Ryuubane's Starvation Nation Log

Training Training Logs
101

Thursday: 9/9/10

Post-Workout Nutrition:
4 egg shake with heavy whipping cream

Machine Row:
100 x 10
150 x 10
200 x 10
200 x 10
200 x 10

Close Grip Pull-downs:
100 x 10
120 x 10
135 x 10
135 x 10
120 x 10 (right shoulder was hurting pretty bad; arms went numb from the day before)

Smith Shrugs:
105 x 10
195 x 10
195 x 10
155 x 10
155 x 10

Band Pull-Aparts:
Green Band Doubled x 30
Green Band Doubled x 20 (stopped because shoulder is screaming in pain)

*Strange pain on anterior deltoid. Almost feels like it’s on the bone but I know it’s some kind of tendonitis.

Post Workout Nutrition:
8 egg shake with heavy whipping cream

102

Did a short arm’s workout friday 9/10/10. Too stupid to put down. Shoulder was still bothering me.

Monday: 9/13/10

Bench Press:
255x2

Chin-Ups (super-set) Dips: BW 5x5

Inverted Rows (super-set) Push-Ups: BW 3x10

*Shoulder not feeling too bad. First time to bench in a few months.

103

Wednesday: 9/15/10

Zercher Box Squats:
135x5
185x4
225x1
275x1
225x2
225x2

Step-Ups:
BW (5x10)

Goblet Squats:
50x10
60x10
BWx30

*Knee was bothering me the day before so much that I could barely stand but obviously feels much better today.

104

Thursday: 9/16/10

Shoulder and Arm Pump:

smith shrugs
skull crushers
barbell curls
machine lateral raises
press-downs
hammer curls

Friday: 9/17/10

Ham Pump:

GHR’s
Decline Knee-Ups
Hip Mobility
Hip Bridges
Bicycles

105

Saturday: 9/18/10

Foam Roll:
Back
Chest
Shoulders
Arms

Floor Press:
Bar x 20 (close grip)
95 x 10 (close grip)
135 x 10 (close grip)
185 x 10 (close grip)
135 x 15 (medium grip)
185 x 10 (medium grip)
135 x 15 (medium grip)

Dips:
BW x 8
BW x 7
BW x 7

Push-Ups:
BW/Incline/Wide Grip x 10
BW/Incline/Wide Grip x 10
BW/Flat/Wide Grip x 10
BW/Flat/Wide Grip x 10
BW/Flat/Wide Grip x 10

Incline Uni-Lateral Bench Press:
2-35’s (5x10)

Skull-Crushers:
65lbs (5x10)

Bench Dips: (feet not elevated)
BW (5x10)

Incline Dumbbell Extensions:
2-25’s (4x10) & 2x9)

Stretches: (1 minute)
Chest
Triceps

106

Monday: 9/20/10

Foam Roll:
Lower Body (a bunch)

Front Squats:
Bar x 10
95 x 10
135 x 10
95 x 10
95 x 10

Back Squats:
95 x 10
135 x 10
185 x 10
135 x 10
135 x 10

Split Squats:
BW (5x10)

Step-Ups:
BW (5x10)

Standing Calf Raises:
BW (15x10)

107

Tuesday: 9/21/10

Pre-Workout Nutrition:
“White Can” Rock-star

Peri-Workout Nutrition:
32oz Organic Green Tea with 1tbsp Stevia

Barbell Row (supinated):
Bar x 20
95 x 10
135 x 10
185 x 10
135 x 15

Barbell Shrugs:
135 x 10
185 x 10
225 x 10
185 x 10
185 x 10

Ab Wheel Roll-Outs:
BW (5x10)

Dumbbell High Rows:
2-25’s (5x10)

Lying Band External Rotations:
Green Band x 24
Green Band x 17

Cambered Bar Reverse Curls with Fat Gripz: (Bar=15lbs)
Bar x 10
45 x 10
65 x 10
55 x 10
55 x 10

Cambered Bar Curls with Fat Gripz:
65 (5x10)

Hammer Curls with Fat Gripz:
2-25’s (5x10)

Post-Workout Nutrition:
2 scoops whey isolate
2tbsp heavy whipping cream
cinnamon and pumpkin spices
5 fish oils

108

Thursday: 9/23/10

Weight: 225 lbs

Bench/Dead-lift Meet Simulation:

Bench:
185 x 1
240 x 1
[285 + 1 mini pro band (20lbs extra at the top)] x missed :frowning:
*The Band for some reason helps me get tighter

Dead-lift:
135 x 1 Sumo Stance
135 x 1 Sumo Stance
315 x 1 Conventional Stance
455 x 1 Conventional Stance (all time best dead-lift)
500 x 1 Conventional Stance NEW ALL TIME BEST DEAD-LIFT EVERRRRRRRRRRRRR!!!
RRRRRRRRAAAAAAAAHHHHHHHHHHHHH!!!

109

Friday: 9/24/10

Push-Ups (on lowest setting of smith machine):
100 reps

Push-downs:
100lbs (3x20)

110

Saturday: 9/25/10

Step-Ups:
BW x 100

Calf Raises (from floor):
BW x 100

(Eating everything I can find!)

111

Monday: 9/26/10

Inverted Rows (bent knee):
BW x 100

Band External Rotations:
Green (2x20)

Barbell Curls:
50 x 20
40 x 20
30 x 20

Barbell High Rows:
40 x 20

Walk:
30 Minutes

112

Tuesday: 9/27/10

Foam Roll:
10 passes all lower body muscles

GHR’s:
BW (5x10)

Standing Abs:
9 (5x10)

113

Thursday: 9/30/10

Smith Machine Floor Press:
45 x 20
135 x 10
185 x 10
225 x 7
185 x 10

Dumbbell Flat Bench:
60’s x 10
70’s (4x10)

45 Degree Incline Dumbbell Bench (front of bench elevated with one step):
50’s (5x10)

Dips:
BW x 10
BW (4x8)

Skull-Crushers:
65 lbs (5x10)

Tate Presses:
30’s (5x10)

Band Pull-Aparts:
Red Band Doubled (3x10)

Wall Shoulder Slides:
(3x10)

Lying Internal Rotations:
2-5’s (3x10)

114

Friday: 10/1/10

Weight: 230 lbs

Foam Roll Lower Body and Thoracic Extension

Back Squats:
Bar x 10
135 x 10
185 x 10
225 x 10
135 x 10

Reverse Lunges: (alternating)
Barbell (5x10)

Step-Ups: (alternating)
20 lbs (5x10)

Leg Extensions:
50 x 10
60 x 10
70 x 10
70 x 10
70 x 10

Standing Calf Raises: (30 seconds rest between sets)
BW (15 x 10)

Stretch:
1 Minute Quads/Calves/Hamstrings/Adductors/Abductors/Glutes

Walked: 35 minutes pushing baby lioness

Thoughts: Hamstring feeling a lot better. Right knee was feeling weak and irritated during workout.

115

*My wife made blueberry crumble for my high carb day! Awesome breakfast!

Saturday: 10/2/10

Pre-Workout Nutrition:
Lemon Rockstar
16oz organic green tea with stevia
160z filtered water

Barbell Row:
Bar x 20
135 x 10
185 (3x10)

Barbell Shrugs:
135 x 10
225 x 10
275 x 10
275 x 10 (used straps)
275 x 10 (used straps)

Dumbbell Rows (on bench):
70 lbs (5x10)

TRI-SET: Band Pull-Aparts (red band); Wall Slides; Lying Internal Rotations (2-5’s)
(5x10)

EZ-Curl Bar Reverse Curl with Fat Gripz:
65 lbs (5x10)

EZ-Curl Bar Curl with Fat Gripz:
75 lbs (2x10)
60 lbs (3x10)

Hammer Curl with Fat Gripz:
2-30’s (5x10)

1 Minute Stretch: Lats/Biceps

Thoughts: Shoulder is coming along great. No overhead work or direct anterior shoulder work is doing wonders.

Post Workout Nutrition:
2 scoops whey isolate
5 grams creatine
5 grams glutamine
1/2 teaspoon table salt
24oz water
2 servings blueberry crumble

116

Monday: 10/4/10

*Easy diet week.

Pre-Workout Nutrition:
16oz organic green tea with stevia

Foam Roll: (10 passes all)
Quad/Glute/Adductors/Abductors/Feet/Hamstrings/Lats

Romanian Dead-Lifts:
Bar x 20
135 x 10
225 x 10
225 x 10
225 x 10

Lying Leg Curls -SS- Hanging Knee-Ups:
50 lbs (5x10) BW (5x10)

Swiss Ball Leg Curls -SS- Swiss Ball V-Ups:
(5x10)

Reverse Hypers -SS- Body-Weight Windmills:
(3x10)

1 Minute Stretch Hamstrings

Thoughts: I went easier than normal since lower body is jacked from last lower body workout and the workout still sucked! Low back took the brunt of the workout. I will have to figure out a new way to train pork chords at home.

Post-Workout Nutrition:
2 scoops whey isolate
5 grams creatine
20oz apple juice

117

Tuesday: 10/5/10

Peri-Workout Nutrition:
2 bananas
2 servings of whey isolate
5 grams creatine

Barbell Flat Bench with Elite Fitness Band:
Bar+2 red bands x 10
95+1 red band x 10
135+1 red band x 10
185+1 red band x 10 (left shoulder hurt)
135+1 red band x 10

Incline Barbell Bench Press:
95 x 10
135 (4x10)

Decline Flat Bench Press:
135 x 10
185 x 10
135 x 10
Insurance man showed up to get me to sign something so I got extra rest!
135 x 20
135 x 12

Push-Ups:
2 red bands x 10
1 red band x 10
BW (3x10)

Skull-Crushers:
70 (5x10)

Reverse Band Press-downs:
Red Band (5x10)

Tate Press -SS- Bench Dips (feet elevated 1 foot):
2-25’s (3x10) BW (3x10)

PRE-HAB: (3x10 circuit style)
*Red Band Pull-Apart
*Wall Slides
*Lying Internal Rotations (2-5’s)

Thoughts: I need to still leave out full range of motion barbell bench press until my shoulder feels a little better. I’ll switch back and forth between floor presses and dips as my main exercise since neither one really iritates my shoulder.

118


Friday: 10/8/10

Pre-Workout Nutrition:
1 green monster import

Barbell Back Box Squat:
Bar x 10
135 x 10
225 x 10
315 x 6 (hamstring funky)
225 x 10

Front Squats:
135 x 7
95 (4x10)

Walking Lunges:
BW (5x10)

Alternating “High” Step-Ups:
BW (5x10)

Standing Calf Raises:
BW (15 sets of 12 repetitions)

1 Minute Stretch:
Quads/Hams/Calves/Abductors/Glutes/Adductors

Post-Workout Nutrition: (Ahahahahah!)
1/4 gallon of whole milk
3 fudge rounds

Thoughts: Left hamstring felt “twingy” on box squats. Probably still wiped out from posterior chain day. Need to rethink my training split. Quad dominant and posterior chain so close together is not giving me enough rest. Walking lunges didn’t feel hamstring dominant for once. I LOVE FREE DIET WEEK!

119

Saturday: 10/9/10

Pre-Workout Nutrition:
6 donuts
1 medium low carb monster (low carb because it tastes the best)

Barbell Rows:
Bar x 20
135 x 10
185 x 10
205 x 10
205 x 10
205 x 10

Barbell Shrugs:
225 x 10
245 (4x10)

Dumbbell Rows from Floor:
85 x 10
105 x 10
135 x 10
155 x 10 (grip started giving / felt like dead-lifts)

Cambered Bar Curl with Fat Gripz:
85 (5x10)

Circuit of: (3x20)
Band Pull-Aparts (red band)
Wall Slides
Lying Internal Rotations (2-5’s)

Reverse Cambered Bar Curl with Fat Gripz:
65 (5x10)

Hammer Curls with Fat Gripz:
2-35’s (5x10)

Post Workout Nutrition:
1/4 gallon of whole milk
MORE DONUTS! RAHHHH!!!

Thoughts: This is the first time my grip has ever started giving out on dumbbell rows but I did not let go! Barbell Shrugs could possibly be irritating my left shoulder. Might need to find a different trap exercise. Today and Sunday are the last free diet days (sad), then I will be following Shelby Starnes’ “Very Low Carb Diet” and try to get down to 205lbs. Training will change by taking more rest days when needed and implementing low intensity cardio (yucky!).

120

Monday: 10/11/10

Weight: 235.6 lbs

Peri-Workout Nutrition:
2 scoops whey isolate
2 servings flax seed (cold milled)
16oz organic green tea

Snatch Grip Deads:
135 x 10
225 x 10

Sumo Deads:
225 x 10
315 x 10

Conventional Deads:
405 x 5 (paused on 4th rep to reset grip)

GHR’s -SS- Decline Knee-Ups:
BW (4x10)

Seated Leg Curls -SS- Band Twists:
125 x 20 Red Band x 20
175 x 10 Purple x 10
200 x 10 Purple x 10
200 x 10 Purple x 10
200 x 10 Purple x 10

Uni-Lateral Dead-Lifts -SS- Lying Leg Raises:
2-35’s (3x10) BW (3x10)

Hip Bridges:
BW x 30

Crunches:
BW x 30

Walked: 32 minutes