Thurs and today’s entries
THURSDAY
10 min. of various jumps, broad jumps, and depth jumps couple set of each 3 - 5 jumps apiece
Back Squat, ramping sets of 3, started at 135 at 20lbs. then 10 as I went on up to 250 (need to work on my back squat seriously…)
Barbell Split Squats 3 x 10 each leg
Donkey Calf Raise 3 x 10
After 20 min. of treadmill w/ 10% grade @ 2.9 mph (legs were feeling the squats and split squats)
FRIDAY
10 min. of MB chest passes, decline plyo push ups, and MB OHP x 5 reps each
Push Press, ramping sets of 3, worked up to an explosive single @ 175
French Press 3 x10
Meadows Prone DB Swings 3 x 20
Front Raise 3 x 10
After 25 min. of treadmill w/ 10% grade @ 3.2 mph
DAY ONE OF CYCLE TWO! Weight was 213 today after a light weekend with a decent amount of eating
This is the beginning of a new training cycle and I’m very pleased with the first one and eagerly to get deep into this one. I lost around 12 lbs. on the first cycle and increased my strength at the same time, so although I didn’t lose a bunch of weight (fat) I am still pleased with my progress thus far. Below is my log.
Ramped weights for warm-up
The return of “Hawt ABZ” work
Ab Wheel 3 x 10
Pilaf Press 3 x :20 w/ 50lbs.
OHP COMPLEX
Top 1/2 seat OHP 185 x 3
AR Rev. Cable Curl x 10 - 12
Standing OHP 135 x 3 (felt a tad heavy for 3’s, may drop down 5 lbs.)
AR Cable Hammer Curl x 10 -12
Push Press 135 x 3
AR Wide Elbow Curl x 10 - 12
Med Ball OHP 6 kgs x 8
AR Supination Curl x 10 - 12
Speed DB Press 25x :20
Prowler OHP Pattern x 30ft.
4 Rounds
Ramped Weights
Top 1/2 Squat 515 x 3
AR Calf raise machine shrug x 10
Front Squat 185 x 3
AR Wide Neutral Pull-up x 8
Snatch from hang 115 x 3
AR Face Pull x 10
Squat Jumps 20 DB x 8
AR Bent Rev. DB Row x 10
Vertical Jumps BW x 8
Tire backpedal x 30ft.
Felt pretty strong today in the front squat and push press. Overall this was a good beginning to a new cycle, but the real test always comes in the 5th and 6th weeks especially while I’m still cutting weight. I am enjoying the process of recomping though. I want to do a BB contest in April of 2012 that is back at the university I attended. I still have some friends that are there and compete in it. Looking forward to doing my first contest! 
First deadlift day of the new cycle, gotta love it. Did some foam rolling and mobilization for the hams first.
ABDOMINALS
Seated Cable Crunch 3 x 15
Dead Bug w/ wall press x 24
Ramped wgts
DL COMPLEX
Top 1/2 DL 515 x 3
AR Partial Lateral Raise x 10
DL floor 350 x 3 (Could only increase wgt 5lbs. but it’s still an increase)
AR Lateral Raise x 10
Hang Clean 155 x 3
AR Lateral Raise OH x 10
Clean jumps 155 x 8
AR Seated Incline Lateral Raise x 10
Broad jumps BW x 8
AR Incline Prone DB Swings x 20
Slow Prowler push x 30ft.
4 Rounds
Ramped wgts
BENCH PRESS COMPLEX
Top 1/2 bench 275 x 3
AR Straight Arm pull-down x 10
Bench press 235 x 3
AR Narrow Neutral Pull-down x 10
MB chest pass 6 kgs x 8
AR Lat. Pull-down x 10
Incline plyo push-up BW x 9
AR Ab strap lat pull up x 8 - 10
Speed DB bench 35 x :20
Prowler chest press x 30ft.
4 Rounds
NEURAL CHARGE & BICEPS
A1. Seated box jumps x 3 - 5 various box heights
A2. Speed Incline Bench x 3
A3. Explosive Concentric Pull-ups x 5
A4. Split Squat Jumps x 3 - 5
A5. Single Arm KB Snatch x 3
ABDOMINALS
Hanging toes to bar 3 x 8
BICEPS
Rev. EZ Curl 6 x 6 - 8
Prone Incline Hammer 6 x 6 - 8
Seated Incline Curl 6 x 6 - 8
Standing EZ Curl 6 x 6
AR Left Arm Wide Elbow DB curl 4 x 10
Damn I really need to update this thing… Just gonna go straight to today. Last thursday and friday I did complexes but not particularly the way they are prescribed in the original SC article. Thursday I had a terrible time focusing, so I shortened the OHP and squat complexes to 3 exercises and did more rounds of each. Friday I did a 3 exercise Bench complex and did something like 8 rounds. I dunno wasn’t really tracking and was hyper focused. Some assistance for shoulders and upper and mid back as well. Now I have come to the conclusion that I simply need to focus on one complex a day and hammer it, instead of worrying about getting through both complexes and losing sight of what I am aiming to accomplish at that moment. So with this being said, I only did the OHP complex today. Log is below
Ramped to training weights
ABDOMINALS
AB Wheel 3 x 15
OHP COMPLEX
Top 1/2 seat OHP 185 x 3
AR Rev. Cable Curl x 10 - 12
Standing OHP 115 x 3 (Had to drop weight significantly, really been losing OHP strength lately…)
AR Cable Hammer Curl x 10 -12
Push Press 115 x 3
AR Wide Elbow Curl x 10 - 12
Med Ball OHP 6 kgs x 8
AR Supination Curl x 10 - 12
Speed DB Press 25x :20
Prowler OHP Pattern x 30ft.
6 Rounds
ASSISTANCE
French Press 4 x 10 - 12
Wgt Wide Neutral Pull - ups 4 x 6 no weight on last set
Seated Back fly machine 4 x 10 - 12
Heavy partial front raise x slight fatigue
Full front raise x slightly more fatigue
Front raise over head x until i couldn’t anymore
DB Shrugs x 10 with 2 sec. hold
The front raises were don’t with no rest with the shrugs right after them. Killer shoulder fatigue. From now on my logs with probably be fairly similar to this. I love the complexes, but for myself I believe it will be more beneficial at this time to focus on one specific complex a day. I will most likely be uploading some progress photos and measurements this week sometime as well.
ABDOMINALS
Seated Cable Crunch 3 x 15
Dead Bug w/ wall press x 24
Ramped wgts
DL COMPLEX
Top 1/2 DL 495 x 3
AR Heavy Partial Lateral Raise x 10
DL floor 315 x 3
AR Lateral Raise x 10
Hang Clean 145 x 3
AR Lateral Raise OH x 10
Clean jumps 145 x 8
AR Seated Incline Lateral Raise x 10
Broad jumps BW x 8
Slow Prowler push x 30ft.
6 Rounds
ASSISTANCE
RDL 3 x 10
Back Ext. 3 x 10
Swiss ball legs curls x 10
25min. treadmill @ 3.0mph w/ 10% grade
NEURAL CHARGE ONLY
A1. Box jumps x 3 - 5 various box heights
A2. Speed Incline Bench x 3
A3. Explosive Concentric Pull-ups x 3 - 5
A4. Split Squat Jumps x 3 each leg
25 min. treadmill @ 3.0mph w/ 10% grade
ABDOMINALS
AB Wheel 3 x 15
Pilaf Press 3 x :20
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 275 x 3
AR Chain Rev. Curl x 10
Bench press 235 x 3
AR Chain Hammer x 10
MB chest pass 6 kgs x 8
AR Chain Wide Elbow Curl x 10
Incline plyo push-up BW x 8
AR Chain Supination Curls
Speed DB bench 35 x :20
Prowler chest press x 30ft.
6 rounds
ASSISTANCE
A1. Seated Cable OH Tri. Ext. 3 x 10 - 12
A2. T-bar row 3 x 10 -12
A3. Voyer Shrug 3 x 10 - 12 3 sec pause
A4. Meadows Prone DB Swings 3 x 30
25 min. treadmill @ 3.0 mph w/ 10% grade
I suck at updating this thing right now… 
Yesterday was OHP day which is still only an OHP complex day of 6 rounds with some assistance for shoulders, upper/mid back, and tri’s. Here’s today’s session
ABDOMINALS
Pilaf Press 3 x :25
Dead Bug w/ wall press 3 x 28
Ramped wgts
DL COMPLEX
Top 1/2 DL 495 x 4
AR Chain Rev. Curl x 10
SUMO DL floor 285 x 4
AR Chain Hammer x 10
Hang Clean 135 x 4
AR Chain Wide Elbow Curl x 10
Clean jumps 135 x 9
AR Chain Supination Curls x 10
Broad jumps BW x 9
Slow Prowler push x 30ft.
6 Rounds
ASSISTANCE
RDL 4 X 8
Swiss ball legs curls 4 x 8
25min. treadmill @ 3.0mph w/ 10% grade
Been adding about 40 - 50 extra carbs a day split between my PWO meal and the meal after that. It seems to have really picked up my energy and I have been having good fat loss as well. I will probably keep this up for a couple of weeks and see were I am then reevaluate.
NEURAL CHARGE
A1. Box jumps x 5 various box heights
A2. Speed Incline Bench x 3
A3. Explosive Concentric Pull-ups x 5
A4. Split Squat Jumps x 3 each leg
A5. MB Slams x 5
ABDOMINALS
Hanging toes to bar 3 x 9
Eccentric Dragon Flags 3 x 2 (these are so DAMN HARD!)
25 min. treadmill @ 3.0mph w/ 10% grade
ABDOMINALS
AB Wheel 3 x 15
KB Windmill 3 x 10
Ramped wgts for warm up
BENCH PRESS COMPLEX
Top 1/2 bench 275 x 4
AR Cable Rev. Curl x 8
Bench press 225 x 4 Had to drop the weight, knew 235 wasn’t gonna go when I was ramping
AR Cable Hammer x 8
MB chest pass 6 kgs x 9
AR DB Wide Elbow Curl x 8
Incline plyo push-up BW x 9
AR DB Supination Curls x 8
Speed DB bench 35 x :25
Prowler chest press x 30ft.
6 rounds
ASSISTANCE
Incline Bench 3 x 10
No rest
A1. Incline DB fly
A2. Incline DB press
B1. Wide neutral pull- up 4 x 9
B2. Face pull to clavicle 4 x 10
B3. Prone DB swings 3 x 30
No treadmill, letting the legs rest for squat complex tomorrow : )
Ramped Weights
SQUAT COMPLEX
Top 1/2 Squat 405 x 4 I moved the pins down one hole, which makes this harder, but I love the quad contraction I get with it
AR Heavy partial lateral raise x 8
Front Squat 185 x 4
AR Lateral Raise x 8
Snatch from hang 105 x 4
AR Lateral Raise OH x 8
Squat Jumps 25 DB x 9
AR Seated incline lateral raise x 8
Vertical Jumps BW x 9
Tire backpedal x 30ft.
ASSISTANCE
A1. Hack Squat Machine 3 x 10
A2. BB Split Squats 3 x 10 each leg
25 min. treadmill @ 3.0mph w/ 10% grade
Here are some new progress photos after my session yesterday
