View Full Version : The Machine ongoing Physique Quest for Perfection
TheMachine
02-02-16, 11:14 am
Greetings my name is Jamal Bramble but my friends call me The Machine. Im 29 years old and have been training since I was 15 years old. I have competed in Men Physique at theNPC VA/DC cup i placed 4th in the Novice class and 6th overall back in August 2014. It wasnt exactly the results I was expecting but I took the feedback the judges gave me, which was to add size to back and shoulders and went to work that offseason. Right now my main goal is to bring up my shoulders and look to compete again in 2017. For now its just adding lean mass to my frame. My current workout regiment is: Chest/shoulders/tris on Monday, Back/Bi Tuesday, Legs on Thursday, shoulders on Friday, then a full body compound assault on Saturday. I do bi weekly check ins where i check my weight fasted and take progress pics as well. My recent was on Sunday 2/1 where I weighed in at 192.4 and here are the pics:
http://i66.tinypic.com/21borpd.jpg
http://i66.tinypic.com/28lc74.jpg
http://i68.tinypic.com/14e5bg1.jpg
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TheMachine
02-02-16, 11:21 am
2/1 (Morning session):
Woke up and knocked out 20 mins on the elliptical. Sipped some aminos along the way. No sweat broken but ill be fine. Got chest, shoulders, and triceps tonight.
Evening session:
Took a preworkout and it was off to the gym. After warming up, i quickly grabbed a bench. Today was chest, shoulders, and tris day (apparently it was for everyone else at the gym too). First up was BB bench press. First set was 230 for 8 reps. Second set was 230 for 7 reps. THird set was 235 for 5 reps.. Last set was 230 for 6 reps. Next was BB incline bench press for 3x8,6,5 (180,185,185). Next was dips for 4x8,8,7,7 (30,30,35,35). Seated DB military press was next for 4x8,7,6,5 (70,70,75,75). Next was Side lat raises for 3x8,8,6 (25,30,30). DB front raises followed for 3x8,8,6 (35,35,40). Peck Deck machine was next for 3x8,6,6 (180,185,185). DB skull crushers was next for 4x8,8,8,6 (25,30,30,35). I then did overhead rope cable extensions for 4x8,8,8,6 (42.5,50,57.5,65). Last was straight bar pushdown for 4x8,8,6,6 (60,70,75,75). Afterwards I stretched before heading home to down a shake and a bag of oreo thin crisp.
TheMachine
02-03-16, 9:42 am
2/2 (morning):
Woke up and knocked out 20 mins on the treadmill while sipping ErgoAminos. Broke a killer sweat. Now time to get ready for back, biceps, and core tonite
Evening:
Took a scoop of preworkout and it was off to the gym. Once i got there, i grabbed by bag along with my jug with some Aminos mixed in and it was time to put in work. Today was back, biceps, and abs. First up was reverse grip BB rows for 4x8,8,7,6 (205,210,210,215). Next was Lat Pulldowns for 4x8,7,7,6 (135,140,140,145). Next was T-Bar rows for 4x8,7,6,6 (200,205,205,210). Upright rows immediately follwed for 3x8,8,6 (80,80,90). Reverse pec deck was next for 3x8,6,6 (150). Then came cable rows for 3x8,8,6 (150,155,160). BB shrugs followed for 3x8,6,6 (255,260,260). Now was time for BB work. I did BB curls for 4x8,8,6,6 (100,100,105,105). Hammercurls was next for 4x8,7,6,6 (45,45,50,50). Last was machine preacher curls for 4x8,7,6,6 (75,80,80,85). I then did a core circuit for 3x15: cable side bends (32.5), hanging leg raises, and cable crunches (57.5). Afterwards I downed a protein shake and ate a bag of oreo thin crisp (the job gave them out again)
2/3:
Rest day today. Gonna give the body a day to recover (plus I have to referee dodgeball tonight). Abs tomorrow morning and Legs tomorrow night highlighted by Deadlifts and front squats
TheMachine
02-04-16, 8:19 am
No abs this morning, decided to get some extra sleep but ill squeeze them in tonight for Leg day. Looking to hit 375 for 8 on deads and 155 for 8 on front squats
TheMachine
02-05-16, 9:22 am
2/4:
took a serving of preworkout and it was off to the gym. EAA/BCAA was already in my jug, so I warmed up before heading to the platform. Today was leg day. First up was deadlifts. First set was 370 for 8 reps. Second set was 375 for 8 reps. Third set was 380 for 6 reps. Last set was 380 for 5 reps. Next was Front squats. My first set I didnt have a good grip on 150 so I only got 7 reps. Second set i got a better grip and hit 155 for 7 reps. Third set i hit 160 for 6 reps. Fourth set i did 165 for 5 reps. Next was leg press for 4x8,7,7,6 (520,530,530,540). Lying leg curls was next was 4x8,7,6,6 (115,120,120,125). one legged leg extensions was next for 4 sets. Left leg i did 60 (8), 60 (8), 65 (8), and 65 (6). Right leg i did 50(8), 50 (8), 55(6), 55 (6). Now was time for calf work. I did standing calf raises first for 3x8,7,6 (210,225,225) and then seated calf raises for 3x8,7,6 (165,165,170). I then went home and downed a protein shake with creatine while eating a baked potato
2/5:
No cardio or abs this morning. Will be doing round 2 of boulder shoulders tonight.
TheMachine
02-05-16, 8:14 pm
Took a preworkout and it was off to the gym. EAAS/BCAAS was already mixed so I warmed up before heading to put in work. Today was boulder shoulders. First up was standing BB military press. I did 4x10,9,8,7 (125,130,135,135). Next up was seated Arnold press 4x10,10,7,7 (50,55,60,60). I then did BB front raises for 4x10,10,8,8 (50,50,60,60). Smith machine upright rows immediately followed for 4x10,8,8,7 (105,115,115,120). I then did reverse pec deck for 4x10,10,9,8 (130,140,140,150). Last was cable lat raises for 4x10,8,8,7 (10,15,15,15). Afterwards I did an ab circuit for 3x30: crunches, lying leg raises, oblique crunches, and bicycle crunches. I then downed a protein shake and will be punishing some whole wheat pasta, garlic bread, and Italian sausage for dinner. Iron assault will be laid tomorrow with the compound killer workout highlighted by squats and power cleans.
TheMachine
02-08-16, 10:09 am
2/6:
took a serving of preworkout and it was off to the gym. EAAs/BCAAs was in my jug so I warmed up then it was off to the weights. Today was full body compound day. First up was Power cleans which i did 4x5,5,5,3 (195,200,205,205). Next was DB bench press which i did for 4x8,7,6,5 (90,95,95,100). Now was time for squats. Had to see if the knee would hold up which it did for the most part. I did 4x8,8,6,6 (225,230,235,240). Next was 2 sets of 8,6 for pull-ups, then 2 sets of 8,6 for chin ups. Last was RDL for 4x8,8,8,5 (230,235,240,245). I then hurried home to eat some protein powder and creatine mixed with yogurt.
2/7:
Played in the semifinals for my flag game. The field was sloppy and the weather was cold but played pretty good overall. We got the win so on to the championship (in 2 weeks i think)
2/8:
No cardio this morning to give my legs a little rest after yesterdays game. Have chest, shoulders, and tris tonight. Time to hit some bigger numbers on the bench
TheMachine
02-09-16, 10:10 am
2/8:
took a serving of Preworkout and it was off to the gym. Got there, grabbed my jug with BCAA/EAAs mixed in and it was time for warmup before heading to the weights. Today was chest, shoulders, and triceps. First up was bench press. On my first set, my outer peck on my left side got really tight so I was only able to do 230 for 6 reps instead of the normal 8. Second set i stayed at 230 and did 6 reps. Third set I did 235 and got 6 reps. Last set i went up to 240 and got 4 reps. Next was incline bench which i did 3x8,6,6 (180,185,190). Dips immediately followed for 4x8,8,6,6 (35,35,40,40). I then did seated db military press for 4x8,6,5,5 (70,75,75,75). Side lat raises were next for 3x8,8,6 (30).I then did db front raises for 3x8,8,6 (35) to complete shoulder work. Pec deck was next for 3x8,8,6 (135,145,160). I had to lower the weight tremendously on this due to the tightness in my outer pec. Now was time for tricep work. i tried doing skullcrushers but it was punishing my elbow so I instead did DB kickbacks for 4x8,8,8,6 (25,30,30,35). Time was running short at this point so I had to superset overhead rope extensions 4x8,8,8,5 (50,57.5,57.5,65) and Pushdowns with an angled bar 4x8,8,6,6 (65,70,70,75). I then stretched before heading home and downing a protein shake with creatine and a slice of pizza from yestereday superbowl party. Starting next week ill be switching push day (chest, shoulders, n tris) to Tuesday and putting pull day (back and bis) on Mondays so i can give my chest and shoulders more time to recover (that played a part in why my pec had got tight).
2/9:
Woke up this morning and knocked out 20 mins on the elliptical while drinkin BCAA/EAAs. Was able to break a mild sweat but nothing major. Tonight is back and biceps day. Since Im working an hour later today, I most likely wont have time to do ab work so I may do it tomorrow morning
TheMachine
02-10-16, 10:40 am
2/9:
Took a preworkout n it was off to the gym. I then grabbed my jug filled with EAA/BCAAs before heading to warm up. I then heading to the weights to put in work. today was back and biceps day. First up was reverse grip BB rows for 4x8,7,6,6 (210,210,215,220). Next was lat pulldowns for 4x7,7,6,6 (140,140,145,145). T-Bar rows followed for 4x8,7,6,6 (205,205,210,215). Upright rows was next for 3x8,8,6 (80,90,90). Afterwards was reverse pec deck for 3x8,6,6 (150,160,160). I then did BB shrugs for 3x8,7,6 (255,260,265). I then did cable rows to complete the back portion for 3x8,6,6 (160,165,165). Now was time for biceps. First was standing BB curls for 4x8,8,7,6 (100,100,100,110). Next was db hammer curls for 4x8,8,8,6 (40,45,45,50). Last was Hammerstrength preacher curls for 4x8,7,6,5 (70,75,80,85). Afterwards i stretched before rushing home and catching the last 10 mins of the Kansas game while drinking a protein shake w/ creatine and eating a 1/2cup of rice.
2/10:
Recovery day today. Got to ref dodgeball or floorball today. Body feels pretty good though and the tighteness on my left side of my chest is gone. Cardio tomorrow morning and legs tomorrow night
TheMachine
02-11-16, 8:13 am
Last night I reffed floor ball. starting to get the hang of things with the rules and stuff. Plus more money earned to put towards the Arnold trip. This morning I got on, threw on some sweats, sipped some aminos then knocked out 20 mins on the elliptical. Broke a decent sweat on it. Tonight is leg day. My goal is to hit 385 for 8 reps on Deadlifts.
TheMachine
02-12-16, 9:22 am
2/11:
Took a preworkout and it was off to the gym. Grabbed my jug filled with EAAs/BCAAs, warmed up, then proceeded to the weight room. Today was leg day. First up was deadlifts. After doing some warmup sets, it was time to go live. First set was 375 which i smashed for 8 reps. Second set I put 380 on the bar which was a struggle, but got 8 reps again. Third set I got to 385. I wanted to hit 8 reps..... but fell just short at 6 reps. Last set I put 390 on the bar but after 4 reps I was done. Next up was Front squats. No problems with the knee so I was ready to put in work. First set was 155 for 8 reps. Second set was 160 for 7 reps. Third set was 165 for 6 reps. Last set was 170 for 5 reps. Lying leg curls immediately followed for 4x8,7,6,6 (120,120,125,125). 1-leg leg extensions was next. For my left leg i did 4x8 (60,65,70,75). For my right leg i did 4x8,8,8,6 (50,65,65,70). Next was Leg press (which was finally open) for 4x8,8,6,6 (530,540,550,560). Now was time for calf work. First was standing calf raises for 3x8,8,6 (225,225,240), then seated calf raises 3x8,6,6 (170,170,175). I then stretched before heading home to down a protein shake and creatine along with a piece of brownie and whip cream. Overall I was very pleased with how my right knee has been responding I feel like it is almost back to 100%. The big test comes Saturday when I do back squats. Ill test it out to see if I can hit some heavier weights.
2/12:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping EAAs/BCAAs. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a crucial sweat. Time to get ready for boulder shoulders tonight.
TheMachine
02-13-16, 1:15 pm
2/12:
Headed to the gym today and drank 8oz of ErgoAminos preworkout. Got the the gym and grabbed my jug that had some more Ergoaminos in it and it was time to warmup before hitting the power rack. Today was Boulder shoulders day. First up was standing BB military press for 4x10,9,7,7 (130135,140,140). Next was Arnold press. I did 4x10,8,8,6 (55,60,60,65). Afterwards was reverse pec deck for 4x10,9,8,7 (140,140,150,150). BB front raises followed for 4x10,8,8,8 (50,60,60,60). Smith machine upright rows was next for 4x10,9,8,7 (115,115,120,120). Last was cable Lat raises. I did them a little different this week. I used a different machine and plus there was no rest between sets. I would do my right arm for reps then left arm for reps then next set would immediately start. I did 4x10,10,8,8 (20,20,25,25). I then stretched and headed home to do some ab circuit for 3x30: crunches, lying leg raises, oblique crunch and bicycle crunch. I downed a protein shake with creatine then punished some spaghetti and Italian sausage 30 mins later. Gotta recover fast with full body compound assault in the morning.
TheMachine
02-13-16, 1:36 pm
First off, i apologize in my last entry for mentioning another company product. It was a mental mistake I made but wont happen again. Now on for today's workout.
Woke up this morning and ate a scoop of whey with a cup of oats. About 45 mins later, I downed some a preworkout before heading to the gym. Had some BCAAs/Aminos already mixed in my jug. I warmed up with my sweats on then afterward, shed the sweats and headed to the power rack. Today was full body assault. First up was squats. After 3 warmup sets, the knee check out just fine so it was time to work. First set I put on 235 and knocked out 8 reps. Second set I put 245 on the bar and again knocked out 8 reps. Third set I put 255 on the bar and again hit 8 reps. Last set I put 265 on the bar and got 6 reps. I was stoked because it was the best my knee has felt in months I feel like I'm almost fully recovered. I used that wave of momentum to do DB bench press. I did 4x8,8,6,5 (90,95,100,100). Next was power cleans which I did for 4x5,5,5,4 (195,200,205,210). Next was pull ups for 2x8,7 then chin-ups for 2x8,6. Last was RDLs for 4x8,8,6,5 (235,240,245,250). I then did some ab work. First was hanging knee raises and oblique knee raises for 3x12. Then came cable side bends (32.5) and cable crunch (57.5) for 3x15. I then downed a protein shake and ate a half cup of white rice. Now time to rest up and enjoy the weekend. Back at it on Monday morning with cardio.
TheMachine
02-15-16, 11:21 am
2/14:
Did a progress check in. Weighed in and 195.2 lbs fasted in the morning. also got some progress shots in as well.
http://i67.tinypic.com/2ezpbvc.jpg
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Enjoyed some Maggianos last night for dinner where i crushed some Lasagna as well as some brownies and ice cream for dessert
2/15:
Woke up this morning and knocked out 20mins of cardio while sipping BCAA/EAAs. Worked a good pace but no sweat broken. Tonight I have back and biceps. Also the rep ranges for all exercises for this phase of the workout regiment will be in the 10-12 range. Time to really put in work
TheMachine
02-16-16, 10:11 am
2/15:
Took a scoop of Preworkout and it was off to the gym. I grabbed my jug with BCAAs/EAAs and after a brief warmup, it was time to work. Today was back and biceps. First up was reverse grip BB rows for 4x12,11,10,10 (205,205,210,210). Next was Lat Pulldowns for 4x10,10,8,8 (130). Ill need to lower the weight a bit next week so I can hit higher numbers. T-Bar rows was next for 4x11,11,10,10 (190,190,195,195). Upright rows followed for 3x12,11,10 (70,70,80). Cable rows immediately followed for 3x12,10,10 (95,100,100). Reverse pec deck was next for 3x10,11,10 (130,120,120). BB shrugs was last to complethe the back portion for 3x11,10,8 (235). Now was time for biceps. First up was standing BB curl for 4x12,12,10,8 (75,80,85,90). Next was DB Hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,10,9,10 (60,65,65,60). I then stretched before heading home and downing a protein shake along with a hersheys cookies n cream bar my wife got me for Valentines day.
2/16:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping BCAAs/EAAs. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a heavy sweat. Got chest, shoulders, and triceps tonight. Interested to see what my bench numbers will look like with the new rep scheme
TheMachine
02-17-16, 8:52 am
2/16:
Took a scoop of preworkout and it was off to the gym. After a brief warmup, it was time to put in lots of work. Today was chest, shoulders, and triceps. First up was BB bench press. First set I put 215 on the bar but was only able to hit 10 reps. Second set I stayed at 215 and only mustered 8 reps. Third set I went down to 205... but only got 10 reps. Last set I stayed at 205 and only hit 8 reps. It definitely bruised my confidence a bit because I had higher expectations for my performance on the bench but ill do better next week. Next was incline BB bench for 3x10,10,7 (165,165,170). DB military press was next for 4x12,11,10,10 (50,55,55,55). Standing lat raises was next for 3x12 (20,25,25). Since the weighted belt was finally free, I then did a superset of dips 4x10 (25) and db front raises 3x12,10,10 (25,30,30). Next was a superset of pec ceck 3x12,10,9 (160,165,165) and cable kickbacks 4x12 (20,20,25,30). Last was a superset of overhead cable extensions 4x12,10,9,8 (50) and straight bar pushdowns 4x12,8,8,8 (65,65,65,60). I then stretched before heading home to take a protein shake and creatine with 3/4 cup of rice.
2/17:
Off day today. Body isnt sore at all thanks goodness. Reffing floor ball tonight to contribute to the Arnold funds. Back to the grind on Thursday for Leg day
TheMachine
02-18-16, 8:58 am
floorball games were good last night. Both games were close and action packed. No cardio or abs this morning. Making sure the body is primed and ready for leg day today. Eager to see how things go with Deads and front squats with the new rep scheme
TheMachine
02-19-16, 10:24 am
2/18:
took my preworkout and then it was off to the gym. I warmed up, grabbed my jug full of EAA/BCAAs and then it was off to the platform. Today was leg day and I was eager to see how things would play out. First up was deadlifts. I did 3 warmup sets then it was time to pull. First up was 355 which i got for 12 reps. Second and third set I did 360 and got 10 reps. Last set I did 365 for 8 reps. Next was front squats. First set I did 135 for 12 reps. Second set i stayed at 135 but only got 10 reps because i was starting to lose grip. Third and fourth set i did 140 for 10 reps. Next was leg press for 4x12,11,10,10 (500,510,510,510). I then did a superset of lying leg curls 4,12,12,12,10 (100,100,105,110) and leg extensions 3x12 (120,130,140). It was the first time in a while i did leg extensions with both legs and feel like my knee is getting way better. Standing calf raises was next for 3x12,12,10 (195,195,210). The seated calf raises was occupied so i substituted leg press calves for 3x12 (470,480,490). I then stretched before heading home and downing a protein shake with creatine and 3/4 cup of rice.
2/19:
Boulder shoulders tonight. Gotta get these delts to grow. Legs feels pretty good even after yesterdays sessions. Will see how it responds tomorrow when I do squats n power cleans
TheMachine
02-20-16, 2:11 pm
2/19:
Took a preworkout and it was off to the gym. Grabbed my eaas/bcaas in my jug, then after a brief warmup, it was time for work. Today was Boulder shoulders and it is the body part I need to bring up most. First up was standing military press for 4x10,11,8,8, (125,125,130,130). Next was seated db Arnold press for 4x12,11,9,9 (50,50,55,55). Reverse pec deck was next for 4x12,12,11,10 (120,120,130,130). BB front raises was next for 4x12 (40,50,50,50). Smith machine upright rows soon followed for 4x12,12,11,10 (105,105,110,110). Last was cable Lat raises for 4x12,12,10,10 (12.5,12.5,17.5,17.5). Afterwards I downed a protein shake and creatine then punished some spaghetti and Italian sausages about an hour later. Quick turnaround with full body workout tomorrow.
TheMachine
02-20-16, 2:56 pm
Woke up and ate a scoop of protein and a cup of oatmeal. 30 mins later, I left for the gym and Took a preworkout. I warmed up before heading to the power rack. Today was full body workout. First up was squats. I did 3 warmup sets before going live. First was 225 which I powered through for 12 reps. Second set was 230 for 12 reps. Third set I did 235 for 10 reps. Last set I stayed at 235 and I hit 11 reps. Next was db bench presses. I did 4x12,11,10,8 (75,80,80,80). Afterwards was power cleans. First set was 200 for 5 reps. Second set was 205 for 5 reps. Third set was 210 for 4 reps. I was mad I didn't hit 5 then so I locked in 4th set n made sure I hit 210 for 5 reps. I then did BB rows for 4x12,10,10,8 (175,180,180,185). I wanted to do RDL but I wasn't feeling it so I decided to end the workout then. Going forward next week, I'll be adding in deadlifts, either sumo or deadlifts with both hands with an overhand grip. I then downed a protein shake with creatine and 3/4 cup of rice. Now time to relax and recover. May do some cardio tomorrow morning since our game isn't tomorrow
TheMachine
02-22-16, 8:37 am
simple morning. just 20 mins on the elliptical. No sweat was broken but still had a productive session. Back and Bis tonight
TheMachine
02-23-16, 9:49 am
2/22:
Took some pre-workout and it was off to the gym. I warmed up before it was time to work. Today was back and biceps. First up was reverse grip rows for 4x12,10,10,8 (205,210,210,215). Next was Lat pulldows for 4x12,10,10,10 (125,125,125,130). Straight arm pulldown followed for 3x12 (40,40,45). Afterwards was upright rows for 3x12,11,10 (70,80,80). Next was BB shrugs for 3x12,11,10 (235). Reverse peck followed for 3x12,10,9 (130,130,140). Cable rows was next for 3x12,11,9 (100,100,105). Now was time for biceps work. First up was BB curls. i meant to put 80lbs initially but my math ended up being off and i put on 90 for my first set and hit 12 reps (i didnt realize i did this until after the first set). Second set i stayed at 90 and did 11 reps. Third set i did 95 for 10 reps. Last set i did 95 for 8 reps. Next was db hammercurls for 4x12,10,10,8 (35,40,40,40). Last was hammer strength preacher curls for 4x12,10,10,7 (60,60,65,65). I then stretched before heading home and taking a protein shake with creatine along with a taco and a piece of potato.
2/23:
Woke up this morning and ran 20 mins on the treadmill. I did a 4 min warmup, 6.0 for 4 mins, 6.5 for 4 mins, 7.0 for 4 mins and 7.5 for 4 mins. I broke a heavy sweat during the session. Tonight is chest, shoulders, and tris. Time to get payback on the bench!!!!!!!!!!!!!!
TheMachine
02-24-16, 10:13 am
2/23:
took my preworkout n it was off to the gym. I grabbed my jug of Eaa/bcaas and I warmed up before heading to the weights. Today was chest, shoulders, and triceps. First up was bench rpess. First set was 205 for 12 reps. Second set was 210 for 11 reps. Third set i went up to 215 but only hit 8 reps. Last set i went back down to 210 and only got 8 reps again. Next week ill have to be more patient and not to jump the weight to 215 so fast. Next was incline bench for 3x12,10,10 (160,165,165). Next was dips for 4x12,10,10,8 (25,25,30,30). Now was time for seated db military press. I did 4x12,10,10,8 (55,60,60,60). Next was db lat raises for 3x12,12,10 (25,25,30). Next was db front raises for 3x10 (25). Next was pec deck for 3x12,8,9 (165,170,165). Now was time for triceps. First up was cable kickbacks for 4x12,12,10,10 (25,30,35,35). Next was tricep pushdowns with an angled bar for 4x12,12,10,10 (60,65,70,70). Last was overhead extensions with an angled bar for 4x12,12,10,10 (47.5,52.5,57.5,57.5). I then stretched and went home before downing a protein shake with a baked potato
2/24:
Off day today. gotta ref floor ball tonight. Leg day tomorrow
TheMachine
02-25-16, 10:00 am
i didnt have work yesterday due to the inclement weather (money loss for the Arnold funds :-( ). Today is LEG DAY. Goal is to hit 365 for atleast 2 sets of 10 on deadlifts
TheMachine
02-25-16, 9:18 pm
Took a pre workout and it was off to the gym. Warmed up, grabbed my jug full of EAA/BCAAs and it was grow time. Today was leg day. First up was deadlifts. First set was 360 for 12 reps. Second set was 365 for 10 reps. Third set I stayed at 365 but struggled to 8 reps. Last set I stayed at 365 and mustered only 8 reps. I wanted to hit 365 for at least 2 sets of 10 but fell a bit short but I'll definitely hit it next week. Next was front squats. First set was 140 for 10 reps. Second set was 140 for 10 reps. Third set I only hit 145 for 8 reps. Last set I stayed at 145 and didn't leave the power rack until I got 10 reps. Next was leg press for 4x12,12,10,12 (510,520,530,530). I then did a superset of lying leg curls 4x12,12,11,10 (105,105,110,110) and leg extensions 3x12,10,10 (140,145,145). Last was a superset of seated calves 3x11,9,8 (160) and standing calves 3x12,10,12 (180,195,180). I then stretched before heading home and downing a protein shake and eating a slice of brownie. Quick turnaround with Boulder shoulders at 430 tomorrow morning.
TheMachine
02-26-16, 10:06 am
Didnt get fully asleep until 12ish (got in bed 1015) then the alarm came on full blast at 4am. Woke up and grabbed my protein shake with 3/4 cups of oats. Afterwards i threw on my sweats, grabbed my jug full of EAA/BCAAs. I guzzled some preworkout on the way. Once i got to the gym, I warmed up before heading to the power rack. Today was boulder shoulders day. First up was standing BB military press. First set i did 125 for 12 reps. Second set i did 130 for 10 reps. Third set i did 130 for 9 reps. Fourth set I did 130 for 8 reps. Next was seated Arnold presses. First set was 50 for 12 reps. Second set was 55 for 11 reps. Third set was 55 for 10 reps. Last set was 60 for 8 reps. Next was BB front raises for 4x12,12,11,10 (50,50,60,60). Next was reverse pec deck for 4x12,12,12,10 (100,105,115,120). *i used a different machine than I normally used but ill be going back to my regular machine or substituting another exercise to hit rear delts (suggestions welcomed). Smith machine upright row followed for 4x12,12,10,10 (105,110,115,115). Last was cable lat raises for 4x12 (20,20,25,25). I then stretched before rushing home and downing a protein shake. 40mins later I ate eggs, bacon, and a protein pancake. Time to rest and recover with the full body compound assault tomorrow. Looking for big things with squats and power cleans. May even throw in some sumo deadlifts for good measure
TheMachine
02-27-16, 10:54 am
Woke up this morning and immediately downing a protein shake mixed with 3/4 cup of oats. After getting dressed I grabbed my gym bag, my jug full of EAA/BCAAs, and headed to the gym. On the way I downed my preworkout. Got to the gym and did a dynamic warmup before heading to the power rack. Today was full body compound assault. First up wa a date with squats. My hip flexors were a bit tight during warmups but luckily started getting looser as things progressed. First set was 235 which I did for 12 reps. Second set was 240 for 10 reps. Next set was 240 for 10 reps. Last set I put 145 on the bar. I made sure to hit 10 reps before I racked the weights no matter how long the set took. Next was db bench. First set was 80 for 12 reps. Second set was 80 for 11 reps. Third set I did 85 for 9 reps. Last set I did 85 for 8 reps. I'll be sure to hit 85 for Atleast 10 next week. Power cleans was next. During warmups I realize the bar I was using was really loose so immediately switched bars. First set was 205 for 5 reps. Second set was 210 for 5 reps. Third set was 215 which I got 5 reps. Last set was 220 and I wanted 5 but came up a bit short with just 3 (I'll get it next time). Last was t-bar rows. I did 4x12,11,10,8 (195,195, 200, 200). Time was running short so no time for any deadlift variations this week. I immediately dashed home after stretching and downed a shake with a little bit of rice. Now time to make a day trip to northern va to celebrate my wife's grandmas birthday. Suppose be hitting old country buffet for lunch so I'll be sure to take a GDA before punishing some food (will take some pics as well).
TheMachine
02-29-16, 8:38 am
Pics of Saturday buffet Gainz:
http://i65.tinypic.com/fxez54.jpg
http://i63.tinypic.com/2h55x8p.jpg
http://i67.tinypic.com/2hr1oh5.jpg
TheMachine
02-29-16, 8:45 am
2/28:
Woke up this morning and checked my weight. clocked in at 199.2. was able to take progress pics as well.
http://i66.tinypic.com/313hdnd.jpg
http://i66.tinypic.com/2crx4ky.jpg
http://i67.tinypic.com/2ebeuxi.jpg
http://i68.tinypic.com/25u00f9.jpg
http://i66.tinypic.com/28tc8hv.jpg
TheMachine
02-29-16, 9:07 am
woke up this morning and knocked out 20 mins on the elliptical. was able to break a mild sweat. Because its Arnold week (FInally), ill have to shake things up a bit. Today I'll be doing back and triceps today and will be including deadlifts. Tomorrow is legs, Wednesday morning is chest and biceps, and then Thursday morning is boulder shoulders before I make the 7 hour drive to columbus.
TheMachine
03-01-16, 10:01 am
2/29:
took some preworkout and it was off to the gym. I then warmed up. Afterwards I headed to the olympic platform because today was back and triceps day but deadlifts were included today. First up was deadlifts. After 3 warmup sets, it was time for the real work to begin. First set was 365 which i pounded out 10 reps. Next set I went up to 370 and knocked out 9 reps. Third set I did 375 and eeked out 8 reps. Last set i stayed at 375 but was so gassed that I was done after 5 reps. I really gotta work on my endurance for deadlifts. Next up was Lat pulldowns which i did for 4x10,10,8,8 (125,130,135,135). Reverse BB rows was next for 4x10,10,6,8 (210,210,215,215). I then did DB rows which I hadnt done since october. I did 4x10,10,10,8 (55,60,65,70). Now was time for tricep work. First up was close grip bench for 4x10,10,8,7 (175,185,195,195). Next was pushdowns for 3x10,10,8 (70,75,80). Last was overhead cable ext for 3x10,9,7 (57.5,62.5,62.5). I then did some core work. First up was hyperextensions 3x15 (45) with hanging knee raises 3x15. I then did cable side bends 3x15 (32.5) and cable crunch 3x15 (57.5). I then stretched before heading home n downing a protein shake and creatine along with a slice of pound cake
3/1:
Woke up and did 20 mins on the treadmill. First was a warmup of 5 mins followed by 5 mins at 6.0, 5 mins at 6.5 and 5 mins at 7.0. I took it easier today than normal because I have legs tonight. Got Squats, Front squats, Good Mornings and BB step ups. Gonna be a doozy
TheMachine
03-02-16, 9:56 am
3/1:
Took some preworkout and it was off to the gym. Grabbed my jug full of EAA/BCAAs, warmed up and was ready for what was suppose to be an epic leg day. First up was squats. I did 3 warm up sets before it was go time. First set was 245 which i blasted through for 10 reps. Second set i put 255 on the bar. I got to 8 reps and was feeling a bit exhausted and had even stepped forward about to rack the weight then I was like screw that and knocked out 2 more reps to hit 10. Third set is when everything got derailed. I put 265 on the bar and after my second rep, my lower back got really tight on me. I rolled on a foam roller to try loosening it up and even lowered the weight back down to 255. Things felt better temporarily after 4 reps but when i attempted the 5th rep, but a quarter of the way down, I knew my lower back would collapse if i went down any further so i came back up and ended my session with squats. At this point due to my lower back, the workout got turned upside down. Front squats, good mornings, leg presses, and BB step ups all had to be cancelled. I was able to do leg extensions for 4x10,10,8,8 (145,150,155,155). I then did lying leg curls for 4x10,8,10,10 (105,105,100,100). I next did tr-x squat circuit for 4x10 of each exercise (squats, 1-leg squats, wide leg squats). I then did calf work. First was seated calves for 3x10 (150,160,160). Last was standing calves for 3x10 (180,195,195). Afterwards i stretched before heading home and downing a protein shake with creatine and 3/4 cup of rice. I was disappointed at what happened today mostly because there was a lot of things I could have done to prevent the injury from happening but let my pride get the best of me.
3/2:
With the back still sore and tender, chest and biceps was not an option this morning. Instead I rested in bed. Its starting to feel a bit better but far from normal. Tomorrow morning workout before the trip is up in the air at this point. Will have to see how the back feeling but if its not healed, ill have to do chest, shoulders, and biceps at the Animal ABC on Saturday night
TheMachine
03-03-16, 5:14 pm
No gym today due to the back needing more rest. I woke up at 6 and we got on the road at good time. We got here in Columbus and ate lunch n now to get ready for tonight. Tomorrow is day 1 of the Arnold where I'll be heading to the Animal Cage :-)
TheMachine
03-08-16, 12:21 pm
recap of the past few days.
Was at the Arnold Fri-Sun and had a blast. my wife ended up getting a pic with Arnold Friday morning so we were pretty stoked about that. Was able to get alot of cool stuff from the Arnold (will post pics sometime during the week when we unpack everything). I was disappointed that the back injury prevented me from attending the Animal ABC. i also managed to catch a cold the moment I got back home Sunday night but overall was a fun weekend.
3/7:
Woke up and drank a protein shake and ate a banana. shortly afterwards, I left for the gym while downing a energy drink. I got to the gym, then warmed up. Afterwards I headed to the bench press to get chest and biceps day started. First was incline db press for 4x10,10,8,8 (75,80,90,90). Next was BB bench press for 3x9,6,7 (215,215,205). Chest dips were next for 3x18,15,14. After was a superset of high cable cross over 3x10,8,8 (35,40,40) and low cable cross over 3x10,10,8 (30,30,35), Now was biceps time. First up was BB curls for 4x10,8,8,6 (95,100,100,105). Then came hammerstrength preacher curls that had a drop set after each set. I did 4x10,8,8,8 (70) followed by a dropset of 4x10,10,8,8 (45). Afterwards I did the stairclimber for 20 mins. It was definitely rough (especially with a cold) but i pushed through. I then stretched, did some foamwork, then rushed home and ate eggs and a protein pancake.
3/8:
No cardio today since my body still battling a cold. Will be doing Boulder Shoulders tonight
TheMachine
03-09-16, 10:12 am
3/8:
Headed to the gym and took preworkout. After arriving, I grabbed my jug full of EAAs/BCAAs and it was warm up time. Afterwards i headed to the weights. Today was shoulders and triceps day. My shoulders felt super sore already even though I hadnt worked them directly in over a week (yesterday chest day had something to do with that as well as my body still fighting a cold). First up was seated db military press for 4x10,9,8,8 (60,65,65,65). Next was upright rows for 3x10,8,8 (80,90,90). Lat raises followed for 3x10,10,8 (25,25,30). BB front raises was next for 3x10,10,8 (50,50,60). Last for shoulders was reverse pec deck for 3x10,10,8 (130,130,140). Now was triceps time. First was close grip bench press for 4x10,8,8,5 (175,185,185,185). Next was tricep pushdowns with the angled bar for 3x10,10,8 (57.5,62.5,67.5). Last was overhead cable rope extensions for 3x10,9,8 (57.5,57.5,62.5). Afterwards I stretched before heading home and downing a shake with creatine and 3/4 cup of rice.
3/9:
Rest day today, hopefully I can shake this cold one and for all but starting to see light at the end of the tunnel. Reffing floor ball tonight
TheMachine
03-10-16, 9:32 am
broke a killer sweat....... while i was sleeping lol. Woke up this morning and knocked out 20 mins on the elliptical and broke a good sweat. Now time to get ready for back day later
TheMachine
03-11-16, 11:43 am
3/10:
Took a preworkout on the way to the gym. I warmed up before heading to hit the weights. Today was back day. I first started with Lat pulldowns. I did 4x10,10,8,8 (130,130,135,135). Next was reverse grip bb rows for 4x10,10,8,8 (195,205,210,210). I felt a little soreness in the lower back but nothing major. DB rows was next for 4x10,10,9,8 (65,65,70,70). Low back extensions followed for 4x15 (unweighted, 25,35,45). I was pleased that i was able to get back to normal weight with these. Last was Straight arm pulldown for some FST sets. i did 7x15,15,15,15,12,12,12 (35,35,35,40,40,40,40). I then did some stretching and foam rolling before heading home and eating some soup and a protein shake.
3/11:
woke up with the intention of doing the treadmill but the core was a bit tired so i just did the elliptical for 20 mins. was able to break up a good sweat while doing it. The big test is tomorrow, I have legs then. I definitely will be doing squats tomorrow but unsure if I want to do deads as well (gonna see how my body feels afterwards)
TheMachine
03-12-16, 1:20 pm
Woke up and took a cup cup of oats, a banana and a scoop of whey protein. After 20 mins, it was time to head to the gym as I guzzled some preworkout. I then grabbed my jug of BCAA/EAAs before warming up. I then headed to the power rack to spark leg day. First up was suppose to be squats but during my first warm up set, my lower back was still a bit tender so I had to swap in some front squats which was more tolerable on my back. I did 4x8 (145,145,150,150). Next was still leg deadlifts for 4x8 (185,185,190,190). BB step ups followed for 3x10 (145,155,165). ISO-Kneeling leg curls was next for 3x10,10,8 (75,75,85). I then did a superset of leg extensions 3x10,10,8 (150,155,160) and lying leg curls 3x10,8,8 (105). Seated calves was next for 3x10,9,7 (160,165,170). Standing calves was last for 3x10,8,8 (195). I then stretched before heading home and downing a shake with some soup. Time to enjoy some college hoops finals today. ODU (my alma mater) and Kansas (my big name team) both play in their conference title games today.
TheMachine
03-14-16, 10:50 am
3/13:
Spring season started for flag football yesterday. The game in which my team actually played won by two touchdowns so that was good. However, the core injury was prevelent. I felt it alot on my left lower oblique when i would reach to make flag pulls. I had to take myself out the game midway through the second half due to it. Because of this ill be taking this week off to rest up my core and hopefully some icing, heating pads, and stretching can heal it up. May dabble into a few yoga classes this week too
TheMachine
03-15-16, 4:25 pm
Still a little sore this morning so no cardio done. I did get a chance to do progress pics and checked my weight 196.0
http://i66.tinypic.com/2h801gn.jpg
http://i68.tinypic.com/1ryz2p.jpg
http://i68.tinypic.com/akahdz.jpg
http://i63.tinypic.com/2j2uv43.jpg
http://i68.tinypic.com/ayotjb.jpg
http://i65.tinypic.com/2ajtgn7.jpg
Will do some yoga stretches tonight. Elliptical in the morning
TheMachine
03-16-16, 9:57 am
woke up this morning and knocked out 20 mins on the elliptical. worked up a pretty solid sweat. Didnt have an issues with the core. will do some cat and cow yoga stretches tonight after work
TheMachine
03-17-16, 10:00 am
Woke up at 555, turned the alarm off n went back to sleep. ending waking back up 5at 6, threw on some sweats then knocked out 20 mins on the elliptical. was able to work up a good sweat. Time to enjoy the start of March Madness today
TheMachine
03-19-16, 1:55 pm
Woke up and knocked out 20 mins on the treadmill. I did a 5 min warmup followed by 5 mins at 6.0, 5 mins at 6.5, 2.5 at 7.0, and 2.5 at 7.5. I broke a heavy sweat from this. Now time to watch some tourney games today. Kansas got the primetime game tonight. Looking for them to do some big things. Will be back in the gym Monday to tear ish up
TheMachine
03-21-16, 9:47 am
woke up and knocked out 20 mins on the elliptical. . After a week off from the weights to help my core fully recover from the back injury, its time to command some ish to grow. Tonight is back and biceps. Ready to get back to the grin
TheMachine
03-22-16, 11:03 am
3/21:
Took a preworkout and it was off to the gym. I warmed up before heading to the weights. Today was my first workout back since the week off to recover so i was eager to see how the body would respond for back and bis. First up was reverse grip bb rows. I did 4x12,11,10,9 (195,200,205,205). This exercise definitely tested the core out the most and there was slight discomfort. Next was lat pulldowns for 4x11,11,10,8 (120,125,125,125). I then did straight arm pulldowns for 3x12,12,10 (40,45,50). Upright rows followed for 3x11,10,10 (80). Reverse pec deck was next for 3x12,10,10 (130). I then did cable rows for 3x11,10,10 (100). Last for back for shrugs for 3x10,10,9 (225,225,235). Now was biceps time. First up was BB curls 4x12,10,8,7 (90). Next was db hammer curls for 4x12,11,11,8 (35,35,35,40). Last was hammerstrength preacher curls for 4x12,10,8,8 (60). I then stretched and did some foam rolling before heading home to down some protein, creatine and some white rice. overall it felt good to be back in the gym but hope my back heals up faster because its definitely holding me back.
3/22:
Woke up this morning to do some ab work. I did a circuit for 3 sets of 30: crunches, reverse crunches, and oblique crunches. Tonight I have chest, shoulders, and tris.
TheMachine
03-23-16, 12:40 pm
3/22:
Took some preworkout and it was off to the gym. Grabbed my shaker filled with bcaas and it was time to warm up. Afterwards i headed to the weight area for chest, shoulders, and triceps. First up was Incline bench press since all the flat benches were occupied. I did 3x12,10,8 (165,170,170). A flat bench press opened up so i grabbed one quick to knock out bench. First set i got 205 for 10 reps but then things plummeted from there. Second set i did 205 but only got 7 reps. Third set i lowered the weight to 195 but only got 8 reps. Last set I had to lower the weight to 185 but only mustered 9 reps. Endurance levels definitely dropped due to not doing high reps for over 3 weeks. Next was seated db military press for 4x12, 10,10,9 (55). Standing lat raises was next for 3x12 (20,20,25). DB front raises was next for 3x12,12,10 (25,25,30). I then did dips for 4x12,10,10,8 (25). Pec deck followed for 3x10,10,8 (165,155,155). Now was time for triceps. FIrst was cable kickbacks for 4x12,12,10,10 (30,30,35,35). Next was overhead rope tricep ext for 4x12,9,11,8 (50,50,42.5,50). Last was angled bar pushodw, for 4x12,10,9,10 (65,65,65,60). I then stretched before heading home and downing some protein and creatine with a 1/2 cup of rice.
3/23:
Woke up this morning a knocked out 20 mins on the elliptical. didnt break much of a sweat but worked at a good pace. Active rest day today
TheMachine
03-24-16, 11:41 am
No cardio or abs this morning. Making sure the body its nice and fresh for tonight's battle. Tonight is leg day. Im starting off with front squats before doing deadlifts. Should really test out the core with those two exercises off jump
TheMachine
03-25-16, 10:26 am
3/24:
took some preworkout and it was off to the gym. Grabbed my bottle filled with intraworkout and and then warmed up. Afterwards I headed to the power rack to get leg day started. First up was front squats. First set i did 135 for 12 reps. Second set i stayed at 135 and did 12 reps. Third set i did 140 for 10 reps. Last set i did 140 for 10 reps. Next was deadlifts. I was interested to see how the core would hold up. i went through my warm up sets before it was time to go live. I initially had 355 on the bar but after struggling with 3, I knew that was too much weight. I initially was going to rack the weights and do RDL instead but at the last moment decided to see if my core could hold up with 315 on the bar. First set i did 10 reps. Second and third set i stayed at 315 and hit 10 reps. Last set i put 320 on the bar and again hit 10. I know once my core gets 100% ill definitely be able to go back to higher weight. Next was Leg presses which i did for 4x12,11,10,10 (500,500,510,510). Glute ham bridges soon followed. This was an exercise i hadnt done in years but i needed another hamstring exercise to do plus it would help strengthen my core. I did 4x12,12,10,10 (135,135,145,145). I then did a superset of leg extensions 3x12,10,10 (150) and lying leg curls 3x12,10,10 (105). Now was time for calf work. First was seated calves for 3x12,11,10 (155). Last was standing calves for 3x12,12,10 (180,180,195). I then went home, after stretching, and down some creatine with protein and a half cup of rice. I then watched (and enjoyed) my Jayhawks downing Maryland and advancing to the elite 8.
3/25:
Even thought i went to bad after 1230 (had trouble falling asleep) I woke up pretty easily at 6 and knocked out 20 mins on the elliptical. Was able to break a really good sweat while on there. Tonight is boulder shoulders
TheMachine
03-25-16, 8:26 pm
Took a preworkout and it was off to the gym. I grabbed by jug filled with aminos and warmed up. Afterwards I headed to the power rack to spark Boulder shoulders. First up was BB military press. First set was 125 for 12 reps. Second set was 125 for 10 reps. Third set was 125 for 8 reps. Last set was 125 for 6 reps. Next was Arnold press for 4x10,10,10,9 (50). Next was reverse pec deck for 4x12,11,10,8 (130,130,140,140). BB front raises immediately followed for 4x12,12,10,8 (50,50,60,60). Next was smith machine upright row for 4x12,12,10,10 (110,110,115,115). Last was cable raises for 4x12,10,10,10 (20). I then stretched before heading home and doing a ab circuit for 3x30: crunches, lying knee raises, and oblique crunches. Now time to get ready for the compound killer tomorrow. Eager to see how my core responds to squats and power cleans.
TheMachine
03-26-16, 1:03 pm
Woke up and had a protein shake with a banana. 30 mins later I took some Preworkout and it was off to the gym. I warmed up before heading to the power rack. Today was full body day. To start it off, I did squats. After warmup time, it was time to go live. First set was 225 for 10 reps. Second and third set I did 225 for 10 reps. Last set I went up to 230 and wanted to hit 10 but had to wrap it up after 7 because form was getting faulty. Next was db bench. First two sets I did 75 for 12 reps. Last two sets I went up to 80 and got 9 reps. I then did power cleans. This really tested the core out. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set I did 195 for 5 reps. Last set I did 200 for 4 reps. Last was T-Bar rows for 4x12,10,10,8 (195,195,195,200). I then stretched and did some foam rolling before heading home and enjoying a protein pancake and downed some creatine. Now time to get ready for Kansas game later and expect them to advance to the final four.
TheMachine
03-28-16, 9:05 am
3/27:
Woke up this Easter morning (was sad from the Kansas game) and checked my weight. Clocked in at 192.4. Went down 4lbs so definitely need to up my carbs. Also took some progress pics:
http://i63.tinypic.com/28gwmcg.jpg
http://i68.tinypic.com/2njlim1.jpg
http://i67.tinypic.com/11rxdsj.jpg
http://i65.tinypic.com/b6a4us.jpg
http://i66.tinypic.com/2jezlgm.jpg
http://i64.tinypic.com/2chqgm0.jpg
Still gotta add some beef to my shoulders and also got to add some width to my lower lats as well before i get back on stage next year.
3/28:
No cardio this morning since my body was still a bit sore. Workout tonight depends on if I have to ref tonight or not. The weather report says rain which would cancel the games and therefore i would do back and biceps. If it does not rain, then I would be reffing and would have to wait til tomorrow to hit the gym. Got both sets of clothes packed either way. More to report later
TheMachine
03-29-16, 8:43 am
3/28:
The weather ended up being a 65 degree sunny day and I worked kickball so no workout last night.
3/29:
Woke up this morning and knocked out 20 mins of cardio on the elliptical while sipping on some bcaas. Was able to work at a good pace but slightly broke a sweat. Tonight is going to be chest, shoulders, and triceps. Looking for improvement to my numbers from last week
TheMachine
03-30-16, 9:38 am
3/29:
Took some preworkout and was off to the gym. Got there, grabbed my shaker filled with bcaas and it was warm up time. Afterwards I went to weight room to get chest, shoulders, and triceps day started. First up was bench press. First set i did 205 for 12 reps. Second set i did 205 for 9 reps. Third and fourth set i did 205 for 8 reps. I look to build upon this need week and hit 10+ reps for multiple sets next week, not just one. Next was incline bench for 3x10,8,8 (165). I then did db military press for 4x12,11,7,10 (55,55,60,55). DB lat raises followed for 4x12 (20,20,25,25). Next was db front raises for 4x12 (25,25,30,30). Pec deck was next for 3x12,10,8 (150,155,155). Rope Pushdowns immediately followed for 4x12,11,8,10 (55,55,60,55). I then did dips since the weighted belt finally was available. I did 4x10,10,9,8 (25). Overhead rope ext was next for 4x12,11,9,7 (42.5,42.5,50,50). Last was cable kickbacks for 4x12,11,10,10 (30,35,35,35). I then stretched before heading home and downing a protein shake with creatine and a cup of stuffing.
3/30:
Off day today (although I may hit some abs later) since I will be reffing wiffleball tonight.
ibnmahama
03-30-16, 1:56 pm
keep up the hard work!
TheMachine
03-31-16, 11:24 am
keep up the hard work!
thanks, greatly appreciated
TheMachine
03-31-16, 11:25 am
Leg day on deck tonight. to prep for it it, I had me one of these, Frosted cinnamon roll flavored protein pancakes using Animal whey
http://i65.tinypic.com/v8ebsm.jpg
Cant wait to see how I perform. Doing deadlifts first, then front squats. Ready to get back to normal weight
Pale Rider
03-31-16, 11:03 pm
Nice work
TheMachine
04-01-16, 10:57 am
Nice work
thanks bro
TheMachine
04-01-16, 11:02 am
3/31:
Took some preworkout and it was off to the gym. I warmed up and got loose before heading to the olympic platform. I did 3 warm up sets of deadlifts before it was time to go live. By the time I started my first set, I was already sweating heavily as well had a crucial burst of energy. First set I did 345 for 10 reps. Second set I stayed at 345 and did 8 reps. Third set i did 335 for 10 reps. Last set I did 335 for 8 reps. Next up was front squats. First set i did 135 for 12 reps. Second set I did 140 for 10 reps. Third set i did 140 for 10 reps. Last set i did 145 for 8 reps. Next was Leg press for 4x12,10,10,10 (510,510,510,520). Glute bridges was next for 4x12,12,12,10 (135,145,145,155). I then did a super set of lying leg curls 3x12,10,10 (105,105,110) and leg extensions 3x12,10,10 (150,150,155). After this my legs felt like linguini, but i still had to do calf work. First up was standing calf raises for 3x12,12,11 (180,180,195). Last was seated calves for 3x11,10,8 (155). I then stretched before heading home to eat a cup of stuffing while taking a protein shake n some creatine.
4/1:
Back day on deck tonight. Will squeeze in biceps with tomorrows workout
TheMachine
04-02-16, 1:32 pm
4/1:
Took Some preworkout and it was off to the gym. I warmed up before getting things started. Today was back day. First up was reverse grip BB rows. I did 3x10 (200). The reason I did 3 sets instead of 4 was because my lower back was super sore and exhausted due to deadlifts the previous workout. Next was Lat pulldowns for 4x12,11,8,10 (125,125,130,125). I then did straight arm pushdowns with a rope for 3x12,11,10 (40,45 45). Upright rows followed for 3x12,10,9 (80,80,90). Reverse pec deck was next for 3x12,10,9 (130,140,140). Cable rows was next for 3x12,11,10 (100,100,105). Last was BB shrugs for 3x12,10,10 (215,215,225). I then stretched before heading home and downing a protein shake with creatine before punishing some sesame chicken and white rice
TheMachine
04-02-16, 1:48 pm
Woke up this morning and downed a protein shake and a cup of oats. 30 mins later, I took some preworkout and it was off to the gym. I warmed up and noticed my lower back was still sore. By the time I got to the Weight room and did some air squats, I decided that back squats was out of the question so I don't re-injure my back again making the same mistake twice. I also knew doing heavy weights on power cleans wouldn't behoove me either, however clean and presses would work as a nice full body movement and wouldn't strain the core but would give it good work. First set was 115 for 12 reps. Second set was 120 for 12 reps. Third set was 125 for 10 reps. Last set was 125 for 10 reps. Now that I had the body amped up, it was time to do some biceps. First up was BB curls. I started with 90lbs for 12 reps. Second set I stayed at 90 and hit 12 reps. Third set I did 95 for 10 reps. Last set I did 95 for 9 reps. Next was db hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,11,10,7 (60,60,65,65). I then squeeze in some ab work. First was broomstick wish for 3x15 (70). Hanging knee raises was next for 3x15 (20). Decline crunches followed for 3x15 (30). Last was plank holds for 3x40 seconds. I then stretched before heading home and smashed a protein pancake. Now time for some much needed rest and recovery. If the weather holds, I'll be partaking in a flag football game tomorrow but it's been raining off and on the last two days so status of the game is up in the air.
TheMachine
04-04-16, 8:57 am
4/3:
We did get to play yesterday as the weather turned out really nice. We ended up having to do an iron man since we only had 8 players so we had no substitutions and we had to play both offense and defense. It was a hard fought game that literally came down to the last seconds......... and we won 32-27. Afterwards my body was super sore but felt better after some stretching,
4/4:
I decided to take today off due to the iron man game yesterday to give the body a chance to heal up and recover, plus Im reffing kickball tonight. Will be doing cardio tomorrow AM then back n biceps in the PM
TheMachine
04-05-16, 9:05 am
my hip flexors and core are still a little sore but its time to put in work today. Going to work legs today to flush them out and also so to give it ample time to recover before Saturday's full body workout (plus i get a day of recovery tomorrow).
TheMachine
04-06-16, 11:35 am
4/5:
Took some preworkout and it was off to the gym. I did an extended dynamic warmup as well as some rolling to help alleviate some soreness from my core and glutes. Today was leg day n I was ready to put in some work (and knock out this linguini feeling). First up was deadlifts. My first set was 325 for 12 reps. My second set was 325 for 12 reps. Third set was 335 for 10 reps but it certainly was a struggle n form got a bit sloppy towards the end. Because of that, last set i went down to 330 and hit 10 reps. Next was front squats. First set was 140 for 12 reps. Second set was 140 for 10 reps. Third set i went up to 145 and hit 10 reps. Last set i stayed at 145 and eeked out 10 reps again. Next was glute ham bridges/thrusters. I did 4x12 (145,145,155,155). Leg press was next for 4x12,10,10,10 (510,510,520,520). A super set of lying leg curls 3x12,10,10 (110) and leg extension 3x12,10,10 (155). Now was time for calf work. First was seated calf raises for 3x12,11,10 (160). The standing calf machine was occupied so i did standing bb calf raises off a 25lb plate. i did 3x12 (195,195,205). I then stretched before heading home and eating protein bar.
TheMachine
04-06-16, 11:35 am
off day today since im Reffing whiffleball tonight. Cardio in the AM
TheMachine
04-07-16, 8:47 am
Back and biceps today. ready to put in some serious work
TheMachine
04-08-16, 11:34 am
4/7:
Took some preworkout and it was off to the gym. After a brief warm up, it was time to put in work for Back n Biceps. First up was reverse grip BB rows. I did 4x12,12,10,10 (200,200,205,205). Next up was suppose to be lat pulldowns but machine was occupied so i did upright rows for 3x12,12,10 (80,80,90). The lat pulldown machine finally opened up so i did 4x12,12,10,9 (125,125,130,130). I stayed at the pulldown machine to do straight arm pulldowns for 3x12,12,10 (45,45,50). Reverse pec deck followed for 3x12,12,10,8 (130,140,140). BB shrugs was next for 3x12,10,11 (215,225,225). I had did the first two sets with both hands in a overhand grip position and then last set i did an over/under grip. Last for back was seated cable rows for 3x12,10,10 (100,105,105). Now it was time for bicep work. First up was standing preacher bar curls for 4x12,12,10,10 (85,90,95,95). Next was db hammer curls for 4x12,12,10,10 (35,35,40,40). Last was hammer strength preacher curls for 4x12,10,10,8 (60,60,60,65). I then went home and downed a protein shake with creatine and ate a baked potato
TheMachine
04-08-16, 11:34 am
chest and triceps tonight (may do shoulders if i have time but we will see)
SMuncey
04-08-16, 11:52 am
chest and triceps tonight (may do shoulders if i have time but we will see)
I love hitting a set of side laterals with chest just to get that pump.
TheMachine
04-09-16, 1:07 pm
I love hitting a set of side laterals with chest just to get that pump.
Yeah I've done that with bench press before. Creates a killer pump
TheMachine
04-09-16, 1:08 pm
4/8:
Took some preworkout and it was off to the gym. I warmed up before heading to the bench to start chest and triceps day. First up was BB bench. 205 was my working weight for all 4 sets. First set was 12 reps. Second set was 10 reps. Third set was 8 reps and fourth set was 8 reps. Next was incline BB bench press for 3x12,10,7 (160,165,170). Dips was next for 4x10,10,10,8 (25). Last for chest was pec deck for 3x12,10,9 (150,150,155). Now was time for tricep work. First was cable kickbacks for 4x12,12,12,10 (35,35,35,40). Next was overhead rope extensions for 4x12,12,9,10 (42.5,42.5,50,47.5). Last was straight bar pushdowns for 4x12,12,10,10 (60,60,65,65). I then stretched before downing a protein shake with creatine. About an hour later, I demolished some spaghetti with Italian sausage, green beans, and garlic bread. Quick turnaround with tomorrow's squats, power cleans and shoulders workout (ran out of time tonight so I'll get shoulders in tomorrow).
TheMachine
04-09-16, 2:30 pm
Woke up this morning and at a Protein bar. After 30 min I took some preworkout before leaving for the gym. I warmed up before heading to the weights. Today was squats, power cleans, and shoulders day. First up was squats. After some warm up sets it was time to go live. First set was 225 for 12 reps. Second set was 225 for 12 reps. Third set was 230 for 11 reps. Last set was 235 for 10 reps. Next was power cleans. First set was 190 for 5 reps. Second set was 195 for 5 reps. Third set was 200 for 5 reps. Last set was 205 for 5 reps. Now was time to get in some shoulder work. To start it, I did standing BB military press. First set was 125 for 11 reps. Second set was 125 for 8 reps. Third set was 115 for 10 reps. Last set was 115 for 8 reps. Next was seated Arnold presses for 4x11,10,9,9 (50). Standing lat raises was next for 4x12,12,10,10 (25,25,30,30). Last was BB front raises for 4x12 (50). I then stretched before heading home and eating a protein pancake and downing some creatine. Now time to rest before tomorrow's flag football game.
TheMachine
04-11-16, 10:56 am
4/10:
Woke up this morning and checked my weight. came in at 196.2. Also got some progress pics in as well.
http://i66.tinypic.com/o76kxv.jpg
http://i65.tinypic.com/bja49v.jpg
http://i67.tinypic.com/2a1344.jpg
http://i65.tinypic.com/25a2ov4.jpg
http://i66.tinypic.com/1269rma.jpg
http://i63.tinypic.com/28u4lll.jpg
This week is the last regular week of the program (minus the full body day since Ill be out of town Saturday). Next week ill be doing either a testing week or deload week. In regards to the game, we played a team that we honestly should have blew out but do to many mental errors (dropped td passes and missed flag pulls), the team ended up scoring a 60yard td on the final play n we had the ball carrier cornered on the sideline but didnt make the flag oull and he scored. It was embarrassing to say the least but it may have been the humble pie that we needed to be served and will definitely use this a lesson to never take your foot off the gas. Back and biceps will be worked 4am Monday morning.
TheMachine
04-11-16, 12:00 pm
Woke up this morning at 4 and immediately at a Protein bar. 7 mins later I was out the door and heading to the gym while chugging an energy drink. Got to the gym and warmed up before heading to the power rack to start back and biceps. First up was reverse grip BB rows for 4x12,12,11,10 (205,205,210,210). Next up was lat pulldowns for 4x12,12,10,10 (125,130,130,135). Next was straight arm pulldown for 3x12 (45,50,55). Next was cable rows for 3x12,11,10 (105,110,115). Last for back was BB shrugs for 3x12,12,10 (225,230,235). Now was time for biceps. First up was BB curls for 4x12,11,10,10 (90,95,95,100). Next was DB hammercurls for 4x12,12,11,9 (35,40,40,45). Last was hammer strength preacher curls for 4x12,11,10,7 (60,65,65,70). I then stretched before heading home n downing a protein shake. I had a protein pancakes with eggs and bacon about an hour later. Reffing kickball tonight.
TheMachine
04-12-16, 9:39 am
quick 20 minute cardio session this morning. broke a decent sweat. chest n triceps tonight
TheMachine
04-13-16, 10:02 am
4/12:
Took a scoop of preworkout and it was off to the gym. After a brief warmup, it was time to start chest and triceps day. Apparently chest day got moved from Monday to Tuesday in my gym because all the benches were taken. So i decided to start the workout with..... Power Cleans. First set was 195 for 5 reps. Second set was 200 for 5 reps. Third set was 205 for 5 reps. Initally the fourth set was suppose to be 210 but I decided at the last moment to put 215 on. Last set was 215 for 5 reps. I was stoked that I was getting back to pre-injury numbers on the cleans. The flat bench was still occupied so next incline BB bench press for 3x12,12,10 (165,165,170). Unfortunately the bench press was still occupied (a couple of bros was chatting like hens) so I decided to do DB bench press (which i hadn't done in weeks). First set was 75 for 12 reps. Second i stayed at 75 and hit 12 reps again. Third set i initially planned to do 80 but someone was using them already. I took a chance and did 85 and I hit 10 reps. Last set I stayed at 85 and eeked out 9 reps. Next was dips for 4x10,10,8,8 (30). Since the Pec deck machine was taken, i decided to start triceps. First was cable kickbacks for 4x12,12,10,10 (35,40,40,40). Next was angled bar pushdowns for 4x12,12,10,10 (65,65,70,70). Overhead rope extensions was next for 4x12,10,10,10 (42.5,42.5,47.5,47.5). Last was pec deck for 3x12,10,10 (150,155,150). I then stretched before heading home. I drank a protein shake with creatine. Initially i was going to eat a cup of rice until i seen we had some leftover pizza... So Pizza became the post workout carbs.
4/13:
Full off day today to give the body full rest. Leg day on deck tomorrow.
TheMachine
04-14-16, 9:31 pm
Took some pre workout and it was off to the gym. I warmed up before heading to the power rack. Today was leg day. It was different than most leg days because I had squats and deadlifts both in the same day. First up was squats. After warmup sets it was time to go live. First up was 230 for 12 reps. Second set I was undecided on whether I wanted to stay at 230 or go up to 235. In the middle of my rest period, this song came on
https://m.youtube.com/watch?feature=youtu.be&v=gh7ld2zcAoY
At this point I rode that energy and put 235 on and hit it for 12 reps. Third set I put it on 240 for 10 reps. Fourth set was 245 for 10 reps. Next was suppose to be deadlifts. I did a warm up set but my core was super gassed so there was no way I could do it then. My wife suggested doing my next exercise and come back to it later. I then did leg press for 4x12,12,10,10 (520,520,530,530). Afterwards, I seen 135 on the platform so I decided to try deadlifts again. This go around during warmups, my core felt WAY better so after 3 warmup sets it was time to go live. First set was 330 for 12 reps. Second set I did 335 for 10 reps. Third set I did 335 and eked out 10 reps. Last set I went back down to 330 for 10 reps. I then did a superset of lying leg curls 3x12,10,10 (110,115,115) and leg extensions 3x12,11,10 (155,160,165). Now was time for calf work. First was standing calf raises for 3x12,12,10 (195,195,210). Last was seated calf raises for 3x10,10,8 (165,165,165). Afterwards I stretched before heading home and downing a protein shake with creatine and a cup of rice. Quick turnaround with Boulder shoulders at 430 tomorrow morning.
TheMachine
04-15-16, 9:24 am
Woke up this morning at 445am (to get some extra sleep) and immediately ate a Protein bar. shortly after I threw on sweats and jumped in the car to head to the gym. On the way I took some preworkout. I then got to the gym and warmed up before heading to the power rack. Today was boulder shoulders. First up was standing military press. First set was 125 for 12 reps. Second set was 125 for 10 reps. Third set was 130 for 10 reps. Last set was 130 for 7 reps. Next was Arnold presses. First set was 50 for 12 reps. Second set was 55 for 10 reps. Third set was 55 for 10 reps. Last set was 55 for 10 reps. BB front raises immediately followed for 4x12,10,10,10 (50,60,60,60). After that was reverse pec deck for 4x12,11,10,7 (130,140,140,150). Smith Machine upright rows was next for 4x12,10,10,8 (110,115,115,120). Last was cable lat raises for 4x12,12,12,10 (20,25,25,30). Afterwards i rushed home and downed a protein shake with creatine. I then headed to work and picked up some taco bell for my postworkout meal.
http://i68.tinypic.com/21m6mpv.jpg
Although the food tasted good, it wasnt filling at all. Alot of it probably has to do with me being use to eating pancakes after workouts. Now time to rest and recover for the weekend. Heading to Maryland tonight to hit the Cherry Blosson festival in DC tomorrow morning. Will also being doing a cardio session on Sunday
TheMachine
04-18-16, 11:32 am
woke up this morning and took a protein bar. Shortly after i hopped in the car to head to the gym. On the way, i drank some preworkout. After arriving, I warmed up before heading to the power rack. Today was back and biceps day. First was BB rows. I did 4x12,12,10,10 (210,210,215,220). Next was lat pulldowns for 4x12,12,10,8 (130,130,135,135). Straight arm pulldowns was next for 3x12,12,8 (50,55,60). Cable rows immediately followed for 3x12,117 (110,115,120). Last for back was BB shrugs for 3x12,12,10 (230,235,240). Now was time for biceps. First up was BB curls for 4x12,12,10,10 (95,95,100,100). DB hammercurls was next for 4x12,12,10,10 (40,40,45,45). Last was hammerstrength preacher curls for 4x12,11,8,10 (65,65,70,65). Afterwards i stretched before heading home. I ate my breakfast 45 mins later (protein pancakes, eggs, and bacon) along with downing some creatine.
TheMachine
04-19-16, 8:28 am
quick 20 mins on the elliptical this morning. was able to break a sweat as well. Tonight im a bit undecided. On paper im suppose to do chest/tris but i may switch to leg day. Reason is to give my legs more time to recover between leg day then squat and power clean day on Saturday followed by flag football Sunday. Decision to be made later
TheMachine
04-20-16, 8:56 am
4/19:
Took a scoop of preworkout and it was off to the gym. After warming up (and lots of deliberation) i decided to do chest and triceps. First up was BB bench press. First set was 205 for 12 reps. Second set I went up to 210 and again I hit 12 reps. Third set i went up to 215 and hit 10 reps. Last set i did 220 but only mustered 8. Next was incline db bench for 3x10,9,9 (165). Dips immediately followed for 4x12,10,10,8 (30,30,35,35). Normally i would do pec deck after to close out chest but i decided to delay it to give the chest a little rest before finishing it. I then started tricep work with cable kickbacks for 4x10 (40). Next was overhead rope ext for 4x12,12,11,10 (42.5,47.5,47.5,50). Last for tris were rope pushdowns for 4x10,10,10,9 (55,50,50,50). Last exercise for the day was pec deck for 3x12,11,10 (150,150,155). Afterwards was ab work. First were lying leg raises and windshield wipers for 3x12 (50). Next was cable side obliques 3x,12,15,15 (32.5) and cable crunch 3x15 (57.5). Last was low back extensions for 3x15,12,12 (50). Afterwards i stretched before heading home to down a protein shake and creatine with a cup of rice. Rest day on wednesday.
SMuncey
04-20-16, 10:10 am
Nice work bro! I am a huge fan of high volume workouts and yours look crazy.
TheMachine
04-21-16, 8:56 am
Nice work bro! I am a huge fan of high volume workouts and yours look crazy.
thanks bro. Ive been trying new things to keep the body guessing.
TheMachine
04-21-16, 8:59 am
Leg day tonight. Should be interesting to see how deadlifting goes tonight
TheMachine
04-22-16, 9:43 am
4/21:
Took some preworkout and it was off to the gym. I did my normal leg warmup then headed to the iron. Today was leg day. Someone else was occupying the platform with deadlifts so I started the workout with front squats. First set was 140 for 12 reps. Second set was 145 for 12 reps. Third set was 150 for 10 reps. Last set was 155 for 10 reps. The platform had opened up so I pounced quickly to do deadlifts. First set was 330 for 12 reps. Second set at the last moment, I went up to 335 and I hit 12 reps. Third set I put on 340 and mustered 10 reps. Last set I stayed at 340 and again hit 10 reps. That had me stoked I finally was able to break that mini plateau at 335. Next was glute ham bridges for 4x12,12,10,10 (155,155,165,165). I then did a superset for calves of seated calves 3x10,10,9 (165) and standing calves 3x10,10,8 (195). Leg extensions 3x11,10,10 (160,165,165) and lying leg curls 3x11,8,10 (115,115,110) immediately followed once the machines finally opened up. Afterwards the leg press (which I had been waiting for since i completed deadlifts) was still occupied (everyone training wheels last night). I had went to cool down stretch and was ready to pack it in. I went to do one last check and FINALLY the leg press was open. I pounced quick and did 4x12,10,10,8 (530,530,540,540). I stretched again before heading home and downing creatine and bcaas. After i showered, I ate a cup of cereal with milk and a scoop of chocolate Animal whey.
4/22:
Boulder shoulders tonight! Also my job bringing us chicken fiesta for lunch so im looking forward to those GAINZ
TheMachine
04-22-16, 3:26 pm
so today was one of the trainers at our gym at my job last day. as tribute every one did atleast 25 reps of 135 on the bench press. I decided to take it a step further and crank 35 reps while in work clothes with no warm up. ALso punished chicken fiesta for lunch. they actually end of having left overs so ill be having that for dinner and giving my wife the night off from cooking. Still cranking out boulder shoulders after work
TheMachine
04-22-16, 9:04 pm
Took some preworkout and it was off to the gym. I warmed up before heading to the power rack. Today was Boulder shoulders. First up was standing barbell military press. First set was 125 for 12 reps. Second set was 130 for 11 reps. Third set was 130 for 8 reps. Last set was 125 for 10 reps. Next was Arnold db press. First set was 55 for 11 reps. Second set was 55 for 10 reps. Third set was 55 for 10 reps. Last set was 60 for 9 reps. Next was reverse pec deck for 4x12,10,10,8 (140,140,150,150). BB front raises immediately followed for 4x12,10,10,10 (60). Smith machine upright row was next for 4x12,12,10,8 (115,115,120,125). Last was cable Lat raises for 4x12,12,12,10 (25,25,30,35). Afterwards I stretched before heading home. I showered then punished this for my post workout meal while drinking some creatine.
http://i68.tinypic.com/rk35ud.jpg (http://tiny pic.com)
Now time to recover fast with full body workouts in the morning. Squats and power cleans...CANT WAIT!!!!!!!
TheMachine
04-23-16, 3:35 pm
Woke up this morning and drank a protein shake with a cup of oatmeal blended in. 20 minutes late, I was out the door and drank some preworkout. Got to the gym and warmed up before heading to the power rack. Today was full body day. First up was back squats. My body was a little tight at first but after warmups, I was good to go. First set was 235 for 12 reps. Second set I went up to 240 and cranked out 12 reps again. Third set was 245 and I got 10 reps. Last set was 250 and I eeked out 10 reps. I was gassed as heck after this (the gym being hot as a sauna played a big part). Next was DB bench press first set was 75 for 12 reps. Second set was 80 for 12 reps. Third set was 85 for 10 reps. Last set was 85 for 10 reps. Power cleans immediately followed. After warmups I was ready to put in work. First set was 205, which was something I had done for 5 reps the past few weeks, but I only got 3 reps. This made me highly upset so second set I did 205 for 5 reps. Third set I did 210 for 5 reps. Fourth set I did 215 for 5 reps. Last set I put 220 on the bar and wanted to hit 5 reps but came up just short at 3 reps. The energy tank was almost on E at this point but I still had t-bar rows to do. I did 4x12,12,10,10 (195,200,205,210). Afterwards, I stretched before heading home. I ate some cereal and mixed the milk with a scoop of protein with a scoop of creatine.
http://i67.tinypic.com/rlxu87.jpg
Now time to rest, recover, and get ready for tomorrow's flag football game. Also cheat meal will be had tonight.
TheMachine
04-25-16, 8:31 pm
Saturday nights cheat mill was at Texas Roadhouse. It was the roadkill. Pure deliciousness
http://i66.tinypic.com/fmncx2.jpg
Sunday I woke up and checked my weight. Clocked in at 198.6. Also got some progress pics in.
http://i67.tinypic.com/30k4q2q.jpg
http://i67.tinypic.com/312zu44.jpg
http://i64.tinypic.com/34gvthl.jpg
http://i65.tinypic.com/2r4ihaq.jpg
http://i68.tinypic.com/2e4jm7s.jpg
Played in my flag football game and we got the Win in convincing fashion. Still trying to figure the next program I'm starting. Will start it up on Tuesday and will be a 4 day split.
TheMachine
04-26-16, 11:22 am
knocked out 20 mins of cardio this morning on the elliptical and worked up a good sweat. Today I will be going back to my roots and do some football workouts. It will be an upper body/lower body split except back will be worked with legs. Tonights portion will be chest and shoulders (may throw in some closegrip bench for tris work too).
TheMachine
04-26-16, 8:57 pm
Took a some preworkout and it was off to gym. I warmed up before heading to the weights. Today was suppose to be chest and shoulders but back got thrown in instead of triceps (more on that later). Due to the bench press being occupied, first up was Reverse grip BB rows for 4x10,10,8,8 (215,220,225,225). Next was 2 sets of pull-ups for 8 and 6 reps then 2 sets of chin-ups for 2 sets of 8 and 6. BB bench was still occupied so I did DB bench press. First set was 85 for 10 reps. Second set was 85 for 10 reps. Third set was 95 for 6 reps. Last set was 95 for 6 reps. Next up was BB shrugs for 3x10 (240). After was incline BB bench for 4x5,5,5,4 (185,190,195,200). Seated DB military press was next. First set was 70 for 6 reps. Second set was 70 for 6 reps. Third set was 75 for 6 reps. Last set was 75 for 4 reps. DB Lat raises followed for 3x10 (30). DB front raises was next for 3x10 (30,35,35). Last was reverse pec deck for 3x10 (140,150,150). Afterwards I stretched before heading home and eating some protein cereal. Quick turnaround with legs in the mornings (that's why I moved back to today). Will squeeze in some curls and close grip bench depending on how time looks (may even have to superset the two).
TheMachine
04-27-16, 9:34 am
woke up this morning at 4:00 and ate a protein bar. After getting dressed, i headed out to the gym and slugged some preworkout en route there. After arriving, I did my warmup before proceeding to the olympic platform. Today was leg day. First up was power cleans. First set was 205 for 5 reps. Second set was 210 for 5 reps. Third set was 215 for 5 reps. Fourth set was 220 for 5 reps. Fifth set was 225 for 3 reps. Next was back squats. First set was 245 for 10 reps. Second set was suppose to be for 8 reps but I missed the mark and hit 255 for only 7 reps. Third set i went up to 260 and was suppose to get 6 reps but only got 5 reps. Last set i stayed at 260 and hit 4 reps. I wasnt too disappointed with the squat performance because I know ill hit my numbers next week when i workout in the afternoon. Front squats immediately followed for 4x5 (165,170,175,180). Last was RDL for 4x6 (215,220,225,230). By this time, it was 600 so it was time to get home so no bis/tris today. Time to relax and recover until Friday's workout. May do some yoga tomorrow before the NFL draft.
TheMachine
05-01-16, 3:20 pm
4/29:
Took my first serving of Animal Pak powder with my breakfast. After work, I Had a scoop of PreWorkout and it was off to the gym. After warming up, it was time to put in work. Today was chest and shoulders day. First up was BB bench press. First set was 215 for 10 reps. Second set was 220 for 10 reps. Third set was 230 for 6 reps. Last set was 235 for 6 reps. Next was DB shrugs for 3x10 (85,90,90). DB incline pressed followed for 4x5,5,4,5 (95,95,100,95). I felt a slight pinch in my right shoulder while doing this so I'll definitely be lowering the incline to put more emphasis on chest. Standing BB military press was next. First set was 135 for 6. Second set was 140 for 6 reps. Third set was 145 for 5 set. I was disappointed I didn't hit 6 so last set I kept it 145 and made sure to hit 6 reps. Dips was next for 3x15,15,11 (bodyweight,15,15). Plate front raises was next for 3x10 (25,35,35). Side Lat raises was next for 3x10,10,8 (20,20,25). Last was rear delt flys for 3x10 (15,15,20). Afterwards I headed home to take a shake with creatine then pounded some spaghetti and Italian sausage. Next workout late Saturday morning.
TheMachine
05-01-16, 3:47 pm
4/30:
Woke up this morning and I ate a normal breakfast and took a scoop of Animal Pak powder. We then went to see two of my newphews t-ball games (luckily their games were on the two fields right next to each other). After getting home, I took some protein powder and then heading off to the gym and slugged some Preworkout on the way. I warmed up before heading to the Olympic platform. Today was legs and back day. First was deadlifts. First set was 345 for 10 reps. Second set was 355 for 8 reps. Third set was 365 for 6 reps. Last set was 375 for 4 reps. Next was speed squats. I did 4x10,10,8,8 (135,135,145,145). The weight was significantly lower than normal to help focus on powering through each rep as quick as possible (in a safe and controlled manner of course). Good mornings followed for 4x8,8,8,6 (135,145,155,155). BB step ups were next for 4x8 (155,155,165,175). Next week I'll be using a higher box for sure. T-Bar rows were next for 4x10,10,10,8 (205,210,210,215). Last was chin-ups for 2x8,6 then pull-ups for 2x5. Afterwards I ate some chicken, rice and corn and drank some creatine. Now time to rest and recover until Monday.
TheMachine
05-03-16, 8:13 am
5/2:
So work did not get cancelled. it did rain on the way there but then got sunny immediately after so i did have to ref kickball so no go on the gym today
TheMachine
05-03-16, 8:22 am
5/3:
Knocked out 20 mins on the elliptical this morning and broke a good sweat on it. Tonight will be doing legs which will include power cleans, squats, front squats and RDLs. Eager to see the numbers I hit today
TheMachine
05-04-16, 11:49 am
5/3:
Took my preworkout on the way to the gym. After arriving to the gym, I warmed up before heading to the olympic platform. Today was leg and back day. First up was power cleans. The gym power had went out n just had cut back on so it was unusually hot and humid in the gym so by the time I finished my warmup sets, i was drenched with sweat. First set was 210 for 5 reps. Second set I put 215 on the bar and again hit 5 reps. Third set was 220 for 5 reps. Fourth set I put 225 on the bar but could only hit 4 reps. Last set I stayed at 225 and again hit 4 reps. Next was squats. First set was 250 and I hit that for 10 reps. Second set was 255. I wanted to hit 8 this week since last week I was only to get 7 reps. This time around, I got 8 reps at 255. Third set was 265 and I got 6 reps. Last set I put on 275. I wanted to hit 4 reps but on my second rep, I felt my core starting to exhaust and so I ended the set to prevent injuring my core again. Next was front squats. First set was 170 for a quick 5 reps. Second set was 175 for 5 reps. Third set i put 180 on and didnt put my thumbs in the right position, so i was able to do 4 reps. Last set i put my thumbs in the right position and i got 5 reps. Last for legs was RDLs for 4x6,6,6,5 (225,225,230,235). Now was time for back work even though i was pretty exhausted. First was reverse grip rows for 4x10,8,6,5 (220,220,225,225). Last was bodyweight pullups for 4x7,4,5,5. After this i was exhausted. I stretched before heading home and eating a cup cereal in 10oz of milk, creatine, and protein powder. Quick turnaround with chest and shoulders at 430 in the morning.
TheMachine
05-04-16, 11:50 am
Woke up this morning and downed a mass gainer. Shortly after i headed out the door and on the way to the gym I downed a scoop of preworkout. I got to the gym and warmed up before heading to the flat bench. Today was chest and shoulders. First up was DB flat bench. After getting the chest n shoulders loose during warmup, it was time to go live. First set was 90 for 10 reps. Second set i stayed at 90 but only got 9 reps. Third set i grabbed 100 and knocked it out for 6 reps. Fourth set i stayed at 100 but only got 5 reps. Next was BB shrugs for 3x10,8,8 (245). Next was incline BB bench press. First set was 190 for 5 reps. Second set was 195 for 5 reps. Third set was 200 for 5 reps. Last set was 205 for 5 reps. Next was seated DB military press. First set was 70 for 6 reps. Second set i stayed at 70 and hit 6 reps. Third set i went up to 75 and hit 6 reps. Last set i did 75 for 5 reps. Next was standing lat raises for 3x10 (30). DB front raises immediately followed for 3x10,8,8 (35). Last was reverse pec deck for 3x10,8,8 (150). Afterwards i stretched before heading home and eating breakfast shortly after and downing some Animal Pak powder with creatine. Much needed rest and recovery until Friday evening when I hit chest and shoulders again
TheMachine
05-06-16, 10:12 am
feeling good after yesterday rest day. my wife and i took our mom's to see the broadway version of The Lion King. It was very good. Today I got chest and shoulders (may throw in a couple of back exercises if time permits).
TheMachine
05-07-16, 2:41 pm
5/6:
Took a Mass gainer for my preworkout meal and then it was off to the gym. Downed some Preworkout en route to the gym. Got there, grabbed my shaker with intraworkout and warmed up. Afterwards it was time to hit the bench to get chest and shoulders started. First up was bench press. I noticed my upper body was a bit tight (due to the quick turnaround from Wednesday's workout). First set was 220 for 10 reps. I thought about going up to 225 for the second set but since I was still a bit tight, I stayed at 220. I hit it for 10 reps on the second set. Third set I went up to 235 and smashed for 6 reps. Last set I went up to 240 but only got it for 5 reps (I'll get it next time for sure). Next was db shrugs for 3x10 (90,90,95). Db incline press immediately followed. First 2 sets was 95 for 5 reps. Third set was 100 but only hit 4 reps. Last set was 95 for 5 reps. I gotta figure out how to get over the 100lb hump on inclines. Also gotta figure out why my right shoulder pinches a bit when I'm doing db inclines. Next up was standing BB military press. First set was 140 for 6 reps. Second set was 145 for 6 reps. Third set was 150 but only got 4 reps. Last set was 145 for 6 reps. I then did a couple of super sets. First was dips 3x15,15,12 (10,15,15) and seated db Lat raises for 3x10 (20,25,25). The last superset was plate raises 3x10 (35) and rear delt flyers for 3x10 (15,20,20). I stretched before heading home and downing a shake with creatine. I then went out to eat for my mom's birthday and ate this
http://i66.tinypic.com/262rwi1.jpg
Grilled chicken sandwich with cheese and bacon along with mashed potatoes from FireBirds restaurant. It was very delicious. Morning workout of legs and back to come
TheMachine
05-07-16, 3:41 pm
Woke up this morning and took some mass gainer. I then left for the gym and took preworkout while on the way. I then grabbed my shaker filled with intraworkout and warmed up before heading to the Olympic platform to get leg and back eat started. First up was deadlifts. After a couple of warmup sets, it was go time. First set was 350 for 10 reps. Second set was 360 for 8 reps. Third set was 370 for 6 reps. Last set was 380 for 4 reps. Next was speed squats for 4x10,10,8,8 (145,145,155,155). Good mornings were next for 4x8 (145,150,155,160). BB step ups were next for 4x8 (165,170,175,180). T-Bar rows immediately followed for 4x10,10,8,8 (210,210,215,215). Last was chin ups for 4x8,6,5,5. I then did some core work. First was decline crunches for 3x15 (25). Then was hanging leg raises for 3x15 (15). That ended the weights portion. An opportunity to hoop came up and I certainly couldn't pass up, even if I was pooped from the workout. I hooped for an hour. After I stretched then headed home and used some mass gainer to make a chocolate banana smoothie including a scoop of creatine. Now time for some much needed rest and recovery until Monday.
TheMachine
05-09-16, 10:18 am
Alarm went off at 4 this morning and upon waking, I drank some Mass gainer. After getting dressed, i grabbed my gym bag and jumped in the car to head to the gym. On the way I drank some preworkout and Animal Powder mixed together. Upon arriving at the gym, I grabbed my 1/2 gallon jug filled with intraworkout and it was time for warmup. I then proceeded to the flat bench for chest and shoulders day. First up was DB Bench press. First set was 90 for 10 reps. Second set i stayed at 90 and hit 10 reps again. Third set i went up to 100 for 6 reps. Last set i stayed at 100 and again hit 6. Time to go up next week. Next was BB shrugs. This week i did a double overhand grip and didnt use my gloves. I did 3x10 )225,230,235). Next was BB incline press. First set was 195 for 5 reps. Second set was 200 for 5 reps. Third set was 205 for 5 reps. Last set was 210 for 4 reps (ill get it next week). Seated military press was next. I did 4x6 (70,75,75,75). Standing lat raises 3x10,10,8 (30,30,35). BB front raises was next for 3x10 (60,65,65). Last was rear delt flyes (since pec deck machine was occupied) for 3x10 (20). Afterwards i stretched before heading home and ate breakfast about 45 mins later (protein pancakes, eggs, and bacon). Now time to recover. Cardio in the morning.
TheMachine
05-10-16, 12:46 pm
quick 20 mins on the elliptical. worked up a good sweat. Leg day on deck today. Time to get over the 225 hump on cleans today
TheMachine
05-11-16, 11:28 am
5/10:
Took a Mass gainer at 440pm. On the way to the gym, I took preworkout. After getting to the gym, I grabbed my jug filled with intraworkout then proceeded to warm up. It was then time to hit the olympic platform to spark leg/back day. First up was power cleans. I did 3 warm up sets before going live. First was 215 which i nailed for 5 reps. Second set I went to 220 and knocked out 5 reps. Third set i put 225 on the bar. The past few weeks i came up short when i had put it on.... but not today, 5 reps! Fourth set was 230 and i hit 5 reps. Last set i put 235 on the bar and although i wanted 5 reps, I came up just short at 3. Now was time for squats so I had to loosen up a bit to make sure the muscles didnt get stiff. First set was 250 and I hit it for 10 reps (like last week). Second set I put 260 on the bar and pounded out 8 reps. Third set was 270 and I pushed out 6. Last set was 280 on the bar and I eeked out 4 reps. Next was front squats. By this time my core was gassed but still had work to do. First set was 175 for 5 reps. Second set was 180 for 5 reps. Third set was 185 for 5 reps. Last set was 190 for 4 reps. RDLs was next for 4x6,6,6,5 (225,230,235,240). Now was time for back. I decided to do regular grip BB rows instead of reverse grip since it had been a while since i did regular grip. I did 4x10,10,7,6 (175,180,185,190). Next was bodyweight pullups for 4x8,6,5,5. Last was straight arm pulldown for 3x12,10,10 (50). I then stretched before heading home and making a Banana smoothie and having a slice of confetti cake. Recovery day tomorrow
TheMachine
05-12-16, 9:00 am
woke up this morning and down some mass gainer. I then got dressed and shortly after left the house. On the way to the gym, I drank some preworkout mixed with Animal Pak powder. Upon arriving, i grabbed my jug filled with intraworkout and it was warm up time before heading to the bench press to spark chest and shoulders day. After a few warm up sets, it was time to go live even though my rotator cuffs was feeling a bit stiff. First set was 225 for 10 reps. Second set i stayed at 225 and again hit 10 reps. Third set i moved up to 240 and hit 6 reps. Last set i stayed at 240 and i wanted 6 but came up just short at 5 reps. Next was db shrugs which i knocked out for 3x10 (95). Next was DB incline bench. First set was 95 for 5 reps. Second set was 95 for 5 reps. Third set i went up to 100 and hit 5 reps. Last set i stayed at 100 but only hit 4 reps. Still feeling a little pinch in my right shoulder while doing these even when i made the incline lower so ill try for one more week and if its still there, im swapping it out for neutral grip incline db presses. Now was time for shoulder work. First was standing bb military press. I did 4x6,5,5,5 (145). Reps dropped slightly on that this week but ill be sure to improve it next week. Now was time for some supersets since time was running short. First superset was seated db lat raises 3x10 (30) and dips 3x15,15,12 (15). Last superset was plate raises 3x10 (35,35,45) and reverse pec deck 3x10 (150). Afterwards i stretched before heading home. I ate breakfast about 45 mins later (protein pancakes, 3 scrambled eggs w/ cheese, and 2 strips of bacon). Now time to recover until tomorrow evenings leg workout (back will be included if time allows for it but if not, will do back Saturday morning before Yoga class)
TheMachine
05-13-16, 8:23 pm
Took some mass gainer at 440pm. After leaving work and on the way to the gym, I took some preworkout. I arrived at the gym, grabbed my jug filled with intraworkout, and warmed up. Afterwards, I headed to the Olympic platform for the start of leg day. Deadlift was up first. After 3 warmup sets, it was Go time. First set was 355 for rough 10 reps. Second set was 365 for 8 reps. Third set was a battle at 375 but I got 6 reps. Last set was 385 that I got for 4 reps. Definitely gotta start doing more core work (outside of the compound exercises I'm doing) to strengthen it for my big lifts. Next was speed squats for 4x10,10,8,8 (155,155,165,165). Good mornings immediately followed. First set was 150 for 8 reps. Second set was 155 for 8 reps. Third set was 160 for 8 reps. Last set was 165 for 7 reps. Last exercise was BB steps ups. I did them differently this week. Instead of alternating legs each step, I did the same leg for 8 reps before switching and it gassed the legs. First set was 170 for 8 reps. Second set was 175 for 8 reps. Third set was 180 for 8 reps. Last set was 185 for 8 reps. Time was out for today's workout so back will be done tomorrow morning (yoga is up in the air depending on when I complete the back workout). Also may throw in some core work as well.
TheMachine
05-14-16, 12:41 am
Tonight's dinner my wife surprised me with:
http://i66.tinypic.com/106wuau.jpg
Steak, shrimp, carrots, and two cups of rice.
TheMachine
05-14-16, 2:44 pm
Woke up this morning and guzzled some mass gainer. After grabbing my gym gear, I headed out and on the way to the gym, I drank some preworkout and animal pak powder. I got to the gym and when I got to the locker room I realize I left my intraworkout at home so all I can sip on between sets was water :-(. I then warmed up. Today was back day and I was working out with one of my friend's from work as well as my wife. While I waited for my friend to arrive I got in some weighted knee raises for 4x15 (15). Upon my friend arriving, we went to the weight area to spark back day. One of my other friend's from work had got to the gym so he joined us in the workout as well. First up was Lat pulldowns on a dual pulley machine for 4x10,10,10,8 (70,80,80,80). Next up was hammer strength machine ISO Lat pulldowns with an underhand grip for 4x10 (140,140,150,160). Cable rows were next for 3x10 (105,105,110). Neutral grip pulldowns were next on the dual pulley pulldown machine for 3x10,10,8 (70,80,80). Straight arm pulldowns immediately followed for 3x10,12,11 (45,45,50). Last was DB rows for 3x10 (55,60,65). Afterwards I stretched and foam rolled before heading home and eating some chocolate rice Krispy treats mixed with chocolate protein, creatine, and 10oz of milk. I then cut the grass immediately after. Now time to rest up before my flag football game tomorrow.
TheMachine
05-15-16, 9:36 pm
Did my progress check in this morning. I weighed in at 202.8. I also got some progress pics in as well.
http://i66.tinypic.com/352kj1y.jpg
http://i68.tinypic.com/35cq0c1.jpg
http://i68.tinypic.com/dlhn4o.jpg
http://i67.tinypic.com/dc8vi0.jpg
http://i68.tinypic.com/2v86c9j.jpg
Had my flag game this afternoon. Got 2 sacks and a flag pull as well as forcing a illegal downfield pass penalty. We won the game 27-19. Now time to get ready for tomorrow 430am workout.
TheMachine
05-16-16, 11:22 am
Woke up at 4am and drank some mass gainer. I got dressed before heading out the door (it was colder than normal this morning). On the way to the gym, I drank some preworkout mixed with animal pak powder. I got there, jug filled with intraworkout with me, and proceeded to warm up. I then headed to a flat bench to get chest and shoulders day started. First up was DB bench press. First set was 95 for 10 reps. Second set i stayed at 95 and hit 10 reps. Third set i went up to 105 and hit 6 reps. Last set was 105 for 5 reps. Next was BB shrugs for 3x10,10,7 (235). Next was BB incline bench. First 2 sets i did 205 for 5 reps. Third set was 210 for 5 reps. Last set i did 215 for 4 reps. Seated DB military press immediately followed. First 3 sets i did 75 for 6 reps. Last set i went up to 80 and only hit 4 reps. Next were lat raises for 3x12,12,10 (25,25,30). Reverse pec deck was next for 3x12,12,9 (140). Last was BB front raises for 3x10,10,7 (65). Afterwards i stretched before heading home and showering. I then ate breakfast which consisted of protein pancakes( chocolate chocolate chip from Animal), eggs, and bacon along with sipping some creatine and some bcaas. Next up is Leg and Back tomorrow (skipping AM cardio and will instead do that on Wednesday)
TheMachine
05-17-16, 9:38 pm
Took my mass gainer at 435pm. On the way to the gym, I took some preworkout. Upon arriving, I grabbed my jug of intraworkout and then did my leg day warmup. Afterwards, I headed to the Olympic platform to spark leg and back day. First up was power cleans. I did 3 warmup sets then went live. First set was 225 for 5 reps. Second set was 225 for 5 reps. Third set was 230 for 5 reps. Fourth set was 235 for 5 reps. Last set I did 240 and eeked out 4 reps. Next was back squats. First set was 255 for 10 reps. Second set was 265 for 8 reps. Third set was 275 for 6 reps. Last set I put 285 on the bar and wanted to hit 4 reps but had to rack it at 3 because form was getting sloppy. Front squats had immediately followed. First set was 180 for 5 reps. Second set was 185 for 5 reps. Third set I went to 190 but only hit 4 reps. That fired me up for the fourth set at 190 and hit that for 5 reps. Rdl's was last for legs for 4x6,6,6,4 (230,235,240,245). Now was time for back work. First was BB rows for 4x10,10,8,7 (180,180,185,185). Next was straight arm pull down for 3x10 (50). Last was 2 sets of pull-ups for 5 reps and 2 sets of chin-ups for 5 reps. I stretched before heading home and eating a cup of rice along with drinking a protein shake with creatine. Cardio in the am.
TheMachine
05-18-16, 10:47 am
quick 20 mins of cardio this morning on the elliptical. broke a decent sweat. now to enjoy the rest of this active rest day. Chest and shoulders at 430 tomorrow morning
TheMachine
05-19-16, 9:32 am
woke up this morning at 3:55 and drank some mass gainer. After getting dressed, I headed out the door. On the way to the gym, I took a some preworkout w/ animal powder mixed in. I got to the gym and grabbed my jug filled with intraworkout and proceeded to warm up. Afterwards, I headed to the bench press to get chest and shoulders day started. First up was bench press. I did 3 warm up sets and my muscles felt pretty fresh and ready to put in work. First up was 225 which i did for 10 reps. Second set i went up to 230 and hit that for 9 reps. Third set was 240 which i got for 6 reps. Last set i put on 245. I wanted to get 6 reps...... so powered through for 6 reps! Next was db shrugs. I did 3x10,10,7 (95,100,100). DB incline press immediately followed. First set was 95 for 5 reps. Second set was 100 for 5 reps. Third set was 100 for 5 reps. Last set was 100 for 4 reps. Going forward ill be switching to neutral grip since the pinching problem in my delts continues to happen when i get up to 100lbs. Next up was standing BB military press. First set was 145 for 6 reps. Second set was 145 for 6 reps. Third set was 150 for 5 reps. Last set was 150 for 4 reps. Next was a superset of seated lat raises 3x12,12,10 (20,20,25) and dips 3x15,15,12 (15,15,20). Last was a superset was plate raises 3x10 (35,45,45) and rear delt flyes for 3x12,12,10 (15,15,20). I then stretched before heading home and eating my normal postworkout breakfast (protein pancakes, eggs, and bacon along with sipping some creatine and some bcaas). Leg day to come tomorrow.
TheMachine
05-20-16, 8:57 pm
Took some mass gainer at 440pm. I then left the office and headed to the gym. On the way to the gym, I guzzled a scoop of preworkout to help get in the zone. Upon arriving, I grabbed my jug of intraworkout and it was time to warm up. After that it was time to hit the Olympic platform because it was leg day. First up was deadlifts. I did 3 warm up sets before it was grow time. First set was 365 and I got 10 reps. Second set I moved up to 375 and got 8 reps. Third set I went up to 385 but was only able to muster 5 reps. Last set I only went up to 390 (instead of 395) and I got 4 reps. Although I was disappointed I didnt hit my reps set 3, I know I'll get it next time. Next was speed squats off a 5lb plate for 4x10,10,8,8 (160,160,170,170). Good mornings immediately followed for 4x8,8,8,6 (155,160,165,170). Last was BB step ups for 4x8,8,8,6 (175,180,185,190). Afterwards, I stretched before heading home and downing a shake with creatine. I then punished some spaghetti and Italian sausage about an hour after. Back day in the am.
Sounds like it was an awesome back workout.
TheMachine
05-21-16, 1:46 pm
Woke up this morning and then downed some Mass Gainer. 20 minutes later, I left for the gym. On the way I downed some preworkout. I got to the gym and warmed up before heading to the weight area to start back day. Unlike last week, this week I remembered my jug with intraworkout. First up was lat pull downs on the dual pulley machine. I did 4x10,10,8,8 (80,80,85,85). Next was hammer strength iso pulldowns with an underhand grip. I did 1-arm at a time for 3x10 (70,75,80) and after the last set, I immediately did both arms for 5 extra reps. DB rows immediately followed for 4x10,10,10,8 (55,60,60,65). Next were cable rows for 3x10,10,8 (105,110,115). Last was straight arm pulldowns. I did some FST-7 sets on these (w/ 30secs of rest in between sets) for 7x15,15,12,12,13,12,12 (40,40,40,40,35,35,35). That completed back day but since I had some extra time I decided to squeeze in core work. First up was hanging knee raises and hanging lower oblique knee raises for 3x15. Last was cable side bends (27.5) and cable crunches (52.5) for 3x15. I then headed home and tried to make a protein pancake but failed miserably but I downed some animal pak powder with it. Now time to get ready to head to Chicago and Milwaukee tomorrow so I'll be gone until next Thursday. No workouts scheduled while on vacation but will be back in the gym Thursday when I get back home.
TheMachine
05-21-16, 1:47 pm
Sounds like it was an awesome back workout.
Yesterday was legs. Today was back day
TheMachine
05-27-16, 10:36 am
Trip was a blast to Chicago and Milwaukee (more details and pics to come over the weekend). Today is my first day back in the gym since last Saturday. I will be doing a full body workout today. Squats, bench, deadlifts or BB rows (will see how i feel after squats), and clean n presses (may alter if needed). Cardio on the stairclimber will be done afterwards.
TheMachine
05-27-16, 7:09 pm
Went in to work today and worked a half day until 12pm. Once I got off I downed some Mass Gainer. I then left for the gym and on the way I drank some preworkout. I then got out the car, grabbed my jug of intraworkout and warmed up. Afterwards, I went to the weight areas of get full body day started. First up was squats. I knew from prior workouts after a vacation that is more than a weekend trip, that strength levels would be down. First set was 245 for 10 reps. Second set was 250 for 10 reps. Last set was 255 for a grueling 10 reps. Next up was BB bench press. First set was 215 for 10 reps. Second set was 220 for 8 reps. Last set was 220 for 7 reps. Next was suppose to be deadlifts but the energy wasn't there so will wait until next week to do it when I get back on my program. T-Bar rows were next for 3x10 (195,200,210. Last was standing BB military presses for 3x10,10,7 (115,120,125). Afterwards was a date on the stairclimber. First 4 mins was at level 12. Next 4 mins was at level 13. The next 5 mins was at level 14. Last 2 mins was level 15 and although I wanted to do 20 mins, after 15 mins I was gassed so that ended cardio and the workout. I then stretched before heading home and downing some protein and creatine then some chicken and rice shortly after. Sprint work to be done tomorrow morning.
TheMachine
05-30-16, 2:52 pm
Woke up this morning and took a mass gainer shake. After 30 mins (watching some CT fletcher videos), I was out the door and on the way to the gym. On the way, I took some preworkout. I got to the gym and went to do my dynamic warmup. Afterwards I grabbed by jug full of intraworkout and it was off to the power rack to spark leg day. I moved leg day first then upper body day the next day to shake things up and for my body to be a bit fresher for my flag football games on Sunday. First up was squats. After 3 warmup sets, it was go time. First was 260 for 10 reps. Second set was 270 for 8 reps. Third set was 280 for 6 reps. Fourth and final set was 290 for 4 reps. I was ecstatic about the performance on squats but that would soon fade fast after what happened next. Next was power cleans. During my warm up sets, my hamstrings were pretty gassed. First set was 225 but I only got 3 reps. Pissed about the performance on my first set, I stayed at 225 for my second set but was only able to get 4 reps. Third set I put on 230 intending to hit at least 3 reps but I only got 2 reps. Fourth set I did 230 and again only hit 2 reps. Last set I went back down to 225 for only 3 reps. I was disappointed in the performance on power cleans and part of it was due to exhaustion so I'll be going back to doing power cleans first then squats next week. Next up was front squats. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set was 195 for 4 reps. Last set was 195 for 4 reps. RDL's were next for 4x6,6,5,6 (235,240,245,245). The first 3 sets I did a double overhand grip and last set I did an overhand underhand grip. Last was reverse pec deck for 3x10,10,8 (140,140,150). Afterwards I decided to do some core work. I did a superset of cable side bends 3x15 (30.5) and cable crunches 3x15 (55.5). I then stretched and did some foam rolling because my mid back was a bit tight. I took some more mass gainer after my workout with milk. Now time to rest and recover. Cardio in the am, upper body in the evening.
TheMachine
05-31-16, 10:17 pm
No cardio done this morning. Decided to save energy and postpone it until my off day tomorrow. Took mass gainer around 430. After work I headed to the gym but had to take a detour due to bad traffic from an accident. On the way, I took some preworkout. After getting to the gym, I grabbed jug of intraworkout then warmed up. I then headed to iron area to spark upper body day. Since my upper area of the right side of my back was a bit tender, I was curious to see how things would go. First up was DB bench. First set was 95 for 10 reps. Second set I went up to 100 but only hit 8 reps. Third set was 105 for 6 reps. Last set I stayed at 105 and got only 5 reps. After this I was confident that the back area would hold up. Next up was BB rows. First up was 180 for 10 reps. Second set was 185 for 10 reps. Third set was 190 for 8 reps. Last set was 190 for 8 reps. Next was BB incline bench press. First set was 205 for 5 reps. Second set was 210 for 5 reps. Third set was 215 for 5 reps. Last set was 220 for 3 reps. Seated DB military press immediately followed. First set was 75 for 6 reps. Second set was 75 for 6 reps. Third set was 80 for 4 reps. Last set was 75 for 5 reps. Next came a superset of BB shrugs 3x10,10,7 (235,235,240) and standing Lat raises 3x12,12,10 (25,25,30). Another superset followed with BB front raises 3x12 (60) and straight arm pulldown 3x12 (45). Last was wide neutral grip last pulldowns for 3x12,12,10 (60,70,75). Afterwards I stretched and did some more foam rolling before heading home and downing a protein shake with creatine in milk and a cup of rice. Cardio will be done in the morning.
Pale Rider
05-31-16, 10:54 pm
Nice work
TheMachine
06-01-16, 10:15 am
Nice work
thanks
TheMachine
06-01-16, 10:18 am
20 minutes knocked out on the elliptical this morning. Was able to break a mild sweat. Muscles are doing fine but upper right area of the back is still a bit tender. Will continue to monitor as a get ready for leg day tomorrow
TheMachine
06-03-16, 12:46 pm
6/2:
took Mass Fusion at 440pm. I then left work for the gym and on the way drank some supernova. I then proceeded to do my dynamic warmup followed by foam rolling before grabbing my jug full of anabolic state and heading to the olympic platform. Today was leg day. First up was deadlifts. I did 3 warmup sets and everything was feeling fine, no pain in the back area that was previously sore. First set was 370 for 10 reps. Second set i put 380 on the bar and knocked out 8 reps. Third set i put 390 on the bar but only mustered 5 reps. Last set i did 395 and powered to 4 reps. Next was speed squats for 4x10,10,8,8 (165,165,175,175). Good mornings were next. First set was 160 for 7 reps. Second set was 165 for 7 reps. Third set was 170 for 6 reps. Last set was 170 for 7 reps. Last was BB step-ups. First set was 180 for 7 reps. Second set was 185 for 7 reps. Third set was 190 for 7 reps. Last set was 195 for 6 reps. Afterwards i squeezed in some ab work. I did windshield wipers 3x15 (50). Afterwards, i stretched before heading home and downing some protein and creatine along with a cup of rice. I thought about doing upper body 430 Friday morning but decided against it once i remembered that I would be missing the nba finals if i did that.
6/3:
Active Rest day. Will doing be doing sprints at the track after work before my wife takes me out to dinner tonight. Looking to do 10x100m sprints (sprint the straightaways, walk the curves). Upper body workout Saturday morning.
TheMachine
06-04-16, 6:29 pm
6/3:
Sprints went well yesterday. I planned to do 10 and on my 10th one, I raced my Yorkie poodle. My wife wanted to tape us race so I did an additional 100 and raced my dog. She definitely pushed me the last few reps (will post Video later this weekend). Wife took me out to dinner to Maggianos. I went with the lasagna. For dessert we had a warm apple crostata.
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It was very delicious.
6/4:
Woke up this morning and downed some mass gainer. Afterwards I watched some CT Fletcher videos then it was off to the gym. On the way, I downed some preworkout. After getting there, I warmed up then grabbed my jug of intraworkout to spark upper body day. First up was BB bench press. First set, I had my pinky finger on the line part and knocked out 10 reps. Second set I moved my ring finger onto it and hit 230 for 9 reps. Third set I kept my ring finger on line and hit 245 for 5 reps. Last set I moved my pinky finger back onto the line and hit 245 for 6 reps. I'll have to keep that in mind going forward on how my grip is to make sure I'm not losing reps. Next was t-bar rows. First set was 210 for 8 reps. Second set was 215 for 8 reps. Third set I stayed at 215 and hit 8 reps. Last set was 220 for 7 reps. Next was db incline press. During warmups, I tried using a neutral grip but it just wasn't cutting it. First set I did 85 for 8 reps. Second set was 85 for 8 reps. Third set was 90 for 6 reps. Last set was 95 for 6 reps. Standing BB military press was next. First set was 125 for 8 reps. Second set was 125 for 8 reps. Third set was 130 for 7 reps. Last set was 130 for 7 reps. DB shrugs was next for 3x12 (90). I then had to do 3 superset to consolidate time. First superset was seated lat raises 3x12,12,10 (25,25,30) and reverse grip pulldowns 3x12 (100,105,110). Second superset was plate raises 3x10 (45) and rear delt fly 3x12 (15). Last superset (and exercises of the day) was straight arm pulldown (with an angled bar) for 3x12 (40,45,45) and dips 3x15,12,10 (15). Afterwards I stretched before heading home and making a protein pancake. A little bit after that I went and cut the yard and broke a killer sweat. Now time to relax and recover until Monday. Progress pics and weight update to be done Sunday morning.
TheMachine
06-05-16, 5:50 pm
Checked my weight his morning and came in at 204.7lbs. Also got in some progress pics as well:
http://i68.tinypic.com/2e66mxg.jpg
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http://i66.tinypic.com/28hiyj9.jpg
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http://i66.tinypic.com/155quk3.jpg
Leg day tomorrow. Time to improve numbers on power cleans and also increase in squats.
TheMachine
06-06-16, 9:20 pm
Took mass gainer at 430. After leaving work for the gym, I put my pumping iron playlist and downed some preworkout. Once arriving, I grabbed my jug of Intraworkout and proceeded to warm up, followed by foam rolling. Then it was time to head to the Olympic platform for leg day. First up was power cleans. After a couple of warmup sets, it was kill time. First set was 225. After last week's disappointing performance, I made sure to start out with a statement so I powered through for 5 reps. Second set was 230 and again I knocked out 5 reps. Third set was 235 for 5 reps. Fourth set I went up to 240 and I eeked out 5 reps. Last set I put on 245 and I wanted 5 but came up short with 3 reps. Next was back squats. I made sure to keep my back loose during warmups for squats. First set was 265 for 10 reps. Second set was 275 for 8 reps. Third set was 285 for 6 reps. Fourth set was 295 and I squeezed out 4 reps. Next was front squats. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set was 195 for 5 reps. Fourth set was 200 for 3 reps. Last for legs was RDLs for 4x6,6,6,5 (240,245,250,255). I then did some super sets. First was BB shrugs 3x10,12,12 (235) and Russian twist 3x15 (25). Last was reverse pec deck 3x12,12,10 (140,140,150) and hanging leg raises 3x15. Afterwards I stretched before heading home and downing a protein shake with creatine along with a cup of rice. Fasted cardio to be done tomorrow morning then upper body in the evening.
TheMachine
06-07-16, 9:46 pm
Took mass gainer around 430pm. On the way to the gym, I guzzled some preworkout while listening to my pumping iron tunes from Spotify. After arriving, I grabbed my jug filled with intraworkout and proceeded to warm up. I then grabbed a flat bench to spark upper body day. First up was DB bench. First set was 95 for 10 reps. Second set was 100 for 9 reps. Third set was 105 for 6 reps. Last set was 110 for 5 reps. Next up was BB rows. First set was 185 for 10 reps. Second set was 185 for 10 reps. Third set was 190 for 8 reps. Last set was 195 for 8 reps. BB incline presses were next. First set was 185 for 8 reps. Second set was 195 for 8 reps. Third set was 200 for 5 reps. Last set was 200 for 5 reps. Seated DB military press. First set was 65 for 8 reps. Second set was 65 for 8 reps. Third set was 70 for 6 reps. Last set was 70 for 6 reps. Next was neutral grip pulldowns for 3x12,12,8 (70,75,80). Next was standing db Lat raises for 4x12,12,12,10 (25,25,30,30). Last was straight arm pulldown for 3x12,12,10 (45,50,50). Afterwards I joined my wife in yoga class and got in 45 mins of work. I then ate some pasta and downed some protein and creatine. Now time to rest and recover until Thursday's leg day.
TheMachine
06-10-16, 9:10 am
6/9:
Took Mass gainer at 430pm. After leaving work i headed to the gym and drank some preworkout. Upon arriving, I grabbed my jug with intraworkout and proceeded to warm up. Afterwards, i headed to the olympic platform to spark leg day. First up was deadlifts. During warmups, i was feeling a bit exhausted but before my first set i was able to shake it off. First set was 375 which i plowed through for 10 reps. Second set was 385 which I was able to hit 8 reps. Third set was 395. The third set was where i had had missed my target number by 1 rep the past 2 workouts. I was determined to get over the hump today so i got 6 reps at 395. Last set was 405 which i get for 4 reps. Next up was speed squats for 4x10,10,8,8 (170,170,180,180). Afterwards was Good mornings for 4x7,7,7,5 (165,170,170,175). BB Step ups was next for 4x7 (185,190,195,200). Last was DB shrugs for 3x12,12,9 (95). Afterwards i stretched then downed a protein shake with creatine and headed to my cousin graduation
TheMachine
06-10-16, 9:16 am
upper body day today. eager to see the numbers i hit on BB bench
TheMachine
06-11-16, 3:12 pm
6/10:
Took some mass gainer at 430 and then left work for the gym. I took some preworkout on the way. After getting to the gym, I warmed up, grabbed my jug full of Intraworkout, then it was off to the bench for upper body day. First up was BB bench press. After a couple of warmup sets, it was time to go live. First set was 235 for 10 reps. Second set was 235 but I was only able to muster 8 reps. Third set I went up to 250 and hit 6 reps. Last set I stayed at 250 and eeked at 4 reps. Next was T-Bar rows for 4x8,8,8,7 (215,215,220,220). DB incline presses were next for 4x8,8,7,6 (85,90,90,90). Standing BB military presses immediately followed. First set was 130 for 8 reps. Second set was 130 for 8 reps. Third set was 135 for 6 reps. Last set was 135 for 5 reps. Now was superset time. First one was Reverse Lat Pulldowns 3x12,12,10 (110,115,120) and seated DB lat raises for 3x12,12,10 (20,25,25). Next was plate raises 3x10 (45) and straight arm pulldowns 3x12 (45,45,50). Last was dips 3x10,12,11 (20) and reverse pec deck 3x12,10,10 (140). Afterwards I stretched before heading home and downing a protein shake with creatine. 30mins later I had some homemade chili. Now time to relax all day Saturday and hydrate to prep for flag football playoffs on Sunday. Goal is to win the ship, ball til I fall.
TheMachine
06-13-16, 10:14 am
6/12:
http://i64.tinypic.com/2j0c8pz.jpg
mission accomplished. First game in the quarterfinals we won 24-0. Second game in the semifinals, we won in a thriller 27-24. In the championship, we won 19-13.
TheMachine
06-13-16, 10:15 am
woke up this morning and my body felt WAYYYYY better than it did yesterday. WIll be hitting legs hard tonight. Looking to hit some big numbers on cleans and squats tonight.....CANT WAIT!!!!
TheMachine
06-14-16, 9:32 am
6/13:
Took a Mass gainer at 433ish. After leaving work i headed to the gym and drank some preworkout. After arriving, i grabbed my jug full of intraworkout and it was dynamic warmup time. Afterwards i headed to the weights area for leg day. First up was power cleans and someone was doing deadlifts on the olympic platform so i had to do it on the regular floor. After 3 warmup sets it was time to put in work. First set was 230 for a quick 5 reps. Second set was 235 for 5 reps. Third set was 240 for 5 reps. Fourth set was 245, i didnt get a solid grip on the bar and it kept spinning so I only got 4 reps. That fired me up because something so small cost me from hitting my goal of 5 reps. 5th set i made sure to get a solid grip and left no doubt hitting 245 for 5 reps. Next week ill be looking to do 250 for 5 reps (which would be a PR) and even test out 255 (depending on how my performance is going). Next up was squats. I did my 3 warmup sets and during it my right knee felt a bit sore but i decided to test it out anyway. First set was 270 for 10 reps. Second set was 280 for 8 reps. Third set was 290 for 6 reps. Last set was 300. It had been ATLEAST 4 years since i got up to 300 on squats (alot of it was my mind holding me back and back in December when I was about to get that high i had the knee injury that derailed my squats gains for a month). I eeked out 4 reps at 300 but definitely gotta tight up on form as it got a bit shaky. Next was Front squats for 4x5,5,4,4 (190,195,200,200). RDL immediately followed for 4x6,6,6,5 (245,250,255,260). That completed the leg day portion of the workout but I still had a couple of exercises to do. First was BB shrugs for 3x12,10,10 (240). Last was rear delt flyes for 3x12,12,10 (15,20,20). Afterwards i stretched and when i eventually got home, I ate 2 shredded steak w/ cheese sandwiches and drank some creatine before watching Game 5 of the Finals.
TheMachine
06-14-16, 9:32 am
quick 20 mins of cardio on the elliptical this morning. Wake able to break a good sweat on it. Upper body later on tonight.
TheMachine
06-14-16, 9:27 pm
Took mass gainer at 430pm. At 5pm I clocked out and headed to the gym and took some preworkout. After getting there I warmed up before heading to the flat bench to start upper body day. I had my jug filled with intraworkout. First up was DB bench press. I did 3 warm up sets before it was time to go live. First set was 100 for 10 reps. Second set I stayed at 100 but only got 9 reps. Third set was 110 for 6 reps. Fourth set was 110 again and I did 6 reps. Next up was BB rows for 4x10,8,8,8 (190,195,195,195). Next was suppose to be BB incline press but they were occupied so I did seated DB military press. First set was 65 for 8 reps. Second set was 70 for 8 reps. Third set was 70 for 8 reps. Fourth set was 70 for 6 reps. The incline bench finally opened up so I pounced quick. First set was 205 for 6 reps. Second set was 205 for 5 reps. Third set was 215 for 5 reps. Fourth set was 220 for 3 reps. Neutral grip Lat pulldowns 3x12,12,10 (110,115,120). Straight arm pulldown immediately followed for 3x12,12,10 (50,50,55). Last was standing Lat raises 4x12,12,10,10 (30). Afterwards I did an ab circuit: cable side bends 3x15 (27.5,27.5 32.5) hanging knee raises 3x15 (15,15,20) and cable crunches 3x15 (52.5,52.5,57.5). Afterwards I stretched before heading home and downing a protein shake with creatine and ate some banana pudding. Now time to recover until leg day again Thursday morning.
TheMachine
06-16-16, 9:23 am
Woke up this morning around 3:50. After downing some mass gainer, i got dressed, grabbed my jug full of intraworkout, and headed to the gym . On the way I drank some preworkout with Animal Pak powder. After warming up, i went to the olympic platform to spark leg day. My body was a bit tight (particularly quads). First up was deadlifts. I did 3 warmup sets before going live. First set was 380 for a rough 10 reps. Second set was 390 but after 6 reps i was gassed. Third set was 400 and i mustered 5 reps. Last set was 410 for 3 reps. I wasnt too disappointed with my performance because doing deadlifts that early in the morning, i knew performance could possibly suffer. It also reminded me to make sure plenty of carbs with my last meal the night before a morning workout (especially when training wheels). Next up was speed squats which i did for 4x10,10,8,8 (175,175,185,185). Good mornings immediately followed for 4x7 (170,170,175,180). Last for legs was BB step ups for 4x7 (190,195,200,205). DB shrugs was next for 3x12 (95). Last was reverse pec deck for 3x12,12,10 (140,150,150). I did the shrugs n reverse pec deck so its less exercises I have to do for tomorrows workout since i have to do that one early in the morning as well. I then rushed home showered then made breakfast. I had 4 eggs, turkey bacon, some creatine mixed with whey, and this
http://i66.tinypic.com/dcsavo.jpg
some protein pancakes.
Now time to rest and recover quick. I had to wake up for another 4:30 workout tomorrow morning but also plan to watch game 6 of the NBA finals tonight
TheMachine
06-17-16, 9:39 am
Due to last nights game being a pure shellacking, I went got ready for bed at halftime and went to sleep shortly after. I woke up around 4am and immediately downed some Mass gainer. I then got dressed, grabbed my jug of intraworkout, then headed to the gym. I drank some Pre workout, Animal Pak powder, and vitamin c. After arriving, i warmed up then headed to the flat bench to spark upper body day. First up was BB Bench press. I did 3 warmup sets, then it was time to go live. First set was 235 for 10 reps. Second set was 235 and again I hit 10 reps. Third set was 250 and I got a bit distracted thinking about if i should increase to 255 for my fourth set. Because of this I only hit 5 on my third set at 250. Last set i stayed at 250 and hit 6 reps. Next up was suppose to be T-bar rows but their were occupied (at 5am, go figure) so I did DB incline bench for 4x8,8,5,5 (90,90,95,95). T-Bar rows immediately followed for 4x8,8,8,6 (215,220,220,225). After was Standing BB military press for 4 sets of 8,6,5,5 (135,135,140,140). Next was a superset of reverse grip lat pulldowns 3x12,12,10 (115,120,125) and seated lat raises 3x12,12,10 (25). Immediately following was a tri-set: dips 3x15,15,12 (20), Plate raises 3x10 (45), and straight arm pulldown w/ an angled bar 3x12,12,10 (45,50,55). Afterwards i stretched before rushing home to down some protein n creatine and shower. An hour later, I ate some pancakes (regular ones not protein), 4 eggs, and 2 strips of turkey bacon. Cardio in the early AM tomorrow
TheMachine
06-20-16, 10:01 am
6/19:
Woke up this morning and weighed 209.6. Also got in progress pics as well.
http://i68.tinypic.com/uyjp1.jpg
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TheMachine
06-20-16, 11:12 am
Woke up this morning at 3:50am and immediately downed some mass gainer. I then got dressed before heading out the door. On the way to the gym, I drank a a can of preworkout. I got to the gym, grabbed a bottle filled with intra-workout and proceeded to warmup. Afterwards, I went to the olympic platform to spark leg day. First up was power cleans. After 3 warmup sets it was time to go live. First set was 235 but i only was able to do 4 reps. I tried to go for 5 but couldnt catch the bar. Second set i stayed at 235 but again I was only able to hit 4. Third set I went up to 240 and again hit 4 reps. Fourth set i put on 245 but was only able to muster 2 reps. Last set i stayed at 245 and hit 3 reps. Next was squats. First set was 275 but I only had 8 reps in the tank. Because of this, I had to readjust my numbers for the remaining set. Second set was 280 for 8 reps. Third set was 290 for 5 reps. Last set was 300 but after 2 reps i was gassed. Front squats were next for 4x5,5,5,3 (190,195,200,205). RDLs immediately followed for 4x6,6,6,4 (250,255,260,265). I then did a superset of BB shrugs 3x12,12,10 (245) and lying rear delt flyes 3x12,12,10 (20). Afterwards i stretched before heading home. 30 mins later, i ate eggs, bacon, and protein powder along with drinking some Animal Pak powder. Overall, I was disappointed in my performance in squats and power cleans but realized my strength levels on these exercises in the early morning is way different than it is during the evening. Going forwards, Ill try to do these exercise during the evening so that way im maximizing my gains and so i dont have any excuses for not killing it. Gonna rest and recover all day (have to referee the next 3 days in the evening) so have upper body tomorrow morning.
TheMachine
06-21-16, 10:42 am
Woke up this morning at 4 and immediately downed some mass gainer. I then got dressed before heading out to the gym. On the way I had some preworkout. Upon arriving, i grabbed my jug full of intraworkout and then I warmed up before heading to a flat bench. Today was upper body day. First up was DB bench presses. After a few warmup sets, it was time to go live. First set was 100 for 10 reps. Second set was 105 for 8 reps. Third was 110 for 6 reps. Last set was 115 for 4 reps. Next was BB rows for 4x8 (195,200,200,205). Incline BB bench was next for 4x5,5,4,3 (210,215,220,220). Seated DB military press followed for 4x8,8,4,5 (70,70,75,70). Next was a superset of Standing db lat raises was next for 4x12,12,10,10 (30) and standing cable side bends 4x15 (20,25,25,30). Neutral Grip pulldowns were next for 3x12,10,10 (115,120,120). Last was straight arm pulldown for 3x12,10,10 (50,55,55). Afterwards, i stretched before heading home and showering. I then ate protein pancakes, eggs, and turkey bacon. Active rest day tomorrow.
TheMachine
06-22-16, 3:12 pm
woke up this morning and knocked out 20 mins on the elliptical. Broke a real good sweat on it. Lower body tomorrow evening
TheMachine
06-23-16, 9:05 pm
Took mass gainer at 430pm. At 5pm, I got off work and headed to the gym. On the way, I drank some preworkout. After arriving, I warmed up before grabbing my jug of intraworkout and headed to the Olympic platform to spark leg day. First up was deadlifts. I did 3 warmup sets and then I was amped to put in work. I was eager to show that last week drop off in numbers was a fluke. First up was 385 which I smashed for 10 reps. Second set I put on 395 and pulled 8 reps. Third set I did 405 but my grip wasn't solid so I was done after 5 reps. Last set I put on 415 and eeked out 4 reps. I was disappointed in my performance the 3rd set but was pleased that my last set I was able to hit reps. Next up was speed squats for 4x10,10,8,8 (180,180,190,190). Next up was good mornings for 4x7,7,7,4 (170,175,180,185). BB steps ups were next for 4x7 (195,200,205,210). Reverse pec deck immediately followed for 3x12,12,9 (150,150,160). DB shrugs was next for 3x12,12,10 (95,95,100). Last was cable crunches for 4x15 (52.5,52.5,57.5,57.5). After this I was so gassed that my abs started cramping up. I stretched before heading home and eating a rice Krispy treat and drinking some protein mixed in with apple juice. Tomorrow is upper body day and I'll be training with my friend from work at his gym. I'm eager to put up some high numbers, especially on the bench press.
TheMachine
06-24-16, 9:49 pm
Took Mass Gainer at 440pm. I left work and headed to the gym not too far from my job to meet my friend for a workout. Around 530, I took some Preworkout and then 15 mins later, it was time to go in the gym. I warmed up grabbed my jug of intraworkout, before sparking upper body day. I did 3 warm up sets and then it was time to do work. First set was 240 which I did for a convincing 10 reps. Second set I put on 245 and did 8 clean reps, on the 9th rep, I required assistance to look it out. Third set I put on 255 and was confident I would hit 6 reps, so I hit 6 powerful reps. Last set I put on 260 and got 5 reps. Next up was smith machine incline presses (because their incline benches were way to high and bolted down). I did 4x8,7,6,5 (195,205,215,225). T-bar rows immediately followed for 4x8,8,6,6 (220,220,225,225). Standing BB military press was next for 4x8,8,6,5 (135,135,140,140). Reverse grip pulldowns followed for 3x12,12,10 (120,135,150). Seated Lat raises followed for 3x12 (25). Straight arm pulldowns were next for 3x12,12,10 (60,60,65). Last was a superset of plate raises 3x10 (45) and pushdowns 3x15 (50,50,55). Last was hanging knee raises 3x15 and hanging leg raises 3x10. I then stretched before taking a protein shake with creatine. About an hour later, I ate a 10inch cheesesteak sandwich from Wawa. Now time to recover until Monday mornings workout. Most likely will be starting a new regiment then.
TheMachine
06-27-16, 2:18 pm
Woke up this morning and drank some Mass Fusion. Drove to the gym and was suppose to hit legs today but gym wasnt open. After waiting about 10 mins, i drove back home because there was no way I would be able to finish the full workout in time with the gym not being open. Since I had 2 scoops of SuperPump in my system and couldnt go back to sleep. I knocked out 25 mins on the elliptical and broke a really good sweat. (spoke with front desk guy at the gym and he was very apolegetic which I thought was considerate).Will be doing legs tomorrow evening
TheMachine
06-28-16, 10:00 pm
Took Mass Gainer at 430. At 5pm I left work and on the way, I drank some PreWorkout. I then warmed up, grabbed my jug of Intraworkout, before heading to the power rack Today was leg day. I also started a new program. It was week 1 of Jim Stoppani's shortcut strength program (http://www.bodybuilding.com/fun/shortcut-to-strength-main). First up was squats. After 3 warmup sets, it was time to go live. First set was 265 for 8 reps. Second set was 270 for 8 reps. Third set was 275 for 8 reps. Fourth set was 280 for 8 reps. Last set was 285 for 7 reps. Next up was leg presses. I did 3x8 (520,530,540). Walking lunges immediately followed for 3x8 (55). RDLs were next for 4x8,8,7,7 (245,245,250,250). A superset followed for leg extensions 3x8 (160,165,170) and lying leg curls 3x8,8,6 (105,110,115). Standing calf raises for 3x8 (210,210,225). Seated calves was next for 3x8,8,6 (160). I then did some core work. I did a superset of decline crunches 3x15 (30) and Russian twist 3x15 (30). After I stretched and foam rolled before heading home and downing some protein and eating a slice of red velvet cake. Chest, shoulders, and triceps tomorrow.
TheMachine
06-30-16, 9:57 am
6/29:
Took Mass gainer at 430pm. I left work 30 mins later and on the way, I took some preworkout. I got to the gym, grabbed my jug full of intra-workout, and warmed up before heading to a flat bench to spark push day (chest, shoulders, tris). First up was bench press. I did 3 warm up sets and the it was time to go live. First set was 240 for 8 reps. Second set i stayed at 240 and again hit 8 reps. Third set I did 245 and hit 8 reps. Fourth set i stayed at 245 and only hit 6 reps. Last set I dropped back down to 240 and i hit 8 reps. Incline DB bench was next and i did 4x8,7,7,6 (90,90,85,85). Next was DB fly for 3x8 (30,30,35). BB Military press immediately followed for 4x8,6,6,6 (135). DB lat raise were next for 3x8 (30,35,35). Face pull immediately followed for 3x8 (50,60,70). BB shrugs were next for 3x8 (245,245,250). Close grip bench press followed for 4x8,8,8,6 (155,165,175,185). Last were dips for 4x8,8,7,6 (35,35,40,40). I then stretched before heading home and eating some honey nut cheerios mixed in with chocolate flavored protein and milk. Back and Biceps tomorrow. Eager to see the numbers I put up for deadlift
TheMachine
06-30-16, 9:08 pm
Took Mass Gainer at 430. At 5pm I left work and on the way, I drank some preworkout. I then warmed up, grabbed my jug of Intraworkout and headed to olympic platform to spark pull day (back/biceps). First up was deadlifts. After 3 warmup sets, it was time for real work. First set was 385 for a quick 8 reps. Second set was 390 for 8 reps. Third set I went up to 395, but I was only able to muster 4 reps. Fourth set I stayed at 395 but again only hit 4 reps. Fifth set I went back down to 390 and pounded out 8 reps. Definitely will be staying at 390 for next week. Next was BB rows for 4x8 (195). Next was Lat pulldowns for 3x8 (70,70,75). Afterwards were BB curls with a preacher curl bar for 3x8 (95). Straight arm pulldown immediately for 3x8 (55,60,60). Incline DB curls were next for 3x8,8,6 (30,35,35). Last were hammer strength preacher curls for 3x8,6,6 (70,75,75). Afterwards I stretched before having a protein smoothie. Now time to recover tomorrow before power day on Saturday.
TheMachine
07-02-16, 1:05 pm
Woke up this morning and downed some Mass Gainer. Shortly after I downed some Animal Pak powder. 20 mins later, I left for the gym. On the way, I downed some preworkout. Upon arriving to the gym, I warmed up before heading to the Olympic platform to spark Power day. First up was power cleans (I added this in because I like doing power cleans and can't have power day without power cleans). I did 3 warm up sets and felt going before it was time to go live. First was 235 and the almost two week layoff (last time I did power cleans was 12 days ago) definitely showed but I got 5 reps. Second set was 240 and again I eeked out 5 reps. Third set I put on 245 but all I could muster was 3 reps. Fourth set, I stayed at 245 and again I hit 3 reps. Last set I did 250 for 3 reps (tied a PR from before). Mixed feelings on how power cleans went, but I know I'll improve next week. The rest of the workout, the exercises I did at a weight 50% of my 1 rep max to work on building up speed and strength (power). I stayed at the Olympic platform and knocked out deadlifts for 3x5 (245). Next up was bench press for 3x5 (150). Squats immediately followed for 3x5 (180). Push press was next for 3x5 (100). BB rows immediately followed for 3x5 (115). Close grip bench was last for the weight room portion 3x5 (100). I then did a superset of box jumps and plyo push-ups for 3x10. Core work immediately followed. First was hanging knee raises for 3x15 (15). Lying Windshield wipers was last for 3x12 (50). Afterwards I stretched and foam roller before heading home. I had Cheerios mixed with protein, milk, and creatine. Much needed rest and recovery until Monday for leg day. Hosting a cookout later
TheMachine
07-03-16, 5:12 pm
Woke up this morning and weighed 206.2 fasted. Also got in some progress pics.
http://i67.tinypic.com/20r0epl.jpg
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http://i63.tinypic.com/33on144.jpg
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http://i64.tinypic.com/9au5bs.jpg
Week 2 of short cut to strength start tomorrow.
TheMachine
07-04-16, 1:30 pm
Woke up this morning and ate eggs with protein pancakes while downing some Animal Pak powder. 30 mins later, I left for the gym. On the way, I drank 1.5 scoops of Preworkout. I got to the gym, grabbed my jug full of Intraworkout, warmed up and foam rolled. I then headed to the power rack to spark leg day. I did 3 warm up sets and was feeling good so it was time to go live. First set I put on 275 for a convincing 8 reps. Second set I stayed at 275 and again hit 8 reps. Third set I put on 280 and hit 8 reps. Fourth set I put on 285 and eeked out 8 reps. Fifth set I thought about going up to 290 but decided against it and stayed at 285. I hit 8 reps for 285 on the fifth set. Next up was leg presses which I did for 3x8 (540,550,560). RDLs was next for 4x8 (245,245,245,250). DB lunges immediately followed for 3x8 (55,60,60). Lying leg curls was next for 3x8 (110). Leg extensions immediately followed for 3x8,8,6 (170,175,180). Standing calf raises was next for 3x8 (210,225,225). Seated calves immediately followed for 3x8 (160,160,165). Last was Barbell twist for 3x15 (70). I then stretched before downing some mass gainer and creatine and headed home. Push day tomorrow.
TheMachine
07-05-16, 9:46 pm
Took a Mass Gainer at 430. At 5 I left for the gym. On the way, I drank some preworkout. Once getting there, I grabbed my jug full of intraworkout, and it was off to warm up. Afterwards I headed to the Bench press to spark push day. I did 3 warm up sets then it was time to put on work. First set was 240 for a quick 8 reps but I noticed the area between my biceps and armpit was a bit tender n sore. Second set was 240 and again 8 reps was hit. Third set was 245 for 8 reps. Fourth set was 245 for 7 reps. Last set I went back down to 249 but only could eek out 7 reps. Next was DB incline press for 4x8,8,8,5 (85,85,90,90). DB flys immediately followed for 3x8 (35) to complete the chest portion. Now was time for shoulder work. First up was standing BB military press for 4x8,8,7,6 (130). Next was Standing DB Lat raises for 4x8 (35). Face pulls were next for 4x8 (60,65,70,75). BB shrugs was next for 3x8,8,6 (250). Now was time for tricep work. First was close grip bench press for 4x8,8,7,6 (175,175,180,180). Last was dips for 4x8,8,7,7 (35,35,40,40). Afterwards, I stretched and foam rolled before heading home and downing a protein shake with creatine mixed in orange juice and eating a hot dog. Much needed rest day tomorrow.
TheMachine
07-08-16, 10:38 am
7/7:
Ate my preworkout meal of chili, corn and a cup of rice around 430pm. Left for the gym at 5 and on the way, downed some preworkout. After arriving, I warmed up, grabbed my jug full of intraworkout, and headed to the olympic platform to spark pullday. First was deadlifts. I did 3 warmup sets before going live. First set was 385 for 8 reps. Second set I stayed at 385 and again hit 8 reps. Third set i did 390 for 8 reps. Fourth set i stayed at 390 but only did 6 reps. Last set I did 390 and wanted to hit 8 reps but came up just short at 7. Next was BB rows for 4x8,8,6,8 (195,195,200,195). Next were lat pulldowns (different machine than last week) for 3x8 (120,125,130). Straight arm pulldowns were next for 3x8 (55,60,60). Now was time for biceps. First was BB curls (w/ an ez bar) for 3x8,8,6 (95,95,100). Next was incline DB curls 3x8,8,6 (30,35,35). Last was preacher curls (w/ a preacher curl bar) for 3x8,8,6 (65,70,75). I then did cable crunches for 3x15 (57.5,57.5,62.5). Afterwards I stretched then headed home and downed a protein shake and creatine with apple juice along with a hot dog bun (dem carbs). Much needed recovery day tomorrow before power day saturday
TheMachine
07-09-16, 6:03 pm
Woke up and took some preworkout out along with Animal Pak powder. After 15 mins, I was off to the gym. On the way, I ate a Protein bar. I then warmed up, grabbed my jug full of Intraworkout, then headed to the Olympic platform to spark Power day. First up was power cleans. I did 4 warm up sets to make sure the body was fully ready before it was go time. First set was 235 for 5 reps. Second set I stayed at 235 and again hit 5 reps. Third set was 240 for 4 reps (on the attempt for the 5th rep, I couldn't catch the bar at the top). Fourth set was 245 for 3 reps. Last set I put on 250 but was only able to do 1 rep. My performance on cleans was disappointing, but there was more work to be done for power day. Next was deadlifts 3x5 (250). Bench press followed for 3x5 (155). Squats was next for 3x5 (180). Push press immediately followed for 3x5 (105). BB rows were next for 3x5 (120). Close grip bench press completed the weights portion for 3x5 (105). Then came a circuit of box jumps and plyo push-ups for 3x10, and tractor tire flips for 3x6,10,10. Last for the day was hanging knee raises for 3x15 (15). Afterwards I took a protein shake. An hour later I ate a protein pancake. Now time to rest and recover. On Monday I'll be doing just fasted cardio which means I'll be training Tuesday-Thursday during the week due to kickball resuming on Monday nights. Also here's a pic of the funnel cake that I just had:
http://i67.tinypic.com/2i74g41.jpg
TheMachine
07-11-16, 2:27 pm
knocked out 25 mins out fasted cardio on the elliptical this morning and broke a good sweat. Leg day tomorrow
TheMachine
07-12-16, 9:33 pm
Took a scoop of Preworkout at 455pm. I then headed to the gym. On the way to the gym, around 520pm, I drank some whey protein and ate a banana. I had to take detour to dodge traffic and got to the gym 15 mins later than normal. I got to the gym, grabbed my jug full of intraworkout, then warmed up. Afterwards, I headed to power rack to spark leg day. First up was squats. I did 4 warm up sets to make sure the body was primed and ready for work since my working sets were at 85% of my 1 rep max. First set was 300 for 5 reps. Second set I stayed at 300 for 5 reps. Third set again was 300 for a grueling 5 reps. Fourth set I went up to 305 aiming to hit 5 reps but only eeked 4 reps. Fifth set I stayed at 305 and only hit 4 reps. Next was leg press for 3x5 (580,590,600). RDLs was next for 4x5 (255,255,260,260). DB lunges was next for 3x8 (60). The first of 3 supersets was next. First was lying leg curls 3x6 (115,115,120) and leg extensions 3x6 (180,185,190). Next was a superset of seated calf raises 3x6 (170) and standing calf raises 3x6,6,4 (240). Last was a core superset of Russian twist with a kettlebell 3x15 (30) and cable crunches 3x15 (57.5). I then stretched before heading home and downing some creatine and protein mixed in Orange juice and 3/4 cups of white rice. Push day tomorrow evening.
TheMachine
07-14-16, 9:38 am
7/13:
Took 1 scoop of protein shake around 450pm and then left for the gym. On the way there, I drank some preworkout. I then got to the gym, grabbed my jug full of intraworkout, and then warmed up. Afterwards, I headed to the iron to spark push day. First was BB bench press. I did 4 warm up sets to make sure the body was prepared since i was getting into heavier weight this week. First set was 255 for 5 powerful reps. I stayed at 255 for the second and third set and hit 5 reps both times. Fourth set I went up to 260 and I pushed out 5 reps. Fifth and final set, i stayed at 260 and eeked out 5 reps. Next was DB incline presses. The first two sets was 95 for 5 reps. Third set I did 100 for 5 reps. Last set i stayed at 100 and only got 4 reps. Next was DB flys for 3x8 (40). Now was time for boulder shoulder work. First was standing BB military press for 4x5,5,5,4 (140,140,145,150). Next was standing DB lat raises for 4x8 (35). I then did a superset of facepulls 4x8 (42.5,50,57.5,57.5) and BB shrugs 3x5 (255,255,260). Now was time for triceps. First was close grip bench press for 4x5 (185,190,195,205). Last was dips for 4x8,8,7,7 (35,35,40,40). I then stretched and headed home to down some protein shake. I then ate some chili, rice, corn and beans for dinner. Pull day tomorrow afternoon.
TheMachine
07-14-16, 7:06 pm
Took a protein shake and ate a small sized Burger King hash Browns around 3pm. Around 315, I headed to the gym and on the way, I downed some Preworkout mixed with Animal Pak powder. I then got to the gym, grabbed my jug full of intraworkout, and warmed up before heading to the power rack to spark pull day. First up was deadlifts. I did 4 warmup sets then it was time to go live. First set was 410 for 5 reps. Second set was 410 again for 5 reps. Third set I went up to 415 and I hit 5 reps. Fourth set I stayed at 415 but only got 4 reps. Last set I did 415 for 4 reps. I was pleased with the effort on deadlifts because I hit a 5 rep PR on deads. Next was BB rows for 4x6,6,6,5 (200,200,200,205). Next was Lat pulldowns for 4x6,6,6,4 (130,135,135,140). Straight arm pulldowns immediately followed for 3x8 (60). Now was time for bicep works. First was EZ bar curls for 3x6 (100,100,105). Incline DB curls was next for 3x8 (30,35,35). Preacher curls with an preacher curl bar was last for 3x8 (70,70,75). Now was time for core work. First was hanging oblique knee raises for 3x15. Last was hanging knee raises for 3x15 (15,15,20). I then stretched before heading home and downing a protein shake with creatine and eating some pasta. Now time for some much needed recovery and rest tomorrow before power day Saturday.
TheMachine
07-16-16, 9:22 pm
Woke up at 6:05am and downed a protein shake with Animal Pak powder. 20mins later, I left for the gym. On the way there I downed some Preworkout. I got to the gym around 635 but the gym wasn't open until 7. No problem, I warmed up in the parking. When the gym opened, I grabbed my jug of intraworkout, headed up to Olympic platform to spark power day. I had an hour to get my workout done since I had to leave the house by 9am. I warmed up on power cleans but noticed that my form was not up to par as the weights was getting heavier. Because of this, I had to lower the weight significantly to correct my form and technique. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set was 195 for 5 reps. Fourth set was 200 for 5 reps. Last set was 205 for 3 reps. I was pleased with the effort because the form and technique gotten better so I know the weight will increase. Next was the first of many supersets. The first superset was deadlifts 3x5 (255) and Bench press 3x5 (160). Second set was BB rows 3x5 (125) and Push press 3x5 (110). The last superset BB jump squats 3x5 (135) and close grip bench press 3x5 (125). It was 8am so I stretched and headed home and downed some whey with creatine and 10oz of orange juice. Rest day tomorrow before cardio on Monday morning.
TheMachine
07-17-16, 3:50 pm
Woke up this morning and weighed in at 209.8. Also got in progress pics as well
http://i67.tinypic.com/2ngh28n.jpg
http://i64.tinypic.com/f4ky2o.jpg
http://i63.tinypic.com/oacccn.jpg
http://i64.tinypic.com/1r3mo7.jpg
http://i67.tinypic.com/ok396g.jpg
Fasted cardio in the AM.
TheMachine
07-18-16, 12:38 pm
quick 25 mins of fasted cardio on the elliptical. worked up a solid sweat. Leg day tomorrow evening
TheMachine
07-19-16, 9:35 pm
Drank a protein shake at 450 but forgot my banana at home. At 5p I left for the gym. Just my luck, a storm hit the area so I had to take a couple of detours due to slow traffic on the highway , then a fallen tree on the road. Eventually I got to the gym around 6pm (downed some Preworkout on the way). I then warmed up before grabbing my jug full of intraworkout and headed to the power rack to spark leg day. First was squats. I did 4 warmup sets them it was time to go live. First set was 300 for 5 reps. Second set was 300 for another 5 reps. Third set was 305 for a grueling 5 reps. Fourth set I did 305 and barely eeked out 5 reps. Last set I put on 310 but after 3 reps, I had to rack the weight because form got really faulty due to my core gassing out. Next up was leg press for 3x5 (600,610,620). RDLs followed for 4x5 (260,260,265,265). DB lunges was next for 3x8 (65). Now was time for supersets. First was lying leg curls 3x6 (120,120,125) and leg extensions 3x6 (190,195,200). Calf superset immediately followed for standing calves 3x6 (170) and seated calves 3x6 (175). Now was time for core work. It was a superset of broomstick twist 3x15 (70) and hanging knee raises 3x15 (20). Afterwards I stretched then headed home and drank protein shake with creatine and a cup of rice. Push day tomorrow.
TheMachine
07-21-16, 9:46 am
7/20:
Took a protein shake with banana around 450pm. I left work at 505pm. On the way, I downed some preworkout. I got to the gym and warmed up. I then headed flat bench to spark push day. First up was BB bench press. I did 4 warm up sets then it was time to go live. First set was 255 for 5 reps. Second set i stayed at 255 and again hit 5 reps. Third set I did 260 for 5 reps. Fourth set was 260 for 5 grueling reps. Fifth and final set, I did 265 for 4 reps. Next was incline db bench for 4x5 (95,95,100,100). DB flys were next for 3x8 (45). Now was time for shoulder work. First was Standing BB Military press followed for 4x5 (140,145,150,150). Side DB lat raises followed for 4x8 (25,25,25,30)BB shrugs were next for 3x5 (260,260,265). Seated facepulls were next for 4x8 (60,70,80,85). Now was time for tricep work. Close grip bench was first for 4x5,5,5,4 (195,200,205,210). Last was dips for 4x8,8,8,7 (35,35,40,40). I then stretched before heading home and downing protein with creatine and a cup of rice. Pull day tomorrow
TheMachine
07-21-16, 9:20 pm
Drank my protein shake with a banana around 450pm. I then left for the gym. On the way, I drank some preworkout. I got to the gym, grabbed my jug full of intraworkout, then warmed up. I then proceeded to the Olympic platform to spark pull day. First up was deadlifts. I did 4 warm up sets then it was time to go live. First set was 410 for 5 reps. Second set was 410 for 5 reps. Third set I went up to 415 for 5 reps. Fourth set was 415 for 5 reps. Fifth set was 420 and eeked out 4 reps. Next was BB rows for 4x6 (200,200,205,205). Lat pulldowns followed for 4x6,6,6,5 (135,135,140,140). Straight arm pulldowns followed for 3x8,8,5 (60,60,65). Now was time for bicep work. First was EZ bar curls for 3x6,6,4 (105,105,110). Incline DB curls was next for 3x8,8,6 (35). Last was hammer strength preacher curls for 3x8,8,7 (70,75,75). Afterwards I stretched before heading home. For post workout meal I drank some creatine and orange juice and ate some jambalaya
http://i68.tinypic.com/2ewgkkn.jpg
Fasted cardio in the morning.
TheMachine
07-26-16, 9:09 am
7/23:
Woke up at 6am and ate a protein bar. 10mins later, I was out the door. On the way to the gym, I downed some preworkout. Like last Saturday, I warmed up in the parking lot so that way one the doors opened, I could start my workout. Once they did, I did some brief foam rolling to loosen up my back and then I went to the olympic rack to spark power day. First was power cleans. I did 3 warmup sets then it was go time. First set was 195 for 5 reps. Second set I stayed at 195 and again hit 5 reps. Third set I did 200 and hit 5 reps. Fourth set I did 205 and got 5 reps. Fifth set I put on 215 but only hit 4 reps because form was getting sloppy. Next was deadlifts for 3x5 (260). Bench press followed for 3x5 (165). BB rows was next for 3x5 (135). Push press was next for 3x5 (115). BB Jump squat followed for 3x5 (145). Last was close grip bench press for 3x5 (135). I then stretched before heading home and then an hour later eating eggs, bacon, and oatmeal as well as creatine in orange juice. Now time for some rest and recovery until Monday cardio session
TheMachine
07-26-16, 9:14 am
7/25:
fasted cardio on the elliptical for 25 mins. Was able to break a solid sweat. Leg day tomorrow evening
TheMachine
07-27-16, 11:24 am
7/26:
I took a protein shake and banana at 450pm and left work shortly after. I took some preworkout on my way to the gym. Upon arriving to the gym, I mixed my intraworkout in water, then proceeded to warm up. Afterwards I headed to the power rack to proceed with Leg day. First up was squats. I proceeded to do 4 warm up sets before going live. First set was 330 for 2 reps. Second and Third set, I stated at 330 and again hit 2 reps. Fourth set I went up to 335 and hit 2 reps. Last set, I stayed at 335 and eeked out 2 reps. Next was leg pesses for 3x5 (610,620,630). RDLs followed for 4x5,5,4,4 (265,270,275,275). Lunges followed for 3x8,8,6 (70). Lying leg curls 3x6 (120,125,125) and leg extensions 3x6 (195,200,205). Seated calf raises 3x6 (175) and standing calf raises 3x6 (225). Now was time for some core work: decline crunch 3x15 (30,35,35) and russian twist 3x15 (30,30,35). Afterwards, i stretched before heading home and eating eating some french fries and drinking protein shake. Push day tomorrow evening... May even tape the bench session!
TheMachine
07-28-16, 9:17 am
7/27:
Took a protein shake at 450pm and 10 mins later, i was off to the gym. Took some preworkout along the way. Once I got to the gym, I mixed my intraworkout and then warmed up before dashing to snag a bench press to spark push day. First was bench press. I did 4 warm up sets before it was time to go live. First set was 280 for 2 reps. Second set i stayed at 280 and again it 2 quick reps. Third set I put on 285 and hit 2 reps. Fourth set I stayed at 285 and hit 2 reps. Last set I put on 290 but instead of telling of how it went, a video would be better
https://www.youtube.com/watch?v=c4VrDBTp59g
Next up was DB incline press for 4x5,5,4,4 (95,100,105,105). Db flys was last for chest for 3x6 (45). Now was time for shoulder work. First was standing BB military press for 4x5,5,3,4 (150,155,160,160). DB lat raises were next for 4x6 (35). Reverse pec dec followed for 4x6,6,6,5 (170,170,180,180). Last for shoulders were BB shrugs for 3x5 (265,265,270). Now was time for tricep works. Close grip bench press was first for 4x3 (215,220,225,230). Last was weighted dips for 4x6 (45,45,50,50). I then stretched before heading home. I had a protein shake and ate some french fries postworkout. Tomorrow is pull day, eager to see the numbers I put up for deadlifts.
TheMachine
07-29-16, 11:36 am
7/28:
Took my protein shake at 450pm and left for the gym at 5pm. On the way, I downed some preworkout. Upon arriving, i grabbed my half gallon with intraworkout and proceeded to warmup. Afterwards I headed to the weight area to spark pull day. First up was deadlifts. I did 5 warmup sets then it was time to go live. First set was 450 for 2 reps. Second set i stayed at 450 and again hit 2 reps. Third set was 455 for 2 reps. Fourth set I stayed at 455 and eeked out 2 reps. Last set i put on 460 but only had 1 rep in the tank (new PR). Ill be sure to hit 460 for 2 next week and look to break my new PR. Next were BB rows for 4x5 (215,215,220,225). Lat pulldowns were next for 4x5 (140,140,145,145). Last for back was straight arm pulldowns for 3x8 (60,60,65). Now was time for biceps. First was BB curls for 3x4,4,3 (110,115,120). Next was seated incline db curls for 3x6 (40). Last was hammer strength preacher curls for 3x6,6,5 (80,85,85). Now was time for some core work. First was oblique knee raises for 3x15 then hanging knee raises 3x15 (20). I then stretched before heading home. I then mixed in 1.5 scoops of protein powder postworkout along with sweet rolls. Much needed rest day on Friday followed by Power day early Saturday morning before heading to the beach for the rest of the day
TheMachine
08-01-16, 10:13 am
7/30:
Woke up 6:00am and immediately ate a protein bar while downing some Animal PaK powder (my last scoop) :-(. 30 mins later, I was out the door to head to the gym. On the way I downed some preworkout. Upon arriving, I did my normal parking lot warmup since the gym hadnt opened yet. Once the doors did open, I grabbed my jug full of intraworkout, and it was off to the olympic platform to spark Power day. First up was Power cleans. I did 4 warm-up sets before it was go time. First set was 200 for 5 reps. Second set I put on 205 and again hit 5 reps. Third set I put on 210 and hit 5 reps. Fourth set I put on 215 and hit 4 reps. Last set I put on 220....
https://www.youtube.com/watch?v=3snfr8zPqNI
The remainder of the workout, the lifts i did were at 50% of my 1 rep max to help builder power. First was Deadlifts for 3x8 (265). Next was Bench press for 3x8 (170). Squats was next for 3x8 (195). Next to help speed up time i did a tri-set: BB rows 3x8 (145), push press 3x8 (125), and close grip bench press 3x8 (145). After this I was gassed but still had a superset to do. I then did box jumps and plyo pushups for 3x10. Afterwards I stretched then headed home, packed up, n went to the beach. We had lots of fun out there and my wife suprised me by taking me on a dinner cruise. Here are pics of some of the food we ate
http://i67.tinypic.com/2iup0sp.jpg
honey&sesame chicken, short ribs, turkey, atlantic cod, and pork tenderloin
http://i64.tinypic.com/5lyqs6.jpg
cannoli, parfait, and brownie
And here is pics from breakfast t Sunday morning:
http://i66.tinypic.com/2cghkkl.jpg
omelettes, french toast sticks, canadian bacon, and a waffle.
TheMachine
08-01-16, 10:13 am
knocked out 25 mins of fasted cardio this morning a cooked up a good sweat. Leg day tomorrow. Looking to hit some high numbers on squats and will tape the last set
TheMachine
08-03-16, 10:57 am
8/2:
Took a protein shake around 450 and then it was off to the gym at 5pm. On the way i downed some preworkout while bumping my pumping iron list off spotify. Upon arriving, I grabbed my jug filled a scoop of intraworkout, then proceeded to warm up. After I was finished, i headed to the power rack to spark leg day. First up was squats. I did 5 warm up sets then it was time to go live. First set was 330 for a quick two reps. Second set I decided to go up to 335 and again cruised through 2 reps. Third set I went up to 340 and hit 2 reps. Fourth set I put on 345, first rep i powered through but second rep i struggled to hit. For the fifth and final set I had to decide whether to stay at 345 or go up to 350. I decided to go up to 350.
https://www.youtube.com/watch?v=9NEZSEk9h_o
Although I hit 2 reps, i wasnt too pleased with my form. I felt it was a little bit sloppy when coming back up but its something i definitely will clean up before next leg session. Next up was leg press for 3x5,5,4 (620,630,640). Lunges followed for 3x8 (70). RDLs was next for 4x5,5,4,4 (170,170,175,180). Usually i superset lying leg curls n leg extensions but only the leg curl machine was open. I did Lying leg curls for 3x6 (125). The leg extension machine opened up shortly afterwards so i id 3x6 (200,205,210). Standing calves was next for 3x6 (225,225,240). Seated calves was last for 3x6,6,4 (175,175,180). I then did some ab work. First was lying windshield wipers for 3x15 (50). Last was cable crunches for 3x15 (65.5). I then stretched before heading home and drinking the remaining intraworkout with protein powder and eating a cup of rice. Push day on deck tomorrow (the longest of the week where Ill need size on the most) and looking to hit 300 on the bench.
TheMachine
08-04-16, 9:24 am
8/3:
Took a protein shake around 450 and then it was off to the gym at 5pm. On the way i downed some preworkout. I got to the gym, warmed up, then grabbed my jug full of intraworkout, then scooped a bench to spark push day. First up was bench press. I did 5 warm up sets then it was time to smash. First set was 280 for a quick 2 reps. Second set i went up to 285 and again hit 2 reps. Third set was 290 for 2 reps. Fourth set was 295 and although it was a struggle, i got 2 reps. Fifth set I went up to 300.
https://www.youtube.com/watch?v=pxkmHE4m6dQ
I was pleased with the results. Felt I kept my in tact even with the heavier weight. Next was DB incline press for 4x5,5,3,3 (100,105,110,110). DB flys completed the chest portion at 3x6 (45,50,50). Standing BB military press was next for 4x5,4,3,3 (155,160,165,165). Next was db lat raises for 4x6,6,6,4 (35,35,35,40). Reverse pec dec followed for 4x6,6,6,4 (170,180,180,190). BB shrugs was next for 3x5 (270). Close grip bench press sparked the tricep portion for 4x3 (225,230,235,240). Last was dips for 4x6 (50). I then stretched and went home before having some homemade chilli with rice, corn, and spinach. Pull day tomorrow afternoon looking to hit some PRs on Deadlifts
TheMachine
08-05-16, 9:29 am
8/4:
Worked a half day today at work (more on that later) so I took a mass gainer at 1pm while leaving work. On the way to the gym, I downed some preworkout. Upon arriving, I grabbed my jug full of intraworkout before warming up. Afterwards, it was off to the olympic platform to spark pull day. First up was deadlifts. I did my normal warmup, but felt a bit sluggish during it. Although I was a bit concerned, I knew i had to get my ish together before the real weight came on. First set was 450 for 2 reps. Second set I did 455 and again hit 2 reps. Third set I put on 460 and did 2 but wasnt pleased with how the 2nd rep went. Fourth set i stayed at 460 and left no doubt hitting 2 reps. Fifth set i had initially put on 465 but at the last moment i bumped it up to 470. I used my phone to tape it and hit 1 rep (new PR). I went to review the video and realized that my phone didnt tape anything. Luckily the weight was still on so I decided to grab my ipod and tape myself doing another rep at 470.
https://www.youtube.com/watch?v=IHMaW4GSHEQ
I was happy to establish a new 1 rep PR but now even hungrier to hit my of 500 on the deadlifts. Next was BB rows for 4x5,5,5,4 (215,220,225,230). Afterwards I checked my watched and realized almost an hour went by and had to be out the gym in 30 minutes so the rest of the workout had to be supersets (minus the last exercise). First was lat pulldowns 4x5 (145,145,145,150) and BB curls 3x4,4,43 (115,120,120). Next was Straight arm pulldown 3x6 (60,65,65) and hammer strength preacher curls 3x6 (80,85,90). Last was Incline DB curls for 3x6,6,4 (40,40,45). I then dashed home and at some leftover chili, rice, and corn before driving 2 hours to Washington DC to accompany my wife for a wine tasting event on a rooftop apartment. We had a blast and the views were awesome (was able to see the DC skyline and even able to see into Maryland and Virginia). Now for a much needed rest day before power day Saturday
TheMachine
08-08-16, 11:50 am
8/6:
Woke up around 7 and downed some mass gainer. 30 mins later I was off to the gym. On the way I downed some preworkout. Upon arriving, i grabbed my jug filled with intraworkout then warmed up before heading to the olympic platform to spark Power day. First up was power cleans. I warmed up before going live. First was 205 for a quick 5 reps. Second set was 210 for 5 reps. Third set was 215 for 5 reps. Fourth set was 220 for 4 reps. Last set was 225 for 3 reps. Next was squats for 3x8 (200). Bench press had follows for 3x8 (175). Deadlifts were next for 3x8 (270). BB rows were next for 3x8 (150). Push press was next for 3x8 (135). Last for weights was close grip bench press for 3x8 (150). Afterwards I did an HIIT circuit. It consisted of 3x10 of: box jumps, plyo pushups and tractor tire flips. Here's a video below showing the 3rd and final set:
https://www.youtube.com/watch?v=lntVvgKLNr0
Afterwards I stretched before heading home, showering, then dowing the rest of my intraworkout along with my breakfast consisting of eggs, bacon, and spinach.
TheMachine
08-08-16, 11:51 am
8/7:
Woke up this morning and immediately weighed myself. Came in at 209.0 lbs. I also got in some progress pics as well.
http://i67.tinypic.com/dr4j68.jpg
http://i68.tinypic.com/21r60j.jpg
http://i66.tinypic.com/27ybs45.jpg
http://i66.tinypic.com/wa0eig.jpg
http://i66.tinypic.com/1zoalp0.jpg
Tomorrow marks the start of my cut. This wont be an aggressive cut like im prepping for a show, just 6 week minicut to clean things up and get ripped before my wife and I's anniversary trip that starts towards the end of September.
TheMachine
08-08-16, 11:52 am
Today marks day one of my 6 week cut. My family and I did a walk around the neighborhood for 25 mins. Didnt break a sweat but definitely will try to pick up the pace. Here is more info on the cut:
I will be working out 5 days a week doing Hany Rambods blue print training split but ill be making a couple of alterations. One of them is for my power exercises (squats, bench, military press, and deadlifts), ill be doing 4x5 (may even do 5x5) for those exercises and use between 80-85% of my 1 rep max (depends how energy levels feel). Also, Ill be hitting shoulders twice a week since its an area I need to bring up. Cardio for myself will be increased as well. In the morning (atleast mon-fri), I will be walking around the neighborhood with my wife and dog for 20-25 mins. 3 days a week post workout ill be doing HIIT cardio for 15 mins. Any changes made to cardio or workout, Ill be sure to notate. My diet will be altered as well to low carb on off days and medium carbs on regular workout days. Saturday is the only exception since carbs will be low on that day as well (all timed around workout time in the morning) since Ill be doing my cheat meals on Saturday night.
Tomorrow will be the first lifting session which will be shoulders (will do biceps as well if time allows because Im doing Yoga with my wife around 7pm).
TheMachine
08-08-16, 4:15 pm
just got a text alerting me that the kickball games i had to ref were cancelled due to it raining all day here. Because of this, Ill be hitting the gym tonight instead of going 5 days straight this week (will have to do that the next 2 weeks but atleast ill know the length of the workouts n make adjustments if needed). Today will be back and triceps day. The reason is because im doing deadlifts so i wanted to give enough rest time between deadlift day and leg day (will be friday this week most likely). Also because I wasnt ancipating lifting today, I only have rougly 1 cup of jasmine rice worth of carbs consumed today (mid 50g)
TheMachine
08-09-16, 10:30 am
8/8:
Took my protein shake when i left work. I then stopped home to grab my gym gear and intraworkout. I also ate a banana as well. I then left to head for the gym. On the way i downed some preworkout. Upon arriving, I warmed up before heading to the olympic platform to spark back day. First up was Deadlifts. I did 4 warmup sets then was ready to put in work. First set was 415 for a quick 5 reps. Second set i immediately went up to 420 and hit 5 reps. Third set i stayed at 420 and battled to 5 reps. Last set i went up to 425 but only hit 3 reps (grip had gassed out). Next was Reverse grip pulldowns for 3x12,12,10 (120,120,125). V-bar pulldowns followed for 3x11,10,8 (105,110,115). Reverse grip BB rows followed for 3x10,8,8 (190). Wide grip Cable rows were next for 3x12,12,10 (80,85,90). Next was suppose to be straight arm pulldowns but the machines were occupied so i started the tricp portion of the workout. First were Rope pushdowns were next for 3x12,12,10 (55,60,65). Close grip bench had followed for 3x10,10,8 (175,175,180). The pulldown machine finally opened so i did straight arm pulldown for 7x12,1,12,10,10,8,8 (45,45,45,50,50,50,50) with only 45 seconds of rest between sets. Next was dips for 3x8 (25). Last was overhead cable extensions for 7x12,12,12,12,10,9,9 (47.5,47.5,52.5,52.5,57.5,57.5,57.5) with only 45 secs of rest. Afterwards i stretched before heading home and eating some chicken and 1/4 cup of jasmine rice. Overall I was pleased with todays effort considering the circumstances. The energy levels held up even with the low level of carbs.
TheMachine
08-09-16, 10:31 am
No family walk today since it started raining early this morning. I did throw on some sweats and knocked out 25 mins on the elliptical while listening to wwe entrance themes. I was able to work a really good sweat during this. This evening I have shoulders and will squeeze in biceps if time permits (due to yoga at 7pm). If im not able to do biceps tonight, I will do them on my second shoulder session on Saturday.
TheMachine
08-10-16, 10:39 am
8/9:
Drank a protein smoothie mixed with berries and ate half of grapefruit around 450. I left work at 5 then headed to the gym. On the way, I drank some preworkout. Upon arriving, I warmed up then went to start shoulders and biceps day. First up was reverse pec decks. I initially planned on doing 7 sets but my rear delts were exhausted (from yesterdays back workout) so I did 4x12,12,10,10 (140,140,150,150). Next was seated lat raises for 4x12,12,12,8 (20,25,25,30). Next was seated DB military press for 4x10,10,10,8 (55,60,65,70). DB Front raises were next for 3x10 (30,35,35). Last for shoulders were standing lat raises for 7x12,12,12,12,8,8,8 (20,25,25,25,30,30,30). Now was time for biceps. First was straight bar spider curls (off an incline bench since my gym doesnt have a spider curl bench) for 7x12,12,12,12,8,8,8 (40,40,40,40,50,50,50). Next was EZ bar curls for 3x10,10,8 (75,75,85). Machine preacher curls was next for 3x10,9,8 (70). Last was Rope Hammer curls for 7x12,12,12,12,12,10,8 (32.5,37.5,37.5,42.5,42.5,47.5,47.5). Afterwards i stretched before heading home and eating some chicken and string beans while downing the rest of the intraworkout. Much needed active rest day tomorrow.
TheMachine
08-10-16, 10:39 am
woke up this morning and knocked out 25 mins on the elliptical wearing a sweat shirt n sweat pants. Got a good sweat going as well. Will be doing track sprints this evening at work. Looking to hit 10-100m sprints
TheMachine
08-11-16, 11:03 am
8/10:
Went to the high school up the street from me and got in 12-100m sprints (ran the straightaways and walked the curbs). Calves on fire lol. Afterwards when i got home, I did some core work. Got in 4 rounds of 25 reps each: crunches, lying leg raises, and elbow to knee crunches. Afterwards, I ate a chicken salad, protein shake, and a slice of pizza (ish happens, i needed quick carbs lol)
TheMachine
08-11-16, 11:04 am
Family walk time was back on this morning. We got in a good 25 minute walk around the neighborhood. I even broke a little sweat during this walk. This evening is chest, calves, and core day (the 3 C's)
TheMachine
08-12-16, 10:12 am
8/11:
took a protein shake and ate 3/4 of a grapefruit (my wife ate the other slice for breakfast lol). Left work shortly afterwards for the gym. On the way i downed a preworkout. Upon arriving, I warmed up, grabbed my jug of intraworkout, before heading to the flat bench to spark chest and calf day. I tried to do bench first but the area between my chest and arm pits were a bit sore during warmup, so i start with DB flys. I did 3x10 (350. I then did bench press after a warmup set on 225. First set was 260 which i hit for 5 reps. Second set i stayed at 260 but only hit 3 reps. Third set i stayed at 260 and wanted to hit 5 but only hit 3 reps again. Last set i did 260 again for 3 reps. Next was standing cable flys for 7x12,12,12,10,10,10,10 (30) because the machine is hard to catch open so once i saw it opened, i had to pounce quick because it may not have been open for a while. I then did bb incline bench for 4x10,7,10,8 (160,160,155,155). Now was time for calf work. First was standing calf raises for 4x15,15,15,11 (165,165,165,180). Next leg press calves for 4x15,15,12,11 (450). Last was seated calves for 7x15,15,111110 (115). I then did a core circuit for 4 rounds: reverse crunchesx20, russian twist x20, and v-ups (15). I then stretched before heading home and eating some chicken on a hot dog bun. Overall, I was disappointed at todays effort during the workout. It seemed after bench didnt go well, the rest of the workout just fell apart effort wise. The calf portion was rough with my calves being sore from the previous days work at the track. Will definitely need to have a better effort and day tomorrow for Leg day.
TheMachine
08-12-16, 10:13 am
No cardio this morning. Decided to give my body a day off from fasted cardio due to yesterdays effort. Also i needed to make sure im firing on all cylinders for leg day this afternoon. Today my job is taking me to a Mexican restaurant for lunch so Fajitas Texanas will definitely be punished (Ive rearranged my carb macros for the day to make sure they fit in). Looking to have a better day overall with leg day followed by 15 mins of HIIT work on the stairclimber
TheMachine
08-13-16, 2:24 pm
8/12:
Went out for lunch at The Patron and ordered a Fajitas Tejanas:
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Afterwards I went for an appointment then it was a protein shake and preworkout before heading to the gym. I warmed up, mixed up some intraworkout in my jug, then headed to the squat rack to spark leg day first up was squats. I did 4 warm up sets then I was ready for work. First set was 305 for 4 reps. Second set was 305 for 4 reps. Third set was 305 for 4 reps. Last set was 305 for 4 reps. I was disappointed I didn't hit 5 reps on any sets so I will have to scale back the weight some. Next was leg extensions for 4x15,13,12,12 (130). Hack squats followed for 3x10,10,8 (140,150,160). Leg press was next for 7x10,10,6,10,7,10,8 (500,500,500,470,470,450,450). I definitely will need to make some adjustments on leg presses for next time. Now was time for hamstrings work. First was seated leg curls for 3x12 (130,140,150). Next was stiff legged deadlift for 4x10,10,8,8 (165,170,175,175). Last for the day was lying leg curls for 7x10,8,8,8,6,8,6 (100,100,100,95,100,95,95). Afterwards, I entertained doing the stairclimber but decided against it. The reason is because I had to cut the grass afterwards. I went home, ate some chicken on hot dog bread then a little afterwards, cut the yard which took an hour and a half. I then drank the rest of my intraworkout. Time to get ready for shoulders and cardio in the AM.
TheMachine
08-13-16, 3:05 pm
Woke up this morning and took a scoop of mass gainer (it's about 54g of carbs which is the equivalent to the amount of carbs I take preworkout). I then left for The gym and took some preworkout on the way. After arriving, I grabbed my jug with intraworkout, then proceeded to warm up before heading to the Olympic platform for shoulder day. First up was clean and press. First set was 145 for 5 reps. Second set was 150 for 5 reps. Third set was 155 for 5 reps. Last set was 160 which I got on tape:
https://www.youtube.com/watch?v=zzcjHD7hSAs
Next was hammer strength military press for 4x10,8,8,8 (90). I stayed at the machine and did hammer strength bent over Lat raises for 4x12,10,10,10 (20,20,25,25). Smith machine Upright rows followed for 4x12,12,10,10 (105,105,110,110). Last was one armed leaning cable Lat raises for 4x12 (10) with no break in between sets when switching arms. Afterwards was some HIIT cardio on the stair climber for 15 mins. I did 45 seconds slow and 45 fast for 15 mins. Afterwards I downed the rest of my intraworkout before heading home and eating eggs, turkey bacon on a hot dog bun.
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Much needed rest and recovery for the next few days. Look for some food pron for tonight's cheat meal.
TheMachine
08-15-16, 10:09 am
8/13:
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Food pron from Saturday night's boat ride. Curry chicken, Jerk chicken, Fried chicken, along with rice and beans. Food was on point!!!!!! We didnt get to bed til 3am
TheMachine
08-15-16, 10:28 am
8/14:
Woke up this morning and weighed in at 207.2 fasted. Also got in some progress pics as well:
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Starting week 2 of the cut tomorrow. Looking for better results all week workout wise. Ill be raising the carbs up slightly preworkout for week 2 and also will be using a fat burner for fasted cardio (may also throw in some carnitine as well).
TheMachine
08-15-16, 10:30 am
woke up this morning, popped a fatburner n then we went on our family walk for 25 mins. Didnt really break a sweat this morning but was glad everyone was involved. Tonight I have to ref kickball so no weights for me today. Will be hitting the weights Tues-Sat this week. However, I will be doing some ab work tonight at the house when I get home from work.
TheMachine
08-16-16, 10:17 am
8/15:
So i got to kickball yesterday and it didnt rain....... but there were frequent lightning strikes so after being there for a couple of hours, games were cancelled and rescheduled. Upon getting home, I did 4 rounds of core for 25 reps: crunches, lying leg raises, and oblique crunches. I then ate dinner shortly afterwards
TheMachine
08-16-16, 10:17 am
got up this morning took my fatburner n knocked out 65 mins on the elliptical. Broke a decent sweat on it. Have shoulders and biceps today followed by Yoga afterwards
TheMachine
08-17-16, 9:28 am
got up this morning took my fatburner n knocked out 65 mins on the elliptical. Broke a decent sweat on it. Have shoulders and biceps today followed by Yoga afterwards
cardio was 25 mins not 65 mins (typo on that)
TheMachine
08-17-16, 11:38 am
8/16:
Took a protein shake and a grapefruit at 450. I then left work shortly after for the gym and on the way, I drank a preworkout. After arriving to the gym, I grabbed my jug of intraworkout, warmed up before heading to spark shoulder and biceps day. First was Seated DB military press. First set was 50 for 12 reps. Second set was 60 for 12 reps. Third set was 65 for 10 reps. Last set was 65 for 8 reps. Next was reverse pec deck for 4x12,12,10,8 (140,140,150,150). Next was seated lat raises for 4x10,10,8,8 (25,30,30,30). Standing Lat raises followed for 3x10,10,8 (30,30,35). Last for shoulders were spider BB front raises for 7x12,12,10,8,8,8,12 (30,30,35,35,35,35,30). Now was time for biceps. First was spider curls for 7x12,10,8,8,10,10,10 (45). Next was preacher curls for 3x10,9,8 (65,70,70). I then went to Yoga class for 50 mins. Afterwards I did seated incline db curls for 3x10,10, 8 (30). Last was ez bar curls for 7x12,10,8,12,12,10,10 (70,70,70,60,60,60,60). Afterwards I went home and ate little bit of spaghetti n had a protein shake as well.
TheMachine
08-17-16, 11:40 am
woke up this morning, took my fat burner, and we did a family walk for 25 mins this morning. Didnt break as much of a sweat as the elliptical but i did break a little of a sweat. Leg day later (will be doing either cardio or abs afterwards)
TheMachine
08-18-16, 10:11 am
8/17:
Took a protein shake and ate a grapefruit at 450pm. I left work shortly after and headed to the gym. On the way I downed some preworkout . Upon arriving, I mixed my intraworkout with water then warmed up before heading to the power rack for leg day. First up was squats. I did my normal warm up sets but then got an extra warmup set it by mistake. I had put weight on the bar (2-45s, 1-25, 1-10 on each side) n knocked out 5 reps thinking it was 305 but it was actually only 295. After resting two minutes and putting on some 5lb plates on each side, I knocked out 305 for 5 reps. Second set I stayed at 305 and again hit 5 reps. Third set I put on 310 and hit 4 reps. Last set I stayed at 310 and again hit 4 reps. I look to improve upon that next week. Next was DB lunges which i did for 3x10,9,9 (55). My grip kept gassing out before my legs were even tired. Next time I do this, Ill be switching to the barbell version. Leg presses were next for 4x10,10,10,8 (520,530,540,550). I must note that I used a different leg press this week than last week. Leg extensions was last to complete the quad portion at 7x12,12,12,11,10,10,9 (110,110,115,115,120,120,125). First for hamstrings was supposeto be reverse hack squats bout the hack squat machine at my gym doesnt allow due to the way it was designed. I had to think fast and decided to do BB glute Ham bridges for 4x12 (135,135,140,140). Next was stiff leg deadlifts for 3x10,10,8 (170,170,175). Last was seated leg curls for 7x12,12,9,9,9,8,8 (120,120,120,120,120,125,125). I then did core work. I was suppose to do 4 rounds but after 3 rounds I was gassed out and hungry so i stopped there. I did weighted crunches 3x25,20,20 (15); Russian twist 3x15 (10); Hanging leg raises 3x15,12,12; and V-Ups 3x10. Afterwards I stretched and went home. I then ate spaghetti and some chicken breast for dinner.
TheMachine
08-18-16, 10:12 am
woke up, took my fat burner, and knocked out 25 mins on the elliptical. It got rough halfway through because my iPad had got down to 2% battery life and since I use it to track time as well, I had to turn off my music :-(. Still managed to break a good sweat. Today will be back and triceps day. Eager to see how deadlifts go since I smashed legs yesterday.
TheMachine
08-19-16, 10:25 am
8/18:
Had a protein shake and grapefruit at 450 before heading home. On the way to the gym, i downed some preworkout. Once i got there, I mixed a fulled scoop of intraworkout with water, then warmed up before heading to the weights to spark back and triceps day. First up was deadlifts. I did 4 warm up sets and although my body was a bit tight, there was work to be done. First set was 420 for 5 reps. Second set I stayed at 420 and again hit 5 reps. Third set I went up to 425 and hit 5 reps. Last set I stayed at 425 and wanted to hit 5, but came up just short at 4 reps. Next was Lat pull downs for 3x12,10,10 (120). BB rows immediately followed for 3x8,10,8 (195,185,185). Cable rows (w/ the v-bar) was next for 3x12,11,10 (140,140,145). Straight Arm pulldown followed for 7x12,12,10,10,10,10,10 (45,45,50,50,45,45,45). Now was time for triceps work. The pushdown machine was occupied so i started with close grip bench press for 3x10,10,8 (175,180,185). Next was rope pushdowns for 3x12,11,9 (60,60,65). Dips immediately followed for 3x10,10,8 (20). Last for triceps was overhead cable ext for 7x12,12,11,10,10,8,10 (52.5, 52.5, 52.5, 52.5, 52.5, 57.5, 52.5). I then stretched and went to the car when I realized i had forgot to do neutral grip pulldowns. I ran back in and did neutral grip pulldowns for 3x10,8,7 (110,115,115). I then left for good this time, went home, and ate some deer meat on a hot dog bun with spinach. Quick turnaround with chest and calves at 430 in the morning.
TheMachine
08-19-16, 10:26 am
Woke up this morning at 359 and beat the alarm by 1 minute. I then drank a protein shake then ate a grapefruit, got dressed and was out the door by 410. On the way to the gym, i drank some preworkout. Once I got there, i grabbed my shaker cup filled with intraworkout, then warmed up. Afterwards, i grabbed a flat bench to spark chest and calves day. First up was DB flys for 4x12 (30,30,35,35). Next up was DB incline press for 3x10,9,8 (80). DB decline press were next for 3x10,9,8 (75). It had been almost a year since I had did decline bench. Last for chest was machine chest press for 7x12,8,9,10,10,10,8 (120,120,110,100,100,105,105). Now was time for calf work. First was leg press calf raises for 4x20,20,17,17 (400,410,420,420). Last was standing calf raises for 7x16,18,16,16,16,16,13 (150,135,135,135,135,135,135). Afterwards, i stretched and dowing some unflavored protein powder with the remaining intraworkout. An hour later I ate 4 eggs, 2 pieces of turkey bacon, and a 1/2 cup of oatmeal. Will be getting in some HIIT cardio after I get off work today.
TheMachine
08-19-16, 8:21 pm
so i decided to head back to the gym after work and got in 3 games of basketball. 2 of the games were 4 on 4 full court n one was 3 on 3 half court. Broke a hell of a sweat..... n my team won all 3 games. Much needed recovery (not to mention carbs) needed with shoulder day part two tomorrow highlighted by clean and press followed by a date with the stair climber afterwards
TheMachine
08-20-16, 6:26 pm
Woke up this morning, took my fatburner, then knocked out 30 minutes of cardio on the elliptical. Afterwards, I downed a protein shakes with 50g of carbs. Since I broke quite a sweat on the elliptical, I had showered up, got dressed then grabbed my gym bag and headed out the door. On the way I downed some preworkout. Upon arriving, I warmed up, grabbed my jug filled with intraworkout, before heading to the Olympic rack to spark shoulders day. First up was clean and press. I had watched few videos this morning (including some Olympic ones) to see the correct technique, so I made adjustments to my form. Instead of doing a power clean and push press combo (like I did last week), I did a clean and then military press combo. First set was 150 for 5 reps. Second set I stayed at 150 and again hit 5 reps. Third set I did 155 and hit 5 reps. Last set I did 155 for 4 reps. Next was hammer strength military press. First set was 90 for 10 reps. Second set was 90 for 10 reps. Third set I did 95 for 8 reps. Last set I did 95 for 8 reps. Next was a super set of hammer strength bent over lat raises 4x12 (20,25,25,30) and broomstick twist 4x15 (70,70,75,80). Next was a superset of smith machine upright rows 4x12,12,10,10 (110,110,115,115) and cable crunches 4x15 (57.5, 57.5, 65, 65). DB front raises was next for 4x12,12,10,10 (30,30,35,35). Last was cable lat raises for 4x12,12,10,10 (10,10,15,15). Afterwards was a HIIT date with the stairclimber for 15 mins. I did 45s slow and 45s sprint. I kept my slow portions at level 7. For my sprint sets I did 16,16,17,17,18,18,18,19,19,20. Afterwards I was beat and guzzled the rest of my intraworkout before headin home and eating a banana with 4 eggs and two strips of bacon. MUCH needed rest for tomorrow and also looking for to tonight's cheat meal. Progress check in tomorrow with weight and pics.
TheMachine
08-21-16, 5:20 pm
Woke up this morning and immediately weighed myself. Came in at 206.0. Also got some progress pics in as well.
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Week 3 of the cut starts tomorrow. 1/3 the way done. Will be adjusting the diet this upcoming week and lowering carbs on workout days. So far so good with the cut
TheMachine
08-22-16, 9:13 am
woke up this morning, took my fat burner, and we did our family walk for 25 mins. Didnt break much of a sweat since it was pretty cool outside this morning. Ab work tonight after kickball (its suppose to finally be sunny all day today)
TheMachine
08-23-16, 9:18 am
No abs done last night, had to cook some chicken, string beans, and asparagus. Woke up this morning, took my fatburner, threw on some sweats, and knocked out 30 mins of cardio on the elliptical. Didnt break as much as a sweat as I normally do since the house was a bit cooler this morning (got under 74 in the house). Today ill be tweaking things in the gym slightly. Instead of shoulders and biceps, ill be doing shoulders and calves (and even squeeze in some abs) before yoga today. That way i can go home immediately afterwards and rest. Biceps will be added on to chest day which is Friday. Also this week, carbs has been reduced by 25g as well
TheMachine
08-24-16, 8:55 am
7/23:
Ate a scoop of protein powder and a 1/2 cup of oats at 450pm. Afterwards, I was out the door on the way to the gym. On the way I downed some preworkout. Upon arriving, i grabbed my jug filled with intraworkout, warmed up, then headed to the pec deck machine to spark shoulders and calves. First up was reverse pec deck for 4x12,12,11,9 (150,150,150,160). Next was seated Lat raises for 4x12,12,12,8 (25,25,25,30). I noticed during these that my delts were a bit sore and tight still from Saturday's workout. Seated DB military press was next. First set was 65 for 10 reps. Second set was 65 for 10 reps. Third set was 70 for 8 reps. Last set was 70 for 6 reps. Next was seated DB front raises for 3x10,12,12 (20). Last for shoulders was standing DB lat raises for 7x12,12,12,12,10,10,9 (25,25,25,25,30,30,30). Now was time for calf work. First was standing calf raises for 4x20,20,15,15 (135,150,165,165). Next was yoga for 50 minutes. Afterwards was seated calf raises for 7x20,15,13,12,12,12,10 (110). Last was leg press calves for 4x15,15,12,12 (410). Afterwards I stretched before heading home and drinking a mixture of the remaining intraworkout with a scoop and a half of unflavored protein and ate a grapefruit.
TheMachine
08-24-16, 9:05 am
Alarm went off at 550 this morning. I threw on some sweats, took my fatburner, and we went on our family walk for 25 mins. Due to the weather being unusually cool, I didnt break a sweat at all. Leg day on deck tonight along with HIIT cardio afterwards
TheMachine
08-25-16, 9:27 am
8/24:
ate a 1/2 cup of oatmeal with a scoop of protein powder at 450pm. At 504, i was out the door n on the way to the gym. On the way, I downed some preworkout. I then got there and grabbed my jug filled with intraworkout and warmed up. Afterwards, it was off to the power rack to start leg day. First off was back squats. I did 4 warm up sets then it was time to go live. First set was 305 for 5 reps. Second set was 310 but I only did 4 reps. Third set i stayed at 310 and again only hit 4 reps. Last set I went back down to 305 and hit 5 reps. I noticed my core wasnt maintaining its natural arch and form was getting sloppy during the heavier sets (310). Will definitely need to correct before next week. Next was leg extensions for 4x14,12,12,1 (135). Hack squats followed for 3x10,10,8 (150,160,170). Last for quads was leg presses. I did 7x10,9,8,8,7,7,7 (450). Now was time for hamstring work. First was seated leg curls for 3x10,11,10 (150,140,140). By the second set of seated leg curls, my right hamstring started cramping up. Next was stiff leg deadlift for 3x10 (170,175,175). Last was lying leg curls for 7x12,10,8,8,8,8,8 (90,90,90,90,90,90,95). Afterwards was some cardio. To make sure i didnt gas my legs n mess up deadlifts tomorrow, i didnt do treadmill or stairclimber but instead did battle ropes. I did 30 seconds of work and 30 seconds of rest for 12 mins alternating between doing rope waves and rope slams. It was rough since my shoulders were still recovering from the previous days' workout. Afterwards, i stretched before heading home and mixing the remaining intraworkout with unflavored protein and eating a whole grapefruit.
TheMachine
08-25-16, 9:29 am
didnt sleep to well last night but still woke up early this morning, took my fatburner, and knocked out 30 mins on the elliptical. Ended up breaking a pretty good sweat. Back and triceps this evening. looking to hit 430 on deads for 5 reps!
TheMachine
08-26-16, 9:45 am
8/25:
Ate a scoop of protein mixed with a 1/2 cup of oatmeal then 10mins later I was out the door. On the way to the gym, I had downed some preworkout. Upon arriving, I grabbed my intraworkout then proceeded to warm up. I noticed during my warmup that my legs were a bit fatigued from the previous day workout. After foam rolling, it was off to the weights to spark back and triceps day. First up was deadlifts. I did 4 warm up sets to get loose before it was time to go live. First set was 420 for a quick 5 reps. Second set was 425 for 5 reps. Third set I stayed at 425 but only hit 4 reps. Last set I stayed at 425 but only hit 3 reps. I dont know if its fatigue or a mind thing but i definitely gotta get over the hump on being able to hit 425 for 5 reps on multiple sets and not just one set. I may just start at 425 next week and do it all 4 sets. Next was reverse grip lat pulldowns for 3x12,10,9 (120,125,125). V-bar pulldowns (i remembered them this week lol) followed for 3x10,10,8 (110,110,115). Reverse grip BB rows were next for 3x10,10,8 (185,185,190). Wide grip cable rows were next for 3x12,12,10 (85,85,90). Last for back was straight arm pull down for 7x12,12,12,12,9,8,8 (45,45,45,45,50,50,50). Now was time for triceps. First was rope pushdowns for 3x12,12,9 (60,60,65). Next was close grip bench press for 3x8 (180). Seated dip machine was next for 3x10 (225,225,240). I switched to the machine because ive had some discomfort when doing regular weight dips or BB bench press in the tricep area on my right side. Hopefully this can help it heal up. Last was overhead cable extensions for 7x12,12,12,10,10,9,8 (52.5,54,54,54,57.5,57.5,57.5). Time was running short so now cardio was done today. But upon arriving home, I was able to squeeze in some ab work. First was 4 rounds of: reverse crunches x25, russian twist w/ 10lbs x20, and V-Ups x15. Last was mountain climbers for 4x20. Afterwards i downed the rest of my intraworkout before showering and eating some ground beef with a 1/2 cup of corn and some spinach.
TheMachine
08-26-16, 9:45 am
Woke up this morning, took my fatburner, threw on a hoodie, and we did our family walk for 25 mins. Was able to break a little bit of a sweat (nothing major). Tonight will chest and cardio (if time permits, ill squeeze in biceps otherwise will have to do that tomorrow with my second shoulder workout).
TheMachine
08-27-16, 4:48 pm
Took a protein shake with grapefruit at 450. At 5, I was off to the gym. On the way I took a preworkout. Upon arriving, I grabbed my gallon jug with intraworkout, then warmed up before heading to start chest day. First up was incline bench press. First set was 155 for 12 reps. Second set was 160 for 12 reps. Third set was 165 for 10 reps. Fourth set was 165 for 10 reps. Next was DB flys for 3x10 (35,40,40). DB bench immediately followed. First set was 100 for 5 reps. Second set was 100 for 5 reps. Third set was 100 for 5 reps. Fourth set was 105 for 4 reps. Last was standing cable fly for 7x12,12,12,10,10,10,10 (30,30,30,35,35,35,35). Now was time for HIIT cardio. I did stairclimber for 15 mins doing 45sec sprints and 45 sec jog. For the jog I kept it at level 7. For sprints I did 16,16,17,17,18,18,19,19,20,20. Afterwards, I downed the rest of my intraworkout with some unflavored protein. About an hour later, I ate some spagetti, Italian sausage, green beans, and some garlic bread. Definitely need it to help recover for shoulders and biceps in the morning.
TheMachine
08-27-16, 5:38 pm
Woke up this morning, took my fat burner, and then cooked breakfast. Ate 4 eggs, 1/2 cup of oatmeal, and 2 strips of turkey bacon. 45 mins later, I was off to the gym. Upon arriving, I warmed up before grabbing my jug mixed with intraworkout and heading to Olympic platform to spark shoulders and biceps day. First up was clean and press. I did 4 warmup sets before it was time to go live. First set was 150 for 5 reps. Second set was 155 for 5 reps. Third set I stayed at 155 for 5 reps. Last set I went up to 160 and eeked out 5 reps. Next was straight bar spider curls for 7x12,12,12,11,9,8,8 (45,45,45,45,50,50,50). Seated Arnold presses were next for 3x12,11,10 (50,55,55). Next was a superset of hammer strength bent over Lat raises 4x12 (25,25,30,30) and hammer strength preacher curls 3x10,9,8 (70,70,75). Next was another superset of EZ bar upright rows 4x12,12,10,10 (65,70,70,70) and EZ bar curls 3x10,8,8 (70,75,75). Cable Lat raises completed the shoulder portion 4x12,12,10,10 (10,10,15,15). DB hammer curls completed the biceps portion for 7x12,12,12,12,12,12,10 (20,20,25,25,30,30,35). I wasn't able to do post workout cardio since time ran short and had to make it to two of my nephews first tackle football game. I stretched then drank unflavored protein with the remaining intraworkout. Both did well and they won 19-0 (but that 90 degree was brutal). Now time to rest and relax and get ready for tonight's cheat meal. Suppose to head out to dinner so pics will definitely be taken. Progress pics and weight update in the AM and also also cutting the yard sometime during tomorrow afternoon.
TheMachine
08-29-16, 8:57 am
so Saturday night my wife was craving ribs n decided we could go applebees for dinner. she went with the half rack with potatoes n I went with the all american Burger w/ fries
http://i64.tinypic.com/20uejpt.jpg
For dessert we had the blue ribbon brownie w/ ice cream
http://i67.tinypic.com/505n2w.jpg
TheMachine
08-29-16, 8:58 am
8/28:
Woke up this morning and weighed in at 203.8 fasted (dropped a bit more weight than i thought i would). Also got in some progress pics
http://i66.tinypic.com/154h740.jpg
http://i63.tinypic.com/2eyuc9e.jpg
http://i67.tinypic.com/j8gx9v.jpg
http://i67.tinypic.com/wa3lhg.jpg
http://i67.tinypic.com/10huao2.jpg
http://i67.tinypic.com/2elxy4h.jpg
Halfway through the cut Im pleased with how things are going. I know the next 3 weeks, Ill have to turn up the intensity even more however. I'll have to find a way to get in another HIIT cardio session in (need to be hitting atleast 3-4 sessions this week). Also may increase fasted cardio to 35 mins on non family walk days (Tues and Thurs). Otherwise so far so good.
TheMachine
08-29-16, 8:59 am
woke up this morning, took my fatburner, threw on my hoodie and sweat pants, and we went on our family walk for 25 mins. Cool temperatures made it darn near impossible to break a sweat. Will try to squeeze in ab work tonight after kickball (luckily I only have to cook veggies so Illl have more free time).
TheMachine
08-30-16, 10:14 am
no abs last night. but did wake up this morning, threw on my hoodie n sweats, and did 35 mins on the elliptical. Was able to break a good sweat but may need to cut the AC down since it has been getting really cool in the night and early morning. Shoulders, Biceps, and Yoga tonight
TheMachine
08-31-16, 9:38 am
8/30:
ate a 1/2 of oats with a scoop of protein and washed it down with a half scoop of intraworkout. I then left for the gym and on the way i took some preworkout. Upon arriving, I warmed up before starting shoulders and biceps day. First up reverse pec deck for 4x12,11,10,9 (150,150,160,160). Next was seated DB military press. I did 2 warm up sets n luckily my shoulders felt WAY better than it did last Tuesday when i did shoulders. First set was 60 for 12 reps. Second set was 65 for 12 reps. Third set i stayed at 65 and got 10 reps. Last set I stayed at 65 but only hit 9 reps. Next up was seated side lat raises for 4x12 (15,15,20,20). Standing lat raises followed for 3x10,10,8 (30,30,35). Last for shoulders was seated DB front raises for 7x12,12,12,11,11,10,9 (25). Now was time for bicep work. First was straight bar spider curls for 7x12,12,12,10,11,10,9 (45). Next were preacher curls (w/ the preacher curl bar) for 3x10 (65,70,70). Incline DB curls followed for 3x10,8,8 (30). I did yoga for the next 50 mins and then afterwards i completed the workout with standing ez bars for 7x12,12,12,12,9,12,10 (60,60,60,60,70,60,60). Afterwards, i went home n mixed the remaining intraworkout with unflavored protein n ate a grapefruit before watching Hard Knocks.
TheMachine
08-31-16, 9:39 am
woke up this morning, threw on some sweats, and we went on our morning walk for 25 mins. No sweat broken but no worries, will be sweating quite a bit this evening with legs n cardio on the docket
ibnmahama
08-31-16, 1:18 pm
keep up the hard work
TheMachine
09-01-16, 10:24 am
keep up the hard work
thanks
TheMachine
09-01-16, 10:30 am
8/31:
Ate a scoop of protein and a half cup of oatmeal. I then left for the gym and on the way, i drank some preworkout and a half scoop of intraworkout. Upon arriving to the gym, i warmed up before heading to the power rack to spark leg day. First up was squats. I did 4 warm up sets n things felt smooth so i was ready to put in work. First set was 305 for 5 reps. Second set i went up to 310 but all i could muster was 4 reps. Third set I dropped back down to 305 but only could do 4 reps. Last set was 305 but again, 4 reps was all that could be done. The thing ive noticed after the first set was that my core is starting to collapse on the way up so I definitely will need to work on getting my core stronger since I want to make my squat stronger. Next was walking BB lunges for 3x12 (135,135,140). Leg press followed for 3x10 (540,550,555). Glute ham bridges were next (since the leg ext was occupied) for 3x12 (145). Stiff leg dead lifts were next 3x10,10,8 (175,175,180). Leg extensions followed for 7x12,11,10,10,9,9,9 (110,115,115,115,120,120,125). Last was seated leg curls for 7x12,12,12,10,9,9,8 (120,120,120,120,125,125,125). Afterwards I had a date with the treadmill for sprints. I did 8 rounds of 1 minute walking (4.0 speed) and 1 minute sprinting (after the first 1, I was wondering why the hell am i on here). For the sprints I did 11.0,11.0,11.0,11.0,11.5,11.5,11.5,12.0. After this, my body was exhausted n after stretching n downing the remaining size on, i rushed home showered, then ate some ground beef, beans, 1/2 cup of corn and some spinach
TheMachine
09-01-16, 10:33 am
woke up this morning, threw on sweats, took my fat burner and did 35 mins on the elliptical. My legs were a bit fatigued (from yesterdays leg and sprint session) so it was a bit more difficult than normal but i still broke a really good sweat. Tonight it back and triceps day highlighted by deadlifts (will look to get a set on video). Will definitely be utilizing some foam rolling to help loosen up the legs.
TheMachine
09-02-16, 9:28 am
9/1:
Took a protein shake and a half cup of oatmeal at 450. 14 mins later, i was out the door on the way to head to the gym. On the way, I downed some preworkout with a half scoop of intraworkout. Upon arriving, i warmed up (including some foam rolling) before heading to the olympic rack to spark back day. First up was deadlifts. I did 4 normal sets and although my legs n core were a bit fatigued, I was ready to put in work. First set was 425 which i got for 5 reps... or you can watch below
https://www.youtube.com/watch?v=AWw000AJX5g
Second set i stayed at 425 but was only able to muster 4 reps. Third set was a complete let down as I barely eeked out 3 reps (3rd rep i barely completed). Fourth and final set i did 3 reps but with more convincing than the third set. It seems I have plateaued a bit with deadlifts (like squats). Atleast starting next week, ill space the two atleast by 2-3 days to give optimal recovery for my legs and core. Next up was Wide grip pulldowns for 3x12,12,10 (115,115,120). I stayed at the pulldown machine to do V-bar pulldowns for 3x10,10,8 (110,110,115). BB rows immediately followed for 3x10,10,8 (185,185,190). Cable rows were next for 3x12,12,10 (90,95,100). Last for back was straight arm pulldowns for 7x12,12,12,10,10,9,9 (45,45,45,50,50,50,50). Now was time for triceps. First was rope pushdowns for 3x12,12,10 (60,60,65). Next was close grip bench press for 3x10,10,8 (175,175,180). Last was machine dips for 3x10 (240,240,255). Last was overhead cable ext for 7x12,12,12,12,10,10,9 (54,54,54,57.5,57.5,57.5,59). ALso on sets 3,4,6,7 of the overhead cable ext, i supersetted hanging leg raises for 4x20. After stretching, I headed home , then mixed a scoop of unflavored whey with the rest of my intraworkout and eating some pasta and deer meat.
TheMachine
09-02-16, 9:28 am
woke up this morning, took my fat burner, and then did 35 mins on the elliptical. Legs feeling like linguini but otherwise was a productive session that produced a good sweat. Chest, calves, and cardio tonight.
TheMachine
09-03-16, 1:49 pm
9/2:
Ate a grapefruit and drank a protein shake at 450. Around 5, I was out the door and heading to the gym. On the way, I downed a preworkout. Upon arriving, I warmed up before heading to the weights to spark chest and calf day. First up was DB flys for 4x12,12,12,10 (35,35,35,40). Next was incline DB bench for 3x10,10,8 (80,80,85). Decline DB bench followed for 3x10,10,8 (75,75,80). Last for chest was machine chest press for 7x12,11,10,10,10,9,10 (100,100,100,100,100,105,100). Now was time for calf work. First was calf raises on the leg press for 4x20,20,18,15 (410,410,420,420). Last was standing calf raises for 7x20,20,18,16,15,15,15 (120,120,120,120,135,135,135). Now was time for cardio. I did 5 rounds of Kettlebell snatches w/ each arm x5 (30), kettlebell swings w/ each arm x5 (40), and burpees x10. Afterwards I downed the rest of intraworkout with unflavored protein powder then once getting cleaned up, I had some grilled chicken, meatballs, a couple of pigs in a blanket, and spinach.
TheMachine
09-03-16, 2:50 pm
Woke up this morning and ate 4 eggs, 2 strips of turkey bacon, and a cup of oatmeal. 30mins later I was out the door to head to the gym. On the way I downed some preworkout mixed in with a half scoop of intraworkout. Once I got there, I warmed up before heading to the Olympic rack to spark shoulder day. First was clean and press. I did 4 warm up sets before it was time to go live. First set was 155 for 5 reps. Second set was 155 and again I hit 5 reps. Third set was 160 which I eeked out 5 reps. Last set I put on 160 and got 4 reps, on the 5th one I got the clean part up but couldn't complete the press (on video below).
https://www.youtube.com/watch?v=7nGTHWpZ8Xk
Next was rear delt fly for 4x12 (15,15,20,20). Arnold press was next for 3x11,10,9 (55). Smith machine upright rows followed for 4x12,12,10,10 (115,115,120,120). Last was cable Lat raises for 4x12 (10,10,15,15). Now was time for abs work. I did 4 rounds of: weighted crunches x25 (20), Russian twist x20 (15), and V-Ups x15 rounds. After that was time for stair climber for 15 mins with 45s walk and 45s sprint. For the slow period I did level 7. For the sprint sessions I did 16,16,17,17,17,18,18,19,19,20. I accidentally did an extra set of 17 (i was watching college game day so that caused me to lose count lol). Afterwards, I stretched before eating grapefruit and downing the rest of intraworkout and unflavored protein. Now time to rest, recover, and enjoy LOTS of college football for the rest of the weekend (GO CLEMSON, ECU, AND ODU). Cheat meal tonight and will post pics of it.
TheMachine
09-05-16, 2:23 pm
Dinner on Saturday night ended up being hot dogs, beef tips, and mashed potatoes at my nephew's bday party so I didnt take any food pics
9/4:
Woke up this morning and immediately weighed myself. Came in at 201.2. Also got in some progress pics as well:
http://i68.tinypic.com/2d8jm01.jpg
http://i66.tinypic.com/33ogvif.jpg
http://i63.tinypic.com/10i9emg.jpg
http://i67.tinypic.com/wvpoxt.jpg
http://i68.tinypic.com/4li0jp.jpg
http://i65.tinypic.com/64h0l5.jpg
Im down to the final two weeks of my cut so things is about to get really intense. Carbs will be slashed to 100g 6 days a week (low carb) then one day will be high carb day. My high carb day will either be on Sunday and will be aiming for 400g of carbs (thats gonna be a bit of work). Also Fasted Cardio was still be 5 days a week but and non family walk days (tues+thurs) ill be doing 40-45mins. Also Ill be doing 4 days of HIIT cardio for 15-20 mins (one of those days will be Sunday since Flag football starts this upcoming Sunday). Looking forward to see how things go and to finish out the cut strong.
TheMachine
09-05-16, 3:29 pm
This morning I woke up, took my fat burner, threw on some sweats, and we went on our family walk. Since we were both off, we walked longer than normal and got in 35 minutes. I didnt sweat much but we enjoyed ourselves. Afterwords, I made and ate breakfast (4 eggs, 1 strip of turkey bacon, and a small pancake). 30mins later, I was out the door to head to the gym. On the way i downed some preworkout. Upon arriving, I warmed up before heading to the power rack. Today was Legs (including calves) and Shoulders day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 275 for 8 reps. Second set was 275 for 8 reps. Third set was 280 for 8 reps. Fourth and final set was 280 for 8 reps. Although I was exhausted, I still had lots of work to be done because next up was deadlifts! After 3 warmup sets, it was go time. First set was 370 for 8 reps. Second set was 375 for 7 reps. Third and final set was 375 for 7 reps. Leg press immediately followed for 3x8 (560,570,580). Now was time to do some shoulder work. I had to be mindful since i had just blasted shoulders on Saturday. First up was standing military press. First set was 135 for 8 reps. Second set was 135 again for 8 reps. Third set was 140 for 6 reps. Last set was 140 for 6 reps. Next up was a superset of shoulder work with calf work. First was seated DB military press 3x8,8,6 (70,70,75) and standing calf raises 3x8 (210,225,225). Our final superset to complete the workout was smith machine upright rows 3x8 (125,125,130) and seated calf raises 3x8 (160,165,170). Afterwards i stretched then downed my remaining intraworkout with unflavored protein powder and ate a grapefruit. Now time to rest and recover before tomorrow fasted cardio session. Also looking forward to tonights big game tonight
TheMachine
09-06-16, 9:27 am
Woke up this morning, took my fat burner, and knocked out 40 mins on the elliptical. Was able to work up a really good sweat. Tonight will be chest, triceps, abs, and yoga
TheMachine
09-07-16, 10:25 am
9/6:
Ate a 1/2 scoop of oatmeal and 1 scoop of protein around 450pm. At 5pm, I left for work and it was off to the gym. On the way, i downed some preworkout. Upon arriving, I warmed up before snagging a flat bench to spark chest, tris, and abs. First up was BB bench press. Last time i did BB bench press, I was feeling a discomfort in the area under my biceps by my armpit so i wanted to monitor that while warming up. I did 4 warmup sets n there wasnt any pain so it was time to put in work. First set was 230 for 8 reps. Second set I went up 235 for 7 reps. Third set I stayed at 235 and got 6 reps. Last set was 235 and again I hit 6 reps. I was pleased with the effort, considering I didnt do BB bench in 3 weeks. Next was Incline DB bench for 3x8,8,5 (85,85,90). Last for chest was decline DB bench for 3x8,67,6 (80). Now was time for tricep work and first was Machine dips for 4x8 (270,270,285,285). Last for triceps was close grip bench presses for 4x7,6,6,6 (180,180,175,175). Now was time for abs. First was smith machine hip thrust for 4x15,15,12,12 (275). Last was hanging knee raises for 4x15 (15,15,20,20). Now was time for cardio. I did the stair climber for 15m doing 45s walk n 45s sprint. For the walk it was at level 7. For the springs i did 16,16,17,17,18,18,19,19,20,20). Afterwards I stretched before heading home and downing the remaining intraworkout with unflavored protein and eating a grapefruit. Was highly pleased with todays effort and energy
TheMachine
09-07-16, 10:26 am
Woke up this morning, threw on sweats, and we went on a family walk for 25 mins. It was pretty dark and cool outside so no sweat was broken. Tonight is back, biceps, and cardio.
TheMachine
09-08-16, 9:59 am
9/7:
Ate my preworkout meal (half cup of oatmeal and a scoop of whey) at 450. At 5, I left work and made my way to the gym. On the way, I took my preworkout. Upon arriving, I warmed up before heading to the weights area to start back and biceps day. First up was BB rows. First set was 190 for 8 reps. Second set was 190 and again i hit 8 reps. Third set was 195 for 7 reps. Last set was 195 for 7 reps. Next was Incline Bench DB rows for 3x8,8,6 (45,50,55). Cable rows immediately followed for 3x8,8,6 (105,110,115). BB shrugs were next for 4x8,8,6,6 (245,245,250,250). Now was time for biceps. First up was standing straight bar curls for 4x8,8,8,6 (90,95,95,100). Next was seated DB curls for 4x8,8,8,5 (30,35,35,40). Now was time for forearm work. First was reverse ez bar curls for 3x8 (55,65,65). Last was behind the back wrist curls for 3x8 (55,65,75). Afterwards was time for cardio. Initially I was going to do HIIT work on the elliptical, but after 2 mins of work, I was bored out of my mind and knew it wouldnt be too effective. I decided to do the stairclimber even though I had did it the day before n with leg day looming the next day. To change things up however, i changed up the scheme. Usually I did 45s of walking n 45s of sprinting, but this time around I decided to up the intensity. I did 1m of walking and 1 m of sprinting for 16 minutes. For the walking portion I did 7 as usually. For the sprints i did 16,17,18,18,19,19,20,20) Afterwards I was gassed but glad it was done. I stretched before heading home and mixing the remaining intraworkout with unflavored protein and ate a grapefruit.
TheMachine
09-08-16, 10:00 am
woke up this morning, took my fatburner, threw on my hoodie and sweatpants and knocked out 40 mins on the elliptical. I will admit the first 20 mins were a struggle and my body was a bit sluggish. I was able to pick it up the last 20 mins and overall was still able to break a good sweat. Shoulders and legs (including calves) to be worked tonight along with a 16 mins HIIT session with the treadmill
TheMachine
09-09-16, 8:31 am
8/8:
Ate a 1/2 cup of oatmeal with a scoop of whey at 450pm. I then left work 10mins later. On the way to the gym, I had my preworkout. Upon arriving, I warmed up before heading to start leg and shoulder day. First up was Leg extensions for 4x20,20,16,16 (110,110,115,115). Next was seated leg curls for 4x20,20,16,16 (120,120,125,125). Now was time for shoulder work. First up was standing db lat raises for 3x20 (20,20,25). Next up was cable front raises for 3x20 (20,25,30). Last for shoulders was lying rear delt flys for 3x20 (15). Now was time for calf work. First was leg press calves for 3x20,20,16 (420,420,430). Last was seated calf raises for 3x20,18,16 (110,115,115). Afterwards it was time for sprints. I did 1m walk and 1m sprint for 16 mins. For the walking portion, I did level 4 speed. For the sprints I did: 11,11,11,11.5,11.5,11.5,12,12. Afterwards, I stretched before heading home and downing the rest of my intraworkout with unflavored protein. Quick turnaround with chest, triceps, and abs at 430 in the morning.
TheMachine
09-09-16, 9:13 am
^^ post above was 9/8 not 8/8
TheMachine
09-10-16, 12:59 pm
Woke up this morning and made breakfast. 30 mins later, I was out the door. On the way I downed some preworkout with a half scoop of intraworkout. After arriving, I warmed up before heading to start back and biceps day. First up was wide grip Lat pulldowns for 3x20,16,16 (105). I stayed at the pulldown station to do behind the neck pulldowns for 3x16,20,16 (90,80,80). Straight arm pulldown with a rope immediately followed for 3x20,17,16 (35,40,40). DB shrugs was next for 4x20,20,16,16 (75). Now was time for bicep work. First up EZ bar cable curls for 3x20,20,16 (35,42.5,50). Next was incline DB curls for 3x20. DB hammer curls was next for 3x20,20,17 (20,25,30). Last was palm down DB wrist curls for 3x20 (5,5,8). Afterwards, I stretched before heading home and downing The rest of my intraworkout with some unflavored protein powder along with a grapefruit along with a serving of joint supplement. Now time to get ready for our cookout tonight then My first flag football game tomorrow. Progress pics and weight update to come tomorrow.
TheMachine
09-12-16, 9:54 am
9/11:
Woke up this morning and checked in at 201.8 (i blame the burgers, hot dogs, cake and ice cream from Saturday night). Also got in some progress pics:
http://i66.tinypic.com/vxjciq.jpg
http://i67.tinypic.com/155j42s.jpg
http://i64.tinypic.com/2uiex4x.jpg
http://i68.tinypic.com/2dsofwx.jpg
http://i66.tinypic.com/255q1k8.jpg
http://i64.tinypic.com/2h2f8yc.jpg
Had my flag football game today. Game went well and we won 26-7. Was in on one series which was about 5-6 plays but didnt get too much work since our offense was on the field most of the game.
Now we are on the final week of the cut. Time to really lock down the diet. Carbs will be reduced down to 80-84g per day and may drop even fewer the final few days. Also fasted cardio on tues, thurs, and sat will be 45 mins. Post workout HIIT cardio will be 4 days for 20 mins (not including flag football on Sundays). Will do abs atleast 3 times this week. Time to finish the cut strong.
TheMachine
09-12-16, 10:05 am
woke up this morning, took my fat burner, and we went on our family walk for 30 mins this morning. No sweat was broken but we had a good time. Tonight is legs and shoulders (will also squeeze in some cardio if time permits).
TheMachine
09-13-16, 10:23 am
9/12:
Ate a 1/2 cup of oatmeal with a scoop of protein at 450pm. At 5p, it was out of work n off to the gym. On the way I drank some preworkout. Upon arriving, i warmed up before heading to the power rack to start legs and shoulders day. First up was squats. I did 4 warm up sets before going live. First set was 305 for 5 reps. Second set I stayed at 305 and again hit 5 reps. Third set I did 310 and hit 5 reps. Last set I stayed at 305 but only mustered 3 reps. Next was suppose to be deadlifts. I did my normal 4 warm up sets but when it was time to go live things didnt go well. Set 1 i was only able to do 420 for 2 reps. Second set i only was able to do 415 for 1 rep. I could see where things where going on deadlifts with strength levels plummeting and didnt want to risk injury so stopped deadlifts and decided I will do them next leg day on Thursday. I instead did RDLs for 3x5,5,4 (270,275,280). Next was leg presses for 3x5 (610,630,640). Now was time for shoulder work. First was standing military press for 4x4,5,5,4 (155,150,150,155). Next was our first superset of shoulders and calves. I did Seated DB military press 3x5,5,4 (75,75,80) and seated calf raises 3x5 (175,175,180). Last superset to complete the workout was smith machine upright rows 3x5 (135,140,140) and standing calf raises 3x5 (240,240,255). Afterwards, I stretched before heading home. I drank some protein powder and ate whole grapefruit while having a serving of joint supplement.
TheMachine
09-13-16, 10:23 am
woke up this morning, threw on my sweats, took my fat burner, and did 45mins of fasted cardio on the elliptical. Worked up a really good sweat but next time will definitely have to utilize the watch ESPN app on my ipad to watch sportscenter (music can only do but so much for 45 mins). Tonight will be chest, triceps, abs, and either yoga or cardio.
TheMachine
09-14-16, 9:55 am
9/13:
Ate a scoop of protein powder mixed with a 1/2 cup of oats. 10 mins later, I was off work and made my way to the gym. On the way, I downed some preworkout. I arrived, warmed up, then snagged a bench to spark chest, tris, and abs day. First up was BB bench press. I did 4 warm up sets before going live. First set was 250 for 5 reps. Second set was 255 for 5 reps. Third set was 260 for 4 reps. Last set i stayed at 260 and only hit 3 reps. Next was decline db bench press for 3x5 (85,90,95). Incline db bench press completed chest for 3x4,5,4 (100). Now was time for tricep work. First was close grip bench press for 4x5,5,4,4 (185,190,200,200). Machine Dips were next for 4x5 (300,315,330,330). Now was time for ab work. First was smith machine hip thrust for 4x15 (285). Last was hanging knee raises for 4x15 (20). Afterwards i did an hour of yoga before heading home and downing a protein shake and eating a grapefruit and taking a serving of joint supplement.
TheMachine
09-14-16, 9:57 am
woke up this morning, threw on my sweats, took my fat burner, and knocked out 45 mins on the elliptical. Was able to break a real solid sweat while watching sportscenter via the watch app on my ipad. Tonight is back, biceps and HIIT cardio
TheMachine
09-15-16, 10:08 am
9/14:
Ate my preworkout meal (1/2 cup of oats and a scoop of whey) at 450p. At 5pm, I was off to the gym. On the way, I took some preworkout. Upon arriving, i warmed up before heading to the power rack to spark back and biceps day. First up was BB rows. First set was 205 for 5 reps. Second set was 215 for 5 reps. Third set was 225 for 5 reps. Last set was 235 for 5 reps. Next was db incline rows for 3x5 (60,65,65). BB shrugs were next for 4x5 (265,270,275,280). Seated cable rows was last to complete back at 3x5,5,4 (120,125,130). Now was time for bicep work. First was BB curls for 3x5 (105,110,115). Seated DB curls were next for 3x5,5,4 (45,50,50). Reverse EZ bar curls followed for 3x5 (75,80,80). Last was forearm work with behind the back wrist curls for 3x5 (95,100,100). Now was time for cardio. I did sprints on the treadmill for 20 mins at 1m walk n 1 m sprint. For the walks i did speed 4. For sprints i did 11,11,11,11.5,11.5,11.5,11.5,12,12,12. Afterwards, i stretched before heading home a taking a protein shake with a grapefruit and joint supplement
TheMachine
09-16-16, 9:10 am
9/15:
took my normal preworkout meal of 1/2cup of oatmeal with a scoop of protein. 5pm came which meant time to leave to head to the gym. On the way, i took some preworkout. I arrived, warmed up, then headed to the olympic platform to spark leg and shoulder day. First up was deadlifts. I was pretty sluggish during warmups but had it made up in my mind I would do deads today. First set was 425 for 4 reps. second set was 430 for 2 reps. Third and final set was 425 for 3 reps. Next was a superset of standing DB lat raises 3x30 (20) and leg press calves 3x30,30,25 (410). Next was front cable raises (i did these each side at a time instead of using both hands with an angled bar like last week) for 3x30,30,22 (10,10,15). I then did another superset of lying rear delt flys 3x30,25,25 (15) and seated calf raises 3x23,25,22 (110,105,105). Leg extensions followed for 3x15,15,12 (110,115,115). Last was seated leg curls for 3x15,15,12 (120,125,125). Afterwards was time for cardio. I did the stair climber at 1m/1m. I was suppose to do 20 mins but I was gassed after 16 mins so decided to call it right then and there. For the walk part i did level 7. For the sprints i did: 16,17,17,18,18,19,19,20. Afterwards I stretched before heading home and eating a grapefruit and washing it down with a protein shake and taking a joint supplement. The workouts today were pretty lackluster and made me realize how much high reps bores the crap outta me. The remainder of the cut i may do 1 or 2 exercises per body part for 30 reps but the rest ill definitely stick around the 12-20 rep range.
TheMachine
09-16-16, 9:11 am
woke up this morning, took a fat burner, threw on sweats, and did 45 mins on the elliptical. Was able to break a really good sweat n had a better pace than yesterday. Tonight will be chest, triceps, abs, and cardio.
TheMachine
09-16-16, 9:01 pm
Took my normal preworkout meal of a 1/2 cup of oatmeal and a scoop and a half of protein powder. I then left for the gym and on the way I downed a preworkout. I got to the gym, warmed up, before heading to spark chest, triceps, and abs day. First was low pulley cable cross overs for 3x20,20,16 (25,30,35). Next was high pulley cable crossover for 2x20,17,16 (30,35,35). Last for chest was DB flys for 3x20,20,16 (30,30,35). Now was time for tris work. First up was overhead cable extensions with a rope for 3x20,16,16 (42.5). Next was cable skull crushers for 3x20,16,16 (42.5). Last for triceps was rope pushdowns for 3x18,16,16 (40). Now was time for ab work. First was elbow to knee sit-ups for 4x20. Last was cable wood choppers for 4x20,20,15,15 (17.5,17.5,22.5,22.5). Now was time for cardio. I had a rematch with the stairclimber which wore me out yesterday's workout. Today I did 1m of walking and 1 m of springs for 10 rounds (20m). For walking I did level 7. For sprints I did: 16,16,17,17,18,18,19,19,20,20. Afterwards, I stretched before heading home and eating a grapefruit along with a serving of joint supplement. Fasted cardio in the AM followed by breakfast, back/bis workout, then sprints on the treadmill.
TheMachine
09-20-16, 8:42 am
9/18:
Woke up this morning and the final weigh in for the cut was 199.6. Also I got in some pictures as well:
http://i65.tinypic.com/mjw93c.jpg
http://i65.tinypic.com/mjw93c.jpg
http://i67.tinypic.com/10yj8y0.jpg
http://i67.tinypic.com/2qioah2.jpg
http://i66.tinypic.com/16kbama.jpg
http://i66.tinypic.com/j8ny1c.jpg
I was pleased with the results from the 6 week cut. I know if it was to get ready for an actual show, I definitely would have locked in alot more but I just wanted to do something simple for the 6 weeks and got the results I was looking for. With vacation coming up for Texas on Wednesday, Ill be off from the gym until I return next Wednesday (9/28). I will be posting food pron pics from the trip but feel free to follow me on Instagram if you would like to see pics from the trip
TheMachine
09-29-16, 2:49 pm
The trip to Texas was really fun but quite exhausting. We flew into Dallas, stayed there for 2 days, drove to San Antonio (stopping in Waco and Austin on the way) stayed 2 days, drove to Houston and stayed 2 days (went to Galveston beach one day) then drove back to Dallas to catch our flight on Tuesday evening. We got back to Baltimore then drove back home and got back at 330 Wednesday morning and had a bunch of errands to run and to pick up our dog so I didnt have anytime to hit the gym. I will be returning to the gym on Monday since I have to go to a business conference on Friday afternoon so I will be back in the gym come Monday starting a new a workout program.