3/24
205lbs
12:35-1:10
*Lifes been pretty shitty lately. Stress=all time high. Diet has been atrocious, including but not limited too: Pop tarts, cereal, pop corn, pizza, french fries… and this month ive ate fast food prob 15 times. compared to about 5-10 times in the year before that.
Training has been horrible this is 3rd time ive lifted this month. Decided just to do deadlifts and it looked like this
Deadlift 314-10,10,9 (belt)8,8,6
pre-2scoop Surge+5g creatine
during:water
post-2scoop Surge+5g creatine
the day after my back is sore, top to bottom. Hams/glutes kinda sore, not near as much.
ps. I usually never go over 6 reps for deadlift so today was an experiment.
3/25
BB bench 220-7,6
Incline db 50’s 4x12
Dips 3x5 (511 tempo)
Overhead db ext 20-3x8
pre-1scoop Surge 1 scoop whey+5g creatine
during-1 scoop gatorade
post-2scoop Surge +1scoop whey+5g creatine
This is for any1 who likes cars out there:
Looks like i need to start saving… too bad they wont produce this in the states
4/1
Bent row 170-10,10,10,8
Rack chin-9,9,7
Seated cable row 160-15,13,14
Bent over laterals 20’s-10,8,8
ez bar curl 95-4+1,4,2
Hammer curls 30’s 6,6,5
Incline db curl 20’s 8,8,6
4/6
Box squats 220-3 270-3 300-3x3
front squats 225-3x8
ghr(neg) 4x5
calves 20lb- L-10 R-10 B-10 repeat 1 time no rest.
Solid workout legs sure are hurtin 2 days later. Gotta get more consistant on my workouts. Even my calves which i worked for maybe a min are toast.
Diet has been horrible think im close to 210 now but I know it wasnt muscle i put on.
HARDWORK=RESULTS
Back at it
Well after a year of not lifting, getting very fat(again), and losing what athletic ability I had I’ve decided the time to change is now. I gotta lose some fat before I think about getting strong again. Going to take some “before pics” later tonight so I got something to compare with in a couple months.
Measurements as of 5/4/2010
5’9
229lbs
Waist = 38
Around belly button = 43 1/4
Chest = 46
Calves = 16
Mid thigh = 26
Bicep = 15.5 (flexed no pump)
vertical… cant even touch rim anymore
After taking my measurements today I can’t believe I let myself fall off like I have. Biceps used to measure 2" more when weighing more then 30lbs less. I was also about 2-4" away from dunking… now dunking is out of the picture.
LET IT BEGIN.
Diet: Carbs around workout only(not counting veggies with dinner). High protein. Mod fat (lots of fish oil)
Exercise: Lift 3-4 times a week. My job consists for walking about 7 hours a day. Basketball once or twice a week.
Supps: Animal cuts, Cinnamon, Spike shooter(sometimes b4 workout),Surge recovery,Multi vitamin,high potency fish oil, scivation xtend,(ZMA trib melatonin=before bed)
well time to go lift. Will post what it looked like later.
5/4/10
229lbs
2:30-3:20pm
-15= 2 scoop Surge Recovery
0 =2 scoop scivation extend + 2 scoop Nox CG^3
Bench press 220-5 230-5 240-2 220-7
Incline arnold press 50’s-12,10,10
Seated military press 120-4,3 70-12,15
Decline pullover press 65-10,10,10
Lat Raise 20lb db-12
Front raise 20lb db-12
Good workout… considering I haven’t lifted seriously in a year. Bench felt good, no pain like I used to have in shoulder. Also need to work on cutting rest periods a little shorter, want to complete same workout in 40 minutes. Gotta be up for work at 5:30. Hopefully will get good workout in after work.
Good luck on the way back! I’ll be following your log.
[quote]RedLantern wrote:
Good luck on the way back! I’ll be following your log. [/quote]
Ty sir!
Played about 30 minutes of basketball this evening. My lungs are horrible… I really am missing the inshape me. Court by my house has what appears to be a 9’ rim which pathetically i cant dunk on. All this fat is killing my ups. Goal is to get back close to my avatar pick in the next 3 months, its gonna be alota work.
Just smashed some tilapia and mixed veggies time to watch some playoff ball and try to get to bed early.
HARDWORK=RESULTS
5/5/10
227lbs
Back/Bis
Rack chins BW-8,6.5,4
Bent Row 120-12 8(underhand) 10
pull up bw-3 (grip dead)
BB Curl 80-8,7,4
Alt inl DB curl 20’s-11,10
Damn im weak…
5/6/10
229lbs
Just wasnt feeling motivated today.
Squats 220-10,12,20
played about 2 hours of ball
5/7/10
squats 220-30
5/8/10
229lbs
9:55-10:15
Decided to deadlift before work…
Deadlift 220-3 270-1 300-2 320-5 290-8
BACK AT IT… AGAIN.
4/18/11
229
6:05-7:05
CHEST/SHOULDERS/TRIS
Push press 135-5 155-3 185-2 205-1*PR 185-4,4,3
DB Bench press 70’s-6 90’s-4,4,5
Chest flys 40’s-10,10
(ss)Front raise 40-12,10,10
(ss)1arm lean away lat raise 25-8,8 20-8
Triceps Press down 120- 10,9,8
First serious workout in awhile. Started to lift again in Feb. got mono 2 weeks into it. Had me weak as shit for quite sometime and was unable to lift for a long time.
Goals for now are to build my strength/muscles back up. If I lose any fat its a bonus but im not gonna worry about that for a couple of months.
LEGS
4/19/11
226
5:20-5:55
Front squats 120-3 140-3 170-3 190-4,4,4
RDL 220-4,4,4
Split squats 40-10
1 leg calf raises 25-10
Took it easy since I knew I was going to play a little ball after it. That little bit of ball turned into 2 hours. MY GOD i am out of shape.
Added goal: Dunk in 6 months only got like 18" to add to my vert…LOL
Today is back day, will post later.
HARDWORK=RESULTS
4/20/10
225lbs
3:15-4:12pm
Bent Row 135-5 155-2 165-2 185-2 205-2 185-6,6,5
Rack Chin BW-8,7,6
Seated cable row 160-10 180-12(narrow) 12(medium) 10(Wide)
Lat pull down 180-12,12,12
T Bar 100-10 125-8 150-6 175-4 150-5 125-6 100-8 75-12 (NO REST between sets)
BB Shrugs 185-7,5
Preworkout- 2 scoop Build XS, 3g arginine, 10mg vinpo, 400mg R-ALA, 1 scoop Surge recovery, 400mg caffeine
during - 2 scoop intraworkout drink (bcaa + Citrulline Malate + glutamine)
Post - 1 scoop Surge recovery
Good workout…strength is coming back much quicker than I expected. Tomorrow is off day. Still really sore from chest/shoulder day and my left hip has been hurting ever since I got back from playing ball yesterday … WTF. I miss being a teenager where no matter what I did I never got hurt.
4/22/11
Bis/Tris
7:10-8:00pm
Pushups feet elevated BW-10,15,15 ( more of just a a warm up)
Ez bar curl 85-4 95-3 105-3 85-8 95(widegrip)-4,4
Dips BW- 10,9,9
Incline db curl 20’s- 12,12,12
Tricep pressdown 140-5 110-13,12,11
1 arm db preacher 25-15
Finished workout with a 5 min circuit of seated curls, overhead ext and some other stuff, dont remember everhthing.
4/24/11
227lbs
5:10-6:00pm
*legs were still sore from playing ball the other day but still turned out to be decent workout
Power cleans(from blocks) 135-3 155-2 165-2 185-2,2
Power cleans(from hang) 135-3,4
Deadlift 295-2 345-1* 365-1* 375-1* 380-1* 350-3*
Leg raise 12
ab roller 10
knee raises 9 to each side
*Used straps
Good workout, deadlift #'s are climbing back up. I love muscle memory. Day after workout, back/hams dont feel sore at all(which is what i was going for) My elbow still got some swelling from where i landed on it playing ball the other day. Today is another off day, going to play some ball and try to get my lungs back. Still cant believe my numbers are coming back like they are…I think its rather impressive since i haven’t lifted routinely and seriously in like 2 years.
4/25/11
226.5lbs
7:05-7:55pm
Push press 135-3 155-3 185-2 205-fail* 185-5,5
Incline DB Bench 50’s-3 70’s-5
Flat DB Bench 90’s 7 100’s-5 70’s-12
Dips BW** 12,12,12
Front raise 40-11,11
Lean away lat raise 25-9…dead
*For push press I power cleans the bar off of blocks… and today I just couldnt get 205 up.
** On Dips lean forward to hit chest, limited motion… if I go to low it fucks with my already horrible shoulders.
Overall not that great of a workout but at least I got out there and lifted…
HARDWORK=RESULTS
4/26/11
1:20-2:05
Jump squats 20-3 25-3,3
Front squat(heels elevated) 120-3 170-3 190-3 210-3 220-2
Back squat 220-3
top 1/4 squats 310-2 340-3 360-3
RDL 135-3 225-3 295-2 245-3,3,3,3
1 leg calf raises bw+45 8,8,8
2 leg calf raises bw+45 random sets till calves felt as if the were on fire.
Pre:2scoop build xs, 2 scoop Surge Recovery, 400mg r-ala, 400mg caffeine, 10mg vinpo
during: water
post: 1 scoop Surge Recovery
post: +1hour 2 scoop pro complex protein (60g pro)
Main purpose of leg day is to increase vertical jump… kept everything explosive, RDL at 295lb went a little slow but at 245lb it was flying up. Do Need to get my strength up tho. I would love a 400lb back squat and a 300lb front squat, but I dont see either of those things happening for a couple years. I figure between the squats/power cleans i’ve been doing vert will shoot up, especially when I start to drop weight. I’m about 40lbs overweight right now.
4/28
5:10-5:50pm
Bent row (45 degree to bottom rib cage) 135-5 155-3 185-2 205-3 190-6,5,5
Bent row (90 degree very strict form to chest) 135-10
Rack Chin BW- 6,5,5
Seated cable row 180-12 200-12,12(wide)
Lat pulldown 200-11,10,9
Shrugs 145-10,10,10
1 arm db row 90-13
4/29
233lbs (I seem to be on the “see” food diet right now)
Elecated feet push ups- BW 3x10
EZ Bar curl 85-4 95-3 105-4 95-3x5
Dips BW- 3x10
Incline db curl 25’s-10,9,8
Tricep Press down 110-10 120-12,12
random curl variations/over tricep ext till i could do no more.
