Squat Focus
Squat. 6 sets of 3. 275lbs.
Leg curl. 4 sets of 6. 130lbs.
Leg extension. 4 sets of 6. 210lbs.
Standing calf raise. 4 sets of 20. 360lbs.
Supported crunch. 2 sets to failure. 25 reps.
Hanging leg raise. 2 sets to failure. 10 reps.
Sizzor kick. 2 sets to failure. 35 reps.
Reverse crunch. 2 sets to failure. 20 reps.
Crossover crunch. 2 sets to failure. 25 reps.
eating better indeed. more calories, more frequently, more protein and such. I feel my midsection could be stronger, I dont care if im not sporting a six pack just yet, function > appearance.
I really ought to be doing the whole periodization thing, getting cut up and lean in the summer, strong and hearty for the fall and carby for the winter. Im kinda backwards. after this, i will do another mass program, max out at a 100rep scheme, week off and then resume normal period season development.
Upper Body Focus
Close grip bench press. 4 sets of 10. 175lbs.
Dumbbell front shoulder raise. 4 sets of 10. 35lbs.
Incline bench press. 4 sets of 10. 185lbs.
Dumbbell shoulder press. 3 sets of 10. 55lbs.
Skullcrushers. 4 sets of 8. 90lb ezbar.
Weighted decline situp. 2 sets of 10. 45lbs plate.
Swissball jacknife. 2 sets of 10.
Hanging running in place. 2 sets to failure. 25seconds.
Decline reverse crunch. 2 sets to failure. 15 reps.
Standing oblique cable crunch. 2 sets of 15. 130lbs.
I hate what I ate today, i feel guilty. Morning was so-so. A turkey and veggie (fucking untoasted cold) panini. Then a 50g protein shake. THEN a fucking Large chicken Parmesian hero on white bread, a snapple grapejuice and a fuckin black and white cookie. THAT sucks. I had to take a goddamn nap when I got home cause my blood sugar spiked and made me feel sick for hours on end. I hate to bitch and moan like this but as long as I type what pisses me off, it kinda ‘sticks’ for next time i have an idiot urge.
Deadlift focus
Deadlift. 4 sets of 8. 275lbs.
Lying leg curl. 4 sets of 10. 130lbs.
Lunge with 45lb plate hoisted above head. 4 sets of 8.
Standing shrug. 3 sets of 8. 270lbs.
Barbell curl (fatbar). 3 sets of 8. 70lbs.
Lat pulldown. 6 sets of 10. 140lbs
Standing calf raise. 4 sets of 20. 360lbs.
I was VERY tired today. I dont know what the fuck is going on. Im about 206lbs at 20% bodyfat, so im assuming the stronger im getting, the more I will weigh, the heaver I am the more of me i’m carrying around; hence the tiredness. I diddnt eat too well either, so I will say that is part of it. I need to be more active, and starting next week, im implementing more cardio.
Bench press focus
Bench press. 5 sets of 3 - 255lbs.
Longpull. 4 sets of 8 -190lbs
Flat bench dumbbell press. 4 sets of 6 - 90lbs.
Dumbbell standing curl. 4 sets of 8 - 35lbs.
Dips. 4 sets of 6.
Cable Crunch. 2 sets of 8 - Tall stack.
Roman chair weighted situps. 2 sets of 25 - 5kg.
Reverse crunch. 2 sets to failure - 20 reps.
Plank. 2 sets to failure - 1 minute.
Double crunch. 2 sets to failure - 25 reps.
Last week of this. I was moderately tired, need moar sleep or some shit, Im fatigued very easily these days. Im eating better, no doubt. I want to do the whole carb cycling program thing, and I dont know where to start. If anyone is reading this and knows a thing or two about it, please point my compass the right way to look. I will be using the new COX-2 Supplement that just came out to combat the headaches im feeling these days. Not ready to cycle yet, I will be starting one on a program similar to this one in the late fall.
Likewise, I will be 24 years old soon, and I feel very depressed. I know it doenst belong here in a training log, but it is affecting my mood and that has a big impact on me.
Squat Focus
Squat. 6 sets of 3 - 275lbs.
Lying leg curl. 4 sets of 6 - 130lbs.
Leg extension. 4 sets of 6 - 210lbs.
Leg abduction. 2 sets of 8 - 170lbs.
Leg adduction. 2 sets of 8 - 130lbs.
Standing Calf Raise. 4 sets of 20 - 360lbs.
Crunch. 2 sets to failure - 25 reps.
Medicine ball chop. 2 sets of 20 - 7kg.
Hanging knee raise. 2 sets to failure - 18 reps.
Dragon Flag. 2 sets to failure - 5 reps (Clean too!)
Hanging knee raise/twist combo. 1 set to failure. 10 reps.
Been very tired, eating like a standard jerkoff today. Im pissed about that. I will be doing better, but I do have a question for anyone reading this… Breakfast was never a problem. Eat and eat all morning, I loved it. All of a fucking shock Its hard to get food down in the AM. I dunno if its my stomach or what cause My appetite is so minimal, when I try to eat breakfast it wants to come back up and I feel slightly nauseous from it. What to do?
Cardio today.
Treadmill 30 minutes. 2 min warmup @ 4.0mph/4.0 Incline.
RUN @ 8.5mph -1 min.
WALK @ 3.5mph - 3min.
6 Sets, 5 min Cooldown.
Ate better today, Got my Curcumin in today, took 2 immediately to combat my headache, it works and it works great.
Upper Body Focus
Close grip bench press. 4 sets of 10 -185lbs
Standing front shoulder raise. 4 sets of 10 - 40 lbs.
Incline bench press. 4 sets of 10 - 185lbs.
Dumbbell shoulder press. 3 sets of 10 - 60lbs.
Skullcrushers. 4 sets of 8 - 90lbs.
Standing bicep curl (FATBAR). 4 sets of 10 -75lbs.
Cable Crunch. 2 sets of 8 - Tall Stack
Roman chair weighted crunch. 2 sets of 25 - 45lbs.
Reverse crunch. 2 sets to failure - 20 reps.
Plank. 2 sets to failure - 70 seconds.
Double crunch. 2 sets to failure - 35 reps.
Can’t wait for the weather to be nice here tomorrow. Hit the beach, get a tan, eat and drink some delicious seafood and beer…
Deadlift Focus
Deadlift. 4 sets of 8. 315lbs!!!
Lying leg curl. 4 sets of 10 - 120lbs.
Lunge. 4 sets of 8 - 45lb plate hoisted above head.
Lat pulldown (DROPSET). 6 sets of 10 - 130,120–>70lbs
Standing Calf raise. 4 sets of 20 - Tall stack.
Swiss ball crunch. 2 sets to failure. 35 reps.
Medicine ball chop. 2 sets of 20 - 7kg ball.
Hanging knee raise. 2 sets to failure - 20 reps.
Dragon flag. 2 sets to failure - 4 (clean!) reps.
Hanging knee twist/raise combo. 1 set to failure - 10 reps.
Program FINISH. 3.5 stars, it was pretty challenging. Not enough back work. Jack shit for biceps and traps, but otherwise tough and mentally taxing. I’m proud of my DL numbers, 315 for reps is really good for me. Anyways, need to eat good today.
Shoulders and Traps
Behind the neck barbell press. 4 sets of 8 - 95, 105, 115, 125lbs.
Upright Row. 4 sets of 8 - 95, 120, 120, 130lbs.
Leaning lateral raise. 3 sets of 10 - 25lbs.
bent over lateral raise. 3 sets of 10 - 35lbs.
Barbell shrug. 3 sets of 8 - 295lbs.
Dumbbell shrug. 3 sets of 8 - 125lbs.
Took last week off, realized im stronger for some reason because of it. I could have moved up 10+lbs in some of these lifts, but diddn’t want to risk it. All the rests between sets are within 1 to 2 minutes.
I’m currently taking BCAA’s, Spike and basic whey and an MRP everyday, as well as ZMA most nights. As far as supplementation goes, I will switch it up in about 4 weeks again.
Shoulders and Traps
Behind the neck seated press. 4 sets of 8 (2min) - 125lbs.
Wide Grip upright row. 3 sets of 8 (2min) - 80lbs.
Leaning Lateral raise. 3 sets of 10 (1min) - 30lbs.
Bent over lateral raise. 3 sets of 10 (1min) - 35lbs.
Barbell shrug. 3 sets of 8 (2min) - 295lbs.
Dumbbell shrug. 3 sets of 8 (2min) - 125lbs.
its been about 2 weeks since my last serious program, and now Im starting fresh. I only worked out one day each week for the past two weeks just to pass the time, I really wasn’t feeling the weight, seriously. Im using Carbolin 19 this program and hope to be finished with the bottle at the end of it. Taking BCAA’s daily, and 2 scoops of some chocolate crap i got at a popular nutrition store immediatly after workouts. Will be using the “Boy you gotta carry the weight” cardio program intermittently this time, maybe twice a week at best.
Eating well, lots of garlic in stews and chili’s, and every 3 hours. Im proud of myself for that.
Legs
Front squat. 4 sets of 8 (2min) - 410lbs
Hack squat. 4 sets of 8 (2min) - 360lbs.
Leg extension. 4 sets of 10 (1-2min) - 160lbs.
Romanian Deadlift. 4 sets of 8 (2min) - 90lbs.
Lying leg curl. 4 sets of 10 (2min) - 120lbs.
Standing calf raise. 4 sets of 10 (1min) - Tall stack
seated calf raise. 4 sets of 8 (1min) - 160lbs.
I forgot to take my Carbolin 19 today. Ate bad, 2 donuts and a large iced sweetened coffee for bfast and a mcdonalds coffee drink for lunch. aside from those setbacks, salad for dinner and lots of water.
Back
Wide-grip weighted pull-ups. 4 sets of 6 (2min). (no weight) OK.
Wide-grip bent over barbell row. 4 sets of 8 (2min)- 135lbs.
Behind the neck pulldowns. 3 sets of 8 (2min)- 140lbs.
Wide grip longpull. 3 sets of 8 (2min)- 150lbs.
Straight arm pulldown. 3 sets of 8 (1min)- 140lbs.
Rollout. 3 sets of 10 (1min). OK.
Same diet as yesterday but this time I had a 50g RTD, [/i]Mint condition[/b] bfast. Porkchops for dinner and chicken salad for lunch. Water too cant forget. I’m really like the Carbolin 19 by the way. I cant necessarily feel it like I would a stimulant, but I do feel a kind of pump that stays and a sort of warmness in my muscles. Maybe its just psychosomatic placebo or some shit, but I like it.
Chest
Incline benchpress. 4 sets of 6 (2min) - 185lbs.
Flat dumbbell press. 4 sets of 8 (2min) - 80lbs.
Decline dumbbell flye. 3 sets of 10 (1min) - 45lbs.
Pec-deck flye. 3 sets of 8 (1min) - 190lbs.
Pallof Press. 3 sets of 12 (1min) - 60lbs.
Felt good today, doms from leg day starting to subside. WTF happened to T-11? I was gonna buy some today and it’s not in the T-Store. aw hell, just my fucking luck.
Eating more protein these days then any other time in my lifting life. Im very happy about that. Eating healthier too. Not really sleeping better, its too hot where I live, I dont have Air conditioning. like I said yesterday, I really like the Carbolin 19, I feel tighter around where I train, not so chunky. Im cooling down the body parts too, Ill stand in the cold shower aimed directly at the part I just trained, I guess thats what Im supposed to do anyway.
Arms
Close grip bench press. 4 sets of 8 (2min) -155lbs.
Rope cable pressdown. 4 sets of 6 (2min) - 80lbs.
Lying tricep extension. 4 sets of 10 (2min) - 90lb.
Barbell curl (FATBAR). 4 sets of 8 (2min) - 80lbs.
Incline dumbbell curl. 4 sets of 8 (2min) - 35lbs.
barbell preacher curl. 4 sets of 10 (2min) - 70lbs.
FATBAR wristcurl. 3 sets of 10 (1min) - 65lbs.
FATBAR reverse wristcurl. 3 sets of 10 (1min) - 35lbs.
L-Sit and hold. 3 sets to failure (1min) - 12, 15, 20 seconds.
I thought my core could withstand at least 30 seconds of the l-sit hold, and I can see I was wrong. Also, My legs cant make a full 90 degree L, Im kinda like at a 75, 80 degree lift with my legs, so Im tight somewhere and I dont know what to do. Will begin a full AM, PM stretch routine tonight and for the next few weeks just to see how I will hold up.
Shoulders and Traps
Behind the neck Shoulder press. 4 sets of 8 (2min) - 135lbs.
Wide grip bent over barbell row. 3 sets of 8 (2min) - 125lbs.
Leaning lateral raise. 3 sets of 10 (1min) - 30lbs.
Bent over dumbbell lateral raise. 3 sets of 10 (2min) - 40lbs.
Barbell power shrug. 3 sets of 8 (2min) - 315lbs.
Dumbbell shrug. 3 sets of 10 (2min) - 140lbs.
Rollouts. 3 sets of 15 (1min). OK.
week 2/4. Diddnt do any cardio or stretching like I said I was gonna do. It’s final’s week for the summer semester I need to be studying. That is all.
Legs
Front Squat*. 4 sets of 8 (2min) - 540lbs.
Hack squat*. 4 sets of 8 (2min) - 360lbs.
Leg extensions. 4 sets of 10 (2min) -180lbs.
Romanian Deadlift. 4 sets of 8 (2min) - 105lbs.
Lying leg curl. 4 sets of 10 (2min) - 130lbs.
Standing calf raise. 4 sets of 10 (1min) - 360lbs.
Seated calf raise. 4 sets of 8 (1min) - 180lbs.
Pallof press. 3 sets of 12 (1min) - 70lbs.
*done on a level(2) plate loaded squat device. Whatever the torque arm deducts, I dont know. I just calculated the weight on the bars.
Tired. Ate kinda ok, not really for the dunkin donuts bfast or the Seattles Best Border’s special. It ok though, I got studying to do. 2 more days of this hell.
yesterdays
Chest
Incline bench press. 4 sets of 6 (2min) - 205lbs.
Dumbbell press. 4 sets of 8 (2min) - 85lbs.
Decline dumbbell flye. 3 sets of 10 (1min) - 50lbs.
Pec-Deck Flye. 3 sets of 8 (1min) - 210lbs.
Wheel Rollout. 3 sets of 15 (1min) - OK.
Finals on Thursday. Earned myself a A. Made some good progress. Im holding off on the Carbolin 19 In favor of the HOT-ROX extreme I still have left over. I really ought to lose some of this flab if I am ever to see my abs again.
Arms
Close grip bench press. 4 sets of 6 (2min) - 205lbs.
Rope Pressdown. 4 sets of 6 (2min) - 85lbs.
skullcrusher. 4 sets of 10 (2min) - 90lbs.
Barbell curl. 4 sets of 8 (2min) - 80lbs.
Incline dumbbell curl. 4 sets of 6 (2min) - 35lbs.
EZ bar preacher curl. 4 sets of 10 (2min) - 70lbs.
FATBAR wrist curl. 4 sets of 10 (1min) - 65lbs.
FATBAR reverse wrist curl. 4 sets of 10 (1min) - 35lbs.
Pallof Press. 3 sets of 12 (1min) - 70lbs.
HOT-ROX today. Ate like an asshole basically. I dont think I give a fuck to do this hardcore any longer, I really want to just take a goddamn vacation.