View Full Version : Journey towards refuge...
Here it is. Short and sweet. No bull, just straight to the point. I am hungry. I harness an animal rage within myself that broods determination and discipline and drives me towards my destination. Destination. What is it? Where is it? Where does this path lead? It leads me to the place where the greats have stood. I follow the path of these legends, I learn from them, but I will be better. I am hungry. Though still a cub, I will grow to become an animal. With time, through pain, and with the guidance of the animalistic instinct inside of me, as well as under the watch of other Animals, I WILL BECOME REFUGE. I WILL BECOME AN ANIMAL.
My goal is to become sponsored by the most hardcore team of bodybuilders on the planet. I want to become an Animal, and possibly earn a sponsorship from Universal Nutrition. I believe they are less bull and hype and more substance than the other supplement companies. The community, the respect, the attitude they have backing up there name... I respect that. No bull, just results. Let’s see if I have what it takes to be an Animal!
Welcome to my training journal. I will post workouts, and basically whatever is on my mind, depending on how life inspires me at that particular moment. Share your insights, I’m listening and ready to learn.
Let’s face it. To be an animal you gotta be strong. You can’t build a house without the foundation can you? No. If an animal out in the wild isn’t strong enough, they die. Plain and simple. I believe the same is true in the bodybuilding lifestyle. There is no way to add slabs of muscle without sufficient strength levels. It’s just impossible. Standing and judging my strength levels now, I’ll admit I have a long ways to go until I even think about hitting “Animal” status. But hey, every long journey begins with that first step doesn’t it?
So here’s mine. Until further notice I will be focusing solely on getting my strength levels up. Right now it’s not about the reflection in the mirror looking back at me. It’s not necessarily about what the scale reads back to me. These are all important, yes, but will put on the backburner. This isn’t a sprint, bodybuilding is a journey… size will come. I’m looking down the road, and to get where I want to be, I’ll need ample strength. Maybe even excessive if there is such a thing.
Follow Me.
-Refuge.
Here's the first step. The gameplan for the next 8 weeks. This program is designed to increase my strength by a considerable amount.
Here's a rundown of the program's three major aspects: 5RM testing, heavy days and explosive-rep training.
Below they are more specifically outlined.
I'll test my strength three times in this program--at the start, after the fourth week and at the end. But there's no need to suit up like a power-lifter and have three or four spotters on hand, nor will I have to perform an actual 1RM set. Research shows that using a five-rep max (5RM) to determine your IRM is about 99% accurate for upper-body exercises and 97% accurate for lower-body exercises. That's more than close enough for me. Not to mention, it's more important for bodybuilders to be strong with a weight they can lift for several reps than for just one--you don't get bigger by doing singles.
To calculate my 1RM for each of the nine major exercises for this phase, I'll find a weight that permits me to get five and only five reps; I shouldn't be able to get a sixth rep on my own. Then I'll use one of these two equations to determine my 1RM for the particular exercise.
-Upper Body:
(5RM weight x 1.1307) + 0.6998 = 1RM Example: If you bench 225 pounds for five reps, your 1RM would be (225 x 1.1307) + 0.6998 = 232 pounds or 235 rounded up.
-Lower Body:
(5RM weight x 1.09703) + 14.2546 - 1RM Example: If you squat 300 pounds for five reps, your 1RM would be (300 x 1.09703) + 14.2546 = 343 pounds, or 345 pounds (rounded up)
I'll test my maxes on Friday and Saturday of weeks 0, 4, & 8 of this phase of my journey. It'll look like this:
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Friday's Testing:
Barbell Bench Press: 1x5. 4-5 minutes of rest.
Barbell Squat: 1x5. 4-5 minutes of rest.
Barbell Curl: 1x5. 4-5 minutes of rest.
Close-Grip Bench Press: 1x5. 4-5 minutes of rest.
Barbell Wrist Curl: 1x5. 4-5 minutes of rest.
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Saturday's Testing:
Overhead Barbell Press: 1x5. 4-5 minutes of rest.
Bent-Over Barbell Row: 1x5. 4-5 minutes of rest.
Leg Press Calf Raise: 1x5. 4-5 minutes of rest.
Barbell Shrugs: 1x5. 4-5 minutes of rest.
**Does not include warm-up sets and failed 5RM attempts.
I'll perform these workouts on Friday and Saturday of Weeks 1-3 and 5-7 (Fridays and Saturdays of Weeks 4 and 8 are reserved for 5RM testing). After one warm-up set of 10 explosive reps with no weight on the bar, I'll do three sets of explosive reps, starting with five reps the first set, four reps the second set and three on the final set. Resting about two minutes between exercises. The concentric portion of each rep will be done as explosively as possible. The eccentric portion should be slower and more controlled.
...these are hard to explain... you'll just have to watch. Basically Mon-Wed. are designated as heavy days. As the weeks progress, I'll grow in strength and steadily will add weight.
Weeks 1-2 my working weight will be 80% 1RM
Weeks 3-4 will use 85%
Weeks 5-6 will use 90%
and the last 2 weeks I'll be attempting working sets of 95% of my 1RM.
Gotta remember at the end of week 4, I'll retest, and need to readjust accordingly.
Here's where I stand. Day 0.
Barbell Bench Press: 1RM = 243lbs
(215 x 1.1307) + .6998 = 243.8003
Barbell Curl: 1RM = 108lbs
(95 x 1.1307) + .6998 = 108.1163
Close-Grip Bench Press: 199lbs
(175 x 1.1307) + .6998 = 198.5723
Barbell Wrist Curl: 97lbs
(85 x 1.1307) + .6998 = 96.8093
Barbell Squat: 316lbs
(275 x 1.09707) + 14.2546 = 315.94885
Yup. So it's pretty clear I have a lot of work to do.
-Refuge.
Here are the rest of the calculated maxes...
Barbell Overhead Press: 164lbs
Bent-Over Barbell Row: 227lbs
Leg Press Calf Raise: 804lbs
Barbell Shrug: 459lbs
...So that's what i start from...
...I promise, I won't stay here long...
-Refuge
Today is the first leg day of the new power program. (and tris too)
This is pretty much what it looked like:
Barbell Squat
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF >>> 10x160, 3x190, 5x220, 5x220, 5x220,5x220, 10x250
By this time, the gym was getting ready to close early for some reason (fml) so I dedicated what time I had left to tris. But this is what I was "supposed" to do:
Front Squat
3x 10
Leg Extension
3x10
Leg Curl
3x10
Leg Press Calf-Raise
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
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Tri's:
CG BP
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF --->> 10x100, 3x120, 5x140, 5x140, 5x140, 5x140, 10x160
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Cable Pressdown -->> 9x168, 10x156
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Overhead DB Extensions (ODX) -->> 8x75*, 10x65, 10x65
*This was a bit too heavy
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Left about 9:18 cuz the gym was closing.
Delts & Back
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Overhead Barbell Press
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x85, 3x100, 5x115, 5x115, 5x115, 5x115, 6x135
Overhead Dumbbell Press (ODP)
10x35, 10x45,10x45
DB Laterals
10x25, 10x25, 10x25
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Barbell Row
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x115, 3x135, 5x160, 5x160, 5x160, 5x160, 6x185
Wide-Grip Pulldowns
10x156, 10x156, 10x156
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Let's face it, I'm startin out with quite possibly the weakest shoulders ever. But I'm fine with that, cuz I'm sure as hail (accent) not gonna stay like this for long. I am way to focused. Keep watch as my numbers grow....
-Refuge.
Chest & Biceps baby. The two bodyparts pretty much every dude in the gym is working on. The thing that seperates them from myself? Passion. Vision. Dedication. I know that it is soo much more than having arms and chest to impress the ladies with. It's not about them at all. This is about me, what I have to do to satisfy my hunger, meet my goals. There are a few solid guys here, not many, but if you watch em for a bit you find out real quick just how serious they are. I'm on my way gents. I'm coming to join the ranks.
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Bench Press
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x120, 3x150, 5x175, 8x195, 8x195, 8x195, 8x195*
last 1 assisted.
DB Incline BP
10x75, 10x75'1, 8x75'1
' and then a number indicate how many assists I got. So for both of the last 2 sets my last rep was assisted.
DB Flyes
10x40, 10x50, 10x50
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Barbell Curl
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x50, 3x65, 5x75, 8x85*, 8x85, 8x85, 8x85
*Slight back swing. Cheated slightly.
Incline DB Curl
12x25, 10x35
Rope Hammer Curl
10x60, 10x90
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Barbell Wrist Curl
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x 45, 3x55, 5x65, 10x75, 8x75, 8x75
-Refuge
Mar Mar, Deek and myself get to the gym around 3:30pm. It's pretty empty, which is the way I like it. No stares, no senseless chatter by the db rack. Just us, ready to get started.
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Barbell Squat
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x165, 5x190, 5x220, 5x220, 5x225, 5x235, 10x250
Leg Extensions
10x180 (4pies), x3
Calf Raise
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x460, 3x550, 5x560, 5x560, 5x560, finished em off with 10 reps of 600 something
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CG BP
1x10 @ 50%, 1x3 @ 60%, 4x4-5 @ 70%, 80% TF
-->> 10x95, 3x125, 5x145, 5x155(x2), 5x160, 5x180
Cable Pressdown
10x156(x2), 10x180
ODX
10x60, 10x60, 10x70
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Walked out round 5pm.
-Refuge
Time for Pecs and bi's again. Like I said, I jacked up my log so I'm pissed I've lost a few workout entries... my bad.
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Barbell BP:
1x10 @ 50%, 1x3 @ 60%, 4x2-3 @ 70%, 85% TF
-->> 10x125, 5x155, 3x195(x4), 4x215
Incline BP: 8x155 (x2), 8x160
Cable Crossover: 8x60(x2), 8x72
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Barbell Curl
1x10 @ 50%, 1x3 @ 60%, 4x2-3 @ 70%, 85% TF
-->> 10x55, 3x65, 3x80(x4)
Hammer Curl
8x30, 8x40*, 8x40*
For most of you this won't mean a thing. But this is huge for me, a new PR. I've never curled 40's, so I was in a good mood.
Preacher Curls
8x65, 8x80'1, 6x80
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Like I said, today was a good day for my bi's. As well as the weakest shoulders in the world I also have the smallest arms. 14" flexed at this point in time. They don't fit my body at all so after I'm done this power trip I'll think about doing some weak point training to bring them up a bit.
-Refuge
Entering into my second decade of life. That's right. 2 days ago it was my 20th birthday. I almost ended up skipping my surprise dinner to go finish off my calves. I just wasn't content with the workout that morning. Ended up not missing my surprise, and my calf size continues to suffer....
Today I wanna hit legs hard. I take 2 scoops of Nano Vapor mixed w/ celltech about 15min prior to my workout.
Barbell Squat
1x10 @ 50%, 1x3 @ 60%, 4x2-3 @ 70%, 85% TF
-->> 10x155, 5x190, 3x220, 5x270(x4)
So far, I was freakin on. My buddy Bus gave me a spot on the last set which was a help. i was startin to die, I swear. I'm tryin to get him pumped about the new Central VA ABC so we'll see if I can get his help gettin it started.
Leg Press
8x410 (x3)
Leg Curl
8x135, 8x160, 8x205*
*Whew. That's another PR right there gents. gotta keep going though
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Close-Grip BP
10x100, 5x120, 3x140, 5x170 (x4)
Skullcrushers
8x75 (x2)
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Called it quits early, I was mad sick and was having trouble breathing. Passing out and skullcrushers don't mix too well... not that I know, but I'm not a freakin retard either. Better to rest now, so I can kill it tomorrow right?
-Refuge
3:15pm Delts and back. Let's get it done baby.
Overhead Barbell Press
1x10 @ 50%, 1x5 @ 60%, 1x3 @ 70%, 4x5-7 @ 85%, 1 TF @ 70%
-->>10x100, 5x95, 3x115, 5x140 (x3), 5x145, 11x115
Upright Row
8x95, 8x105, 7x105
DB Laterals
8x30, 8x30, 8x25
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Barbell Row
1x10 @ 50%, 1x5 @ 60%, 1x3 @ 70%, 4x5-7 @ 85%, 1 TF @ 70%
-->>10x110,5x__, 3x__, 5x180 (x4)
Cable Row
8x204 (x3)
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Finish in a little under an hour... protein!!
-Refuge
Well this is the day. The culmination of a little over 4 weeks worth of strength-specific training. Today is the first retest of our 5RM since we began the program. Honestly, I know I'm stronger. Quite a bit actually. I am gaining quicker than Mar Mar, and I'm using that fact to further motivate him. So he'll def. make some impressive gains in the next 4 weeks. It is through this 5RM testing during this week and at the end of the program I will be able to gauge just how much stronger I have become. Well here's the stats bros:
Barbell Bench Press
-->> 135x10, 185x5, *225x5*
(225x1.1307) + .6998 = 255.1073
Est. 1RM = 255lbs! Stoked about that, that's a 12lb gain...
Barbell Curl
-->> 6x80, *5x95*
(95x1.1307) + .6998 = 108.1163
Est. 1RM = 108lbs. No net gain. Yet.
Close-Grip BP
-->> *5x185*
(185x1.1307) + .6998 = 209.8793
Est. 1RM = 210lbs. 11lb gain, some more great gains.
Barbell Squat
-->> *5x315*
(315x1.1307) + .6998 = 359.83165
Est. 1RM = 360. 44lb gain! Hopin all my lifts get this much stronger... haha
Barbell Overhead Press
-->>*5x155*
(155x1.1307) + .6998 = 175.9583
Est. 1RM = 176lbs. 12lb gain.
Bent-Over Barbell Row
-->> *5x205*
(205x1.1307) + .6998 = 232.4933
Est. 1RM = 232lbs. 5lb gain.
So overall, I've made gains in everything by a pretty significant amount in the past four weeks. Unfortunately my biceps aren't responding as quickly as my other muscles, but I know they will in due time. Gotta keep eatin and lifting, they'll go up.
Stay tuned.
-Refuge
*quick note
I did actually test the 1RM in Bench Press and I got 250 pretty easy. I think I could have maybe done 260... but the equation was a good estimation..
Chest & Biceps
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Bench Press
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x120, 5x155, 3x180, 2x225*, 5x205, 5x205, 5x205, 5x205, 14x155
*I attempted to do the working sets at 225 but I'm not quite there yet.
Incline DB Press
6x60*, 6x65, 6x65
*too light
DB Flyes
6x45, 6x50, 6x55
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Barbell Curl
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x50, 6x65, 5x95, 5x95, 5x95, 5x95
Incline DB Curl
6x30, 6x30, 6x30
Rope Hammer Curl
6x90, 6x110, 5x120
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out.
-Refuge
Legs & Tris
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For some reason I ended up skipping barbell squats, or I didn't record them, and I have no idea either way... I hate it when I'm not thorough in my log. I do know I signed up for one of those "free trial weeks" at Gold's cuz my gym was closed that week. I like training there, it was my first time and I liked the switch up from what I'm used to.
Nonetheless.
Front Squat
6x135, 6x185, 6x185
Leg Extension
6x130, 6x130, 6x160
Leg Curl
6x130, 6x130, 6x140
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Random, but I decided to hit my traps quick as well:
Barbell Shrug
40x225 (x2),
Then I went down the rack doing till pretty much failure
50-> 45 -> 35-> 30 ->25 -> 15
I won't lie, I looked retarded shaking with a 15lber... lol but that'll happen after 80 reps with 225.. haha
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CG Bench Press
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x95, 8x125, 3x155, 5x190, 4x190, 5x190
Pressdown
6x100 (x3)
ODX
6x60, 6x70
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Walked in @ like 7pm, and left a couple hours later i think. I was liftin w/ "Big J" cuz MarMar went back home to DC for the summer. Good workout.
-out.
Refuge
... weekend workouts not logged... balls.
Today lifted solo. Had to go to the newer YMCA in the area. They have a decent supply of equipment but I can't stand it there because it's more of a fashion show. Don't get me wrong... there were some strong dudes... but overall, I couldn't reguarily lift there.
Well. week 6. Here it goes...
Bench Press
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x120, 5x155, 3x185, 5x205, 5x215, 5x215'
' that last one I needed a spot. not bad.... def. getting stronger.
Incline DB Press
6x70, 6x80, 6x80
Another PR. 80's on the incline... today is turning out alright.
DB Fly
6x50, 6x55, 6x65*
*A little too heavy for flyes.
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BB Curl
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x55, 5x65, 5x95 (x4), 5 x100
muahaha. stronger again? I think so.
Incline DB Curl
6x35, 6x40, 6x45
Rope Hammer Curl
6x120, 6x130, 6x130
High Cable Curls
6x60, 6x80, 6x80-> 60 -> 40
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out.
-Refuge
Triceps & Legs
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Close-Grip BP
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x105, 5x__, 3x155, 5x190, 4x190, 5x190'
' = last one assisted. For some reason I skipped that last set TF?
Decline Skull-crushers
8x75*, 6x95, 3x105**
*way too light. **too heavy, I ended up jerking it a little too much.
Pressdown
6x144, 6x168, 6x192', 5x132'
' last rep of both sets were assisted.
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Squats
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x185, 5x215, 3x255, 5x335, 5x335, 5x335, 4x335
J had to head home... but I kept goin...
Front Squats
6x155, 6x185, 6x185
Leg Extension
6x180, 6x225, 6x225
Leg Curl
6x180, 6x180, 6x180
Calf Press
10x7 pies.
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Headed out 'round 7:30
-refuge.
Back & Delts
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Walked in around 5:30. J was already there...
Barbell Row
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x115, 5x140, 3x165, 4x210, 3x210*, 4x210, 4x210, 20x140
*Grip gave out, so had to bust out the straps.
Pulldowns
6x204, 6x216*, 6x204
*a bit too heavy
Cable Row
6x180, 6x216, 6x216
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Overhead BB Press
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x75, 5x__, 3x__, 5x160, 4x160, 4x160, 4x160
Upright Row
7x105, 6x110*, 6x105,
*poor form
DB Laterals
6x30, 6x30, 6x30
BB Shrug
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x230, 5x255, 5x325, 5x325
DB Shrug
10x90, 10x90, 10x80
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out round 8pm
-Refuge
Liftin solo today. Got there around 6:20pm. Today is one of the few explosive workouts I actually have recorded... next time around I'll have em all...
On these days, on the eccentric motion I take about 10-12 seconds, then I explode concentrically. Do this for a set of 10 w/ the bar, a set of 5 @ 60%, 4@ 60%, and lastly a set of 3 @60%. It's somewhat funny how hard 150lbs feels when it's a super slow controlled rep.
Barbell BP
10xbar, 5x105, 4x105, 3x105
Barbell Curl
10x25, 5x45, 4x55, 3x55
CG BP
10x45, 5x105, 4x105, 3x105
Squat
10x45, 5x175, 4x175, 3x175
then randomly did a few sets on the preacher curl...
Well boys... week 7 of 8. Shoot just 2 more weeks until I retest all my maxes again to see how much I've grown. On this track I'll def get my goal of 3 pies on the bench press and 405 for squat. This will be huge. I'll have finally caught up to a lot of guys I know... we'll see where the next couple of weeks take me. Also, I have finally squared away my diet so I'm hoping to add a few lbs of muscle (even though that's not the #1 goal right now).
Here it goes
Preworkout I took Nano Vapor and Gakic. Being straight up, I really like Gakic. I am seeing some huge number gains and I think this may have helped...
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Bench Press
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x120, 5x155, 3x185, 2x230, 2x235, 3x245', 3x245''
'last one assisted. ''last 2 reps forced.
Incline BP
4x175, 4x185, 4x185
Cable Crossover
4x60, 4x84, 4x96
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Barbell Curl
1x10@50%, 1x5@60%, 1x3@70%, 4x4-5@90%, 1TF@60%
-->> 10x45, 5x65, 3x100, 3x105, 3x105, 15x65
Hammermachine Preacher Curl
4x115 (x2) 5x115 (x2)
and as if this weren't enough preacher curls... i hit up the regular preachers
12x95, 10x95, 8x105
DB Hammer Curl
4x40, 4x45, 4x45
-Refuge.
Well, my bro J got sick and tired of me always complaining about the lack of size in my triceps so he offered to put me through his workout. I was like errrrr, its not really what I'm focusing on right now but hell, lets do it. So here is what we did
Dips
3 sets of 10. Slow and controlled reps.
Then came the fun.
V-Bar Pressdown stripsets. The first one went like this: 10x168 -> 10x144 -> 10x108. Second set: 10x168 -> 10x144 -> 10x96
Third: 8x168 -> 8x144 -> 8x96
Fourth: 8x68 -> 8x132 -> 10x108
My arms were dyin. By that fourth set... my arms felt like they were about to explode. You have to remember, I've been following a powerlifting / strength specific routine for the past couple months so this volume was kicking my butt.
Then J smiles, unattaches the V-bar and throws on the Straight bar. "Now we do it with this". I'm just like... frick.
Straight-bar Pressdown Stripsets.
8x144 -> 10x120 -> 10x84
8x144 -> 10x120 -> 10x96
8x144 -> 10x120 -> 10x96
Then we hit up this exercise. I guess the best name for it would be Bent Over High Cable Extensions?
10x96, 10x96, 8x108
Lastly I finished up with my normal squat routine
Barbell Squat
10x135, 10x185, 5x215, 4x255, 5x325, 5x325, 5x325, 10x225
Leg Extensions
8x180....
and then I got kicked out...
gym closed at 8
-Refuge.
5:20pm driving from work to the gym, loosening my tie, getting focused for today's session. The music was ramped with Devil Wears Prada and I know today is gonna be good. I can feel it. Well actually, all my body feels is soreness, but hey, thus is the consequence of growing...
Walk in, they still have their gay workout playlist on the overhead sound system. I don’t understand how anyone works out to this. I put in my headphones with a smile of satisfaction. I feel my heart-rate increasing just from the music it seems.
Back and Delts today. Week 7 of 8 on the current strength routine. Thus far, I am stoked with the results. I am finally beginning to add a bit to my lifts. Big J or Magik, or whatever he wants to be called, was already there waiting for me. Yesterday I abandoned my triceps workout and put him in charge of it for the day. Let’s just say my arms are still dyin, 30 something hours later. I look forward to more workouts like that when I finish my power program in a couple weeks.
Well here it goes.
Barbell Row: 10 x 115, 5 x 140, 3 x 165, 3 x 225 x 4, then finishin it off with 20 reps with 140, about 60% of my 1RM.
Shake it off, back’s feelin strong. Head on over to get some cable rows going.
Cable Rows: 6 x 228, 4 x 240, 4 x 240. I feel my form slipping a bit on that last set. This is a crazy weight for me, I def. started using a little bit of legs. So I gotta be a little more strict next time.
Pullups: Saw someone throw the 50 pullup workout challenge out there not too long ago so I wanted to try. This wasn’t part of the “scheduled” workout but screw it, gotta deviate and take advantage of a good day. For this you’re supposed to get 50 reps in as few sets as possible.
It took me 6 sets: 10, 8,8,7,9,8
By this point my back felt swole, starting to fill out the sweatshirt which is a nice change.
Shoulders now.
Overhead Press: 10 x 75, 5 x 95, 3x165x3, 20x95. Clearly I have the weakest shoulders in the world. The sore triceps didn’t help the fact.
Pickin up the 60’s over at the rack I ask this guy John to gimme a spot. I know I have weak delts, and I’m not tryin to drop em on my face. Got 6 reps easy. Then I pick up 65’s. Got another liftoff and got another 8 pretty easy. By this time I’m like WTF? Where did this come from? I have never been this strong for DB overhead presses. Ever. I’m feeling crazy by this point, so I grab the 70’s. Lift off again and another 6 solid reps. This doesn’t happen with me and shoulders. I can’t help but crack a grin.
I finish off Delts & traps with:
DB Laterals: 8 x 25, 4 x 35x2
Rear DB Flyes: 8 x 25 x 3
DB Shrugs: 10 x 85 x 2, 15 x 75 x2
1 sided Pause shrugs: 5 reps each side, then 5 explosive reps together. 50lbs x 2.
I head out round 7:41pm. Body craving protein and sleep.
Today was good.
-Refuge
Another light explosive day. At first I hated these days, but now I realize just how important they are. By emphasizing the explosive concentric motion of these movements I actually feel my body react the same way when I use the big weights now. These pl's know what they're doin.
BP: 10x45, 5x155, 4x155, 3x155
BB Curl: 10x25, 5x55, 4x55, 3x55
CG BP: 10x45, 5x105, 4x105, 3x105
Squat: 10x45, 5x175, 4x175, 3x175
And then cuz I was finished early, and saw my calves in the mirror. I grimmaced at how small they were and proceeded to ravaging them.
Week 8. Monday 6/1
Yup. 3 days later and I still can't walk straight. I wish I recorded that calf workout because I straight up killed them. Def. overtrained, I mean I killed em on Friday.. shoot. Yet I embrace the room to grow.
Nonetheless. It's the last Chest & Bi workout until my big test day on friday. I had to work out solo at the Y again, so def. not the best environment... nonetheless here it is:
BP
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x125, 5x155, 3x185, 3x235, 3x245', 3x240', 3x240', 15x155
' last rep was assisted.
Incline BP
4x175, 4x180, 4x185
Cable Crossover
6x80, 6x100, 6x90
---------------------------------------------------------------------------------------
Barbell Curl
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x45, 5x65, 3x105, 3x105, 4x105, 3x105
Preacher Curl
8x95, 4x105, 4x105
and... I got kicked out again. The Y closes at 10. Great.
-Refuge
Took 2 servings of Nano today... figured I have it so I might as well finish it off....
Went balls to the wall today. Like I was insane. I had my headphones in and I thought I was gonna kill ... idk... stuff. haha
CG Bench Press
10x105, 5x135, 5x155, 3x195* light weight. so I threw on 215. Got another 3 easy. I could have gotten 6 I think! Jumped up to 225, and I got 2.5 solid reps, I failed halfway through the last one but who cares? That is like a 30lb jump in one week! This is the most amount of PR's I've had in a workout, it was tight.
Decline Skullcrushers next. 6x100 (this felt light too). Put on 110 and got 2 sets of 4 with it.
Cable Pressdown after that. Decided to once again detour from the routine and did my own thing. 4x192, 4x192, 4x204 -> 4x168 -> 8x132 -> 8x96 slowwww reps.
Now on to the rack. Squat day as well. Even if I failed with a light weight, I could care less. That arm workout made me feel ridiculous. I loved it.
Squat
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x185, 5x215, 3x255, 3x325, 3x325, 3x325, 3x365!!, 15x225. Freakin out yet again. I tried 365 last week and failed. Completely. Today I throw it on, buck up and get 3 reps. God today was good.
Leg Extension
5x180, 4x205, 4x205
Next I went over to the standing calf raise machine. I threw on a couple 45's for a few sets at a really light weight... my calves are still feelin it from last friday.
6x90, 15x90, 15x90, 20x90
And then I felt like just killing my triceps so I hit up a stripset of the Bent-Over High Cable Extensions: 6x168, 8x144, 8x120, 8x96, 8x72.
Walked out at 7:15. Today was awesome. Days like this make me so pumped for the future of my bodybuilding career. If I keep this up, I'll be insane.
Keep watchin. I'm coming for you ANIMAL.
-Refuge
This is the last session before the big one on Friday. The last back and delts workout of the program.
Took Nano again, cuz I suck at delts and need the boost.
Barbell Row
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x115, 5x140, 3x165, 3x225, 4x225*
at this point I'm thinking, "is this too light too now?? Well alright then.." so I added 20lbs
4x245, 4x245, 4x250, 36x155.
This. Is. Nuts. I have no idea where this is coming from... jumping 25lbs in a week!? sick.
CG Pulldown
4x180, 4x216, 4x216,
Cable Row
4x192, 4x216, 4x228, 4x240! Yet another PR.
Overhead BB Press
1x10@50%, 1x5@60%, 1x3@70%, 4x2-3@95%, 1TF@60%
-->> 10x75, 5x95, 3x135, 3x170, 3x170, 2x170', 20x95
' I was tryin to make the jump too early, my delts aren't quite there yet. I hate weak shoulders.... ugh
Upright row
4x105, 4x115, 4x115
BB Shrug
10x205, 8x275, 4x315, 6x315
Seated DB Shrugs
20x50, 15x50
and that's it.
-Refuge
So today’s the big day; the culmination of the past 6o something days of dedicated strength-specific training. The final 5RM testing day.
Only problem is, the freakin idiots at the front desk won’t let me in. I can’t find my ID and they refuse to let me in, even though I’m there every day. I was pissed. I was beyond pissed. I had just taken 2 servings of Nano Vapor, and I could feel my body heat rising with my frustration.
So. I drive all the way back home, tearing apart the house looking for my wallet. No where. WTF. This is not my day. I jump on the computer and check my email… sure enough there was an email stating someone had turned in my wallet to the main desk at the ILRC. Looked at the clock. 6:08. Missed it by 8 minutes. They close at 6 on Fridays.
I drive all the way back to the gym, and this time they let me in. I’m glad I didn’t have to kick their teeth in.
Jason’s been wondering where I’ve been for the past hour and a half and I just shook my head. He knew I was pissed.
Well, I figured I’d be negatively affected by all this but when I hit the Bench Press to start testing, I was proven wrong.
Bench Press: 10x135, 3x185, 5x235, 4x240’
‘I shoulda got this but I just missed it. Still 235 is the new PR. My mood slightly turns towards the better. Pluggin this weight into the formula. My new max = 273.0678
Barbell Curl: 5x85, 95x3, 115x5!!, 4x120!!
‘ More PR’s. Finally my biceps are steppin up. This was like a 15lb gain in 4 weeks… Sexy. Lol. This makes my max = 130.7303
CG-Bench Press: I warm up with 185, throw on 210, got that pretty easy. Add 5lbs…. 5 reps baby. Another PR. Max = 243.8003
BB Wrist curl: If you’ve been following this log, you’ll notice I pretty much skip this workout w/o fail. Therefore my forearms remain at 5x85. (1RM = 97lbs)
Tomorrow I finish the rest of the testing. Then I’ll do a final comprehensive review of the program. I’m stoked. Tons of PR’s, pretty much every workout. This is what it’ll take to get me to where I need to be.
Out.
-Refuge
The official last day of this power trip. The final day of testing. Check it:
Overhead BB Press: 8x95, 5x135, 5x160! PR right there. (1RM=181.6)
Over the course of the program, the Barbell Row has become one of my favorite exercises. When I first started lifting I had tried to do this, but went about it all wrong, and hurt my lower back. With this program I tried it reluctantly, and now it is quite possibly one of my favorite movements. Plus my numbers are jumping:
8x135, 5x185, 5x250! (PR)(again) (1RM=283.3748)
BB Squat. I wasn’t sure how I would perform on this. I’ve seen tons of growth in my leg strength, but I was unsure of just how much to push it. I did a warmup set with 185, another with 275, and then one last one with 315. Then came the big weight. I threw on 365, and then busted out 8 reps! They weren’t quite parallel but, my buddy said they were def. legit squats. Now I’m only testing a 5RM but I just got 8. So I added some more plates. My first attempt at 405 ever. On anything. I got the 5. I might’ve jumped cuz I was siked, but my legs felt like jelly. (1RM=458.56795)
Then came the good ole calf press. Also this is another workout I’ve been skipping. And I know it shows. I ended up putting on a little over 750lbs and still got the 5 reps. That is almost maxing out the leg Press, so I was content with the progress despite the lack of training. (1RM=871.337)
Mmm. Another solid test day.
Out.
-Refuge
Final Review.
Let’s see how much I’ve really added to my lifts in 8 weeks.
Starting 1RM: Barbell Bench Press = 243lbs
Unveiling 1RM = 273lbs
Gain: 30lbs! (12% increase)
Starting 1RM: Barbell Curl = 108lbs
Unveiling 1RM: 131lbs
Gain: 23lbs! (21% increase)
Starting CG BP 1RM: 199lbs
Unveiling 1RM: 244lbs
Gain: 45lbs! (23% increase)
Starting BB Wrist Curl: 97lbs
No net gain.
Starting Barbell Squat 1RM: 316lbs
Unveiling 1RM: 459lbs
Gain: 143lbs! (45% increase)
Starting Overhead BB Press 1RM: 164lbs
Unveiling 1RM: 182lbs
Gain: 18lbs! (11% increase)
Starting Bent Over BB Row 1RM: 227lbs
Unveiling 1RM: 283lbs
Gain: 56lbs! (25% increase)
Starting Leg Press Calf Raise 1RM: 804
Unveiling 1RM: 871lbs
Gain: 67lbs! (8% increase)
Starting Barbell Shrug 1RM: 459
Unveiling 1RM: No net gain. Man, I wish I was more disciplined.
Wow. I’m rereading these numbers. This is freakin insane. This is more growth over 8 weeks than any of the past years worth of bodybuilding. I was hoping to gain about 10% strength in each of the latter movements, but in some I way exceeded that goal.
I plan to go through this program one more time from the beginning. If something is working, there is no need to fix it or change it. One more time and then I’ll switch it up a bit. I need to see how far I can push myself!
The Animal is out. Keep watch.
-Refuge
Today's a rest day. Which is good. I'll need ample rest before I start the phase all over again. I'm pretty stoked to see my gains this time around.
The only thing that sucks is that I won't be able to start until I get back from AT. I leave next week for 2 weeks of annual training... PT is what's on the schedule which sucks. But I don't think I'll lose much / if any strength at all.
Seeing as how I only have 1 week until I go, I may just do a random 1 week weak point training thing. idk. Focus on upper chest? Bring up my calves? Work that long head of my tris?
Idk yet. I'll figure it out tonight and letcha know.
-Refuge
Hit the scale today, and gents, I have finally broke 190lbs. I am now 191. My goal to break 200 by the end of the summer is very realistic. I have gained 7lbs in the last 2 weeks.
Crazy when you finally get your diet straight eh?
Crazier thing is I am lifting for strength, gettin size isn't one of my foremost priorities right now.... with that being said, I can't wait until I am lifting strictly for size again...
-refuge
So, I'm workin all day... lookin forward to gettin to the gym to kill chest with my buddy Jason.
11am. Meal.
1pm. Meal.
3pm. Meal.
5pm. Snack and commute to gym.
I get there, get changed. Made the official weigh in, 191 as I mentioned before. Stoked, cuz this is the heaviest I've ever been. And I'm not stopping....
Turns out, J's got other plans. Another one of his killer tricep workouts.... oh boy.
Jumped right into skullcrushers... 10x65 (x2), 10x85, then 6 reps for 105lbs.
Then grabbed a couple of 10lber DB's and proceeded to do a triset of various kickback. Did that a couple times and ended up being like 60 reps.
Then we hit up the parallel bars for dips. turns out my gym doesn't have the weight belt anymore cuz someone broke it. Jason's like its all good. 4 sets of 12 w/ bodyweight. Normally I've viewed dips as a finishing exercise and was surprised we were done already... I asked him about it. He laughs, saying "that was just the warmup".
Yea. This kid is crazy.
Went over to the cables for some stripsets w/ the V-bar:
15x155-> 10x132 -> 5x85
12x145 -> 10x120 -> 5x85
12x145 -> 10x145 -> 5x85
12x145 -> 10x120 -> 5x85
Then repeat that with the straight bar. FML.
Did a couple sets of Overhead EZ bar extensions then did 2 sets of Bent-over High cable rope extensions...
my elbow started killing me so I had to call it quits at this point... I have no idea what Jason did to finish off his tri's... but mine are dying.
I'll let ya know how dead they are tomorrow.
-Refuge
Today I was surprised I'm not nearly as sore as I thought I would be after yesterday's thrashing....
Post-workout supplementation and other protocol musta been dead on.
Today I'm hitting up biceps w/ jason again (I think). I'll post it in a few hours...
-Refuge
Biceps with Jason.
'Nuff said. 5:36pm and we get to work straight away.
Barbell Curl: 10x65, 8x95, 8x95, 8x95. This was a sick few sets. I've never curled 95 for sets before, so I am seeing practical use of my new strength levels...
Bent-Bar Low Cable Curls: 10x122, 8x132, 10x122'
'last 2 were forced reps.
After the bent bar cable curls, J throws on the straight bar and we do the same thing pretty much: 10x96, 10x120, 6x132, 8x132.
Then we hit the Preacher bench for some preacher curls. Preacher curl drop sets that is...
1st dropset: 10x95 -> 10x75
2nd Dropset (double drop): 8x115 -> 8x95 -> 8x75
Then did that second set again.
Then we took the EZ-bar and did some standing EZ bar curls: 10x75 (x3)
To completely finish off (even more so haha) we took light Dumbells and did alternating curls to stretch out the biceps and get a really hard contraction.
6:45 and I head out. All that in about an hour... it was intense. I'm still having trouble scratching my head... biceps bout to explode.
-Refuge.
Legs. It was insane. Jason decided to sit my leg session out today and just watch. He kills me on everything except legs... he dreads this day. Here's why...
I tried a light warmup on the hack squat, but for some reason this always kills my calves, so I was content when the Rack cleared out.
My turn...
BB squat: 10x135, 5x185, 5x225, 5x275, 5x315, 5x365, 6x405, and then 3 with 455!! New PR by far... It wasn't close to A2G, but I put a bench underneath me and went down to that... low enough for me at this point in the game...
Smith Machine Front Squat 8x185 (x3)
It was this point in the workout that I grabbed the trashcan. I was so close to throwing up everywhere... haha... insane workout thus far.
3 Sets of Sissy Squats. 8 reps a set.
Then hit the leg curl bench. 3 sets of 8 with 185.
Then came calves. I absolutely love training calves now. They can take soo much and I love pounding them. Eventually they'll start to grow haha
Standing Calf Raises: 10x270, 10x270, 12x230, 15x180, 25x90.
Seated Calf Raise. To hit more of my soleus.... 8x130, 10x110, 12x90, 15x90, 25x50
Leg-Press Calf Raise: 8x450, 10x360, 15x270, 25x180.
Today was probably the first time I've actually felt a legit pump in my calves. I was walkin like a retard outta the gym, but thats so one day I'll walk in, and people will know ANIMAL has arrived.
-Refuge
and when I said Hack squats kill my calves... I meant knees.
Well today I'm not limping nearly as much as I thought I would have. I feel good. Legs got an awesome workout. I'm looking forward to squatting a little deeper on those Smith Front squats.
Today the plan is to hit Chest, Delts and Tri's with my boy "Hawk". It'll be the first time liftin w/ him so it should be good, but I don't know exactly how it'll go but I'll post the session later....
Well, like I said. First session w/ my boy "Hawk". His real name is John, but he sports the fohawk, so hawk just fits... it was my nickname for him before I met him a couple weeks ago. He's a solid bro, works hard and it def. shows. Here's our session:
DB Bench Press: 10x75, 10x85, 8x100, 12x100, 10x100', 9x100''
'Last 2 reps assisted. ''last rep was assisted.
DB Incline Press: 12x55, 12x65, 12x75, 12x80!
I just couldn't get the weight to feel heavy enough, I may just try working sets w/ 80 next time. Big weight for me on incline. Hawk was definately the most motivating spotter. He was straight yelling at me to get at least one more rep.
It worked.
Seated Overhead Barbell Press: 5x95 (x5)
My delts were already fatigued from Chest, so I wasn't nearly as strong as I usually am on these. This was kinda a bummer. I don't like working Delts & Chest together cuz I can't kill em both when they're fresh. They work together too much for me to pull a strong workout together.
...
After the barbell press we hit up this crazy superset:
-EZ- Bar Upright Row: 8x125, 9x125, 12x125
-Front DB Raise: 8x30, 8x30, 8x30
-Lateral DB Raise: 8x25, 8x25, 8x25
-DB Abductor Thing: 8x25, 8x25, 8x25
My delts were killin me. At this point Hawk had to head out, so I figured I'd nail traps to finish it off.
Did the workout my buddy Jay showed me:
70's x 15 ten-second-hold shrugs
supersetted with 15 explosive shrugs
Drop the DB's and repeat.
Then I grabbed the 40's and did the superset of slow / explosive reps, but this time seated.... then did it again w/ no weight. Sick traps workout.
Headed out around 7:30.
Out.
-Refuge