[quote]novagreg wrote:
I’m a bit late, but congrats on your first contest Brendan, very cool stuff.
-Greg[/quote]
Thanks!
May 22th, 2007
Resistance Training: PM
Biceps
-A Wide-Grip Preacher Curls @ 75lbs 17 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 65lbs 21 reps rest paused
Abs
-B Dragon Flags @ Bodyweight + 25lbs 22 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 20lbs 20 reps rest paused
Calves
-C Seated Calf Raises @ 120lbs 22 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 110lbs 22 reps rest paused
Back Width
-D Supinated Lat Pulldowns @ 160lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 150lbs 20 reps rest paused
Back Thickness
-E Deadlifts @ 300lbs 8 reps straight setted. Intended rep range: 6 - 8 Rate of Technique (1-5): 2. Last Time: @ 295lbs 7 reps straight setted
Duration: 1 hour 5 minutes
Comments:
This workout started off kinda shitty when I went to heavy of an increase on the preacher curls but I managed to stay in the rep range. After that, I felt pretty strong on everything. I was almost not going to train today too.
May 23rd, 2007
Resistance Training: PM
Shoulders
-A Unwinding Presses @ 45lbs DBs 9 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 40lbs DBs 11 reps rest paused
Triceps
-B Close-Grip Bench Presses @ 170lbs 10 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 165lbs 13 reps rest paused
Chest
-C Decline Dumbbell Flies @ 55lbs DBs 14 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 50lbs DBs 15 reps rest paused
Quads
-D Close-Stance Squats @ 230lbs 21 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 225lbs 18 reps rest paused
Hamstrings
-E Back Extensions @ Bodyweight + 30lbs 21 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 20lbs 21 reps rest paused
Duration: 1 hour
Comments:
This workout started off shitty but ended decently. I will have to slow it down a bit. I think if I do less sessions a week I will progress better. I can’t keep this pace anymore. I was expecting this eventually.
May 25th, 2007
Resistance Training: PM
Biceps
-A Cable Curls @ 125lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 115lbs 20 reps rest paused
Abs
-B Nautilus Ab Machine @ 150lbs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 140lbs 15 reps rest paused
Calves
-C Leg Press Calf Raises @ 600lbs 15 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 590lbs 14 reps rest paused
Back Width
-D Straight-Arm Lat Pulldowns @ 145lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 135lbs 21 reps rest paused
Back Thickness
-E Close-Grip Pull Apart Pulldowns @ 135lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 125lbs 20 reps rest paused
Duration: 52 minutes
Comments:
Nice quick workout. This is by FAR the easiest of any of them. Increases all around today. I was a little tired too. Carbs tomorrow. I might go to the Cal. I’m not sure.
May 26th, 2007
Resistance Training: PM
Shoulders
-A Cable Upright Rows @ 165lbs DBs 20 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 155lbs DBs 20 reps rest paused
Triceps
-B Decline Dumbbell Skullcrushers @ 50lbs DBs 17 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 45lbs DBs 16 reps rest paused
Chest
-C Wide-Grip Incline Neck Presses @ 145lbs 12 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 140lbs 12 reps rest paused
Quads
-D Hack Squats @ 330lbs 22 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 300lbs 21 reps rest paused
Hamstrings
-E Pull Throughs @ 135lbs 23 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 125lbs 22 reps rest paused
Duration: 1 hour 8 minutes
Comments:
I took a nap before this session and holy shit did it make a difference. It took a little longer than I wanted though due to people getting in the way.
strong workouts man. whats the bodyweight at?
[quote]redsox348984 wrote:
strong workouts man. whats the bodyweight at?[/quote]
164lbs
May 27th, 2007
Resistance Training: AM
Biceps
-A Close-Grip Drag Curls @ 70lbs 20 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 4. Last Time: @ 65lbs 20 reps rest paused
Abs
-B Hanging Leg Raises @ Bodyweight + 25lbs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ Bodyweight + 20lbs 18 reps rest paused
Calves
-C Standing Calf Raises @ 375lbs 19 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 360lbs 18 reps rest paused
Back Width
-D Wide-Grip Lat Pulldowns @ 150lbs 16 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 145lbs 15 reps rest paused
Back Thickness
-E Smith Machine Bentover Rows @ 150lbs 15 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 140lbs 15 reps rest paused
Duration: 55 minutes
Comments:
Nice quick workout this morning. This one always kicks my ass for osme reason.
May 27th, 2007
Resistance Training: PM
Shoulders
-A Gironda DB Swings @ 30lbs DBs 15 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 25lbs DBs 16 reps rest paused
Triceps
-B Reverse-Grip Incline Bench Presses @ 120lbs 13 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 115lbs 13 reps rest paused
Chest
-C Incline Away Cable Flies @ 72.5lbs 13 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 70lbs 11 reps rest paused
Quads
-D Front Squats @ 190lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 185lbs 19 reps rest paused
Hamstrings
-E Sumo Presses @ 510lbs 24 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 490lbs 23 reps rest paused
Duration: 1 hour 1 minute
Comments:
This one is always fun.
May 30th, 2007
Resistance Training: PM
Biceps
-A Wide-Grip Preacher Curls @ 80lbs 17 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 75lbs 17 reps rest paused
Abs
-B Dragon Flags @ Bodyweight + 35lbs 22 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 25lbs 22 reps rest paused
Calves
-C Seated Calf Raises @ 130lbs 22 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 120lbs 22 reps rest paused
Back Width
-D Supinated Lat Pulldowns @ 170lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 160lbs 20 reps rest paused
Back Thickness
-E Deadlifts @ 315lbs 8 reps straight setted. Intended rep range: 6 - 8 Rate of Technique (1-5): 2. Last Time: @ 300lbs 8 reps straight setted
Duration: 1 hour 3 minutes
Comments:
It looks like I will be forced to take an early cruise for a week due to some bad blood work. I have to drop all supplements so I figure I will start anew when I can get them back.
May 31st, 2007
Resistance Training: PM
Shoulders
-A Unwinding Presses @ 45lbs DBs 11 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 4. Last Time: @ 45lbs DBs 9 reps rest paused
Triceps
-B Close-Grip Bench Presses @ 170lbs 12 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 170lbs 10 reps rest paused
Chest
-C Decline Dumbbell Flies @ 60lbs DBs 12 reps rest paused. Intended Rep Range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 55lbs DBs 14 reps rest paused
Quads
-D Close-Stance Squats @ 235lbs 21 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 230lbs 21 reps rest paused
Hamstrings
-E Back Extensions @ Bodyweight + 35lbs 21 reps rest paused. Intended Rep Range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ Bodyweight + 30lbs 21 reps rest paused
Duration: 1 hour
Comments:
This is the second to last workout before my cruise. I progressed all around and took a short power nap before it. I think I will just be doing a regular bodybuilding split (chest moneyday, back tuesday etc.) so as to reduced the frequency ad hit the muscle with something different for a week before jumping back into DC.
June 1st, 2007
Resistance Training: PM
Biceps
-A Cable Curls @ 130lbs 20 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 125lbs 20 reps rest paused
Abs
-B Nautilus Ab Machine @ 160lbs 17 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 150lbs 16 reps rest paused
Calves
-C Leg Press Calf Raises @ 630lbs 16 reps rest paused. Intended rep range: 11 - 15 Rate of Technique (1-5): 5. Last Time: @ 600lbs 15 reps rest paused
Back Width
-D Straight-Arm Lat Pulldowns @ 150lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 145lbs 20 reps rest paused
Back Thickness
-E Close-Grip Pull Apart Pulldowns @ 145lbs 21 reps rest paused. Intended rep range: 15 - 20 Rate of Technique (1-5): 5. Last Time: @ 135lbs 20 reps rest paused
Duration: 50 minutes
Comments:
Nice, quick, final workout of DC. It’s cruise time. I intend to go ino the gym tomorrow, take nothing to failure and jsut make it up as I go along. I will probably train chest. progress all around again.
It was just a cruise workout today with cardio in the morning. decided to do chest. I do incline barbell, incline nuetral grip dumbells, flat squeeze presses, incline squeeze presses, incline cable away flies, hammer strength chest presses and the pec dec.
It was just shoulders today. I did muscle cleans, standing barbell military’s 3 supersets and 3 pump sets. I amde sure to do some shrugs and bent over rows too. It looks like I’ll be cruising longer than expected as the weekend after enxt I will be on the road and it would be illogical to start a new blast when I’m not sure what equipment I’ll have. So, I can’t really blast until next month LOL.
how did you like muscle cleans?
[quote]redsox348984 wrote:
how did you like muscle cleans?[/quote]
They’re a keeper.
Today was arms. I decided to do a 10 x 10 alternating between floor skulls and stnading barbell curls. The pump was great. I was dragging ass though. Luckily I did my bloodwork today so I can start back up on supplements and what not today.
June 9th, 2007
-30 minutes preworkout: 5g Taurine and 5g Tyrosine
-Immediately before: 5g Glutamine, 5g BCAAs and 2g CEE
-During: Sodium Bicarbonate mixed in Crystal Lite
-During: 6g EAA’s
-Immediately After: 35g Dextrose, 6g EAA’s and 3g Beta-Alanine
-30 minutes After: Dextrose, Maltodextrine, Whey Hydrolysate and Glutamine Peptides
Resistance Training: Chest - Volume
-A High Incline DB Squeeze Presses @ 35lbs DBs 10 x 10.
-B1 High Incline Neutral-Grip DB Presses @ 50lbs DBs 5 x 5. No rest before B2.
-B2 High Incline DB Flies @ 25lbs DBs 5 x 5 with super slow negatives. 120 seconds rest before B1.
-C Decline DB 21’s @ 30lbs DBs.
-D1 DB Pullovers @ 40lbs DB 3 x 10. No rest before D2.
-D2 Pec-Dec @ 100lbs 3 x 10 with peak contraction. No rest before D1.
-E Cable Overhead Flies @ 20lbs 1 x 100.
-Extreme Chest stretch and foam rolling.
Duration: 1 hour 3 minutes
Comments:
For the first time in about a week I had fun training. I think I will stick with a bodypart split GVT-esque routine for about a month and then jump back into my DC hybrid when I get to the University of Florida.
I can’t wait for that. I did some cardio in the morning. It’s hard to tell if the sodium bicarbonate worked or not. I had a ton more energy today but there were a lot of supplements so it’s hard to fairly assess it.
June 11th, 2007
Resistance Training: Shoulders
-A Muscle Cleans @ 70lbs 10 x 10.
-B1 BTN Military Presses @ 100lbs 5 x 5. No rest before B2.
-B2 Cable Upright Rows @ 90lbs 5 x 5.
-C1 Standing DB Military Presses @ 40lbs DBs 3 x 10. No rest before C2.
-C2 Smith Machine Shurgs @ 225lbs 3 x 10.
-D1 Standing Lateral Raises @ 30lbs DBs 3 x 10. No rest before D2.
-D2 Bentover Lateral Raises @ 20lbs DBs 3 x 10.
-E1 Calf Machine Shrugs @ 315lbs 3 x 10. No rest before E2.
-E2 Rear Delt Machine @ 100lbs 3 x 10.
Duration: 1 hour 10 minutes
Comments:
Pretty light workout today since I was sore as all hell. I think I’ll probably finish off this split with arms tomorrow and then go ak to DC training. Even though I’ll be on the road, I want to do the best I can because I ahte not having a sense of direction in my training.
strong lifting brendan. good volume.
how did you like the squeeze presses? i was thniking about incorportating them into my routine at some point seeing as i have like no chest