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vsvs
03-21-2009, 09:10 PM
- started training ...sept '08 w/ 5 lifts (?/?/?)
- started SPBR ...jan '0'=9 (225/195/405)
- finished SPBR ...mar '09 (275/215/455)
- started 5-3-1 ... mar 24th
- one cycle 5/3/1 done apr 24th (295/225/485)
- 1st month with IA done june 12th (350/235/515)
- finish with IA routine aug 24th (405/245/535)
- month of sickness sept '09
- cut, training with wesley oct 14th (???/245/535)
- leg injury oct '09
- weight down 20lbs - jan '10 (???/???/???)
- new routine from wesley - feb '10 (365x3 box/205x3/475x3) OHP 135x3
- new routine 1st cycle done - end of apr '10 (385x3 box/230x3/505x2) OHP 170x3

padge
03-22-2009, 06:50 PM
Strong deadlift, you don't look like you're carrying 20-25% fat though! Good luck with the 5/3/1 it's a sweet routine.

P.S. Canadian gyms do not suck! :P

vsvs
03-22-2009, 07:23 PM
Thanks for the encouragement; I hope I make as much progress as you did while cutting too
And my fat neck there shows some of it lol.

vsvs
03-23-2009, 06:16 PM
1X

diet
perfect.
water: ~7L
protein: ~300g
cals: ~2500
http://i42.tinypic.com/29dfn7a.png
typical beef meal , cauliflower for veggies w/ some rice in the morning
2nd meal top sirloin lean + cauliflower
http://i42.tinypic.com/mt5cuc.png
3rd meal chicken + small can of tuna + mayo + honey mustard
going to have my last MRP shake then go sleep

training
couldnt fall asleep last night, no fucking way im starting the routine like this. squat day (1st day) will be tomorrow.

Billsterl
03-23-2009, 10:24 PM
yeah boy, fellow asian, it seem there isnt many of us here on this board lol

and wtf lol no way u're 20% bf let alone 25%

and ur fitday is misleading :|

vsvs
03-24-2009, 06:26 PM
1A

Squat
warmup
5x190
5x205
6x215 (+1) - http://www.youtube.com/watch?v=K3CmOVVc-Xk

Squat
5x10x130

Wide stance squat
5x10x65

2miles on a fake bike LISS

diet
sleep - 10hrs
everything else is good too

notes
- 15 sets of squats in total. fucking owned my ass on this. by the 10th set i was out of breath, dyin and shit. then went for 5 more sets ....not doing that again next squat day.

- the vid is mainly 2 minutes of my crotch...but cant have any other angle due to all the curlmonkeys walkin around and dropping 50 lb barbells...

ThatArmyKid
03-24-2009, 06:35 PM
Nice looking workout

vsvs
03-26-2009, 04:44 PM
thx TAK

1B

Bench
5x145
5x155
9x165 (+4)

CGBP
5x10 - 95

DB flat bench
3x10 - 100

just sort of winged the accessories. too easy

vsvs
03-28-2009, 12:27 AM
diet
11L WATER
hyoooge cheatin today
had an XL pho ~800 cal
then cereal ~700 cal
then sushi ~1100 cal
about 1200 over my mtn

real pumped for DL day tmr
and i got some serious cardio to do.

Samsuperjew
03-28-2009, 12:37 AM
lol, your workout tomorrow is goin to be insane, they always are after cheat days

vsvs
03-28-2009, 12:40 AM
rofl thx i hope so, deadlifts are my fave :D

vsvs
03-28-2009, 04:14 PM
1C

Deadlift
5x305
5x325
6x345 (+1) - http://www.youtube.com/watch?v=wPpbAQO5yqE

Deadlift
5x8 - 205

Weighted abs
1x12 - 15
1x8 - 15

LISS on bike 20 minutes @ 70-80% max HR

- abs were already sore as hell so didnt bother to do much after deads.
- my deadlift form looks COMPLETELY wrong...maybe i should start lower and learn to use legs

vsvs
03-30-2009, 06:34 PM
1D

Military press
5x100
5x110
9x115 (+4)

DB seat press
5x10 - 70

Chins
10, 5, 4, 4, 3 reps

diet
~6L water
~380g protein
~3000 cal
6 hours sleep
http://i40.tinypic.com/8yicch.png

notes
changed to M-W-F again

LudiWithKnives
03-31-2009, 01:00 AM
nice jar of kimchi (Y)

Billsterl
03-31-2009, 05:21 PM
strong deadlifts man, what gym do u workout at?

vsvs
03-31-2009, 10:28 PM
markham ymca/north york ymca

damn i am pissed off, dont seem to be leaning out yet...starting tmr going to cut more cals and up the cardio

LudiWithKnives
04-01-2009, 10:18 AM
its cuz everytime we eat together i make you cheat LOL...

vsvs
04-01-2009, 05:02 PM
2A

Squat
3x205
3x215
4x230 (+1)

Squat
5x10 - 135 (+5 lbs)
taped the last set cuz i knew itd be pretty funny dying from 1 plate squats
here it is. http://www.youtube.com/watch?v=63jXEdrukbY

Box Squat
5x10 - ~95
i love commercial gyms and how i look like the retarded one when theres 30 ppl behind me doing chest/bi/tris 5 days a week.

diet
steak beef chicken mrp mrp mrp 8L water 3+5 hour sleep

apfroggy0408
04-01-2009, 08:26 PM
Awesome deadlifts!

vsvs
04-02-2009, 04:10 PM
2X
most accurate one i can make http://www.fitday.com/fitness/FoodLog.html?_a_Date=1238630400.
following this should be easier now with 20lbs of protein eyeing me down in the kitchen.

http://i42.tinypic.com/2hicit5.png

http://i39.tinypic.com/2e51shy.png

cardio
moving shitload of furnitUre in the morning

notes
got my TP order, 5x green tea, 1x fish oil 1000, beta alanine which ill start using tmr, and the actual MRP and casein. since i went off creatine i lost no strenght and no size...wasnt even doing anything lol. hoping BA goes better

Samsuperjew
04-02-2009, 06:57 PM
those meals look awesome, i think imma go eat

Billsterl
04-02-2009, 07:13 PM
markham ymca/north york ymca

damn i am pissed off, dont seem to be leaning out yet...starting tmr going to cut more cals and up the cardio

lol sick, i workout at the northyork ymca during summer and winter holidays, maybe we can workout sometime later on


and i must say this is one of most exciting logs, videos and picture!?:roll:

vsvs
04-02-2009, 10:19 PM
sure np we can arrange it

just tryin to keep it interesting aha

vsvs
04-03-2009, 06:46 PM
2B

Bench
3x155
3x165
9x175 (+6) [+10lb]

Bench
5x10 - 95

DB hammer bench
5x10 - 50

+ 2 miles 80% HR on s.bike. hate this. i need sled.
didnt feel anything with beta alanine 4g

Samsuperjew
04-03-2009, 07:06 PM
if you get a sled, get if from strength and power, his sleds are solid as hell from what i've seen/heard

i cant wait till the summer, i'mma try to save up to get one

vsvs
04-05-2009, 11:32 PM
sleds are expensive.

diet
yesterday: Wendy's, oatmeal cookies, regular stuff ~3000 cal ~240g protein
today: noodles, sushi buffet, regular stuff ~3500 cal ~220g protein, MASSIVE carbs

tomorrow = deadlift. trying not to get hopes up but it better goddamn skyrocket

vsvs
04-06-2009, 09:44 PM
2C

Deads
3x325
3x345
6x365 (+3) [+20lb]

Deads
5x8 - 205

http://www.youtube.com/watch?v=m5T99yzcDJg

notes
complete reset, dropped weights
rep PR.

Hayabusa3
04-06-2009, 10:36 PM
Newb here - not allowed to advise....but is your form off on the deadlift? Your hips are rising way before the weight moves and I always thought that was a sure way to hurt yourself....any verified guys comment?

vsvs
04-07-2009, 09:32 PM
Yes my form is off, i had the idea that you werent supposed to use quad power to drive off the ground for some reason, but ill correct myself after reading the actual 5/3/1 book today. the notes for DL form were helpful. also my warmup has been shit, usually like 1 or 2 sets with 50-80lb jumps. this is going to change to a proper extensive warmup. Anyways, the next video of deadlift I put up will have proper form.

notes
got sick yesterday and today with a cold
cheat: replaced last 2 meals with fried chicken ~70g less protein, ~500 more calories than regular day

ktm_Wrench
04-07-2009, 09:54 PM
Get somebody to look at that deadlift video. Post it in the video section. I don't want to see you get hurt. Other than that, strong workouts and I love your meals. :)

Edit---Saw that you are addressing form issues.

vsvs
04-08-2009, 06:51 PM
2D

Military Press
3x110
3x115
9x120 (+6) [+5lb]

Military Press
5x10 - 70

Chins
12, 7, 5, 4, 4 [+6 reps]

Cardio
20 minutes uphill walking

vsvs
04-10-2009, 07:31 PM
3A - need to cut back next time

Squat
5x95
5x105
3x135

5x190
3x215
3x245 (+2) <-- was supposed to be 240 only lol

Squat
5x10 - 135

Box Squat
95x10
95x10
75x10
75x10
75x10

notes
http://i39.tinypic.com/68r5oj.png
- been eating this for 3 weeks day and night and still not sick of it O_o
- 13 sets of squats is fucking EXHAUSTING. next cycle gonna stik with assistances from 531. hahahaaa.. im gonna look like a douchebag doing leg curls :)

Samsuperjew
04-10-2009, 07:34 PM
wow, that food looks delicious, nice waterbottle, and squat pr :p

ktm_Wrench
04-10-2009, 07:38 PM
What is that food vsvs?

vsvs
04-10-2009, 07:41 PM
^Steak, onions, cauliflowers + hot sauce with rice

Thx SSJ u reminded me to put up the 10L jug i drank yesterday
http://i40.tinypic.com/206c7dc.png bahaha...

Weilder
04-10-2009, 07:42 PM
Fried steak, cauliflower, ketchup, white rice under the beef too. I think

LudiWithKnives
04-10-2009, 11:58 PM
do GHR instead of leg curls : D!

apfroggy0408
04-11-2009, 12:56 AM
Good progress here man!

vsvs
04-11-2009, 09:33 PM
thanks apfroggy

3X
~2400 cals ~270g protein
http://i40.tinypic.com/33dw7c1.png
- replaced last meal w/ sushi buffet. had a lot of chicken teriyaki
- replacing assistances to follow 531 better.. squat = GHR or SLDL if i cant find one, deads = weighted abs, bench = kroc rows, military = still chins
- extremely aggressive lately. spilled boiling hot soup on a guy at buffet today then cussed him down and shoved his food on the floor. should know better than to piss someone off who hasnt jerked off for a week :D

Hayabusa3
04-11-2009, 09:51 PM
who hasnt jerked off for a week :D

Man - I've been warned about giving advice but DUDE! MAKE A BOOTY CALL or SOMETHIN!

ThomasH
04-11-2009, 10:33 PM
Damn bro those deads look painful...
your food looks amazing though lol

vsvs
04-12-2009, 10:29 PM
cheat meal
http://i40.tinypic.com/24erlnr.png
philly cheese steak sammich + broccoli cheddar soup
~1200 cals
total ~2900 cals today ~250g protein

vsvs
04-12-2009, 10:41 PM
notes
- havent really lost any weight so far..probly stayed the same since i started the log.
- guess the plan is to increase LBM to decrease bf% or i might get a sled once weather stops being fucked up
- trying kroc rows tomorrow; going for 5 sets of 20 reps

vsvs
04-13-2009, 05:45 PM
3B

Bench
5x145
3x165
6x185 (+5)

Kroc Rows
3x20 - 40lb each hand

Bench
5x10 - 95lb

Uphill Walking 10 minutes

Weilder
04-13-2009, 06:09 PM
Strong bench man!

That sandwich looks great :tounge2:

vsvs
04-13-2009, 08:08 PM
Lol thanks, although I think both my squat and bench have stalled for a while and it's time to switch the exercise in the next cycle.

vsvs
04-14-2009, 09:51 PM
Cheated for dinner, still maintenance calories and ~300g protein
Note to self, need to do more cardio and foam roll

Felt beta alanine for the first time, shit hit me like a fucking brick wall lined with pine needles. Hope deadlift is strong as hell tmr.

vsvs
04-15-2009, 06:31 PM
3C

Deads
5x315
3x345
5x385 (+4) http://www.youtube.com/watch?v=eiTu1fiT1k4

Deads
5x8 - 205

notes
this is as straight as my back goes, belt might have been in the way but it felt straight. :/

Samsuperjew
04-15-2009, 07:15 PM
nice deads man, i'm confused why you have 2 groups of them though :/ lol

vsvs
04-15-2009, 07:17 PM
thx but im not sure if im doing it right still. i group it like that because the 5/3/1 format is base lift/base lift @ 50%/assistance :P

Samsuperjew
04-15-2009, 07:28 PM
i dont know anything about 5/3/1... so i'm pretty much useless on this one

Billsterl
04-15-2009, 10:23 PM
3C

Deads
5x315
3x345
5x385 (+4) http://www.youtube.com/watch?v=eiTu1fiT1k4

Deads
5x8 - 205

notes
this is as straight as my back goes, belt might have been in the way but it felt straight. :/

looooolll bayview and sheppard

sick lol

what time was this? the y is pretty empty,

i did have the whole school gym to myself though hehe

ThomasH
04-16-2009, 05:19 PM
Nice job.. to bad your not out in the west end.. I would love to have a training partner who doesn't just want to bench and do curls.

vsvs
04-16-2009, 10:50 PM
^ oh, ur in TO? where at?

diet
http://i40.tinypic.com/f0q7hk.jpg
satay beef pho ~800 cal?
total today ~2300 cals ~240g protein

vsvs
04-17-2009, 08:25 PM
3D

Military
5x100
3x115
8x130 PR - http://www.youtube.com/watch?v=Ii3CJiwtWCI

Chins
13 5 5 7 7 = 37 total (5 rep PR)

Military
5x10 - 70

Cardio
20 minutes uphill walking 70-90% HR

notes
130x8 fuck yeah

Samsuperjew
04-17-2009, 08:27 PM
lolz, strong military press, gj man

oh, and nice progression you have going on chinups

vsvs
04-18-2009, 07:24 PM
thanks. hoping to set some PRs next week for 1rm test/deloading.

4X


thoughts:
next cycle =
Box Squat (below parallel, very low weight & fix form to perfection, hip strength for assistance ; GHR)
Close Grip Bench Press (slightly narrower than shoulder width)
Deadlift (not sure yet, need to stretch/loosen lower back; get form perfect)
Military Press.

diet
http://i42.tinypic.com/v7v0oi.png http://i41.tinypic.com/2r6i6ja.png
tomyumgoong pho & curry chicken rice. 2 dinners.

ThomasH
04-18-2009, 11:50 PM
^ oh, ur in TO? where at?

diet
http://i40.tinypic.com/f0q7hk.jpg
satay beef pho ~800 cal?
total today ~2300 cals ~240g protein

Etobicoke

vsvs
04-20-2009, 06:52 PM
4A - Deload

Squat http://www.youtube.com/watch?v=30auOYyitPE
4x115
4x115
3x170
2x215
1x230
1x245
1x255
1x275
1x285 PR
1x295 PR
1x-315

Light Lying Leg Curls.

Notes
- Poliquins warmup worked well, by the 6th set it felt light. The projected 100% was 285
- 20lb PR in a month :D

vsvs
04-22-2009, 07:05 PM
4B - Deload

Bench
115x4 oops
115x4 oops
140x2
175x2
190
200
210
225 = 10LB PR
-235

Kroc Rows
30 reps ea

Samsuperjew
04-22-2009, 07:09 PM
what do you mean "oops" on 115x4?

vsvs
04-22-2009, 07:11 PM
Was supposed to be 95lbs (40%). I'm using Poliquins warmup method.

Weilder
04-22-2009, 07:12 PM
Nice job man! So you didnt get 235 did you?

vsvs
04-22-2009, 07:16 PM
No, was very weak at bottom lol. But ill be happy as long as i beat Sam's deadlift 1RM this friday hahaha

Billsterl
04-22-2009, 07:19 PM
wow 20 lb pr in squat, and 10 lb pr on bench


can't wait for friday's deadlift, and are u gonna max on military press?

vsvs
04-22-2009, 08:02 PM
yeah im excited for it rofl imma do press after deadlift i think

lol
- guy w/ chicken legs doing ~300lb 1/8 ROM squat with a 5 ft spotter. looked like he was bouncing up and down about 3 inches
- big fat guy deadlifting 225lb with a back completely caved in & bouncing off floor

Billsterl
04-22-2009, 08:06 PM
yeah im excited for it rofl imma do press after deadlift i think

lol
- guy w/ chicken legs doing ~300lb 1/8 ROM squat with a 5 ft spotter. looked like he was bouncing up and down about 3 inches
- big fat guy deadlifting 225lb with a back completely caved in & bouncing off floor

do military press beofre deadlifts, military press isnt as hard on the cns as deadlifts, but i guess deadlifts is more important to u than overhead press though

vsvs
04-22-2009, 09:10 PM
Lol I got 465 mid air last time but felt back caving in..this time I want to make a big jump so wont risk that aha. for now im gonna OD on fish oil/multis/sleep. oh and today found a foam roller i want to order. will take about 2 weeks to get here though.

ThomasH
04-22-2009, 09:51 PM
Do you have a link to the foam roller?
Nice job hitting PRs!

vsvs
04-23-2009, 12:37 AM
@thom i got 2 for 35$ gonna split one with a friend. theyre 6x36 inches and extremely dense and do not compress at all.

@bill naw, im jus gonna do DL first , if i dont get 500, ill do the press 1rm. if i do id probly be heading down to popeyes right after and buying everything on the menu. LOL

ThomasH
04-23-2009, 03:47 PM
Damn thats a pretty good deal
where did u buy them?

vsvs
04-24-2009, 07:08 PM
^random ebayer

4C - Deload

Deadlift
195x4
195x4
295x3
365x2
390
415
435
460
485 PR http://www.youtube.com/watch?v=yXI_GXpCu4Q
-500

Military Press
165 PR

30 lb PR on the deads
unfortunately the dickweed employees didnt let me film after that lol but its all good

kingkong
04-24-2009, 07:16 PM
yeah boy, fellow asian, it seem there isnt many of us here on this board lol


im 50% :) my dad is malaysian, mum is aussie.

huge deadlift mate!! very strong
how old are you?

vsvs
04-24-2009, 07:22 PM
thanks im 17
update:

training
finished SPBR march 9th - 275/215/455
finished one cycle 5/3/1 today - 295/225/485
7th month training

still wondering what i should do about my deadlift being weak off the ground though.
for squats i think i will be changing it to box -1 parallel and keeping hte weight around same as this 1st cycle
bench -> incline press
military still military press

ThomasH
04-24-2009, 07:25 PM
Damn bro nice DL.. I find that there are a higher percent of asian guys on here then on bb.com when i used to go on it.(I'm half asain,too)

Samsuperjew
04-24-2009, 09:45 PM
damn, nice avi you got der

vsvs
04-24-2009, 09:53 PM
Thanks guys lol
i just remembered i hit 1000lb total today
WOOT

à

Samsuperjew
04-24-2009, 09:55 PM
Gjdm!!!

1000 club ftw

if only the club threw you a party upon entry :(

Billsterl
04-24-2009, 10:09 PM
wow almost 5 plates!

vsvs
04-25-2009, 11:37 AM
I got 500 to my shins but felt a tweak in my lumbar spine. Keep thinking I couldve got it if I remembered to stretch after warmup. Just for the record lol. And thanks again for hte support guys
http://www.youtube.com/watch?v=vEngGV5KlrY

ThomasH
04-25-2009, 12:31 PM
Gratz on getting into the 1k club! You dont wear a belt when maxing out?

vsvs
04-27-2009, 02:18 AM
Cycle 2

Squat day
- Wide Box Squat (-1 in) 230lb
- 50%
- SLDL 50-60% max

Bench Day
- Incline press 175lb
- 50%
- Kroc Rows/Dips

Deadlift & Military Day
- Deficit Deadlifts 3in 370lb
- 50%
- Weighted Abs 5 drop sets

- Closer Grip Military Press 140
- 50%
- Chins 5 drop sets

vsvs
04-27-2009, 07:08 PM
5A

Wide Box Squat P-1
5x150
5x175
13x195 forgot to record

5x10 - 115

Stiff leg deads
5x10 - 175

- so brutal since my conditioning is shit

Billsterl
04-27-2009, 07:16 PM
I got 500 to my shins but felt a tweak in my lumbar spine. Keep thinking I couldve got it if I remembered to stretch after warmup. Just for the record lol. And thanks again for hte support guys
http://www.youtube.com/watch?v=vEngGV5KlrY

which gym is that?

vsvs
04-27-2009, 07:28 PM
markham ymca

diet for last couple days. cheat cheat cheat PWO
http://i39.tinypic.com/73lcn7.png

Weilder
04-27-2009, 07:41 PM
^^ mmmmmmmmmmm :tounge2::tounge2::tounge2: :D

Samsuperjew
04-27-2009, 08:56 PM
pasta ftmfw


i have some food porn on my phone... i gotta upload that shit


(warning, 18+!)

vsvs
04-29-2009, 08:39 PM
5B

Dips drop sets
20
10
7
6
7
total = 50 reps

Incline Press
5x115
5x130
5x150 (+0)

10x75
10x75
10x75
10x65
10x65

Very weak today, but then again I'm sick, and shouldn't have started with dips--got impatient waiting for the incline press.
Also I need someone to explain to me why people are doing dumbbell rows in the squat rack...

vsvs
05-01-2009, 07:21 PM
5C

Platform Deads (off 2 45's)
3x250 oops
5x280
7x315 (+2)

4x10 - 185, too tired to do last set

Weighted abs drop sets
20x10
20x6
never trained my abs before, these hurt lol

This cycle isn't going so good I think lol, since I just guessed the starting weights
Anyway, signed up with IA today :D

Samsuperjew
05-01-2009, 10:56 PM
CONGRATS MAN

GJ

what did you tell him your goals were?

vsvs
05-03-2009, 01:28 PM
Get lifts up, primarily deadlift. ANd drop bodyfat lol

vsvs
05-04-2009, 05:14 PM
5D

Military Press (closer grip)
5x90
5x105
6x120 (+1)

Chins 5 Drop sets
35 total

MP
5x10 - 70

fast workout

Samsuperjew
05-04-2009, 06:50 PM
nice military's brah.... whats a chin drop set?

vsvs
05-04-2009, 07:02 PM
thanks sam.
^do it to near failure each set. yeah im not really sure what theyre actually called lol

vsvs
05-06-2009, 04:52 PM
6A

Box Squats
5x150
5x175
15x205 http://www.youtube.com/watch?v=39o28m9_Zk8

5x10 - 120

SLDL
5x10 - 175

once again i think conditioning held me back from 20 reps lol.
SLDLs feel light this time, shudve added more weight.
same with 5x10.

notes
got my routine, diet, etc from IA yesterday. probably starting next week? idk

Billsterl
05-06-2009, 05:21 PM
sick squats guy, hehe i've used that exact box before (yes particles of me might still be on that box)

and have u tried the 12 inch one, the one that has a smooth surface? thats hard as fuck if u wanna go below parallel, and plus the middle sinks in a little too lol

vsvs
05-06-2009, 05:24 PM
ty lol disturbing
yeah i saw it in the corner AFTER my squats but it was alot below parallel for my proportionss =/

Krol
05-06-2009, 07:09 PM
Good job on the box squats. Watching those reminded me that I need to do some conditioning work throughout the week. Good luck with IA as your trainer as well.

vsvs
05-11-2009, 06:49 PM
May 11 09

Deadlifts
3x330
3x375
4x415

GHR w/ hands
5, 5, 3 reps

first workout on the routine IA gave me. jus some of the lifts not all
hey now i can park in the disabled spots cuz those ghrs fucked me up good :shot:

Samsuperjew
05-11-2009, 07:24 PM
nice purple font brah

4x415 on deads?!?!?!?!!?!@?!?!

strong as hell man

seanuz
05-11-2009, 07:28 PM
yeah boy, fellow asian, it seem there isnt many of us here on this board lol

and wtf lol no way u're 20% bf let alone 25%

and ur fitday is misleading :|

VSVS and you are asian!?!? Now there are 3 that i know of in the teen section. Dank.

Billsterl
05-11-2009, 08:13 PM
VSVS and you are asian!?!? Now there are 3 that i know of in the teen section. Dank.

yeah we run this section :rofl:


dam i gotta catch up, i dun wanna be embarassed by u in the summer if i see u at the y

vsvs
05-11-2009, 08:49 PM
nice purple font brah

4x415 on deads?!?!?!?!!?!@?!?!

strong as hell man
TY :D pretty stoked about this coz my last deadlift workout was 385x5 :P

yeah we run this section :rofl:


dam i gotta catch up, i dun wanna be embarassed by u in the summer if i see u at the y
lol ya but ur squat and bench obliterate my 1rms
2 beast asians at the y this sumer lookin forward to it rofl

Samsuperjew
05-11-2009, 09:21 PM
oh lawd

vsvs
05-13-2009, 08:17 PM
May 13 09

CGBP paused
8x95
8x95
13x95

Decline BB bench
3x160
3x170
8x180

http://i42.tinypic.com/2iad2z6.png

Samsuperjew
05-13-2009, 08:20 PM
nice declines man! thats some serious weight your moving brah, how do you like trainin with ia?

Billsterl
05-13-2009, 09:43 PM
yo man where did u get that brand of multivit in canada, i wanna get the Usana Essentials brand, but Now Adams is good too

vsvs
05-13-2009, 11:18 PM
^^ pretty good to know im on the right track and get some help with diet as well i could not be fucked to figure out how a TCD worked

^ first markham place near food court, owned by chinese guys. probly illegal i guess but ask for it

Billsterl
05-13-2009, 11:20 PM
^^ pretty good to know im on the right track and get some help with diet as well i could not be fucked to figure out how a TCD worked

^ first markham place near food court, owned by chinese guys. probly illegal i guess but ask for it

dang if i knew i woulda ask u to buy me some too while u were there, then we could make a deal go down in the dark alley or something


lol but dunt u think its kinda sketch

vsvs
05-14-2009, 09:20 PM
no. i bought 6 bottles at once

1 hour walking today

vsvs
05-15-2009, 08:41 PM
May 15 09
45mins walking today

BOX SQUATS
6x215
13x235 LOL (last time = 205x15)
http://www.youtube.com/watch?v=AejcTcTBOZE

GMs
110x6
145x10 http://www.youtube.com/watch?v=rRDZbk0LMrw
kinda high now that i look at it. i set the pins at belly level

kingkong
05-15-2009, 08:47 PM
nice box squats dude! ur a beast

vsvs
05-15-2009, 08:59 PM
THX! dont worry bro next time i will bump up the weight even more :P
probly had 2 more in teh tank and then it wudve been a 30lb PR haha ah well ima fuck that shit up next time :anim_horse:

kingkong
05-15-2009, 09:04 PM
asian pride!

seanuz
05-15-2009, 09:09 PM
THX! dont worry bro next time i will bump up the weight even more :P
probly had 2 more in teh tank and then it wudve been a 30lb PR haha ah well ima fuck that shit up next time :anim_horse:

Damn son, thats lots of volume for those squats. Good job!
anything more than 5-8 and i get bored of it.
Cool hair color by the way. I have blonde tips but thats only because they go bleached from swimming. I would never dye my hair lol.

Samsuperjew
05-15-2009, 09:40 PM
WOW nice squat gains man, thats insane

Krol
05-16-2009, 12:57 PM
Almost a 30 lb PR! I can't wait to see what you do next time.

vsvs
05-17-2009, 01:11 PM
thx guys. i checked my weight tracking thing today, didnt realize im down 5lbs and stronger now
http://i42.tinypic.com/dviozt.png
feels good man

Billsterl
05-17-2009, 01:19 PM
when will u be lifting during the summer? what day and hour

i'm gonna sign up for grade 12 english summer school, so i can have an extra spare next year

vsvs
05-17-2009, 01:34 PM
probly still M-W-F, im only here for july tho
i go in late afternoon

Billsterl
05-17-2009, 01:43 PM
probly still M-W-F, im only here for july tho
i go in late afternoon

lol sick, how late? i'll prob get there by 3:45 to 4:00 pm, summer school ends at 3:15pm at george vanier


u going on vacation in august or something?

vsvs
05-17-2009, 01:47 PM
vacation for a month. and i go 4pm usually so no probs

vsvs
05-18-2009, 05:22 PM
May 18 09

Bench
5x165
5x165
5x165

DB Rows
3x10 - 60lbs

party yesterday so imo it was pretty weak today

Samsuperjew
05-18-2009, 06:13 PM
nice bench man, how was the party? :cool:

vsvs
05-18-2009, 08:54 PM
it was whatever more liek just chilling and eating bad shit. i think i finished half a xxxxxl bag of chips and had jus 2 or 3 beers.

dinner today is 4 eggs 2 cheese slikces + tomatoes
http://i42.tinypic.com/2aeuwpi.jpg

Samsuperjew
05-18-2009, 09:01 PM
Fap fap fap fap fap fap

vsvs
05-20-2009, 09:00 PM
May 20 09

Deads
3x340
3x385
4x425 LT: 4x415

GHR assisted, not as much assistance as LT, fuller ROM
5 reps
3 reps
4 reps
LT: 5, 5, 3

Samsuperjew
05-20-2009, 09:08 PM
Nice deads man! GHR's after deads suck so much that i love them

Billsterl
05-20-2009, 09:27 PM
why is everyone so good at deadlifts except me, or lifting weights in general.....

Krol
05-20-2009, 09:28 PM
Good work with the deadlifts!

vsvs
05-20-2009, 10:16 PM
Nice deads man! GHR's after deads suck so much that i love them

Good work with the deadlifts!
ty :roll:

why is everyone so good at deadlifts except me, or lifting weights in general.....
im not good at deadlifts, im just bad at squats and benching
i swear i couldve got 2 more reps if my cargo shorts werent chafing my balls tho HAHAHHAaa ... :nopity:

KGM
05-20-2009, 10:43 PM
great deads man!
man that omelet looks good! (but ketchup???) I keep looking back up at it. LOL

LiftingAddict
05-21-2009, 12:37 AM
why is everyone so good at deadlifts except me, or lifting weights in general.....

lol that made me laugh!

Nice Lifting in Here! How has your progress been thus far on 5/3/1... how much are u gaining on your maxes after each cycle?

vsvs
05-21-2009, 12:42 AM
im not on 5/3/1 anymore im training with IA
i did 1 cycle and that moved me up 60lbs (20/10/30) on my total :)

ThomasH
05-21-2009, 09:40 PM
Impressive deads!

vsvs
05-22-2009, 08:29 PM
MAY 22 09

CGBP paused
8x105
8x105
13x105
LT: 8x95 8x95 13x95

Decline bench
3x165
3x175
8x185
LT: 3x160 3x170 8x180

bench days are so boring actually.
i was reading about ppl doing the smolov squat thing saying its sadistic, painful, and hellish. im like HEY that sounds like fun... but not strong enoguh yet bahhh. :wallbash:

EDIT: i just noticed ive been eating popeyes like every other day ima get cancer or a stroke soon FUCK =/

vsvs
05-22-2009, 09:21 PM
http://i40.tinypic.com/3493o79.jpg
hyooge ass chicken i devoured for dinner

Samsuperjew
05-22-2009, 10:01 PM
nice 10 lb gain man!

Billsterl
05-23-2009, 10:19 AM
omg is that a soy sauce chicken, havent had one in quite a while

Weilder
05-23-2009, 03:50 PM
Nice decline bench man! That food looks good too!!!!

vsvs
05-24-2009, 04:35 PM
Nice decline bench man! That food looks good too!!!!

omg is that a soy sauce chicken, havent had one in quite a while
thx guys. and yeah it is..rofl...so good.
nice 10 lb gain man!
linear gains :)
kinda annoyed today,i got rejected to the uni with the nice ass 35$ million gym

BRB heading to sushi buffet for carb up LOL and squatting tmr :shoot9:

ThomasH
05-24-2009, 08:31 PM
Damn man that sucks.. what uni?

vsvs
05-24-2009, 09:46 PM
western...lol i was 2% below the cutoff
but thats that

bbq eel from sushi buffet
http://i40.tinypic.com/kcno9c.png
in total i had around 1200 cals, 200g carbs, 50g protein

J.Cash
05-24-2009, 09:59 PM
What was the cutoff? What were you applying for?

vsvs
05-24-2009, 10:26 PM
80% i think for kin
not sure i jus threw out the letter

KGM
05-25-2009, 07:45 AM
nom nom nom unagi!!! at least you are eating delicious foods bro. but sorry bout the UNI and their cut-off.

vsvs
05-25-2009, 07:29 PM
May 25 09

BOX SQUAT 2x6
240x6
265x13
LT: 215x6, 235x13
http://www.youtube.com/watch?v=11ROBP2td4o

GOOD MORNING
135x6
165x13
LT: 110x6, 145x10
http://www.youtube.com/watch?v=8iJboCARaOA

huge ass PR(s) woot.
352g of protein 2400 cals..etc

Samsuperjew
05-25-2009, 08:12 PM
thos are some awesome pr's man!!!!!

nice protein to overall cal ratio you got there....your gonna be droppin fat fast as hell

Sand Blaster
05-25-2009, 08:46 PM
Nice squatting. I like how you stayed tight until the end.

SB

Billsterl
05-25-2009, 08:57 PM
and i thought i could atleast beat u in squats...

ThomasH
05-25-2009, 08:58 PM
Nice workout, sorry to hear that you were so close
If you cant get in anywhere else but are set on kines. you might want to try here :
https://connect.uoit.ca/uoit/program.do?from=subject&programID=219

kingkong
05-26-2009, 05:52 AM
mate ur box squats are huge. keep up the good work man.

KGM
05-26-2009, 08:31 AM
WOW! great job vsvs. Your squats look super solid. Keep it up.

vsvs
05-26-2009, 07:35 PM
and i thought i could atleast beat u in squats...
dont u? o_O
my free squats are weak lol

Nice workout, sorry to hear that you were so close
If you cant get in anywhere else but are set on kines. you might want to try here :
https://connect.uoit.ca/uoit/program.do?from=subject&programID=219
thx im goin to york kin tho lol

thx for all the feedback here

ThomasH
05-26-2009, 09:36 PM
Nice I might be there in a year and abit-- tell me how you like it :)

vsvs
05-27-2009, 08:10 PM
May 27 09

Bench
175x5
170x5
170x6
LT: 165x5 165x5 165x5

DB Rows 3x10
65
65
65
LT: 60 60 60

2570 cals 361g protein etc

Samsuperjew
05-27-2009, 08:13 PM
DAM!!!! 10 lb bench pr?!?!?


mind= blown


nothing makes sense anymore

Billsterl
05-27-2009, 08:20 PM
omagawd that rare bench pr, feels good man

vsvs
05-27-2009, 09:12 PM
thats counts as a 10lb pr

?
LOL

Weilder
05-27-2009, 09:14 PM
solid benching VSVS keep pounding!!!

vsvs
05-29-2009, 07:50 PM
most gayass day of the year 2009

Deads
3x345
3x385
4/3 x 430 shit form, kinda forced

GHR
5 reps
4 reps
4 reps
fucking idiot was too weak to hold my ankles down, using a barbell didnt work out
4 reps
did another set had someone who was strong enough spot me for fucks sake

pissed off. left after this.
encountered like 15 red lights in an hour are u fucking serious. going to sleep fuck this shit.

KGM
05-29-2009, 08:06 PM
.....encountered like 15 red lights in an hour are u fucking serious....

DUDE!! seriously!! That sounds like my DRIVE to my hill I sprint. Normally I ride my bike and can get there in like 15 minutes. I drove and it took almost 30 min!!! WTF! Lights galour, idiots everywhere and a semi that thought it was cool to block the entire street waiting to turn left. argggg. Sadly we all gotta eat a shit day now and again.

Not sure your problem with the barbell for GHR but if it is comfort get one of them swim noodles from the DollarRama, cut a peice about 2 ft and then slice it down one side (hot dog bun). You can slip it over the bar and it is nice and comfy. If that is not your prob I got no more answers.

Have a good sleep bro!:sleep:

vsvs
05-29-2009, 09:37 PM
yea i guess :/

new flavours are here lol
http://i39.tinypic.com/2j62z3m.png
strawberry

vsvs
06-01-2009, 11:00 PM
June 1 09

CGBP 1s pause
8x115
8x115
11x115
LT: 8x105 8x105 13x105

Decline Bench
3x180
3x190
5x205
LT: 3x165 3x175 8x185

felt like shit, only slept 4 hours

vsvs
06-03-2009, 09:42 PM
June 3 09
this is what i saw when i walked in to the gym
http://i39.tinypic.com/5v62pd.png
christ help us.

BOX SQUATS 2x6 http://www.youtube.com/watch?v=SJXc85bQNe0
6x285
7x315
LT: 240x6 265x13

GM
6x165
10x195
LT: 135x6 165x13

Billsterl
06-03-2009, 09:48 PM
the fuck................ is ia putting u roids or something

Samsuperjew
06-03-2009, 10:06 PM
^this

wow strong gains man! what exactly is in that pic?

vsvs
06-03-2009, 10:08 PM
LUL naw i jus actually got into the rep range i was aiming for !

it was some swole 160lber doing 1/2 ROM seated presses
i was polite as hell and waited for this douche to finish 2 sets in my squat rack

klarko
06-03-2009, 10:32 PM
Shit, you have some strong lifts xD

ThomasH
06-03-2009, 10:40 PM
Wow!! Nice squating!!

Weilder
06-03-2009, 11:34 PM
WTF man where did that 315x7 squat come from.... Bastard!! :D

KGM
06-04-2009, 08:50 AM
Damn nice squatin'. It's gotta be great having a buddy to push you a bit.

vsvs
06-04-2009, 09:23 PM
thx guys lol
this month:
Box Squat 205x15 --> 315x7
Deadlift 415x4 --> 430x4
now i gotta start thinking about what to attempt on my PR week ..
hows 10+ bench 30+ squat 30+ deadlift? that wud be 235/325/515

note to self: feet straight on deadlift, more hip rotation

LiftingAddict
06-05-2009, 12:07 AM
Holy shit!! Your deadlift is fucking huge. Great job!.... whats your secret :D

padge
06-05-2009, 12:40 AM
Excellent progress man, your deadlift is huge! You working with IA now? I haven't been visiting your log - can't see shit with that purple font.

vsvs
06-05-2009, 02:19 AM
Holy shit!! Your deadlift is fucking huge. Great job!.... whats your secret :D
i eat babies for breakfast and a cow for dinner
Excellent progress man, your deadlift is huge! You working with IA now? I haven't been visiting your log - can't see shit with that purple font.
lol ill keep that in mind to change it. yes training with IA now, its almost 1 month and going well

KGM
06-05-2009, 09:13 AM
damn and I thought I had a good diet. ordering some online babies and cows for next weeks meals :D guess with a diet like that you can almost expect those great jumps in numbers.

@ padge - bottom left of screen you should change the board setting from "iron addicts" to default. Then the purple font is not a pain AND the search works properly.... just in case you didnt know that.

vsvs
06-05-2009, 05:52 PM
and from training with IA :smoker:
June 5 09

Bench
175x5
175x5
175x8
LT: 175x5 170x5 170x6

DB Rows
70x10
70x10
70x11
LT: 65 65 65 x 10

i think my bench got stronger. i think. ;)

klarko
06-05-2009, 05:54 PM
Whats LT stand for again?

And how much you weighin? Your lifts are pretty good

Krol
06-05-2009, 05:58 PM
Haha, what an increase! Nice job.

LudiWithKnives
06-05-2009, 06:04 PM
LT = last time ?

vsvs
06-06-2009, 12:11 AM
188lbs now
thx krol klarko
so mon-wed-frid are my PR days,
im attempting 515 on deads, then see how i feel about 525
325 on squat, then see how i feel about 340-355ish
235 on bench, shud get that, then go for 245
did some foam rolling & contrast showers today as well.

LudiWithKnives
06-07-2009, 02:52 AM
what are contrst showers? o__o

Helikaon
06-07-2009, 10:02 AM
hot water, cold water, hot water, cold water. etc etc

vsvs
06-07-2009, 10:50 PM
insane cheating today/carb up
3300, 170g 260g 200g protein fell short lol

12pm wendys -- burger chilli coke

2pm -- shitload of fried chciekn wings

6pm -- more wings and beer

8pm -- rice and korean food

10pm -- 50g beef isolate and oats

DL 1rm tmr wooooh

vsvs
06-08-2009, 07:49 PM
495lbs
fail.

Billsterl
06-08-2009, 08:04 PM
still a 10 lb pr bro, and if you form improved thats even better

vsvs
06-08-2009, 09:01 PM
heres 515
http://www.youtube.com/watch?v=IT6T0DfcfYs

KGM
06-08-2009, 09:10 PM
oooh so close. good effort though.

Karl
06-08-2009, 09:20 PM
Hey there, what´s the point of contrast showers?

ThomasH
06-08-2009, 09:27 PM
nice try, soo close on the DL!

vsvs
06-08-2009, 09:40 PM
helps with recovery supposedly.

vsvs
06-08-2009, 09:44 PM
i really wanna count this as 510lb. i only got 30g of carbs today up til the pull, which was fucked up.

vsvs
06-10-2009, 06:09 PM
235 becnh

Billsterl
06-10-2009, 08:53 PM
NOOOOOOOOOOOOOOOOOOOOOOOOOO i must train harder your deadlift is getting out of my reach and u caught me on bench!@!

vsvs
06-10-2009, 10:50 PM
cool
whats ur squat so i can beat it on friday

Billsterl
06-10-2009, 11:02 PM
if i had to guess i'd say around 365

not sure but my prev max is 335

and i put 51 lbs on my box squat, i had good carryover from the lift before.

starting the week after i gonna sabotage your workouts, and slow your gains

vsvs
06-11-2009, 05:51 PM
damn thats high
well ill hit 315 for sure, but idk what to aim for after that lol
http://i40.tinypic.com/2coprue.jpg

vsvs
06-13-2009, 01:30 AM
http://www.youtube.com/watch?v=bl1HIoxtLtU

SQUAT 350X1
55LB PR HAHAA

also got my motorcycle license today
http://i41.tinypic.com/349cjzs.jpg
good fken day

T unit
06-13-2009, 02:27 AM
extremely impressive dead lifts I cant believe you didn't lock that one out though. I'm just the opposite I struggle to get it off the floor but never miss a lockout once its a few inches off the ground maybe because my legs are all quads IDK

Weilder
06-13-2009, 01:56 PM
NIce squat man... Congrats on the license too im looking to get my motorcycle license in a couple years also.

vsvs
06-13-2009, 04:34 PM
THX! new goal now that i beat my goal for september lol
edited 1st post 430/275/600 for October 09

kingkong
06-14-2009, 05:10 PM
THX! new goal now that i beat my goal for september lol
edited 1st post 430/275/600 for October 09

huge!
u strong as mofo.

ThomasH
06-14-2009, 10:39 PM
Nice job beating your goals, keep it up!

vsvs
06-15-2009, 06:39 PM
huge!
u strong as mofo.

Nice job beating your goals, keep it up!
TY ;D

June 15 09

Deads 3x3
3x365
3x405
3x450
LT: 3x345, 3x385, 3x430

GHR (Much fuller reps this time)
8xbw
8xbw
8xbw
LT: 5, 4, 4 x bw

Made a crazy jump from 430 to 450. Form was clean as hell this time, shouldve taped
Damn I am exhausted.

kingkong
06-16-2009, 06:46 AM
huuuugeee dead lift.
good work man

vsvs
06-16-2009, 08:27 PM
so freakin happy i got 6lbs of Leucine for free from TP today

huuuugeee dead lift.
good work man
thanks for the words bro
deads have always been my fav lift lol

Weilder
06-16-2009, 08:31 PM
What how did you get 6lbs free leucine?? isint that like 20 bucks a pound? did they screw up a order? i got 2 bottles of green tea caps once :D

sick lifting man!!

vsvs
06-16-2009, 10:36 PM
Thanks Weilder!
friend and possibly others used my discount code, so i get free protein/supps :D

Weilder
06-17-2009, 01:04 AM
^^ interesting... So how do you go about getting your own code?

EDIT: found it :D

vsvs
06-17-2009, 04:58 PM
June 17 09

CGBP 1s Pause
8x120
8x120
11x120
LT: 115 same reps

Decline Bench
3x185
3x195
4x205
LT: 3x180 3x190 5x205

Didn't sleep well last night

vsvs
06-19-2009, 08:47 PM
June 19 09

Box Squat
6x295
7x325
LT: 6x285, 7x315

Goodmornings
6x190
6x225
LT: 6x165 10x195

Was feeling weak today (maybe stress from exams) but still pushed it insanely hard. Ridiculous back pump from assistance lifts,
Tony

ThomasH
06-19-2009, 11:20 PM
Nice stuff!

Weilder
06-19-2009, 11:22 PM
Good work man!! Keep pounding eh.

Billsterl
06-20-2009, 06:22 PM
yo man your squats are rocketing with this program lol

which y are u gona be at on monday

vsvs
06-20-2009, 06:57 PM
Good work man!! Keep pounding eh.

Nice stuff!

yo man your squats are rocketing with this program lol

which y are u gona be at on monday
Thanks

I dont go to North York anymore, I hate that gym, so Markham.

Billsterl
06-20-2009, 08:02 PM
Thanks

I dont go to North York anymore, I hate that gym, so Markham.

sooooooooooooooooft, why do you hate it?

vsvs
06-21-2009, 02:18 PM
I fuckin hate the standard plates. The ab things are fucking stupid too. The only thing thats sort of nice is that nobody ever uses teh power cage. But then I prefer power rack>cage. Maybe you're just too used to it. Parking diagonally UNDERGROUND, traffic, walking a fucking 2 story maze; these things piss me off though.

KGM
06-21-2009, 03:03 PM
vsvs, tell us how you REALLY feel LOL.

Billsterl
06-21-2009, 04:08 PM
I fuckin hate the standard plates. The ab things are fucking stupid too. The only thing thats sort of nice is that nobody ever uses teh power cage. But then I prefer power rack>cage. Maybe you're just too used to it. Parking diagonally UNDERGROUND, traffic, walking a fucking 2 story maze; these things piss me off though.

WAIT, they changed the fucking plates??????????????????????????

vsvs
06-22-2009, 07:39 PM
WAIT, they changed the fucking plates??????????????????????????
They have those gay looking cone-ish York rubber plates too but that looks gay when I have 4 plates on each side, so fuck that.

June 22 09

BENCH
5x180
5x180
7x180
LT: 5x175 5x175 8x175

DB ROWS
3x10 - 75
LT: 3x10 + 1 - 70

WTF elbow pain. Never happened before. I seem to be GAINING weight, I'm back at 193-194 lol,
Tony

Billsterl
06-22-2009, 08:00 PM
oh they still had the metal plates, you scared me

but they wobble side to side, was such a bitch to deadlift with them, they like offset to the side by an inch, so im basically like overloading one side of my body with each lift

Samsuperjew
06-22-2009, 08:21 PM
Nice benching vsvs! I used to get elbow pain, but it just vanished randomly

weird

ThomasH
06-22-2009, 08:39 PM
Nice benching bro!

vsvs
06-22-2009, 09:43 PM
oh they still had the metal plates, you scared me

but they wobble side to side, was such a bitch to deadlift with them, they like offset to the side by an inch, so im basically like overloading one side of my body with each lift
Exactly, and my choice of gyms is really limited; fckin Canada.

guys lets not joke, Im a weak bencher lol

Billsterl
06-22-2009, 11:17 PM
Exactly, and my choice of gyms is really limited; fckin Canada.

guys lets not joke, Im a weak bencher lol

man my school's old school weights are wider and they fit the bar better too, so much more stable.

but w.e. only for the summer

you have a strong bench lol




































for your size,






































lol im joking, strong benching, it will go up pretty fast now, coz you got a trainer and all :soapbox:

vsvs
06-25-2009, 04:40 AM
June 24 09

Deads
365x3
415x3
460x3
LT: 3x365, 3x405, 3x450

GHRs to be done on friday. Also should note i cut even more calories everyday of the week now. Im at like 400-500 below maintenance

Samsuperjew
06-25-2009, 03:27 PM
Nice deads man, my new gym has an actual GHR, i'll let you know how awesome they are compared to ghetto ones :p

vsvs
06-27-2009, 12:55 AM
June 26 09

CGBP 1s paused
125 x 8 8 12
LT: 120 x 8 8 11

Decline Bench
185x3
195x3
210x3
LT: 205x4

GHR
10 9 7
LT: 8 8 8

vsvs
06-27-2009, 07:06 PM
June 27 09

Uphill walking
4x 1min intervals 3.7 - 3.0 mph

ThomasH
06-27-2009, 08:27 PM
You can train with me when my football season is done if you want.

vsvs
06-28-2009, 12:54 AM
cool, whens football season done? im gone for july 4-30 on vacation lol

ThomasH
06-28-2009, 01:12 PM
Depends, but sometime while your on vacation lol :(. After that I have football again for 2-3 months, so workouts wont be consistent again. :lame:

vsvs
06-29-2009, 06:37 PM
6 29 09

BOX SQUAT
6x305
5x340
LT: 6x295, 7x325

GM
6x195
6x235
LT: 6x190, 6x225

http://www.youtube.com/watch?v=5XVP_TKfpB8
Turn up the volume lol

LudiWithKnives
06-29-2009, 07:27 PM
aww you cant hear the douche who was asking questions while you were in the middle of the fail set

Billsterl
06-29-2009, 11:26 PM
i can't hear anything, but sick squats

vsvs
06-30-2009, 02:01 AM
u were supposed to hear me screaming lol.

on a random note, i want poptarts. maybe for pwo or something like that.

- down to 188 again
- l-leucine arrived woot. 6lbs.

Billsterl
07-01-2009, 01:23 PM
u were supposed to hear me screaming lol.

on a random note, i want poptarts. maybe for pwo or something like that.

- down to 188 again
- l-leucine arrived woot. 6lbs.

oh LudiWithKnives said that, and i thought i was suppose to hear some douche asking you advice during your set, but all i heard as u moaning and goraning

KGM
07-01-2009, 01:34 PM
I thought I could hear you grunting the rep numbers but could not be sure if it was 'five' or 'fuck'. Nice effort but I do not understand the fail set comment above. Good job.

I did like the little look the guy benching gave as you grinded out your last rep.

vsvs
07-02-2009, 01:05 AM
I thought I could hear you grunting the rep numbers but could not be sure if it was 'five' or 'fuck'. Nice effort but I do not understand the fail set comment above. Good job.

I did like the little look the guy benching gave as you grinded out your last rep.
LOL yeah either way i get looks from everyone whenever im not doing upper body.
ignore ludi hes a dipshit who doesnt know any lifting terminology :splat:

vsvs
07-02-2009, 06:12 PM
July 02 09
boring ass upper...

Bench
185x5
185x5
185x5
LT: 180 x 5 5 7

DB Rows
3x10 - 80lbs
LT: 3x10 - 75lbs

not bad for a 600 cal deficit everyday

Incline walking
4 intervals 3.7 - 2.0 diff machine? wtf. was much harder

LudiWithKnives
07-02-2009, 06:56 PM
tony your a fag LOL

forgot that you dont have a fail set on IA's routine

Billsterl
07-02-2009, 08:03 PM
u didnt get a cheat day with canada day? no barbeque?

KGM
07-02-2009, 09:04 PM
enjoy your vacation. have fun!

ThomasH
07-02-2009, 11:15 PM
Nice benching!!

Billsterl
07-02-2009, 11:24 PM
have fun on your vacation, take pics of the landscapes mandem

vsvs
07-03-2009, 10:35 PM
July 3 09

Deadlift
370x3
420x3
465x1.5 WTF? Disappointing
LT: 365, 415, 460 x 3

GHR
10 10 9
LT: 10 9 7

No conditioning today
Ate a 1.5lb rack of ribs PWO lol
Gotta go pack my shit

Weilder
07-03-2009, 10:39 PM
Still a sick deadlift man... 465 pounds!!

Have fun on your vacation!

ThomasH
07-03-2009, 11:58 PM
Deads are still heavy as hell lol! Have fun on vacation.

vsvs
07-07-2009, 06:05 AM
July 7 09

Decline bench
190x3
205x3
215x5 PR!
LT: 185 195 210 x 3

CGBP 1s paused
130 x 8 8 10
LT : 125 x 8 8 12

The gym is HOT AS FUCK. I dont think theres AC. They got rubber plated Ivanko plates but there wont be enough for me to do deads I think.
http://i737.photobucket.com/albums/xx16/vsvstony/IMG_0613.jpghttp://i737.photobucket.com/albums/xx16/vsvstony/IMG_0614.jpg
I was surprised they actually had a power rack and a decline bench. The place is pretty small. Its on the 5th floor of a tiny ass outlet mall. Theres a KFC downstairs I went to PWO. Resisting the temptation to make fun of all the 110lb chickenshit manlets in there.
http://i737.photobucket.com/albums/xx16/vsvstony/IMG_0617.jpg