View Full Version : Taking My Life Back.... One Day at a time
So I'm gonna try this again... I started a Journey long ago, but for a number of reasons, got lazy and stopped posting. In that time, I competed in my first show, came in a respectable 5th of 9, but was looking for better. Anyways, back on the grind hopefully i can remember to keep this going.
Current stack:
Animal Pak
Omega
Flex
Rage
Atomic 7
Whey Protein Isolate
Carb supplement from another company so I wont mention it
Basically trying to keep my strength up, clean up my diet again, probably getting full swing back into a cut sometime mid January... let the journey begin (again)
Been following a Push/Pull/Legs routine... well more like Push, Legs, Pull but same basic principle
Push:
Inc. Bench -15, 12, 10, 5(tried for 8, but couldnt make it)
Explosive Bench (smith machine)- 12, 12, 10
Cable Cross (low to high) 12, 12, 12
Military Press- 12, 12, 12
Side Raises- 15, 12, 12
Skull Crush superset wtih Close Grip Bench, 12/15 12/15, 12/15
Hanging leg raises 3x12 (trying to build these up stil)
C.Coronato
12-06-11, 12:53 pm
Welcome my man. Hows the diet looking?
Welcome my man. Hows the diet looking?
Hey man- Few months back i actually spent days reading your entire Journey on here, really inspirational...
As of now diets looks more or less like:
9am- 4 eggs, 1 scoop whey protein isolate, oats
11am- 1 Scoop Atomic 7
12- (lunch) chicken and broccoli, on lifting days ill throw in some potatoes or brown rice
2- more atomic 7
4- MRP
rage preworkout, eaa nitro intra workout, carb suppelemnt with 50grams protein postworkout
7ish- high protein dinner
Long day at work yesterday, hit up legs but I just havent been feeling it lately when hitting legs... used to be my favorite thing to do but lately I just cant get the motivation for it....probably doesnt help that my training partner just squatted for the 2nd time in his life yesterday
Squats- 15, 12, 12, 10
Leg Extension- 15, 12, 12, old school house style 10/10/2/20
Leg Curls- 15, 12, 12, 12
Calf Raises- 12, 12, 12
ABS 100 reps
Called it a day
Supps:
Rage Pre
EAA Nitro + extra BCAA intra
Carb drink and Atomic 7 post
Chicken and whole wheat pasta for dinner about 45 minutes later
Forgot to throw this up the other day
Deads: 15, 12, 8 6
Pulldown 15, 15, 15, 15
1 Arm Row 15, 15, 12
Shrugs- 15, 15, 15
Partner curls- 1,2,3,4,5,6,7,8,9,10, all the way back down... arms were reall pumped after all this
Breakfast: eggs, 1 scoop whey isolate, 1/2 cup oats
lunch: half cup brown rice, 1/2 lb ground turkey, broccoli, avocado
preworkout meal: 2 scoops whey isolate, large apple
rage
carbs+Atomic7 postworkout
dinner: chicken, lettuce, avocado
Workout:
Incline Bench- 15, 15, 12, 10, 6/8 (drop set)
Dumbbell bench- 8, 8, 10 (dont know why i felt stronger on the last set)... superset with bw pushups
Cable Cross/Machine Press- 15/10, 12/10, 12/10
Military pres- 10, 8, 10 (push press for the last couple here)
Side Raises- 12, 12, 12 (superset with hanging leg raises)
Skull Crushers/CG Bench- 12/15, 12/15, 10/12 (superset with rope crunches)
Getting a workout in at lunch today- gotta love having a sales job where Im basically only in management now and I'm not really responsible for a quota anymore....
Wake up
probiotic formula
Eggs, Protein shake, 1/2 cup oats, pak
bcaas
rage
workout
intra workout- EAA nitro, extra BCAA, postworkout atomic 7, carb supp
Workout:
Incline Bench 15x135, 12x185, 10x185, 6x225, 6x225 drop 8x135
DB Bench Superset BW Pushups- 10x65, 10x65, 8x65
Cable Flye SS Bodyweight Dips- 12x40, 6; 12x40, 6; 12x40, 6
DB Military Press- 8x60, 10x45, 10x45, 8x45
Seated Lat Raise 15x20, 4 sets
Rope Pressdowns SS Overhead Ext- 12x80,8x80 4 sets
Hanging Leg Raise SS Rope Crunches- 50 reps each
C.Coronato
12-19-11, 2:14 pm
Hey man- Few months back i actually spent days reading your entire Journey on here, really inspirational...
Ahh thats awesome man thank you!
word of advice- dont date a chick who works in the cubicle across from ya...
shitty day went to the gym banged out 45 min on the stepmill, felt good, hopefully turns it around...
Missed a couple days of this, but kept up the work. Messed up my back a bit doing sprints christmas morning, stepped in a hole or something... still hit it as hard as i could chest and tris yesterday. startin to gear up, cut officially starts in 3 weeks or so...
Incline Bench- 15, 12, 12, 10, 12
Low Incline DB superset w Dips- 12/6, 10/4, 9/4, 8/4
Machine Press superset w DB flyes- 12/8 3 sets
Cable Cross- 12, 5 sets
Skull Crushers ss CGBP- 12/15, 4 sets
Pressdowns 20 reps, 3 sets
back still hurt but went in and hit legs the other day, couldnt squat without pain so i stopped
leg ext
leg curls
single leg press
calf raises
hangling leg raises
rope crunches
So, it's obviously been a long time since i posted, I want to make sure to get my ass back in here. Kept lifting, but life got really crazy, moved, changed jobs, all kinds of insanity and logging got pushed to the wayside. Right now I'm tracking for a May show, trying to clean up my diet a little bit to see where things are at.
As of now, diet is looking something like IF, I'm just playing around to see how my body responds:
8am- Fiber supp
12- 8 oz lean protein, veggies
4- whey islolate shake, 1/2 cup oats
PreWo- Shock Therapy (jersey peach tea)
Intra- Atomic 7
Post- Torrent
Post Meal- 8 oz lean protein
Pre Bed- Protein shake
I probably need to get more protein in there somehwere now that I'm actually writing it out.
Yesterday's workout, chest and shoulders
Power Clean-5x135, 5x135, 3x165, 2x185
Bench- 15x135, 12x55, 6x185, 4x225, 12x175, 12x155
Superset Dips/Machine Chest Press (neutral grip) 5/12x100, 5/12x100, 4/10x100
Superset Incline Flye/DB Press: 15x30/8x30, 15x30/8x30, 12x30/8x30
Arnold Press: 12x40, 12x40, 10x40
Side Raise: 15x20, 15x20, 15x20
Machine Shrugs- 20x150, 20x150, 20x150
Farmers walk- 2 sets, 1 Circle around gym w 70 lb dbs each side
legs today
Didnt get a chance to post (sales job, end of quarter craziness).. lets get this one more time..
Sunday 9/29 Chest/Shoulders
Clean 5x135, 4x185, 2x225
Bench 15x135, 12x185, 8x205, 4x225, 10x185, 8x185drop6x135
Superset Inc Flye/DB Bench: 12x35/8x35, 10x35/8x35, 10x35/6x35
Superset Dips/Machine Bench 5/8x1 plate per side x3
Inc Cable Cross 12x60x3
Smith Shulder Press: 6x185x3
Superset Lat Raises/Shrugs: 12x20/12x85 3 sets
Going to do my best to keep myself to actually getting on here and posting. I've been a lurker for a long time, but I really love the brotherhood here so I really want to get back at it. Quick update on me, competed in my second contest about a month and a half ago, did OK in the novice division. Best ive ever looked but I could have definitely looked better- going to be bringing on a coach this time around (thinking of an October show date) and will update when that happens. Got a vacation with my GF coming up next week but then I'll be full speed ahead till october if everything works out right. Current diet is 215C/200P/80F but we'll see where that goes. Hoping to join Strong And Shapely after doing a free week there, just going to wait till I get back, so hopefully that will make a big difference.
Todays workout: Chest/Shoulders/Tris (NYSC Hoboken)
Abs
DB Bench 12x75, 12x75, 12x75, 11x75
Incline Bench 12x155, 12x155, 10x155, 8x155
Mil Press 12x115, 10x15, 10x115, 9x115
1 Arm Upright Row 15x45, 15x45, 13x45
Seated Side Lat: 25x20, 20x20
Decline CGBP: 12x155, 12x155, 12x155
Rope Pressdown: 15x100 15x100 15x100
G Diesel
06-09-14, 11:47 am
The sessions, diet and supps all look on point bro. Keep it up.
Peace, G
Getting excited, I'm going on vacation with my girl next week, and when I get back I'll be joining Strong and Shapely. After hearing Vinny talk about it so much over the years i went to check it out, and realized its only like a 15 minute train ride from where I live. Did a week trial and loved it. Cant wait to make that my regular gym.
Yesterday's workout, back/bi
Banded Deadlifts 5x135, 5x225, 5x275, 2x315
Hammer Strength Row- 12x100, 12x100, 12x100, 10x100
Wide Grip Cable Row- 12x120, 11x120, 11x120, 10x120
Dumbbell Shrug- 12x95, 12x95, 12x95, 11x95
Rope Face Pull (with Fat Gripz)- 15x100, 15x100, 15x100
Reverse Cable Crossover- 25x20, 23x20
Pinwheel Curl- 15x25, 15x25, 14x25, 12x25
Preacher Curls- 12x50, 12x50, 12x50
Followed this up with 5, 1 minute sessions on the heavy bag
Today workout got cut short by a big sales meeting in the AM, but I should make up for it later this week:
Abs/Legs
TRX Pike- 15, 15, 15, 12
Rope Crunches- 15x110, 12x120, 12x120, 10x120
Meadows Vaccum crunches- 10x120, 10x120, 10x120
Seated Calf Raise- 15x2 plates, 15x3 plates, 15x3 plates
Leg Press Calf Raise- 15x4 plates, 15x4 plates, 15x4 plates/ superset wtih Tibialis raise
Lying Leg Curls- 12x90, 12x95, 11x95, 10x95
Bulgarian Split Squat- 12x55, 12x55, 10x55, 10x55
Banded Leg Press- 12x4 plates, 11x4 plates, 11x 4 plates, 10x4 plates
I really love this band work I've been incorporating lately, lets see where this takes me...
The sessions, diet and supps all look on point bro. Keep it up.
Peace, G
Thanks G!
Gotta tell ya, every time I read any of your stuff I'm inspired. Also, it makes me think back to the Cage from a few years back when we shot the shit a little bit about school and the St. Joe's/Villanova "holy war"
Contest prep starts now. Likely doing a show October 12. Just hired a coach, he sent over my diet and training plan, I'm pretty excited. Although I've competed recently, having someone in my corner to make sure that I don't fuck up or jump to any knee jerk reactions will be really fun. Will keep this updated as we go along. Time to grind!
I realize that I'm pretty terrible at keeping this updated, I really need to get back at it. Let's try this again. I think my coach and I are deciding to not do the October show- looking at where tings are at theres some places that we want to improve before I step on stage again, so working on that. Also trying to stay leaner year round, so doing a mini cut right now, with workout day macros at: 225p/205c/40f and non workout days at 205p/165c/40f
Yesterday was leg day. I don't know how much I'm "supposed" to be sharing based on my coach, but quick outline of exercises used:
Reverse Power Squat Machine
Single Leg Lunge
3 second negative SLDL
Split Squat
Full Squats (high rep)
The high rep stuff kills me but it's definitely helping along with my development.
Gonna hit back later today...
Still on that grind... After doing some economics, it looks like I'll be joining Steel Gym instead of Strong and Shapely. Just seems to make more sense for me, especially since the original plan with S&S was to have my girl pick me up after I was done for the ride back, but since we just broke up, clearly that's not gonna work...
Yesterday I hit a "big 3" day... sort of. My coach has me doing Bench/Leg Press supersets (10 of them) and 5x5 deadlift. Hit a new PR on the deadlifts, 335 for all sets, really loving feeling this strong while still dropping weight. Down about 12 lbs in about 6 weeks, and still goin strong ,even without cardio AND with carbs. These are both new things for me... loving it
Bayounix
08-05-14, 9:44 am
Sorry to hear about you and your girl man, just keep on. The right one tends to come around when you least expect it but need her most.
Sounds like a badass day yesterday! Grats on the new PR. Nothings better than dropping weight but not becoming frail haha.
Regards,
Bayou
Thanks for the kind words man.
Didnt get in to do this for the last few days, work is picking up quite a bit so I dont have a ton of time. Thankfully no one wants to actually do aything on Fridays so I'm straight for the day.
Hit up chest Wednesday, legs yesterday
Legs:
1 Leg Press
Alternating Lunge
Seated Ham Curls
Front Squats
High rep leg extension
Today hitting up Back. Let me preemptively get this up here:
Pulldowns
Reverse Grip Pulldowns
Standing Cable rows/Pullovers/Shrugs
Alt DB Rows/Swimmers/Shrugs
Workouts been goin great lately, know I said it before but I'm kind of amazed still at how I'm dropping weight (down 8 lbs in 7 weeks) and getting stronger still. Pump was pretty nuts today, though I'm still missing that Project A....
Today's workout-
Slow DB Mil. Press/Side Raises
Lying Cable Front Raise/Sable Side Lat
DB Bent Flye/BB Front Raise
Cable 2 Arm Lat Raise/Alt. DB Shoulder Press
Triceps Pressdown/Wide Grip Cable Curls
Cable Kickbacks/Slow Concentration curls
Great workout, enjoyed the day outside...
Free meal tonight, lookin forward to some of that edy's slow churned ice cream...
Yesterday's grind... legs
Squats 3x6
Straight Leg DL 3 sets
Outside Lunge 3 sets
Leg Curl 3 sets
Squats 3x30
Reallllly feeling it today... back going down today
So my coach made a few changes last week... bumped my carbs down Sun-Friday, down to 165 per day (225p/40f on workout days, 200p/40f on rest days). That being said, yesterday was my new high carb day, took in 500g carbs... woke up this morning looking more ripped than yesterday, but he's been coaching me to not look at the scale as much, so I wont be weighing myself again till Wednesday, when I have my next check in. Anyone else get really crazy gas when you're consuming that many carbs? That being said, as muhc as it was hard work to get down the extra carbs, it was really a nice change of pace.
Back on the low carb grind today, todays workout Shoulders/Arms
Seated Side Laterals/DB Upright Row
Standing Alternate Front Raise/2 arm Cable front raise
1 arm cable side lat/1 arm cable bent row
Rear Delt flye/Upright Rows
CGBP/BB curls
Seated DB tri extensions/Single Arm Preacher
Monday/Tuesday were off days, hitting Legs hard today. Coach changed a few things training wise, switched up the split a bit, but still 3 days on 1 off, 2 on 1 off. No more "big 3" day but theres a back/shoulder replacement as we try to keep bringing these up. After that high carb day, weight was down 1.8 lbs since last week (after a gain of .2 the previous week). He has me doing a full on "free day" wherein I can eat anything i want- wants to see where my metabolism is at with a big calorie spike.
Legs:
Banded Leg Press/Glute Ham Raise superset x4
Walking Lunges/Toes Elevated DB Stiff Leg Deadlift superset x4
Bulgarian Split Squat x3
Horizontal Leg press x3 (with rest pause encorporated)
Went to do some calf work, but cramped up BAD so had to stop. Oddly, I almost never work calves and they're by far my best bodypart. Big, and defined. The other day one of my coworkers saw me in shorts and said "shit bro your calves look like the fucking bodies exhibit" I dont think he realized I'd take it as a compliment!
Missed logging yesterday- Chest/Shoulders
Decline DB bench w twist x4 sets
Incline Bench x4 sets
Mechanical Drop Set- DB Iincline (45/30/0) x3 sets
TRX Flyes
Partial Side Raise/Full Side Raise superset 4 sets
Arnold Press x3 sets
Today- Back
Pullups- 4 sets
Dead Stop BB Rows- 4 sets
1 arm cable row- 4 sets
Pulldowns with rope- 4 sets
Banded Hypers- 2 sets
Gonna go check out Guardians of the Galaxy today, and then tomorrow my coach has me on a free day, so I'm pretty much looking forward to eating anything i want- haven't had pizza in 8 months so that's likely gonna go down!!
Missed my free day... just to get it on here (full disclosure some of this is not the best choice but I had such cravings)
Peanut Butter & Fluff on P28 bread, couple spoonfuls of ice cream
sausage egg cheese bagle with real ketchup
2 donuts
full pizza (half bacon, half pepperoni)
more ice cream with cinnamon toast crunch mixed in..
The pimp on arms day the next day was UNREAL
I missed a couple workouts, but long story short, down another 2 lbs since last week, even after that day of eating. Coach has me continuing this way, saturday free days, 165c/40f sunday-friday, protein varies based on off day or not..
Hit legs today
Banded LEg Press/Glute HAm Raise 4 sets
Walking Lunges/Cable Pull Through (toes elevated to hit posterior chain more)- 4 sets
Bulgarian split squat- 3 sets
Leg press- 3 sets, with rest pause in each set
Standing calf raise/Seated Calf raise superset
Been a while since i jumped into my journey. Finally starting to get back to what i'd consider a reasonable amount of carbs... current macros sitting at 250c/225p/40f
Had an AWESOME time with all the universal guys at Bev's last week, went back and got them to sign all the pictures that we took the next day at the vitamin shoppe down the street from my office.
Hit up back today, workout below:
Pullups, 5 sets
1 Arm Hammer Strength row 3 sets 10 reps, 2 plates+25 per side
Recline pullups- 3 sets 15 reps
DB Pullovers- 3 sets 12 reps
Cable Rows- 3 sets 8 reps
Back Extensions with bands- 3 sets 15 reps
Got it, got out, live to lift another day... Chest up tomorrow, followed by an off day monday
Talked with my coach today, decided that we probably wont be competing until the fall of next year. In a way, a little disappointed by this, I was really looking forward to getting myself back into competition condition, but that being said, being at a point where I'm dropping weight (lost 0.5lbs this past week) at current macros of 230p/300c/45f... I guess I can't complain. Really planning on getting some gains coming with the continually increased carbs.
Switched up the split a bit.. current split:
Arms
Quads
Chest/Calves
Back
Hams/Traps
Delts/Calves
Getting abs in there 2-3 times per week also but no specific day set aside for them...
That being said, had a really rough day yesterday, screwed up the plan after getting a bunch of bad news, was really looking forward to Quads, and realized when I was done that I was actually scheduled to do arms... Whoops!
Today's arm workout to come
Location- Downtown NYSC, Hoboken
Dynamic warmup
Superset Preacher Curls/Overhead Rope Extensions... 6 sets, 12 reps/15 reps (with slow negatives)
Superset Concentration Curls/Cable Kickbacks.... 4 sets, 10 reps/15 reps
Superset Seated Curls (3-0-3-0)/1 arm Reverse grip pressdowns... 4 sets, 10 reps/15 reps
Superset 1 Arm Zottman Curls/Pressdowns... 3 sets, 15 reps/20 reps
Really had an insane pump here, did a couple sets of hanging leg raises and left to get in a postworkout meal...
Kind of a rushed day today, went to West Point for the football game vs. Fordham, had to get back and hit it before the gym closed...
Lying Leg Curls- 3-0-1-x 4 sets 8 reps
Seated Leg Curls (2 second flex) 3 sets 15 reps
Stiff Leg Deadlifts (only bottom half of movement) 3 sets, 15 reps
BB Hip Thrusts (2 second flex) 3 sets 10 reps
BB shrugs 6 sets 10-15 reps
Really loving the extra time focused on my traps, feel like they're finally starting to grow!
Just walked in the door, cooking up some egg whites and waffles for the post workout meal...
Reverse Pec Dec- 5 sets, 20/15/12/10/10
Seated side raise (1 sec flex) 4 sets, 12 reps
Front Raises (slow tempo) 3 sets, 10 reps
Banded Side Raise- 3 sets, 20 reps
Arnold Press- 3 sets 8 reps
Seated Calf Leg Press 3 sets 15 reps
Seated Calf raises 3 sets 20 reps
Really trying to get better at logging this. Current macros sitting at 325c/250p/45f
Hit arms today:
Giant set, superset for bi's, rest 30 seconds, superset for tri's:
Alternating DB Curls 8x40s/1 Arm Preacher Curls 12x30.... 4 sets
1 Arm Cable Kickback 12x30/Dips 8 rets.... 4 sets
Giant set, Superset for tris, rest 30 seconds, superset for bi's
1 Arm Pressdown 10x50lb/Reverse grip pressdowns 15x100..... 4 sets
DB Concentration Curls 12x25/EZ Bar Curls 15x bar+3-..... 4 sets
Hit a few set of hanging leg raises followed by ab wheels, and got outta there... quads on deck tomorrow
Got a bunch of time on my hands between jobs, and my new one should be slightly less time intensive so hopefully I can become a fairly active member of the boards. Rather than recapping everything I'm just going to start with today's workout. I've been doing some DC style training heavy and hard, intensity techniques. Current macros 250p/200c/40f
Delts:
3 sets, 1 minute on 1 minute off Cable Face Pulls
Rear Cable Flyes- 5 sets 15, 80lbs on stack, last set AMAP (17) with 20 additional partials
DB Side Lateral Swings- 20 lbs, 3 sets.. 50, 40, 30
Gironda Press- 3 sets 10 reps, 22.5 lbs
DB Shoulder Press couple of feeler sets, 1 Rest/Pause Set 60lb DBs, 14 reps, followed by 5 more, getting me to 19. Gotta beat that next week
extreme shoulder stretch, then got back to my apartment for some grub
ctobrien
08-13-15, 10:49 pm
subbed my man. Thinking about getting back on stage soon?
subbed my man. Thinking about getting back on stage soon?
Was originally thinking about hitting up Eastern USAs this year, but for a bunch of reasons, looks like that's not happening- so probably not happening until early next year. Till then, just going to continue to put on some clean size and get it goin!
My girl was leaving for Italy today, so we headed to the gym a bit earlier than usual- back and calves for me today...
3 sets, 1 minute on 1 minute off Standing Straight Arm Pressdowns
Wide Grip Pulldowns- 11x170, 15x130
Neutral Grip Pulldowns- 1 rest pause set, 14x150, 5 more after rest, 19 total
Underhand Grip Rows- 15x80, 12x100, 10x130
1 Arm Hammer Strength Row- 1 set each side, 12x 1 plate and a quarter, concentrated holds
Hit up the seated calf raise after this for 4 sets of 50
After a scheduled off day yesterday, where I went to see Straight Outta Compton (great movie for anyone into it), went in and hit chest today...
Seated Cable Flye- 5 sets of 12, 30 seconds rest, 80lb
Incline Bench 8x190, 13x170
DB Bench 2 feeler sets followed by Rest Pause 14x70, then 5 more, then 2 more, total of 20
Incline Cable Bench 3 sets, 1 minute on 1 minute off, 80 lbs
Chest was pretty fried by the end, 1 minute weighted flye stretch, and got outta there
Had my cheat meal yesterday, and went in for arms today....
Spider Curls- 5 sets of 10, 30 seconds rest... 50 lb bar
Incline DB Curl 1 rest pause set, 22.5 lb dumbbells
Rope Pressdowns 5 sets of 15, 30 seconds rest between. 70 lbs
Smith CGBP 1 RP set, 165lb, 14, 5, 4 (total 23
Extreme triceps stretch
EZ Bar Reverse Curl, 1 RP set, 55lb 12,7,5 (24 total)
Extreme Biceps Stretch
Standing Calf raise 2 plates per side, explosive up, 5 second negative, 15 second hold in stretch... 12 reps
10 minutes on the bike of intervals and headed home
Hit up legs today... One small diet tweak, I've bumped up carbs to 250 on Legs and Back day, we'll see how it goes. I have a check in tomorrow so I'll post up weight then...
Banded Seated Leg Curl 2x50
Dumbbell RDL 9x60lb 11x50lb very slow negative, hold stretch and fully contracted positions for a 1 count
Glute Ham Rest Pause- coulnt get a real glute ham today so improvised and did it on a dip machine, 12,5,4
Extreme Ham Stretch
Leg Extensions 3 sets 1 minute on 1 minute off, 50 lbs
Leg Press 12x5 plates per side, 50x2 plates per side
100 walking lunges
Extreme Quad stretch...
Hopefully these extra carbs help a bit with recovery because I was toast and drenched with sweat after this...
Minor change to the diet yesterday, bumped carbs back up to 250. Weight sitting pretty consistent at 199, so we're going to start pushing it up again for a few months.... 250p/250c/40f
Delts today:
Rope Face Pulls-3 sets 1 minute on, 1 minute off, 50 lbs
Rear Delt Swings- 50x20lb, 45x20lb, 40x22.5, 35x22.5, 30x22.5
Seated Lateral Raise- 3 sets 1 minute on 1 minute off, 10lb dumbbells
Gironda Swings- 3 sets 10 reps 17.5lbs
Seated Smith Shoulder Press- 1 rest pause set, 1 plate plus 10s, 14,5,4
Extreme shoulder stretch
Headed home to a nice homemade turkey burger
Hit Back and Calves today,
Back supported rope pullovers 3 sets... 1 minute on 1 minute off, 50 lbs
Underhand grip pulldowns 10x150, 14x120
Rack Chins- 1 rest pause set, 60 lbs added weight: 12, 4, 3
Prone Gironda Rows- 10x45, 8x55, 6x60
Dumbbell Rows- 1 set, 20 reps each side, 95lb
Weighted Hang
Seated Calf Extension machine- 3 sets 75 reps 100 lbs
Finally started my new job today, so got to the gym a bit later than normal. Hit up arms and cardio today:
Cable curls- 5 sets 10 reps 70lbs, 30 seconds rest between sets.
Supinating DB curls- 1 set w RP, 30lbs. 14,5,5(24 total) goal was 30
Reverse grip press down- 5 sets 15 reps 30 seconds rest 70 lbs
Dip machine- 1 rest pause set 200 lbs, 15,8,6(29 total) goal was 30- looks like I'm increasing weight next week
Extreme triceps stretch
Seated hammer curl- 45lbs 14,6,6 (26 total) goal was 30
Biceps stretch
Leg press calf raise- 1 set, 12 reps (5 second negative, 15 second hold in stretched position) 2 plates a side
10 minutes of bike intervals
Legs...
Seated Banded Leg Curls 2 sets 50 reps
Banded lying leg curls (machine plus band) 9x70lbs, 11x55lbs
Sumo Leg Press 1 rest pause set, 5 plates and a quarter, 16,8,8 (32 total- goal was 30 so I'll increase weight next week)
Extreme Stretch
Close Stance Smith Squat- 3 sets 1 minute on 1 minute off
Hack Squat- 12x2 plates per side 20(widowmaker)x2 plates plus 25
Lunges- 100
Extreme Quad Stretch
Pale Rider
08-28-15, 12:31 am
Nice work
Nice work
Appreciate the kind words man!
Long day today, and made a few diet teaks.. now consuming 180g carbs peri workout, and 300 total- hopefully this will help bring up my lagging chest a bit..
Delts today:
Cable Face Pulls- 1 minute on 1 minute off, 3 sets, 50lbs
Rear delt cable flyes 5 sets 15x95 lbs last set 8 additional partials
Side Lateral Swings 50x20lbs, 40x20lbs, 30x22.5lbs
Gironda Press- 3 sets 10 reps x 25 lbs
DB Presses- 60lbs rest pause set 16, 8,5 (29 total)
Missed logging a couple workouts
Back 8/29
Straight arm rope pullovers 3 sets, 1 minute on 1 minute off, 50 lbs
Wide grip pullowns- 12x170#, 14x140#
Neutral Grip pulldowns- 1 rest pause set, 14,5,5 (24 total) 150#
Seated underhanded grip cable row- slow with hard squeeze at top, 12x120, 12x100, 10x120
Hammer strength 1 arm row- 12x 2 plates plus 25
Extreme Stretch- 1 minute hang from bar
Chest
Seated Cable flye- 5 sets total... 12x45 for 3 sets, 10x45 for 1 set, 12x40 for 1 set... wanted 45s across the board so will keep pressing
Incline Bench- 9x190, 14x170
Dumbbell bench- 1 rest pause set, 14,5,3 (22 total) 70 lbs
Incline bench cable press- 3 sets 1 min off 1 on, 80lbs
Stretch
really want to work on my chest so trying super hard to really feel contraction
8/31 Arms
Spider Curls- 5 sets, 10 reps (30 seconds rest) 50 lbs
Incline Dumbbell Curls- 1 set, rest pause with 22.5 15,9,5 (29 total)
Rope Pressdowns 5 sets 15 reps (30 seconds rest) 80lbs
Smith Close Grip Bench- 1 rest pause set 14,7,5 (26 total) 185... up 20 lbs from last week
Triceps stretch
EZ Bar reverse curl, 60lb . 1 rest pause set 15,9,8 (32 total- goal was 30 will go up next week)
Biceps stretch
Standing Calf Raises 1 set 12 reps 15 second hold in stretch position 3 plates per side
Legs today
Seated Banded leg curl 2x50
Dumbbell RDL- 10x65 11x55 (both up 5 lbs from last time)
Glute Ham Raise- 1 rest pause set 15, 8,5 (28 total)
Stretch
Leg Extensions- 3 sets 1 minute on1 minute off 55lbs
Leg Press- 12x5 plates plus a 10, 50x2 plates plus a 10
Lunges- 1 set, 100 reps
Quad Stretch
9/3 Delts- Location Steel Gym, NYC
Rope Face Pulls, 1 minute on 1 minute off 60 lbs 3 sets
Rear Delt Swings- 50x20lbs, 45x22.5lbs, 40x25, 35x25, 30x25
Seated Lateral Raise- 3 sets 1 minute on 1 minute off 12.5 lbs
Smith Machine press- plate plus 15lbs- 15, 7, 4 (22 total)
Extreme Stretch
G Diesel
09-04-15, 11:55 am
Dig the sessions lately my brother.
Been a minute since I've trained at Steel. Dope gym.
Keep killing it.
Peace, G
Dig the sessions lately my brother.
Been a minute since I've trained at Steel. Dope gym.
Keep killing it.
Peace, G
Thanks dude! Just tryin to keep the grind alive!
Alpha Bench
09-05-15, 10:25 am
Good work man! Keep it up!
Back
Rope Pullovers- 3 sets, 1 minute on 1 minute off 50 lbs
REverse grip pulldowns 12x150, 15x130 (both improvements from last week)
Rack Chins- bw plus 60 lbs 12, 5, 2 (rest pause set, 19 reps total)
Gironda rows 10x45, 8x55, 6x55
1 arm krok row 20 reps, 110 lbs
Extreme stretch
Hit up chest on this long weekend, gotta love being in an empty gym!
Kneeling bent over cable crossover 5 sets, 12 reps 40 lbs each side
Decline Dumbbell press 9x80 13x65
Low incline smith bench 1 rest pause set, 205 lbs 12, 4, 4 (20 total- beat last week by just 1)
DB Flyes- 3 sets 1 minute on 1 minute off 30 lbs
Extreme stretch
Abs
Guns
Hit up arms yesterday, and a little bit of cardio
Cable Curls 5 sets 10 reps, 80 lbs (30 seconds rest between sets)
Supinating DB Curls 45 lbs 15,6,4 (25 total)
Reverse Grip Cable Pressdowns- 5 sets 15 reps 80 lbs (30 seconds rest)
Dip Machine 225 lbs, 14,7,5 (26 total)
Extreme stretch
Seated DB Hammer Curls- 45 lbs 16,7,5 (28 total)
Stretch
Leg Press Calf Raise 4 plates per side 12 reps, 15 second hold in negative
10 minutes of intervals on the row machine
Delts yesterday
Steel Gym
Wide Grip Face pulls 3 sets 1 minute on 1 minute off 50 lbs
Cable Rear Delt Flyes- 5 sets 12 reps 45lbs per side
Side Lateral swings 50x20, 40x25, 30x27.5
Gironda presses- 3 sets, 10 reps- 25lbs
DB Press- 1 rest pause set... 60 lbs 14,6,4 (24 total)
Stretch and got outta there
Last day with my current programming today, going to hit back at Steel.
New plan starts Sunday, I'm spending the weekend in New Hampshire with my GF, and we're stopping at the Supergym (powerhouse new haven) on the way home sunday afternoon to hit up some legs!
after a relaxing weekend with my girl in New Hampshire, we stopped at Powerhouse New Haven on the way home... Had a bad ass new leg day:
1 legged calf raise (seated sled) 3 sets, 8 reps, 1 plate per side... 5 second hold in stretched position
Lying Leg Curl- 8 sets of 8, 90lbs. Last set additional 17 partials
Sumo High Leg Press- worked up in stets of 12 until 5 plates per side for 3 sets 12 reps, then strip set all the way down
Seated Leg Curl- 80lbs, 100 reps as little time as possible
Hack Squat- 20x1 plate, 15xplate plus a 25, 12x2 plates, 10x2 plates plus 25, 8x3 plates, last set cut weight about in half and repped out to failure
Leg Extension (cool unilateral leg extension) 5 sets 12 reps, 30 seconds rest
Sissy Squats- 3 sets 8 reps, 5 second hold at the bottom
Location: Steel Gym
Really getting after it lately on these workouts, pushing through!
Dumbbell bench (constant tension) 3 sets of 10, 60 lbs
Incline Bench- worked up to 1 set of 5, 205 lbs, double drop down
Low Decline Smith- 2 sets of 20, 1 plate per side
Flat flye- 7 sets, 12 reps 25lbs. 30 seconds rest
Gironda Swings- 3 sets 10 reps 25lbs
Reverse Pec Dec- 50x40lbs 45x50lbs 40x50lbs, 35x60lbs
Front Raises- short bar, 100 reps as quickly as possible
Triceps pressdowns (50lbs) 6 sets of 40 reps... underhanded, overhanded, rope
Overhead Triceps extension, 4 sets 10 reps, very slow. Just short bar
Location: Steel Gym
Abs (hanging leg raises, decline bench crunches)
Neutral Grip Chin- 2 sets, 10 reps- 1 set of 1 with 30 second negative
1 Arm Dumbbell Row to hip- 3 sets 10 reps, 65 lbs. Last set double drop
Under Hand Cable Rows- worked up to 1 set of 10 x 160 lbs
Single Arm High Machine Row 3 sets of 12, 90lbs
T Bar Rows- 7 sets 10 reps, 30 seconds rest
Cross Body Hammer curls- 3 sets 10 reps, 30 lbs
1 arm preacher curls- 4 sets 8 reps 20 lbs
BB Curls- 100 reps as quickly as possible (just bar)
Lighter Pumping day today, giant sets for chest and arms.
Giant set 1 (3 sets)
Supinating DB Bench x10, 50lbs
Incline Bench x 10 135lbs
Low Incline Smith Bench x 10 1 plate per side
Giant Set 2 (5 sets)
Low to High Cable Crossover x10 80bs
HS Incline Bench x 10 1 plate per side
Stretch pushups to failure
Arm Giant Set (5 sets)
Supinating DB Curl x 10, 30lb
V Bar Pressdown x 10 120 lbs
Spider Curls x10 30 lbs
Incline Overhead Extensions x 10 20 lbs
Incline DB Curl x 10 20 lbs
Overhead Rope Extensionx10 80 lbs
Increase in carbs again on training days, up to 400c/250p/40f on training days, and 200c/250p/40f on rest days.. Mixing up that new Animal MASS (1/2 serving) into my preworkout cream of rice, and enjoying it quite a bit!
Forgot to record my back training from Friday, I'll jump in here with yesterdays legs.
Location: NYSC Hoboken
1 leg standing calf raise- 3 sets of 8, 5 second in full stretch- 1 plate per side
Lying Leg Curl- 8 sets of 8, 100 lbs
Sumo Stance Leg Press- worked up in sets of 12 to 5plates per side, 3 total sets at that weight, strip set down
RDL- 3 sets of 10, 185lbs
Hack Squat- 20x1 plate, 15x2 plates, 12x3 plates, 10x3 plates and a quarter, 8x4 plates- drop set
Leg Extensions 5 sets 12 reps 80 lbs
Sissy Squat- 3 sets of 8, 5 second in full stretch
Calf Raise- 1 set bodyweight, length of a song
Chest/Delts/Tris
NYSC Hoboken
DB Bench, constant tension 3x10, 65lbs
Incline Bench, worked up to 6x215, with a double drop
Low Decline Smith Bench- 2x20, plate plus 10
Flye- 7 setsx12 (30 seconds rest) reps 27.5lbs
Gironda Swing- 3x10 25 lbs
Cable Rear Delt Fly- 50,45,40,35 x 50 lbs
100 front raises, short bar
Cable Pressdown, 50 lbs, 6x40 (2 sets underhand, 2 overhand, 2 rope)
Overhead Cable Extension- 4 sets 10 reps, slow negative
Back and Bis
NYSC Hoboken
Start off with an Abs warmup
Neutral Grip Pull up, 2 sets 10, 1 30 second negative
DB Row to hip, 3x8, 75 lbs... double drop last set
Underhand Cable Row- worked up to 1 set of 10 x 160
HS Pulldown 3 sets 12, plate plus 25
T Bar rows 7 sets 10, plate and a quarter
Cross Body Hammer curl- 3x10 (45lbs)
1 arm preacher curl 4x8 (25 lbs)
Straight bar curl- 100 reps as quickly as possible
10 minutes of cardio
Missed a few logs...
Sunday 9/27 Legs
Location: NYSC Murray Hill
1 Leg Standing Leg Raise- 3x8, 5 second in fully stretched position, 1 plate per side
Lying Leg Curls 8x8- 100 lbs
Sumo Leg Press... worked up to 3 sets of 12, 6 plates per side. Strip set on the way down
Seated Leg Curl- 100 reps, as little time as possible, 120 lbs
Hack Squat- 20x1 plate, 15x2 plates, 12x3 plates, 10x4 plates, 8x5 plates/drop set to failure
Leg Extension- 5x12 80lbs
Sissy Squats with 5 second hold in stretch- 3x8
Monday 9/28- Chest
Location: Steel Gym
DB Bench, constant tension: 3x10- 50lbs, 50lbs, 60lbs
Incline Bench- worked up to 1 set of 4x225, double drop
Slight Decline Smith Bench- 2 sets of 20, 1 plate plus a 10
Fly- 7 sets 12, 25 lbs (30 seconds rest)
Gironada Swing- 3x10, 22.5 lbs
Reverse Pec Dec- 50,45,40,35
Front Raise- 100 reps as quickly as possible
Pressdown- 6 sets of 40, underhand grip, overhand grip, rope
Overhead extension- 4x10, 3 seconds negative and 3 seconds positive
Tuesday 9/29- Back n Bis
Location: NYSC Hoboken Downtown
Neutral Grip Pullups: 2 sets of 10, 1 set with 30 second negative
DB Row to Hip: 3 x8, 80 lbs. Last set double drop
Underhand Cable Row: worked up to 1 set of 8, 190 lbs
High Row, 3 setsx12 reps, 2 plates per side
T Bar 7 x10, plate + 25
1 Arm cross body Hammer- 4x10 40 lbs
1 arm preacher 4x8, 25lbs
100 curls, quickly as possible, 30 lbs
10 minutes on the stair stepper
Pale Rider
09-30-15, 10:11 pm
Nice work
Things got crazy, missed a few logs... really going to push myself to keep this up though, as I love the community and it feels good to hold myself accountable...
Yesterdays workout,
Chest, Delts, Tris
Location: NYSC Marble Hill
DB Bench 3x10, 70 lbs (constant tension)
Incline Bench- worked up in sets of 6 to 205, then double drop
Decline Smith Bench- 2x20, 1 plate per side
Flyes- 7x12, 30lbs
Gironda Swings- 3x10, 25lbs
Rear Delt Cable- 50,45,40,35
Front Raises- straight bar, 100 reps as quickly as possible
Pressdowns- underhand 2x40, overhand 2x40, rope 2x40
Overhead extensions, 3x10 (3 second negatives)
Back/Bis
Location: NYSC Hoboken South
Start with abs (taken from a Rex suggestion in another thread)
Neutral Grip pullups 2x10, 1 set 30 second negative
1 arm row: 3x8, 90 lbs, double drop on last set
Underhand Cable Row- worked up to 1x10, 190lbs
HS 1 Arm Pulldown- 3x12 plate plus 25
T Bar Row 7x10, 30 seconds left
Cross Body Hammer Curl 4x8, 40 lbs
1 arm preacher curl 3x10, 27.5 lbs
straight bar curl 100 reps
Late night work event made me get after it a bit later than usual last night
Chest/Arms
5x Tri Set, all exercises for sets of 10
Supinating DB press- 55lbs
Incline Bench- 135
Low incline smith- 1 plate plus 10 per side
5x triset #2, all exercises sets of 10
Low to High cable fly
Incline Machine Press
Stretch Pushups
4x Arms triset, 10 reps each
Supinating DB Curl- 30 lbs
V Bar Pressdown- 120 lbs
Spider Curls- 20 lbs
Incline DB Overhead Extensions- 20lbs
Incline curls- 20 lbs
Overhead rope extensions- 100 lbs
I've been slacking on my posting game lately, gotta fix that. The last ABC was dope, great opportunity to meet a lot of the guys, and I'll definitely be at the one at Vinny's place this weekend. Also just bought the pumpkin spice Whey- cant wait to give that a whirl.
Legs last night
3x15 glute bridge, worked up to 225
8x8 seated leg curl (140 lbs) 70 seconds between seta
3x15 alternating leg extensions (90lbs)- last set at failure repped out with both legs
Squats- my coach has me doing some TuT type stuff here, 4 sets.. 6 second negatives for 6 reps, 30 seconds rest, then same weight rep out for 12. Weight should go down each set if doing it right
Leg press- strip set, 5 constant minutes. Started with 5 plates + a quarter
Arms/Calves/Abs yesterday
Tri Set 1:
Underhand grip cable pressdown 3x20
Cable Curl 3x12
Standing Calf Raise 3x12
Tri Set 2:
Dip Machine 3x20 (2 second hold contraction)
Spider Curls 3x15 (3 second hold contraction)
Seated Calf Raise 3x25
Tri Set 3:
High Incline DB Extensions 3x12
Incline DB Curls 3x12 (5 second negative)
Donkey Calf Raise 3x15
Tri Set 4 (3 sets each)
Stability Ball Crunch
Palof Press
Ab Wheel
2nd chest/back session on the week, more of a push focus this time around:
Cable Flye then press- 3x10, press till failure after 10
Low Incline Bench 4 second negatives- 1 rest pause set, totaled 15 with 185
Decline Bench- 12x145 10x185, 8x205, 20x135
1 arm HS Press- 12x45, 10x55, 8x65
Pullups- 13, 9, 8
HS Row 8x8 2 plates per side, 70 seconds rest between sets
Cable rear delts- 50,45,40,35,30
Sunday's Log:
Chest/Back
Banded DB Pullovers- 3x15
Rack Chins- 1 rest pause set, 19 reps
T- Bar Rows- worked up in sets of 8, then 4x8 at 125 on the bar (5 25s)
Elevated Cable Rows (sat on a dumbbell) 3x12, double drop last set
Rope Cable Flys- 3x15
Machine Chest press (with bands) 8x8, 60 seconds rest
Seated 6 ways (delts): 3x10
11/10
Legs
Barbell Glute Bridge- 3x15
Seated Leg Curls- 8x8, 60 seconds rest
Alternating 1 leg extensions- 3x15, both legs to failure last one
Squats- 6-12 method (6 second negative for 6 reps, rest 30 seconds, same weight for 12 reps)- 4 sets
5 minutes leg press- no rest, partner stripping weight.
Sunday- Chest/Back
Banded DB Pullovers, 3x15... 35lb dumbbell, green band
Rack Pullups 1 rest pause set, 22 reps
T Bar Rows, worked up to 1 plate, 4 25s for 4 sets of 8 (up 20 lbs from last week
Elevated Pronated Cable rows, 3x12, double drop last set
Pronated rope cable fly- 3x15
Banded Press Machine- 8x8 (50 seconds rest) 150 lbs
Seated 6 ways- 10 lbs
Gonna hit up legs today
Legs yesterday at Steel Gym
BB Hip Thrust- 3x15
Seated Leg Curl- 8x8 (50 seconds rest)
Alternating Leg 1 leg extension. Last set after failure, both legs till failure
6-12 method squats (6 reps, 6 second negative- 20 seconds rest- 12 reps same weight) 4 sets
5 minutes leg press
Sunday 11/22
Hoboken had a major water mane break so had to try out a new gym, went to the local retro fitness to get in some training. Not a terrible option
Chest/Back
Banded DB Pullovers 3x15
Rack Chins 1 rest pause set, 20 reps
T Bar Row- worked up to 4x8 with 6 25s
Elevated Pronated Row 12x150, double drop last set
Rope Cable Flye 3x15
Banded Chest Press- 8x8, 40 seconds rest
Seated 6 ways- 3x10
11/23 Legs
Hip Thrust 3x15
Seated Leg Curls- 8x8 (150#), 40 seconds rest between sets
Alternating Single Leg Curls- 3x15- 100#, on failure- both legs to failure
6/12 method smith machine squats- 4 sets
5 minute leg press strip set
11/29
Legs
1 leg hip thrusts 3x10, 2 second hold at top
Lying leg curls 3x12
Leg Press 5x15- 4 plates per side
Banded Squats 3x8, drop set last set
Bulgarian split squat- 3x12
Hip Adduction/Hip Abduction 2 x15 each
11/30
Chest, Delts, Tris
Fly then press 3x10
Reverse Banded Bench- worked up to 6x275, then dropped to 200 and repped out
Swiss Ball cable flye- 3x15
Pushups- 100 total reps
Rear Delt Band Pulls- 3x20
Standing Lateral Swings- x30
Wide Grip Pressdowns- 4x20
Rolling DB Extensions 3x12
Making some small changes to the diet- Currently sitting at 206 lbs, relatively steady there. Current macros are 275p/375c/40f on all days, still keeping one free meal in there.
Hoping to push it hard for another couple months then find a show and start dialing it in....
C.Coronato
12-01-15, 2:55 pm
one free meal
The key to success
The key to success
Thats what I'm hoping for! lol
12/1 Back at Steel Gym
Neutral Grip Pulldowns- 2x20, 2x12
Dead Stop BB Rows- 2x10, 2x15
1 Arm Chest Supported Row- 3x12 each arm
1 Arm Stretch Kneeling Row- 3x12 each side
Inverted rows- 50 reps
Hise shrugs- 3x12
Standing calf raise- 3x12
Seated calf raise- 2x40
10 minutes on the bike
Cutting back my macros for a bit, little cut coming up before I kick it into high gear. Looking like I'll be competing in November 2016.
Yesterday
Legs at Steel Gym
1 Leg Hip Thrusts- 3x 10 reps per leg, 2 second hold.
Lying Leg Curls- 3x12, 110 lbs
Leg Press- slow cadence, 5x15 6 plates/side
Banded Squats- 3x8, drop set last set
Bulgarian Split Squat- 2x15
Abductor/Abductor- 2x15 each way
Location: Steel Gym
Fly to press- 3x10 (50lbs)
Reverse banded bench- worked up to 8 reps at 270, dropped to 185 for another 9
Swiss Ball Flyes- 3x15 40lbs
Pushups- to 100
Rear Delt Band Pullaparts- 4x20
Side Lateral Swings- 3x30, 20lbs
Wide Grip Tricep Pressdowns- 4x20
Rolling Dumbbell extensions- 3x10
Working on a bit of a cut here, dropped carbs down to 250 from well above 350. Just trying to clean up a bit for a few weeks- we'll see how it goes. Also, those reverse banded bench presses- not really used to doing them, but it's quite an interesting feel, having to think about pulling it down to my chest, but then feeling it get lighter as it goes up is very strange
Steel gym again yesterday. Really forgot how much I like this gym, need to make it a point to keep coming here instead of some of the other corporate gyms ive been at lately.
Neutral Grip Pulldown 2x20, 2x12
Dead Stop Smith Machine Row- 2x10, 2x14
Chest Supported 1 Arm Row 3x12
1 Arm Kneeling Stretch row from high cable- 3x12
Inverted row- 50 reps, quickly as possible
Hise Shrug- 3x12 2 second hold at top
Standing Calf Raise- 3x12
Seated Calf Raise 2x30
Cardio- 10 minutes stairs
Feeling leaner with some of these changes we'll see how it goes!
Grinding in yesterday's blizzard... took a bit to find a gym that was open but luckily theres a bunch within walking distance for me, so the girl and I trekked out
Back
Cross Body Short Rows- 4x15, 2 second hold in contracted position
Sternum Pullups 4x8
Wide Grip underhand rows- worked up in sets of 8, his 5x8 at 185
T Bar Deadlifts, superset with an extreme stretch with bands- worked up to 4 platesx6 drop set all the way dwn
Pulldwns- 3x30, 10 reps with a 10 second stretch, repeat till 30 reps
Made it back home... hitting up delts/arms today
G Diesel
01-25-16, 12:17 pm
Steel gym again yesterday. Really forgot how much I like this gym, need to make it a point to keep coming here instead of some of the other corporate gyms ive been at lately.
That's a dope gym. Been too long.
Grinding in yesterday's blizzard... took a bit to find a gym that was open but luckily theres a bunch within walking distance for me, so the girl and I trekked out
Back
Cross Body Short Rows- 4x15, 2 second hold in contracted position
Sternum Pullups 4x8
Wide Grip underhand rows- worked up in sets of 8, his 5x8 at 185
T Bar Deadlifts, superset with an extreme stretch with bands- worked up to 4 platesx6 drop set all the way dwn
Pulldwns- 3x30, 10 reps with a 10 second stretch, repeat till 30 reps
Made it back home... hitting up delts/arms today
Way to get it in man. No excuses.
Peace, G
Still pushing this cut for a few more weeks, sitting at 275p/200c/40f, bodyweight about 205 fasted in the morning
Lying Leg Curl- 5x15, 3 second hold on last rep 100lbs, hard contractions
Seated Calf Raise- 5x15 increasing weight each set, 10 second hold in fully stretched position to finish each set- worked up to 2 plates
Pause Squats (2 second hold in the hole)- worked up to 4x8 with 225 on the bar
Leg Press- adding 1 plate per side, 30 seconds rest, 1 all out set for max reps
Bulgarian split squats- bodyweight, 4x10 (1.5 reps)... all the way down, halfway up, all the way down, and back up again
Incline Supinating Flye- 4x10, 30 lbs, hard contraction at the top for a hold
Incline Smith Press- 4x8, finished with 185 on the bar. Varying grips throuhgout
Dips- 4x10, 3 seconds down, 2 seconds in the hole
Machine Flye- 3x15, 100 lbs. Drop set on the last set followed by 15 second iso hold at last rep.
Cross Body Cable Rows- 4x15, 2 second hold in contraction
Sternum Pullups (lean back to 45degrees and pull sternum to bar) 4x8
Wide reverse grip bent row- 5x8 at 185
T Bar Deadlifts- worked up to 4 plates, then 1 all out strip set
Wide Grip pulldowns 3x30 (100lbs), 10 second weighted stretch every 10 reps
That's a dope gym. Been too long.
Yeah man, love it. One of my favorite places to train in NYC
Way to get it in man. No excuses.
Peace, G
Thanks for all the support brother!!
Had a nice free meal Friday with the girl for our anniversary, back on the grind today...
Arms/Delts Hoboken
5x Giant Set:
Military Press x10
Wide Grip Upright Rows x15
Bent Laterals x20
Alternating Curls x12
Overhead Tricep Extension x15
Superset:
Butterfly Side Laterals x15
Side Raises x10, 20 side laterals
Tricep Pressdowns 5x15, double drop on last set
Cable Curls 5x15, double drop on last set
Pale Rider
01-31-16, 4:47 pm
Nice work
Nice work
Thanks brother!!
Weight dropping, sitting about 204 this morning, hunger is high but comes with the territory of a cut. Just trusting the process, and pushing myself as I stay excited for the next time I step up on the stage...
Lying Leg Curl- 5x15, 100 lbs. 3 second hold in fully contracted position for last rep of every set.
Seated Calf raise- 5x15, 10 second hold in fully stretched. Worked up to 2 plates
Pause Squats- 2 second hold in the hole, worked up with a bunch of feeders, hit 4x8 at 225. No joke with the 2 second pause, though I know that even though i have decent leg mass I might not be as strong as some on here
Leg press- worked up to 6 plates per side for 1 all out set. Think i got about 25 reps here
Bulgarian split squats- 4x10 1.5 reps. really fucking burning at this point.
Chest:
Supinating Inc. DB Flye- 4x10 35 lbs
Smith Machine Incline Bench- varying grips, 4x10
Dips- 2 second hold in fully stretched, 4x8
Cable Cross- 3x15, drop set on last set, followed by 15 second iso contraction
Making a few tweaks to the diet again really gonna hit it hard for the next couple of weeks. 275p/150c/40f (probably going to get some refeed days in there occasionally as well) and bumping up the cardio as well. Going from 1x per week of 10 minute bike intervals to 2x per week of 25 min stair intervals. lets see where this takes us
4x Superset: Cross Body Cable Row/Sternum Pullups: 15(80lbs)/8 reps of pullups
Wide Reverse Grip Row- worked up to 5x8 185 lbs
T Bar Deadlift- worked up to 1 strip set of 6 with 4 plates to start
Pulldowns- 3x30, 10 second full stretch every 10 reps
Hanging Leg raises and ab wheel then headed back
Missed a couple days of posts this weekend...
2/6 Legs
Lying Leg Curl- 5x15, 100lbs- 3 second squeeze on last rep of every set
Seated Calf Raise- 5x15, 10 second hold in negative last rep of every set
Pause squat- 2 seconds in the hole. 4x8, 230 (up from last week)
Leg Press- worked up to 1 all out set at 5 plates/side
Bulgarian Split Squat- 4x10 1.5 reps
2/7 Chest
Incline Supinating Flye- 3x15 30lbs
Incline Smith Bench- 4x8
Dips- 4x10, 3 second negative- 2 second hold in full stretched position
cable crossover- 3x15, drop set last set, then 15 second iso hold in full contraction
25 minutes interval cardio
2/9 Back and Abs
Off day on Monday, back at it yesterday
Superset- Cross Body Short row/Sternum Pullups- 4 sets of 15/8 reps
Wide Reverse Grip Bent Row- 5x8, 225
T Bar Deadlift- worked up to 6 at 4 plates
Pulldowns- 3x30, 100lbs. 10 reps, 10 second full weighted stretch, repeat till 30 reps
Hanging Leg Raises
Rope Crunches
Really lacking in updates. Currently 197, macros as follows:
275p
140c
40f
Cardio 3x/week, intervals post workout, weight still dropping.
Legs (quad focused) today:
Leg Extension: 3x15 (1 second pause at top), 70,90,110
3x20 (pumping reps), 110lbs
Hack Squat: 4x12, worked up from 3 plates, 3 and a quarter, 4 plates, and last one 4 and a quarter. way stronger than last week in this lift where i only hit 4 plates for 8 reps on last set
Superset: Split Squat/Goblet Squat. 4x10/4x12
Seated Leg Curls- 6x8, worked up to 160lbs for last set
Adductor Machine 3x15, 130lbs
Back/Delts/Bi today
Wide Grip Pulldowns 4x12 (130)
Superset Behind Neck Pulldowns/Cable Rows 4x12/4x15 (110/100)
Partial Deadlifts (from just below knee, flexing lats hard) 3x15 (185)
Triset: Leaning DB Rows/Bent Laterals/Cable Curls 3x10/3x12/3x12 (60/20/80)
Superset: Seated Side Laterals/Preacher Curls: 3x15/3x10 (20/75)
25 Minute cardio intervals on bike
Chest/Tris yesterday, plus some cardio
Superset Incline Smith Bench/Incline Supinating Fly- 5x10/5x12 (185/20lbs)
Incline Hammer Strength Press- 3x10, 3 second negative and 1 second in the hole (1 plate per side)
Flat DB Press 3x8, double drop on last set (70 lbs)
Dips- 4x8 (bodyweight)
Overhead DB Extension- 25,20,15 (35,45,55)
Rope Pressdowns 3x15,15,50
25 minutes interval sprints
Trying to get these wheels to grow- officially decided to jump in for 2 shows this year, going to be doing Classic Physique at Eastern USAs followed by Natty Bodybuliding at an OCB show in Syracuse the following week.
6/12
Leg Curls- 15x75, 12x90, 10x100, 8x120, 20x90
Squats- 6x135, 6x225, 6x275, 6x315, 4x335... that last set was a little ugly but goal is next week to bury 6 of those
Hack Squats- 5 reps w. 2 second pause in the hole followed by 10 constant tension reps- 3 plates per side
Leg Extensions- 25x100, 25x100
Foot Elevated Lunge- 3 second negative, 1 second pause... 4 sets 10 reps
Practiced some posing and enjoyed the rest of the day with my girl
Current macros as of today
225p/225c/45f on training days
245p/100c/50f on off days
Split:
Legs
Back/Bi
Chest/Delts/Tri
Legs
Back/Bi
Chest/Delts/Tri
REST
Repeat
Free meal once a week. My girl and I had some dope sushi and froyo this week
Hit up some back yesterday, Steel gym
1 Arm DB Rows- worked up to 4x8 with 120s
Straight Arm Rope Pulldowns ss w Kneeling Rope Rows- 3x15 at 100lbs, max reps each set for rows (20something)
3 grip pulldowns- Wide grip, neutral grip, reverse grip. 2 sets each, 170 lbs x 10
Cable rows w iso hold
Rear Delt Row ss w Bent Lateral Raise- 10x75/15x25
Incline DB Curls ss w Preacher Curls
22 minutes of interval cardio
Hit up some chest last night, really trying to get after it and make some last minute improvements before I start dieting down for Classic Physique at Easterns
Incline BB Press- 12x185, 10x205, 8x215, 6x225, 8x195, 12x175
DB Bench- increased up to 8x100 lbs then double drop
Cable fly then press- 4 sets 15x80lbs... 15 reps of fly, then automatically into as many presses as possible each set
Hex Press ss w. Incline DB fly (pronated grip) 4 sets 10x45 lbs/12x25lbs
Kettlebell Side Raise/Front Raise/Press: 4 sets of 10 each way, 10kg kettlebell
Bar Pressdowns/Overhead cable tricep extension- 4 sets 20x130lbs/12x70lbs (1 second pause in full stretch)
Couple ab exercises
Second leg workout of the week, lighter today but still pushing!
All Supersets today
1 Leg Curl/Leg Press- 4x10, 70lbs for leg curls/ 4x15 with 3,4,5,6,7,7+25 plates. Drop on the last set
Lying Leg Extensions/Hack Squats- 3x15/3x10... 4 plates per side with hacks
Seated Leg Curl/Walking lunges 3x12/3x20 steps (70 lbs)
Banded Lying Leg Curl 3x20/ Stiff Leg Deads 3x10- 185
felt like my legs were going to fall off when I woke up this morning, but gotta keep grinding if I'm gonna get my weight up for this classic stuff
Missed a couple days here...
Friday 6/17- Back
Plate Loaded machine rows- Pyramid'd up to 8 reps at 3 plates per side
1 arm db row (semi pronated grip)- 4x8 75 lbs
DB Pullovers- 3x12, 45 lbs
Seated Cable Row- 3x10 120 lbs, pronated grip and hard 1 second flex for each rep
Rear Delt Cable cross- 4x18 30 lbs each side
Rope Hammer Curls- 4x10 1 and 1/2 reps 80 lbs
Cable Curls 3x12 (wide grip) 80 lbs
25 minutes of interval cardio
Saturday 6/18 Chest
High Incline Bench (70degrees)- worked up to 6@2 plates and a ten
Alternating DB Press/High Incline EZ bar press- 4x10 (65lbs)/4x10 bar plus to
DB Side Laterals/Converging front raise- 3x10 (22.5 lbs each way)
Reverse Grip Pressdowns/Wide Grip Pressdowns- 4x10 each way 50 lbs/70 lbs
PJR tricep extension 3x20, 55lbs
Gonna go hit legs pretty soon today
Yesterdays leg day was a good one...
Lying Leg Curls- 15x75, 12x90, 10x110, 8x125, 25x85
Squats- worked up to 4x335, got to depth this week so that felt good. wanted 6 though
Hack Squats- 4 plates per side, 4 sets... 5 reps with a 2 sec pause in the hole, 10 reps constant tension
Leg Extensions- 2x25
Foot Elevated Lunges 4x10
Sushi/froyo free meal with the girl last night as well!
Keeping this shit grinding- weight up a few lbs this morning, but I would usually expect that after what I ate last night. Let's see what this levels out at in the next couple days...
Damn IDK how I missed a full week of logging. Gonna be much better about this shit, especially with the testing of Project F going on now too (today will be the first day of this)
Anyway, yesterday was a sad day for gyms in NYC. Found out that Steel closed it's doors this past Friday. I was at a few other places over the weekend (including the ABC event) ,and didnt even realize it till yesterday when i walked right into a locked door. Unfortunately going to have to find a decent gym now.
Legs yesterday-
Leg Extension- 4 sets 25,20,15,15
Leg Presses- couple warmup sets then 2 sets 12x7 plates per side 1 set 15 6 plates per side 1 set 25 5 plates per side
Leg Curls- 4x10 @ 110 lbs
Horizontal Leg Press 3x25 300 lbs
Reverse Hammer squats- 3x20 3 plates per side (damn machine was erally wobbly could have probably done more if it was stable)
BB Hip thrust/SB leg curls- 3 sets 15 reps each (225lbs on the hip thrust)
Followed by a chest finisher of
4 supersets Cable Crossover/DB Bench
G Diesel
06-28-16, 11:32 am
Damn IDK how I missed a full week of logging. Gonna be much better about this shit, especially with the testing of Project F going on now too (today will be the first day of this)
Anyway, yesterday was a sad day for gyms in NYC. Found out that Steel closed it's doors this past Friday. I was at a few other places over the weekend (including the ABC event) ,and didnt even realize it till yesterday when i walked right into a locked door. Unfortunately going to have to find a decent gym now.
Damn. Sorry to hear that. A great gym.
Peace, G
Found a new gym (Complete Body- used to be 19th Street Gym, and before that Better Bodies) so at least got that checked off. Been running the Project F for a bit too and loving it- putting some notes about it in Bodybuilding.com
Today's workout was legs. Felt good after the epic italian food/ice cream free meal from last night.
Started with Leg Press. Bunch of warmups then 8x10 plates per side, 12x9 plates, 15x8 plates, 20x7 plates, 30x6 plates
Lying Leg Curl/Stability Ball Curls- 4x15 each
Hack Squats- 3x15
Leg Extensions/Goblet Squats- 4x15 each
GHR
Some rolling and stretching post workout
Been a while, but needed a quick rant so I'm coming back to old faithful here. I need to stop lurking and just start posting again. Anyway...
This is the first time in 2 years that I'm prepping, first time with a coach, pushing myself to do NPC Classic in addition to natty BB. About 5 weeks out from my first show (the second one is a week after), and sitting here thinking about how much of a mindfuck the whole process of prep really is. You spend all this time trying to get bigger, improve certain areas, etc. and as soon as you start leaning out- you immediately see more improvement areas. I KNOW I've improved on my last package, but fuck if i don't look in the mirror every morning already thinking- damn when I'm off prep I can't wait to get thicker, improve my back and pecs, and shit while I'm at it my quads could use some work, etc...
Don't get me wrong I love it, the pursuit of your own version of perfection, but some small amount of irony hit me this morning looking at my progress pics and rather than looking at how far I've come, already thinking about how far to go
Appleton.Cory
09-28-16, 10:23 am
Been a while, but needed a quick rant so I'm coming back to old faithful here. I need to stop lurking and just start posting again. Anyway...
This is the first time in 2 years that I'm prepping, first time with a coach, pushing myself to do NPC Classic in addition to natty BB. About 5 weeks out from my first show (the second one is a week after), and sitting here thinking about how much of a mindfuck the whole process of prep really is. You spend all this time trying to get bigger, improve certain areas, etc. and as soon as you start leaning out- you immediately see more improvement areas. I KNOW I've improved on my last package, but fuck if i don't look in the mirror every morning already thinking- damn when I'm off prep I can't wait to get thicker, improve my back and pecs, and shit while I'm at it my quads could use some work, etc...
Don't get me wrong I love it, the pursuit of your own version of perfection, but some small amount of irony hit me this morning looking at my progress pics and rather than looking at how far I've come, already thinking about how far to go
It's never enough. There will always be something to work on. Enjoy what you accomplish along the way. Stay hungry.
So Saturday ended up the competition season for me- after stepping on NPC stage for the first time in Classic Physique, I competed this past weekend in the NYS Natural (OCB show) in Syracuse, where I ended up taking home 4th in novice BB and 3rd in open BB. More importantly- I brought my best physique to the stage yet. That being said, I know that there are areas of necessary improvement, and I want to be more active here in order to hold myself accountable. I'm going to be taking some time off to grow and improve, and likely won't compete again until the end of the 2018 season- possibly the same 2 shows, we'll see.
As far as improvements- I need more overall thickness, especially in my chest and upper back, so will definitely be pushing there. Also, I'm one of those guys who never really trained abs with any regularity, so I don't have too much depth there. Challenge for me with the abs thing is that when I get lean, I don't have that "blockiness" and my abs almost look washed out, so will start putting some extra focus and actually training them as well.
Enjoyed the weekend, but back on my reverse diet today, current macros:
Off Day: 235p/50c/75f
Training Day: 220p/160c/30f
Won't start training again tomorrow and I'll add my log there, but going to spend the next 3 weeks with an interesting focus, just going in to stimulate the muscle and then allow time to recover- I'll have a time limit to the workout and will complete as many rounds as possible (more info on that to come tomorrow). Excited to get this off season going, but also know that I need to be smart about the turnaround if I'm going to get myself back to a "healthy" place.
Looking forward to what's to come!
So as I mentioned, some interesting workouts coming up for the next 3 weeks. Today's workout involved alternating Incline Bench and Heels Elevated Front Squats back and forth for sets of 4, with a 4 second negative. Nothing crazy, just focusing on the movement pattern and squeezing the muscle. Goal is to get as many rounds as possible within that timeframe and try to beat the number each successive workout. Also since I'm going to try to thicken up my abs as part of my focus, I think I'm going to be giving them some time at the start of each workout to ensure that I actually do them, as in the past I've been guilty of "meaning" to train abs but then not actually doing them once the workout is over. But to get that thickness, I definitely need to make sure to train them.
Today's workout as follows:
Standing Cable Crunches- 4 sets of 10 reps, 100 lbs
Roman Chair Leg Raises- 4 sets of 15, really concentrating on slow negatives
Warm up of each exercise followed by 7 rounds in 40 minutes:
4 reps x 145lbs incline bench, 4 second negative, 1 second pause in the hole
4 reps x 175lbs front squat, 4 second negative.
Like i said, not crazy but felt good to be back in the gym again. Defintely want to just get in and push it hard post show but recognize that there's a time and place for that and I don't want to get an injury right out the gate. Followed this with about 15 min of stretching and foam rolling then on the way home eating a post workout meal of 30g carbs from cereal mixed with 40g animal whey (birthday cake) mixed into a pudding. Will follow that up with 1 more meal of carbs and protein later tonight
Back at it today, same set and rep scheme as yesterday this time with BB Rows and Behind the Neck Shoulder Press. Only 2 lbs heavier than Saturday morning pre contest.
8 sets of 4 (4 second negative) 100 lbs rows
8 sets of 4 (4 second negative) 95 lbs behind the neck presses
3 sets of 1 minute planks
30g cereal mixed with 1.5 scoops Birthday Cake Whey as I'm walking outta the gym, then my second post workout meal of chicken and sweet potato later.
Had an off day yesterday, and then back in today. The plan calls for 2 on 1 off, 1 on, 1 off for the next 3 weeks. Today is the 3rd of 3 different days, so on Sunday I'll go back to the incline press/front squat superset.
For today:
4 sets machine crunches, 20 reps
40 minutes of back and forth
8x 4 reps, 4 second negatives: Snatch Grip Deadlifts, 185lbs
8x 4 reps, 4 second negatives: Pullups
100/side broomstick twists
Mixed some Frank's cake whey with some pumpkin Os from trader joes and hanging out till my next meal. Looking forward to getting a good recovery going so I can really start to push it again soon.
B
Back to the first sequence of this current 3 day cycle
preworkout: rice, ground turkey, coconut oil
Warm up followed by 40 minutes back and forth of:
4 reps, 4 second negatives: Incline Bench- 105 lbs
4 reps, 4 second negatives: Heels Elevated Front Squat- 175lbs
got this for a total of 9 rounds in 40 minutes
Did a few sets of dragon flags before leaving the gym
Cereal, Mocha Capuccino Whey, and creatine post.
Gonna eat 1 more meal, then tonight going out with my girl for a burger
Super busy last night and didnt get a chance to post this up. Will check in with my coach tomorrow to see if there's any changes coming to the plan.
Last night:
Preworkout: pancakes made with egg whites, buckwheat flour, pumpkin, with a small amount of almond butter
4 reps, 4 second negative: Bent Over Rows- 105lbs
4 reps, 4 second negative: Benhind the neck press- 95 lbs
did this for 10 total rounds
Not trying to increase weight during this phase, just increase workload over the course of the 3 week plan, so this is up from last week.
Finished with 4 sets of 10 bench crunches, holding the bar over my chest
1.5 scoops Chocolate Coconut whey mixed with 10g glutamine and 5g creatine, plus 30 grams of frosted flakes post workout
Next meal was chicken, rice, veggies
Had my check in with my coach this morning- weight at 185 today, up about 5lbs from my show 2 weeks ago. Made some small changes to my training day macros, so new macros look like:
Training Day: 220p/200c/30f
Rest Day: 235p/50c/75f
Most of the carbs added in post workout. Hunger still high, happy to be putting on some weight and slowly getting myself to a place where I can start moving real weight again. Looking forward to it!
Only a couple more of these sessions left then going to get after it to get some size going- although I feel like mentally I'm ready to push- I'm glad that I took the time to increase workload as I've definitely noticed that as the weeks go on I'm doing more work but feeling better as I give myself time and resources to recover.
Yesterday's "Animal Black Friday" training:
4 reps, 4 second negative: Incline Bench 105 lbs
4 reps, 4 second negative: Front Squat 175 lbs
In 40 minutes repeated this for 10 total rotations- beating last week, and feeling good about increasing workload.
Came home to the standard mixture of 5g creatine, 10g glutamine, 40g animal whey (chocolate) and 50g carbs from cereal (yesterday was Vanilla Chex).
Didn't do abs yesterday because I ended up going to do a little abs and cardio on Thanksgiving morning just to get some bloodflow going
Really dragging ass yesterday so took a half scoop of watermelon fury. Loved the flavor.
Only a few more of this kind of training left
40 minutes, 11 rounds (beat last week)
4 reps, 4 second negative- behind the neck press 95 lbs
4 reps, 4 second negative- bent over rows 115 lbs
1.5 scoops Frank's Bday cake protein mixed with cocoa krispies post workout (50g carbs)
Makin sure to log yesterday's training before I forget:
40 minutes, as many rounds as possible
11x 4 reps Snatch Grip Deadlift, 4 second negative- 185 lbs
11x 4 reps pullups 4 second negative
Some weighted abs, then the usual post workout meal of Animal whey and Cereal, followed a few hours later by an egg white omelette, apple, and cream of rice
Finally starting to train a bit more normal yesterday, Chest and Back
1 serving Fury pre
15g aminos intra
Superset:
Incline Bench/Pull ups: 8x155/6 pullups, 6x175/6 pullups, 4x185/6 pullups, 8x175/6 pullups, 6x195/6 pullups, 4x215/6 pullups
5x Triset:
Supinating DB Bench: 12x30lbs,
Dips: 6 reps, 5 sets
Flat DB Press 6x65lbs,
5x Triset:
Rope Straight Arm Pulldowns: 12x60
Low Cable Row: 8x100
Parallel Grip Pulldown: 10x100
Animal Whey, 5g creatine, 10g glutamine, and some frosted flakes post workout
It's been a crazy few months... wasnt working for a bit, going to the gym whenever I wanted/could fit it in- went old school and have just been tracking my journey in a notebook. But started my new gig yesterday and for me part of that working routine is to come on here and log my shit. So here we go. Current weight 203. Training day macros: 270p/260c/30f, and off days 265p/0c/115f.
Chest and delts yesterday:
Incline Bench (superset in a sense- first set shoulder width grip, second set very wide) 8/8x185, 6/6x195, 4/4x205, last rep just did wide grip, 6x205
Low Incline Neutral Gril DB Bench (with fat grips)- 4 sets, 8x80s
Supinating DB Fly- 4 sets, 10 reps. 25,30,35,40
Pec Dec fly- 3x12, 105 lbs
Triset (side raises, bent over raises, barbell over and back)
4 sets, 10 reps x25,30,35,40
4 sets, 12 reps x40
4 sets, 6 reps x 100lbs
Couple sets of abs and headed out. Legs tonight
Yesterday's leg training. Felt really shitty all through the workout and couldn't figure out why, but got it done nonetheless
1 Leg Lying Leg Curl 4x7 reps (1 and 1/4 reps), 60lbs
Squats- worked my way up to 4x12 315 - this is down from the last 2 weeks
Banded Leg press/Leg Extension (with 2 second peak contraction)- 4 sets 15 reps @ 6 plates per side/8 reps @ 120
Bulgarian split squat- 4 x 10 reps
Back
Location: CompleteBody
quick 10 minute warm up on the treadmill
V Bar sternum pulldowns- 4x10, 180lbs (up from last week)
Neutral grip DB press- 4x6, 4 second negatives... 75 lbs
Pulldown superset: Reverse grip pulldown 4x8 150lbs/Wide Grip Pulldowns (mag handle) 4x8 150lbs
Rack pulls- worked up to 1 set of 5 @ 405, slow negative. strip set down to 135
Rope face pulls- 4x30, 100lbs
Side Raises 4x10 (double drop on last set) 25 lbs