Day 21 (12/4/2011)
Workout 1:
5 Minutes Jogging
Dynamic Drills and Stretches
20 Minute Run
Day 22 (12/5/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X4X15m Sled Pulls @25lbs with 90s between reps and 5 minutes between sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X6 Squat @280lbs
4X6 RDL’s @225lbs
4X6 Back Extensions @50lbs
4X6 Hamstring Curls @50lbs
I played two games of pick up basketball after my workout.
Day 23 (12/6/2011)
Workout 1:
10 Minutes Stationary Bike
1 Bench @260lbs
5,4,4 Bench @225lbs
3X5 Pulldowns @190lbs
2X8 Incline DB Press @80lbs
2X8 Row @160lbs
10,8,6 Tricep Pressdowns @130,140.150
3X6 Bicep Curls @65lbs
2X10 Lateral Raise @20lbs
Workout 2:
10 Minutes Stationary Bike
Dynamic Drills and Stretches
4X15 Decline Sit Ups
How’s your weight doing?
How’s you progress so far?
Day 24 (12/7/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
6X10s Hill Sprints with 2 Minute Recovery
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X6 Box Squat @315lbs
4X6 RDL’s @225lbs
4X6 Back Extensions @50lbs
4X6 Hamstring Curls @50lbs
4X6 Oblique Machine @100lbs
[quote]iVoodoo wrote:
How’s your weight doing?
How’s you progress so far?
[/quote]
My weight is doing pretty well. I’m currently thinking as long as I am over 190 I’ll be happy and that I don’t have to get all the way to 195 as long as I make my strength goals. Bench Press has been progressing very quickly and my dead lift is close. My squat feels a bit stagnant so I am going to start making every wednesday parallel box squats because I think full squats 3 times a week were taking too much out of me.
That sounds like a good idea, I’ve always thought rotating box heights was incredibly helpful in aiding both recovery, and in working on different sticking points.
It’s just like a board press, or floor press for bench press.
You might want to look into changing up your form a little bit if you feel you can handle it.
I’ve always liked really hitting my hips with higher box squats, so I go with a more powerlifter-esque style. (Wider feet, lower bar, etc.)
Then when I do full squats I narrow my stance up, and really nail my quads.
Currently I do Full Olympic Squats on Monday, and Heavy Box squats on Friday. I haven’t found anything more effective for really strengthening those legs fast.
Do you know your bodyfat percentage?
Obviously the lower it gets, the faster you’ll be, so if you’ve reached a bodyweight you feel comfortable with, you should definitely work on not only continuing to increase strength, but on cutting away any extra fat.
I’m sure your relatively lean with a vegan diet, which I’m also very curious to learn more about, if you could would you post up a typical days diet, I’m curious to see how you eat.
Day 25 (12/8/2011)
Workout 1:
10 Minutes Stationary Bike
Dynamic Stretches
6X30s Jump Rope with 30s rest
Barbell Complex
Workout 2:
5 Minutes Jogging
Dynamic Drills and Stretches
Day 26 (12/9/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X4X15m Sled Pulls @25lbs with 90s between reps and 5 minutes betweens sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X6 Squat @280lbs
4X6 RDL’s @225lbs
4X6 Back Extensions @50lbs
4X6 Hamstring Curls @50lbs
4X6 Oblique Machine @100lbs
note:had some food poisoning today which was no fun 
[quote]iVoodoo wrote:
Do you know your bodyfat percentage?
Obviously the lower it gets, the faster you’ll be, so if you’ve reached a bodyweight you feel comfortable with, you should definitely work on not only continuing to increase strength, but on cutting away any extra fat.
I’m sure your relatively lean with a vegan diet, which I’m also very curious to learn more about, if you could would you post up a typical days diet, I’m curious to see how you eat.
[/quote]
Ummm I don’t know my exact bodyfat but I would say it is about as low as you can go without negatively impacting strength. I don’t know if this means anything but I have very visable veins even on my uppper thighs and hamstrings.
Here is a sample day, I also like to hit up a middle eastern buffet around here twice a week and I try to load up on calories there:
-Coffee
-Workout 1
-Breakfast: Fresh Fruit Smoothie with 15g pea protein and 10g hemp protein, Cliff Bar, 2 Slices Whole Wheat Toast with LOTS of Peanut Butter and Honey
-Lunch: 1 Cup Lentils, 1 Avacado, 2 Cups Pretzels
-Coffee
-Workout 2
-Post Workout Meal: Fresh Fruit Smoothie with 15g pea protein and 10g hemp protein, Cliff Bar, 1 Cup Dry Cereal, 2 Handfulls Almonds
-Dinner: Spinich Burrito with Black Beans, Mushroom Taco with Pico de Gallo
-Pre-Bed Snack: 1 and a Half Cup Dry Oats, handfull raisins, handfull pecans
Had a nasty bout of food poisoning from a South Indian Food Buffet yesterday (12/9), caused me to bloat real bad and I threw up a bit. Felt like shit yestereday and the bloat caused me to baloon up to 193 with my shoes on…
Day 27 (12/10/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X10X Change of Direction Drills on 30s with 3:00 between sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
3X3 Bench Press @245lbs
3X5 Pull Down @185lbs
2X5 Incline DB Press @80lbs
2X10 Cable Row @135lbs
3X5 Tricep Pressdown @150lbs
3X5 DB Curls @45lbs
2X10 Lateral Raises @20lbs
1X10 Front Raises @20lbs
Day 28 (12/11/2011)
Workout 1:
3 Hours of Pick Up Basketball
[quote]dookie19 wrote:
[quote]iVoodoo wrote:
Do you know your bodyfat percentage?
Obviously the lower it gets, the faster you’ll be, so if you’ve reached a bodyweight you feel comfortable with, you should definitely work on not only continuing to increase strength, but on cutting away any extra fat.
I’m sure your relatively lean with a vegan diet, which I’m also very curious to learn more about, if you could would you post up a typical days diet, I’m curious to see how you eat.
[/quote]
Ummm I don’t know my exact bodyfat but I would say it is about as low as you can go without negatively impacting strength. I don’t know if this means anything but I have very visable veins even on my uppper thighs and hamstrings.
Here is a sample day, I also like to hit up a middle eastern buffet around here twice a week and I try to load up on calories there:
-Coffee
-Workout 1
-Breakfast: Fresh Fruit Smoothie with 15g pea protein and 10g hemp protein, Cliff Bar, 2 Slices Whole Wheat Toast with LOTS of Peanut Butter and Honey
-Lunch: 1 Cup Lentils, 1 Avacado, 2 Cups Pretzels
-Coffee
-Workout 2
-Post Workout Meal: Fresh Fruit Smoothie with 15g pea protein and 10g hemp protein, Cliff Bar, 1 Cup Dry Cereal, 2 Handfulls Almonds
-Dinner: Spinich Burrito with Black Beans, Mushroom Taco with Pico de Gallo
-Pre-Bed Snack: 1 and a Half Cup Dry Oats, handfull raisins, handfull pecans
[/quote]
You need to dramatically up your protein /have the shakes with every meal
Day 29 (12/12/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X3X15m Sled Pulls @45lbs with 90s between reps with 5:00 between sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X4 Squats @315lbs
4X4 Deadlifts @275lbs
4X4 Back Extensions with 75lbs
4X4 Single Leg Hamstring Curl @60lbs
4X4 Oblique Machine @125lbs
Day 30 (12/13/2011)
Workout 1:
2 Hours of Pick-Up Basketball
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
3,2,2 Bench Press @245lbs
3X5 Cable Row @160lbs
2X6 Incline DB Press @80lbs
2X6 Pulldown @160lbs
3X5 Tricep Pressdown @150lbs
3X5 Cable Curls @100lbs
2X10 Lateral Raises @20lbs
1X10 Front Raises @20lbs
Day 31 (12/14/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X3X15m Sled Pulls @45lbs with 90s between reps with 5:00 between sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X4 Box Squats @365lbs (felt awkward)
4X1 Deadlifts @315lbs
4X4 Back Extensions with 75lbs
4X4 Single Leg Hamstring Curl @60lbs
4X4 Oblique Machine @125lbs
Day 32 (12/15/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
Notes: Today was a active rest day.
Day 33 (12/16/2011)
Workout 1:
10 Minutes Jogging
Dynamic Drills
3X3X15m Sled Pulls @45lbs with 90s between reps with 5:00 between sets
Workout 2:
10 Minutes Stationary Bike
Warm Up Sets
4X4 Squats @315lbs
4X4 Deadlifts @275lbs
4X4 Back Extensions with 75lbs
4X4 Single Leg Hamstring Curl @60lbs
4X4 Oblique Machine @125lbs
3X15 Decline Sit Ups
Day 34 (12/17/2011)
Workout 1:
10 Minutes Stationary Bike
Dynamic Drills
1 Hour Pick Up Basketball