Stonecold’s Blog

Wow, let me start by saying that this was the best workout I’ve ever had.. EVER. Of ANY bodypart, any rep range, anything, best EVAH.

Weights:
Leg Extensions - 100×15, 110×15, 120×15 (quads were already rock hard at this point, even without flexing)
Leg Press Hell Mode - 360×15x14×13x12×11x10×9x8×7x6×5x4×3x2×1 *** See notes ***
Seated Curls - 120×15, 135×12, 150×10, 165×8, 180×8
Leg Press - 450×15, 540×12, 630×10, 720×8, 810×6, 900×3 *** See notes ***
Hack Squat - 120×10, 160×10 (both sets a2g), 250×8 (parallel)
Leg Extensions - 150×10, 160×8, 170×6, 180×6
Front Squats - 135×6 (a2g)

Cardio:
30 minutes of wobbly basketball, shooting around, running for missed shots.

The Leg Press Hell Mode - When I got the gym I calculated the total reps involved in the ‘countdown’ and realized that I’d be performing a total of 120 reps in one huge rest pause set. Because of this I opted to lower the weight to 360 and go balls out on it. I wanted to make sure I was hitting good depth on each rep and also JUST resting for 5 seconds each time. The first 15 went like cake, the second 14 were starting to burn, then the 13 and I was like.. damn… 12 and I started to wonder if I could do this.. 11 and I felt the urge to puke.. 10 and I started to grunt on each rep (I had an audience by this point).. 9 and I saw stars for a second or two.. 8 and I felt like I hit a second wind… 7 and I felt like I had the wind knocked out of me.. 6 felt like the longest 6 reps of my life.. 5 felt like I was trying to move a mountain… 4 and the people started to cheer me on.. 3 and I closed my eyes…. 2 and I threw up in my mouth… and the final one was like butter. This was just freaking awesome, I couldn’t walk for a couple minutes afterwards.. my legs were just dead. However, once the blood flow resumed I felt stronger than before…. so I went on.

Leg Press Big Plates - I hadn’t intended to go heavy on leg press following the huge set, but this guy wanted to work in. He added another plate to each side so I repped it up.. he added another and I pounded out 12 reps… another and 10 reps..then he was done.. and I was like… hmm 630 feels so light.. 720.. am I counting my plates right? 810.. hmm.. that felt heavy but I still have some left in the tank. At this point a guy says to me, jokingly, "You should add more weight to there." So I grab two more 45s and throw them on… counting it out.. 900lbs.. I rest a couple minutes and grab the ‘more weight’ guy and a gym staff member to spot me. I lug up the weight, lower the safety bars and GRIND out 3 DEEP reps.. the last one I started to stall and the spotters went to grab it.. I grunted out a NO.. they moved back.. I locked it out.. re-engaged the safety bars and lowered it down gently.. apparently even a gentle lowering of 900lbs makes a LOUD bang.

SCT

So, I’ve been somewhat neglecting my blog.. but NO mas! I’ll be blogging in here again regularly.

Here we are, entering the 3rd week of the contest and I find that based on the current transformations I have myself in a near tie for 1st place. This is based more on the mirror than the scale/photos, as I have definition showing up in person that is not yet ‘popping’ on camera, which could have a lot to do with the lack of proper lighting/posing. I’ve contacted a professional photographer who specializes in action shots for some advice on the remaining photos and will probably be setting up some sort of deal for the ‘after’ shots. I will also obviously be doing some tanning to be ‘less pasty’ and some old fashioned hair removal as well. Then again right now this is all rambling towards the future.

Let’s come back to today. My amount of free time today was fairly.. well.. nil, but I managed to get my leg lifting session. And boy oh boy, it was AMAZING. Something kicked in today when it came to the iron. I walked in and started my normal workout, and something evolved. Suddenly the ‘plan’ was ditched in my head and my goal was to PUNISH myself for not being on point lately.

Weights:
Leg Extensions - 120×15, 130×15
Leg Press - 450×15, 540×15, 630×10, 720×6, 810×5 (810 was limited ROM due to having no spotters)
Hack Squat - 170×10 (ATG), 260×8 (Parallel), 350×5 (Parallel)
Seated Leg Curls - 130×15, 150×15
Front Squats - 85×15, 95×15, 115×15, 135×12

Today was my first time ever doing DEEEEEEEEEP Front Squats. It was awesome. I love these bastards. As you can see I also dropped some reps on a few exercises…. My legs just SCREAMED for some heavier weights.. they were like TREE TRUNKS.. it was just insane. The 810 on leg press probably could have went deeper but the LAST thing I needed was to get pinned with a gym full of newbs. I left the gym wanting to move some more weight, but time was just an issue. Overall I had a good, but short, workout.

I will be making some… drastic.. changes to the plan soon, as we are nearing the end of Phase 1 of my overall transformation plan. If my competitors think they’ve seen hardcore, they better strap down and buckle in.

I’m about to go Transformers mode on these peeps!

SCT

So, today was another back day, but my first bringing teh straps into the gym. I had debated getting straps again for a while but last Saturday Complete Nutrition had their grand opening and hooked up some good quality straps for le dirt cheap.. so I relented.

The gym was uber-packed tonight, with PLENTY of newbs, as well as some transplants from other gyms. I wanted to start with deads, but the squat rack and cage were taken, so I switched the order up a bit.

Weights:
Lat Pulldown - 140×15, 150×15, 155×15
Deadlifts - 135×15, 225×15, 275×15 - Rest/Pause on 275, 9/6
Seated Row (T-Bar) - 120×15, 130×15 **see notes
Reverse Grip Lat Pulldown - 130×15, 130×15 (different machine than usual, don’t like it.)
Single DB Rows - 70×15, 75×15
Weighted Hyperextension - 100×15, 115×15
V-bar Lat Pulldowns - 100×15, 120×15 (love this new exercise)

** I switched the bar attachment on my seated rows and really focused on a complete pull and hold for each rep. A few people noticed my pull was stopping short on the v-handle rows, so I wanted to correct this. It required dropping the weight a bit but BOY did I feel it in the back.

As you can see I switched some things up. This was largely due to the sheer number of people in the weights area, which I estimate to have been at least 60. All in all an amazing workout, and as you can see, pulling some heavier weight on deads.

Cardio:
2 miles trackwalk, 32 minutes

Sauna:
10 minutes in sauna to relax

Other Notes:
I don’t think I’ve ever had such solid mind/muscle connection on back day. The 275 deads felt extremely tough but I could literally feel my back engaging all over to pull the weight cleanly. My lat pulldowns felt as if I was totally isolating the lats, which almost made them harder than normal as well. The weird thing was that I was getting a solid pump in my Rhomboids where I normally don’t get much of a pump. Not many PRs today, but since the routine wasn’t par for the course that’s ok.

SCT

So, being the ‘intelligent’ guy I am, I decided that I’d make use of a good sunday afternoon by hitting up the gym for chest day. What I didn’t realize is that my shoulders were literally still fried from a) friday’s shoulder workout and b) saturday’s deck of cards… so yeah, note to self, enjoy rest days for what they are….

Weights:
Incline DB Press: 60×15, 75×2 ( ), 65×15
Machine Bench Press: 190×15, 205×15, 210×15
Rack Pin Pushups: 15×4th pin, 10×3rd pin, 8×2nd pin, 5×1st pin, 2 x Regular Pushups
Isolateral Bench Press: 90×15, 135×15
Machine Flyes: 70×15, 85×15

Cardio:
30 minutes trackwalk

All in all this was one of the worst workouts I’ve had in a while. The pumps were insane, my chest felt invincible, and my shoulders felt like they were on fire and couldn’t move. As you can see the machine bench press hit a DOUBLE PR, which just goes to show that my shoulders were the problem (ie machine uses less deltoid compared to incline DB press). The cardio was just ‘logging the time’ since I was in such a pissy mood. I felt like I just couldn’t let the animal out of the cage today. I may end up moving shoulders back to Thursday and Bis/Tris to Friday since my Tris recover faster than shoulders. Anyone got thoughts on that?

Also, I’m not upset the workout wasn’t amazing, they can’t all be perfect. But the fact is that I still pushed the iron to my limits. And 210×15 with no rest pause on machine press was fun

I didn’t put a title in this blog post because I literally could not think of one that would really represent how AWESOME this workout was. Day 2 of Gaspari supplements for me, and I could tell there was a very definitive difference. Chalk it up to placebo, or whatever else you want, but it was there.

Weights:

Machine Military Press - 120×15, 135×15, 150×15
- As you can see, a freaking HUGE increase. Also the 150 was performed on a neutral grip, which is usually a weaker grip for me.

DB Military Press - 35s x 15, 40s x 15, 45s x 15 - PR for reps on this weight
- Just adding these in because I wanted to see how the shoulder held up to them. Because I added these, I skipped the upright rows this week.

DB Shrugs - 75s x 15, 70s x 15
- I dropped weight on these because after using a mirror I decided the 75s were getting a full ROM. I’m not about ego, I’m about effective training.

Cable Shrugs - 225×15, 250 (machine max)x15
- I actually liked these a LOT more than the barbell shrugs as I felt I was able to get a MUCH better stimulation without having to worry about grip. I will be alternating these with barbell.

DB Lateral Raises - 15s x 15, 20sx 15, 25s x 15
- Rest pause on the last set, but this was HUGE for me. I can’t believe I was doing 25s with good form, insane.

DB Front Raises - 15s x 15, 20s x 15
- Holy hell, another PR. And a quite definitive PR with NO rest pause.

Rear Delt Raises - 40×15, 55×15
- Another PR, at this point I’m just expecting to wake up from a dream.

I skipped abs and calves today, as both were literally sore to the touch. However, I made up for it with some GRUELING cardio.

Conditioning/Shoulder Burnout -
- 30 seconds speedbag (if I messed up time started over)
SUPERSET with
- 1 minute heavy bag work (mix of jabs, hooks and overhand rights)
- Rest 30 seconds
- Repeat 7 times
- Almost puked

Cardio -
- 3 games 21 with a couple of guys I just recently met at the gym.
- First game I lost, scoring only 3 (Guy A scored 21, Guy B scored 10)
- Second game I lost, scoring only 9 (Guy A scored 21, Guy B scored 12)
- Third game I won, scoring 21 (Guy A scored 3, Guy B scored 1)
- We played tips on all 3 games, which is why I got burned the first two games and OWNED the third game. In the third game I hit BOTH guys with 3 tips each, including a 180 spin/tip.
- Total time - 45 minutes

After my workout I talked with my friend Matt who is also doing the 2008 Half-Ironman in Racine in July. We are trying to set up a time to lift together. He paid me the ultimate compliment while we were talking when I mentioned I was getting certified soon. He said he would sign up to train with me, I don’t think he knows how much that simple compliment meant to me. I think I may be turning into a CW (compliment whore, haha).

I found my new job today, with the PERFECT schedule for training. 3-4 hours in the early am, 3-4 hours off, 2-3 hours in the early afternoon. It is a bit less pay, but more time with the wife and plenty of time to train, hells yeah.

SCT

So, today was going to be an interesting day from the get-go. A dietary experiment the night before knocked me WAY out of ketosis, but lesson learned. So I knew I had to get in some fasted (BCAA) cardio. So let’s begin, at the beginning.

AM Cardio (Xtend only in tummy)
30 minutes Elliptical, Dual Mountains, Machine readout 589 cals burned (haha, like that’s accurate, heart rate stayed around 155 the entire time)
15 minutes Stationary Bike, Level 13 Fat Burning, 4.39 miles (pretty relaxed ride, heart rate around 150 the entire time)

Upon leaving the gym I knew I would be back in ketosis by the next meal, I could feel the shift going on, and the re-emergence of keto breath!

I spent most of the morning applying for jobs, as I hate my current one with a passion, and got home just in time to meet the mailman. My sponsor (Gaspari) package came in the mail which means I had a plethora of new products to dose before my workout. My preworkout supplementation looked something like this:

Gaspari Plasmajet - 10 pills
Gaspari HLG - 1 pill (2 more to go today)
Gaspari SP250 - 2 scoops, Blue Rasp, 16oz water
Palo Alto Labs Incarnate - 3 pills
Millenium Sports Ragnarok - 1 scoop, 12oz water
Started sipping Xtend as I walked out the door (10 scoops during training)

I was literally using my SP250 and Rag drink to get down the pills, because otherwise I’d be taking in TOO much water preworkout. It takes a lot for me to get a lot of pills down.

I waited approx 30 minutes and then headed to the gym. On the way I started to feel REALLY focused and ready to tear something up. In fact, I felt almost ‘angry’…..

Before we go any further, I am not attributing the entire workout to the supplements, as it is just DAY 1 of the Gaspari stuff, but something clicked today… best arms workout EVER for me.

Weights:
EZ-Bar Curls - 35×15, 45×15, 55×15, 65×15
-(no rest pause)

Preacher Curls - 55×15, 70×15
-(no rest pause)

Skullcrushers - 65×15, 85×15 (rest pause)
- HOLY CRAP, 35s on each side for the skullcrushers, I felt like a god.. I know it’s cheesy, but I got quite a few looks pushing that bad boy up.

Overhead Tricep Extension - 90×15, 100×15, 115×15
- Again, a very definitive PR, I grunted on the 11th rep or so of the 115.

DB Concentration Curls - 20s x 15, 25s x 15
-(new exercise, removing rope hammer curls)

Dip Machine - 95×15, 110×15, 125×15
-(new machine, love this bad boy)

Barbell Curls - 45×15, 55×15
- (VERRRRY slow, pump was OFF the charts)

DB Skullcrushers - 20s x 15, 25s x 15
- (New exercise, felt like I could go on forever)

Of course, then we hit up abs and calves.

Calves -
Seated Calf Raise - 180×15, 180×15, 180xfailure (24)
Donkey Calf Raise - 325×10, 335×9
Standing Calf Raises - Machine Max (300) x 15

Abs -
Weighted Negative Crunches - 90×15, 90×15, 90×15

Cardio -
Despite yesterday being leg day, and having already played bball yesterday, I played some more today! I think I’m officially insane but my body seems to LOVE this. I was back into ketosis so I knew I wouldn’t have a ton of ‘drive’, but I held my own as usual.

Game 1 - 2 on 2
- Going to 11, by 1s and 2s
- I scored 5
- We won 11-9

Game 2 - 2 on 2
- Going to 11, by 1s and 2s
- I scored 3
- We lost 4-11

Again, playing with MUCH faster/younger/better players but the first game I always get underestimated and get some easier looks. The second game I earned each shot including a nice reverse layup.

Total Cardio Time: 33 minutes

All in all, an AMAZING workout and great day. I really need to get a job that is more condusive to my training schedule though.

SCT

I was going to post this in the BodySpace Transformation Contest blog, but I wanted to allow some time for Dave’s newest blog to be up top, because I think it is a blog that deserves to be read. However, I needed to post these, so here they be..

Supplements for the 2008 BodySpace Transformation Contest:

The above products were sponsored by Gaspari Nutrition.

Oh yeah, the next 12 weeks are going to ROCK.

SCT

So, after taking my Week 2 pictures I was in pretty good sorts for heading to the gym. I felt as if there was some definite improvement especially in the side relaxed and rear relaxed shots! I took in my meal after the pictures, waited a bit before taking my supps, and then headed to the gym (stopping to drop the wife off at work on the way).

When I got to the gym I noticed it was nowhere near as packed as yesterday, which is a good thing because I might have literally killed someone today if it were packed. I headed over to the freeweights and got my wheels on.

Weights:
Leg Extensions - 110×15, 120×15
Barbell Squats - 135×15, 145×15
** The barbell squat weight will go up every week corresponding with the amount of weight lost, rounded up to the nearest 5lbs**
Leg Press - 360×15, 450×15, 540×15, 630×15, 650×15
Seated Leg Curls - 130×15, 135×15
Hack Squat - 160×15, 180×15
Dumbbell Step-ups - 20×15
Hip Abductor - 70×15, 100×15 (New exercise)
Hip Adductor - 70×15, 100×15 (New exercise)

– I’m removing the DB Step-Ups and adding in the two Hip workouts to my leg day. I may also throw in lunges instead, but my patellar tendon is NOT liking these step-ups –

Calves:
Seated Calf Raises - 135×25, 150×25, 165×25, 185xFailure (approx 19)

Abs:
Weighted Crunches - 65×25
Weighted Crunch Negatives - 100×15, 100×15 (use handles for positive motion, slow controll negative all on abs)
Ab Machine From Hell - 25×15

Of course, then the plan was some gentle cardio, but my soul YEARNED for basketball. I was LIMPING like a cripple and my soul wanted basketball? I must be insane. I threw some extra Xtend in my cup and chugged down about 3 scoops worth. I walked a lap or two to get feeling back in my legs, and then got a ball. The plan at that point was to just do some light shooting and jogging for the misses. However, out of the 13+ people on the court I was asked to play some 2 on 2. One of the guys had played with me before and knew of my EPIC screen/pick skills. We shot for teams, and my team was very…lobsided. The best two against the worst two so to speak.

Game 1 - Going to 15, win by 2
We lost… 19 to 17
I scored: 7 points

Game 2 - Going to 15, win by 2
We lost… 27 to 25
I scored: 17 points

Highlights: My guy was faster than me to begin with, so I didn’t bother chasing him. I forced him to come inside where I could use my size to block him out pretty easy, he usually passed to his teammate who thought he was a white Michael Jordan.

In game 2 I went for a steal at the same time the other guy was starting to drive for the hoop. The result.. we knocked skulls (head to head) so hard that it knocked him to the floor and out for a moment and made me a bit wobbly. Luckily I have a thick skull and can take a hit (or headbutt).. and even more luckily he didn’t shoot well after that. I hope he didn’t get a concussion.

I stretched and then headed over to the new nutrition store in town, Complete Nutrition, to talk with them for a bit. They know about me being in the contest for BB.com and wanted me to come hang out at their grand opening on Saturday, I really hope I can make it.

With that, I need food and rest.

SCT

Today, I rang in the New Year at the gym. Before I start on my weights and thoughts about the workout, I must start my rant. This is a rant that will probably happen yearly.

Dear Gym Newbies,
I do not mind that you are now infesting my gym like rodents, but please follow the simple rules listed below and I will not have to smite you down.

Rule #1 - Do NOT park in the handicap spots unless you are handicapped. Our gym has a LOT of older and handicapped people who need those spots. Park in the street if you have to. If I catch you parking there I will call your ass out in the middle of the parking lot for this.

Rule #2 - Do NOT leave your towels all over the locker room floor. NOBODY wants to pick up after your stanky ass.

Rule #3 - Please do not walk up to me BUTT ASS NAKED and start talking about my t-shirt, yes I know it is cool but I really don’t want your wang that close to me. EXCEPTION - If you are female and want to walk up to me naked (so long as you are within the appropriate age range) feel free, we can talk about whatever you’d like.

Rule #4 - After you are finished using freeweights please return the plates to the plate tree. I know you are proud of yourself but I don’t care how much you lift. Also, if I trip on a dumbbell you left on the floor there will be hell to pay.

Rule #5 - Please do not use the squat rack as a place to stretch, there is a stretching room for that. I don’t even care if you curl in the squat rack, but stretching? COMEONWTFBBQ?!

Rule #6 - If I stand up from a machine after a set that is not an invitation to steal said machine, I think it is pretty obvious that I’m still using it when my towel and Xtend are still there. The proper thing to do is ask, "Can I work in with you?" or "How many sets do you have left?"

Rule #7 - When there is a sign on the cardio equipment that says ‘Please sign up to use this machine’, please follow said directions. If you ‘forget’ to do so, please do not get angry with the person who did sign up for said machine.

Rule #8 - Standing in front of the doors into the main gym with five other people is not an acceptable gathering place. Please see the tv area, lobby area, in-gym restaurant, or the parking lot for better examples.

Rule #9 - I don’t care if you are watching me bench/squat/deadlift, but please don’t ask me questions during said exercise.

Rule #10 - Asking me if I’m on steriods, while undeservingly flattering, is not appropriate.

All of these rules were violated in a SINGLE workout session which lasted barely an hour.. this is going to be a long month or two.

And now, Onto the Workout!..

Weights: — Personal Records are in red —
Deadlift - 225×15, 235×15
Lat Pulldown - 140×15, 150×15
Seated Rows - 140×15, 150×15
Single DB Rows - 60s x 15, 75s x 15
Wide Grip Lat Pulldowns - 130×15, 140×15
Bodyweight Hangs - 3 sets of 20 seconds (chinup grip shoulder width, chinup grip wide, pullup grip shoulderwide)
Assisted Pullups - 1 set of 12 (will decrease assistance weekly)
Hyperextensions - 80×15, 90×15

Abs:
Weighted Crunches: 60×15, 70×15 (still not sure what the perfect weight is here, too heavy and I feel it in the lower back no matter how much I grip it against the pad)
Hanging Leg Raises: BWx15

Calves:
Seated Calf Raises: 135×25, 135×25, 135×25 (narrow, wide, toes pointed outward)
Donkey Calf Raises: 310×10 (machine max) 325×9 (max + 15lbs)

Cardio:
AM BCAA-Fasted - 30 minutes Elliptical, Varying Inclines, Resistance 10
Post-workout: 15 minutes walking on track (due to time constraints since on lunch at work), Kept 4.2mph pace.

I’m getting stronger (pr on every major exercise), smaller (down over 7lbs in a week since the start of the contest), and apparently the way I lift in the gym is drawing some attention from the newbies. I cannot believe someone asked me if I was on ‘the stuff’ today. I’m not sure if it was the shirt I was wearing (the one I won from Beast Sports) or the fact that I tore the shit outta my 235 deadlifts. I think I will be able to continue to go up on this for a while once my grip gets better. I might be getting hooks because right now grip seems to be the limiting factor.

SCT