[quote]Blaze_108 wrote:
Happy Birthday Evan!
Solid workout too.[/quote]
Thanks bud!
Here are my macro’s for the day:
Protein: 303.8 grams, Fat: 95.1 grams, Carbohydrates: 279, Calories: 3,187
I have increased all macros a bit and I will probably maintain this level for the time being.
3.17.11
Bench Press
Worked up to 275 x 8
Incline Bench Press (3/4 lockout, nonstop reps, short rest)
225 x 8, 8, 8, 8
Machine Press + Stretch (no lockout)
112.5 x 10, 135 x 10, 150 x 10, 160 x 10 + 10 stretches on each set
Dropset: 160 x 8, 135 x 6, 112.5 x 6 + 20 partial neutral presses + 10 stretches
Cable Flies
3 x 15 (10 seconds rest)
Dumbbell Lateral Swings
70 x 35, 35, 35, 35
Pec Dec Flies
35 x 25, 65 x 25, 80 x 25
Delt Destroyer
60 x 60 to 30 x 30 to 15 x 10
6-Ways
10 x 10, 10
Ab Work
Standing Rope Crunch: 40 x 8x8, 15 seconds rest in between sets
Swiss Ball Crunch with Dumbbell on Chest: 30 x 8x8, 15 seconds rest between sets
Lat Pulldown Crunch: 100-135 x 8x8, 15 seconds rest between sets
Overall, very solid chest/shoulder and ab day. The 225 x 4x8 on the incline felt strong, as I am just getting back into doing heavier incline presses and these were tough following flat bench and with the 3/4 lockout + continuous reps. Machine presses were strong and dumbbell swings were awesome.
I will be doing an “ab blitz” for the next three weeks and see what the results are like.
Happy belated birthday my friend!
JM
3.18.11
Meadows Rows
1 plate x 8, 2 plates x 8, 3 plates x 8, 8, 2 plates x 12
Single Arm Dumbbell Rows/Knees to Elbows
100 x 8 LR/1 x failure
140 x 8 LR/1 x failure
150 x 8, 8 LR/2 x failure
Chinups (chest to bar, pause at top, dead hang/continuous)
4 x 8/Swiss ball sit-ups 2 x failure
Single Arm Cable Rows (emphasize stretch)
90 x 10, 10, 10
Partial Pulldowns
210 x 8, 8, 8
Dumbbell Shrugs (3 sec hold at top)/10 second leg lowers
95 x 12/5
95 x 12/5
95 x 12/5
Very solid overall back day. Haven’t done dead stop dumbbells in a while, but I really tried to emphasize form here, keeping the elbow outside of my body and feeling it. Very happy with today’s session.
[quote]John Meadows, CSCS wrote:
Happy belated birthday my friend!
JM[/quote]
Thanks JM!
3.19.11
Bike HIIT
5 minutes warmup
10 sprint intervals
Ab Work
Kneeling Cable Crunch/Knee Raise
2 x 10/2 x failure
Rope Crunch/Knee Raise + Vacuum
2 x 10/2 x failure
Just cardio and Ab work today. Rest tomorrow and then arms Monday.
3.21.11
Cross Body Hammers (Meadows style)
35 x 8 LR, 40 x 8 LR, 45 x 8, 8 LR
V Grip Pushdowns
2 x 15 (20 seconds rest)
2 x 15 (20 seconds rest)
Alternating Dumbbell Curls (not strict, not sloppy form)
65 x 8 LR
70 x 6 LR
65 x 6 LR
Close Grip Bench Press
worked up to 295 x 4 + 1 (personal best is 315 x 3)
2 Seconds Pause on chest + 3/4 Lockout/Continuous reps
205 x 8, 8
EZ Bar 1 1/2 Rep Curls
40 + Bar x 6, 60 + Bar x 6, 40 + Bar x 6
Strip Set: 40 + Bar x 6 to 30 + Bar x 6 to 10 + Bar x 8 (3 seconds negatives on all reps)
Dip Machine (3 seconds negatives)
2 pps x 8, 8 (20 seconds rest)
3 pps x 8
Ascending Set (increase weight each superset, no rest between each)
Single Arm Dumbbell Hammers/Single Arm Reverse Pushdown
30 x 12/15 x 12 LR
35 x 12/20 x 12 LR
40 x 12/25 x 12 LR
45 x 12/27.5 x 12 LR
Today was an awesome arm day. I haven’t been dieting now for 2 weeks and I today is the first workout that I really felt amazing. Arms were pumped and weights felt light. 295 x 4 almost 5 reps is close to a PR at 225, despite my weight still being 215. Will post some videos of the close grips.
You’re a beast man, love this log. I had no idea you were only 21, that makes this all the more impressive.
[quote]USMCpoolee wrote:
You’re a beast man, love this log. I had no idea you were only 21, that makes this all the more impressive.[/quote]
Thanks bro!
you still workout? lmao
[quote]bugeishaAD wrote:
you still workout? lmao
[/quote]
I just started like last week, u jelly?
[quote]hlss09 wrote:
Happy Birthday. The big 21! DO you have a video of that 605 DL? That’s damn impressive old man[/quote]
I’m going to deadlift heavy this Friday. I should hit something comparable or better and will post the video.
Here are today’s macros
Protein: 277.8 grams, Carbohydrates: 310 grams, Fat: 100.8 grams, Calories: 3,288
I am going to keep calories here for a while and see how my body composition does. Although I am not dieting, I am not going back into a full gaining mode, where, as many of you who follow my log have read, included 550-600 grams of carbs/day, and nearly 4,500 calories. I want to see how much I can milk out of less calories before I increase it again.
Bodyweight is at 215 right now.
The body is weird as a mofo! After V Dieting (face palm) I was gaining fat off of ~2,000 kcals a day…But after a few months of getting back on track, I STOPPED gaining weight at ~3,500 kcals a day, and there was a 15-20 pound difference. I love to eat, but if you’re making strength gains at that caloric level, no need to add more!
3.22.11
Standing Calf Raise
8 x 8 (20 seconds rest between sets)
220 x 4, 210 x 2, 200 x 2
Back Squats (for weight, below parallel)
135-405 x 5, 455 x 5, 475 x 5 (Bw PR)
Seated Leg Curl (lower weight slowly, allow stretch at bottom)
10 x 15, 15 (20 seconds rest)
7 x 15 to 6 x 15 to 10 x 40 half reps
Hack Squat (continuous reps, 3/4 lockout)
3 pps x 8x8 (15-20 seconds rest between EACH set)
Immedietly drop to 1 pps x failure with various foot placements
Dumbbell RDL (flex hard at top)
50 x 8, 8
95 x 8
100 x 8, 8
Leg Press (foot high, 3 seconds lower, 1 second pause, 3/4 lockout)
4 pps x 10
5 pps x 10 to 4 x 10 to 3 x 10
Awesome overall leg session. 475 x 5 on the squat is 25 lb below my previous PR which is 500 x 5, but I also weighed 230 at that time and had been squatting heavy every week, working up to that. I know I have a lot more strength in me just waiting to get out and I know that because the last rep of the 475 x 5 set was the strongest. The first three were okay, the fourth felt like a ton and the fifth was strong.
The hacks were insane. I felt like doing something crazy without going too heavy so I felt that 8x8 with 15-20 seconds of rest between each set would suffice.
3.24.11
Hammer Strength Calf Push (nonstop reps, full stretch)
2 pps x 25, 25
3 pps x 5x10 (20 seconds rest between sets)
Incline Bench Press (3/4 lockout, nonstop)
135 x 8, 185 x 5, 225 x 5, 255 x 5, 275 x 5
225 x 3x5
Hammer Strength Decline Press (deadstop reps, emphasize stretch, 3/4 lockout)
2 pps x 10
3 pps x 10, 10
Dropset
2 pps + 50 x 10 to 2 pps x 8 to 1 pps + 25 x 8 to 25 each side, ultra wide grip x failure
Kneeling Cable Flies (30 seconds rest)
30 x 20, 40 x 20, 20, 20
Standing Barbell Bottom-Half Press (from chest level to just above head, nonstop fashion)
95 x 10, 10
115 x 10, 10
Cable Lateral Raise using 1 1/2 rep technique
5 x 8, 8 LR (25 seconds rest)
Bentover Lateral Swings
20 x 25, 25 x 25, 25
Hammer Curls (10 seconds rest between sets)
30 x 10, 25 x 8, 8, 8
Overall, amazing chest/shoulders/biceps day. Incline bench felt very strong, almost at the level I was at around 225-228 lb. Vascularity was insane today, just an overall fantastic session. Ready to annihilate back tomorrow : ).
Gym pics of your vascularity plz.
Thank god you aren’t tan.
And I’d like to say that when I need ideas for workouts, I look at your log. Especially leg days. Luv
