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Rigby
01-14-09, 6:32 pm
Current Numbers

Weight: 175
Bench: 200
Squat: 305
Deadlift: 315 x 3 / 345 x 1
Total = 850

Spring Break Goals

Weight: 165
Bench: 225
Squat: 345
Deadlift 345 x 3 / 395 x 1
Total = 965

End of Term Goals

Weight: 175
Bench: 235
Squat: 360
Deadlift: 405
Total: 1000

I'm stuck on a meal plan for now, so 3 meals a day is the plan.

Supps:

Animal Stak, Whey Shake. Taking a break on the Pak for now: I tend to over train with it. I'll bring it back soon.

Game Starts: 1/19

1/12 Workout

All movements have one warm up set.

Legs (Quads)

Squat, Workup to max of 3. Set Six was a Max lift.

Set 1. 135
Set 2. 185
Set 3. 225
Set 4. 250
Set 5. 275
Set 6. 315 (Dirty)

Front Squats x8

Set 1. 95
Set 2. 135
Set 3. 190 Pussied out at 6

Leg Press x8
Set 1. 4 plates
Set 2. 6
Set 3. 10

Lunges, 10 each

Set 1. 45
Set 2. 55
Set 3. 95

Lower Back + Ab work

Back Raises x 15

Set 1. Free w/ elastic band
Set 2. Free w/ elastic band
Set 3. 10 w/ elastic band

Free situps with Medicine Ball Balances.

Set 1. x30 w/ obliques
Set 2. x30 normal
Set 3. x30 normal

Between each set, on the rest, I added Medicine Ball Balances. The movement is simple: Find the two smallest medicine balls in the gym that will support your weight without breaking. Places both your feet on the one and your hand on the other. Hold it for a time, then three push ups.

Chest soon.

InkdMuscle
01-15-09, 1:02 am
Well now im here so no slack'n. LOL... I saw that you have 3 meals right now. U need to change that up to start kicking ur metabo into high gear so u start cutt'n. Remember keep ur protein high and ur carbs moderate to start and then start drop'n the carbs and add your cardio..

Ur #'s are good just remember never go backwards even if u can only add 2.5lbs always keep adding weight.

Rigby
01-15-09, 1:06 am
Thanks InkdMuscle, the encouragement always helps.

Would you suggest adding another movement or staking on more sets to the later ones?

InkdMuscle
01-15-09, 2:08 am
Thanks InkdMuscle, the encouragement always helps.

Would you suggest adding another movement or staking on more sets to the later ones?

Keep everything the same that you are doing if you are seeing results in strength. just every 2-3weeks try to jump 5lbs in your exercises. Keep lifting heavy...dont do the light weight high rep thing. Just keep with steady weight and your rep range 8-12reps.

Rigby
01-17-09, 4:43 pm
Chest Day, 1/17. Abs, Calves, and Shoulder later tonight.

11:30-12:45

All

Flat Barbell Bench, Work up to Max of 3. Set Six was a One Rep Max.

Set 1. 115
Set 2. 135
Set 3. 155
Set 4. 175
Set 5. 185
Set 6. 195

Flat Dumbbell Bench x8

Set 1. 35
Set 2. 40
Set 3. 45
Set 4. 50
Set 5. 55
Set 6. 60 (pussied out at 4)

Incline Flies x 10

Set 1. 25
Set 2. 30
Set 3. 30
Set 4. 35
Set 5. 35

Max 25lbs Pullups 3x3x3

Cable Curls x 8

Set 1. 3 pl
Set 2. 4 pl
Set 3. 4 pl+3
Set 4. 5 pl
Set 5. 5 pl +2

Seated Dumbbell Curls x10

Set 1. 25
Set 2. 30
Set 3. 35

Abs Calves and Shoulder work around 5:00

Rigby
01-17-09, 4:51 pm
Supps

Torrent Shake, Amino Acid, Sterols, Animal M-Stak

Rigby
01-19-09, 12:49 am
Game Begins Tomorrow.

Rigby
01-22-09, 3:06 am
Leg Work.

Work up to Max of 5.

Set 1. 135
Set 2. 185
Set 3. 225
Set 4. 265

Front Squats x 10

Set 1. 135
Set 2. 155

Leg Extensions x 25

Set 1. 7
Set 2. 8
Set 3. 9
Set 4. 10

Curls

Set 1. 8
Set 2. 9
Set 3. 10
Set 4. 11
Set 5. 12

Back Raises x 12

Set 1. Free
Set 2. Band
Set 3. Band +10

Rigby
01-22-09, 3:13 am
Overhead work.

Military Press Max 5

Set 1. 95
Set 2. 105
Set 3. 115
Max ~135

Shoulder Press

Set 1. 7
Set 2. 8
Set 3. 9
Set 4. 10

Cable Rear Delt Row (Hands in)

Set 1. 3
Set 2. 4
Set 3. 5
Set 4. 6

Around the Worlds 10 each + 10 overheads

Set 1. 35
Set 2. 35
Set 3. 45

Leg Raises x 20

Set 1. Knees bent, 10 oblique
Set 2. Kness bent
Set 3. Straight Leg
Set 4. Straight Leg add 5.

Around the world were cheap: Should've stuck with a plate for all three.

Been to the Gym 5 times now in three days. Ain't thinking of slowing down.

Rigby
01-24-09, 12:42 am
Back Day.

Warm up with Front Squats, 95 lbs, sets of eight.

Dead lift

Set 1. 135 x5
Set 2. 185 x5
Set 3. 225 x3
Set 4. 275 x3
Set 5. 315 x3
Set 6. 335 x3 PR

One Arm Dumbbell Rows x 10

Set 1. 50
Set 2. 60
Set 3. 70
Set 4. 80

Shoulder Shrugs

Set 1. 60
Set 2. 70
Set 3. 80
Set 4. 85 (Biggest dumbbells we got)

Incline Curl-ups w/ Throws x 10 add Obliques

Set 1. 10 + 20 twists
Set 2. 10 + 20
Set 3. 10 + 20
Set 4. 20 twists

Curlups, add Leg Raises, Add V ups, Add one legged curls

Set 1. 15curls + 8raises + 20curls
Set 2. 15curls + 8raises + 20 curls
Set 3. 15curls + 8vups + 20 curls

Close to Deadlift Goal. Must get 405 by break.

Rigby
01-24-09, 12:54 am
Forget to mention height. ~6'1''.

Week looked like this:

Saturday: Chest
Sunday: Off
Monday: Run, Venkatesh
Tuesday: Legs
Wednesday: Overhead, Game
Thursday: Venkatesh
Friday: Back

Rigby
02-04-09, 4:23 pm
There's been some shit going around the school. Back now.

Deadlift Max at 365. Goal 395.

Boxing then overheads later.