reserved
STATS (Updated 8/16/11)
Morning BW
189.4
Estimate of BF%
13-15
Resting Heart Rate
???
GOALS (Updated 8/19/11)
In a perfect world, I would like to maintain my body weight while getting in better shape (both a lower body fat percentage and better cardiovascular endurance). IE, gain muscle and lose fat
Not sure if I will actually do this. Its pretty hard to chase 2 rabbits at once, my time may be better served by focusing exclusively on gaining size/strength.
I want to improve my aerobic endurance by a lot. I want my resting heart rate to go from currently 75-80 to the low 60’s.
I want to improve my flexibility and fix my anterior pelvic tilt.
I need to quit smoking or at least only on special occasions (not cigarettes).
8/15/11
Monday
BW 189.6
BF 13-15
Chest/Calves
Low Incline DB Press
15 x 10
35 x 10
60 x 10
70 x 6
Wide Grip Bench Press
135 x 6
155 x 4
135 x 5
Pushups
BW x 20
BW x 18
Donkey Calve Raises
200 x 8
200 x 8
240 x 8
240 x 8
Seated Calve Raises
45 x 8
45 x 8
45 x 8
Leg Press Calve Raises
90 x 8
90 x 8
90 x 8
Today was my first day training after the cut. I’m expecting to bounce back a bit over the next few weeks.
8/16/11
Tuesday
BW 189.4
BF 13-15
Back
Still trying to figure out which exercises allow me to really contract my back/lats, so today’s session was a bit of a mish-mash.
Chest Supported Row ← Didn’t really like this exercise, couldn’t feel it in my back
45 x 10
70 x 8
BB Row ← Didn’t really like this exercise, couldn’t feel it in my back
135 x 10
Chest Supported Row Machine ← Awesome machine, hold the squeeze at peak contraction
Chest Position: 6
Seat Position: 5
120x10
120x10
140x8
160x6
Close Grip Neutral Pulldown ← Nice exercise
120x10
120x10
140x7
One arm cable Pulldown <-Pretty good
A lot of sets pyramiding up to 140
Dumbell Pullover John Meadow’s Style ← Felt pretty good in my lats but I was too tired at this point to do more
35 x 3
Need to step up my eating game a bit. Going to try and make some beef on grill today
8/17/11
Wednesday
BW: 190
BF 13-15
Legs
Hamstring Curls
45x8
70x8
90x5
RDL’s ← Still trying to improve my form
135x10
185x10
225x10
Front Squats ← Deep and keeping head up
8x135
8x135
8x135
Close Stance Smith Hack Squat ← Holy fuck this was hard
95x10
I’m typing this on Friday at 12:04 AM. It’s better to log the session sooner because you can remember more details that can help you perfect your workouts.
8/18/11
Thursday
BW: 191.0
BF: 13-15
Arms
Pinwheel Curls ← Remember to loosen up on form a bit on these and push big #'s
45x7
Narrow Dips ← Have never really done these so I’m hoping I can improve quickly. Remember to keep torso upright and perpendicular to ground
BWx9
Spider Curls
EZ 20x10
EZ 20x10
Seated Overhead Extensions
EZ 20x12
EZ 20x12
Alternating Dumbbell Curls
35x8
35x8
Skullcrushers
EZ 20x10
EZ 30x10
Fuck. Arms need to get on swoll soon…They measured 16" pumped today they were around 17" before I cut at a BW of around 210. Muscle memory please…
8/19/11
Friday
BW: 190.5
BF: 13-15
Shoulders
Seated DB Shoulder Press
15x10
30x10
45x8
65x5.5
Standing DB Lateral Raise
30x8
30x8
Cable Lateral Raise
20x10
20x10
Rear Delt Machine
80x15
150x8
150x7
Still feeling weak. Eager to hit gym next week and start making some PR’s as well as slowly continuing to up the food
8/20/11
Saturday
BW: ??
BF: 1-15
Forearms
Wrist roller <-Holy fuck this exercise was hard. I was rolling as fast as I could, I’m going to watch youtube videos of others to see what an ideal tempo is
7.5x2
5x3
2.5x3
2.5x3
Kpipe DB Curls
15x20
15x20
Dante Forearm Cable exercise
20x8
20x8
Holding 100 lb DBs for 20 seconds ← lol
Forearm Stretch
my forearms suck bawlz
8/22/11
Monday
BW 189.0
BF 13-15
Chest/Calves
Low Incline DB Press
25 x 8
45 x 6
65 x 11
75 x 6
Wide Grip Bench Press
135 x 8
135 x 8
Donkey Calve Raises
Pyramid up to
240 x 11
240 x 11
Seated Calve Raises
45 x 10
45 x 10
45 x 8
Leg Press Calve Raises
90 x 12
90 x 14
90 x 12
Pushups
BW x 30
Trained at night today, round 8:15, still had a great session. Today was the first time I hit 30 pushups straight in my life I think, at the end of my workout too. Also met lady Sally today for the first time, but was a bit disappointed. Hopefully next time I’ll have a breakthrough
8/23/11
Tuesday
BW 190.4
BF 13-15
Back
Chest Supported Row Machine
Chest Position: 6
Seat Position: 5
Pyramiding up to
140x12
160x8
Straight bar cable row
120x10
120x10
Close Grip Neutral Pulldown ← Nice exercise
130x10
130x10
130x10
One arm cable Pulldown <-left arm
A lot of sets pyramiding up to 140
Dumbell Pullover John Meadow’s Style ← Working on this…
30 x 10
30 x 10
Good session
8/24/11
Wednesday
BW: ???
BF 13-15
Legs
Hamstring Curls
45x8
70x13 ← raise to 80
90x5 ← lower to 80
RDL’s
135x10
185x10
235x12
Front Squats
10x135
Close Stance Smith Hack Squat
95x10
95x10
Pretty good session. Got to do some stretching today. Mostly hip flexors, QL, lower back, and pec/shoulder girdle
8/25/11
Thursday
BW: ???
BF: 13-15
Arms
Pinwheel Curls ← still trying to get the hang of these
50x5 ← last rep was kind of shitty
45x5
Narrow Dips
BW+10x5
DB Spider Curls
30 x 8
30 x 8
Seated Overhead Extensions
EZ 30x10
EZ 30x10
Alternating Dumbbell Curls
35x8
35x5 ← gassed out
Skullcrushers
EZ 30x10
EZ 30x10
Supersetted the last 4 exercises unlike last week. I’m thinking about switching pinwheel curls as my main bicep movement for something more traditional like straight bar curls. I’m having trouble getting the hang of pinwheels…
8/26/11
Friday
BW: 192.4
BF: 13-15
Shoulders
Seated DB Shoulder Press
15x10
30x10
45x8
65x8
Standing DB Lateral Raise
30x9
30x8 ← gassed out
Cable Lateral Raise
20x10
20x10
Rear Delt Machine < the #'s from last week were off
100x8
80x12
DB Shrugs ← 2 to 3 second hold at peak contraction
100 x 8
100 x 8
8/27/11
Saturday
BW: ??
BF: 13-15
Forearms
Wrist roller ← gdamn
5x6
5x6
Kpipe DB Curls
20x20
20x16 ← gassed out
Dante Forearm Cable exercise
20x12
20x12
Forearm Stretch
Got a decent pump
8/29/11
Monday
BW ???
BF 13-15
Chest/Calves
Low Incline DB Press
25 x 8
45 x 6
70 x 11
80 x 4
Wide Grip Bench Press
135 x 10
Donkey Calve Raises
Pyramid up to
240 x 11
240 x 11
Seated Calve Raises
45 x 10
45 x 10
Leg Press Calve Raises
90 x 15
90 x 15
90 x 15
Pushups
BW x 31
8/30/11
Tuesday
BW ???
BF 13-15
Back
Chest Supported Row Machine
Chest Position: 6
Seat Position: 5
Pyramiding up to
160x12
180x8
Straight bar cable row
120x10
120x10
Close Grip Neutral Pulldown
140x8
140x8
140x8
One arm cable Pulldown <-left arm
A lot of sets pyramiding up to 120
Dumbell Pullover John Meadow’s Style
35 x 10
35 x 10