[quote]xdsho wrote:
Nice work in here man. I think I remember you squatting in the 4’s in a meet a whiles back - why no more back squats?[/quote]
Thanks man. Yeah, I was in the low 5’s on squat and deadlift in April of this year but I had a low back injury 5 weeks out from my meet that has sort of put my powerlifting goals on hold. I’ve managed to bring deadlifts back into my routine but I can’t do back squats just yet. Hence the lack of back squats! lol.
Wednesday, November 2nd, 2011
Fasted Morning Cardio/Stretching
3.3 MPH @ 3.0 Incline for 35 minutes
12 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 187.4 lbs. I weighed in in pants instead of shorts so the number is a little high. I’ll be doing that from now on because it’s starting to get cold.
how do you feel the FMC is working out for you?
[quote]gregron wrote:
how do you feel the FMC is working out for you?[/quote]
I really only include it because the recent deaths in the bodybuilding world reminded me that health comes first. So I guess I feel healthier? lol. I don’t think I’m any leaner than I would be without it. It does loosen me up though and it’s good for getting me in the gym and stretching on my off days.
Thursday, November 3rd, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
130 X 5 @ 65%
150 X 5 @ 75%
170 X 11 @ 85%
Smith Haney Shrugs:
155 X 2 X 12
165 X 2 X 12
Head-Supported Rear Delt Raises:
25’s X 10
30’s X 2 X 10
35’s X 10
Lying Rear Delt Raises
15’s X 10 RP 5 RP 3
Partial Lateral Raises:
40’s X 4 X 35
1-Arm Lateral Raises:
25’s X 2 X 10
30’s X 2 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
405 X 6
405 X 6 → 315 X 10 → 225 X 10 → 135 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
120 X 4 X 12
A guy from my chemistry class came and joined us today. It was a bit of a hassle fitting him in. He wants to lift with me from now on =/ I’ll see how it goes. He likes to talk a bit too much for my taste.
What recent deaths?
Friday, November 4th, 2011
Legs
Front Squat:
135 X 5
205 X 5 @ 75%
235 X 3 @ 85%
260 X 1 @ 95%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
285 X 8
1-Leg Leg Press:
25+2pps X 4 X 12
1-Leg Standing Leg Curls:
20 X 2 X 12
25 X 2 X 12
1-Leg Leg Extensions:
50 X 4 X 12
Hyperextensions:
Purple band X 20 DROP
BW X 10
I trained fasted today because I have homework to do later. I’ll be switching meal order around a bit and cramming stuff together because I have to be at work by 9 PM. FML. The gym is closed tomorrow because of a day game so I will not be training arms. I’m also working from noon until close so I have no idea when I’m going to eat. I’ll drink some shakes at the very minimum but hopefully it won’t come to that. It can’t come to that, right?! They can’t make me work 15 straight hours and not let me eat! lol.
[quote]parsley wrote:
What recent deaths?[/quote]
Foremost for me was the death of Zyzz. I’m serious. He really did inspire me. Luke Wood and Art Atwood also died. People like Professor X really stress the mentality of “we’re all going to die anyway”, but you can’t be hyooge when you’re dead. Your body just rots away then. lol.
Monday, November 7th, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
180 X 5 @ 70%
205 X 3 @ 80%
230 X 5 @ 90%
Incline Close-grip Bench:
135 X 4 X 8
Low Incline Dumbbell Flies:
40’s X 4 X 8
DC Chest Stretch: 45’s for 1:00
Machine Lateral Raises:
80 X 2 X 15
95 X 2 X 15
Band Pull-aparts:
Purple X 4 X 25
Cordova Extensions:
50 X 3 X 15
50 X 12
Overhead Cable Triceps Extensions:
80 X 10
90 X 10
100 X 10
110 X 10
120 X 10
Whoo, this weekend was rough. I made $500 from two nights of bouncing but worked from 11 AM to 4:15 AM the next day on Saturday because of gameday. With DST, I worked over eighteen straight hours. I did not get much to eat during that either. Due to that and the active nature of my job, I skipped cardio on Sunday to recuperate a bit and pig out junk. I’m also bumping my daily food intake up a bit. Today’s workout was decent. I started out very cold but got more into it during inclines and was rocking by the end of the session.
Lean Bulking on an Intermittent Fasting Plan
Training Days:
2 PM
Whole wheat sub with triple serving of turkey, lettuce, bell peppers, spinach, black olives and cheese
Apple
4:15 PM
Preworkout shake (1 scoop whey)
Poptart
5:45 PM
Postworkout shake (2 scoops whey)
2 Poptarts
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
1 steak taco
Plate of salad
9:45 PM
1/3 container cottage cheese
1 scoop protein powder
1 tablespoon peanut butter
1 Dannon Activia
I’m adding about 300 calories, split evenly between protein and carbohydrates. I think it will be enough to get my weight moving upwards while staying lean. We’ll just have to see!
Hi. Naked pics plz.
Tuesday, November 8th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
320 X 5 @ 75%
365 X 3 @ 85%
405 X 1 @ 95%
1-Arm Dumbbell Rows:
100’s X 4 X 10
Meadows Rows:
55 X 2 X 8
60 X 2 X 8
Rack Chins:
BW X 4 X 8
Eagle Pulldowns:
140 X 10
155 X 2 X 10
170 X 10
DC Lat Stretch: 10+BW for 1:00
The River Curls:
20’s X 10 → 25’s X 10 → 30’s X 10 → 35’s X 10
back down to
30’s X 10 → 25’s X 10 → 20’s X 10 → 15’s X 10 → 10’s X 10 → 5’s X 10
45 X static hold for ALAP
EZ Bar Cable Curls:
80 X 7
100 X 6 X 7
1-Arm FDB Cable Curls:
40 X 2 X 10
50 X 10
60 X 10
Deadlift was a speed rep. Back training is coming along well but I really suck at rack chins. I followed along with Rich as we did bicep work. It was essentially a bro workout but it felt good to really blast them. They are still hurting. I have an unwelcome training partner who I need to get rid of.
[quote]bugeishaAD wrote:
Hi. Naked pics plz.[/quote]
Herro. I have some but I would rather sext them to my male friends. I may update pics when I either get back to 195 lbs or when I get some in bodybuilding poses for the bb.com teen bodybuilder thing.
Wednesday, November 9th, 2011
Fasted Morning Cardio/Stretching
3.3 MPH @ 3.0 Incline for 35 minutes
15 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 105 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 20 times
BW of 187.6 lbs. I weighed in in shorts and pants so I’m a little lighter than last week. That’s unfortunate because I feel fatter as well! lol. Chemistry exam tomorrow so I’ll be studying…
Thanks for going into detail about all your stretching. not srs.
it’s very helpful. semisrs.
do you think you could post a crotch-angled pic when you are doing some lunge stretches? deadsrs.
thx.
What chem are you taking
[quote]bugeishaAD wrote:
Thanks for going into detail about all your stretching. not srs.
it’s very helpful. semisrs.
do you think you could post a crotch-angled pic when you are doing some lunge stretches? deadsrs.
thx.[/quote]
x 2!
[quote]gregron wrote:
[quote]bugeishaAD wrote:
Thanks for going into detail about all your stretching. not srs.
it’s very helpful. semisrs.
do you think you could post a crotch-angled pic when you are doing some lunge stretches? deadsrs.
thx.[/quote]
x 2![/quote]
x2^2
Thursday, November 10th, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
140 X 3 @ 70%
160 X 3 @ 80%
180 X 8 @ 90%
Smith Haney Shrugs:
165 X 12
175 X 2 X 12
180 X 10
Head-Supported Rear Delt Raises:
30’s X 2 X 10
35’s X 2 X 10
Rear Delt Cable Raises:
30 X 10
40 X 2 X 10
Partial Lateral Raises:
40’s X 2 X 35
45’s X 2 X 35
1-Arm Lateral Raises:
30’s X 4 X 10
Barbell Shrugs:
135 X 10
225 X 10
275 X 10
315 X 10
365 X 8
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
100 X 4 X 20
Good day. Last time I used 180 on incline I only got 5 reps so there is clear progress being made. I’ve got that exam at 7:30 tonight so I’m pretty stressed. Eating is going to be all over the place.
[quote]parsley wrote:
What chem are you taking[/quote]
Chemistry 2.