The FOX's OFFICIAL journal

Sunday ---- 7 - 20 - 08 ----  Current weight = 195ish
 
Deadlifts  3x5 -- 260/265/270      (no energy on these.  2nd set was the best one.  was real tough)
Pullups 3x10 -- Bodyweight + 7.5lbs   (did 2 full sets of 10,  on my 3rd set i got to 8 and was dead.  matt spotted the last 2 reps) 
Altered BB curls followed by regular BB curls --- 
45lb BB = 10/10
47.5lb BB = 8/8
50lb BB = 6/6   (woop woop.   fiddy' BABY)

BB Rows  3x5 --145/150/155  
Hammer Curls  2x5 --45's / 45's  (needed spot on last set/last rep)
Incline DB Curls  3x1 (4 holes showing in chair) ---- 60's/60's/60's      (spotted on the first 2 sets.  i seem to always get the last set though, don't know why.. it's really a MENTAL thing for the most part, and i have to psyche myself out.)

*took a vid of matt and me deadlifting.  will post up soon and let DBB rip us up on our form.  i'm ready for it. 


2 mins of windsprints at the park after lifting.  matt ran with me.   it was 103 degrees outside. SOOOOO HOT!

then i went over to a friends house, and watched a few movies, and had a few glasses of wine.  and ended up staying up til 4 in the morning.  stupid me haha

My name is FOX.... and I approve this message.

you should post a squat vid too.  And btw, take the advice on doing your deadlift warmup sets with both hands over.  It helps your grip.

ORIGINAL: NBSFighter

you should post a squat vid too.  And btw, take the advice on doing your deadlift warmup sets with both hands over.  It helps your grip.

yes.  definately going to do that squat vid when i get the chance.  the gym is REALLY dead on sundays, so whenever leg/shoudler day falls on sunday, i'll try to remember to video it.

i'll see if i can givethe double overhand grip a try soon.  real excited to get pwned on my deadlift form.  IMO.. it's pretty good, but i'm sure that there's things i can do better and would love to hear what everyone on here has to say. 

My name is FOX.... and I approve this message.

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: Tommy_Boy420

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

huh?  watcha mean..  it's a good mix between back/biceps.  with iso's at the end for the biceps.  i didn't make the routine... frank gave it to me.


altered BB curls work the upper peak of the bicep supposively.    hold a barbell like you're about to curl it.  now, pull your elbows back and put the bar almost right against your belly button.  this is the starting position, and you curl it up to your nipple line while keeping the bar 1/2 and inch from your body.  it's a really strange movement if you haven't done it before,  and a VERY small R.O.M...  but it's definately working.     i can curl a 60 pound dumbell for crying out loud.  i've never been able to do that b4 in my life.

My name is FOX.... and I approve this message.

Monday ---- 7 - 21 - 08 ----  Current weight = 192  

(hell yes on the weight drop.  i'm slowly looking more and more ripped.  i love it.  abs still need work as far a BODY fat% go.  that's ok.. it's a work in progress)
 
Flatbench 3 x 5 ----- ramped weight -- 240/245/250   (needed a spot near the end of 245, and 250) 

Dips 3 x 10 ---- ramped weight -- 45/47.5/50  (failed on 50 pounds on the last rep)

Incline BP  3 x 5 ---- ramped weight -- 190/195/195  (didn't ramp on the last set.  had troubles on 195, so i stayed there.  SO hard when you've fatigued your chest and triceps, and then call on them for incline press) 

Close-grip BP 3 x 5 -- ramped weight -- 165/170/175  (first set was gravy.  2nd = sucky.  3rd = got 3 or 4 by myself, needed help at the end)

Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 85/87.5/90
(needed help on 3 or so reps on 87 and 90 pounds.  it's gettin too heavy.  my triceps are just GIVING OUT) 

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: Tommy_Boy420

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

huh?  watcha mean..  it's a good mix between back/biceps.  with iso's at the end for the biceps.  i didn't make the routine... frank gave it to me.

altered BB curls work the upper peak of the bicep supposively.    hold a barbell like you're about to curl it.  now, pull your elbows back and put the bar almost right against your belly button.  this is the starting position, and you curl it up to your nipple line while keeping the bar 1/2 and inch from your body.  it's a really strange movement if you haven't done it before,  and a VERY small R.O.M...  but it's definately working.     i can curl a 60 pound dumbell for crying out loud.  i've never been able to do that b4 in my life.

 
its called a drag curl in muscle and fitness

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

Tuesday  7-22

did nothing.  rested, and was on call.  made almost 200 bucks at the hospy for just 4 hours of work muahahaha.  only got 4 hours of sleep and then had to be back at the hospital

Wednesday  7-23

goin' home to grab some clothes, and then gonna go play some tennis for a couple of hours.  i pulled something in my hand, and my achilles tendon feels tight.  but i'll be ok.   my body is falling apart on me!!! haha.

My name is FOX.... and I approve this message.

When was the last time you took a mini break from lifting??? 

almost 2 months ago, and we're about to take a 10 day reconditioning period

My name is FOX.... and I approve this message.

seems like your getting pretty cut..how much longer until your done cutting?

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ORIGINAL: connelly

seems like your getting pretty cut..how much longer until your done cutting?

eh. i could probably stop right now.  i will try to take some measurements tonight on BF% if i can to see where i'm at.     Everything is lookin' cut.  even my upper abs.  the lower ones are there, but need some work.  i just gotta KEEP RUNNING.. but i've been slacking lately on the wind-sprints.    damn shin-splints hurt

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: connelly

seems like your getting pretty cut..how much longer until your done cutting?

eh. i could probably stop right now.  i will try to take some measurements tonight on BF% if i can to see where i'm at.     Everything is lookin' cut.  even my upper abs.  the lower ones are there, but need some work.  i just gotta KEEP RUNNING.. but i've been slacking lately on the wind-sprints.    damn shin-splints hurt

I hear ya got em during the end of track season. Spell out the abc's on the ground with your feet whenever your bored it really helps shin-splints go away ALOT quicker.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

ORIGINAL: connelly

I hear ya got em during the end of track season. Spell out the abc's on the ground with your feet whenever your bored it really helps shin-splints go away ALOT quicker.


um, never heard of that before.   can you explain what you mean by that?  i'll definately give it a try, but i've never heard of that before.

My name is FOX.... and I approve this message.

Thursday ---- 7 - 24 - 08 ----  Current weight = 191.0lbs    
     
   
 
Powercleans  3 x 5/5/3    --  115/135/155  (REALLY felt these in the quads.  felt amazing)  

Squats  3x5  --  165/170/180 (we took a few vids of squats.   I need to work on my form, but they felt solid IMO.  vid will be posted VERY soon)

Standing OH BB Press  3x5  ------  125/130/135  (didn't need a spot at all.  GOT EM ALL.  back felt good too.  abs were kept tight) 

leg press Calf Raises  3x12 --------  skipped these.  i tweaked my achilles tendon, so i avoided these and will get some rest

Side Raises  3x8   --------   25's/25's/30's  (30's were a biiiiiitch.  matt spotted me big-time on those) 

Hamstring Pulldowns  3x8    ---------  110/115/120  (almost failed on 120, but got em)



*we will be taking off the next 7-10 days for reconditioning.

so far, it's been almost 2 months of this strength training.  we might max sometime next week just for fun.  we'll see. 

started 2 months ago at 207 lbs.
current weight = 191 pounds

measured my BF% last night on my lower tummy only, and it was between 10 and 11%.   the upper tummy is probably a bit lower.  need to get it lower.

current injuries =   shin-splints from running with windsprints, and i tweaked my Lt. achilles tendon somehow and it sucks

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: connelly

I hear ya got em during the end of track season. Spell out the abc's on the ground with your feet whenever your bored it really helps shin-splints go away ALOT quicker.
um, never heard of that before.   can you explain what you mean by that?  i'll definately give it a try, but i've never heard of that before.

ok like bring your foot up diagnaly (sp?)then back down diagnaly the other way then make a cross near where they come together to make an A on the ground.that is spelling A do that for every letter with each foot i'll try and find a video if there are any.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

couldn't find a vid but i found someone that might have explained it a bit better than me.
 
 also ordered the shin splint compression wrap from road runner sports that the last guy was talking about....It actually seemed to make mine worse. So, I guess it's just depends on the reason behind your shin splints and what will work best for you.

I had shin splints only in my left shin for several months....the pain got so bad for me that I could hardly walk. That is when I decided to take it easy and slowly build up my running again. I took 3 wks off from running and cycled instead....During that time I did as much research as I could to prevent my shin spllints from coming back. I now run 5 miles 5 days a week w/out any problems. I started doing the ABC stretches.....where you sit w/ your legs extended and spell out the alphabet w/ your toes. Do that several times a day. I've also found that stregthening my shins helped more than anything. Stand w/ your feet a couple of inches apart and bend down into a squat as far as you can while pushing your heels to the ground. Hold it for as long as you can. Toe taps also work well. Just stand and tap your toes, one foot at a time, as if you are tapping to the beat of music....Do it for as long as you can bear. Keep in mind that stretching and strengthening every muscle in your legs can also help in preventing shin splints. I also ordered superfeet green inserts for my shoes. They are suppose to give you better motion control. They have worked wonders for me. I included a link below for them if you're interested.

Anyway, here are a few links that really helped me. Good luck!
http://answers.yahoo.com/question/index?qid=20070516082847AAf6ydk
thats the link for it

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I had to do the ABC stretches when I rolled my ankle for physical therapy. I never knew that they could be used to help prevent shin splints too.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

yah they help recovery time alot.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

wow.  thanks alot connely.  'preciate the help

My name is FOX.... and I approve this message.

muahahha.  reconditioning is fun.   and i can't run right now due to an achilles tendon sprain/tweak.    so i'm just working, eating,  and hanging out with a girl that i really like and this is causing me to get minimal sleep.

i think we'll be starting back up on another round of strength training for a month or 2.  and then we'll max out.    i'm pretty close to 190 pounds right now.     lost about 17 pounds so far in 2 months.

My name is FOX.... and I approve this message.

 Imagine the strength you would gain if you were bulking.

Like I told you in my PM, I was doing my starting maxes for reps when I was done with that.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

yea.  that's one of the cool things about this routine.  even though i'm cutting... i might not break my max's  but i'll at least keep most of strength IF NOT gain a little extra.

bulking this winter hopefully.

My name is FOX.... and I approve this message.

 What do you mean, "hopefully" you are or you aren't. 

Personally, I'm excited about this winter.  I want to try and compete next November, so this winter is key for me.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

ok.  well i suppose i meant to say "DEFINATELY" bulking up this winter .  i can't wait to eat whatever the EFFFFFFF i want to again.   one of the joys of being an ecto. 

i really don't eat all the bad.   i eat pretty clean when i bulk. only difference is.. I don't feel guilty when i eat a dirty dirty meal haha.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: Tommy_Boy420

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

huh?  watcha mean..  it's a good mix between back/biceps.  with iso's at the end for the biceps.  i didn't make the routine... frank gave it to me.

the way you put it sounds to me like your doing this:
Deadlift (back)
Pullups (back)
Altered Curls (bicep)
then BB Rows (back)
then Hammer Curls (bicep)
then Incline DB Curls (bicep)

im saying just do deadlifts, pullups, bb rows, then do your bi's.

The way your posting your workouts are confusing me....

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

ORIGINAL: Tommy_Boy420

ORIGINAL: TheSilverFox

ORIGINAL: Tommy_Boy420

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

huh?  watcha mean..  it's a good mix between back/biceps.  with iso's at the end for the biceps.  i didn't make the routine... frank gave it to me.

the way you put it sounds to me like your doing this:
Deadlift (back)
Pullups (back)
Altered Curls (bicep)
then BB Rows (back)
then Hammer Curls (bicep)
then Incline DB Curls (bicep)

im saying just do deadlifts, pullups, bb rows, then do your bi's.

The way your posting your workouts are confusing me....

ic what you're saying.

throwing a bicep workout in between the back exercises seems to give my back a rest though. 

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

ORIGINAL: Tommy_Boy420

ORIGINAL: TheSilverFox

ORIGINAL: Tommy_Boy420

dude. i dont get 'altered BB curls' and regular. im confused...also, why dont you just do back first and arms second instead of doing back, biceps, and then back again, and then biceps again...am i missing something here???!!

huh?  watcha mean..  it's a good mix between back/biceps.  with iso's at the end for the biceps.  i didn't make the routine... frank gave it to me.

the way you put it sounds to me like your doing this:
Deadlift (back)
Pullups (back)
Altered Curls (bicep)
then BB Rows (back)
then Hammer Curls (bicep)
then Incline DB Curls (bicep)

im saying just do deadlifts, pullups, bb rows, then do your bi's.

The way your posting your workouts are confusing me....

ic what you're saying.

throwing a bicep workout in between the back exercises seems to give my back a rest though. 

But then you might not be able to row as much cause of weaker biceps.

Honestly though, when I do bb rows, I don't feel it in my arms much

ORIGINAL: Pssst

But then you might not be able to row as much cause of weaker biceps.

Honestly though, when I do bb rows, I don't feel it in my arms much

true that.  but IMO.. it's minimal.  my biceps are pretty big, and fairly strong.




Sunday ---- 8 - 3 - 08 ----  Current weight = 191  

Flatbench 3 x 5 -----  no ramped weight --  225, 225, 225 (first day back, and i felt real weak) 

Dips 3 x 10 ---- ramped weight -- 37.5/40/42.5  (felt weak again, but got em all) 

Incline DB's  3 x 5 ---- ramped weight -- 85's, 90's, 85's (dropped back down due to how difficult 90's were today) 

Close-grip BP 3 x 5 -- ramped weight -- 155, 160, 165 (got em all)

Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 77.5, 80, 82.5 (got em all)





Monday ---- 8 - 4 - 08 ----  Current weight = 191.0lbs    
     
   
 
Powercleans  3 x 5/5/3    --  105/125/145  (REALLY felt these in the quads.  bad form on the first set IMO.. got in a hurry)  

Squats  3x5  --  160/170/180 (put the bar further back on my back, and did low bar squats.  these felt REAL good, felt a tad bit unbalanced at the bottom, but this version of squatting hit my quads and hammies quite a bit more... and i was able to keep my knees over/if not behind my toes.  thx to all who critiqued my squat video)

Standing OH BB Press  3x5  ------  105/110/115  (got em all, easy)  

Standing BB Calf Raises  3x12 -------- 115, 125, 135    (achilles felt good, so i cut the weight in half, and did these)

Side Raises  3x8   --------   20's/25's/25's  (needed a spot on the last 2 reps of the last set) 

Hamstring Pulldowns  3x8    ---------  100/105/110  (got em all)

My name is FOX.... and I approve this message.

hey, i did low bar too yesterday... weired.  anyways i liked it a lot.  It felt like there was a lot less stress on my body.  It took a while to get used to the feeling it had of resting on my back though, but once i started using a bit wider grip it felt better.  I'll have to work on the flexibilty i guess.
 
as far as being unbalanced you may not be leaning forward enough.  gotta keep that bar path in the middle of your foot.

No the leg press is not the same as doing squats.