Monday: 11/8/10
Weight: 226 lbs
Peri-Workout:
8oz sugar free red bull
8oz organic green tea
Airdyne: 25 Minutes
Pull-Ups:
BW (5x5)
Inverted Rows: (knees bent)
BW (5x10)
Barbell Drag Curls:
50 lbs (3x10)
L’s:
5’s x 10
8’s (2x10)
1 Minute Stretch: Lats/Bis
30 Seconds Stretch: Traps
Post Workout Nutrition:
2 scoops whey isolate
5 g creatine
2 servings cold milled flax seed
16oz water
5 g fish oil
1 multi-vitamin
1 dessicated liver tablet
Thoughts: I’m de-loading this week and will take an extra day of rest. I’ll begin my next training cycle next week and will be changing the order of my workouts. I’m switching my quad dominant days with posterior/ham days. I normally take fish oil, a multi-vitamin and dessicated liver tablet post workout. I just haven’t been logging it. I don’t like de-loading because my weight normally goes up during this time since I’ll be burning less calories. I’m going to increase the frequency of cardio to make up for it.
Tuesday: 11/9/10
Weight: 224.8 lbs
Peri-Workout Nutrition:
1 zero carb monster
2 scoops whey isolate
5 g creatine
2 servings cold milled flax seed
5 fish oil capsules
Airdyne: 30 Minutes
Reverse Lunges: (one leg at a time)
BW (5x5)
Step-Ups: (alternating)
BW (5x10)
Calf Raises:
BW (5x10)
1 Minute Stretch: Quads/Calves
Thoughts: De-loading is still feeling great. My right quad and knee are bothering me a little bit so I did a lot of foam rolling and stretching for it.
Wednesday: 11/10/10
Weight: 222.8 lbs
Pre-Workout Nutrition:
1 zero carb monster
Walk: 22 minutes
Thoughts: When it rains it pours and quite often! Blah!
Thursday: 11/11/10
Weight: 224 lbs
Airdyne: 25 minutes
Foam Roll: right leg for 10 minutes
Dips:
BW (5x5)
Push Ups: (elevated on smith machine)
BW (5x10)
Bench Dips:
BW (3x10)
Thoughts: My weight is up because I’m de-loading and not burning no where near the normal amount of calories I burn in a regular week and I’m not losing as much water as normal either. My right knee has really been bothering me for the last few days. Hope it is better for next Monday’s quad workout.
Friday: 11/12/10
Weight: 221.8 lbs
Walk: 32 minutes
GHR’s:
BW (5x5)
Seated Leg Curls:
100 lbs x 50 reps
Decline Knee-Ups:
BW (1x10)
Hanging Leg Raises:
BW (1x10)
Thoughts: Last de-load workout and start new training cycle on Monday. My right knee is hurting pretty dang bad. It’s some severe tendonitis. I hope I’m ready for max effort quads on Monday. I will be doing lots of foam rolling, elevation, rice, fish oil and ibuprofen till then.
Monday: 11/15/10
Weight: 227.8 lbs
Walk: 26 minutes
Peri-Workout Nutrition:
2 scoops whey isolate
2 servings of cold mild flax seed
5 g creatine
1/4 teaspoon
1 multivitamin
1 dessicated liver tablet
5 fish oils
Zercher Box Squat:
Bar x 10
135 x 3
225 x 3
275 x 3
Leg Press:
200 x 10
250 x 10
300 x 10
350 x 10
400 x 30
Box Pistols:
BW (3x10)
Step-Ups:
BW (2x10)
TKE’s:
Purple Band (5x20)
1 Minute Quad Stretch
Uni-Lateral Standing Calf Raise:
BW (5x5)
Standing Calf Raises:
BW (5x10)
Calf Press:
100 lbs (5x20)
1 Minute Calf Stretch
Thoughts: Knee did okay during workout. It has really been bothering me lately but felt “normal”, which is basically tons of inflamation at all times. Today is the first day of my new training template that myself and DA BEAR developed.
Tuesday: 11/16/10
Walk: 35 Minutes
Peri-Workout Nutrition:
2 scoops whey isolate
2 servings milled flax seed
5 g creatine
5 fish oil
1 dessicated liver tablet
1 mult-vitamin
16 oz organic green tea
Dumbbell Bench Press:
40 x 10
60 x 10
80 x 16
Dumbbell Incline Bench: (foot of bench elevated)
60 (5x8)
Decline Flye Press:
40 x 10
50 x 10
60 (3x10)
Fat Gripz Chaos Bench:
75 lbs (3x20)
75 lbs x 15
75 lbs x 17
Tate Press:
35’s (2x10)
45’s x 10
40’s (2x10)
Reverse Press-downs:
#10 x 10
#12 x 10
#14 x 10
#16 x 10
#14 x 10
Fat Grips Press-downs:
#10 x 20
#8 x 20
#10 x 20
#8 x 20
#10 x 20
1 Minute Stretch: Pec’s/Tris
30 Seconds Stretch: Pec’s again
Thoughts: 2nd day of the new training template. Mostly felt good except for the incline dumbbell bench and tate presses which both irritated my left shoulder. The chaos bench was harder than I thought it would be. I’m doing 2 high rep exercises each workout for pre-hab purposes. Time to go to SAMSCLUB and buy all their food! NOM NOM NOM NOM NOM!
Wednesday: 11/17/10
Walk: 17 Minutes
-potty time got in the way
Soft Tissue Work:
-Rolled my quad out with a wheel for awhile.
Thoughts: My right knee is still highly inflamed and tight. Just trying to do what I can to reduce the inflamation and speed the recovery process.
Thursday: 11/18/10
Walk: 30 minutes
Peri-Workout Nutrition:
2 scoops whey isolate
2 servings cold milled flax seed
5 g creatine
5 g fish oil
1 multi-vitamin
1 dessicated liver tablet
Speed Deads: (competition stance)
225 lbs + 2 short mini bands (10x1)
GHR’s (SS) Hanging Knee-Ups:
2 Mini Bands (5x8) BW (5x10)
Pull-Throughs (SS) Standing Band AbZ:
#10x10 2 Purple Fit Bands (5x10)
#12x10
#16 (3x10)
Seated Uni-Lateral Band Leg Curls (SS) Toe Touch Crunches:
1 Mini Band (5x20) BW (5x20)
1 Minute Stetch: Hams/Calves
Thoughts: Worked the Pork Chords today. This was the first time ever doing speed deads with bands. It was amazing! Your speed increases greatly towards the end of the sets. My knee held up well and it was fun training with the BEAR! We got done in less than 40 minutes since we didn’t have much time to lift.
Friday: 11/19/10
Weight: 222.2 lbs
Walk: 40 minutes
Peri-Workout Nutrition:
2 Zero Carb Monsters
ME Chins:
BW x 1
45 lbs x 3
Pull-Downs:
150 (5x8)
Machine Rows:
150 x 10
125 (4x10)
Dumbbell Shrugs:
50’s (5x20)
1 Minute Lat Stretch
EZ Bar Fat Gripz Drag Curls:
65 lbs (5x10)
Rope Hammer Curlz:
#8 (5x10)
Reverse Cable Curls:
#8 x 20
#6 x 20
#5 (3x20)
1 Minute Bi’s Stretch
Saturday: 11/20/10
Walk: 14 Minutes
Pre-Workout Nutrition:
3/4 loaf of banana bread
1 can coke zero
16 oz apple juice
Peri-Workout Nutrition:
16 oz apple juice
1 can coke zero
Repetition Effort Back Box Squats:
Bar x 10
135 x 5
225 x 5
275 x 20
Step-Ups (SS) Uni-Lateral Standing Calf Raises:
BW (5x8) BW (5x5)
Walking Lunges (SS) Standing Calf Raises:
BW (5x10) BW (5x10)
Terminal Knee Extensions (SS) Donkey Calf Raises:
1 Mini Band (5x20) BW (5x20)
1 Minute Stretches: Quads/Calves
Post Workout Nutrition:
Chinese Buffet
Coca Cola
Thoughts: My knee was okay through my workout. I really think walking helped a lot as a warm-up. The RE Squats was a long grinding affair. Had fun training with the BEAR! I love CARB UPS!!! RAAHHHHHH!!!
Monday: 11/22/10
Weight: 220.6 lbs
Walk: 26 Minutes
Pre-Workout Nutrition:
2 scoops whey isolate
5 g creatine
2 servings cold milled flax seed
8 oz organic green tea
2 cans coke zero
1 zero carb monster
1/4 cup almonds
DE Bench: (w/slingshot)
1 Mini Band + 100 lbs bar weight (9x3) with 3 grips
Flat Bench: (w/slingshot)
135 x 1
225 x 1
300 x 1
Dips:
BW (3x8)
Incline Dumbbell Bench: (foot of bench elevated)
60’s (5x10)
Wall Slides:
5x20
Rolling Dumbbell Extensions:
30’s x 10
40’s (3x10)
35’s x 10
1 Minute Stretch: Pecs
Reverse Press-Downs:
#12 x 10
#13 x 10
#14 x 10
#15 x 10
#16 x 10
Press-Downs:
#10 (5x20)
1 Minute Stretch: Tri’s
Post Workout Nutrition:
3/4 lb prime rib
16 oz organic green tea
Thoughts: I made a homemade slingshot which I will not explain how. I’m using it to take stress off my shoulders and it is working wonders. The 300 was poor form (butt came up) but my shoulder still felt okay. I wasn’t doing max effort today but really wanted to test the slingshot and it worked great. In fact I will be able to easily change the tension for heavier benches if I wanted to. Tomorrow is max effort deads with bands! Yeehah!
Tuesday: 11/23/10
Weight: 218.6 lbs
Max Effort Deads: (short mini bands 60 lbs at top)
135 x 1
225 x 1
315 x 1
475 x 0
475 x 0
405 x 0
GHR’s (SS) Hanging Knee-Ups:
BW (10x10)
Seated Machine Leg Curls (SS) Standing Bands Abz:
125 lbs (5x20) Purple Band (5x20)
Thoughts: Holy junk did the deads go bad today. This workout was at 4:30 in the morning and I felt weak as a kitten. All I did on my last three sets was take the slack out of the bar. I recorded my form and watched it later in the day and realized my form was way different than normal. The bar kept rolling forward when I would start. The bands were really throwing me off. Oh well, I’ll figure the buggers out at some point. I did penance with GHR’s and Hanging Knee-Ups for a 100 reps!
Wednesday: 11/24/10
Weight: 220 lbs
Walk: 30 Minutes
RE Inverted Rows:
BW x 24
Smith Machine Shrugs:
135 x 8
225 x 8
275 (3x8)
Close Grip Pull-Downs:
150 (5x10)
Machine High Rows:
75 x 20
100 x 20
125 x 20
100 x 20
100 x 20
Barbell Drag Curls:
50 x 10
60 (4x10)
Hammer Curls:
25’s (5x10)
Reverse Cable Curls:
#8 x 20
#6 (4x20)
1 Minute Stretch: Lats/Bi’s
Thoughts: Got my workout in a day early so I don’t have to train on Thanksgiving day. I feel very depleted and weak at the moment. I’m also holding a ton of water since I have been drinking as much fluid as I normally do. I need to get back on it. Knee is feeling much better except for a slight strain type of feeling.
HAPPY THANKSGIVING TO ALL!
Friday: 11/26/10
Peri-Workout Nutrition:
1 Big Low Carb Monster (low carb cause it tastes the best)
DE Box Back Box Squats:
Bar x 10
135 (10x2)
Back Squat: (competition stance)
135 x 8
225 x 8
185 (3x8)
Step-Ups (SS) Donkey Calf Raises:
BW x 10 BW x 10
20 lbs (4x10) 25 lbs (4x10)
TKE’s (SS) Seated Calf Raises:
Mini Band (5x10) 45 lbs (5x10)
Standing Calf Raises: (from floor/ explosive/ eccentricless)
BW (5x10)
1 Minute Stretch: Quads/Calves
Post Workout Nutrition:
1/4 gallon whole milk
Thoughts: I’m learning that anything after dynamic effort work for me is going to be very weak. Maybe I’ll get used to it and my strength will go back up. Right knee did fine. Really warms up well with dynamic effort. My left hamstring felt a little strained after the 225 x 8 back squat. Oh well! I love the holidays! Om nom nom nom…
Saturday: 11/26/10
Pre-Workout Nutrition:
16 oz coke zero
8oz black coffee
ME Bench: 1 mini band on elbows
Bar x 10
135 x 5
185 x 1
225 x 1
275 x 2
Flat Bench:
225 x 7 (2 minis on elbow)
225 x 8 (2 minis on elbow)
185 x 8 (2 minis on elbow)
185 x 8 (1 mini on elbow)
185 x 8 (normal)
Uni-Lateral Dumbbell Flat Bench:
65 lbs x 10
55 lbs (4x10)
Chaos Bench:
2-10’s x 20
2-20’s (4x20)
Skull-Crushers:
60 lbs (5x10)
Rolling Skull-Crushers:
60 lbs (5x10)
Close-Grip Floor Press: (cambered bar)
60 lbs x 20 (medium grip)
60 lbs x 20 (wide grip)
60 lbs x 20 (close-grip)
60 lbs x 20 (reverse grip)
60 lbs x 20 (medium grip)
1 Minute Stretch: Pecs/Tri’s
Post Workout Nutrition:
1/4 gallon whole milk
Thoughts: This was the first time in a very long time I’ve been able to bench pain free! The only thing that slightly bothered my shoulder was close grip floor presses which I can avoid for now on. Having a few “free” diet days feels incredible. I felt strong, didn’t have to rest as long and not that it matters, but I got an outrageous pump! Pump the power plants! It’s been 3 days of carbs and I haven’t smoothed out yet! My hamstring still feels a little tight from posterior chain day and my knee is not quite better yet.
Monday: 11/29/10
Weight: 223 lbs
Walk: 26 minutes
Pre-Workout Nutrition:
Egg Shake (6 eggs/ 1oz heavy whipping cream/ 1 tbsp davinci sugar free syrup/ water)
RE Conventional Deads:
Bar x 7
135 x 1
225 x 1
315 x 20
GHR’s (SS) Hanging Knee-Ups (knees touch elbows):
BW x 8 BW (5x8)
1 Mini Band (4x8)
Pull-Throughs (SS) Standing Band Abz:
#11 x 10 2 Purples (5x10)
#12 x 10
#13 (3x10)
Hip Bridges (SS) Toe Touch Crunches:
BW (5x20) BW (5x20)
1 Minute Stretch: Hams
Post Workout Nutrition:
6 oz flounder
1/4 cup roasted almonds
5 g fish oil
Thoughts: Today felt fan-freaking-tastic! No pains and felt somewhat strong. RE Deads were fun! Weight wasn’t up too much considering I ate horribly for 4 days straight! Need hyyooggee hams!
Tuesday: 11/30/10
Weight: 224.8 lbs
Walk: 25 Minutes
Pre-Workout Nutrition:
raw egg shake
DE Barbell Rows: (1 mini band)
95 lbs (9x3) -Used 3 different grips: underhand, wide overhand, medium overhand
Straight-Arm Pull-downs:
#10 x 8
#12 (4x8)
Dumbbell Rows: (on bench)
100 lbs (5x10)
Face Pulls/ Cable Upright Rows Combo:
#6 x 20
#7 (4x20)
Fat Gripz Hammer Curlz:
20’s x 10
40’s x 10
30’s (3x10)
Fat Gripz Reverse Curls:
45 lbs (5x10)
Fat Gripz Cable Curls:
#8 x 20
#8 x 20
#7 x 20
#6 x 20
#6 x 20
1 Minute Stretch: Lats/Bi’s
30 Second Stretch: Traps/Front Delts
Post Workout Nutrition:
4oz beef
4oz chicken breast
1/4 cup roasted almonds
Thoughts: The dynamic effort barbell rows was not to bad. I hooked a mini band to the bar and looped it under a bench for constant tension. I actually got a lot faster towards the last few sets of the barbell rows. My upper back is trashed from RE Deads! Weight is up a little. Can’t really complain since it’s from Thanksgiving.
Thursday: 12/2/10
Weight: 222.8 lbs
Walk: 15 Minutes
Pre-Workout Nutrition:
Low Carb Egg Nog Shake
ME Zercher Box Squats:
Bar x 10
135 x 1
225 x 1
320 x Bar Died 
Alternating Step-Ups: (knee height box)
20 lb Vest x 100
*non-stop (8 minutes and 53 seconds)
BW Box Squats (SS) BW Donkey Calf Raises:
BW (5x20)
1 Minute Stretch: Calves/Quads
30 Second Stretch: Glutes/Adductors/Hamstrings
Post Workout Nutrition:
Beef Casserole
Thoughts: The zerchers didn’t go well. The bar had a slight bend to it then it just rolled out of my arms and pulled me down at the same time. Just decided that was it on the max effort and finished my workout later in the day. My left foot has been hurting pretty bad for the last few weeks. Haven’t decided what I want to do about it yet. The step-ups were penance for the sucky zerchers!
