Bringin The Ruckus

Training Training Logs
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Random pic of Sampson, my cat

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968×1296 245 KB

Pic of my arm, flexed, after a long day of high GI cheat foods. Pumped full of sugar and shit foods!

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2/9 ARMS

A1) Standing BB Curl - 85 X 8, 90 X 8, 105 X 5 (PR!!!), 95 X 6
A2) Close Grip BP - 115 X 8, 135 X 8, 135 X 8, 135 X 6

B1) Pinwheel Curl - 50 X 10, 60 X 10, 65 X 10 (PR!!!)
B2) Skull Crusher - 85 X 10, 85 X 10, 85 X 10

C1) Concentration Curl - 30 X 12, 35 X 12, 40 X 10 (PR!!!)
C2) Cable Tri Pushdown - 150 X 12 reps X 3 sets

D1) Seated Calf - 2 plates and 2 25’s Total X 20 reps X 4 sets
D2) Lower Ab Leg Raise thingy - 10 lb DB X 10 reps X 3 sets

Wow! 3 PR’s! I’m really liking this…Today at the gym, people were telling me I’m looking bigger, and that’s always nice! I’m just going to keep riding this size wave, and maybe lean down a bit for summer when that comes…I’ve been talking with Bricknyce and he’s a big proponent of a no-nonsense method of diet and exercise. So, I’ve decided to start eating a typical BBing diet - ~400g CHO, 230g protein, 120g fat - ~3,600 kcal. I’ve been following CT’s pump down the volume, and doing HIIT treadmill work once per week, and I think I’m going to start doing some steady state incline walking to keep up some semblance of conditioning. All in all, awesome workout, now off to school.

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2/10 LEGS

  1. Pre Exhaust Leg Extensions
  2. Front Squat - 115 X 8, 135 X 8, 185 X 3, 135 X 6
  3. DL - 225 X 8, 275 X 6, 315 X 4, 335 X 2
  4. Leg Press - 4PPS X 10, 5PPS X 7, 6PPS X 5 (PR), 3PPS X 8
  5. Stiff Leg DL - 135 X 12, 185 X 10, 225 X 5 (PR)

Notes:
2 PR’s today! I’m just bringing it lately…LOL! I saw a guy at the gym who was in there for the first time in a few months, and he came up to me and said “holy shit dude, you got big!” Granted, I was doing Military Athlete (similar to Crossfit, but way harder), and training for a half marathon simultaneously, but it still felt good nonetheless. My hard work is paying off. My old nagging self would’ve thought, “Oh shit, he means I’m getting fat!” But NO, I’m not an anorexic girl, I’m a BBer now! And I’m not going to consider dieting until I hit at least 210, and that’s a big maybe…!

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2/11 CARDIO

60 mins incline treadmill
~ 700 kcal
4.10 miles

NEW DIET for the week:

  1. 2 cups oats, 1 scoop whey, Fish Oil X 5
    92g / 17g / 40g

  2. Bagelwich (1 Bagel, 1 cup egg whites, 1 slice cheese), 1 banana
    78g / 9.5g / 39g

  3. Sandwich (2 slices WW bread, 1 can tuna), 1 apple, 2 potatoes
    99g / 4.5g / 35g

  4. 8 eggs, 1 slice cheese
    6g / 43g / 54g

  5. Salad (2 romaine heads, 1 slice cheese, 1 beef burger, 4 tbsp fat-free ranch), 1 bag sunflower seeds, Fish Oil X 5
    22g / 41g / 33g

Workout Days - 2 scoops Surge Recovery
42g / 4.5g / 25g

Total -
Training Days: 339g CHO, 124.5g Fat, 226g Pro = 3,588 kcal
Off Days: 297g CHO, 120g Fat, 210g Pro = 3,258 kcal

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2/12 SHOULDERS

  1. Hang Clean - 135 X 6, 145 X 6, 155 X 5, 165 X 3 (PR), 185 Fail

  2. DB Shoulder Press - 40’s X 10, 50’s X 10, 60’s X 8, 40 X 12

  3. A) Lat Raise Machine - 120 X 12 reps, 120 X 10, 120 X 6 drop into leaning lat raise with 12.5’s X 8 reps each arm
    B) Incline Rear Delt Raise - 12.5’s X 12, 12.5’s X 10, 12.5’s X 10

  4. Cable Front Raise - 40 X 10, 40 X 10, 40 X 10

  5. DB Shrug - 80’s X 12, 90’s X 12, 100’s X 6 (PR)

Notes:
Hit 2 PRs today, which is good! I got greedy and tried to hit 185 but missed it…No harm no foul, will try again next week. DB shoulder presses have been slow to progress, but that’s okay. I’m getting bigger and stronger on some lifts while others are slower to progress, but they’re progressing nonetheless. Looking forward to a good day, then a good cheat meal, then a good night’s sleep!

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2/13 CARDIO

Pulse Fast day. Did 60 min incline treadmill as well first thing in the morning. ~600 kcal, 3.9 miles.

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478×640 59.8 KB

Now
~ 190-195 pounds

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478×640 49.9 KB

Post V-Diet
~ 173 pounds

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2/14 CHEST/BACK

A1) Decline Bench - 135 X 8, 135 X 8, 155 X 8, 185 X 5 (PR)
A2) Bent Over BB Row - 135 X 8, 185 X 8, 205 X 8, 225 X 6 (PR)

B1) Incline Bench - 135 X 10, 135 X 6, 165 X 6
B2) 1 Arm Row - 70 X 10, 80 X 10, 90 X 10 (PR)

C1) Flies - 45 X 8, 45 X 8, 50 X 6 (PR)
C2) Seated Cable Row - 150 X 10, 160 X 10, 170 X 10 (PR)

D1) Standing Calf - 355 X 8 reps X 4 sets
D2) Swiss Ball Situps - 25 reps X 4 sets (just for the hell of it…)

Morning weight after yesterday’s pulse fast was 192 pounds (+1.7 pounds). I’m enjoying this rate of gain! My waist is a bit bigger, but I’ve had to retire several pair of jeans now b/c my hamstring and adductor muscles are bigger as well, simply leaving pants too tight - LOL! I’m fine with wearing baggier shit for the next few months though! Anyway, I hit 5 PR’s today! My strength is progressively rising, which is awesome! My bench is really stubborn, but I’m working on form and technique a lot lately. Anyway, have a good week for anybody reading this, and lift something heavy!

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Looks like your arms and shoulders could use some attention, how is your back? Your bodyfat doesn’t look to have gone up very much from 173-190 – you definitely have a lot of room to grow considering how tall you are. Only 70-90g of carbs a day? Madness!

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Chi-Town: I posted my latest diet a few posts ago in this log. It’s closer to 300-400g carbs a day now! I haven’t gotten too much fatter, and I do realize that I have a lot of growing to do! My back is coming along, and everything seems to be inching along slowly.

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2/15 HIIT

25 minutes
3 miles
~ 450 kcal
9 total sprints

Sprintin’ Harder than HELL

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2/16 ARMS

A1) Standing BB Curl - 90 X 8, 100 X 8, 110 X 4 (PR), 95 X 6
A2) CG BP - 135 X 8, 135 X 8, 155 X 4, 135 X 8

B1) Pinwheel Curl - 50 X 10, 60 X 10, 70 X 8 (PR)
B2) Incline Skull Crushers - 85 X 10, 85 X 10, 85 X 10

C1) Concentration Curls - 35 X 12, 40 X 10, 42.5 X 8 (PR)
C2) Cable Pushdown - 100 X 12, 100 X 12, 100 X 12

D1) Seated Calf Raise - 2 TP + 2 25’s - 20 reps X 4 sets
D2) Swiss Ball Leg Raise - 10 lb DB - 10 reps X 4 sets

NOTES -

Yet again, I’ve hit 3 PR’s! I’m riding the PR train lately! Anyway, I’ve adopted a “looser” form on the standing BB Curls to lift more weight, and it’s working. Pinwheels are kinda “sloppy” with a bit of rocking, but I’m getting stronger, and that’s good enough for me! Also, I switched machines for the tricep cable pushdown things, and 100 pounds is way harder on this new cable than 150 on the old one…weird…Anyway, I guess my body’s performing well lately, and I’m experiencing some serious newb gains! One friend who works at the gym I work at saw me today and was shocked at how much bigger I am lately! I’m gettin’ there. I’m bringing the ruckus!

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2/17 LEGS

  1. Front Squat - 135 X 8, 155 X 7, 185 X 4

  2. Deadlift - 225 X 8, 275 X 6, 315 X 4, 345 X 1 (PR)

  3. Leg Press - 4 PPS X 10, 5 PPS X 8, 6 PPS X 7, 7 PPS X 4 (MASSIVE PR)

  4. Leg Extension - 210 X 12 X 2 sets (with contraction at top, slow neg)

  5. Stiff Leg DL - 135 X 10, 185 X 8, 225 X 6 (PR)

3 PR’s! Added 2 plates to the old leg press! Horrible day at school, great day at the gym!

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2/18 - CARDIO

60 mins incline treadmill
3.9 miles
~ 600 kcal

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2/19 SHOULDERS

  1. HANG CLEANS - 135 X 6, 155 X 5, 175 X 2 (PR)

  2. SEATED DB PRESS - 40 X 10, 50 X 10, 70 X 5 (PR), 30 X 10

  3. a) STANDING LAT RAISE - 20 X 12 X 3 sets
    b) BENT OVER REAR DELT RAISE - 15 X 12 X 3 sets

  4. CABLE FRONT RAISE - 40 X 10, 45 X 8, 40 X 8

  5. BB SHRUGS - 225 X 10 X 3 sets

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2/20 CARDIO

40 mins incline treadmill
2.5 miles
~ 430 kcal

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2/21 CHEST/BACK

A1) INCLINE BENCH BB - 135 X 8, 155 X 8, 155 X 8, 185 X 6 (REP PR)
A2) BENT OVER BB ROW - 135 X 8, 185 X 8, 205 X 8, 225 X 6

B1) INCLINE BENCH DB - 40’s X 10, 60’s X 10, 75’s X 8
B2) 1 ARM ROWS - 70 X 10, 90 X 10, 100 X 8 (PR)

C1) FLIES - 45’s X 8, 50’s X 6, 55’s X 5 (PR)
C2) CABLE ROWS - 160 X 10, 170 X 10, 180 X 8 (PR)

D1) STANDING CALF - 355 X 8 X 4 sets
D2) SITUPS - 25 reps X 4 sets

E) One hour of INSANITY/P 90 X

Notes: I know, I know…Insanity…A co-worker from the gym I work at challenged me, and said that I’m not cut, so I had to defend my honor lol. I ended up saying that P90X was easy, and so he put on the 1 hour Max Interval Circuit DVD and we did an hour of jumping and prancing around. I was dripping sweat, which isn’t good for a mass phase, especially since today is a pulse fast.

I usually do pulse fasts on an off day, but my Mom was in town so I took full advantage of nice restaurants…So, I’m hoping that I’ll be able to recover enough from the chest/back beating to progress. Anyway, solid workout, and the P90X was probably somewhat warranted since I ate like a baby pig this weekend…Anyway, happy President’s Day!

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2/22 HIIT

Treadmill HIIT sprints
26 minutes
3 miles total
~ 450 kcal

10 total sprints (+1 sprint PR)

Sprints are done at 11.5 to 12.0 mph on treadmill between 2.0 and 4.0 incline. Freaking hard!

Body Weight as of this morning - 192.3 (+0.3 pounds). I was expecting more of a gain, but who knows…I did eat a LOT of junk this past week, but I also did the P90X/Insanity workout thing on a pulse fast day, so I probably depleted some glycogen…? Maybe…I’m going to leave cals around the same this week, then re-evaluate next week after weighing in and see if I need to start eating more. Right now I"m eating around 3,300 to 3,700 kcal a day (workout vs. non-workout) with 1 or 2 cheat meals and a pulse fast a week. We’ll see!