come at me bruh!!
all day son! all day!
Friday: 12/3/10
Weight: 222 lbs
Pre Workout Nutrition:
2 small sugar free red bulls
RE Flat Barbell Bench Press:
Bar x 6
135 x 3
185 x 17
Dumbbell Incline Bench Press: (foot of bench elevated)
50’s x 10
60’s x 8
70’s x 8
80’s x 8
60’s x 8
Flat Bench Wide Grip: (homemade slingshot)
135 x 10 (1 mini on elbows)
185 x 10 (1 mini on elbows)
225 x 6 (2 minis on elbows)
135 x 10
135 x 10
Flat Flye Press:
50’s x 8 * 25’s x 12
30’s x 20
20’s (3x20)
Lying Dumbbell Extensions:
25’s x 10
35’s x 8
30’s x 10
25’s x 10
25’s x 10
Reverse Press-downs:
#8 x 10
#12 x 10
#14 x 10
#16 x 10
#14 x 10
Press-downs:
#11 (3x20)
#9 (2x20) *dropped down cause elbow was hurting
1 Minute Stretch: Pec’s/Tri’s
Post Workout Nutrition:
low carb eggnog protein shake
Thoughts: I felt great during the workout until the end then my elbow bothered me on the last exercise. My bench isn’t improving but I have to remind myself that my priority is losing weight and at least maintaining strength. Gotta stay focused! I’m ready for my weekend carb fest. Going to destroy some poptarts and milk!
Saturday: 12/4/10
Pre-Workout Nutrition:
2 chocolate rtd shakes
6 poptarts
1 full sugar red bull
2 pieces of pie
1 piece of fudge
1 cup coffee
DE Conventional Deads: (2 short mini bands on all working sets)
Bar x 10
135 x 1
225 x 1
275 (10x1) *1 Minute rest between sets
Romanian Deads:
135 x 10
225 x 10
315 (3x10)
Lying Leg Curls (SS) Hanging Knee-Ups:
75 lbs (5x10) BW (5x10)
Seated Band Leg Curls (SS) Bicycles:
1 Mini (5x20) BW (5x15)
1 Minute Stretch: Hams/Glutes
Post Workout Nutrition:
16 oz diet dr pepper
4 poptarts
1/4 gallon full fat milk
2 cups of baked beans (with ground beef in it)
Thoughts: For some reason I can not get my form right on dynamic effort dead-lifts. The bands are really throwing me off. Some sets feel perfect and extremely fast while others feel like they are moving all over the place and are grindingly slow! I feel weaker every week. Need to focus and hit fat loss extremely hard for a month and finish this!
Monday: 12/6/10
Weight: 226.8 lbs
Pre-Workout Nutrition:
low carb eggnog protein shake
1 zero carb monster
ME Chins:
pulldowns 120 x 4
BW x 1
70 lbs x 2
Uni-Lateral Machine Row (SS) Lying Dumbbell Extensions:
100 x 10 20’s x 20
125 (4x10) 40’s (4x10)
Smith Machine Shrugs (SS) Fat Gripz Press-Downs:
225 (5x10) All (5x10)
Face-Pulls (SS) Rope Press-Downs (SS) Straight-Arm Pull-Downs:
#10 x 10
#12 (4x10)
1 Minute Stretch: Tri’s/Lats
Thoughts: Weight is definitely up from the weekend. Could be the case of poptarts I ate. I doubt it though. I decided to switch out biceps and triceps since my training partner did to save time and I figured why not. Everything felt fine so I don’t have any complaints. Tomorrow is RE Quads. Fun times!
Tuesday: 12/7/10
Weight: 227 lbs
Pre-Workout Nutrition:
low carb eggnog protein shake
RE Leg Press: aka INSANITI with an I!!!
Drop Sets
Set 1: 400/300/200/100 x 25 reps each weight
Set 2: 400/300/200/100 x 10 reps each weight
Set 3: 400/300/200/100 x 10 reps each weight
Calf Press:
150 lbs (3x25)
Uni-Lateral Leg Press:
100 lbs (2x15)
Uni-Lateral Calf Press: (complete stop at bottom)
75 lbs x 10
Seated Calf Raises: (hold peak contraction)
2-45’s x 30 (heels in)
2-45’s x 30 (heels out)
1 Minute Stretches: Calves/Quads
Thoughts: I didn’t want to deal with spinal compression today so I decided to “play” with the leg press. My VMO was jump’n from the pump. Hope I can “hypertrophize” that sucka! I was hobbling around once I was done but felt fine an hour later. It was nice for a change. Next up is speed benches! Woohoo!
Thursday: 12/9/10
Weight: 22.8 lbs
Pre Workout Nutrition:
low carb eggnog protein shake
[(Morning Workout)]
DE Bench:
70 lbs Bar Weight + 1 Mini Band (9x3)
3 grips used
Flat Bench:
135 x 10
225 x 6
135 x 10
185 x 10
185 x 8
Dumbbell Incline Bench: (foot of bench elevated)
50’s x 10
70’s x 10
90’s x 3
50’s x 10
50’s x 10
Bench Dips:
BW x 10
BW x 20
1 Minute Stretch: Pec’s
[(Afternoon Workout)]
Sled Drag Combo (chest press, triceps extensions, front raises):
45 lbs (2x10) *no rest
90 lbs (5x5) *1 minute rest between sets
Post-Workout Nutrition:
low carb eggnog protein shake
Thoughts: I watched Dave Tate’s “So You Think You Can Bench” videos and decided to work on my form today and it helped tremendously in the pain department. My shoulders felt great and my whole body felt very secure. I really need to work on staying tighter with my speed benches and lower the dang bar faster. The extra sled work wasn’t too bad except for the front raises. Might need to change the form on them or do something else instead. Weight is coming back down.
Friday: 12/10/10
Pre-Workout Nutrition:
2 scoops whey isolate
2 servings cold milled flax seed
5 g creatine
16 oz water
1 monster zero
[Morning]
ME Sumo Deads:
135 x 5
225 x 1
315 x 1
405 x 1
425 x 1
[Afternoon] (1 small sugar free red bull)
Conventional Deads:
135 x 5
225 x 1
315 x 1
365 (5x1)
GHR’s (SS) Hanging Knee-Ups:
BW x 10 BW (5x10)
25 lbs (4x10)
Seated Machine Leg Curls (SS) Band Twists:
200 lbs (5x10) Red GoFit Band (5x10)
Kettle-Bell Swings (SS) Decline Knee-Ups:
35 lbs (3x10) BW (3x10)
1 Minute Stretch: Hams/Calves
[Late Afternoon] (1 monster zero)
Sled Drags:
*Stiff Legged Steps/ Steps/ Pull-Throughs: 90 lbs x 20
*180 lbs Pull-Throughs (5x5)/Steps (5x10)
Post Workout Nutrition:
3 oz turkey sausage
4 eggs
1 oz vermont cheddar cheese
Thoughts: Upper body is sore from sled work yesterday. My 425 sumo dead looked and felt like a sumo stiff-legged dead-lift. I used to be good at these but need to really practice on getting my hips down and using the quads to start. I hope I still recuperate the same even though I’m adding in sled work.
Saturday: 12/11/10
*Computer died…
RE Inverted Rows:
BW x 24
Chins:
BW (2x5)
BW (3x4)
Inverted Rows (feet elevated):
BW x 10
BW x 10
BW x 8
BW x 7
BW x 6
Band Pull-Aparts:
Mini Band (5x10)
Fat Gripz Straight Bar Curlz:
45 x 10
65 x 10
55 x 10
45 x 10
45 x 10
Fat Gripz Reverse Curls:
35 x 10
55 (4x10)
Fat Gripz Dumbbell Pull-Overs (SS) Fat Gripz Hammer Curlz:
25’s (5x10)
Sled Drags:
[Bicep Curlz/ Face Pulls/ Row: 45 lbs(2x10) *no rest]
[Bicep Curlz/ Face Pulls/ Row: 90 lbs (5x5) *1 Minute rest]
1 Minute Stretch: Lat’s/Bi’s
Thoughts: Had a sorry workout since I was so upset about my computer being broke.
Monday: 12/13/10
Weight: 227 lbs
Box Squat Box Jumps:
BW (13x2)
Leg Press:
315 (6x25)
Standing Calf Raises:
BW x 100
Seated Calf Raises:
50’s (2x25)
1 Minute Stretch: Quads/Calves
Sled Drags:
90 lbs x 30 backwards steps
180 lbs x 15 backwards steps
275 lbs (3x15) backwards steps
Thoughts: Happy computer is working now. Box jumps felt awesome. I got more explosive on every set. Everything else was for the pump. Saving up for max effort squats on Saturday.
Tuesday: 12/14/10
Weight: 225 lbs
Pre Workout Nutrition:
1 can Vault Zero
ME Smith Machine Floor Press:
Bar x 12
135 x 2
225 x 1
315 x 1 PR
Dumbbell Flat Bench: (1 minute rest between sets)
25’s x 10
50’s x 25
50’s x 25
40’s x 25
30’s x 25
25’s x 25
25’s x 25
Band Side Raises:
Green Go Fit Band (4x25)
V-Bar Press-Downs:
#10 (5x25)
1 Minute Stretch: Pec’s/Tri’s
30 Second Stretch: Front Delts
Post Workout Nutrition:
2 scoops whey isolate
2 servings cold milled flax seed
5 g creatine
16 oz water
Sled Drags: (Front Raises/Triceps Extensions/Chest Presses)
45 lbs (2x10) *no rest
90 lbs (5x6) *1 Minute Rest between sets
Wednesday: 12/15/10
Weight: 224 lbs
Pre Workout Nutrition:
1 vault zero
1 lemon rockstar
1 cup coffee
RE GHR’s:
3 Mini Bands x 20
Seated Leg Curls (SS) Standing Band Abz:
150 lbs (6x25) 1 Purple (6x25)
1 Minute Stretch: Hams
Post Workout Nutrition:
2 scoops whey isolate
5 g creatine
1/3 cup almonds
Dumbbell Hang Cleans:
40 lbs x 3
30 lbs (8x3)
Machine Row:
100 lbs (3x25)
80 lbs x 25
70 lbs (2x25)
Barbell Curls:
30 lbs x 25
40 lbs x 25
30 lbs (2x25)
40 lbs x 25
1 Minute Stretch: Lats/Bi’s
Sled Drags:
45 lbs (2x10) *no rest [curls/face-pulls/rows]
90 lbs (5x6) *1 minute rest [curls/face-pulls/rows]
90 lbs (1x30) *no rest [forward steps]
180 lbs (5x18] *1 minute rest [forward steps]
180 lbs (2x15) *1 minute rest [pull-throughs]
Post Workout Nutrition:
1 can tuna
1 tbsp mayo
1 oz cheese
1/2 pita wrap
Thoughts: Don’t normally work out on wednesdays but I wanted to get 2 days in so I can rest thursday and friday. I want to be super fresh for saturdays max effort squat workout. I’m gonna be really sore till then.
Saturday: 12/18/10
ME Box Squats:
warm-up stuff
315 x 1 (felt really awful)
Sled Drags:
90 lbs (6x25 steps) forward and backward
Thoughts: It’s definitely time to de-load and rethink diet and program. I feel down right awful.
Monday: 12/20/10
Flat Bench:
Bar x 10
95 x 5
135 x 3
205 x 12
Barbell Row: (underhand grip)
135 x 4
205 x 12
Sled Drags:
(curls/facepulls/rows/front raises/extensions/presses) 45 lbs x 1 set
(curls/facepulls/rows/front raises/extensions/presses) 90 lbs x 5 sets (23 mins 30 secs)
30 Second Stretch: Chest/Lat’s/Tri’s/Bi’s
Thoughts: Kinda a de-load I guess. Gonna probably start up a westside template for awhile. Plan on getting a power rack for more diverse and safer training. Get JACKED!
Tuesday: 12/21/10
Pre-Workout Nutrition:
1 yellow rockstar
DE Box Squats:
Bar x 10
135 x 2
160 (12x2) *1 Minute Rest
DE Conventional Deads: (2 short mini bands) *1 Minute Rest
135 x 1
185 x 1
225 x 1
275 (3x1)
Sled Drags: (Backwards/Forwards) *1 to 2 minutes of rest
45 lbs (1 x 30)
90 lbs (5 x 30)
30 Second Stretch: Quads/Hams/Calves/Glutes/Adductors
Post Workout Nutrition:
2 servings whey isolate
5 g creatine
1/3 cup almonds
Thoughts: Dynamic Effort squats and deads felt pretty dang good. The sled drags kicked my tail. Just so it’s clear it is 30 steps per leg both ways. So that is 60 total steps backwards and 60 total steps forwards for a final total of 120 steps per set!
Wednesday: 12/22/10
Sled Drags: *no rest
45 lbs (5x10) curls/face-pulls/rows/shoulder presses/front raises/flyes
Thoughts: Great recovery session!
Thursday: 12/23/10
Sled Drags: *no rest
90 lbs (5x30) backwards/forwards
Thoughts: Another great restoration workout!
Monday: 12/27/10
Weight: 231 lbs
Pre Workout Nutrition:
1 cup coffee w/1 serving creamer
2 scoops whey isolate
1 serving cold milled flax seed
7 g creatine
1 oz almonds
Bench:
Warm-Up
210 x 9
160 x 5
185 x 5
250 x 2
Sled Drags:
(Curls/Face Pulls/Rows/Front Raises/Overhead Press/Flyes)
45 lbs x 10
90 lbs (5x10)
Thoughts: Sled drags felt awful…
Wednesday: 12/29/10
Weight: 228 lbs
Sumo Deads:
135 x 5
135 x 5
185 x 3
185 x 3
225 x 1
275 x 1
325 x 10
250 x 5
285 x 5
390 x 3
Farmer Walks:
2-45 lb plates (4x45seconds)
Decline Knee-Ups:
1 x 20
1 Minute Stretch: Hams/Calves
Thoughts: Deads felt awesome. Was really great warming up a lot and making sure my form was good. Did the farmers since I didn’t have time to pull the sled and I had to watch my daughter. She doesn’t like the noise of the sled. Anyway, the farmer’s felt crappy on my back! Roll ON!
Thursday: 12/30/10
Weight: 227 lbs
Military Press:
Bar x 10
Bar x 10
55 lbs x 5
65 lbs x 3
75 lbs x 1
85 lbs x 1
105 x 13
85 x 5
90 x 5
135 x 1
155 x 2
Chin-Ups: (Did 2 reps after every set of military’s)
BW (12 x 2)
30 Seconds Stretch: Shoulders/Pec’s/Lats
Thoughts: I was supposed to do this Friday but won’t have time to do that. This is the first time I’ve done overhead pressing in awhile and it felt fine. We shall see how that goes over the next few days. Squats are Saturday. I’ll be using my new power rack I got for CHRISTMAS! Yay!!!