10.5.11
PM: Cardio
Jump Rope HIIT
Warmup: Incline Treadmill Walking: 3.5-3.7 speed/10-12 incline
Intervals: 30 seconds all-out jump rope/3 minutes incline walking (3.7-4.0/10-12)…I did 4 minutes of this paced walk between 4-5 and 6 minutes between 5-6.
Cooldown: 15 minutes incline walking (same as warmup)
Well, on the treadmill, I burned 630 calories, so adding in the jump rope intervals (the intense portion lol) I must have burned 800-900 calories in this session.
We’re really taking it to the next level over the final 3.5 weeks. Right now the goal is as lean as possible. I’m gonna get there.
Man, I’m looking forward to seeing how you end up in these last few weeks… I know your gonna look great. Great training as usual… any reason for your switching to continious style reps as pose to pulling your rack pulls from static? Just ‘switching it up’ or? I estimate I’d have to get the rack pulls I’m doing from above knee to like 800+ for me to stand a chance at 600 from mid-shin… lol…
[quote]jake_j_m wrote:
Man, I’m looking forward to seeing how you end up in these last few weeks… I know your gonna look great. Great training as usual… any reason for your switching to continious style reps as pose to pulling your rack pulls from static? Just ‘switching it up’ or? I estimate I’d have to get the rack pulls I’m doing from above knee to like 800+ for me to stand a chance at 600 from mid-shin… lol… [/quote]
Haha, there really was no reason for switching up, just thought I’d try something different, and I liked it. Not any easier or harder IMO, but different.
Mid shin is a tough place to pull from…I used to pull from knee level or slightly above and was pulling 675 for reps 2 years ago.
10.6.11
Seated Military Press (bar to just above chest, full lockout)
Bar x 8
95 x 6
135 x 6
165 x 6
185 x 5
Top Set:
205 x 8 just missed 9!
Happy with this
Lateral Raise/Front Raise/Seated Press
(all done with same weight, never drop DBs)
20 x 15/15/15
20 x 15/15/15
20 x 15/15/15
(this really makes you feel like a weakling)
Band Face Pulls/Incline Bench Delt Swings
12, 12
12/30
12/40
Failure/Failure
Barbell Shrugs
Worked up to 315
Solid Delt/rear Delt day.
Seated military press felt great, despite not doing it in about a month or so. 205 x 8 isn’t a bad starting point. I think I could easily be pressing 225 x 8-10 in the next month or so once I start gaining again after the show.
The Tri set was deceptively tough. If you don’t think so, try it : ).
Love Delt swings on an incline bench, I always feel them a ton.
Either will be doing HIIT or MISS later, we’ll see.
Nice looking delt day… stealing for Saturday.
Good training, that’s a pretty sweet seated military for reps. Re the rack pulls… I’m enjoying the experience of getting my body used to pulling double overhand with super maximal deadlift weight (by a long way, lol) as for whatever reason pulling with mixed grip (strapless) feels far easier/better to me then double overhand when deadlifting… point is, if I can get used to it I can see the progression kicking up a notch with my grip out of the equation.
[quote]bugeishaAD wrote:
Nice looking delt day… stealing for Saturday. [/quote]
It was pretty quick, but very effective.
[quote]jake_j_m wrote:
Good training, that’s a pretty sweet seated military for reps. Re the rack pulls… I’m enjoying the experience of getting my body used to pulling double overhand with super maximal deadlift weight (by a long way, lol) as for whatever reason pulling with mixed grip (strapless) feels far easier/better to me then double overhand when deadlifting… point is, if I can get used to it I can see the progression kicking up a notch with my grip out of the equation.[/quote]
I personally prefer a mixed grip as well…straps never have really helped me lift more, they just are more of a safety net…if that makes sense?
[quote]ebomb5522 wrote:
I personally prefer a mixed grip as well…straps never have really helped me lift more, they just are more of a safety net…if that makes sense?[/quote]
Yeah definitely makes sense, glad I’m not the only one who feels more natural with mixed grip. I try and change my grip (left, right then right left) to eliminate the chance of tear as I’m sure most do but I just try and pull safetly and hope for the best
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
I personally prefer a mixed grip as well…straps never have really helped me lift more, they just are more of a safety net…if that makes sense?[/quote]
Yeah definitely makes sense, glad I’m not the only one who feels more natural with mixed grip. I try and change my grip (left, right then right left) to eliminate the chance of tear as I’m sure most do but I just try and pull safetly and hope for the best[/quote]
Personally, I think the fear of tearing a biceps is a bit overblown with the mixed grip…you see world record deadlifters using mixed grips all the time not pulling biceps…that being said, it certainly becomes more likely with that grip compared to the double overhand.
10.6.11
PM: Cardio
Elliptical HIIT
10 minutes warmup (10 incline/6-8 resistance)
6 sprint intervals: 30 seconds on 11 incline/16-17 resistance all out/3:30-4:00 min at warmup resistance
10 minutes incline treadmill cooldown (4 minutes 11 incline/3.5 speed, 2 minutes 10 incline/3.3 speed, 2 minutes 3.5/11, 2 minutes cool down)
Solid cardio session. The two-a-day sessions with lifting and HIIT are tough, but energy is definitely still there, despite my normal days being 110 grams of carbs right now!
Tomorrow will just be HIIT!!! I also start my fall break tomorrow, which will be all of next week off from school, meaning I get to train at my home gym as well : ).
I will be heading out to Bev’s this weekend to train with Thoughts, Stu, Blaze, Parsley I believe, and a few others hopefully…will be hitting legs with them.
If I’m motivated and my low back isn’t still sore from back day, I’ll do hill sprint HIIT tomorrow morning, but we’ll see…that would require another 5:00 AM wakeup for the fourth day in a row.
10.7.11
Cardio
Elliptical/Jump Rope HIIT
10 minutes elliptical warmup (10 incline/8 resistance)
3 elliptical intervals: 30 seconds all out at 11 incline/17 resistance, 3:30 at warmup speed
Switch to incline treadmill
Jump Rope intervals: 30 seconds all out/3:30-4 3.7/10-12 treadmill
20 minutes incline treadmill cooldown
2 min: 3.8/10 to 2 min 3.4/11 to 2 min 3.6/10 to 2 min 3.3/11 to steady 3.2-3.5/10
Last 5 minutes were 5 incline/4.5 speed to 3 speed
Trying to explain how I do the treadmill is a bit confusing, so I hope it’s somewhat understandable lol.
Just cardio today. Arms tomorrow.
10.8.11
Arms/SS
15 minutes incline treadmill
Close Grip Decline Press
Bar x 10
95 x 8
135 x 8
185 x 8
225 x 8
275 x 4
295 x 5
185 x 12
Dumbbell Seated Alternating Curls (sporto form)
35 x 6 LR
45 x 6 LR
55 x 6 LR (failure)
50 x 6 LR
Less strict
50 x 11 LR
Rope Pushdown/Close Grip Decline/Reverse Pushdown
10/20/10
- Cordova Pushdowns
10/12/10/8 - Dumbbell Skulls
8/8/8/8/8 - OH Rope Extension
8/8/8/8/8/8
Drag Curls/Reverse Curls/Palms Forward (3 sec negative)
10/8/6
10/8/6
10/8/6
10/8/6
15 minutes incline treadmill
Solid arm session.
Close grip declines felt pretty damn good and so did the strict alternating curls. Everything else was done with little to no rest and for the pump.
Progress pics will be in my contest thread later.
I weighed in today at 197.0, an all time low on the diet.
Evan, I stole the lateral raise/front raise combo and the band pullaparts/rear delt swing combo for my shoulder day today…goddamn they are painful, such a crazy feel/pump!
think I weigh the same as you now Evan. Means I must have approx. 216lb of fat on me as I don’t look 1/2 as cool. But seriously, how tall are you anyways? What’s your goal weight (before/after dehydration maybe to put it in context). Arm training looks really great… heavy ass weight followed by a hell of a lot of volume. Very nice
[quote]pbclax1 wrote:
Evan, I stole the lateral raise/front raise combo and the band pullaparts/rear delt swing combo for my shoulder day today…goddamn they are painful, such a crazy feel/pump![/quote]
Haha ya it’s a pretty sick giant set…luved it.
[quote]jake_j_m wrote:
think I weigh the same as you now Evan. Means I must have approx. 216lb of fat on me as I don’t look 1/2 as cool. But seriously, how tall are you anyways? What’s your goal weight (before/after dehydration maybe to put it in context). Arm training looks really great… heavy ass weight followed by a hell of a lot of volume. Very nice [/quote]
Haha…I’m somewhere between 5’10’’ and 5’11"
Well, right now, I’m between 196-197 in the morning. I would say we are shooting for me to come in somewhere between 187-189.
10.9.11
Legs
Standing Calf Raise
ramped up to heaviest set of 8
Back Squats
worked up to 425 x 5 (EEK)
Lying Hamstring Curl (lower controlled, stretch for 2 count, explode)
80 x 15
110 x 12
135 x 12
155 x 8, 8 to 110 x 10 to 80 x 10 to 50 x 15 back to 110 x partials to failure
Hack Squat (icarian, not sliding)
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 10
Strip Set (woah)
5 pps x 10 to 4 pps x 10 to 3 pps x 10 to 2 pps x 10 to 1 pps x X (lowered feet, sissy style)
Standing Single Leg Curls
25 x 15 LR
50 x 15 LR
75 x 8 LR to 50 x 12 LR + partials
Lying Hamstring Curl/Barbell RDL (flex at top)
8/8
8/8
8/8
Solid leg session. Squats felt so damn HEAVY, but hack squats felt amazing.
I trained with Stu, thoughts, ashy, chris collucci, and others today at Bev Francis in Long Island today, all awesome guys and had a sick training session with them.
I posed for about 30 minutes after my leg session in front of Stu and thoughts and they were both VERY helpful…they really helped me a ton and I am very grateful.