Journey to a State Title

Training Training Logs
701

[quote]VikingsAD28 wrote:

[quote]SSC wrote:
Just keep doing your thing man. Videos are always cool but unless the person requesting them (I know Greg has 'em) has them you don’t owe anyone anything.

As for bullshit on lifts… what? You’re doing well, but it’s not like you’re saying you’re inclining 495 for 6-15 or something.

So, keep up the good work bro.[/quote]

Don’t worry, we are friends, I was just giving him shit. I have seen him bench 270 with my own two eyes and don’t doubt his ability to squat and dead 500+ when he is healthy.[/quote]

I gotcha, haha. I know things don’t always translate correctly over the internet. :slight_smile:

702

[quote]SSC wrote:

[quote]VikingsAD28 wrote:

[quote]SSC wrote:
Just keep doing your thing man. Videos are always cool but unless the person requesting them (I know Greg has 'em) has them you don’t owe anyone anything.

As for bullshit on lifts… what? You’re doing well, but it’s not like you’re saying you’re inclining 495 for 6-15 or something.

So, keep up the good work bro.[/quote]

Don’t worry, we are friends, I was just giving him shit. I have seen him bench 270 with my own two eyes and don’t doubt his ability to squat and dead 500+ when he is healthy.[/quote]

I gotcha, haha. I know things don’t always translate correctly over the internet. :)[/quote]

Haha yeah, me and Cody are IRL friends. He’s never gotten to see me lift while healthy but he knows a couple of my friends who have. I don’t think anyone who has been posting in my log is calling BS either. Thanks for your concern though and also thanks for the kind words.

703

[quote]SSC wrote:

[quote]VikingsAD28 wrote:

[quote]SSC wrote:
Just keep doing your thing man. Videos are always cool but unless the person requesting them (I know Greg has 'em) has them you don’t owe anyone anything.

As for bullshit on lifts… what? You’re doing well, but it’s not like you’re saying you’re inclining 495 for 6-15 or something.

So, keep up the good work bro.[/quote]

Don’t worry, we are friends, I was just giving him shit. I have seen him bench 270 with my own two eyes and don’t doubt his ability to squat and dead 500+ when he is healthy.[/quote]

I gotcha, haha. I know things don’t always translate correctly over the internet. :)[/quote]

How sarcasm font still doesn’t exist is beyond me.

704

Saturday, September 3rd, 2011

Arms/Calves/Abs

Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 15
120 X 15
130 X 15

Skullcrushers:
70 X 4 X 6

1-Arm Overhead Dumbbell Extensions:
20’s X 3 X 8
25’s X 8

DC Tricep Stretch: 25’s for 1:30

Cross Body Hammer Curls:
30’s X 15
35’s X 15
40’s X 12
45’s X 10

Dumbbell Preacher Curls:
30’s X 2 X 12
35’s X 2 X 6

Low Cable Curls:
80 X 10
90 X 10
100 X 10
110 X 10

DC Bicep Stretch: 30’s for 1:00

Seated Calf Raises w/ 30 second stretch:
90 X 4 X 10

Hanging Leg Raises:
BW X 4 X 10

Standing Abs:
100 X 4 X 10

I trained fasted on BCAAs today because the Huff was closing early for game day. It started off a little weak but by the end it turned into a great session. I had a terrific pump and was in pain throughout. I moved the weights up some too.

705

Monday, September 5th, 2011

Chest/Shoulders/Triceps

Lying External Rotations:
2.5 X 3 X 15

Bench:
Bar X 8
135 X 6
165 X 3 @ 70%
190 X 3 @ 80%
215 X 7 @ 90%

Close-grip Bench:
145 X 10
150 X 10
155 X 6
160 X 6

Dumbbell Flies:
35’s X 4 X 10

DC Chest Stretch: 40’s for 1:30

Dumbbell Laterals:
30’s X 5 X 12

Band Pushdowns:
Purple X 5 X 20

Barbell Skullcrushers:
70 X 8
70 X 3 X 6

DC Triceps Stretch: 25’s for 1:30

Band Pull-aparts:
Purple X 4 X 25

A lot of campus restaurants were closed and the weightroom was closed for much of the day so today was a bit topsy-turvy. I didn’t eat the foods I like to eat or train at the time I like to but I made do and actually had a pretty decent day. Nutrition post coming soon…

706

Lean Bulking on an Intermittent Fasting Plan

Despite some advice from people I respect telling me to abandon this method, I’m still sticking with IF for experimental purposes. It has slowed my weight gain but has kept me lean despite eating ‘sub-par’ quality foods and doing no designated cardio. Some of this can be attributed to decent genetics, a larger part of it is due to the fast-feast nature of this eating plan.

Training Days:

2 PM
Whole wheat sub with double serving of turkey, lettuce, bell peppers, spinach, black olives and Cheese
Apple

4:00-4:15 PM
Preworkout shake (1 scoop whey)
Poptart

5:30-5:45 PM
Postworkout shake (1.5 scoop whey)
Poptart

7:00-7:15 PM
Chicken and shrimp stirfry (1.5 scoop chicken, 1.5 scoop shrimp, handful of cashews, broccoli, mushrooms)
1 big scoop and 2 small scoops of white rice
Two Chick-fil-A Chargrilled Chicken Sandwiches
Plate of salad

9:45 PM
1/3 container cottage cheese
1 scoop protein powder
1 tablespoon peanut butter
1 Dannon Activia

I like this because I can easily add in small amounts of food to keep making progress. Two weeks from now I’ll add in another Poptart and half scoop of whey postworkout. Four weeks from now I’ll add another tablespoon of peanut butter to my final meal and then cruise for a while. I aim to be up to 195 lbs in the morning at this body fat come winter break. I’ll be doing weekly weigh-ins Sunday mornings. Despite having been 200.1 lbs at one point, if I can hit my goal, I think it will be an all-time size PR.

Training-wise, I took a couple of pictures. I don’t really want to bother Cody to post them for me, but from what I saw, chest, shoulders, traps, back thickness and back detail are major strong points for me. My arms are lagging very badly, especially triceps, and I could use a lot more back width. I think my legs have gotten a lot smaller because I’ve stopped back squatting heavy so I’m going to have to put a lot of emphasis on them. Calves need to come up.

Strengths:
Chest
Shoulders
Traps
Back thickness/detail

Weaknesses:
Arms (especially triceps)
Legs
Calves

I am going to have to spend some time making a new split. Suggestions on that and exercise selection, anyone?

707

[quote]165StateChamp wrote:

I am going to have to spend some time making a new split. Suggestions on that and exercise selection, anyone?[/quote]

Meal plan looks pretty good to me.

What sort of split are you looking to do/ how many days are you looking to put in a week?

708

[quote]165StateChamp wrote:
I like this because I can easily add in small amounts of food to keep making progress. Two weeks from now I’ll add in another Poptart and half scoop of whey postworkout. Four weeks from now I’ll add another tablespoon of peanut butter to my final meal and then cruise for a while. I aim to be up to 195 lbs in the morning at this body fat come winter break. I’ll be doing weekly weigh-ins Sunday mornings. Despite having been 200.1 lbs at one point, if I can hit my goal, I think it will be an all-time size PR.

Training-wise, I took a couple of pictures. I don’t really want to bother Cody to post them for me, but from what I saw, chest, shoulders, traps, back thickness and back detail are major strong points for me. My arms are lagging very badly, especially triceps, and I could use a lot more back width. I think my legs have gotten a lot smaller because I’ve stopped back squatting heavy so I’m going to have to put a lot of emphasis on them. Calves need to come up.

Strengths:
Chest
Shoulders
Traps
Back thickness/detail

Weaknesses:
Arms (especially triceps)
Legs
Calves

I am going to have to spend some time making a new split. Suggestions on that and exercise selection, anyone?[/quote]

sounds like you’ve got a good solid plan for your diet and for your goals (weight gain goals)

We’re always our own worst critiques. Do you hit arms hard as it is? Are you looking for a set program (like 531 or something) or are you trying to get on a different BP split? If so you could check out some of the suggestions in KingBeefs thread.

I dont know if my vids comment stirred up a bit of drama or anything but that was far from my intentions. Definitely not me calling you out or saying your lifts are BS… just to clarify

709

Tuesday, September 6th, 2011

Back/Biceps

Conventional Deadlift:
135 X 5
225 X 5
275 X 5
315 X 5
375 X 5

HS Seated Rows:
2pps X 2 X 10
25+2pps X 2 X 8

Lat Pulldown:
110 X 10
120 X 10
130 X 10
140 X 8

Seated Cable Low Row:
80 X 10
100 X 10
120 X 10
130 X 10

Straight Arm Pulldown:
50 X 20
60 X 20
70 X 20

Band Lat Stretch: Green for 1:30

Alternating Dumbbell Curls:
30’s X 12
35’s X 10
40’s X 6
45’s X 4

Rope Hammer Curls:
70 X 15
80 X 15
90 X 15
100 X 15

DC Biceps Stretch: 30’s for 1:00

Deadlifts are coming back well. Progression seems to still be coming along easily. HS rows gave me a great feel in my lats so I think I’ll keep them. I liked cable rows as well. I didn’t really feel my biceps well on dumbbell curls. I’ll keep working at it.

710

[quote]Blaze_108 wrote:

[quote]165StateChamp wrote:

I am going to have to spend some time making a new split. Suggestions on that and exercise selection, anyone?[/quote]

Meal plan looks pretty good to me.

What sort of split are you looking to do/ how many days are you looking to put in a week?[/quote]

Right now I’m just trying to get my strength back up/powerbuilding by doing the power lifts or variations of them in bodybuilding rep ranges. I’m also focusing on bringing up my arms and shoulders (found out I don’t really need to focus so much on shoulders).

Monday - Chest/Shoulders/Tris (Bench 5/3/1)
Tuesday - Back/Biceps (Deadlift)
Thursday - Shoulders/Calves (Incline 5/3/1)
Friday - Legs (Front Squat)
Saturday - Arms/Calves

Once I’ve gotten back to the 500+/270+/500+ range on the powerlifts I’d like to switch to another split that puts a lot more emphasis on arms, back and legs. I find five days works best for me. Any suggestions on split/exercise selection, I’m all ears/eyes. lol

711

[quote]gregron wrote:

[quote]165StateChamp wrote:
I like this because I can easily add in small amounts of food to keep making progress. Two weeks from now I’ll add in another Poptart and half scoop of whey postworkout. Four weeks from now I’ll add another tablespoon of peanut butter to my final meal and then cruise for a while. I aim to be up to 195 lbs in the morning at this body fat come winter break. I’ll be doing weekly weigh-ins Sunday mornings. Despite having been 200.1 lbs at one point, if I can hit my goal, I think it will be an all-time size PR.

Training-wise, I took a couple of pictures. I don’t really want to bother Cody to post them for me, but from what I saw, chest, shoulders, traps, back thickness and back detail are major strong points for me. My arms are lagging very badly, especially triceps, and I could use a lot more back width. I think my legs have gotten a lot smaller because I’ve stopped back squatting heavy so I’m going to have to put a lot of emphasis on them. Calves need to come up.

Strengths:
Chest
Shoulders
Traps
Back thickness/detail

Weaknesses:
Arms (especially triceps)
Legs
Calves

I am going to have to spend some time making a new split. Suggestions on that and exercise selection, anyone?[/quote]

sounds like you’ve got a good solid plan for your diet and for your goals (weight gain goals)

We’re always our own worst critiques. Do you hit arms hard as it is? Are you looking for a set program (like 531 or something) or are you trying to get on a different BP split? If so you could check out some of the suggestions in KingBeefs thread.

I dont know if my vids comment stirred up a bit of drama or anything but that was far from my intentions. Definitely not me calling you out or saying your lifts are BS… just to clarify [/quote]

Thanks, I’m hoping diet works out well. I find it’s the most important part for me.

I have been trying to bring my arms up since last school year but I think I’m finally doing it intelligently now. Right now, I’m doing two exercises, 8-10 sets of biceps stuff on back day and the same on chest day. On arms day I do three exercises each for biceps/triceps and aim for 12-15 sets each body part. Right now I’m trying to powerbuild and bring my base strength levels back up before I go into full-on 'bodybuilding. Once I do that, I’d like a split that emphasizes legs, back and arms. I was thinking about doing a quads day and a hams day but that doesn’t fit with the powerlifts very well. Any ideas?

Oh, I know you weren’t calling me out. I have a meet video and multiple pictures up and I’ve always had consistent progress documented in this training log. Calling me a liar would be pretty stupid. Did you miss my question about what video editing software you use?

712

Well shit! I had typed out a long response on my iPhone and then when I was almost done I friggin fat fingered it and hit the reset button! Idiot

I think your lifting plan sounds good. You can definitely find a way to hit the power lifts with a quad day and hammie day routine. Just hit squats on quad day, RDL’s or something “big” on hammie day and then do conventional deads on back day… Something like that. There’s no rules saying that a lift can’t be on a certain day if it’s not completely that muscle group ya know?

I saw your HS Powerlifting meet vids when I was going through your log to get all caught up. They were good. You had the best form of anyone on your team. I did miss your question, sorry man. When making my vids I just use iMovie on my MacBook. It’s very easy and takes about 5 minutes to make a video if I’m splicing multiple clips together and adding stupid captions and whatnot lol.

713

Thursday, September 8th, 2011

Shoulders/Calves/Abs

Lying External Rotations:
2.5 X 3 X 15

Barbell Incline:
45 X 8
130 X 3 @ 70%
150 X 3 @ 80%
165 X 8 @ 90%

Dumbbell Lateral Raises:
25’s X 15
30’s X 15
35’s X 15
40’s X 10
45’s X 10 → 20’s X 10 → 15’s X 10

Machine Lateral Raises:
50 X 15
65 X 15
80 X 12
95 X 10

Dumbbell Rear Delt Raises:
40’s X 2 X 15
45’s X 2 X 15

Facepulls:
110 X 30

Band Pullaparts:
Purple X 4 X 25

3 Second Hold Dumbbell Shrugs:
100’s X 3 X 10

Seated Calf Raises w/ 30 second stretch:
90 X 4 X 10

Hanging Leg Raises:
BW X 4 X 10

Standing Abs:
100 X 4 X 10

The incline set was okay but I wanted more. The bar path was really off and it didn’t feel that great. Better luck next week. Dumbbell laterals are definitely stalled so I will be switching things around next week. I also didn’t like my rear delt raises that much so I will switch to a stricter exercise as well. Great pump regardless and a pretty decent workout for training semi-fasted.

714

[quote]gregron wrote:
Well shit! I had typed out a long response on my iPhone and then when I was almost done I friggin fat fingered it and hit the reset button! Idiot

I think your lifting plan sounds good. You can definitely find a way to hit the power lifts with a quad day and hammie day routine. Just hit squats on quad day, RDL’s or something “big” on hammie day and then do conventional deads on back day… Something like that. There’s no rules saying that a lift can’t be on a certain day if it’s not completely that muscle group ya know?

I saw your HS Powerlifting meet vids when I was going through your log to get all caught up. They were good. You had the best form of anyone on your team. I did miss your question, sorry man. When making my vids I just use iMovie on my MacBook. It’s very easy and takes about 5 minutes to make a video if I’m splicing multiple clips together and adding stupid captions and whatnot lol.[/quote]

Lol, don’t you hate that? I always make sure to copy my posts too in case T-Nation goes haywire.

Yeah, that definitely makes sense. I just have to take into consideration certain issues of my own when making a split like that. Too many lower back intensive lifts and my numbers go down…more than two pressing days and my impingement flares up…limited selection on triceps exercises because of elbow issues. It’s pretty stupid but we all have to plan around our own issues.

Haha those were the good old days. It was like the old/new days of powerlifting, absolutely no judging standards at the state meet and lifts were all over the place. Man, high school was fun. Unfortunately, I don’t have a Mac. My friend does have an I-Phone though so I should still be able to upload videos once we start training together. My phone is a Microsoft KinTwoM and it only allows you to access pics/vids through Zune and I need the USB cable for it that I accidentally threw away…it’s a huge mess.

715

Friday, September 9th, 2011

Legs

Front Squat:
135 X 5
185 X 5
225 X 5
265 X 5

Barbell RDL’s:
135 X 8
185 X 8
225 X 8
265 X 8

Leg Press:
4pps X 20
5pps X 20
6pps X 6

Lying Leg Curls:
50 X 15
65 X 15
80 X 10
95 X 6

Leg Extensions:
50 X 30
80 X 100

DC Quad Stretch: 30 seconds
DC Hamstring Stretch: 30 seconds

Trained with my buddy David today. He’s a fullback on OU’s football team and has a bye week. He has some back issues though so he ran a couple miles and played basketball while I squatted and did RDLs. He jumped in for leg press and the rest. Man, lifting today sucked. My rest periods were way short and the weights were embarrassingly low compared to last week. David didn’t drag at all throughout the workout, he’s used to a quick pace because that’s how OU does things. On the other hand, I puked before my last set of leg extensions. Ah well, better luck next week.

716

[quote]165StateChamp wrote:
Trained with my buddy David today. He’s a fullback on OU’s football team and has a bye week. He has some back issues though so he ran a couple miles and played basketball while I squatted and did RDLs. He jumped in for leg press and the rest. Man, lifting today sucked. My rest periods were way short and the weights were embarrassingly low compared to last week. David didn’t drag at all throughout the workout, he’s used to a quick pace because that’s how OU does things. On the other hand, I puked before my last set of leg extensions. Ah well, better luck next week. [/quote]

Is that like, Boomer Sooner OU?

Also, lol’in at puking man. Fucking hate that. Happens (very rarely to me,) but it’s always a pain in the ass when it does. Solid work out man!

717

that sucks about the injuries but you’re right, everyones got issues that they’ve gotta work around. I’m sure you’ll get it all dialed in soon.

thats pretty sweet that you got to lift with your buddy. You should get a copy of their strength and conditioning program and give that a go. I bet there are some bad ass workouts in there.

good looking front squats as well.

718

Saturday, September 10th, 2011

Arms/Calves/Abs

Cambered Bar Tricep Extensions:
50 X 50
100 X 20
110 X 20
120 X 20
130 X 20

Skullcrushers:
70 X 4 X 6

1-Arm Reverse Grip Extensions:
40 X 3 X 10
50 X 8

DC Tricep Stretch: 25’s for 1:30

Cross Body Hammer Curls:
30’s X 15
35’s X 15
40’s X 15
45’s X 10
50’s X 6

Dumbbell Preacher Curls:
30’s X 3 X 12
35’s X 2 X 6

Low Cable Curls:
80 X 2 X 10
100 X 2 X 10

DC Bicep Stretch: 30’s for 1:15

Seated Calf Raises w/ 20 second stretch:
90 X 5 X 10

Hanging Leg Raises:
BW X 4 X 10

Standing Abs:
100 X 4 X 10

I drank 20g of BCAAs mixed with Crystal Light Green Tea powder during the triceps portion of today. I don’t know that it made a difference, but I definitely had a great pump going. I really need to find a good pump exercise for my third lift. Good day overall. I seem to have a lot of good days. Why aren’t I huge by now?! lol

719

[quote]SSC wrote:

[quote]165StateChamp wrote:
Trained with my buddy David today. He’s a fullback on OU’s football team and has a bye week. He has some back issues though so he ran a couple miles and played basketball while I squatted and did RDLs. He jumped in for leg press and the rest. Man, lifting today sucked. My rest periods were way short and the weights were embarrassingly low compared to last week. David didn’t drag at all throughout the workout, he’s used to a quick pace because that’s how OU does things. On the other hand, I puked before my last set of leg extensions. Ah well, better luck next week. [/quote]

Is that like, Boomer Sooner OU?

Also, lol’in at puking man. Fucking hate that. Happens (very rarely to me,) but it’s always a pain in the ass when it does. Solid work out man![/quote]

Yessir, I am a student at the University of Oklahoma.

I seem to be puking after most leg sessions these days. I thought it was because I was doing them fasted due to scheduling conflicts but I had a meal before lifting yesterday and I still puked. Highly annoying. Thanks for the kind words!

720

[quote]gregron wrote:
that sucks about the injuries but you’re right, everyones got issues that they’ve gotta work around. I’m sure you’ll get it all dialed in soon.

thats pretty sweet that you got to lift with your buddy. You should get a copy of their strength and conditioning program and give that a go. I bet there are some bad ass workouts in there.

good looking front squats as well. [/quote]

Yeah, I love lifting with good training partners. Back home I have two to three guys who I can depend on and out here I’ve got a couple too. You need to find yourself one!

I actually did have a copy of OU’s spring workouts. It’s pretty Westside-influenced, lots of speed work and chains and such, but also some power cleans and hang snatches as well. Not to be cocky, but OU football players really aren’t very strong. The coaches themselves say they’re not chasing numbers, they’re trying to make football players. I’d have to say most of their success comes from their conditioning work outside the weightroom; they are a very in-shape football team. Thanks for the good words!