Im moving up on as much as I can. Im trying to push it every workout and move more weight than the last workout cycle.
Sorry if every picture I take isnt of me posing or pumping for you guys. During a 2 month timeframe, I doubt there will be much visible progress, look at my numbers if you actually care about my progress. If you want to ogle some pictures, go to the physique section.
Lower body always leaves me feeling trashed, even with only three exercises. Im usually almost ready to pack it up and leave after I finish squats, haha.
I met Mark Zupan (you know, the guy who was the focus of the documentary “Murderball”) tonight. He gave a talk at my University tonight.
Talk about motivation. Hes one of the coolest people Iv ever had the privilege of meeting.
It puts things in perspective…those times when you have a bad day and you dont feel like working out or you start to make excuses…you realize that you can bullshit all you want, but at the end of the day, youve got two choices: live or die. You do it or you didnt do it.
Im going to hang a picture of him up in the weightroom later this week. Seriously the one of the most hardcore fuckers Iv ever met.
Iv started eating a 1/2-2/3 cup of almonds with my 3 whole eggs every morning instead of the kashi cereal. I realized that what I was doing was basically taking in about 13 grams of fat from the eggs, and then about 30 grams carbs from the kashi.
Iv been trying to make most of my meals either p+f or p+c, so I switched to the almonds as my second food so breakfast would be just p+f. When I get home for the summer, I may switch back to 5-6 egg whites and the kashi for breakfast so I can get my carbs in in the morning.
I feel like it is a easier to get a lot of carbs while I am on campus throughout the day so I get them in then. I am currently eating 1 cup of FF cottage cheese with some sugarfree jam every night before bed so I can get some casein in before I go to sleep. The 1 cup is 2 servings and has about 28 grams of protein in it.
Im still focusing mainly on getting quality, whole foods in for my meals. I havent been taking whey except for PWO. My diet is pretty clean, but I do let myself have the occasional peice of pizza or a little fast food every now and then when I feel like I may not be hitting my caloric totals.
I have been a little amazed at the fact that I have leaned out some, and still gained weight…I guess I was more of a beginner than I thought. The picture I posted the other day was taken when I was VERY full, so it probably wasnt a good representation. Im up to 176 lbs, which is up 6 from when I first started posting in this thread.
Weights have been going up pretty consistantly every week. Im blasting away at it as hard as I can right now. I figure Ill hit it as hard as possibly for the next 6 weeks or so, then I go on vacation and I can take a week off and then Ill be back at it.
I finally got back to the gym tonight for a solid workout.
My legs are still recovering from the strongman contest over the weekend…all of the sled dragging and pushing tore my PC up to hell.
Tonight was Quads and Arms. Hit squats for 5 sets (225x10, new PB), then did some supersets for arms.
Im taking tomorrow off, getting back at it on Thursday. It should be intense. Iv almost got my new program worked out. I know people told me not to do the superhero programs at this stage, but I simply cant resist. I am making one minor adjustment though, and moving the deadlifts on the leg day to back day so that I can put more into squat and deadlift. If I do both in the same day, Im too trashed to do arms afterwards.
Ill keep updating later. Iv got Accounting homework to do for the moment though.
DB Shoulder press- 4x8/55 lbs
DB Incline lateral raises- 3x12/20 lbs
superset w/
Upright Rows- 3x10/85 lbs
Arnold Presses- 4x10/35 lbs
Lateral Raises- 1x100/10 lbs
Power Shrugs- 5x5/225 lbs
Incline Crunches- 1x50
I had a late night last night, so I dont feel like my energy levels were as high as they could have been. I will probably go a little heavier on the upright rows and definitely on the shrugs next week. The arnold presses kicked my ass and I had to drive my legs into the floor to get past my sticking point on the very last rep. Like I said, I think I can add at least 50 lbs to the shrugs next week, I just chose a weight conservatively this time because of how tired I already was.
I had to add the weight gainer shake in there because I realized I was wayy under for calories tonight. Im not sure if its right about my total caloric expenditures though…
All in all a good workout. I am going to increase the weight on the Low cable rows and rope pulldowns next week.
I beefed up my breakfast some…had a cup trail mix along with my kashi cereal so I think that puts breakfast at about 500 or 600 calories. My lats were wayy tired today before I even got started…not sure why, but I toughed it out. Ill get more sleep and eat more next week and see if it helps.
I actually liked lifting earlier in the day. Its nice because now all I have to worry about for the rest of the day is eating and school work. I know how hated Cytosport products are around here, but Iv been taking cytogainer for the past week or so and like it.
I looked at the label before I bought it and I didnt see any signs of the ingredients that people rag on MM for, and it adds a good 580 calories to my day, so it cant be that bad. Tastes good too.
Im feeling strong all in all. Im not sure why, but Iv been pretty invincible feeling in the gym lately, so thats a good thing. Im definately liking the way this program is going right now.
Tomorrow is a day off since I have a test, project, presentation, and two papers in the next 2 days, but Ill be back at it on Thursday and Friday.
I have decided that Im going back to my 2 day split. The body part split was too much volume and I felt like I was really selling myself short…I was exhausted by the end of my workouts but I didnt feel like I had really done enough work. Oh well, must just be personal preference. I am going back to a push/pull type split. Today was push.
DL’s- 5/135; 5/185; 5/275; 1/315; 3/335; 1/345
Chins- 4x5
Seated Rows- 4x8/160
Upright Rows- 3x10/100
Ez Bar Curls- 3x10/75
The 345 was a PR for me, but it felt really good and I think I could have gotten more. I feel like I will be able to hit my short term goal of 405 within the next 2 or 3 months.
Do you always do sumo deads instead of normals stance deads? i do as well i hate regular deadlifts. sumos kick ass
good work, keep at it. i like your training style. hardcore and your gym looks oldschool. awesome stuff[/quote]
I just started pulling sumo about a month ago and I like it a lot more since I have a short torso, it gets me a hell of a lot lower to the ground and I can power out with my quads a great deal more. Im still truckin away at it.
Trying to lean out a little right now. Im not doing like a shitload of cardio or anything, just turned the calories down some and added in some GPP twice a week, thats all.
The gym is where I work out at when Im at school. I love it. Im home for the summer now and Im working out at this shithole fitness pussy barn where everything is pink and chrome (heres a hint, it rhymes with Bold’s Dim) and they only have one squat rack thats got fixed pins, no platform to pull from, and octagonal plates that make pulling for reps a bitch.
Im going to try and find someone with a good garage set up and cancel my current membership so I can have a training environment where no one stares at me for using db’s over 50 lbs.
Thanks for the compliments though, Irish. Hows it goin across the pond?
Haha, My girlfriend calls it animal food because it kind of looks like something you would feed farm animals.
Iv never had any gas problems with it…I eat the go lean cereal…its got like 13 g of protein per serving, and a ton of fiber, so it makes sense to me that its a decent food.
I dont really eat it anymore though, I have a 4 egg (whole) omelet with 1/4 cup of cheese and some diced bell peppers in it for breakfast every morning.
