1/17/10
Week 8 Session 2 Lower
Front Squat
3x12x155
6x245
4x260
2x280
2x280
1x280
Split Squat Jumps
3x20sec
A1 DB DL
A2 Ice Skater Squats w/ DBs
2x6x80
2x8x40
Tabata Jump Rope
Bagwork
x30min (1-2 1-2rrh)
x15 min combos with bands
Decided to go ahead and lift today
1/18/10
Session 1
Traps/Bis/Soulders
Seated Shoulder Press
4x6
Seated Arnold Press
6x20
1 drop set
BB Shrugs
4x6
DB Shrugs
6x20
1 drop set
Hammer Strength Curls
4x6
Zottman Curls
6x20
1 drop set
Lifted with Nick again, didn’t really keep track of the weights used.
Session 2
Week 8 Session 3 Upper
Pullups (under)
BW
x12/9/10
+25
x5/4/5
+35
x4/3/3
+45
x3/4/3/3/2
Lat Pulldowns (drop sets)
2x8x120
2x6x100
6x90
A1 Standing Arnold Press
A2 Incline DB Power Cleans
3x6x35
3x8x10
Core Circuit
Spread Eagle Situps @25lb x15
Hip Ups x15
Chinnies x12
rest 90sec
x2
p/f/c
265/46/227/2382
Great log. You’re making some good progress
[quote]whup wrote:
Great log. You’re making some good progress[/quote]
Thanks man, today was an OFF day and I lost my friggin macro sheet again
1/20/10
OFF
Felt like sh!t doing DLs and Cleans so I went ahead and did something different
Beach Muscles
Did a bunch of machines working on chest, bi’s, abs and shoulders
p/f/c
224/54/196/2166
1/21/10
OFF
spent most of the day at rhe hospital with my Grandma, didnt bother to count cals
1/22/10
weight: 215.2 (on digital scale /w clothes on)
OFF
DL
worked my up to 1x405, did 8 or so sets for warmup
Squat
worked my up to 3x5x315 4 sets for warmup
Looks like my Grandma is recovering and I can get back to lifting. I haven’t lifted or payed attention to my macros since 1/22/10. Now it’s time to get back on track, I’m done with BLAB and switching over to my own routine.
I got 4 weeks to hit the 200lb mark so I need to ramp up the volume intensity and frequency of my routine while dropping my cals to around 2200.
Routine
3 on 1 OFF 3 on 1 OFF, etc
Day 1
Push
ME BB Bench - work up to heavy triples and doubles
Dips - 3x however many I can get with BW
DB Bench 5x8
Incline Flys 5x8
Lying Tri Extension 3x12
Cable Pushdowns 3x12
Standint Tri Extensions 3x12
Day 2
Pull
Weighted Pullups - work up to heavy triples and doubles
A1 Lat Pulldown 3x12
A2 Rear Delt Flys 3x12
BB Curls 3x12
Hammer Machine Curls 3x12
BB Shrugs
Day 3
Lower
Squat - work up to heavy triples and doubles
Split Squats 3x8
Machine Calve Raises 3x12
Donkey Calve Raises 3x12
Ab Circuit:
Weighted Plate Crunch x10
Dragon Flags x15
Chinnies x20
Plank x60sec
x3
Day 4
OFF - Light Cardio
Day 5
Push
Push Press work my way up to triples
DB Military Press 3x12
Delt Triad
A1 Front Raise x12
A2 Lean Away Lateral Raise x12
A3 Arnold Press 3x8
x3
Day 6
Pull
Cleans - work my way up to heavy singles
BB Bent Row 3x12
DB Rows 3x8
Reverse Grip Curls 3x12
Snatches 3x5
Day 7
Lower
DL - work my way up to heavy doubles
Ham Curls 3x12
Back extension 5x8
Hammer Strength Crunches 2x50
Bagwork x30min
Day 8
OFF- Light Cardio
Diet: (Carb cycling)
High C Days - Training days
more starches
p/f/c/cals
220/30/260
880/270/1040/2190
Low Days C Days - OFF days
no starches
p/f/c/cals
220/60/180
880/540/720/2140
Gym is closed today so will start tomorrow!
1/31/10
OFF
Cardio
Light jog x45min
p/f/c/
205/54/183/2083
2/3/10
Push
Hammer Wide Chest
15x160
12x230
8x270
3x320
Peck Deck
15x125
12x175
8x175
Bench (wide)
2x6x185
4x185
2x1x225
Incline DB Bench
12x50
5x70
6x50
7x50
DB Flys
3x12x20
2x6x25
1x4x35
Dips
6xBW
4xBW
2x6xBW-40
Skulls
3x15x25
12x45
12x55
A1 Cable Pushdowns (rope)
A2 Diamond Pushups
12x60 8x60 12x40
x8 x5 x4
Overhead Cable Tri Extensions (from top)
3x12x60
p/f/c
217/31/248/2139
2/4/10
Pull
Pullups (under)
BW
x12/9/9
+25
x4/4/4
+35
x3/3/2
+45
x2/2/1
Pulldowns (2 sec eccentric)
2x12x120
2x8x80
Snatches
3x4x135
3x1x155
0x155
Cleans
4x155
4x155
4x135
A1 Hammer Strength Curl
A2 Side Delt Raise
A3 Incline Rear Delt Raise
3x15x45
3x15x15
3x12x10
B1 Preacher Curls (ez)
B2 DB Hammer Curls
21’sx45 21’sx35 21’sx35
6x25 8x15 8x15
C1 Reverse Peck Deck
C2 BB Curls
C3 Biangular Pulldowns
3x12x60
2x12x50 10x50
3x10x120
Session 2
Squat
Worked my way up to 3x5x315
DB Snatch
5x5x75 (each)
Cleans
worked my way up to 3x5x155
DB Bench
3x8x80
Farmer Walks
3x30 paces
p/f/c
221/34/2352130
11/1/09 - 2/4/2010 (thought It’d be at single digit BF% by now)
[photo]26872[/photo]
2/5/10
Lower
DL
3x12x185
3x3x235
3x3x285
3x1x335
Squat
3x6x225
3x6x275
3x315
5x315
5x315
3x335
1x335
1x335
1x355
1x355
A1 Leg Extension
A2 Calve Raises
3x12x90
3x10x150
Core Circuit
Plate Crunch 10x45
Dragon Flags x15
Leg Lifts x10
Side Plank 30s (each side)
Side Raises 12x45
x3
p/f/c
210/36/179/1867
Wow I’m glad I’ve been adding up the macros and cals myself and not letting fitday do it:
Fitday says my total cals for yesterday were 1353, which is BS because these are my cals from macros:
p 836 (210g) 1g=4cals
f 315 (36g)1g=9cals
c 716 (179g)1g=4cals
836+315+717=1867cals not 1353
Fitday… I am dissapoint
Great progress, man! Wait till a few months from now, you’re gonna look great. Keep it up.
[quote]LarryDavid wrote:
Great progress, man! Wait till a few months from now, you’re gonna look great. Keep it up.[/quote]
Thanks, I still got a long way to go till single digit BF. My weightloss has slowed down alot over the last 2 weeks that’s why I switched to a new routine and lowered my cals.
2/6/10
OFF
Cardio
Jog x30min
p/f/c
230/65/115/1965
2/7/10
Session 1
Push
DB Bench
3x8x55
3x5x85
3x95
3x95
2x95
DB Pullovers
3x12x40
3x8x50
3x6x65
Incline DB Flys
3x12x25
5x40
5x40
4x40
A1 Cable Pushdowns
A2 DB Mil Press
4x12x80
5x35 3x8x25
Session 2
HIIT
Sprint 50m
10 pushups
walk back
x10
Finisher
A1 Bench (wide)
A2 Bench Dips
A3 Decline Pushups
10x135 8x135 7x135
x10 x10 x9
x5 x5 x5
made me some bootlegged German pancakes with 5 eggwhites, 1/4 cup oats, 1/4 cup white flour, artificial sweetwner, and some cinnamon, that should put me around 2200 cals for today.
p/f/c
210/41/155/1829
“Progress pics” on wheels, there’s a shitload of fat on legs and no tear drop shape what so ever.
1/11/09
[photo]25938[/photo]
2/4/10
[photo]26880[/photo]
2/8/10
weight: 217.2
Pull
Rack Pulls (from the 4th pinhole)
3x10x225
8x275
3x5x325
3x4x375
3x425 (straps)
2x3x435 (straps)
A1 Cable Rows (narrow, neutral)
A2 Lat Pulldowns Wide
3x15x100
3x12x100
Pullups
BW
x5/5/4/3/4/4
+25
x4/3/3/2/3
DB Rows
15x50
12x65
15x75
15x85(R) 12x85(L)
Hammer Machine Gurls
3 x21’s x45
A1 Incline Hammer Curls
A2 Upright Row
3x8x25
3x10x60
B1 Preacher Curls (ez)
B2 BB Curl
3x6x45
3x10x30
p/f/c
232/46/167/2010
Weight went up from 215 (last week). Eating like shit and drinking alcohol every day for 8 days straight that week Grandma was in the hospital definitely took it’s toll.
Today is Squat day I’m friggin amped up, time for a new PR!
2/9/10
Lower
Squat
3x8x225
Front Squat (ATG)
3x7x225 (ATG)
Box Squat (right below parallel, touch and go)
3x6x275
3x315 (wobbling)
5x315
2x315 (wobbling)
3x335
2x355
1x365
1x365
Core Circuit
Back Extension 12x25
Dragon Flags x15
Plate Crunch 15x25
rest 60s
x3
A1 Leg Ext (toes in)
A2 Calve Raise
3x12x105
3x12x100
B1 Hammer Strength Curls
B2 Hammer DB Curls
3x12x45
3x12x25
p/f/c
256/44/174/2136
A couple of the Oldtimers suggested I start going a little bellow parallel instead of ATG to get my Squat up. I did box squats today to get a feel for where the sweet spot" is.
Having me some cottage cheese before hitting the sack, screw that “don’t eat a few hours before bed” crap! I drunk about 2 gallons of water today due to constant cotton mouth and I’m still thirsty, no idea what’s up with that.