Wedensday: Rest
Lol today was such a train wreck diet wise, half a tub of PB(1800 kcals) I dont even know what else to say?!
it sounds like the victim
puts on sunglasses
went nuts
YEEEAAAHHH!!!
[quote]caveman101 wrote:
it sounds like the victim
puts on sunglasses
went nuts
YEEEAAAHHH!!![/quote]
My entireclass thinks im a fucking lunatic cause I almost vomited laughing when I read this.
YEAHHHHHHHHHHHHHHH!!!
Thursday: Upper Body Reps
Weights
Warm up)
Streching
A)
DB Rows
12 reps X 20KG
11 reps X 20KG
11 reps X 20KG
10 reps X 20KG
*those fat gripz are a fucking killer.
B)
Skucll crush
6 reps X 20KG
6 reps X 20KG
6 reps X 20KG
5 reps X 20KG
C)
EZ Curls
10 reps X 20KG
10 reps X 20KG
8 reps X 20KG
D)
Pull ups
7 reps X 5KG
6 reps X 5KG
6 reps X 5KG
6 reps X 5KG
E)
Push press
10 reps X 20KG
9 RepS X 20KG
8 reps X 20KG
Cardio:
20 min Incline
Ill admit to day was pretty shit, the gym was full of prancy little boys hogging all the weights so I barley broke a sweat. Also im really starting to hate this dynamic day, I dont know but I just am starting to like accesory work less and less. Id much preferr to be squatting or DL every workout but alas I promised I wouldnt fuck with the program so I wont.
Friday: Squats
Warm up)
Streching
1 Complex
A)
Squats
20 reps X 0KG
15 reps X 30KG
10 reps X 40KG
8 reps X 60KG
6 reps X 70KG
4 reps X 80KG
3 reps X 90KG
B)
BB Step ups
10 reps X 20KG
10 reps X 20KG
10 reps X 20KG
10 reps X 20KG
*Started using the olympic bar for these so Ive brought the weight down as the last bar I was using didnt weight a thing.
C)
R DL’S
9 reps X 75KG
8 reps X 75KG
7 reps X 75KG
7 reps X 75KG
D)
DB Holds
14
16
8
@10KG
E)
Side Planks
30
30
30
@0KG
Cardio:
Sweat fuck all, my legs were so fucked I could barley walk back to the changing room. Dam those step ups are a mother fucker with the proper bar.
Good luck with that new routine! I’ve tweaked mine significantly as of late as well. I’m considering it to be something of an experiment that I’m performing on myself with regard to the effects of former endurance training on recovery ability and such. It’ll be interesting to see where it all goes, ha. Could crash and burn, could be a great success.
[quote]The3Commandments wrote:
Good luck with that new routine! I’ve tweaked mine significantly as of late as well. I’m considering it to be something of an experiment that I’m performing on myself with regard to the effects of former endurance training on recovery ability and such. It’ll be interesting to see where it all goes, ha. Could crash and burn, could be a great success.[/quote]
Lol, thanks man.
Yeah it really could go both ways coildnt it? It could be exactly what we need, or it could be a utter disaster.
We will know soon:p
Yeah, it could end up badly, particularly in my case. That said, I think that the physiological reasons that I’m doing what I’m doing seem relatively sound given adequate sleep and food. And as long as gains continue to come. It’s not something I’m going to make a thread and ask about–there are very few people (if any) on these boards who transitioned from a serious running background to a BBing/lifting commitment, so it would be hard to speculate. Also, the fact that my body has at some time in the past benched 300+ and such may play a role. There just seem to be so many variables that I feel like I should just do what my body is telling me it can handle–I’ve been training for a long time, and I know my body pretty well.
What I’m planning on doing is using this routine for the next four months or so (unless I decide that it’s simply too taxing) and see what happens. At that point, I can make a post about the rationale behind it and the results that came from it.
[quote]The3Commandments wrote:
Yeah, it could end up badly, particularly in my case. That said, I think that the physiological reasons that I’m doing what I’m doing seem relatively sound given adequate sleep and food. And as long as gains continue to come. It’s not something I’m going to make a thread and ask about–there are very few people (if any) on these boards who transitioned from a serious running background to a BBing/lifting commitment, so it would be hard to speculate. Also, the fact that my body has at some time in the past benched 300+ and such may play a role. There just seem to be so many variables that I feel like I should just do what my body is telling me it can handle–I’ve been training for a long time, and I know my body pretty well.
What I’m planning on doing is using this routine for the next four months or so (unless I decide that it’s simply too taxing) and see what happens. At that point, I can make a post about the rationale behind it and the results that came from it.[/quote]
Sweet, lets hope it works and your roundtable is full of epic win rather than a good ole spanking.
Ill be really looking forward to see how you handle it given your training history, personally id say youll fly through it given the level you where at.
Monday: Upper Body(Max)
Weights:
Warm ups)
Streching
1 complex
A)
T bar rows
20 reps X 0KG
15 reps X 30 KG
10 reps X 40 KG
8 reps X 50KG
6 reps X 70KG
4 reps X 80KG
3 reps X 100KG
B)
BB rows
10 reps X 60KG
9 reps X 60KG
7 reps X 60KG
8 reps X 60KG
C)
Pull ups
6 reps X 5KG
6 reps X 5KG
6 reps X 5KG
6 reps X 5KG
D)
DB cleans
12 reps X 12.5KG
12 reps X 12.5KG
12 reps X 12.5KG
Cardio:
20Min Incline walk
I want to type fopr ages about my coaching course and how over the next year ill be doing a workshop every weekend so that in 40 weekends time ill be a certified level 2 Strenght and Conditinting coach. Problem is my arms are so sore even typeing right is killing me 
so ill keep it breif.
I enrolled in this course through the collage, it will take me a full year to complete(if I pass all 6 exams).
There will be 3 written exams, 1 continuios assesment and 2 practical coaching sessions.
A the end I will be cerified to both instruct and teach the Olympic lifts, the power lifts and over 100 accesory movments.
I will have to update my licance every year, this means il will have to attend wokshops constantly and keep reading everything.
Lastly I have to log over 300 hours under the bar this year as part of the continuos assesment(outside my normal training).
Cant wait to get more into it and just learn all I can. AND the biggest thing for me is im fionally hanging around STRONG people whch is a major bonus.
The coach teaching me has been weight lifting for 30 years for the IAWA and has both comepted at a international and national level. The guy is a monster and im eger to learn all I can from him.
Thursday: Deads
Warm up)
Streching
1 Complex
A)
Dead Lifts
20 reps X 20KG
15 reps X 40KG
10 reps X 70KG
8 reps X 80KG
6 reps X 100KG
4 reps X 110KG
3 reps X 120KG
B)
Snatch DL
6 reps X 60KG
6 reps X 60KG
6 reps X 60KG
6 reps X 60KG
C)
Split B squats
11 reps per leg X 15KG
10 reps X 15KG
11 reps X 15KG
D)
Hypers
10 reps X 15KG
9 reps X 15KG
10 reps X 15KG
E)
Planks
45 secs
45 secs
45 secs
Cardio:
none
Loving those DL’s. Training last night, clean and jerks. Man I fucking love that movment, much prefer the clean to the snatch… so im going to be doing a lot more snatchs over cleans cause I hate it more! Hows that for some serious ass logic, its simple though Do what you hate and get stronger.
What are your goals? Big and huge or a olympic lifter who tries to make the class?
[quote]Kungfushish wrote:
What are your goals? Big and huge or a olympic lifter who tries to make the class?[/quote]
My goals are definatly to be big and strong.
I want to be able to build a body like JIm W, Dave Tate or CT. Ive always wanted to be big and strong and thats what im going after.
The olmpic lifts are great and I love doing them so im not going to rule anything out but my first and foremost goal is to be big and strong over competing in a weight class for the olympics.
Thursday: UpperBody(Reps)
Warm up)
Streching
1 complex
A)
Power Cleans
3 reps X 30KG
3 reps X 30KG
3 reps X 30KG
3 reps X 30KG
3 reps X 30KG
B)
DB Rows
21 reps X 18KG
20 reps X 18KG
20 reps X 18KG
C)
Pull ups
10 reps X 0KG
9 reps X 0KG
7 reps X 0KG
5 reps X 0KG
D)
Skcull crushs
6 reps X 20KG
6 reps X 20KG
6 reps X 20KG
6 reps X 20KG
E)
Ez curls
10 reps X 20KG
9 reps X 20KG
9 reps X 20KG
Cardio:
30 min cycle
Just discovered something so tasty it will literally blow your balls off.
Get 3 heaped teaspoons of peanut butter (crunchy works best), one scoop of chocolate whey,
add 50 mls of milk. Mix together in a bowl until you get a smooth paste. CONSUME.
Now come back and tell me that isn’t the tastiest mother fucking thing you have ever eaten.
[quote]phlegms wrote:
Just discovered something so tasty it will literally blow your balls off.
Get 3 heaped teaspoons of peanut butter (crunchy works best), one scoop of chocolate whey,
add 50 mls of milk. Mix together in a bowl until you get a smooth paste. CONSUME.
Now come back and tell me that isn’t the tastiest mother fucking thing you have ever eaten.
[/quote]
Mother fucker, this be the shit
Friday: Squats
A)
Squats
20 reps X 10KG
15 reps X 30KG
10 reps X 50KG
8 reps X 60KG
6 reps X 70Kg
4 reps X 80KG
3 reps X 80KG*
- I felt my form was a little lacking so I decided against 90 for 3
B) BB step ups
9 reps X 30KG
7 reps X 30KG
6 reps X 30KG
6 reps X 30KG
C)
R deads
9 reps X 75KG
8 reps X 75KG
8 reps X 75KG
8 reps X 75KG
D)
Hex DB holds
3 sets X 20 secs X10KG
E)
Side planks
3 sets X 30 secs
Cardio: None
War pretty smashed today, I guess thats just how it is by the end of the week. Anyway, things are going well and the numbers are going up:) I a tad disapoint about the squats but wtf can i do really? No rack means there free squats that I have to clean to get onto my back. Hopefully after my comp at the end of this month Ill get into the big boy gym and really be able to squat.
Monday: Upper Body(Max)
Warm up)
Streching
A)
T bar rows
20 X 0KG
15 X 25KG
10 X 40KG
8 X 65KG
6 X 80KG
4 X 90KG
3 X 100KG
B)
BB rows
10 X 60KG
10 X 60KG
9 X 60KG
8 X 60KG
C)
Pull ups
7 X 5KG
7 X 5KG
6 X 5KG
6X 5KG
D)
DB Power Cleans
12 X 12.5KG
8 X 12.5KG
4 X 12.5KG
Cardio:
None
Dont know what was wrong with me today, things just werent right. Ever had an off day? Its pretty shit when it happens but fuck it, hopfully by tomorrow ill be over it. As for The DB cleans, my left forearm started to get this stabbing pain in the last 2 sets, like shins splints but in my forearm. Anyway I decided againt pushing through it, theres good pain and there is bad pain and if its bad pain its never worth an injury to finish a set.
You dont use supps, prove it with your diet and exercise you can get big without them until you are near your peak. Make an example to 19 year olds who buy superbig5000ultraragecrap instead of using it for college.
Tuesday:
Im very sick today(throwing up etc) so no workout.