HOLY F***
5’9 guy dunking. His vert is INSANE.
This guy just moved up next to kadour zaini as my faorite dunker.
Just some more inspiration to keep going. One day I’ll throw one down! Still need 4-6in more on my vert since I can’t palm the ball.
PS: I wish jumping came easy to me.
11/21
A1)BB curl 100lb- 5,4 95-5,4,4
A2)DB curl 30’s- 5,5,5,5,4
B1)Close grip ez bar curl 75-5x5
B2)Incline db curl 5,5,5,5,4
C1)Weighted dips bw+50- 10,9,8,7
C2)Tricep kick backs 10’s 4x5
D1) Decline tricep ext 65-5 75-5,5,5
D2)Cable press down 110-5,5 100-5,5
11/24
A1)Military press 145-5,5,5 4+1, 3+2
A2)Lateral raise 15’s 5,5,5 10’s-5,5
B1)Alt db press 55’s 5,5,5,5,4
B2)Front raise 10’s 5,5 *pain right shoulder
C1)Cable row 2neck 170-5x5
C2)Incline rear delt raise 10’s 5x5
11/25
196lbs
Off day today, weight is up due to horrible weekend eating junk.
Havent updated in awhile, I’ve been lazy to tell the truth. Still liftin tho.
11/27
193lb
A1-Squats 4x5 @ 330
A2-Lunges 4x5 @ 110 (slow tempo)
pre-1/2 serv Surge
post-1/2 serve Surge
1 hour later MASS amounts of food
11/28
weight 199 +6lbs… I love food too much sometimes.
A1)Decline db bench 105’s- 5,5,4 100’s-3,3
A2)Decline flys 40’s 5x5
B1)Incline press 190 5,5,3
B2)Incline flys 40’s 5,5,5
C1)Rack chins bw+65 5,5,5,3.5 bw-12
C2)1arm Row 100 5,5,5,5, 70-10
D1)Bent row 180 -4 170-5,5
D2)Seated calbe row 170 3x10
DEAD
pre-1/2 serv Surge +5g creatine
during-g2+10g BCAA
post-serving Surge +5g creatine
For the flys I used fatter than normal db’s so my grip got a huge workout from them. Had to use straps for the rack chins/rows after the first set and the bent row/cable row. Was happy with 105lb db’s for 2x5 on the decline bench.
11/30
12:01-105
weight 197
A1)BB curl 100 5,4 95-5,4 *no strength
A2)Db curl 30’s 4x5
B1)Close grip ez bar curl 75 5x5
B2)Incline db curls 20’s 5x5
C1)Dips ** bw- 15,15,14,12
C2)Tricep kickbacks 10’s 4x5
D1)Decline tricep extensions 75- 4x5
D2)Cable Press down 100 4x5
pre-1/2 serv Surge
during-g2
post-serv Surge+5g creatine
Diet has been pure hog wash recently cant belive im not 210 and rounder. I gotta lot of work todo to tryn get to 215-220 just gota make some better food choices.
HARDWORK=RESULTS
12/2
A1)Military press 145-5,5,4,4+1,4+1
A2)Lateral raise 10’s 5x5
B1)Alt db shoulder press 55’s 5x5
B2)*cut front raises out since its caused pain last two weeks.
C1)Cable row to neck(ish) 170-5
C2)Incline rear delt riase 10’s- 5x5
pre- 1/2 Surge
during-g2
post-1 serv Surge+5g creatine.
Right now everything in my life is sledding down hill. Including training/diet. I’ve been sick, still am. Aint lifted in 4 days, that hasn’t happened… since i started my log I believe
Hopefully I can get motivated I’d like to start my second 4 week block of OVT.
Off to eat my Oatmeal and chug some Metabolic Drive.
HARDWORK=RESULTS
12/7
11:10-12:35 (Took my time)
A1)Decline db press 105’s 5,5,3 100’s 4,3
A2)Decline flys 40’s 5x5
B1-Pull over 85-4 75-5,5,5
B2-Dips bw-4x5
C1-T-bar row 150-5 170- 4x5
C2-1 arm rowing 100 5x5
D1-Rack chin BW+75-5 bw-10,10,9
D2-Cable row 170-5,3x10
*All #2 sets done with slow tempo
pre-1/2 serv Surge+5g creatine + 3g AAKG
during-10g bcaa+10g glutamine mixed in crystal light
post-1 serv Surge+5g creatine
Good workout; diet was better today. Actually got in adequete protien.
Got 4 weeks left of OVT then I got no clue where my training will lead me.
12/9
off day
Eeating and recovering.
12/10
197lb
10:-10:30
A1)EZ bar curl 105-5,5,4 95-5,5
A2)Zottmon curls 25’s 5,5,5 4+1, 4+1
B1)Hammer curl 30’s 5x5
B2)Close grip curl 65 5,5,4+1,4+1,3+2
Going to do triceps part of this workout tommorow. They are still darn sore from chest/back day.
Girl works late tonight so Im watching some basketball and downing some calories.
Neck/upper back is hurtin some. Hope it doesnt tighten up over night.
HARDWORK=RESULTS
Woooops forgot to post a workout
12/8
A1-Front squats 190-5x5
A2-Step ups 40lb 5x5
Deadlift 404-2,3
Was NOT feeling this workout at all. Need to make up for it next leg workout.
12-11
196.5
2pm-2:30
A1)French press 80lbs- 5x5
A2)Overhead db ext 20lb 5x5(per arm)-slow tempo
B1)Decline tricep ext 80lb 5x5
B2)Cable pressdown 100lb 5x5-slow tempo
pre- 1 scoop Surge+5g creatine
during-g2
post-2scoop Surge+5g creatine
Triceps were still a tad sore from chest workout but i worked through it. Decent pump on today nothing spectacular. Shoulder day tommorow.
HARDWORK=RESULTS
12/12
193.5 holy shit batman -3lb gotta eat more. With all the steak potatoes and salad I ate last night I thought it would go up.shrugs
A1)Push press 170lb-5x5
A2)1 arm lateral raise 15lb-5x5
B1)Standing db press 50’s 5x5
B2)BB front raises 30lb-5x5
C1)Seated cable row to neck 170 3x5
C2)Bent over laterals 15’s 3x5*
*Did something to my neck… FUCK. It now hurts to look left/right/up/down.
pre-5g creatine
during-1scoop Surge
Post-2 scoop Surge+5g creatine
Up’n weight on almost everylift next week, was trying to find out where I was strength wise today.
HARDWORK=RESULTS
Took an extra day off to let my neck recover some more. Split todays work into two sessions.
12/15
194
1:10-1:55
1scoop Surge+5g creatine
A1)Decline db press 105- 5,4 10-5,4,3
A2)Decline db flys 40’s 5x5* slow tempo
B1)Pull over 75 5x5
B2)Dips bw-5x5* slow tempo
2scoop Surge+creatine
6:08-6:45
1 scoop Surge
A1)T bar row 180 5x5
A2)1 arm row 100 5x5
B1)Rack chin bw+65-5,4 bw-10,10,9
B2)Seated cable row 170-12,11,10,10,9
2scoop Surge+5g creatine
Ate tons of food for both my pwo meals. Not happy with my db bench progression…
HARDWORK=RESULTS
12/16
197lbs
Didn’t feel like lifting at all today. Decided to change my whole leg day up today. Looked like this:
High box squats 360-5 380-4,4,3 (touch and go)
Power clean from hang 170lb 3x3
Speed deadlift 330lb- 3x3
Sumo deadlift 330-3,5,3
Sissy squats 40lb-12,10-no rest into bw-10
pre-1 scoop Surge + 5g creatine
during-g2
post-2 scoop Surge + 5g creatine
[video]1108[/video]
12/18
197.5
12:35-1:45
A1)Ez bar curl 105- 5,5,4 95-5,5
A2)Zottmon curls 25’s 4x5 3+2
B1)Pin whell curl 35’s 5x5
B2)Close grip curl 65 5x5
C1)French press 85lb 5x5
C2)Overhead db ext 20lb 4x5, 4
D1)Decline tricep ext 85lb 5x5
D2)Cable press down 100lb 5x5
pre-1 scoop Surge+5g creatine
during- g2+ 1scoop Surge(half way point)
post-2 scoop Surge+5g creatine
Solid workout decent pump. Gotta start taking my fish oil again I can feel a negative difference in my elbows since i havent taken any in last 4-5 days. Could just be mental though.
HARDWORK=RESULTS
12/19
off day
Been doin alot of research and thinking of running a prohormone cycle. Dont have money to buy everything so it will have to wait till sometime next year.
Proposed cycle:
Week 1:h-drol 50mg + p-plex 15mg/day
week 2-4:h-drol 50mg + p-plex 30mg/day
week 5-6:nolva 40mg
week 7-8:nolva 20mg
*Cycle assist will be run week 1-8 x2daily (NAC/Milk thistle/Hawthorne berry/Saw palmetto/couple other ingredients)
Also plan to get some taurine to keep painful pumps to a minimum.
…This is all just in my head, havent ordered anything. Still not 100% about running both p-plex and h-drol might just choose one.
Anyone following have any experience with either Halodrol or phera-plex?
12/20
198
12:25-1:20
A1)Push press 180 5,4 170-5,5,4
A2)1 arm lateral raise 15 5x5
B1)Standing db press 55’s 5,5 50’s 3x5
B2)bb front riase 40-4x5
C1)Seated cable row 2 neck 170 5x5
C2rear delt flys 15’s 5x5
12/22
199.5
1 scoop Surge
1pm-1:35
A1)Decline db press 105-5,5,3 100-4,4
A2)Decline db flys 40’s-5x5
B1)Pull over 85 5x5
B2)dips bw- 4x5,5
2scoop Surge+5g creatine
6:40-7:-15
1 scoop Surge
C1)t-bar row 180 8,8,8,7,7
C2)1 arm row 105 5x5
D1)Rack chin bw+65-5 bw-10,8,8,7
D2)Seated cable row 170-12,11,10,10,8
2scoop Surge+5g creatine