Luck wished
[quote]spar4tee wrote:
Luck wished[/quote]
Thanks, man. I’m gonna need it. I’m one of the most dedicated individuals around, so with a little will power and some motivation, I can do it. Plus, I have to get my conditioning up anyway because I’m applying to West Point.
CS
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]CSEagles1694 wrote:
Sunday 1/15/2012 - Dynamic Effort Lower Body Day
Warm up
-
5 minutes on stationary bike
-
Foam roll back
-
Foam roll hams, glutes, quads, IT band
-
Band stretch hams, quads
-
Dynamic Effort Box Squats
Sets 1-2 - 45x5
Set 3 - 95x2
Set 4 - 115x2
Set 5 - 135x2
Set 7 - 155x2
Sets 8-27 - 190x2
Did my 20 sets in 15:54. I’m shooting for under 15 next week. This was killer.
- Dynamic Effort Deadlifts
Sets 1-3 - 135x1
Set 4-5 - 185x1
Sets 6-25 - 210x1
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
- Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
- Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
- Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
CS[/quote]
Yeah same with the accumulation, I’m going for 300 for 3 tomorrow. The challenge is set.[/quote]
I almost always go for a 1 RM, so I’ll be shooting for about 365.
CS[/quote]
In that case I’m going for 365 for 3. [/quote]
Can I play?[/quote]
Hit 300x1 today off 2"
Monday 1/16/11 - Dynamic Effort Upper Body Day
Warm up
-
Foam roll back
-
Pec stretch
-
Rotator cuff work
-
Dynamic Effort Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-24 - 125x3
Did my 20 sets in 12:56. I don’t know how the fuck I took 9 minutes off of my time from last week, but God damn, I did. I just decided to grow a pair, put on the darkest music I have, and went to town. I did work. I’m going to try and get 12:15 next week.
- Pec Dec Flyes
4x12x85
Really focused on the squeeze and teh pumpz on diz. I had a sudden bodybuilding inspiration and decided to get jacked, brah.
- Medium, Neutral-grip Lat Pulldowns
4x15x55
Again, focusing on the squeeze at the bottom. This will feel great tomorrow morning.
- V-Bar Triceps Pushdowns
Set 1 - 55x15
Set 2 - 57.5x15
Set 3 - 60x15
Set 4 - 62.5x15
Got a good pump from these.
- Barbell Shrugs
Set 1 - 275x10
Set 2 - 295x10
Set 3 - 315x10
Set 4 - 335x10
- Machine Curls
4x10x65
Felt like my biceps were going to tear from my elbow (in a good way).
DONE
All in all, a great workout. Got it done in under an hour and a half. My conditioning is starting to pick up and will come through a lot more once I start my cardio cycle.
CS
Just did 30 minutes fasted cardio on the treadmill this morning. Felt good afterwards. Now for breakfast.
2 eggs + 2 egg beaters with 1/4 cup lowfat cheese
1 cup oatmeal
850 cals, 57g protein, 80g carbs
Next meal at lunch time.
CS
[quote]CSEagles1694 wrote:
Just did 30 minutes fasted cardio on the treadmill this morning. Felt good afterwards. Now for breakfast.
2 eggs + 2 egg beaters with 1/4 cup lowfat cheese
1 cup oatmeal
850 cals, 57g protein, 80g carbs
Next meal at lunch time.
CS[/quote]
Glad to see you’re posting your food too. Great way to stay motivated because you feel like a asshole if you have to post some shitty meal you ate instead of what was planned.
Wednesday 1/18/12 - Max Effort Lower Body Day
Warm up
-
5 minutes stationary bike
-
Foam roll back, hams, glutes, IT band
-
Band stretches
-
Front Box Squats
Sets 1-3 - 45x5
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 155x2
Set 8 - 175x1
Set 9 - 195x1
Set 10 - 215x1
Set 12 - 225x5* PR +2 reps. Hit 225x3 last week.
- Standing Hamstring Curls
Set 1 - 60x15
Set 2 - 65x15
Sets 3-4 - 70x15
- Leg Extensions
4x15x110
- Back Extension Machine
4x15x110
- Blast Strap Fallouts
3x15
DONE
Great workout tonight. I was really happy with the front squats. I probably should’ve sat back a little farther, though. It’s just one more thing to work on.
CS
As it turns out, I lifted last night with a 100 degree fever. Awesome. I feel even worse today, so there wasn’t any cardio this morning. Stayed home from school and just trying to keep my weight up so I don’t lose anything when I go back in to lift tomorrow.
CS
Life has been really good at finding ways to fuck me over lately. I’ve been sick as a dog for the past three days and haven’t left my house. I hoping I can go back and lift on Monday and I’m hoping that missing two days of lifting won’t absolutely kill me. Just as I was starting to make some progress in my accumulation phase, I get sick and can’t do a fucking thing. God damn. I’m going back Monday whether my body likes it or not. I can’t stand this shit.
CS
Good luck man. In my experience, going back in after a short layoff usually kills both my strength and my technique the first day back. The upside though is that I learn more about how body/mind works and what I need to work on, so it can be a learning experience in and of itself. I’d say if you have an appetite then you’re good to lift.
[quote]spar4tee wrote:
Good luck man. In my experience, going back in after a short layoff usually kills both my strength and my technique the first day back. The upside though is that I learn more about how body/mind works and what I need to work on, so it can be a learning experience in and of itself. I’d say if you have an appetite then you’re good to lift.[/quote]
Yeah man I agree just eat something ridiculous the night before. That always helps.
Thanks guys. By the way, I’m going to be meeting and training with Ed Coan next Saturday. Be jelly.
CS
[quote]CSEagles1694 wrote:
Thanks guys. By the way, I’m going to be meeting and training with Ed Coan next Saturday. Be jelly.
CS[/quote]
I’ll be transferring there next semester.
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
Thanks guys. By the way, I’m going to be meeting and training with Ed Coan next Saturday. Be jelly.
CS[/quote]
I’ll be transferring there next semester.[/quote]
Roomies fer surez?
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
Thanks guys. By the way, I’m going to be meeting and training with Ed Coan next Saturday. Be jelly.
CS[/quote]
I’ll be transferring there next semester.[/quote]
Roomies fer surez?[/quote]
We can get an apartment a block away from the weight room.
CS
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
[quote]CSEagles1694 wrote:
Thanks guys. By the way, I’m going to be meeting and training with Ed Coan next Saturday. Be jelly.
CS[/quote]
I’ll be transferring there next semester.[/quote]
Roomies fer surez?[/quote]
We can get an apartment a block away from the weight room.
CS[/quote]
Awh yeah this will be just like every sitcom on TV, I can see it now.
Finally feeling well enough to go to work today. Progress is progress. Going back to the gym tomorrow. Eating like a hog today so I can gain a few pounds between now and tomorrow so I go into my lift with a nice bloat.
CS
[quote]CSEagles1694 wrote:
Finally feeling well enough to go to work today. Progress is progress. Going back to the gym tomorrow. Eating like a hog today so I can gain a few pounds between now and tomorrow so I go into my lift with a nice bloat.
CS[/quote]
Chinese food all day.
Monday 1/23/12 - Dynamic Effort Upper Body Day
Warm up
-
Foam roll back
-
Band pec stretch
-
Rotator cuff
-
Med ball slams
-
Dynamic Effort Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-24 - 125x3. Did these in 11:46. Beat my time last week by more than a minute. Dug down deep and cranked those sets out.
- Pec Dec Flyes
Set 1 - 85x15
Set 2 - 90x15
Set 3 - 95x15
Set 4 - 100x12
- EZ Bar Skullcrushers
Set 1 - 40x12
Set 2 - 50x12
Set 3 - 60x12
- Medium-grip Lat Pulldowns
4x15x50
- Front Raises with 35
3x12
- Machine Bicep Curls
4x12x50
DONE
This was my first workout back after being sick for 4 days. I weighed in at 185, so I didn’t lose any weight, surprisingly. The 20 sets were a little slow, but I’m not too concerned. Got a good pump from my assistance work.
On another note, I cashed my check from work and made a little trip to the supplement store today. I love going to the supplement store. I feel at home there. Anyways, I picked up some Muscle Pharm Assault and some melatonin. The Assault is a pre-workout that I used today. I did the 1/2 scoop like the directions said and didn’t notice anything too different, but I did get a very nice pump. I’m going to try the full scoop on Wednesday and see if I can notice anything. The melatonin is a sleep aid. I have terrible sleeping habits and whenever I do get to sleep, it’s shitty quality. So I’m hoping that the melatonin will help me sleep better, thus, improving my recovery. Let’s hope for the best. Only 4 more days until I get to train with Ed Coan!
CS
[quote]CSEagles1694 wrote:
Monday 1/23/12 - Dynamic Effort Upper Body Day
Warm up
-
Foam roll back
-
Band pec stretch
-
Rotator cuff
-
Med ball slams
-
Dynamic Effort Bench Press
Sets 1-3 - 45x10
Set 4 - 95x3
Sets 5-24 - 125x3. Did these in 11:46. Beat my time last week by more than a minute. Dug down deep and cranked those sets out.
- Pec Dec Flyes
Set 1 - 85x15
Set 2 - 90x15
Set 3 - 95x15
Set 4 - 100x12
- EZ Bar Skullcrushers
Set 1 - 40x12
Set 2 - 50x12
Set 3 - 60x12
- Medium-grip Lat Pulldowns
4x15x50
- Front Raises with 35
3x12
- Machine Bicep Curls
4x12x50
DONE
This was my first workout back after being sick for 4 days. I weighed in at 185, so I didn’t lose any weight, surprisingly. The 20 sets were a little slow, but I’m not too concerned. Got a good pump from my assistance work.
On another note, I cashed my check from work and made a little trip to the supplement store today. I love going to the supplement store. I feel at home there. Anyways, I picked up some Muscle Pharm Assault and some melatonin. The Assault is a pre-workout that I used today. I did the 1/2 scoop like the directions said and didn’t notice anything too different, but I did get a very nice pump. I’m going to try the full scoop on Wednesday and see if I can notice anything. The melatonin is a sleep aid. I have terrible sleeping habits and whenever I do get to sleep, it’s shitty quality. So I’m hoping that the melatonin will help me sleep better, thus, improving my recovery. Let’s hope for the best. Only 4 more days until I get to train with Ed Coan!
CS[/quote]
I can feel the testosterone preparing itself for this epic session with Coan.