Decided it’s time to man up and get serious again about lifting. In December of 2010 I started the Look Like a Bodybuilder, Perform Like an Athlete program and did that for 16 weeks with amazing gains. I’ve pretty much been a pussy as of June and made excuses for missing and shortening workouts because I’ve been working 65+ hrs a week. A couple weeks ago I looked in the mirror and thought to myself I have never been out of shape until now.
In June I could bench 270x1 now I’m doing 235x1 and I used to OHP 170x3 now I’m doing 145x3. That is when it hit me that I need to get my ass back on track. I will be training using the Look Like a Bodybuilder, Perform Like an Athlete again. My main goal is to be 200 lbs. by December which I think is very doable because I have not been eating enough and I just got a less physically demanding job that pays the same. Feel free to stop in and say hi.
OHP
55x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3(MTW), 135x3, 140x3, 145x3(MTW), 135x3
superset with DB Shrugs
all sets 80x10
Bench Press
205x3(MTW)<<<<<pissed that it used to be 225 195x3, 200x3, 205x3(MTW), 195x3
superset with Rear Delt TRX straps x8 (i dont have a name for them but they are in the videos of the main program…if anyone knows the name please say)
Top Half Bench
205x3(MTW)<<<<should this be easier or harder than flat bench? 195x3, 200x3, 205x3(MTW), 195x3
superset with random rotator cuff work
P.S. I am starting the full Anaconda Protocol next week Sunday
Ok so yesterday was pretty much the same workout as Monday here it goes.
OHP
55x3, 95x3, 105x3, 115x3, 125x3, 135x3, 145x3(MTW), 135x3, 140x3, 145x3(MTW), 135x3
superset with DB Shrugs
all sets 80x10
Bench Press
205x3(MTW) 195x3, 200x3, 205x3(MTW), 195x3
superset with Rear Delt TRX straps x8
Top Half Bench
205x3(MTW) 195x3, 200x3, 205x3(MTW), 195x3
superset with random rotator cuff work
Worked up to a 3 rep set of Squats for the (Leg practice)
TRX Rows 5x15
triset
BB Rows 3x10, 1x12, 1x15
triset
Weird Dumbell type move i have no clue how to explain it except that it looks kinda like a discuss throw with a 5 lbs. DB
EZ Bar Curls 2x6
superset
TRX Curls 2x10
I really liked the Back portion of this workout. I have never done this workout before. The only thing I have ever used TRX straps for until today was rear delt raises. But I think I’ll use it more for awhile. Tomorrow is Lower Body so time for me to rest up
Ok so I haven’t had access to a computer for a while but I have been keeping up with my lifting and such. Gotta hit the bed soon so I’m gonna keep this short. Today was a leg day and my first day of using the ANACONDA Protocol. All I can say is dam that was a lot of liquid to take down. But I should get used to it pretty soon, I will use less flavoring next time as I found it too sweet. Tomorrow for some neural charge training I will be doing a bunch of strongman lifts but I will update that tomorrow. When I find the charger for my camera I will take and upload some pics. Well off to bed. Lift hard, get big.
Overhead BB Press
65x3,85x3,105x3,125x3,135x3,145x3,135x3,135x3,140x3,140x3,145x3,145x3,135x3
superset
DB Shrugs
10 sets with 80lbs DB’s 8 reps <<<<< today I only did 10 sets just because it was the second day in a row
Bench Press
205x2,<<<<<<<< (I only got 2 reps I think because I was very focused on that set)195x3,195x3,200x3,200x3,205x3,205x3,195x3 (after that first set of 2 I was kinda pissed so I pushed myself pretty hard the rest of the workout)
superset
TRX Rear Delts
6 sets 6 reps
Top-Half Bench Press
205x3,195x3,195x3,200x3,200x3,205x3,205x3,195x3
superset
Random Rotator Cuff Work
Deadlift 4 sets of 3 reps worked up to 225 for lower body practice which was pretty light but my hips were pretty tired already so I didnt push it too hard.
Just finished building my tire sled and will use it tomorrow for back and biceps
thanks for dropping in. Actually I never actually could high jump because I could never get the technique down. but my vert is somewhere between 34-36" so I feel like I am still able to hold down that name haha. I used to do hurdles and sprints in track though.
Yesterday I had a football game so my training schedule changed a little. Today I didnt do Upper Body Pressing like I previously planned to because I’m still a little sore. So instead I did Back and Biceps.
Chinups 7 sets of 10 reps using Body weight
Lat Pulldowns 4 sets of 135 lbs 10 reps
triset
Straight Arm Pulldowns 40 lbs 4 sets 10 reps I feel these alot in my triceps even when I switch grip and stance
triset
TRX Rows 3 sets 15 reps
BB Curls 3 sets of 12 I forgot how much weight
DB Hammer Curls 1 arm holds and curls 3 sets 8 reps
then 10 minute drive home
Tire Sled Straight Arm Rows 6 reps turn around 6 reps
triset
tire Sled Rows 6 reps turn around 6 reps
triset
Tire Sled Curls 6 reps turn around 6 reps
Overhead BB Press
65x3,85x3,105x3,125x3,135x3,145x3,135x3,140x3,145x3,135x3,140x3,145x3,135x3,140x3,145x3, 135x3
superset
13 sets of DB Shrugs with 80 lbs
