3/8/2008 Nutrition for Week
31% Fat / 43% Carbs / 24% Protein (184 Grams/day)
3/8/2008 Back & Biceps
BB SLDL: 22512 24510 2658 2756
50 Pullups: 7,5,5,5,3,3,3,3,3,4,3,3
DB Rows: 7011 7511
Cambered Bar Curls: 5010
Cambered Cable Curls: 7010
Snatches: 953
DB One Arm Shrugs: 8010
Notes: Just past 9 years in the gym last month. I think this was the FIRST time I ever did 4 sets of deadlifting ALL over 6 reps, and the first time I ever had 3 sets over 8 reps. I’m consolidating the 50 pullups set(s). It’s taking me fewer and fewer sets each time, even if I’m not adding reps to the early sets. After the DL’s and pullups I didn’t really have a plan for this workout…I’m not sure where to put snatches…back day? chest/tri/shoulder day?
3/11/2008 Chest / Triceps / Shoulders
BB Flat: 2401 2451 (New PR!) 2251 -right pec cramped up 1955 18011
BB Incline: 1756 1658 15510 13514
Cable Benching: 4012 459
DB Incline: 756 708 6510
DB Flyes: 2510 307
BB Close Grip BP: 1357 12011 12510
Dips: 453 254 BW7
Elbows Out Extensions: 507 4510
DB Seated Militaries: 408 506
DB Side Laterals: 20*10
Notes: Another PR on benching, apparently the creatine and increase in calories is finally kicking in. I also feel like the dynamic/lockout work I have been doing the last few weeks is paying off, As I’m pushing off my chest with the benching I really feel I can generate a lot more speed at the bottom. I also weigh 184 now, I don’t look any softer really either. I’m not quite as shredded as I am in my myspace-pic-avatar that everyone hates, but you can still see definition on all my abs
[quote]AccipiterQ wrote:
3/11/2008 Chest / Triceps / Shoulders
BB Flat: 2401 2451 (New PR!) 2251 -right pec cramped up 1955 18011
BB Incline: 1756 1658 15510 13514
Cable Benching: 4012 459
DB Incline: 756 708 6510
DB Flyes: 2510 307
BB Close Grip BP: 1357 12011 12510
Dips: 453 254 BW7
Elbows Out Extensions: 507 4510
DB Seated Militaries: 408 506
DB Side Laterals: 20*10
Notes: Another PR on benching, apparently the creatine and increase in calories is finally kicking in. I also feel like the dynamic/lockout work I have been doing the last few weeks is paying off, As I’m pushing off my chest with the benching I really feel I can generate a lot more speed at the bottom. I also weigh 184 now, I don’t look any softer really either. I’m not quite as shredded as I am in my myspace-pic-avatar that everyone hates, but you can still see definition on all my abs [/quote]
That’s a lot of volume on chest, how’s it working out?
Pretty good actually. I’m basically forcing my chest to adapt.
Some back history: My father was a horrible bencher, I’m a horrible bencher, my children will probably be horrible benchers. I don’t know if it’s tendon insertion points or waht. Anyway, at my absolute apex of strength, when I was 197 lbs and about 13% bf I still could not bench 230. About a month ago I started upping my caloric intake, started shoveling back protein and creatine, and basically decided that I’m going to pummel my whole body, chest included, into submission.
The interesting thing is that the stronger my pecs get the more I can feel them contract on benching movements. Whereas at first I REALLY felt my delts and triceps, now I can feel my pecs dominating the movement, finally. It’s really a novel feeling and I’m excited to finally experience it.
I’m not going to keep at this volume forever, probably 4 or 5 more weeks worth should do it.
3/12/2008 Leg Day
BB Squats: 2251 2501 2701 2851 3001 2453 2255 2006
Overhead Squats: 954 - hurts back
BB Jump Squats: 9512
BB Lunges: 955 absolutely exhausted from squats.
Seated Calves: 9011 1159 Angled Seated Calves: 10015
Prone Leg Curl: 12010 14510
Seated Leg Extensions: 95*15
Notes: Now I remember why I only do high rep deadlifting once every year or so. My hamstrings were STILL not recovered fully from Saturday, and my forearms and biceps are still sore too. I decided to find out where my max squat is right now. It’s around 300.
It really took a lot out of me though, and I was exhausted after my squat sets today. In a good way though. This is probably the first time in my life that every single body part on me is sore, I love it.
3/15/2008 Weekly Nutrition
3,636 Calories
30% fat,
42% Carbs
26% Protein (235 Grams)
3/15/2008 Ides of March Back Workout
51 Pullups: 11, 7,6,4,3,4,4,4,4,4
BB Snatches: 957 1153
DB Rows: 7511 8010 859
Chest Supported Rows: 959 958
DB Preachers: 305 2011
Incline DB Curls: 3010
Running: 3.35 miles / 30 minutes
Notes: Good stuff. on the 50 pullup sets I keep taking fewer and fewer sets to complete it, even if on my first few sets I’m not doing any more reps than when I started. I don’t really feel them intensely in the lats, I feel it almost entirely in the biceps but whatever, must be working SOMETHING. Plus my lats are usually torched afterwards, I can only do a few sets of other exercises after. Good stuff.
3/18/2008 Tuesday chest/tri/shoulder
BB Flat: 2255 2351 2501 New PR! 2152 (right pec cramped again) 2005 18510
BB Incline: 1757 1853 1658 13514
Cable Flyes: 3510 3012 3011
DB Flat Squeeze Press: 5010 609
Ballistic Bench Press: 7512 6512
Close Grip Bench Press: 13511 1458 15555
Rack Lockouts: 2555 2703 2851
Standing BB Militaries: 957
Running: 9.5 minutes / 1 mile
Notes: Three straight workouts with a new flat bench personal record! I hit 250!!! I love it. The funny thing is when I was younger I figured that as the weight went up I’d feel like I was moving more…but it doesn’t. Not sure if it’s like that for anyone reading this thing.
But the 250 I pushed today doesn’t feel any different than the 230 I was pushing a few weeks ago. I also got 5 reps at 225 to start, I could get maybe 1 or 2 a month ago. Also , my right pec keeps cramping up on the set immediately after I set a new record. Not sure what to make of that.
3/19/2008 Wednesday Quads & Calves
BB Hacks; 1854 2253 2553 2751
Nautalis Leg Extensions: 11010 15510 20010 2456
Angled Standing Calves: 20010 20013 26010
Seated Calves: 9010 135*10
Running: 9.5 minutes / 1 mile
Notes: The tweak in my back was bugging me so I didn’t go higher with the BB hacks.
3/22/2008 Saturday Back & Hamstrings
BB SLDL: 3152 3651 3751 22510
Good Mornings: 1357 1455 1553
50 Pullups: 9,7,5,4,4,4,4,4,4,5
DB Rows: 7015 8010
BB Shurgs: 13510 185*10
Notes: Good session. Approaching 400 again on DL. The 50 pullups thing is really taxing…I can barely do any sets afterwards. I’m actually completing them in fewer and fewer sets, when compared to other sessions on regular back, or back & hamstring days.
Also did some bar work on snatches, just getting form down. I couldn’t do much with shrugs, even with wraps my palms are all ripped up from the deading and pullups.
3/22/2008 Weekly Nutrition
3203 calories:
30% fat / 43% carbs / 25% protein (202 grams)
Just a suggestion, I know you hate me and you didn’t ask yada yada yada.
But I think you should consider upping your protein to between 250-300g. The added amino acids will likely improve your strength and recovery.
If you will like you are gaining well enough then by all means forget it.
But I just don’t think you’ll hurt yourself by adding 200-300kcal worth of protein in to your diet.
I was toying with the idea today actually, glad someone else mentioned it. Trying to think of cheap ways to do it. Any suggestions?
Tuna or other canned fish is how I do it.
Or just get some plain old whey concentrate. $30 should get you about 5 pounds and you can just knock that out in 3 scoops a day.
If you want solid food though, I’d go with canned tuna or salmon, or maybe some chicken or turkey. Buying cans of tuna in bulk isn’t real expensive.
true, guess I could add that. I do supplement with protein right now, optimum nutrition 100000% whey protein or whatever, it’s not that expensive really, an extra shake per day wouldn’t kill me
3/25/2008 Chest / Triceps / Shoulders
BB Flat: 2401 2551 (NEW PR!) 2254 2105 1959
BB 15 degree Decline: 18512 2007 2255 1959
DB Incline: 757 707
Cable Benching: 4510 3510
Ballistic Bench Press: 8014 9510
Elbows Out Extensions: 5012 605
Close Grip Benching: 1458 1555
DB Seated Militaries: 554
Running: 3.35 Miles / 30 minutes
Notes: ANOTHER new PR on flat benching!! That’s 4 straight weeks. I can’t describe how great this feels after literally 8 years of benching futility. I really feel like I’m in a more ‘powerful’ position when I bench now. When I used to bench it felt like I was ‘hoping’ to do a certain number of reps at a weight. Now I feel like I’m imposing my will on the weight. Basically I think ‘Don’t be a bitch’ then I move the weight. It feels awesome.
Updates?
Did you start gobbling up the extra protein?
Congrats on the latest PR.
Also, are you putting on any weight?
Yeah I was going to mention upping your protein, but Swole beat me to it.
However, I do have a question. I’ve never thought about doing 1 arm DLs…how is that working out for you and what, if any, advantages does it have over the old fashion way?