Today is the first day i am recording again. Sorry i fell off with my shoulder injury.  I did not fall off lifting just posting.

Sunday Sept 07 , 2008 Speed Day

Bench with Bands (Black Minis - about 110lbs on top)

Warmed up to 100lbs with bar - 3 reps

100lbs - 3 Reps for 5 Sets

Bench with Bands Bench Shirt (Black Minis - about 110lbs on top)

185lbs - 3 reps For 7 Sets

Suspended Pushups with Chains with feet up

4 sets x 10 reps

Superseteed with

JM Presses

80lbs x 10

85lbs x 10

90lbs x 10

95lbs x 10

DIPS ( Not Deep for me, shoulder was feeling it)

3 sets - 10 reps

Good Sunday, Mishka my workout parnter actually woke up unlike some out sissies i work out with. Monday will be a fun day when they show up for the shit talking to begin.  Ill see them later as it is at a block party so atleast i get to eat their food.

KETTLEBELLS VS DUMBELLS PART 1
Kettlebells are famous and known for the strenght properties you can achieve simple by using kettlebells. Kettlebells have been around for centuries.
Theres been alot of hype around kettlebells lately in the gym, especially in the mma/martial arts scene. They also do have their place in weightlifting and even powerlifting. Kettle bells have been known to give you “Superhuman strenght”, “tendons as strong as steel”, “Complete martial arts conditioning solution that brings incredible strenght”. You have heard it all, but is it true?
Like every new craze there is a lot of hype. Kettlebells are in my opinion a great additional exercise to for variety. The shape of them makes the new training different and harder. But like everything else your body will eventually transition into using kettlebells and you will need to switch back to dumbells.
But if you are a serious lifter/fighter/bodybuilder then kettlebells are definatey worth the investment. You can do special excercises with a kettlebell that you can not do with a dumbell.

Some different Excercises you can do with a kettlebell: (if you dont know what they are just google them and find out how to perform them!)
Alternating Kettlebell Press – Shoulders
Alternating Press On Indoboard - Shoulders
Double Kettlebell Jerk - Shoulders
Double Kettlebell Push Press - Shoulders
Kettlebell Alternating Seated Press - Shoulders
Kettlebell Arnold Press - Shoulders
Kettlebell Long Cycle Press (pro series) - Shoulders
Kettlebell Seated Press - Shoulders
Kettlebell Seesaw Press - Shoulders
One-Arm Kettlebell Jerk - Shoulders
One-Arm Kettlebell Military Press To The Side - Shoulders
One-Arm Kettlebell Para Press - Shoulders
One-Arm Kettlebell Push Press - Shoulders
One-Arm Kettlebell Stomp Jerk - Shoulders
One-Arm Seated Kettlebell Military Press - Shoulders
Russian Kettlebell Jerk

	Enter your search terms Submit search form
	Web ibeatweightloss.com

Hey everyone, here is a video I came across while looking for Recipes on Youtube. I think she does a very good job on showing how to cook regular grilled chicken in minutes. I personally use more seasoning and hot sauce, but she nails the basics. You can easily marinate your chicken before placing it on the pan for extra flavor. I also personally use the George Foreman grill to make it easier.

Here is the video From Startcooking.com

	Enter your search terms Submit search form
	Web ibeatweightloss.com

Thursday February 21,
2008

Decline Ab Situps with weight behind head.

10lbs X 10

25lbs X 10

25lbs X 10

25lbs X 10

 

Anymore then 25 starts hurting my lower back and hips.

 

Back Machine Rows – Sitting on a specific angle to work
lats/rhomboids hard!

135×10

185×10

225×10

275×10

275×10

 

Hanging Leg Raises

10 Reps 4 Sets

 

Sitting Rows:

140lbs x 10

150lbs x 10

150lbs x 10

150lbs x 10

I always say my abs are weak, so its time for me to shut the fuck up and lift.

Technorati Tags: abs, upperback

Powered by ScribeFire.

Wednesday  February 20, 2008

Reg Bench:

135×5

155×5

185×5

225×5

235×3

245×0

 

Close Grip Bench

135×5

155×5

185×5

185×5

 

Pin Presses – Bench in Squat Cage, Safety Pins set so
Bar is literally on your chest. Its basically starting the bench press from a
dead stop on the bottom.

135×5

155×5

185×5

225×1

235×1

255×0

 

Pull Overs

60×10

60×10

60×10

60×10

 

Face Pulls – On Machine So weight is misleading

120×10

120×10

120×10

120×10

 

Good Bench workout, shoulder is killing me from the Pin
Presses, but hey, gotta do what you gotta do right?! Im tired of this pain shit
in my shoulder.  Ill worry about my form more then ever now,
but it still doesn’t seem to go away.  Atleast
I can squat right!  But if this doesn’t get
better soon, ill have to shave the bone down.

 

Technorati Tags: bench, press, pins, facepulls,

Powered by ScribeFire.

What’s up World? Hope
everyone had a great weekend.

I have been switching up my routine and I will keep trying
my new workouts.  My new workouts are not
focused on Powerlifting for say, but is focused around my weak points.  I need to strengthen my groin.  I can feel the deficit of strength big time
in the hole and even dead lifting.  I am
learning to not use such a wide stance when I’m not in my squat suit.  I have been doing Front Squats and they have
been seriously kicking my ass.  With the
front squats you seriously need to keep your form tight or else you will tip
forward.  I can feel my complete upper
back sore and can really feel it working.

 

Monday February 18,
2008 – Lower Body

Front Squats:

135 X 5

185 X 5

225 X 5

235 X 5

 

*Groin Work: (Hip Adductor Work)

80 X 20

85 X 20

90 X 20

95 X 20

 

*Leg Presses: Somewhat Wide Stance.

400 X 5

450 X 5

490 X 5

540 X 5

 

(Superseded the Groin Work & Leg Presses)

 

Leg Extensions

200 X 10

220 X 10

220 X 10

220 X 10

 

Back Extension (Lower Back)

100 X 10

100 X 10

100 X 10

100 X 10

 

Partial Lockouts

455 X 5

495 X 5

585 X 5

 

For anyone who has not Front Squatted, I highly recommend it.
 I cant handle no where near my max on
the front squat, but soon I hope to be very close (at least 70-80% Max).  Since you are keeping the upright position
hard, it is easier to actually get extremely deep in the hole.  This is what I have been lacking in the
squat.  Im going to Front Squat this
complete cycle (6 weeks).  Good mornings
and Front Squats and Dead lifts will all be a focus.  My bench is coming along slowly, but the
shoulder is still nagging.  I will train
it hard as I can, but I know my Deadlift + Squat will be the first lifts to increase.

 

On a Sad note, one of my Powerlifting Boys has left the gym,
his membership ran out and he is also a personal trainer with his own place set
up.  So it was more beneficial to him to
train at his own place and train his own cliental.  He will still be accepting Clients, so if you
are in the Bronx, New York
(where his place is located) contact him: Ricky at getstrong@guerillaathleticstudio.com.
 We will def see each other more since
ill be showing up to use his place on Sundays soon =]

Technorati Tags: squat, leg, extension, hip, adductor, presses, partials, front, squats

Powered by ScribeFire.

Whats up world? How is everyone.  I want to start off by saying i think i’m officially back. After watching Vlad break the Word Record (1250lb Squat) I had to go in and squat my ass off.  I had a great squat day and really worked my quads/hammys.  I also got i into the gym to bench! I miss flat benching and i was really avoiding it due to my shoulder injuries.  I need to stay tucked and tight when i benchpress or else i will flare my elbows.  Im slowly getting my bench back, its mainly a confidence issue since im not 100% about the big weights im trying.  Slowly getting back into it.  Im bulking up these days (2,000+ Calories of Lean foods)  I hope to be 215lbs by the summer time.  And i hope to have 2 competitions under my belt.

Workouts:

Tuesday Jan 22, 2008
Squat Day/Lower Body
135×10 - Raw
225×5 - Raw
275×5 - Raw
315×5 - Raw
365×5 - Briefs
405×4 - Briefs
455×5 - Briefs/Suit Straps Down
495×4 - Briefs/Suit Straps Down
545×1 - Briefs/Suit Straps Down*
515×1 - Briefs/Suit Straps Down**

*But cut the REP HIGH Bar was rolling. + The walkout was a bitch!
**Cut the REP High again, deeper then the 545, but still high.

My Squat suit was also fitting nice and tight.  I dont know if it was from the raw squatting getting the blood into my legs, but the suit felt alot tighter then it normally does.  It also could be from my diet, but who know, something is working and im not gonna try to dig it out to find out!

Wednesday Jan 23, 2008
Bench Day/Upper Body

Flat Bench
95×10 - Raw
135×10 - Raw
185×5 - Raw
225×5 - Raw
245×3 - Raw
185×4 - Raw (With Green Band)
225×3 - Raw (With Green Band)
235×5 - Shirted (With Green Bands)
275×2 - Shirted (With Green Bands)
275×2 - Shirted (With Green Bands)

Floor Presses:
135×5
135 + 2 Chains x 5
155×3
155 + 4 Chains x 5
165×3
165 + 6 Chains x 3
175×1
175 + 8 Chains x 0
175 + 8 Chains x 0

Floor Lockouts
225×5
285×5
315×5
365×5
405×4
455×1
495×0

My lockouts are still strong wich really keeps me happy. Its the weight near the chest where i feel my weekest.  It could just be a confidence thing so im hoping if i start handling this heavy ass weight again i will be more confident.

My Equipment fit so much tighter it was great.  The squatting caused skin to rip off my back while the benching caused a ton of damage lol.

I Guess this is why Powerlifting is NOT FOR PUSSIES!

Technorati Tags: powerlifting, benchpress, squat, bruises, injuries, war, hardcore, gym,

Powered by ScribeFire.

Whats up world? Sorry for the crappy updates lately as i have been sick as hell and just didnt workout and didnt want to look at this site because it was too hard NOT to get into the gym….

Im still a little sick, but its time to get back in.

Im doing a Full Power Meet in Caterat NJ on JAN 20, 2008.  Even tho i was sick, im still doing it, i need to get some experience and meet some people. I am not going in with the mindset to win, but i sure will try to kick some serious ASS.

Yesterday was the first day back into a shirt and flat benching.  I did very good for the fact i have not flat benched in about 4 Months.  My Boys were there ready to kick some ass too

Flat Bench Raw:
135×10
185×5
225×1
275×0 - Felt the shoulder pinching at max effort, but was just not having it

Flat Bench Shirt Work
275×3
315×1
335×1
355×0 - JUST Missed lockout, it was halfway but died out.
355×0 - Tweaked my shirt too much, just had no groove

Pull Overs
65×10
70×10
75×10
80×10

Shoulder Raises
25×10
25×10
30×10
30×10

Tricep Pushdowns on Machine, Dont know weight, just did it for blood and fatigue feeling….

After that left and enjoyed the night, tried teaching my man stick so i didnt get to eat a big meal, but god bless cassein, because i had 60grams protein (70% whey 30% Cassein) so it was a great sleep for me.

I feel good considering i have not benched in a very long time, Pain Free too.  Shocked but it was pain free.  I wont be doing any RAW board work simply because when i do i flare my elbows and the pain kicks in, but the shirt is keeping me tight and elbows tucked…

TONIGHT IS MAX SQUAT =]

Im going to rebench on Sunday, so i can get an extra day of work into the mix.

Technorati Tags: bench, press, shirt, raw, powerlifting, pullovers, shoulders

Powered by ScribeFire.

This is EliteFT’s Workout of the Week!

zercher squat

---

this is an awesome lift for the lower AND upper body.

Your
back will get a tremendous workout here. We use zerchers often with our
combat athletes. It’s also a great way to learn squatting technique b/c
it forces you to sit back and hold your chest high or the bar will roll
down your forearms.

Keep your hands high w/the barbell in the crook of your elbows.

A fat bar is most comfortable, but, you can simply wrap a towel around the center of the bar if a regular bar is uncomfortable.

or, JACK up your GUNS

Technorati Tags: workout, zercher, squats

Powered by ScribeFire.

This is EliteFT’s Workout of the Week!

zercher squat

---

this is an awesome lift for the lower AND upper body.

Your
back will get a tremendous workout here. We use zerchers often with our
combat athletes. It’s also a great way to learn squatting technique b/c
it forces you to sit back and hold your chest high or the bar will roll
down your forearms.

Keep your hands high w/the barbell in the crook of your elbows.

A fat bar is most comfortable, but, you can simply wrap a towel around the center of the bar if a regular bar is uncomfortable.

or, JACK up your GUNS

Technorati Tags: workout, zercher, squats

Powered by ScribeFire.