9/5/10
DE Squat + 2 Micro Mini bands
3x5 @ 135
2x5 @ 130 MINUS Bands
Leg Press
4x10 @ 4pps
2x5 @ 6pps
^Just dicking around here.
Leg Curls
3x10 @ 80lbs
Probably should have done some better hamstring work, RDL’s next time most likely.
Felt pretty good, have no idea what the band tension was, but i like sq
6/7/10
ME DB Bench
1x10 @ 35 lbs
1x10 @ 45 lbs
1x8 @ 55 lbs
1x6 @ 65 lbs
2x3 @ 75 lbs PR?
Skull crushers
3x10 @ ez bar + 30 lbs (triceps fried at this point, but needed to do volume)
Rear delt machine
3x10 @ 30 lbs (right delt bothering me for some reason)
Pec fly
3x10 @ 50 lbs (easy have room for improvement here)
6/8/10
ME Lower
RDL
1x10 @ 135
1x10 @ 185
1x10 @ 225 - Probably a PR by a shitload
3x3 @ 275 (87% of 1rm) - Need to vid this form. I feel like my upper back completely gave out, but am not sure.
unilateral leg press
1-6 pps x10
I got tired of throwing plates on and not getting anything out of it. I don’t think depth is right, and i don’t feel like figuring out.
Leg extensions
3x10 @ ‘15’ - This was easy, could probably do entire stack
Leg curl
3x10 @ ‘10’ - This was also easy, could have probably done a good bit more.
Sit ups
3x10 - This was also easy. And strength is really improving here, as i am able to keep my head inline with my body the entire way, go all the way down, barely touch the pad, then shoot up on every rep.
^None of that, curl your entire body shit and bounce off the pad at the bottom shit.
Explanation of workout: VERY long day for me, so i decided to do something other than squats, and took it a little easier. Still on a volume kick as well, seeing as how i never do any amount of volume. Cannot comment on whether or not it is helping my lifts but I do feel like i am hitting the muscles harder than my usual 5 sets of singles.
ATTN for those of who you who actually read this, what do you guys think about my programming?? *ATTN
Diet has been entirely too shitty recently, i’ve also been in diet limbo for the past couple of months, so it’s time to do some carb cycling!
Requirements:
-Multi every day
-Greens+ every day-ish
-nootropics every day (Thanks to BBB)
-Meet macros every day (duh!)
Goal:
-loose 20 lbs over 3 months. (12/13 being my birthday)
-5 legit reps of pull-ups
-5 legit dips (should be very easy)
Daily schedule:
Month of Sept
Monday : ME Upper; Medium
Tuesday : Off ; Low
Wednesday: DE Lower; High Carb
Thursday : Off ; Low
Friday : DE Upper; Medium
Saturday : Off ; Low?
Sunday : ME Lower; High carb
Macros:
Based on bw of 225
High day
Medium
Low day
Nutrution data:
(Quick approx.)
Protein-
1/2 lb chicken : 60g
1/2 lb fish : 50g
1/2 lb beef : 45g
2 scoops whey : 50g
Carbs-
Large banana : 30g
1 cup strawberries: 10g
1 cup brown rice : 100g
1 medium potato : 35g
1 cup sweet potato: 60g
1 tbsp bbq sauce : 15g
Fats-
1 tbsp Olive oil : 14g
1/2 cup almonds : 30g
1 tbsp butter : 11g
Typical day:
Meal 1
2 scoops whey : 50g protein
1 banana : 30g carbs
Meal 2
1/2 cup almonds : 30g fat
Meal 3
1/2 pound chicken : 60g protein
1 tbsp bbq sauce : 15g carbs
1 cup brown rice : 100g carbs
Pre-workout
2 scoops whey : 50g protein
fruit : 30g carbs
1/2 pound beef: 45g protein
Post-workout
1 cup brown rice : 100g carbs
2 tbsp butter : 20g fat
1/2 pound fish : 50g protein
Bed time
Almonds/Greek yogurt : 20g fat/protein
Protein : 275
Fats : 70
Carbs : 275
Just a template that i can work off of to figure out what i need.
Fish : 3.5lbs /Week
Chicken: 3.5lbs /Week
Beef : 3.5lbs /Week
Programming seems ok, could be better could be worse. What books have you read?
[quote]solidkhalid wrote:
Programming seems ok, could be better could be worse. What books have you read?[/quote]
I haven’t read anything in the ways of formal programming techniques. I mainly just look at articles here and on EFS and try and absorb the good stuff.
I do like the west side style template, and have read a couple articles on it. Though i am still learning.
Day 1: Food for the week.
All baggie’d up and portioned out.
ME Upper
Incline bench
1x10 @ 95
1x10 @ 115
1x8 @ 135
3x3 @ 155
1x8 @ 135
Bench dips
6x5 3bw, 1 + 25lbs, 1 + 45lbs, 1 + 45lbs
Tricep extention
2x10 @ 50lbs
Delt front raises
2x10 @ 25lbs
Rear delt work
2x10
ME Lower
Deadlift
1x10 @ 135
1x5 @ 225
1x5 @ 275
2x2 @ 315
1x1 @ 315
Shrugs
1x10 @ 135
5x5 @ 225 (<-- don’t really like shrugs)
Hyper
1x10 bw
3x10 + 45lbs
Leg extention
3x10 @ 15
Probably should have done some face pulls, but was not in the mood.
Close grip upright rows instead of shrugs for traps? If it bugs your wrist use DB’s or an ez-bar
[quote]solidkhalid wrote:
Close grip upright rows instead of shrugs for traps? If it bugs your wrist use DB’s or an ez-bar[/quote]
I tried them once, but it felt very strange. I may give it a go again.
ME Upper
1x10 @ bar
1x5 @ 95
1x10 @ 135
1x6 @ 165
3x3 @ 185 PR by probably 4+ reps
Bench dips
1x10 @ bw
2x5 @ bw + 25lbs
4x5 @ bw + 45lbs
^I like these, need to do more of them.
Lateral raises
5x10 @ 15lbs
Pec-dec
3x10 @ 7
Tough workout, but i felt like i did well.
Damn, nice food porn on the previous page.
I never like upright rows, they always gave me slight wrist discomfort
Haven’t been updating my log!!!
9/27/10
ME Bench
Highlights
Incline bench
1x1 @ 185
9/29/10
ME Squat
1x5 bar
1x5 95
2x5 135
3x3 185
Leg press
1x10 2 pps
2x10 3 pps (close stance)
Leg curl
3x10 ‘10’
Still haven’t been updating my log!!
Recap of the week
3x3 @ 185 Decline bench
5x3 @ 185 Box squat (Long legs suck, but i’m working on not getting so damn tired after next to no volume)
1x1 @ 265 High box paused
10/9/10
Recap
Bench 95 + Bands ?x5
5x5 Dips + micro mini bands
Attempted pull ups
Curls?
[quote]jahall wrote:
(Long legs suck, but i’m working on not getting so damn tired after next to no volume)[/quote]
Hey, I’m somewhat tall myself. No excuses! 
10/13/10
ME Low box
1x5 @ 95
1x5 @ 135
1x3 @ 185
1x1 @ 185
^This sucked. I blame midterms!
Leg curls
4x10
Leg extentions
3x10
Its all good, get it next time!