[quote]TylerPK4L wrote:
Fuck My Back
My deadlift is too much dead and not enough lift. [/quote]
lol
[quote]jasmincar wrote:
[quote]TylerPK4L wrote:
Fuck My Back
My deadlift is too much dead and not enough lift. [/quote]
lol
[/quote]
You can use that one. Just send me a check each time you do. lol
Squat
Good Morning:
10 @ 135
Squat:
10 @ 135
5 @ 185
5 @ 225
10 X 3 @ 275 (Rest periods = 25-40 seconds)
5 @ 225
8 @ 135 (pause at bottom on pins)
OH Incline Weighted Sit-ups:
3 X 10 @ 50 + EZ Bar
HS Iso-Lateral Low Row (weight = total):
10 @ 90
10 @ 180
5 X 5 @ 235
HS Iso-Lateral High Row:
10 @ 90
10 @ 180
5 X 5 @ 235
Nutrition: Low-ish Fat/Low Carb
Carbs: 95g, 16%
Protein: 322g, 54%
Fat: 78.5g, 30%
Good workout. I’ve hit 10 X 3 @ 275 before, but not with the short rest periods. It was fun though.
Edit: I changed my mind about the 7 day thing. I read the discussion page and it doesn’t seem to be worth the effort. I have the next 3 weeks to continue dropping weight (spring break happens). I think I’m just going to hit the low-carb approach hard plus actually doing cardio.
Chest/Triceps (Still rehabbing the pulled pec, but the weight is starting to get back up there without pain)
Decline Bench:
10 @ 135
5 @ 225
5 @ 225
5 @ 275
5 @ 225
5 @ 225
Straight Bar Cable Triceps Pushdown:
8 @ 100 Overhand
8 @ 100 Underhand
8 @ 120 OH
8 @ 120 UH
8 @ 140 OH
HS Iso-Lateral Wide Press (Weight = Total):
10 @ 90
10 @ 180
8 @ 270
8 @ 325
5 @ 360
4 @ 360
8 @ 270
Dips:
3 X 10 @ BW
Bench From Pins:
3 X 8 @ 135 Narrow, Wide, Regular
All of this was done in 30 minutes. My triceps were pretty much dead at the end of this.
Nutrition
Carbs: 25g (I’m not including fibrous vegetables in this)
Protein: 231g
Fat: 96g
kCal: 1888
Water: 1 Gallon
So, the new nutrition/training plan for the next 3 weeks is as follows:
Sunday: AM-Fasted Cardio, PM-Chest/Triceps, Low Carb
Monday: AM-None, PM-Total Body Conditioning, Low Carb
Tuesday: AM-None, PM-Legs/Abs, Low Carb + 80g Para-Workout
Wednesday: AM-Fasted Cardio, PM-Back/Biceps/Shoulders, Low Carb
Thursday: AM-None, PM-Total Body Conditioning, Low Carb
Friday: AM-Fasted Cardio, PM-Chest/Triceps, Low Carb
Saturday: AM-None, PM-Legs/Abs, Low Carb + 80g Para-Workout
Note that fibrous vegetables are not included in the carb count
Trying to keep fat around 90-120g, protein around 220-280g, and carbs around 0-30g. This brings my daily caloric intake at about 2,000. At least the government will be happy.
AM Fasted Cardio
Today I learned that the only cardio that will be available to me in the morning is running. Ghey. I was really just looking for stuff to do most of the time.
5 Sprints @ 10 seconds + Jog 30
Later: 3 bouts of “extracurricular cardio”
Chest/Triceps (Still rehabbing the pulled pec, but the weight is starting to get back up there without pain)
Decline Bench:
10 @ 135
5 @ 225
5 @ 225
5 @ 275
5 @ 225
5 @ 225
Straight Bar Cable Triceps Pushdown:
8 @ 100 Overhand
8 @ 100 Underhand
8 @ 120 OH
8 @ 120 UH
8 @ 140 OH
HS Iso-Lateral Wide Press (Weight = Total):
10 @ 90
10 @ 180
8 @ 270
8 @ 325
5 @ 360
4 @ 360
8 @ 270
Dips:
3 X 10 @ BW
Bench From Pins:
3 X 8 @ 135 Narrow, Wide, Regular
All of this was done in 30 minutes. My triceps were pretty much dead at the end of this.
Nutrition
Carbs: 25g (I’m not including fibrous vegetables in this)
Protein: 231g
Fat: 96g
kCal: 1888
Water: 1 Gallon
So, the new nutrition/training plan for the next 3 weeks is as follows:
Sunday: AM-Fasted Cardio, PM-Chest/Triceps, Low Carb
Monday: AM-None, PM-Total Body Conditioning, Low Carb
Tuesday: AM-None, PM-Legs/Abs, Low Carb + 80g Para-Workout
Wednesday: AM-Fasted Cardio, PM-Back/Biceps/Shoulders, Low Carb
Thursday: AM-None, PM-Total Body Conditioning, Low Carb
Friday: AM-Fasted Cardio, PM-Chest/Triceps, Low Carb
Saturday: AM-None, PM-Legs/Abs, Low Carb + 80g Para-Workout
Note that fibrous vegetables are not included in the carb count
Trying to keep fat around 90-120g, protein around 220-280g, and carbs around 0-30g. This brings my daily caloric intake at about 2,000. At least the government will be happy.
Conditioning
All Weight = 135
Clean and Press:
5 reps
Hang Clean, Push Press:
5, 5
Hang Clean:
10
Clean High Pull:
10
Clean High Pull, Step Ups:
2 X 10, 6/side
Step Ups, Inverted Row:
2 X 6/side, 10 (second set with towel grip)
Bent Over Row, Step Ups:
10, 6/side
Went into the combat room after that and taught my girl broad jumping technique to help her with explosiveness. So, I guess I did some plyometrics.
I may have to move my conditioning day to another day or just do tabatas. Mondays are way to packed to be moving around.
Nutrition
Carbs: 26g
Protein: 255g
Fat: 157g
kCal: 2,537
Water: Over 1 Gallon
Legs
Squat:
10 @ 135
5 @ 225
5 @ 275
3 @ 315
1 @ 365
1 @ 385
1 @ 405 Box Squat
1 @ 445 Box Squat (+10 lb. PR)
1 @ 455 Box Squat (+20 lb. PR)
5 @ 225
Cable Triceps Pushdown (V-Bar):
2 X 10 @ 100, 120
5 @ 140
10 @ 100
I hadn’t tried to full squat 365 or 385 in a while, so I was happy to get those. I want to be regularly squatting 405 though.
Nutrition
Carbs: 30g + 80g Pre/Post-Workout in the form of SWF, then Fruit and later Ezekiel Bread.
Protein: 251g
Fat: ~100g
kCal: 2,304
Water: Over 1 Gallon
Yesterday
AM Fasted Cardio:
4.66 Mile Bike Ride in 30 minutes.
Back/Biceps/Shoulders:
Bent Over Rows:
10 @ 95
10 @ 135
5 @ 185, 225, 245, 245, 245, 225
Seated DB Military Press:
3 X 12 @ 50s
Superset HS High Row and HS Low Row, No rest between machines (Weight = Total):
12 X 90 Both
8 X 180 Both
6 X 235 Both
5 X 270 HR, 6 X 235 LR
5 X 270 HR, 6 X 235 LR
Don’t remember if I did a cool down
Standing EZ Bar Curls:
4 X 6 @ 70 + Bar
Nutrition
High fat, low carb, moderate-high protein. Don’t feel like calculating it. All that matters is I got below 25g carbs.
Chest/Triceps
Bench:
2 X 10 @ 135 Wide, Close
7 @ 225
5 @ 275
3 @ 295
3 @ 315
1 @ 335
12 @ 225
Overhead DB Triceps Extension:
10 @ 55
6 @ 70 (Elbows not feelin’ it)
Push-up (with bumper plate elevation; Amounts = Total):
30 (Right hand elevated, Left hand, Both hands)
20 (Right, Left)
Kettlebell Style DB Swing:
3 X 15 @ 65
Push Press:
5 X 5 @ 135
Triceps Pushdown (Rope):
3 X 10 @ 100, 130, 160
Nutrition
Carbs: 50g (Forgot my protein at college, I’m at home for the weekend. So, milk and tuna was my post-workout meal)
Protein: 250g
Fat: 92g
kCal: 2,028
Water: Not enough, probably 80 oz.
Skipped Thursday’s workout because I was tired without realizing I’d be apartment hunting on Friday. So, I skipped 2 in a row and fell off the diet on Friday. eh.
Legs
Squat:
10 @ 135
5 @ 225
10 X 3 @ 275 (30 second rests)
5 @ 225
5 @ 135 (from bottom, off pins)
Dips:
3 X 10
Very simple and quick workout. My knees were aching all day and my hips were tight, otherwise I would have gone for a 315 10X3.
I’ve kind of fallen off this damn diet over the last few days. I have still been keeping the carbs around 50g, which sadly enough feels like a lot. I feel better throughout the day if I do that. I want to start bulking now because I feel small and I want to get back into breaking PR’s.
Back/Shoulder
One-Arm DB Rows:
10 @ 50
10 @ 100
5 @ 120
15 @ 120 (+3 Rep PR)
10 @ 120
5 @ 120
5 @ 120
Lateral DB Raises (weight = per hand):
3 X 10 @ 30
5 @ 30 Front Raise, Lateral Raise, Military Press
Reverse Pec Deck:
3 X 5 @ 110 (If you don’t have a Strive machine for these, you should feel bad for me. They are set up so that you adjust the tension so that it’s light at the beginning and heavy at the end or vice versa. It’s very uncomfortable. How about you make it so I just move the god damn weight?)
Neutral Grip Negative Chins:
3 X 3 @ 5-10 second negatives
Nutrition
Carbs: 59g
Protein: 265g
Fat: 140g
kCal: 2,556
I feel like I’m consuming a lot of carbs now, even though it’s still “low” for most people. Cool.
Sorry for the delay
Thursday
Bench:
10 @ 135
7 @ 225
3 @ 255
3 @ 275
3 @ 285
3 @ 295
2 @ 315
3 @ 275
10 @ 225 close grip
Incline DB Bench:
3 X 8 @ 70s
3 X 3,4,5 @ 90s
Plank:
2 X 30 seconds/15s rest (middle)
4 X 15 seconds/No rest (sides)
Yesterday I went to IHOP and then went to do sandbag training a few hours later. I felt like throwing up. I don’t have any real numbers to write down. I was out there for about 45mins.
your calories are looow, do you feel it is affecting your training?
[quote]jasmincar wrote:
your calories are looow, do you feel it is affecting your training?[/quote]
Not really. I’ve always handled training well when I shouldn’t. I’ve had great workouts after all-nighter, while sick, etc. Obviously those are acute situations, not several weeks long. But I feel like I’ve maintained pretty easily.
Sometimes I don’t do as well as I would like when I haven’t eaten hardly anything throughout the day leading up to the workout. I’m fine otherwise.
More Bench Obviously I’m not following that plan outlined a few posts back.
Bench:
2 X 10 @ 135
8 @ 225
3 @ 275
3 @ 295 (Pec feeling weird again)
2 @ 315
1 @ 335 (With some spotter help, I was grinding. So, for my pec’s sake, he helped)
5 @ 225
Bench from Pins (Explosive):
10 @ 135
10 @ 225
10 @ 135
Standing EZ Bar Curls:
7 @ 70 + Bar, Wide
5 @ 70 + Bar + Fat Grips, Narrow
7 @ 70 + Bar, Wide
5 @ 70 + Bar + Fat Grips, Narrow
At least I’m still progressing in curls…brah.
Nutrition
I didn’t get much food in today. I had made a chicken and rice casserole, so I had enough energy to deal with it.
Deadlift
10 @ 135
5 @ 225
5 @ 275
5 X 5 @ 315
Tabata with 95 lbs. Squats and BW Push-ups:
20 seconds work and 10 seconds rest for 4 minutes.
That’s it. I need to get my hands toughened up so that I can get my deadlift back up to par. Workin on it though.
Military Press/Dips
Seated BB Military Press:
15 @ Bar
10 @ 95
5 @ 135
5 @ 155
3 @ 165
2 @ 185 (+1 rep PR)
1 @ 205 (+20 lb PR)
1 @ 215 (+30 lb PR)
3 @ 185 (+2 rep PR)
7 @ 155
Dips:
10 @ BW
8 @ BW + 45
2 X 8 @ BW + 70 (some kind of PR)
Ran 3 laps on 180m track.
I had an awesome workout today. I broke a PR four sets in a row on the military press and I did some relatively heavy dips for the first time. I read an article on EFS about weighted dips and I decided that if people are doing bodyweight plus 200+ pound dips, then I should be able to add a lot of weight to my dips.
Nutrition:
Lots of carbs and protein. Delicious.
Yesterday
Barbell Glute Bridge:
10 @ 135
10 @ 185
10 @ 225
10 @ 315
5 X 5 @ 405 (4 set PR)
HS Iso-Lateral Row:
10 @ 90
10 @ 180 (5 single arm each side, 5 both)
10 @ 230 (Same)
3 X 5 @ 270 (More strict than usual)
5 @ 180
Plank:
Middle 30 seconds X 2 w/ 15 second rest
Sides 20 seconds X 2 each w/ no rest
I guess this was mostly a core workout considering all the bridging done. I hadn’t tried multiple sets of 5 at 405 on the glute bridges, so I was happy with that. I was also happy with the form I was able to use on the iso-lateral row because I usually have to lean back some, but I was able to stay against the pad for most of the time and really focus on the muscles.
I only have one workout left until I go to the beach for a week. I don’t know if I’ll have internet access, but it doesn’t matter, I’ll probably just do some bodyweight stuff and cardio.
Back From Sprung Broke
Bench:
10 @ 135
2 X 5 @ 225
5 @ 275
3 X 3 @ 295
2 X 3 @ 295
5 @ 225 Close
Other random shit during girlfriend’s tabata rest periods including 1 set of front squat, military press, jump squat, and full squat.
Nutrition:
Carbs: ~150-200, wasn’t really paying attention because the diet is over.
Protein: 250g
Fat: ~100g
Just gettin’ back into the groove after a week of “deloading”.
Back
One Arm DB Rows:
2 X 5 @ 100
2 X 5 @ 110
2 X 5 @ 120
One Arm Neutral Grip Lat Pulldown:
10 @ 50
10 @ 70
5 @ 90
5 @ 80
HS Iso-Lateral Low Row:
10 @ 90
10 @ 180
5 @ 235
10 @ 180
10 @ 90
Nutrition: Pretty good other than some potato chips. I’ll get back into actually counting everything tomorrow. Also, I’ll be writing a program for myself tomorrow.
Squat:
5 @ 135
5 @ 225
5 @ 275
3 @ 315
2 @ 335
5 @ 225
5 @ 135 Jump
DB Bench:
10 @ 70
8 @ 90
8 @ 105
8 @ 90
Bulgarian Split Squat:
3 X 10 @ BW
DB Scarecrow (DieselCrew.com - Shoulder Rehab - Scarecrows - YouTube):
3 X 5 @ 12.5 (I need to do these a lot more)
Nutrition
Carbs: 198g, 27%
Protein: 219g, 29%
Fat: 146g, 44%
kCal: 2,982
I think I’m going to follow the Defranco principles outlined in the Westside for Skinny Bastards in order to hypertrophy and still focus on strength/power. Mainly, I need to do DE days more often, do ME days better (work up to a few sets of 3rm instead of one set of 1rm) and get more exercises in per session. I’m still in the process of writing my plan though.