5-29
193lb
1:55pm-2:40
Sumo deadlift 258lb-6 286lb-6 306lb-6 326lb-5x5
ab roller 2x30
depth drops from bench 2x10
pre-black powder
during-g2+9bcaa
post-1scoop Surge + 1/2 scoop whey + 1/2 scoop caesin
This was from yesterday only about 5lb scale weight difference between the pictures.
5-30
12:00-12:57
weight 194
A1)BB Curls 90lb- 8x4
A2)Close grip bench 190lb 7x4 200lb 3x4
B1)Reverse curl 69lb-7/6/6
B2)French press 79lb-8/8/7
pre-blackpowder
during-g2+9bcaa
post-2 scoop Surge 1/2 scoop caesin+5g creatine
6-1
12:25-1:10
192
squats 258-4 278-4 288-6x4 120lb-2x20
Lunges 60lb db’s 1x7
pre-Power Drive
during-g2+12 bcaa
Post-2 scoop Surge+12gcasein + 5g creatine
2x20 squats= murder walking up/down stairs yesterday was an adventure.
6-2
weight 192
12:45-2:05(10min break 1/2 way through)\
A1-Bench press (wide) 170lb-6 214lb-7x4 3x3
A2-Chin ups BW+10lb 10x4
B1-Flat dumbell press 60lb db’s 3x8
B2-One arm DB row 110lb- 8/7/7
pre-black powder
during-g2+9 bcaa
Post-2 scoop Surge+12gcasein + 5g creatine
My legs hurt so bad the last two days It took me 3x as long to get up the stairs and damn near impossible to lower my self on the toilet in a controlled manner. I havent had my legs that sore since the first time I did squats.
6-5
Weight-forgot to weight this morning
12:30-1:25pm
A1-Seated Zottman curls 30lb Db’s 10x5
A2-Close grip Bench 170lb-5 200lb-7x5 2x4
B1-Close grip reverse curls 59lb-7,6,5
B2-seated french presses 59lb-8,7,7
6-6
11:25-12:05
Sumo deadlift 258 -6 286-6 306-6 326-5x6
1 leg calf raises bw+44 2x17
Ab roller Bw-30 Bw+22-15
6-8
weight:188
5:30-6:45
A1)Bench press 200lb-3 220lb-8x3
A2)Lean away chinups Bw+20 - 3 bw+28-8x3
B1)Dips Bw+ 55lb-3x8 (*Getting stronger )
B2)One arm DB row 120lb- 2x8 100lb-1x12
pre-(ABB)Adrebalyn stack
during-2 G2’s 9bcaa
Post-1scoop Surge+1 scoop ONwhey procomplex+5g creatine
6-10
2:40-3:45
Squats 258lb-3 278lb-3 298lb-6x3 308lb 1x3*new PR
130lb- 2x20 150lb 1x20
1/2 squat iso hold 30sec-150lb
pre-Power Drive
During- g2+12 BCAA
Post-2 scoop Surge chocolate… damn is it delicious
6-11
BB curls 90lb-2x3 100lb-7x3 60lb-1x15
Close grip Bench 170-3 190-3 210-6x3 200lb 2x3
Reverse curl 59lb 3x8
seated french press 59lb 3x8
6-13
10:30-11:40am
weight-190lb
A1)Military press 140lb 1x3 150lb 2x3 140lb 2x3
A2)chin ups bw+30lb 5x3
B1)Wide bench 160lb 4x10
B2)Pull up BW+30lb-3 bw+35lb-2x3 BW-10
C1)Flat DB presses 70lb DB’s 3x8
C2)One arm DB row 120lb-8 100lb-2x10
pre-Black powder
During G2+9 bcaa
Post-2 scoop Surge+5g creatine
6-15
weight 191
9:57-10:45am
Sumo deadlift 258lb-6 286lb-6 306lb-6 326lb 4x7
Ab roller bw+22lb 20,15
1 leg calf raises BW+44lb 18
pre-black powder
during-g2+12 BCAA
post-2scoop Surge+5g creatine
Breakfast this morning, 3 whole omega3 eggs,chicken fajita breast strips, peppers,2 slices whole wheat toast,salsa
About to lift will post when im through.
6-16
11:15-12:15
weight:?
0
A1)Seated Zottman curls 40lb dbs 10x3 (form was hurting last couple sets)
A2)Close grip bench press 170lb-3 196lb-3 206lb-3 214lb-7x3
B10Reverse curls 69lb 8,7,6
B2)French presses 85lb 8,8,7
Ez bar curls 69lb-10 59lb-10
Cheat curls with slow eccentric 85lb 50
pre-Power Drive
During-15 min in chug Grow! whey shake+3g creatine also 9g bcaa+g2
post-2 scoop Surge+5g creatine
New supplements on the way thanks to pres bush:
P-slin
Powerfull
waxy maize
knockout(sleep aid)
The fed ex lady just dropped my supps off. Now I gota find the right program… im thinking more higher reps(8-12) too jolt my training a bit since i havent done over 8 reps in a while.
So was looking through the programs here on T-Nation and came across: Stripped down hypertrophy by Joel Marion
This is what my first workout looked like
Date=6-18
time=3:30-4:15pm
weight=190lbs
pre-Powerfull(30min before)
P-slin(15min)
70g ON glycomaize+5g creatine+6bcaa(at start)
Group1
A1)Bench press 224lb-3x5 214lb-5,4
A2)Bent Row 170lb-5 180lb-5 190lb-5*form got bad 180lb-2x5
B)Lunges 120lb 5x5
Mid-1 scoop Surge +sip g2 throughout workout
Group2
A1)Dip BW+50lb-11,9 BW+35lb-10,8
A2)Alternate Chin/pullup BW-(c)11 (p)10 (c) 8 (p)7
B)Deadlift 258lb 2x10
Postworkout-ON Aftermax 3 scoops(40g pro 40gcarb)+1 scoop Power Drive
This proram was a true test today. After all that hard work in the hot ass garage im going to make sure I eat plenty.
PS:Still taking BETA-7 and Flameout and my last dose of Alpha Male will be tonight. Off to cook some food.
HARDWORK=RESULTS
Breakfast this morning
1slice ww toast
1 orange
4 strawberries
2 omega3 eggs
1/2 cup egg whites
4 strips turkey bacon
salsa+cheese to top the eggs