28/08/13
Morning
Fasted Cardio - Elliptical 30 minutes
Night
Military press - 5 90lbs
3 102bs
1 114lbs
Military Press - 1x10 48lbs
2x10 61lbs
10/6 70lbs
Dumbbell Lateral Raise - 3x10 13lbs
Face Pull - 5x15 5 PR
Triceps Pushdown - 2x10
2x10 6
10/8 7 PR
Db Curl - 1x10 26lbs
10/10/8 31lbs
completely forgot the ext/int rotator work
29/08/13
Fasted Cardio - elliptical 30 minutes
30/08/13
Morning
Fasted Cardio - Elliptical 33 minutes
Night
Deadlift - 2x10 136lbs
2x10 158lbs
2x10 180lbs Good groove. felt safe to up weights but went easy because of last week lower back pull.
Front Squat - 3x10 BW
1x10 48lbs
2x10 70lbs went light because of hip flexor, i think i can ease up again.
Rope Lat pulldown - 5x10 7
DB Wrist Curl 2x30 tri-set 6lbs
DB Reverse Curl
DB Radial Deviation gonna add some forearm work to help with tendonitis on elbow.
Seated Calf Raises -2x15 14
3x15 15
01/09/13
Bench Press - 5 124lbs
3 140bs
2 157lbs
db bench press - 12/12/9/7 44lbs
Triceps Pushdown - 1x10 5
2x10 6
10/8 7
Db Curl - 1x10 26lbs
10/10/8 31lbs
Hanging Leg Raise - 5x10 tried first 3 sets while holding on pullup bar, my forearms almost exploded, lol. I will add it gradually and finish on the
Plank - 2x 30s
Cardio - elliptical 20 minutes
02/09/13
Cardio - elliptical 40 minutes
03/09/13
Cardio - elliptical 30 minutes
Front Squat - 4x10 a few sets to get the DOMS away
06/09/13
Front Squat - 5x10 92lbs ramped up
2x3 110lbs
1x0 136lbs
1x1 110lbs
Lunges - BW 3x10
Leg Extension - 15/12/10/10/8/8 123lbs ramped up
Seated Calf Raises -1x15 14
2x15 15
2x15 16 PR
Hanging Leg Raise - 5x10 Did all from the bar, had to give some quick pauses in the middle of the set because of grip
Plank - 2x35s PR
Dumbbell Lateral Raise - 1x20
3x15 did some high rep work to get some blood flowing in the area because i felt the shoulder from hanging leg raise.
Cardio - Elliptical 20 minutes
07/09/13
Gym was closing could only get some quick work.
DB Bench Press - 12/12/10/8/8 44lbs ramped up
Incline Bench Press - 1x20(f)
08/09/13
Morning
Fasted Cardio - elliptical 30 minutes , still sore from leg day , didn’t think i could even hit a heart-rate of 125bpm in the beginning.
Night
Pinwheel Curls - 4x 6-10 (1) - 3x10 22lbs 1x10 26lbs
CGBP - 4x 6-10 (1) - 1x10 66lbs 1x10 88lbs, 2x10 110lbs didn’t flare elbows, because normally it would murder my joints.
Preacher curls - 3x 8-10 (2) - 1x10 40lbs, 2x10 62lbs
Lying Behind the head extensions - 3x 8-10 (2) - 3x10 40lbs
Alternating Dumbbell curls - 3x 8-10 (2) - 1x10 31lbs, 2x8 31lbs(f)
French Presses - 3x 8-10 (2) - 1x10 26lbs, 1x10 31lbs, 1x10 40lbs felt a little pinching on the shoulder on the last sets, so i don’t think i will be able to keep it on the routine.
After completing my last 5/3/1 cycle decided to change things up and start a new program, more focused on BB.
Picked KingBeef’s 5 day split routine from the “Do This Routine Instead of That Dumb One” thread and went moderately light to check how my elbows and shoulder would react since i’ve been doing the basic PL movements with little variation my whole training career and have ventured so little on different exercises. Since i’ve been giving some time off from MMA and fighting in general i’ve grown more and more in love with BB.
So big news !
I’ve sit with a friend bodybuilder of mine and decided to have some guidance on training, nutrition. It’s time to stop training alone and have some help instead of keeping stuck on this rut.
This first week i went really light due to i’ve never done this kind of volume in my life and also, my elbows are a constant pain in the ass so i’ve focused on seeing what i could and couldn’t on each exercise and also there is an huge amount of LISS, i’ve decided to do a leap of faith in spite of it since he is sucessful.
Nutrition
Before Fasted Cardio: 5 caps bcaa + 5g glutamine + 1 cup of coffee + MultiVitamin
After finish wait 40 minutes until 1st meal
Meal 1 - Pancake 8 egg white + 30g oatmeal + 1 scoop whey + spices.
Meal 2 - 1.5 scoop whey + 1 dessert spoon natural peanut butter
Meal 3 - Green leaves at will, 100g brown rice, 170g chicken + 150g broccoli + 2 caps fish-oil
Meal 4 - 1.5 scoop whey + 1 dessert spoon natural peanut butter
Meal 5 - Green leaves at will, 100g brown rice, 170g chicken + 150g broccoli + 2 caps fish-oil
Meal 6 250g fish + 100g broccoli or pumpkin or green bean
Nutrition doesn’t change much all week, i just lower the brown rice on each meal from 100g to 50g in the weekends.
Training
Fasted Cardio - everyday 50 minutes on weekdays and 80 minutes on weekends - light walk
It will be a ABCD split 5 days a week.
I’m very excited and looking forward to it.
10/09/13
Deadlift 6 x 12/12/10/10/8/6 - 2x12 135lbs, 2x10 155lbs, 2x8 176lbs, , 1x6 198lbs
Dumbbell Bent-over Row - 4x12 ramped up 40lbs went really light, elbow just ached a little.
Smith Bent-over Row 4 x 12 2 secs hold ramped up 22lbs wow, it’s really hard keeping contracting those 2 seconds
Lat pulldown - 4x12 ramped up 11
T-bar Row 4x10 - 1x10 44lbs, 1x10 66lbs, 2x10 77lbs
Shrugs 4x15 ramped up 154lbs
Back Extension 4x15
Cardio - elliptical 15 minutes
11/09/13
Front Squat - 6 x 12/12/10/10/8/6 - 2x12 48lbs, 2x10 62lbs, 1x8 72lbs, 1x6 92lbs
Leg Extension 4x15 2secs holds, ramped up 72lbs
Leg press 4x20 - ramped up 176lbs
Lunges - 3x8
Lever Seated Hip Adduction 4x15 - ramped up 11
Lying Leg curls 4x15 - ramped up 4 was very sore from deadlift and back extension, hamstring workout was ridiculously light
Stiff Leg deadlift 3 x 15 - ramped up 66lbs
Lever 45° Calf Press 4 x 20 - ramped up 154lbs
Seated Calf Raises 4 x15 15
12/09/13
Smith Shoulder Press 4 x 12/12/10/8 murdered my elbow, going back to military press
Arnold press 4 x 15 - ramped up 13lbs
Lateral Raises 4 x 12 13lbs
Face Pulls 4x15 5
Seated Curl 4 x 12 - 1x12 40lbs, 1x12 53lbs, 2x12 66lbs
Alternate Curls 4x8 - 26lbs ramped up
EZ bar preacher curl 3x12 - 2x12 40lbs, 1x12 62lbs
13/09/13
Bench Press 6 x 12/12/10/10/8/6 2x12 70lbs, 2x10 92lbs, 1x8 115lbs, 1x6 119lbs
Cable Incline Fly 4x15 1 my chest was so fried and i’m not used to the volume i could barely do it.
Cable Standing Fly 4x12 2 seconds hold - 3
Dumbbell Incline Bench Press 4 x10 - 35lbs
Dips 3 x failure - 3x8
EZ Bar Lying Triceps Extension 12/10/8/6 12/10 40lbs, 8/6 48lbs impressive, elbows didn’t ache.
Triceps Rope Pushdown - 3x15 3
Unilateral French Presses 3x12 - shoulder pinched, gonna drop it.
14/09/13
Fasted Cardio - light walk 60 minutes
still sore as hell from the hamstrings and calves.
15/09/13
Cardio - Elliptical 40 minutes
Weighted Crunch - 4x20 44lbs
Hanging Leg Raise - 4x20
16/09/13
Deadlift 6 x 12/12/10/10/8/6 - 2x12 135lbs, 2x10 155lbs, 1x8 176lbs, , 1x6 198lbs
Dumbbell Bent-over Row - 4x12 ramped up 44lbs
Smith Bent-over Row 4 x 12 2 secs hold - 12/12/8 cut short, felt elbow.
Lat pulldown - 4x12 ramped up 9
T-bar Row 4x10 - 1x10 44lbs, 1x10 66lbs, 2x10 77lbs
Shrugs 4x15 ramped up 154lbs
Back Extension 4x15
17/09/13
Morning
Fasted Cardio - elliptical 50 minutes
Night
Front Squat - 6 x 12/12/10/10/8/6 - 2x12 48lbs, 2x10 62lbs, 1x8 83lbs, 1x6 92lbs PR felt a my left knee.
Leg Extension 4x15 2secs holds, ramped up 72lbs good form and contraction much more control than last week
Leg press 4x20 - ramped up 187lbs
Lunges - 10/10/9 PR
Lever Seated Hip Adduction 4x15 - ramped up 11
Lying Leg curls 4x15 - ramped up 6 still sore, but decided to increase weight. PR
Stiff Leg deadlift 3 x 15 - ramped up 88lbs PR
Lever 45° Calf Press 4 x 20 - ramped up 165lbs PR
Seated Calf Raises 4 x 20 15 i’m probably gonna be bed-ridden tomorrow. ended up confusing and doing 20 instead o 15, no wonder my calves felt like exploding.
18/09/13
Military Press 4 x 12/12/10/8 - 2x12 44lbs, 1x10 57lbs 1x8 66lbs elbow felt good and didn’t flare up.
Arnold press 4 x 15 - ramped up 15lbs PR
Lateral Raises 4 x 12 13lbs
Face Pulls 4x15 6 PR
Seated Curl 4 x 12 - 22lbs changed for the db instead of barbell, felt more natural
Alternate Curls 4x8 - 26lbs ramped up
EZ bar preacher curl 3x12 - 2x12 52lbs 1x11 62lbs PR
19/09/13
Morning
Fasted Cardio - walking 35 minutes
Night
Bench Press 6 x 12/12/10/10/8/6 2x12 70lbs, 2x10 92lbs, 1x8 115lbs, 1x6 123lbs PR
Cable Incline Fly 4x15 ramped up 2 PR
Cable Standing Fly 4x12 2 seconds hold - 2/2/3/3 PR
Dumbbell Incline Bench Press 4x10 - 2x10 9/7 35lbs
Dips 3 x failure - 3x8
EZ Bar Lying Triceps Extension 12/10/8/6 12/10 40lbs, 8/6 48lbs
Triceps Rope Pushdown - 3x15 2