9.7.10
Cardio
Eliptical Sprints
2.5 minute warmup
10 sprints
Very rushed today. Got out of work and to the gym at 430. Started HIIT at 445 and had to be done by 5. Hit them hard and didnt rest as much in between. Big Back/Chest day tomorrow.
9.8.10
“Work is restrained desire”
-Gadamer
Weighted Pullup (30-45 sec rest)
45 x 10, 10, 8
Narrow grip pulldown (h/s) (30-45 sec rest)
4 plates x 15, 6 plates x 15, 15
Yates Barbell row w/pause
225 x 10, 10
Machine row (hammer strength low row)
4 plates x 12, 6 plates x 12, 12
Dumbbell PulloverÂ
65 x 15, 15Â
High Incline Barbell Press (too steep incline)
225 x 8, 8
Weighted dips
45 x 12, 90 x 10
Incline dumbbell fly (30 seconds rest)
45 x 20, 20Â
Pushups to failure
Great back/chest day. Really killed it with higher rep ranges on back. Pullups were strong, pulldowns were really strong too. The yates rows with a pause were brutal. Incline bench sucked because the incline of the bench was literally a few degrees away from what most would consider a shoulder press haha. Needless to say, I’ll stick with dumbbells. Great pump.
Bw update: 224.6 post workout today. This is the highest to date.
9.9.10
Legs
Back Squats
Worked up to 455 x 6 (2-3 reps left in tank)
275 x 12, 12 (didnt lockout, 30 seconds rest)
Walking Dumbbell Lunges
125 x 20 total steps
Single Leg Extensions/Duck Walks
65 x 12 LR/Bw x 40 yards
65 x 12 LR/30 lb x 40 yards
Dumbbell RDL (30 seconds rest)
100 x 12
120 x 12
125 x 12, 12
Standing Calf Raise (30 seconds rest)
205 x 10, 10, 10
Seated Calf Raise
50 x 15, 140 x 12
Leg Press Calf Raise
4 plates x 30, 6 plates x 20
Pretty solid leg day today with a little less volume. I worked up to 455 x 6 which is a PR, but I definitely had a few more reps in the tank. The lunges were good, but I limited it to one heavy set. RDLs were very strong, but the heaviest DBs are 125s. Solid day, shoulders and arms tomorrow.
9.10.10
Shoulers/Arms
Seated Dumbbell Press
25 x 12, 50 x 12, 85 x 10
100 x 8 (solid reps), 50 x 15 (speed half reps)
Glass Lateral Raises (20-30 seconds rest)
25 x 12, 12, 12
Rope Face Pulls (30 seconds rest)
85 x 20, 100 x 20, 20
Barbell Upright Row (30 seconds rest)
135 x 12, 12
Barbell Curl (30 seconds rest)
95 x 12, 115 x 10, 10
Seated Dumbbell Curl (30 seconds rest)
30 x 12, 45 x 12, 30 x 12, 12
EZ Cable Curls (30 seconds rest)
105 x 15, 15, 15
Seated Overhead Dumbbell Extension (30-45 seconds rest)
80 x 15, 100 x 12
120 x 10, 10
Low Incline Dumbbell Close Grip Press (DBs touching entire time, done for speed) (30 seconds rest)
25 x 20
40 x 20, 20
EZ Reverse Grip Pushdown
160 x 15
Drop Set
200 (stack) x 10 + pause, 160 x 20, 115 x 30, 70 x 30
Pretty great arm and shoulder day. Presses felt strong, and all other shoulder exercises were done with little rest and more geared towards volume and reps rather than weight. This was a great changeup. Arms were solid too. Havent done OH dumbbell extensions in a while, but 120 x 10 was easy. Great pump for the arms.
9.12.10
Barbell Rows
275 x 8, 300 x 8
Weighted Chins
45 x 10, 70 x 8, 45 x 12
Hammer Strength Low Row
2 plates x 10, 6 plates x 8
Drop Set: 8 plates x 8, 6 plates x 8, 4 plates x 10, 2 plates x 12
Bench Press
275 x 8, 315 x 3, 275 x 8
Cable Flies/Pushups
40 x 10/40
45 x 10/40
55 x 8/30
Dumbbell Alternating Curls
60 x 8, 65 x 8
Preacher Curls
75 x 10, 105 x 8, 115 x 8
Pretty solid day. Bw at 223.5.
9.12.10
815 AM 5 eggs, 1 cup quck oats, 1 ww English Muffin + 1 tbsp almond butter, 3 g DAA
1030 AM 2 cups quick oats, 2 scoops dymatize whey
Workout Nutrition: 3 scoops MGs, 1 scoop BCAA plus, 4 g beta alanine, 1.5 scoops hemorush, 600 mg DMAE
400 PM 3 cups bran cereal, 1 cup fat free Fage greek yogurt, 1 tbsp almond butter, 1 scoop dymatize whey, 600 mg ALA
545 PM 1500 mg cissus, 12 g fish oil, 5.5 ounces chicken breast + marinade, 3 ounces ww pasta, 1 multi grain wrap, 2 tbsp black bean dip
715 PM 1500 mg cissus, 2 tbsp almond butter, 1 ww English muffin, 2 ounces ww pasta, 1 multi grain wrap, 6.5 ounces chicken breast + marinade, 2 tbsp black bean dip
915 PM 1 cup Fage fat free greek yogurt, 1 scoop protein powder, 2 tbsp almond butter, 6 grams fish oil
Totals: 543 grams carbs, 280 grams protein, 81 grams fat = 4,021 calories
Bw: 224
9.13.10
DELOAD WEEK
Deadlift
135 x 5, 225 x 5, 315 x 3
Nautilus Leg Press
4 plates x 10, 10, 10
Dumbbell RDL
40 x 8, 8, 8
Standing Calf Raise
140 x 10
I decided that a nice deload week was necessary, as I can actually feel my body and mind tiring out after nearly a month and a half of lifting very heavy. I will deload until Sunday and really just give my body a rest and eat a ton of food. I will come back next week ready to kill it.
9.19.10
First day back from deload!
Incline Bench Braced Dumbbell Rows
105s x 6, 6, 6
T-Bar Rows
6 plates x 10, 10
Single Arm Cable Rows
100 x 10 LR
115 x 10 LR
130 x 10 LR
Weighted Hangs
70 lb x 60 seconds
Seated Dumbbell Military Press
100s x 5, 5, 5
Cable Laterals
40 x 10 LR
Bench Press (5 seconds negative, slight pause, explode, no lockout)
225 x 5, 5, 5 (WOW)
Incline Dumbbell Flies
50 x 10, 10
King Fitness Preacher Curls
100 x 8
110 x 8, 8
Rope Cable Curls
80 x 12
100 x 12
120 x 12
Smith JM Press
185 x 8, 205 x 6, 225 x 8
Seated Single Arm Dumbbell Extension
30 x 12 LR, 40 x 9, 9 LR
Solid day, especially as it being the first back from a short break. Weights felt pretty good, bw is getting up there, and I am probably going to to a short mini-cut in a few weeks or so.
Good stuff man, keep it up.
9.22.10
Pullups
3 x 10-12
Wide Grip Lat Pulldown
220 x 12
250 x 10, 10
T-Bar Rows (relatively strict form)
Worked up to drop set
6 plates x 8, 5 plates x 8, 4 plates x 8, 3 plates x 8, 2 plates x 8, 1 plate x 8
Hammer Strength High Row
2 plates + 25 each side x 15
3 plates each side x 15, 15
Bench Press
275 x 8, 8, 8 (not to failure, had 10-15 in tank on all sets)
Hammer Strength Incline
2 plates each side x 12
3 plates each side x 5
2 plates each side x 12
King Fitness Pec Dec Flies
165 x 15
210 x 15
Really strong back/chest day. Felt all back exercies working what they were supposed to. Heaviest I have gone on pulldowns in a while and it felt easy, will look to hit 270-300 for 10 in a while. Bench press felt great, contrary to how it has been feeling, I guess I just had to get into a groove. Could hit 275 x 15 most likely. My goal is to gradually work up to 3 x 8 with 295-305.
Bw was at 227.8 post workout today : ).
[quote]BlackLabel wrote:
Good stuff man, keep it up.[/quote]
Thanks bro!
9.23.10
Leg Press Calf Raise
6 plates x 12, 8 plates x 12, 10 plates xÂ
Standing Calf Raise
220 x 12, 12
Front Squats
135 x 6, 225 x 8, 275 x 5, 315 x 6
Leg Extensions/Leg Press
200 x 20/12 plates x 15
200 x 20/14 plates x 20
200 x 15/14 plates x 20
Dumbbbell RDL/Good Morning (really feel weight)
45 x 20/135 x 10
50 x 12/135 x 10
Single Leg Lying Leg Curl
70 x 10 LR
80 x 10 LR
Today was a solid leg day. First time doing front squats in a while, didn’t push it, but 315 x 6 was easy, I think 10-12 is realistic within a month or so. I got an awesome pump with the leg extension ore exhaust supersetted with leg presses, will definitely do those again.Â
Bw is closing in on 230, almost time for a mini cut. Will post pics this weekend.
9.24.10
Standing Military Press
135 x 10, 185 x 7, 7 (not to failure)
Dead-Stop Lateral Raises
20 x 12, 25 x 10
Pec Dec Rear Delt Flies
60 x 15, 70 x 15 (1 second pause at contraction)
Barbell Front Row
135 x 10
185 x 6 to 135 x 10
Lying E-Z Cable Curls (1 second squeeze as hard as possible at contraction)
100 x 12
130 x 12, 12
Standing Hammer Curls
40 x 12
50 x 12, 12
Preacher Curls (Squeeze at contraction)
65 x 15, 75 x 12, 12, 12
Smith Incline CGBP/V-Grip Pushdowns
225 x 10/150 x 20
275 x 10/205 x 10 (stack)
225 x 10/150 x 20
225 x 12/150 x 20
Cable Single Arm Pushdowns
25 x 15 LR
30 x 15, 15 LR
Was pretty amped going into todays workout and it was awesome. Military presses felt pretty strong for not doing them in a while. Great arm pump also. Was handling the same weights on smith incline CGBP that I was on regular smith incline bench press, so strength is going way up.
9.25.10
Cardio
30 minute brisk walk
10 HIIT Bike Sprints
Went for a nice walk outside, about a mile and a half or so and that felt good as a warmup, then I hit the bike and did 10 hard sprints and was wheezing by the end of it haha. Good cardio day, time for poptarts.
9.27.10
Weighted Chins
Bw x 5, 45 x 5, 70 x 5, 90 x 5, 4
Hammer Strength 1 Arm High Row
2 plates each x 8 LR, 3 pts each x 8 LR, 4 PTA each x 8 LR
4 pts + 25 x 8 LR
Dumbbbell Presses
55 x 5, 75 x 5, 100 x 5, 105 x 5 PR
Bench Press
135 x 5, 185 x 4, 225 x 4, 275 x 4, 320 x 3, 4
Dumbbell Flies
35 x 6, 60 x 6, 85 x 6
Barbell Curls (good to cheat form, pause at contraction)
95 x 5, 135 x 5, 185 x 3, 3
Hammer Preacher Curls
45 x 5 LR, 50 x 5 LR, 55 x 5 LR
Dead Stop EZ Bar Skulls close grip
75 x 6, 125 x 6, 145 x 6, 155 x 6
Dips
Bw x 40
Today was an awesome power workout. Chins felt awesome, 90 x 5 is a PR, and I feel that 90 x 10 or 100 x 5 is in the future. Hit a great PR in dumbbell overhead presses with 105 x 5, these are getting much stronger. 320 x 3 and 4 felt good with bench press, but I know I have much more in me. Cheat curls were new and skulls were strong.
9.27.10
Legs Power
Deadlifts
72 percent 3RM: 405 x 3x3
Front Squats
135 x 5, 225 x 5, 275 x 2x2
315 x 2, 335 x 2, 365 x 2 (PR)
405 x 1 (Huge PR)
Deadlifts felt ok today, but front squats were amazing. It was my first time ever going over 355 which I did for 5 over 2 months ago after about a month and a half and peaking, today I just felt like going heavy on them and I killed it. 405 x 1 is a huge milestone for me, I am extremely pumped about this PR, as it brings me to a new level.
9.29.10
Lat Pulldown
160 x 15
220 x 10
260 x 10, 10
Single Arm Hammer Strength Low Row
1 plate x 15 LR
3 plates x 12 LR
4 plates x 12, 12 LR
Medium Grip Cable Rows
155 x 12
200 x 12
245 x 12
260 x 12
Low Incline Dumbbell Bench Press
60 x 15, 100 x 12, 125 x 12, 8
Bench Press (5 second lowering, no lockout)
205 x 10, 225 x 5, 185 x 10, 9
Pec Dec Flies
150 x 25, 25
105 x 50
Today was an awesome back/chest day, intensity was high. Hit PRs in all exercises, cable rows felt strong, incline presses were good too. Really like doing bench press with an extremely slow tempo, it turns it into more of a chest exercise as opposed to a full upper body one, which is good for me on my higher rep hypertrophy days.
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9.30.10
Leg Press Calf RaiseÂ
4 plates x 15
5 plates x 20, 20, 20
Single Leg Standing Calf RaiseÂ
70 x 10, 10 LR
25 x 25 LR
Lying Hamstring Curl (pause at peak)
60 x 15, 70 x 15, 80 x 15, 20
RDL On 2 Plates (5")
135 x 12, 225 x 10, 275 x 10, 315 x 10, 10Â
Leg Extension/Leg Press
200 x 20/7 plates each side x 20
200 x 20/7 plates each side x 20
200 x 20/7 plates each side x 20
200 x 20/7 plates each side x 20
200 x 20/7 plates each side x 20
100 total reps of each
Today was an insane leg day. Calves felt good, and I decided to start with hammies as I feel they don’t get enough attention, and that was a great idea. The lying leg curls really gave my hams a good pump and the elevated RDLs were killer. The leg extension/leg press “race to 100” set was absurd, thats all I can say about that haha.
10.1.10
Standing Military Press
95 x 10, 135 x 10, 185 x 10, 7Â
Seated Laterals
20 x 10, 30 x 15, 40 x 15, 15
Barbell Shrugs
225 x 15, 20, 20, 20
Rear Delt Machine
95 x 15, 110 x 15, 120 x 15
Preacher Curls
75 x 15, 15, 15
Lying EZ Cable Curls (pause at top)
105 x 20, 17
75 x 20, 30
Rope Curls
50 x 20, 60 x 20
Rope Pushdown
60 x 25, 70 x 25, 25
Smith Machine Overhead Press
135 x 12, 185 x 8 (stopped due to pain in pec)
Close Grip Pushdown
115 x 20, 30, 30
Great shoulder and arm day. Standing Military press was a PR with 185 x 10, that felt good, but I am much stronger than that. All exercises after were done with a 20-45 second rest and in the 15-30 rep range and that gave me an insane pump.Â
On an extremely positive note, bodyweight today was 230.0, an alltime high!!