Overload's Training

[Overload]

nothing is good and violence solves a lot of problems! creates many too 

good to hear that the knee feels better and better. how did you injure it?

Very true! i've shown my little Viet that "controlled aggression" works to a man's advantage...most of the time.

I tore it in half back in Dec 2006 playing indoor soccor. i think i partially tore it back in high school sliding into 3rd base. it swelled up real bad back then and i couldn't walk right for a few weeks. i never went to the doctor. then, 10 years later, i finished it off! i went to change directions and "pop"...instant burning pain. the next morning i could barely walk.

i had a complete ACL reconstruction in April 2007.

The worst part is they used my hamstring for the graff and that bastard cramps up ALL the time now...as you know, hamstring cramps are quite a bitch.

[Overload]

Thurs - Speed Bench(Shoulders)

Close Grip Bench w/ 80 pound chains
warmups
325(405 Top)x5 reps
335(415 Top)x5 reps
345(425 Top)x5 reps

Clean and press
225x5 reps
275x3x5 reps

Upright rows
95x15 reps
115x15 reps
145x2x15 reps

BB Shrugs
455x3x12 reps - No straps

DB Holds
125DB for 1 minute x 3 times

Calories - 3800 Approx. - Mod Carb day.

Cardio - 45 mins on the Elliptical

Weight - 226

Second week using chains, very good session today. i'll add in some board presses WITH chains in a few weeks, a killer exercise.

C&P is feeling very strong, i'll probably start adding weight to this movement in a few weeks. if i can get back up to 315 for few reps i'll be happy, but this is one movement that i never rush the weights, i focus on perfect form. shrugs killed my hands due to not using straps and i did them with a double overhand grip.

The DB holds are great for grip training, my hands hurt like shit today, which means i did them right...

[FOXTROT-1]

great numbers man, do you have any pictures of yourself posted, you must have a pretty good build with those types of lifts.

[Stubborn]

455 double overhand grip shrugs?! I thought I was cool with my 405 DLs with the same grip.

[Overload]

455 double overhand grip shrugs?! I thought I was cool with my 405 DLs with the same grip.

I have monster hands!...lol

What's funny is i can shrug 455 with a double overhand, but i can't DL 455 with the same grip. Not sure why exactly.

I usually deadlift with a mixed grip.

[Overload]

great numbers man, do you have any pictures of yourself posted, you must have a pretty good build with those types of lifts.

Not on here, but i plan on posting some videos of my future competitions.

[Warren]

Not on here, but i plan on posting some videos of my future competitions.

why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself.

[columbusdude82]

why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself.

So I take it you've found your baseball?

[Overload]

Friday - Deadlifts (Back) & Abs

Deads from the floor WITH 35 POUND PLATES...bar is closer to the ground. low pulls i call them
warmups
445x5
465x5x2 sets - PR since surgery
No belt.

Wide grip Chins
BWx15
Add 60x15
Add 80x15
Add 120x12

One arm DB row
125x30x3 sets - no straps

Machine Pullovers
180x15
270x15
340x15

Machine Crunches
Gay.

Calories - 4200 Approx. - High carb day!

Cardio - ZERO!

Weight - 226

Low pulls felt really LOW! i like to do these often so i can really get my hips low and use a lot of leg drive to get the bar going. every rep felt perfect and smooth. i'm really wanting to go heavier...knee feels 110%.

Good overall workout, plenty of strength and energy. this is the heaviest i've gone on deadlifts since surgery and i've got a ton left in the tank...

[Overload]

why not post some pics dude, shit a 465 bench press you must look like a beast, don't tell me we've got anouther guy posting up huge internet numbers but won't post a picture of himself.

This is my training log.

If you want to whine, please PM me.

Thanks.

[Warren]

This is my training log.

If you want to whine, please PM me.

Thanks.

just saying it would be cool to have a picture to go with the big lifts to know you're not full of shit, that's all.

[Overload]

just saying it would be cool to have a picture to go with the big lifts to know you're not full of shit, that's all.

I don't really care what people think, i know what i am and what i am not.

I'm just posting my log for my own benefit and to show others how i train so maybe they will get some ideas.

[Warren]

I don't really care what people think, i know what i am and what i am not.

I'm just posting my log for my own benefit and to show others how i train so maybe they will get some ideas.

why include the poundages then?

[Overload]

why include the poundages then?

To track PROGRESS.

If you are upset by my poundages, just don't read it.

[Warren]

To track PROGRESS.

If you are upset by my poundages, just don't read it.

same old shit, either post a picture up or your claims are worthless, i don't see what the big deal is, everyone else with a journal up has posted their picture, Magoo, Wicked, TonyMcTones, etc., why not you?

[Warren]

so what's it gonna be overload, you gonna man up or just be another little shit talker?

[El Guapo]

so what's it gonna be overload, you gonna man up or just be another little shit talker?

please shut up

[El Guapo]

hey overlordhow did you come up with your caloric total? would you be wiling to post a moderate days meals?

[Overload]

hey overlordhow did you come up with your caloric total? would you be wiling to post a moderate days meals?

It's a rough estimate based on so many calories per meal.

Moderate day -

Meal 1 - 6 eggs, 2 cups steel cut oatmeal, glass of soy milk
Meal 2 - 2 chicken breasts, 2 cups broccoli
Meal 3 - 12oz. steak, 1 cup brown rice, 1 cup green beans
Meal 4 - 2 chicken breasts, 1 cup spinach, 1 cup brown rice(pre-workout)
-Post workout Myoplex MRP for the drive home-
Meal 5 - Salmon(or any fish), 1 cup green beans, 1 cup brown rice
Meal 6 - Atlarge nutritions Nitrean shake with soy milk before bed

i have all the calorie counts written down at work and i will post them later. this is roughly 3800 calories.

low carb days i just eliminate the rice and add veggies...high carb days i have rice with every meal...pretty simple and basic.

i also snack on fruit throughout the day.

[Overload]

Sunday - Off.

I maxed out bench last week, so i'm not lifting.

Instead i played Golf in the 100 degree Texas HEAT!

Calories - 3400 Approx. - Low carb day.

Weight - No idea.

[columbusdude82]

Overload: how do you prepare your chicken? Does it get monotonous making it the same way over and over?

[Overload]

Overload: how do you prepare your chicken? Does it get monotonous making it the same way over and over?

I usually bake all my food, and i try different styles of marinades almost every day. Cajun, Thai, Latin...etc... i try all styles of cooking to keep it fresh.

Yes it does get monotonous, but i've been eating like this for years and it's no big deal anymore.

I do go out to eat on the weekends, but i usually prepare all my own meals 90% of the time.

Also, my girl cooks most of my meals and she's from Vietnam, so it's always something different and interesting!...lol

[Overload]

Tues - Squats(quads, hams, calves)

Squats 5x5 - no belt - Ass to grass
warmups
370x5
370x5
370x5
370x5
370x5

Lunges
135x20x3 sets

Single leg extensions(ACL rehab)
65x25x3 sets - concentrate on full flex and squeeze

Single leg ham curls(ACL rehab)
75x25x3 sets

Standing calf raises
150x25
200x25
250x25
300x25...rest pause 3 reps
200x30...drop set

Calories - 3500 Approx. - Moderate carb day

Cardio - Swimming for 45 minutes

Weight - 227

Strong session with plenty of energy. not much to report, very similar to last week. knee feels great.

my goal is to add 5 pounds to the 5x5 every 1-2 weeks.

[columbusdude82]

What is your opinion on cooking chicken with olive/sesame oil?

[Overload]

What is your opinion on cooking chicken with olive/sesame oil?

As long as it's cooked low heat and not fried, it's good shit.

I add a small amount of Olive oil to my chicken, but only a tablespoon.

The majority of my marinades are juices from fresh fruits and a few common spices.

I can have my girl write up some Viet dishes if you are willing?

it's a different flavor but it grows on you...