View Full Version : Blitz
We just finished writing psychiatry exams today and we're in for a 3 week break. All my friends are at the local pub. I turned the offer down politely. 6 months of work and training and then this break, I've been looking forward to this. Could not train for a goal though. I went straight to the supplement store and bought the last piece of my puzzle. Animal Cuts. The Pak and the Nitro are already in my kitchen. I saved for this. No hospital work, nothing to do during the day... except training in the morning and cardio in the afternoon. Everyday for 3 weeks. Sounds like fun to me.
Monday - Legs
Quads:Squats 15 12 10 10
Front Squats 15 12 10
Lunges 15 15 12 12
Leg extensions 15 x 4
Good mornings 15 15 12 10
Hams: Stiff legged DLs 12 12 12 10
Lying leg curls 15 x 4
Calves:Calf presses 30 30 20 15
Standing calf raises 30 x 4
Seated Calf raises 30 x 4
Tuesday - Chest, Triceps
Flat Bench: 15 15 12 10
Incline: 15 15 12 10
Incline Flyes: 15 x 4
Pullovers: 12 x 4
Pec decks: 12 x 4
Crossovers: 12 x 4
Close grip benches: 12 x 4
EZ Curls: 15 x 4
1 arm Pull Downs: 12 x 4
Wednesday: No weights
Thursday: Back
Pull ups: 4 x 12
Deadlifts: 12 10 10 10
Rows: 12 x 4
Seated rows: 12 x 4
Pull downs, wide grip: 12 x 4
Pull downs, narrow grip: 12 x 4
1 arm rows: 12 x 4
Friday: Shoulders and biceps
Seated Military presses: 12 12 10 10
Bent over laterals: 12 x 3
Side laterals: 12 x 3 (same with machine)
Front raises: 12 x 3
Reverse pec decks: 12 x 3
Upright rows with smith machine: 12 x 4
Shrugs: 12 x 4
Dumbbell Curls: 12 x 4
EZ machine, 1 arm: 12 x 4
Cable curls: 12 x 4
Reverse EZ Curls: 12 x 4
Hammers: 12 x 3
Wrist Curls + Reverses: 12 x 4 (x2)
Saturday: Calves + cardio
Sunday: Shoulders, Forearms
Shoulders:
Dumbbell Presses: 12 x 4
Arnolds: 12 x 4
Forearms: Same as above
How does that look? I can't wait to start on Monday. (Will be hitting gym tomorrow just to "warm" up).
Woke up, took the pak. Breakfast. Had to run to med school to fix some shit.
Back, 2 chicken breasts, nitro + cuts.
Legs. That was GOOD.
1. Squats
• warmup 60 kg x 20,
• 100 kg x 15 (220 pounds)
• 140 kg x 12
• 180 x 10
• 200 x 10
2. Front squats
• 60 kg x 15
• 80 x 12
• 80 x 10
• 80 x 10
3. Lunges
• 60 x 20
• 60 x 20
• 80 x 20
4. Leg extensions
• Whole rack, 5 sets of 15, giving it a nice squeeze on top. Explosive upstroke, controlled negative
5. Good mornings
• 60 kg x 15
• 80 x 12
• 80 x 10
6. SLDLs
• 100 x 12
• 120 x 10
• 120 x 10
• 120 x 10 (failed at last rep)
7. Lying leg curls
• ¾ of the rack, 15 x 2
• Full rack – 10 x 2 (failed – couldn’t do more)
After this and the morning stuff at med school, I was actually tired. Felt my quads cramped. Came home, downed my second nitro, second cuts, ate half a chicken and rice. Feels good.
NJC_Manhattan
06-29-09, 11:20 am
Welcome and looking good so far.
Thanks bro. I'll catch up with the calves tomorrow. I was just too blasted after this workout.
Fury317
06-29-09, 11:36 am
Damn bro, youre rocking a 440lb squat for 10 after 3 sets? How big are your wheels? Thats nasty. Got any pics?
Either way keep up the good work man.
Damn bro, youre rocking a 440lb squat for 10 after 3 sets? How big are your wheels? Thats nasty. Got any pics?
Either way keep up the good work man.
Thanks bro. I like training my wheels, which is why I train them first thing each week. They're my best bodyparts I think. No pics so far as I train alone, only rarely use a spotter - I must get some though, to gauge my progress.
Same ole.
My chest is weak compared to the other parts of my body (although size wise it's reasonable). My arms are really short, meaning I can deadlift about 230kgs on a good day, but whenever I bench using a standard grip my shoulders hurt like really bad. I'm using a narrower grip, and find it does not hurt at all. Is it really about the arm length, because my form is good. Will work on getting it higher now.
Chest:
Inclines - 60 kg x 15; 80 x 12, 100 x 10, 120 x 8, 120 x 2
Flats - 60 x 15; 80 x 12, 90 x 10 (x 2)
Incline flyes - 50 x 12, 60 x 12, 60 x 10, 60 x 10
Pullovers - 30 x 15, 35 x 12, 40 x 12
Pec Decks - Half rack x 15, 3/4s of the rack x 12, 10, 10
Crossovers - Half rack x 12, 10, 10, 10
Tris:
Close grip benches - 60 x 12, 80 x 10 (x3)
Skull crushers ("reverse" grip) - 40 x 12, 10, 10, 8
1 arm pull downs - half rack x 10 x 4
Normal pull downs - full rack x 12 x 4
Home, nitro + cuts + food.
Trying to gather up courage to go do some cardio later today.
Oh... forgot
I started the day with calves
Calf presses (on leg press machine) 200 kgs - 30 x 4
Standing calf raises - half the rack - 20 x 4 (big squeeze on top)
Seated - 3/4 of the rack - 15 x 4.
Alright
no weights today. Rowed for 1 hour. That was harder than expected. But got through it. Can't wait to train back tomorrow.
I'll do about 20 minutes of cardio after each workout, and keep 3 off (cardio) days and 4 weights days as from now. That should help me milk the most out of the pak/nitro/cuts combo I'm currently using.
Back + Biceps today
Pull ups - wide grips 4 x 12
Deadlifts - 100 kg x 10; 140 x 8; 210 x 2 (grip failed); 100 x 12 (x3)
Barbell rows - 60kg x 12; 100 x 10 (x2); 120 x 10
Rows -
Wide grips pull downs - 4 set of 12 - full rack
Narrow grip pull downs - 4 sets of 12 - full rack
Seated rows - 4 sets - 3/4 of rack + full rack - failure
-I didn't do 1 arm rows. Felt it was enough for today.
Biceps
-Seated Dumbbell curls - 4 sets - failure. Doing them simultaneously is a real killer. Requires more balance - Using 26 (x2), 28 kgs
-1 arm preachers on machine - 4 sets till failure. 5,6,7,8 plates
-Cable cross-overs - 4 sets of 12 - half rack each side.
20 minutes of rowing followed that.
Will do forearms tomorrow.
Day 5
- 1 hour of rowing. Killed me
Day 6
Shoulders
Military presses (Guillotine) - 20kg x 15, 60 kg x 12, 80 x 10, 100 x 10, 120 x 10
Bent over laterals - 15kg (x 2) x 15, 18 x 12, 21 x 12
Side laterals - 16 (x2) x 15, 18 x 12, 20 x 10 (Failed)
Front dumbbell raises - 16 (x 2) x 12, x 10, 18 x 10
Reverse pec decks - 7 plates x 12, 8 plates x 10, 10 plates x 10
Side laterals with the machine - 5 plates x 12 x 10, x 10
Upright rows - 40 kg x 15, 60 x 12, 80 x 10
D/bell shrugs - 45kg (x2) x 12, 55 x 12, 60 x 12
10 minutes of cardio.
Firedrake
07-04-09, 8:49 pm
That's some intense work, bro -- I'm impressed by what you're cranking up. May I assume this is NOT for a long run . . . few weeks, maybe, but I have to believe it would lead to overtraining after too long.
Great stuff!