Spacelown's teabagging mofos again - IMPC 07 log - Page 8

spaceclown · 08-09-2007, 02:07 PM

Quote:

Originally Posted by Succio

Now where talking! I could tear that motha up!

Quote:

Originally Posted by haiz69

Solid workouts spaceclown!!

thanks!

spaceclown · 08-09-2007, 02:32 PM

Yesterday I went home early from work feeling very run down and passed out on my chair for an hour, woke up and ate, went to bed for a couple hours, ate and did some chores, ate, watched a movie with the kids, put them to bed, ate, got my stuff ready for the next day, ate, went to bed. Today woke up still lethargic but went to the gym anyway cause I am sick that way. Did my routine without the mental push but strength was not hampered. It was another "just do it" day which sucks but I did it so not gonna fret over it. I think I may have gotten something from my coworker. He is having some lethargy issues earlier this week so hopefully it passes soon. Hopefully tomorrow things will be better so I can lift some real weights.

Knee Raises - 25, 25, 20
Cable Crunches - 120x10, 180x10, 200x6
Nautilus Ab Machine - 120x15, 130x15, 140x8
Rotary Torso - 100x12, 120x15, 140x20
Super Pullover - 120x10, 160x10, 180x5 ea side

Treadmill 30min 550 cals
5 min - speed 3.5 - incline 15
25 min - speed 4.0 - incline 20

Apparently yesterdays workout was pretty good cause DOMS are very apparent in my chest and bi's. I know DOMS are not necessarily a sign of anything but it at least tells me I hit that muscle. I have a hard time with my chest so any chest DOMS are always welcome.

spaceclown · 08-10-2007, 01:50 PM

Yesterday afternoon the lethargy faded and the clown emerged! I actually felt energetic and shit you not all I could think about was squatting. My knees where still a bit sore from Tuesday but it didn't matter. I needed to squat! Last night laying in bed I was visualizing the squats. Weights are going up and I am so close to 400 I want it bad! So I wake up eat my grub, pop my supps and drive to the gym. I sat in the car eyes closed listening to music focusing on what needs to be done. Went into the gym got ready and hit the rack. First thing I notice the air is not on and its a fawking oven in there but nothing was going to deter me. I needed to squat......

Squats
135x10
225x6 - save the energy
315x6 - now we are rollin and ready to play
Time to crank the mp3 and get ready roll

405x2!! PR Mutha Fawkers!
- On the 3rd rep I dropped the weight but I believe it was balance more than lack of strength. Didn't matter I was stoked.

Walkouts
495x10sec
500x10sec
- Wow this was a first time and man what a chore. 10 sec was in the squat position but damn it took a while to get in the position. Going back was fine but when I went to widen my stance that was tuff. I was amazed how much 500lbs felt compared to 405lbs.

Leg Extensions - 160x10, 200x10, 220(stack)x10 - PR on reps

Wasnt going to attempt cardio with no AC so that it. Heavy, short and sweet. Couldn't be much more happy than that!

Till Monday...

**haiz69** · 08-10-2007, 05:34 PM

Impressive squatting!!

spaceclown · 08-13-2007, 02:03 PM

Great weekend. Our baby turned 2 and is growing so damn fast. Had a great party with the family and he was just happy as could be all day which made my day. Got him a battery powered 4-wheeler to run over his big bro and sis. Sunday my nephew also turned two and more party time. My lil cousin

the one that won 2nd place in the heavies for Missouri was there so I sucked his brain for more knowledge and really got me motivated to keep at it. Fawker is up 40lbs already from the competition and imo looks tons better. Oh I avoided all cake/ice cream this weekend but damn it was tuff for some reason. Anyway to this mornings WO.

Jam of the day to get me rollin

MC = Machine

DB Press
50x10
75x9
90x1 - left arm buckled
80x8

MC Inc Fly
100x20
150x10
200x5

DB Shoulder Press
40x10
55x10
70x4

MC Rear Delt Fly
90x10
120x6
110x8

Rack Deadlifts
225x10
405x10
515x5 - PR

Treadmill - 20min - 365 cals
5min/speed 3.5/incline 15
15 min/speed 4.0/incline 20

Great fawkin morning! May be a couple other PR's but no time to look them up!
I may be changing the routine up this week or next and moving back to a 3 day split since I am really dead lately. I am inclined to go back to DC. Cardio will probably be 5 days but cut to 20 minute sessions but need to get some opinions from a few people. 20 min is what my cousin states I should do and not 30 minutes being I don't have much mass I can loose. The last 8 weeks I may go to an AM/PM cardio schedule depending on how my gut looks at that point.

**romanaz** · 08-13-2007, 04:34 PM

how deep are your squats? Thats some good weight going on there.

man, go back to DC. =D

nice rack pulls.

spaceclown · 08-13-2007, 08:18 PM

Squats are below parallel but not ATG. ATG my big ass will fall over

**romanaz** · 08-13-2007, 08:40 PM

Quote:

Originally Posted by spaceclown

Squats are below parallel but not ATG. ATG my big ass will fall over

lol. That would be funny.

I saw a big football idiot doing parallel squats in FDU's gym with like 480lbs or so, and I thought his last set hit ATG, but that was because he got stapled to the floor!!

funniest thing ever.

got what he deserved :mango:

**Succio** · 08-13-2007, 09:31 PM

DISTURBED

**davtown** · 08-13-2007, 09:32 PM

Quote:

Originally Posted by spaceclown

My lil cousin was there so I sucked his ...

nice workouts man

**Succio** · 08-13-2007, 09:39 PM

Quote:

Originally Posted by davtown

nice workouts man

LOL OWNT

spaceclown · 08-14-2007, 02:28 PM

So last night I was up late doing some much needed horizontal cardio. I woke up totally dead but forced myself to get ready for the gym. I sat in the car outside the gym closed my eyes and cranked tunes trying to get focused. Went in the gym put on my chucks, my bandanna and cranked up the mp3 player. Its squat day and I must kill last weeks 405x2. That's right I don't want just one more rep I want to kill it. I loaded up the bar walked over to the stool in the corner, turned the mp3 up to the highest level, put my head down and got ready. Walked to the bar and at this point it was on. My head is bobbing and I am slapping the bar while looking at it like I own that bitch. Your mine mutha fawker! all mine......

Barbell Squat
135x6
225x6
315x6
405x8 - I own you bitch
425x4 - who's the fawkin clown now!

I was tempted to throw 25 more on to attempt one but I didn't want to get greedy. Instead of happy and joyous I felt focused, determined and wanted more. So off to kill my lagging hams with some SLDL on box.

SLDL on box
135x7
225x6
315x2 - wow that fawkin hurt. I have done this for much more but this was acceptable.

Now that the legs are loose it was time to do so low intensity cardio before heading out.

Treadmill - 20 mins, 325 cals, grade 15, speed 3.5
Nothing fancy just doing what needed to be done.

spaceclown · 08-15-2007, 02:21 PM

Cardio only today

30 minutes total for 550 cals.
Treadmill
5 min, speed 3.5, incline 15
25 min, speed 4.0, incline 20

spaceclown · 08-16-2007, 03:10 PM

Yesterday the wife and kids picked me up from work. The wifey went to the foot doctor and found out the ligaments in her foot are stretched out and this is we she has had pain for the past few months. So we had to go to Sports Authority to buy her some new shoes. Being out we decided to hit up a restaurant for some grub. It was Italian so cause my oldest wanted some toasted ravioli's (it's a St. Louis thing). I ordered the low carb broiled grouper with spinach trying to be good. I was chowing it down and was like shit this is good. I called the waitress over and asked if besides olive oil they used butter. Well they did and I was pissed. I was like I don't have the leisure at this point to be having butter on my food. The wife gave the stare and I finished it but still ticked. About 45 minutes later I look at my forearms and it was insane. Veins popping like crazy. Kinda cool to see a preview of that last fatty carb up is gonna be like. So anyway I was still disgruntled some and then stepped on the scale this morning expecting to see a slight rise but nope I dropped another lb! Woot woot. Wife was correct. In the past when I hit a small weight loss plateau nothing like a little cheat to get things moving again.

Workout - upper body torture
HS = Hammer Strength
MC = Machine

HS Incline Bench - 98x6, 188x6, 238x6
- felt awesome even though weight was down a bit. Chest was definately fatiqued already but just to make sure I did more.

HS Flat Bench - 187x6, 187x5, 187x3
- Light weight again but really felt it so I know I burnt my lil titties.

Seated Cable Rows - 105x10, 165x8, 210x4 - PR
- My back must be going through a damn growth spurt because I have been PR'ing everything back related each week! Very happy about this.

Flex Shoulder Press - 100x10, 155x6, 215x4 - PR
- Last one I had to dig real deep and I know I was grunting loud to get it.

Tricep Pushdown (t-bar) - 110x10, 160x10, 200x4
- No PR but tri's are coming along nicely in the mirror.

Barbell Shrugs - 275x10, 315x10, 405x4
- Felt great. May switch to db for though since my dick keeps getting in the way.

HS Bicep Preachers - 94x10, 139x5, 144x3 - PR
- Gonna force these bitch ass stick arms to grow. Last rep was so ****in slow and painful. Thought my heart was gonna blow up on this one.

Flex Dip Machine - 250x10, 330(stack)x20 - PR
- Wow that's how to finish this shit!

Today was a great day! I ditched cardio to make sure I nailed the complete upper body till I couldn't move and I did. Tonight going to granny's to swim with the kids so I guess that will count for cardio

Just wanted to quickly say I have been slammed at work/home lately and haven't had time to make it to everyones journal. Just want everyone to know I haven't forgot about any of you and hope every is continuing to kick ass and get one step closer to their goals!

spaceclown · 08-17-2007, 02:36 PM

Trap Bar deads - 170x6, 260x6, 350x6, 420x1
- Considering I have tore my back up all week I still managed to duplicate my last PR on this.

Leg Press - 200x6, 400x6, 580x6, 760x6, 820x3 - PR
- Damn that nice!

Sumo Ham Press - 200x10, 290x10, 380x10, 470x8, 560x6 - PR
- Haven't done these in many months. Well I have almost doubled this from 6 months ago.

Treadmill - 20 minutes, 350 cals
10 min, speed 3.5, incline 15
10 min, speed 4.0, incline 20

Very happy with today WO. For not having much carbs I am still killing it. Have a great and safe weekend all. Tonight is date night for me and the wife which basically means no laptops on

Tomorrow I am real excited that me and the oldest are going to do some great bonding. We are part of allprodad.com and going meet some of the St. Louis Cardinals/Rams and do some great father/son activities. Should be awesome!

08-09-2007, 02:32 PM	#212
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/9 - lethargy day Yesterday I went home early from work feeling very run down and passed out on my chair for an hour, woke up and ate, went to bed for a couple hours, ate and did some chores, ate, watched a movie with the kids, put them to bed, ate, got my stuff ready for the next day, ate, went to bed. Today woke up still lethargic but went to the gym anyway cause I am sick that way. Did my routine without the mental push but strength was not hampered. It was another "just do it" day which sucks but I did it so not gonna fret over it. I think I may have gotten something from my coworker. He is having some lethargy issues earlier this week so hopefully it passes soon. Hopefully tomorrow things will be better so I can lift some real weights. Knee Raises - 25, 25, 20 Cable Crunches - 120x10, 180x10, 200x6 Nautilus Ab Machine - 120x15, 130x15, 140x8 Rotary Torso - 100x12, 120x15, 140x20 Super Pullover - 120x10, 160x10, 180x5 ea side Treadmill 30min 550 cals 5 min - speed 3.5 - incline 15 25 min - speed 4.0 - incline 20 Apparently yesterdays workout was pretty good cause DOMS are very apparent in my chest and bi's. I know DOMS are not necessarily a sign of anything but it at least tells me I hit that muscle. I have a hard time with my chest so any chest DOMS are always welcome. __________________ Spaceclown

08-10-2007, 01:50 PM	#213
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/10 - FAAAAAAAAAAAAAWK YEAH BIZOTCHES!!! Yesterday afternoon the lethargy faded and the clown emerged! I actually felt energetic and shit you not all I could think about was squatting. My knees where still a bit sore from Tuesday but it didn't matter. I needed to squat! Last night laying in bed I was visualizing the squats. Weights are going up and I am so close to 400 I want it bad! So I wake up eat my grub, pop my supps and drive to the gym. I sat in the car eyes closed listening to music focusing on what needs to be done. Went into the gym got ready and hit the rack. First thing I notice the air is not on and its a fawking oven in there but nothing was going to deter me. I needed to squat...... Squats 135x10 225x6 - save the energy 315x6 - now we are rollin and ready to play Time to crank the mp3 and get ready roll 405x2!! PR Mutha Fawkers! - On the 3rd rep I dropped the weight but I believe it was balance more than lack of strength. Didn't matter I was stoked. Walkouts 495x10sec 500x10sec - Wow this was a first time and man what a chore. 10 sec was in the squat position but damn it took a while to get in the position. Going back was fine but when I went to widen my stance that was tuff. I was amazed how much 500lbs felt compared to 405lbs. Leg Extensions - 160x10, 200x10, 220(stack)x10 - PR on reps Wasnt going to attempt cardio with no AC so that it. Heavy, short and sweet. Couldn't be much more happy than that! Till Monday... __________________ Spaceclown

08-10-2007, 05:34 PM	#214
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: 8/10 - FAAAAAAAAAAAAAWK YEAH BIZOTCHES!!! Impressive squatting!! __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

08-13-2007, 02:03 PM	#215
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/13 - Back 2 fawkin work! Great weekend. Our baby turned 2 and is growing so damn fast. Had a great party with the family and he was just happy as could be all day which made my day. Got him a battery powered 4-wheeler to run over his big bro and sis. Sunday my nephew also turned two and more party time. My lil cousin the one that won 2nd place in the heavies for Missouri was there so I sucked his brain for more knowledge and really got me motivated to keep at it. Fawker is up 40lbs already from the competition and imo looks tons better. Oh I avoided all cake/ice cream this weekend but damn it was tuff for some reason. Anyway to this mornings WO. Jam of the day to get me rollin MC = Machine DB Press 50x10 75x9 90x1 - left arm buckled 80x8 MC Inc Fly 100x20 150x10 200x5 DB Shoulder Press 40x10 55x10 70x4 MC Rear Delt Fly 90x10 120x6 110x8 Rack Deadlifts 225x10 405x10 515x5 - PR Treadmill - 20min - 365 cals 5min/speed 3.5/incline 15 15 min/speed 4.0/incline 20 Great fawkin morning! May be a couple other PR's but no time to look them up! I may be changing the routine up this week or next and moving back to a 3 day split since I am really dead lately. I am inclined to go back to DC. Cardio will probably be 5 days but cut to 20 minute sessions but need to get some opinions from a few people. 20 min is what my cousin states I should do and not 30 minutes being I don't have much mass I can loose. The last 8 weeks I may go to an AM/PM cardio schedule depending on how my gut looks at that point. __________________ Spaceclown

08-13-2007, 08:18 PM	#217
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Re: Spacelown's teabagging mofos again - IMPC 07 log Squats are below parallel but not ATG. ATG my big ass will fall over __________________ Spaceclown

08-13-2007, 09:31 PM	#219
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,961 Recipes: 0 Rep Power: 99	Re: Spacelown's teabagging mofos again - IMPC 07 log DISTURBED __________________ SUPPLEMENTS.NET REP

08-14-2007, 02:28 PM	#222
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/14 - Boooooooom! So last night I was up late doing some much needed horizontal cardio. I woke up totally dead but forced myself to get ready for the gym. I sat in the car outside the gym closed my eyes and cranked tunes trying to get focused. Went in the gym put on my chucks, my bandanna and cranked up the mp3 player. Its squat day and I must kill last weeks 405x2. That's right I don't want just one more rep I want to kill it. I loaded up the bar walked over to the stool in the corner, turned the mp3 up to the highest level, put my head down and got ready. Walked to the bar and at this point it was on. My head is bobbing and I am slapping the bar while looking at it like I own that bitch. Your mine mutha fawker! all mine...... Barbell Squat 135x6 225x6 315x6 405x8 - I own you bitch 425x4 - who's the fawkin clown now! I was tempted to throw 25 more on to attempt one but I didn't want to get greedy. Instead of happy and joyous I felt focused, determined and wanted more. So off to kill my lagging hams with some SLDL on box. SLDL on box 135x7 225x6 315x2 - wow that fawkin hurt. I have done this for much more but this was acceptable. Now that the legs are loose it was time to do so low intensity cardio before heading out. Treadmill - 20 mins, 325 cals, grade 15, speed 3.5 Nothing fancy just doing what needed to be done. __________________ Spaceclown

08-15-2007, 02:21 PM	#223
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/15 - doing what I have to Cardio only today 30 minutes total for 550 cals. Treadmill 5 min, speed 3.5, incline 15 25 min, speed 4.0, incline 20 __________________ Spaceclown

08-16-2007, 03:10 PM	#224
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/16 - droppin plates on your ass biatch Yesterday the wife and kids picked me up from work. The wifey went to the foot doctor and found out the ligaments in her foot are stretched out and this is we she has had pain for the past few months. So we had to go to Sports Authority to buy her some new shoes. Being out we decided to hit up a restaurant for some grub. It was Italian so cause my oldest wanted some toasted ravioli's (it's a St. Louis thing). I ordered the low carb broiled grouper with spinach trying to be good. I was chowing it down and was like shit this is good. I called the waitress over and asked if besides olive oil they used butter. Well they did and I was pissed. I was like I don't have the leisure at this point to be having butter on my food. The wife gave the stare and I finished it but still ticked. About 45 minutes later I look at my forearms and it was insane. Veins popping like crazy. Kinda cool to see a preview of that last fatty carb up is gonna be like. So anyway I was still disgruntled some and then stepped on the scale this morning expecting to see a slight rise but nope I dropped another lb! Woot woot. Wife was correct. In the past when I hit a small weight loss plateau nothing like a little cheat to get things moving again. Workout - upper body torture HS = Hammer Strength MC = Machine HS Incline Bench - 98x6, 188x6, 238x6 - felt awesome even though weight was down a bit. Chest was definately fatiqued already but just to make sure I did more. HS Flat Bench - 187x6, 187x5, 187x3 - Light weight again but really felt it so I know I burnt my lil titties. Seated Cable Rows - 105x10, 165x8, 210x4 - PR - My back must be going through a damn growth spurt because I have been PR'ing everything back related each week! Very happy about this. Flex Shoulder Press - 100x10, 155x6, 215x4 - PR - Last one I had to dig real deep and I know I was grunting loud to get it. Tricep Pushdown (t-bar) - 110x10, 160x10, 200x4 - No PR but tri's are coming along nicely in the mirror. Barbell Shrugs - 275x10, 315x10, 405x4 - Felt great. May switch to db for though since my dick keeps getting in the way. HS Bicep Preachers - 94x10, 139x5, 144x3 - PR - Gonna force these bitch ass stick arms to grow. Last rep was so ****in slow and painful. Thought my heart was gonna blow up on this one. Flex Dip Machine - 250x10, 330(stack)x20 - PR - Wow that's how to finish this shit! Today was a great day! I ditched cardio to make sure I nailed the complete upper body till I couldn't move and I did. Tonight going to granny's to swim with the kids so I guess that will count for cardio Just wanted to quickly say I have been slammed at work/home lately and haven't had time to make it to everyones journal. Just want everyone to know I haven't forgot about any of you and hope every is continuing to kick ass and get one step closer to their goals! __________________ Spaceclown

08-17-2007, 02:36 PM	#225
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	8/17 - Lil new, lil old, lots of weight! Trap Bar deads - 170x6, 260x6, 350x6, 420x1 - Considering I have tore my back up all week I still managed to duplicate my last PR on this. Leg Press - 200x6, 400x6, 580x6, 760x6, 820x3 - PR - Damn that nice! Sumo Ham Press - 200x10, 290x10, 380x10, 470x8, 560x6 - PR - Haven't done these in many months. Well I have almost doubled this from 6 months ago. Treadmill - 20 minutes, 350 cals 10 min, speed 3.5, incline 15 10 min, speed 4.0, incline 20 Very happy with today WO. For not having much carbs I am still killing it. Have a great and safe weekend all. Tonight is date night for me and the wife which basically means no laptops on Tomorrow I am real excited that me and the oldest are going to do some great bonding. We are part of allprodad.com and going meet some of the St. Louis Cardinals/Rams and do some great father/son activities. Should be awesome! __________________ Spaceclown