8/22
197.5
Finally going to quit my two-a-day workouts. Body is tellin me it needs a lil break so today ill just do some ab work and will probobly take tommorow off too if I can keep myself from lifting
HARDWORK=RESULTS
I have no clue what program I want to run next…still got another month of bulking to go getting close to 200 hope to end somewhere between 205-210
194lb-FUCK
My only activity yesterday was working my abs for … 15 minutes. Somehow I still lost 3.5 lbs. Maybe it’ll rebound tommorow.
Wrote out my new program its split up like:
Day1:Legs
Day2:Back/Bi
Day3:Chest/Tris/Shoulders
Day4:Core
Day5:Lower
Day6:Upper
Day7:off
My first day is actually the first workout from CT’s get strong/getfast/getvertical article. Other than that I threw together some stuff I think will work. Some new lifts to my program are:
RDL
Cleans
Straight arm DB row
Rack chins
Sissy squats
workout from 8/24
weight 192… WTF lost 7 lbs in 2 days not exercising
1pm-2:20
Squats- 170lb-5 270lb-3 310lb-4x6
RDL- 170lb-5 220lb-6 240lb-3x6
Speed squat 220lb- 5x2
Jump squats 40lb- 3x10
Vertical jumps BW-3x10
As i type this im realizing that I should of been doing RDLs months ago. My hams got hit harder than they ever did with leg curls. Looking forward to doing the power cleans today.
Its sad, since I moved almost a year ago I havent played a day of basketball.(Use to play 15-20 hours a week before)I have already put like 6in on my vert this year hopfully next time i play ill suprise myself and throw one down.
workout from 8/25
193.5
10:25-11:20
Power Cleans- 120lb-5 170lb-5 200lb-3x3
Close grip chins BW+20-9,8,7
Bent Row- 140lb-10 150lb-2x8
Straight arm db row- 25lb- 3x8
EZ bar curls 85lb-8,8,7
8/26
192lbs hate trying to gain weight and failing.
12-12:55
Decline wide bench 120lb-5 170lb-5 220lb-6 230lb-2x6
Flat Bench- 225lb-7
Chest flys 30’s-3x12
Arnold press- 50’s 3x7
French press- 80lb-12,10,10
Front Raises- 15’s-10,10
Side raises 15’s-8,8
pre-no shotgub
during-g2+leukix
post-3 scoop aftermax
8/27
192lb
Today was core day,
3sets of each:
Hanging leg raise
decline sit up +25lb
ab roller +25 lb
russian twists 25lb
Looking forward to deadlifting tommorow, just hope it dont rain all day like it did today, talk about depressing weather.
HARDWORK=RESULTS
awesome man . glad to see ur still going strong and nice dishes btw …jealous
8-28
190lb OMFG
12:10-1pm
Deadlift- 220-3 314-3 374-3 404-3,2,2 314-8
Walking lunges 100lbs- 10,10
Sissy squats 40lb’s-12,12
Legcurl-Skipped: hams are still sore from last leg day those rdls ripped em up.
1 leg calf raises- bw+70lb-15,15
Pre- No shotgun
During-g2+3bcaa
Post-3scoop afterschock
Good work out; the deadlifts at 404 felt good and I think my form was decent. Cant wait for my new upper body day tommorow…looking forward to the rack chins and bent over laterals.
Now just if my weight would stop dropping i mean WTF I eat as much as i possibly can at each meal and drink shakes between them yet am still no where near 200lb =( Im about to goto mcdonalds…or maybe not.
workout fom 8/29
193lb
10:30-11:20
Decline DB bench 70’s-12 flat-11 incline-8
Rack chins BW+ 35 10,10,9
Preacher curls ez bar-75lb 2x8 55(closegrip)-15
Bent over laterals 20’s 3x12
Dips bw-20,15
I love the bent over laterals, gave my back a MAD pump.
Going to do some light work and get the blood flowing while my GF lifts later today, tommorow is squat day.
8/31
195lb
12:15-1:25
Squats 170lb-5 220-5 270-3 315-3x6 220-15
RDL 240lb-6 260-3x6
Speed squat 220lb 5x2
jump squat 45lb- 3x8
vertical jumps 3x8
Heat was killing me today well more like humidty in the garage was. Every time i leaned over to pick up a plate sweat would just rain off of me.On another note hips were a little looser today squats felt relativly good.
pre-Juven(7g l-arginine 7g l-glutamine 1.2g HMB)
during-leukix+1g vit c+g2
post-3 scoop after shock
9/1
192lb
1:45-2:40
Power cleans 120lb-3 170-3 200-3x3
Close grip chins bw+20-9,7,6
Bent row 150lb 3x9
Straight arm db row 30-3x9
ez bar curl 85lb 2x8 65-12
9/2
191
11:15-12:00
decline wide bench 120lb-5 170-5 220-2 240-2x5
flat bench 250lb-2
decline flys 35’s 3x12
arnold press 50’s 8,8,6
front raises 15’s -2x10
Just re stocked on my supplements. Shopping list looks like this:
Aginine Alpha-ketoglutarate 250 GRAMS
BCAA POWDER 500 GRAMS
BETA-ALANINE 250 GRAMS GLYCINE
PWD 1 LB
L-GLUTAMINE 500 GRAMS
NITRO CORE 24 CARMEL TOFFEE FUDGE 6 LBS
RIBOSE 200 GRAM BAG
SAM-E 2X 400/200 60 TABS
WHEY PROTEIN HYDROLYSATE 2 LBS UNFLAVORED
Everything except the SAM-e is for my drinks during/post workout here is what my peri workout supplementation will look like:
start of workout-
10g bcaa, 5g beta alanine,5g AAKG mixed in G2 +balanced b vitamin pill
1/2 way point-6 leukix pills
with in 5 mins of last rep of workout-
1scoop nitrocore (24g Blended Protein
35mg Enzyme Blend, 5g Fiber, 4g Lipid Blend )
24g whey hydrolysate
5g ribose
5g creatine mono
10g glutamine
10g glycine
1tbsp splenda(depending on how bitter the hydro makes it)
Hope I can manage to drink these and hopfully they will help me finish my workout a bit stronger and recover better.
Got enough of all the supplemets coming for 50+ workouts or about 10 weeks
8/3
193lb
core day
did some ab roller/russian twists/decline weight sit ups/hanging leg raises.
8/4
weight:forgot
time 12:30-1:30
Deadlift 220lb-3 314-3 374-3 414-2,1,1
walking lunges 100lb- 12,10
Sissy squats- 50lbs-12,10 25lb-12
Leg curl 100lb 13,12,12
calf raises 100lb-2x15 25lb(1leg)-20
BW squats- 50
pre-NO shotgun
during-g2+leukix
post-3scoop aftermax
8/5
3:20-4:25
Decline db press- 75’s-11,11,10
rack chins bw+35 2x10
Seated cable row 130-20 160-15
lat pull down 160lb 2x15
preacher curls 80-2x8 65lb(closegrip)-15
Bent over laterals 25’s 12,12, 20-13
Tricep pressdown 80lb 3x15
Picked up some olympic weights from my uncle’s house so i could use the pulley system in my new gym set up, I deffinitly should of got more weight. Got a decent pump going doing sets of 15-20 thought, about all I could do since weight wasnt heavy.
8/6
scheduled off day
Did a VERY light total body workout to get the blood flowing. Hopfully my supps will get here on mon or tue looking forward to engineering my own workout drinks. Also thinking about making a small order to get a few more things and make a nighttime cocktail to go along with my other shakes. Im thinking something like this:
24g ON caesin
2g L-Tryptophan
3g GABA
1g Taurine
600mg Phenibut (3days on 3 days off)
melatonin 3mg
Is this over kill? Missing something that could help?
Dont have the money right now so this is all just thought.
9/7
197.5lbs
10:10-11:10
Squats 170lb-5 220-5 290-3 330-6,6 310-8 220-15
RDL’s 270lb-8,7,7
Speed squat 220lb-5x2
Jump suqat 45lbs-3x8
9/8
196lbs
10:43-11:41
Power cleans 120-3 170-3 210-1,1,f 190-2
Close grip chins bw+20 9,7,7
Bent row 170lb-3x6
Seated cable row 160lb 3x15
Ez bar curl 95lb-6,5 65lb-13
9/9
197lbs
10:35-12:00 ( was working out with GF took long ass breaks between sets )
Decline wide bench 120lb-5 170-5 210-3 245-3x5 200lb-13
Decline flys 40’s 3x12
Seated db press 50’s 3x8
Tricep press down 100lb- 15,12,12 90lb-15
Front raises 10’s-12 15’s- 10
Side laterals 15’s-9
9/10
Did some core work about it
9/11
195.5
Deadlift 220-3 314-3 374-2 419-2,2,2,1
Walking lunges 140lbs-8,8 100lb-12
(ss)Sissysquat 50lb 3x12
(ss)Leg curl 110lb-3x12
Calf Raises 1 leg BW+100lbs-10 2 leg 100lbs-18,15
9/12
194.5lb
took FOREVER
Decline db bench- 80’s 3x10
Rack chins bw+45 9,8,8
Preacher curls 85lb-9,8 65-10
Bent over laterals 20’s 3x10
Tricep press down 100lb-16,16,14
pre-coffee+Power Drive
during-g2+leukix
post-2 scoop whey+2scoop glycomaize… woops forgot to take my creatine
Took almost 2 hours to lift today, a salesman came to the garage as my gf and I were lifting… 30 mins and $86 later There were 3 cases of steak in my freezer and I started to lift again.