Workout
Foaming Rolling/Mobility work
A1) Front Box Squats
115x2x6 55% load
A2) Prone Row/External Rotation & Feet Elevated Scap Push Ups
B1) Snatch Grip Rack Pulls
315x6x2
335x6
B2) Side Lying Extension Rotation
C1) DB Forward Lunge
55x8x3
C2) Landmines
25x5x3
Stretching
Workout Notes:
Loved todays workout! Did a lot of warm up sets to figure out how heavy I could go with the rack pulls. Normally they hurt my lower back, but I think my technique is getting better because I had almost 0 issues today. Really excited about it!
Last day of week 1 for phase 2!
A) Speed Bench
115x3x6
B1) Chest Supported Row - Pronated
55x6
50x6
60x6
B2) DB Push Press
55x6
60x6
70x6
C1) T-Push Ups
6/side x3
C2) Seated Cable Row Neutral Grip
130x10
140x10x2
D1) Ab Wheel
3 sets of 10-15s iso hold
D2) Cable External Rotation at 90 Degrees
10/side x 2
Ran 6 40 yard sprints to finish it up.
Workout Notes: Workout went great. I had a hard time adjusting to the pronated grip on the chest supported rows. Started out using a bench, but the DBs kept hitting the sides. So then I tried my head against the edge of the bench. That worked better, but I had to tilt my arms a bit so it was like half pronated and half neutral grip.
Was extremely impressed by my cable rows. I originally though I’d do 100x10, but it felt way to light so I bumped it up.
Tomorrow is an off day, but i’ll be back in the gym on Friday. Cant’ wait!
Month 2 Week 2 Day 1
Warmup - Foam Rolling/Mobility Drills
A1) Sumo Deadlifts
365x2
375x2
355x4x2
A2) Ankle Mobs
B1) Barbell Reverse Lunge FS Grip
105x6x4
B2)Yoga Plex
C1)1 Leg DB RDL
30x8x2 - Did last set of Glute Ham raises instead
C2) Split Stance Cable Lift
60x8x2
70x8
Finished with 6 40 yard sled pulls. First 5 were with 135 lbs, then I had my fiancee + the 135lbs for the final pull. Kept rest to 30 seconds or less.
Workout Notes - I hate 1 leg RDLs. I feel as if I’m not really doing anything except hurting my lower back. I switched the last set to 2 sets of Glute Ham Raises for 8 reps.
I feel much more comfortable doing the sumo deadlifts. Spent a lot of time in during the last week watching videos and working on my technique. I was very fortunate that T-Nation put out a good article by Dave Tate on deadlifting, benching and squatting. I’m going to make it a point to go through that article several times.
Weight was 214.4 today. I took some pictures early this morning. May post them here shortly.
Tomorrow will be an upper day and then sunday I’ll go rock climbing and take the day off from the gym.
Back - sorry took all these myself so they arent the greatest.
Phase 2, Week 2, Day 2
Warmup - Foam Rolling and Mobility drills
A1)Low Incline BB PRess
225x2
235x2
215x4x2
A2) Hip mobility
B1) Neutral Grip DB Bench Press
80x8x3
B2) Neutral Grip Pullups
6x3
C1) Standing 1-arm Cable Rows
90x10
100x10x3
C2) 1-Leg Feet Elevated Push Ups
Thick band 5x3
Finished with stretching and Defranco’s Shoulder Shocker.
Workout Notes: Bench presses once again were brutal. The bar moves up so slowly and every rep feels as if I’m going to fail at the top half.
I wanted to increase my DB bench to 85, but the last two reps were always a struggle so I felt staying at 80 was the right thing to do. Pullups were hard, the last few reps were a struggle.
Today I weighed in at 211.8, the lowest I’ve been since starting to log my food and workouts. Definitely happy with how things are going. Tomorrow is going to be an off day from the gym, but am going to go rock climbing just to keep active.
Workout
Foaming Rolling/Mobility work
A1) Front Box Squats
140x2x6 55% load
185x1
215x1
235x1
255x1
265x1 Heavy single
A2) Prone Row/External Rotation & Feet Elevated Scap Push Ups
B1) Snatch Grip Rack Pulls
335x6
355x6
365x6
B2) Side Lying Extension Rotation
C1) DB Forward Lunge
55x8x3
C2) Landmines
35x5x3
Stretching
Workout Notes:
Lunges - Injured my toe by dropping a weight on it last week. Hurts to lunge with my right foot back, but kept the weight the same and worked through it. 2nd and 3rd set were easier than the first.
Rack pulls - Definitely liked the improvement, hope to move up another 10-20lbs next session
Squats - Front squat is quickly matching my back squat. Not sure if my program has any back squats in it, but will work on my back squat after i’m done.
Going to list out the supplements I currently take. Probably should of done this at the beginning of the log, but never late then never!
First Meal - Multivitamin, 2 fish oil capsules
Pre workout - Jack3d + 1 scoop creatine
Intra Workout - Surge Recovery - 2 Scoops I drink during my workout
Post Workout - 2 scoops of protein + creatine
Dinner - Multivitamin, 2 fish oil capsules
I use to be big into using supplements like ANACONDA, Surge Workout Fuel and stuff made by other brands, but lately have been keeping it fairly simple. I think this is the bare minimum I could be happy with though.
I do have a fat burner stack I plan to use later on, but waiting till I run into a plateau or for a time when I’m lacking motivation.
1 Month Update! Well, 3 days early, but I’ve got time to do it now.
Here were my starting stats
Age: 27
Weight: 214.7
Waist: 42 inches
Height: 6’
Bodyfat: 28% according to waist/neck/height measurement
Changes are
Weight 212.5 as of today
Waist: 39 Inches
Bodyfat according to livestrongs calculations: 22.97
Haven’t lost much in terms of pounds, but definitely happy with the 3 inches lost on my waist! That and my lifts haven’t had to go down.
Over the last month, I’ve had a new max on Front Squats for 265 and today I’ll have for a 1 rep max on bench after my speed work. Not sure where my deadlift sits as far as my max goes, but getting multiple reps within the 300lb range is definitely an improvement imo.
Will post my workout later tonight and hopefully by next month I’ll see some more improvement.
Last day of Week 2, Phase 2
Warmup - Foam Rolling and Mobility Drills
A) Speed Bench
125x3x5
Worked up to a heavy single
185x1
225x1
245x1
265xfail
B1) Chest-Support Row - Pronated Grip
55x6x3
65x6
B2) DB Push Press
60x6
70x6x2
C1) T-Pushups
12x3
C2) Seated Cable Rows
140x10
150x10
160x10
D1) Ab Wheel Iso Holds
3 sets 10 secs
D2) Cable Ext Rotation at 90 degrees
20x10sidex2
Finished with Defrancos Shoulder Shocker then stretched.
Workout Notes:
I really wish I could of hit 265, I had it going up, but my right arm was giving in so down it came. So happy that I use the safety bars since my fiancee isn’t strong enough to help out in this type of situation.
Chest Supported Rows I’m still trying to work out how to do them. On the bench, I end up hitting the sides and when I have my head against the bench bent over, I feel like I’m not contracting correctly. Will have to watch some videos to see what I’m doing wrong.
Excited about my cable rows! Hope to keep moving up in these since I remember a few months ago 110-120 was pretty heavy and tired me out.
Overall good workout even though I hate most of these exercises.
Oh how I easily give in. Been going to the gym regularly, but haven’t been doing good on the food front. In October I ate out around 31 times and 23 times in November. Well over $1000 spent. It’s very saddening. I thought I was doing really well until I decided to really dig in and look at my bank statement. It’s time to buckle down and stop all the eating out madness. I got 6 months and 2 days until my wedding date and I want to be damn near close to 10% bodyfat.
I’ve been doing a routine posted by Kingbeef for the last 4 weeks and am going to continue for another 4. Possibly changing 1 exercise on each day to mix it up just a little. I’ll post my set of workouts and meals and go from there.
Here is to actually following through on something besides work.
11/25/11 Legs
Lying Leg Curl 60/8 80/8 90/8 100/8
RDL 135/10 185/10x3
Leg Press 270/10 360/10x3
Back Squats 135/10x2 165/10
Front Squats 95/10 115/10 135/10
Felt destroyed after this workout. I remember sitting on the couch not wanting to move or play video games.
11/26/11 Chest, Triceps and Calves
BP 135/8 155/8 185/8
Alternate Incline DB Press 60/8x2 65/8
DB Flys 20/10 25/10 30/10
Cable Flys 30/30 40/30x2
DB Bench 60/10 45/10x2
Seated Calf Raise(on leg press) 270/30x2
Ez Bar Lying tricep extension 20 bar/10 x 3
Overhead Ext 35/10x3
Cable Tricep Ext 30/10 50/10 40/10
Actually didn’t do KBs chest day routine. Fiancee happened to be doing chest as well and we decided to just go with her routine. Similar exercises, bu hers had more volume and exercises.
11/28/11 Back, Biceps and Abs
underhand BB rows 135/10 155/10x2 165/10
Close Grip Neutral Pulldowns 100/10 120/10 130/10
Seated Close Grip Neutral Rows 130/10 140/10 160/10
Pinwheels 25/10 35/10 45/10 50/10
Alt Db curls 20/10 35/10 30/10
Stiff leg situp 18/15 x 3
Leg raises 15x3
I don’t feel like I do enough for my back and am trying to get a better mind muscle connection going.
Macros were
Calories 2329
Fat 86 g
Carbs 113 g
Fiber 20 g
Protein 275 g
Sugars 61 g
Went over by 280 for another protein shake before bed.
11/29/11 Shoulders, calves
OH Db Press 35/10 45/10 45/9 45/10
Cable Lateral Raise 30/12 40/12 50/12
Seated DB Lateral Raise 15/12 24/12x2
Incline Bench Rear Delt Raise 10/15 x3
Shrugs 125/10 185/10x3
Seated Calf Raise(leg press) 270/10 360/10x4
Went lighter by about 100lbs on shrugs in order to try and get a better feel and contraction. Spent more time squeezing at the top.
Cals 1931
Fat 47 g
Carbs 109 g
Fiber 20 g
Protein 269 g
Sugars 57 g
Just going to stick with posting macros for now. Will post detailed menus if anyone has any questions or wants to help me modify my diet for the better.
My goal is to keep around 2k calories and over 200g of protein.
11/30/11 Chest, Triceps
Incline DB Press 40/10 60/10 70/10 70/10
Bench Press 135/10 155/10 185/8
Dips BW/8x3
Cable Flys 30/10 40/10 50/10
Ez Bar Lying Extensions 20/10 40/10x3
French Press 20/10 40/8 20/10
Cals 2137
Fat 58 g
Carbs 156 g
Fiber 36 g
Protein 247 g
Sugars 62 g
Morning weight is at 215.8 down a bit from last week when I was hovering around 218/219. Having some chest pain, but I don’t believe its soreness. It may be from the dips.
12/1/11 Back, Biceps, Abs
BB Row Underhand 135/10 155/10 175/10 185/10
CGN Pulldown 100/10 120/10 140/10
Seated CGN Row 130/10 150/10 170/10
Rear Delt Pulldowns 50/15 70/15 80/15x2 (did these as extra to give them a feel)
Hammer Curls 25/10 35/10 40/8 35/10
Ab Rollouts 8x3
Lying Alternate DB Curls 15x10 20x10 20x10
Stiff Leg Situps 18lbs 15x3
12/3/11 Shoulders & Calves
Seated OH DB Press 35/10 45/10x2 50/7
Cable Lateral Raises 30/12 50/12x 2
Seated DB Lateral raises 15/12 24/12 x 2
Incline Bench Rear Delt Raises 10/15x2 15/15 First two were with DBs, then tried cables.
Shrugs 135/10 155/10x3
Seated Calf Raises 260/12 380/10x5
Todays weight was 217. Did bad at logging my food over the weekend, but did not eat out once. This hasn’t happened in forever so it’s a big accomplishment. Getting ready to go into the gym and get my chest workout in. My focus today is to try and squeeze the muscle on each rep instead of just focusing on getting the weight up.
