Yesterday was a day off although I had posing practice with my coach between 7-8pm.
I must say that posing for an hour is a workout all into itself. I am very happy I have started prepping this early. I think it’s going to make a world of difference come October 25th.
Right now I am working on selecting a song for the routine portion.
I’ve got it narrowed down to 2 or 3 songs. My coach is going to give them a listen and give me some feedback.
As far as my training goes, I’m going to be using a slightly modified version of Thib’s OVT, specifically modifying the leg workout to incorporate Back Squats/Leg Presses every other week instead of the ham/hip dominant exercises like 1 Leg Back Extension/Leg Curl. My hamstrings seem to grow on their own.
I have to get some more rest. My personal life seems to have kept me awake for the past few nights. I am hoping that gets rectified this weekend.
[quote]ddot76 wrote:
I have to get some more rest. My personal life seems to have kept me awake for the past few nights. I am hoping that gets rectified this weekend.[/quote]
Girls are the devil. Seriously. We are.
I’ll give some advice I’ve seen around the boards in case some of those guys don’t travel over to the logs:
“Try hitting her”
“Stick it in her pooper”
Both those pieces of advice seem to be handed out fairly regularly when guys complain about women. Give it a go and let me know how it works for ya
Weighing in at 180lbs right now. I am pretty pleased with that given the difference in leanness between when I started this log and now. Pictures would have shown a better story, but you’ll just have to take my word for it.
Friday I trained arms. Again, we’re following Thib’s OVT here.
I am doing the first group of exercises for 3 weeks, then the 2nd group for 3 weeks, and then modifying where needed for the last 2 weeks.
The arm workout went pretty well. I cut the rest periods short due to time constraints but managed to get a good pump.
Saturday I trained shoulders. Again, a pretty decent workout. Most of the regulars were in around the time I went (3pm-ish). The chatter was around that night’s UFC card. I don’t recall anyone predicting an Evans KO of Chuck.
Sunday, I went for a brisk 50 minute walk with the girlfriend.
Received a new diet from my coach this morning and will likely be moving to that this week. Very low carb and high fat to stay somewhat anabolic.
Somehow I have been maintaining my current weight while getting leaner. This is good news.
When I last met my coach, she was looking at me being at 4.5% bodyfat at 174.5lbs given the measurements and weight she took the first night (September 2nd). I would say, as would she, that I am visibly leaner now and I am probably around the same weight.
It’s hard to tell as she took weight and measurements at 6:30pm and I generally take them first thing in the am (7am-ish). I was 180lbs on the morning of September 2nd if I recall correctly.
I imagine the switch to a targetted ketosis diet as she is suggesting will strip off the remaining fat fairly quick.
Anyway, here’s last night’s Chest/Back session:
A1.Incline BB Press
5 x 185lbs
5 x 185lbs
5 x 175lbs
5 x 175lbs
5 x 175lbs
A2.Incline DB Flyes
5 x 40lbs
5 x 40lbs
5 x 40lbs
5 x 30lbs
5 x 30lbs
B1.Flat DB Bench Press
5 x 85lbs
5 x 85lbs
5 x 85lbs
5 x 80lbs
5 x 80lbs
B2.Flat DB Flyes
5 x 30lbs
5 x 30lbs
5 x 30lbs
5 x 30lbs
5 x 30lbs
**The 35’s were missing/in use all night. I had a choice of 40’s or 30’s. Since the protocol says accomplish all 5 reps, I used 30’s and really focused on squeezing w\the chest. Given the soreness this morning, I’d say I did a good job.
C1.WG Lat Pulldown
5 x 5 x 170lbs
C2.1 arm DB Row
5 x 5 x 65lbs
D1.BB Row (UG)
5 x 185lbs
5 x 185lbs
5 x 195lbs
5 x 195lbs
5 x 195lbs
D2. HS Seated Row
5 x 90lbs/side
4 x 5 x 115lbs/side
When I originally saw the OVT Leg workout, I was like meh, not something that interests me. But then I thought, whats that I always read on T-Nation, Do what you like the least, so I did.
So I started off with Front Squats and Lunges, except, I am just not a lunge fan for me. Especially if I’m having to control the negative for a 6 count. So I subbed BSS for Lunges. :-S
A1.Front Squats
5 x 185lbs
5 x 195lbs
5 x 195lbs
5 x 195lbs
5 x 195lbs
A2. DB BSS
5 x 5 x 50lbs
A$$-Kicker! My last set of squats I was just able to squeak out 195. Although next week I think I am going to start at 205 and move accordingly. And trying to lower yourself in 6 seconds on BSS while holding a pair of 50’s is not all that much fun, unless you consider pain fun.
Probably the easiest of the 3 supersets. Although I had to find a ‘comfort’ position while doing the 1-legged hypers or I would get some serious pain/cramping in the hip as opposed to the hammy, where I should’ve been feeling it.
KILLER!! Although a short guy like me doesn’t have much ROM on Sumo’s. I really had to focus on feeling it in the glutes/hams. The RDL’s were brutal post Sumo’s.
I stumbled through some seated calf work after that and made my way home. Seriously slammed it out last night.
Oh, and I weighed in at a whopping 178lbs this morning. We’ll see what Coach has to say this afternoon.
I had posing practice at 3:30pm and did some light cardio (walk) for 50 minutes around 7pm.
I must say the difference in my posing from the beginning of the session to the end is incredible. That’s quite the pump you get from just standing there and hitting the compulsory’s. I need to work on both lat spreads. Really popping those lats to finish the pose. As well as Side Chest, really want to work on hitting the pose. I’m going to incorporate some posing practice into my own time. I believe it’s really going to pay off.
I also need to practice the pose in this image. I really want to show this off come the routine portion.
That’s all for now. Today is Bi/Tri day aka Hammer Time.
Yesterday was Bi/Tri’s and it was a pretty good workout. Afterwards I took my girlfriend through 30 minutes of resistance training and then we did 40 minutes of interval training.
I was literally wiped out when I got home. But I cooked some salmon, washed some dishes, did some laundry, etc. I was out before my head hit the pillow.
Session went like this:
A1. Barbell Curl
5 x 5 x 90lbs
A2. DB Curl
5 x 35lbs
5 x 40lbs
5 x 40lbs
5 x 40lbs
5 x 35lbs
B1. Hammer Strength Preacher Curl
5 x 80lbs
5 x 85lbs
5 x 90lbs
5 x 90lbs
5 x 80lbs
B2. Standing DB Hammer Curls
5 x 35lbs
5 x 35lbs
5 x 35lbs
3 x 35lbs + 6 x 30lbs
5 x 30lbs
C1. Weighted Dips
5 x 45lbs
5 x 55lbs
4 x 70lbs
5 x 65lbs
5 x 65lbs
C2. Decline BB Tricep Extensions
5 x 5 x 80lbs
D1. Lying EZ Bar Tricep Extensions
4 x 5 x 100lbs
5 x 90lbs
D2. Single Pulley V Bar Cable Pressdowns
5 x 60lbs
4 x 80lbs
5 x 70lbs
5 x 70lbs
5 x 60lbs
Had quite the pump after this workout.
The plan was to get up this morning and do some faster cardio but when the alarm went off at 6:15am, I still felt pretty exhausted (and still kind of do) so I decided it’d be more beneficial to get the rest. I’ll do some IT post-shoulders tonight.
Oh yeah, still 178lbs. I need to get leaner pretty quick. I am starting to get nervous about that. I want to be completely dry for the show. I am having another assessment done tomorrow morning before posing practice to see what kind of gains/changes I’ve made in the past 2 weeks.
176lbs this morning… but looking much, much leaner. I’ll post a pic later.
Friday was shoulders and that went pretty well. Strength was there for the most part. Find I’m struggling with the last rep of the 4th and 5th sets of the 1st exercise in the groupings. I’m attributing that to fatigue from lack of carbs.
Saturday was an off day but I had an hour of posing practice in the AM along with performing 50 minutes of cardio in the afternoon.
Sunday I trained chest/back. Really noticed a strength drop off on chest. I’m attributing this to two factors; one, low/no carbs and two, I performed this workout in the AM after only 1 meal whereas I’m normally training in the PM after 4 or 5 meals.
This morning was 40 minutes of fasted cardio (20g of BCAA’s consumed) before work. I’ve got legs tonight. :-S
Ok, so we all know there are various gym creatures out there. Cardio bunnies, gym rats, the grunters and moaners, the sweaty bastards who leave their slime everywhere, etc. I’ve been going to the gym for over 13 years now and I think I’ve seen my fair share of these creatures.
Sunday, however, I saw a new creature.
The gym is semi-busy, it’s Sunday morning around 11am and in walks this guy standing maybe 6’3 or 6’4, good size, etc, but he’s like hammering out on the air guitar like it’s Saturday Night Guitar Hero III!! Oh, and he is either really poor or has no gym clothes cause it looks like he borrowed his 7yr old brothers clothing.
But I am leaning towards the poor excuse because he also thought it appropriate NOT to wear underwear.
How do I know this you ask?
Well, imagine you’re working your back, doing some lat pull downs and the chin bar is right next/in front of you. Now imagine said creature decides to start doing swinging chins. Let’s just say all parts of him were clearly swinging to and fro. Enough so that the girl doing cable crunches next to me started to laugh and spit out her water.
Thankfully I only had one set left and was able to move to another area to avoid this creature. He kept on rockin’ though. Jumping around playing air guitar for the next 30 minutes or so!
A1. Front Squats
5 x 185lbs
4 x 5 x 195lbs
**Last rep of last set was a rep short of failure.
A2. DB BSS
5 x 5 x 35lbs
**I can move up on this weight, but pulled back from my previous weight to focus on tempo.
B1. Back Squats
5 x 225lbs
5 x 225lbs
5 x 245lbs
5 x 245lbs
5 x 245lbs
B2. Hack Squats
5 x 90lbs/side
4 x 5 x 100lbs/side
C1. DB RDL
5 x 5 x 110lbs
C2. Seated Leg Curl (Hammer Strength)
5 x 5 x 90lbs
Pretty killer workout. I subbed the Backs and Hacks for Hypers and Curls per my coach’s suggestion. Every other week I will perform this switch.
I can feel some slight DOMS this morning. Hopefully it won’t be too bad as I’ve increased my glutamine consumption to around 40g/day.
Still in the same weight range. 175 pre-AM cardio, 177 post-AM cardio. Drank nearly 2L of water during he cardio.
Last night I trained Bi’s/Tri’s with a friend of mine who wanted to tag along. Instead of doing the OVT routine, I went through my old Arms routine.
A. Close Grip Bench
5 x 185lbs
5 x 185lbs
5 x 185lbs
5 x 185lbs
5 x 175lbs
90sec rest in between sets
B1.BB Curl
10 x 70lbs
10 x 70lbs
10 x 70lbs
10 x 70lbs
B2.EZ Bar Skulls
10 x 80lbs to chin
10 x 80lbs to forehead
10 x 80lbs behind head
5 x 80lbs to chin + 5 x 80lbs to behind head
C1.Machine Preacher
12x80lbs
12x85lbs
13x80lbs
C2.Decline DB Extensions
12x35lbs
12x35lbs
11x35lbs
C3.Standing DB Hammer Curls
12x35lbs
7x35lbs+5x25lbs
12x25lbs
[quote]ddot76 wrote:
Still in the same weight range. 175 pre-AM cardio, 177 post-AM cardio. Drank nearly 2L of water during he cardio.
Last night I trained Bi’s/Tri’s with a friend of mine who wanted to tag along…
Performed 40 minutes of cardio this morning (15 min bike, 25 min stairmill (intervals))[/quote]
First off, he’s not your friend. He told me he doesn’t even really like you. He just wanted to train with you so he had more ammo to laugh at you behind your back.
Secondly, you’re skinny. I know you hate that word which is why I used it. I’m pretty sure we were at the gym at the same time yesterday, but you were probably just turned sideways so I couldn’t see you
I am such a bitch hahaha.
Finally, during your morning cardio sessions have you been seeing crazy head-banging chick? You know who I’m talking about right…the older, super skinny lady always on the eliptical that looks like she’s having seizures every few minutes cuz she starts headbanging to her music?
Yes. Skinny is a bad word. It’s up there with Flat, Small and Soft. All four of which I am feeling now. But then again, I could be a weak, fat cow.
And who could ever befriend me? They’d have to put up with you.
Finally, no, crazy head banger has not been there. Rumour has it she knocked herself cold on one of the eliptical machines handles and can’t find her way back to the gym. Again, that’s just the rumour…
Last night was shoulders. Feeling the strength come down now. Low carbs for 9 days tends to do that. Today is Day 10 and tomorrow is carb feed.
A1. Military Press
5 x 145lbs
5 x 145lbs
5 x 145lbs
5 x 135lbs
5 x 135lbs
A2. Incline DB Lateral Raises
5 x 25lbs
5 x 25lbs
5 x 25lbs
**Standing
5 x 25lbs
5 x 25lbs
As you can see, I couldn’t get the last two sets of Inc. Laterals done. They were bugging my right shoulder so I simply switched to standing.
B1. Seated One Arm DB Press
5 x 50lbs
5 x 55lbs
5 x 55lbs
5 x 55lbs
4 x 55lbs
B2. Cable Front Raise
5 x 45lbs
5 x 50lbs
5 x 50lbs
5 x 50lbs
5 x 50lbs
I had the Cable station hijacked twice. Given I have not been eating any carbs and am predisposed to crankiness (thus why Court and I get along so well), I could’ve killed someone.
C1. Seated Rope to Neck
5 x 5 x 70lbs
C2. Bent Over DB Laterals
16 x 10lbs
15 x 10lbs
15 x 10lbs
16 x 10lbs
14 x 10lbs
Just blew through the C set and did high reps for Bent Over Laterals as all the incline benches (for prone DB Laterals) were in use.
Also performed some lean-away DB Laterals and Machine presses.
My weight this morning was 175.6lbs.
I had posing practice this morning. Thats what I weighed post-morning shake.
My skinfold measurements have all gone down. Some readings drastically. My waist has also dropped an inch in 6 days.
Here’s a comparison of Ab and Thigh Pose from last Saturday to this morning. Funny how legs kind of look leaner in the older shot but in reality they are much leaner now.
[quote]ddot76 wrote:
Apparently the first pic didn’t work.[/quote]
I want to force feed you a cheeseburger. It will only get worse in the next 5 weeks. Can I give you one after your show? Or maybe some chicken wings? Or deep fried something?
[quote]Court wrote:
ddot76 wrote:
Apparently the first pic didn’t work.
I want to force feed you a cheeseburger. It will only get worse in the next 5 weeks. Can I give you one after your show? Or maybe some chicken wings? Or deep fried something?[/quote]
Geesh Court, you are mean.
Todd, sorry to drop into your log so late in the game, I just had to see who this kid that can count past 5 is.
