1/27
weight:??
Bench press 240-3x5 220-6
Decline db press 70’s- 11,11,10
Tuski press 50’s- 11,8
Incline db press 50’s 10,7,6
1 arm lat raise 20-10,10,8
during-g2
post-2scoop Surge+5g creatine
Bench press felt good. last week I hit 230 for 5,4,4 got 240-for 3x5 this week. drank my Surge pwo and about an hour later I ate my pizza like my life depended on it.
Weight this morning(28th) was 204, last time I saw 204 on the scale was years ago when I was coming down from a very round 250lbs.
HARDWORK=RESULTS
Note: After those ghr negatives and how rough they felt I figured my hams would have been tore up. By far tho my sorest muscles are my god damn calves. My one super long set of raises ripped them to shreds.
On another note my left quad is sore yet my right is not. This has never happened… and i am confused as fuck. oh well work goes on, today is back day.
2/28
204lb
12:30-1:25
Bent row 210-3 190-9,8,7,7
T-bar row 200-12,11,11
Rack chin bw-12,12,9
Cable row 170-15,15,12
pre-1scoop Surge +5g creatine
during-g2
post-2scoop Surge +5g creatine
2/4
201
12:50-1:35
Bent row 190-4x8
T-bar row 200-12,12,11
Rack chin-bw-11,9,8
Rear delt fly-20’s 10,10,8
db row 40-33,20
pre-low carb energydrink
during-gatorade rain
post-4 scoop Surge +10g creatine
2/7
5:10-5:50
197lb
A1.Ez bar curl 115-4,4,3
A2.Tricep PD 120-15,13,12
B1.Incline db curl 30’s 10,10,9
B2.Tricep kick back 20-3x10
C1.1 arm preacher 20-19,17,17
c2-over head db ext 20-12,13,10
pre-RPM/Neovar/Drive (free samples)
during-g2
post-2scoop Surge+5g creatine
So a new supplement store opened up by my house yesterday and I got a load of free samples. Jay cutler was going to be there for the grand opening but I didn’t go at the right time. Woulda been cool to get a pic next to him but oh well
Stopped smoking weed and it has killed my desire to train…the withdrawals are biatch too. It was much easier for me to train when I knew i could smoke after, relax and eat a TON of food. Appetite if i had to rate it right now is … 1 out of 10.
2-11
weight: prob dropped some more
Db bench 75’s 3x8
Incline tusuki press 35’s 3x15
Flys 25’s 3x12
Db row 80-15,12,12
Rack chin bw-3x10
bent over lateral raises- 25’s 3x10
Worked out at my uncles house, man was that a change. DB’s felt way different and the bench was unusually skinny.
pre- Vaso charge +neovar(creatine)-free samples
during-4 scoop gatorade powder
post-2scoop Surge
http://www.philipricardojr.com/
motivation for today. Time to deadlift!
P.S. he has some insane vascularity.
2-13
weight:???
Motivation to workout has been a real bitch lately. Life has been taking a big shit on me. Told my self all I had to do was one set; going all out on the deadlift. Then I could goof off and do whatever. Heres what it looked like and speaking now(2 days later) It was a damn productive workout.
warmed up
Deadlift 404-6 374-6
a.Alt db curl 40’s 7,6,6
b.Seated arnold press 40’s 12,12,11
a2.Tricep pd 120- 3x12
b2.incline db curl 30’s 10,10 20’s-15
a3. lat raise 20-3x12
b3.ez bar curl 65-8 45-15,20
c3.kick backs 15-13,12
pre-
during-2 scoop gatorade
post-2 scoop Surge+5g creatine
Ill post a video of deadlift later if it’ll work.
2/18
Front squat 200lb 3x8
A1-Jump squat 120 3x3
A2-Alt db curl 40’s 7,5,5
B1-Explo switch lunge 40-4,4,3
B2-EZ bar curl 65-3x10
Incline db curl 20’s 8,12,10
pre-Pump7
during-2scoop gatorade
post-2scoop Surge+5g creatine
today(20th) legs very sore…Going to replace back squats with front squats… If I can find the motivation to work out on a regular basis.
2/20
197lb
Bench press 220-8,7,4 = I suck
Incline db press 40’s-12 50’s-2x10
Arnold press 50’s-5 40’s 8,8
Tricep press down 120-12,12,11
1 arm lat raise 20-13,12
front raise- 20lb-15,12
Was not feeling it today but this is far better than nothing.
pre-No3 overload(free sample)
during-2 scoop gatorade
post-2scoop surge+5g creatine
Did notice a difference in my pump(for the positive) veins were easily visible in my shoulders and were popping out of my forearms.
On another note, either my left bicep is sorest its ever been or i injured it… leaning towards injury since right had almost no soreness. Kept me from doing chest flies today.
HARDWORK=RESULTS
Bicep feels better… havent lifted with it yet so not 100% sure how it’ll turn out but I got to quit being a bitch and start lifting seriously again.
I need a new program to get my ass in gear. Gonna search around a bit but will most likely just write up my own. February is almost up and im under 200lbs WTF! *note to self dont be a pussy
HARDWORK=RESULTS
EATTOGROW!!!
Going back to a six day split I did in aug / sept. of last year. Changed a couple of things around but basically the same. Allows me to be in the gym 6 days a week, and hit everything twice.
day1-legs
2-back/bis
3-chest tris shoulders
4-abs
5-lower body
6-upper body
day7-off
Time to get my ass in gear, off to lift-BRING IT ON FRONT SQUATS!!!
2/24
11:25-12:10
Front squats 205-7 210-3x7
GHR(negative only) 5,5,4
Jump squat 70-3x4
explosive switch lunges 40-4,3,3
Vertical jump bw-3x5
Calf raises 40- 2x30 (mixed foot positions)
pre-beta alanine
during-2scoop gatords
post-2scoop Surge+1scoop bargain whey+5g creatine
back at it!
HARDWORK=RESULTS
2/25
197lbs
1:45-2:40
Power clean from hang 170-3x3
Pull up bw-11,9,7
Bent row(45 angle) 190-3x6
Rack chin bw-11,8,8
Alt db curl 35’s 7,5,5
ez bar curl 70-9,7,6
pre-smoothie with nitrix in it+beta alanine+creatine
during-gatorade
post-2scoop Surge+1 scoop whey+5g creatine
HARDWORK=RESULTS
2/26
196.5
2:35-3:30
Incline db 60’s-12 75’s-8 70’s-9
Flat db 70’s-10
Flies-30’s 3x12
Military press 120-8,8,7
(ss)alt front raises 20’s-10,10,9
(ss)lat raise(1arm) 20-12,12,11
Db overhead ext 20-15,12,10
pre-Vasocharge(free sample)*
during-2scoop gatorade powder
post-2scoop Surge+1scoop whey+5g creatine
*Really like the vasocharge ingredient list/feeling but can’t wait to get my hands on some SWF
Decent workout, my shoulders crack like mofo’s, not during any of the excises but if I do a lat raise type movement and come above shoulder level you can hear em (right shoulder is worse) No pain tho just kind of scares me. No health insurance FTL =(
HARDWORK=RESULTS
2/27
197
Did my abs today, circuit style.
decline situps
russian twists
ab roller
side bends
there was more but i cant remember … I dont care much about my abs right now anyways too fat for them to look good. Maybe come summer time ill slim down and have some “hawt abz”
broke up with girlfriend of 2 1/2 years …no motivation to workout let alone function.=(
3/5
6:32-7:30
198
Decline db bench 80’s-11,9,8
Rack chin bw-12,11,8
Db row 100lb-3x8
Seated db press 50’s 3x8
Tricep pressdown 110-13,12,12
Preacher curl 65-15,13,12
pre-2scoop Surge+1 scoop whey+5g creatine
during-1 scoop gatorade
post-2scoop Surge+1 scoop whey+5g creatine
HARDWORK=RESULTS
right shoulder isnt 100%…something just doesnt feel right about it. Took it kinda easy on the seated db press.
today is leg day… YAY!/FUCK!
3/13
weight:fat… guess is 210
9:30-10:10
Front squats 220-8 240-6,6
GHR(negs) bw-3x5
Jump squat 65-3x4
Explo switch lunges 40-3x3
Calf raises-2xswitching between left leg, right leg, both leg repeat till i can do no more.
pre-1scoop Surge+5g creatine
during-2scoop gatorade
post-2scoop Surge+5g creatine