View Full Version : Journey towards refuge: the first few steps...
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, as well as under the watch of other Animals, I WILL BECOME REFUGE. I WILL BECOME AN ANIMAL.
So here it is. My journey to become Refuge. My walk. My thoughts. My journal. I will post workouts, and basically whatever is on my mind depending on how life inspires me at that particular moment.
Every journey begins with that first step. Here are my first few...
-Refuge
This will be my log from here on out. A fresh start. A log of the past 8 weeks through the present. Enjoy.
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.
So here comes the confession.
My body stats right before I started this phase back in April. You gotta start somewhere right? As you can see, I'm fighting my genetic disposition towards ectomorphism. I'll win though. I'm crazy enough to try to defy genetics.
Height: 6'1
Weight: 183lbs
BF%: 10.5 *(Bodpod tested, but it was right after I ate, so it threw it off.... I know I'm leaner)
Chest: 41"
Arms: 14"
Hips: 30"
Waist: 28.5"
Quads: 21.75"
Calves: 15"
Forearms: 12.5"
Neck: 16"
Puttin these here, cuz when I get to my destination, it'll motivate me to see how far I've come.
C.Coronato
06-12-09, 11:30 am
Good shit homie. Do work.
Good shit homie. Do work.
thanks big guy.
I'm working to get to the point where I can hang w/ ya in the gym.
... I'll get there. I'm more motivated than ever.
-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.
I'll outline em more specifically in a bit.
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.
-Refuge
...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...
So as you can tell. I've been gone for a while. The military had called my name, and I had to go through a bunch more training. Air Assault school, AT, you name it, I've prolly done it since my last login here.
So, I'm posting allllll my logs for the past while in order to catch up to where I'm at today. So, this involves flashbacks back to April.
Hold on, this'll be a trip.
-Refuge
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
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
And at this point comes a huge lapse...
I began training, and conditioning for Air Assault school for the ARMY. Basically, if I put on running shoes my metabolism gets ramped. Now, I'm already a lean guy, sixpack / striations year-round. (Even when attempting to bulk) sooo cardio will kill anything I've gained.
Sigh. The things I do for my country.
Well gents, I just got back from Air Assault, my wings are looking sexy, and I feel pretty accomplished for doing as well as I did. Over 150 soldiers failed out of my class, so I'm glad I'm of the remaining 50%. Yet, with the wings, comes sacrifices. 15lbs of muscle that is. All the running, conditioning, and decrease in food intake is the perfect situation for my body's catabolism. This is a huge setback, I pretty much lost all the gains of the summer, but with the new school year here, I'll get amped to get everything back up to where it was....
and then some.
I figured I might as well start with my strength program again. I was making successful gains both in strength and size. Strength-specific training will again be my focus for the entirety of this semester. There is a huge wall of fame at my school's gym with all the highest maxes of guys over the years... I'd like my name up there. I have 2 years. That is def. a tangible goal.
Barbell Bench Press
-->> 215x5
(215x1.1307) + .6998 = 243.80
Est. 1RM = 245lbs
Barbell Curl
-->> 5x100
(100x1.1307) + .6998 = 113.77
Est. 1RM = 115lbs
Close-Grip BP
-->> *5x185*
(185x1.1307) + .6998 = 209.88
Est. 1RM = 210lbs.
Barbell Squat
-->> 5x405
(405x1.09707) + 14.2546 = 458.57
Est. 1RM = 460lbs
Barbell Overhead Press
-->>5x140
(140x1.1307) + .6998 = 158.99
Est. 1RM = 160lbs.
Bent-Over Barbell Row
-->> 5x235
(235x1.1307) + .6998 = 266.41
Est. 1RM = 265lbs.
Leg Press Calf Raise
-->>
Est. 1RM = 804 lbs
Barbell Shrug
-->> 5x405
(405x1.1307) + .6998 = 458.63
Est. 1RM = 459lbs
Barbell Wrist Curl
-->> 5x85
(85x1.1307) + .6998 = 96.80
Est 1RM = 95lbs.
So I've gone up in some, down in most since this summer. But hey, this is only a minor setback. I'm gonna hit those weights, nail my diet, and blow past these numbers. Hold on.
-Refuge
Week 1. Here's the first Chest / Bi workout of the semester, and since my return. Ohhhh this is gonna hurt.
Walk in about 0715.
Barbell Bench Press: 8x135, 5x145, 3x175, 8x185, 8x185, 7x185 plus one forced(+1), 5x185 plus 2 forced(+2). Finished it off with a set to failure with 50%. (11x135)
Next came the incline DB's... 8x70, 10x65, 10x65
Then Mar and I hit up biceps starting with Barbell Curls:
10x65, 5x75, 3x90, 6x95 (+2), 4x95 (+4), 6x95 (+2)
DB Incline Curls: 10x25, 10x30, 10x30
Walked out about 0830, feeling pretty down that my chest has lost sooo much strength. And now I have classes till 1830. Balls.
-Ref.
Leg day. I won't lie.... it was hard getting myself out of bed knowing I had my first leg pounding in over a month. But, ya gotta do it.... I want getting into bed post-workout to be harder than getting out pre. lol
Walked in @ 0723
Barbell Squat
10x230, 5x275, 3x325, 8x345, 8x345, 8x345, 8x345, 20x235
Front Squat - Unfortunately, the rack was taken, and we were running a little short on time. Mar and I decided to pass this exercise.
Leg Extension
10x225, 10x225, 10x225
Leg Curl
10x180, 10x180, 9x180
And now to the triceps. Started out w/ Close-Grip Bench Press:
10x105, 5x135, 3x155, 8x165, 8x165, 8x165, 7x165(+1), 26x105
Cable Pressdown... out of nowhere Mar, somehow gets stronger than me in this... which is wierd... I've always had stronger triceps. He claims to have been outta the gym for the past 2 weeks, so I"m dumbfounded how he got as strong as he was....
10x144, 10x156, 6x168(+4)
Lastly, we hit up some overhead tricep DB Xtensions: 10x70, 8x70, 8x70
Walked out at 0859
looks good man! keep up the good work. I like your leg exercises.. makes me want to modify my routine.
looks good man! keep up the good work. I like your leg exercises.. makes me want to modify my routine.
Thanks boss, I actually have to skip calves on leg day because I don't have enough time to train em with the rest of my legs haha.
I won't lie. Those Front Squats after Barbell Squats is rough. I grab the trash can everytime just in case meal #1 comes back up haha.
Now for Back / Delts... Mar wasn't feeling too hot in the morning so I hit this solo later that night. Shoulders and solo don't mix... I hate not have a partner on delt day...
Barbell Row: 10x135, 6x165, 3x185, 8x200, 8x200, 8x200, 8x200, 29x135
1 arm DB Row: 10x65, 10x75, 10x95
Cable Row: 10x216, 10x204, 10x204
Overhead Barbell Press: 10x75, 5x95, 3x115, 8x120, 8x120, 8x120, 8x120, 18x75
DB Overhead Press: 10x50, 10x50, 10x50
DB Laterals: I guess I did only one set with 15lbs?
Headed out at 2119.
Saturday morning. After a days rest I feel pretty good. I am upset that I have lost so much strength, but I am eager to watch how I progress over the next few weeks....
Nonetheless here is explosive day 1 workout:
Bench Press: 10x45, 5x125, 4x125, 3x125
Squat: 10x45, 5x230, 4x230, 3x230
BB Curl: 10x45, 5x65, 4x65, 3x65
CG Bench Press: 10x45, 5x105, 4x105, 3x105
And thennnn I think I wanna kill my calves. I mean I did skip them on leg day... soooo here it goes.
Standing Calf Raise: 8x310, 10x270, 12x230, 15x180, 25x90, 10x310
Seated Calf Raise: 8x130, 10x110, 12x90, 15x90
Ended at 1041
Sunday's pump workout. The last day of week 1. I'm not too impressed with any of my lifts this week. I think my body just had to be shocked this week so it'll respond over thedays to come. Soo I expect the next 3 weeks to be more productive.
Overhead Press: 10x45, 5x75, 4x75, 3x75
Barbell Row: 10x45, 5x145, 4x145, 3x145
BB Shrugs: 10x45, 5x225, 4x225, 3x255
Then Mar and I wanted to go do my famous bicep pump. Just a little something extra:
Triset
- W-bar Cable Curls: 20x96, 20x72, 20x72
- Rope Hammer Curls: 20x96, 20x84, 20x84
- Machine Preacher Curls: 20x25, 20x25, 20x25
Love this arm workout. A triset of 60 reps is no joke. You're arms will want to fall off and run away and hide from you. haha
Week 2. Day 1. Chest and Biceps
1305 start
Bench Press: 8x135, 5x145, 3x175, 8x185, 8x185, 8x185, 8x185, 26x135
Did much much better this week. Still, numbers are still wayyy too low, but I am regaining my strength slowly. My endurance seems to be catching up much faster.
Incline DB Press: 10x65, 10x65, 10x65
Barbell Curl: 10x65, 5x75, 3x90, 8x95, 7x95 (+1), 5x95 (+3), 8x95, 27x65 drop down to seated barbell curls and got 8 more. This was intense.
DB Curls: 10x30, 10x35, 10x35
Rope Hammer Curls: 10x120, 10x120, 12x120 (stripset alll the way down the stack)
Finished at 1448
-Refuge
Apparently I keep jacking my dates up, but this was def. the Tri / Leg work out for Week 2. 9/2/09
Walked in at 7:50... a little later than I would have liked.
The rack was taken up, so Mar and I decided to hit tri's first today:
CG BP: 10x105, 5x135, 3x155, 8x165 **** My right shoulder got sooo jacked up, it was killing me, so I thought it would be wise to not finish the next few sets.
Cable Pressdown w/ wide bar: 10x168, 10x168, 10x168
1 Arm ODX: 10x15, 10x20, 10x25
Then came the legs...
Barbell Squats: 10x230, 5x275, 3x325, 8x345, 8x345, 8x345, 8x345, 29 x 230
Front Squat: 10x175, 10x175, 10x175
Leg Extension: 10x225, 10x225
Had to head out at 0908 to shower and eat before class. Def. gotta get to the weights earlier on Tuesdays....
-Refuge
9/3 - Thursday - Week 2 - Delts / Back
Overhead Press: 10x75, 5x95, 3x115, 8x125, 8x125, 8x125, 8x130, 28x75
OD Press: 10x55, 10x60, 10x60
DB Laterals: 10x20, 10x20, 10x20
BB Row: 10x135, 5x165, 3x185, 8x200, 8x200, 8x200, 8x200, 43x135
Seated Cable Rows: 10x204, 10x216, 10x216
1DB Row: 10x95, 10x95, 10x100
Walked out at 1517, right shoulder not bothering me too badly.
-Refuge
Durrikan
09-06-09, 5:30 pm
nice workout bro
Thanks for the encouragement boss. I don't even want to think of the size / strength I'll have when I get to the point that you're at! That's awesome you're still with it Dur. The workouts will just get better, keep watching out.
-Refuge
Mar and I ended missing the Sat / Sun workouts, due to Liberty University's Ultimate Frisbee Tournament. We are both on the team, and this year, we took home the championship!! Beat out 17 other teams. It was rough, about 8 straight hours of disc. Def. burned way too many calories, but it's all good. Just a minor setback. We'll hit it hard this week...
9/8, Week 3, Tuesday, Chest and Biceps
Well, normally we get it done pretty early, usually before all our classes. We ended up staying up late last night, so I didn't want to have a sub-par workout due to sleep deprivation, so I slept in until about 0800 this morning. Got outta class around 12, but my bro Rev wanted to get some chow. This threw me off, because I had just taken my pre-workout pump mix. So, that sucked. Lunch was good and we got there about 1300.
Here's the working set rep-scheme for the next 2 weeks:
10@50%, 5@60%, 3@70%, 4x6-7@85%, 1TF@60%. Therefore the first 3 sets are clearly warmup....
Barbell BP: 8x135, 5x145, 3x175, 6x195, 6x195, 7x195, 7x195, 21x145 (Realized that 195 is only 80%.... my bad)
Incline BP: 8x155, 8x155, 8x155
Cable Crossover: 8x72, 8x72, 6x72 (+2 forced)
Chest was feeling pretty good, I had the most endurance; chestwise that is... today's workout almost seemed too easy? I think my strength from the summer is returning.
Barbell Curl: 10x65, 5x75, 3x__, 6x100, 6x100, 6x100, 6x100, 12x75
Preacher Curl: 8x95, 8x85, 8x90
Hammer Curl: 8x45, 8x50, 8x50!
That's right. ya boy is curlin 50's. This is absolutely out of control. I have no idea where this came from?? My biceps have never been this strong before. I was stoked, and pleased with the workout today.
Headed out 'round 1525
Out
-Refuge.
Unfortunately I had to wrap up week 3 with an FTX with my unit. We were out in the field for 3 days, so working out wasn't exactly an option.
Stoked to jump into week 4 and then to retest the 5RMs... Let's see how much stronger I've gotten.
I like to do "spot-checks" on my diet. That is, on all my off-days I keep a pretty detailed food journal just to ensure I'm taking in as much as I need. It gives me great insight into why or why not I'm growing and helps me adjust it to suit my newly discovered needs. I'll post today's spot-check later this evening.
out
-Refuge.
Ronald A. Strahan
09-17-09, 3:43 am
Unfortunately I had to wrap up week 3 with an FTX with my unit. We were out in the field for 3 days, so working out wasn't exactly an option.
Our line of work does not always provide the best conditions for building pr gym progress. But, fuck it, I can't imagine doing antyhing else! Looks like you know how to role with the scheduling as well, get it while out can and leave nothing in the weight room!
That's what I'm talking about Ron... it takes even more focus and intensity in the gym to keep up with some of these guys lol. I go out to the field or out to a school and lose like 10lbs.
But how many bodybuilders can claim they jump out of helicopters and blow stuff up for a living?
Army Strong. Hooah.
-Refuge
Week 4. Here we go. 3 days of heavy lifting, 1 day of rest, then 2 days to retest my 5RMs. I'm stoked already, and I haven't even seen the numbers yet... but I know I'm getting stronger. Slowly.
Tuesday. September 15. Chest / Biceps
Mar, Rev and I walked in around 1235 today. We were eager for chest because lasts week heavy chest day, we only used 80% of our maxes instead of 85%. It was my mistake, I told the guys the wrong calculation so that sucked. Today however, we hit it good.
Barbell BP: 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x135, 5x145, 3x175, 6x210, 6x210*1, 6x210*1, 6x210*1, 14x145
Incline Barbell Press: 8x155, 8x155*1, 8x155*1
Cable Crossovers: 8x72, 7x84, 8x64 (Perfect form)
And then off for some biceps...
Barbell Curl - 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x65, 5x75, 3x85, 6x100, 6x100, 6x100, 6x100*2, 12x75
Preacher Curl: 8x90, 8x95, 7x100
Hammer Curl: 8x50, 8x50, 8x50
Headed out about 1440.
-Refuge
Wed. Leg day. 0730
Mar had a bball game that night so he bailed on legs. It was just me, my belt, and that rack...
Barbell Squat: 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x230, 5x275, 3x315, 6x345, 6x345, 6x345, 6x345, 12x230 ( I know... I forgot I was supposed to use 60%)
Some fit chick got to the legpress machine about 2 seconds before I did. Balls.
Just went to the next exercise:
Leg Extensions: 8x225, 8x225, 8x225
Romanian Deads: 8x225, 8x225, 8x225
Then Mar comes to hit some heavy triceps work...
CG Bench Press: 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x115, 5x135, 3x155, 6x180, 6x180, 6x180, 6x180, 14x135
Skull Crushers: 8x85, 8x95, 8x95
Then did a quick superset of weighted dips and ladders...
-Refuge.
Our line of work does not always provide the best conditions for building pr gym progress. But, fuck it, I can't imagine doing antyhing else! Looks like you know how to role with the scheduling as well, get it while out can and leave nothing in the weight room!
P.s. What branch are you mate? It's good to find people who understand the hassle of bbing and serving ha.
Well today was a trip. I only have one class on TR's, then on thursdays I have "Chinese Table". After I got done with that, I had to head out to my eye appt. They were droppin stuff in my eyes and hooking up all these machines and things and I was like "Shoot, I gotta get outta here and eat something." It's funny how now that I have my diet pretty squared away, my body almost anticipates its next feeding time every couple hours. It's like clockwork.
So I pull up to the gym, my eyes soooo freakin dilated, and I had a slight headache. Then Its about 1530 I hit the OP....
Overhead Press: 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x75, 5x95, 3x115, 6x145, 6x150, 6x150, 6x150, 26x95
Upright row: 8x115, 8x115, 8x115.
-This was easy which was cool. That's some serious weight for upright rows.
DB Standing Laterals: 8x25, 8x25, 8x30
-This last set was a bit heavy.
Bentover Barbell Row: 10@50%, 5@60%, 3@ 70%, 4 x 6-7@85%, 1 TF @ 60%
-->> 10x135, 5x155, 3x185, 6x225, 6x225, 6x225, 6x225, 34x145
Close Grip Pulldowns: 8x204, 7x216, 8x216
Cable Rows: 8x228, 8x228, 8x228
1649
Out.
Subbed. Workouts are lookin strong bro.
Military?
Ronald A. Strahan
09-17-09, 9:16 pm
That's what I'm talking about Ron... it takes even more focus and intensity in the gym to keep up with some of these guys lol. I go out to the field or out to a school and lose like 10lbs.
But how many bodybuilders can claim they jump out of helicopters and blow stuff up for a living?
Army Strong. Hooah.
-Refuge
I'm a intel analyst at Beale AFB~ Airpower! It's not always exciting but every now and then something goes down and it's like... Shit! I can't believe I get paid to do this. What's your MOS?
I read that note on your eye appt. Sounds like you've got you deit dialed in, if you're 15 minutes late on a meal and your muscles are telling you to feed them, you're doing something right!
Subbed. Workouts are lookin strong bro.
Military?
Thanks boss. They'll be looking stronger as time passes too. This program is solid. Very solid strength gains.
Yes. I am serving in the Army with the 29th ID 1/116 out of Virginia.
I'm a intel analyst at Beale AFB~ Airpower! It's not always exciting but every now and then something goes down and it's like... Shit! I can't believe I get paid to do this. What's your MOS?
I read that note on your eye appt. Sounds like you've got you deit dialed in, if you're 15 minutes late on a meal and your muscles are telling you to feed them, you're doing something right!
11C - Indirect Fire Infantryman. When I commission however I will probably start out as an Infantry Officer and then reclass into Intel. That's what I'm studying in school, so I may just commission directly into intel.
Yea, my body is pretty good at letting me know whats up.
-Refuge
Today is it. The day I test all my 5RM (according to the program). With these new lifts, I'll be able to switch up my program and go heavier. Here it comes gents. Halfway through POWERTRIP 2.
Walked in about 1000. Mar and I are stoked. Test days are always motivating... I love watching myself grow.
Barbell Bench Press:
-->> 10x135. 3x185. 3x205. 5x225* New PR for this trip. Went for 235, but I died on like 3.
Barbell Squat: 8x235, 3x315, 5x425, 4x455** no good. I couldn't get low enough for me to count it. I don't go parallel because I feel like it's an insane way to jack up your knees. I usually go a little above parallel. Nonetheless, when I test I prefer to do box squats. Nonetheless, I couldn't get down to the box with 455. I'll take 425.
Barbell Curl: 8x65. 5x120* A little too much swinging. I counted 115.
CG Bench Press: 10x115, 8x135, 215x5.
Tested Sunday:
Overhead Press: 15x65, 8x115, 3x135, 5x165.
BB row: 10x135, 5x255.
That's what's up.
Out.
-Refuge
So you've seen the lifts, now let's see how much improvement I've made since 4 weeks ago.
Starting BP: 1RM = 243lbs
4 weeks later: (225 x 1.1307) + .6998 = 255.1073 = 255lbs.
Net Gain = 12lbs = 5% gain!
Starting Barbell Curl: 1RM = 108lbs
4WL: (115 x 1.1307) + .6998 = 130.7303 = 130lbs.
Net Gain: 22lbs = 20% gain!
Starting CGBP: 1RM = 199lbs
4WL: (215 x 1.1307) + .6998 = 243.8003 = 245lbs.
Net Gain: 46lbs = 23% gain!
Starting Barbell Wrist Curl: 97lbs
(85 x 1.1307) + .6998 = 96.8093
4WL: No change. (Haven't done this at all)
Starting Barbell Squat: 316lbs
4WL: (425 x 1.09707) + 14.2546 = 480.50935
Net Gain: 164lbs. 52% Gain!
Starting Overhead Barbell Press: 164lbs.
4WL: (165 x 1.1307) + .6998 = 187.2653 = 187lbs.
Net Gain: 23lbs. 14% Gain!
Starting Barbell Row: 227lbs
4WL: (255 x 1.1307) + .6998 = 289.0283
Net Gain: 62lbs. 27% gain!
Barbell Shrug. Unfortunately another one that doesn't get worked as it needs too.
As I mapped all this out, I couldn't help but smile. Not really at where I'm at now, but because of how far I've come. In most lifts I'm up by 20%. The way I designed the program was to attempt to gain 25% by the end of 8 weeks. It's only been 4 and I've exceeded my goal in some lifts! There's nothing sweeter.....
-Refuge.
Week 5. Second half of the POWERTRIP. Stoked. Ready to rock, here was Tues. workout.
0830 w/ Mar.
Barbell BP: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x135, 5x155, 3x180, 4x235*2, 4x230*2, 4x230*2, 4x230*3, 23x125
Incline DB BP: 6x80, 6x80, 6x80
DB Flyes: 6x40, 6x45, 6x45
biceps...
Barbell Curl - 10@50%, 5@60%, 3@ 70%, 4 x 4@90%, 1 TF @ 50%
-->> 10x65, 5x80, 3x90, 4x120 x 4. Every rep forced.
DB Incline Curls: 6x40, 6x40, 6x40.
Headed out about 1015.
-Refuge
Mar and I getting it done. Delts / Back. 0800 in the morning.
Overhead Press: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x95, 5x115, 3x130, 4x170*3, 4x170*4, 3x170*3, 3x170*3, 14x95.
Overhead DB Press: 6x70, 6x70, 6x70
Time check: 0904... skipped flyes to fit in back before class...
BB row: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x145, 5x175, 3x190, I tried doing rows, but this is impossible to do / spot w/ 90% of my 1RM. Moved to TBar rows where Mar could force the reps: 4x135, 4x135, 4x135.
9:30
We had to head out. ONly got like half the workout in. That sucked. It was our own fault though, we were an hour late....
-Refuge
So it's Friday night. Pretty early. I got out of class early cuz we had a test, and i finished within 20 mins. What better to start my weekend than a solid workout?
I'm sick of always missing traps and calves because I have class. Tonight I killed both. And then some....
Standing Calf Raises: 8x330, 10x270, 12x230, 15x180, 25x90.
Leg Press Calf Press: 8x450, 10x450, 12x360, 15x270, 25x180.
Smith Machine CR: 15x225, 6x315
1 Legged CR: 10 reps each leg x 2.
Then to traps...
BB Shrug: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x185, 5x215, 3x255, 4x335 x 4, 30x185.
DB Shrugs: 10x100 x 2. Then to Jayco shrugs w/ 65's.
Finished it up w/ Biangular shrugs: 180, 270, 360, and then 500.
Balllin. Gonna make this a tradition on my off days. :)
-Refuge
Week 5 explosive day 1
BP: 10x45, 5x130, 4x130, 3x130.
BB Curl: 10x45, 5x65, 4x65, 3x65.
CG BP: 10x45, 5x125, 4x125, 3x125.
BB Squat: 10x45, 5x225, 4x225, 3x225.
Done.
Nice easy, slow and explosive reps.
Week 5 Explosive day 2
Overhead Press: 10x45, 5x95, 4x95, 3x95.
BB Row: 10x45, 5x145, 4x145, 3x145.
Then I felt like blasting forearms. I usually use straps because I don't want to worry about losing grip, I wanna focus on the muscle group getting worked, so I took some time for some forearms work
Neutral Grip Pullups: 12, 10, 8.
BB Wrist Curls: 10x45, 10x55, 10x55
Bicep Triset x 2:
Rope Hammer Curls, Magnum Preacher Curls, High Cable Curls. Alll 20 reps. Now that's a pump.
-Refuge.
Walked in around 0750. Mar and I were once again later than I would have liked...
Barbell BP: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x130, 5x155, 3x180, 4x230, 4x230*2, 4x230*2, 4x230*3, 19x130
Incline DB BP: 6x85, 6x85, 6x85
DB Flyes: 6x40, 6x45, 6x50* Great contractions.
biceps...
Barbell Curl - 10@50%, 5@60%, 3@ 70%, 4 x 4@90%, 1 TF @ 50%
-->> 10x65, 5x80, 3x90, 4x120 x 4. Every rep forced. 19x65
DB Incline Curls: 6x40, 6x45, 6x45
Rope Hammer Curl: 6x144 x 3.
Done.
So I came back to the cabin after classes today and come to find my stack has arrived. So here is what my diet / stack is gonna look like for the next 21-30days.
0545 - Wakeup.
0615 - Meal 1. Animal Pak.
0630 - Stak.
0645 - Pump.
Right before workout - Protein bar.
0715-0930 - Workout.
0930 - Nitro.
0945 - Meal 3. Torrent.
1125 - Meal 4
1300 - Meal 5
1530 - Meal 6
1800 - Meal 7
After this its a free for all for me. I eat strictly throughout the day, and with my metabolism I am allowed a bit of freedom.
Prolly about 2130 I'll take my Flex & Omega.
Lights out by 2230. Hopefully by 2200.
Let's watch this unfold eh?
-Refuge.
And for those who wonder here's an example:
Meal 1: 2 Whole eggs. 2 egg beaters. 2 pieces toast. 1 muffin. 1 banana. 1 glass milk. 2 glasses water.
Meal 2: Protein bar pre workout.
Meal 3: Torrent - Whatever is available at the chow hall. Eggs, bagels, banana's, french toast, waffles, cottage cheese... you get the idea.
Meal 4: Tuna. 1 bagel. Carrots. Craisins.
Meal 5: Shake
Meal 6: Chicken. Rice. Broccoli. And lots more rice.
Meal 7: Once again.. whatever is on the menu. I try to get in some beef at this point, if not, prolly more chicken or fish.
After that it's a free for all like I said. So If I want icecream, I eat it.... etc. I always finish my day with a sweet Russian weight gainer.
Gettin stronger.
-Refuge
Shoot. 0740. Mar and I are over 40 mins late. That sucks hardcore, I don't know what was up this morning...
Overhead Barbell Press: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 60%
-->> 10x95, 5x115, 3x130, 4x170*2, 3x170*2, 4x170*3, 4x170*4, 14x95
Overhead DB Press: 6x70*1, 6x70*1, 6x65
DB Laterals: 6x25, 6x30, 6x30
By this time it's about 0900... had to head out if I wanted to eat before class... ya win some, ya lose some. I hate being late.
-Refuge
Thursday. 1435.
Legs.
Had to hit this one solo.
---------------------------------------------------------------------------------------
Barbell Squat: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 60%
-->> 10x225 (supposed to be 240), 5x288, 3x335, 4x425, 4x425, 4x425, 4x425, 19x225
Front Squat: 6x205, 6x205, 6x205
Leg Extension: 6x225, 6x225, 6x225
Leg Curls: 6x225, 6x215
---------------------------------------------------------------------------------------
Close Grip Bench Press: 10@50%, 5@60%, 3@ 70%, 4x4@90%, 1 TF @ 50%
-->> 10x125, 5x150, 3x170, 4x220*1, 4x220*2, 4x220*2, 4x220*4
Cable Pressdowns: 6x168, 6x180, 6x192
Overhead DB Xtension: 6x75, 6x80, 6x80
---------------------------------------------------------------------------------------
Peaced @ 1620.
-Refuge
Monday night. Unscripted lift. aka, this isn't necessarily in the schedule for the POWERTRIP, I however felt the need to get it done....
Standing Calf Raise:8x330, 10x270, 12x230, 15x180, 25x90
Leg Press CR: 8x450, 10x450, 12x360, 25x270
Barbell Shrug: 10x185, 5x215, 3x255, 4x365* pulled my left trap, it was killing, dropped to 335 for 3 more sets then one more set of 20 reps w/ 185.
DB Shrugs: 10x90
Jayco's: 10x65 x 2
-Refuge
Week 7.
1330 start.
---------------------------------------------------------------------------------------
Bench Press: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x125, 5x155, 3x180, 2x245*1, 2x245*1, 2x245*1, 2x245*2, 15x155
Incline Bench Press: 4x185*1 x 3
Cable Crossover: 4x72, 4x84, 4x84, 4x84, 4x96
---------------------------------------------------------------------------------------
BB Curl: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x65, 5x80, 3x90, 2x125*2 x 4, 14x65
Preacher Curl: 4x105*1, 4x105, 4x105
Hammer Curl: 6x55, 4x60, 4x60
---------------------------------------------------------------------------------------
Peaced at 1530.
Fall Break '09. Halfway through the semester and we reach the long-awaited for break. A break from the monotony of day-to-day living. A time to rest.... for everyone else that is. I on the other hand still hit the gym as planned. Tearing it up, doing what I need to in order to reach my personal goals.
I went up to MD for the break so I found a small YMCA gym to get in at least a minimal workout in.
---------------------------------------------------------------------------------------
Overhead DB Press (The Overhead Press bench was taken, as well as the Smith...) after my warmups w/ DB's, I just jumped into the rotation with this forty year old named Mark and his lifting partner. 4x175*2, 4x170*1, 4x170*1, 4x170*2, 16x105.
Upright Row: 10x115, 4x135, 4x135
DB Standing Laterals: 6x30, 4x35
---------------------------------------------------------------------------------------
Barbell Row: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x135, 5x175, 3x195, 5x245, 7x245, 4x245, 4x245, 18x145?
CloseGrip Pulldown: 4x190* Way too light. 4x220, 4x240, 4x250
Cable Row: 4x230, 4x230, 4x230
Still up in MD. Same little Y. Looking forward to getting to my home gym...
Squat: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x235, 5x285, 3x335, 4x425, 4x425, 4x425, 15x235.
Leg Press: 6x360, 6x360, 6x410
Leg Extension: 8x180, 8xstack, 8x stack
CG BP: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x135, 5x155, 3x185, 4x220*1 x 3, 135x18.
Rope Pulldowns: 4x150, 4x150, 4x150
Well the start of week 8. The culmination of this POWERTRIP. With just under a week until the final testing, I'm stoked to see the results. Keep an eye open, and just wait until this weekend when I do the FINAL testing to see how much strength I've gained, and the overall final report.
---------------------------------------------------------------------------------------
Chest / Biceps day w/ MAR.
Walked in at 1330.
---------------------------------------------------------------------------------------
Barbell Bench Press:10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 8x135, 5x155, 3x180, 2x245, 2x245, 2x245, 2x247.5*1, 14x155
Incline Bench Press: 4x185 x3
Cable Crossover: 4x96, 4x96, 4x96
---------------------------------------------------------------------------------------
Barbell Curl: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x65, 5x80, 3x90, 2x120*1, 2x220*1, 2x220*2, 2x220*2, 16x65
Preacher Curl: 4x115 x3
Hammer Curl: 4x60, 4x60, 4x61.25
---------------------------------------------------------------------------------------
Stay Strong
-Refuge
Today's workout was sick. So many PR's. My back was soo strong.
I'll post it in the morning. Stay tuned as week 8 comes to a close.
Stay Strong.
-Refuge
Alrighty. Last back day until testing this weekend. Shoot. I was killing it today, like no other. Check it out.
Walked in around 10pm. Really late for me, like over 12 hours late ha, but had to get it done.
Barbell Row: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x135, 5x175, 3x195, 2x 245, 2x255, 2x265, 2x275, 28x175.
That was nuts. Every working set I increased the poundages. I was using way more than the calculated 95%!
CG Pulldown to the Front: 4x240, 4x252, 4x252
Then walked over to the cable row. Back feeling tight like a motha.
4x252, 4x264, 4x276
Overhead Barbell Press: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->> 10x95, 5x115, 3x__, 2x175, 2x175, 2x175, 16x115
Laterals: 4x35, 4x35, 4x35.
Peaced at 11:23. Just before it closed...
Last day of the POWERTRIP.
CG BP: 10@50%, 5@60%, 3@ 70%, 4x2@95%, 1 TF @ 60%
-->>10x125, 5x155, 3x185, 2x225, 2x230, 2x235, 13x155
Skullcrusher: 4x95, 4x105, 4x105
Pushdown: 4x168, 4x180, 4x192
Squat: 10x225, 5x285, 3x335, 2x435, 2x435, 2x435, 2x445, 16x245.
Leg Press: 4x450, 4x500, 4x540
Standing Calf Raise: 8x330, 10x270, 12x230, 15x180, 25x90.
done.
-Refuge
WEEK 8 TESTING
Ahhh, the day has come. My second POWERTRIP since I've started lifting for strength, complete. Man, I love this, I'm just getting started and it keeps me so motivated. My boy Jamey jumped in for the testing so he can do the next 8 weeks with Mar and I. Hopefully he'll start posting a log here too...
Here we go:
Barbell Bench Press: 5x235
Barbell Curl: 5x120
Barbell Squat: 5x435
Decline Bench Press: 5x225
These are PR's in everything except Bench!
Watch out for tomorrow's last bit of testing and 8 week review!
Stay strong,
-Refuge
Continuation of testing...
Barbell Overhead Press: 5x170
Barbell Row: 5x260
Barbell Shrug: 5x335 (Immaculate form)
That's it. Now for the review...
So you've seen the lifts, now let's see how much improvement I've made during this entire POWERTRIP. A reminder, as outlandish as it may sound, was to get 25% stronger in each of the 9 core lifts. Did I meet my goal? Let's see.
Starting BP: 1RM = 243lbs
8 weeks later: (235 x 1.1307) + .6998 = 266.4143 = 266lbs.
Net Gain = 23lbs = 9% gain!
Starting Barbell Curl: 1RM = 108lbs
8WL: (120 x 1.1307) + .6998 = 136.3838 = 136lbs.
Net Gain: 28lbs = 26% gain!
Starting CGBP: 1RM = 199lbs
8WL: (225 x 1.1307) + .6998 = 255.1073 = 255lbs.
Net Gain: 56lbs = 28% gain!
Starting Barbell Wrist Curl: 97lbs
(85 x 1.1307) + .6998 = 96.8093
8WL: No change. (Haven't done this at all)
Starting Barbell Squat: 316lbs
8WL: (435 x 1.09707) + 14.2546 = 491.48005 = 490lbs
Net Gain: 175lbs. 55% Gain!
Starting Overhead Barbell Press: 164lbs.
8WL: (170 x 1.1307) + .6998 = 192.9188 = 193lbs.
Net Gain: 29lbs. 18% Gain!
Starting Barbell Row: 227lbs
8WL: (265 x 1.1307) + .6998 = 300.3353
Net Gain: 73lbs. 32% gain!
Barbell Shrug.
(335 x 1.1307) + .6998 = 379.4843 = 379lbs
Ok. Another POWERTRIP under the belt. I am very pleased with the gains. Both in body mass and in strength. The mass was just a consequence of getting my diet on point, as it hasn't been my number one priority the past couple months. I went for strength and still added muscle. I'll get into my bodystats updates in a few. But for now, I think I'm going to bask in my feelings of accomplishment. There's nothing sweeter.....
Stay Strong.
-Refuge.
Alright, here's how I'm gonna do this. I'm going to take my stats from my first time with the POWERTRIP (Lbs gained, & %increase) and compare them to the gains from POWERTRIP II.
This way I'll know when my body needs to have things switched up; when I stop gaining as much strength.
Here we go:
PT I: Barbell Bench Press: Gained 30lbs = 12% increase.
PT II: Barbell Bench Press: Gained 23lbs = 9% increase.
PT I: Barbell Curl: Gained 22lbs = 20% increase.
PT II: Barbell Curl: Gained 28lbs = 26% increase.
PT I: Close-Grip Bench Press: Gained 44lbs = 22% increase
PT II: Close-Grip Bench Press Gained 56lbs = 28% increase
PT I: Barbell Squat: + 142lbs = 45% increase.
PT II: Barbell Squat: + 175lbs = 55% increase.
PT I: Overhead Barbell Press: + 17lbs = 10% increase.
PT II: Overhead Barbell Press + 29lbs = 18% increase.
PT I: Barbell Row: + 56lbs = 25% increase.
PT II: Barbell Row: +73 lbs = 32% increase.
Clearly, I'm still getting stronger, and I made even greater strength gains the second time around. Know what that means? Refuge is hitting up his third POWERTRIP.
Buckle up for POWERTRIP III.
-Refuge
doing good work in here buddy..keep on getting your mass on! :)
C.Coronato
10-27-09, 1:37 pm
Lookin good, hows stickin to the diet? Whats your weight at now?
doing good work in here buddy..keep on getting your mass on! :)
Thanks D. I'm working on getting there. One more POWERTRIP and I'll be strong enough to kill it like never before. Thennnnn you'll wanna watch out lol.
Lookin good, hows stickin to the diet? Whats your weight at now?
Hey mate. Diet has been rocky this last week. Don't get me wrong, its lean, but not quite enough as I should be taking in, I won't lie. But I have all the talapia, chicken breast and steaks in the freezer just waiting for me to cook up tomorrow. That as well as 10 servings of rice will take up a majority of my fridge.
Then its seriously game time. Back on pt. w/ the diet and my first can of Test start by the end of the week.
Got any favorite Talapia recipes bro?
Weight: 187lbs
BF%: Tested 14%, but I feel is extremely unaccurate. May be due to high sodium consumption but I'm not sure. I feel as if it is impossible to have cross striations everywhere, an eightpack, and oblique development at 14%. Perhaps I'm wrong though. I would estimate myself to be no higher than 10%.
Lean Body Mass (Using the 10% estimate) 168lbs.
Neck: 17 1/4"
Chest: 44 1/2"
Arms: 15"
Forearms: 12"
Waist: 31 1/4"
Hips: 36"
Quads: 22 3/4"
Calves: 15"
So clearly, my body is fairly proportionate. My arms and calves measure the same. My quads are half the size of my Chest. Etc. I feel as if my forearm and arm development is lacking. If that is the case than I need to bring up my calves as well. But I'll save these for some weak point training down the road...
I. Operation
II. Duration
III. Goal
IV. Methodology
I. Operation: Powertrip 3
II. Duration: 8 weeks (+ 2 test days before the program starts)
III. Goal: Gain 25% strength per bodypart.
IV. Methodology: A powerlifting periodized eight-week strength program....
There are 3 main aspects to this program.
1) Test days
2) Heavy days
3) Explosive days
---------------------------------------------------------------------------------------
1) Test days
5RM TESTING
I'll test my strength three times in this program; at the start (Week 0), after the fourth week, and at the end of week 8. 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 1RM is about 99% accurate for upper-body exercises and 97% accurate for lower-body exercises. That's more than close enough. Not to mention, it's more important for body-builders 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. I'll take each weight and use one of these two equations to determine my 1RM for the particular exercise.
Formulas
-Upper Body Movements: (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 = 255.1073 pounds or 255 rounded up.
-Lower Body Movements: (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 perform the heavy day workouts three times a week. There are three warm-up sets; a set with 50% of the 1RM x 10, 60% x 5, and lastly 70% x 3. Gradually (every 2 weeks) I will utilize a higher percentage of your 1RM for the four working sets. This is an old Powerlifting technique that has been proven to make quick strength gains. I will finish off the core lift with a set to exhaustion with either 50% or 60% of my 1RM. Here is the protocol by weeks:
Working set protocol
1. Weeks 1 & 2 = 4 x 8-9 @ 80% 1RM
2. Weeks 3 & 4 = 4 x 6-7 @ 85% 1RM
3. Weeks 5 & 6 = 4 x 4-5 @ 90% 1RM
4. Weeks 7 & 8 = 4 x 2-3 @ 95% 1RM
-EXAMPLE (Week 1)
Bench Press 1 RM = 250. Workout would look like:10 x 125, 5 x 150, 3 x 175, 8x200, 8x200, 8x200, 8x200, 125 to Failure.
Perform the explosive workouts on Friday and Saturday of Weeks 1-3 and 5-7 (Fridays and Saturdays of Weeks 4 and 8 are reserved for 5RM re-testing). After one warm-up set of 10 explosive reps with no weight on the bar, perform three sets of explosive reps, starting with five reps the first set, four reps the second set and three on the final set. Rest about two minutes between exercises. Perform the concentric (positive) portion of each rep as explosively as possible. The eccentric (negative) portion should be slower and more controlled. These workouts are performed with solely the 9 core lifts.
Week 0: 5RM Testing
Friday:
Bench Press: 1x5
Barbell Squat: 1x5
Barbell Curl: 1x5
Close-Grip Bench Press: 1x5
Barbell Wrist Curl: 1x5
I'll do whatever warmups I need...
That's it for Friday.
-Saturday
Barbell Overhead Press: 1x5
Barbell Bent-Over Row: 1x5
Leg Press Calf Raise: 1x5
Barbell Shrug: 1x5
So I'm going to take my 5RM from the PT2 because I just finished it. You can look back through my log to see those numbers. I don't know them off the top of my head.
Changed my mind... here are the numbers:
Barbell Bench Press: 5x235
Barbell Curl: 5x120
Barbell Squat: 5x435
Decline Close-Grip Bench Press: 5x225
Barbell Overhead Press: 5x170
Barbell Row: 5x260
Barbell Shrug: 5x335
Here's the schedule...
Weeks 1 & 2
Monday: Chest & Biceps
Barbell Bench Press:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Incline Dumbbell Press: 3x10
Dumbbell Flye: 3x10
Barbell Curl:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Incline Dumbbell Curl: 3x10
Rope Hammer Curl: 3x10
Barbell Wrist Curls:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
---------------------------------------------------------------------------------------
Tuesday: Legs & Triceps
Barbell Squat
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Front Squat: 3x10
Leg Extension: 3x10
Leg Curl: 3x10
Leg Press Calf Raise:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Close-Grip BP:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Cable Press-down: 3x10
Overhead Triceps Extension: 3x10
----------------------------------------------------------------------------------------
Wednesday: Delts, Back & Traps
Overhead Barbell Press:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Overhead DB Press: 3x10
Lateral Raise: 3x10
Bent-Over Barbell Row (My new favorite exercise)
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
Front Pull-down: 3x10
Dumbbell Row: 3x10
Barbell Shrug:
1x10@50%, 1x5@60%, 1x3@70%, 4x8-9@80%, 1TF@50%
---------------------------------------------------------------------------------------
Friday:
Bench Press:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Squat:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Barbell Curl:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Close grip Bench Press:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Barbell Wrist Curl
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
---------------------------------------------------------------------------------------
Saturday
Overhead BB Press:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Bent-Over BB Row:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Leg Press Calf Raise:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Barbell Shrug:
- empty bar x 10reps
3x5,4,3 @ 50% 1RM
Then rest on Sunday and then do it again for week two.
Well today is Monday, and technically I'm not scheduled to lift today, but in my experience with this program I found it easier to perform any calf and traps work today and usually friday.
Started at about 8:15pm
Standing Calf Raises: 8x230, 10x270, 12x230, 15x180, 25x90
Smith-Machine Seated Calf Raises: 6x365, 6x365, 6x365
Leg Press CR: 10x590, 12x550, 15x450
That's about it. Just a quick calf pounding. Calves were pummppppped. Lol good workout for an off day.
Tuesday. Chest and Biceps.
Got it done with Mar and JT.
Bench Press: 8x135, 5x155, 3x180, 8x210, 8x210*1, 8x210*1, 8x210*2, 26x130*1
DB Incline Bench Press: 10x75, 10x75, 10x85*1
DB Flye: 10x40, 10x45, 10x50
Barbell Curl: 10x60, 5x75, 3x95, 8x110*6, 8x105*4, 7x105*3, 8x95*3, 30x60
Incline DB Curl: 10x35, 10x36.25, 10x36.25
Rope Hammer Curl: 10x96, 10x110.5, 10x110.5
Finished up around 5:20. 3 hour workout. Just 8 more weeks of this ha.
Wednesday. Back and Delts.
Got to the gym mad late.
BBrow: 10x150, 5x180, 3x210, 8x240, 8x240, 8x240, 8x240, 30x180
WGPulldown: 10x192, 10x192, 10x192
1ADBRow: 10x85, 10x90, 10x90
Overhead BB Press: 10x95, 5x117.5, 3x137.5, 8x155, 7x155*1, 23x95
Then did a quick triple set of DB laterals right before she closed for the night around 11:30.
Thursday. Tri's and Legs. Mar usually comes in just for Tri's. JT hangs for the whole wo
CG Decline BP: 10x125, 5x155, 3x180, 8x205, 8x205, 8x205*1, 6x205*1, 18x125*1
Cable Pressdown: 10x120, 10x156, 10x156
ODX: 10x65, 10x75, 10x75
BB Squat: 10x245, 5x295, 3x345, 8x390, 8x390, 8x390, 6x390, 20x245
Front Squat: 10x155, 10x155, 10x155
Leg Extension: 10x180, 10x180
Leg Curl: 10x140
6pm, and time to get some chow.
Some remedial Calves and traps...
Standing Calf Raise Machine: 8x330, 10x290, 12x240
Smith Seated Calf Raise: 15x275, 10x315, 8x365, 10x415
Leg Press CR: 8x630, 10x590, 12x540, 15x450
BB Shrug: 10x205, 5x230, 8x305, 8x305, 8x305
Jaycos: 1 set w/ 65s. 1 set w/ 70s.
Well, today was the day. The Central VA ABC. Scals, Mar and I hit up arms and calves hard.
Good session, glad to finally lift with some other the other upcoming animals.
Monday.
Some more remedial Calves and traps after the weekend.
Standing maching CR: 8x330, 8x350, 8x350, 5x350 > (stripped sets) 10x270 > 10x230 > 10x180 > 20x90
Leg Press CR: 20x270, 20x270, 20x270
SUPERSET:
-BB Shrug: 10x135, 20x225, 20x225
-Upright Row: 6x115, 10x95, 10x95
DB Shrugs 10 seated + 15 standing w/ 95s.
PUMPED.
Damn bro I finally found your journey........hope u been?
Looks like u are putting some good time in the gym...that's sweet man do your thing.
Hey Big C, good to see you found it. Always love it when the bros pop their heads in and drop a "what's up".
Yea, I was spending a good chunk of time with that POWERTRIP routine. Gotta spend some more time in the kitchen though! lol
Well boys,
I gotta catch you guys up on a few things. First, of course, are my workouts... I don't wanna fall behind in loggin 'em. But perhaps the second will provide a bit more information as to why I haven't been incredibly consistent as of late. I just received wind of somewhat dissappointing news. In about a month I am being deployed. My unit has volunteered for a mission and we are now just waiting on the orders themself. But it's definite... I'll be looking for an ABC overthere to get hooked up with when I'm in country. But that's what's up bro's. I may have to switch up the style a bit to keep up with ARMY life, but I am as focused as ever.
Let's get this. Hooah.
-Refuge
MUCH respect to your dedicaton to serving the country bro. I look up to guys like you.
Do your thing......the weights will always be there for you!
Firedrake
11-22-09, 8:36 pm
Honor to you for your commitment, my brother. While it's been more than a few years since I wore O.D. Green, I feel a kinship with my brother soldier.
Best of luck to you!
Roger that Firedrake! Big thanks for your service brother. I am due back to the states sometime next January hopefully. Until then, any off time is dedicated to this journey. I get a little extra cardio dodging all these IED's lol.
Firedrake
03-05-10, 9:58 pm
Roger that Firedrake! Big thanks for your service brother. I am due back to the states sometime next January hopefully. Until then, any off time is dedicated to this journey. I get a little extra cardio dodging all these IED's lol.
KEEP dodging, brother! It's good to see you signed on, even if only briefly!