Forgot to include a supplement update... ordered some Atomic 7, pump, and rage yesterday. Ran out of my current pre-workout (nitraflex GAT), still have a half a tub of musclepharm assault but I'm not a big fan of it, the rage sample I had was by far the most appealing taste wise. It wasn't a very potent taste it was more subtle so it didnt feel like I was drinking juice concentrate which is a good thing. Going to try pump and rage together with the stim out of pump as reccomended. Should be a week or so before the stuff gets here and I might wait another week or so before starting it just giving my receptors some time to bounce back.
Rage and Pump should be a good combo. I myself am partial to Rage/Shock Therapy combo.
Day off yesterday. My schedule in July is killing me so far, the team I coach has 16 games in 21 days the last 3/4 of the month, and my team has playoffs, so late nights = no am cardio which is definitley hurting me but oh well, I'm still lifting hard, and trying to get Post WO cardio in when I have the time. Yesterday's meals went as follows:
2 whole eggs, 1 cup of egg whites with 3 pieces of flax toast.
60g protein shake with some raw veggies
Fish Tacos for lunch with a salad
Chicken Caesar Salad (light on the dressing) with fruit salad inbetween games
2 chicken breast sandwiches after the games (not ideal but was desperate for some food)
Got shoulders and tris today, pretty excited for it, since I've settled into my new shoulder routine it has been my favorite day of the week, thinking about moving it to monday and doing chest on thursdays in the future.
Was super pumped for today's session, weights were a bit down from last week (Calories dropped down a bit, and no pre workout)
Rotator Cuff work to start like always
Seated Laterals - Upped the weight from last week to 32.5s from 30s for my two sets of 8+6 (HRT), it was a little bit sloppier but should be good next week.
6x6 OH Dumbell with 30 seconds rest between sets... this murdered me this week... first 4 sets were with 75's (same as last week) then had to drop to 65's and still had problems finishing, but the pump and intensity was there so who gives a fuck.
Superset 1:
Wide Grip Front raises (upped the weight 10 lbs this week) with front plate raises (2x25 lb plates, murdered my forearms), 3 rounds of this 10 reps of each exercise with 30 seconds rest between rounds... was feeling it at the end for sure.
Superset 2:
Elevated face pulls with rear delt flyes, 3 rounds of 10 reps each with 30 seconds rest between rounds.
Then since I was a little disappointed with my pressing today I hit up some seated smith BB presses.
135 for 15, 185 for 10, 225 for 5 (PR for me), 135 for 10+ 2 negatives. First time I've military pressed in a while, felt good, might keep this in there depending how well I press earlier in the workout.
Shoulders are still lagging but they are coming along, getting my BF% down is going to really help show me what I'm actually getting from this workout, but so far I have some visible results, took some pictures and compared them to a few weeks ago and there is some progress in my opinion.
Finallllly dragged my ass out of bed for cardio this week, jesus christ. Did 15 mins of HIIT, followed by some abs and some cleans (just becuase i felt like it). Got back on the Casein train last night and woke up feeling good, but about 10 mins into cardio I was feeling very very very hungry. So after my workout I proceeded to devour a large amount of food... 4 eggs, 1 cup egg whites, 2 pieces of whole wheat toast with pb, and about 3/4 a cup of oats with cinnamon and a scoop of vanilla whey mixed in. Might have to move my leg session to tomorrow morning, depends how the day at work goes, might try and get out early to get legs done before I have to be at the park.
Not a great leg session on friday, was going to go for a squat max, but my form was all off, ended up missing 495 which is really shitty and not normal for me. Lower back continues to be really tight before and after squatting, then if I sit for 4-5 minutes it will subside and be fine. Hit a pile of extensions with toes in and out, doing negatives and drop sets, had to get out of there quick so just hammered my quads then left.
Weekend was full of ball and coaching, pretty tight still from legs and running the bases. Diet is back on track today after a slack weekend, hitting chest today, will post eveyrthing later tonight or tomorrow morning.
WG Pull downs, 5 sets of ascending weight ending in 200 for 6, really slowed things down on these this week, held it to my chest for a second then slow negatives.
Yates rows 10x125, 10x225, 8x225
Deadlifts 10x225, 10x315, 8x405, 2x455
Pull down machine for 3 sets to failure, same king of technique as the WG pull downs
High row 3 sets of 10-12 ascending weight
Straight arm pull downs 3 sets of 15, being sure to get a nice stretch and keeping the reps very controlled.
Rotator warm up
Seated laterals 2x10, 2 sets of 8+6 HRT
OH DB Press, 75s, 5 sets of 6 reps, and last set I could only get 5, 30 seconds rest between each set.
Supersetted WG Upright rows (90lbs), with front plates raises (2 25lb plates pinched together) 3 sets of 10 of each, 30 seconds rest after the plate raises.
Supersetted face pulls with rear delt flyes, 3 sets of 10 of each, 30 seconds rest after the flyes
Seated smith machine military press, 15x135, 10x185, 5x225, then drop set to 135 and repped out 17, pump was insane.
Got out of there just bagggged, hit up a shake with 3 scoops of torrent, 20g of dextrose, and some creatine and atomic 7.
Just ate some cous cous with grilled salmon and will probably have some steak and veggies later, going to cut the lawn, takes about 45 mins, going to keep the pass up and turn it into a bit of a cardio session.
Had a good friends stag on the weekend, drove down to seattle friday night, came back that night, didnt get to bed till like 2, up at 7 to golf, drink, and party it up. Was a great time, but I had to be up early to coach sunday and yesterday I felt like an absolute Zombie. Ate well yesterday, and despite being wore out, had a solid chest session. Went as Follows:
Rotator Circuit 3 times
6x6 incline DB Press, didn't have a spot so stuck with 85's and just got the 6th rep on the 6th set, going to bump up to 90's next week. 30 seconds rest between sets, was sucking wind after about the 4th set, great pump going too.
Incline flyes, really tightening up the form on this exercise to get a really nice pulling feeling throughout my entire pecs. 3x10-12 with ascending weight.
Machine press 2x10-12 with nice slow negatives followed by a triple drop - Chest was absolutely lit up at this point, throbbing, weak.
Cable Crossovers - 3x12-15 with ascending weight.
Called er quits here, felt like I hit it well and had to rush off to practice. Going to make some changes to get chest off of mondays... everyone does chest mondays... Im doing legs mondays, screw the curl jockey's.
Now you're probably wondering why this post has been positive thus far considering the title... after my session I hopped on the scale, was NOT pleased at all. I'm a bit ashamed to say, I'm 306, after being 286 about two weeks ago. Now 286 was fasted am weight, and this was post workout weight. Immediately went to the mirror took my shirt off and hit a couple poses and was lookin at my progress pics from a couple weeks ago... I am looking bigger but also less lean. I really feel this is a result of not doing cardio and being a bit too slack on the frequency of borderline Cheat meals. So I did some thinking, and I started an Ephedrine-Caffeine cycle which I havent done for a while. Going to be about 2 weeks long just to jump start my am cardio routine and allow me to supress my appetite a bit so I can dial the calories back just a little bit. Going to go with 3 doses of 400mg Caff and 24mg Eph per dose spread out throughout the day. First dose at about 5:45am last dose being at around 3:00pm. Going to jump straight in, and taper off after 2 weeks. Had a tough fasted cardio session this morning, hit the stepper for 30 minutes at a pretty solid rate, was swimming in sweat. Going to hit back hard today, short rests, getting the heart rate up, leaving the ego at the door.
Pre-WO: EC, Shock Therapy (Grape is delicious), and Pump (Stim removed).... had me wired and extremely focused, was on a mission.
Intra: Atomic 7 - lectric lime is god damn delicious
Post: 3 Scoops of Torrent (hawaiin Pump-- not digging this flavor... any other suggestions??), 5mg creatine, 1/2 scoop of vanilla whey
4 sets of assisted pull ups with now and slow controled negatives getting a full stretch. Ascending weight (descending assistance)
T-Bars - I used 25lb and 35lb plates instead of 45 lb plates today on these so I could get the bar higher before the plates hit my chest/stomach for a bit better contraction. Something I noticed Antoine Vaillant doing in his videos with his rows and it made sense.
100x20, 135x15, 170x12, then did a drop set of 170/135/100, aimed for 10 a piece, ended up getting 15 or so at 100 including some partial reps. These drop sets almost end me, heart was flying, head was spinning, lats were twitching and burning, It was great. The weights were down quite a bit from the past couple weeks, this is becuase I was concentrating more on Yates style HIT reps, with really solid form, no cheating, good stretch and good contraction with slow negatives.
Deadlifts - Went lighter weight and higher rep on deads this week, left side of my lower back as been really tight and bothering me on both deads and squats.
15x225, 12x315, 10x365, was lowering to mid shin.
Machine PD's - 3 sets of ascending weight in the 10-12 range
Straight Arm PD's - 3 sets of ascending weight in the 12-15 range
Got way too busy to get some upper back in so I'm going to work some high pendlay rows in on shoulder day (thursday).
About an hour later I mowed down a couple sushi rolls with a buddy, was delicious, forgot to order brown rice so wasn't the greatest meal, but I felt I earned it.
Only ended up around 2600 calories or so yesterday which actually felt good, going to aim for around this on training days, and slightly lower on non-training days. Didn't have a meal after sushi except for some blueberries, would add a casein shake in here from now on.
No lifting today, going to go in and get a 30-40min cardio session in between work and ball.
So i hit up EC and some shock Therapy prior to 35 minutes on the stepper inbetween work and coaching. Went well, except I didn't have my ipod.... How in the hell did the old school guys do cardio without music... It was like pulling teeth. Got to the field and started hucking some long toss with my starter for the day, ate a chicken breast between two pieces of flax bread.... sat on the bench and was literally melting. It was only about 25 degrees (Celcius) and It felt like I was sitting in a sauna... metabolism must have been motoring which is definitely a good thing. Took almost 2 hours to cool off.
Ready to murder shoulders, tris, and upper back today.
Still following my current shoulder routine, weights and reps are still increasing and have been getting some great results.
Rotator Cuff Work 3 circuits
Seated HRT Laterals 2xW/u, 2 8+6 sets
6x6 OH DB press with 30 seconds rest between sets got 75's for the first 5 sets, had to drop to 70's.
Superset of WG upright rows with front plate raises 3 sets of 10 each, 45 seconds rest between supersets. 90lb BB for rows, 2x35lb plates for front raises.
Superset of Elevated position face pulls with rear delt flyes, 3 sets of 10 each with 45 seconds between
Db shurgs 3x10-12
Seated smith military 135x15, 185x10, 225x4 (New PR, only got 3 last week), dropped to 135 and did essentially half reps at the bottom of the lift to finish frying up the front delts, got 17 or 18.
Pendlay rows 3x10 ascending weight with good pinch.
CG bench 3x8-10
Rope extensions 2x10-12, 1x triple drop
V-Bar Press Downs 1x25, 2x8-10
Kickbacks 3 sets of 10 with ascending weight.
Felt great today, Pump might be my new favorite supplement.... certainly contending with Pak. I know you're supposed to cycle Pre-WO to keep your receptors from dulling, if im taking the stim out of pump is there any reason to cycle it?
Can I just say that I LOVE doing legs on fridays... everyone else is in there doing chest and biceps getting ready for the club so I don't have to wait for shit.
8 min bike warmup
some active stretching and dynamics
squats 225x20, 315x10, 315x8 *cut squats short due to some sever lower back pain
Leg Extensions 1x15, 1x12, 2x 8+6 HRT
leg Press worked up to 680 (most I can fit on) for 20, using slow negatives
Seated Calves 7 plates (most that will fit) 3x15-20 *was having some problems with getting cramps when really extending at the top of the lifts.
Hamtring curls 3x10-12, 2x 8+6
SLDL's normally would do these but with the lower back problems I attempted a few with just the bar and was getting some back pain again so I cut them out.
15 mins on the stepper immediately after this workout.
Got home from coaching last night, had a couple turkey burgers and was feeling like I should go get my week of training started early, since Im going to be on a houseboat all next weekend.
Pre-Workout Pump (with stim) and ST
Intra-Workout Xtend (Left my Atomic 7 tub at work :'( ... fml)
Post WO - 2 scoops torrent, 1 scoop whey
Rotator Cuff Circuit 3 x 10 each
Incline BB press 135x15, 185x10, 185x7 ... was getting some cocky smirks from guys watching me do these... not realizing that I'm keeping the bar tucked right under my chin with slow negatives while they are pressing with tris.... didn't let it get to me and made sure the ego stayed in the parking lot.
Incline DB 6x6 with 85's, 30-40 seconds rest inbetween
At this point my chest was pumped to shit so I just hit some Hammer Strength presses for 2 sets of 8+4-6 HRT with lightweight.
Assisted dips 3x10-15
Incline flyes 3x10-12, kept the form really tight with these.
Cable Crossovers to hit lower pec 3x10-12, 1x8+4
Triceps:
OH DB Extensions 3x-8-10
CG Smith Bench worked up to 225x6 total of 4 sets
Rope Extensions 3x10-12
V-bar press downs 3x10-12
Felt good, elbows and shoulders were getting a bit achey but they are going to get 5 days off here next week so I think that should be enough time to recuperate. Back and Bis today after work.
Ate clean today, might have been a bit on the low side carb and calorie wise but I felt pretty good.
Pre-Workout: ST and Pump w/o stim
Intra: Atomic 7 (missed it after having to use xtend)
Post: 3 scoops torrent, 1 scoop whey, glutamine, creatine
WG PD's 5sets of ascending weight up to 200x8 which is two more than two weeks ago with better form in my opinion
T-bar Rows (again used smaller plates to get more contraction) 15x100, 10x135, 10x170, 170/135/100 triple drop set to failure at each
Narrow grip PD's 3 sets ascending weight with slow negatives, last set was a 8+4 HRT style
DB Rows focused on holding constraction w/ slow negative 80'sx15, 90'sx12, 100'sx9
Assisted Pullups 3x ascending weight, improvmenet in reps over last week
Yates rows 135x15, 225x10, 225x8 *lower back got tight again doing thise
Low Row Machine 2 sets 8+4 HRT
Straight arm PD's 3 sets ascending weight
Biceps:
Alternating Curls 3 sets
Reverse grip BB curls 1x12, 2x 8+6
Rope Curles 1x8+6
Standing Front double bicep curls 3 sets ascending weight with a drop and slow negatives at the end of the 3rd set
standing iso curls 2x 8+6
30 minutes fasted on the stepper this morning, going to hit shoulders and legs today, then I'll be off for 6 days to recharge and relax.
Thanks man. I haven't yet no. I am probably going to end up going to World Gym, I know some guys that lift there pretty seriously, its definitely a beach body geared gym... only 1 or 2 squats racks and like 8 benches set up for pressing haha.
Pak, 24mg Ephedrine, 400mg Caffeine pre cardio with Letric Lime Atomic 7 - 30 mins on the stepper, got a really good sweat going, have to say looking a solid amount leaner even without the scale moving #goodfeeling
Cup of oats with 1 scoop vanilla whey (best possible way to eat oats for me, so tasty) with 4 whole eggs
2 scoop whey shake with some raw veggies with 24mg ephedrine, 400mg caffein
Shrimp Salad w/ a tbsp of parmesan
8oz of pork roast (fairly lean) with mashed yams/potatoes (50/50 split) with some carrots
1 scoop vanilla whey with grape ST and Pump w/o stim and 200mg caffeine and 16mg ephedrine
Atomic 7 Intra workout
Shoulders:
3x Rotator Cuff Circuit (trying to keep this in eery day I'm pressing anything since I already have a history of rotator cuff problems from pitching)
HRT side laterals 3xw/u, 2x8+6
OH DB Press.. changed it up this week and wanted to see how my strength was coming wiht the 6x6 I have been doing... 60sx15, 80'sx12, first time trying to 100's on OH DB got them for 6, felt great, was pretty excited.
SS1 - WG Upright Rows and Front Plate Raises, 3 sets of 10 each, 30 seconds break between Supersets
SS2- Rope Face pulls and Rear Delt Flyes, 3 sets of 10 each, 30 seconds break between Supersets
Seated Military - 135x15, 185x12, 225x4 was pumped as eff and was having a hard time with these this week.
Shrugs 5 sets of ascending weight up to 315x15
Mixed in some calves throughout and then helped one of the kids I coach with his squat form, I wanted to squat but my back is still tight and no where near ready to get under the bar.
Going to be off for 5 days on a stag, much needed time off.