Built for Show - Wakiki's Training (B)Log

Training Training Logs
61

[quote]Nate Green wrote:
Keep up the great work, man!

-Nate
[/quote]

Thanks!

Phase II Week 4 Workout 3 (Friday)

2/6/2009 5:47 - 6:24 PM

A1) Deadlift (3x12,45s)
205 x 12,12,4

A2) Bulgarian split squat (3x12,45s)
30s x 12,12,9

B1) Goblet squat (2x4-6,30s)
100 x 6,6

B2) Cable reverse wood chop (2x8-10,30s)
35 x 8,8

C) Plank (2x:60,60s)

:60, >:60

… Big improvement over week 2 workout 3. Less time, more reps.

Now got weeks 5 and 6, then going into the Spring program to start lookin’ more athletic… I’ve started dropping calories now, mostly cutting down carbs except breakfast and PWO/PWO meal.

62

Phase II Week 5 Workout I (Monday)

2/9/2009 5:53 - 6:50 PM

A1) BB bent-over row (6x5,90s)
155 x 5,5,5,5,5,5

A2) DB incline bench press (6x5,90s)
75s x 5,5,5,5,3,3

B1) Wide-grip lat pulldown (6x5,90s)
5,5,5,5,5,5

B2) Dips (6x5,90s)
5,5,5,5,3,2

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side Plank (2x:30/side,30s)
:30, :30

Added weight to rows, press, and pulldowns, and shaved a minute off :slight_smile: Very happy!

63

Phase II Week 5 Workout 2 (Wednesday)

2/11/2009 5:28 - 6:14 PM

A1) Deadlift (4x8,60s)
245 x 8,8,8,8

A2) Bulgarian split squat (4x8,60s)
40s x 8,8,8,8

B1) Goblet squat (2x6-8,30s)
95 x 8,8

B2) Cable reverse wood chop (2x8-10,30s)
35 x 8,8

C) Plank (2x:60,60s)
:60, :60

As with this workout in the past, rest periods started getting longer after the first few sets of the first superset :slight_smile:

I added weight to the deadlifts and squats.

This workout almost made me pass out. I was sweating so much that I had flashbacks to the days I used to run in the summer and work up a huge sweat. It was all I could do to sit down and try to breathe.

Edit: (Thursday - day after)
Last night, after my PWO meal, I was pretty much dead to the world. My order of Z-12 came in and so I took one capsule.
This morning I woke up more refreshed than any time in recent memory. For a long time, my quality of sleep has been poor, and I have tried everything related to sleep hygiene to try and fix it - dark room, no electronics, bedtime ritual, winding down, you name it. I added more hours of sleep (9 a night) but it did not help. Yet this morning I woke up feeling better than I have in perhaps years. My head felt clear, and I felt relaxed and rested. And I woke up 1/2 hour before the alarm. Instead of feeling like a cold engine trying to start, I felt like I was good to go. And today my thinking is much clearer and the mental cobwebs I have grown to accept as normal are gone. I am also more relaxed (I struggle with anxiety).

I’m just damn scared of becoming dependent on this supplement. It scares me what an impact one pill made on the way I slept and how I feel today.

64

Phase II Week 5 Workout 3 (Friday)

2/13/2009 5:58 - 6:34 PM

A1) BB bent-over row, underhand grip (4x10,60s)
145 x 10,10,8,5

A2) DB incline bench press (4x10,60s)
60s x 10,10,8,6

B1) Wide-grip lat pulldown (4x10,60s)
110 x 10,7,7,6

B2) Dips (4x10,60s)
10,6,7,5

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side,30s)
:30/side x 3

// 8 presses and 7 rows after Surge

Edit:
34 minutes last time, 36 minutes this time

I came to the gym with my workout written out on an index card, as I usually do, and I realized (to my horror) that I had forgotten to write in what weights I was planning to use!! So here is where the power of the mind comes in -

I thought I remembered using 135 on rows for 4x10, and I figured I would add ten pounds and probably not get all the reps, but I would try. So I used 145. And did well!

When I got home I checked my log and realized that last time, 2 weeks ago, I had used 125 - so I had added 20 pounds!! :slight_smile:

65

Phase II Week 6 Workout 1 (Monday)

2/16/2009 5:20 - 6:03 PM

A1) Deadlift (5x5,90s)
315 x 5,5,5,5,5

A2) Bulgarian split squat (5x5,90s)
40s x 5,5,5,5,5

B1) Goblet squat (2x4-6,30s)
100 x 6,6

B2) Reverse cable chop (2x8-10,30s)
35 x 8,8

C) Plank (2x:60,60s)
:60, :60

So, for deadlifts I was going to add 10 or 15 pounds to my week 4 workout, but the temptation to finally move it to an equal 3 plates per side overcame me (25 pounds over week 4 workout).

It was a bitch.

Jesus fucking christ.

But I did it. And I staggered out of the gym with a wide-ass grin on my face.

66

Phase II Week 6 Workout 2 (Wednesday)

2/18/2009 5:21 - 5:50 PM

A1) BB bent-over row (3x15,45s)
120 x 15, 10.5, 8

A2) DB incline bench press (3x15,45s)
55s x 15,9,7

B1) Wide-grip lat pulldown (3x15,45s)
90 x 15,10,8

B2) Dips (3x15,45s)
10,5,4

C1) Reverse crunch (3x15,30s)
15,15,15

C2) Side plank (2x:30/side,30s)
:30, :30

//After: 12 presses

2 minutes longer than last workout. Improved on rows presses and pulldowns, less on dips though.

After my Surge, I went back and did 12 presses with the 55s.

67

Phase II Week 6 Workout 3 (Friday)

2/20/2009 5:29 - 6:14 PM

A1) Deadlift (3x12,45s)
215 x 12,12,6+6

A2) Bulgarian split squat (3x12,45s)
35s x 12,9,8

B1) Goblet squat (2x4-6,30s)
110 x 6,6,

B2) Cable reverse chop (2x8-10,30s)
35 x 10,8

C) Plank (2x:60,60s)
:60, :60

Workout was 8 minutes longer than last time.
Increased weight on all exercises except chop, which got 2 more reps.

68

Winter Program, Phase I Week I Workout I (Monday)

Warmups 115x5,185x3,215x2

2/23/2009
5:32 - 5:58 PM (excluding warmups)

A) Squat
225 x 4,4,4 (120s)
155 x 10 (120s)

B1) DB Romanian Deadlift (3x8,60s)
55s x 8,8,8

B2) Reverse Lunge (3x8,60s)
skipped

C) Reverse crunch (3x15,30s)
15,15,15

I did B1 and C as a superset since I could do not do the reverse lunges. I experienced a sharp pain in my left foot when trying to place stress on the toes (trailing leg). This is from an accident a few months ago and I will have to have it looked at.
Aside from that, this is the first time doing back squats in some time, and my quads felt stronger, no doubt from the Bulgarian split squats.

Any suggestions for replacing the reverse lunges?

69

Winter Program, Phase I Week I Workout 2 (Wednesday)

2/25/2009 5:38 - 6:19 PM

A1) BB Bent-over row (120s)
175 x 4,4,4 150 x 11

A2) BB Incline bench press (120s)
150 x 4,4,4 135 x 11

B1) DB shoulder press seated (60s)
50s x 4,4 40s x 9

B2) Wide-grip lat pulldown
120 x 4,4 125 x 5 105 x 12

C) Plank (60s)
:60 x 3

Really liked this workout! Especially the first superset. A shorter second superset was a good idea, kind of like a girl’s skirt…

… Long enough to cover what is necessary, short enough to keep it interesting.

70

What about something like Step Ups until you can do the Lunges again? As Bulgarians or anything like that is also gonna put some stress through the toes of your back leg.

Otherwise maybe shoot Nate a msg and see what he’d put in there.

Little injuries like that are bloody annoying, but hopefully if you take care of it it’ll heal up fast.

71

[quote]Lift and Eat wrote:
What about something like Step Ups until you can do the Lunges again? As Bulgarians or anything like that is also gonna put some stress through the toes of your back leg.

Otherwise maybe shoot Nate a msg and see what he’d put in there.

Little injuries like that are bloody annoying, but hopefully if you take care of it it’ll heal up fast.[/quote]

Ya, he recommended the Bulgarian split squats.
I didn’t even know about the injury… only happens when the toes are folded forward.

Winter program, Phase I Week I Workout III (Friday)

2/27/2009 6:21 - 7:02 PM

A) Deadlift (120s)
345 x 4,4,4 205 x 10

B1) Bulgarian split squat (60s)
40s x 8,8,8

B2) Hip extension/leg curl (60s)
10,10,10 no curl

C) Swiss ball crunch (30s)
8,7,4 on steepest level incline bench

72

Winter program, Phase I Week 2 Workout I (Monday)

3/2/2009 Approx 5:55 - 6:54 PM

A1) Chin-up (120s)
40 x 4,4,4 bodyweight x 10

A2) BB push press (120s)
135 x 4,4,4 95 x 10

B1) Wide-grip cable row (60s)
140 x 4,5 120 x 11

B2) DB bench press (60s)
85s x 4,2 60s x 9

C) Side plank (2x:45/side,45s)
:45, :45

//
Afterwards, did some more DB work (60s x 10, 70s x 4, and pec deck work, since I did not feel my chest was exhausted yet.
Plan to add some finishing work (Pec Deck) after chest workouts in the future too.

73

Winter Program, Phase I Week 2 Workout 2 (Wednesday)

Warmups 115x5,155x3,210x2

3/4/2009
5:40 - 6:17 PM (excluding warmups)

A) Squat
235 x 4,4,4 (120s)
165 x 10 (120s)

B1) DB Romanian Deadlift (3x8,60s)
65s x 8,8,8

B2) Bulgarian split squat (3x8,60s)
40s x 8,8,8

C) Reverse crunch (3x15,30s)
15,15,15

// After: 5 more squats

74

Winter Program, Week 2 Workout 3 (Friday)

3/6/2009 6:01 - 6:50 PM

A1) BB Bent-over row (120s)
185 x 4,4,4 155 x 9

A2) BB incline bench (120s)
160 x 4,4,5 140 x 10

B1) DB shoulder press (60s)
55s x 2, 50s x 3,2 40s x 7

B2) Wide-grip lat pulldown (60s)
125 x 4, 130 x 4,4 110 x 11

C) Plank (60s)
:60 x 3

75

Winter program, Week 3 Workout 1 (Monday)

3/9/2009 5:42 - 6:28 PM

A) Deadlift (120s)
365 x 4, 2+1+1, 2+2 225 x 10

B1) Bulgarian split squat (3x8,60s)
45s x 8,8,8

B2) Hip extension / leg curl (3x8,60s)
8,8,8 (low back pain, and glutes were fried)

C) Crunch on steep decline bench - almost vertical
10,7,3

76

Winter program, Phase I Week 3 Workout 2 (Wednesday)

3/11/2009 6:16 - 7:06 PM

A1) Chin-up (120s)
45 x 4,4,3+1 BW x 8+1

A2) BB push press (120s)
145 x 4,4,4 105 x 10+4

B1) Wide-grip cable row (60s)
150 x 4,4 130 x 10

B2) DB bench press (60s)
85s x 4,3 65s x 10

C) Side plank (45s)
2 x :45/side

// 10 more presses afterwards with 65s, some pec deck work.

77

Winter program, Phase I Week 3 Workout 3 (Friday)

3/13/2009 5:46 - 6:23 PM

A) Squat (120s)
245 x 4,4,4 (rough last set), 175 x 10 (breathing squats)

B1) DB romanian deadlift (3x8,60s)
70s x 8,8,8

B2) Bulgarian split squat (3x8,60s)
45s x 8,8,8

C) Reverse crunch 3x15,30s
15,15,15

// Squats 7+3

78

Winter program, Phase I Week 4 Workout 1 (Monday)

3/16/2009 5:04 - 5:54 PM

A1) BB bent-over row (120s)
195 x 4,4,3 160 x 10+3

A2) BB incline bench (120s)
170 x 4,4,5 145 x 10

B1) DB shoulder press (60s)
50s x 4,4 45s x 6

B2) Wide grip lat pulldown (60s)
135 x 4, 140 x 4, 135 x 4, 115x 11

C) Plank (60s)
:60, :60, :60

79

Winter program, Phase I Week 4 Workout 2 (Wednesday)

3/18/2009 5:13 - 6:02 PM

A) Deadlift
375 x 2,2,2,2,2,2 (60s)
240 x 10

B1) Bulgarian split squat (60s)
45s x 8,8,8

B2) Hip ext/Leg curl (60s)
8,8,8

C) Crunch (30s)
steep bench x 10,8,3

Some notes:

On the deadlifts:

After last week where I didn’t get all reps with 265, I decided to go up 10 pounds anyways. I couldn’t manage sets of 4, so I did 6 sets of 2 with 60s rest instead. It was brutal. After the 'deads everything seemed to move in slow motion. Next week I will keep the weight the same and try to get more reps.

I also tried to shrug my shoulders at the very top of the movement, especially the backoff set of 10.

Coincidentally, today (next day) my upper trapezius and neck area are kinda sore.

80

Winter program, Phase I Week 4 Workout 3 (Friday)

3/20/2009 4:40 - 5:31 PM

A1) Chin-up (120s)
50 x 4,3,2 BW x 10

A2) BB push press (120s)
155 x 4, 150 x 4,4 115 x 10

B1) Wide-grip cable row (60s)
160 x 4,4 140 x 10

B2) DB bench press (60s)
85s x 4,3 70s x 7

C) Side Plank (45s)
:45/s x 2

// 70s x 8,5