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GSant434
12-02-08, 7:51 pm
Start Date: Monday December 1st, 2008.
I'm coming back from 5 weeks of inactivity as a result of injuries sustained from our last two Rugby matches in October. The following will be my Journey through 36 weeks of preparation for my last season of Rugby for Rowan University. This routine is based off of a plan from my fraternity brother Z-Cock, a strength and conditioning specialist. The first 10 Weeks will be alternating mix and match of Endurance and Hypertrophy exercise rep and recovery ranges. The first goal will be to increase my overall fitness base and cardiovascular level. During which I will be eating a relatively clean diet at a slight caloric deficit to drop down to a slimmer weight before I start adding lean mass. Protein intake will be ~200g. Start Weight is 205.2. Let the Journey Begin...

hardhit71
12-02-08, 7:56 pm
Good luck and don't lose sight of your goals bro.

GSant434
12-02-08, 8:03 pm
2x20 20 Sec Recovery Set 1 Set 2
Bench Press 95x20 95x20
Incline Bench Press 85x20 85x20
Divergent Lat Pull-Down 45x20 45x20
Divergent Seated Row 45x20 45x20
Lateral Delt Raise Dumbbell 12x20 12x20
Anterior Delt Raise Dumbbell 12x20 12x20
Hammer Dumbbell Curl 15x20 20x20
Reverse Barbell Curl 10x20 10x20
Overhead Tricep Press 30x20 30x20
Forearm Curl 10x20 10x20
Hammer Forearm Curl 10x20 10x20
1 Mile Run 8:30 N/A

Holy Hell this short recovery crap kicked my ass.
Skipped the 2nd Mile because we had an indoor soccer game so I didn't want to completely drain myself. Lower half tomorrow, can't wait to see how much my leg's have atrophied.

GSant434
12-02-08, 8:10 pm
Forgot to Post Supps

Pak
Cuts
Whey
Casein
ZMA

Firedrake
12-02-08, 9:01 pm
The plan looks good. You've obviously given it a lot of thought, and you have some good guidance.

Training for specific sports goal is always different than straight bodybuilding or powerlifting, so hardhit71's advice of keeping those goals in mind is right on the money.

GSant434
12-03-08, 11:23 am
Legs

Leg Press
-415x20 415x20
Lunge
-30x20 35x20
Ab-Ductors
-70x20 80x20
Ad-Ductors
-100x20 100x20
Seat Calf
-100x20 100x20
Standing Calf
-115x20 115x20
Bike 25 Min

I felt like I had a log rammed up my ass on the walk down the steps. Ridiculous sweat pouring out.

GSant434
12-06-08, 12:06 pm
Wednesday was 2nd Upper

Incline Bench Press 95x20 95x20
Decline Bench Press 105x20 105x20
Divergent Seated Row 90x20 90x20
Seated Pulldown 90x20 90x20
Anterior Delt Raise Dumbbell 12x20 12x20
Posterior Delt Fly 70x20 70x20
Reverse Barbell Curl 10x20 10x20
Tricep Pulldown 100x20 100x20
Triceps Kickbacks 10x20 10x20
Hammer Forearm Curl 10x20 10x20
Supinated Forearm Curl 10x20 10x20
1 Mile Run 8:47 9:26

This returning from inactivity is definitely killing me, but you have to be willing to die if you want to be truly reborn.

Firedrake
12-06-08, 2:28 pm
Heh. I sympathize, truly -- I'm 4 months back in the gym after 2 years off for a back injury and surgery, and I look at some of the weights I'm using, as compared to what I used to use, and I get real frustrated.

But then I remember a motto given to me by an old First Sergeant of mine when I was a Motor Pool officer -- after one of the mechanics dropped an engine on his foot and we lost time getting ready for an inspection.

"F.I.D.O.: Fuck it. Drive on"

Sometimes that's all you can do.

GSant434
12-08-08, 6:28 pm
Week 2
Monday December 8th

Decline Bench Press 105x20 105x20
Bench Press 95x20 95x20
Close Grip Pulldown 80x20 80x20
Wide Grip Pulldown 80x20 80x20
Posterior Delt Fly 70x20 70x20
Lateral Delt Raise Dumbbell 12x20 12x20
Preacher Curls 15psx20 15psx20
Hammer Curls Dumbbell 15x20 15x20
Overhead Tricep Cable Extensions 80x20 80x20
Tricep Pulldown 95x20 95x20
Hammer Forearm Curl 10x20 10x20
Pronated Forearm Curl 10x20 10x20
1 Mile Run 9:25 N/A

Firedrake
12-08-08, 9:20 pm
Good work! Your arms must be really thrashed!

GSant434
12-09-08, 12:55 pm
Good work! Your arms must be really thrashed!

Definitely bro, but the damn things just never seem to want to grow, haha.

GSant434
12-10-08, 5:49 pm
Tuesday 12/9 Lower

Quad Extensions 135x20 135x20
Ham Curls 110x20 110x20
Ab-Ductors 80x20 80x20
Ad-Ductors 100x20 100x20
Seat Calf 100x20 100x20
Standing Calf 115x20 115x20
Bike 25min @160bpm

GSant434
12-10-08, 5:50 pm
Wednesday 12/10

Bench Press 115x20 115x20
Incline Bench Press 95x20 95x20
Seated Wide-Grip Pulldown 90x20 90x20
Seated Row 90x20 90x20
Lateral Delt Raise Dumbbell 12x20 12x20
Anterior Delt Raise Dumbbell 12x20 12x20
Hammer Dumbbell Curl 15x20 15x20
Reverse Barbell Curl 10psx20 10psx20
Overhead Tricep Press 35x20 35x20
Pronated Forearm Curl 12x20 12x20
Hammer Forearm Curl 12x20 12x20

GSant434
12-22-08, 8:11 pm
Didn't feel the need to post up during my tapering week, but rest assured I have not by any means stopped working out.

Monday 12/22
Hypertrophy Week 1
8x12 Per muscle Group

Bench Press 145x12 145x12 155x12
Incline Press 115x12 115x12 115x12
Decline Press 115x12 115x12
Divergent Lat Pull-Down 75ppsx12 75ppsx12 80ppsx12
Divergent Seated Row 90x12 90x12 90x12
Close Grip Pulldown 90x12 100x12
Dumbbell Shrug 55x12 55x12 55x12
Anterior Dumbbell Raise 15x12 15x12 15x12
Lateral Dumbbell Raise 15x12 15x12
Preacher Curl 12.5ppsx12 12.5ppsx12 15ppsx12
Hammer Curl 15x12 15x12 15x12
Reverse Curl 10x12 10x12
Tricep Pulldowns 120x12 120x12 120x12
Tricep Overhead Extension 45x12 45x12 45x12
Kickback 12x12 12x12

GSant434
12-23-08, 12:39 pm
First day of leg Hypertrophy. First day back on the Squat and dead lifts since I ruptured two blood vessels in my right leg playing rugby 2 months ago. Goddamn I feel weak, but I forgot how alive working legs makes me feel. I'll never understand why people dread leg day, this is my penance...

Quad Extension 100x12
Ham Curl 80x12
Squat 185x12 185x12 185x12
Deadlift 185x12 185x12 185x12
Leg Press (Sled=125) 525 525
Ad-Ductors 100x12 105x12 110x12
Ab-Ductors 80x12 85x12 90x12
Seated Calf Raise 155x12 155x12 155x12
Standing Calf Raise 175x12 175x12 175x12

G Diesel
12-23-08, 1:01 pm
Good to see you back blasting shit bro... Keep it up. Peace, G

GSant434
12-23-08, 5:25 pm
Good to see you back blasting shit bro... Keep it up. Peace, G

Thanks G, I'm looking forward to training with everyone again at the Feb ABC, damn Rugby season kept me from coming to the last few. I'll be glad to be reminded of what hard work really looks like training along side you guys.

Firedrake
12-23-08, 8:28 pm
Really good looking work! I'm with you on leg day -- I love the lightheadedness, the dizziness, the gasping for breath, the burning sensation from the waist down <grin>. . .

Seriously -- It looked like a really good session!

GSant434
12-23-08, 10:01 pm
Really good looking work! I'm with you on leg day -- I love the lightheadedness, the dizziness, the gasping for breath, the burning sensation from the waist down <grin>. . .

Seriously -- It looked like a really good session!

Thanks bro, yea my legs have been sore and swollen all day long, and I couldn't be happier.

dreamBIG
12-23-08, 10:26 pm
the workouts look really intense and solid. keep up the good work bro, and good luck!

GSant434
12-23-08, 11:41 pm
the workouts look really intense and solid. keep up the good work bro, and good luck!

The thing I had to my advantage today is that the entire gym was empty at school. I set up the weight on Squat, Dead and Press prior to getting started. I literally hit each set of 12 with an exact minute break in between, I was absolutely spent. The minute break will stay constant between sets and exercises til I hit my next phase. In case you were wondering my weeks are and will be:

December 1st Endurance 2x20 20 Sec Recovery
December 8th Endurance 3x20 20 Sec Recovery
December 15th Taper 1 Set Recovery
December 22nd Hypertrophy Week 1 8 Sets of 12
December 29th Hypertrophy Week 2 10 Sets of 12

Then it'll cycle back to a variant of that starting in Jan. I'll post it up when the times comes. Until then, thanks for the support brothers, Merry Christmas, Happy Kwanzaa, Happy Hanukkah, and "Festvius for the rest of us" haha.

dreamBIG
12-25-08, 12:46 pm
haha, I wish that was like that at our gym. I'm actually not to familiar with recovery plans, so I might go read up on them. other than that Merry Christmas / Happy Holidays bro.

GSant434
12-25-08, 5:02 pm
haha, I wish that was like that at our gym. I'm actually not to familiar with recovery plans, so I might go read up on them. other than that Merry Christmas / Happy Holidays bro.

Happy Holidays to you and yours as well. To be honest my knowledge of recovery and the science behind it is limited at best. My fraternity brother, affectionately known as "The Ineffable Lord Z-Cock the Pussy Slayer" or just Z for short was two years older than me growing up here in our small hometown. He graduated Rowan as a HES major, got several Personal Training certs and then got his Strength and Conditioning Specialist certification last year. I basically just ask him what to do and how to do it and roll with the punches.

GSant434
12-28-08, 6:23 pm
Sunday 12/28/08

Bench Press 155x12 155x12 160x12
Incline Press 115x12 120x12 120x12
Decline Press 135x12 135x12
Bent Over Row 40x12 40x12 40x12
Wide Grip Pulldown 100x12 100x12 100x12
Divergent Seated Row 90ppsx12 115ppsx12
Dumbbell Shrug 55x12 55x12 60x12
Lateral Dumbbell Raise 15x12 15x12 15x12
Anterior Dumbbell Raise 15x12 15x12
Preacher Curl 15ppsx12 17.5ppsx12 17.5ppsx12
Hammer Curl 15x12 20x12 20x12
Reverse Barbell Curl 50x12 60x12
Tricep Pulldowns 120x12 120x12 120x12
Tricep Overhead Extension 50x12 50x12 50x12

GSant434
12-29-08, 12:52 pm
Monday 12/29
Hypertrophy Week 2
1 Min Break Between Sets

Quad Extension 100x12
Ham Curl 80x12
Leg Press 525x12 525x12 575x12
Deadlift 190x12 190x12 190x12
Squat 195x12 195x12
Ad-Ductors 110x12 1115x12 120x12
Ab-Ductors 90x12 95x12 100x12
Seated Calf Raise 155x12 155x12 155x12
Standing Calf Raise 175x12 175x12 175x12

GSant434
01-03-09, 7:25 pm
Tuesday 12/30 8x12 Hypertrophy
Incline Press 120x12 120x12 120x12
Decline Press 135x12 135x12 135x12
Chest Machine Flys 70x12 75x12
Divergent Seated Row 115ppsx12 115ppsx12 115ppsx12
Divergent Lat Pull-Down 90ppsx12 90ppsx12 90ppsx12
Divergent Closegrip Pull-Down 75ppsx12 75ppsx12
Anterior Lat Raise 20x12 20x12 20x12
Shrugs 60x12 65x12 65x12
Posterior Lat Fly 70x12 70x12
Hammer Curls 20x12 20x12 20x12
Reverse Grip Curls 15ppsx12 15ppsx12 15ppsx12
Machine Curls 65x12 70x12
Overhead Tricep Extension 50x12 55x12 55x12
Tricep Pulldowns 120x12 120x12 120x12

GSant434
01-04-09, 12:09 am
Here's what I get to look forward to in the month of Jan:

January 5th Hypertrophy Taper Week 1 60-75% of weight, same 8sets for 12 reps per muscle group.
January 12th Endurance Week 1 3x20 20 Sec Recovery
January 19th Endurance Week 2 2x15 20 Sec Recovery
January 26th Endurance Week 3 2x15 20 Sec Recovery

Gonna do a cycle of Stak to help boost the test levels for all the benefits. Looking forward to the results. I'll compare the first two weeks of endurance from the start of my program to the last two weeks of this Endurance set to judge the difference. So it'll be Pak, Stak, & Omega.

GSant434
01-05-09, 3:46 pm
Monday 1/5/09
Hypertrophy Taper Week 1
1 Mile Run
All sets to 12 Reps

Bench Press 115 115 120
Incline Press 85 85 90
Decline Press 100 100
Divergent Lat Pull-Down 70 70 70
Divergent Seated Row 85 85 85
Divergent Close Grip Pulldown 55 55
Dumbbell Shrug 45 50 50
Anterior Dumbbell Raise 15 15 15
Lateral Dumbbell Raise 15 15
Preacher Curl 12.5 15 15
Hammer Curl 15 15 15
Reverse Curl 12.5 12.5
Tricep Pulldowns 90 90 90
Tricep Overhead Extension 40 40 40
Kickback 10 10
Internal Rotation 20 20 20
External Rotation 20 20 20

GSant434
01-06-09, 3:55 pm
Tuesday 1/6/09
Hypertrophy Taper 75% weight of last week's workout

Quad Extension 75x12
Ham Curl 60x12
Squat 145x12 145x12 145x12
Deadlift 145x12 145x12 145x12
Leg Press (Sled=125) 395x12 395x12
Ad-Ductors 80x12 85x12 90x12
Ab-Ductors 70x12 75x12 80x12
Seated Calf Raise 115x12 115x12
Standing Calf Raise 130x12 130x12 130x12
20min Bike

Got to enjoy it today because the gym will be closed for new equipment arrival tomorrow. Gonna have to do those push-ups things from back in the day tomorrow instead haha.

GSant434
01-12-09, 3:21 pm
January 12th
Endurance Week 1
3x20 20 Sec Recovery

Bench Press 115x20 115x20 115x20
Machine Chest Fly 75x20
Close-Grip Pulldown 80x20 80x20 80x20
Seated Lat Row 80x20
Dumbell Shrugs 45x20 45x20 45x20
Lateral Delt Raise 15x20
Preacher Curls 12.5x20 12.5x20 12.5x20
Hammer Curls 15x20
Tricep Pushdowns 100x20 100x20 100x20
Overhead Tricep Extension 40x20
Pronated Forearm Curl 12x20 12x20 12x20
Internal Rotation 15x20 15x20
External Rotation 10x20 10x20
Mile 1 8:45
Mile 2 9:33

Firedrake
01-12-09, 5:48 pm
That's quite a volume session! How are you feeling afterwards?

GSant434
01-12-09, 6:34 pm
That's quite a volume session! How are you feeling afterwards?

My entire upper body was pumped up something fierce and as I type this at work I've stretched already 2 times. Thank god for the mile runs to return to some sort of normalcy I can't wait to hit legs with the same intensity tomorrow.

GSant434
01-21-09, 2:53 pm
Fallen a little behind, but only with the posting still hitting the gym with a pissed off passion.

January 13th
Quad Extensions 90x20 95x20 100x20
Tuesday Ham Extensions 80x20 80x20 80x20
Ab-Duction 90x20 95x20 100x20
Ad-Duction 80x20 85x20 90x20
Seated Calf Raise 100x20 100x20 100x20
Bike 25:00:00

GSant434
01-21-09, 2:54 pm
January 14th
Incline Bench Press 95x20 95x20 95x20
Machine Chest Fly 75x20
Wide-Grip Pulldowns 80x20 80x20 80x20
Lateral Delt Raise 15x20 15x20 15x20
Hammer Curls 15x20 15x20 15x20
Tricep Overhead Extensions 45x20 45x20 45x20
Supinated Forearm Curl 15x20 15x20 15x20
Internal Rotation 15x20 15x20
External Rotation 10x20 10x20
Mile 1 9:00
Mile 2 9:40

GSant434
01-21-09, 2:54 pm
January 15th
Squat 135x20 135x20 135x20
Ab-Duction 90x20 95x20 100x20
Ad-Duction 80x20 85x20 90x20
Standing Calf Raise 135x20 135x20 135x20
Scrum 60x20 60x20 60x20
Bike 25:00:00

GSant434
01-21-09, 2:59 pm
January 16th
Decline Bench 115x20 115x20 115x20
Close Grip Pulldown 80x20 80x20 80x20
Shrugs 45x20 45x20 45x20
Preacher Curls 12.5x20 12.5x20 12.5x20
Tricep Pulldowns 90x20 90x20 90x20
Internal Rotation 15x20 15x20
External Rotation 10x20 10x20
Mile 1 8:50
Mile 2 9:30

GSant434
01-22-09, 2:39 am
January 21st
2nd Cycle of Endurance 2nd week 2 sets of 15 with a 30 second break in between sets and exercises.

Bench Press 135x15 135x15
Incline Press 105x15 105x15
Divergent Close Grip Pulldown 70ppsx15 80pps
Divergent Seated Row 90ppsx15 90ppsx15
Shrugs 55x15 55x15
Lateral Delt Raise 20x15 20x15
Preacher Curls 15ppsx15 15ppsx15
Hammer Curls 20x15 20x15
Tricep Pull-Downs 100x15 100x15
Tricept Overhead Extensions 50x15 50x15
Forearm Curls 20x15 20x15
Mile 1 10:00

GSant434
01-23-09, 1:30 pm
Endurance Cycle 2, Week 2. 30 second break between sets

Squat 185x15 185x15
Quad Extensions 135x15 135x15
Ham Curls 110x15 110x15
Ab-Duction 115x15 115x15
Ad-Duction 95x15 100x15
Standing Calf Raise 195x15 195x15
Scrum 70x15 70x15
Bike 20:00

Decided to man up a little. Definitely feeling strong today. Legs didn't feel that drained until the last rep on squat, definitely going to up the weight slightly on Saturday. Got a great pump doing extensions and curls. Still love the feeling of watching all the guys there stare at me for doing ab/ad duction.

GSant434
01-27-09, 12:57 pm
Endurance Cycle 2, Week 2
Decline Bench 140x15 140x15
Chest Fly 90x15 90x15
Seated Rows 100x15 115x15
Divergetnt Lat Pulldown 90ppsx15 90ppsx15
Dumbbell Shoulder Press 35x15 40x15
Anterior Delt Raise 20x15 20x15
Dumbbell Shrugs 55x15 55x15
Reverse Curls 15x15 15x15
Preacher Curls 15x15 15x15
Tricep Pressdowns 120x15 130x15
Machine Dips 150x15 150x15
Forearm Curls 15x15 15x15
Mile 1 10:22
Mile 2 11:35

You may be asking why the big decrease in mile time. Well like a jackass I fucked up the calculations. Turns out 11 laps on the outside or 12 on the inside lanes of our indoor track is a mile...not 10 on the outside and 11 on the inside. So none of my previous runs or times were correct. I was pissed at myself, but hey fuck it, can't cry over shit you can't change. Learned my lesson, corrected my mistake and now I just need to bear down and work harder on the cardio. Obviously I've got some catching up to do.

GSant434
01-28-09, 4:38 pm
Quad Extension 135x15 140x15
Ham Curls 110x15 110x15
Squat 205x15 205x15
Ab-Duction 130x15 130x15
Ad-Duction 110x15 110x15
Seated Calf Raise 155x15 155x15
Standing Calf Raise 215x15 215x15
Scrum 85x15 85x15
Bike 20:00

Holy hell I can't walk. I tried the pre-exhaust on the legs and mother of God could I feel the difference. That being said I also went up 20 pounds heavier on Squat because I felt 185 wasn't challenging me enough. 205 felt a lot tougher but I still was able to gut it out even after pre-exhausting I was able to get through it. Taper week is next week so when I switch over to hypertrophy, I'm definitely going to start somewhere north of 225 and keep banging it out till I pass out afterwards or puke.

GSant434
01-29-09, 12:42 pm
Bench Press 140x15 145x15
Divergent Lat Pull 100ppsx15 100ppsx15
Divergent Close-Grip Lat Pull 90ppsx15 90ppsx15
Dumbbell Shoulder Press 40x15 40x15
Lateral Delt Raise 20x15 20x15
Machine Hammer Curl 65x15 65x15
Supinated Machine Curl 65x15 65x15
Overhead Tricep Extension 55x15 55x15
Close Grip Bench Press 135x15 135x15
Forearm Curls 25x15 25x15
Internal Rotation 15x20 15x20
External Rotation 10x20 10x20
Jog 20:00

Man I'm gonna be looking forward to some active recovery next week, but not as much as I will be to hitting legs again tomorrow.

GSant434
02-02-09, 7:40 pm
Playing Catchup

January 29th Squat 225x15 225x15
Thursday Leg Press 505x15 595x12
Ab-Duction 135x15 135x15
Ad-Duction 110x15 115x15
Seated Calf Raise 180x15 180x15
Scrum 90x15 90x15
Bike 20:00

Took Friday off, I felt a throbbing pain in the back of my head, thought I was going to pop a blood vessel so I though it better not to push it.

GSant434
02-02-09, 7:42 pm
February 2nd Bench Press 110x15 110x15
Monday Incline Bench Press 105x15 105x15
Seated Rows 80x15 80x15
Divergent Lat Pulldown 75ppsx15 75ppsx15
Dumbbell Shoulder Press 25x15 30x15
Anterior Delt Raise 15x15 15x15
Dumbbell Shrugs 45x15 45x15
Reverse Curls 15x15 15x15
Preacher Curls 15x15 15x15
Tricep Pressdowns 100x15 100x15
Bodyweight Dips 213x15 213x15
Forearm Curls 15x15 15x15
Basketball Game 40min

First week of active recovery, no pain in the back of my head/neck today. Hope I'm gonna be good to go by start of next week and the start of the first of 6 weeks of Hypertrophy. If you read this and can drop by the thread I'm gonna make in the packs section I could use some help decideding what to supplement the food with.

GSant434
02-04-09, 2:28 pm
February 3rd
Leg Press 445x15 445x15
Quad Extensions 100x15 100x15
Ham Curls 80x15 80x15
Ab-Duction 100x15 100x15
Ad-Duction 80x15 80x15
Seated Calf Raise 155x15 155x15
Standing Calf Raise 215x15 215x15
Scrum 85x15 85x15
Bike 30:00:00

Nice day not feeling any pressure in the back of my head anymore. Hope it stays that way with the Jersey ABC looming on Saturday.

GSant434
02-09-09, 6:15 pm
February 9th - Monday

Rugby Practice 10:50am-1230pm then the gym for:

Bench Press 145x12 150x12 155x12
Machine Chest Flys 100x12 125x12
Incline Bench Press 115x12 135x12 145x12
Dumbbell Shoulder Shrugs 60x12 65x12 70x12
Lateral Delt Raise 20x12 20x12 20x12
Anterior Delt Raise 20x12 20x12
Preacher Curls 15ppsx12 20ppsx12 22.5ppsx12
Reverse Curls 15ppsx12 20ppsx12
Dumbbell Hammer Curls 20x12 20x12 20x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Ab Work
1 Mile Jog

Started running a new Stack for the next 6 weeks. Any advice on timing of them would be appreciated.
Pak - Breakfast
M-Stak - 45 min preworkout
Pump - 30 min preworkout
Shock Therapy - 20 min preworkout
EAA Nitro - After lifting before cardio
Flex - Dinner
Omega - Lunch

Weighed in today at 213.2. Gonna guesstimate a high at 20% BF. Next paycheck I'll have the Rec Center at school give me the actual percentage. Shame they don't allow students to use the Water Displacement test in the Education building as I've heard its the most accurate way to access one's BF.

GSant434
02-11-09, 4:37 pm
February 10th - Tuesday
Ab-Duction 135x12 140x12 145x12
Ad-Duction 110x12 115x12 120x12
Quad Extensions 135x12 140x12
Hamstring Curls 110x12 110x12
Squat 245x12 245x12 250x12
Deadlift 185x12 195x12 205x12
Seated Straigt Leg Calf Press 210x12 210x12
Scum 100x12 100x12 100x12
Bike 20 Min

Holy fucking shit my Legs were trembling after squating after doing Quads and Hams. They literally felt like I was pumping battery acid in the last few reps of the 2nd and just about all of them on the 3rd.

GSant434
02-12-09, 1:18 pm
February 11th - Wednesday

Close Grip Pulldowns 100x12 115x12 130x12
Seated Lat Rows 115x12 130x12 130x12
Divergent Wide Grip Pulldowns 90ppsx12 100ppsx12 100ppsx12
Shoulder Press 95x12 105x12 115x12
Shrugs 65x12 65x12
Posterior Delt Row 70ppsx12 70ppsx12 70ppsx12
Tricep Extensions 100x12 115x12 125x12
Overhead Tricep Extensions 55x12 55x12 60x12
Close Grip Decline 135x12 135x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Ab Work
Rugby Practice 9:30-11:00pm

The stack has definitely started kicking in. I'm hungry all the goddamn time so I keep feeding about every 2-3 hours. And I feel so focused with between M-Stak, Pump and Shock Therapy. I feel like its still coursing through me for 3-4 hours. I legit get done cardio and on the drive home I feel like I'm still wide awake. But then 5 minutes after I get out of a nice hot shower I'm out cold. I love these supps so far.

Extreme
02-12-09, 3:22 pm
Just picked up on your thread and read through the whole thing. Awesome work bro, keep at it. By the time rugby season roles around again you oughta be a beast! I'm sub'd.

GSant434
02-14-09, 3:40 pm
Just picked up on your thread and read through the whole thing. Awesome work bro, keep at it. By the time rugby season roles around again you oughta be a beast! I'm sub'd.

Thanks for the support bro. Got to go hard now til the fall. Spring season is mostly scrimmages so thankfully they won't interfere with my training much if at all.

GSant434
02-14-09, 3:46 pm
February 12th - Thursday

Squat 245x12 250x12 250x12
Deadlift 185x12 195x12 205x12
Leg Press 595x12 595x12
Ab-Duction 135x12 140x12 145x12
Ad-Duction 110x12 115x12 120x12
Seated Calf Raise 165x12 165x12
Standing Calf Raise 235x12 235x12 235x12
Scum 100x12 100x12 100x12
Bike 20min

GSant434
02-14-09, 4:07 pm
February 13 - Friday

Bench Press 155x12 160x12 165x12
Machine Chest Fly 115x12 120x12 125x12
Decline Press 145x12 150x12
Rear Delt 100x12 100x12 115x12
Shoulder Pressdown 150x12 170x12 190x12
Should Press 35x12 35x12
Hammer Curls 25x12 25x12 25x12
Preacher Curls 22.5x12 22.5x12 22.x15
Reverse Curls 15x12 17.5x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Jog 20 Min

GSant434
02-18-09, 6:04 pm
Like always, mother nature decided to give us a 3 day preview of spring and my sinus infection hit like clockwork. Managed to do only a few reps on the first set on Monday before I had to shut it down. Will be hitting it ridiculously hard next week when I'm back to strength.

GSant434
03-04-09, 2:47 pm
Lost two weeks due to illness:

March 2nd - Monday

Bench Press 155x12 165x12 175x12
Machine Chest Flys 115x12 115x12 115x12
Incline Bench Press 135x12 145x12
Dumbbell Shoulder Shrugs 75x12 75x12 75x12
Lateral Delt Raise 20x12 20x12 20x12
Anterior Delt Raise 20x12 20x12
Preacher Curls 20ppsx12 20ppsx12 22.5ppsx12
Reverse Curls 15ppsx12 20ppsx12
Dumbbell Hammer Curls 25x12 25x12 25x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Ab Work
15 Minute Jog

GSant434
03-04-09, 2:50 pm
March 3rd - Tuesday

Squat 225x12 225x12 225x12
Quad Extensions 135x12 140x12 145x12
Hamstring Curls 110x12 110x12 110x12
Ab-Duction 135x12 140x12 145x12
Ad-Duction 110x12 115x12 120x12
Seated Straight Leg Calf Press 230x12 230x12
Bike 25 Min

GSant434
03-11-09, 12:49 pm
March 4th - Wednesday

Close Grip Pulldowns 100x12 115x12 130x12
Seated Lat Rows 115x12 130x12 130x12
Divergent Wide Grip Pulldowns 90ppsx12 100ppsx12 100ppsx12
Shoulder Press 95x12 105x12 115x12
Shrugs 65x12 65x12
Posterior Delt Row 70ppsx12 70ppsx12 70ppsx12
Tricp Extensions 100x12 115x12 125x12
Overhead Tricep Extensions 55x12 55x12 60x12
Close Grip Decline 135x12 135x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Ab Work
Basketball Game 10:00-11:00pm

GSant434
03-11-09, 1:33 pm
March 5th - Thursday

Squat 245x12 250x12 250x12
Deadlift 185x12 195x12 205x12
Leg Press 595x12 595x12
Ab-Duction 135x12 140x12 145x12
Ad-Duction 110x12 115x12 120x12
Standing Calf Extensions 235x12 235x12 235x12
Scum 100x12 100x12 100x12
Bike 25min

GSant434
03-11-09, 8:05 pm
March 9th - Monday Rugby Practice 11am-12:30PM
Deadlift 185x12 195x12 205x12
Divergent Wide Grip Pulldowns 90ppsx12 100ppsx12 100ppsx12
Close Grip Pulldowns 100x12 115x12 130x12
Seated Lat Rows 115x12 130x12 130x12
Shrugs 65x12 65x12
Posterior Delt Row 70ppsx12 70ppsx12 70ppsx12
Tricp Extensions 100x12 115x12 125x12
Overhead Tricep Extensions 55x12 55x12 60x12
Close Grip Decline 135x12 135x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Ab Work

March 10th - Tuesday Squat 245x12 245x12 250x12 255x12
Quad Extensions 145x12 150x12 155x12
Hamstring Curls 110x12 115x12 115x12
Ab-Duction 140x12 145x12 150x12
Ad-Duction 115x12 120x12 125x12
Laying Calf Extensions 325x12 325x12 325x12
Scum 115x12 115x12 115x12
Bike 25:00

GSant434
03-12-09, 7:02 pm
Wednesday

Woke up at 9
Worked 10-4
Class 4:30-8:30
Rugby 9-11:30

I hate missing gym time, but there was literally no time. Will make up for it on the chest workout today

GSant434
03-18-09, 2:56 pm
Had to take Monday off after our first Spring Rugby Game on Sunday. By now I've learned to listen to the body when it's hurting.

March 17th - Tuesday

Bench Press 165x10 175x10 185x10
Incline Bench Press 145x10 145x10
Machine Chest Flys 120x10 125x10 130x10
Dumbbell Shoulder Shrugs 80x10 80x10 80x10
Dumbbell Shoulder Press 50x10 50x10 50x10
Anterior Delt Pull 70ppsx10 70ppsx10
Preacher Curls 25ppsx10 25ppsx10 27.5ppsx10
Reverse Curls 20ppsx10 20ppsx10
Dumbbell Hammer Curls 25x10 25x10 25x10
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15

Extreme
03-18-09, 3:48 pm
Still looking solid bro and I'm glad to hear I'm not the only one mother nature plays games with!! Damn sinus infections will knock you off your feet every time! Stay strong, stay focused. Much respect.

GSant434
03-19-09, 4:38 pm
Still looking solid bro and I'm glad to hear I'm not the only one mother nature plays games with!! Damn sinus infections will knock you off your feet every time! Stay strong, stay focused. Much respect.

Yeah brother I'm good for 2 a year, only drawback to having all 4 seasons up here.

GSant434
03-19-09, 4:38 pm
March 18th - Wednesday

Squat 245x10 255x10 265x10
Deadlift 205x10 225x10
Hip Extension 110x10 115x10 117.5x10
Ab-Duction 145x10 150x10 155x10
Ad-Duction 120x10 125x10 130x10
Standing Calf Raise 225x10 230x10 235x10
Scrum 120x10 120x10 120x10
Bike 15:00

GSant434
03-22-09, 12:23 pm
Close Grip Pulldowns 130x10 130x10 145x10
Divergent Wide Grip Pulldowns 90ppsx10 100ppsx10
Seated Lat Rows 130x10 145x10 145x10
Shrugs 80x10 80x10
Posterior Delt Row 70ppsx12 70ppsx12 70ppsx12
Tricp Extensions 125x10 130x10 135x10
Overhead Tricep Extensions 60x10 60x10 65x10
Close Grip Decline 145x10 145x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15

GSant434
03-22-09, 12:24 pm
Had to take off from legs, our game against Drew University got pushed up to Saturday at noon. Game time tomorrow baby.

GSant434
03-22-09, 12:29 pm
After a piss-tacular performance by us as a whole we managed to eek out a 7-6 win. Our inside center broke off a nice run to the left side for the try. Only shitty thing being he downed the ball 3 meter away from the left end line. Talk about a shitty angle. I kicked the go-ahead conversion with 10 minutes left and we managed to hold on for the win. A lot of work to be done during the weeks to come before our next game. Time's a wasting.

GSant434
03-23-09, 10:05 pm
Bench Press 170x10 180x10 190x10
Incline Bench Press 135x10 145x10 155x10
Decline Bench Press 175x10 175x10 175x10
Machine Chest Fly 135x10 140x10 145x10
Shrug Push-Down 180x10 190x10 200x10
Lateral Delt Raise 20x10 25x10 25x10
Anterior Delt Raise 20x10 25x10 25x10
Preacher Curls 25ppsx10 27.5ppsx10 30ppsx10
Hammer Curls 25x10 25x10 25x10
Reverse Curls 15ppsx10 20ppsx10 22.5ppsx10
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Abs
Jog

GSant434
03-25-09, 12:36 pm
Squat 265x10 270x10 275x10
Leg Press 615x10 705x10 705x10
Quad Extensions 150x10 155x10 160x10
Hamstring Curls 120x10 120x10 125x10
Hip Extensions 112.5x10 112.5x10 125x10
Ab-Duction 150x10 160x10 165x10
Ad-Duction 125x10 135x10 135x10
Laying Calf Press 250x10 250x10 270x10
Seated Calf Raise 235x10 235x10 235x10
Scrum 120x10 120x10 120x10

GSant434
03-26-09, 7:10 pm
Close Grip Pulldowns 130x10 130x10 145x10
Divergent Wide Grip Pulldowns 100ppsx10 115ppsx10 115ppsx10
Divergent Seated Lat Rows 135ppsx10 135ppsx10 135ppsx10
Shrugs 80x10 80x10
Posterior Delt Row 70ppsx12 70ppsx12 70ppsx12
Tricp Extensions 125x10 130x10 135x10
Overhead Tricep Extensions 60x10 60x10 65x10
Close Grip Decline 145x10 145x12
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Rugby Practice 9-11:30

GSant434
03-31-09, 3:45 pm
Bench Press 170x10 180x10 190x10
Incline Bench Press 135x10 145x10 155x10
Decline Bench Press 175x10 175x10 185x10
Machine Chest Fly 135x10 140x10 145x10
Shrug Push-Down 180x10 190x10 200x10
Lateral Delt Raise 20x10 25x10 25x10
Anterior Delt Raise 20x10 25x10 25x10
Preacher Curls 25ppsx10 27.5ppsx10 30ppsx10
Hammer Curls 25x10 25x10 25x10
Reverse Curls 15ppsx10 20ppsx10 22.5ppsx10
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Abs
Jog

Was able to match all my number from Monday after feeling pretty beat from Rugby Practice on Wed night, so I was fairly satisfied.

GSant434
03-31-09, 3:48 pm
Squat 255x10 255x10 275x10
Leg Press 615x10 705x10 755x10
Quad Extensions 155x10 160x10 165x10
Hamstring Curls 120x10 125x10 125x10
Ab-Duction 150x10 160x10 165x10
Ad-Duction 125x10 135x10 135x10
Laying Calf Press 250x10 250x10 270x10
Seated Calf Raise 235x10 235x10 235x10
Scrum 120x10 120x10 120x10

GSant434
03-31-09, 4:26 pm
Divergent Seated Row 160ppsx8 160ppsx8
Divergent Widegip Pull Down 115ppsx8 115ppsx8 115ppsx8
Seated Closegrip Pull Down 145x8 160x8 160x8
Military Press 115x8 125x8 135x8
Dumb Bell Shrugs 80x8 85x8 90x8
Close Grip Decline Bench 165x8 175x8 185x8
Overhead Tricep Extensions 60x8 65x8
Tricep Pushdown 150x8 150x8 150x8
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Abs
1.5 Mile Jog

GSant434
04-15-09, 2:31 pm
Just starting a 2 week active recovery before moving into the next weight. Upping the cardio time length slightly so I can burn a few of those extra calories I put on during Hypertrophy. All Weights are representative of 75% of the week prior.
Flat Bench 155x8 155x8 155x8
Incline Bench 135x8 135x8 135x8
Decline Bench 145x8 145x8 145x8
Machine Flys 135x8 135x8 135x8
Dumbbell Shrugs 70x8 70x8 70x8
Posterior Lat Row
Shoulder Press-Down 170x8 170x8 170x8
Reverse Curls
Preacher Curls 25x8 25x8 25x8
Hammer Curls 25x8 25x8 25x8
Machine Curls 50x8 50x8 50x8

GSant434
04-15-09, 2:31 pm
Squat 235x8 235x8 235x8
Deadlift 185x8 185x8 185x8
Leg Press 525x8 525x8 525x8
Quad Extension 135x8 135x8 135x8
Hamstring Curl 110x8 110x8 110x8
Ab-Duction 135x8 135x8 135x8
Ad-Duction 110x8 110x8 110x8
Seated Calf Raise 180x8 180x8 180x8
Standing Calf Raise 235x8 235x8 235x8
Scum 80x8 80x8 80x8
Bike

GSant434
04-16-09, 6:44 pm
Close Grip Pulldowns 115x8 115x8 115x8
Divergent Wide Grip Pulldowns 90x8 90x8 90x8
Divergent Seated Lat Rows 115x8 115x8 115x8
Bent Over Rows 45x8 45x8 45x8
Military Press 95x8 95x8 95x8
Shrugs 70x8 70x8 70x8
Posterior Delt Fly 115x8 115x8 115x8
Tricp Extensions 125x10 130x10 135x10
Overhead Tricep Extensions 45x8 45x8 45x8
Close Grip Decline 110x8 110x8 110x8
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Rugby Practice

GSant434
04-19-09, 8:56 pm
We had the NJ State Cup Tournament

GSant434
04-19-09, 8:57 pm
We had the NJ State Cup Tournament this weekend.
Knocked off Princeton in the Semi's but lost to Willy P in the finals.
All in all not a bad showing from a team that was self coached the first two years of its existence. I feel pain absolutely everywhere, but its the price for achievement. Not to mention I scored my first career Try this weekend along with racking up another conversions.

GSant434
04-27-09, 8:26 pm
Day One of Strength trainning.
4x4 Primary
1x8-12 Aux

Flat Bench 205 210 215 215
Close-Grip Pull-Downs 175 175 175 175
Millitary Press 145 150 155 160
Lat Delt Raise 30
Shrugs 90
Bicep Curl 30pps
Tricep Overheads 65


Fuck me I am never training in the morning before eating more than a shake again.

GSant434
04-28-09, 4:08 pm
As for now the diet roughly looks like:

Wake Up: Protein Shake, Pak
Breakfast: 4 Eggs, Hot Sauce, 1/2 cup dry oats, Omega
Meal 2: Chicken Breast, 1/4 Cup Brown Rice
Meal 3: Tillapia Fillet, 1 Cup mixed veggies, Flex
Meal 4: Turkey/Ground Beef Pattie, 2 slices Double Fiber Wheat Bread
Pre: 24 Grams Whey with OJ, Pump
Post: 24 Grams Whey with OJ
Meal 5: Chicken Breast, 1/4 Cup Brown Rice
Meal 6: Kashi Cinnamon Cereal
Meal 7: Leftover Milk saved and mixed with Casein Protein 1 hour before bed
Bed: ZMA

~225 Grams Protein.

Next check I'll be buying a huge tub of EAA Stak Watermelon/Intra aid for intra workout.

GSant434
04-29-09, 6:45 pm
Holy Hell I am beyond spent. No amount of sleep or glut will have me not hurting.

Sprints 90-100%
10m, 20m, 30m, 20m 10m

Squats 335x4 335x4 335x4 335x4
Leg Press 615x4 705x4 795x4 845x4
Knee Extension 190x12
Ham Curl 145x12
Seated Calf Raises 255x12
Ab-Duction 190x12
Ad-Duction 145x12
Scrum 125x12

Sprinting before hand definitely took at toll on my squats and if it weren't for good music on the I-Pod I wouldn't have cracked 800 on the Leg Press. Legs haven't hurt like that in a while. Guess that means they plan on growing.

GSant434
05-11-09, 7:14 pm
Power Training
Monday May 11

High Pull Barx15 55x15 95x12 100x10 105x8 110x6
Push Press Barx15 95x15 100x12 105x10 110x8 115x6
Bench Throw 135x15 140x10 145x6 145x6 145x6
Squat Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Broad Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Scizor Jump Bodyweightx5 Bodyweightx5 Bodyweightx5
Tuck Jump Bodyweightx15 Bodyweightx15
Aux Muscle Groups, Explosive Reps
DB Row 65x10
Lat Delt Raise 20x12
Supinated Barbell Curl 25ppsx12
Overhead DB Press 65x12
DB Shrugs 80x12
Internal Rotation 25x15
External Rotation 20x15
Core/Ab Work
Agility Drills T-Drillx3
W Shufflex3
Sprints 10m 10m 20m 20m 10m 10m

Holy, fucking, hell. I haven't done the power segment in over a year and a half. I finished up and I am feeling completely exhausted. Excited though because I've won myself a bout with Project C. Can't wait to see how its gonna work.

Firedrake
05-11-09, 7:28 pm
Wow! That's some serious volume for a power day! Nice work, and congrats -- keep us all posted on the testing!

GSant434
05-12-09, 7:55 pm
I got a solid 9 hours of sleep and when I tried to get out of the bed, it was not fun. Haven't hit the core that hard since before the season started. Everything else just the normal "haven't done that lift in a while" pain. Went for a light jog in the am. Cooked all the meals for the day been at work since 12, will be here til 8. Head out to the closest field with goal posts and kick for a bit. Then relax with some Halo 3 and sip on some EAA stack til the gf gets over later tonight.

Firedrake
05-12-09, 8:00 pm
Sounds like a plan, bro!

GSant434
05-13-09, 6:46 pm
Wednesday May 13

High Pull Barx15 80x12 85x10 90x8 95x6
Push Press Barx15 95x12 100x10 115x8 120x6
Bench Throw 95x12 100x10 105x6 105x6 105x6
Squat Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Broad Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Scissor Jump Bodyweightx5 Bodyweightx5 Bodyweightx5
Tuck Jump Bodyweightx15 Bodyweightx15
Aux Muscle Groups, Explosive Reps
Anterior Delt Raise 20x12
Hammer DB Curl 20x12
Incline Closegrip Press 115x12
DB Shrugs 80x12
Internal Rotation 25x15
External Rotation 20x15
Core/Ab Work
Agility Drills T-Drillx3
W Shufflex3
Sprints 10m 10m 20m 20m 10m 10m

Still waiting on that box of fun that will be Project C

bishop_82
05-19-09, 10:37 am
I see your training for rugby, i play also and have just started M-stak but couldnt find anything about its legality in the sport, do you know if it is?

GSant434
05-19-09, 11:33 am
I see your training for rugby, i play also and have just started M-stak but couldnt find anything about its legality in the sport, do you know if it is?

Depends on what who your governing body is.

GSant434
05-19-09, 6:33 pm
Monday May 18th
High Pull Barx15 95x15 100x12 105x10 110x8 115x6
Push Press Barx15 105x15 110x12 115x10 120x8 125x6
Bench Throw 135x15 140x10 145x6 145x6 145x6
Squat Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Broad Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Scizor Jump Bodyweightx5 Bodyweightx5 Bodyweightx5
Tuck Jump Bodyweightx15 Bodyweightx15
Aux Muscle Groups, Explosive Reps
DB Row 65x10
Anterior Delt Raise 20x12
Hammer Barbell Curl 25x12
Overhead DB Press 65x12
DB Shrugs 80x12
Internal Rotation 25x15
External Rotation 20x15
Core/Ab Work
Agility Drills T-Drillx3
W Shufflex3
Sprints 10m 10m 20m 20m 10m 10m

High Pull and Push Pull both went up. More me getting familiar with the moments again versus the weight. I'm swallowing the ego trying to keep the form and explosiveness of the rep versus pushing up biggest numbers. Still waiting on Project C

GSant434
05-21-09, 2:21 pm
Wednesday May 20
High Pull Barx15 85x15 90x12 95x10 100x8 105x6
Push Press Barx15 95x15 100x12 105x10 110x8 115x6
Bench Throw 95x12 100x10 115x6 115x6 115x6
Squat Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Broad Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Scizor Jump Bodyweightx5 Bodyweightx5 Bodyweightx5
Tuck Jump Bodyweightx15 Bodyweightx15

Aux Muscle Groups, Explosive Reps
Posterior Delt Fly 100x12
Hammer DB Curl 20x12
Incline Closegrip Press 115x12
DB Shrugs 80x12
Internal Rotation 25x15
External Rotation 20x15
Core/Ab Work
Agility Drills T-Drillx3
W Shufflex3
Sprints 10m 10m 20m 20m 10m 10m

Feel like the body is adapting to the new movements. Feeling much more confident. Hopefully at long last today Project C will arrive at my door. Gym early tomorrow then off to the Bronx for Yanks-Phils.

GSant434
06-23-09, 11:32 am
Back again in here after a month. Had a nice run with Project C. Def go grab it if your looking to drop some weight and recomposition your body. I went from a little over 221 down to 212.

I'm now it the middle of Hybrid training as my bro calls it. Combination of power exercises and strength training M,W,F. I wake up earlier on T,R,S and do 30-45 min of cardio, Sunday is complete rest.

I had a buddy at the gym analyze my form on several exercises to see whether or not I was cheating. As it turns out, I was sacrificing my form in order to put up bigger numbers. Big no-no. Therefore some of the weights you'll see me using will have dropped reasonably from my Project C log for the sake of form.

Monday I woke up, downed M-Stak, cooked breakfast watched sports center waiting for it to digest, took my Pump and the stim from M-Stak with two tea spoons of Eaa Stack preworkout. Intra I sipped on a combo of a teaspoon of Eaa Stack and a scoop of Intra Aid. Finished it off with 48g of whey & 10 grams of glut. From on my supp log for lifting days looks like:

M-Stak- Upon Waking
Pak - Breakfast
Flex - Lunch
Omega - Dinner
Zma - Bed
Preworkout - Pump + M-Stak Stim Pill + 2 Teaspoons Eaa Stack
Intra - 1 Teaspoon Eaa Stack + 1 scoop Intra Aid

Start weight is at 215. Lets get it re-started.

GSant434
06-23-09, 11:35 am
Split 2

Squat 315x4 325x4 335x4
Bench Press 210x4 220x4 225x4
Scisor Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Tuck Jump Bodyweightx8 Bodyweightx8 Bodyweightx8
Bent Over Row Db 75x12
Divergent Lat Pulldown 90ppsx12
Shrugs 80x12
DB Shoulder Press 55sx12
Preacher Curls 30x12
Overhead Tricep Press 70x12
Forarm Curls 25x12
Ab-Duction 205x12
Ad-Duction 165x12
Seated Calf Press 390x12
Sprints 10m 20m 30m 30m 20m 10m
W Shuffle x3
T Shuffle x3

GSant434
06-25-09, 3:47 pm
Split 1

Power Clean 95x12 115x10 135x8 145x6
Deadlift 135x4 225x4 275x4 285x4 295x4
Close-Grip Pulldown 190x4 190x4 190x4
Squat Jump Bodydweightx8 Bodydweightx8 Bodydweightx8
Broad Jumps Bodydweightx8 Bodydweightx8 Bodydweightx8
Posterior Delt Fly 135x12
Shrug Push Downs 200x12
Hammer Curls 35ppsx8
Close Grip Incline BB Press 135x12
Internal Rotation 20x12 20x12
External Rotation 15x12 15x12
Quad Extension 190x12
Hamstring Curl 155x12
Seated Calf Press 390x12
Sprints 10m 10m 20m 20m 10m 10m

Firedrake
06-25-09, 3:57 pm
Very nice . . . great volume, good weights -- looks like a solid session. How do you feel, afterwards?

GSant434
06-25-09, 5:01 pm
Very nice . . . great volume, good weights -- looks like a solid session. How do you feel, afterwards?

I normally just stand in a shower for about 20 minutes with the hottest water I can stand to stretch out in. Needless to say I have no problem falling asleep early. This is the last week of these workouts. Body is telling me to move on, not feeling like I'm experiencing the muscle confusion anymore. Gonna be switching it up big time after I do a week of active recovery.

GSant434
07-23-09, 7:37 pm
Time to make up for the slacking on the updates. Here come the last 2 weeks. I finished up 5 weeks of hybrid training. Have been cycling Through the other stages. Did Endurance last week and have been doing Hypertrophy this week. Will go back to strength next week before I'm off to Colombia for 2 weeks. While there I'll be doing a lot of cardio. Need to take advantage of the high altitude to give me a leg up for the coming Rugby Season.

GSant434
07-23-09, 7:38 pm
Bench Press 135x20 135x20
Incline Press 115x20
Seated Rows 115x20
Wide-Grip Lat Pulldown 115x20 115x20
Dumbbell Shoulder Press 45x20 45x20
Anterior Delt Raise 20x20
Dumbbell Shrugs 60x20 60x20
BB Curls 45x20 55x15
Hammer Curls 25x20
Overhead Tricep Press 50x20 50x20
Close-Grip DB Press 95x15
Forearm Curls 25x20 25x20
Internal Rotation 15x20 15x20
External Rotation 10x20 10x20
Jog 20min

GSant434
07-23-09, 7:39 pm
Squat 185x20 225x20
Seated Leg Press 315x20
Ab-Duction 175x20 175x20
Ad-Duction 140x20 140x20
Seated Calf Press 250x20 250x20
Scrum 100x20 100x20
Bike 20:00

GSant434
07-23-09, 7:40 pm
Incline 115x20 135x15
Divergent Lat Pull 90ppsx20 90ppsx20
Divergent Close-Grip Lat Pull 90ppsx20 90ppsx20
Dumbell Shoulder Press 45x20 45x15
Lateral Delt Raise 20x15 20x15
Supinated Machine Curl 65x15 65x15
Overhead Tricep Extension 55x20 55x20
Close Grip Bench Press 135x15
Forearm Curls 25x15 25x15
Jog 20:00

GSant434
07-23-09, 7:40 pm
Quad Extension 155x20 160x15
Ham Curls 130x20 135x15
Seated Leg Press 310x20 325x20
Ab-Duction 170x20 175x15
Ad-Duction 135x20 140x15
Seated Calf Raise 225x20 225x20
Scrum 85x15 85x15
Bike 20:00

GSant434
07-23-09, 7:41 pm
Monday July 20th

Flat Bench 165x8 175x8 185x8
Incline Bench 135x8 145x8 155x8
Decline Bench 165x8 175x8 185x8
Machine Flys 135x8 140x8 145x8
BB Shrugs 225x8 225x8 225x8
Posterior Lat Row 90ppsx8 115ppsx8 115ppsx8
Reverse Curls 15ppsx8 15ppsx8 15ppsx8
Preacher Curls 25ppsx8 25ppsx8 25ppsx8
Hammer Curls 30x8 30x8 30x8
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15
Sprints 10m,20m,30m,20m,10m,40m

GSant434
07-23-09, 7:42 pm
Squat 135x8 225x8 275x8 315x8 315x8
Deadlift 225x8 235x8 245x6
Leg Press 615x8 705x8 795x8
Quad Extension 170x8 175x8 175x8
Hamstring Curl 135x8 135x8 135x8
Ab-Duction 190x8 190x8 190x8
Ad-Duction 150x8 150x8 150x8
Laying Calf Press 525x8 525x8 525x8
Scum 110x8 110x8 110x8
Bike 20min

GSant434
07-23-09, 7:43 pm
Close Grip Pulldowns 145x8 160x8 160x8
Divergent Wide Grip Pulldowns 100ppsx8 105ppsx8 110ppsx10
Divergent Seated Lat Rows 135ppsx8 140ppsx8 145ppsx8
Bent Over Rows 55x8 60x8 60x8
Military Press 115x8 125x8 135x8
Shrugs 75x8 80x8 85x8
Posterior Delt Fly 115x8 120x5 125x8
Tricp Extensions 130x8 140x8 150x8
Overhead Tricep Extensions 65x8 65x8 70x8
Close Grip Decline 135x8 135x8 135x8
Internal Rotation 25x15 25x15
External Rotation 20x15 20x15

GSant434
07-23-09, 7:53 pm
The Diet as of now has been:

Wake-Up:
1 Cup Oats w/Water
5oz Eye of Round
3 Egg Whites
Pak
3 Uni-Liver

Preworkout:
2 teaspoons Eaa Stack Watermelon
Pump

Intra:
2 teaspoons Eaa Stack Watermelon + 1 Scoop Intra Aid Citrus

Post/Meal 2
48g Whey
10g Glut
~40g Dextrose
3 Uni-Liver

Meal 3:
8oz Tilapia
1/3 Cup Brown Rice
3 Uni-Liver
Flex

Meal 4:
6oz Chicken Breast
8oz Yam
3 Uni-Liver

Meal 5:
6oz Chicken Breast
1 Cup Spinach
3 Uni-Liver
Omega

Meal 6:
24g Casien 10g Glut
3 Uni-Liver
ZMA Pro

GSant434
07-27-09, 6:09 pm
Monday July 26th
Flat Bench 205x4 210x4 215x4 220x4
Close-Grip Pull-Downs 175x4 175x4 190x4 190x4
Millitary Press 145x4 150x4 155x4 160x4
Shrugs 95x8
Hammer Curls 30x8
Tricep Overhead Press 70x8
Internal Rotation 25x12
External Rotation 20x12
Abwork
Sprints 10m,20m,30m,20m,10m,40m

GSant434
07-29-09, 5:48 pm
Squats 335x4 345x4 355x4 365x4
Deadlift 315x4 315x4 325x4 335x4<--- New PR
Knee Extension 190x12
Ham Curl 145x12
Seated Calf Raises 255x12
Ab-Duction 190x12
Ad-Duction 145x12
Scrum 125x12

Firedrake
07-29-09, 10:06 pm
Looked good, bro. What's next?

GSant434
08-02-09, 3:46 pm
Looked good, bro. What's next?

Well for now I'm going to be visiting my grandmother in Colombia til the 15. I'm looking forward to getting up in the mountains for cardio. If you ever thought it was hell try it at over a mile up. Won't have access to weights while I'm there so I'll have to rely on tr old school staples of pushups situps pullups and body squats. I plan on really upping the cardio. Figure that once I get back I should he in pretty good cardivascular shape. Then it will be te to start a new journey as the season will be upon me.