9/11/12
BW- 207
*3 min rest
Smith Machine Squats- 225x12, 205x12, 185x12
*These feel exactly like Hack Squats to me. I actually saw someone on FaceBook ask John Meadows what is a good substitute for Hack Squats. He said Smith Machine Squats with feet out in front.
Row Machine- 280x12, 260x12, 240x12
V-Bar Pulldowns- 180x12, 160x12, 140x12
BB Curl- 100x10
Stretch Quads, Hams, Lats, Bis
9/12/12
BW- 207
Smith Decline- 300x10, 280x10, 275x8
Smith Close Grip Incline- 210x10, 205x9, 205x8
Smith Seated Shoulder Press- 140x8,8,8
Leg Press Calf Raises- 3x20x265
Stretch Calves, Pecs, Shoulders, Tris
9/13/12
BW- 207
*I don’t feel so well so I did a light recovery session.
*90 seconds rest:
Leg Curls- 3x15x180
Leg Extensions- 3x15x110
Row Machine- 3x15x135
WG Pulldowns- 3x15x120
DB Curls/Rear Delt Raises- 3x15x20’s/10’s
*Took a few days off because I was sick, plus to rest up before the new ramp.
*I walked with my wife and dogs 20min on 9/15 and 9/16.
9/17/12
BW- 211 (Not sure why my weight increased when I was low carb yesterday)
Bench- 275x9, 225x15, 185x10
Sling Shot- 185x15,15,15
DB MP- 30’s X 15,15,15
Leg Press Calf Raises- 275x20,20,20
Stretched Pecs, Tris, Shoulders, Calves
I tried to post my nutrition all last week and for some reason it would never post. Here is my new plan for this week. I plan on keeping this exact same plan for this 3 week ramp with no changes.
SUNDAY-FRIDAY: 4000 kcal, 380 Protein (40%), 265 Fat (60%), carbs from veggies
Pre-workout: coffee with cinnamon and 1 Tbsp coconut oil
Peri-workout: 40g BCAA/Glutamine blend with Creatine and D-Aspartic Acid
Post-workout: 75g whey isolate, 1/3 cup coconut milk, 1 Tbsp EVOO, 2oz blend mixed nuts, coconut, cacao nibs
Meal 1: 8oz pork loin, 8oz ground turkey, 2 Tbsp EVOO, veggies
Meal 2: 8oz chicken breast, 8oz chicken thighs, 2 Tbsp EVOO, veggies
Meal 3: 6 Omega-3 eggs, 6oz pork shoulder, 10g coconut oil, 10g fish oil, veggies
SATURDAYS: 6000 kcal, 250 Protein (13%), 195 Fat (29%), 800 Net Carbs (58%)
Meal 1: 4 bananas and 4 eggs made into pancakes, covered in half a bar of 90% dark chocolate
Peri-workout: 1 scoop of whey, 2 scoops of waxy maize
Meal 2: 6 gluten free Nature’s Path waffles with 6 Tbsp strawberry jam
Meal 3: 1lb sweet potatoes mashed with 2 Tbsp brown sugar, 1 Tbsp honey, 1 Tbsp coconut oil, with 6oz pulled pork
Meal 4: 8oz (dry weight) gluten free rice spaghetti, 1 cup organic marinara, 6oz chicken breast
Meal 5: 1lb sweet potatoes mashed with 2 Tbsp brown sugar, 1 Tbsp honey, 1 Tbsp coconut oil, with 6oz pulled pork
9/18/12
BW- 210
Smith Machine Squats- 135x15,15,15
Row Machine- 280x15, 225x15, 180x15
V-Bar Pulldowns- 150x10, 120x15, 90x15
Leg Curls- 180x15,15,15
Stretch
9/19/20
BW- 208
DB Incline- 100’sX10, 75’sX12, 65’sX12
DB Flat Bench- 65’s X 12,12,12
DB MP- 35’s X 12,12,12
Leg Press Calf Raises- 3x20x275
Stretch
9/20/12
BW- 208
Modified GHR- 3x15xBW
KB Swings- 3x15x53
Leg Curls- 3x15x180
Hanging Knee Ups- 3x15xBW
Stretch Hamstrings
I’m abandoning Big Beyond Belief. I almost never have lingering injuries but I do now! My elbows have been killing me because BBB has you doing heavy upper body 6 days per week. My knee was bothering me all day yesterday and I’ve never had knee issues. Also, since I irritated my back it still isn’t 100%. I still haven’t fully decided what I’m going to do but it’ll probably be more volume type training with a strength emphasis on deadlift and bench.
I’ll probably also lower my calories back to 3500 and scale my carbs back to 600 on the carb up for now. I’m not REALLY trying to gain weight right now, just maintain 205. Last week my lowest weight was 207.
Continuing to do light pump stuff just to keep moving and injury free. Will start a new program next week. Something along the line of Westside Barbell or 5/3/1 probably.
9/21/12
BW- 210
*60 seconds rest between sets
Rear Delt Raises- 3x15x15’s
Side Delt Raises- 3x15x15’s
Lateral Raise Machine- 3x15x90
Front Raises- 3x15x15’s
9/22/12
BW- 208
*90 seconds rest between sets
Cable Curls/Pushdowns- 3x20x30
Hammer Curls/DB Extensions- 3x15x25’s
BB Curl/BB Extensions- 3x20x45
*Since my lowest weight of the week was 208 I will not be carbing up until I get back down to 205. Also, I will be dropping my calories next week. I’ll likely level off at 3500 kcal in order to maintain my weight while increasing strength.
*I did end up doing two small carb meals this weekend. Probably no more than 400g net carbs total.
9/23/12
BW- 212
Upper Body Sled Session- 10 trips of 40 yards X 90lbs with 60 seconds rest between trips.
9/24/12
BW- 210
Deadlifts- 135x5, 225x3, 315x2, 405x1, 455x1
Deadlifts- 5x5x315, 3 minutes rest between sets
Ab Wheel- 2x10
9/24/12 cont’d
Prowler Push- 10x40 yards with the empty Prowler, 60-90 seconds rest between sets
9/25/12
BW- 208
Bench Press- 135x5, 185x3, 225x2, 275x1, 315x1, 365x1
*3 minutes rest between supersets:
Pullups- 5x5xBW
supersetted with:
Bench Press- 5x5x225
Stretched
Will go for a 20-30 minute walk this afternoon.
*I haven’t mentioned it but I’m at 3500kcal this week.
9/25/12 cont’d
Walked- 20min
9/26/12
BW- 209
Sled Drags- 10X40ydsX90lbs, 90 seconds rest between sets
9/27/12
BW- 209
*90 seconds rest between all supersets:
Modified GHR- 3x10xBW
supersetted with:
Goblet Squats- 3x10x53
KB Swings- 3x12x53
supersetted with:
Leg Press- 3x12xStack
Leg Curls- 3x15x180
supersetted with:
Leg Extensions- 3x15x110
Hanging Knee-ups- 1x20
supersetted with:
Leg Press Calf Raises- 1x20x275
Stretched Calves, Quads, and Hams
*Yesterday’s session was way too easy so i’ll definitely bump up the weights next week. Today’s sessions was a good intensity level except for the DB MP.
9/28/12
BW- ?
*90 seconds rest between supersets:
DB Bench- 3x10x100’s
with:
DB Row- 3x10x100’s
DB Incline- 3x12x70’s, 55’s, 55’s
with:
Row Machine- 3x12x180
DB MP- 3x15x25’s (too light)
with:
Wide Grip Pulldowns- 3x15x120, 120, 105
*60 seconds rest between tri-sets:
Face Pulls- 3x20x#8, #6, #5
with:
Rope Pushdowns- 3x20x#8, #6, #5
with:
Rope Curls- 3x20x#8, #6, #5
Stretched Upper Body
Will walk 20 minutes this afternoon.
10/1/12
BW- 210
Deadlifts- 135x5, 225x3, 315x2, 405x1, 475x1
Deadlifts- 6x3x365, 2.5 minutes rest between sets
Ab Wheel- 3x5
This afternoon:
Empty Prowler X 40 yards X 10 trips, 60-90 seconds rest
My carb up Saturday was mostly sweet potatoes and fruit. I didn’t track my food but it was probably a 600g day.
10/2/12
Bw- 207
Bench Press- 45x10, 135x5, 185x3, 225x2, 275x1, 315x1, 375x1
*2.5 minutes rest between supersets:
Pullups- 6x3xBW
supersetted with:
Bench Press- 6x3x275
Stretched Lats and Pecs
10/4/12
BW- 209
*2 minutes rest between all supersets:
Modified GHR- 3x10x35
supersetted with:
Goblet Squats- 3x10x70
KB Swings- 3x12x70
supersetted with:
Leg Press- 3x12xStack
Leg Curls- 3x15x195
supersetted with:
Leg Extensions- 3x15x135
10/5/12
BW- 213
*90 seconds rest between supersets:
DB Bench- 3x15x75’s
with:
DB Row- 3x15x75’s
DB Incline- 3x15x50’s
with:
Row Machine- 3x15x150
DB MP- 3x15x30’s
with:
Wide Grip Pulldowns- 3x15x110
*60 seconds rest between tri-sets:
Face Pulls- 3x20x#6.5
with:
Rope Pushdowns- 3x20x#6.5
with:
Rope Curls- 3x20x#6.5
Stretched Upper Body
10/8/12
BW- 213
Deadlifts:
135x5
225x3
315x2
405x1
500xMISSED
405x1
405x1
405x1
Ab Wheel- 3x5
Stretched lower body
Will walk 20min this afternoon.