4/5 ARMS
BB Curl - 90 x 8, 100 x 8, 110 x 4, 90 x 8
CGBP - 135 x 8, 155 x 4, 175 x 4, 135 x 8
Pinwheels - 60s x 10, straps - 80s x 10, 100 x 2 (PR, ugly) DROP to 60s x 4
French Press - 95 x 8, 8, 10
Preacher DB Curl - 30 x 10, 35 x 8, 30 x 8
Tri Pushdown - 130 x 12, 150 x 12, 12
Seated Calf - 4TP + two 10s - 20 reps x 4 sets
Lower Abs
Good session.
4/6 LEGS
No cardio this morning.
Front Squat - 135 x 8, 185 x 5, 225 x 1.5
Sumo DL - 225 x 8, 315 x 4, 425 x 1 (PR)
Leg Press - 8 plates + 35 per side - Dropset (PR)
Quad Ext - 165 x 10 x 2 sets (contraction at top)
SLDL - 225 x 8, 6
Good session. Tonight is my carb load/cheat meal. Good stuff.
Man, you’ve been killing your DL! Great PR.
Thanks Aqua!
4/5 SHOULDERS
Hang Cleans - 135 x 3, 185 x 1
DB Press - 50s x 12, 60s x 10, 80s x 4 (PR)
Leaning Lat Raise - 27.5 x 10, 10, 10
Inc Bench Rear Delt - 15 x 10, 20 x 10, 10
DB Front Raise - 35 x 10, 40 x 6 (PR), 30 x 10
BB Shrug - 315 x 12, 455 x 2 (PR, sloppy), 405 x 6
I’ve been away on vacation, but I’m back. Anyway, here’s today:
4/16 SHOULDERS
DB Press - 50s x 10, 60s x 10, 65s x 8, 70 x 6
Leaning Lat Raise - 22.5 x 12, 25 x 10, 27.5 x 8
DB Front Raise - 30 x 12 LR, 35 x 10, 37.5 x 8
Inc Bench Rear Delt - 10s x 15, 15s x 15, 20s x 12
Cable X’s - 30 x 25, 25, 35 x 20
BB Shrugs - 315 x 10, 10, 335 x 8, 365 x 8
Good overall shoulder day. I’m switching up my lifting to a more hypertrophy based program, specifically the one that KingBeef laid out in his “Do this Routine” thread. I’m not going to do top sets with 1 rep for the time being, going to try to build some size. Diet is going well, skiploads are the beez kneez, and life is good. Just got back from a week with the parents in LA, so back to responsibilities…But otherwise, good stuff!
4/17
HIIT for 21 mins, 10 sprints, holy hell those are hard
4/18
Chest / Calves
50 x 10
60 x 10
70 x 10
75 x 4
50 x 10
60 x 10
70 x 8
50 x 12
60 x 8
65 x 8
315 x 10
335 x 10
355 x 10 (rest/pause)
375 x 8 (PR)
4TP x 10
4TP + 2 25’s x 10
4TP x 10
4TP x 25
6 TP x 15
8 TP x 12
AB Workout 1
Notes:
I’m starting a 3 week ab blitz. Basically I have 3 rotating workouts - weighted, unweighted, superset. I’m going to do 3 days on, 1 day off for the next 3 weeks. Will report back. Hopefully I can get some more ab thickness and definition while losing fat. Anyway, today’s was killer, feeling like money!
On a side note, I feel good. Went on a date with a hottie and ate some Puerto Rican food - NOT on the diet, but such is life.
April 19, 2011
AM: 40 min FMC
PM: Back
BW x 4, 4, 4, 3, 4, 2, 2, 1 (24 total)
185 x 10
205 x 10
205 x 10
225 x 8
140 x 8
140 x 8
150 x 7 (rest/pause)
100 x 10
130 x 10
150 x 8
DC Stretch 60 seconds
Ab Workout Unweighted
Notes: Liking this new routine. My abs are killing me, my tits are on fire, and I’m expecting some back DOMS - so a good week thus far!
April 20, 2011
Arms
A1) Pinwheel Curls - 50 x 10, 60 x 10, 65 x 7, 75 x 6
A2) Dec CGBP - 135 x 10, 10, 155 x 8, 175 x 7
B1) Spider Curls - 27.5 x 10, 32.5 x 8, 35 x 8
B2) OH Tri - 27.5 x 10, 10, 30 x 8
C1) DB Curl - 37.5 x 10, 40 x 10, 45 x 10
C2) French Press - 75 x 8, 80 x 8, 8
DC stretch (Bi/Tri) - painful but good
AB Workout
money/
So I’ve posted in here twice now but I guess neither went through. I’m pretty sure I congratulated you on your acceptance letter and deadlift PR lol.
I think I also asked about your diet. How your cals/macros are set up each day and what your skiploads look like.
I’m sure this won’t go through though, lol
Ashy,
Well, thanks! I’m pretty excited. I find out if i got into the schools I REALLY want to go to on the 29th, so I’m pretty excited/anxious. DL PR was nice too!
As far as diet, right now I do this
Wake up
1 scoop Humapro
FMC 40 min
2 scoops Humapro
Meal 1 - salad = 3 romaine heads, 6 tbsp fat free italian, 2 turkey patties; 1 english muffin
2 scoops humapro
peri nutrition = 2 scoops surge recovery pre, 2 scoops whey post
2 scoops humapro
Meal 2 = 8 whole eggs, 4 whites, 1 potato, 1 slice cheese; 1 small bag sunflower seeds
Basically, I’m getting around 2,000 to 2,500 a day depending on workout vs non workout day (5 day split, so…)
Skiploads are on Thurs, which is leg day. I do the same diet the first half of the day. Instead of 2 scoops surge preworkout, however, I up it to 3 scoops. Then, when I get home i have 2.5 cups oats with a scoop of whey. Then a few hours later I officially enter “the zone.” I’ve been having a quart of ice cream (1/2 fat), followed by 2 cups oats w/ whey, then maybe some more oats, then maybe something else. By this point I’m sweating my ass off and am in a trance. It’s awesome! And on said nights, I won’t have anyone over. No dates, no friends, nothing - because I get really sweaty and have to deuce immediately! It’s a weird thing, but it’s what I look forward to every week…Try it out next time you’re dieting! Basically, the higher the GI, the better…!
April 21, 2011
AM: 40 min FMC
PM: Legz
Stiff Leg Deadzz
Sumo Deadzz
Leg Press (absolutely NO lockout)
Front Squatzz (no lockout)
had more in me, but stopped for some reason…
Sissy Squatzz
Notes:
More size please
Oh hai, I didn’t see you there…My name’s hlss…I like long walks on the beach, horror movies, a nice jog from time to time, and I can’t WAIT to put on some f-ing size
God I’m going on the Waylander diet when I finish my cut…
hlss. What are the benefits of sumo DL. is it easier or harder than reg? I might just try it out this weekend
Congrats on kicking that nasty ass habit! My roommates both smoke and it’s disgusting.
Looking leaner, also.
Thanks Ashy. Achilles, I’m 6’2, and for some reason it just seems to feel more natural for me. I think it’s a bit easier, but it genrally involves hips more than conventional, or so I’m told
April 22, 2011
50 x 10
60 x 10
70 x 6
55 x 10
25 x 12
27.5 x 12
30 x 12
30 x 12
35 x 12
40 x 10-5-5 RP
15 x 15
22.5 x 15
27.5 x 8-6-5 RP
30 x 30
35 x 30
35 x 25
315 x 10
335 x 10
365 x 10
385 x 9
Notes: Good session. I really need to up my overhead pressing numbers. During my bulk I’m going to really get that number higher. I have trouble getting teh first rep up, after that it’s not so bad…Anyway, good training!
PS today was my mom’s b-day, the best woman in the world! Love you mom!