, 265, 265, 265x3 yeah, so I probably should have done the whole thing at 265. Next time!

GHR- 8x4
supposed to superset these with the box squats, not possible due to distance of equipment.

Bulgarian split squats-
4x6x95
-These are pretty tough!

Romanian deads-
225, 275, 295, 295x6

Knees to pelvis-
I must not be doing these right, seemed to offer not benefit or strain.

bike intervals-
1m rounds for 12m with 3m cooldown
-all out is a relative term, right? Almost made myself yack, sweet!

[Jay Hagadorn]

Rus-

Your workouts look stronger. Is your weight still traveling in the direction you want it to? Great job!

[Rus Mandery]

304.5#- Thanks Jay! Overall it seems to be trending downward, though we are experiencing some minor fluctuations.

CG bench- well, even if it is bench at least it is CG.
185, 185, 205, 225, 245, 255, 255, 255x4
-I think I need to get into the heavy weight quicker on these rep scheme exercises.

Rows- superset with cg bench, I've never seen a lightbulb do that, so it all good.
225, 225, 255, 255, 275, 275, 275, 275x4

Seated military- seemed like some dudes were pissed because we took the 'curl rack' to do these. :p
135, 155, 155, 155x6

Narrow grip lat pulldowns-
12, 14, 14, 14x8

Hammer curls- Morning Mandelbaum kicked my ass on these today!
4x5x42.5

Cubans- 3x8

Bike intervals- tough, but easier than a leg day. I think I can already feel a difference in my conditioning from these.

[Rus Mandery]

Wooo! 306.4# Tanita claims my bodyfat (27.7) to be the lowest ever in the morning, raro.

Snatch grip deads-
3x3x225
315, 325, 335, 345, 370x2

Good Mornings-
185, 225, 235, 245x4

Step-ups-
3x6x55

Front squat-
145, 165, 190, 230x6

INTERVALS-
12 minutes with three minute cool down, these went well today!

[David standifer]

Wooo! 306.4# Tanita claims my bodyfat (27.7) to be the lowest ever in the morning, raro.
Thats good Rus just continue the hard work.

[Rus Mandery]

Thanks David! Not too concerned with my actual weight, just my fatness, and of course my level of SWASS!

[David standifer]

Thanks David! Not too concerned with my actual weight, just my fatness, and of course my level of SWASS!
You have been only doing it a week but your BF levels will come down.

[Rus Mandery]

CG incline-
3x3x205
225, 235, 245x2 255x1 +1 with assist

Push Press- 145, 165, 185, 205x4 215x3

Seated row- 4x6x125
Db bench- 95, 100, 100x6 110x5

shrugs- 3x8x315
lat raises- 3x8x42.5

Ext rot- 3x8x25

abs

intervals- best intervals yet



I got the worst cramp I have ever had in my gut this morning. It was incredibly painfully. Most likely Thor was punishing me for not sticking to the plan. :o

[Kristyn Vytlacil]

intervals- best intervals yet

SWEET!!! What kind of intervals were they? On the treadmill, eliptical, bike.... or just plain ol' running?

[Rus Mandery]

Running? Hahahah! Thats a good one!
I usually do them on the exercise bike.

[Rus Mandery]

25 minutes elliptical
stretching

[Rus Mandery]

Box squat green bands- two twists
8x3x265

GHR- 8x4xbw

Bulgarian split squats- 4x6x115

ROmanian deadz- 225, 275, 295, 295x6

Knee thing

intervals on bike

[Rus Mandery]

CG bench-
185, 185, 210, 210, 230, 260, 260, 265
Rows- pretty strict form
225, 225, 245, 245, 255, 275, 275, 275

Seated Military-
140x6 160x5, 155x6, 155x6

Narrow lat pulls-
14, 14, 15, 15x6

Hammer curlz- 4x5x45

Cubans- 3x8xbar

Interval Madness- 12 minutes of death

[Rus Mandery]

Box Squats with green bands- 3 twists
8x3x265

Good Morning's- 195, 235, 245, 255x4


Steppies- 3x6x60

Front Squats- 155, 175 (Knee started to hurt.)x6 205x3 Knee hurt more, no more front squats.

Intervals- Moved up one level on rest and work.


All in all a good morning session. I think my knee hurt because my stance was really wide on the fr. squats. Narrow it up more next time. Time to throttle back my Kcals for a while!

[Kristyn Vytlacil]

Steppies??? What's a steppy?

[David standifer]

Box Squats with green bands- 3 twists
8x3x265

Good Morning's- 195, 235, 245, 255x4


Steppies- 3x6x60

Front Squats- 155, 175 (Knee started to hurt.)x6 205x3 Knee hurt more, no more front squats.

Intervals- Moved up one level on rest and work.


All in all a good morning session. I think my knee hurt because my stance was really wide on the fr. squats. Narrow it up more next time. Time to throttle back my Kcals for a while!
Rus
On the front squats do move your feet in and also really stretch the quads. I just want you to switch the first exercise not the whole workout to different days. Good job on the weights and also post some of the diet stuff.

[Rus Mandery]

A steppie is a step up, that really kicks your ass. It sounds a lot more friendly than it is. I was so glad when I looked and saw that I only had to do 3 sets and not 4 today!

David,thanks bro! WIll try to call later in week.

Diet-
5 eggs (switching to egg whites here), 1t olive oil, 4 fish oil 3 CLA
1 scoop protein and 1 cup OJ immediately before lifting
2 scoops protein and 2 cups OJ 15 minutes after workout
2 scoops protein
2 salmon patties, salad, 1T blue cheese
meat, broccoflower/broccoli 4 fish oil 3 CLA
3 ZMA- Yeah crazy intense dreams!
1 or 2 Scoops protein and some greens+

[Rus Mandery]

303.6


CG Bench-
185, 205, 225,235, 245, 255, 265, 275x4

Push Press-
145, 165, 185, 205, 215x4 (locked out last rep on 215, then crashed it down to the safety bars, my core is weak like a noodle when it comes to overheads)

Seated row-
4x6x120
DB Bench-
95, 100, 100, 110x6

Ext Rot-
3x8x25

Abs

Intervals :C:

eggbeaters (YUCK!! bad idea!)
1c OJ, 1 scoop Protein
2c OJ, 2 scoops P
8oz turkey garden salad ranch dressing
2 scoops protein
skirt steak onion anaheim pepper sour cream
1 scoop protein

[David standifer]

CG Bench-
185, 205, 225, 245, 255, 265, 275x4

Push Press-
145, 165, 185, 205, 215x4 (locked out last rep on 215, then crashed it down to the safety bars, my core is weak like a noodle when it comes to overheads)

Seated row-
4x6x120
DB Bench-
95, 100, 100, 110x6

Ext Rot-
3x8x25

Abs

Intervals :C:

eggbeaters (YUCK!! bad idea!)
1c OJ, 1 scoop Protein
2c OJ, 2 scoops P
I need to go to the store, so probably just more Protein for meals 3 and 4.
Rus
Hey if you have time try to add one more solid protein and veggie meal.

[Rus Mandery]

299.8

30m medium elliptical

4 eggs 1 cup veg 1t olive oil fish oil and multi-v
2 scoops protein
~6oz beef and peppers salad 2T ranch
2 scoops protein
10oz alaskan cod, 1.5c spinach, 1T butter fish oil
2 zma-
2scoops protein, 1c milk

[Rus Mandery]

All gyms in area closed on Turkey Day.

[Rus Mandery]

CG Incline-
3x3x205
230, 240, 250, 255, 255x2

Rows-
225, 225, 245, 245, 255, 255, 255, 255x4
They are a lot harder the stricter you go.

Seated Military- on box
135, 145, 155x6

Narrow lat- 14, 15, 16, 16x6

Curlzz- 4x5x47.5

Cubanos- 3x8xbar

Intervals- Erg, had to cut them down to 30s work and 90s rest, that damn thing really kicks my ass!

4 eggs, veg fish oils multi v
1 Protein, 1c oj
2 Protein, 2c oj
chicken fajitas
1 Protein
patagonian toothfish, 6 brussels sprouts, .5c broccoli/broccoflower
ZMA
1 or 2 Protein

[Rus Mandery]

298.8

Green band Box Squats!!! WooooOOOhHHHoooo!
8x3x275

Good Morning's- 200, 245, 255, 265x4

Steppies- 3x6x65

Front Squats- 135, 185, 205, 225x6
Actual Olympic style makes these a lot tougher!

INTERVALZZ

4 eggs, 1t olive oil, 4T salsa
1scoop protein, 1c apple juice
2 scoop protein, 1.5c apple juice
8oz tirkey breast, salad, 2T caesar dressing
2scoop protein
meat, veg
protein

[David standifer]

298.8

Green band Box Squats!!! WooooOOOhHHHoooo!
Good job Rus! Workouts and diet are looking good, send me about how many calories a day you have been taking in.

[Rus Mandery]

298.2

CG Bench-
205, 205, 225, 235, 250, 260, 270x4 280x3

Push Press-
150, 170, 190, 210x4 225x1

Seated row- 4x6x120
DB Bench- 4x6x100

Ext rot- 3x8x25

Abs

intervals

4 eggs, 2T salsa, 1 babybel cheese
1scoop protein, 1c apple j
2 scoop protein, 1.5c apple j 4 fish oil, 3 cla
8oz turkey, salad, 2T light balsamic dressing
2 scoop protein
fish/pork veg 4 fish oil 3 cla (might do cheat meal tonight, meat pie and apple pie from pie lady)
2 scoop protein

[Rus Mandery]

298.8

25m elliptical

4 eggs 2 cheese things 2 T salsa
1 P 4 fish oil, 3 cla
2 P
2 fish burgers salad, blue cheese, 2 babybel cheese
fish oil cla
half of chicken pot pie- best pie ever!, big slice of blackberry pie
zma
2 P

I predict I gain three pounds by tomorrow morning

[Kristyn Vytlacil]

I'm just curious as to why you weigh yourself every time you workout... Is it motivational or just because you're curious?

[Rus Mandery]

300.4

Snatch grip deadz-
225, 275, 315x3 315, 335, 345, 365, 385x2

BUlgarian SPlit Squats-
115, 115, 135, 135x6

Romanian deadz-
225, 275, 295, 295x6

No time for intervals, cardio tonight.

[Rus Mandery]

299.4

CG Incline-
3x3x210
225, 235, 245, 255, 255x2

Rows-
3x3x225
5x2x245

Seated Military-
135, 145, 155x6

Narrow Lat-
14.5, 14.5, 16.5, 16.5x6

Hammer curlz-
5x4sx47.5

Cubanos- 3x8

Intervals


4 EGGS, 1t olive oil, 1T 1/2&1/2
1 scoop protein, 1c aj
2 scoops protein, 1.5c aj 3 CLA 4 fish oil
~9oz chicken breast, salad, 2T vinagrette
1 scoop protein
3 bacon wrapped turkey things, 3 vegetable things, 2 chestnuts, 3cla 4 fish oil
1 scoop protein

[David standifer]

you been keeping your calories around 2600 you look a little light

[Rus Mandery]

297.4


30 minutes elliptical

4 eggs, 2T salsa
2 scoops protein
1 turkey thing, veg, 4 oz pork 3cla 4 fish oil
2 scoops protein
10.5oz teryaki chicken, no sauce, 1c salad, 2T blue cheese dressing 2T jalapeno artichoke dip 1 akmak cracker 3 cla fish oil multi v's
3 scoops protein


I have been keeping my cals right around 2600, a couple of days it might have been over a bit, but I have been doing a good job of keeping the cals and carbs down and the protein up.

[Kristyn Vytlacil]

How can you have teriyaki chicken without the sauce??? Wouldn't it then just be plain ol' chicken?

[Rus Mandery]

297.4

deadlift-315, 315, 365x3
365, 385, 405, 425x2 425x1
an I was thinking I would hit 485 for a double :C:

Front squats- 135, 185, 205, 225x4

GM's- 205, 205, 135, 135x4
Deadz killed my back

Step-ups- 3x6x60

Intervals

2 scoops P 1c aj 1 sasquatch bread 6g butter
2 scoops P 1.5c aj 4 eggs cla fish oil
dol sot bee bim bop
chicken soup cla fish oil multi v
cheese apple
protein zma
contrary to the experts, I find ZMA to work best for me when I take it with some protein





I think teryaki chicken with no sauce sounds much more appetizing than char-grilled chicken thighs. But thats just me :p

[Rus Mandery]

297.8

PP-
155, 165, 185x3
185, 195, 195, 205, 215x2

Rows- 120, 105, 105, 105x5
DB Incline- 90, 90, 95, 95x6
dropped rows down for better form

Ext Rot- 3x8x27.5

Abs

Intervals

1 sasquatch bread, 1T pb, 1 soop P
13.4oz apricot juice, 4 eggs, 2 scoops P







Saw some older lady doing a half good morning half sumo stance dead in the squat rack. Asked very politely if she would like a couple of pointers on her form, "I know my form very well!". It just kills me to see people squat with such horrible form, but I guess my previous policy of silence was better. It really is true what they say, no good deed goes unpunished.

[Kristyn Vytlacil]

Hey at least you tried to help, that's better than just sitting there and watching someone with crappy form.

[Rus Mandery]

295.8
-weight drop due to hot tub+sauna+steam room

did nothing, just studied and finished up a take home final.

[Rus Mandery]

297.4

Squats-
8x3x315
-My main man swede the swede took his bands home, so I upped the weight a touch

Leg curlzz- 6x4x11

Bulging split squats- 4x6x135

Romo deadz- 4x6x275

Sandow press- x0 need to find a vid, did not feel right the way I was doing it

intervals

[Rus Mandery]

CG Incline-
185, 195, 205, 215, 225, 235, 235, 230x4
Rows- 4x4x245, 4x4x265

Strict press- 135, 145, 155, 145x6

Lat pulldown- 4x8x14

RG EZ curlz- not sure on bar weightbar+30, bar+50, bar+50, bar+50x6

Cubanos- 3x8

intervals-


4 eggs, 1 sasquatch bread
2 scoops P, 2c apricot juice oils, multi-v
chicken breast, veg
2 scoop P
steak, veg oils
2 scoops P, zma

[Rus Mandery]

292.8


Deads-
315, 335, 365x3 365, 395x2 415x1

Front squats-
185, 205, 225, 275x4
I figured I might as well go bloody heavy on these, first two on last set were legit, last two were fairly high

GM's-
4x4x185

Step-ups-
3x6x60

Intervals

2 scoops P, 1c apricot
2 scoops P 2C apricot
4 eggs 2 buffalo patties

[Rus Mandery]

292.2

Push Press-
160, 170, 190x3 190, 200, 205, 215, 225x2
not a pr really, but the most solid set @225 I have ever done

Rows- 4x6x105
DB incline- 90, 90, 95, 95x6

Ext Rot- 3x8x27.5

Abs- Wheel of Pain

Intervals

2 eggs, 1 scoop P, 1c aj
2 eggs, 2 scoops P, 2c aj
teryaki chicken, cabbage
top sirloin asparagus
protein

[Rus Mandery]

292.8

Squats- 8x3x275

Leg curlz- 6x4x11

Bulgarian split squats- 4x6x115
knocked weight back, knee has been bothering me

Romanian deads- 4x6x295

Sandow press- 55, 60, 70x8

Intervals

1 egg, 1 scoop P, 1c aj
2 eggs, 2 scoops P, 2c aj
chicken, veg
P
Meat, veg
P

[Rus Mandery]

293.8

CG Incline Bench-
185, 195, 205, 210, 215, 225, 235, 235x4
Rows-
4x4x255, 4x4x275

Strict Press- 135, 145, 155, 165x6

Reverse Grip Lat pulls- 4x8x14

RG curlz- 4x6x75

Cubanos- 3x8

Exercise bike death squad

1 babybel cheese
3 eggs, 4.47oz ham 1t Olive oil 1 bread 3 cla 4 fish oil
1 scoop P 1c aj
2 scoops P 2c aj, 3 cla 4 fish oil 4 multi v
ny steak ??oz broccolini
??oz
1-2 scoops P

Did yesterdays workout today. I found out that the gym was closed due to sewage back up in the locker rooms. That would have been nice to know before I went to the sauna. I should be training events on Sat soon! My weight was down to 291.2 yesterday morning, but back up today. I drank a bunch of water though and think I am going to drop some pounds here pretty soon. I can graph my weight on fitday and right before I drop a couple of pounds overnight my weight spikes, then drops. Hopefully I will live up to my boast of being under 290 by Dec 23.

[David standifer]

how much weight have you lost so far?

[Rus Mandery]

291.0 this morning, so right around 24 pounds from where I was. I definitely feel an increase in fitness and strength. We need to talk, I will make a better than half-assed attempt to contact you tonight or tomorrow.

[Rus Mandery]

291.0

Squats- 8x3x275

Front squats- 205, 225, 245, 255x4

GM's- 185, 205, 225, 225x4

Step-ups- 3x6x65's

intervals

1 scoop p 1c aj
2 scoop p 2c aj
meat veg
3 hard boiled eggs
meat veg
P

[Kristyn Vytlacil]

Dude, you're totally kicking butt!!! Good job! Keep it up.

[Rus Mandery]

291.8
-I was kind of pissed about this, but then I realized that I have lost 25# in six weeks. Also I have even gotten stronger on some of my week areas.

CG Incline-
190, 200, 210, 215, 220, 230, 235x4 240x3

Seated rows- 4x6x110
DB Incline- 90, 90, 95, 95

Ext Rot- 3x8x30

Abs-

Intervals-

2T peanut butter, 1 scoop P .5c aj
2 scoops P, 2 little jars banana nectar oils minerals

[Rus Mandery]

290.8
22.5%bf, 9 leaf fat, bone 11, age 26- athlete setting on tanita
32.5%bf, 11 leaf fat, bone 9, age 34- couch potato setting on tanita
-I figure my actual bf is somewhere between those two settings.

Sled pull dog rocket dodges- 100#
3 sprints forwards
8 walks backwards
4 walks forwards

These were pretty cool!

6 eggs1 cheese
10oz beef teriyaki 1c salad 2T russian dressing
2 scoops P
10oz pork loin 1 cup peas and onions 2T sourcream
1 scoop P
2 scoop P

[Rus Mandery]

deads-
3x3x315
365, 395, 405, belt--->415, 435x2

Leg curls- 6x4x11

Bulgarian split squats- 4x6x115

Romo deads- 4x6x295

Sandow press- 3x8x65
-I must be doing this right, everyone in the weight room was watching.

Intervals

3 eggs
1c aj
2c aj 2 scoops P oils
veg meat
P
veg meat
P

Talked to a guy who was powerlifting today, dude is 60 years old! It is always cool to talk to someone who has been doing something you like for longer than you have been alive. He gave me some pointers on my deads in exchange for a spot on bench.

[Rus Mandery]

289.6

Push Press- 165, 175, 195x3
195, 205, 210, 220, 230x2
Bent rows- 8x4x255

Strict press- 135, 145, 155, 155x6

RG lat pulls- 4x8x11

RG ez curlz- 3 reps, I have some kind of issue in my forearm. These hurt it so I stopped. It may be some form of tendonitis.

Cubans

Intervals

1c aj 1P
2c aj 2P oils

[Rus Mandery]

Tuesdays workout


CG Incline-
190, 200, 205, 215, 220, 230, 235, 245x4

Seated neck rows- 4x6x110
DB Incline- 90, 90, 95, 95x6

Ext Rot- 3x8x30

AB wheel

JUst rode bike for 15 min, no intervals. I was just starting to get sick and this workout took all of my energy. My strength didn't seem to be down too much, but my stamina was severely impaired. I got sicker during the week, but Airborne and massive doses of Emergen-C kept the worst at bay. Should resume workouts next week. Weight is down to 287.8 this morning. Not being able to look at the forum while I was sick sucked too, internetting was about all I was up for.

[Kristyn Vytlacil]

I was wondering what happened to you...

[Rus Mandery]

I was going to start a new thread, but I will just keep this one alive. Let the Swassness continue!

290.6- took a second break from the diet, last one in a while, this weight for tues. Todays weight, 288.4.

Push press- 170, 180, 200x3
200, 210, 215, 225x2 235x1

Neck rows- 4x6x115
DB incline- 90, 90, 95, 95

ext rot- 3x8x30

abs

intervals- wow, I can't believe I did these almost puked but couldn't quite make myself.

Highlight if you want to read whining.

School is really buttering my biscuits! Why are you jerks even offering that degree if you will not support it!!?? These classes CAN NOT be instructed REMOTELY! The subject is too complex and arcane for the knowledge that needs to be passed from the instructors to the students to go through a damn computer. You need to be there and be able to ask questions and be able to go into the field and look at different things and see some real life application of the theory.
I am about ready to bag this and try to get a construction management degree, but then I feel like I have just been wasting my time with this stupid fire prevention program. But that means at least another year of community college, just for the pre-reqs, but if I can get into the program I will have a job waiting for me when I graduate. Life was a lot simpler when I had a shot at being a fireman. I am also about to turn 27 this year, and life hasn't exactly turned out the way I thought it would. Maybe I should take some of my own advice and join the coast guard. Hell I like the ocean, I don't mind being told what to do, and I can grow a mean beard, I don't think I could qualify to be a PJ but maybe they would send me to nurse school.
Oh well, at least I am losing fat and still getting stronger.

[David standifer]

I was starting to think you gave up on the workouts.

[Rus Mandery]

290.0

Band squats- 8x3x255

Front squats- 4x4x225

Split squats- 4x6x115

Romanian deadz- 4x6x315

Sandow- 3x8x65

Intervals

I forgot my training journal at home, so this is what I did today, it is pretty close to what it is supposed to be. I need to send away for a new program!
Food was crap today, I need to spread my cals better rather than having a bolus of cals at the end of the day.
4 eggs olive oil ketchup
1 scoop P
1c juice 2 scoop P
1.5c juice 2 scoop P
meat, veg, oils
P

[Rus Mandery]

287.6

CG incline- 190, 200, 205, 215, 220, 225, 230, 235x4
rows- 4x4x245 4x4x265

strict press- 135, 145, 135, 135x6
-felt really, really, heavy today

RG pulldowns- 4x8x15

RG ez-curls- postponed until tonight
cubans- postponed

Intervals- rain delay

[Rus Mandery]

286.4

On the plus side I got in the gym at a reasonable hour this am. That is about all that was positive about it. Oh well, at least i still have the afternoon to redeem myself.

[Kristyn Vytlacil]

Well what'd you do when you were in the gym this morning?

[Rus Mandery]

AM-

Deadz- A bunch of warm up.

3x3x315 5x2x315
-just couldn't get warmed up, I put some weight on and did one rep but it felt like I was going to tear/strain this new leg muscle I am growing. Apparently its an aductor and I can look forward to growing another butt on the back of my legs!

PM- One low carb red bull for the ride home from school, one full carb Monster Assault during workout.

Front squats- 205, 225, 245, 265x4
-these were ok

GM's- 4x4x225

Step ups- 3x6x65

Intervals-

Oh my freaking aductors! I didn't even used to have a muscle there and now the dang thing is almost as big as my quad, and that boy was angry this morning!

Instant espresso 4T .5&.5
1c juice 2 scoops P
pepperoni, yogurt
swiss cheese, turkey
MONster, red bull- great, at least I drank that thing while I was working out
1c juice 2 scoops P
Lots of veggies and meat
more P

[Rus Mandery]

286.4

Push Press- 170, 190, 200x3
200, 210, 215, 225x2 235x0

Neck rows- 4x6x110
DB incline- 4x6x90

Ext rot- 3x8x30

abs

intervals

SO I was changing weight and a 35 fell off of the squat rack onto my toes. Whoever decided to put 35's onto the GD squat rack until they were barely hanging from it is being put on notice!

[Rus Mandery]

286.6
-a little worried that I am starting to lose some muscle along with the fat, massive dosing of fish oil should help

Band squats- 8x3x255
Put a twist in the bands and it made it harder

Leg curlz- 6x4x12

SPlit squats- 4x6x115

Romanian deadz- 4x6x315

Sandow- 3x8x60

Intervals

[Rus Mandery]

CG INcline- 190, 200, 205, 215, 220, 225 235, 245x4
Rows-bent- 4x4x255
-power- 4x4x255

Strict press- 135, 145, 145x6 145x4

RG Pulldowns- 4x8x15.5

RG Curls- 0x0xI think this aggravates my forearm so I am not doing them for a while.

CUbans- 3x8xbar

Intervals- Felt like my legs were in cold molasses

Doing a 48hr refeed. Safeway brand Cinnamon Toast Crunch for breakfast was a BAD idea.

[Rus Mandery]

Farmers, yoke, log, stones, chain of death!

[Rus Mandery]

292.0

Band squats- 7x3x265
-on the seventh set I felt a little twinge in my low back, so I decided to move along

Front squats- 205, 225, 245x4 265x1

Back Ext- 4x10xbw
-low back is worked from sat so I did these instead of GM's

Step ups- 3x6x70

Intervals

Failure to plan is planning to fail.

[Rus Mandery]

290

Push Press- 190, 200, 205x3 205, 210, 215x2 220x0

Neck rows- 4x6x90
DB incline- 4x6x85

Ext rot- 3x8x30

Abs-

Intervals

[Rus Mandery]

285

Uhhgggg, this has been a great year for the sickness. So far the sickness is undefeated in regulation play when it faces team Mandery. I have never slept as much as I did yesterday, right about 20 hours. So workouts are on hold for awhile until the sickness is defeated. This is a real weird sickness too. I have some really intense muscle aches and shooting pains, slight headache, a little nausea, and some disorientation, then I get really cold and then really hot and sweat like a fat man wearing a down coat in August.

[Kristyn Vytlacil]

Sounds crappy... Get well soon!

[Rus Mandery]

282.4

Mobility/Agility Speed day

A whole passel of different drills, worked up a good sweat.

Intervals

Got some liquid fish oil, smells better than it tastes. But it doesn't taste too bad.

[Rus Mandery]

281.6

Deads- 135x5 245x5 245x4 335x3 335x2 385x2
-Form is good to remember, it keeps you from getting hurt!

Speed deads- 5x3x245

Romanian deads- 2x8x245

Underhand pulldowns- 3x8xnot too much weight


Went to lift with the powerlifter guys, they lift at about 9:30PM!, I would like to lift with these guys more but I just can;t handle the late workouts. I have also identified my weak spot as my low back. Need to work on this. Been taking 3T fish oil per day with the rest of the diet remaining the same. So far no adverse effects. Refeed coming up over the weekend!

[David standifer]

How is everything going?

[Rus Mandery]

281.6

Warmup

3x10xgreen band goodmornings
3x10xbw back extensions

Pvc roller

Intervals

Band stretching

Sauna

Hmmm, I guess that is kind of a wiener workout. No wonder that kid was laughing at me :N: Ohh well, my back feels way better than it did this morning.

David, everything is going pretty good! Weight is coming off still and my strenght is maintaining at an acceptable level. Now I just need to get better at events!

[Rus Mandery]

281.2

Bench- 14, 8, 5x225

Lat pulldowns- 4x8x12
Face pulls- 4x8x90

Lateral raises- 4x8x40

Hammer curls- 42.5, 40. 37.5x12
Rope Tri-ext- 3x12x90

Hang knee raise-2x15
Standing twist with cable- 2x12x70

Intervals

I must have broke some sort of fatman plateau in people's minds, three separate people I know have remarked on my weightloss. Fuel for the fire, baby! :FF:

[Kristyn Vytlacil]

Man, you're definitely getting down there... way to keep up the good work!

[Rus Mandery]

283

Axle clean and press- several singles at a pretty light weight.
-Note to self, next time a competitive O-lifter is around, please remember to get some tips on form before training is over.

Farmers- couple of trips with a light weight, tried to stand up with 274 and couldn't do it.
2x75'@ 245- I think, I need to start writing this down

Yoke- some runs

Stones- did the girly stone for several reps, didn't want to go higher as low back is kind of bugging me.

Truck pull- Great Odin's Raven! That thing was heavy, finishd up a couple feet shy of the line.

Chain of death- I would have done it, but I didn't ask about it when I saw no one else going for it.

I plan to feast until tomorrow night. This seems to be working well, might want to push it out another week or two depending on weight retention after return to low carb/cal.

[Kristyn Vytlacil]

Stones- did the girly stone for several reps, didn't want to go higher as low back is kind of bugging me.



Girly stone, excuse me wtf is that supposed to mean?!

:T:

[Rus Mandery]

285.4
-Damn! I can bench my bodyweight! Now, if I could just do a pullup.....

Bench- 135, 135, 185, 205, 225, 285x3

DB Floor press- 70, 80, 80, 80x6

Seated cable row- 4x10x16.5
Straight arm lat pulls- 11, 12, 12,11x6

Barbell curlz- 3x6x95

Ab circuit

Intervals later today

[Rus Mandery]

284.4

Front squats- 225, 245, 255, 275x4

Bulgarians- 3x8x95

Low cable pull throughs- 10, 11, 12, 12x8

Intervals