Determined to be an animal! [Forum Archive]

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Determined to be an animal!

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Posted by: shiznit2169

Yes, i want to be percieved as an animal. Fast, strong, beastly, huge, and so forth. With DOMS encouragement, i decided to put my old journal to rest and start fresh. I have been working out consistently throughout the year and have gotten bigger and stronger. I am now currently 194 pounds. Big improvement from when i was 155 two years ago.

This is how my program looks over the course of 6 weeks

Day 1

warm up
core

1a) squat
1b) seated cable row

2a) bench press
2b) RDL's

3a) Curls
3c) rear delt work

Day 2

warm up
core

1) 15-20 minutes on the rower or treadmill
2) Hang power clean
3) chin ups
4) incline DB Press
5a) reverse hypers
5b) iso-squat (bw)

Day 3

warm up
core

1a) Deadlift
1b) OH Press

2a) DB-bulgarian squat
2b) pull ups (w/ slow negs)

3a) Curls
3b) Dips

Basically, my program is similar to p-funks but i will be changing a few things around. I will focus on hypertrophy the first 2 weeks, strength weeks 3-4 and power weeks 5-6. I will be changing the variables around frequently and probably changed a few exercises every cycle.

Feel free to add, suggest or critique anything.

Posted by: shiznit2169

Today's Workout

Warmup
Decline Bench Crunches - 2/15

1a) Squat - 5/1/1 - 165/3x10
RI = 60s
1b) Seated Row - 1/1/1 - 130/3x10
RI = 60s

Squats was light and easy. Haven't done slow negs in a while so wanted to see where i was at. Will bump up the weight next time.

2a) DB Bench - 5/1/1 - 55/3x10
RI = 60s
2b) DB RDL's - 1/1/1 - 55/3x10
RI = 60s

Too light. Will bump it up.

3) Seated DB Curls - 25,30/2x10

4) Bent over rear delt raise - 15/2x10

Overall, good workout. I was drained at the end. Felt shaky and sore. I went to Niagara Falls last Saturday with a bunch of friends and partied my ass off. I normally don't drink a lot but that was the most i've ever had in my life. It was fun but i always feel guilty afterwards.

Posted by: DOMS

You added 40 pounds? Damn... How about some pics?

Going full body, eh? Nice. I just started my first full body routine.

Posted by: DOMS

Also, do you have any particular goals? Something quantifiable?

Posted by: Bakerboy

Looks good shiz.

Which side of Niagara Falls were you on the US side or the Canadian side? The falls look cool at night when you are squeezing up to a hot woman or women if you are really lucky! At least you didn't jump in a barrel and cannonball yourself over the edge- that's when you know you've had one too many.

Posted by: goob

Good shizz dude.

Will drop in from time to time, to see how it's g oing. Good luck.

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

You added 40 pounds? Damn... How about some pics?

Going full body, eh? Nice. I just started my first full body routine.

I'll put up some pics when i can. My phone does not have the greatest quality and i do not have a camera. I hate pictures anyways, lol.

I love doing full body for several reasons

1. Easy to work around your schedule. With classes, homework, work, meetings, cooking/eating and so forth, 3x a week is best suitable for me.

2. I prefer to work upper body and legs each workout. It's more challenging and rewarding. I get in, grind it out, get out. Any other style of training gets boring fast but upper-lower split is not too bad.

3. Lastly, i get bigger and stronger most effectively doing full body.

Posted by: shiznit2169

Quote:

Originally Posted by Bakerboy

Looks good shiz.

Which side of Niagara Falls were you on the US side or the Canadian side? The falls look cool at night when you are squeezing up to a hot woman or women if you are really lucky! At least you didn't jump in a barrel and cannonball yourself over the edge- that's when you know you've had one too many.

I can't believe you said that. That's exactly what my friend said to me when i got back. We were on the Canadian side because it's more fun and a few of my friends like to smoke weed (and i'm a health nut .. go figure) so they bought their bongs and shit. The girls up there were smokin!

Posted by: shiznit2169

Quote:

Originally Posted by goob

Good shizz dude.

Will drop in from time to time, to see how it's g oing. Good luck.

Thanks, do you have a journal? I'll check up on yours.

Posted by: fufu

Good luck.

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

Also, do you have any particular goals? Something quantifiable?

Sorry, missed this.

My primary goals as of now is just to be healthy and look good and also be strong of course. I am slowly bulking up gaining about 1-2 lbs each week and by summer time i will need to diet down a little bit. With the college food they have here, i do not have the money and time to cook the foods i need. I have more free time in the summer. I look a little bulky which is fine but i miss being lean. My bf % is probably about 14-15%.

Posted by: shiznit2169

For all of you reading my journal, i just want to let you know that i have been following your journals for a while now. I just rarely post in the journal section since i just like to read and absorb new information since we all have different styles of training.

Keep up the good work guys

Posted by: P-funk

looks familiar.

5-6 weeks in the power phase is a bit excessive. You run the risk of detraining other qualities when you emphasize one thing for to long. THat is why i like shorter blocks (3-4 weeks and then change...2 weeks min.). also, 5-6 weeks of intense plyos and olympic lifts and your joints are going to let you know about it.

Posted by: AKIRA

DOMS, I agree, lets see some new pics.

P-Funk, good advice. Now I am starting to understand what you and Duncans were talking about in BOTH my threads.

shiznit, I am not understanding 1a, 1b

I see your first couple of weeks are for hypertrophy and I can tell because of the tempo, but the "b" is a different tempo.... Why do some have letters behind their numbers and other's do not? I cant see the pattern.

Posted by: shiznit2169

Quote:

Originally Posted by P-funk

looks familiar.

5-6 weeks in the power phase is a bit excessive. You run the risk of detraining other qualities when you emphasize one thing for to long. THat is why i like shorter blocks (3-4 weeks and then change...2 weeks min.). also, 5-6 weeks of intense plyos and olympic lifts and your joints are going to let you know about it.

What do you mean?

When you say shorter blocks and then change, do you mean change the exercises or variables? I'm a bit confused here. How is your program any different than mine if you're doing it for 9 weeks.

Posted by: shiznit2169

Quote:

Originally Posted by AKIRA

DOMS, I agree, lets see some new pics.

P-Funk, good advice. Now I am starting to understand what you and Duncans were talking about in BOTH my threads.

shiznit, I am not understanding 1a, 1b

I see your first couple of weeks are for hypertrophy and I can tell because of the tempo, but the "b" is a different tempo.... Why do some have letters behind their numbers and other's do not? I cant see the pattern.

Akira, what i mean by 1a) and 1b) is that it's a superset. For example ...

1a) squat
1b) seated cable row

I will do one set of squats, rest 60s, then do one set of seated rows, rest 60s and repeat until i finish both sets.

2a) bench press
2b) RDL's

Same goes for this. Bench, rest 60s, RDL, rest 60s, repeat.

Posted by: shiznit2169

That's because those are my main lifts. If i did a 5/1/1 tempo for all my lifts, it would take too long. I will switch it the other way around next week.

Posted by: P-funk

Quote:

Originally Posted by shiznit2169

you run the risk of detraining other qualities....strength, work capcity, etc...if you focus on one thing (like just power) for two long.

I use 3 week blocks for each biometer.

Posted by: Double D

What P means in a laid out fashion, even though I think its prety laid out. If you train for power while ignoring strength for to long you will get weaker from a strength perspective. If you train strength while ignoring power you will become less powerful, get it?

Posted by: shiznit2169

Today's Workout

Cardio - 10 minutes
Glute Activation
Dynamic Flexibility

Hang Power Clean - 105/6x2 RI = 30s

Fairly new to these. Weight was very light and easy but i want to get down my technique first.

Incline DB Bench - 70/1x6, 60/2x4 RI = 90s

Haven't done these in forever. It was very tough so i had to drop the weight.

Chinups - bw+35/2x5, bw+25/1x5 RI = 90s

Iso-Squat - bw/2x60s RI = 60s

Okay ... the first 30-40 seconds were easy but it started to buuuuurn. I originally was going to do 90s but it was friggen hard. Will slowly increase the time over the weeks.

Posted by: Bakerboy

Good stuff shiz. How exactly were you doing the iso-squats? I assume they were freestanding? At what height were you holding the squat?

Posted by: TopAdams314

I saw you doing the cleans in the gym, it looked like you had your form down solid. Keep up the good work! Those iso-squats sound painful from the way you're putting it.

Posted by: fufu

Good stuff, weighted chin ups look solid.

Posted by: shiznit2169

Quote:

Originally Posted by Bakerboy

Good stuff shiz. How exactly were you doing the iso-squats? I assume they were freestanding? At what height were you holding the squat?

Have your arms out straight, fully extended. Squat down and stay tight in the hole. No bar or anything, just bodyweight. It feels like nothing at first but once 30 seconds come around ... then 40 ... then 50 .. it starts to burn like crazy. It is the biggest sigh of relief when u stand up after.

It looks like this except i don't use those things (whatever it's called) under their feet.

Posted by: shiznit2169

Quote:

Originally Posted by TopAdams314

I saw you doing the cleans in the gym, it looked like you had your form down solid. Keep up the good work! Those iso-squats sound painful from the way you're putting it.

Thanks man

Posted by: shiznit2169

Quote:

Originally Posted by fufu

Good stuff, weighted chin ups look solid.

Chinups is one of my top 3 favorite exercises to do. I love doing them. I have gone up to using 100 lbs but it's the biggest pain in the ass trying to get the plates in the chain on my dip belt.

Posted by: TopAdams314

Why not try using a weight vest that has a high weight capacity? That could reduce the amount of plates you'd need on your chain. I know it'd look gay in the gym at RIT but you could use it at home.

Posted by: shiznit2169

Workout

Warmup
Dynamic Flexibility
Glute Activation

1a) Deadlifts: 5/1/1 - 205/3x10 RI = 60s
1b) Pullups: 1/1/1 - bw/10,9 bw+25/20sec negs RI = 60s

2a) Seated DB OH Press: 1/1/1 - 45/3x10 RI = 60s
2b) DB Bulgarian Squat: 1/3/1 - 45/3x8 RI = 60s

3a) V-Bar pushdowns: 2x10 RI = 30s
3b) Hammer Curls: 2x10 RI = 30s

Good workout but exhausting. Had to lay down for 10 minutes afterwards. I really like this program so far so i should expect to see some significant gains.

Posted by: Bakerboy

You would make a good monk Shiz

Posted by: shiznit2169

haha, how so?

Posted by: Bakerboy

You have a mind of a warrior, you are disciplined, you train hard. You seem mentaly strong and interested in mastering yourself not just dominating others.

Posted by: shiznit2169

Thanks

Posted by: shiznit2169

Workout

Warmup

1a) Squats: 5/1/1 - 185/3x8 - RI = 60s
1b) Seated Row: 1/1/1 - 145/3x8 - RI = 60s

2a) DB Bench: 5/1/1 - 60/3x8 - RI = 60s
2b) 1-leg RDL: 1/1/1 - 50/3x8 - RI = 60s (3 sets each leg)

3a) BB Curls: 1/1/1 - 85/1x8, 75/1x8 - RI = 30s
3b) Face Pulls: 1/1/1 - 85/2x8 - RI = 30s

Had a good workout

Posted by: kinkery

nice workout, nice #'s too

Posted by: goob

Good stuff Shiz, you have similar numbers to me.

Posted by: fufu

Lifts looking solid all around.

Posted by: AKIRA

5 second negative squats? Jesus, thats gotta burn/hurt especially only having a 1 minute to rest completely.

And did I read 45lb DBs used for Bulgarians? I am pretty sure thats hard as FUUUUUUUCK.

Posted by: shiznit2169

Thanks guys

A few of you asked for pics so I just took a couple pics of me recently. They're not really that impressive since my BF% is a little high (about 15%) but i wish i had a pic of me before i started training to show you how much i really improved.

Posted by: goob

Quote:

Originally Posted by AKIRA

5 second negative squats? Jesus, thats gotta burn/hurt especially only having a 1 minute to rest completely.

And did I read 45lb DBs used for Bulgarians? I am pretty sure thats hard as FUUUUUUUCK.

Hell yeah, I've done 3 sets of 8 at 40lb's and had to lie down for 4 minutes to recover after that, so 45lb's is kick-ass.

Posted by: shiznit2169

Quote:

Originally Posted by AKIRA

5 second negative squats? Jesus, thats gotta burn/hurt especially only having a 1 minute to rest completely.

And did I read 45lb DBs used for Bulgarians? I am pretty sure thats hard as FUUUUUUUCK.

Ya, that's with a 3 count pause at the bottom position. I find that to be harder than doing 70 lbs with a normal tempo. Burns like crazy.

Posted by: shiznit2169

Workout

Cardio: Rower - 7 mins

First time ever using the rower. It was weird but i liked it.

Warmup
Glute Activation
Pushups

Hang Clean: 135/6x2 - RI = 40s

Incline DB Bench: 60/3x6 - RI = 90s

Chinups: bw+45/2x4, +25/1x4 - RI = 90s

Iso-Squat: bw/2 x 75secs, bw/1 x 60secs - RI = 60s

Decent workout. I'm not too impressed with the cleans. Although i'm fairly new to it, 135 feels heavy and my speed technique isn't quick enough. I'm not too sure if i am doing it right. Chins felt weaker than usual. My arms were fatigued from the previous exercises but still no excuse.

Posted by: shiznit2169

Workout

Warmup
Glute Activation

1a) Deadlifts: 1/5/1 - 225/3x8 - RI = 60s
1b) Pullups: 1/1/1 - bw/8,8,7 - RI = 60s

2a) OH Press: 1/1/1 - 85/2x8 - RI = 60s
2b) Bulgarian Squat: 1/3/1 - 50/2x8 - RI = 60s

I had to cut it down to 2 sets each. I was just physically exhausted. Five hours of sleep last night + 5 sec ecc. on deadlifts and pull-ups superset just took the life out of me. My traps are so sore! I can't even feel them!

3) Dips: bw/2x10 - RI = 45s

Posted by: goob

Wow, a deadlift/ pullups superset combo is tough. I'd have never thought of mixing them. Great stuff shiz, good workout.

Posted by: fufu

Good stuff, those 60 sec RI's must have been tough with the exercise selection.

Posted by: Bakerboy

Shiz the workouts look great.

If you are having problems with your speed with your hang cleans why don't you just start super light and then move up in small increments. That's what I do. Something like- 45- 1 x 2, 75- 1 x 2, 95- 1 x 2, 115-1 x 2, 125- 1 x 2, 135, 1 x 2

Posted by: shiznit2169

Workout

Warmups

1a) Squats: 1/5/1 - 205/2x8, 185/1x8 - RI = 90s
1b) Seated Cable Row: 1/1/1 - 145,160,175/12,12,10 - RI = 90s

2a) DB Bench: 1/5/1 - 60/3x8 - RI = 90s
2b) DB RDL's: 1/1/1 - 60/3x10 - RI = 90s

3) Prone Incline Rear Delt Raise: 15/2x10 - RI = 45s

Done. Exhausted. Great Workout.

The bw iso-squats is really helping me get stronger when i do iso-squats with weight on the bar. Everything goes more smoothly and strength is increasing.

Posted by: shiznit2169

Workout

Warmups
Glute Activation
Pushups

Hang Clean: 115/6x2, 135/2x2 - RI = 30s

Incline DB Press: 70/1x3, 80/1x2, 85/1x1, 40/1x20 - RI = 90s

Chinups: bw x 12,9,5,4 - target = 30reps - RI = full recovery

I skipped cardio and iso-squats today. My legs have been extremely sore since my workout on monday. I feel like a crippled man walking on two wooden legs. That's how bad it is.

Posted by: fufu

Good chins.

Posted by: shiznit2169

Workout

1a) Deadlifts: 315/2x6, 335/1x3 - RI = 90s
1b) Pullups: bw+25/3x5 - RI = 90s

2a) Seated OH Press: 1/3/1 - 50/3x8 - RI = 60s
2b) High-Box Step-up: 50/3x12 (6 reps each leg) - RI = 60s

First time doing heavy deads in a while. I had more in me but my grip was sweaty and i couldn't hold it anymore. No chalk or straps. Gotta let my hands get adapted to it again. The rest were solid.

Posted by: KelJu

Yay! Its a new Shiz journal. Where the hell have you been lately?

Posted by: shiznit2169

Quote:

Originally Posted by KelJu

Yay! Its a new Shiz journal. Where the hell have you been lately?

I've been busy with school and work. I did keep a journal but it was paper and pen. It got too thick and messy so i decided to come back to the online journal again.

Posted by: fufu

Good deadlifts. I assume you are pulling with a conventional stance?

Posted by: shiznit2169

Quote:

Originally Posted by fufu

Good deadlifts. I assume you are pulling with a conventional stance?

Ya, i usually do conventional. Once in a while i'll do sumo and both have been effective but i prefer conventional though.

Posted by: shiznit2169

Workout

1a) Squats: 205/1x3, 225/1x3, 245/2x5 - RI = 90s
1b) Supported T-bar Row: 105/2x8, 55/1x8 (1-3-1) - RI = 90s

2) DB Bench: 80/1x3, 90/1x3, 80/2x5 - RI = 90s

3) DB RDL's: 80/1x3, 90/1x3, 80/2x5 - RI = 90s

4a) Preacher Curls: 55/2x10 - RI = no rest
4b) Face Pulls: 80/1x10, 100/1x10 - RI = no rest

Good workout. I dislike the preacher curls, puts too much pressure on my wrists. Squats felt strong and smooth. Same with bench.

Posted by: shiznit2169

Workout

Warmups
Rower - 10mins
Glute Activation
Dynamic Flexibility
Pushups - bw/2x20 - RI: 30s

1) Hang Power Clean (from floor): 75 x 3, 95 x 2, 135/5x2 - RI = 45s

Starting to get the hang of these. Will slowly up the weight over time.

2) Chinups: bw/1x3, bw+25/1x1, bw+45/3x3 - RI = 75s

3) CG Bench: 135/8,4

Stopped doing these. My wrists were hurting and i felt discomfort in my left shoulder from doing cleans. Didn't want to risk hurting myself.

4) Pistols: bw/3x12 (6 reps each leg) - RI = 60s

First time doing these and boy was it hard. I really like it though.

Good workout. Was sweating buckets afterwards.

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1a) Sumo Deadlifts: 135/1x5, 225/1x3, 275/1x6, 305/1x6, 325/1x6 - RI = 75s
1b) CG Seated Row: 145/1x6, 160/1x6, 175/1x6 - RI = 75s

Absolutely brutal. The last set on deads was tough. Had to really grind out the last 2 reps.

2) Push Jerk: 135/1x2, 145/1x2, 155/1x1, 95/1x8 - RI = 60s

3) Bulgarian Squat: 40/2x12 - RI = 60s

Buuuuuurn!

4) Dips: bw/1x15

I was going to do bw+25/3x5 but i couldn't find the dip belt so i just did 1 set of 15

Finally .... the weekend

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1a) Squats: 245/1x1, 265/1x1, 275/1x1, 225/1x6
1b) Supported Row: 95/1x6, 120/1x6, 145/1x6, 95/1x6 (tempo: 1-3-1)
RI = full recovery

2) Alternating Incline DB Press: 60/3x6 (each hand) - RI = 75s

3) 1-leg RDL: 50/3x6 (each leg) - RI = 45s

4a) DB Curls/Hammer Curls/Seated Curls: 35/2x10, 25/1x10 - RI = 40s
4b) Seated bent over rear delt raise: 15/3x10 - RI = 40s

Fantastic Workout

Posted by: goob

Good workout Shiz.

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility
Pushups (various hand positions) - 3 x 10 - RI = 30s

1) Hang Clean (from floor): 95/1x3, 135/3x2, 155/3x1 - RI = 45s

2) Chinups: bw+25/2x6, bw+10/1x6 - RI = 75s

3) Walking DB Lunges: 40/1x20 (10 each leg), 40/1x20 (10 each leg) - RI = 60s

4) Decline DB Bench: 60/1x8, 70/2x8

Blah .. decent workout. I spent an hour walking around one of the buildings trying to find my professor's office so i could drop off the quiz. His office # wasn't on the syllabus and none of the staff people who worked there knew where his office was. I was pissed off and was on my way out only to catch his name on the last door near the exit. Good riddance.

Because of that, i skipped cardio. I didn't get much sleep last night either (stayed up watching golden state - utah game) and i am exhausted right now. However, it was still an ok workout.

Posted by: shiznit2169

New pics in my gallery

Old me vs New me

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1) Deadlift: 135/1x5, 225/1x3, 275/1x1, 335/1x1, 385/1x1, 415/1x1 - RI = full recovery

2a) Seated Arnold Press: 50/1x8, 55/2x8 - RI = 60s
2b) CG Seated Row: (tempo: 1-3-1) - 130/1x8, 145/1x8, 160/1x8 - RI = 60s

3) Front Squat: 185/3x3 - RI = 75s

4) Dips: bw+25/2x5, bw+45/1x5 - RI = 60s

Posted by: Double D

Nice workout brother. How do you like the max strength lifts?

Posted by: shiznit2169

Quote:

Originally Posted by Double D

Nice workout brother. How do you like the max strength lifts?

Thanks .. i like the max strength lifts but i have a lot more in me for deads and squats. I can probably deadlift about 450ish and squat about 315-330ish for a 1RM. I haven't done a 1RM in a long time so i was just testing the waters to see where i was at. In both lifts, i completed it without any difficulty.

Posted by: Double D

I wish I could get my dead over my squat, but its just not goin to happen!

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1) Squats: 225/4x6 - RI = 75s

2) BB Row: 185/2x6 (overhand grip) 185/2x6 (underhand grip) - RI = 75s

3) DB RDL's: 70/2x6, 80/2x6 - RI = 75s

4) DB Bench: tempo (5-1-1) - 70/4x6 - RI = 75s

5) Face Pulls: 80/1x12, 90/1x12 - RI = 30s

Posted by: shiznit2169

Workout

Warmup
Glute Activation
Dynamic Flexibility

1) Deadlifts: 275/2x6 - RI = 75s

2a) Standing OH Press: 105/2x6 - RI = 60s
2b) Chinups: bw/2x6 (tempo 3-1-1) - RI = 60s

3a) Seated DB Curls: 35,30/2x10 - RI = 45s
3b) Rope Pushdown: 90,100/2x10 - RI = 45s

Shitty workout. I was supposed to have a full workout but after putting up big numbers for the big 3 last week, i had it coming to me. Monday's workout left me shaking and feeling dizzy and dehyrated. It was a sign my body needed a break. I woke up this morning with the feeling that i should just scratch this workout and give myself some rest (today was my last workout before a full week off) but i decided to grind it out and i paid the price for it. Was too tired and sore.

I have two finals this afternoon and one tomorrow morning and then i go home. I will start next friday with an easy workout and then start a new program on monday.

Posted by: shiznit2169

I'm back from my week off. Today was just a 'warmup' to get my body back in the groove and i will my ready to go on monday with my new program. My new program will consist of 2 main lifts and then the second portion will be density work with low RI's. You will see what i mean.

1a) Squat: 185/2x6
1b) Chinups: bw/2x6

2a) RDL's: 165/2x6
2b) DB Bench: 60/2x6

3) CG Seated Row: 100/1x10

4) Dips: bw/1x10

That's it. Don't want to do too much and be tired/sore on monday.

Posted by: Bakerboy

I like the way you set up your program shiz.

Posted by: shiznit2169

Start of new program

Day 1 - Upper

Main Lifts

1a) DB Bench: 70/5x5 - tempo (1-3-1) - RI = 60-90secs
1b) CG Seated Row: Full stack/5x5 - tempo (1-3-1) - RI = 60-90secs

Density Work - RI = 30secs for all lifts

2) Seated DB OH Press: 40/8,8,8,6,5

3) WG Pulldown: Stack#9/8,8 Stack#7/8,8,8

Had to cut down because it was too heavy

4) DB Front Raise: 12/5x8

5) Rope Pushdown: Stack #7/5x8

6) Hammer Curls: 25/8,8,8,6,6

Good workout. I am going back to upper/lower split and lifting 4x a week. It has been a while so i am anxious to see how this all works out. Each week, i will be decreasing the RI by 5 seconds for density work.

Also, since i am back at my home gym, i have to test the weights for some of the lifts because it is different than the gym at school. The weight stack is different so i am getting a feel for it.

Posted by: BoneCrusher

Quote:

Originally Posted by shiznit2169

Start of new program

Day 1 - Upper

Main Lifts

1a) DB Bench: 70/5x5 - tempo (1-3-1) - RI = 60-90secs
1b) CG Seated Row: Full stack/5x5 - tempo (1-3-1) - RI = 60-90secs

Density Work - RI = 30secs for all lifts

2) Seated DB OH Press: 40/8,8,8,6,5

3) WG Pulldown: Stack#9/8,8 Stack#7/8,8,8

Had to cut down because it was too heavy

4) DB Front Raise: 12/5x8

5) Rope Pushdown: Stack #7/5x8

6) Hammer Curls: 25/8,8,8,6,6

Good workout. I am going back to upper/lower split and lifting 4x a week. It has been a while so i am anxious to see how this all works out. Each week, i will be decreasing the RI by 5 seconds for density work.

Also, since i am back at my home gym, i have to test the weights for some of the lifts because it is different than the gym at school. The weight stack is different so i am getting a feel for it.

It'll come shiz. When you hit the point where it was time for a break you pushed yourself almost to the point of injury. Now on your restart you're hitting it strong, but be cool brother you don't need to get a torn bi. You will get a good flow again like you did lats time. Overall shiz you're kicking ass

Posted by: shiznit2169

Quote:

Originally Posted by BoneCrusher

Thanks BC, i know my body very well and i know when it's time to push myself or cut back to prevent hurting myself. In my 2 1/2 years of lifting, i have never gotten injured or came close to it. I eat well, sleep well and train smart. Picking up the weights and staying consistent when i first started is the best thing that ever happened to me.

Posted by: goob

Nice work Shiz. See your still going strong. Good work on the DB bench.

Posted by: CowPimp

Quote:

Originally Posted by P-funk

looks familiar.

5-6 weeks in the power phase is a bit excessive. You run the risk of detraining other qualities when you emphasize one thing for to long. THat is why i like shorter blocks (3-4 weeks and then change...2 weeks min.). also, 5-6 weeks of intense plyos and olympic lifts and your joints are going to let you know about it.

I think you read it wrong P. He is doing 2 week blocks of everything. So, weeks 1 and 2 he will be doing hypertrophy, weeks 3 and 4 will be strength, and weeks 5 and 6 will be power. Did I get that right shiz?

By the way, looks like a solid program. Full body programs are so much more fun.

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

haha, i wish you had said that a long time ago pimp. I changed that program around a little bit and already completed it. I saw some significant increases in size and strength. I just came back from a full week off and started my new program today. I will be emphasizing a lot on density work with very low RI's. If you'll follow along, you will see what i mean.

I know you've been very busy as well but i am still following your journal. You have a very interesting program so far. How is that working out?

Posted by: CowPimp

Quote:

Originally Posted by shiznit2169

I'm sure you'll do well with it. I've done some density work before. It's very challenging.

Well, we shall see. I enjoy the program. Results will have to be given more time, I only started last week.

Posted by: M.J.H.

Workouts are still coming along nicely, bro. Strength seems to be progressing as well, keep it up.

Posted by: shiznit2169

Quote:

Originally Posted by M.J.H.

Workouts are still coming along nicely, bro. Strength seems to be progressing as well, keep it up.

Thanks bro, you seem to have gotten bigger and stronger. I'm jealous.

Posted by: shiznit2169

Day 2 - Lower

Main Lifts

1) Squats: 225/3x5, 205/2x5 - RI = 60-90s

2a) RDL: 225/3x5, 205/2x5 - RI = 60-90s
2b) Standing Calf Raise: 200/5x5 - RI = 60-90s

Density Work - RI = 30s

3) DB Lunges: 30/5x8

4) Leg Curl: stack#5/8,8,8,6,6

Incredible workout. Now i remember what it feels like to do upper/lower. It's a lot more difficult than total body for sure since you are focusing on either upper or lower for that one session. Tough work.

Posted by: Bakerboy

Nice work there Shiz... woot!!!

Posted by: shiznit2169

thanks baker

Posted by: CowPimp

Quote:

Originally Posted by shiznit2169

Incredible workout. Now i remember what it feels like to do upper/lower. It's a lot more difficult than total body for sure since you are focusing on either upper or lower for that one session. Tough work.

Yeah, lower body days are just a plain bitch. Upper body days seem just easy in comparison, heh.

Posted by: shiznit2169

Quote:

Originally Posted by CowPimp

Yeah, lower body days are just a plain bitch. Upper body days seem just easy in comparison, heh.

Exactly what i was telling myself after that workout

Posted by: shiznit2169

Day 3 - Upper

Main Lifts

1a) BB OH Press: 115/5x5 - RI = 60-90s
1b) BB Curls: 85/5x5 - RI = 60-90s (tempo: 3-2-1)

2a) DB Shrugs: 80/5x5 - RI = 60-90s
2b) Dips: bw/5x5 - RI = 60-90s (tempo: 3-2-1)

Density Work - RI = 30 seconds!!

3) DB Bench: 50/8,8,8,5,5

Brutal

4) Pullovers: 30/5x8

5) Pullups: bw/8,5 bw/3x5 <--- assisted

My arms were just shot. It's hard doing 5 sets on 30 seconds rest

6) Lateral Raise: 12/5x8

Posted by: shiznit2169

Day 4 - Lower

Didn't workout today. I'm still incredibly sore and i have to cut the lawn and spread the mulch today so i'll get a workout out of that.

Posted by: goob

Quote:

Originally Posted by shiznit2169

Day 4 - Lower

Didn't workout today. I'm still incredibly sore and i have to cut the lawn and spread the mulch today so i'll get a workout out of that.

I'm not surprised you're sore after than massacare of a workout.

Good shit.

Posted by: KelJu

Good job there Shiznit.

I hate yard work with a passion. Thats what I love about living in an apartment, the apartment complex pays Mexicans to do the yard work so I don't have to.

Posted by: shiznit2169

Week 2

Day 1 - Upper

Main Lifts

1a) DB Bench: 75/6x4 - (tempo: 1-3-1) - RI = 60-90s
1b) CG Seated Row: Full stack/6x4 - (tempo: 1-3-1) - RI = 60-90s

Density Work - RI = 25 seconds

2) Seated OH Press: 40/8,8,8,5,5

3) WG Pulldown: Stack#7/5x8

4) DB Front Raise: 12/5x8

5) V-Bar Pushdown: Stack#7/5x8

6) Hammer Curls: 25/8,8,8,6,5

Great Workout. Density Work improved for all lifts especially since the RI was cut down 5 seconds. I am not looking forward to when it will be 10 seconds rest, haha.

Posted by: Bakerboy

Good wo shiz.

Posted by: goob

Great workout! DB bench is pretty 1337.

Posted by: shiznit2169

Thanks fellas

Posted by: shiznit2169

Day 2 - Lower

Main Lifts

1) Squats: 225/6x4 - RI = 60-90s

2) RDL's: 225/6x4 - RI = 60-90s

Density Work - RI = 25 seconds

3) DB Lunges: 30/5x8 (each leg)

4) 1-leg RDL: 40/5x8 (each leg)

5) Calf Raise: 180/5x8

Legs are beat to shit

Posted by: goob

I'm not surprised! Quality workout, be diffecult to walk tomorrow!

Posted by: shiznit2169

Quote:

Originally Posted by goob

I'm not surprised! Quality workout, be diffecult to walk tomorrow!

You bet

Posted by: shiznit2169

Day 3 - Upper

Main Lifts

1a) BB OH Press: 125/6x4 - RI = 60-90s
1b) DB Shrugs: 90/6x4 - RI = 60-90s

2) BB Curls: 85/6x4 - tempo (3-2-1) - RI = 60-90s

3) Dips: bw+25/6x4 - tempo (3-2-1) - RI = 60-90s

Density Work - 25 seconds rest!

4) WG Pullups: bw/8,5,5 bw+assisted/6,5

Lactic acid burn is incredible with these. My arms go numb making it impossible to do 5 sets on 25 secs rest without any assist

5) DB Bench: 50/8,8,8,5,5

6) Lateral Raise: 12/5x8

7) Pullover: 30/5x8

Posted by: shiznit2169

Day 4 - Lower

This is a little different. It's more like active rest so i take the same weight i used for day 2 and lower it about 80%. However, the density work is different.

Main Lifts

1) Squats: 185/6x4 - tempo (1-3-1) - RI = 60-90s

2) RDL's: 185/6x4 - tempo (1-3-1) - RI = 60-90s

Density Work - 25 seconds rest interval

3) Sumo Deadlift: 205/5x5

4) Step-ups: 30/5x8

5) Standing Calf Raise: 180/5x8

Posted by: shiznit2169

Week 3

Day 1 - Upper

Main Lifts

1a) DB Bench Press: 85/3x3 - tempo (1-3-1) - RI = 60-90s
1b) CG Seated Row: Full stack/3x3 - tempo (1-3-1) - RI = 60-90s

Density Work - Rest Interval = 20 seconds

2) Seated DB OH Press: 40/8,8,8,6,5

3) WG Pulldown: Stack#7/5x8

4) DB Front Raise: 12/5x8

5) Pushdown: Stack#7/5x8

6) Hammer Curls: 25/8,8,8,6,6

Posted by: goob

Nice DB bench Shiz. Workout looking good.

Posted by: shiznit2169

Day 2 - Lower

Main Lifts

1) Squat: 275/1x3, 245/2x3 - RI = 60-90s

2) RDL's: 275/3x3 - RI = 60-90s

After the first set of squats, it didn't feel right. My left glute kind of tweaked and i struggled a bit exploding out of the hole. Dropped the weight cus i don't want to risk injuring myself. RDL's were strong.

Density Work - RI = 20 seconds

3) DB lunges: 30/5x8

4) 1-leg RDL: 40/5x5

5) Standing Calf Raises: 180/5x8

Posted by: shiznit2169

Day 3 - Upper

Main Lifts

1) BB OH Press: 145/1x3, 135/2x3 - RI = 60-90s

145 felt heavy for some reason ... usually it's light

2) Dips: bw+45/3x3 (tempo 3-2-1) RI = 60-90s

Density Work - RI = 20 Seconds

3) DB Bench Press: 50/8,8,8,6,5

4) Chinups: bw/8,7,6,5,5

5) Lateral Raise: 12/5x8

6) Pullover: 30/5x8

Misc. Work

Farmer's Walk: 70's/2 trips (roughly 1:30)

Instead of doing Curls and Shrugs for Main lifts (which is pointless to do 3x3), i did chinups and farmer's walk

Posted by: Bakerboy

I like that you put in farmers at the end, smart move. Nice wo shiz.

Posted by: shiznit2169

Day 4 - Lower (active rest)

Main Lifts

1) Squat: 205/3x3 - tempo (1-3-1) - RI = 60-90s

2) RDL's: 205/3x3 - tempo (1-3-1) - RI = 60-90s

Density Work - RI = 20 seconds

3) Step-ups: 30/5x8

4) Sumo Deads: 205/5x5

5) Standing Calf Raise: 160/5x8

Posted by: Bakerboy

How is that active rest!! lol
Good stuff shizman.

Posted by: Witchblade

Strong stuff.

Posted by: shiznit2169

Thanks guys

Posted by: shiznit2169

Week 4

Day 1 - Upper

Main Lifts

1a) Incline DB Bench: 60/2x10, 55/1x10 - tempo (3-2-1) - RI = 60-90s
1b) BB Bent over Row: 155/2x10, 135/1x10 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 15 seconds

2) Seated DB OH Press: 40/8,8,6,5,5

3) WG Pulldown: Stack#7/5x8

4) DB Front Raise: 12/5x8

5) Rope Pulldown: Stack#7/5x8

6) Hammer Curls: 25/8,8,8,6,6

Posted by: soxmuscle

I don't know how I missed this journal. Good stuff.

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

I don't know how I missed this journal. Good stuff.

Thanks. How's westside working for you?

Posted by: shiznit2169

Day 2 - Lower

Main Lifts

1) Deadlift: 225/3x10 - tempo (3-2-1) - RI = 60-90s

2) Leg Press: 405/3x10 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 15 seconds

3) 1-leg RDL: 40/5x5

4) Walking Lunges: 30/5x8

5) Standing Calf Raise: 180/5x8

Decent workout. After i completed deadlifts, i was already beat to shit. The reason is probably because i haven't done high rep deads in a while. Once i finished doing leg presses, i had to catch my breath for 5-10 mins before doing density work.

Posted by: shiznit2169

Day 3 - Upper

Main Lifts

1) Seated DB OH Press: 50/2x10, 40/1x10 - tempo (3-2-1) - RI = 60-90s

2) DB Shrugs: 75/3x10 - tempo (3-2-1) - RI = 60-90s

3) Seated Incline DB Curls: 25/1x10, 30/2x10 - tempo (3-2-1) - RI = 60-90s

4) V-Bar Pushdown: Stack#9/3x10 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 15 seconds

5) Pullups: bw/8,6,5,5,5

So hard

6) DB Bench: 50/8,8,8,5,5

7) Lateral Raise: 12/5x8

8) Pullover: 40/5x8

Posted by: shiznit2169

Day 4 - Lower

Main Lifts

1) Deadlift: 135/1x5, 225/1x5, 275/1x3, 315/1x1, 365/1x1, 405/1x1 - RI = 60-90s

2) Front Squat: 135/1x5, 165/1x5, 185/1x3, 205/1x3 - RI = 60-90s

Density Work - RI = 15 seconds

3) DB RDL's: 50/5x8

4) Step-ups: 30/5x8

5) Standing Calf Raise: 160/5x8

Posted by: Bakerboy

Nice deads shiz- looking very strong on your deads.

How much do you weigh these days?

Posted by: shiznit2169

I weigh 195 lbs

Posted by: soxmuscle

Considering the RI's, those are some exquisite deadlifts.

I can't believe I just said exquisite. Wow.

Posted by: shiznit2169

Week 5 (Final Week of Program)

Day 1 - Upper

Main Lifts

1a) Incline DB Press: 55/4x12 - tempo (3-2-1) - RI = 60-90s
1b) BB Row/Yate's Row: 155/2x12, 135/2x12 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 10 Seconds!!

2) Seated DB OH Press: 40/8,6,5,5,5

3) WG Pulldowns: Stack#7/8,8,8,6,6

4) DB Front Raise: 12/5x8

Misc. Work

5) Zottman's Curls: 30/1x8

6) Dips: bw/1x8

I did dips and curls as miscellanous work rather than part of the density work because my arms were absolutely fried and i was a little dizzy/light headed

Posted by: shiznit2169

Day 2 - Lower

Main Lifts

1) Deadlifts: 185/4x12 - tempo (3-2-1) - RI = 60-90s

2) Leg Press: 405/4x12 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 10 seconds

3) 1-leg RDL: 40/5x5

4) Walking DB Lunges: 30/5x8

5) Calf Raise: 180/5x8

Posted by: shiznit2169

Day 3 - Upper

Main Lifts

1a) Seated DB OH Press: 45/4x12 - tempo (3-2-1) - RI = 60-90s
1b) DB Shrugs: 75/4x12 - tempo (3-2-1) - RI = 60-90s

Density Work - RI = 10 seconds

2) DB Bench Press: 50/8,8,6,5,5

3) Lateral Raise: 12/5x8

4) DB Pullover: 30/3x8, 40/2x8

Misc. Work

5) Pullups: bw+25/7,6 bw/1x6 - RI = 90s

Did these as misc work rather than density because i cannot do these on 10 seconds rest. Impossible.

Posted by: shiznit2169

Day 4 - Lower

Main Lifts

1) Deadlift: 315/2x4, 225/2x8 - RI = 60-90s

2) Front Squat: 185/2x4, 135/2x8 - RI = 60-90s

Density Work - RI = 10 seconds

3) DB RDL's: 50/8,8,8,6,6

4) Step-ups: 30/5x8

5) Standing Calf Raise: 160/5x8

Program Complete

Posted by: goob

Good work Shiz. Dealifts looking particuarly impressive.

Posted by: shiznit2169

Total Body

1a) Squats: 225,205,185/3x8 - RI = 60s
1b) BB Row: 175,155/3x8 - RI = 60s

2a) DB Bench: 65/3x8 - RI = 60s
2b) DB RDL's: 65/3x8 - RI = 60s

3) Facepulls: Stack#7/1x8, Stack#8/2x8 - RI = 30s

4) DB Curls: 30/3x8 - RI = 30s

I will be doing one more total body workout this week before i get my wisdom teeth out on friday

Posted by: shiznit2169

Total Body

Not really worth mentioning what i did today. Was sore all over especially my glutes so it was tough doing bulgarian squats and sumo deads. I still did them but it was difficult. Also did pullups, farmers walk, seated OH Presses and step-ups.

Getting my wisdom teeth out this friday so most likely i'll be taking a week off

Posted by: soxmuscle

Oh goodness.. Wisdom teeth..

I hope to god yours aren't half as bad as mine.

Posted by: shiznit2169

My surgery on wisdom teeth removal last friday was a success and i can start fresh tomorrow with a new program. I will be doing total body 3x a week as well as conditioning work 3x a week with at least one day off.

Here's how it will go ...

Workout A

Main work

Squat
Bench press
RDL's
Seated Cable Rows

Misc. Work

Farmer's Walk
YTWL's
Curls

Workout B

Main Work

Deadlifts
Seated DB OH Press
Bulgarian Squat
Chinups

Misc. Work

Turkish Getups
Birddog Planks
Pushdowns

Monday - Volume Day

sets/reps = 3x6 RI = 60 seconds (only applies to main work; misc work is different)

Workout A

Tuesday - conditioning day

tempo runs - 400m with light active rest in between

Wednesday - Repetition day

sets/reps = 2x10 RI = 45 seconds (only applies to main work; misc work is different)

Workout B

Thursday - conditioning day

sprint work - full recovery (aclactic speed work)

Friday - Heavy day

sets/reps - 5x3 RI = 75 seconds (only applies to main work; misc work is different)

Workout A

Saturday - conditioning day

sprint work - short recovery (lactic acid type work)

Sunday

off

Then week two will start off with workout B, then A and then B again on Friday with the same conditioning work as usual.

Feel free to give any feedback or suggestions

Posted by: shiznit2169

Monday

Main Lifts

1) Squat: 225/2x6, 205/1x6 - RI = 60s

2) DB Bench: 75/3x6 - RI = 60s

3) RDL's: 225/2x6, 205/1x6 - RI = 60s

4) Seated Cable Row: Stack#9/3x6 - RI = 60s

Misc. Work

5) YTWL's: 2x10 on stability ball, 5/1x10 (on bench)

I tried starting off with 12lb db's but it was harder than i thought

6) Farmer's Walk: 75's/1 trip (roughly 45 seconds)

7) BB Curl: 60/1x10

Good workout

Posted by: shiznit2169

Tuesday

conditioning work: 400m run - 20 minutes

Basically, i warmed up jogging for about 5 minutes and then i would sprint 1/4 of a mile then jog lightly ... sprint 1/4 a mile ... jog lightly ... back and forth until i ran for 20 minutes.

Posted by: soxmuscle

I can not believe you were back in the gym the Monday after a Friday surgery. I'm assuming you're feeling decent and not pulling a me which resulted in me having to go in for more treatment as time went on.

Workouts are looking good too. Any reason why you're into the full body scene now?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

I can not believe you were back in the gym the Monday after a Friday surgery. I'm assuming you're feeling decent and not pulling a me which resulted in me having to go in for more treatment as time went on.

Workouts are looking good too. Any reason why you're into the full body scene now?

Ya, i'm quite surprised myself. However, i am still getting some soreness from my left upper and lower wisdom tooth. It is usually throbbing when i wake up in the morning but it goes away once i take the pills. My follow up is friday so i can't wait to see if everything is ok.

Well, i just completed a 4-day split before this program which was the first time in a while since i always do full body. The reason why i do full body is because ... a) It's quick and efficient b) I like to train only 3x a week c) I am able to place my conditioning days around it and d) It's more rewarding and taxing on the body

In addition to that, i have produced the most gains (strength and size) when doing full body. I have learned that little is more meaning my body needs more rest to recover.

Posted by: shiznit2169

Wednesday

Main Lifts

1) Deadlift: 205/2x10 - RI = 45s

2) Seated OH Press: 45/2x10 - RI = 45s

3) Bulgarian Squat: 30/2x10, 30/1x6 (tempo 1-3-1) - RI = 45s

4) Chinups: bw/2x10 - RI = 45s

Misc Work

5) Turkish Getups: 20/1x6 (3 each side)

6) Birddog/Planks: 2x10

7) V-Bar Pushdown: Stack#8/1x10

Posted by: shiznit2169

Thursday - conditioning day

sprint work - full recovery (aclactic speed work)

4 minute warmup
1 minute - sprint: level 6.5
1 minute - rest
1 minute - sprint: level 7.0
1 minute - rest
1 minute - sprint: level 7.5
1 minute - rest
1 minute - sprint: level 8.0
1 minute - rest
1 minute - sprint: level 8.5
1 minute - rest
1 minute - sprint: level 9.0
1 minute - rest
1 minute - sprint: level 9.5
1 minute - rest
1 minute - sprint: level 9.5
1 minute - rest
1 minute - sprint: level 9.0
1 minute - rest
1 minute - sprint: level 8.5
1 minute - rest
1 minute - sprint: level 8.0
4 minute cooldown

Total: 29:00

I was absolutely soaked. My legs are sore but i loved it. I will gradually work my way up in speed or increase the incline. I'm sure i can get up to level 12.

Posted by: shiznit2169

Saturday - mix of lifting and conditioning

I did not lift yesterday because i didn't have time and i also went to the redsox game last night. Besides i was too sore so my body needed it.

1a) Squat: 185/3x3
1b) Bench: 85/3x3
RI = 60s

2a) RDL: 185/3x3
2b) BB Row: 185/3x3 (tempo 1-3-1)
RI = 60s

3) YTWL: 8/1x10

Sprints - lactic acid work

2 minute warmup
1 minute - sprint: level 7.5
30 second - rest
1 minute - sprint: level 7.5
30 second - rest
1 minute - sprint: level 7.5
30 second - rest
1 minute - sprint: level 7.5
30 second - rest
1 minute - sprint: level 7.5
30 second - rest
30 second - sprint: level 8.0
2 minute cooldown

Posted by: soxmuscle

I'm finding these condition days interesting. I've yet to have a concrete plan down on the days that I go to the gym to do cardio. Usually I'll just stop by in P-Funk's journal and grab something interesting he did and try to emulate it.

I might have to do the same with your workout from Thursday.

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

I'm finding these condition days interesting. I've yet to have a concrete plan down on the days that I go to the gym to do cardio. Usually I'll just stop by in P-Funk's journal and grab something interesting he did and try to emulate it.

I might have to do the same with your workout from Thursday.

ha, ya sometimes i'll take a few things from other people's journals as well if it fits my goals

Posted by: Witchblade

Your journal could be used to show newbies how the basics work. Nice and simple.

Posted by: shiznit2169

Quote:

Originally Posted by Witchblade

Your journal could be used to show newbies how the basics work. Nice and simple.

Thanks, i always keep things simple as long as it produces results

Posted by: Bakerboy

Looking fantastic in here Shiz!

Posted by: shiznit2169

Monday

Main Lifts

1) Deadlift: 245/3x6 - RI = 60s

2) Seated OH Press: 55/3x6 - RI = 60s

3) Bulgarian Squat: 40/3x6 - RI = 60s

4) Chinups: bw+10/3x6 - RI = 60s

Misc. Work

5) Turkish Getups: 25/1x6 (3 each side)

6) 1-arm DB Snatch: 25/1x10 (5 each side), 30/1x10 (5 each side)

7) Dips: bw/1x10

Overall, great workout. I really like the turkish getups. The weight is light but i am getting a feel for it. First time doing 1-arm DB Snatch. Loved it. Am going to incorporate that into my routine.

Posted by: shiznit2169

Tuesday - conditioning work

HIIT - Treadmill

2 minute warmup
1 minute - steady: level 5.0
1 minute - sprint: level 8.0
1 minute - steady: level 5.0
1 minute - sprint: level 8.0
1 minute - steady: level 5.0
1 minute - sprint: level 8.0
1 minute - steady: level 5.0
1 minute - sprint: level 8.0
1 minute - steady: level 5.0
1 minute - sprint: level 8.0
1 minute - steady: level 5.0
1 minute - sprint: level 7.5
1 minute - steady: level 4.5
1 minute - sprint: level 7.5
1 minute - steady: level 4.5
1 minute - sprint: level 7.5
1 minute - steady: level 4.5
1 minute - sprint: level 7.5
1 minute - steady: level 4.5
1 minute - sprint: level 7.0
1 minute - steady: level 4.0
1 minute - sprint: level 7.0
1 minute - steady: level 4.0
5 minute cool down

Total: 30 minutes
400 calories burned

Posted by: shiznit2169

Wednesday

Main Lifts

1) Squat: 185/2x10 - RI = 45s

2) DB Bench: 70/2x10 - RI = 45s

3) RDL: 185/2x10 - RI = 45s

4) Seated Cable Row: Stack#8/2x10 - RI = 45s

Misc. Work

5) YTWL's: 8/1x10

6) BB Curls: 60/1x10, 70/1x6 (slow negs)

I find that YTWL's are incredibly hard ... not the actual exercise itself ... but being able to control your breathing when your chest is pressed against the stability ball as well as being able to control your balance and core.

Posted by: soxmuscle

YTWL's?

Young... tough... whores...legs?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

YTWL's?

Young... tough... whores...legs?

YTWL ...

YouTube Video

Posted by: soxmuscle

Boy, was I off... Thanks.

Posted by: shiznit2169

Thursday - conditioning day

sprint work - full recovery (aclactic speed work)

5 minute warmup
45 sec - sprint: level 10
45 sec - rest
45 sec - sprint: level 10
45 sec - rest
45 sec - sprint: level 10
45 sec - rest
45 sec - sprint: level 10
45 sec - rest
45 sec - sprint: level 10
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
45 sec - sprint: level 9
45 sec - rest
30 sec - sprint: level 10
1 min - rest
30 sec - sprint: level 10
1 min - rest
30 sec - sprint: level 10
1 min - rest
30 sec - sprint: level 10
1 min - rest
30 sec - sprint: level 10
30 sec - rest
5 min cooldown

Total: 35 minutes
Calories Burned: Approximately 300

Note: It said 675 cals burned on the machine but i wasn't sprinting the whole time so i just cut the number in half so it should be around 300.

Posted by: shiznit2169

Friday

Main Lifts

1) Deadlifts: 275/4x3 - RI = 75s

2) Seated OH Press: 65/4x3 - RI = 75s

3) DB Bulgarian Squat: 50/4x3 - RI = 75s

4) Pullups/Chinups: bw+35/4x3 - RI = 75s

Misc. Work

5) Turkish Getups: 30/1x5 (each side)

6) 1-arm DB Snatch: 30/1x4 (each side), 40/1x2 (each side), 45/1x2 (each side)

Posted by: soxmuscle

How long do your workouts usually last?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

How long do your workouts usually last?

About 45-60 minutes. I always go at a time where it's least crowded and the people that i know who talk to me will not be there during those hours. I get in, do my thing and get out.

Posted by: shiznit2169

Monday

Main Lifts

1) Front Squat/Back Squat: 205/1x6, 185/2x6, 135/30 seconds - RI = 60s

I did 3 reps of front squats, rested 10 seconds, then did 3 reps of back squats with 5 second negative and 3 second pause in the hole. Then i did 135 with a 30 second count in the hole.

2) Incline DB Press: 65/3x6 - RI = 60s

3) DB RDL's: 65/3x6 - RI = 60s

4) Yate's Row: 175/2x6, 155/1x6 (tempo 1-3-1) - RI = 60s

Misc. Work

5) Stability Ball YTWL's: 10/2x24 (6 reps for each movement)

6) BB Static Holds: 315 x 20 seconds, 225 x 30 seconds

Posted by: shiznit2169

Tuesday - Conditioning

HIIT - Treadmill

35:00 minutes
461 calories burned
stretch

Posted by: shiznit2169

Thursday

Main Lifts

1) Sumo Deadlifts: 205/2x10 - RI = 60s

2) Seated OH Press: 50/2x10 - RI = 60s

3) DB Lunges: 30/1x10, 40/1x10 - RI = 60s

4) Chinups: bw+10/2x10 - RI = 60s (also did some negative work)

Misc.

5) Turkish Getups: 35/1x6 (3 each side)

6) Dips: bw/1x10, bw/1x6 (tempo 2-3-1)

Posted by: DOMS

That's some solid shit, man!

A non sequitur, but what's your body fat percentage?

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

That's some solid shit, man!

A non sequitur, but what's your body fat percentage?

Thanks. My BF% is nothing too impressive, but i would say it's about 14-15% right now. Been bulking for a long time but i have been on a cut for the past two weeks. I have lost 5 pounds (mostly water weight) so we'll see how it goes.

Posted by: DOMS

Good luck, man.

I have respect for someone that can squat 405, but, in my mind, that's nothing compared to someone that actually do a cut.

Which I simply cannot do.

Posted by: shiznit2169

This is actually my first time doing a cut. I'm a little worried but at the same time a little excited to see how i look when i am really ripped (if all goes well). I have never been below 12% so i have a lot of curiosity in me.

Why can't you do a cut?

Posted by: DOMS

Lack of self-control when it comes to food.

Posted by: shiznit2169

Friday - Conditioning

HIIT - Treadmill

35:00 minutes
457 calories burned
stretch

Posted by: shiznit2169

Saturday - Conditioning

HIIT - Treadmill

37:00 minutes
500 calories burned
stretch

Posted by: goob

Quote:

Originally Posted by shiznit2169

Saturday - Conditioning

HIIT - Treadmill

37:00 minutes
500 calories burned
stretch

Sounds like a good session.

What are your intervals for treadmill HIIT?

Posted by: shiznit2169

My intervals for all of my cardio sessions have been all over the place. Sometimes i will run at a speed of 7.0 for 1 minute, then 4.5 for the next minute and alternate until i finish.

Another example could be running at a speed of 7.0 for 10 minutes, then reducing it to 6.5, 6.0, 5.5, 5.0 and then crank it all the way up to 9.0 or 10.0 for the last 2-3 minutes.

Today, i warmed up at 5.0 and then sprinted all out at 10.0 for 30 seconds (did this several times). Then i would slowly decrease as i got more tired and eventually went back to the 7.0, 4.5, 7.0 method after doing all out sprints for 20 minutes.

I like to mix it up to prevent boredom and adaptation.

Posted by: goob

Quote:

Originally Posted by shiznit2169

My intervals for all of my cardio sessions have been all over the place. Sometimes i will run at a speed of 7.0 for 1 minute, then 4.5 for the next minute and alternate until i finish.

Another example could be running at a speed of 7.0 for 10 minutes, then reducing it to 6.5, 6.0, 5.5, 5.0 and then crank it all the way up to 9.0 or 10.0 for the last 2-3 minutes.

Today, i warmed up at 5.0 and then sprinted all out at 10.0 for 30 seconds (did this several times). Then i would slowly decrease as i got more tired and eventually went back to the 7.0, 4.5, 7.0 method after doing all out sprints for 20 minutes.

I like to mix it up to prevent boredom and adaptation.

Sound like hard intervals. I take it the speeds refer to mph?

Do you have running shoes Shiz?

If you do, hit the track or park (etc) and run sprints. They are a fair bit harder, but you'll reap even more rewards from doing it outside.

Of course, the heat of summer may make that infinately harder.

Posted by: shiznit2169

Quote:

Originally Posted by goob

Ya, the speed refers to mph. It is quite hard, indeed. I have gone to the track a few times and did all out sprints or ran a few miles around the track. I think it's ok but i prefer the treadmill. I find it that i am more sore the next day and i often get shin splints when i run outside as opposed to the treadmill. Advances in treadmill deck design now offer less impact because the decks flex and have more "give" to them, which lowers the injury potential. Treadmills also offer continuous feedback on the electronic consoles including such features as time, speed, distance and even heart rate.

So, that's why i prefer the treadmill

Posted by: shiznit2169

Monday

Main Lifts

1) Squats: 225/3x3 (tempo 2-2-1) - RI = 75s

2) Decline DB Bench: 70/3x6 - RI = 75s

3) Yate's Row: 185/3x6 - RI = 75s

4) RDL: 185/3x6 - RI = 75s

Misc. Work

5) BB Curls: 65/1x8, 75/1x8 (slow negatives)

6) YTWL's on stability ball

7) Hanging Leg Raises: bw/1x8

Posted by: soxmuscle

Solid rows.

Posted by: shiznit2169

Tuesday - Conditioning

HIIT - Treadmill

Incline: 4.0
Speed: Alternating 1 minute between 7.0 and 4.5
Total: 12:00 minutes

Incline: 2.0
Speed: Alternating 1 minute between 7.5 and 5.0
Total: 12:00 minutes

Incline: 10.0
Speed: Alternate 1 minute between 5.5 and 3.0
Total: 6:00 minutes

Incline: 2.0
Speed: Alternate 1 minute between 7.0 and 4.0
Total: 4:00 minutes

Incline: 2.0
Speed: 9.0
Total: 1:00

5:00 minute cooldown

Grand Total: 40:00 minutes
Calories burned: 506
Miles: Approx. 4 miles

Probably one of the best cardio sessions of my life. The part where i was running on an incline of 10 was absolutely brutal. My legs were burning! The best part is, i was getting a lot of

stares from people passing by.

Posted by: goob

Quote:

Originally Posted by shiznit2169

Tuesday - Conditioning

HIIT - Treadmill

Incline: 4.0
Speed: Alternating 1 minute between 7.0 and 4.5
Total: 12:00 minutes

Incline: 2.0
Speed: Alternating 1 minute between 7.5 and 5.0
Total: 12:00 minutes

Incline: 10.0
Speed: Alternate 1 minute between 5.5 and 3.0
Total: 6:00 minutes

Incline: 2.0
Speed: Alternate 1 minute between 7.0 and 4.0
Total: 4:00 minutes

Incline: 2.0
Speed: 9.0
Total: 1:00

5:00 minute cooldown

Grand Total: 40:00 minutes
Calories burned: 506
Miles: Approx. 4 miles

Probably one of the best cardio sessions of my life. The part where i was running on an incline of 10 was absolutely brutal. My legs were burning! The best part is, i was getting a lot of

stares from people passing by.

Nice job Shiz. You're bang on, that is a hell of a brutal session.
I've done the Incline at max before, and it does make a load of difference.
The most I ever did as a cardio session was 50 minutes on a treadmill, but that was at 8-9mph throughout, before i knew better, so I know how ball busting hard that session must have been.

Posted by: shiznit2169

Quote:

Originally Posted by goob

It definitely was a tough session. But, you ran for 50 minutes at a speed of 8-9mph??? How were you able to keep up with that? That's gotta be impressive as well.

Posted by: goob

Quote:

Originally Posted by shiznit2169

It definitely was a tough session. But, you ran for 50 minutes at a speed of 8-9mph??? How were you able to keep up with that? That's gotta be impressive as well.

It was stupid, I was really fucked at the end of it, and it probably burned a shitload of muscle doing it. You get into it after a while, breathing becomes reular, tune out, and just keep going.
I like the way you mixed that up, more effective and interesting.

Posted by: katt

Where abouts in MA are you?

Posted by: shiznit2169

Quote:

Originally Posted by katt

Where abouts in MA are you?

foxboro, why?

Posted by: soxmuscle

Katt wants to make sure (her being in the pacific northwest) shes as far as absolutely possible away from you.

Posted by: soxmuscle

^ You know a joke isn't funny when you have to explain it with parenthesis.

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

Katt wants to make sure (her being in the pacific northwest) shes as far as absolutely possible away from you because she can't handle your big dong

How did you know about that?

Posted by: shiznit2169

Thursday

Main Lifts

1) Deadlift: 135/1x5, 225/1x3, 275/1x3, 315/1x3, 245/1x6 - RI = 60s

2) Standing OH Press: 85/1x5, 105/1x3, 135/2x3, 85/1x6 - RI = 60s

3) Step-ups: 30/1x12, 40/1x12 - RI = 60s

4) Chinups: bw/1x3, bw+25/2x6, bw/1x6 - RI = 60s

Misc. Work

5) Turkish Getup: 50/2x1 (1 each side)

This was rather tough. Just wanted to see where i was at. Not only is it physical, it's a mental thing as well.

6) 1-arm DB Snatch: 40/2x2 (each side)

Posted by: shiznit2169

Saturday - Conditioning

45 minute jog outside
Approx. 3-4 miles

basically, i just jogged at a moderate pace for a couple minutes, then sprint for a minute or so, then jog .. sprint .. jog and so forth. It was pretty tough since i had to endure the heat and a lot of uneven surfaces.

Posted by: shiznit2169

Monday

Main Lifts

1) Squat: 245/2x2, 225/1x2, 135/1x6 (tempo: 1-3-1) - RI = 75s

2) DB Bench: 80/1x2, 85/1x5, 85/1x4, 50/1x6 (tempo: 1-3-1) - RI = 75s

3a) Inverted Row: 3x10
3b) RDL: 185/2x6, 225/1x6 - RI = 60s

Misc. Work

4) Face pull: Stack#7/1x12, Stack#8/1x12 - RI = 30s

5) DB Curls: 30/1x10, 25/1x10 - RI = 30s

Posted by: shiznit2169

Tuesday - Conditioning

HIIT - Treadmill

45:00 minutes
502 calories burned
4 miles

Basically just did speed intervals of high intensity 1-2 minutes then alternate with moderate intensity for 1-2 minutes

Posted by: soxmuscle

Jesus, thats a lot of cardio.

Posted by: shiznit2169

I only run 2-3 times a week and lift 2 times a week. It may seem like a lot but it's equivalent to doing cardio 5-6 times a week but with a lower intensity and/or shorter in duration.

Posted by: shiznit2169

Thursday

Main Lifts

1) Deadlift: 225/2x8 - RI = 60s

2) Standing OH Press: 105/1x8, 95/1x8 - RI = 60s

3) Walking Lunges: 30/1x16 (8 each leg), 40/1x16 (8 each leg)

4) Pullups: bw/2x8 - RI = 60s

Misc. Work

5) 1-arm DB Snatch: 40/2x5 (each arm)

6) Dips: bw/1x10

Posted by: shiznit2169

wow, i have been out of it for a little over two weeks due to getting lasek eye surgery and i had to deal with pain during that time so my diet had been inconsistent and i only lifted twice in the last 17 days. As a result, i lost about 8 pounds in the month of August and i am pissed.

I am glad i got back into today (i'm back at school) and should expect to gain back what i lost rather quickly.

Today's Workout

A1 - Squats: 205/6x3
Rest 75sec
A2 - Seated Cable Rows: 160/6x3
Rest 75sec

B - DB RDLs: 60/3x12 - 30sec RI
C - Military Press: 75/12,12,8 - 30sec RI
D - WG Pullups: bw/2x8, bw/30 second negative

Good workout but my body was so out of it. Felt tired. I hate the first week back from a long break.

Posted by: soxmuscle

Howd the surgery go beyond the obvious pain? Was the problem solved?

Posted by: shiznit2169

Quote:

Originally Posted by soxmuscle

Howd the surgery go beyond the obvious pain? Was the problem solved?

The pain is normal because the laser causes your eyes to be severely dry for a couple weeks and it felt like there was an eyelash in my eye every time i blinked. My vision is excellent now and i never have to wear contacts and glasses again (until i'm very old and may need reading glasses). It's so much easier waking up and not having to deal with contacts and playing sports, swimming and everything that was tough to do with irritated contacts is so much easier.

It's worth it in the long run if you can handle the first couple weeks.

Posted by: shiznit2169

Wednesday

A1 - BB RDL's: 185/6x3 - RI = 60s
A2 - DB Bench Press: 70/6x3 - RI = 60s

B - Front Squat: 135/3x8 - RI = 30s

C - Chinups: bw/3x8 - RI = 30s

D - Seated DB OH Press: 40/3x8 - RI = 30s

ok workout. I am absolutely frustrated about how much strength and size i lost in the last month because of my surgery and back to college move-in. Everything feels so heavy and i often feel weak and nauseous. Because of this, i am losing motivation. I am still toughing it out but it's aggravating how you work so hard for years to get where you are only to fall back flat in just a month.

Posted by: soxmuscle

Surgery sounds cool.

Muscle memory, my friend. Keep plugging away and in a week or two, you'll be set.

Posted by: shiznit2169

I've noticed your the only one who replies in my journal. My popularity status on IM has hit rock bottom.

Posted by: soxmuscle

I'm the least popular IM member, everybody knows that.

Posted by: shiznit2169

Friday's Workout

A1 - Squats: 215/6x3
Rest 75sec
A2 - Seated Cable Rows: 175/6x3
Rest 75sec

B - DB RDLs: 65/3x12 - 45sec RI
C - Military Press: 85/10,10,7 - 45sec RI
D - WG Pullups: bw/8,8,5 - 45sec RI

Posted by: shiznit2169

Monday's Workout

A1 - BB RDL's: 205/6x3 - RI = 75s
A2 - DB Bench Press: 75/6x3 - RI = 75s

B - Front Squat: 155/3x8 - RI = 45s

C - Chinups: bw/8,8,4 - RI = 45s

D - Seated DB OH Press: 45/3x8 - RI = 45s

Posted by: DOMS

Solid workout, shiz.

So, are you an animal yet? Just remember, you're not really an animal until you urinate on the floor of your girlfriend's apartment to claim that territory, and her, as your own.

Just FYI...

Posted by: shiznit2169

Quote:

Originally Posted by DOMS

Solid workout, shiz.

So, are you an animal yet? Just remember, you're not really an animal until you urinate on the floor of your girlfriend's apartment to claim that territory, and her, as your own.

Just FYI...

... i think she would leave me and find another alpha male if i did that

Posted by: KelJu

Quote:

Originally Posted by shiznit2169

I've noticed your the only one who replies in my journal. My popularity status on IM has hit rock bottom.

I don't think your popularity as dropped. I think you are cool. Probably, you don't post in open chat anymore, so people have lost touched with you is all.

Posted by: shiznit2169

Quote:

Originally Posted by KelJu

I don't think your popularity as dropped. I think you are cool. Probably, you don't post in open chat anymore, so people have lost touched with you is all.

Ya i know, i was just joking. I just don't have much time anymore since i am back at school and am very busy. I still read a lot here but i just don't get involved in discussions as much as i used to.

Posted by: katt

I always look at your journal.. but don't post. I think alot of people do that.

Posted by: KelJu

Quote:

Originally Posted by shiznit2169

Yeah, the whole forums are slow, but it is a little more pleasant without the trouble makers that got banned.

Posted by: shiznit2169

Wednesday's Workout

A1 - Squats: 225/6x3
Rest 75sec
A2 - Seated Cable Rows: 190/6x3
Rest 75sec

B - DB RDLs: 80/4x6 - 60sec RI
C - Military Press: 95/4x6 - 60sec RI
D - WG Pullups: bw+15/2x6, bw/1x6 - 60sec RI

Posted by: shiznit2169

Friday's Workout

A1 - BB RDL's: 225/6x3 - RI = 75s
A2 - DB Bench Press: 80/6x3 - RI = 75s

B - Front Squat: 135/1x6, 155/1x6, 185/1x3, 205/1x3 - RI = 60s

C - Chinups: bw/2x12 - RI = 60s

Some jerkoff had the belt and was doing like 15 sets of 3 with only 10 pounds so i just did high reps

D - Seated DB OH Press: 50/3x6 - RI = 60s

Posted by: shiznit2169

Monday's Workout

A1 - Leg Press: 405/6x3 - RI = 60s
A2 - Chinups: bw+25/6x3 - RI = 60s

B - Pull-throughs: Stack#5/12,10,10 - RI = 45s

C - Standing DB OH Press: 30/12,10,10 - RI = 45s

D - BB Bentover Row: 135/3x12 - RI = 45s

E1 - DB Curls: 25/1x12
E2 - DB Tricep Scaption: 15/1x12 (both arms)

Posted by: shiznit2169

Wednesday's Workout

A1: Deadlifts - 255/6x3
Rest 75secs
A2: OH Press - 115/6x3
Rest 75secs

B: BB RDL's - 135/3x10
Rest 45secs

C: Flat DB Bench - 45/3x10
Rest 45secs

D: Pullups - bw/1x8, bw+25/1x6
Rest 45secs

Posted by: shiznit2169

Friday's Workout

A1: Leg Press - 495/6x3
Rest 75secs
A2: CG Chinups - bw+35/6x3
Rest 75secs

B: Standing DB OH Press - 40's/4x6
Rest 45secs

C: BB Bent Rows - 185/4x6
Rest 45secs

D: Sumo Deadlifts - 185/4x6
Rest 45secs

Posted by: shiznit2169

Monday's Workout

A1: Deadlifts - 275/6x3
RI = 75s
A2: Standing OH Press - 125/6x3
RI = 75s

B: BB RDL's - 185/4x6
RI = 60s

C: Pullups - bw/4x6 (tempo 3-1-1)
RI = 60s

D: DB Bench Press - 65/4x6
RI = 60s

Posted by: shiznit2169

Wednesday's Workout

A1: Front Squat - 165/6x3 (tempo 2-3-1)
RI = 75s
A2: Chinups - bw+45/6x3
RI = 75s

B: Speed Deads - 205/6x2
RI = 30s

C: Standing DB OH Press - 45/2x8
RI = 30s

D: Yate's Row - 185/2x8, 135/1x8 (tempo 1-3-1)
RI = 30s

Posted by: katt

Nice workout! Explain those tempos to me, would you? I don't really understand them,, what does the 2-3-1 mean exactly?

Posted by: goob

Quote:

Originally Posted by katt

I always look at your journal.. but don't post. I think alot of people do that.

Yup, I always keep an eye in.

Those speed deads sound rediculously brutal. Good job.

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