Tuesday: 10/11/10
Weight: 231.8 lbs
Peri-Workout Nutrition:
32oz Organic Green Tea with Stevia
Bench Press:
Bar x 20
95 x 10
135 x 10
185 x 10
185 x 10
Dumbbell Incline Bench: (foot of bench elevated):
60’s (5x10)
Flat Dumbbell Bench:
75’s x 10 (felt a twinge in my left shoulder and lowered the weight)
65’s (4x10)
Kettle-bell Incline Flye Press: (worked on deep stretch)
35’s (5x10)
1 Minute Stretch: Pecs
JM Presses:
75 lbs (5x10)
Tate Presses:
35’s (5x10)
Reverse Press-downs: (# equals weight setting on cable stack)
#10 x 10
#12 x 10
#14 (3x10)
1 Minute Stretch: Triceps
Foam Roll: (Everything done for 10 passes)
23 minutes
Post-Workout Nutrition:
1 cup lettuce
1 tbsp olive oil
2 oz chicken
2 oz ham
2 oz craw-fish meat
Thoughts: Had a little twinginess in my shoulder. Trying to find exercises that actually make my pecs fire without hurting my shoulder. Shoulder is getting better and not really having problems with hamstring anymore. Back on low carb diet for now.
Wednesday: 10/12/10
Weight: 229.1 lbs
Walk: 28 minutes
Thoughts: Right knee feels a little tight and whole posterior chain is sore! Thinking about adding in some direct shoulder work and vertical pulls soon.
Thursday: 10/14/10
Weight: 229.8
Peri-Workout Nutrition:
16oz water
Back Squat:
Bar x 10
135 x 5
225 x 1
315 x 1 (ugly form)
225 x 11
185 x 22
135 x 26
Bar x 20
Walking Lunges:
BW (5x10)
Step-Ups: High Box
BW (4x10)
Leg Extensions:
70 lbs (3x12)
Donkey Calf Raises: (weight hanging from dip belt)
25 lbs (7x10) *These feel awesome!
Standing Calf Raises:
BW (8x10)
1 Minute Stretch:
Quads/Calves/Adductors
Foam Roller: 20 Minutes everything
Post Workout Nutrition:
2 scoops whey isolate
1/3 cup almonds
5 g creatine
5 g glutamine
Thoughts: My form was awful on 315 back squat. My left adductor is strained and felt horrible plus I just didn’t feel like I could set up properly. Adductors might be getting over stimulated from wide stances on both leg days. I will try to implement closer stanced exercises.
Friday: 10/15/10
Weight: 228.9
*Worked out with The Bear!
Peri-Workout Nutrition:
1 White Rockstar
16oz Organic Green Tea
Barbell Row:
Bar x 20
135 x 5
185 x 3
225 x 1
275 x 1 (this was ugly)
250 x 3
225 x 10
205 x 12
185 x 10
135 x 25
45 Minutes Rest
Smith Machine Shrugs:
135 x 10
225 x 10
275 x 10
315 x 5
275 x 11
Machine Row:
Stack x 7
250 x 8
225 x 10
200 x 9
200 x 8
Barbell Drag Curl:
50 x 10
90 x 7
70 (3x10)
Long Rope Hammer Curls:
#10 x 10
#9 (4x10)
Reverse Drag Curls:
55 lbs (5x10)
Face Pulls:
#8 (5x20)
1 Minute Stretch:
Lats/Bi’s
Airdyne: 20 minutes
Post Workout:
2 scoops whey isolate
2 servings cold milled flax seed
5 g creatine
1/2 teaspoon salt
Thoughts: 275 row felt wanky liked I hitched it up. Rested for 45 minutes after rows to train a client then immediately went back to the workout. The rest of the workout was ridiculous but lots of fun. It is always great to workout with somebody willing to go heavy, go high repetition, go high volume and go fast all in the same workout! Pump Monkeys for the win! Tch!
Saturday: 10/16/10
*Worked out with the bear again!
Pre-Workout Nutrition:
1 zero carb monster
1 zero carb blue rockstar
1 chicken breast
1.5oz cheese
Foam Roll: 10 passes all lower body
2 sled drags for warm-up (didn’t feel like I needed any more)
Romanian Dead-lifts:
Bar x 20
135 x 10
225 x 10
275 x 5
315 x 5
405 x 5
315 x 10
275 x 1 (back felt wanky)
Gironda Leg Curls:
50 x 10
70 x 10
50 x 10
60 x 10
50 x 10
Hanging Knee-Ups:
BW (5x10)
Uni-Lateral Dead-lifts:
35 x 10
2-25’s (2x10)
Standing Band Twists:
2 Green Bands (3x20)
Lying Leg Curls:
50 x 12
50 (4x10)
Modified V-Ups:
BW (5x10)
Walk: 30 Minutes
1 Minute Stretch:
Hams/Calves
Post Workout Nutrition:
2 scoops whey isolate
5 g creatine
16 oz organic green tea
*Ate 30 pieces of sushi 3 hours later with friends and then ate home made donuts 3 hours after the sushi.
Thoughts: My back felt pretty good from the previous day but got wanky towards the end of the dead-lifts. My joints are asking me to de-load on my next training cycle and I want it bad. I don’t want to but need to add an extra day of rest during the week so I don’t have to de-load as often. Today was my carb load day and it was pleasant not going overboard with it.
Monday: 10/18/10
Weight: 230 lbs
Post Workout Nutrition:
2 chicken breast
16oz organic green tea
Smith Machine Floor Press: (lightened method with 2 purple bands)
135 x 10
225 x 5
315 x 1
365 x 1
315 x 7
275 x 10
225 x 10
225 x 12
225 x 11
225 x 10
225 x 10
225 x 10
Peri-Workout Nutrition:
1 small low carb red bull
Incline Dumbbell Bench Press (foot of bench elevated):
60’s x 10
50’s x 10
50’s x 10
50’s x 8
50’s x 8
Flat Barbell Bench Press:
135 x 7
115 x 9
95 x 11
95 x 10
95 x 10
Bench Dips (feet elevated on bench):
BW x 10
25 lbs (4x10)
Reverse Press-downs:
#10 x 10
#12 x 10
#14 x 10
#13 x 10
#13 x 10
Press-downs:
Stack x 10
Stack x 10
Stack x 10
Stack x 9
Stack x 10
Foam Roll:
(15 passes every muscle)
*28 minutes
Post Workout Nutrition:
8oz Mackeral
5 g creatine
5 g glutamine
16oz water
Thoughts: Wow, my left shoulder is really flared up again. I missed 405 twice on the floor press. I didn’t feel like I could get in the right groove. The next workout phase will definitely be a de-load. I had to do this workout really fast because of time constraints, 1 minute or less of rest between sets, and I went down hill really fast. I felt incredibly weak and pathetic but at least I got it done.
Tuesday: 1019/10
Weight: 226.6 lbs
Calf Press: (went light because calf cramped bad the day before during floor presses)
*30 seconds rest between sets
100 x 10
125 (14x10)
*1 minute calf stretch when finished
Front Box Squats:
Bar x 10
135 x 5
225 x 1
315 x 1
335 x 1
275 x 3
Walking Lunges:
BW x 10
Vest (20lbs) (4x10)
Step-Ups:
Vest (5x10)
Leg Extensions:
95 lbs (5x10)
Walk: 28 Minutes
Stretch 1 Minute: Quads
Post Workout Nutrition:
2 scoops whey isolate
5 g creatine
5 g glutamine
1/3 cup raw almonds
Thoughts: I feel really weak and have an abundance of tendonitis. I should have already de-loaded but oh well. 2 more workouts and then I’ll de-load and I need to rethink my training.
Thursday: 10/21/10
Weight: 225.6
Airdyne: 20 minutes in the morning
Peri-Workout Nutrition:
3oz sugar free red bull
24oz organic green tea
Machine Row:
100 x 10
150 (4x10)
Smith Shrugs:
135 x 10
185 (3x10)
135 x 10
KettleBell Rows:
52 lbs (5x10)
Face Pulls:
#8 (3x10)
#6 (2x10)
Barbell Reverse Drag Curl:
30 lbs (4x10)
Dumbbell Reverse Drag Curls:
2-15’s x 10
Dumbbell Drag Curls:
2-20’s (5x10)
Hammer Curls:
2-15’s (5x10)
Post-Workout Nutrition:
4oz white fish
4oz shrimp
1/4 cup avocado
1 cup lettuce
1oz shredded cheese
1/4 tbsp olive oil
16oz organic green tea
Thoughts: Today was a de-load. I normally don’t drop the weight as much but cut the volume in half. This time I dropped the weight and used the same volume. It felt pretty good. Strangely enough I felt weak so I can tell I really need a de-load for now. I normally rest 2 to 5 minutes between sets and kept rest to 1 minute or less to keep the intensity high. Fun times!
Friday: 10/22/10
Weight: 226.8
Airdyne: 15 minutes
Gironda Leg Curls:
25 lbs (5x10)
Romanian Deads:
135 (5x10)
Lying Leg Curls -SS- Modified V-Ups:
35 lbs (5x10) BW (5x10)
Hip Bridges -SS- Alternating Angled Knee-Ups:
BW (5x10) BW (5x10)
1 Minute Stretch: Hams
Post Workout Nutrition:
6oz chicken breast
1/3 cup almonds
16oz organic green tea
Thoughts: Still de-loading for now. I kept my rest at 1 minute or less between sets. I feel like junk. Going to try and carb up from Saturday at lunch until Sunday night. I’ve been feeling weak and my body temperature has been drastically lower than normal. I hope a good carb up will stoke the metabolism! No joint problems to report today!
Saturday: 10/25/10
Weight: 231 lbs
Pre-Workout Nutrition:
16oz organic green tea
2 scoops whey isolate
2 servings of cold milled flax seed
Barbell Bench Press:
Bar x 20
95 x (4x10)
Kettle-bell Incline Bench:
2-35’s (5x10)
Kettle-bell Flat Bench:
2-35’s (5x10)
Wall-Slides:
BW (5x10)
Reverse Press-downs:
#8 (5x10)
Press-downs:
#10 (5x10)
Tate Press:
2-15’s (5x10)
Various Level Push-Ups:
30 total repetitions
1 Minute Stretch:
Pecs/Tris
Post Workout Nutrition:
12oz prime rib
8oz diet dr pepper
8oz diet pepsi
Thoughts: I’m still de-loading. I only have 1 more de-load workout and then back to “real” training. This workout felt stupid easy which is exactly what I needed. Rested 1 minute between chest exercises and 30 seconds between tricep exercises kept heart rate and breathing elevated. I was stretched pretty thin this weekend and got 15 hours of sleep over a 3 day period so my scheduled carb up went awry! I ate my nephew and nieces snacks as a carb up. Cookies, strawberry malted balls, paydays, donuts, bean burritos and chilli corn chip pie!
Tuesday: 10/26/10
Weight: 226.6
Peri-Workout Nutrition:
8oz sugar free red bull
8oz organic green tea
Leg Press:
150 x 10
175 x 10
200 (18x10) Yes that is 18 sets with only 30 seconds rest.
Calf Presses:
100 (10x10)
1 Minute Stretch: Quads/Calves
Thoughts: Well this was my last de-load day and now I’m ready to hit it hard. Joints feel great and I’m having a net weight loss of 1 lb a week now.
Wednesday: 10/27/10
Weight: 225 lbs
Pre-Workout Nutrition:
1 can low carb blue rockstar
Airdyne: 30 Minutes
Thoughts: If I drop to 224 this week then dieting is on schedule. Ready to hit the weights hard. I’m amazed at how long people will do the same thing for such long periods of time without any results.
Thursday: 10/28/10
Weight: 223.8 lbs
Airdyne: 40 minutes
Pre-Workout Nutrition:
8oz sugar free red bull
16oz organic green tea
Row Machine:
100 x 10
200 x 10
225 x 10
200 x 10
175 x 10
Smith Machine Shrugs:
135 x 10
185 x 10
225 x 10
275 x 10
225 x 10
Incline Supported Rear Delt Rows:
50’s x 10
40’s (4x10)
Dumbbell Rows from floor:
100 lbs (5x10)
Reverse E-Z Bar Curls:
65 lbs (5x10)
E-Z Bar Curls:
65 x 10
55 (4x10)
Hammer Curlz:
40’s x 10
35’s x 10
30’s x 10
25’s x 10
25’s x 10
1 Minute Stretch: Lats/Bi’s
Post Workout Nutrition:
1 cup lettuce
3 oz shrimp
3oz salmon salad
1oz shredded cheese
1/2 tbsp olive oil
16oz organic green tea
Thoughts: I felt somewhat intimidated getting back into the swing of things. I felt a lot better once I got started. I normally rest 2 to 5 minutes between sets but kept rest mostly around 1 minute. It felt pretty good. I had a little bit of a twinge in my left shoulder. Weight loss is picking up speed so I will have a normal carb up weekend starting Saturday morning and ending Sunday night which will consist of 3 carb meals + 3 low carb meals on both days.
Friday: 10/29/10
*Did lots of foam rolling and stretching the night before cause I felt like poo!
Peri-Workout Nutrition:
1 yellow low carb rockstar
8oz diet dr pepper
1 low carb sausage ball
Romanian Dead-Lifts:
Bar x 20
135 x 10
225 x 10
315 x 10
365 x 10
Seated Band Leg Curls: Elitefts Mini Band (Red)
Doubled x 10
Single (4x10)
Uni-Lateral Dead-Lifts:
2-35’s (5x10)
Gironda Leg Curls (SS) Hanging Knee-Ups:
50 lbs (5x10) BW (5x10)
Standing Band Twists: [Elitefts Mini Band (Red)] (SS) Toe Touch Crunches:
Single (5x10) BW (5x10)
1 Minute Stretch: Hams/Calves
30 Second Stretch: Glutes/Hip Flexors/Adductors/Quads
Post Workout Nutrition:
1 scoop whey isolate
5 g creatine
16oz organic green tea
1 low carb sausage ball
1 multi-vitamin
Thoughts: Today felt great! Right ham felt a little strained after the 365 x 10 romanian but it is my messed up leg. I still have some scar tissue in there and will up my foam rolling later in the day after leg workouts to break it up. When I do hard foam rolling or stretching I like to do it on the same day that I train those specific muscles. This helps to keep the stress all on the same day and get more rest days.
Saturday: 10/30/10
*Worked out with the BEAR!
Peri-Workout Nutrition:
1 white low carb rockstar
1 8oz full sugar red bull
1 big blue low carb rockstar
2 chocolate meal replacement shakes
1 scoop of whey isolate
10 g creatine
2 1/2 bananas
Decline Bench Press w/Fat Gripz:
Bar x 20
135 x 10
185 (3x10)
Flat Bench Press w/Fat Gripz:
135 x 10
155 x 10
135 (3x10)
Incline Bench Press w/Fat Gripz:
95 x 10
115 (4x10)
Uni-Lateral Kettle-bell Overhead Press:
35 lbs (5x10)
Skull-Crushers:
65 x 10
75 x 9
65 (3x10)
Reverse Skull-Crushers w/Fat Gripz:
45 lbs (5x10)
Fat Gripz Dumbbell Extensions:
2-25’s (5x10)
Walk: 30 Minutes
1 Minute Stretch: Pecs/Tri’s
30 Second Stretch: Levator/Anterior Deltoid
Thoughts: Feels great to have carbs on the weekend. I’ve been starving all week and chomping at the bits waiting for carbs. Left shoulder was really weak on overhead press but didn’t feel irritated. The fat gripz really helped with keeping my shoulders from getting irritated thought you will feel a lot weaker than normal. I’ll have to alternate using them and not using them to be sure to still get enough tension on the muscles as to force them to get stronger and bigger.
Monday: 11/1/10
Weight: 227 lbs
Pre Workout Nutrition:
16oz diet mountain dew
Back Squat:
Bar x 10
135 x 10
185 x 10
250 x 10
225 x 10
Split Squats:
BW (5x10)
Step-Ups:
BW (5x10)
Leg Extensions:
105 lbs (5x10)
Calf Press:
150 (8x10)
Standing Calf Raises:
BW (5x10)
1 Minute Stretch: Quads/Calves/Adductors/Glutes
Post Workout Nutrition:
2 scoops whey isolate
5 g creatine
32oz organic green tea
Thoughts: My left adductor felt horrible during squats. It was bothering the last time I did back squats. I’m not sure if it’s the fact that i’ve been dieting for so long or I’m not “warmed” up enough. Will try to remember to foam roll and dynamic stretch next quad workout. I feel overall like junk. I’ve probably come down with weakitis. I’ve been having a net fat loss of 1 to 2 lbs a week so diet is still going well. I compare the lowest friday pre carb days and lowest weight monday after my carb days.
Tuesday: 11/2/10
Weight: 225.8 lbs
Dumbbell Rows:
35 x 15
60 x 15
80 x 15
130 x 15
100 x 15
Barbell Shrugs:
135 x 15
185 x 15
225 x 15
185 x 15
185 x 15
Band Uni-Lateral Pull-Downs:
Doubled Red Mini Band (5x15)
Band Pull-Aparts:
Red Mini Band (5x15)
Straight Bar Drag Curls w/Fat Gripz:
45 x 15
65 x 15
65 x 15
45 x 15
45 x 15
EZ Bar Reverse Drag Curls w/Fat Gripz:
45 (5x15)
Hammer Curls w/Fat Gripz:
2-15’s (5x15)
1 Minute Stretch: Lats/Bis
Peri Workout Nutrition:
2 scoops whey isolate
5 g creatine
16oz diet mountain dew
Thoughts: My shoulders feel really awful from my last upper workout so this workout didn’t feel all that great. I utilized overhead work last time and this time but will leave it out again. It really bothers my shoulders. This was my first workout with higher repetitions and it didn’t really feel like I did anything. I’ve got 3 more workouts to finish this cycle and I’ll decide whether to stick with higher repetitions or not. My body is starting to feel like it is falling apart. The volume is starting to catch up with me I think. Getting leaner, aka smaller/weaker.
Thursday: 11/4/10
Weight: 224.4 lbs
Peri-Workout Nutrition:
1 yellow rockstar
2 scoops whey isolate
5 g creatine
2 servings cold milled flax seed
1 serving creamer
GHR’s:
BW x 15
1 Mini Band x 15
2 Mini Bands x 15
1 Mini Band x 15
BW x 15
Romanian Dead-Lifts (SS) Band Twists:
135 x 15 1 Mini Band x 15
185 x 15 1 Mini Band x 15
225 x 15 1 Mini Band x 15
275 x 15 1 Mini Band x 15
225 x 15 1 Mini Band x 15
Seated Machine Leg Curl (SS) Decline Knee-Ups:
150 x 15 BW x 15
200 x 15 BW x 15
175 x 15 BW x 15
175 x 15 BW x 15
175 x 15 BW x 15
Hip Bridges (SS) Toe Touch Crunches:
BW (5x15) BW (5x15)
1 Minute Stretch: Hams/Calves
Walk: 27 minutes
Thoughts: The GHR’s felt awesome. Today felt great. I’m probably going to stick with this much volume for a little while and see where it goes. If my weight is not where it should be tomorrow I’ll have to add in more cardio…YUCKY!!!
Friday: 11/5/10
Weight: 223.8 lbs
Airdyne: 25 minutes
Peri-Workout Nutrition:
1 low carb monster
2 scoops whey isolate
10 g creatine
1 teaspoon salt
16 oz organic green tea
Reverse Band Floor Press: 2 Doubled Mini Bands (-65lbs at top and -85lbs at bottom)
Bar x 20 (no bands)
155 x 15
245 x 15
275 x 9
245 x 15
205 x 15
Incline Barbell Bench: (1 Mini Band in my hand and wrapped behind back)
Bar x 15
95 x 15
65 x 15
65 x 15
65 x 15
Decline Barbell Bench w/Fat Gripz:
135 x 11
115 x 15
95 x 15
65 x 15
65 x 15
Band Side and Front Raises: (one arm at a time)
1 Mini Band x 15
1 Green Fit Band Doubled x 15
1 Green Fit Band Regular x 15
1 Green Fit Band Regular x 15
1 Green Fit Band Regular x 15
Dumbbell Tricep Extensions w/Fat Gripz:
15’s x 15
35’s x 15
25’s x 15
20’s x 15
20’s x 15
Skull-Crushers w/Fat Gripz:
45 x 15
45 x 15
30 x 15
30 x 15
30 x 15
Reverse Mini-Band Press-downs:
1 Mini (5x15)
Barbell Bench w/1 Mini Band behind back:
24 reps
1 Minute Stretch: Pec’s/Tri’s
30 Seconds Stretch: Delts/Traps/Neck
Thoughts: Felt really exhausted today. I didn’t get much sleep last night. I had 4 low carb energy drinks today and they didn’t really help. Doing higher volume makes me feel weak. Not sure how long I will keep using 15 rep sets. Might have to back down to 10 reps. I dread tomorrow since it is high volume quad day! Yucky! Weight seems to be plateauing so I will up my cardio for now and maybe decrease the overall time period that I carb up on the weekend.
Saturday: 11/06/10
Peri-Workout Nutrition:
9 glazed donuts
1/2 can Monster Green BFC
2 scoops whey isolate
10 g creatine
1/2 teaspoon salt
16 oz water
Olympic Back Squats: (I normally use a powerlifting stance)
Bar x 15
95 x 15
135 x 15
185 x 15 (This set took 2 minutes since I stopped to breath at the top)
95 x 15
Zercher Box Squats:
135 x 15
225 x 4 (stopped because my middle back felt like it was going to break)
135 (3x15)
Step-Ups:
BW (5x15)
Leg Extensions:
70 lbs (5x15)
Standing Calf Raises:
BW (5x15)
Donkey Calf Raises:
BW (5x15)
Standing Calf Raises from the floor: (done explosive concentric and no eccentric)
BW (5x15)
1 Minute Stretch: Quads/Calves
Post Workout Nutrition:
3 Servings of Spaghetti
3 Rolls
3 glazed donuts
8 oz milk
Thoughts: Well, I don’t think I will use this much volume anymore. It’s like doing sprints the entire time and it’s wearing my body slap out. You never really get enough resistance on anything to help maintain strength and muscle mass. Going to de-load next week and take an extra day of rest since I have so much tendonitis in my knees and shoulders. I’ve been in a carb stupor all morning. Gotta love carb ups!
