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MF! - Making The Invincible Man

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MF! - Making The Invincible Man

Post by MF! on Sun Nov 03, 2013 6:52 pm

New Blog site that I'm using to document my own training. I'll be back in a few days to also put down my process for my 1RMs. For those that cant wait, my 1RMs are in my first blog post.

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I'll be using this as my training log as well. I wont just be shamelessly self promoting and posting links :P

see y'all soon, and happy training
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Re: MF! - Making The Invincible Man

Post by amit_shah25 on Sun Nov 03, 2013 7:24 pm

Good luck with your ventures MF !
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Re: MF! - Making The Invincible Man

Post by CheesedogTheFirst on Mon Nov 04, 2013 1:25 am

If you're invincible how will we be able to see you? :magnify: 

Oh wait, that's invisible. Never mind. :eyebrows: 

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Re: MF! - Making The Invincible Man

Post by Iliander on Mon Nov 04, 2013 7:55 am

Great MF... good luck!
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Re: MF! - Making The Invincible Man

Post by Journeyman on Mon Nov 04, 2013 1:23 pm

Awesome stuff man, that Musashi quote is one of my all-time favorites. Looks like you've gotten quite a bit stronger since I last checked in on your stuff, too!
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Re: MF! - Making The Invincible Man

Post by Dave on Mon Nov 04, 2013 7:28 pm

Will be keeping an eye on this!
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Re: MF! - Making The Invincible Man

Post by MF! on Wed Nov 06, 2013 4:18 am

Thanks ppls. I'm too lazy to put the 1RM process but here's a look at my first 2 training sessions.

Nov 4, 2013
Military Press (5/3/1)
- 100lbs x 5 reps
- 110lbs x 5
- 115lbs x 6

Pull ups
- Pronated Grip: 10 reps x 3
- Supinated Grip: 10 reps x 2 (with negatives for unfinished sets)

Push Up (Pyramid)
- 10 regular, 10 clapping, 10 wide, 10 clapping, 10 regular

Tricep Extensions
- 60lbs x 10 reps x 5



Nov 5, 2013
Deadlift (5/3/1)
- 275lbs x 5 reps
- 290lbs x 5
- 310lbs x 8

Box Pistol - 10 reps x 5
Modified GHR (hip flexion) - 10 reps x 5
Hanging Leg Raise - 10 reps x 5

NOTE: I hate isolation. I cringed at the thought of doing tricep extensions, but if the program demands it, I'll be doing it.
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Re: MF! - Making The Invincible Man

Post by MF! on Wed Nov 06, 2013 4:22 am

Cheesedog wrote:If you're invincible how will we be able to see you?  :magnify: 

Oh wait, that's invisible.  Never mind.  :eyebrows: 

for some reason google (at least on my end) has trouble telling the difference too haha.

Journeyman wrote:Awesome stuff man, that Musashi quote is one of my all-time favorites. Looks like you've gotten quite a bit stronger since I last checked in on your stuff, too!
Yep Musashi (and other samurai of old that I've been reading about) has that wisdom I'm trying to tap into. There's a lot that I feel holds me back from being better than I am, and I need to do a lot more exploration physically and mentally (and spiritually).
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Re: MF! - Making The Invincible Man

Post by MF! on Fri Nov 08, 2013 6:40 pm

K... finished up the last day of my first week....

Nov 6, 2013

Bench Press
- 140lbs x 5
- 150lbs x 5
- 155lbs x 8

HSPU - 10 reps x 3, 10 reps (negatives) x 2
Inverted Rows - 10 reps x 5
Skull Crushers - Bar x 10 reps x 5

Nov 7, 2013

Front Squat
- 185lbs x 5
- 195lbs x 5
- 210lbs x 6

Good Mornings
- 75lbs x 10
- 95lbs x 10
- 115lbs x 10 reps x 3

Lunges - @25lbs (dumbbells) x 10 reps x 5 (used fat gripz on last 2 sets)
Weighted Bosu Crunches - 45lbs x 10 reps x 2, 55lbs x 10 reps x 3

NOTE: Leg day wasn't helpful with a bruised achilles. Also didn't help biking/walking home either.
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Re: MF! - Making The Invincible Man

Post by MF! on Fri Nov 08, 2013 6:42 pm

OOPS almost forgot that I made a blog post this week.

Please feel free to leave comments and to let me know your thoughts :)

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h**p://makingtheinvincibleman.wordpress.com/2013/11/08/the-concept-of-invincibility-why-is-it-important/
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Re: MF! - Making The Invincible Man

Post by Dave on Sat Nov 09, 2013 1:41 am

Dude, you're getting a lot stronger! Blog is looking good and reading well. :up:
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Re: MF! - Making The Invincible Man

Post by MF! on Sun Nov 10, 2013 6:03 pm

Dave wrote:Dude, you're getting a lot stronger!  Blog is looking good and reading well.  :up:
thanks dave! i certainly dont feel stronger, but i guess the proof is in the numbers. still reaching tho ;)
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Re: MF! - Making The Invincible Man

Post by ccheatum on Sun Nov 10, 2013 10:06 pm

With those workouts, you are surely making progress! Keep up the hard work. Every workout is like pages in a book. Each one may seem small, but many of them together make something significant. You just gotta keep putting them together.
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Re: MF! - Making The Invincible Man

Post by CheesedogTheFirst on Mon Nov 11, 2013 12:29 am

I agree, great work. I bookmarked your new blog. :up: 
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 12, 2013 11:45 pm

thx guys!!
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 12, 2013 11:56 pm

Nov 11, 2013

Military Press
- 110lbs x 3
- 115lbs x 3
- 120lbs x 5

Pull Ups - Wide = 10 reps x 3, Close (mixed with negs) = 10 reps x 2
Dips - 10 reps x 5

Tricep Ext
- 60lbs x 10 reps x2
- 65lbs x 10 reps x 3


Nov 12, 2013

Deadlift
- 290lbs x 3
- 310lbs x 3
- 330lbs x 6

Box Pistol - 10 reps x 5
Ham Curls - @~60lbs x 10 reps x 5
Dragon Flag (negs) - 10 reps x 5 (might have actually been 6 sets. i lost count)
Fat Grip Farmers Walks - 45lbs x 3 (not sure of exact distance)

NOTE: I was actually surprised by my DLs. My hamstrings were still sore from last weeks modified GHRs. I wasnt even sure I'd get the 3 reps at 90%1RM. Really made me happy that I pulled out 6 reps.

My goodness, the hamstring DOMs are incredible. Cant remember the last time i've been sore for 7 days straight....... I'm honestly glad I have the therapy tools to deal with it, otherwise I'd REALLY be in trouble
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Re: MF! - Making The Invincible Man

Post by Dave on Wed Nov 13, 2013 12:33 am

MF! wrote:thanks dave! i certainly dont feel stronger
Why not?
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Re: MF! - Making The Invincible Man

Post by MF! on Wed Nov 13, 2013 11:06 pm

Dave wrote:
MF! wrote:thanks dave! i certainly dont feel stronger
Why not?
Mostly because of exercises I've "forgotten." A lot of the body weight stuff I've highly regressed from. I remember at one point being able to hold a 45deg straddle planche for a good few seconds. Now I struggle with even getting into a good position to hold it. Regular Pistols are a struggle, and i used to do them for full sets with weight in hand.

Just things like that. Otherwise my conventional lifts are pretty good, but I'm far away from what i REALLY want.
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Re: MF! - Making The Invincible Man

Post by MF! on Sat Nov 23, 2013 1:06 pm

My 1 rep week this week:

Nov 18, 2013

Military Press
- 100lbs x 1
- 115lbs x 1
- 130lbs x 3

Pull Up
- Pronate Grip, +50lbs x 10 reps x 3
- Supinate Grip, 1 rep negative at varied angles, 10 sec

Push Up
- Normal x 10 reps
- Plyo Reach out x 10 reps
- varied width x 25 reps
- negative + slow concentric, 20 sec

Nov 19, 2013

Deadlift
275lbs x 1 reps
310lbs x 1 reps
345lbs x 4 reps

Glute Bridge - 135lbs x 10 reps x 3
Long Jump Burpees - 10 reps x 3


Nov 21, 2013

Bench Press
- 140lbs x 1
- 155lbs x 1
- 165lbs x 7 (miscalculated and lifted at 90%, not 95% like was supposed to happen)

Pike Push Up - 10 reps x 5
Bent Over Row - @45lbs DBs, 10 reps x 5
Dips - 10 reps x 5

Nov 22, 2013

185lbs x 1
210lbs x 1
230lbs x 4

Single Leg Step Ups - 10 reps x 5

RDL
- 135lbs x 10 reps x 2
- 155lbs x 10 reps x 3

Scissor Kicks (Abs) - 10 reps (per side) x 5




NOTE: This week was very draining. I ended up going out pretty much every night this week. Even had to reduce the volume on the first couple days. The last 2 days I really needed to push myself because refuse to stoop down to doing less than the intended reps. Looks like I came out on the other side of it ok :D .

I have interesting weekend to get some rest, and then back at it again on monday....
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Re: MF! - Making The Invincible Man

Post by Iliander on Sat Nov 23, 2013 1:24 pm

you did 3 sets of 10 pull-ups with 50 lbs (22.7 kg)?!
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Re: MF! - Making The Invincible Man

Post by MF! on Sat Nov 23, 2013 8:36 pm

Iliander wrote:you did 3 sets of 10 pull-ups with 50 lbs (22.7 kg)?!
yeah. the last set was very stop-go since i was tired from the first 2 sets, but i tried to make sure that i completed the 10 repetitions as close together as possible.
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Re: MF! - Making The Invincible Man

Post by MF! on Sat Nov 23, 2013 8:38 pm

this upcoming week is supposed to be my de-load week but I'll try to see if i can get it on vid in my next upper body workout
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 26, 2013 3:00 pm

Trying to upload the vid as I type. Only managed 7.5 reps today. I must have been feeling REAL good the day I did it initially. Can't explain why I'm having the difficulty now, except that I didn't record that it was mixed in with negatives (first set = full 10 reps, second and third = maxed out and did remainder as negatives).

You'll see in the vid that I do pause to reset a couple times.
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Re: MF! - Making The Invincible Man

Post by Iliander on Tue Nov 26, 2013 3:05 pm

MF! wrote:Trying to upload the vid as I type. Only managed 7.5 reps today. I must have been feeling REAL good the day I did it initially. Can't explain why I'm having the difficulty now, except that I didn't record that it was mixed in with negatives (first set = full 10 reps, second and third = maxed out and did remainder as negatives).

You'll see in the vid that I do pause to reset a couple times.
Looking forward to the vid!
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 26, 2013 3:09 pm

Nov 25, 2013

Military Press
- 55lbs x 5
- 65lbs x 5
- 80lbs x 5

Pull Ups (+50lbs, no negatives)
- Sup Grip - 7 reps
- Pron Grip - 5, 3, 5 reps

Push Up - 20 reps x 3

Single Arm Tricep Extension
- 20lbs x 10 reps x 3
- 15lbs x 10 reps x 2



Nov 26, 2013

Deadlift
- 145lbs x 5
- 180lbs x 5
- 220lbs x 5

Box Pistol - 10 reps x 5
Hip Hing GHR - 10 reps x 5
Bosu Crunch - @60lbs x 10 reps x 5

Sup Grip Pull Up - 7 reps @+50lbs

NOTE: Not proud of my Upper Day. Really crappy workout overall Seeing that it was poorly planned. My lower day today went really well. Didn't feel nearly as much strain on the GHRs. Glad that my legs stayed together for the full 5 sets. I don't think I'll be experiencing any DOMS nearly as bad as the last time I did them.
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 26, 2013 4:06 pm

here tis

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Re: MF! - Making The Invincible Man

Post by Iliander on Tue Nov 26, 2013 4:47 pm

Nice! :up: 
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Re: MF! - Making The Invincible Man

Post by Dave on Tue Nov 26, 2013 5:19 pm

Iliander wrote:Nice! :up: 
:yeahthat: 
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Nov 26, 2013 5:57 pm

thanks brosephs!! :D
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Re: MF! - Making The Invincible Man

Post by GreekPT on Tue Nov 26, 2013 7:15 pm

Nice MF weighted pulls my man!

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Re: MF! - Making The Invincible Man

Post by MF! on Wed Dec 11, 2013 12:48 am

Been MIA the last couple weeks. Stuff got busy all a sudden so I had to shift focus. Still trained but just no opportunity to put it up.

I finished my first cycle and created this blog post out of it:

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To say the least, I'm happy with the training. The only thing I'm sad about at this point is losing quad girth. I think that all the walking and cycling may have to do with it, but another look at my program and I realized that I wasn't doing much aside from body weight (pistols, step ups, etc) to stimulate the legs. I'll be mixing in some plyo but I'm also gonna go back to my main lifts and start doing weighted squats for multiple reps and sets again. I'm hoping that sets me back in the right direction
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Re: MF! - Making The Invincible Man

Post by MF! on Wed Dec 11, 2013 12:56 am

Not going to back track with last week and the week prior. Here is yesterday and today's

Dec 9, 2013

Military Press
- 115lbs x 3
- 120lbs x 3
- 125lbs x 3

Using Rings:
- Muscle Up - 5 reps x 3
- Push Up - 10 reps x 5

Pull up:
- L-sit pull up w/ rings - 6 reps
- Neutral Grip with bar (mixed with kipping + negative) - 10 reps x 4

Single Arm Tricep Extension - 40lbs x 10 reps x 5


Dec 10, 2013

Deadlift
- 295lbs x 3
- 315lbs x 3
- 335lbs x 7  :shock: (most I've done for DL's that I can recall)

Front Squat
- 135lbs x 10 reps x 2
- 145lbs x 10 reps x 3

Leg Curl
- ~60lbs x 10 reps
- ~70lbs x 10 reps x 4

Hanging Leg Raise (Blue Fat Gripz) - 10 reps x 5
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Re: MF! - Making The Invincible Man

Post by MF! on Sat Dec 14, 2013 7:51 pm

Dec 12, 2013

Bench Press
155lbs x 3
160lbs x 3
170lbs x 9

HSPU
- 5 reps x 5
- superset w/ 5 reps SA Overhead Press @35lbs x 5 sets

Inverted Rows
- Pron grip: 10 reps x 3
- Sup grip: 10 reps x 2

Dips - 10 reps x 5
Fat Grip Farmers Walks - 45lbs x 3


Dec 13, 2013

Front Squat
- 200lbs x 3
- 215lbs x 3
- 225lbs x 5 (crappy last rep)

DB Jump Squat
- 35lbs x 10 reps
- 45lbs x 10 reps x 5

Hip Hinge GHR - 10 reps x 5
Bosu Crunch - 60lbs x 10 reps x 5
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Re: MF! - Making The Invincible Man

Post by TheMasterKey on Sun Dec 22, 2013 6:47 am

Pretty cool new song with that old school sound...

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Method Man still rippin it
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Dec 24, 2013 11:41 am

TMK, yeah i saw this not too long ago. I love how the new kids on the block are bringing out the 90s vibe again :D
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Dec 24, 2013 11:52 am

Missed the past week due to christmas craziness (last minute clients and a bunch of crazy changeovers at work).

Dec 16, 2013

Felt unusually fatigued.....

Military Press
- 105lbs x 1
- 120lbs x 1
- 135lbs x 2

Pull Up (+50lbs)
- 8 reps
- 3 reps + 5 negatives
- 2 reps + 6 negatives

Dips
- +50lbs x 8
- +35lbs x 8 x 2

Push Up with tiger bend combo - 10 reps x 3


Dec 17, 2013

Deadlift
- 280lbs x 1
- 315lbs x 1
- 350lbs x 7 <-- might have tweaked something here been bugging me all week
- 350lbs x 2

Front Squat - 145lbs x 10 x 5
Hamstring Curls - 70lbs x 10 reps x 2, 80lbs x 10 reps x 3
Suspended (parallel bar) leg raise - 10 reps x 5


Dec 19, 2013

Bench Press
145lbs x 1
160lbs x 1
170lbs x 7

HSPU - 5 reps x 5, superset with OA push press @35lbs x 5 reps
Bent Over Row - @95lbs x 10 reps x 2, @105lbs x 10 reps x 3
Tiger Bend Push Ups - 10 reps x 5

Dec 20, 2103

Front Squat <-- insufficient warm up, really felt destroyed after doing this
- 190lbs x 1
- 215lbs x 1
- 235lbs x 4

DB Split Squat - @30lbs x 10 reps, @40lbs x 10 reps x 4
Hamstring Curl - 70lbs x 10 reps x 5
Plank - 1 min x 5 sets (30 sec rest in between)
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Dec 24, 2013 11:54 am

Taking this week to rest. My body feels broken, and i feel that even doing a deload week will just do more harm than good. using the week for rest and mobility (and maybe some dancing).

Merry Christmas to all
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Re: MF! - Making The Invincible Man

Post by MF! on Mon Dec 30, 2013 11:27 am

Definitely Broken.... tweaked the low back a little again. All the training volume combined with countless dance nights with all the free time that the holidays offer :(

I'm still going through with my lifting program. I'll be repeating my last cycle, but being VERY careful and diligent about warming up, stretching and mobility before AND after training.
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Re: MF! - Making The Invincible Man

Post by MF! on Sun Jan 05, 2014 4:31 pm

Happy New Year!!!

Dec 30, 2013

Military Press
- 105lbs x 5
- 115lbs x 5
- 120lbs x 7

DB Bench Press
- 60lbs x 10 reps x 3
- 50lbs x 10 reps
- 45lbs x 10 reps

Pull Up (neutral grip, mixed with kipping to negatives) - 10 reps x 5
Tricep Extension - 37.5kgs x 10 reps x 5



Dec 31, 2013

Deadlift
- 280lbs x 5 reps
- 295lbs x 5
- 315lbs x 10 reps

Back Squat - 275lbs x 10 reps x 5
Leg Curl - 70lbs x 10 reps x 5
Plank - 1 min x 5 (30 sec rest)


Jan 2, 2014

Bench Press
- 145lbs x 5 reps
- 155lbs x 5 reps
- 160lbs x 10 reps

HSPU/30lbs Single Arm Push Press - 8 reps /2 reps, 5/5, 5/5
Seated Row - @110lbs x 10 reps, @115lbs x 10 reps x 2
Dips - 10 reps x 3


Jan 3, 2014

Front Squat
- 190lbs x 5
- 200lbs x 5
- 215lbs x 7

DB Split Squat - 40lbs x 10 reps x 3
RDL - @115lbs x 10 reps, @135lbs x 10 reps x 2
Kneeling Woodchoppers - @15lbs x 12 reps, @25lbs x 12 reps x 2
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Re: MF! - Making The Invincible Man

Post by MF! on Thu Jan 09, 2014 4:47 pm

This week = crap week. Not getting any time to do a full workout to my liking.

Jan 6, 2014

Military Press
115lbs x 3 reps
120lbs x 3 reps
125lbs x 6 reps (+1 rep)

Muscle Ups - 7, 5, 4, 3, 3, 1


Jan 7, 2014

Deadlift
295lbs x 3 reps
315lbs x 3 reps
335lbs x 8 reps (+1 rep)

Goblet Squat - @95lbs x 10 reps, @100lbs x 10 reps x 4
Hamstring Curls - @70lbs x 10 reps, @80lbs x 10 reps x 4
Stability Ball Roll Outs - 15 reps x 5

Jan 9, 2014

Bench Press
155lbs x 3 reps
160lbs x 3
170lbs x 9


Got one more workout tmrw that I'll post then
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Re: MF! - Making The Invincible Man

Post by MF! on Thu Jan 09, 2014 4:48 pm

Also a new blog post for anyone thats following. I spent some time writing about squats and answering any concerns surrounding it

[You must be registered and logged in to see this link.]

^^thats it
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Re: MF! - Making The Invincible Man

Post by itlives on Thu Jan 09, 2014 5:12 pm

Great article MF!.

I liked that first picture and the reference to BM's -(which is totally true and one of the bane's of the west).
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Re: MF! - Making The Invincible Man

Post by Journeyman on Thu Jan 09, 2014 5:52 pm

Solid article!

Though I hate that baby picture... it's all over the place; but the great majority of adults do not have the same levers as that baby, and it definitely affects our squatting potential.
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Re: MF! - Making The Invincible Man

Post by ccheatum on Thu Jan 09, 2014 11:40 pm

Good stuff! Thanks for sharing…
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Re: MF! - Making The Invincible Man

Post by MF! on Tue Jan 14, 2014 12:55 am

Thanks guys! I'm planning on writing a second part to it very soon. Didn't realize that so many people would be paying attention to it (even had a few people ask questions on facebook and other sites).

Journeyman wrote:Solid article!

Though I hate that baby picture... it's all over the place; but the great majority of adults do not have the same levers as that baby, and it definitely affects our squatting potential.


Totally agree with you. I like it for the reason that it gives people an idea of what to aspire towards, but yes body mechanics are completely different for a child versus a full grown adult.
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Re: MF! - Making The Invincible Man

Post by MF! on Thu Jan 16, 2014 12:21 am

Jan 10, 2014

Front Squat <-- Left my notebook at home. My numbers were guess work, hence the lowered weights
- 190lbs x 3
- 200lbs x 3
- 215lbs x 6

Jan 13, 2014

Military Press
- 105lbs x 1
- 120lbs x 1
- 135lbs x 3 (+1 rep)

Clap Push up - 10 reps x 5

Pull Up
- wide (no kip) - 10 reps x 2
- neutral (mixed with kip to negatives) - 10 reps
- wide (mixed with kip to negatives) - 10 reps x 2

Tiger Bend Push Up - 10 reps x 3


Jan 14, 2014

Deadlift
- 280lbs x 1
- 315lbs x 1
- 350lbs x 7

Front Squat - 145lbs x 10 reps x 5
Hamstring Curls - 70lbs x 10 reps x 5
Suspended Leg Raise - 10 reps x 5
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Re: MF! - Making The Invincible Man

Post by Dave on Thu Jan 16, 2014 12:42 am

Interesting rep strategy you have going on for deadlifts lately. I'm liking it.
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Re: MF! - Making The Invincible Man

Post by CheesedogTheFirst on Thu Jan 16, 2014 2:00 am

It makes sense. Why wear yourself doing a bunch of extra warmup if you want to lift heavy, just do a few lighter singles to ramp up your nervous system and go for it.
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Re: MF! - Making The Invincible Man

Post by itlives on Thu Jan 16, 2014 12:52 pm

If I remember right, you had shoulder issues a while back. The military presses say "What shoulder issues?" to me!
Good work!
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Re: MF! - Making The Invincible Man

Post by MF! on Fri Jan 24, 2014 2:36 pm

Thanks guys,

The rep strategy is all from 5/3/1 programming. It definitely makes sense to me with how it is set up.

My shoulder hasnt really acted up in the last while, and im hoping that its coming from all the work I've been putting in with the OH presses. My handstands are still not where I want them to be, but I've also been doing a lot less ground work when it comes to breakdancing and parkour (I've actually been doing a lot less of both the last little while, mostly been weight training).
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