Day 32

Deadlift 5x5 275
Cable Row 5x5 165

shrugs 5x5 85(2)
-superset-
lateral raises 5x5 25(2)

Hands still screwed up with raw skin exposed so I didn't want to deadlift too much!

Day 31

Dips 5x10
Declined Bench 1x15 135; 10x3 155
Seated Press 50 5x5
Rope Pulldown 3x10 100

I have been getting very annoyed lately. I felt really weak last night.

Day 30

Back Squat ATG 10x3 265 Leg Press 5x3 450 Seated Calf raises 5x5 135

Day 29

Deadlift 5x3 300; 5x2 300
Cable Row 5x5 160

shrugs 5x5 80(2)
-superset-
lateral raises 5x5 25(2)

I was more pissed off today. M-stak? dunno

a callus was ripped off of my hand. I couldn't find my chalk today.

Day 28

Declined Bench 10x3 175 Seated Press 55 5x5 Dips 5x5 +30 Pullups 3x5 +30 Rope Pulldown 3x10 110

Ron Paul 2008

Spreading the word

Day 27

Back Squat ATG 11x3 255
Lunges 5x5 60(2)
Seated Calf raises 3x10 125
laying leg curls 115 5x5

Felt good today but didn't have a rest day.

I didn't want to do Good Morning because my lower back would not be able to take it today with those intense deadlifts yesterday.

Day 26

Deadlift 10x2 300
Cable Row 5x5 160
Hammer Curls 2x5 45; 3x5 40
shrugs 5x5 80(2)
-superset-
lateral raises 5x5 25(2)

This is my second day using M-Stak.

My 1st day was Squat day. I felt no different on Push day but I was also a little depressed.

Today I was very motivated I don't know if that has anything to do with the M-stak or not.

Day 25

Bench 9x3 175; 1x3 170
Arnold press 50 5x5
Dips 5x5 +30
incline bench press 5x3 135 ( sorry weak )

Day 24

Back Squat ATG 10x3 255
Pullups 5x5
Lunges 5x5 65(2)
Standing Calf raises 5x5 220

Grip work

5x5 finger extensions 6 rubber bands. 20x1 #1 CoC gripper.

Day 23

Deadlift 9x2 295; 1x2 300
Cable Row 5x5 155

shrugs 5x5 80(2)
-superset-
lateral raises 5x5 20(2)

Day 22

Bench 5x3 175; 5x3 170
Arnold Press 5x5 50
Inclined dumbbell bench 60 3x3
Dips 5x5 +30

Routine

All sets use the same weight all the way through.
10x3 and 10x2 sets are all near max weight.

Day 21

Back Squat ATG 10x3 250
Pullups 5x5 more explosive!
Good Mornings 3x10 85lbs
Standing Calf raises 5x5 220

Day 20

Deadlift 10x2 295 failed on last rep.
standing dumbbell curl 45(2) 3x10; 40(2) 2x10
Cable Row 5x5 155
shrugs 5x5 75(2)
lateral raises 3x10 20

Goal

Goals this week:Deadlift 290 Tuesday
ATG Squat 250 Thursday
Bench 175 Saturday

+5 more than last week.

HOLD ME TO IT!

Day 19

Back Squat ATG 10x3 245
Pullups 5x5
Good Mornings 3x10 85
Seated Calf raises 5x5 115

I forgot to put this workout in from last week.

Day 18

Bench 10x3 170
Pullovers 5x5 60
Inclined Bench 5x3 140
Rope Pulldowns 5x5 100
Dips 5x5
Standing Barbell OHP 5x5 90

overhead press so weak :(

Day 17

Deadlift 10x2 285
standing dumbbell curl 45(2) 2x10; 40(2) 3x10
Cable Row 5x5 155
shrugs 5x5 75(2)
front shoulder raises 3x10 25

Day 16

Bench 10x3 165
Inclined Bench 5x5 135
Rope Pulldowns 5x5 110
Dips 1x10; 3x5
Seated one armed shoulder cable 5x5 80


I can't believe my bench is actually going up and dips are getting easier.

My shoulders used to really hurt while doing inclines bench and dips. I guess my shoulders weren't strong enough. In the marines I had a shoulder injury because of pushups and pullups 6 times a week.

Day 15

Back Squat ATG 9x3 235;
1x3 240
Pullups 5x5
Leg Curls 5x5 110
Seated Calf raises 5x5 115

Day 14

Deadlift 10x2 280
standing dumbbell curl 45(2) 1x10; 40(2) 2x10
Cable Row 5x5 140
Yates Row 5x5 110
shrugs 5x5 75(2)
front shoulder raises 3x10 25

Day 13

Bench 10x3 160
Seated press 55 5x3
Rope Pulldowns 5x5 110
Dips 5x5
Fly machine 5x3 165
Seated Calf raise 3x10 90

Grip Work

5x3 CoC #1
Closed #2 with both hands and held to failure.
Wrist work and finger extensions.

Day 12

Back Squat ATG 10x3 235
Pullups 5x5
Leg Curls 3x10 90
Calf raises 3x10 100

Day 11

Deadlift 10x3 275
standing dumbbell curl 40(2) 3x10
cable row 5x5 135
shrugs 5x5 75(2)
front shoulder raisese 3x10 25

Grip work

I can now successfully close the #1 CoC with my left and right hand 5x3

Day 10

Bench 10x3 160
One Handed jerk push press 3x1 60
Arnold press 45 5x5
Rope Pulldowns 5x5 110
Dips 5x5

Routine

Day 9

Back Squat ATG 10x3 230
Pullups 5x5
Lunges 3x10 65(2)
Calf raises 3x10 100

Day 8

Deadlift 10x2 295
ez-bar Curls 3x10 60
Row 5x5 120
Shrug 5x5 75(2)
Trap Fly 5x5 115
Hyper-extensions 3x10 25

Day 7

Bench 10x3 155
Bench 1x5 160
One Handed push press 3x3 60
One Handed push press 2x3 55
Dips 5x5
Dumbbell pullover 3x10 50

In NH

I am in New Hampshire for 3 days. I was looking for gyms in the area and they have mostly Curves! NOOOO!

New Routine Day 6

Back Squat ATG 10x3 225
Pullups 5x5
Lunges 3x10 65(2)
Calf raises
leg extensions

Grip work

I am finally able to close the #1 CoC gripper 140lbs with my left hand once. I can close it with my right hand 3 times in a row.

New Routine day 6

Deadlift 7x2 295
Deadlift 3x3 295
Hammer Curls 3x10 35(2)
Row 5x5 135
Shrug 5x5 75(2)
Trap Fly 5x5 130

New Routine Day 5

Bench 10x3 165
One Handed push press 5x3 55
One Handed push press 2x3 50
Dips 5x5
Dumbbell pullover 3x10

BJJ

Checked out a new school. This one is about 2 minutes from work. We actually start on our feet instead of our knees like my other school. This was an awesome workout! One of the hardest I have had in a long time.

We worked on some guard passes and a triangle from the top.

New Routine Day 4

Back Squat 10x3 245
Pull ups 5x5
Dumbbell Lunges 3x10 65(2).
Seated Calf raises 3x10 90

New Routine Day 3 (300)

Deadlift 9x2 295
Deadlift 1x2 300
Hammer Curls 3x10 35(2)
Row 5x5 135
Shrug 5x5 75(2)
Trap Fly 5x5 135

Captains of Crush

I managed to close the #1 gripper a few days ago. I will try to post a video soon.

Pictures

I updated some of my older posts with some pictures. I will try to add the label "Picture"

Here is a painting my brother did of me neck wrenching someone in High School.

I added the video for my MMA fight too.

New Routine Day 2

Bench 10x3 165
One Handed push press 5x3 55
Dips 5x5
Rotator cuff stuff 2x10 25lb

Ugh forgot dumbbell pullovers!

New Routine Day 1

New Routine day 1

Back Squat 10x3 245
Pull ups 5x5
Good mornings 3x10 95
Dumbbell Lunges 3x10 65(2).
Seated Calf raises 3x10 90

Food ladder

List of Foods you should be eating.

Captains of Crush

I just got some COC #1 grippers

They have 140lbs. of force.

I want to have a monstrous grip!

I never want to have to use wraps at the gym to help me hold the weight.

I can't close them yet but I was sooooo close!

Routine, Diet

I usually work out 4-5 days a week. So I don't do the same routine on the same day. It is always changing.

This is my diet so far, 6 -7 meals a day.











I have a cheat meal Friday night though...














My supplements are:
Fish oil, ON 100% whey, Multi-Vitamin, Con-cret, SP250, SizeON, ZMA, Glucosamine.

I use 1/2 a scoop of SizeON with 1 scoop Con-cret after gym.

REST

I will rest until Friday or Saturday.

Lifting log

5x5 Deadlift 265lbs.
(wanted to throw up)

4x8 pullups
dumbbell hammer curls 35lbs.
back fly 4x6 135lbs.
dumbbell shrugs 4x6 75lbs.

Rock Climbing

So me any my girlfriend went rock climbing. My hands and forearms stopped working at the top of the last climb!

Lifting log

Squat 205lb. 5x6 move up to 225 and do 4x6 next time.

Seated calf raises 3x10 90lb.

Dumbbell Lunges 4x6 65lb.


Work on pullups!!!!!!!!!!!!!!!!

Lifting log

Bench 5x5 155lb

4x6
dumbbell incline 60lb
arnold dumbell press 40lb
flys 135lb
behind the back wrist curls 85lb.

Lifting log

Dead lift 265

Lifting log

Squat 205

Dumbbell Lunges 120

Calf raises

Lifting log

Deadlift- 245
Cable rows- 135
latpulldown- 135
dumbbell curl- 35
dumbbell shrug- 75
back fly- 135

Lifting log

6x4

Deadlift- 245
Cable rows- 120
latpulldown- 135
dumbbell curl- 35
dumbbell shrug- 70(2), 75(2)
back fly- 135

20 rep squat 205lbs.

Lifting log

6x4
Dumbbell incline 60lb.
Declined Bench 135lb.
Cable crossover 75lb.
Dumbbell shoulder press 45lb.
Rope Pulldowns 55lbs on heavy setting.
Skull crushers 20lbs on heavy setting.

seated calf raise 115lb.

Lifting log

5x5
Dead lift- 245

6x4
lat pull downs- 135
Cable rows- 120
back fly- 115
curl- 30

Lifting Log

20 rep squat 185lb.
Lunges 110lb.
Seated calf raise 100lb.
Leg extensions 170lb.
standing calf raises 180lb.
Sumo Leg press 230lb.

Lifting log

6x4
Inclined Dumbbell Press 60lbs
Dumbbell shoulder press 45lbs
Rope Pull downs 55lbs
cable fly 60lbs
---
seated calf raise 100lbs

Lifting log

6x4
Dead lift- 225

10x4
reverse grip lat pull downs- 120
Cable rows- 120
Lat pull down- 120
back fly- 105
curl- 30

Ripped off!

So it turns out the guy I fought was actually a black belt! No one above a purple belt was supposed to compete!

Octagon

1st mma fight

Won the 1st round.

Got triangle choked the 2nd round!




I kept going for take downs, ate only 1 punch the whole time. I got him with a few good knees. I almost sumbitted him with a guillotine the last few seconds of round 1.

I was dumb and let him Triangle me! Damn brown belt. I only have 8 months in Jiu-Jitsu!

At least I got the experience!

Please quit World of Warcraft.

I used to play WoW but then I realized instead of buffing up an online character with cool abilities, I could actually do this to myself in real life. So I started to learn Martial Arts and started competing and actually winning events. I just has my 1st Amateur MMA fight last weekend. A lot more rewarding than a computer game. I still play video games off and on though, just not hardcore.

-me

I got my blue belt!

It took 5 months! Fastest in schools history!

stats

Monday- Gym 6x4
squat 275
calf raises 90
leg extensions 190
leg curls 110

Tuesday- BJJ

Petehater.blogspot.com

2nd place at NAGA

Won 6 matches lost in finals. 37 people and 2 brackets!

11-1 now


::update::

Tired

I have been trying to go to BJJ 3 or 4 days a week and lift 3 days a week. It has started to wear me down. I was in Vegas all last week so I didn't do anything! I need about 10 hours of sleep a night to stay alive.

Be afraid...

So now in BJJ class people say "Just try not to kill me" this is very satisfying.

Submission Grappling 1st place

I won my tournament on Saturday in submission grappling!

I am now 5-0

::update::

Lowering weight then increasing it again

January 16

Bench press 155
Arnold press 90
Wide Dumbbell press 100
Rope pull down 100
Decline press 155
Dips

Brazilian Jiu-Jitsu OWNS!

Saturday

We went over getting rear naked choke finishes. Starts out by pulling a tricep towards you, kicking the far leg into legs then double legs. gets wrist control, roll to your back and slip in the naked choke.

Then we went over getting out of the choke, putting both hands crossed over your neck to catch it and scooting away from the arm the choke is coming from.

After that we went for real matches.

Increased weight

January 14

Squat 275
Calves 135
Dumbbell Lunges 130
Seated Leg Curls 130
Leg extensions 190

Martial Arts

January 10-

I went to Bucks County Kick boxing. It was next to some pizza place, the training area was the size of the boxing ring. I wanted to do MMA they had 6 people training, it didnt look like they could really fit anymore people in this small place and for $100/month I am not doing that crap.

January 11-

I went Hatfield Martial Arts. They let me practice with them in Jiu-Jitsu. I easily learned the moves because of my past wrestling experience.

Moves learned:
Arm bar
Triangle choke
and Triangle choke to arm bar
We also went over some throwing move.

January 8

Deadlift 255
T-bar 115
preacher curls 90
lat pull down 120
shrugs 180
10 pull ups then 5 more after 30 second rest.

January 4

Bench press 170
Dumbbell military press 110
Rope pull down 130
Incline press 155

found a closer MMA gym, gonna visit there Saturday!

January 3

Squat 245
Calves 130
Leg press 270
Dumbbell Lunges 120
Leg Curls 100

Tried to find the MMA gym and got lost! wtf.... Ill try today

January 2

The parking lot was full...

OMG new years resolution people at the gym... I walk in and people are waiting for the aerobic equipment, 5-6 guys on the bicep curl machine with 6 10lb plates on it taking one off every set for 6 sets(wtf is that) Balding men all over the place.

AND OF COURSE the trainers are taking up the squat racks for people so they can lift the bars.


But I do love the scared looks on peoples faces when they see someone lift some serious weight!


When will this end??!?
-------------------

Deadlift 245
DB row 65
Preacher curl 90

December 29

Bench press 170
Dumbbell military press 110
Rope pull down 130
Decline press 155
Incline press 155
rotator cuff exercises with 30lb