@Bauber thanks man. You are one of the reasons I joined this site so I am glad you are following.
As promised, my workout from yesterday.
Weighed in @186
Calories: 2625
Protein: 189
Carbs: 329
Fat: 55
BB Squat:
45 x 10*
135 x 10*
275 x 5
315 x 5
355 x 6 —> most definitely a rep PR
Deadlift:
135 x 5*
225 x 1*
325 x 5
375 x 5
425 x 5 ----> thought I was going to pass out. Never really done deadlift sets for more than 3 reps, especially not after squatting like I did.
Leg Press:
5 sets of 10
Glute Bridge (first time doing these):
6 sets of 6
Hamstring Curl:
4 sets of 12
Standing Calf Raises:
5 x 12
Focused a lot on holding the peak contraction and slow lowering of the weights during my accessory lifts.
P.S. let me know if there is anything specific y’all want to hear about or wish I would shut up about. Also just let me know if you want me to post specific poses.
Cardio and abs day…aka the worst day of the week.
Weighed in at 185.8 lbs.
Calories: 2415
Protein:225
Carbs:238
Fat:62
Hanging Leg Raises:
3 x 12
Kneeling Cable Crunches:
3 x 12
Roman Twists:
2 x 20 per side
Planks:
3 x 30 seconds
HIIT:
10 rounds 15 sec on 45 off on the Bike
5 minute cool down
Good stuff Grizz, congrats on the squat rep PR. Keep hitting PR’s as long as you can during prep and that’ll be a good indicator you’re holding onto lbm. Curious, how old are you?
[quote]pwolves17 wrote:
Good stuff Grizz, congrats on the squat rep PR. Keep hitting PR’s as long as you can during prep and that’ll be a good indicator you’re holding onto lbm. Curious, how old are you?[/quote]
I am 22. Currently about a month away from my 23rd birthday.
[quote]GrizzlyBerg wrote:
[quote]pwolves17 wrote:
Good stuff Grizz, congrats on the squat rep PR. Keep hitting PR’s as long as you can during prep and that’ll be a good indicator you’re holding onto lbm. Curious, how old are you?[/quote]
I am 22. Currently about a month away from my 23rd birthday.[/quote]
Solid advice pwolves.
Darn, I wish I knew what the heck I was doing when I was 22!
Nice squats and dealift.
[quote]timmcbride00 wrote:
[quote]GrizzlyBerg wrote:
[quote]pwolves17 wrote:
Good stuff Grizz, congrats on the squat rep PR. Keep hitting PR’s as long as you can during prep and that’ll be a good indicator you’re holding onto lbm. Curious, how old are you?[/quote]
I am 22. Currently about a month away from my 23rd birthday.[/quote]
Solid advice pwolves.
Darn, I wish I knew what the heck I was doing when I was 22!
Nice squats and dealift.[/quote]
Thanks Tim. I am lucky that I was blessed with a very athletic based family. Some of my best memories are of my dad teaching me to lift in our basement. Simple stuff out of Arnold’s Encyclopedia but effective none-the-less. My brother is smaller than me but is ripped to shreds. Even my mom dabbles in throwing the weight around. And of course my pole vaulting and football training helped me a lot as strength training goes.
Calories: 2625
Protein:198
Carbs: 336
Fat: 60
Training:
Speed Bench Press:
8 x 3 @145—> Dynamic Effort
DB Bench:
4 x 8
-superset with-
Seated Cable Cross:
4 x 10
DB Row:
4 x 10
-superset with-
Close Grip Pulldown:
4 x 8
Pullover:
4 x 12
-superset with-
Wide Grip Pulldown:
4 x 15
I have never really focused on holding the peak contraction or slow negatives in regards to back training. Definitely felt my lats much more than usual. Hopefully this will help me with my width problem.
[quote]GrizzlyBerg wrote:
Thanks Tim. I am lucky that I was blessed with a very athletic based family. Some of my best memories are of my dad teaching me to lift in our basement. Simple stuff out of Arnold’s Encyclopedia but effective none-the-less. My brother is smaller than me but is ripped to shreds. Even my mom dabbles in throwing the weight around. And of course my pole vaulting and football training helped me a lot as strength training goes. [/quote]
I am glad you say those memories are great. I have two boys who I help workout at times and I try to make it fun.
I hope one day they look back at those times in the gym fondly.
They will certainly be light years ahead of where I was when they hit high school and college age.
[quote]timmcbride00 wrote:
[quote]GrizzlyBerg wrote:
Thanks Tim. I am lucky that I was blessed with a very athletic based family. Some of my best memories are of my dad teaching me to lift in our basement. Simple stuff out of Arnold’s Encyclopedia but effective none-the-less. My brother is smaller than me but is ripped to shreds. Even my mom dabbles in throwing the weight around. And of course my pole vaulting and football training helped me a lot as strength training goes. [/quote]
I am glad you say those memories are great. I have two boys who I help workout at times and I try to make it fun.
I hope one day they look back at those times in the gym fondly.
They will certainly be light years ahead of where I was when they hit high school and college age.[/quote]
That’s awesome Tim, I’m sure they will. I don’t know if you plan on having any more kids, but if you were to have a daughter it wouldn’t hurt to be able to intimidate the boys 
[quote]pwolves17 wrote:
That’s awesome Tim, I’m sure they will. I don’t know if you plan on having any more kids, but if you were to have a daughter it wouldn’t hurt to be able to intimidate the boys :)[/quote]
Nope, all done here. : )
I have a daughter vicariously through my sister in law though. I will give her some training tips to scare off the gusy, she’s only 4 but she is adorable!
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
That’s awesome Tim, I’m sure they will. I don’t know if you plan on having any more kids, but if you were to have a daughter it wouldn’t hurt to be able to intimidate the boys :)[/quote]
Nope, all done here. : )
I have a daughter vicariously through my sister in law though. I will give her some training tips to scare off the gusy, she’s only 4 but she is adorable![/quote]
Friday
Speed squats:
10 x 2 @ 210
Leg Ext:
4 x 10
-superset with-
2 stop Lying Leg Curl:
4 x 8
Barbell Glute Bridge:
4 x 8
-superset with-
Seated Leg Curls:
4 x 10
Kneeling Iso-Leg curls:
4 x 12
-superset with-
Standing Calf Raises:
4 x 20
Saturday
Speed Deadlifts:
6 x 4 @250
Seated Dumbbell Press:
4 x 8
-superset with-
Seated Reverse Dumbbell Fly:
4 x 10
Skull Crushers:
4 x 10
-superset with-
2 Stop EZ Bar Curls:
4 x 10
Cable Curl:
4 x 12
-superset with-
Rope Extensions:
4 x 12
I am already feeling a lot better on this plan. I no longer feel bloated during the day. Really excited to see how this phase of the plan pans out in the next 3 weeks.
[quote]GrizzlyBerg wrote:
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
That’s awesome Tim, I’m sure they will. I don’t know if you plan on having any more kids, but if you were to have a daughter it wouldn’t hurt to be able to intimidate the boys :)[/quote]
Nope, all done here. : )
I have a daughter vicariously through my sister in law though. I will give her some training tips to scare off the gusy, she’s only 4 but she is adorable![/quote]
[/quote]
Nice picture!
Monday:
Bench:
45 x 15
135 x 12
195 x 3
225 x 3
250 x 5----> Had about 2 left in the tank but had no spotter and did not want to risk it. Definitely a rep PR.
OHP:
45 x 10
95 x 3
110 x 3
120 x 8—> may redo my training max for OHP. Top set feels too easy.
DB Incline Press:
6 x 10
Rows:
6 x 8
Lateral Raises:
5 x 12
French Press:
6 x 10
EZ Bar Curls:
6 x 10
[photo]39692[/photo
Tuesday:
Squat:
45 x 10
135 x 10
295 x 3
335 x 3
385 x 3----> struggle city
Deadlift:
135 x 10
355 x 3
405 x 3
455 x 4—> rep PR
Leg Press:
6 x 10
Barbell Glute Bridge:
7 x 8
Seated Leg Curl:
5 x 12
Standing Calf Raise:
6 x 15
Wednesday:
Abs and HIIT
Thursday:
Bench:
8 x 3 @ 155
DB Bench:
4 x 10
superset with
Fly
4 x 10
Underhand Pulldown:
4 x 8
superset with
Row:
4 x 10
Widegrip Pulldown:
4 x 15
superset with
Pullover:
4 x 15
It was my high carb day (450 g of carbs) which luckily fell on my anniversary with my girl. Made us some dinner.
This was my portion (1/2 box of pasta, tons of homemade sauce, chicken, peppers, and onions)
Everyday is high carb day for me. Sorry, shouldn’t taunt someone during contest prep. : )
Friday:
Speed Squat:
8 x 2 @230
Leg Ext:
4 x to
superset
2 Stop lying leg curl:
4 x 8
Barbell Glute Bridge:
4 x 8
superset
Leg Curl:
4 x 10
Kneeling Iso Leg Curl (these are my favorite):
4 x 12
superset
Standing Calf Raise:
4 x 20
Saturday:
Speed Deads:
6 x 4 @ 280
Shoulder Press:
4 x 8
superset
Rear Delt Flye:
4 x 10
2 Stop EZ Bar Curl:
4 x 10
superset
Skull Crushers:
4 x 10
Cable Curls:
5 x 12
superset
Rope Extensions:
5 x 12
Strength continue to increase. I have already lost about 6 lbs over the past two weeks. I feel most of it has come from completely restructuring my diet and adding in cardio. This week I will be dropping my carbs by another 10 gram (315 total) and adding a few more rounds to my HIIT Cardio.
Feeling good about the progress so far. Starting to see some definition in my legs and stomach.
