Your turning into a mofo monster!
tweet
Bird: Thanks man, appreciate it. lol
Today’s an off day. Will probably do some form of cardio, nothing crazy. Maybe play basketball, or try out the Max-OT cardio on a bike. Once i go home for winter break I’ll have access to the sled I made, so excited sbout that. Am investing in home squat rack, bench, weights, ect, so days like I can’t get to the gym over the winter break, I’ll be able to just go out to my garage. I’ll probably split up my sessions, too. Do my HFS work in the morning at home, and my volume stuff at night at my gym, per recommendation of Ashy.
All week nutrition is going to me atrocious. lol. Last night my girlfriend and about 30 of my friends threw me a surprise birthday party (I turn 20 the 23rd), so I ate a lot of cake, cookies, and pizza rolls. Wednesday is my actual birthday, so I go home ad eat a shit load of the same that night. Thursday, Friday, Saturday, are all days of Thanksgiving feasts because my family has ours on Thursday, then my girlfriend’s sides of the family do it Friday and Saturday. So… basically I expect to be over 200lbs (193 currently) after this week. lol. I’m noticing my shoulder girdle area is getting a lot more muscular, so stoked about that!
Did 15 minutes of the Recumbent Bike, on the Interval setting, as hard as I could. Machine said I went 4.05 miles, and burned 110 calories. So that’s fine.
For anyone who wants to help, here’s my on and off day nutrition. Any tips?
TRAINING DAYS:
Wake Up: 50g whey, 2 tbsp VCO
PreWO 1hr: 4 organic eggs, 2 slices of ezekial bread and 2 tbsp of organic PB
PreWO 30mins: 1.5 Hershey almond chocolate bars
During WO: 25g whey, 3 scoops Gatorade powder
Posw WO: 50g whey, 2 cups whole organic milk, 1 cup oats, 1 organic banana (1 cup Cap’n Crunch on more ‘volume’ workouts like Back and Arms)
Dinner: Usually 10 of chicken, and a 1.5 cups of rice/pasta/potatoes
Bedtime: 1 cup cottage cheese
OFF DAY: (usually IF on these days, if I remember, and sometimes I do cardio. lol)
Meal 1: 1.5 cups organic whole milk, 50g whey, 2 tbsp organic PB, 2 tbsp VCO
Meal 2: Same as Meal 1
Meal 3: Usually a double pattied burger and some fries
Meal 4: Some other random meal, like pizza or something
Meal 5: 1 cup cottage cheese
Week 3 BW 193.8
HFS Day 1, Shoulders: 11/22/11
Flat Bench: Easier to be explosive with lower reps, at least for me
145x4,4,4
Back Squats: Felt awesome
175x4,4,4
Seated OHP: These are extremely natural for me… it’s so weird. lol
105x4,4,4
Meadow’s Laterals:
55’sx 15,14/ 40’sx 7,6/ 25’sx 12,11
Meadow’s Rear Delts:
40’sx 19,17/ 30’sx10,12/ 20’sz13,15
Seated DB Cleans: GREAT Finisher
20’sx12,12,12
Awesome workout. Added 10 lbs to the HFS lifts, lowered it to 3 sets of 4 reps, felt crazy light. I lift with a new type of intensity now, and it’s wonderful. I honestly believe I’m headed in the right direction, lifting wise.
BTW, this was my last workout as a teenager, as tmrw I turn 20! Feels crazy… I feel super old. lol. Ohh, and today someone complimented my shoulder size. Winning!
Happy birthday dude. Nice lookin shoulder day.
Bug: Thanks bro. Hopefully I’ll get some Bug-like strength as a bday gift!
HFS Day 2, Legs: 11/23/11
Flat Bench:
145x4,4,4
Back Squats:
175x4,4,4
Seated OHP:
105x4,4,4
Front Squat:
120x3
140x3
160x5 <— perfect reps!
Seated Leg Curls: Crazy hammie pump!
120x8
140x8
160x9
Abs
Went home from college for b-day/Thanksgiving, so went to my home gym. Every time I switch gyms, everything feels ‘different’ and awkward, and today was no exception. My HFS wasn’t as smooth and explosive as usual, but I attribute it to the new environment phenom, so no biggie. They were still very fast. Regardless, good workout. Now time to feast on pork and cake! lol
So, do to no gym nearby being open, I’m going to have to skip Back and Arms today, and just enjoy the day. Happy Thanksgiving everyone, I hope has a great one
Skipped Back and Arms, because Thanksgiving every gym was closed. Can’t wait until I buy my squat rack and bench for the garage… Ahywho…
HFS Day 3, Chest: 11/25/11
Flat Bench: Felt better today, kept upper back super tight, got a good chest pump, even though it was low reps and nowhere near failure
145x4,4,4
Back Squat: Really fast
174x4,4,4
Seated OHP: It’s official, favorite exercise
105x4,4,4
DB Incline Rest Pause: Improvement not only in reps, but better form, with focus all on chest
60’sx 10+3+2 = 15
Pec-Deck: This was old school, with the arm pads. Hit like my ENTIRE chest. Never had that happen
55x10
65x10
75x10
40x15
Face Pulls: Went light on these, trying to really feel the correct musculature working
25x20
40x15
55x12
Great workout. Everything feels a bit ‘off’ at this gym, but no biggie. Was a super good workout though. Nice chest pump. Threw in the face pulls because after fly movements, my shoulders get tight, felt maybe the opposite motion would help even that out.
But like I said earlier, I’m buying a squat rack, bench, bar, and weight for my garage back home. Looking on Craigslist, anyone have suggestions on a solid brand/type?
Sorry man, I don’t have much by way of recommendations for that stuff. Austin_bicep has a pretty nice set-up, I would suggest PM’ing him. I don’t think he’s on much these days anymore but I’m sure he’ll see it at some point.
Btw, don’t skimp on quality, for real. You definitely get what you pay for.
Keep up the good work brother!
Hi little buddy,
Ive been considering buying a squat rack for myself for the past year or so.
I really like the squat rack at my current gym. Its made by “force usa”. Really sturdy and comes with all the bells and whistles if you want.
Check this one out; http://forcefitnessequipment.com/Force-USA-Power-Rack-with-band-attachments%20
Also Ive been considering getting some adjustable dBs.
Do you use a belt while lifting? I often experience lower back pain if I squat/deadlift heavy, and Ive been thinking about maybe trying a belt to see if it helps.
ps: bird cage 2, is only a couple of weeks away!
tweet
SSC: Thanks for the advice and encouragement. I PM’ed him and he helped me out a lot
Bird: Thanks for the recommendation, and keep it in mind. Concerning the weight belt, I’ve tried them a few times, but I don’t use them consistently. I use to have lower back pain on both those exercises, but it was a form issue for me, which I fixed.
HFS Day 4, Legs: 11/26/11
Flat Bench: Felt solid. Very ‘stable’, which use to be a problem
145x,4,4,4
Back Squat: These were sexii
175x4,4,4
Seated OHP: and these were even sexxiieerrrr
105x4,4,4
Sumo Leg Press: at my home gym, where the leg press is weird shaped, A LOT heavier, but it hits my hammies better
4ppsx6
5ppsx6
6ppsx9 ← with how heavy this leg press feels, I was THRILLED with this. lol
Leg Extensions: Rest Pause, I thought the skin on my quads was going to rip. lol
125x30+21+15+14+12+8
Abs
Great workout. Need an idea for an activation exercise, because after Bench, I’m REALLY in the zone, but I’d like to go ahead and be IN the zone when I Bench, if that makes sense. But workout was really solid. Found that perfect area where I’m stimulating the muscles really well, but not just running myself into the ground.
Back and Arms: 11/27/11
Rack Pulls: Felt good
315x3
365x3 <— had 1 or 2 more in me, but didn’t want to risk it
315x5
Wide Grip T-Bar Rows: I don’t really like these, I don’t feel them… any suggestions??
45x6
90x6
135x8
Rack Chins: Focused on form
BWx8
+20x8
+40x8
BWx12
Stretcher: Sick Pump
90x10,10
105x12,10
Pin Presses: Decline bench was taken, tried these out… Idk… really pumped up my chest, not the goal. How high should I have set the pins??
135x6,6
145x5
OH Rope Extension: FINALLY, hits my tris hard!
40x10
50x10,12
Straight Bar Curls: Small bit of body English
70x6
80x6
90x8
EZ Drag Curls: I thought my bicepzzzz waz gunna X-PLODE!
40x12
50x12
60x15
Felt a bit drowsy today, dunno why. Rack Pulls were smooth. I need another upper back movement, because T-bar rows aren’t hitting the desired muscles, at least not for me. The pin presses were like, on the 3rd notch up on the squat rack? Idk, not much tricep, at least no for me. Overall was a good workout
Ohh BTW found my squat rack, bench, and bar on craigslist. Came with like 2 benches, some DB’s, a bunch of shit for like $350. I’ll have to buy more weight, but other wise, SUPER PSYCHED!
$350??
Thats a bargain!!! Olympic bar?
tweet
Bird: Yes sir. Dude I bought it from worked out for like a month and never used it again. I’m going to have to buy more weights though, but I was happy to find all that for such a low price.
Week 4, BW:193.2 <–no change in BW, but look a lot bigger (#winning), but will add in another 200 cals.
HFS Day 1, Shoulders: 11/29/11
Flat Bench: Smooth ass reps
155x4,4,4
Back Squat: So fast
185x4,4,4
Seated OHP: Boom!
115x4,4,4
MD Lateral Dropset: Standing version today
60’sx16,15/ 30’sx12,10/ 15’sx14,12
MD Rear Delts Dropset: Damn…
40’sx20,20/ 30’sx11,10/ 20’sx12,10
DB Seated Cleans: these are perfect
20’sx15,14,13
Boom. Dope ass workout. Workout had been MIA for last few weeks, so showed him the new stuff I was doing. He’s a former football player, so he caught on quick, loved it, and it made the workout SUPER EFFECTIVE!!
HFS Day 2, Legs: 11/30/11
Flat Bench: Tweaked something on my left pec, made everything slowwwwwww
155x4,4,4
Back Squats: Smooth
185x4,4,4
Seated OHP: Surprisingly, with my pec feeling tight, these were still rly fast
115x,4,4,4
Front Squat:
125x3
145x3
165x5
Single Leg Curls:
100x8
110x8
120x10 <---- OMG SO CLOSE TO THE WHOLE STACK
So… think I fucked up today. Have a real shitty pain in the upper left quadrant of my left pec… it didn’t feel tight or anything, but just midway through benching felt horrible. Was able to finish the workout fine, but damn it hurts. I’ve been rubbing it with a golf ball hard, trying hard to loosen it up, but IDK what the deal is… I won’t be pressing again until Saturday, so hopefully it’s better by then
Dammit, I forgot my workout bag, which meant no straps, and no workout log. But anywho…
Back and Arms: 12/1/11
Neutral Grip Pulldowns: Felt good, just not as much lats without straps
180x4
200x4
220x3 <— easily gotten more with straps
Wide Grip Pulldowns: Felt nice
140x6
155x6
170x6
Deadstop DB Rows: Without straps, these REALLY hurt my wrists. lol
80’sx8
90’sx8
100’sx100
Cable Rows: I love these
105x10
120x10
135x12
PJR’s: first time doing these, felt fine on my elbows, and hit my tri’s great
45’sx6
55’sx6
70’sx12
V-Grip Pushdowns: Strict form
110x10
120x10
130x10
Leaning Hammer Curls: IDK how to explain these, and IDK if I like them
25’sx6
35’sx6
45’sx10
Alt. DB Curls:
25’sx10
35’sx10
40’sx8
Weird workout, had to do everything without straps, and didn’t have my logbook, so had to remember the weights. Regardless, it was pretty good. Did it all in like 45 mins, so little rest between sets. Pretty dope
My left pec is strained I think, I’ve been icing it all day, hope it’s better by Saturday
Was an off day. I was going to be lazy, not do anything, but some friends wanted me to go do something with them, so I ended up playing 3 games of racquetball (except none of us knew how to play so we basically just tried to kill each other. lolol), then 4 games of full court basketball. Going to eat a whole cheesecake to even it out. lol
HFS Day 3, Chest: 12/3/11
Flat Bench: Pec felt healed today, but was scared to go full out, so did reps slightly slower then usual, but more controlled. Reps were still very controlled
155x4,4,4
Back Squats: These were great
185x4,4,4
Seated OHP: So sexy
115x4,4,4
DB Incline Press: (Rest-Pause)
65’sx6+3+3 = 12
Pec Deck: This hits the ‘inner’ part of my chest, which is weird, I’ve never felt that before
85x12
100x12
Face Pulls: Super controlled, letting the rear delts and traps do all the work.
40x20
50x15
60x16
Good workout. Think my pec is healed, but was cautious today. Explosion may bot be what I want it to be on bench, so I may only go up 5lbs next week. DB’s are going up steadily, Rest-Pause seems, for me, the only way to progress on them. I can’t tell if I like the pec deck or not. Part of me does, the other part feels gay for doing them. lol
HFS Day 4, Legs: 12/4/11
Flat Bench: Did a more extensive warm-up before hand, made a HUGE difference. Reps were super smooth
155x4,4,4
Back Squats: This is becoming super natural to me, when before squats were so awkward
185x4,4,4
Seated OHP: Great as usual
115x4,4,4
Sumo Leg Press: Wow, progress on this is nearly adding 50 lbs each week or adding 2 reps. Supa dupa dope
5ppsx6
6ppsx6
7ppsx8 <— had 1 or 2 more in me, but got a killer pain in my head, so just stopped. was semi-scary
Leg Extensions: Left Leg, Right Leg, Left Leg, Right Leg…
1ppsx25+15+15+15+10+10+10 <— last set of 10 was hardest thing I’ve ever done. lol
Abs
Great workout today.Everything was really smooth. Usually after chest day, HFS bench suffers, but today it was perfect, smooth reps. My head started throbbing on my top set of Leg Press, scared the shit out of me. Guess as I get into heavier weights, I’m not going to be able to go to true failure, I’ll have to keep a few in the tank…
I get the same on leg press pretty often. Sometimes after LP I get red dots all over my upper chest. I think it’s common to build up SO much pressure in your head on leg press (due to not breathing and just pushing) that your head gets all fucked up