My Transformation...

Training Training Logs
81

Thanks… :smiley:

Ummm… ok… so today I did ME Upper…

A. MAX-EFFORT LIFT - Work up to a max set of 3-5
reps.

Decline Bench Press

Set 1 - 115 x 5
Set 2 - 135 x 5
Set 3 - 155 x 5
Set 4 - 175 x 5
Set 5 - 195 x 3

*** This went pretty well… everything was good… I don’t normally do declines… but figured it’d be a nice change

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Close Grip Pulldown

Set 1 - 90 x 20
Set 2 - 100 x 16

*** Pretty standard stuff…

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
DB Rows

Set 1 - 40 x 12
Set 2 - 45 x 12
Set 3 - 45 x 8
Set 4 - 45 x 10

Bent Over Rear Delt Flyes

Set 1 - 12 x 8
Set 2 - 10 x 10
Set 3 - 10 x 8
Set 4 - 10 x 10

*** I Didn’t rest long enough on the 3rd set

D. TRAPS - Perform 3-4 sets of 8-15 reps
Machine Shrugs

Set 1 - 225 x 14
Set 2 - 245 x 15
Set 3 - 245 x 12
Set 4 - 245 x 12

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Alternating DB Curls

Set 1 - 40 x 11
Set 2 - 40 x 8
Set 3 - 40 x 6
Set 4 - 30 x 7

*** On the last set… I didn’t take a break… just jumped right into it with the 30s… worked out well…

All in all… it was a decent workout… I’m tired as hell now though…

Is it me, or is the site REALLY REALLY slow tonight???

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Nope… nope… it’s just the neighbours shitty Internet connection… Luckily… I borrowed someone elses instead… lol

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Ok… so it’s go time… yesterday?

A1. Incline Squeeze Press

Set 1 - 40 x 12
Set 2 - 45 x 8
Set 3 - 45 x 8

*** These are great… Hard… but great…

A2. Push Ups

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Pretty standard shit

B. One Arm Pressdowns

Set 1 - 70 x 15
Set 2 - 60 x 17

*** Went kinda heavy there… but I’m good @ 60…

C. Push Press (1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3)

Set 1 - 105 x 7
Set 2 - 115 x 5
Set 3 - 125 x 3
Set 4 - 105 x 7
Set 5 - 115 x 5
Set 6 - 125 x 3

*** GREAT weight! I kinda bruised my chest a little though… bringing the weight down… :S

D1. DB Javelin Thrower Press

Set 1 - 45 x 6
Set 2 - 45 x 3
Set 3 - 45 x 5 <— with a push
Set 4 - 45 x 6 <— with a push

*** These were pretty good… Good form… but I added more or a push press style to these… so I could use the empty long bar… for now anyway…

D2. Single Iron Cross

Set 1 - 10 x 20
Set 2 - 10 x 15
Set 3 - 10 x 10
Set 4 - 10 x 15

*** Tough stuff…

E. DB Lateral Raise

Set 1 - 25 x 8
Set 2 - 20 x 10
Set 3 - 20 x 7

*** These were great…

F. Hanging Leg Raises

4 sets… Bodyweight only…

That was it! I’m feelin’ good! :smiley:

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Repetition Upper Body

A. REPETITION LIFT - Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Wide Grip Bench to the Clavicle

Set 1 - 115 x 15
Set 2 - 135 x 13
Set 3 - 135 x 12
Set 4 - 135 x 12

*** These were done Really slow… Great pump in the chest

B. LAT/UPPER BACK SUPERSET - Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns

Set 1 - 100 x 10
Set 2 - 100 x 10
Set 3 - 100 x 10
Set 4 - 100 x 10

*** Good… I REALLY like these… My back actually gets worked on these…

Bent over flyes

Set 1 - 15 x 15
Set 2 - 20 x 10
Set 3 - 20 x 10
Set 4 - 20 x 10

*** Really did it up with these… pushed the weight…

C. TRAPS/ARMS SUPERSET - Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs

Set 1 - 225 x 10
Set 2 - 225 x 10
Set 3 - 225 x 10

*** These were good…

Tricep Pushdowns (15 - 25)

Set 1 - 80 x 25
Set 2 - 80 x 22
Set 3 - 80 x 22

*** Nice pump on these…

D. GRIP FOREARM - Perform 3 sets of timed sets.
Heavy DB holds

Set 1 - 20lbs - Max Time
Set 2 - 20lbs - Max Time
Set 3 - 20lbs - Max Time

*** These were also great…

I was pretty tired… but was strong… Pretty happy with things…

85

Ok… so I did ME Upper and ME Lower…

Max Effort Lower Body

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Dead Lifts

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 5 225 x 5 275 x 5 315 x 5 335 x 1

B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
DB Lunges

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
35 x 12 40 x 10 40 x 8

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
45-degree hyperextensions

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
BW x 12 25 x 12 25 x 12

D. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
MAX MAX MAX

Max Effort Upper Body

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Decline Bench Press

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 5 155 x 5 175 x 5 175 x 5 205 x 1

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Close Grip Pulldown

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
100 x 19 115 x 12 <— Not enough rest

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
DB Rows
Bent Over Rear Delt Flyes

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
45 x 10 45 x 10 45 x 10 45 x 10
12 x 12 12 x 12 12 x 10 12 x 8

D. TRAPS - Perform 3-4 sets of 8-15 reps
Machine Shrugs

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
245 x 15 275 x 15 275 x 15 275 x 15

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Alternating DB Curls

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
35 x 14 35 x 10 35 x 7

I’m too lazy to format it all… so I’m not gunna…

I’m 178lbs this morning… which is great… gaining nicely… all the extra oils etc… in my diet are really helping… :slight_smile:

I am sore from head to toe… and just wanna sleep… I think I’ll go do that… I’ve been off for a while now…

I think I’ll take some new pics in March… see where I’m at… :slight_smile:

86

Wow… well today was a great day… got to rest up… and went to do DE Lower:

I’ve decided to do 8 x 3 speed squats instead of box training…

A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3
Box Squats

Set 1 - 135 x 3
Set 2 - 135 x 3
Set 3 - 135 x 3
Set 4 - 135 x 3
Set 5 - 135 x 3
Set 6 - 135 x 3
Set 7 - 135 x 3
Set 8 - 135 x 3

*** Seemed pretty good… I might go a TOUCH heavier next time…

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Bulgarian Split Squats (with foot elevated)

Set 1 - 20 x 8
Set 2 - 20 x 8
Set 3 - 20 x 8

*** Holy rippin’ JESUS THESE ARE HARD! I LOVE THESE!! :smiley:

C. HIP EXTENTION EXERCISE - 3 sets - 8 - 12 reps
Reverse Hypers

Set 1 - Blue Ankle weight x 12
Set 2 - Blue Ankle weight x 11
Set 3 - Blue Ankle weight x 11 +1

*** I found these blue ankle weights at the gym… MUCH easier then fucking around with DBs…

D. WEIGHTED ABS - 4 sets of 10 - 15 reps
Weighted Side Bends

Set 1 - 25 x 15
Set 2 - 30 x 15
Set 3 - 35 x 15
Set 4 - 40 x 12

*** These were good… I’ll stick with 40 next time out I think…

All in all… I’m pretty happy with things… strength seems to be increasing… and I’m up 10lbs since I started this blog… which is nice… I was pretty undertrained though… so good things to come! :smiley:

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Dynamic Effort Lower Body

A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3
Box Squats
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Bulgarian Split Squats (with food elevated)
20 x 10
20 x 8

C. HIP EXTENTION EXERCISE - 3 sets - 8 - 12 reps
Reverse Hypers
Blue x 14
Blue x 12
Blue x 12

D. WEIGHTED ABS - 4 sets of 10 - 15 reps
Weighted Side Bends
40 x 12
40 x 15
50 x 12
50 x 15

That was it… short and sweet… so far things are coming along nicely… I’m getting stronger… and am up 10ish lbs… gotta start eating more though… :S

88

Thursday I did RE Upper:

A. REPETITION LIFT - Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Wide Grip Bench to the Clavicle

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 15 155 x 9 145 x 11 145 x 11

B. LAT/UPPER BACK SUPERSET - Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns
Bent over flyes

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
100 x 15 110 x 11 115 x 12 115 x 7 <— Too pumped
20 x 12 25 x 8 20 x 9 20 x 7

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
Cable Lateral Raises

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
20 x 12 20 x 8 15 x 9

D. TRAPS/ARMS SUPERSET - Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs
Tricep Pushdowns (15 - 25)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
225 x 17 245 x 10 245 x 10
90 x 22 100 x 17 100 x 15

E. GRIP FOREARM - Perform 3 sets of timed sets.
Heavy DB holds

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
20lbs 20lbs 20lbs

I think I’m going to switch it up now to Stripped Down HyperTrophy for a while… should be interesting

89

Ok today I did ME: Lower

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Dead Lifts

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 5 225 x 5 275 x 5 315 x 5 335 x 3

B. UNILATERAL MOVEMENT - Perform 3 sets of 6-12 reps.
DB Lunges

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
40 x 10 40 x 10 40 x 10

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT - Perform 3 sets of 8-12 reps.
45-degree hyperextensions

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
25 x 12 25 x 12 25 x 12

D. GROUND BASED HIGH REP AB CIRCUIT - Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
MAX MAX MAX

THAT was cool… I finally hit more then a single @ 335… good times… I’ll try for more later…

Next week (Tomorrow) I start the Stripped Down Hypertrophy protocol… we’ll see how it goes!

90

Ok… so I’m BACK to the WS4SB template… wow… The volume in the SDHT is CRAZY! I might take another crack at it down the road…

Ok… so…

Last night was:

Max Effort Upper Body

A. MAX-EFFORT LIFT - Work up to a max set of 3-5 reps.
Flat Bench Press

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 5 155 x 5 175 x 5 175 x 5 185 x 5

B. SUPPLEMENTAL LIFT - Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Close Grip Pulldown

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
115 x 16 130 x 9

C. HORIZONTAL PULLING/REAR DEALT - Perform 4 sets of 8-12 reps. (Super Set)
Barbell Rows
Scare Crows

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
135 x 12 155 x 8 155 x 10 155 x 8
15 x 12 15 x 12 15 x 10 15 x 10

D. TRAPS - Perform 3-4 sets of 8-15 reps
BB Shrugs

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
225 x 10 225 x 10 225 x 10 225 x 9

E. ELBOW FLEXOR EXERCISE - Perform 3-4 sets of 8-15 reps
Alternating DB Curls

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
20 x 12 25 x 13 30 x 8 30 x 8

Today I am EXHAUSTED… I still have a lingering cold… so I’m going to take the night off… eat up… rest well, and hit it tomorrow fresh…

91

[quote]VibeAlive wrote:
Today I am EXHAUSTED… I still have a lingering hangover… so I’m going to take the night off… eat up… rest well, and hit it tomorrow fresh…[/quote]

Fixed.

92

Hardy Har har… :wink:

Wednesday:

Repetition Upper Body

A. REPETITION LIFT - Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Wide Grip Bench to the Clavicle

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
155 x 12 155 x 12 155 x 5 155 x 8 <— Didn’t wait long enough on the third set

B. LAT/UPPER BACK SUPERSET - Perform 3-4 sets of 8-12 reps.
Straight Arm Pulldowns
Bent over flyes

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
115 x 10 115 x 10 115 x 8 115 x 8
20 x 10 20 x 10 20 x 10 20 x 10

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
Standing One Arm DB Lateral Raises

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
25 x 12 25 x 13 25 x 13 25 x 11

D. TRAPS/ARMS SUPERSET - Perform 3 supersets of 8-10 reps of each exercise.
BB Shrugs
Tricep Pushdowns (15 - 25)

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
255 x 7 225 x 10 225 x 10
100 x 20 100 x 17 100 x 19

E. GRIP FOREARM - Perform 3 sets of timed sets.
Heavy DB holds

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
25lbs 25lbs 25lbs

93

Wow… I haven’t updated this in a while… to be honest… it’s kinda boring… lol :wink:

BUT… I’ve switched things up… I did this yesterday:

CRAP I left my log at home… :S Ok… will update it tonight… :slight_smile:

94

I was figuring you were falling off the wagon…going back to your skinny ways…doing lots of heroin, coke, and models…

95

I LOVE HEROIN!! :smiley:

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I LOVE HEROIN!! :smiley:

97

Ok… I don’t REALLY love it that much… :wink:

Back in the swing of things…

Can you imagine it’s been almost a YEAR since I’ve written in this thing… wow… :smiley:

Ok… stay tuned… I’ll be starting this back up Monday… :smiley:

98

Ok… well I had a HARD HARD weekend… so I may not be back at it tonight… :S

Startup training fail!

99

Ok… well I had a HARD HARD weekend… so I may not be back at it tonight… :S

Startup training fail!