lightweight-motherfucker-blog

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Leg day - Branch warren inspired

Leg extensions - 2 warmups, working set to 100reps with least amount of drop sets

Leg Press (close foot position) - 50/40/30/20

Hack Squat - 20/15/10/6

Barbell squat - 4x15-20

Hamstring Leg Press - 

Seated Curl - 4x15-20 

Standing Curl - 4x15-20

3 Position Standing calf raise  - 3x50

Donkey Calf Raise - 3x20

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ben is extremely intelligent and knowledgeable get this before 500 others beat ya too it......this dvd is insanely motivating and awesome!

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yooo updated my theme....looks readable finally!

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Really rad blog to read! I've been training for 11 months now, still going strong and more focused than ever!

thanks bro! good job, keep focused n always have fun!

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Dj Jay Cutler..... not a joke

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very interesting! i do agree with Dave......wat r ur thoughts?

[lightweight-motherfucker-blog]

Body is recovering super fast

could probably have hit the whole body twice this week!

Whats working:

Gym day

7-10 cups oats

1 pita + 3 whole eggs + olive oil

7-10 tbsp olive oil or canola oil (latter taste better)

7-10 25g scoops of whey

6-8 cups of 2%/ whole milk

Off days:

pretty similar cut down the oats to 2.5 cups, added a upper range of oil and protein, have half an avocado, milk or water, pending on how much food i want to chew on that day

weights up to 255lbs, body fat is staying relatively the same.

Supps: ( i am not going to disclose when, how much, and what for right, that would take way too long) 

curcumin, glucosmine chondrontin, 5-htp, phenibut, kre alkayln, beta alanine, citrulline malate, alive multivit, silymarin, liv 52, green tea ext, vit d, vit c, glutamine, bcaa, digestive enzymes.....an about a dozen other things, i will leave you in suspense until i write out the whole thing. 

Training: incorporating pyramids, and this week will add either rest pause or 3 drops sets each last set. probably going to do a set of 100 the last exercise of each body part (probably with a machine, hammer, or smith)

What i need to work on: WATER intake, gotta get up to a 1.5 gallons!!!! - anyway i have been feeling crazy energetic, alert, alive, body feels great even though I am beating it down in the gym. Finally, starting to fit all the pieces together! in all seriousness, i have noticed that when I fail to eat 1.5 to 2g/lb of protein per day I feel like crap. 

so are you hitting your training from all angles, if not, what are you looking to improve this week ???

[lightweight-motherfucker-blog]

4:46 am just finished a meal

Your body will only look as good as what you eat. There is a science behind bodybuilding. Empirically study your body and figure out the solution you want then investigate the equations that will get you there.

[lightweight-motherfucker-blog]

Johnnie Jackson

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Thanks for that 100% post. Definitely needed that shit.

thanks bro! I am glad I could be helpful.........I have recently been trying to incorporate my background in meditation, philosophy of mind, and psychology into the world of bodybuilding, power lifting.

I am actually going to get 100% tattooed on my wrist, because i realized that any of the unhappiness i experience is due to my laziness, lack of action, and the forgetfulness of the 100% mindset. 

why am I suffering, why are my dreams not coming true, why can't life feeling amazing? for me it all comes back to the 100%, basically I love this idea because it make me feel in control of my life and prevents me from blaming the external circumstance that I often cannot control. 

[lightweight-motherfucker-blog]

100%

Before each set think, I am alive and I am using the precious moments of my short life to lift these weights, do I wanna put in 50% or 100%? This will help you push through the fucking burning sensation you get when your muscles are filling with lactic acid or the muscle tearing stretch of a negative. think 100% through each rep and keep going and going until your mind it fucking screaming stop but your heart is saying shut the fuck up and lift. You know you have put in your 100% when you leave the gym feeling you have won the battle between your mind, body and the iron.

This may not happen all at once. In the beginning I would put in 30% effort, i would leave the gym and think, "that was good that i went to the gym, but i should have gone heavier, i should have squeezed out more reps in that set, fuck i gotta do better next time."

see the issue is that we have no idea what 100% feels like.

what should it feel like? how much effort would you put into saving life if someone was holding your head underwater? 100%, right?.

what does 100% look like? Branch Warren, if you don't know who he is google him and do yourself the service of watching one of his training vids, and you will witness 100%.

Awareness of the 100% - If you forget the 100% fucking write it on your wrist and keep looking at it between sets. Honestly, if you want to look a certain way or get stronger, this idea has to be the driving force behind all your intentions. you must deeply ingrain this so deep into your subconscious that the 100% become effortless. This philosophical and exestenial principle for living a good life or simply having a good workout must be put into practice as soon as you fathom its potential. formula: i am impermanent + 100% effort = a happy, fullfilled life without regrets.

So are you putting in your 100%?

[lightweight-motherfucker-blog]

Back Attack

Dlift: 135x15 245x12 335x6 455x0 405x1

Underhand bb row 135x15 185x12 225x8 315x6

Wide pull up assisted: 150x15 160x12 170x8 200x6 negative 250x5

Close grip cable row: 260x12 290x10 320x8 350x6 drops 260x5 200x5 150x5

Hammer Middle Back Row 90x20 190x15 245x12 280x6

then did some biceps

fucking killer back workout super pumped going to stick with it for awhile

haha I know i have been watching too many jay posing vids so i am making his classic expression!!!!!

[lightweight-motherfucker-blog]

Current Diet

Morning

3 eggs with bread

shake 1-6

9 cups oats  

8 cups milk  

8 tbps olive oil 

8 scoops whey 

probably will have 1-2 solid meals here and there

totaling 6000 cals per day, das some crazy shit i know, when i eat more i lose body fat and gain weight, cool right! i have a weird metabolism. so i will try this out for a month and report back my stats!

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Chest/tri Day - Pyramid

Today I used pyramids to failure, the rep scheme was 15-12-8-4, I wanted to warmup my tendons before the heavy sets heres how it went 

Chest

Decline Bench (moving away from flat benching its been not a movement i am fond of and doesn't get me in the right mind set for the rest of the workout) 

185/22, 225/12, 245/8, 275/5(with 1 forced rep included)

Incline Dumbbell

70's/15 80's/12 90's/8 100's/3-4 ( it was very difficult for me to get the weight to my shoulders to press off, so i got my trying partners to place the 100's in my hands but this messed up the tempo, my hip flexors a bit too tight for the kick back, gotta work on that one)

Cybex Machine Press Wide angle

210/15 230/7 230/8 250/4-6(?) 

Tricep

Machine Skullcrusher 

150/15 160/12 170/8 180/6

Tricep Ext on Cybex (best outter head tricep pump ever)

50/ 5 70/22 110/8 130/6

Chest was super pumped! If you noticed there I didn't do and flyes and your probably like WTF man! But there is some logic to this madness, I am trying to see how much soreness I incur in my chest from just pressing movements without flyes.

Oh yea I forget to mention I started off with 20 sets of calves with 4 different exercises, big calves are pretty much the most impressive muscle to me when i am looking at a physique because it shows how much someone cares about total development. 

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man, u are an inspiration! thanks for your tips ... really helpful for somebody just starting out. peace, s

thanks bro i appreciate it, i sometimes feel my words go unheard! this inspires me to post more :)

[lightweight-motherfucker-blog]

Having a hard time eating....

Tips of the day.

1. if it takes you too long to eat a meal, and you can't stuff it all down without wasting your day, force yourself to eat in an uncomfortable position, like standing up or sitting a bed of nails and tell yourself that you cant move until its all done

2. hate eating so many meals, have protein shakes, if you are not hitting your total for protein, (if you want higher carbs blend .25c to 1 cup of oatmeal per 50g of protein) blend at least 75% of your total protein needs in this shake. ie: I want to get in about 350-400g of protein daily so I will have about 250-300 in shakes, rest in food. 

Shake mix

1 cup oats - 2 scoops protein - 12oz milk 

3. be creative with the things you don't like eating and the foods you need to have but get bored of, add all the condiments you like, get new shake flavors, ie I hate eggs, like really despise them but i know they are retardely beneficial, so after experimenting for a year I found the recipe I really like - its a secret and probably only fits my taste - maybe i'll make a vid if your lucky

4. Simply remember that food is gasoline for the body, it is not something like picking out clothes or a partner you like, do not make it so complex, try not to be too picky, what you put in you get out

5. Eat happily, we are lucky to have food and have the oppurtunity to do something so "selfish" as bodybuilding and weight training. we have the resources we need to have the bodies we want, so stop making excuses, complaining, and have some gratitude (tough one!)