I like your approach on waiting for a contest to make sure you're ready. Hope you had a nice rest day
Competition History -
2008 SSA Asylum Power - 16-17 age, 198 pound class, 330-230-410
2009 IPA Jersey Power Challenge - 16-17 age, 198 pound class, 390, 235, 490, 1115 total - All world records at the time
2009 IPA World Championships - 16-17 age, 198 pound class, 400, 245, 460, 1105 total
I like your approach on waiting for a contest to make sure you're ready. Hope you had a nice rest day
thanks brah, was a good rest, felt well and recovered for yesterdays session.
What's going on Animals?
Well, yesterday was a regular Tuesday just like any other, i started the day out as usual with my normal 30 mins of elliptical cardio, went to work and did all my regular daily duties, until my training session.
Last night was my chest day, i also trained traps. i generally hit the two on the same day, as i feel the traps pull and stretch my chest and vice versa. It was my 4th work out with Project A, and it kicked ass. I had the nastiest pump when i was done. i trained solo, i had planned on training with a buddy of mine, Chris, but he couldn't make it after all. I didn't mind, I've mentioned before that i like training solo on week days.
My chest seemed to respond well to the changed stimulation from the last four weeks, to last nights work out, i incorporated the flat bench press into my routine, an exercise i rarely use, mainly because i feel a lot better when i use more stretching and isolation movements, coupled with presses with further ranges of motion, such as incline bb press, or decline press, i do how ever use flat dumbbell press often. my last session including flat barbell bench press was probably mid April.
weighed in at 218.75, was a bit higher than i was expecting, but i drank a lot of water during my workout probably 2x as much as usual, because i mixed 12g Project-A in about a half a gallon of water, because i came from work, and forgot my shakers at home. so im guessing the weight was probably added water.
i added 10 mins extra to my cardio this morning to counter act the weight gain, in the case it wasn't water, i will be adding 10 minutes to either my a.m. or post workout cardio every day from now on, as my fat loss, is slowing.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Post workout cardio: I finished my chest day with 20 mins of hiit cardio on the stair mill after weighing in as usual, didnt skip a day just forgot to log it.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Very meticulous and detail-oriented journey bro. Impressive as hell. Definitely a recipe for success.
Peace, G
Thanks G, means alot to hear that from one of the big dogs!
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Well fellas, were nearing the end of the week and rest day for me (tomorrow), but before we get ahead of ourselves I'm going to post my front/side delt work from last night, and i've got a nasty leg day to get busy with later on today.
Last night i completely smashed my shoulders, they my must under developed muscle IMHO, there is nothing i would like to see on my frame mroe than boulder shoulder, and I'm willing to pay the price.
Here's the dues i paid last night:
Swoll-ders
(Front/Lateral Deltoids)
Plate loaded military press (hammer strength machine, switched my grip from neutral to pronated after neutral grip failure each set) 4 sets 25x15n,10p 45x12n,6p, 55x10n,4p, 70x8n,2+2p forced reps
Front cable raises single arm 4 sets 15x20, 25x15, 35x12, 40x10/drop to 25 for fail simultaneously.
Cable side lateral raises 4 sets 15x20, 25x20, 35x15, 45x8/drop to 15 for fail
Front lateral raises
s/s side lateral raises 3 sets 15 reps of each minimal rest (30 seconds) 4 sets using 12.5lb dumbbells (these were killer!!!)
i weighed my self, and checked out at 218.5, i seem to have plateaued around this weight, although as i had mentioned i increased my intake of water for the last few days to about 2x as much while training (.4-.5 gal).
i feel like i am continually getting leaner, just a slower pace than previously, how ever i am a lot more bloated in my midsection, this i am confident is due to the increased water intake.
i finished up with 25 minutes of hiit stair master cardio. i bumped it up 5 minutes, as well as raised my morning cardio yesterday by 10 minutes. totaling at 1 hour and 5 minutes per day.
as i mentioned before, tonight is my leg session, generally i do not do cardio on my leg days, and i sleep an extra 45 minutes to fill the void of the empty cardio time slot. How ever this morning, the dog wouldn't stop with his whining to go on a walk and i feel like i need to add some cardio anyways, so i woke up at my regular, non leg day time (4:55am), and took him up to the store. it was about a 35 minute walk with a leisurely pace, probably about 3.5-4 mph.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
weighed in at 217.5 consumed a lot less water while training than i did the last 2 days, felt way better no bloat, and my weight was down a lb after training, from yesterday.
No post workout cardio on leg day.
legs felt like rubber, i drive a stick shift, and live on the second floor of my building, it was pretty rugged for about an hour after training. I had also planned on doing single leg extensions to failure until i hit 50 reps per leg at the end, but it slipped my mind. I was just so concentrated on making sure i got all 7 sets of hacks, i forgot about my last exercise. either way my legs were annihilated. next week no fuck ups, i'm killing everything down to the t.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Whats up Animals, hope everyone's weekend is off to a great start. i know i had mentioned that yesterday (Friday) was going to be a rest day, well shit happens, and sometimes when the gains are calling you need to go. i was doing my regular rest day stuff, woke up did my morning cardio (on the street) and came home same meals as any other day, and at about 11 am a good buddy of mine, who used to be my gym partner, (i say used to because life happens and your schedules don't always line up like they had when you were younger), called me around 11 and told me his wife was going to the rivver for the weekend with her family and his daughter, but he couldn't make it due to strict work schedule, so he asked if i would train. now generally i dont like to train on days i have off, but i actually was contemplating training any ways because my body felt good, and i was still feeling hydrated, and full, my legs were only slightly sore, from the previous night, and i was doing pretty low intensity stuff at work,no running around and shit, just desk stuff, so i agreed to smash out a an arm day. since it was his idea and i have my own arm training session on Monday night coming up, i allowed him to take me through his arm work out. it was pretty straight forward. here it is:
Arms with Ty
simple gvt training
after warm up sets, 1 each 20 reps
super set exercises with 90 second rest periods
Dumbbell curls: 10 sets, 10 reps each: 25, 32.5, 35, 45, 50, 50, 50, 55, 60 (only got 7 clean plus 2 cheater reps), 55 drop to 30 for failure.
the whole work out took about 40 minutes, and when we finished i weighed in at 215.75
i haven't been that light since 2012! i did not do cardio, after wards, because the workout was such a high pace, and it was after all supposed to be a "rest" day
Fast forward to this morning, i woke up around 5 am as usual had a cup of coffee, and went out to do my cardio, ass i said a few posts back i enjoy street cardio on weekends, because it allows me to kick my weekend off by spending time with my gf and my dog i added about 10 minutes on by walking across the plaza.
i ended up training around 11 am today, that's my favorite time on Saturdays. i killed a nasty back session here's what went down:
Back it Up
Back/Calves
Single Arm Dumbbell rows 4 sets, 50x20, 75x20, 105x15, 125x15 drop to 60 for fail (i would go heavier but 125 is the largest db at my gym, so i rep it out)
Wide grip chin ups 4 sets, 12, 11, 11, 8+3 each set was to failure with no added weight.
Dead lift 4 sets, 135x15, 225x15, 315x15 (rest pause 12+3), 405x5 (the rest pause set took alot out of me)
High Bar Rows 4 sets 80x20, 120x20, 140x15, 180x10, drop to 70 for fail.
Reverse grip narrow pull down machine 4 sets weights are per arm, performed in unison, 45x20, 70x12, 90x9, 90x7+3 forced reps
wide grip behind the head pull downs as many sets as needed fpr 50 reps. i did them all at once, it was a pain in the ass but i could really feel the stretch and didnt wanna stop.
i weighed in at 216.5 and felt like complete trash when i was done, totally depleted, should have rested yesterday but instead iw anted to go hard, the dead lifts really took a lot out of me, especially since my legs are more sore today than they were yesterday, i could really feel it in my glutes when i was pulling. next week i'm going to swap deads out for bent over rows for 2 reasons. one i feel that exercise better than any other back exercise, and 2 my legs are not accustomed to the routine yet, next week will be better, and the week after i should be fine to put dead lifts back in and remove bent over rows.
if i feel the bent over row is more beneficial after next weeks session i'm going to drop dead lifts.
tomorrow is my rear deltoids day. Since 4th of July, i have been holding off on a high carb day, and having a cheat meal all together since i felt good, and i wasnt depleted. with that said tomorrow will be a high carb day, and i will be adding a cheat meal, most likely something high in carbs like a baked pasta dish or something as well as my regular yam, and brown rice, plus double my oat meal for both of those meals, because my body feels beat down, and i was SUPER flat when iw as done training even with using Project-A pre, and intra, my pump lasted maybe 5 minutes into my cardio session and then i could feel it really just lose the volume.
i finished off with 25 minutes of hiit stair mill.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Its a new week, and a new opportunity to move closer to our goal.
Yesterday was Sunday which means i had the day off work to recover, and relax before and after my gym session which was nice. i woke up about 45 minutes late, about 5:40 am, had some coffee and did my morning cardio, on the street as i usually do on weekends. it was a nice session the temp was just right id say somewhere around 67-69 degrees out, and the sun was shining, it was a nice morning.
i had planned to train around 11 am, but after being so flat, and tired after my session on Saturday, i decided to take a few more hours and wait until it felt right to hit the gym. i carbed up all day, double oats and half of a whole grain bagel at breakfast, yams (11-12 oz each) with my whole food meals, and double oats pre workout. i added half a scoop of pre workout to my Project-A. i felt a lot better during my session than i had on Saturday, mostly due to the carb intake, how ever i was still relatively flat, i had a decent pump during training but after wards it was gone almost immediately.
Here's my routine for yesterday:
Rear Delts/Traps
side lateral (emphasize rear by leading with pinky) 4 sets 12.5x20, 20x20, 25x15, 32.5x12/ drop to 20 for 12
s/s rear laterals 4 sets 12.5x20, 20x15, 25x12, 25x12
face pulls 4 sets 40x15, 60x15, 60x15, 80x10/drop to 40 for 10
Behind the back rear deltoid rows 4 sets 30x15, 30x15, 50x12, 50x10/ drop to 30 for 10
behind the head press 4 sets 135x15, 135x12, 155x10, 155x8+3 forced, drop to 65xfail
Over head shrugs 4 sets 65x20, 65x20, 95x15, 95x15
Dumbbell Shrugs 4 sets 50x20, 65x20, 75x15, 105x10/ drop to 30xfail
Barbell Shrugs 4 sets 135x20, 135x15, 225x12, 225x12/ drop to 135xfail
i headed to the locker room and weighed in, i was 217.5, a 1 lb gain over the previous day after carbing up all day, and a 2.25 gain over Friday, which was my last session in which i didn't feel depleted and drained. i am holding quite a bit of water, in my lower back, and abs, and my vascularity was decreased.
i finished up with 25 minutes of hiit stair climber.
i was pretty bummed that i still had not filled out, but i had a cheat meal-some chicken breast, baked ziti (about a lb), and some Italian bread and 2 chocolate-chocolate chip cupcakes with a glass of milk about an hour and a half after my session. the whole meal probably had about 250g carbs in it. i felt a lot better this morning, but still pretty tired, and a little bloated probably from the cheese on the pasta and the milk, but nothing to crazy.
either way i pulled my self out of bed at 4:55, and headed to the gym at my complex where i knocked out 35 minutes of cardio on the elliptical.
Tonight i have my full, and regular arm session, its going to be a gnarly one and i can't wait.
(on a side note i shaved my legs for the first time in a few months, and they are more vascular than they have ever been now, and i can see a lot better separation in the muscles, than i had been able to with hair, even tho it wasn't very hairy, i'm stoked about that)
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
well its Tuesday morning and were officially 20% done with this work week.
Last night was my Arm day, it was a pretty great workout, i was very pumped, and vascular, i described my vasularity in my Project-A log as looking like my for arms were "tangled in twine and strings". i was supposed to meet a buddy but he got stuck at work so i ended up hitting it solo.
i'm going to modify how i list my weights because i feel its very sloppy in that fashion, so i will be listing vertically in correlation to the exercises.
So here it is:
Arms/Abs
Barbell curl s/s Rope push down
45x20 s/s 50x20
65x15 s/s 70x15
105x12 s/s 100x12
135x8/drop to 65 for fail s/s 120x8 drop to 70 for fail
Dumbbell curl s/s close grip bench press
32.5x20 s/s 135x20
40x15 s/s 185x12
50x12 s/s 185x10
60x10/drop to 30 for fail s/s 225x8+3 forced/drop to 135xfail
Preacher machine curl s/s skull crushers
45x20 s/s 95x14
70x15 s/s 95x12
100x15 s/s 95x12
115 x 8+3 forced/ drop to 45xfail s/s 95x10+3 forced
Seated Barbell wrist curls s/s reverse grip curl
i wrapped the bar with my wraps to add some thickness for a better stimulation of my forearms
70xfail for both, around 12-15 for wrist curls, and 8-10 for supinated curls
Strait bar push downs
(belted pulley not cable)
40x15
50x12
60x8
50x12/ drop to 20 for fail
Hanging leg raises
4 sets of 15 reps each
Rope crunches
4 sets of 20 reps 90,100,110,120 lbs
weighed in 220.75 post work out. After my high carbs all day yesterday, and a cheat meal at night, even tho i was heavier today than i have been I felt full, and leaner than i had, also my subcutaneous water seemed to be down, meanwhile my muscles seem to have taken up quite a bit of water, my pump was crazy, but i could see good definition in my mid section, and a strong separation between my front and side deltoids, into my bicep, and my rear deltoid into my back. i was pretty pleased with how i looked. I didn't have anyone to take progress pics, as i was trying to take them 7-8 days apart or on a per week basis, but i wasn't able to, i feel like i looked better this week than i did last week so i feel pretty good about that.
i headed to the stair mill to get my cardio in i had it as i regularly do level 9 25 minutes set for weight 2-3 lbs over my own, in hiit mode, when my gf came over from the elliptical she had been doing her cardio. she wanted to leave because her kidney was bothering her (she drinks little water through out the day, and most of her other fluids include iced tea, coffee, and then pre workout prior to training). we made a compromise, since i was already about 3 minutes in we agreed i would only do a total of 15 minutes so i bumped it to level 12. when i was done i felt i had more in the tank, so as soon as we got home i took the dog for a quick 10 minute walk around my complex just to warm down a bit, and finish up that lat bit of cardio i felt i should have done.
I woke up this morning, pretty tired and i forced my self to go and do my fasted cardio on the elliptical. I'm not going to force a session tonight, as its a scheduled rest day, and i haven't had a rest day since last Monday, and i feel i need to rest my muscles, especially with a gnarly chest session tomorrow night.
DIET UPDATE
this morning i decided to modify my diet a little bit, mainly because i am remaining stagnate at a particular weight, whether it be water, or fat, or glycogen, what ever it is, i feel i should still be leaning out faster. i have been bouncing up and down from low 220s to 215 and back within a few days (i estimate by bodyfat to be around 11-12%).
so with that said i modified one meal, my breakfast. i dropped 1/4 cup of oats (13.5) grams of carbs, and added 2 egg whites, hopefully the added protein will help me to retain a bit more muscle, and the reduced carbs will allow me to burn a little more fat. i know its not a major change but i am right around 100 grams with all my veggies, the 4 tbsp of peanut butter, and my breakfast, pre, and post.
any one have any thoughts or critiques on this i would love to hear them, i'm thinking of cutting my pre workout carbs all together, and adding the other 1/4 cup of oats back into breakfast after a few days if i don't feel a difference.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
I see that you subbed into Sprint's Journey. He's loaded with info and will definitely be a great resource for you. Never tried to do a cut myself. I think though, that making small changes like you did is good.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Tuesday was a rest day so i didn't update yesterday morning, i just did my am cardio (35 mins elliptical), and ate my meals as usual no other training that day.
This week is really dragging n, and to be honest i am completely beat today. i woke up my regular time and wanted more than ALMOST anything to go back to sleep. how ever i want to be shredded on another level more than i wanted to sleep, so i pulled myself up, threw back about 16 oz of black coffee over ice, and knocked out my 35 minute session of fasted cardio. i feel very tired, and unrested today, and I've got a gnarly session planned for front deltoids tonight.
on Tuesday morning i noted that i was going to drop my breakfast oatmeal down to .25 cups, i ended up doing that for the past 2 days, but decided this morning it would probably be more beneficial if i were add the other .25 back in at breakfast (.5 cups dry measure total), and cut my pre workout carbs out of my diet completely. here is my updated regimen:
-4:40 pm 10 mins warm up walking, training session, followed by 25 minutes of h.i.i.t cardio
-6:30-7:00 pm 2 scoops whey protein, 20 oz Gatorade or 1 large banana
-9:15-9:45 pm 9 oz swai/cod/pollock, 2 cups boiled cabbage/mixed green salad, 2 tbsp peanut butter
-10:00-10:30 pm bed
*all weights of chicken/beef are AFTER COOKED WEIGHT **not cutting sodium , as i am not in a contest prep...YET
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Last Night (7/16/14) was my chest traps day i changed it a bit from last week, just moved my seated shrugs to the beginning of my workout, and added some push ups to finish off my chest.
Yes those were my sets of push ups to failure, my chest was completely pumped, and fatigued.
weighed in at 219 on the money.
my water intake was definitely up as it has been crazy humid the last few days here in So Cal, and i was pounding water all day, i had already consumed my full regular days intake probably by half way through my session.
i finished off with 25 mins of h.i.i.t. cardio on stair climber (different one than usual, as the others were taken/out of order). got some good news that they are going to remodel the gym, which mean all of the equipment that's broken will be fixed, but i may have to go to a different gym, which isn't that big of a deal since there's 3 24 hr fitness within 15 minutes drive of my apartment, and I've been itching to go train somewhere else for change of scenery for just a little while, but the one i go to now is literally 4-5 mins drive, and smack dab in the middle of work and home.
hopefully the way listed my exercises is now easier to follow let me know if it makes a difference.
Again i would love to hear any critiques or insight, Thanks guys!
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Looks like a solid plan and a solid day of training. You know you did something right if a small weight or bodyweight exercise like your push-ups are a killer at the end.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Looks like a solid plan and a solid day of training. You know you did something right if a small weight or bodyweight exercise like your push-ups are a killer at the end.
yea i guess it does, huh? they were definitely taxing, i could feel my chest quivering while pressing up.
bummer to hear that you don't plan to get your elbow taken care of, but i understand, ive got a soft tissue injury in my nose, not sure if it was broken or not, but it bleeds alot during the drier months, and causes me trouble breathing some times, but its not a priority right now, so i guess i know your feels.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
its finally Friday, and for me, leg day. i'm not overly thrilled that i've got a leg day tonight, as i'm pretty and depleted. but i'm going to carb up as i am carb cycling, and i have been failing to carb up or re-feed as often as i think i should (currently once every 7 days). i am pretty flat and tired today, so i'm going to drastically increase my carbs for the day. normally i would push into my back day, but last week i did that, and i had a shitty workout, because of it. tomorrow is supposed to be my rest day, but there's an ABC event a few miles away, at a familiar gym, so i thought i would throw an arm session in there.
Any ways last night was my Front Deltoid Day, trained with my buddy Chris.
here's how it went:
Front/Lateral Delts 7/18/14
warm up tread mill 10 minutes
Plate loaded machine mil press
neutral grip to positive fail/ switch to pronated grip for 1 before fail
10 lbs x20/20 (warm up)
25 lbs x20/15 (warm up)
45 lbs x18/12ish
55 lbs x15/10
70 lbs x12/ drop to 45lbs for fail/drop to 25 for fail
Front cable raises single arm
held and squeezed for 2 count at the top
15x20
25x15
30x12
35x8/drop to 20 for fail
Cable side lateral raises
held and squeezed for 2 count at the top
15x20
20x15
20x12
25x10
Smith Military press
weight of plates ONLY
90x15
110x12
140x10
140x8+3/ drop to 90 for fail
Front/lateral raises the least sets needed to reach 65 reps
one rep = one front raise, one lateral raise performed in sequence
12.5x40
12.5x25
weighed in at 218.75 after my session, looked pretty solid, could see all 6 abs, not the lower yet, adonis belt was visable, traps, and delts looked pretty pronounced, but i seem to be holding more water than i was, probably because i've upped my intake since the humidity has gone up, not purposely just out of what my body is telling me to do.
smashed my post workout cardio 25 mins stair climber h.i.i.t. mode level 9, set at 220 lbs.
hoope everyone has a great friday night. will update tomorrow after tonights legs and tomorrow ABC event (so stoked!)
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Its finally Friday, and for me, leg day. i'm not overly thrilled that i've got a leg day tonight, as i'm pretty and depleted. but i'm going to carb up as i am carb-cycling, and i have been failing to carb up or re-feed as often as i think i should (currently once every 7 days). i am pretty flat and tired today, so i'm going to drastically increase my carbs for the day. normally i would push into my back day, but last week i did that, and i had a shitty workout, because of it. tomorrow is supposed to be my rest day, but there's an ABC event a few miles away, at a familiar gym, so i thought i would throw an arm session in there, so i could meet up with some of our brothers.
Any ways last night was my Front Deltoid Day, trained with my buddy Chris.
Here's how it went:
Front/Lateral Delts 7/18/14
warm up tread mill 10 minutes
Plate loaded machine mil press
neutral grip to positive fail/ switch to pronated grip for 1 before fail
10 lbs x20/20 (warm up)
25 lbs x20/15 (warm up)
45 lbs x18/12ish
55 lbs x15/10
70 lbs x12/ drop to 45lbs for fail/drop to 25 for fail
Front cable raises single arm
held and squeezed for 2 count at the top
15x20
25x15
30x12
35x8/drop to 20 for fail
Cable side lateral raises
held and squeezed for 2 count at the top
15x20
20x15
20x12
25x10
Smith Military press
weight of plates ONLY
90x15
110x12
140x10
140x8+3/ drop to 90 for fail
Front/lateral raises the least sets needed to reach 65 reps
one rep = one front raise, one lateral raise performed in sequence
12.5x40
12.5x25
Weighed in at 218.75 after my session, looked pretty solid, could see my abs very clearly except for the very lower abs, Adonis belt was visible, traps, and delts looked pretty pronounced, but i seem to be holding more water than i was, probably because i've upped my intake since the humidity has gone up, not purposely just out of what my body is telling me to do.
Smashed my post workout cardio 25 mins stair climber h.i.i.t. mode level 9, set at 220 lbs.
Hope everyone has a great Friday night. will update tomorrow after tonight's legs and tomorrow ABC event (so stoked!)
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Whats up Animals, i know i had mentioned i would be updating yesterday, but time got away from me, as i had a ton of things to get done. and by the time i got home last night i was beat! is is going to be a quick update.
i took a different approach modified my training based on what was going to stimulate my legs better as far a rep range and slight variations in training
i cant remember all of the weights but ill do my best with the compounds at least to remember
Friday Night Legs Calves:
Seated calve raises
45x20
70x20
90x20
115x20
Leg press calve raises
2ppsx20 for 4 sets, inner and outer each.
Ham strings:
Lying down hamstring curl
35x15
65x15
90x12
125x8-10, drop in half for fail
Stiff legged dead lifts w/ DB
32.5x15
70x12
70x12
Walking Lunges sps=steps per side
135x6 sps
135x10sps
135x12sps
Hip thrusts (gluteal bridges)
70x10
70x10
70x10/ drop to body weight x failure
Single leg extensions 50 reps each leg as many sets needed
this took about 4 sets per leg, and iw as completely burnt, and legs were super full of blood.
weighed in at 220.75
Friday was a high carb day for me which means about 10 oz of complex carb source every meal pre training, and 10-12 oz simple carb source post workout. i also had a cheat meal after my session, i did try to keep the fats within reason (around 30-35 grams maximum), and get a ton of simple carbs in, i had a good quality burger, and some steak fries, as well as 10 oz of carrot cake (that sugary density, hnnng), some oat meal cookies, and some of a piece of chocolate cake my gf. had i also still ate my fish with this meal to make sure i got my proteins in.
i filled out quite nicely for Saturday morning. i also took a cool picture of the sunrise while i was out doing my cardio, how can i pass this up and stare a cardio machine dashboard for 35 mins:
any ways after my cardio i had breakfast, chilled for a couple hours until about 9 am, had my pre training meal, met up with my buddy, and we took off to the ABC event in a town about 10 miles away, it was a good time, we got our pump, and got to meet up with some of the other FORVM members. hopefully there will be pics up soon. it was supposed to be a rest day, but after my carb up the day before i felt pretty rejuvenated, and ready to go hard, and i didn't wanna miss out on the event, so we smashed out an arm day. i don't remember the weights for these as most of the machines were a bit different so i just loaded them until they felt good.
Here's what went down when we got there:
Bis/Tris/Abs
V-grip push down s/s Cable E-Z bar curl
1 warm up set of 20
3 sets 12-15 reps
Over head triceps extension s/s Hammer curl
1 warm up
3x10-12
Triceps kick backs s/s High cable curl
1 warm up
3x12-15
weighed in at 221 lbs, how ever this was on the scale at Iron Works, not the same one i usually use, so there may have been differences.
Today, I'm going to kill a back and calves session, and ill be back tomorrow with another update!!
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
woke up this morning at my regular time and felt like complete shit, totally unrested, and beat up. hobbled out of bed to brush my teeth, and put in my contacts, figured i'd feel better after a few minutes, legs were sore as fuck, and my back was super tight, bottom line, decided to rest through this mornings cardio session, relaxed, had some coffee, then fell back asleep for about a half an hour, woke up and took the pup on a quick 10 minute walk just to get the blood flowing in my legs. Hopefully the small rest will give me a bit of added recovery for my body. still training after work and post workout cardio, today. i trained on Saturday, which was supposed to be my rest day, wont be doing that again, as i feel like i taxed my body too much.
any ways yesterday was my back/calves session, as i stated last week i was going to swap deads for some type of row, and modify a few things to better target areas that need improvement more than others, so i did, and it was killer, check it out:
Seated Hammer strength row both arms simultaneously
1ppsx20
2ppsx15
3ppsx12
3ppsx12/ drop to 2 pps for fail
T-bar row (i bend over almost 90 degrees, and use 25lb plates for greater ROM)
50x20
75x15
75x12
100x10/drop to 50, put the grip in front of the plates, go to failure
Wide grip chin ups 50 reps total
got 2 unassisted, so i went to the assisted machine, set it until i was able to get about 12 to start nice and slow, perfect form (-120 lbs, back was burnt!!)
took 4 sets this way
Calves
Seated calve raise
90x20
135x15
160x15
160x15
super set with
Leg press calve raise
1ppsx20
2ppsx20
2ppsxfail
2ppsxfail
weighed in after lifting at 220.25, down .75 lbs from Saturdays session, and i saw a large gain in water, felt pretty bloated subcutaneously, i think its because i bought canned green beans, as opposed to frozen which i usually get, so i'm thinking the added sodium of those, causes me to hold more water, not really worried, i will see how i feel in a few days, i haven't been able to reach the 215 range for a bout a week and a half so idk if my body is resisting the cut in carbs from last week, or if i'm holding water, but i'm going to experiment a bit, and ill keep this log updated. i also got some info and going to try to avoid having higher fats and too many complex carbs when i have a refeed, and stick to simple sugars, i.e. cookies, cake, basically sweets, and starches.
finished strong with 25 minutes of hiit cardio on the stair mill. i haven't seen a drop in body weight since i added 5 mins to my post workout cardio, i'm thinking of dropping back to 20 minutes especially since i cut my pre workout carbs out, and i now feel extremely depleted after training. any thoughts from any one on this??
tonight I've got rear deltoids, will update tomorrow thanks!
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
well guys were 2 days deep in the week, and its slowly starting to pick up.
woke up this morning was pretty tired, my recovery has been down quite a bit, especially since cutting my pre workout carbs out last week. i forced my self up, and had a cup of coffee + fat burner cap, and by 5:20 i was strolling along at a brisk walk on the treadmill. yep, i switched back to the treadmill, i feel like the elliptical hit me hard at first because i wasn't used to it, but i had to basically "run" to keep my heart rate elevated to a point that i was going to burn body fat. i try to keep my heart rate above 125, ideally i like the 130-140 range. any ways i made it worth my while, and headed home around 5:55.
last night was my rear deltoids day. holy shit i had minimal pump, and i was exhausted, everything felt heavy and like i said, i was seriously dragging tired.
Here it is, business as usual:
Rear Delts/Traps
Dumbbell Shrugs
32.5x20
50x20
70x15
85x12
Barbell Shrugs
135x20
205x15
205x15
225x12
Behind the Back Shrugs
135x15
135x15
135x15
side lateral (emphasize rear by leading with pinky) s/s rear laterals
12.5x20 s/s 12.5x20
15x20 s/s 15x20
32.5x12 s/s 15x15
32.5x12 s/s 32.5x8/ drop to 15 for fail
face pulls
40x20
40x15
60x12
60x10 / drop to 40 x fail
Behind the back rear deltoid rows
30x15
60x10
60x10
60x8 drop to 40 for fail
behind the head press
95x15
135x15
155x10+2 forced
155x9+3 forced
Over head shrugs
65x20
65x20
85x15
85x15, rest pause go to fail
weighed in at 219.75 i seem to be holding this weight pretty steady, and i'm trying to get lower, now that i'm at about 11%, my body is fighting back hard, when is tarted dieting i was having a higher carb day every 4 days, and i was losing fat a lot faster, at the rate of 2-3 lbs a week (before creating this journey). i'm thinking about going back to a similar structure except doing every 5 days, rather than one every 7-8 based on how i feel as i am now, i will still be keeping my carbs relatively clean, except post workout will still be sugary as usual, but i am going to bump post workout intake to about 75-100 grams on high carb days, and to about 45 on regular training days, as i,m currently pretty low at only 30-35 grams post workout. my fats are going to remain the same on high carb days, there may be a slight bump due to trace amount in the higher intake of carbs, but nothing like burgers/fries/pizza/cheeses none of that. pretty much my carb intake post-workout will come from very sugary foods, at the worst something like a carrot cake, or pancakes, again that's only post work out. my pre-workout carbs on these days will remain clean, i.e. oats, yams, whole wheat grains, rice, potatoes.
being that im not in a contest prep, and im just cutting to cut currently, i don't have an issue with experimenting, and seeing what works for my body.
again i would appreciate any and all feedback, if anyone wants to critique or comment that would be great!
have a great day guys.
p.s. - still feeling shitty today, Thursday will be my next high carb day, i'm resting tomorrow, so i will make it, just gotta get through tonight's arms and cardio sessions and deal with being flat for a few more days.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
Killer trap/ rear delt day. How's the cut going? At the top of the page (7/9) you weighed 218 and yesterday it was 219. I know the scale is just one way to measure progress and can't tell the whole story. Are you looking more vascular? What's the mirror saying?
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau