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!!!!!!!!!!!!!!
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
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
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.
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
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).
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.
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
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
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 :-)
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
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
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
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)
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.
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