BROOTAL's Log

Training Training Logs
261

Yes… If you find yourself falling behind on rest ~ prioritize sleep and quality rest til you recover. This is very important. Or… be sure to pay close attention to your workouts so that you avoid injury until you make time within 24-48 hours to recuperate with extra rest. Naps ~ an extra hour here and there. Or a 2-3 hour add-on to the usual over the weekend. Generally I try to have one day where the alarm is off. If you find yourself mentally getting smashed and feeling mentally fatigued - then invest in powerdrive ~ its great to take with your PWO shake. I find it helpful along with making sure to take your ZMA’s just before bedtime.

Glad to hear the concentration and focus is starting to enhance your workouts more. This is crucial and isn’t something that can be taught over-night. That is between you and you. Hehe ~ But I can keep shouting from the mountain top about it!

262

Hammer Curls: 1 minute rest between sets

  1. 15 x 6 reps
  2. 25lbs x 6 reps
  3. 35lbs x 8 reps
  4. 35lbs x 8 reps
  5. 35lbs x 8 reps
  6. 35lbs x 8 reps
  7. 35lbs x 6 reps
  8. 35lbs x 6 reps

Super sets: (3 sets total)
B1: Seated tricep extension: 10 reps @ 55lbs
B2: EZ curl Preacher curls: 8 reps @ 60lbs
2 minute rest
shoud have moved up in weight this week

C) Tricep Pushups: 3 sets of 13 reps, 1 minute rests <-Progression

D) 100 reps of preacher curls with 5 lbs dumbbells
100 reps of lying tricep extensions with 10 lbs dumbbells

I have not been missing workouts even though my posts have been spotty. I actualy had my chest workout this week in a crappy hotel gym but I got it done.

Kinein–I will need to look into getting some powerdrive. The last few weeks have been insane at work, and when I come home I have kick my self in the ass just to go to the gym. I know that if I had a bit more energy I could get in some better workouts.

Diet slipped a little bit this week while on the road. Not sure I got enough calories and some meals were too big while others were too small.

I got in the habit of cooking all my meals and haveing them ready to go every few hours. I can’t wait to get back on that track now that I am home.

263

The best thing is when a person can establish consistency. When you get at least 2 weeks out straight you know that it is a “given” that change will occur. The only difference though between us and the avg lifter is diet. If you and person A are in the gym 4-6 times a week, the difference is eating and cardio. It is really that simple ~ But from a dinner table perspective and most of all CONVENIENCE ~ this can be a downfall. Scheduling 1-2 cheat days a month is the best way to splurge if you really must.

Eating is crucial ~ if someone eats like shit they will LOOK LIKE SHIT.

Strength or NOT.

264

I honestly want to see you get a year done after that anything goes because you’ll have all the tools ~ When 2009 comes I am considering throwing the kitchen sink at you.

My experience is the strongest lifters @ the avg commercial gym. Will run off and take 1-2 months off and come back looking like garbage. If you really want to achieve your goals ~ you cannot do that.

You don’t know how to train to make use of that much rest - Therefore it would hurt you drastically ~

So I’m prepping the T-Nation sink - Never give up on yourself ~

265

Back squats:

  1. bar x 6 reps
  2. 95lbs x 6 reps
  3. 135lbs x 6 reps
  4. 190lbs x 6 reps
  5. 190lbs x 6 reps
  6. 190lbs x 6 reps
  7. 190lbs x 6 reps
  8. 190lbs x 6 reps

Super sets:
Leg extension: 10 reps @ 110lbs <–progression for today.
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 110lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Leg extension: 10 reps @ 110lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest

Isometric Bulgarian split squats:
3 “sets” of 40 second holds on each leg.

100 leg extenson (25lbs) each leg.

Kinein- your posts always get me pumped and questions where I can do better. My diet has been good but good isnt gonna get the phsyique I want. This week I am going to cut my cheat meals down to 2.

PN allows 4 but I may be taking htem out of context (they are usually larger than my regular meals and although not terrible, have HUGE amounts of carbs.)

I look forward to the progress I will make over the next few weeks, and can’t wait or the “kitchen sink”

266

I read something very interesting ~ someone had another take on - consistency and willpower ~ they broke it down further and stated its not about… being tough mentally with nutrition as much as having the bravado to get past those moments. This is something I kind of neglected to note and thought I’d share with ya.

When the temptation to have a whole cake to yourself, a cheat meal when it isn’t necessary to your sanity etc ~ Or it may be as simple as refusing to eat extra carbs or a portion of your food that won’t benefit your health or workouts!

So brief moments in your daily affairs where you just have to DO something - push the extra bread away, throw the donut into the garbage can. Instead of think about whether or not you should have a cheat meal.

Good food for thought ~ haha pun intended.

267

Pull-ups
45 total pull ups (same fashion as last time) aiming for 50 next workout.

B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (85lbs)x 8 reps

2min rest

B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (85lbs)x 8 reps

2min rest

B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (85lbs)x 8 reps

C) One arm Barbell rows

  1. (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
  2. (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
  3. (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest

100 facepulls with 10lbs.

Extra ab work and lower back work.

Nutrition:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit salad with plenty of berries, vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout

Lunch: Greek burger with broc and cauliflowr mix

Snack: Chocolate peanut butter bar, 1 Flameout

Workout: Surge

Dinner: baked yam with turkey meatball marinara

Pre-bed: Pre bed snack, 1 Flameout. 2 fish caps

I totally feel like a fatass over the last couple of days. I’m a little frustrated by this. I should have my calipers here on thursday (in the mail) so I will be able to tell how much fat I am actually carrying.

I am thinking about keeping the calories the same but dropping the high carbs after my workout (keeping the Surge but dropping the oatmeal and chili). My other idea is to keep the diet the same, but bump the cardio up to 30 min everyday instead of 15-25min.

Any input as to whether either of these are good or bad ideas is appreciated.

268

In response to Kinein’s above post…I totally agree. my biggest poblem has nothing to do with getting to the gym or giving my all during workouts, it is ALL diet. I havent missed a planned workout in a good while now, and have been creative when I couldnt make it to an actual gym.

On the other hand diet has me struggling almost everyday. Even if I eat EXACTLY what is in PN (which I do) I can’t “feel” if I did well. In the gym I can “feel” if I busted my ass and did well. Thus making it much harder for me personally to tell if the diet is working or not.

All I can hope for is that the consistency pays off in the long run.

269

With eating ~ you just do it. Figure out how you should be eating ~ stick to it -

It translates @ the gym and on film.

Yah you can drop the oatmeal and chili ~ If your concern is looking like a fatass then just reserve carbs for post workout and breakfast -

Try that for a month and see how things go.

  • Though I am curious ~ how long have you been sticking to the PN plan? Also pre-PN and currently what is the difference in your diet carb wise?
270

Off day from weights:

Nutrition:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 fish cap, 1 banana, vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout, 1 fish oil

Lunch: Greek burger with broc and cauliflower mix

Snack: Chocolate peanut butter bar, 1 Flameout

Dinner: pEcan crusted Salmon with large salad

Pre-bed: Pre bed snack, 1 Flameout. 2 fish caps

Carbs prior to PN was between 70-100 grams a day and calories were between 2200 and 2500. Carbs now are between 100 and 200 a day and calories are between 3000 and 3500.

my PN was SOLID for 3 weeks then I went away and fell off for about 2 weeks. I have been consistant for another weeks and a half. So I def have a way to go before I am consistant enough.

271

Deadlifts:

  1. 135 x10
  2. 155bs x 8
  3. 190lbs x 6 (2min rest)
  4. 190lbs x 6 (2min rest)
  5. 190lbs x 6 (2min rest)
  6. 190lbs x 6 (2min rest)
  7. 190lbs x 6 (2min rest)

B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
1:30 minute rest after each superset.

B1)Good Mornings: 80lbs _<-- Progression for this workout
B2)Reverse Hypers: 10lbs at feet

C) Leg curls
55 lbs 3 x 8

D) 100 reps of light hamstrings curls with 25 lbs
4 set of 25 reps with 30 seconds rest in between.

Nutrition:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 fish cap, 1 banana, vitamin.

Snack: Peanut butter chocolate shake, 1 Flameout, 1 fish oil

Lunch: Large Chicken Salad, 1 Flameout, 1 fishcap

Snack: Chocolate peanut butter bar, 1 Flameout

Dinner: Chicken with eggplant, squash, and sundried tomatoes stir fried in olive oil

Pre-bed: Pre bed snack, 1 Flameout. 2 fish caps

272

Started CT’s destroying fat workout today. I am looking to slim down a little bit after finding out my bodyfat was higher than I had thought.

As of this morning: 188lbs 20-21% bf

Workout for today
Flat Bench: 4x5 @ 155lbs NO REST
Chet Flies 6x5 @ 35lb dumbbells

Weighted pull-ups 4x5 (+10lbs in back-pack)NO REST
Reverse grip bent over rows: 6x5 @ 100lbs

20 minutes of bicycle sprints after workout.

Tomorrow is the first day of the huge supersets and I am looking forward to it.

Ordered some Power Drive to help with the workouts.

Really looking to see some results from this. My plan is to get 2600-3000 calories a day with less than 150g carbs on workout days, and less than 100 on non-workouts. PN calls to cut carbs first when trying to lean up and this is what I did.

273

Today’s workout was awesome. I underestimated how hard it would be though and used too much weight on some lifts. Its funny how usuing now rest totally kicks your ass.

All sets include 15 reps each

A1: Incline bench press: 35lbs dumbbells

A2: Squats: 135lbs (tried to go for 155 which was too heavy for the 2nd and 3rd set)

A3: Upright Rows: 80lbs

A4: Leg curls: 35 lbs

A5: Decline Sit-ups

NO rest between lifts, repeat super set immediately after finishing last sit-up with no rest. Repeat 3 times

Rest 3 minutes and then proceed with the following:

B1: Military Press: 70lbs

B2: Leg extension: 70lbs

B3: Bent over rows: 70lbs

B4: Leg Curls: 35lbs

B5: Lying Leg lifts

This was done in the same fashion as above: No rest between lifts, no rest between supersets.

Workout followed by 30 minutes incline walking on treadmill at 4mph.

Followed the typical PN plan that I had been following and took in about 3000 calories. Tomorrow I will drop down to 2600-2700 calories. I will post a detailed diet when I get more time so that I can track this better than just looking at calories.

I feel really good about these next few weeks.

274

Off Day from weights

Diet:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 banana, 1 Flameout , 1 fishcap

Snack: JB’s PB shake, 1 Flameout, 1 fishcap

Lunch: 1/2 Greek burger recipe, bag of mixed veggies

Snack: Choc PB bar (from PN),1 Flameout, 1 fishcap

Dinner: Pecan crusted salmon, can of green beans

Snack: Pre-bed snake (PN),1 Flameout, 1 fishcap

totals:

Cal: 2599
Pro: 233
Carb: 81
Fats: 151

Heavy leg day tommorow

275

keep it up and stick to the plan! this is something that will come to fruition over weeks and months ~ don’t allow your mind or self-perception to sway you from accomplishing your objectives! Just try to improve in some way shape or form every day!

276

Thanks for stopping by Kinein!

Heavy leg day today

Workout for today :

Warm up:
1)5 x 95
2)5 x 135
3)5 x 155
worksets:
Squats: 5x5 @ 195lbs NO REST
Leg Extensions 8x5 @ 115lb

Warm-up:
1)5 x 135
2)5 x 155
3)5 x 185
2 minute rest:
Deadlifts: 5x5 @ 205lbs
Leg Curls: 8X5 @ 55lbs

Diet:

Breakfast: 3 eggs, 3 slices turkey bacon, 1 banana, 1 Flameout , 1 fishcap

Snack: JB’s PB shake, 1 Flameout, 1 fishcap

Lunch: PN’s Broccoli Beef str fry, 1 Flameout, 1 fishcap

Snack: Choc PB bar (from PN),1 Flameout, 1 fishcap

Workout: Surge

Dinner: 1/2 serving PN’s Basic oatmeal

Pre-bed: PN’s Pre-bed snack

totals:

Cal: 2746
Pro: 238
Carb: 168
Fats: 125

277

All sets include 15 reps each

A1: Incline bench press: 35lbs dumbbells

A2: Squats: 135lbs (tried to go for 155 which was too heavy for the 2nd and 3rd set)

A3: Upright Rows: 80lbs

A4: Leg curls: 35 lbs

A5: Decline Sit-ups

NO rest between lifts, repeat super set immediately after finishing last sit-up with no rest. Repeat 3 times

Rest 3 minutes and then proceed with the following:

B1: Military Press: 70lbs

B2: Leg extension: 70lbs

B3: Bent over rows: 70lbs

B4: Leg Curls: 35lbs

B5: Lying Leg lifts

This was done in the same fashion as above: No rest between lifts, no rest between supersets.

Workout followed by 30 minutes incline walking on treadmill at 4mph

Workout was the same as last Lactate workout.

So far I dont like this routine at all and havent looked forward to working out. I will give it another work to see if I am just in a slump.

278

Had a kickass workout today. Pull-ups felt pretty weak but this seems to happen every once in a while.
Workout for today

Flat Bench: 4x5 @ 160lbs NO REST <–had to push myself hard for these. Doing flies right after really gives my chest a blast.
Chet Flies 6x5 @ 35lb dumbbells

Weighted pull-ups 4x5 (+10lbs in back-pack)NO REST
Reverse grip bent over rows: 6x5 @ 100lbs

My pull-ups were pretty poor this workout. Not sure what happened. I completed each one but they felt like I was trying to pull the whole world up with me.

20 minutes of bicycle sprints after workout.

Took some extra time to blast the rear delts and extra few sets of really slow and controlled incline bench.

Weight today: 186lbs. Im down 2lbs from last Sunday. Most likely a pound of fat and some water. Seems to be going well so far. Looking forward to the week ahead.

Re-read through the destroying fat article to make sure I didn’t miss anything. I missed the whole part of the Lactate da sets lasting 50-70 seconds. I had been cranking these out as fast as possible. I will need to slow it down and possibly drop some weight.

279

A1: Incline bench press: 35lbs dumbbells

A2: Squats: 140lbs <–Progress

A3: Upright Rows: 80lbs

A4: Leg curls: 35 lbs

A5: Decline Sit-ups

NO rest between lifts, repeat super set immediately after finishing last sit-up with no rest. Repeat 3 times

Rest 3 minutes and then proceed with the following:

B1: Military Press: 75lbs <–progess

B2: Leg extension: 75lbs <–progress

B3: Bent over rows: 75lbs <–progress

B4: Leg Curls: 35lbs

B5: Lying Leg lifts

20 minutes steady state incline treadmill walking

Breakfast: 3 eggs, 3 slices turkey bacon, 1 banana, 1 Flameout , 1 fishcap

Snack: JB’s PB shake, 1 Flameout, 1 fishcap

Lunch: Chicken Salad

Snack: Choc PB bar (from PN),1 Flameout, 1 fishcap

Workout: Surge

Dinner: Steak with onions and yam

Pre-bed: PN’s Pre-bed snack

280

just like hanging around people from a totally different culture or region may leave you grasping for a comfort zone that you are no longer in… so is doing foreign workouts - but unless you apply yourself and give it 110% you’ll never be able to benefit as much as if you did give it your best.

it is like one of those games where the other team just quits ~ the audience knows, the other team knows… hell even the cheerleaders know that one team has given up and is going to half-ass it through the game.

don’t half-ass in the gym or in your head ~

stay focused and committed - discipline can always be improved.