12/23
weight:198.5
11:48-12:45
High box squats(touch n’ go) 360-2 380-2 400-2,2
1/4 squats 400lb 2x5
RDLs 300-5 320-5,5
Sumo deadlift 320-,4,4
Split squat 80lb-10,10
Sissy squats bw-10
pre-1scoop Surge +5g creatine
during-g2
post-2scoop Surge +5 g creatine
Why does it have to be below freezing on leg day. Garage was cold today. Tried to do some power cleans from hang but my wrist wasnt feelin well.
Going out of town on the 27’th - the 1’st probobly so no lifting… I need the break.
12/24
weight:199
split arms into 2 sessions today
10:05-10:45
1scoop Surge+5g creatine
A)Cheat curls 130-3,3
B1)Ez bar curl 105-5,5,4 95-5,5
B2)Zottmon curls 25’s 4x5 4+1
C1)Pin wheel curls 40’slb 5x5 (last 2 iffy form)
C2)Close grip curl 70-5x5
2scoop Surge+5g creatine
6:05-6:35
A1)French press 90 5x5
A2)Over head db ext 20 5x5
B1)pull over press(on decline bench) 90lb 4x5
B2)Cable press down 110-5,5 100-5,5
C)Tricep kick backs 10’s-15 (30 sec rest) 12(30sec rest) 10
2 scoop Surge + 5g creatine
Haven’t posted in a couple weeks. Took a week off and went out of town. Been having internet problems since then but everything seems ok now.
Decided to stop the OVT a week early instead of taking a week off and coming back to do one more week. I was getting tired of all the volume too.
My new split looks like:
Day1-chest/shoulders
day2-back
day3-legs
day4-Bi/tri
day5-off
day6-*specialty
day7-off
*power cleans 3x2-3
deadlift 2x2-5 1x8
Explosive switching lunges 3x4-6
Ab work
Anything else i can think of.
1/6
197lb
12:40-1:33
Bench press 220-8 240-4 220-6,5
Decline db press 70’s 10,9,7,6
Decline flys 30’s 12,12 flat-10,8
Incline db press 40’s 10,10,7
1 arm lat raise 20-8,8,7
pre-1 scoop Surge+5g creatine
during-g2
post-2scoop Surge+5g creatine
1/7
12:28-1:07
Bent row 170-8 180-7,8,7+2rp
T-Bar row 200-10,9,9
Rack chin bw-11,9,8
Chest supported shrugs 40’s- 3x12
db row 40’s- 15,13
1/8
Squats 310-6 310(belt)-8,6
RDL 270-8,8,7
Sissy squats 15’s- 14
1 leg calf raises 40-10
pre-Monster(energy+juice) *HUGE MISTAKE
During-1 scoop Surge
post-2 scoop Surge+5g creatine(45 min pwo)
Thought for sure I was going to vomit. Never again will i drink a monster pre wo. Cut workout short and felt sick for quite awhile after that before i drank my Surge.
1/9
197.5
5:50-6:30
Close grip Bench (top 1/2rep) 190-3x8*
BB curl 105-5,4 100-4
Tricep press down 110- 13,13,12
Incline DB curls 20’s 15,15,13
Tricep Kickbacks 15’s-12,12,12
Ez bar curl 65-10,8 10 sec rest 35-15
pre-Spike Shooter
during-1 scoop Surge+5g creatine
post-2 scoop Surge+10g creatine
Good workout, INSANE pump. Think pump was better than usual since I wore a compression shirt. (my thinking at least not sure if it really did anything)
1/11
198lb
Hang clean- 170-3 180-3,3
Speed deadlift- 300-5,3 320-3,3
Deadlift- 300-12
Nothing special, legs were still hurtin from leg day. Worked no where close to my max on DL but the weight was moving quickly today.
I’m doing speed work on my dl’s with a weight I couldn’t even lift a year ago. good feeling
HARDWORK=RESULTS
1/12
199
8:12-9:04pm
Bench press 220-8 240-5 270-1 220-6 170-9
Decline db press 70’s-9,8,6
Decline flys 30’s 12,12,10
Incline db presss 40’s-12,10,7
1 arm Lat Raise 20-10,8,7
pre-Spike
during-g2
post-2scoop Surge + 5g creatine
1/14
199.5
6:15-7:07
Bent row 180-4x8
T-bar row 200lb-11,10,9
Rack chin bw-10,10,9
(SS)Chest supported shrug 50’s- 3x12
(SS)Lat pul down 170-3x12
pre-Spike Shooter
during-g2
post-2scoop Surge+5g creatine
1/15
3:45-4:40
200.5
Squats 310-8,8,6
1/4 squats 380-2x5
RDLS 270-3x8
Sissy squats 15’s-12,12,no rest bw-10, 10
1 leg calf raises 20-15,12
pre-Spike Shooter
during-g2
post-2scoop Surge+5g creatine
Was very winded after squats… after sissy squats legs were on FIRE! Gotta work on keeping my chest up and not leaning forward.
This boy has got some skills… I’ve played basketball longer than this kid has been alive and at 11 years old he has better ball handling skills than I do… and from the looks of it shoots a higher 3pt %. Wonder how tall this kid is gonna end up being…
oh well off to lift
HARDWORK=RESULTS
1/16
202lb (Didn’t need the cinnamon rolls last night)
7:10-7:52
A)Close grip BP(top 1/2) 200-8,8 250-4,4
b1.BB curl 105-3x5
b2.Tricep pd- 120-3x12
c1.Incline db curl 25s 12,12,10
c2.close grip ez bar curl 65-10,8 25-20
pre-Spike Shooter+1 socop Surge+5g creatine
during-g2
post-2 scoop Surge+5g creatine
Was really feeling the incline db curls hitting the bicep tonight.
Current bicep = 16.5in Hopfully ill get 17.5+ at peak of bulk and stay 17+ after my cut. 5’9 relatively lean with 17in arms will look pretty well.
HARDWORK=RESULTS
1/17
200.5lb
No real lifting, practiced form on jump snatch and did some jumps/ball handling drills.
HARDWORK=RESULTS
1/20
3:20-4:20
weight:?
Incline bench press 220-3
Flat bench press 240-4 230-5,5,4
Decline db press 70’s 11,10,9,9
Tusaki press 50’s 10,9,9
Incline db press 50’s 10,9,8
(ss)Seated arnold press 20’s- 12,11,10
(ss)1 arm lat raise 20 9,8,8
pre-Spike Shooter 1 scoop Surge
During-g2
post-2scoop Surge+5g creatine
Now I remember why I dont do bb incline bench. My shoulders simply dont agree with it. Other than that my bench #'s are slowing moving up.
1/21
weight:201
Squats(1sec pause at bottom)220-2x3
Squats 310-8 330-5,5
RD: 270-3x8
Sissy squats 15’s 13,12
Calf raises (1leg)30-10 15-15
Leg ext(no rest between sets) 100-12 75-8 50-6 25-10
pre-Spike Shooter 1 scoop Surge+5g creatine
during-g2 1scoop Surge
post-2scoop Surge+5g Creatine
1/22
weight:201.5
2:45-3:34
Bent row 210-2 190-8,8,7,7
t-bar row 200-11,11,10
Rack chin bw-11,10,8
seated cable row 170-15,12,19
pre-N/A
during-g2
post-2scoop Surge+5g creatine
1/24
199.5
12:05-12:57
1/4 bench off pins 270-3 290-2 310-2,2
BB curl 105-3x5
Tricep press down 120-15,13,13
Incline db curl 25’s 13,12,12
Tricep kickback 15’s 14,13,12
1db preacher curl 15-20,15
pre-1scoop Surge + 5g creatine
during-g2
post-2scoop Surge + 5g creatine
1/26
198… I wouldn’t of thought this would go down.
Yesterdays food:
wake up(8am)-2 scoop met drive+2tbsp olive oil
(10am)- low sug oatmeal+strawberries
(1pm)3 cheese burgers(1 bun)+Turkey sausage
(3pm) 1 scoop met drive+2 tbsp Olive oil +1 digestive yogurt
(6pm)20 chicken nugs+bbq sauce. 1 chicken sandwich(breaded breast on bun)+bag of veggies
*(9pm)South beach diet bar+ Pop corn + graham crackers+pop tart
(10pm) asleep*zzz*zzz*
*Post blunt food intake…
Weight went down eating that, and not lifting/exercising at all.
1/26
198
2-2:30
Went into gym(garage) with no plan other than to work my legs.
Exsplosive squats- 260-3 310-3,3,3
20 rep squat -250lb
GHRS 3x5(negative only) HOLY FUCK these are no joke.
Sissy squats 3x10
Calf raises- Did like a 2 minute set alternating between left leg; right leg; both. over and over.
pre-N/A
during-g2
post-2scoop Surge +5g creatine
On the 20 rep set I could of went heavier. Was still tough. Can’t wait to see improvement on the ghr’s