Trucelt's Journal: LET THE BODIES HIT THE FLOOR.... - Page 58

**trucelt** · 11-16-2008, 05:58 PM

DC- i REALLY like the preloaded arm workouts.....didnt affect my strength too much but it certainly gave the other exercises a different feel

FRICKIN BEARS!!!!!!!!!

IronBrendan · 11-16-2008, 07:09 PM

Box Squat/Sissy squat....way to be creative!

geese_com · 11-17-2008, 11:30 AM

Quote:

Originally Posted by trucelt

DC- i REALLY like the preloaded arm workouts.....didnt affect my strength too much but it certainly gave the other exercises a different feel

FRICKIN BEARS!!!!!!!!!

That Packers vs. Bears game yesterday was just ridiculous. Now three teams are 5-5 it's gonna be tight

bruno · 11-17-2008, 05:27 PM

Truce I though of you when I saw the highlifts for that game. That was ugly. I was going to try to think of a way to put a positive spin on it but there really is none. Sorry man.

Do you do sissy squats by just grabbing a bar or a post or something? I have seen a few different ways to do these but I have never really done them. Is it just bodyweight or do you add weight to these? It seems like a great exercise to hit the quads as long as the knees don't hurt too much.

**trucelt** · 11-17-2008, 09:03 PM

Bruno- yah your right the bears looking pretty awful in all phases of the game. thier lack of a pass rush is killing this team....i think im we are all in the position of watching this bears defense get old overnight. mike brown is a good example not an older player but will all of the injurie hes had...simply not the same player anymore.

As for the sissies i do them in a squat rack of smith with the bar set up to squat theni take the pushdown rope (a towel will do) raise up on my toes then bend my knees what makes these so hard is that the ONLY part of you to flex/bend is the knees...so form your knee joint to your shoulders should be a straight line: VERY difficult, im not there yet but i will be soon. Its a killer stretch for your quads.....

breck · 11-17-2008, 09:11 PM

I am glad I was working during the game....i listened to it on the radio and was so pissed. they oculd be a 1 loss team right now, but i think they will struggle the remainder of the season.

Adam Mcvey · 11-18-2008, 12:14 AM

Quote:

Originally Posted by trucelt

DC- i REALLY like the preloaded arm workouts.....didnt affect my strength too much but it certainly gave the other exercises a different feel

FRICKIN BEARS!!!!!!!!!

your telling me.

we got bent over and packed hard by the packers brother. and i dont like the way it feels at all...........

Adam Mcvey · 11-18-2008, 12:15 AM

Quote:

Originally Posted by breck

I am glad I was working during the game....i listened to it on the radio and was so pissed. they oculd be a 1 loss team right now, but i think they will struggle the remainder of the season.

i agree.

they really gotta do what they need to to blow this thing up and start over building around briggs, orton, and forte

groversbeef · 11-18-2008, 01:39 PM

Good squat workout truce! I haven't done lunges in ages and have added them in to mine recently. I find they knock the wind out of you... good idea putting them last in your workout.

**trucelt** · 11-18-2008, 03:11 PM

GB- yah i dont go super heavy but i love doing walkng w/DB's and just taking a huge ass stride....

Okay where do i start????

Saturday i trained legs BUT before i did legs i had a friend (a personal trainer who does strongman comps) take my bodyfat measurement. I asked him to do a 9-site Parrillo. anyways he just gave me the raw numbers and i didnt do the calculation until sunday after the game.

HOLY F**K!!!

wow im shocked...my bf percentage was much higher than i guess. 2months of pre-wedding parties/the honeymoon and being sick injured really took its toll.The measurements from the front werent actually too bad but the lower back/kidney, quad and upper back were all high. I think thats why i was so off when i guessed previously....as soon as i saw the number i put on some shorts/t-shirt dranks some Extend and headed to the gym to knock out some cardio.

sunday night i had a b-day party to attend for my father-in-law and brother-in-law so i enjoyed my dinner (lobster, crab and shrimp pasta with portobello mushrooms and spinach) and started dieting monday AM. I also am up at 5am doing fasted cardio (i take some BCAA's prior....) and do my weight-training in the late afternoon/evening. I'll be doing AM cardio mon/tue/thu/fri.

So heres last nights workout: LOWER CHEST/DELTS
BB DECLINE
275x6
felt good actually did 7 reps but i had help on the last rep....

FLAT FLYS
60x12
felt good stretching the pecs out after the heavy pressing...had a spot and went to failure

HS WIDE CHEST
315x11
315x9
no warm up here just threw 3 plates on and went to work....

CABLE FLYS
2x12-15
held the contraction for a 2 count (ouch!)

HS OVERHEAD PRESS225x10
225x10
hammer seemed the way to go after all the chest work....smart move

SEATED LATERALS
15's x20
15' x16
yah i know super light but i was more concerned about having perfect form here.

All in all i very good workout....had 2 scoops MuscleProvider/a banana/3 amino tabs,3 liver tabs before i left the gym. Did my AM cardio this morning and wil hit midback/traps/rear delts tonight.....YAH BUDDY!!!

BTW-
1) no i wont tell you the actual %
2) No Im not dieting for a show ect
3) when you see my training plan yes it will look like overtraining....thats the plan training wise for the next 6 weeks, in jan/feb i will be teaching 3 nights a/week (6-10pm) in addition to my regular 40 hour week job sooo for the 6-8 weeks following my training will be very abbreviated.
4) i am NOT taking it slow or easing into my diet/cardio....i want to jump start the fat-loss process as much as possible, come janurary i will be returning to a more balance approach.

idk · 11-18-2008, 04:34 PM

looks like a plan truce. what classes are you teaching? i believe you mentioned psychology a few times?

**trucelt** · 11-18-2008, 04:58 PM

im teaching two nights a week now...(tue/wed) but three is whole different ball game. All psych or gen/ed classes. Im looking to buy property in the next year so i'll be picking up classes/working more nights ($$$$$$$)

slide · 11-18-2008, 06:31 PM

Those numbers cant be that high, bro. Not w/ how meticulous you are w/ things. Either way, I think you will be good to go in no time.

Ive got the HS Wide Chest tomorrow--slowly but surely liking this exericise more and more each time I do it. Have you experimented w/ putting an extra pad on the "back" portion of the chair? Any thoughts on that? Ive not done this, but have seen a few in here and at the gym do it.

How many weeks are the ground classes?

-slide

**trucelt** · 11-18-2008, 06:49 PM

slide-
yup its pretty high....i am pretty meticulous monday-friday afternoon, but it tends to go to hell on the weekend plus as much as i hate to admit my next b-day i will hit the big 4-0 and i think some of it is just age-related.

as for the HS Wide Chest...thats my FAVORITE chest machine, no contest. It seems pretty well-designed for me so i dont need to alter it...i have added the back pad but all it seem to do is make my butt farther away the "back" portion thus creating an angle similiar to a decline which i dont want....my advice is to try it.

the ground classes are 5 weeks for undergrad/6 for grad and gen/101, gen/300 are also both 6 weeks because they have a week zero....i will have like 8 weeks where im teaching 3 nites a week

IronBrendan · 11-18-2008, 06:49 PM

MMM Muscle Provider!

Anyway, good luck on the diet bro. Are you going to post up your daily meals?

wakejump4me · 11-18-2008, 08:44 PM

hey Buddy . i am trying to stop by more often but finding time is a major issue for me . hope all is well

wake

**trucelt** · 11-19-2008, 01:40 AM

WAKE!!!!!

whats up buddy?? hope you are doing better seems like things have been rough for you. Ill try to stop by your journal and see how the wake'ster is doing. By the way you are looking ZIPPERED!

**thenatural** · 11-19-2008, 01:46 AM

yo truce good luck tightenin up the waist line shoot me a email if you want to exchange some ideas

groversbeef · 11-19-2008, 01:48 AM

Nice declines truce! Welcome to the diet zone

**trucelt** · 11-19-2008, 03:50 AM

Natty-thanks bud..hows life in canadia?

Grove-yippee...

Todays session--- damn, i left work early got hoem got changed as quick as i could an headed over to the gym for some midback/rear delts/traps.

REAR PULLDOWNS
2x10:180
started out light with these and slowly worked up to my 2 work sets...i only bring the bar down to ear height and try to "crunch" for a second at the bottom.

T-BAR ROW
225x10
225x9
again i used the straight across grip not the angled grip and gripped pretty wide. Got a good pause/stretch at the bottom.

DB ROWS
80x10
100x8

100 felt good...not too heavy not too light

HS SHRUGS/HIGH PULLs
3 supersets w/275

INCLINE REAR FLYS
2x12:20's

my workouts seem pretty good when im pressed for time...great pump tonight. 2scoops Muscle provider w/large banana and aminos/liver tabs PWN.

2 hours later 10oz tilapia/spinach salad/ almonds.

No AM cardio tommorrow will hit calves/hams/quads tommorrow after work. Want to try some front squats (will use FST-7 to pre-load quads).

breck · 11-19-2008, 09:05 AM

Looks good trucelt. how much cardio are you gonna start with?

**trucelt** · 11-19-2008, 03:51 PM

40minutes 4x/week

**thenatural** · 11-19-2008, 04:00 PM

its so damn cold

**trucelt** · 11-19-2008, 05:19 PM

it may be cold jay but more importantly have you found special lady friend to keep you warm?

bruno · 11-19-2008, 06:28 PM

Nice workouts truce. Good luck with the new diet and cardio plan. I like your mentality of jumping right in rather than easing into it.

11-16-2008, 05:58 PM	#1426
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	DC- i REALLY like the preloaded arm workouts.....didnt affect my strength too much but it certainly gave the other exercises a different feel FRICKIN BEARS!!!!!!!!! __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-16-2008, 07:09 PM	#1427
IronBrendan Super-heavyweight Member Join Date: Jun 2005 Location: University of Florida Posts: 7,138	Box Squat/Sissy squat....way to be creative! __________________ "Intensity is finite, volume is finite, weights are infinite." - DC "Everyone seems to think having a strict diet is hardcore. Wrong! It’s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you’re going to pop and then going to get a milkshake." --Dave "Fuckin'" Tate Get 5% OFF at trueprotein.com with Discount Code: BTR777 Formerly El_Animal

11-17-2008, 05:27 PM	#1429
bruno Intense Set of the Month winner April, May, July, August and September 2008 Join Date: Dec 2007 Location: Portsmouth, NH Posts: 4,048	Truce I though of you when I saw the highlifts for that game. That was ugly. I was going to try to think of a way to put a positive spin on it but there really is none. Sorry man. Do you do sissy squats by just grabbing a bar or a post or something? I have seen a few different ways to do these but I have never really done them. Is it just bodyweight or do you add weight to these? It seems like a great exercise to hit the quads as long as the knees don't hurt too much. __________________ I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

11-17-2008, 09:03 PM	#1430
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	Bruno- yah your right the bears looking pretty awful in all phases of the game. thier lack of a pass rush is killing this team....i think im we are all in the position of watching this bears defense get old overnight. mike brown is a good example not an older player but will all of the injurie hes had...simply not the same player anymore. As for the sissies i do them in a squat rack of smith with the bar set up to squat theni take the pushdown rope (a towel will do) raise up on my toes then bend my knees what makes these so hard is that the ONLY part of you to flex/bend is the knees...so form your knee joint to your shoulders should be a straight line: VERY difficult, im not there yet but i will be soon. Its a killer stretch for your quads..... __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-17-2008, 09:11 PM	#1431
breck Light-heavyweight Member Join Date: Apr 2007 Posts: 1,217	I am glad I was working during the game....i listened to it on the radio and was so pissed. they oculd be a 1 loss team right now, but i think they will struggle the remainder of the season. __________________ SAVE 5% ON YOUR NEXT ORDER FROM www.trueprotein.com order - use code RHB606 Uh oh, I think I just pooped my pants! -breck 04/2008

11-18-2008, 01:39 PM	#1434
groversbeef Heavyweight Member Join Date: Oct 2006 Location: Explaining to the bicep boys what the SQUAT rack is for... Posts: 2,862	Good squat workout truce! I haven't done lunges in ages and have added them in to mine recently. I find they knock the wind out of you... good idea putting them last in your workout. __________________ "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman

11-18-2008, 03:11 PM	#1435
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	GB- yah i dont go super heavy but i love doing walkng w/DB's and just taking a huge ass stride.... Okay where do i start???? Saturday i trained legs BUT before i did legs i had a friend (a personal trainer who does strongman comps) take my bodyfat measurement. I asked him to do a 9-site Parrillo. anyways he just gave me the raw numbers and i didnt do the calculation until sunday after the game. HOLY FK!!! wow im shocked...my bf percentage was much higher than i guess. 2months of pre-wedding parties/the honeymoon and being sick injured really took its toll.The measurements from the front werent actually too bad but the lower back/kidney, quad and upper back were all high. I think thats why i was so off when i guessed previously....as soon as i saw the number i put on some shorts/t-shirt dranks some Extend and headed to the gym to knock out some cardio. sunday night i had a b-day party to attend for my father-in-law and brother-in-law so i enjoyed my dinner (lobster, crab and shrimp pasta with portobello mushrooms and spinach) and started dieting monday AM. I also am up at 5am doing fasted cardio (i take some BCAA's prior....) and do my weight-training in the late afternoon/evening. I'll be doing AM cardio mon/tue/thu/fri. So heres last nights workout: LOWER CHEST/DELTS BB DECLINE 275x6 felt good actually did 7 reps but i had help on the last rep.... FLAT FLYS 60x12 felt good stretching the pecs out after the heavy pressing...had a spot and went to failure HS WIDE CHEST 315x11 315x9 no warm up here just threw 3 plates on and went to work.... CABLE FLYS 2x12-15 held the contraction for a 2 count (ouch!) HS OVERHEAD PRESS225x10 225x10 hammer seemed the way to go after all the chest work....smart move SEATED LATERALS 15's x20 15' x16 yah i know super light but i was more concerned about having perfect form here. All in all i very good workout....had 2 scoops MuscleProvider/a banana/3 amino tabs,3 liver tabs before i left the gym. Did my AM cardio this morning and wil hit midback/traps/rear delts tonight.....YAH BUDDY!!! BTW- 1) no i wont tell you the actual % 2) No Im not dieting for a show ect 3) when you see my training plan yes it will look like overtraining....thats the plan training wise for the next 6 weeks, in jan/feb i will be teaching 3 nights a/week (6-10pm) in addition to my regular 40 hour week job sooo for the 6-8 weeks following my training will be very abbreviated. 4) i am NOT taking it slow or easing into my diet/cardio....i want to jump start the fat-loss process as much as possible, come janurary i will be returning to a more balance approach. __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. INTENSE MUSCLE MODERATOR** Last edited by trucelt : 11-18-2008 at 03:18 PM.

11-18-2008, 04:34 PM	#1436
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,455	looks like a plan truce. what classes are you teaching? i believe you mentioned psychology a few times? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

11-18-2008, 04:58 PM	#1437
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	im teaching two nights a week now...(tue/wed) but three is whole different ball game. All psych or gen/ed classes. Im looking to buy property in the next year so i'll be picking up classes/working more nights ($$$$$$$) __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-18-2008, 06:31 PM	#1438
slide Heavyweight Member Join Date: Feb 2004 Posts: 2,687	Those numbers cant be that high, bro. Not w/ how meticulous you are w/ things. Either way, I think you will be good to go in no time. Ive got the HS Wide Chest tomorrow--slowly but surely liking this exericise more and more each time I do it. Have you experimented w/ putting an extra pad on the "back" portion of the chair? Any thoughts on that? Ive not done this, but have seen a few in here and at the gym do it. How many weeks are the ground classes? -slide __________________ "When you guys get home and face an anti-war protester, look him in the eyes and shake his hand. Then, wink at his girlfriend, because she knows she's dating a pussy." http://www.whitehouse.gov/

11-18-2008, 06:49 PM	#1439
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	slide- yup its pretty high....i am pretty meticulous monday-friday afternoon, but it tends to go to hell on the weekend plus as much as i hate to admit my next b-day i will hit the big 4-0 and i think some of it is just age-related. as for the HS Wide Chest...thats my FAVORITE chest machine, no contest. It seems pretty well-designed for me so i dont need to alter it...i have added the back pad but all it seem to do is make my butt farther away the "back" portion thus creating an angle similiar to a decline which i dont want....my advice is to try it. the ground classes are 5 weeks for undergrad/6 for grad and gen/101, gen/300 are also both 6 weeks because they have a week zero....i will have like 8 weeks where im teaching 3 nites a week __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR* Last edited by trucelt : 11-18-2008 at 06:52 PM.

11-18-2008, 06:49 PM	#1440
IronBrendan Super-heavyweight Member Join Date: Jun 2005 Location: University of Florida Posts: 7,138	MMM Muscle Provider! Anyway, good luck on the diet bro. Are you going to post up your daily meals? __________________ "Intensity is finite, volume is finite, weights are infinite." - DC "Everyone seems to think having a strict diet is hardcore. Wrong! It’s so easy. There is no strain or effort. You just follow the damn diet! Hardcore is stuffing your face to the point where you feel like you’re going to pop and then going to get a milkshake." --Dave "Fuckin'" Tate Get 5% OFF at trueprotein.com with Discount Code: BTR777 Formerly El_Animal

11-18-2008, 08:44 PM	#1441
wakejump4me The Specialist Join Date: Nov 2004 Posts: 4,439	hey Buddy . i am trying to stop by more often but finding time is a major issue for me . hope all is well wake __________________ to save as much money as possible on all your orders from www.TrueProtein.com type AXW999 in the discountcode box 2008 NPC South Florida Bodybuilding Heavyweight Champion be my Friend on Facebook (wakejump4me@gmail.com) Practice does not make perfect. Only perfect practice makes perfect. Vince Lombardi

11-19-2008, 01:40 AM	#1442
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	WAKE!!!!! whats up buddy?? hope you are doing better seems like things have been rough for you. Ill try to stop by your journal and see how the wake'ster is doing. By the way you are looking ZIPPERED! __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-19-2008, 01:46 AM	#1443
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,626	yo truce good luck tightenin up the waist line shoot me a email if you want to exchange some ideas __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

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11-19-2008, 01:48 AM	#1444
groversbeef Heavyweight Member Join Date: Oct 2006 Location: Explaining to the bicep boys what the SQUAT rack is for... Posts: 2,862	Nice declines truce! Welcome to the diet zone __________________ "I don't care what anyone blows up your ass, you ain't sore you don't gain shit..." ~ InHuman

11-19-2008, 03:50 AM	#1445
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	Natty-thanks bud..hows life in canadia? Grove-yippee... Todays session--- damn, i left work early got hoem got changed as quick as i could an headed over to the gym for some midback/rear delts/traps. REAR PULLDOWNS 2x10:180 started out light with these and slowly worked up to my 2 work sets...i only bring the bar down to ear height and try to "crunch" for a second at the bottom. T-BAR ROW 225x10 225x9 again i used the straight across grip not the angled grip and gripped pretty wide. Got a good pause/stretch at the bottom. DB ROWS 80x10 100x8 100 felt good...not too heavy not too light HS SHRUGS/HIGH PULLs 3 supersets w/275 INCLINE REAR FLYS 2x12:20's my workouts seem pretty good when im pressed for time...great pump tonight. 2scoops Muscle provider w/large banana and aminos/liver tabs PWN. 2 hours later 10oz tilapia/spinach salad/ almonds. No AM cardio tommorrow will hit calves/hams/quads tommorrow after work. Want to try some front squats (will use FST-7 to pre-load quads). __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-19-2008, 09:05 AM	#1446
breck Light-heavyweight Member Join Date: Apr 2007 Posts: 1,217	Looks good trucelt. how much cardio are you gonna start with? __________________ SAVE 5% ON YOUR NEXT ORDER FROM www.trueprotein.com order - use code RHB606 Uh oh, I think I just pooped my pants! -breck 04/2008

11-19-2008, 03:51 PM	#1447
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	40minutes 4x/week __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-19-2008, 04:00 PM	#1448
thenatural Moderator Join Date: Aug 2006 Location: Just around the bend. Posts: 8,626	its so damn cold __________________ weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

11-19-2008, 05:19 PM	#1449
trucelt Moderator Join Date: Feb 2006 Location: Honolulu,Hawaii Posts: 2,314	it may be cold jay but more importantly have you found special lady friend to keep you warm? __________________ I dont think you'll ever find somebody at the end of thier days looking back over thier life saying "damn i wish I would have put in more overtime at the office"...life is about people and experiences. *INTENSE MUSCLE MODERATOR*

11-19-2008, 06:28 PM	#1450
bruno Intense Set of the Month winner April, May, July, August and September 2008 Join Date: Dec 2007 Location: Portsmouth, NH Posts: 4,048	Nice workouts truce. Good luck with the new diet and cardio plan. I like your mentality of jumping right in rather than easing into it. __________________ I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.