135lbs x 10
135lbs x 10
225lbs x 10
315lbs x 8
315lbs x 8
405lbs x 4
315lbs x 8
315lbs x 8
Alternating Barbell Lunges
135lbs x 12
155lbs x 12
175lbs x 8
175lbs x 8
Leg Extensions
150lbs x 12
165lbs x 8
180lbs x 8
195lbs x 8
210lbs x 7
Seated Calve Raises
2 plates x 12
2 plates x 10
2 plates x 10
Standing Machine Calve Raises
300lbs x 10
300lbs x 8
300lbs x 8
Calve raises get a lot harder when you drop the weight and actually do it properly instead of bouncing up and down. Shit, my legs were SHAKING after I finished. Thanks Thib, love those videos!
Incline Dumbbell Press
35lbs x 15
50lbs x 10
60lbs x 10
60lbs x 10
70lbs x 8
80lbs x 8
80lbs x 7
Flat Smith Press - Partials
185lbs x 10
205lbs x 10
225lbs x 10
225lbs x 7
Cable Chest Flies
45lbs x 15
45lbs x 15
45lbs x 13
45lbs x 12
Clean & Jerks
135lbs x 4
165lbs x 2
185lbs x 1
185lbs x 1
185lbs x 1
Single Arm Dumbbell Clean & Press
60lbs x 4
70lbs x 2
70lbs x 3
70lbs x 2
70lbs x 2
70lbs x 2
Lateral Dumbbell Raises
35lbs x 12
40lbs x 10
40lbs x 10
40lbs x 9
35lbs x 11
Ah clean & jerks, they had to be brought back. I missed them until I did them, then I remembered how much I hated them, yet loved them. A love/ hate relationship at it’s finest. They didn’t feel too hard, I probably could have gone up to 200lbs or so but I’d rather not risk dropping the barbell the first time I’ve done them in a year or so. The single arm dumbbell presses are fantastic, my goal is to press the 100lb dumbbells for 1 rep by summer. Maybe a bit optimistic, but goals should be set high!
Conventional Deadlifts
135lbs x 10
135lbs x 10
225lbs x 6
225lbs x 6
275lbs x 5
275lbs x 3
Rack Pulls - Below Knee
315lbs x 3
315lbs x 3
405lbs x 3
405lbs x 1
315lbs x 3
315lbs x 3
315lbs x 3
Machine Calve Raises
300lbs x 8
300lbs x 8
300lbs x 8
300lbs x 8
Today was short lived, it was supposed to be an off day however my gym is moving locations over the weekend so I had to come in. I hardly slept last night which explains today’s short workout. Anywho, I decided to NOT go with my regular sumo deadlifts and try and work on regular deadlifts and get the form right. I really didn’t expect them to be as hard as they were. I changed a few things around, after watching one of the I BODYBUILDER videos with the rack pulls I decided to do them like that. I made sure to remember some of Thib’s tips in that video and boy do they ever make things harder.
Reverse Grip Rows
135lbs x 12
135lbs x 12
225lbs x 8
275lbs x 6
315lbs x 4
315lbs x 3
275lbs x 4
Dumbbell Rows
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
Single Arm ISO Row Machine
95lbs x 10
105lbs x 10
115lbs x 8
155lbs x 6
155lbs x 6
Parallel Grip Pulldowns
140lbs x 12
160lbs x 12
180lbs x 8
180lbs x 8
Alternating Dumbbell Curls
40lbs x 16
45lbs x 16
50lbs x 12
50lbs x 12
Dual Cable Curls (weight for each cable)
22.5lbs x 12
22.5lbs x 10
22.5lbs x 10
I managed to find a gym for today!
Hopefully I can find one for later this week. The gym today was alright, it was incredibly packed but there were some big ass dudes there. I can’t deal with the sheer amount of people though, it pisses me off.
Reverse Grip Barbell Rows
135lbs x 12
135lbs x 12
225lbs x 10
275lbs x 8
275lbs x 8
275lbs x 8
Dumbbell Rows
100lbs x 15
100lbs x 15
100lbs x 12
HS ISO Row - Single Arm
3 plates x 12
4 plates x 10
4 plates x 10
4 plates x 10
Alternating Dumbbell Curls
40lbs x 20
45lbs x 20
50lbs x 16
Okay, my gyms new location is the worst thing I’ve ever seen in my life. The roof is so low, I can’t even lift a dumbbell over my head without pushing it through the ceiling. There is so little room, I can’t even make a place to do a deadlift. They got rid of the power rack and replaced it with a third smith machine. All the cables are gone, so I couldn’t even do a pulldown or cable row. They have equipment in little rooms all over the place, because the building is supposed to be an office. They put a snooker table upstairs and are adding dart boards, card tables and a big screen TV. It was the worst gym I have EVER been in, absolutely horrible. When one of the people asked me how it was when I was leaving, I straight up said I hated it. The desk girl told me that since her shift started, 9 members had walked in and left as soon as they toured the place. I don’t blame em’. I do NOT plan on going back there, I’m not canceling my membership though. I’ll go back in a few months and see if anything has changed.
As for today, I have no excuses. I tried to get into it, I really did. I just couldn’t it was fucking shit. Only reason I even stayed a bit was because it had been so long since I lifted weights in the first place. So long Frogs-Richmond Hill. Nice knowing ya.
Back Squats
135lbs x 10
135lbs x 10
225lbs x 8
315lbs x 4
315lbs x 4
335lbs x 3
Alternating Barbell Lunges
135lbs x 12
135lbs x 12
155lbs x 8
Leg Press
3 plates x 15
4 plates x 12
4 plates x 10
4 plates x 10
Leg Extensions
130lbs x 10
130lbs x 10
130lbs x 10
Standing Calve Raise Machine
230lbs x 10
230lbs x 8
210lbs x 10
210lbs x 8
Got me a new gym! The ONLY downside is how busy it gets at peak hours 4-7 and it’s a fashion show half the time but other than that it’s got everything. 2 squat racks, 2 power racks, 2 smith machines, dumbbells up to 150lbs, an actual place to stretch and working cardio equipment should I ever actually use it. I might end up doing 5am workouts to avoid the peak hour insanity, or wait till 7-8pm to go. We’ll see.
Dumbbell Bench Press
45lbs x 15
65lbs x 12
80lbs x 8
100lbs x 6
100lbs x 8
100lbs x 6
Incline Smith Partials
155lbs x 12
185lbs x 10
205lbs x 10
225lbs x 8
205lbs x 10
Pec Fly Machine (elbow thing)
80lbs x 12
100lbs x 8
100lbs x 8
Single Arm Dumbbell Clean & Press
60lbs x 4
70lbs x 3
70lbs x 3
70lbs x 3
70lbs x 1
Military Press Machine
90lbs x 12
100lbs x 10
100lbs x 10
Lateral Dumbbell Raises
35lbs x 12
40lbs x 10
40lbs x 10
40lbs x 10
Single Arm Lateral Cable Raises
12.5lbs x 12
12.5lbs x 12
12.5lbs x 12
Not as busy as I thought it would be during peak hours. Only had to wait once.
So, I’m never going to use that weird elbow chest fly thing again. Not only must I have looked like a tool, but I firmly believe men should not use those. Those machines are strictly for women to push up their cleavage. Sure there are probably benefits, but no. Anywho, my gym now actually has people that workout properly (though there are many frat curlers as well) so that only means one thing. Time to kick it up a notch, because I am no longer anywhere near the top.
So I just took this pic yesterday. I’m about 265ish which is alright.
I’m still aware I’m not exactly jacked by any means, but even though I got a 38’’ waist I got a decent V-Taper going on.
Still workin on cutting down to 250lbs so I can get a better idea of what I look like. I do know one thing though, eating properly sure feels much better.
Rack Pulls - Knee Level
135lbs x 10
135lbs x 10
225lbs x 6
275lbs x 6
315lbs x 4
405lbs x 4
455lbs x 2
495lbs x 2
405lbs x 3
Parallel Grip Pulldowns
140lbs x 12
160lbs x 12
180lbs x 8
200lbs x 4
HS High Row
90lbs x 8
90lbs x 8
100lbs x 7
100lbs x 8
Cable Rows
120lbs x 12
140lbs x 12
140lbs x 11
Calve Raise Machine
170lbs x 10
170lbs x 8
170lbs x 7
170lbs x 8
Well my hamstrings are out. My legs are still sore from Tuesday. Usually after a light warmup and some lighter reps I’m good and can go ahead as normal. However today even while only deadlifting 135lbs I felt a tweak right in my hamstring on the left side. I stopped, gave some light stretching and tried again but I knew any more attempts would probably lead to disaster. Naturally I tried rack pulls which require less leg work and it was fine. Such a huge letdown, however I decided to do some back as Monday’s workout at that old junky gym was cut short. Managed to finish that!
I managed to do pretty good with the rack pulls surprisingly, I didn’t even touch my weight belt until I went to 495lbs. Much better that what I used to do! Calve raises are something I’m trying to perfect. I’m still making sure that I stretch it out at the bottom and squeeze for all my life at the top of each rep. Sure as hell leaves my calves sore as hell the next day.
I’m still doing pretty good on my diet as well, though I had to work longer than I expected today and ended up buying a veal sammich. I also had a handful, or three of those little goldfish. Boy those are good.
Other than that and 1-2 carby meals on the weekend, everything is a-ok on the diet.
Close Grip Smith Press
95lbs x 16
135lbs x 16
185lbs x 8
205lbs x 6
225lbs x 6
245lbs x 4
225lbs x 6
Dips
3 sets of 15
1 set of 13
Cable Rope Pushdowns
72.5lbs x 10
72.5lbs x 10
72.5lbs x 10
80lbs x 8
Single Arm Rope Pushdowns
25lbs x 10
25lbs x 10
25lbs x 10
30lbs x 9
EZ Bar Cheat Curls
25lbs x 10
75lbs x 8
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 4
115lbs x 3
HS Preacher Curl
1 plate + 20lbs x 10
1 plate + 80lbs x 8
1 plate + 30lbs x 7
1 plate + 30lbs x 8
Alternating Hammer Curls
35lbs x 20
40lbs x 20
45lbs x 16
45lbs x 18
Reverse Grip EZ Bar Curls
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 9
It’s weird how whenever you go to a new gym, the weights will have the same number on it but they feel completely different. Must be psychological, but that EZ bar felt like way more than 25lbs!
I brought back the single arm pushdowns today, they seem to strike a part of the tricep than two arm movements don’t usually hit. I’ll be keeping those around for a while!
For the first time in a while it felt like my biceps were gonna explode towards the end of the workout. My forearms are also tired as all hell, the dumbbells at this new gym have much thicker grips than the old place, makes you work way harder! love it
Reverse Grip Barbell Rows
Bar x 16
135lbs x 12
185lbs x 8
225lbs x 6
275lbs x 6
315lbs x 4
315lbs x 4
315lbs x 4
Dumbbell Rows
105lbs x 10
115lbs x 8
115lbs x 8
115lbs x 9
HS ISO Row
130lbs x 10
150lbs x 8
150lbs x 8
150lbs x 7
Parallel Grip Pulldowns
140lbs x 12
160lbs x 10
180lbs x 10
200lbs x 6
V-Grip Rows
140lbs x 12
160lbs x 12
180lbs x 10
200lbs x 7
Alternating Dumbbell Rows
40lbs x 20
45lbs x 16
45lbs x 12
Cable Rope Hammer Curls - Single Arm
20lbs x 10
20lbs x 8
15lbs x 9
Oh man, today felt great. Had a good pace going, no extended breaks just solid right through the entire session. However, I must admit that I cheated with the dumbbell rows by using straps. There was no way I would be able to hold the 115lb for the entire set. YES, I am ashamed. I know my faults!
Back Squats
135lbs x 10
135lbs x 10
225lbs x 8
275lbs x 6
315lbs x 3
365lbs x 1
315lbs x 3
Alternating Barbell Lunges
135lbs x 12
135lbs x 12
175lbs x 10
185lbs x 8
Single Leg Press
1 plate x 12
1 plate + 25lbs x 10
2 plates x 8
2 plates + 25lbs x 5
Leg Extensions
150lbs x 10
150lbs x 10
165lbs x 10
180lbs x 7
Standing Calve Raise Machine
170lbs x 10
170lbs x 10
170lbs x 8
Bent Over Calve Raise Machine
200lbs x 10
200lbs x 11
200lbs x 12
I felt sluggish today, it just didn’t seem as if I ‘had it’. Nonetheless I went on and did my thang. Tried one leg press today, it was definitely an experience to say. I think I’ll do that for a bit instead of the usual two leg. Seemed as if I could put everything into one leg at a time. Always made sure to do left leg first as I’m a righty, just to make sure the weaker leg doesn’t get left behind. Good stuff!
Flat Dumbbell Press
55lbs x 12
70lbs x 8
90lbs x 8
100lbs x 8
105lbs x 6
105lbs x 7
Incline Smith Press
155lbs x 12
185lbs x 12
205lbs x 10
225lbs x 7
Cable Flies
30lbs x 12
30lbs x 8
25lbs x 11
25lbs x 9
Single Arm Dumbbell Clean & Press
60lbs x 4
70lbs x 3
75lbs x 3
75lbs x 2
75lbs x 2
HS Shoulder Press
100lbs x 10
100lbs x 10
110lbs x 10
110lbs x 8
Lateral Dumbbell Raises
35lbs x 12
40lbs x 10
40lbs x 10
40lbs x 10
So tired, but… Blah
Well, I love pressing 105lb dumbbells. My goal there is to be able to do 120lbs for mid range reps by summer. Also I saw a guy doing 150lb dumbbell rows, I wanna do that too. I’m tired.
I miss carbs
I weigh 250lbs.
I really miss carbs.
Is it better to have some carbs pre workout and post workout, or peri workout and post workout? Opinions would be nice.
Boy I miss mid day carbs. No more shitty meals, 1 cheat meal per week. It’s crunch time.
3 more weeks
Try before, during, and immediately after. Juice or bananas with a scoop of BCAAs and a little creatine in each shake, and a half-scoop of whey in the pre and post drinks (That’s if your mixing your own. I bet Surge or something would work too, but I know this has been working for me).
[quote]grettiron wrote:
Try before, during, and immediately after. Juice or bananas with a scoop of BCAAs and a little creatine in each shake, and a half-scoop of whey in the pre and post drinks (That’s if your mixing your own. I bet Surge or something would work too, but I know this has been working for me). [/quote]
Well normally that’s what I do. However, since I’m pretty on my last ‘phase’ of cutting and my workouts are usually towards the end of my day it’s a LOT of carbs to take in at that time.
Right now my shakes are as follows
Pre:
40g protein
10g glutamine
cinnamon
Peri:
250ml OJ
40g protein
10g glutamine
Post
50g protein
5g Glutamine
10g BCAAs
5g Creatine
60g Dextrose
Basically, I’m trying to figure out if all that OJ which is about 25g of carbs would serve me better if I down it 10 or so min before I start lifting or throughout my workout.
