Bringin The Ruckus

Training Training Logs
121

3/17 LEGS (weight = 192.3)

Front Squat - 135 x 8, 165 x 6, 185 x 4, 205 x 3 (PR)

Sumo DL - straps on - 225 x 8, 315 x 4, 405 fail, 385 fail, 375 x 1 (PR, video)

Leg Press - 4PPS x 10, 8PPS dropset, holy shit ow ow ow it hurts

Quad Extension - 150 x 12 x 2 sets

Stiff Leg DL - straps on - 225 x 6, 315 x 1 (PR, kinda ugly!), 225 x 5

Goodness! Overall AWESOME training session today. I really felt strong on the front squats today after feeling weak on them last week. And, although I missed the 405 Sumo DL, I can tell it’s right around the corner! Leg Press dropset, as always, hurt like a mofo. Stiff Leg DL PR was not pretty, but I hit it! It feels good wrecking plateaus and hitting PR’s consistently! Hopefully I can keep it up!

BTW, if anyone is reading this, what are your thoughts on abs? If I wanted my abs to show, would you prioritize exercising the abs, or just losing the bodyfat. Obviously your BR has to be extremely low to see abs, but is it important to directly work them, or will they just pop out when you’re lean as hell?

122

375 x 1.

I’ve seen prettier, but nonetheless PR!!!

123

[quote]hlss09 wrote:
Hell yes Greg. He also doesn’t know about techniques, percentages, lifting from pins, deloading, wave loading, carb loading or butt plugging…He only knows how to lift heavy ass weigh. At 175 pounds he benched 405 in college. Pretty impressive for someone who doesn’t overanalyze and plan every detail of thier diet and training - very hopeful/encouraging to a guy like me![/quote]

Wow that guy lucked out… must be nice lol. Hahah

Yeah I think a lot of guys over analyze things way too much (especially on this site. I guess in real life too but I just don’t hear them talking about it)
Lift heavy weight with good form (doesn’t have to be textbook strict all the time) and eat a good amount of good food and you’ll get bigger and stronger. Hopefully having this new training partner will boost your lifts through the roof!

124

Yeah me too!

125

3/18

30 minutes Incline Walking

AHHHH! My erectors are sore as a mofo from DLs and leg work, but I’m feeling like MONEY

126

3/19: Shoulders

AM
30 minutes incline walking

PM
Hang Cleans - 135 x 3, 155 x 3, 185 x 1 (sloppy)

Seated DB Presses - 50’s x 10, 60’s x 8, 70’s x 6

Lat Raise - 25’s x 10 x 3 sets (PR)
Rear Delt - 20’s x 10 x 3 sets (PR)

Cable Front Raise - 50 x 6, 60 x 1 (PR), 45 x 8

BB Shrugs - straps on - 315 x 12, 385 x 5 (PR), 315 x 15

NOTES: Pretty good training today. Still feeling like money, loving life and living it up!

127

3/20 Rest

AM
30 minutes incline walking

128

3/21 CHEST/BACK

DEC BB BENCH - 135 x 10, 185 x 6, 205 x 1, 135 x 15
BENT OVER BB ROWS - 135 x 10, straps on - 185 x 8, 225 x 6, 255 x 4 (PR) drop to 135 x 12

INCLINE DB BENCH - 50 x 10, 80 x 6 (PR +1 rep), 60 x 6
1 ARM ROWS - 75 x 10, straps - 140 x 8 (PR), 90 x 6

CABLE CROSSOVERS - 60 x 10, 50 x 8, 45 x 10
T BAR ROWS - 2TP x 10, 3TP x 6 (PR), 2 TP x 6

STANDING CALF - 355 X 8 X 3 sets, 295 X 15
ABS - 3 sets

Good training session today! Lifted with my bro for the first time in a year give or take! He hates lifting…

129

Back during “Bulk”

130

Back From Start of “Lean Out” Phase

131

Back from Week 2 of “Lean Out” Phase

132

Well we weigh about the same and my best flat bench is 185x3…race to 225? lol. We have the exact same incline numbers too pretty much.

133

Challenge accepted

134

We got about the same numbers, your DL is way higher than mine though. Will be following.

135

Thanks for stopping in. My DL has always been high considering my other numbers.

136

3/22

AM
30 min incline walking

PM
20 minutes treadmill HIIT
9 sprints; ~380 kcal; 2.5 miles

NOTES: Feeling tired, but good fat loss day!

137

3/23 ARMS

Standing BB Curl - 90 x 8, 100 x 8, 115 x 2 (PR), 90 x 7
CGBP - 135 x 8, 155 x 6, 175 x 2, 135 x 8

Pinwheels - 60’s x 10, straps on - 75’s x 9, 95’s x 3 drop to 60’s x 5
French Press - 90 x 10 x 3 sets

Concentration Curls - 40 x 10, 50 x 10 (PR), 55 x 5 (PR)
Tri Pushdown - 80 x 12 x 3 sets

Seated Calf - 4TP x 25 x 3 sets, 4TP x 50
ABZZZ

Feeling like MONEY! Can’t wait until tomorrow night after legs when I get to have some cheat food! Otherwise, I’ve been killing it lately, and I feel amazing! School is hard, I’m hungry all day, I’m a lot more tired, but such is life! The people who push through and don’t bitch about how hard life is are the ones who make it! I really appreciate guys like Stu, Chi-Towns-Finest, etc…who have done the deal and documented their progress and shared it with us. I get hope from guys like that!

Thanks for tuning in, and have a great weekend everyone!

138

3/24

AM - 30 minutes treadmill incline walking

PM - LEGS

FRONT SQUAT - 135 x 8, 185 x 4, 225 x 1 (PR)

SUMO DL - 225 X 5, 315 X 2, 385 X 1 (PR)

LEG PRESS - 4PPS X 10, 8PPS + 2 25’s dropset (PR)

QUAD EXTENSIONS - 150 X 12 X 2 sets

HAMSTRING MACHINE - 130 x 10, 8

NOTES -
Today was a long day at school…Especially writing then statistics…Anyway, I got to the gym, did my front squats, was happy about PR, then went to my locker to grab my straps for DL’s. I keep them in my locker (I work at the gym) and they were gone. No big deal - I let other trainer use them, but they were GONE! He lent them to someone without my permission, and I couldn’t reach him. I was unusually pissed and frustrated. I felt like literally punching something - and I never get like that…Anyway, I was pissed, and I lost a lot of motivation, especially since I could no longer DL.

BUT, I said “fuck it” and DLed anyway w/out the straps, and boom, I hit a PR! Sometimes things work out. Today was a lot less volume then I usually do for legs, but whatever…Anyway, my morning weight today was 190.3, which means I’ve dropped ~2 pounds this week, which is awesome, b/c I’m still hitting PRs! I’ll post my diet tomorrow since I’m going to rearrange some things, and I’ll mention some of the things I’m doing more specifically. Anyway, this diet is going well, and I’m not going to let stupid shit get in the way of my training and life like I did today.

Rant: OVER!

139

Week 3 Diet:

REST DAYS:

  1. Salad - 3 romaine hearts, 2 beef patties, 4 tbsp fat free ranch, 1 slice cheese
  2. 8 whole eggs, 1 cup whites, 1 slice cheese, 1 potato, 1 bag sunflower seeds

Total: 1,922 kcals, 59g CHO/ 133g Pro/ 107g Fat

WORKOUT DAYS:

  1. Salad - 3 romaine hearts, 2 beef patties, 4 tbsp fat free ranch; 1 large apple
  2. 8 whole eggs, 1 cup whites, 1 slice cheese, 1 potato, 1 bag sunflower seeds
  3. Peri-Workout: 2 scoops Surge Recovery pre, 2 scoops whey post

Total: 2,489 kcal, 136g CHO/ 196g Pro/ 106.5g Fat

In addition to these meals, I also pulse w/ a product similar to MAG-10 between 2-4 times a day. My week looks like this as of now:

MON -
AM: Chest/Back

TUE -
AM: FMC
PM: HIIT

WED -
AM: Arms

THURS -
AM: FMC
PM: Legs

FRI -
AM: FMC

SAT -
AM: FMC
PM: Shoulders

SUN -
AM: FMC

I usually have meal 1 scoop of my “MAG-10” like product before FMC, have a pulse w/ 2 scoops after, have my MEAL 1 a few hours later, then either pulse again or have my peri-drink sometime during the day. I’m not doing the whole leangains thing, b/c I don’t like fasting for 16 hours, but I’m just dividing my low kcals into 2 meals instead of 5 or 6…Much more satisfying for ME!

140

3/26

AM: 35 min FMC

PM: Shoulders —

Hang Cleans - 135 x 3, 155 x 3, 185 x 1, 195 fail (next week!)

Seated DB Presses - 50s x 15, 60s x 10, 75s x 6 (PR)

Lat Raise - 25s x 10 x 3 sets
Rear Delt Raises - 20s x 10 x 3 sets

Cable Front Raise - 50 x 6, 60 x 3 (+2 reps PR), 45 x 8

BB Shrug - straps on - 315 x 12, 405 x 8 (PR), 315 x 15

Great training today. Woke up at 6am, had a scoop of humapro, did 35 minutes FMC. Showered, went to work at 7:30, had 2 more 2-scoop “pulses,” went home, drank 2 scoops Surge recovery then lifted my tookus off! Great day, gonna relax now and enjoy my weekend!