Spacelown's teabagging mofos again - IMPC 07 log

spaceclown · 03-26-2007, 01:35 PM

Decided to start a bit early on the IMPC thang. If you have any questions do not hesitate to ask.

I will post up the full routine later for all that are curious. I am still hammering out the details.

Weight
229lbs
BF - tonight and will put it in my bodyblog but its not pretty.
Measurements - tonight and will put them in my bodyblog.

Workout
WO 1A
I am trying out 4 days a week of DC with proposed days of M/T/Th/F of W/Sa/Su. I recently did a 3day DC and initially it hurt but I adapted quickly. I figured I would try a 4 a day and see how my recovery is.

EZ Curls - 105 x 11RP
- This felt OK. I have done better.

Pinwheel Curls - 35 x 10SS
- I don't like these so I'll keep doing them.

Xtreme Stretch - Bi's

Hammer Strength High Rows - 322x19RP
- Need to up this.

Rack Deads - 315x10 / 405x3 - PR
- 405 was really stretching it here. I did 375x8 about 3 weeks ago so I figured why not try it. I think 365 is on next time

Oh 405 was a PR though

Overall a pretty decent WO. I didnt really have my head into it. I have some allergy shit messing with my cabbage and my focus sucked donkey balls.

**Ikaika** · 03-26-2007, 01:52 PM

glad to see your log starting already bro. Lol @ "allergy shit messing with my cabbage."

spaceclown · 03-26-2007, 02:00 PM

Fuking Missouri weather sucks nuts for people with allergies.

**Ikaika** · 03-26-2007, 02:06 PM

tell me about it man...i was a mess till i got my allergy shots.

stonecoldtruth · 03-26-2007, 03:51 PM

Quote:

Originally Posted by spaceclown

Fuking Missouri weather sucks nuts for people with allergies.

Don't tell me that! I'll be coming down to Missouri later this week to visit my family.. last thing I need is something ****ing with my cabbage.

SCT

spaceclown · 03-26-2007, 04:12 PM

With weather change I always get my head AFU. What part of Misery you coming to?

stonecoldtruth · 03-26-2007, 04:48 PM

Quote:

Originally Posted by spaceclown

With weather change I always get my head AFU. What part of Misery you coming to?

Joplin for a day or two, then driving down to Eureka Springs Arkansas for a wedding.

SCT

**Ikaika** · 03-26-2007, 05:45 PM

You'll be way out in the country...100% screwed.

spaceclown · 03-26-2007, 05:47 PM

Yep you better bring some meds with ya.

spaceclown · 03-26-2007, 05:53 PM

Hey here is my proposed 4-day DC style split. Please take a look and make sure I didnt fuk anything up.
Clown's 4 day DC

**Ikaika** · 03-26-2007, 05:57 PM

completely fooked, start over. D+ at best.

**madman911** · 03-26-2007, 08:22 PM

I must break you.

**Ikaika** · 03-26-2007, 09:17 PM

lol inter-log shit talking has begun.

spaceclown · 03-26-2007, 10:12 PM

Quote:

Originally Posted by madman911

I must break you.

Good luck tiny :bshot:

Lowdown5 · 03-26-2007, 10:50 PM

Clown, you know you are my brother, but, being a betting man my money is on MadMan to kick your ass!!

OK, I think you will do ok!!

Pretty good!!

Maybe 3rd!

**madman911** · 03-27-2007, 01:14 AM

Quote:

Originally Posted by Lowdown5

Clown, you know you are my brother, but, being a betting man my money is on MadMan to kick your ass!!

You sir, are a betting genius!! :clapping:

spaceclown · 03-27-2007, 01:25 AM

I think this year if some of these noobs can last the whole competition I wont place at all but I never quit!

**davtown** · 03-27-2007, 04:23 AM

Well hey.... considering the thread title, you know I gotta post this pic up. It suits you so well!

**Ikaika** · 03-27-2007, 05:40 AM

You must spread some Reputation around before giving it to davtown again.

spaceclown · 03-27-2007, 02:01 PM

First off I love the new style to the forum. I use Opera sometimes as my browser and it fits nicely. Last time the header was all outta whack. Kudos Sholiz

Workout 2A

Hammer Strength Incline Bench Press - 191x12RP
- Bam! This is hyuge for my weak ass!

Freemotion Cable Flys - 70x20SS
- I was supposed to hit 30 so I will lighten this up.

Flex Shoulder Press - 180x18RP
- Damn could have went heavier

Smith Close Grip Bench Press - 155x13RP
- First time on these. Felt it in the wrist a bit. Maybe my grip was to close?

Xtreme Stretch Chest - 70lb db's x 60sec
Xtreme Stretch Tricep - 45lb db x 60 sec - slight pain in elbow

Bonus
Life Fitness Abdominal - 110X20, 130x15, 150x10
- 2-3 second holds on the crunch

I was extremely happy today. My man boobs are my weak area or atleast the area I feel needs the most improvement so 190lb incline for my lanky arms and weak ass chest is awesome! This is probably a PR for me. 200lbs look to be in my near future

Today also I was sweaty stinky guy at the gym. With the temprature change man it was humid and I was sweating like crazy! Water intake is about 2 gallons daily.

Diet
Yesterday wasnt bad. A couple hundred in excess cals but honestly I rather have over than under currently. Macros yesterday was 4697 cals at 44% protein, 34% carbs and 22% fat mainly from fish oil/nuts.

Tomorrow is a rest day.

spaceclown · 03-28-2007, 02:05 PM

Today is an off day.
Yesterdays macros......
Cals - 5178
Pro - 41
Carb - 34
Fat - 25

hibiscus09 · 03-29-2007, 09:02 PM

You misspelled spaceclown.

spaceclown · 03-29-2007, 09:30 PM

LMAO what an idiot :p

**madman911** · 03-29-2007, 09:48 PM

Oh damn... that is awesome, right in the thread title... oh you gotta keep it that way, no fixes allowed. spacelown... too funny, you have to teabag yourself now.

spaceclown · 03-29-2007, 09:53 PM

If I could only reach. If I was as old as Vipershit my balls probably would hang low enough to teabag myself

**Viperspit** · 03-29-2007, 10:40 PM

Quote:

Originally Posted by spaceclown

If I could only reach. If I was as old as Vipershit my balls probably would hang low enough to teabag myself

Jealous?

What's this Log all about? Looks like my 6th grade workout schedule :bshot:

spaceclown · 03-29-2007, 11:30 PM

Quote:

Originally Posted by Viperspit

Jealous?

What's this Log all about? Looks like my 6th grade workout schedule :bshot:

Yeah your right DC training is for 6th graders. What you got? Hmm I squated 610 2 weeks ago? What do you got big guy :box: You stick with curls in the squat rack and let my skinny fat ass show you how its done!

spaceclown · 03-30-2007, 01:42 PM

Today was a pretty good day imo but holy shitzu it was humid. I was sweating my fat ass off today! Had some new exercises today and thats always fun but it sucks cause I do to many warm-up sets trying to find the right weight for the single working set. Anyway here's how it went.

Workout
1B

Alternating DB Curls - 45x12RP
- Haven't done these in ages. Guess these where ok but nothing special.

Reverse Grip DB Curls - 25x33RP
- Hmmm I guess I under estimated my abilities. Will definately increase these.

Xtreme Stretch Bi's - Hurt more than normal today

Reverse/Close Grip Rack Chins - BW+25x11RP
- Don't like em. I prefer the regular wide grip. Felt like a puss on these.

Deadlifts - 235x12SS / 305x6SS - PR Up 30lbs!
- I recently started DL's and after squats yesterday these hurt good. I really suck ass at DL's so I shall continue to do them. This is one exercise that sucks nuts when your tall! I really had to phyche myself up for the 305 cause on about the 8th rep on 235 I thought for sure I was gonna puke.

Off till Monday.....damn it

Diet/Water/Sleep
Diet is still hovering 4.5-5k cals. Sounds odd but I am trying to up my fats in the mid 20% range. Everything I eat is basically no to very little fat and with past experience I need to get fats about 25% to see decent gains for some reason. Water is still in the 2 gallon range. Sleep is something that always sucks. I average 7 hrs at night and thats an improvement. I really need to get more rest.

IMPC is almost here....It's on!!!!

**madman911** · 03-30-2007, 03:05 PM

I think keeping fat intake at 25-30% is always a good call, especially while bulking. There's some evidence that test levels could drop if you cut fat under 20%.

spaceclown · 03-30-2007, 03:25 PM

Yep I have read similar.

03-26-2007, 01:35 PM	#1
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Spacelown's teabagging mofos again - IMPC 07 log Decided to start a bit early on the IMPC thang. If you have any questions do not hesitate to ask. I will post up the full routine later for all that are curious. I am still hammering out the details. Weight 229lbs BF - tonight and will put it in my bodyblog but its not pretty. Measurements - tonight and will put them in my bodyblog. Workout WO 1A I am trying out 4 days a week of DC with proposed days of M/T/Th/F of W/Sa/Su. I recently did a 3day DC and initially it hurt but I adapted quickly. I figured I would try a 4 a day and see how my recovery is. EZ Curls - 105 x 11RP - This felt OK. I have done better. Pinwheel Curls - 35 x 10SS - I don't like these so I'll keep doing them. Xtreme Stretch - Bi's Hammer Strength High Rows - 322x19RP - Need to up this. Rack Deads - 315x10 / 405x3 - PR - 405 was really stretching it here. I did 375x8 about 3 weeks ago so I figured why not try it. I think 365 is on next time Oh 405 was a PR though Overall a pretty decent WO. I didnt really have my head into it. I have some allergy shit messing with my cabbage and my focus sucked donkey balls. __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-26-2007, 01:52 PM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	glad to see your log starting already bro. Lol @ "allergy shit messing with my cabbage." __________________ No supplement can make up for the lack of a strong work ethic.

03-26-2007, 02:00 PM	#3
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Fuking Missouri weather sucks nuts for people with allergies. __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-26-2007, 02:06 PM	#4
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	tell me about it man...i was a mess till i got my allergy shots. __________________ No supplement can make up for the lack of a strong work ethic.

03-26-2007, 04:12 PM	#6
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	With weather change I always get my head AFU. What part of Misery you coming to? __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-26-2007, 05:45 PM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	You'll be way out in the country...100% screwed. __________________ No supplement can make up for the lack of a strong work ethic.

03-26-2007, 05:47 PM	#9
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Yep you better bring some meds with ya. __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-26-2007, 05:53 PM	#10
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Hey here is my proposed 4-day DC style split. Please take a look and make sure I didnt fuk anything up. Clown's 4 day DC __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-26-2007, 05:57 PM	#11
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	completely fooked, start over. D+ at best. __________________ No supplement can make up for the lack of a strong work ethic.

03-26-2007, 08:22 PM	#12
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,559 Recipes: 0 Rep Power: 195	I must break you. __________________ IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-26-2007, 09:17 PM	#13
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	lol inter-log shit talking has begun. __________________ No supplement can make up for the lack of a strong work ethic.

03-26-2007, 10:50 PM	#15
Lowdown5 Amateur Join Date: Oct 2006 Posts: 76 Recipes: 0 Rep Power: 6	Clown, you know you are my brother, but, being a betting man my money is on MadMan to kick your ass!! OK, I think you will do ok!! Pretty good!! Maybe 3rd! __________________ Lowdown "I have never failed in the past, I have just not succeeded yet!"

03-27-2007, 01:25 AM	#17
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	I think this year if some of these noobs can last the whole competition I wont place at all but I never quit! __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-27-2007, 04:23 AM	#18
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,361 Recipes: 0 Rep Power: 402	Well hey.... considering the thread title, you know I gotta post this pic up. It suits you so well! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-27-2007, 05:40 AM	#19
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 4,061 Recipes: 0 Rep Power: 602	You must spread some Reputation around before giving it to davtown again. __________________ No supplement can make up for the lack of a strong work ethic.

03-27-2007, 02:01 PM	#20
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	And so it continues! First off I love the new style to the forum. I use Opera sometimes as my browser and it fits nicely. Last time the header was all outta whack. Kudos Sholiz Workout 2A Hammer Strength Incline Bench Press - 191x12RP - Bam! This is hyuge for my weak ass! Freemotion Cable Flys - 70x20SS - I was supposed to hit 30 so I will lighten this up. Flex Shoulder Press - 180x18RP - Damn could have went heavier Smith Close Grip Bench Press - 155x13RP - First time on these. Felt it in the wrist a bit. Maybe my grip was to close? Xtreme Stretch Chest - 70lb db's x 60sec Xtreme Stretch Tricep - 45lb db x 60 sec - slight pain in elbow Bonus Life Fitness Abdominal - 110X20, 130x15, 150x10 - 2-3 second holds on the crunch I was extremely happy today. My man boobs are my weak area or atleast the area I feel needs the most improvement so 190lb incline for my lanky arms and weak ass chest is awesome! This is probably a PR for me. 200lbs look to be in my near future Today also I was sweaty stinky guy at the gym. With the temprature change man it was humid and I was sweating like crazy! Water intake is about 2 gallons daily. Diet Yesterday wasnt bad. A couple hundred in excess cals but honestly I rather have over than under currently. Macros yesterday was 4697 cals at 44% protein, 34% carbs and 22% fat mainly from fish oil/nuts. Tomorrow is a rest day. __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-28-2007, 02:05 PM	#21
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Today is an off day. Yesterdays macros...... Cals - 5178 Pro - 41 Carb - 34 Fat - 25 __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-29-2007, 09:02 PM	#22
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 59	You misspelled spaceclown.

03-29-2007, 09:30 PM	#23
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	LMAO what an idiot :p __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-29-2007, 09:48 PM	#24
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,559 Recipes: 0 Rep Power: 195	Oh damn... that is awesome, right in the thread title... oh you gotta keep it that way, no fixes allowed. spacelown... too funny, you have to teabag yourself now. __________________ IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-29-2007, 09:53 PM	#25
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	If I could only reach. If I was as old as Vipershit my balls probably would hang low enough to teabag myself __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-30-2007, 01:42 PM	#28
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	3/30 Today was a pretty good day imo but holy shitzu it was humid. I was sweating my fat ass off today! Had some new exercises today and thats always fun but it sucks cause I do to many warm-up sets trying to find the right weight for the single working set. Anyway here's how it went. Workout 1B Alternating DB Curls - 45x12RP - Haven't done these in ages. Guess these where ok but nothing special. Reverse Grip DB Curls - 25x33RP - Hmmm I guess I under estimated my abilities. Will definately increase these. Xtreme Stretch Bi's - Hurt more than normal today Reverse/Close Grip Rack Chins - BW+25x11RP - Don't like em. I prefer the regular wide grip. Felt like a puss on these. Deadlifts - 235x12SS / 305x6SS - PR Up 30lbs! - I recently started DL's and after squats yesterday these hurt good. I really suck ass at DL's so I shall continue to do them. This is one exercise that sucks nuts when your tall! I really had to phyche myself up for the 305 cause on about the 8th rep on 235 I thought for sure I was gonna puke. Off till Monday.....damn it Diet/Water/Sleep Diet is still hovering 4.5-5k cals. Sounds odd but I am trying to up my fats in the mid 20% range. Everything I eat is basically no to very little fat and with past experience I need to get fats about 25% to see decent gains for some reason. Water is still in the 2 gallon range. Sleep is something that always sucks. I average 7 hrs at night and thats an improvement. I really need to get more rest. IMPC is almost here....It's on!!!! __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

03-30-2007, 03:05 PM	#29
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,559 Recipes: 0 Rep Power: 195	I think keeping fat intake at 25-30% is always a good call, especially while bulking. There's some evidence that test levels could drop if you cut fat under 20%. __________________ IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

03-30-2007, 03:25 PM	#30
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,736 Recipes: 0 Rep Power: 104	Yep I have read similar. __________________ Spaceclown www.onlinebodybuildingfederation.com Owner

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