Wild buffalo attacks man

7 exams tomorrow so you guys aren't getting much out of me.

No warmup - no time for silly games

Log Press - 1 one and press for reps
90 x 10
140 x 5
160 x 3
180 x 2
200 x 1
230 x 1
250 x 1
220 x 6 pick up sticks, think thats a new best

15" rack pull - this exercise blows
225 x 5
405 x 3
475 x 1
525 x 1
575 x 1 - scared of blowing out an artery in my brain. That was great!

I haven't been eating anything but twizzlers, pixie sticks and cake icing.

Turn my Swag on.

mmm, perfect picture.

Well, I think I set a PR for saturated fat consumption this morning. I found a grass fed organic pint of heavy whipping cream and I mixed it with a coffee and slugged it. Best energy drink money can buy. Came out to 540% of my saturated fat for the day in one sitting and 1,600 calories. I'm a boss!

On the way to Chris Weaver's today I had my cow blast energy drink along with some dark chocolate. I've got to say that while I was driving, I was JACKED up! So pumped I was singing to britney spears the whole time.

In attendance today was the sexy Brett Somerville, Rob Agnoli Canoli, Chris Weaver and Christina Lafax. Haven't trained with these guys in ages so needless to say I was pumped!

By the time I got to Chris's place my heart rate was through the roof and I was feeling quite uncomfortable and jittery so I decided to forego the warmup and jump straight into the yoke. COLD SHOCK! No better exercise to warm up the body then throwing hundreds of pounds on the spine directly.

Yoke
400lbs x 50'
600lbs x 50'
700lbs x 50'
800lbs x 45' - took me 60 seconds. Definitely a new best. Chris's yoke is super comfortable. I think it tore 60% of the skin off of my upper back. That's ok though my back needed a trim anyway. I felt pretty winded after this.

Farmer's Walk
I forget the warmup weights.
135lbs/hand x 50'
220 x 50'
275 x 50'
335 x 25' 355 x 15' - can't believe I did this. Both sets were new bests. First time ever picking up over 700lbs.

Stones - I caught a glimpse of Rob Agnoli's bare chest before I started stones and knew that was all the motivation I need today to get some new bests.
275lbs x 3 @ 47"
315lbs x 1 @47"
340lbs x 1 @ 42" 365 x lap and missed the load. Think these are both new bests.
275 x 8 @ 47"

All in all I had an excellent time. I can't get over how strong everyone is. Chris and Brett both did farmer's deadlifts with 475lbs per hand and Christina had a run with 275lbs per hand. Rob is a chiseled 255lbs and is looking more ripped then ever. It looks like Brett and Rob are both persuing their doctorate at taco bell, which is great! (I think I almost pooped my pants when Brett said this)

We had some deep philosophical discussion after training about strongman, poop and getting drunk and it was the most fun I've had in a long time! Can't wait to do it again! Thanks Chris for the place to lift and Rob for the tape (which I stole because I brought my own secretly). I took a bunch of videos of us lifting. I'll get them up once I'm home and have access to my own computer. PEACE!

All of the Lights

Man I wasn't on my A-game today. I think I was at about a B or a C game. That being said, it doesn't mean that I can't post an awesome picture of a stud riding a shark.

Today we were blessed by the presence of the terrific Nick Caputinator Caputo. It was a fun day altogether. We spent that majority of the time blowing bubbles, reminiscing about past romance and staring into each other's eyes.

Dynamic Warmup

Axle Clean and Jerk - Crapped out on these today. 4 x 5-10 MB Slam between sets of C+J
125 x 3, 3
175 x 3, 3
215 x 1
235 x 1
255 x 1
250 x 5 - New PR but definitely have more in me. Don't know what happened today. I even played Brown paper Bag right before I started the lift.

http://www.youtube.com/watch?v=omJj-pgv2IQ

"Though it might seem wrong thank god for that white
They use to call me the pirex kid, aka young arm and hammer"

Flat Dumbbell Press SS w/Band Fallouts
60 x 5
90 x 5
110 x 5
130 x 7 120 x 10 - PRs. Had to salvage the workout somehow.
110 x 10

Axle Curl / Cable Facepull / Rope Climb - Gave myself 10 min. and just got after it.

Fuud.
9:00am
Ground Beef/venison mix I made w/veggies(broccoli, tomato, onion, mushroom, salad greens)
Raw sheep's milk cheese

12:00
more beef/deer mix
Sweet potato and olive oil

4:00pm
Salmon
Lara Ball

6:00 - 20g BCAA and water

8:00 - weird ass shake
oranges
grapefruit
grapes
banana
sweet potato
white potato
wow what was I thinking.

10:00
Salad
Beef mix
Brown Paper Bag money

I'm averaging 4k calories per day. Wondering if its not enough. Dropped down from 4,500-5,000. I only weigh 178!

Gua Sha!

I got my gua sha tools in the mail today. They are a deep massage tool similar to Graston's for anyone familiar out there. Steph is going to hate me. I'm gonna fix her neck!

Our class(class of 2013) met the class of 2014 today. Feels good not to be the new guy. makes me feel like I accomplished something.

Felt like el doo doo before the workout started. Glad I pushed through. Ended up being a good day.

Dynamic Warmup.

Log Cleans (from hang)
140 x 5
180 x 5
230 x 5
250 x 3 - still not feeling awesome. Need to work on these

Atlas Stones - great day for this. My dad got me some more pallets so I wanted to give them a go.
200lbs to 55" x 3
240 to 55"
280 to 55" - new best for height I'm sure. Felt great. I'm usually terrible with high boxes
240 to 60"
200 x couple misses @ 65" - pretty much a stone clean and press at this point. Couple narrow misses.

Aight, you know what it is. Everything I do, I do it beef.
7:30am
salmon and oil
coffee lara ball

12:00pm
salmon and oil
apple and almond butter
sweet potato and oil

4:00pm
Apple Pie Lara ball

5:30-6:30 - 20g BCAA and water

7:30pm
Rice (OH my god!)
pork chopskies
green beans
Smoothie - citrus and MANanas.
http://www.youtube.com/watch?v=qRuNxHqwazs

10:00pm Salad and other stuff. Didn't make dinner yet.

fly till I die

mmmm, a cat with beers on its head. I've been into cats lately huh.

Man I've been tired this week. Not especially motivated but getting stronger none the less!

Dynamic warmup

Bench Press
95 x 5
135 x 5
185 x 3, 3
225 x 2
245 x 8
260 x 8
275 x 8 - This damn weight has been plaguing me for years, finally got it.

Pullup - strict
45 x 8
60 x 8
70 x 8

And done.

Everyday I'm Hustin

One of my favorite quotes of all time.

"Captain, my religious belief teaches me to feel as safe in battle as in bed. God has fixed the time for my death. I do not concern myself about that, but to be always ready, no matter when it may overtake me." He added, after a pause, looking me full in the face: "That is the way all men should live, and then all would be equally brave" The Great Stonewall Jackson"

One of my favorite videos, Katt Williams

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

Good day today. New best on deads and yoke. Low volume day. Took forever though.

Static stretch hips/quads/hips/ankles

Dynamic Warmup

Deadlifts
135 x 5
225 x 3
315 x 3
385 x 3
435 x 1
485 x 1 - belt on
500 x 4 - Heyoooo! New best

Yoke - did these inside the building cause it was raining. only went 15'
I am terrible at math.
400 x 15'
600 x 15'
700 x 15'
810 x 15' 860 x about 5' - 2-step! http://www.youtube.com/watch?v=kyjFtqqpVoU
never went heavy like this before on Yokes, I honestly have never pushed hard with yoke consistently. getting a bit better here. Pick felt doable, calf was cramping.

Jeep Pushes
2 x 150ish'

Food
7:30am
Salmon leftovers
Coffee-chocolate lara ball

11:00
2 coconut lara balls

2:00
1 lara ball and more salmon

4:00
eggs + oil and butter
Lots of cheese sticks(I'm addicted)
Dried cherries

6:00-7:30 - BCAAs and water

8:00 - shake bananas and strawberries

10:00
Roast Beef and onions
Salad + dressing
apple pie lara ball.

I got a chopper in the car, uhh

Nothing like a cat-shark to liven up this blog.

Man I had a great time tonight. Trained under the stars with my life friends Matt and Greg. (It was magical!) All kidding aside I'm really amped that I have so many people supporting me and training with me. My Dad opened up the gym walls today and it feels awesome to be training in the warmth with a nice breeze on your butt.

Today was a day of Milestones! I wrote about a week or so ago some of my upcoming goals. I hit one of em tonight plus some. Pretty amped about this. Last few weeks have been awesome.

Skipped the static stretch(arrove(is that a word?)(Did I just put parentheses inside of parentheses?) late to the gym) I was at the Magee clinic in Philly training to help out patients with neurological conditions. Pretty cool.

Dynamic warmup

Axle Clean and Jerk
95 x 3
125 x 3
175 x 3
215 x 2
250 x 1
275 x 1 - belt on
300 x 1 - 20lbs PR baby
320 x 0 - clean went up easy, press looked aweful. Greg said my face looked like tomato soup. pretty much sums up that lift.

Flat DB Press
60lbs x 6
110 x 6
130 x 6 - pumped, new best
140 x 1 - I got my rt arm up on the 2nd rep. Pretty weak.

Cable Face Pull / Axle Curls / Band Draw-ins

Food
8:00am
Eggs and avocado prepared by my lovely girlfriend Steph aka my love slug.

11:00 - 2 home made lara logs

2:30 - Don't know what I was thinking.
yogurt
cheese sticks
almonds

6:00 - Lara Ball

8:00-9:30 - 20g BCAA and wooder

10:00 - shake nanners and strawberries

Damn its late.

Dinner will be salad, fish and something else, dunno yet.

Thanks for everyone reading my blog

You totally rad blogsters you.

Well I've been churning out Lara bars(more like lara logs and lara balls) like a boss. You can pretty much call me Lara. I basically took over the production component of the company. I'm a weirdo and count my calories. I made made 14,500 calories worth of Lara Bars. Thats somewhere around 75 regular lara bars bought at the store. Needless to say I'm pretty siked about this. All of this delicious will certainly make it to my biceps immediately upon consumption.

4/8/2011

Static stretch - actually think I was too late to stretch, I made up for it the next day.

Dynamic warmup

Log Clean
140 x 5
190 x 5
230 x 5
210 x 5 - speed and technique work. Wasn't happy with the 230, it wasn't easy for me. First time doing this but its gotta improve.

Tire Flips
550 x 3
750 x 1
850-950ish - basically had two people sit toward the front of the 550lb tire.
couple singles here. Feels strong - used a tack cloth.

Done. Man I accomplish so much when I train. Sike not.

Man its two days later and I forgot what i ate. Let me take a stab at this.
7:00 - probably eggs and stuff

12:00 - probably pemmican or some other stupid concoction made with beef lard.

3:00 - bananas + griffon feathers

6-730 - BCAAs and water

8:00 - smoothie

10:00 - fish with nuts in it that I don't like from steph. (kidding...)

Get your Swell on

I finally got around to making some home made lara bars. Or more like Lara balls. Everyone at school loved my balls. Er... my coconut balls.

Anyway, they turned out pretty delicious. It took me a while to get the ingredients together. Dates, coconut, coconut oil, raw almonds. Blend and mix, thats pretty much it. Nice and calorie dense to get some fast energy in throughout the day to fuel my enormous biceps.

Boy all this training lately has been wearing me down. I'm getting new bests everywhere and I'm feeling it! I've been telling my body to suck it up mostly. But I know I need to take it easy eventually so I don't get injured.

Static Stretch - T-spine/Lats/Pecs

Dynamic Warmup

Bench Press SS w/pullups

135 x 10

185 x 5

205 x 5

225 x 5

225 x 10

240 x 10

255 x 11 - thought I'd be tired after the previous sets but I rocked these out surprisingly. New Best

Weighted Pull-ups

BW x 5, 5, 5

25lbs x 5

45lbs x 10, 10

55 x 10 - strict, getting my swole on.

Dumbbell Side Bends

60lbs x 10/side

110lbs x 10/side

160lbs x 10/side

I'm so food.

8:30am

Chicken

broccoli

mushrooms

butter

olive oil

Coconut Lara Balls! Everyone loves them!

12:30pm

Chicken

broccoli

mushrooms

butter

olive oil

More balls

4:00

2 more lara balls

5:00pm - 2 bananas

6-7:30 - 20g BCAA 1 liter water

8:00 - smoothie bananas, oranges, grapefruit, blueberries, platypus eggs

10:00

Sweet Potatoes

Salat!

Chicken Mess from earlier

Farmer's walks for Days

I think when I saw this man competing was the first spark in my mind that I wanted to get into strongman. Brad Cardoza.

Man this weather is nuts. 75 degrees and sunny one day. 40 degrees and rainy the next. Good thing I don't give a damn about the weather! Hitting this training cycle hard, getting amped for upcoming competitions.

Static Stretch hips/T-spine

Dynamic Warmup - I'm really enjoying these. Really get the heart pumping. Great cardio and flexibility work.

Deadlift
135 x 10
225 x 3
315 x 3
405 x 1
455 x 1 (Belt on)
455 x 8 - dead stops, new best. Felt like I had some in the tank. Getting back into the swing of belting.

Box Jumps 3 x 3 @ 53"

Farmer's Walk
105/hand x 200' - turn at 100'
200/hand x 100'
250/hand x 100' - 15.1 seconds 300/hand x 70' - 15.7 seconds - wanted 100' I know this is a new best but I feel like I'm on a higher level then this. Can't get complacent. That being said, 300lbs I used to crawl with. Enough excuses. I'm going to hit 300lbs for 150' by the fall.

Reverse Sled Drag SS w/Band Chops 3 x 10/side
400lbs x 100' 520lbs x 50' - gassed after this

Foods
7:30am
Chicken
Almonds

12:30 - all you can eat chicken wings - don't judge me.

6:00-7:30 - 40g BCAA and 1 liter water

8:00 - Smoothie - bananas, grapefruit, oranges, blueberries

9:00 - Chicken, sweet potatos, salad w/dressing (you know the deal)

11:00 - eggs and avocado

3:00am - triceratops hooves and horn soup (ZMA gives you crazy dreams, I had to hunt down the dinosaur first mind you)

Hootin and Tootin

4/4/2011 - Pretty sure the name Team Llama Bash will be the name for the gym. I'm going to have some T-shirts made up. We're so hood. I'm also pretty pumped for Will Ferrel being on The Office.

Finally finished with the deload. I spent an hour stretching last friday. I almost gave up weights and became a yogi. I'm adding my belt on now with my main lifts. Getting ready for battle of the badass May 28th.

Static Stretch Lats/Pecs/T-spine

Dynamic warmup

Axle Clean Once and Jerk for reps (man my form was Ugly, I forgot how to press from the log)
95 x 5
125 x 5
175 x 3, 1
215 x 1
245 x 1
265 x 1
260 x 5 - New PR 5 lbs and 1 rep. I wasn't especially happy with this even though I'm getting better. Could have ripped out some more and my technique was atrocious.

Dumbbell Press SS w/Fallouts
60 x 10
90 x 10
110 x 10 - lost my form this set killed me
120 x 9 - ties my best. Cooked from the pressing and previous set. Wanted 10 reps.

Axle Curls 4 x 5-15 reps and Cable Face Curls 3 x 15

Foodo: got some great sleep last night after beerfest this weekend. I'm terrible at drinking beer. New personal worst.
9:30am
Eggs
avocado
butter
oilive oil

1:00pm
Ground beef and venison
avocado
walnuts

4:00pm
Raisins
2 bananas

6:00-7:30 - 20g BCAA and water (I thought I was doing 40 grams. Turns out my measuring skills rival a 2nd grader and i was actually doing 20 grams all along)

8:00 - fruit shake to feed my fruit soul.

10:00
chicken
salad
sweet potato blast.

The Deload that turned into a Reload

This is Mike Gallagher hitting some splits today between sets of bench.


3/31/2011

Still deloading but decided to do some heavy bench today, was feeling good. Rest of the training was kept easy. Had Mike and Jeff training today too which was fun. Getting quite a few meatheads out there with the alpacas and emus. I feel like this may be the next trend in fitness.

No time for static stretching. I was pimpin it at produce junction. Getting my nutrition on.

Dynamic Warmup

Bench Press - SS with Ring Dynos
95 x 10
135 x 5
185 x 3
225 x 3
245 x 3
265 x 3
280 x 1
295 x 1
300 x 3 - New Best baby. Back in the PRs with bench. Feels great.

Strict Pullups SS w/DB windmill 3 x 10 @60lbs
25lbs x 4
45lbs x 4
70lbs x 4
90lbs x 4

and done.

Eats.

8:00am
eggs
mushrooms
spinach
butter
coconut oil

1:00pm
Big salad (apples, walnuts, carrots, celery)
Oil and vinegar
Pemmican(lots)

4:00
Pemmican, lots

6:00 2 bananas + 20g BCAA and 1 liter h2o

7:45 - shake - 2 banana, 1 grapefruit, 2 oranges, strawberries, iguana eye balls

10:00pm
Salad with sweet potato
some type of meat I haven't cooked yet.

Goals

Alright, some goals and some time lines to achieve them by.

Axle Clean and Jerk - 290 on April 11th, 320 by fall 2011 current best 270 x 3
Log Clean and Jerk - 275 on May 2nd, 300 by fall 2011 current best 265
Deadlift - 550lbs on June 13th, 565 by Fall 2011 - current best 535
Bench Press - 350 x 1 Fall 2011 current best 330
Farmers 350lbs/hand x 50' by Fall 2011 current best 330/hand x 40'
Yoke 850lbs x 50' by Fall 2011 - No idea really I've taken 800ish for a few feet before.
Regulate my blood pressure - (Boooo!)

Thats pretty much it. The log, axle and dead lift are most important to me right now.

Tonight we dine... in HECK! (Or my parent's kitchen)

A wise man once said..

"Flow is so sweet, I eat angels for dinner, Call me what you want, I don't give a finger in the middle"

- Lil Wayne

Poetry in motion really. On the same level as my man Thoreau and Benny Franklin.

I think I got some training in today before my practical exam. My heart rate was sitting around 150beats per minute waiting for the exam to start. Even one year in I still can't control my nerves before these start!

Back to training. Today was fun. I'm deloading but I ended up going for some yoke work for speed. I've never felt so fast with these weights.

Static Stretch T-Spine/Ankles/Hips/Quads/Lats

Dynamic stretch (really gets me gassed!) 15 min.

Deadlifts
135 x 5
185 x 5
235 x 3
285 x 3 - all easy, back is feeling better. I'm working on getting tighter with my deadlift. Makes the weight almost want to pop off the floor. I'm so tight!

Supersetted the deadlifts with box jumps 3 x 3-5 @51" box jump(1 step) Got one from a stand still too

Yoke Walk
180lbs x 50'
360 x 50'
500 x 50'
600 x 50' in 10.1 seconds. New best 700 x 50' in 15.6 seconds. New best

Backwards Sled Drag SS w/band chops
205lbs x 100' (all sets had a turn around at 50')
255 x 100'
300 x 100'
350 x 100'
400 x 100' 450 x 100' Had to take 2 breathers near the end.

Really jacked up about the yoke. Didn't go in planning on going that heavy but everything was feeling put together and I felt great. Still not using a belt for anything. Excited to see the difference once I throw it on.

Eating good tonight!
10:00am - got some much needed sleep
Eggs
Mushrooms
Spinach
Butter
Olive Oil

2:00pm
1 apple w/almond butter
Lots of bone broth soup w/chicken and veggies, and some beef lard.... Can't seem to eat anything nowadays without beef fat in it.

5:00pm - post exam nutrition/preworkout nutrition
A whole bunch of raisins (pretty much tore up my stomach, don't think I'll eat as many in the future)

6-7:30pm - 30g BCAA and 1 liter water

8:00pm
4 oranges
2 grapefruit
2 bananas
strawberries
nothing new here

10:00pm - Feast! I love this part of the day.
Lots of sweet potatoes roasted in olive oil
Big Salad, lots of oil
Roast Beast

mmmmm...

3/27/2011

Deload week. I trained today(sunday) because I wanted to be able to study for my practical on tuesday. Felt pretty good. Sunny day but cold outside still.

Static Stretch Calves/Hips/Quads/T-spine

Dynamic Warmup

Flat Dumbbell Press SS w/Band fallouts (went easy on these, back is much much better but not 100% yet)
60lbs x 6
80 x 6
95 x 6
110 x 6
120 x 4
130 x 3 - Matched my best from way back in the day. This is a good sign. I was 210lbs back then.

Cable Face Pull 3 x 15 @50-60lbs

Axle Curls 3 x 9-12 @85-95lbs

10:00am (I know, late night on saturday)
Eggs
Bacon
Raw Sheeps milk cheese
Avocado
Mushrooms
Onions
Coffee w/creme and sugar (I'm so badass!)

2:00
Beer Battered cod
Green beans mushrooms and oil

3:00
Bone broth chicken vegetable soup

5-6:00 - 20g BCAA and water

6:30 - juice - 2 grapefruit, 4 oranges

Probably going to cook up some grass fed beef burgers tonight w/avocado mushrooms cheese, the works. Top it off with some home made sweet tater fries.