It was raining today so it was hard as hell to get motivated to go to the gym but I did anyway. It was forearms and abs day. Im also glad I did go tons of hotties today.
A) Wrist adduction
6set 12,10,8,8,6,15
B1) Wrist curls inverted grip
5sets 12,10,10,8,15
B2) Wrist curls standard grip
5sets 12,10,10,8,15
C) Reverse curls
3sets 12,10,15
Today was day one of week 2 chest/back. It felt really good. Getting the db up to my chest was alot easier since I used a diffrent incline bench. Their rearranging everything at the gym. I was hoping they bought new equipment like a t-bar, some more dumbbells, and a moveable decline bench but no its gonna be like a aerobic area. I dont like it because it makes it feel really cramped in there now plus I along with everyone else wants more db that go above 100lbs and a decline bench.
A1) Low incline db press
1x7 70lbs
1x5 80lbs
1x3 90lbs
1x7 80lbs
1x5 90lbs
1x3 100lbs
A2) Weighted pull-ups
1x7 20lbs
1x5 30lbs
1x3 40lbs
1x7 30lbs
1x5 40lbs
1x3 45lbs
B1) Bench Press
2x10 280lbs
2x8 290lbs
1x6 300lbs
B2) 1-arm db rows
2x10 80lbs
2x8 90lbs
1x6 100lbs
C1) Pec deck + partials
3x10 120lbs
C2) Straight arm pull downs double contracs
3x10 120lbs
That last set of bench was awesomly hard the spotter actully had to grab the bar but he still made me work for it. My chest is sore now.
The gym I go to is kinda the opposite: we have 110, and 120lb DBs but no one used them, ha. Although for my 1-arm row 1RM I would have like 105s, but I think I barely got the 110s up in phase 1. Is your spotter doing this routine with you, or are you like me and grab random people to spot you when you think you need it…
Ill have to say music while lifting makes a huge diffrence. Latly Ive been listening to alot of Motorhead while lifting and let me tell you that really gets you going. I also have a lot of Walls of Jericho, Killswitch Engage, Pantera, Ludacris, Slipknot, AC/DC, (hed)P.E., Korn, and Dio on my mp3 player. Ohh and I gueass the area the cleared out is goin to be used for this Crossfit training thing. Ive never heard of it but I might check it out. Anyone else heard of it?
Lifting today was great. My legs felt shot afterwards. My chest is defintly sore from yesterday. Im really digging the partials for the last lift set.
A1) Front squats
1x7 225lbs
1x5 235lbs
1x3 245lbs
1x7 235lbs
1x5 245lbs
1x3 255lbs
A2) Romanian deads
1x7 235lbs
1x5 245lbs
1x3 255lbs
1x7 245lbs
1x5 255lbs
1x3 265lbs
B1) Close stance snatch platform deads
2x10 185lbs
2x8 195lbs
1x6 205lbs
B2) Walking lunges long step
2x10 45lbs db
2x8 55lbs db
1x6 65lbs db
C1) Leg press + partials
3x10 385lbs
C2) Seated leg curls double contarctions
3x10 110lbs
This week since I dropped the weight on B1 it felt alot better.
Today was arms and it was just as great as last week. Went up in weight. Gym was empty. Im thinking about changing gyms now that this crossfit thing has taken 400 sq feet of gym which makes everything really cramped. Plus the fact they didnt even ask the members if we would be interested in it or what we wanted such as dumbbells or other equipment. I also heard a rumor that golds gym might be coming in soon. Will see if I stay at the gym Im at now.
A1) Close grip preacher curl
1x7 80lbs
1x5 90lbs
1x3 100lbs
1x7 90lbs
1x5 100lbs
1x3 110lbs
A2) Close grip bench
1x7 185lbs
1x5 195lbs
1x3 205lbs
1x7 205lbs
1x5 215lbs
1x3 225lbs
B1) Incline hammer curls
2x10 40lbs
2x8 45lbs
1x6 50lbs
B2) Ez bar tricep extensions
2x10 90lbs
2x8 100lbs
1x6 110lbs
C1) Wide grip preacher curls+Partials
3x10 70lbs
C2) Rope pulldowns double contractions
3x12 140lbs
Today was great lifting day the gym was empty. Plus when I got home Thibs book had arrivied. I cant wait to start reading it.
What a day. So its story time. I went and saw dark knight tonight, bad ass movie, well Im sitting there waiting for it to start and I see hot chick with a group of 4 dudes. Well of course Im goin to look one of the guys tells his friend I was looking at here so they keep talking amongst themselves as there mean mugging me. And then I here them say kinda loudly oh Matt when was the last time you got in a fight as 2 of them look my way. Im like are you serious shit 1 of me against 4 dudes. Well fuck will see what happens. Movie finishes I go in take a piss come out and the group of them is standing out by the pisser door. Well fuck lets do it. As they walk behind me I kinda flex my upper back as I push the door open along with the tris you know kinda showin off maybee scare em off because Im not to sure how Id fare against four guys. Well it worked they stopped right out front and I walked to my car. Got all psyched out for nothing lol. So Thibs your beast training is working well.
Today was shoulder day. It was awesome I love doing power shrugs. Got alot of the book read today at work and kinda have a general idea of what to do for my cutting phase after Im done with this.
A1) Push press
1x7 145lbs
1x5 155lbs
1x3 165lbs
1x7 155lbs
1x5 165lbs
1x3 175lbs
A2) Power shrugs
1x7 365lbs
1x5 375lbs
1x3 385lbs
1x7 375lbs
1x5 385lbs
1x3 395lbs
B1)Seated db press hammer grip
2x10 55lbs
2x8 65lbs
1x6 70lbs ( couldnt get the 75s to my shoulder)
B2) Upright rowing
2x10 90lbs
2x8 100lbs
1x6 110lbs
C1) Lat cable raises + partials at top and bottom
3x12 30lbs
C2) Rear delt machine double contractions
3x10 80lbs
Today I really paid attention on the slow eccentric and accelerating fast and holy shit does that make a huge diffrence in the pump.
[quote]mavis13 wrote:
What a day. So its story time. I went and saw dark knight tonight, bad ass movie, well Im sitting there waiting for it to start and I see hot chick with a group of 4 dudes.
Well of course Im goin to look one of the guys tells his friend I was looking at here so they keep talking amongst themselves as there mean mugging me. And then I here them say kinda loudly oh Matt when was the last time you got in a fight as 2 of them look my way.
Im like are you serious shit 1 of me against 4 dudes. Well fuck will see what happens. Movie finishes I go in take a piss come out and the group of them is standing out by the pisser door. Well fuck lets do it.
As they walk behind me I kinda flex my upper back as I push the door open along with the tris you know kinda showin off maybee scare em off because Im not to sure how Id fare against four guys.
Well it worked they stopped right out front and I walked to my car. Got all psyched out for nothing lol. So Thibs your beast training is working well.
Today was shoulder day. It was awesome I love doing power shrugs. Got alot of the book read today at work and kinda have a general idea of what to do for my cutting phase after Im done with this.
A1) Push press
1x7 145lbs
1x5 155lbs
1x3 165lbs
1x7 155lbs
1x5 165lbs
1x3 175lbs
A2) Power shrugs
1x7 365lbs
1x5 375lbs
1x3 385lbs
1x7 375lbs
1x5 385lbs
1x3 395lbs
B1)Seated db press hammer grip
2x10 55lbs
2x8 65lbs
1x6 70lbs ( couldnt get the 75s to my shoulder)
B2) Upright rowing
2x10 90lbs
2x8 100lbs
1x6 110lbs
C1) Lat cable raises + partials at top and bottom
3x12 30lbs
C2) Rear delt machine double contractions
3x10 80lbs
Today I really paid attention on the slow eccentric and accelerating fast and holy shit does that make a huge diffrence in the pump.
[/quote]
Yeah, the movie was pretty sweet. That’s funny that 4 dudes got pissed at you for looking at the girl with them. Usually people have a lot more to hide behind with a group, it’s the same with beer muscles, stupid kids.
Anyway, phase 3 is killing me, in a good way. I found in my log some old lifts (from December and January, when I did the Waterbury Method), it seems like Thibs program is making me stronger by 20-30% in my lifts, and helping me fill out my shorts, haha…
Yeah it was kinda funny. They were just scared because Im bigger and better looking then them lol.
Lol phase 3 just about killed me today too. Ive noticed that my strenghs has gone up alot in just about all my lifts also. Plus Ive been pushing it alot.
Today I really upped the weight and focused on flexing my chest and lowering the weight slow and lifting it as fast as I could. Let me tell you my chest and back felt like they were going to explode.
A1) Low incline db press
1x7 70lbs
1x5 80lbs
1x3 90lbs
1x7 80lbs
1x5 90lbs
1x3 100lbs
A2) Weighted pull ups
1x7 30lbs
1x5 40lbs
1x3 50lbs
1x7 40lbs
1x5 50lbs
1x3 55lbs
B1) Bench press
2x10 290lbs
2x8 300lbs
1x6 305lbs
B2) 1arm db rows
2x10 90lbs
2x8 100lbs
1x6 100lbs (highest db gym has)
C1) Pec deck + partials
3x10 125lbs
C2) Staight arm push downs double contracts
3x10 120lbs
Today once again I really pushed myself alot. Still really focusing on lowering slow and lifting fast. By the end of this workout my legs were shaking.
A1) Front squats
1x7 245lbs
1x5 265lbs
1x3 275lbs
1x7 265lbs
1x5 275lbs
1x3 295lbs
A2) Romain deads
1x7 265lbs
1x5 285lbs
1x3 295lbs
1x7 285lbs
1x5 295lbs
1x3 315lbs
B1)Snatch grip deads from a platform
2x10 185lbs
2x8 205lbs
2x6 215lbs
B2) Walking lunges
2x10 35lbs
2x8 45lbs
1x6 55lbs
C1) Leg press + partials
3x10 435lbs
C2) Seated leg curls double contractions
3x10 130lbs
Someone was on the seated leg curls and come to find out the gym got rid of the lying leg curl machine. Grrr I guess its one way to make room for this crossfit. Which I found out if you join in for crossfit its $125 a month for someone to kick your ass. Im sorry but I can kick my own ass by myself.
Damn dude, you really up’ed the weight on everything this last session. I’m gonna have to TRY do the same now (good old motivation, thanks).
Chest is STILL kinda sore. Legs werent as sore as I thought. Ive been busy as hell today so by the time I motivated myself to get in the gym I was kinda tired but it was just abs and forearms so wasnt to hard. I need to really start hittin the abs hard. If anyone knows of a good ab circuit Id love to hear it.
Same workout for abs and forearms as before.
Yesterday was good. Arms felt like they were gonna explode. Got alot of blood flow arms were so hot you could cook a egg on them. Really focused on MSC and lowering the weight slow. I finnished the black book yesterday. Ill probably read through it again today.
A1) Close grip preacher curl
1x7 90lbs
1x5 100lbs
1x3 110lbs
1x7 100lbs
1x5 110lbs
1x3 110lbs
A2) Close grip bench
1x7 205lbs
1x5 215lbs
1x3 225lbs
1x7 215lbs
1x5 225lbs
1x3 235lbs
B1) Incline hammer curls
2x10 45lbs
2x8 50lbs
1x6 55lbs
B2) Ez bar tricep extensions
2x10 100lbs
2x8 110lbs
1x6 120lbs
C1) Wide grip preacher curls + Partials
3x12 70lbs
C2) Rope tricep pushdowns double contraction
3x12 140lbs
Today was alright. Knida over sleep and I felt kinda sluggish but I still went heavy as I could. Next week Ill deload and go a hair lighter.
A1) Push press
1x7 145lbs
1x5 155lbs
1x3 165lbs
1x7 155lbs
1x5 165lbs
1x3 175lbs
A2) Power shrugs
1x7 365lbs
1x5 385lbs
1x3 405lbs
1x7 385lbs
1x5 405lbs
1x3 425lbs
B1) Db press hammer grip
2x10 60lbs
2x8 70lbs
1x8 80lbs
B2) Upright rows
2x10 100lbs
2x8 110lbs
1x6 120lbs
C1) Cable lat raise + partials
3x12 30lbs
C2) Pec deck double contractions
3x12 90lbs
You know what annoys the hell out of me people who take the bench your using just because you get up to get some more water. Open your fucking eyes and take notice to the 85lb and 90lb dumbbells on each side along with the paper next to it. Hmmm thats a sure fire way to tell if someones on that peice of equipment.
Today was the last chest/back day and what a good day. Next week Ill be testing my 1rm on bench. Im starting to wish I would have takin mesurements at the begining of this but oh well.
A1) Low incline db press
1x7 70lbs
1x5 80lbs
1x3 85lbs
1x7 80lbs
1x5 85lbs
1x3 90lbs
A2) Weighted pull ups
1x7 25lbs
1x5 30lbs
1x3 35lbs
1x7 30lbs
1x5 35lbs
1x3 40lbs
B1) Bench press
2x10 270lbs
2x8 280lbs
1x6 290lbs
B2) 1 arm db rows
2x10 80lbs
2x8 90lbs
1x6 95lbs
C1) Pec deck + Partials
3x12 120lbs
C2) Straight arm push downs doubles
3x12 140lbs
This felt great. I cant belive this is almost over. Ive noticed a big diffrence in the size of my shoulders and a little in my upper chest finally. Im goin to design my next program using Thibs info from the black book and Im snaging the P90X diet. Im training no for leaning out my goal is getting down to 8-10% bf.
So you’re almost done the last phase. Did you say you’re deloading on this week 4, or the following week when you’ve finished? I’m curious as to what you’re 1RM maxes have increased to (compared to your old ones, which you should post a comparison!).
I also wish I took measurements in the very beginning (I think I did in the beginning of phase 2, whatever).
[quote]osterm38 wrote:
So you’re almost done the last phase. Did you say you’re deloading on this week 4, or the following week when you’ve finished? I’m curious as to what you’re 1RM maxes have increased to (compared to your old ones, which you should post a comparison!).
I also wish I took measurements in the very beginning (I think I did in the beginning of phase 2, whatever).[/quote]
Yep its the last week for me. Im deloading. It says in his book on the 4th week of a block to lightin the voulume by doing less reps but I really cant decrease the reps or sets so Ive just been litning the weight. Then the book also says to test your one rep max on whatever your focus is.
Im goin to post final pics of course. But watch someone is just goin to wander in and make some stupid comment about my pics like always. But you know what I dont care I feel great and I can see a major diffrence in the mirror.
Well I forgot to post legs day yesterday. It waskinda a lame session but here it is.
A1) Front squats
1x7 205lbs
1x5 215lbs
1x3 225lbs
1x7 215lbs
1x5 225lbs
1x3 235lbs
A2) Romanian deads
1x7 225lbs
1x5 235lbs
1x3 245lbs
1x7 235lbs
1x5 245lbs
1x3 255lbs
B1) Snatch grip deads from platform
2x10 175lbs
2x8 185lbs
1x6 195lbs
B2) Lunges
2x10 30lbs
2x8 35lbs
1x6 40lbs
C1) Leg press + partial
3x12 425lbs
C2) leg curls double contractions
3x12 130lbs
Like I said yesterday was lame. I was kinda tired did nothing at work all day I almost fell asleep at work a couple times.
Ok today was better then yesterday. I slept great last night. Had someone tell me my shoulders look bigger and I look more muscular then normal. Hot blonde girl in booty shorts at the gym and she even was in the free weight area. I also finnished putting my stereo system in my car now I have bumps in my trunk. I also did arms today instead of tommorrow because my parents want to take me to Red Lobster after I get off work. Here is arms day.
A1) Close grip Preacher curls
1x7 80lbs
1x5 90lbs
1x3 100lbs
1x7 90lbs
1x5 100lbs
1x3 110lbs
A2) Close grip bench
1x7 205lbs
1x5 215lbs
1x3 225lbs
1x7 215lbs
1x5 225lbs
1x3 235lbs
B1) Incline hammer curls
2x10 40lbs
2x8 45lbs
1x6 50lbs
B2) Ez bar tricep extensions
2x10 100lbs
2x8 110lbs
1x6 110lbs
C1) Wide grip preacher + partials
3x12 60lbs
C2) Rope tricep push downs
3x12 150lbs
Today felt ok. Didnt feel like I got much of a muscle fatige as normal but then again this is deloading week. Im almost down with my next program planning. I have the outline done.
Ok just got back from red lobster, good stuff. Well this isnt so much a training log. More of a rant/disbelief. Fat people and Im not talking about the semi chunky people Im talking the load em on the fuckin forklift need to open both doors to get in the restaurant type.
We were walking in and saw 2 such people I thought they were beached whales then I remembered we are in Arizona. The question I have is how the hell can a person get this big. Do they just not notice, does it happen just over night like blam fat. And why would someone wanna get that fat or even stay that fat.
And dont even give me that its in the genes shit. If that was true Id be fat. I think its a lifestyle and eating choice. Look at other countries like France or any other European country they have less fattys then America. So I doubt its genetics. All I have to say is put the fork down.
Speaking of fork. I saw the sickest thing while eating. Said fatty was seated near us and they ordered the shrimp alfredo I think, I know this because they used the shovel method and half the food didnt make it in the mouth. Kinda looked like something off of Ren and Stimpy. And they chew with their mouth opened like huge open.
Other then that dinner was good. Had the snowy crab legs with broccoli and 1 biscuit.