Bringin The Ruckus

Training Training Logs
181

April 23, 2011:

AM: 40 min FMC

PM: GPP: Sprints & Farmer Walks

I don’t have a prowler, so today went like this

2 min warm up jog
30 sec sprint
1:30 rest/jog
Repeat x 10
4 min warm down jog

DB Farmers
60s x 60 steps
75s x 60 steps
85s x 50 steps
arm pain!!!

Abz Complex unweighted

I also did some foam rolling and self myofascial release stuff this morning. Really forgot how much that stuff hurts! Going to take an epsom bath and do some contrast showering today to loosen me up, my muscles are feeling pretty tight…

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Post GPP sprinting/farmer walk

183

April 24, 2011:

woke up, popped a thermo, had a scoop of whey, then ran 3 miles in 26 mins.

Followed by an ab complex then done.

I was surprised at how easy the running was

184

April 25, 2011:

Chest + Calves

  • Incline DB Bench

50 x 10

60 x 10

70 x 10

75 x 8

  • Flat DB Bench

50 x 10

60 x 10

70 x 8

  • Dec DB Bench

50 x 12

60 x 10

70 x 7

  • Cable Flies Standing

30 x 20

40 x 10

  • DC Stretch (woah) 60 seconds

  • Standing Calf

315 x 10

335 x 10

355 x 9

375 x 8

  • Seated Calf

2TP x 10

2TP + 25s x 10

2TP + 25’s x 8

  • Donkey Calf

4TP x 20

6TP x 15

8TP x 12 R/P

Today’s training was pretty good. I realize that I’m extremely delt dominant in benching and need to correct that. Does anybody have any tips for that? Also, I’m lowering weight and upping the reps.

185

April 26, 2011:

  • AM: 40 min FMC

  • PM: Back

  • Pullups

BW x 6

BW x 8

BW x 5

BW x 3

BW x 4

BW x 2

  • BB Row

185 x 10

205 x 10

225 x 10

235 x 8

  • Neutral Pulldown

140 x 10

150 x 8.5

160 x 4 drop to 140 x 3.5 (R/P)

  • Seated Straight Bar Row (squeeze and slow neg)

120 x 10

140 x 9

150 x 8

  • Ab Complex

Done_______________________

186

April 27, 2011

ARMS

A1) Pinwheel Curl - 50 x 10, 60 x 10, 70 x 10, 80 x 6
A2) Dec CGBP - 135 x 15, 155 x 10, 175 x 7, 165 x 5

B1) Spider Curl - 27.5 x 10, 32.5 x 10, 35 x 8
B2) OH Tri Raise - 27.5 x 10 ea, 65 x 10, 60 x 10

C1) Alt DB Curl - 40 x 10, 42.5 x 9, 45 x 8
C2) French Press - 75 x 10, 80 x 8, 80 x 8

Ab Circuit

Done.

187

April 28, 2011

AM - 40 min FMC
PM - LEGS

  • DB Stiff Deads (slow negative)

50s x 8

60s x 8

80s x 8

95s x 8

  • Sumo DL

225 x 10

275 x 10

295 x 8

305 x 7

  • Leg Press (no lockout)

3PPS x 10

4PPS x 10

5PPS x 10

6PPS x 10

  • Front Squat (no lockout)

135 x 10

155 x 10

165 x 8

  • Hack Squat (narrow stance)

1PPS x 10

2PPS x 10

3PPS x 10

  • Ab Circuit

I’ve been slacking on the abs lately - will stop being a lazy blob come next ab circuit. Front Squat is really weak, need to bring that up, but everything else is feeling pretty good. BW is 186.5 this morning, tonight is skipload, about to eat some oatmeal…

On a side note, I got acceptance letters from UCLA, UC Santa Barbara, UC San Diego, UC Santa Cruz, and UC Davis. Still waiting to hear back from UC Berkeley and USC.

188

Hi there.

Never checked out your log before. Strong training in here. What are you trying to diet down to? 186.5 is a good weight, I’ll say that you don’t have longer to diet, right?

Congrats on those acceptance letters as well.

189

Thanks Nikki. I work at a commercial gym and they’re having a contest for the staff to see who can have the best abs lol. So, before moving/finishing this semester, I’m gonna throw my hat in the proverbial ring. I’m probably going to diet for about 4 more weeks. After that I’m going to jump straight into a bulk.

190

4 more weeks is good. How’s the six pack coming along then?

191

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Here’s a pic from this morning, after my skipload, so note that I’m pretty bloated and full of water for whatever that may be worth lol.

192

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Side shot. The product of good lighting and a lot of flexing lol.

193

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I’m not that cute, but this little guy sure is.

194

Nikki, I guess my condition is improving at this point. Abs are coming in slow and steady. The problem is that I don’t have enough muscle mass to make a proper “cut” worthwhile. Yes, I’m lean at this point, but I need to put my head down and build up some damn size, which I’m going to do after this cut is over. I’m 6’2 for reference, so I’m assuming that I’ll have to balloon up to about 220 at LEAST to look like I lift weights!

Thanks for stopping in, and by god my legs are fried as shit this morning.

195

April 29, 2011:

Shoulders

  • Seated DB Press

50 x 10

60 x 10

75 x 4

50 x 10

  • Leaning Lat Raise

27.5 x 12

30 x 10

25 x 12

  • DB Front Raise

30 x 12

35 x 12

40 x 12-6-4 (rest/pause)

  • Incline Bench Rear Delt

20 x 15

22.5 x 15

30 x 7-4 (rest/pause)

  • Standing Cable X’s

30 x 30

40 x 20

40 x 20

  • BB Shrugs

315 x 15

365 x 10

405 x 7

225 x 10

  • Partial Lat Raise

27.5 x 12

35 x 12

37.5 x 10

And I’m spent

196

if there was a “Best Nipple Hair Halo” you would win for sure bro!

hahahaha I’m just messin with ya man. The abs are coming in nicely. Do you just prefer DB pressing to barbell benching? I was a DB only bencher for a while and I really liked it. Started doing BB bench again cause I wanted to hit 350 just to say I’ve done it, but then I’ll switch back to DB’s only. I like em better.

What do you do at your gym? Are you a trainer?

197

Lol. I do have some interesting nips. I shaved the hair once but I got cold and the actual nips are small in proportion to the rest of me…I just gotta let the rest of the chest hair come in as it will to mask the “halo.”

I do prefer DB benching. I switched it up b/c I’m 6’2 w/ lanky arms, and I just don’t really feel BB benching working on my chest as much as DBs.

I work as a front desk assistant. Right now Just 1 day a week, b/c I’m also taking 17 units in school. Semester is ALMOST over, then gotta move to wherever I choose to go to school and set up shop.

It’s funny how I think I look vs. how I look in a pic. Camera never lies…I feel much bigger than the mirror tells me

198

By the way, at work I mostly fold towels and say hello to douchey old people. Hence my title “Director of Perspiration Management”

199

[quote]hlss09 wrote:
It’s funny how I think I look vs. how I look in a pic. Camera never lies…I feel much bigger than the mirror tells me[/quote]

yeah man thats a weird thing. I’m pretty much the opposite of that. I think I look bigger when I see pictures/reflections of myself then how I look IRL? Weird

Thats a funny work title lol. You should get that put down on your name tag = longest name tag ever

200

haha it’s a self-proclaimed title.

BTW I just got my acceptance letter from UC Berkeley. I was so happy I farted