5/29/11
12:53-1:50
229lbs
A1)Plyo pushup BW- 3x5
A2)Push press 155- 3x5
B)Decline DB Press(1.5 reps bottom half) 70’s 7,6,5
C1)Alt DB press (neutral grip) 40’s 10,9
C2) Flys 40’s 10,9
D1)Tricep dips bw 3x10
D2)lat raises 20’s 10,10,8
D3)Pull over press 70-6,6 50-9
D4)Front raises 20’s 8,10,10
E1)Tricep press down 90-16,15
E2)Decline DB press (bottom half only) 20’s-20 40’s-16
Day after, i am definitely sore as hell. Big fan of the “1.5” reps as i call em. Shoulders are still not good, but i took an extra few minutes warming up and that helped a tad.
5/31
231lb
5:40-7:00pm
Circuit A
top 1/4 squat 370-5,3 420-5 460-5 500-5
front squat 220-33 230-3,3 240-3
power snatch from hang 135-2*form was terrible 115-3,3,2,2
Jump squats 40lb- 5x8
Vertical jump bw-4x8 1x6
Circuit B
1 leg calf raises 25-12,11
decline sit up bw 10 8,8
Ab roller BW 10,10
Leg raises bw-10,10
2 leg calf raise 25lb-20
FML I believe it was 96 degrees today and humid… garage was hot as fuck. Drank 20oz water pre WO 16oz with my pre workout drink 40oz during workout. I have never sweated so much in my life. My hands actually got pruney like i had been in the pool for an extended period of time.
Workout took way longer then I wanted to but heat was draining me. Glad its over with.
6-1-11
231
7:15-8:20
Bent row (warm up) 115-135-5 185-5 205-5
A1)Bent row 215 4x4
A2)Rack chin BW 8,7,6,5
B1)1 arm row 100 2x12
B2)lat pull down 180 2x12
C1)Cable row 200 1x8 210-2x8
C2)Bent over lat raise 20’s 3x8
C3)Shrugs 165- 2x11 1x10
D1)Ez bar Curl 115-3(cheated) 85-5
D2)hammer curl 40’s 2x8
D3)incline db curl 20’s 10,6 DEAD
D4)concentration curl 20-8 2
Bent row felt strong but other than that, not that great of a workout. Just wasn’t feeling it today but at least i got something accomplished.
6-5-22 234LBS (FML)
4:40-5:30
A1)Plyo push up BW 3x5
A2)Push press 165 3x5
B) Decline db (1.5reps) 70’s 7,7,6,5
C1)Alt db press(neutral grip) 40’s 10,9
C2) Flys 40’s 10,8
D1)Dips BW- 12,10,10
D2)1 arm leanaway lat raises 20-3x10
D3)BB Front raises 40- 3x10
D4)tricep press down 90- 15,15,20
E)Decline db press(bottom half) 40’s-17
6/6/11
231lbs ( working on getting this back down)
played an hour and half of ball today, damn i wish i could jump. Cardio coming back slowly.
6/7/11
226lbs(doc’s scale, empty stomach)
5:25-6:45
top half squats 370-3 420-3 460-3,3 500-3
squat 320-2 (was curious as to what my full back squat was since I hadn’t done it in FOREVER)
Front squat 260-3* 240-3 250-3 240-3
Power clean from blocks 155-2 185-2 195-2 200-2 210-1 220-1
Circuit style
Calf raises 1leg 25-12,12
Decline sit ups bw 10-10,10
ab roller 10,8
leg raises 10,10 (6 knee raises)
Finisher of 2 foot calf raises 25lb-25 40lb-20
*So, i started this set and said to myself “damn this feels heavy for 240” 3rd rep form started to goto shit so i racked it. Recounted weight and sure enough it was 260.
All in all good ass workout.
Power cleans from the blocks were feeling hella strong. 220 is most ive ever done. I think I could of got 230.
6/9/11
230lbs
Back workout
WARM UP, then
Bent Row
135-5
185-3
205-3
215-4
220-4/4/4
185-10
Rack chin
BW-8/6/7/6
One DB Row
90-12/15 3
Lat pulldown
180-12/15 3
EZ Bar curl
115-2(cheated)
95-4/3/2
Alt DB Curl
30’s-5/4/4
Incline DB Curls
20’s-7/5
Solid workout. Bent row is feeling stronger every workout while rack chin stays the same =(
CYCLE DAY 1
6-11-11
229lbs
Push press
135-3
155-3
185-3
205-1
185-3/3/3
Decline DB Press
70’s-8/7
70’s(bottom half only)12/10
Alt DB Press
40’s-10/10/9
Chest flys
30’s-12/12
Circuit style
1.D-ips
BW 12/10/7
2.Lat Raise 1 arm lean away
12/12/10
3.Tricep Press Down
110-15/14/15
4.Front Raises(bb)
40-12/12ish/10
5.Flat db bench (bottom half only)
50’s-15/12
Today was day one of my PH cycle. Goal is to mainly recomp and get stronger.
Had blood work down a week ago everything was good except vit D was low.
cycle is: 6 weeks
75mg h drol /day
200mg p stanz /day
PCT is gonna be 4 weeks
nolva 20/20/10/10
DAA 3g/3g/3g/3g
TMG 2g/2g/2g/2g
Supress c 0/4sprays/4sprays/4sprays
Diet
Workout days
High protein
Majority of carbs pre/post workout.
NON-workout days
Only protein shakes/bars for breakfast/lunch and snacks.
only carbs are veggies with dinner.
1 day a week ill have a cheat lunch and/or dinner.
Supports/regs
Cycle assist 4 pills 2x a day started 1 week before cycle and will run through PCT
fish oil 6g+ a day of triple strength fish oil
CoQ10 240mg a day
2g cinnamon
ZMA
Vit D 10,000iu day (tested low)
400mg R-ala with pre workout drink
Pro biotic/digestive enzymes
and of course tons of Surge Recovery/protein.
In middle of week3 of cycle, haven’t had time to post my workouts but shit has been going fantastic. No side effects, except higher numbers every day in the gym. Weighing about the same, slightly leaner. Can definitely see improvement in shoulders and arms. To bad those were already two of my best muscle groups.
Hit 4 reps on the decline db bench with 120’s… and it felt pretty easy. pretty sure thats a lifetime PR.
Front squatted 300lbs x 1… almost lost it in the hole was getting pulled forward pretty hard. Previously ive never done over 260.
Going to try something a little different today and squat/deadlift together… workout plan is as follows for today:
Top half squats (super heavy)
Front Squats 3-5 rep range
Power snatch from hang (still working on form)
Deadlift (work up to heavy single then 1 set 4-6 reps.
Calves and abs
Having problems following any kind of diet so ive been really trying to get stronger and ill continue to put off losing my fat suit till later.
off to lift HARDWORK=RESULTS
Getting stronger every workout.
cleaned 225 from blocks today, and then push pressed it. Felt good. Also got 120’s x 5 on the decline bench.
Decided i’m going to cut back some on my lifting and fill that time in with some plyometrics and more ball playing plus some heavy bag work. Already seeing results. Depth drops are the shit. Last week i could barely tap the backboard, played ball yesterday and felt like i was flying. Added at least 3-4" to my vertical and could touch the rim. Not bad for 5’9 white guy weighing aprox 235lbs. Just need to lose some fat and keep working on my explosiveness and I should be dunking for the first time in my life in a few months.(hopefully)
Haven’t had time to post my complete workouts but I’ve been keeping pretty damn motivated by myself. Now just if I could get my diet under control.
HARDWORK=RESULTS
got about a week left on cycle… Weight is around 230-235lb. Strength is up and still climbing. unfortunately while playing ball a couple of days ago i collided knees with another guy. My left knee was pretty messed up. Looked like i had a golf ball under my kneecap. Swelling has since gone down some but there is a nasty bruise. Hurts to walk so my plyo’s / squatting is out of question for now.
On a unrelated note, watched a documentary on “juicing”… no not steroids but actually juicing vegetables/fruits. Think im gonna buy a juicer and start adding in some “super shakes”. Gonna try to hit chest/tris/shoulders today if i can get some energy. Feeling very lazy right now.
Think im going to cut my cycle a few days short. Starting to get sick. Stuffy nose, glands starting swell. FML. Gonna stop all pills for today(except zinc vit C cycle assist) and start pct tomorrow.
Cycle was a success in my eyes. I weighed myself this morning 233lb @ 5’9 thats 4lbs from day1. Definitly leaner and have a noticed muscle gain… pretty much all over. Have got called “hulk” and told i have a “super man look” Which is sad because im far from happy with what I look like and am carrying way too much BF. I don’t think i look impressive at all. In a t shirt I look …alright due to my size but once i take it off my lard shows its evil side.
Current Lifts
bench press 300x1 (without flat bb benching in months.)
Deadlift 380x8 (Could have got 10 but I dont like to push the deadlifts to the max)
Front squat 300x1 Before cycle I never fs more than 220.
Bent row 295 x 2 This lift SKY ROCKETED I pretty much added 10-15lbs and reps every workout.
Also added a couple inches on my vertical.
Might post some pics (before/after) if i get around to it
time to go lay day and get over this sickness tho.
HARDWORK=RESULTS
Been sick this week, only lifted once… and it flared up my sickness that night. Feeling 80-90% today so gonna try to get some lifting in.
Im a complete supplement junkie. Ordered some more goodies and am startng them today.
Vinpo 3x10mg
aniracetam 2x750mg
Alpha gpc 2x500mg
also picked up some forsklin.
Trying to tighten up my diet and slim down while keeping my strength.
after inconsistently working out last 2 months. have been on my game this month. Started diet on monday 10/17 at 240lbs. Today im down to 233lbs. Workouts have been good. Lower back slightly hurt last few days. Hopping to get down to around 200-205lbs by January. Definitly wont be sub 10% but will look much better than i currently am before i start gaining again. Diet is simple:
9am protein bar + coffee
12-1pm protein shake
4-5pm protein source + fruit
5:30-6:30 lift
6:30 protein or protein + carbs if i feel i need it
8-9pm Eating same stuff I normally would… just cutting back on the carbs.
Simple seems to be working, on days i dont lift Ive been hitting the heavy bag or going for a jog. Goal is to do SOMETHING every single day.
Supplements:
Fish oil
CLA
B complex
Vit D
custom diet pill
Cinnamon
Digestive enzymes
Vinpo
ZMA
UPDATE:
Havent posted in a long time. Time to hold myself and accountable and man up.
The good: I have been killing it in the gym. Been training with couple of people who have really kept me motivated and we lift with very high intensity. Strongest I’ve ever been.
Deadlift 495 x 1… Could have got 500 but I used every weight that was in the gym (my garage)
Front Squat 310 x 1
Decline db 120 x 6 (terrible shoulders)
The Bad: My Diet has been absolute SHIT. Given my numbers being what i would consider…above your average gym lifter. With my shirt off I just look your average FAT couch potato. My newest youtube inspiration CT fletcher would probably classify me as a bon bon eating motherfucker just looking at me. Arms measure 18.5 pumped… but look very unimpressive given my BF.
So here goes nothing…AGAIN.
Goal: Look better than my avatar picture(was right around 200lbs in pic i believe) while improving athletic ability. Loose 40-50lbs by Year end. Drop 30 lbs by sept 1.
Stats
Age:26 in a couple days
Height: 5’9
Weight: 245 <----god damn!
My workout schedule is kind of fluid depending on what days my training partners can lift but I make sure im in gym atleast 4 days a week. Also try to push/pull the sled once a week.
No lifting this weekend but i got LOTS of yard work on deck.
Diet: Low carb 6 days with one moderate carb day a week. Ill throw in a day or 2 a week of IF simply because it is easy to follow.
supplements:
im a junkie enough said.
Lets see what happens…
Just looked through my thread… Avatar pic was taken at 190lbs. FML I have got a ton of fat t shed, lets hope i can hold onto what little muscle I have.
Had to do something today so I did a few rounds on the heavy bag this morning. weather didnt cooperate for my yard work.
5/18
Diet
Cals: 1800
Carb: 54 -20 fiber= 34g
Protein: 185g
Fat: 78g
Was aiming for 200g Protein, minimal carbs and 1800-2000cals. Wasnt too far off. Overall a good day. Hope I can wake up early and get some faster cardio in tomorrow.
HARDWORK=RESULTS
243lbs
Lazy ass slept in. Started on some yard work and then the rain came. FML. Gonna go hit the bag and throw some shit around in the gym, just get a good sweat going. Chest day is tomorrow.
5/20
243lbs
Chest/Delt/Tri
Shoulder dislocation and band pull aparts
Warmed up with some push presses
Decline bench (WORK SETS)
100’s-12
110’s-4*clip got stuck on my shirt and had to pause rep for like 5 seconds
120’s-5 previous set fucked me
1 1/2 reps 70’s -7
Dips
BW 10, 5, 3…15 sec rest between sets
Alt DB Press
30’s-11
40’s-7
50’s-6
(TERRIBLE RIGHT SHOULDER)
Finished with
Tricep rope press downs super setted with tricep kickbacks
then
Band lat raises supersetted with face pulls and topped workout off with couple sets of high rep band pull aparts.
Really wish my shoulder wasn’t fucked up. Probably has something to do with playing baseball/football growing up on top of the fact I had terrible bench press form first couple years I lifted. I dream of the day I can incline press.
Diet has been decent today kept carbs under 50g and cals were around 2k.
Note: slept like shit last night. Everytime i cut carbs way down I get absolutely TERRIBLE sleep for first few days, guess my body has to adjust to not having that massive insulin spike(dinner) before bed putting me in a coma.
Back at it tomorrow with back/bi’s