training- Day1 Chest(am)/tri(pm)
11:20-12:05
BB Bench press 220 6,5,(w-4),3
DB Bench press 60’s 12,12,10
Chest flys 30’s 12,12
(pm)
5:10-5:40
Close grip bench (1.5 rep top half) 170-5 150-9,7
Seated french press 60lb 3x12
Tricep kickbacks 10lb’s 15,15,12
7/26(day2)
8:10-9:00
(am workout)
Deadlift 220-5 292-5 352- 4x5
Wide grip chins BW- 10,8,6,6
BB Bent Row 100-12 120-12,12,12
Close grip chins BW-7,6,5
pre-noshotgun
during-g2+9bcaa
post-2scoop Surge+5g creatine
Diet from yesterday look like:
8am-whey shake
9:30 Weight control oatmeal
Blueberries/strawberries
3 omega3 eggs
high protein slice of bread
lit n fit yogurt
11am N.O. shotgun (16g of protein in it)
G2+9bcaa
12noon-3 scoop after max
1:45 mixed green salad+tomoato+onion+olive oil, 2 pieces of salmon
4:15 whey shake
9bcaa
6:15 2 Ground Turkey tacos ( low carb tortilla,cheese,salsa,peppers,oinion)
1 cup corn
9pm 1 tbsp Nat pb
BSN dessert protein shake
10-asleep
still need to eat some more but not horrible in my opinion
7/26(day2)
5:05-5:40
PM workout-
Standing Military press 130lb- 8,8,7,6
Seated Arnold press 30’s 4x12
Seated lateral raise 10’s 12,11
Bent over lateral raise 10’s 12,12
pre-ON vassive N.O. (was a free sample)
during- water
post-2scoop ON whey 1 scoop glycomaize
Gona bump the weight up to 140 on the military press and see what I can get next shoulder workout. Also gota go up on Arnold press, started light today since ive never done them before.
This AM/PM split is working well. As long as I can stay motivated and keep my nutrition 95% perfect, progress this month should be good.
7/27 (day3)
weight 189…wtf
Squats 170-5 214-5 264-3 304-2 284-3x6 220x20* pushed myself too hard felt some major pain in the back of my head on the 20th rep so I stoped the workout.
[video]881[/video]
7/28
12-12:40
weigh 190lb
BB curl 70lb-10 90-6 100-4,3,2
1 arm seatedpreacher curl 25-9,8,8
seated db curl 30’s-7 20’s-11
standing db curls 20lb-10
Standing ez bar curl- 60lb-10
EZ bar preacher curl 60lb-6,6
pre-no shotgun
during-g2
post-2scoop glycomaize, 2 scoop whey
7/29Day 5
Weight-194
11:30-12:20
Bench press 170lb-8 190-6 220-5 236-1 220-5,3,2
DB Bench 70’s- 10,7,6
Chest flys 30’s 2x12
Ab roller BW+25- 17
Hanging Knee raises bw-10
hanging leg raises-7
Took long rest periods between bench. Still had some pain in back of my head, worked through it and it was much more managable on the other lifts.
pre-no shotgun
during-g2
post-2scoop Surge
My 30 day plan has been slightly interupted. I’ll be out of town wed/thur and wont be able to train but i think it is a good thing. Ill work my tri’s tonight and then I’ll have 2 days of rest.
When I return on friday I’ll be bringing a new(to me) weight set/bench back with me. Its much more stable/comfortable then what I have now and oh yeah the best part is, its free. Hope my head is better from taking a couple days off.
7/29(pm workout)
6:40-7:10
Close grip bench (1.5reps)150lb- 1x9*
french press 70lb-12,12,10
tricep kick backs 10’s- 15,15,12
after that I just messed around for about 5 mins doing random things(military press/curls) is what i can remember. Didnt write any of it down.
*The benching brought back my headache, so I only did one set.
pre-p slin+bunch carbs (1 hour prior)
during-water
post-1 scoop ON whey
I ate a pretty large dinner about an hour after I lifted weights so i only used 1 scoop whey pwo.
8/2
weight 189, gota start working that back up.
12:40-1:30
Deadlift 220lb-5 314-3 354-5 374-2 394-2 404-1 414-1
30 wide grip chins BW- 13,9,8
Bent Row 130lb-4x10
Close grip pull ups BW+25-5,4 BW-7*grip gave
pre-pslin+2scoop glycomaize+1scoop whey
during-g2+purple wraith
post-3scoop aftermax
Back is good and sore, not too sore tho. I still cant belive i pulled 414 yesterday considering before yesterday i hadnt pulled over 360 maybe.
With my headache problem while working out i think im only going to lift once a day…unless I feel really good in the afternoon.
Once I started lifting today I was feeling great so I decided to combine my shoulder/bicep workout.
8/3
11:55-12:23
189lb
pre-N.O. shotgun
BB curl 70lb-10 90lb-6 100lb-4,3
1 arm db preacher 25lb-11,12 30-10
Seated db curls 20lb’s-14,11
EZ bar preacher curls 60lb-2x10
standing close grip ez bar curls 70lb-8
during-9bcaa+g2
12:28-1:01
Standing Military press 140lb-6,6,5
Seated arnold press 40’s-9,8,8
Seated laterals 10’s-12,10
DB shrugs 60’s-2x12
Incline bb press 120-8
post-2scoop Surge+5g creatine
Good workout today… leg day comes tommorow.
8/4
11:25-12:05
191lb
Squats 220lb-5 270lb 3x10
leg curls 100lb-11 110lb-8 100lb-10
leg ext 110lb-12,12,15
WEAK leg day was fighting off headache and a sore back all workout.
easy day stretched earlier and worked my abs, probobly going to stretch more later and maybe take a nap here shortly.
On another note weight is on the way up, 193 as of this morning. Still want to go 200+ before I cut.
8/6
192
bench press 170lb-5 220-6,5,4
DB bench press 70’s-10,8,7
flies 35’s-10
horrible workout, enough said.
8/7
weight 192
11:50-12:40
BB curl 80lb-10 90lb-6 100lb-4,3
1 arm preacher 25lb 12 30lb-2x10
incline cb curl 25’s 10,8
standing alt db curl 25’s 10
ez bar preacher curls 52lb-15 62lb-10+4*assisted concentric-slow eccentric
pre-No shotgun
during-g2
post-2scoop Surge
My biceps never seems to get sore no mattter what I do…I think next bicep workout im gona drop rest down to like 30sec per set and see how that goes.
8/7
5:55-6:25
Dips(4sec down xplode up) bw+25- 2x10
French press 80lb-10,10,8
Decline skull crushers 45lb-15 50lb-14,12
Tricep kickbacks- 10’s- 2x12
pre-whey shake
during-water
post-whey shake+5g creatine+ (1/2)apple
8/8
weight 191… i ate a fuck load yesterday too
12:25-1:25
Deadlift-3WO sets, Worksets:354lb-3 398-2 408-1 418*PR-1,1 398-3
30 wide pull ups BW- 10,8,6,6
Bent row 140lb- 3x10 120lb- 1x15
Close grip Chinups BW+25- 4,2 BW-6
pre-N/A
During-g2+9gbcaa
post-3 scoop aftermax
8/8
6:25-6:45
Military press 135lb-8,7,5
Arnold press 40’s-8,8,6
Seated laterals 10’s-12,10
Quick, easy and simple
pre-naNOx9 (sample)
during-g2
post-2scoop whey 1 scoop glycomaize 5g creatine
8/9
194lb
10:10-11:00
Squats 170-220-5 270-5 300-2x8 270-10 220-10(slow tempo and ATG)
leg curls 100lb 3x10
leg ext 3x12
1 leg calf raises bw+50-12,12 BW-20
finished off workout with about 30 bw squats without locking out, talk about a burn.
pre-NO shotgun
during-3scoop Aftershock+g2
Post-1scoop glycomaize 2scoop ON whey