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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 20 2007 11:17:58
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DEAD_WEIGHT
Posts: 7512
Joined: Jun. 18 2006
From: Surrey
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Very nice work mate 
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 20 2007 18:22:26
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AUTIGER
Posts: 1200
Joined: Mar. 13 2003
From: Auburn USA
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just took a ook at your progress and it looks great. Keep the motivation up.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 21 2007 4:30:01
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Slyblackdragon
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From: USA
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Thanks guys! Today was a cheat and rest day. Ate a good bit and watched Surfs Up...funny movie, I love animated films. Will be going on my vacation this Sunday through Thursday. Still don't have the "beach body" I was after but still very proud of my progress. Will probably do bench tomorrow. If I don't get my 5rm tomorrow I think I will change my lifting a bit.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 21 2007 21:59:48
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Slyblackdragon
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Extra calories seemed to help some, but not enough. Time for some exercises to change. Next time, after my vacation, will switch heavy dips in for bench.
Bench- 115, 135, 155, 185 lbs x5, 210 lbs x2 (change for heavy dips)
Standing Military Press- 100 lbs x 10,10,6 (stay)
Lateral Raises- 2x12 @ 10 lbs (stay)
Skullcrushers- 3x10 @ 55 lbs (+5)
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 21 2007 23:28:46
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Rhez
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Awsome progress mate, just read your entire journal, some of them workouts(most actually) are very brutal, well done.
quote:
ORIGINAL: Slyblackdragon
Still don't have the "beach body"
Carry on the way you are going, and it will soon be yours.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 22 2007 4:41:22
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Slyblackdragon
Posts: 3936
Joined: Jul. 12 2003
From: USA
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Yeah, they can be quite brutal. Hope the slight increase in calories will help me to be stronger and get better workouts. Tomorrow is Crossfit again, GPP HOORAY!
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 22 2007 23:54:51
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Slyblackdragon
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From: USA
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O.K., decided to take today off as well. I leave for my vacation Sunday and come back on Thursday, so that will be my week off. Will start back with diet/training next Friday.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jun. 30 2007 23:55:54
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Slyblackdragon
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From: USA
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O.K. fellas. Back from vacation, I know you missed me dearly. I really needed that vacation, I feel rested and revived after my week off. I had the time of my life in Panama City Beach Florida. We raced wave runners, swam with wild dolphins, went snorkeling off of Shell Island, had hermit crab races, went to the zoo and saw a Tiger show, made friends with a monkey, went body surfing, ate TONS of seafood, sunbathed, and pretty much enjoyed life for five days. I found out that when you are excited to wake up, you need very little sleep. After a day of fighting ocean currents snorkeling and trying to keep up with the dolphins, I only slept an average of 5 hours a night and was more rested than I have ever been. I am extremely happy that I took this week for myself.
Now, back to business. New goals, tweaked diet, new workout program. For the next 3 months, at least, I will be following a modified Westside for Skinny Bastards program. This routine is designed around athletes and allows for metabolic conditioning and gpp days to be mixed in. Will be similar to this split as time allows:
MONDAY (A.M.) – MAX-EFFORT Upper Body lift
MONDAY (P.M.) – Sprint work, conditioning, GPP or skill training
TUESDAY – OFF or Restoration techniques
WEDNESDAY - Sprint work, conditioning, GPP or skill training
THURSDAY – REPETITION Upper Body lift
FRIDAY - Sprint work, conditioning, GPP or skill training
SATURDAY – Lower Body lift
SUNDAY – OFF or Restoration techniques
Goal is to reach ~185 lbs while remaining under 15% bodyfat. Also would like to see at 275 lb bench, 350 lb squat, and 405 lb deadlift for 1rm.
Yesterday's workout was:
ME Upper
Weighted Dips- worked up to 45 lbs x5 (+5 lbs)
Incline DB Bench- 4x10 @ 55 lbs (+5 lbs)
BO Rows- 4x15 @ 95 lbs (stay, work on form)
BO Rear Delt Flye- 4x15 @ 10 lbs (stay, work on form)
Today will be some form of gpp with my brother.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 1 2007 13:22:49
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DGee
Posts: 341
Joined: Mar. 7 2003
From: United Kingdom
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sounds like a great holiday!
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 1 2007 21:40:23
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Slyblackdragon
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From: USA
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Oh, it was...and how!
ME Lower Body Today
***disclaimer, I am officially weak as hell***
Box Squats- up to 185 lbs x5 (+5 lbs)
DB Bulgarian Split Squats- 3x10 @ 45 lbs (stay, practice form and balance)
Good Mornings- 4x15 @ 95 lbs (+5 lbs)
Thick Bar Static holds with 158 lbs
Note- I really think this type of training is going to fit in well with crossfit, am looking forward to see how I progress.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 3 2007 23:25:26
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Slyblackdragon
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Repetition Upper Body Day
Bench- 135 lbs x 18, 11, 9
Skull Crushers- 4x10 @ 60 lbs (+5 lbs)
Side Raises- 3x15 @ 15 lbs ea. (+5 lbs)
DB Preacher Curls- 3x10 @ 25 lbs (+5 lbs)
Abdominal Training Circuit
Knee Raises, Swiss Ball Crunches, Russian Twists w/ 25 lbs 2x20 (+5 reps ea.)
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 9 2007 20:50:20
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Slyblackdragon
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From: USA
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Been a rough week. My plans for gyno surgery may have just been destroyed. I think I blew the engine in my Honda the other day, and it is an old car and not really worth fixing. So I guess I am about to get stuck under a car payment. 
Nonetheless, here is today's liftage
Dips- bw, 25 lbs, 45 lbs, 65 lbs x5 (+5 lbs)
Incline DB Bench- 4x10 @ 60 lbs (+5 lbs)
BO Rows- 4x15 @ 95 lbs (used a bit less body motion this time)
BO Rear Delt Flye- 10 lbs x15,15,10,10
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 11 2007 23:59:27
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Slyblackdragon
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Box Squats- 45 lbs, 95 lbs, 135 lbs, 205 lbs (feeling frisky, +5 lbs)
DB Bulgarian Squats- 3x10 @ 45 lbs ea. (hard as a bitch, stay!)
Good Mornings- 4x15 @ 100 lbs (+5)
One more week on these lifts then time for a swaparoo!
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 12 2007 0:12:54
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Powerlifter88
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quote:
ORIGINAL: Slyblackdragon
Been a rough week. My plans for gyno surgery may have just been destroyed. I think I blew the engine in my Honda the other day, and it is an old car and not really worth fixing. So I guess I am about to get stuck under a car payment.
Nonetheless, here is today's liftage
Dips- bw, 25 lbs, 45 lbs, 65 lbs x5 (+5 lbs)
Incline DB Bench- 4x10 @ 60 lbs (+5 lbs)
BO Rows- 4x15 @ 95 lbs (used a bit less body motion this time)
BO Rear Delt Flye- 10 lbs x15,15,10,10
My cars currently off road too, only fixing it so that I can sell it and help to finance a newer one!!
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Military press-65kg
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 12 2007 4:40:11
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Slyblackdragon
Posts: 3936
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From: USA
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not worth fixing mine at all, engine is likely blown. Looking at getting a 2000 Civic Si in electron blue
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 12 2007 13:36:51
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Powerlifter88
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Damn you and your cheap fuel and low insurance 
My next car will most likely look something like this;
2000 Corsa
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 12 2007 18:46:34
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Slyblackdragon
Posts: 3936
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From: USA
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looks like a jelly bean still pretty spiffy though
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 12 2007 19:17:24
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Powerlifter88
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Military press-65kg
Tee Total 2008 Member #2
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 13 2007 20:34:56
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Slyblackdragon
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From: USA
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Bit of a rushed session today, nearly no rest between sets.
Bench- 135 lbs x15,10,10
Skull Crushers- 4x10 @ 65 lbs (+5 lbs)
Side Raises- 3x15 @ 15 lbs (stay)
DB Preacher Curls- 35 lbs Right side: 10, 9, 6 Left side: 10, 10, 6
Pullps- 4,3,2 (i still suck ass at these)
all in all feeling very good so far. bodyfat is still in check, strength is going up, weight is going up slowly
Much less strict on my diet, mostly eyeball everything. Calories between 2800-3100 approx.
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RE: Self Destruction (added pics of my lard butt) COMME... - Jul. 16 2007 22:18:18
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Slyblackdragon
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From: USA
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GOOD NEWS! My car is not dead! So, the money I had saved up will still be able to go toward my gyno surgery, KICK ASS!
Todays Liftage:
Dips- BW, 25 lbs, 35 lbs, 45 lbs x5, 70 lbs x2
DB Incline Press- 70 lbs 10,10,6
BO BB Rows- 4x10 @ 115 lbs
Rear Delt Flye- 2x15 @ 10 lbs
Note- Felt great, but was still a bit sore from repetition day a few days ago. Had a really really hard time getting the dumbbells into place for incline press. Anyone have any tips on this? Also, now that I have been on this routine for 3 weeks, next week will swap up some of my lifts. Will likely try to add in crossfit metcon 2 ish days a week.
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