Monthly Archives: December 2012


Two previous Mr. Jamaica’s lift/coach at the gym I lift at in Alpharetta. They are some cool dudes.

Been working on the videos. Trying to figure out the set-ups and what not. It’s hard to organize them when people have to work/do shit over the break. Do not worry. They will be made!

If you don’t have any cool hobbies you should pick some up. Trying to get into hiking. It’s fun and challenging and most importantly free.

I was insanely tired just from getting down to the gorge. There were roughly 900 steps to get to the bottom. I was with a girl so I wasn’t gonna act like no bitch. On the inside I wanted to shoot myself.

Bench: 225x5x2 (light day again due to the condensed lifting week)
Dips: bwx10x3
Push/Pull Downs: 3×12
Dumbbell Curls: 35×10/40×10/45×10
GDH Sit-Ups: BWx12x3

Squat: 455×5/440×5/425×5
RDL’s: 315x5x3
Rows: 235x8x3

Bench: 370×2/385×2
Close-Grip: 345x2x3
Side Raises: 30x15x3
Side Laterals: 25x15x3
Seated Front Raises: 20x12x3

Squat: 500/515/525 (nursing hamstring)
Speed Deadlift: 315/On the Min/Ten Min
Back Extensions: BWx10x3

Happy Holidays

Hope everyone had a good Christmas/Whatever you celebrate. QT with the fam is always good for a day or two.

Pulled a heavy douuuuble on Monday and took the day off yesterday. Heres the deadlift.

Squat: 455×5/440×5/425×5
RDL’s: 305x5x3
Rows: 225x8x3

Bench: 365×2/380×2 (The bench is more narrow at home. Harder to bench.)
Close-Grip: 315×3/325×3/330×3
Side Laterals: 30x12x3
Side Raises: 25x12x3
Seated Front Raises: 20x12x2/25×12

Deadlift: 550×2
Squat: 275×2/On the min/Ten Min
Back Extensions: BWx10x3

George Michael

Fucking finally found my charger for my camera. The movie recreations BEGIN!!!!

Today was the last time I was gonna Press before the Arny. I was fatigued from Deadlifting still. My back was just fucking tired. Every Press felt significantly harder than it should have been. Of course this is relative to me. I don’t wanna sound like a douche.

Gonna do some hiking this weekend. Thought this was sweet.

Wrapped my knife in some paracord. Only took about 2-3 minutes to do. Looks nice and the handle is easier to grip. BTW the knot at the loop is called a SIXTY-NINE knot.

Squat: 455×3/430×3/415×3
RDL’s: 295x5x3
Rows: 225x5x3
Curls: 30×10/40×10/50×10

Press: 205x3x3
Dips: 135×3/142×3/145×3
Tricep Pushdowns:125x12x3
Tricep Pulldowns: 90x12x3
Squat: 520×1/500×2 (Had a shit day. Not recovered from Deadlifting. Not sleeping since I got home in Roswell)
Power-Cleans: 200x2x3
Back extensions: BWx3x10
GHD Sit-Ups: 3×10

Press: 290
Close-Grip: 225x5x3
Pull-Ups: BWx10x3
Side Laterals: 30x12x3
Side Raises: 25x12x3
Front Raises: 20x10x3


Thats Kyle in the pic below. He is one of the linebackers for GSU and he sure is a handsome man. The pic is kinda blurry. He is a good friend of mine. Puts up some pretty good numbers and stays incredibly fast. He never ceases to impress.

The comments are working again thanks to Kincain. Just as an FYI I have to approve the comments before they are posted. That would explain to you guys why they don’t immediately show up.

BTW This was typed into my search engine recently “pussy getting fucked hard“. Lol Who the hell searches that?

Squat: 465×3/450×3/435×3
RDL’s: 285x5x3
Rows: 220x8x3
Curls: 90x10x3
GHD Sit-Ups: BWx8x3

Bench: 340×5/325×5/310×5
Dips: 145×5/145×3/145×5
Tricep Pushdowns: 40x30x3
Trying to get a little rehab for the elbow

Box Jumps: 36inchx5x5
Hurdles: 2-holex10

Deadlift: 610 (Tough after the knees.)
Squat: 275x5x2
Back Extensions: BWx10x3
BB Curls: 90x10x3
GHD Sit-Ups: BWx8x3

Bench: 400×2/415×2
Close-Grip Bench W/Chains: 340×2/350×2/360×2/20lb deload
Pull-Ups: BWx10x3

Thank you videos

Still trying to fix comment section.

Hey. I can’t find my battery charger (for my camera). Going to get one tomorrow. I will not let you down with the videos! I promise!

The thank you videos for the Movember donations are being drawn up and put into production. I wanted to thank you guys for donating again. It means more than you know. Fuck cancer. The videos will put a smile on some faces, but the money received from the donations puts a bigger smile on those in need. Thank you.

Here is my Press from Monday
(it wont embed for some reason)

The knee bend for the second rep was more to alleviate the pressure from my elbow. You can see I get zero leg drive from it.

Squat: 465×3/450×3/435×3
RDL’s: 275x5x3
Rows: 295x5x3
BB Curls: 90lbsx10x3
GHD Sit-Ups: BWx7x3

Press: 205x3x3
Dips: 140x5x3

Hurdle Jumps: 10
Box Jumps: 36inch x3x5
Sprints: 20Mx10

Squat: 520×2/535×1 (too forward)
Power Cleans: 220x3x2 (Elbow was flared up so I called it)

Press: 275×2
Close-Grip: 275x3x2 (Elbow was bothering me so I stopped)
Pull-Ups: 45x10x3