Bug, thank you SOOOOOO much. I really, really, really appreciate the advice!!
May 7, 2011
AM: 45 min FMC
PM: GPP sprints
2 min warm up jog
30 sec sprint
1:30 rest/jog
Repeat x 12 (PR)
5 min warm down jog
Today’s sprint session was INTENSE! I took a page out of DeltaOne’s book and went balls to the effing wall! 12 sprints, ramping incline each time. Started at 12.0 mph / 1.5 incline, got up to 12.0 mph / 7.0 incline. That’s a hard sprint. Ended up running 4 miles total in just over 30 mins. Good shit, nice little metabolic burn!
Hi over here! Nice sprints!
Thanks for explaining the terminology, too.
Now I have another person to ask stupid stuff without getting flamed.
I envy you at 6’2", when you’re done with this ABZ comp - FOOD! FOOD! MORE FOOD!
Oh goodness yes, more food pleaze!!! I’m excited as a kid in a candy store to be able to eat lol. But knowing me, as soon as I get to a bulk, I’ll miss dieting. The ever elusive state of happiness…
May 8, 2011:
Cardio
I decided to change it up a bit…So instead of treadmilling it, I drove about 5 minutes to the Golden Gate Bridge and ran from side A to side B then back to side A!!! ~3.5 miles, awesome, beautiful, couldn’t get better!
May 9, 2011:
Chest
50 x 10
60 x 10
65 x 8
70 x 6
50 x 10
60 x 7
70 x 8
50 x 10
60 x 8
70 x 8
30 x 10
30 x 10
42.5’s x 60 sec (OUCH)
315 x 10
335 x 10
355 x 8
355 x 8
1P x 10
1P + 25 x 10
1P + 35 x 10
Done. Too lazy to do abs…
So guys, I’ve once again realized / been told that I’m suffering a severe case of analysis paralysis. I tend to do this when I get overwhelmed. No worries though, life moves on. I may have been spinning my wheels (not counting this diet) for the past couple years, but I’m ready to kick it into 6th gear, maybe even 7th. My plan is to not have a plan. Well…I’m going to have a basic outline of diet, a lifting program, and I’m going to stay regimented and keep a strict eye on progress, but I’m done trying to analyze every detail of every detail!
Without ranting too much, here are some general goals I have for the rest of this year. I’ve recently been accepted into my #1 choice school, and I figure that since I’m on a “winning streak,” I should strike it while the iron is still hot.
Goals for 2011:
Spiritual
- Morning Prayers
- Call 2 people a day
- Nighttime Meditation everyday
- Nighttime Inventory everyday
Physical
- BW of 210 by end of year
- Bench Press 100’s / Front Squat 225 / Deadlift 405 (all for 6-10 reps)
- Run 7 miles in 1 hour or less
- Sprint weekly
- Average 3,000 to 4,000 calories everyday
Academic / Intellectual
- Maintain 3.5+ GPA
- Transition into new school
- Read one non-school book every 4 weeks
Other
- Save $1,000
- Donate Blood 4 times
- Become more patient
- Be more social
- One big feast a week
- Cook for someone else occasionally
May 11, 2011:
Arms
Pinwheels - 40s x 10, 45s x 10, 50s x 10, 55s x 10 (much more ‘strict’ with form than usual)
CGBP - 135 x 10, 145 x 10, 155 x 9, 165 x 8 (elbows tucked, no lockout)
Spider DB Curl - 27.5 x 10, 32.5 x 8, 35 x 7 (2-3 sec negative, hard squeeze at top)
OH Tricep Ext - 130 x 10, 140 x 9, 150 x 8
DB Curl - 35s x 10, 40s x 9, 42.5s x 6 drop to 35s x 5
French Press - 65 x 12, 85 x 8, 75 x 8
Notes: I’m probably going to drop the French PRess and sub it with something else. I just don’t feel it in my tris really, I guess it’s not for me. Anyway, dieting has made me an emotional fucking rollercoaster lately, but at least I’m almost done. 2 more weeks of school then I move and start summer…Good session today, insane vascularity in arms
May 12, 2011:
Legs
50 x 8
65s x 8
80s x 8
110s x 8
225 x 20
275 x 10
325 x 6 (rep PR)
225 x 10
3 PPS x 10
4 PPS x 10
5 PPS x 10
6 PPS x 6 (rep PR)
- Front Squat (as deep as I could physically go)
135 x 9
135 x 8
135 x 8
- Hack Machine (slow neg, no lockout, as deep as machine goes)
1 PPS x 10
1 PPS + 20 x 10
1 PPS + 40 x 7 (rep PR)
Notes:
Today’s session was literally the hardest / most intense leg day I’ve EVER had. I don’t know how it got so intense, but I did have a spike shooter from 7-11 pre-workout? Anyway, as I’ve said, I recently made the decision to lower weights and develop proper technique and mind muscle connection, and WOW. For all exercises, I have a ‘rep range’, say from 6-10 reps. When I hit 6 reps and I’m dying for air and I’m in a great deal of pain, I usually put down the weights, but today I went until I literally could not. On front squats, although the weights were low, (lol hate my life) I felt like I was honestly going to black out. LOVE IT. Then, on hacks, I was screaming so loud that a dude asked if I was okay. LOL, I work at the gym so what are they gonna do!!! Anyway, this intensity ain’t going anywhere - its here to stay. God I’m gonna get big as fuck when I start gaining again. No more nonsense. I’m def bringing the ruckus.
On a side note I’m extremely proud of everyone who just graduated / ended school. Bug, ebomb, dixie, all y’all who truck it, day in and day out, with responsibilities. Reppin the young crowd! You guys complete me /
May 13, 2011
Shoulders
DB seated Press (no lockout)
50 x 10
60 x 11
70 x 7
35 x 10 (slow neg)
Leaning Lat Raise
25 x 12 LR
27.5 x 12 LR
30 x 10 LR
DB Front Raise
30 x 12
35 x 12
40 x 10
20 x 20
Incline Rear Delt
20 x 15
25 x 10-5 (r/p)
15 x 20
Standing Cable X’s
30 x 35
35 x 30
35 x 22 (partial reps)
BB Shrug
225 x 15
275 x 12
315 x 10
135 x 20
Pic from this morning, post workout
Gettin ripped man good job. Are you gonna keep trying to lose weight?
I hope your diet is almost over man. you look plenty lean. time to put on the MASS.
yep, I got about 2 more weeks. Next week will be the last week, then a “peek” week with water manipulation according to the 6 days to shredded. BTW that’s not how I look normally. That’s me flexing hard after a grueling workout and depleted. But yeah, I know I need mass for SURE!
On a related note I skiploaded like a mother today, probably went WAY overboard, but whatever…
May 15, 2011:
GPP sprints
2 min warmup jog
30 sec balls-to-wall sprint
1:30 rest/jog
repeat 12X
Leave gym, stumble home, catch up on stats homework and finish up symbolic logic assignment. End in sight!
May 16, 2011:
CHEST and CALVES
Inc DB
50 x 15
60 x 9
75 x 8
Flat DB
50 x 10
60 x 10
75 x 5
Dec DB
50 x 10
60 x 7
60 x 8
DC Stretch
45’s x 60 seconds
Standing Calf
315 x 10
335 x 10
355 x 10
315 x 10
Seated Calf
1P x 10
1P + 35 x 10
2P x 10
2P + 10 x 10
May 17, 2011:
AM: 50 min FMC
PM: BACK
- Rack Chins (never done these before)
BW x 10
BW + 10 x 8
BW x 8
- BB Row (decent form, contraction at top)
135 x 12
185 x 10
225 x 10
235 x 8
- Neutral Pulldown (slow neg, squeeze at top)
130 x 12
140 x 10
150 x 7
150 x 6
- Seated Straight Bar Row (hard squeeze at top)
130 x 10
140 x 8
140 x 10
- DB Row 1 arm (decent form)
60 x 15 LR
75 x 15 LR
100 x 8 LR
- 8 x 8 Lower Abs weighted leg raises
Really felt today’s workout! Back seems to be one of those areas that’s tricky to ‘feel’ but today I had a great mind/muscle connection. Also got an A on my stats test so that felt good.
[quote]hlss09 wrote:
Really felt today’s workout! Back seems to be one of those areas that’s tricky to ‘feel’ but today I had a great mind/muscle connection. Also got an A on my stats test so that felt good.
[/quote]
I hear ya man. I’ve been practicing flexing my back a lot lately to try and get that MM connection going.
An A on your stats test is awesome. You’re one smart mofo
ha, thanks dude. I prefer ‘genius’ but I’m game either way. LOL. I just wanna be done dieting. The people working at Smart n’ Final are starting to ask why I buy so much lettuce lol. For instance, it’s only 7pm and I’ve already eaten 10, yes 10 romaine lettuce heads lol. Probably going to crush some more too.
