whats up fellas?
Havent stopped in lately due to work and a new girl in my life…
however, my training has not suffered
Ive started DC properly now, and things are flying.
exercises that ive repeated (from my low volume program to DC) and beat are;
Incline BB press - +10lbs + 1 rep
T-bar row - 2x ss @ +10lbs , +4reps
Lying leg curl - +10lbs
Now Im eating breakfast after 60mins treadmill walking
Spinach soup w/ 3oz chicken & 10ml EVOO
3 eggs
40g whey/casein
Nice progress Ad B.
Yesterday’s pull workout:
Deadlifts:
215x5
265x3
325x2
375x1
425x1
475x1.5
455x1 'cause I was pissed about not getting the 2nd rep.
Chinups:
45x15
Kroc/dumbbell/3 point/gay hooker rows:
135x12 each arm of course
Machine curls:
100x11/2/1
75x8
50x15
So I think I’m just going to be a stubborn guy and shoot for 475x2 again next deadlift session…I was SO close to being able to lock it out, but it just wasn’t happening. ME bench tomorrow, hopefully that goes well after last time’s speed work.
Keep it up guys.
Today’s pull session: Dropped the power cleans bc they were giving me extreme tendon pain in the left elbow - wish my elbow would stop being such a bitch.
Wide-grip Pullup (BW was 195 at time of training):
BW x 12
+10 x 7
+10 x 7
+10 x 8 very controlled negative on last rep
*lat stretching
Bent-over BB Row:
135 x 15
185 x 10
205 x 9
225 x 7
*back stretching
BB Curl:
65 x 12
85 x 10
95 x 9
*bicep stretching
Calf Raise
3 sets
*calf stretching
Romanian Deadlift:
225 x 12
275 x 10
275 x 10
275 x 10
*hamstring stretching
Day 2C August 1, 2008
Db curls 45s 8x4x3 (15rp)
Rope curls 100x11ss
Standing calf raise 110x11dc style
Lying leg curls 120 10x4x3 (17rp)
Seated hack squat 4p/side+25 x20 5p/side x12
Little late on posting this, but it was a decent session. Everyone’s training is looking strong, keep truckin.
The push/pull every other day means every week I will be lifting on either saturday or sunday. This has enabled me to start something new diet wise. When I lift on the weekends I lift around noon instead of around 5:30pm like during the week.
So the plan is to do my workout on the weekend, take my post-workout shake then about an hour later I will be eating a HUGE meal. I normally eat a large meal at that time even during the week as I’m getting in 4500-5000 cal a day, but this meal is going to be HUGE.
For example I just got home from el pollo loco where I got 1 classic chicken burrito, 1 chicken verde quesadilla, 1 chicken breast, 2 chicken legs. Going to eat it all now. 
Well guys I’m back in business, couldn’t wait to get back to lifting so I did today.
Front Squat
100 x 5
120 x 3
140 x 2
160 x 1
165 x 5
DB Step Ups
25’s 3x8 each leg
Abs
4 sets
Notes:
160 sure moved fast for being 80%. I’m glad I took this past week off, it did me well. I havn’t felt this good mentally in awhile so the break was a well needed addition.
I also took my stance out a bit, I feel more stable this way and actually feel stronger. Having my stance about shoulder width helps keep my knees from coming in as I come up out of the whole. I also have an easier time keeping my elbows up.
Will have videos to come.
Ok, im back on full time now.
Just finished meal 1, 3 chicken breasts with some red pepper flakes and alfredo.
Good stuff.
I’ve got literally nothing to do today, i’m gonna go train here in a little while, then spend the rest of the day eating, relaxing, maybe take a little nap outside in the sun.
Ive got an extreme case of training split ADD, ive been going over how i want this Upper/Lower split to work, and i think ive finally got it figured out.
Monday - Push (chest,shoulder,triceps)
Tuesday - Lower (Hip dominant)
Wed - off
Thursday - Pull (back,traps,biceps)
Friday - off
Saturday - Lower (Quad dominant)
Monday - Chest,shoulder,triceps
Tuesday - Lower Hip dominant
Thursday - backs,biceps,traps
Saturday - Quad dominant
1.Front Squat
2a.Leg Press
2a.Leg extension (toes out)
3.lunge
4.Standing calf raise.
Anybody see any major faults in that ? My only concern so far is still being sore from the saturday workout on the following tuesday, so i might try to get that saturday workout in on fridays if ive got the energy.
Lets start this week off right.
–JB
hungry…lookin sick man. and nice dead numbers.
jb…looks like a good split. keep up the hard work.
Just got back, slammed some Surge, gonna have some eggs, and then its back to sleep, just because i can today.
3a.DB Decline Skullcrusher - 60’s x 12/10/10
3b.DB Flyes - 60’s x 10/8/7
Comments: Maybe the biggest pump i’ve ever had in the gym.
Thats a great damn feeling considering im not exactly new to this.
E, i’m becoming a dedicated reader of your blog, i’m seriously thinking about starting up one myself once i get to cincy and start getting a decent sized base of clients.
–JB
I wanted to test my bench after taking a deload so I did that first thing.
155 x 2
185 x 1
215 x 1 pr
225 x 0
215 is a 5lb PR.
I’ve been stuck with 225 right off my chest, when I did 225 off of the 3 board 2 weeks ago it flew up so I’m not sure what I need to target to help alleviate this problem.
I guess I just need to get stronger all over. Either way I was pleased with the PR 5lbs or not.
Incline
95 x 5
110 x 3
135 x 2
150 x 1
155 x 5
Floor Press
45’s x 13
50’s x 11
50’s x 9
Bradford Press
50 x 2x7
Overall it was a good workout. I’m that much closer to 225, but for the time being I will just worry about getting rep PR’s on assistence stuff.
Workout IA-Push/Pull Superset
A1.DB 45º incline press
80²x10,9,9
A2.One-arm DB row
80x10,9,10…per arm
B1.DB bench press
70x12,12,10
B2.Behind-the-neck lat pulldown
112x10, 132x10,9
C1.5º incline DB fly
40²x15,12,12
C2.Seated bent-over DB lateral raises
20²x15,13,13
Felt strong during this session. It was much earlier in the day than usual as I’m on vacation and could do that. I managed two meals prior and a 30g BCAA drink during, followed by Surge Recovery a half hour later.Finishing early frees up my evening nicely…wish I could do that more often.
Stay strong guys and keep making the log book your BITCH.
Qaash
Thanks E…I’ve been checking out your blog every once in a while as well, good stuff you have there.
Nice job xb, keep that up!
Pretty good push session today…
Squats:
135x65
Bench:
125x5
175x3
225x2
265x3 (might have had 4, but didn’t have a spotter…and I HATE missing lifts…next week)
Military Press(slowish tempo):
155x6
Dips:
90x7
My right glute was feeling weird, I think I strained it going for the 2nd rep of 475 2 days ago. So I decided to go light on squats. I wanted 100 reps, but it was acting up during the set, so I’ll try adding 10-15 reps next session probably. Man I really am having some serious ADD when it comes to picking a rep range for squats.
Take care dudes.
[quote]Qaash wrote:
C2.Seated bent-over DB lateral raises
20²x15,13,13
Qaash[/quote]
Don’t those just make you feel like a total wimp? It’s no wonder you never see frat boys doing them, by default you’re leaving your ego at the door when you do rear laterals. Just a random thought.
I ate an entire 14" sausage and pepperoni pizza Friday night. It was a thing of beauty. Not quite NYC/NJ quality, but definitely a pizza I would eat again.
I went and lifted a little after 1:00 today:
Jump Rope
90 seconds x2sets
Inch Worm
10 reps x2sets
DB Dorsiflexion
15# DB x25 x 2sets
Standing Calf Raise
150# x25 x2sets
Split Squat
45# DB’s x4 (per leg) x5sets
Chin-up
+15lbs. x4 x5sets
Zercher Squat
155# x4 x5sets
Decline DB pullover
25# DB’s x4 x 5sets
Deadlift Walk
135# x15 x2sets
50 seconds rest between sets
Deadlift walk sets are getting easier. My lower back and forearms take a beating, but that’s to be expected from high reps of a deadlift variation.
Upper body ME, light… weight, baby.
Close grip bench
135lbs x 10
185lbs x 8
225lbs x 3
245lbs x 4.5 (got stuck a little over halfway up)
245lbs x 4
then a random set of regular grip
275lbs x 3 ( I was fried at that point)
DB flat bench
55lbs x 8 warmup
70lbs x 6 warmup
90lbs x 15
90lbs x 14
100lbs x 3 (I was dared to do another set… didn’t go so hot)
Bent-over rows / rear delt flyes
225lbs x 6 warmup
245lbs x 12 / 15lbs x 10
275lbs x 10 / 15lbs x 10
315lbs x 6 (PR) / 15lbs x 10
335lbs x 4 (PR!)
Arm specialization, week 7, #2 of 3
Preachers, hammer preachers, reverse preachers
1 allout DC-style donkey calf raise set (had to go pick up my lil bro bro)
Notes: Well well well. I met up with my buddy who I worked out with last Thursday. It’s always fun lifting with him. He was a powerlifter in high school and when he was a freshman and is a bit stronger than me on most pushing lifts even though I outweigh him by 30 lbs. Fucker.
Anyways, he was like “wtf you’re gonna do 1 work set? You kidding me?”, and I was like “fuck you I’m going again”. Got 4 out pretty nicely, racked it. Then, of course, he’s like “go heavier and widen your grip!” and I said you’re a dick, so we put on 275 and since my tri’s were fried it felt heavy as FUCK. But I got a few. He went on to get 295 for 9! what a dick.
DB bench went well. He said I should do a heavier set, I said fuck you and grabbed the 100s, but I was pretty gone at this point so I barely got them up and squeezed out a couple ugly reps before dropping 'em.
Rows… well, I forgot to bring my camera… but I smashed my last week’s PR by 20 lbs! It was awesome! 315 didn’t feel heavy really and I was paying attention to my body english and it wasn’t even -that- bad. 335 felt heavy as fuck but I got it out for a clean 4. Some guido bench pressers/squat curlers were like “wtf dude that’s crazy”.
The rest of the workout was unremarkable. I’m feelin good though. Time to eat! I will not forget to take a camera to the gym next Monday to show you guys these rows I’ve been lying to you about.
[quote]jstines wrote:
Deadlift walk sets are getting easier. My lower back and forearms take a beating, but that’s to be expected from high reps of a deadlift variation. [/quote]
I used to do these, similar to a farmers walk I guess.
I used heavy DB’s instead of barbells, but I imagine the barbells are harder.
Either way keep that stuff up.
Day 1A August 4, 2008
HS incline press 2p+30/side 7x3x1 (11rp)
Db shoulder press 70s 8x3x2 (13rp)
Cg smith press 215 9x3x3 (15rp)
Rack chins b/w +30 11x4x4 (19rp)
Chest supported db rows 70sx12 80sx6
So I’m toying with the idea of doing the leg portion of my workouts in the AM and then the upper body stuff when I get home after work since I have my home gym setup now. For example tomorrow I would wake up, take my pre workout shake then do my front squats then make my breakfast and go to work. When I get home I would take another pre workout shake then do the upper body push portion of my workout then take post workout.
I’m thinking it would be a great way to get my metabolism revving up all day and allow me to put max effort into the upper and lower body portions of my workouts. That and it would get me on a schedule where I could do fasted cardio on my off days.
Trying to decide right now if I want to do this, if so I need to go to bed an hour earlier tonight.
i say give it a shot, if it works out, then hey, youve found something new that works for you, if it doesn’t, what have you really lost ?
[quote]hungry4more wrote:
Qaash wrote:
C2.Seated bent-over DB lateral raises
20²x15,13,13
Qaash
Don’t those just make you feel like a total wimp? It’s no wonder you never see frat boys doing them, by default you’re leaving your ego at the door when you do rear laterals. Just a random thought. [/quote]
Well, I never thought about it…until now, thanks, H4M…