7.5.11
Cardio
HIIT Sprints
I0 minute walking warmup + active stretching warmup
5 20 second sprints (sprint from endzone to endzone, touch line, turn back, sprint until clock hits 20)
(these were between 150-200 yards)
10 minute cooldown (jog/walk)
Love getting back into sprints. I really wanna get a lot faster again, like I was when I was playing football.
7.6.11
Chest + Cardio
Incline Bench Press
135 x 10
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
305 x 2 + 1
Hammer Strength Incline
2 pps x 12
3 pps x 10
3 pps + 25 x 8
Dead Stop Reps
3 pps x 6, 6, 6 drop to 2 pps x 6 to 1 pps x 8
Incline Dumbbell Press
45 x 15
105 x 10
115 x 12, 5
Pec Dec
100 x 12
170 x 12
250 x 10, 8 3 dropsets
Seated Cable Flies
2 Worksets to failure (12, 6)
Rope Pushdowns
90 lb x 100 total reps over 6 sets
20 minutes steady state step mill
Awesome overall chest day. Strength is still here. Bw is dipping down consistently into 207-208 range.
And you complain about YOUR pressing.
[quote]bugeishaAD wrote:
And you complain about YOUR pressing. [/quote]
Lol, it could be better :-P.
how have i missed this log til now? awesome job on your progression!!!
[quote]BlackWidowGirl wrote:
how have i missed this log til now? awesome job on your progression!!![/quote]
Haha, thanks for the comments, appreciate it!
Insane log and training weights! Will be following
6.7.11
Back: “Hard and Heavy”
Weighted Chins
Bw x 12
Bw + 25 x 10
Bw + 45 x 6
Bw + 70 x 6
Bw + 90 x 5
Bw x 25 (not failure)
Bentover Underhand Rows
135 x 10
225 x 10
275 x 8
315 x 8
335 x 8
355 x 6
Close Grip Cable Row
140 x 12
200 x 10
260 (stack) x 8
200 x 12, 10
Deadlifts
135 x 5
225 x 5
315 x 5
405 x
Deadlifts felt like a Mack truck today. 405 felt like 500
405 x 17 (could have definitely hit 20…I have much more in me)
Stretchers (full long stretch)
2 Worksets to failure
140 x 12
160 x 8
Right into DC Weighted Hang: 75 lb x 60 seconds
Right into pole Lat stretch: 2 x 20 seconds
Barbell BTB Wrist Curls/EZ Bar Reverse Curls
BAR x 15/50 x 12
65 x 15/50 x 15
75 x 15/50 x 13
Single Arm Dumbbell Hammer Preachers (emphasis on forearm/elbow flexor, not biceps)
25 x 8 LR, 30 x 8 LR
Pretty solid back session. Everything felt pretty good except deads. I did my first 405 set and it literally felt like 500, I was straining so much on the reps…so I rested for 2 min or so and just said why not try and rep it out…so i did 405 x 17. Not great, but I made something out of nothing on that exercise.
[quote]jake_j_m wrote:
Insane log and training weights! Will be following [/quote]
Thanks Jake, appreciate the support!
I love sprinting, HIIT, etc. Well, I don’t love it - I actually hate it lol. But I think it is the BEST way to get/stay strong in that aspect. I truly believe that people overthing and overestimate overtraining. I think if a natty trainee is lifting 4-5 x per week, plus doing HIIT once a week, they will be fine.
I keep up HIIT training in a gaining or cutting phase. It’s just awesome. Lately I’ve been doing bicycle sprints on a stationary bike. That’s basically a quad workout lol. But I love doing sprints as well. I usually set a treadmill to ‘speed interval’. I set the sprint to 12.0 mph, and the ‘walk’ to 6.5 mph. I warm up, sprint for 30 sec, then jog for 1:30, then repeat 8-12 times. That shit keeps you FIT.
I don’t know if you care, but that’s what I like!
Lol. Deads felt heavy so you did…17? Crazy stuff, man. Your lower body strength is off the charts.
[quote]HeavyTriple wrote:
Lol. Deads felt heavy so you did…17? Crazy stuff, man. Your lower body strength is off the charts.[/quote]
That’s the sort of decision making that’ll make him a champion 
Can’t wrap my mind on anything heavy above 6 reps on the deadlift, this must have hurt.
6.8.11
Shoulders
Push Press
95 x 5
135 x 3
185 x 3
205 x 3
225 x 2, 3 (felt REALLY heavy)
Well, we all now can see what needs work after the contest : )
Lockout strength was dismal at best, need to strengthen triceps big time.
Tri-Set
Lateral Raise: 20 x 15, 20 x 15, 25 x 15, 25 x 12
Seated Front Raise: 25 x 12 LR, 25 x 12 LR, 25 x 12 LR
Seated Dumbbell Press: 55 x 15, 55 x 14, 55 x 15, 55 x 12
(Brutal)
Rear Delt Rope Pulls/Bentover Smith wide grip elbows flared rows
55 x 20/30
55 x 20/95 x 30
55 x 20/95 x 30
20 minutes steady state step mill
Done…this was the first session of the entire diet that has kinda dragged…not bad though.
Update pics will be in my ‘First Contest’ thread over in the BBing forum either late tonight or early tomorrow morning if you want to check them out.
[quote]HeavyTriple wrote:
Lol. Deads felt heavy so you did…17? Crazy stuff, man. Your lower body strength is off the charts.[/quote]
Haha ya, when something doesn’t feel as light ad I should, I feel the need to punish myself and try and break through a mental barrier : )
[quote]jake_j_m wrote:
[quote]HeavyTriple wrote:
Lol. Deads felt heavy so you did…17? Crazy stuff, man. Your lower body strength is off the charts.[/quote]
That’s the sort of decision making that’ll make him a champion
Can’t wrap my mind on anything heavy above 6 reps on the deadlift, this must have hurt. [/quote]
Haha thanks Jake : ).
Ya high rep deads suck…no other way to describe them.
Raining PR’s up in here. Killing it man!
ebomb! Glad to see you’re still working hard and setting PR’s. Nice training. take a look at my thread in power lifting please!
[quote]pbclax1 wrote:
Raining PR’s up in here. Killing it man![/quote]
Haha thanks man, I’m trying!
[quote]Chase44 wrote:
ebomb! Glad to see you’re still working hard and setting PR’s. Nice training. take a look at my thread in power lifting please![/quote]
Thanks man, I’ll check it out!
7.9.11
Cardio
Bike HIIT
10 min warmup
5 intervals
5 min cooldown
Making some slight diet changes now…pushing to that next level of leanness in the next month or so.