Monday, August 1st, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
155 X 5 @ 65%
180 X 5 @ 75%
215 X 5 @ 85%
Close-grip Bench:
135 X 8
140 X 8
145 X 6
150 X 6
Dumbbell Flies:
25’s X 5 X 10
Dumbbell Laterals:
20’s X 4 X 12
1-Arm Overhead Dumbbell Extensions:
20’s X 4 X 10
Band Pushdowns:
Purple X 5 X 10
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
DC Chest Stretch: 35’s for 1:30
DC Triceps Stretch: 20’s for 1:00
This was my first time doing close grips and I really liked it. Everything was light and easy. I was planning on doing French presses but the moment I put it overhead and started the negative I knew it was a bad idea. Dumbbell extensions didn’t feel good either. Overhead work as a whole just does not agree with me and most tricep isolation moves with free weights feel like murder on my elbows. Looks like deadstops are where I’m heading next.
Tuesday, August 2nd, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
275 X 5
315 X 5
335 X 5
Cable Low Row:
80 X 10
100 X 10
120 X 10
140 X 10
150 X 8
Lat Pulldown:
80 X 10
100 X 10
110 X 10
120 X 10
130 X 6
Straight Arm Pulldown:
40 X 2 X 20
Barbell Curls:
85 X 4 X 5
65 X 10
Cable Kpipe Curls:
35’s X 15
45’s X 10
Band Lat Stretch: Green for 1:30
DC Biceps Stretch: 20’s for 1:30
It has been over a year since I’ve done conventional deadlifts. They felt really good. I got my hips through easily and my form was tight enough. My explosiveness has suffered a lot but I feel like I still have a lot of strength. I did a lot of partials towards the end of sets on lat pulldowns. I had way too much tricep activation on the straight arm pulldowns. I may switch up my exercise selection.
On an everyday life note, my girl problems have returned. Girls…gotta have 'em, can’t stand 'em when you do.
[quote]165StateChamp wrote:
On an everyday life note, my girl problems have returned. Girls…gotta have 'em, can’t stand 'em when you do. [/quote]
I think everyone has girl problems, because they’re all lying sluts.
But you’re right, ya gotta have 'em.
I wish as much of a boss when I was in high school.
Wednesday, August 3rd, 2011
AM - 60 min fasted walking
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
115 X 5 @ 65%
135 X 5 @ 75%
150 X 10 @ 85%
Dumbbell Lateral Raises:
25’s X 10
30’s X 10
35’s X 8
40’s X 6
BONEZ217 Lateral Raises:
30 X 2 X 10
35 X 2 X 10
Dumbbell Rear Delt Raises:
35’s X 2 X 10
40’s X 2 X 10
Facepulls:
100 X 30
Band Pullaparts:
Purple X 5 X 20
Lying External Rotations:
2.5 X 3 X 15
Dumbbell Shrugs:
90’s X 20
Seated Calf Raises:
45 X 10
90 X 8
115 X 2 X 6
Standing Abs:
100 X 4 X 10
DC Smith Shoulder Stretch: BW for 1:30
DC Cable Shoulder Stretch: 50 for 1:30
Inclines were awesome. Laterals were painful. Calf raises were a bore and felt horrible because I haven’t done them in months. They’re pathetically small and weak and when I measured, smaller than my small arms. lol. Shoulder width is getting a lot better though! That’s definitely good.
[quote]BlackLabel wrote:
[quote]165StateChamp wrote:
On an everyday life note, my girl problems have returned. Girls…gotta have 'em, can’t stand 'em when you do. [/quote]
I think everyone has girl problems, because they’re all lying sluts.
But you’re right, ya gotta have 'em.
[/quote]
Lol, no doubt man. Never met a sloot I could trust or ‘love’, fucking skanks, all of 'em.
[quote]bugeishaAD wrote:
I wish as much of a boss when I was in high school.[/quote]
Haha yeahhhhh, I was quite the sick cunt back in high school. Now that I’m heading into my sophomore year of college, things have just gone downhill. Feels bad being smaller, weaker and fatter than you once were =(
I have become what I once despised…someone who talks about how awesome they used to be in high school. lol
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
I wish as much of a boss when I was in high school.[/quote]
Haha yeahhhhh, I was quite the sick cunt back in high school. Now that I’m heading into my sophomore year of college, things have just gone downhill. Feels bad being smaller, weaker and fatter than you once were =(
I have become what I once despised…someone who talks about how awesome they used to be in high school. lol[/quote]
Coach would have put me in for that one play, I would have gotten a scholarship, gone pro, things would have been different man.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
I wish as much of a boss when I was in high school.[/quote]
Haha yeahhhhh, I was quite the sick cunt back in high school. Now that I’m heading into my sophomore year of college, things have just gone downhill. Feels bad being smaller, weaker and fatter than you once were =(
I have become what I once despised…someone who talks about how awesome they used to be in high school. lol[/quote]
Coach would have put me in for that one play, I would have gotten a scholarship, gone pro, things would have been different man.[/quote]
No, but I’m seriously that guy who spends way too much time around his old high school football team. I’ve watched too many of their morning practices and 7-on-7s. All that at the ripe old age of 19. Need to get a job…
[quote]165StateChamp wrote:
No, but I’m seriously that guy who spends way too much time around his old high school football team. I’ve watched too many of their morning practices and 7-on-7s. All that at the ripe old age of 19. Need to get a [life, girlfriend, job…etc][/quote]
Fixed
LOL just f-in with ya man How are the studies going didn’t you wanna do something in this field?
Thursday, August 4th, 2011
Legs
Front Squat:
135 X 5
185 X 5
205 X 5
225 X 5
Barbell RDL’s:
135 X 6
185 X 6
225 X 6
225 X 6
Leg Press:
3pps X 15
4pps X 15
5pps X 10 → 4pps X 8 → 3pps X 15
Lying Leg Curls:
50 X 2 X 15
60 X 2 X 15
70 X 15
Hyperextensions:
25+BW X 3 X 10
Had to train fasted because of some time constraints. Squatting was fast, RDL’s were limited by grip. Leg presses messed me up! The whole time I was doing them I was just thinking about what Zack Khan would do if he were in my situation. I am so unused to higher rep ranges. Once I got done, my clothes were soaked, I puked out in the parking lot, collapsed once I got home and my legs are still killing me right now. Damn, bodybuilding is hard! I can’t WAIT to get better at this. I am so motivated right now.
[quote]parsley wrote:
[quote]165StateChamp wrote:
No, but I’m seriously that guy who spends way too much time around his old high school football team. I’ve watched too many of their morning practices and 7-on-7s. All that at the ripe old age of 19. Need to get a [life, girlfriend, job…etc][/quote]
Fixed
LOL just f-in with ya man How are the studies going didn’t you wanna do something in this field?[/quote]
Haha too funny! And accurate…my weekdays bore the hell out of me. Nobody needs that girlfriend BS though, I’m leaving committed relationships for my mid 20s.
I was definitely considering strength coaching at the collegiate level as an option but after interning at OU I’ve come to realize that it’s really not something I would want to do day in and day out for the rest of my life. The lifestyle I want to lead requires a better pay scale and I don’t want my kids/family/wife/baby mama to want for anything. Strength coaching really doesn’t allow me to live the way I want to live.
Lol that you threw in “baby mama”
Edit: what you got in mind now? or you’re not sure?
[quote]parsley wrote:
Lol that you threw in “baby mama”
Edit: what you got in mind now? or you’re not sure?[/quote]
Medicine. I’d really like to do orthopedic surgery, specifically working with injuries from athletics. I’d be helping people, it’s a very well-respected career and I’d be making bank. How about you? Planned for the future at all?
[quote]165StateChamp wrote:
[quote]parsley wrote:
Lol that you threw in “baby mama”
Edit: what you got in mind now? or you’re not sure?[/quote]
Medicine. I’d really like to do orthopedic surgery, specifically working with injuries from athletics. I’d be helping people, it’s a very well-respected career and I’d be making bank. How about you? Planned for the future at all?[/quote]
Thats pretty cool. They do make bank, but there’s a lot of debt involved before they start making money because of med school and all that. And me, not so much. I mean i got time, but i was thinking maybe something business wise, but i think its pretty cool learning about our bodies muscles and how they interact with each other. So maybe physical therapist or something like that? But really at this point got no idea and i’m not choosing any path just yet.
[quote]parsley wrote:
[quote]165StateChamp wrote:
[quote]parsley wrote:
Lol that you threw in “baby mama”
Edit: what you got in mind now? or you’re not sure?[/quote]
Medicine. I’d really like to do orthopedic surgery, specifically working with injuries from athletics. I’d be helping people, it’s a very well-respected career and I’d be making bank. How about you? Planned for the future at all?[/quote]
Thats pretty cool. They do make bank, but there’s a lot of debt involved before they start making money because of med school and all that. And me, not so much. I mean i got time, but i was thinking maybe something business wise, but i think its pretty cool learning about our bodies muscles and how they interact with each other. So maybe physical therapist or something like that? But really at this point got no idea and i’m not choosing any path just yet. [/quote]
I’m pretty lucky, I’ve got a full scholarship to OU so I don’t have to worry about any undergrad debt. My mom’s an ophthalmologist so she’s got the hookup with contacts and whatnot. Plus, as long as I don’t piss her off too bad she says she’ll cover my med school fees. lol. I have a pretty good set-up.
Yeah, you’ve got plenty of time, just starting your junior year right? Don’t work yourself into a corner, keep your options open. Just make sure to keep reading up on anything that interests you. If you do go into a field related to the human body, you’ll have a leg up on everyone else in the anatomy/physiology aspect of things.
[quote]165StateChamp wrote:
[quote]parsley wrote:
[quote]165StateChamp wrote:
[quote]parsley wrote:
Lol that you threw in “baby mama”
Edit: what you got in mind now? or you’re not sure?[/quote]
Medicine. I’d really like to do orthopedic surgery, specifically working with injuries from athletics. I’d be helping people, it’s a very well-respected career and I’d be making bank. How about you? Planned for the future at all?[/quote]
Thats pretty cool. They do make bank, but there’s a lot of debt involved before they start making money because of med school and all that. And me, not so much. I mean i got time, but i was thinking maybe something business wise, but i think its pretty cool learning about our bodies muscles and how they interact with each other. So maybe physical therapist or something like that? But really at this point got no idea and i’m not choosing any path just yet. [/quote]
I’m pretty lucky, I’ve got a full scholarship to OU so I don’t have to worry about any undergrad debt. My mom’s an ophthalmologist so she’s got the hookup with contacts and whatnot. Plus, as long as I don’t piss her off too bad she says she’ll cover my med school fees. lol. I have a pretty good set-up.
Yeah, you’ve got plenty of time, just starting your junior year right? Don’t work yourself into a corner, keep your options open. Just make sure to keep reading up on anything that interests you. If you do go into a field related to the human body, you’ll have a leg up on everyone else in the anatomy/physiology aspect of things.[/quote]
Sounds good man. And yeah going into junior year
Friday, August 5th, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
60 X 20
80 X 20
100 X 15
120 X 15
140 X 10
Skullcrushers:
60 X 4 X 8
1-Arm Overhead Dumbbell Extensions:
20’s X 2 X 6
25’s X 2 X 5
DC Tricep Stretch: 20’s for 1:30
Cross Body Hammer Curls:
20’s X 10
30’s X 10
35’s X 10
40’s X 8
Dumbbell Preacher Curls:
25’s X 2 X 12
30’s X 2 X 7
Seated Hammer Curls:
20’s X 10
30’s X 10
35’s X 2 X 8
DC Bicep Stretch: 20’s for 1:30
Seated Calf Raises:
45 X 15
90 X 2 X 10
Standing Abs:
100 X 4 X 10
Doing cable work before free weights made my elbows feel awesome! It killed the weights I could use but I’m fine with that as long as I can do the bread and butter movements pain free. Good day overall.
Sunday, August 7th, 2011
AM - 90 min fasted walking
I keep getting lost in my neighborhood so my walks are getting more and more extravagant. I don’t really mind to be honest.
Monday, August 8th, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
175 X 3 @ 70%
200 X 3 @ 80%
225 X 3 @ 90%
Close-grip Bench:
145 X 8
150 X 8
155 X 6
160 X 6
Dumbbell Flies:
30’s X 5 X 10
Dumbbell Laterals:
20’s X 5 X 15
Band Pushdowns:
Purple X 5 X 15
Deadstop Barbell Skullcrushers:
65 X 3 X 8
Band Pull-aparts:
Purple X 4 X 25
Lying External Rotations:
2.5 X 3 X 15
DC Chest Stretch: 35’s for 1:30
DC Triceps Stretch: 25’s for 1:30
Band tricep work before skullcrushers takes it out of me but I’m feeling good and healthy so I’m fine with it! Bodyweight is moving back up, abs are still here and looking better than ever. Lean bulk hasn’t even started yet and I’m still making progress.
