May 18, 2011:
Arms
Pinwheel - 40 x 10, 45 x 10, 55 x 10, 45 x 10
CGBP - 135 x 8, 145 x 7, 135 x 8, 135 x 6
Spider DB Curl - 27.5 x 10, 32.5 x 10, 35 x 10
Tri Cable OH Extension - 130 x 10, 140 x 10, 150 x 10
DB Curl - 35 x 10, 40 x 10, 35 x 8
V Bar Tri Pushdown - 120 x 20, 150 x 15, 150 x 20
Not really feeling today’s workout at All. Fuck.
Quick brag:
Just found out that I got into USC. So, I got into 100% of the schools i applied to. UC Berkeley, UCLA, UC San Diego, UC Santa Barbara, UC Davis, UC Santa Cruz, USC, and the School of Hard Knocks. God I’m happy, but still going to UC Berkeley. I’m gonna bring the ruckus to their philosophy department - best believe that shit.
Anyway, done bragging, just felt the need since today’s workout sucked so much…
May 19, 2011:
Legs
Woke up this morning, turned off the alarm, and gave a big “fuck you” to morning cardio…
Later on -
DB SLDL
50s x 8
60s x 8
80s x 8
110s x 8
DL
225 x 8
275 x 8
335 x 5 (rep PR?)
225 x 12
Leg Press NO lockout
3PPS x 10
4PPS x 10
5PPS x 10
6PPS x 10 (rep PR)
Front Squat (ATG)
135 x 10
135 x 9
135 x 7
Machine Hack so deep the machine bottomed out
1PPS x 10
1PPS + 20 x 10
1PPS + 50 x 5 drop to 1PPS x 5
SMOKED! I always lift alone, but today lifted with a crossfit trainer from my gym. LOL! He said, I don’t DL or squat b/c it’s bad for you…But he gave in.
Anyway, the whole time I was saying stuff like, “When you think you’ve done as MANY as you can do, do 2 more…” blah blah blah. So, when it came my turn, I had to live up to my shit, and it paid off. Hack squats nearly killed me, front squats are hard when you’re using legit form, and to top it off, I’m 1 week away from finishing school and moving!
Oh, and the real ‘icing on the cake’ - Biotest emailed me and gave me notice that they’re hooking me up with a FREE ticket to see Shelby and Dr. Clay’s seminar this Saturday! So fucking happy! Biotest has been awesome lately - amirite?
May 20, 2011:
Shouldaz
DB seated Press
50s x 10
60s x 9
70s x 6.5
40s x 12
Leaning Lat Raise (legit reps, no swaying)
22.5 x 12 LR
25 x 12 LR
27.5 x 12 LR
15 x 12 LR
DB Front Raise
30 x 12 LR
35 x 10 LR
45 x 10 LR
30 x 12 LR
Incline Bench Rear Delt
20x x 15
25s x 15
30s x 10 (PR?)
Standing Cable X’s
30 x 30
40 x 20
40 x 22 (PR)
BB Shrug
225 x 10
275 x 10
315 x 10
365 x 8
Done. NEck feels a bit tweaked, but nothing a big of advil and bitching can’t fix.
May 21, 2011:
So, today was AWESOME!
Went to San Francisco (15 min drive) to see the Shelby Starnes / Clay Hyght seminar. About halfway through, Daryl Gee (from the Olympia I believe) showed up. I got to personally talk to Shelby, Clay, and Daryl, and the seminar was pretty bad ass. I also got to meet fellow T-Nationer xdsho from the BOI! All in all good day, and to top it all of, today is my skipload. So far
Breakfast - big ole’ salad w/ 4 heads romaine, 2 turkey patties, 6 tbsp fat free dressing, 1 slice cheese
At seminar - 1 clif bar, 1 builders bar
After seminar until bed -
1 box Reese’s Cereal
Carton of Fat Free / Lactose free milk
1 box of low fat wheat thins
2 packs of swedish fish
1.5 quarts of 1/2 fat thin mint girl scout ice cream
1 oreo cakester thing
2 poptarts
I <3 skiploading. Ask BugAD, it’s a godsend
May 22, 2011:
GPP sprints
2 min warmup jog
30 sec sprint
1:30 rest/jog
Repeat 12x
Foam Roll
Mobility Work
May 23, 2011:
Chest/Calves
Inc Flies
25s x 10
32.5s x 10
35s x 10
Inc DB Bench
50s x 10
60s x 8
70s x 5
55s x 10
Flat DB Bench
50s x 10
60s x 9
70s x 5
Dec DB Bench
50s x 9
55s x 8
40s x 10
DC Chest Stretch
40s x 60 sec
Standing Calf
315 x 10
335 x 10
355 x 8
315 x 10
Seated Calf
1P x 10
1P + 25 x 10
1P + 35 x 10
2P + 5 x 10
Done. Pressing sucks due to cutting. NEED to get these numbers up!
May 24, 2011:
Back
RACK CHINS
BW x 10
BW x 9
BW x 8
BB ROW
135 x 15
185 x 10
225 x 10
245 x 8
NEUTRAL GRIP PULLDOWN (slow, slow neg)
140 x 12
150 x 8
150 x 9
130 x 9
SEATED STRAIGHT BAR ROW (slow neg)
130 x 10
140 x 10
150 x 7
STRAIGHT ARM PULLDOWN (really like these)
90 x 15
100 x 15
110 x 10
abs
17 sets of back torture!
May 25, 2011:
Arms Superset
Pinwheel Curls - 40 x 10, 45 x 10, 50 x 10, 35 x 10
CGBP - 135 x 10, 135 x 10, 135 x 8, 135 x 8
DB Spider Curl - 30 x 10, 35 x 8, 37.5 x 7 (PR)
OH Cable Tri Ext - 130 x 10, 130 x 10, 140 x 11
DB Curl - 35 x 10, 40 x 10, 45 x 9 (PR)
Dec Skullcrusher - 65 x 10, 70 x 10, 70 x 10
About halfway through my back started aching so bad I had to leave before doing any ab work. Oh well
You starting to eat s’more you lean SOB?
Haha my diet ends tomorrow! I’m done dieting / moving friday. basically, I’ve vowed to the BOI and myself - lol - to weigh AT LEAST 210 by December. Should be a cake walk…mmm, cake
Congrats on your acceptances man. Good shit.
Now time to pust some mass on. Keep killing it.
thanks!
May 26, 2011: Legs
Lying Leg Curl
120 x 8
120 x 7.5
120 x 6
100 x 5 drop 80 x 5 drop 60 x 5 drop 45 x 5
Leg Press (no lockout)
3PPS x 10
4PPS x 10
5PPS x 10
6PPS + 20 x 9 (PR)
4PPS x 8
Front Squat (ATG, dug so deep I could see China)
135 x 10
140 x 8
140 x 8
135 x 6
Hack Squat (no lockout, ATG)
1PPS x 10
1PPS + 20 x 10
1PPS + 50 x 6 drop 1PPS x 6
HOLY SHIT! So, first off, today was my last day of finals. Finished with sophomore year, moving to Berkeley tomorrow, blah blah blah. Nailed my logic final, was good.
Training wise, my low back started hurting like hell yesterday - no idea why. I decided to skip DLs today, usually do them on leg day. I also subbed DB SLDL for lying leg curls, and actually prefer the leg curl machine. Had an insane pump in the old hamstrings from them today.
For front squats, I got turned on to putting wrist wraps on the bar where your shoulder go, wrapping your hands with them, then using your hands to pull the bar ‘upwards’ as you go. Very nice change of pace. Anyway, hopefully my back gets better soon.