OHP day
warmup 45/5,55/5,65/5
5/3/1 80/5,100/5,110/9
Db press 40/10,30/10/2
Chest supported row 115/10,135/10,115/10
Arms
CLose grip bench 125/8,130/6,135/4,140/2
Ez curl (assuming its a 15lb bar) 70/8,75/6,80/4,85/2
Front Raise 15s/8,20s/6,25s/4,30s/2
Took a week off from training while in hilton head
Now im training at the Y near my grandparents house in northern Kentucky its a decent gym no glute ham though
Bench warmup 45/5,65/5,95/5
5/3/1 120/3,150/3,165/8
Db bench 50/10,70/8,50/10
Kroc Row 50/10,R75/15,L70/10,50/10
Arm Circuit
Close grip bench 125/8,130/6,135/4,140/2
Ez curl bar this bar felt a lot heavier than the one at the Y by my house 27.5 on each side/8 30/6,30/4,30/2
Front Raise 20s/8,25s/6,30s/4,35s/2
Incline Bench situp 6 these were very difficult im going to need to work back up
Ran hills yesterday 4 trips about a 50 yd steep hill
Power clean 45/5,95/3,115/3,135/3
Deadlift warmup 135/5,155/5,185/3
5/3/1 220/3,250/3,switched to mixed grip 280/3 all weights felt very heavy called a day the last two sets killed me just a bad day need to eat and sleep better
OHP day
trying to have my feet shoulder width apart rather than split stance warmup 45/5,55/5,65/3
i started to do 1 neutral grip chin between every set
5/3/1 95/3,110/3,125/5 left 2-3 reps in the bank the weight flew up
Db shoulder presses 30s/10,40s/10,30s/10
Kroc Row B50/10,R75/16,L70/11,B50/10
Arm circuit no chins during
Close grip bench 130/8,135/6,140/4,145/2
Bicep curl done gironda perfect curl style 55 bar/8,60 bar/6,65 bar/4,70 bar/2
Db front raise 20s/8,25s/6,30s/4,35s/2
Ab work 1arm DL 50/10,70/10,50/10 last set touch and go
squat day
contd neutral grip chinup between every set
warmup 45/5,95/5,115/5,135/3
5/3/1 165/3,185/3,210/5 felt heavy
Power clean warmup 45/5,65/5,75/3
5/3/1 95/3,110/3,125/3
Front squat 95/10 exhausted need to work on conditioning
Mondays workout
Bench warmup 45/5,65/5,95/5,115/3
Worksets 135/5,155/3,175/5
Db bench 70/6 called it a workout and went out to my grandpas fishing camp and fished with my brother and sister all day
Deadlift warmup 135/5,185/5,205/3
Work sets 235/5, switched to mixed grip 265/3,300/5 this felt good i think i could have gotten 8
Kroc row R 75/17,L70/12
Arms decided to do these since i skipped out yesterday
CLose grip bench 135/8,140/6,145/4,150/2
Cheat curl on ez curl bar 60 bar/8,65/6,70/4,75/2 these are not full cheat just enough hip movement to get the weight near the top this is what ive been doing
Db front raise 25/8,30/6,35/4,40/2 was going to do back extensions and incline situps but i had trouble adjusting the benches and said forget it
MIlitary press day
did a set of chinups in between everyset of military
warmup 45/5,65/5,95/3,
5/3/1 100/5,115/3,130/5
DB shoulder press 35/10,45/10,35/10
Kroc row55/10,R75/18,L70/13,55/10
Arms
Close grip bench 140/8,145/6,150/4,155/2
Ez curl 60 bar/8,65/6,70/4,75/2
Front raise25s/8,30s/6,35s/4,40s/2
i am going to change how i do arms and switch to doing them like everything else at the end of upper body work 3 sets of 10 and with better form
Squat day
Power clean warmup 45/5,55/5,65/3
work sets 95/5,115/3,140/3 need to do all sets before 115 as hang cleans
Squat
Warmup 45/5,95/5,115/5,135/3
5/3/1 175/5,200/3,220/3 felt good thought i had 2 more in me but played it safe since no spotter
Good morning 45/10,65/10,45/10 i havent done these very much before so im starting light
Deload week DL
no warmup since the weights are so light
140/5,170/5,205/5 felt too heavy working on technique i need to video tape it
Paused olympic squats 95/10,95/10 these were fairly tough
got on the exercise bike 7 min low intensity killed me hard to believe i was doing 3 hrs a night during wrestling
Bench day
warmup 45/5,65/5
5/3/1 80/5,100/5,120/5
wide grip bench index finger on ring 115/10/3
Kroc row R75/10,L70/10
Abs Incline 5
I think i might have hurt myself moving pianos the other day im going to see how everything goes and not make any changes
Diet for today
Meal 1
20g protein shake in 2 cups chocalate milk
3 eggs cheese
Meal 2 post workout
40g protein shake in 4 cups milk
Meal 3
small block of cheese
Meal 4
pack of whole wheat peanut butter crackers
2 pieces of peanut butter toast
whole wheat bagel w/peanut butter
4-6 cups of milk
adds up to Fats 120
Carbs 280
protein 217
Calories 3013
Pretty shitty day nutrition wise need to get at least 250 protein a day
I didnt know the Y closed at 6 on weedends so here i am pulling up at 8
I ended up having to work out with the 100 lb cement fillde barbell in my garage
Good mornings 45/10,65/10,85/10,100/10/2
Tried power cleans but half the weight fell out
went inside to the chest press on the multi station 2 sets 10
Curls 80/5/3,100/
Nutrition
Cal 3970
Fat 139
Carbs 381
Protein 320
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1310774400.
cals 3,138
fats 52.7
carbs 395.1
proteins 272.0
need to lower carbs raise fats sweet tea was at beach hot as hell
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1310860800.
Bench
warmup 45/5,95/5,115/5 really bumped my head good on the first set as someone put the bar on the lower peg and i didnt notice
5/3/1 120/5,140/5,160/5 paused
Wide grip bench 135/10,115/10/2
Kroc Row R75/20 bump up to 80 next week,L70/15,B55/10/2
Had really bad sunburn from the beach yesterday so benching hurt like hell on my upper back
cals 3,103
fats 100.5
carbs270.5
protein 285.7
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1310947200.
Squat warmup 45/5,65/5,95/5,115/5,135/5
5/3/1 160/5,180/5,205/5
Good morning 65/10,95/10,65/10
Front squat 85/10,115/10,85/10
Incline situps 30 total reps
Back extension 30 total reps
cals 3,405
fat 151.5
carbs 294.1
protein 238.1
I WILL BENCH 225 by January 10
DEADLIFT 405
SQUAT 315
MILITARY PRESS 185
I did the sprint workout from the juggernaut method today
10yd sprints 10 times walk back emphasize explosion
working on lowering my carbs and raising my fat going to slowly eliminate bread from my diet
cals3,235
fats 176.9
carbs 234.9
proteins 201.3
http://www.fitday.com/fitness/FoodLog.html?_a_Date=1311120000.
Yesterday Military press day
started with abs and lower back
Superset Incline situp (hands on chest) 8,8,8,6 w/Back extension 10,10,10 with pause at bottom
Press warmup 45/5,65/5,85/5
5/3/1 90/5,105/5,120/8
Bradford Press 95/8,85/10/2 this was my first time doing these and it looked rough and my shoulder joint hurt last night
Chest supported row (weight is assuming the machine weighs 45 lbs) 100/10,130/10,100/10
DL day
warmup 135/5,155/5,185/5 all done explosively and felt fast
5/3/1 215/5,245/5,275/5 first two sets felt great was having trouble with the boxer shorts for the 3rd need to DL in compression shorts
Singles 315/1 fell up like 225, 335/1 PR still no grind, 355/1 PR had to grind the lockout thats one goal down for my by the first week of school goals
CLose stance paused squat 115/10 called it quits went home and ate
Bench day
warmup went crazy on the volume here
45/5/3,65/5/3,95/5/3 started doing a chin between every set(including these sets),115/5/3
5/3/1 130/3,150/3,170/5
Singles 185/1PR flew up,200/1 PR grinded this
Wide grip bench 145/10touch and go,115/10/2 paused
Kroc Row R80/10,L75/10
Barbell curl 45/10,65/6,65/5wide,65/3