[quote]Qualay wrote:
I don’t know how I’ve I missed this thread, but damn you’re doing well. As a fellow teenager, I find your discipline inspiring. I can’t really work out regularly because of Hockey, but once it’s over I all over the weights.
good luck at your contest.[/quote]
Thanks man! It means a lot to me.
February 16th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Chest/Biceps
-A Incline DB Bench Presses @ 60lbs DBs 1 x 8, @ 65lbs DBs 1 x 5, @ 60lbs DBs 1 x 6 @ 70lbs DBs 1 x 4, @ 70lbs DBs 1 x 4. Instinctive rest. Last Time: @ 55lbs DBs 1 x 8, @ 60lbs DBs 1 x 6, @ 60lbs DBs 1 x 6 @ 65lbs DBs 1 x 4, @ 70lbs DBs 1 x 4
-B1 High Incline DB Flies @ 40lbs DBs 1 x 11, 3 x 8. No rest before B2. Last Time: @ 40lbs DBs 1 x 10, 2 x 8, 1 x 7
-B2 Low Incline DB Flies @ 40lbs DBs 3 x 3, 1 x 2. No rest before B3. Last Time: @ 40lbs DBs 2 x 3, 2 x 2
-B3 Flat DB Flies @ 40lbs DBs 4 x 2. Instinctive rest before B1. Last Time: @ 40lbs DBs 4 x 2
-C1 Preacher Curls @ 75lbs 1 x 10, 3 x 6. No rest before C2. Last Time: @ 75lbs 1 x 9, 1 x 7, 2 x 6
-C2 Reverse Curls @ 40lbs 1 x 16, 3 x 15. Instinctive rest before C1 Last Time: @ 40lbs 2 x 15, 2 x 10
Duration: 2 hours
Comments:
On paper, not a spectacular workout but I will take it. I didn’t regress on anything except for one set of prachers curls by 1 rep which I’m sure was due to less rest between sets. Some progress with a rep here and there and 45 minutes of the stairmaster afterwards. I didn’t have cardio this morning which always feels weird. Tomorrow is 60 mintues first thing in the morning then it’s off to the Ironman.
Just cardio first thing in the morning for me. Then I went to the Ironman! I met all kinds of great people I’ve been meaning to meet. I will have pics tomorrow.
Just cardio first thing in the morning and plenty of meditation for me. I am SO read y to take on the week. Bring it baby.
February 19th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Shoulders/Triceps
-A DB Military Presses @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 5, @ 60lbs DBs 1 x 3, @ 60lbs DBs 1 x 3. Instinctive rest. Last Time: @ 45lbs DBs 1 x 8, @ 50lbs DBs 1 x 6, @ 55lbs DBs 1 x 5, @ 60lbs DBs 1 x 3, @ 60lbs DBs 1 x 3
-B1 Seated DB Lateral Raises @ 35lbs DBs 3 x 6. No rest before B2. Last Time: @ 30lbs DBs 1 x 9, 1 x 8, 1 x 7, 1 x 7
-B2 Seated DB Front Raises @ 35lbs DBs 1 x 3, 1 x 2, 1 x 3. No rest before B3. Last Time: @ 30lbs DBs 1 x 5, 2 x 4, 1 x 3
-B3 Seated DB Military Presses @ 35lbs DBs 1 x 6, 2 x 5. Instinctive rest before B1. Last Time: @ 30lbs DBs 2 x 7, 1 x 6, 1 x 5
-C Close-Grip Bench Presses @ 145lbs 1 x 6, @ 150lbs 1 x 5 @ 150lbs 1 x 4, @ 155lbs 1 x 4. Instinctive rest. Last Time: @ 140lbs 1 x 8, @ 145lbs 2 x 6, @ 150lbs 2 x 4
-D1 Decline DB Triceps Extensions @ 50lbs DBs 1 x 9, 2 x 8. No rest before D2. Last Time: @ 45lbs DBs 1 x 9, 2 x 8, 1 x 7
-D2 Close-Grip Push Ups @ Bodyweight 2 x 7, 1 x 8. Instinctive rest before D1. Last Time: 1 x 8, 1 x 7, 1 x 8, 1 x 7
Duration: 2 hours 10 minutes
Comments:
Overall a pretty decent workout. I had my hardest cardio this morning and I kicked its ass so I’m happy. It felt very weird only doing 4 sets of the big exercises and 3 sets for the supersets but that’s what the program calls for. the goal was to increase the weight while decreasing reps which is what I did. I kicked triceps ass but shoulders are tougher to progress on. I rushed a set on the close-grips and ended up getting 5 instead of 6 but that’s OK. I couldn’t progress on the dumbbell military’s but I stayed the same and had some one help me with a forced rep or two to get some extra stimulation. Then it was 45 mintues of cardio. Quads and Hams tomorrow baby!
February 20th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 260lbs 1 x 2, @ 250lbs 1 x 2, @ 255lbs 1 x 1, @ 250lbs 1 x 1. Instinctive rest. Last Time: @ 235lbs 1 x 8, @ 260lbs 1 x 4, @ 250lbs 1 x 3, @ 255lbs 1 x 2, @ 252.5lbs 1 x 2
-B1 Hack Squats @ 405lbs 1 x 76, 2 x 5. No rest before B2. Last Time: @ 335lbs 1 x 7, 2 x 5
-B2 Bulgarian Split Squats @ 35lbs DBs 1 x 13, 2 x 12 each leg. No rest before B3. Last Time: @ 30lbs DBs 1 x 13, 2 x 12 each leg
-B3 Single Leg Extensions @ 32.5lbs 1 x 10, 1 x 9, 1 x 8. Instinctive rest before B1. Last Time: @ 30lbs 1 x 10, 1 x 9, 1 x 8
-C1 DB Romanian Deadlifts @ 85lbs DBs 1 x 8, 2 x 6. No rest before C2. Last Time: @ 80lbs DBs 1 x 11, 2 x 9, 1 x 8
-C2 Lying Leg Curls @ 77.5lbs 1 x 12, 1 x 9, 1 x 7. Instinctive rest before C1. Last Time: @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7
Duration: 2 hours 25 minutes
Comments:
Great workout save for the squats. The goal was to increase the weight while decreasing reps and I did that and even kept the reps the same here and there. I think it’s mostly a matter of leverage and mentality now with the squats. I did an hour of cardio this morning and 45 minutes after this. I also did a couple sets of calves and some stretching after this. Just cardio tomorrow.
[quote]Brendan Ryan wrote:
February 20th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 260lbs 1 x 2, @ 250lbs 1 x 2, @ 255lbs 1 x 1, @ 250lbs 1 x 1. Instinctive rest. Last Time: @ 235lbs 1 x 8, @ 260lbs 1 x 4, @ 250lbs 1 x 3, @ 255lbs 1 x 2, @ 252.5lbs 1 x 2
-B1 Hack Squats @ 405lbs 1 x 76, 2 x 5. No rest before B2. Last Time: @ 335lbs 1 x 7, 2 x 5
-B2 Bulgarian Split Squats @ 35lbs DBs 1 x 13, 2 x 12 each leg. No rest before B3. Last Time: @ 30lbs DBs 1 x 13, 2 x 12 each leg
-B3 Single Leg Extensions @ 32.5lbs 1 x 10, 1 x 9, 1 x 8. Instinctive rest before B1. Last Time: @ 30lbs 1 x 10, 1 x 9, 1 x 8
-C1 DB Romanian Deadlifts @ 85lbs DBs 1 x 8, 2 x 6. No rest before C2. Last Time: @ 80lbs DBs 1 x 11, 2 x 9, 1 x 8
-C2 Lying Leg Curls @ 77.5lbs 1 x 12, 1 x 9, 1 x 7. Instinctive rest before C1. Last Time: @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7
Duration: 2 hours 25 minutes
Comments:
Great workout save for the squats. The goal was to increase the weight while decreasing reps and I did that and even kept the reps the same here and there. I think it’s mostly a matter of leverage and mentality now with the squats. I did an hour of cardio this morning and 45 minutes after this. I also did a couple sets of calves and some stretching after this. Just cardio tomorrow.[/quote]
Impressive leg workout. Hows the diet coming along?
[quote]Easy E wrote:
Brendan Ryan wrote:
February 20th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A Back Squats @ 260lbs 1 x 2, @ 250lbs 1 x 2, @ 255lbs 1 x 1, @ 250lbs 1 x 1. Instinctive rest. Last Time: @ 235lbs 1 x 8, @ 260lbs 1 x 4, @ 250lbs 1 x 3, @ 255lbs 1 x 2, @ 252.5lbs 1 x 2
-B1 Hack Squats @ 405lbs 1 x 76, 2 x 5. No rest before B2. Last Time: @ 335lbs 1 x 7, 2 x 5
-B2 Bulgarian Split Squats @ 35lbs DBs 1 x 13, 2 x 12 each leg. No rest before B3. Last Time: @ 30lbs DBs 1 x 13, 2 x 12 each leg
-B3 Single Leg Extensions @ 32.5lbs 1 x 10, 1 x 9, 1 x 8. Instinctive rest before B1. Last Time: @ 30lbs 1 x 10, 1 x 9, 1 x 8
-C1 DB Romanian Deadlifts @ 85lbs DBs 1 x 8, 2 x 6. No rest before C2. Last Time: @ 80lbs DBs 1 x 11, 2 x 9, 1 x 8
-C2 Lying Leg Curls @ 77.5lbs 1 x 12, 1 x 9, 1 x 7. Instinctive rest before C1. Last Time: @ 75lbs 1 x 12, 1 x 10, 1 x 9, 1 x 7
Duration: 2 hours 25 minutes
Comments:
Great workout save for the squats. The goal was to increase the weight while decreasing reps and I did that and even kept the reps the same here and there. I think it’s mostly a matter of leverage and mentality now with the squats. I did an hour of cardio this morning and 45 minutes after this. I also did a couple sets of calves and some stretching after this. Just cardio tomorrow.
Impressive leg workout. Hows the diet coming along?[/quote]
Easy as hell baby.
Well, today was 60 minutes cardio in the morning and 45 mintues in the afternoon with some tanning. Now it’s time for some meditation!
February 22nd, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Back/Rear Delts
-A Bent over Barbell Rows @ 155lbs 1 x 6, @ 160lbs 1 x 6, @ 165lbs 1 x 4, @ 170lbs 1 x 4. Instinctive rest. Last Time: @ 145lbs 1 x 8, @ 150lbs 1 x 6, @ 155lbs 1 x 6, @ 160lbs 1 x 4, @ 165lbs 1 x 4
-B1 Wide-Grip Lat Pulldowns @ 170lbs 1 x 6, 2 x 5. No rest before B2. Last Time: @ 160lbs 1 x 9, 1 x 8, 2 x 7
-B2 Medium-Grip Lat Pulldowns @ 170lbs 3 x 1. No rest before B3. Last Time: @ 160lbs 2 x 1, 1 x 2, 1 x 1
-B3 Close-Grip Supinated Lat Pulldowns @ 170lbs 2 x 2, 1 x 1. Instinctive rest before B1. Last Time: @ 160lbs 1 x 2, 1 x 1, 1 x 2, 1 x 1
-C1 Reverse-Grip Bent over Lateral Raises @ 30lbs DBs 1 x 6, 2 x 5. No rest before C2. Last Time: @ 25lbs DBs 1 x 9, 3 x 7
-C2 Plate-Loaded Rear Delt Machine @ 25lbs 1 x 10, 2 x 8. Instinctive rest before C1. Last Time: @ 20lbs 1 x 12, 1 x 10, 1 x 7, 1 x 6
Duration: 1 hour 55 minutes
Comments:
For whatever reason, I raped the shit out of this workout. I meditated last night and it was great. Other than that, I just made the decision this morning that I wasn’t going to feel anything I didn’t want to feel and today was a great day consequently. The goal was to increase the weight while decreasing reps and I did that just fine. I definitely progressed on the barbell rows. I did 60 minutes of cardio this morning and 45 mintues after this. No cardio tomorrow morning which always feels weird but there’s chest and biceps to look forward to in the afternoon.
[quote]Brendan Ryan wrote:
GNorm wrote:
i am in my third year at U of Miami
huge wellness center… expanding next year too.
what u going for?
Eek.
I’ll be studying Exercise Physiology and Nutritional Sciences at the University of Florida.
We don’t play you guys next year though so I guess it’s all good.
[/quote]
Good choice.
GO GATORS!
[quote]Nate Dogg wrote:
Brendan Ryan wrote:
GNorm wrote:
i am in my third year at U of Miami
huge wellness center… expanding next year too.
what u going for?
Eek.
I’ll be studying Exercise Physiology and Nutritional Sciences at the University of Florida.
We don’t play you guys next year though so I guess it’s all good.
Good choice.
GO GATORS!
[/quote]
FUCK YEAH
February 23rd, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Chest/Biceps
-A Incline DB Bench Presses @ 65lbs DBs 1 x 5, @ 65lbs DBs 1 x 5, @ 70lbs DBs 1 x 4, @ 70lbs DBs 1 x 4. Instinctive rest. Last Time: @ 60lbs DBs 1 x 8, @ 65lbs DBs 1 x 5, @ 60lbs DBs 1 x 6 @ 70lbs DBs 1 x 4, @ 70lbs DBs 1 x 4
-B1 High Incline DB Flies @ 45lbs DBs 1 x 8, 2 x 6. No rest before B2. Last Time:@ 40lbs DBs 1 x 11, 3 x 8
-B2 Low Incline DB Flies @ 45lbs DBs 3 x 2. No rest before B3. Last Time: @ 40lbs DBs 3 x 3, 1 x 2
-B3 Flat DB Flies @ 45lbs DBs 3 x 2. Instinctive rest before B1. Last Time: @ 40lbs DBs 4 x 2
-C1 Preacher Curls @ 85lbs 3 x 3. No rest before C2. Last Time: @ 75lbs 1 x 10, 3 x 6
-C2 Reverse Curls @ 45lbs 3 x 12. Instinctive rest before C1 Last Time: @ 40lbs 1 x 16, 3 x 15
Duration: 2 hours 3 minutes
Comments:
Great workout. I didn’t have my reps from alst time as I didn’t type them out on my sheet that I bring to the gym but I had the weight and knew that the goal was to increase it so that’s what I did. I apprently went up too much on the preacher curls but that’s OK. Good workout overall. I kicked the stairmaster’s ass for 45 mintues afterwards but didn’t have cardio this morning which always feels weird. Tomorrow is just first thing in the morning cardio.
Here’s some pics from the Ironman!
Me and Chris Cormier
[photo]5293[/photo]
Me and Dave Palumbo
[photo]5294[/photo]
Me and Flex Lewis
[photo]5295[/photo]
Me and Toney Freeman
[photo]5296[/photo]
Me and Some Booth Babes and my friend Julian
[photo]5297[/photo]
Me and Hany Rambod
[photo]5298[/photo]
Me and Johnnie Jackson
[photo]5299[/photo]
Me and Shawne Ray
[photo]5300[/photo]
Me and Troy Alves
[photo]5301[/photo]
Me and English pro Troy Duracell
[photo]5302[/photo]
Great times!
Just cardio first thing in the morning and some tanning and meditation for me today!
All those pros make you look small! Time to bulk up!!! 
long time ago I checked in , you seem to be doing well ! .
just wondering, what do you feel works best for you ? splits or full body? You did tbt in the start, didnt you ?
Good luck with your contest!
[quote]Nate Dogg wrote:
All those pros make you look small! Time to bulk up!!! ;)[/quote]
Plus I’m dieting.
[quote]Lindow wrote:
long time ago I checked in , you seem to be doing well ! .
just wondering, what do you feel works best for you ? splits or full body? You did tbt in the start, didnt you ?
Good luck with your contest![/quote]
Both! Switch between them my friend.
I feel a frequency of 2 times per week per muscle group is optimal though.
February 26th, 2007
Training: Precontest - High Density (3 weeks)
Resistance Training: Shoulders/Triceps
-A1 Cuban Presses @ 15lbs DBs 8 x 6. 20 seconds rest before A2. Last Time: NA
-A2 Seated DB Lateral Raises @ 10lbs DBs 8 x 6. 20 seconds rest before A1. Last Time: NA
-B1 Standing DB Front Raises @ 15lbs DBs 8 x 6. 20 seconds rest before B2. Last Time: NA
-B2 Standing DB Military Presses @ 25lbs DBs 8 x 6. 20 seconds rest before B1. Last Time: NA
-C1 Close-Grip Bench Presses @ 95lbs 8 x 6. 20 seconds rest before C2. Last Time: NA
-C2 DB Lying Triceps Extensions @ 30lbs DBs 8 x 6. 20 seconds rest before C1. Last Time: NA
Duration: 2 hours 10 minutes
Comments:
I was definitely excited to wake up today. To start, I did 60 mintues of this certain cardio that gives me anxiety, kicked it’s ass and decide that next time I will be doing a different type of cardio so as to not beat up my back and waste mental energy on it. Then, I got to start this new phsae of my training. It’s definitely Gironda inspired and has a completely different feel. It’s not as hard as it looks. The weights are light enough that you can do all of the sets. I just control the tempo so as to make sure that I fail on the last rep of the last set. It was great. Then it was 45 minutes of cardio afterwards. I think I guessed the C weights perfectly, the Bs weights too light and the A weights somewhere in between. Tomorrow is legs this way! I feel like a champion baby! It’s only a matter of time.
February 27th, 2007
Training: Precontest - High Density/Loading Conjugate (4 weeks)
Resistance Training: Quads/Hamstrings
-A1 Sissy Hack Squats @ 100lbs 8 x 6. 20 seconds rest before A2. Last Time: NA
-A2 Leg Extensions @ 40lbs 8 x 6. 20 seconds rest before A1. Last Time: NA
-B1 Barbell Romanian Deadlifts @ 90lbs 8 x 6. 20 seconds rest before B2. Last Time: NA
-B2 Gironda Leg Curls @ 40lbs 8 x 6. 20 seconds before B1. Last Time: NA
-C1 Standing Calf Raises @ 285lbs 8 x 6. 20 seconds before C2. Last Time: NA
-C2 Seated Calf Raises @ 75lbs 8 x 6. 20 seconds before C1. Last Time: NA
Duration: 2 hours 25 minutes
Comments:
I can’t figure out why this workout took so long. Anyway, I’m really surprising myself with jsut how much I can do weight-wise in this style with the exception of the calf raises in which case the only reason I made it was because I sped up the reps lol. I will more than likely increase the weights next week even though the density will be going up as well.
Again, I really like these workouts. However, people get in the way of this particular one A LOT as things like the leg extension and hack squat are far away from each other. I also did 60 minutes of cardio this morning with 45 minutes after this. Tomorrow is just cardio and meditation/tanning baby.