Tag Archives: bodybuilding

Day 46 & 47 – Heavy Lower Body, Back & Traps

Greetings, all.

Didn’t report yesterday, so you cats get the double entry.

Pretty damn incredible that Flexatron was able to defeat Phil. I’ve been a fan of Flex since around 2014, because like Dexter Jackson, Flex was aesthetic, with a small waist. He wasn’t trying to out muscle everyone with size, and it finally paid off. It’s gonna be real interesting next year to see Phil try and recapture his spot, or if Flex is the real dream killer.

Anyway, on with the show…

Continue reading Day 46 & 47 – Heavy Lower Body, Back & Traps


Lesnar By The Day – Day 45 – Heavy Upper Body

Greetings, all.

Alright, we’re pretty deep into my Lesnar By The Day program, and things are coming along pretty damn well. I couldn’t be happier with how things are progressing.

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Hot Diggity, Back Day

Greetings, all.

Started this bad bitch off with the Stairmaster. I hit 40 flights in 10 minutes. A while ago my goal was 30 in 10 minutes. Few things kick your ass harder than this. I know, the Stairmaster is scary, get over it.

Continue reading Hot Diggity, Back Day

It’s Not Christmas, It’s Chest Day

Greetings, all.

Today was some Chest Day action, and I think it ended up saving the world.

Stairmaster – 40 flights in 10 minutes.

Flat Bench – 185×5, 205×5,5, 225×5, 210×5,5
The first set I go slow, and pause at the bottom. My right arm was hurt about a week ago, I think from working on my punches too much. I haven’t hit 225lb for a set of 5 in a while, and I was at least 15-20lbs heavier when I did. Speaking of which, I hit 235lb today. Another 15lbs to go.

Hammer Strength Incline Bench – 150×10, 10, 10, 10, 10
I only rest about 60 seconds between these sets, just straight up bodybuilding. Always loved this machine.

Cable Flies – 27.5×12, 9, 8
I wish I could do dumbbell, but these are an awesome substitute.

Wing Chun Punching Drill – There’s 4 different styles of drills. Depending on the day, I either do 100 sets, which ends up with 300 punches, or 5, which is 150. Today I ended up doing about 700 or so. Then I did 100 Lop Saus, which is a favorite Wing Chun technique of mine. You use an arm to knock down their guard arm, and punch them in unguarded, stupid face. I then throw about 50 front/push kicks. These motherfuckers can be tiring.

Wing Chun Wooden Dummy – I build mine out of a Smith Machine, so it’s all steel, and all painful after a while. I do 50 rounds of a basic, 9 move set, and then switch my lead arm and do 50 more.

I did a little shadow boxing, and ended it with a 10 minute run.

Good times today.

Oooh, it’s back day, baby.

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I can't think of a clever phrase involving the back at the moment, so heres a picture of my back. I really have missed splitting my training into once a week body part focused. You can just beat the hell out of a body part and become the bear in a flannel shirt you were destined to be. Deadlift – 210×2, 230×2,2,2, 250×2,2,2 Row Machine – 205×10,10,10,10,10 This machine is awesome, because you can twist the handles. Asst Pull Ups- 70lbs off x 8,8,8 Ez Bar Curl – 80×8,8 Hammer Curls – 35×8,8, Wing Chun Punching Drills – 20 minutes Wing Chun Block & Kick Drills – 10 minutes Good times. I'm down to almost 235lb, and I like how it's helping my back finally come in. However, being pale as fuck is doing me zero favors. #powerlifters #powerlifting #bodybuilders #bodybuilding #backday #deadlifts #wingchun #wannabefighter #FatBuffAthlete

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Greetings, all.

Feel like such a damn pro for finally figuring out that damn ordeal with the instagram pictures showing up. So, thumbs up to me.

Last Friday & Saturday was my MMA training days, worked on strikes, mostly, as well as some defense. My buddy Jon, who’s about 6ft, 375lbs, was just bulldozing me and punching the shit out of me when I was at my most tired. It was fucking brutal.

Once Sunday hit, then it was Chest Day. It went a little something like…

Continue reading Oooh, it’s back day, baby.