Mondy's Log

Training Training Logs
21

February 3rd Tuesday (First Week of Phase 2)

Dips
+50x3
+50x5
+55x4
+60x3 (26kg+bar)Assuming the bar is 3 pounds.

Pullups
+20x3
+20x4
+20x3
+20x3
+20x2

Elevated Trap Bar Deadlifts on 2inch Platform
205x3
225x2
225x2
225x2
225x2
225x2
225x2

One Leg Dumbbell Calf Raise
115x5

  • Grip was failing so I switched to One Leg Legpress Calf Raise

One Leg Legpress Calf Raise
115kgx3
106kgx3
106kgx4

*I skipped the unloading week because I was on CNY vacation and I had only one workout that week, I felt rejuvenated and ready to go.

22

December 4th Pic

23

February 3rd Pic

24


February 3rd Pic 2

25

February 3rd Pic 3
*Sorry about the horrible picture quality/lighting I need a better camera

26

February 5th Thursday (First Week of Phase 2)

Palm Up One Arm Cable Row
52x10
58x9
58x9
58x10
58x2

One Arm Incline Dumbbell Bench Press
45x10
50x12
58x9
58x9

One Leg Deadlift with Dumbbells
60x10
70x10
80x10
70x10

Decline One Arm Triceps Extension
25x10
25x10
25x8
25x8
25x4

27

February 7th Saturday (First Week of Phase 2)

Barbell Bent Over Rows
135x10
145x10
155x10
155x10

Standing Dumbbell Press
45x9
45x8
45x7
45x9
45x7

Zercher Squat
135x10
135x10
135x10
135x10
*I do this off the bench rack and I need somehow elevate my foot 3-5inches so I can hit parallel

EZ Curls
67x9
67x8
67x7
67x7
67x8
67x1
*Need to lower the weight for this exercise

28

February 9th Monday (Second Week of Phase 2)

Dips
+60x4
+60x3
+60x3
+60x2
+60x3

Pullups
+20x3
+20x3
+20x3
+20x3
+20x3

Elevated Trap Bar Deadlifts on 2inch Platform
225x3
230x3
230x3
230x3
230x3

One Leg Legpress Calf Raise
106kgx3
106kg+7.5x3

*Did not felt fully recovered, I pushed my schedule ahead by a day so it’s now mon/wed/fri which suits my current lifestyle better.

29

February 11th Wednesday (Second Week of Phase 2)

Palm Up One Arm Cable Row
60x10
70x10
75x10
75x10
*Went to a different gym and the weight felt lighter so I bumped it up to 75

One Arm Incline Dumbbell Bench Press
60x10
60x10
60x10
60x10

One Leg Deadlift with Dumbbells
50x10
60x10
60x10
60x10
*Left knee had some anterior pain so I went easy on it today and focused on maintaining my balance and going as low as possible with good form

Dumbbell Triceps Extension
30x10
30x10
30x10
30x10

Body Fat: 18.5%
Lean Body Mass: 140

30

February 13th Friday (Second Week of Phase 2)

Barbell Bent Over Rows
155x10
155x10
155x10
155x10

Standing Dumbbell Press
45x11
50x7
45x9
45x9
45x4

Zercher Squat
155x10
160x10
160x10
165x10
*Elevated feet with 45 plate

EZ Curls
67x9
62x9
62x9
62x11
62x2

31

3rd Day of Cutting

Since spring break is coming up, I decided to start carb cycling and add into two/three cardio sessions per week. Alongside, I have ramped up my olive/fish oil consumption. Currently I am using Nutrex Lipo6, which I plan to cycle with Green Tea capsules week to week.

FeedBack so far

  • The drop in carbs has made me feel a bit more fatigued.
  • I can see a bit more definition, probably just water loss
  • Currently weigh in about 167 ish
  • Mentally tough to diet
  • Stopped Lipo6 from sharp chest pain, I’ll stick with diet/cardio and no fatloss supplements
32

February 16th Monday (Third Week of Phase 2)

Dips
+60x4
+65x4
+70x3
+70x3
+70x2

Pullups
+20x3
+25x3
+20x3
bwx4
bwx4
*Pullups felt awkwardly weak perhaps I wasn’t recovered properly from last workout.

Zercher squats
180x2
180x3
180x2
180x2
180x2
180x2
180x2

33

February 18th Wednesday (Third Week of Phase 2)

Palm Up One Arm Cable Row
75x10
80x9
80x9
80x10
80x2

One Arm Incline Dumbbell Bench Press
60x10
65x9
65x9
65x9
65x3

One Leg Deadlift with Dumbbells
60x10
70x10
80x10
80x10

Dumbbell Triceps Extension
30x9
30x9
30x6
30x7
*The school gym was closing so I didn’t get the chance to finish up

Body Weight 169.84
Body Fat: 17.3% (Down by 1.2%)
Lean Body Mass: 140.45

34

February 20th Friday (Third Week of Phase 2)

Barbell Bent Over Rows
165x10
165x10
165x10
165x10

Standing Dumbbell Press
45x10
50x8
50x8
50x8
50x6

Zercher Squat
135x9
145x9
155x9
155x5
*Legs were not recovered from the previous day of complexes and tabata

EZ cable Curls
65x8
60x9
55x7
55x10
55x6

35

February 23rd Monday (Last Week of Phase 2)

Dips
+70x3
+70x4
+70x3
+70x3
+70x2

Pullups
+20x3
bwx5
bwx4
bwx3
*Pullups felt awkwardly weak perhaps I wasn’t recovered properly from last workout.

Zercher squats
180x3
190x3
200x2
200x2
200x3
200x2

36

February 25th Wednesday (Last Week of Phase 2)

Palm Up One Arm Cable Row
80x10
85x9
80x9
80x9
80x3

One Arm Incline Dumbbell Bench Press
70x5
67x8
67x8
67x6
67x7
60x6

One Leg Deadlift with Dumbbells
80x10
90x10
90x10
90x10

Dumbbell Triceps Extension
30x10
35x6
30x9
30x9
30x6

Body Weight 170
Body Fat: 18.6% *It went up?
Lean Body Mass: 138.4

37

February 28th Saturday (Last Week of Phase 2)

Barbell Bent Over Rows
165x10
165x10
165x10
165x10

Standing Dumbbell Press
50x8
50x4
Shoulders were unstable and burned out somehow

Zercher Squat
155x8
175x9
185x3

Chinups
+30x1
+40x1

*Started to deload since I’m maxing out next week. Did whatever I felt like today.

38

Current Stats: March 4th, 2009

Age: 17
Height: 171cm
Weight: 166
Body Fat: Don’t know
Lean Body Mass: No idea

Measurements: *in inches

Chest: 40.5 +.5
Shoulders: 49 +1
Neck: 15 NC

Left Arm flexed: 14.25 NC
Right Arm flexed: 14.5 NC

Left Forearm flexed: 11.5
Right Forearm flexed: 12 -.25

Waist (widest point) 34 -.75

Right Thigh flexed: 24 NC
Left Thigh flexed: 24 NC

Calves NC

39

March 5th.
135x5
185x3
225x2
+20kgx1
+15kgx1
+10kg NO LIFT

Deadlift Pr 306 +11pounds only.

General Reflections:

  • My dips went from 45 for 2 to 70 for 3 reps
  • My pullups went from 4 to 12
  • But I was really disappointed by the lack of progress on - the deadlift. Time to switch and do more lower body strength training.
40

March 6th (DAY 1)

I’m desperate for a better deadlift (405 to be specific). I’m thinking about following Poliquins advanced protocols for controlled overtraining. My training will be focused on 10-12 singles for a few days in a role, until it drops to about 60-70% of my 1rm.

I understand it is very advanced and taxing. I couldn’t see a better time to experiment with it. I’m a 2nd semster senior, and I can eat/sleep/rest a lot.

120kgx1
130kgx 5x1
125kgx 4x1
120kgx 2x1

Total reps = 12

Did some calve exercises. It’s such a small muscle group I doubt it’ll hamper my ability to recover.

Supplements:

  • 15 to 20 grams of fish oil a day
  • Flax seed hulls for fiber
  • 20 grams BCAA during training
  • Not a supplement, but I’m aiming for 2grams of protein (300-340grams)
  • Whey protein
  • Some vitamin C to speed up recovery and lower cortisol
  • ZMA for sleep

Recovery supplements after I’m done with the program
*Hopefully my shipment will arrive in time

  • Many many many meals
  • Shitloads of healthy food aka steak/fish/whatnot
  • Creatine/BCAA 5 grams 3-4 times a day
  • ZMA + 2 tablets of 30mg Zinc
  • 30grams of fish oil