Bringin The Ruckus

Training Training Logs
21

1/25 - Cardio

23 minutes on treadmill:
2 minute warm up
30 sec sprint,
90-120 second jog

Sprint speed: 11.0 - 12.0, incline: 2.0 - 3.0
Jog speed: 6.4, incline: 1.0

All together I did 7 sprints, and my total was 2.5 miles. I pounded BCAAs and Glutamine before during and after. I noticed that I’ve lost a lot of endurance, although my speed is still fine. I get way more winded, way quicker, but so it goes…I’ll save the endurance battle for another day.

School just started, and my schedule looks fairly hectic. Today:

Eat
Philosophy Lecture
Eat
Writing Lecture
Statistics Lecture
Eat
HIIT
Eat
Homework/Downtime
Eat
TV
Bed

I’m excited to start a new semester at school, and I’m almost done with transfer applications. I’ve got my eye on UC Berkeley or USC. I’ve already been accepted to UC Davis, and UC Santa Cruz is a sure thing. Everything in life is working out, and I’m going to take advantage of my good hormones, my manageable schedule, and my lack of a girlfriend. Who knows, maybe a contest is in my future…

22

1/26 - ARMS

A1) Standing BB Curl - 85 X 8, 90 X 8, 95 X 8, 100 X 6
A2) Close Grip Bench - 115 X 8, 135 X 8, 155 X 8, 155 X 6

B1) Hammer Curl- 42.5’s X 10, 45’s X 10, 47.5’s X 10, 50’s X 9
B2) Skull Crusher -90 X 10, 90 X 10, 90 X 10, 90 X 9

C1) Concentration Curl - 25 X 12, 30 X 12, 32.5 X 12
C2) Tricep Pushdown w/ Cable Bar thing - 130 X 12, 150 X 12, 150 X 12

D1) Seated Calf Raise - 2 TP X 20 reps, 4 sets (slow neg, contraction at top, time under tension)
D2) Swish Ball Crunch - 25 X 4 sets

All in all, solid session. My schedule has me lifting at around 10:45, so my CNS is a little behind, but people have dealt with worse. As far as everything else, school has already turned out to be a reading blitz, and any chances of a social life are dissipating, but that’s life when you’re young (and probably old too)…Enough complaining for me though. I just sat through a nutrition lecture, and a student raised his hand and said, “I heard Vitamin A is more important than protein.” I wanted to get up and bitch slap him, but then remembered that before T Nation I was just as likely to say some dumb shit like that.

I also started adding a scoop of Power Drive to my BCAA/Glutamine mix post workout. Hopefully that will help with CNS recovery. After lifting hard I feel exhausted for the next few hours, and hopefully Power Drive will help push me through fatigue.

23

1/27 LEGS

A) Squats - 135 X 8, 155 X 8, 185 X 6, 205 X 4

B) DL - 225 X 8, 285 X 6, 285 X 7, 305 X 5

C) Leg Press - 2 PPS X 10, 4 PPS X 8, 5 PPS X 6, 5 PPS X 4

D) RDL - 135 X 12, 155 X 10, 155 X 10

Today was hard. I was exhausted from a long day at school, and was dragging ass, hence the lowered volume…I’m thinking about just doing leg press for quads for a while, and not squats. I barely even feel squats, except that they hurt my lower back…Still debating though. On my way to a concert then some much needed sleep.

24

1/28 TOTAL REST
Today was a rest day. I was contemplating a jog, but decided against it. I ended up cleaning the shit out of my apartment, grocery shopping and hanging with my older bro. Basically, I brought the ruckus

25

1/29 SHOULDERS

A) Hang Clean - 135 X 8 X 4 sets

B) Seated DB Press - 45 X 10, 50 X 10, 60 X 8, 60 X 4

C1) Seated Side Lat Raise - 17.5’s X 10 X 4 supersets
C2) Rear Delt Machine - 112.5 X 8

D) BB Front Raise - 55 X 10 X 3 sets

Once again, my workout was dragging ass. Just a long week at school. Luckily today is my carb up, so I’ll get some energy! Looking forward to eating lunch then knocking out some reading.

Getting back to my computer, just finished my carb up. Went kinda dirty, had a huge bucket of ice cream and a frozen pizza! Loving life right now lol.
Macros:
6,150 cals / 505g CHO / 350g fat / 255g Protein

BOOYAH!

Gonna pulse fast tomorrow, then hit some PR’s for chest/back on Monday.

26

1/31 CHEST/BACK

A1) Decline BB Bench - 95 X 8, 135 X 8, 155 X 8, 175 X 8
A2) Bent Over BB Row - 135 X 8, 155 X 8, 185 X 8, 205 X 8

B1) Incline BB Bench - 95 X 10, 105 X 10, 155 X 8
B2) 1 Arm DB Row - 55 X 10, 65 X 10, 75 X 10

C1) Flyes - 40 X 10, 40 X 10, 40 X 8
C2) Seated Cable Row - 140 X 10, 140 X 10, 150 X 8

D1) Standing Calf - 355 X 8 reps X 4 sets
D2) Decline Situps - 20 reps X 4 sets

Good training session! Yesterday I did a pulse fast, and my morning weight today was 188 exactly (+1.5 pounds)! I like this rate of gain (1-2 pounds per week). I’m just focusing on school, weights, and girls…

I’ve been learning a lot about my body lately. On saturday I did a “dirty” carb up, which included a quart of ice cream, 2 cups oats, and 2 mini pizzas. I got around 500g CHO, but when I woke up on sunday I felt vascular and possibly leaner. i guess that by following an anabolic/ketogenic diet during the week, my body is primed to use those carbs up and draw water into my muscles. I also learned that when fasted, the body will use nearly 100% of its glycogen stores for energy (but I don’t know if this necessarily applies to a fat adapted person like myself). Therefore, I think the pulse fast is a very useful tool to get back on track after a heavy refeed/cheat meal like I did on Saturday.

I’m taking a nutrition course in school at the moment, and I’d recommend that everyone does the same. I’m learning all kinds of shit, and I also think it’s funny that the book recommends that I take in no more than 2,000 kcals a day! LOL! I’d never put on size at that rate!

27

2/1 - CARDIO

Treadmill HIIT

22 mins
2.6 miles
400 kcal

8 25-30 sec sprints, fast as shit

I really like HIIT. It’s an easy way to keep up my athleticism and keep me “functional.” I know that it can be counterproductive to bulking, but I love doing it, and don’t plan on stopping. PS I’ve been feeling really hungry throughout the days, even at 3,500 kcal a day, so I guess my metabolism is picking up?!
I hope so, b/c I would LOVE to eat 5,000 kcal a day and be able to justify it! Lol. I’m hovering around 190, hoping to hit 200 at this same level of leanness pretty soon.

Thanks for checking in.

28

2/2 ARMS

A1) Standing BB Curl - 85 X 8, 90 X 8, 100 X 6, 100 X 4 drop into 85 X 2
A2) Close Grip Bench - 115 X 8, 135 X 8, 155 X 6, 135 X 5

B1) Hammer Curl - 45’s X 10, 50 X 10, 55 X 8, 60 X 6 (PR)
B2) Skull Crusher - 80 X 8, 80 X 8, 80 X 8, 80 X 6

C1) Concentration Curl - 30 X 12, 32.5 X 10, 35 X 10
C2) Cable Pushdown - 150 X 12 X 3 sets

D1) Seated Calf Raise - 2 plates and 20 total X 20 reps X 4 sets
D2) Lower Ab Leg Raise on Swiss Ball - 7.5 pounds X 10 reps X 4 sets

I’m loving the supersets. Antagonistic training is efficient and really seems to be working. I’m noticing that my general strength is going up on a lot of accessory lifts. I just need to focus on the big 3, and hopefully add some quality size. Have a great day to everybody out there, and don’t forget to bring a towel.

29

2/2

Just today I was thinking about adding in some fast carbs around workout time. I’ve been reading a lot about the benefits of peri-supps, and I think that I might be “selling myself short” by being a bit stubborn with the carbs. I view my diet/training as a learning experience. I feel pretty good with where I am, but I bet that some Surge or FINiBARs (which I have…and they’re both gathering dust on top of my fridge…) would add nicely to my development.

I have been on the AD for a few months now, so I’m not going to jump into the whole carb bulk at this moment, but rather take it slow and transition my body to use carbs around the workout period. I believe this is referred to as a TKD? Basically I’ll be taking in around 75-90 g CHO per day, and still only one carb meal per week. Maybe a few weeks down the road I’ll have some oats or something for breakfast, but I don’t know yet.

PS I’ve really been slacking on diet. I’ve been eating as scheduled during the day, but then at night I’ve been eating a shit ton of almonds! I love almonds! Probably ate ~6,000 cal today! Whatever though, such is life. I’m still probably sitting at around 190 give or take, so I’m not too worried.

I can tell that I’m getting bigger, but I can still see abs when I flex and still can run damn fast. I’ve made it clear to myself that I’m not going to stop my bulk until I hit around 220, which isn’t crazy at 6 foot 2. At that point I’ll probably do a pulse feast or something similar to do some damage control/ lean out for summer…but who knows…

Tomorrow is leg day, gonna hit some PRs!!!

30

No way you ate 6,000 cals by pigging out on almonds.

31

Lol. My diet gives me around 3,500 cals, and I ate a whole small box of almonds on top of that, plus some cheese…

32

2/3 LEGS

  1. Front Squats - 115 X 8, 135 X 8, 155 X 6, 165 X 6

  2. Deadlift - 225 X 8, 295 X 6, 315 X 4, 295 X 3

  3. Leg Press - 4 PPS X 10, 5 PPS X 6, 5 PPS + 25’s X 6 (PR), 3 PPS X 5 (slow neg)

  4. RDL - 135 X 12, 155 X 10, 175 X 6 (PR)

NOTES -
I changed up my peri-supps today. Instead of my BCAA/Glutamine powder, I had a scoop of surge 20 minutes before, and 1 scoop surge during training. I really liked the “pump” I felt, and I’m definitely going to keep it up. I’m pretty damn pleased with today’s work - 2 PR’s after a long day at school is good enough for me…
In terms of nutrition, I’m going to get back to my basic diet and stop eating thousands of cals of almonds EVERY night lol. There’s a difference b/w bulking and gluttony!

33

2/5 SHOULDERS

  1. Hang Clean - 135 X 6, 140 X 6, 145 X 6, 150 X 6 (PR)

  2. Seated DB Press - 40 X 10, 50 X 10, 60 X 10, 65 X 8

3a) Lat Raise Machine - 110 X 12, 110 X 12, 120 X 10
3b) Rear Delt on Incline Bench - 12.5’s X 12, 12.5 x 12, 12.5 X 10

  1. Cable Front Delt Raise - 40 X 10 X 3 sets

  2. BB Shrug - 70’s X 15, 80’s X 12, 90’s X 8

WOW! Today’s workout was around 3:00. At 7:00am I had a shake (2 scoops protein, 2 tbsp EVOO, flax, almonds), at 11:00am I had 2 cups oats and a scoop whey, then sipped on some Surge recovery before and during training. Let me just say that carbs are making a world of difference. Yes, I’ve become fat adapted, but I really was missing out. I’m going to same keto dieting for a cutting phase, b/c carbs are too good to pass up while trying to add strength. I should’ve stuck with the basics all along…

Anyway, PR today on the hang clean! That’s a great exercise that murders the traps. Time for some studying, then pizza and ice cream tonight…I know, I know…A fatty is a fatty!

34

2/6 CARDIO

Pulse fast today, as well as 50 minutes steady state incline walking. Felt like doing something, so I took a book and read while walking. Ended up walking 3.2 miles, ~ 500 cals…

Saturday’s cheat meal turned into a bit much. Pizza, ice cream, reeces pieces (a lot of each)! I never plan on eating so much shit, but I am human after all. Pulse fast helps clear the junk out of my system, and so does the cardio, but I suppose I could just not eat junk and then not need to fast/cardio! Chest/Back PR’s tomorrow!

35

2/7 CHEST/BACK

A1) Decline Bench - 95 X 8, 135 X 8, 155 X 8, 175 X 6
A2) Bent Over BB Row - 135 X 8, 185 X 8, 205 X 6, 215 X 7 (PR)

B1) Incline Bench - 95 X 10, 135 X 8, 155 X 5 (really hard)
B2) 1 Arm Row - 55 X 10, 75 X 10, 85 X 8 (PR)

C1) Flies - 40 X 10, 40 X 10, 45 X 8 (PR)
C2) Seated Cable Row - 150 X 10, 150 X 10, 160 X 10

D1) Standing Calf Raise - 355 X 8 X 4 sets
D2) Situps - 20 X 4 sets

Wow! I brought the ruckus! Got 3 PR’s, but really struggled on the incline bench…It seems like everything is progressing except bench and DL’s…Oh well…progress can be slow, but I’m definitely eating enough, so it shouldn’t be an issue for too much longer. My morning weight after yesterday’s pulse fast was 190.3 (+2.3 pounds). I’ve been reintroducing carbs, and I had a monstrous cheat half-day on saturday, so 2.3 pounds is justified! My diet for this week:

  1. 2 cups quick oats, 1 scoop Grow

  2. Shake - 1 scoop whey, 1 serving almonds, 2 tbsp flax meal, 2 tbsp EVOO

Workout - 2 scoops surge

  1. Salad - 2 romaine heads, 1 beef burger, 1 oz cheese, 2 tbsp ranch dressing

  2. 8 whole eggs, 1 oz cheese

  3. 2 turkey burgers, 2 oz cheese, can green beans

Total - 3,570 kcal - 156g CHO, 188g fat, 255g Protein

I’ll also usually have a big bag of sunflower seeds and some extra handfuls of almonds throughout the day, so this is just a base guide…I’m reintroducing the carbs around the workout period this week, but will up carbs to closer to 40-50% next week. Best to let the body adjust…Anyway, the carbs are giving me crazy “pumps” and making me more vascular than normal. I’m not complaining!

36

2/8 HIIT

24 minutes TOTAL:
2 minute jog warmup, 20 minutes jog/sprint, 2 minutes walking cool down (8 total sprints)

Ended up being 2.9 miles, 440 kcal. My gym’s treadmill goes up to 12.0 mph, and my sprints are at 12.0 and a 5.0 incline. I’ve mastered the machine! I’m going to have to start sprinting outdoors I guess…

37

2/8 HIIT

24 minutes TOTAL:
2 minute jog warmup, 20 minutes jog/sprint, 2 minutes walking cool down (8 total sprints)

Ended up being 2.9 miles, 440 kcal. My gym’s treadmill goes up to 12.0 mph, and my sprints are at 12.0 and a 5.0 incline. I’ve mastered the machine! I’m going to have to start sprinting outdoors I guess…

38

trying to upload some pictures…AHHHHH

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Random pic of my cat Sampson

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968×1296 105 KB

Pic of me flexed