Thread: The road to Gainz-Ville

3/11/13
WEEK 7 // CHEST,TRIS,CALVES // 6-8 REPS

BB Bench Press
6 Reps 160
5 Reps 170
6 Reps 170
5 Reps - Drop 135

Incline DB Press
8 Reps 70
5 Reps 70
6 Reps - Drop 40

Chest Flyes
8 Reps 35
8 Reps 35
8 Reps - Drop 25

Cable Crossover
8 Reps 90
8 Reps 90
8 Reps - Drop 50

Tricep Pulldown
8 Reps 50
8 Reps 50
8 Reps 50
8 Reps - Drop 30

DB Tricep Ext
8 Reps 40
7 Reps 40
7 Reps - Drop 25

Tricep Kickbacks
8 Reps 20
8 Reps 20
8 Reps - Drop 10

Calf Raise
14 Reps 527
14 Reps 527
14 Reps 527

Seated Calf Raise
14 Reps 151
14 Reps 151
14 Reps - Drop 101

PREWORKOUT//
2 Uncut
4 NO Uptake


INTRA//
COMPETE


Thoughts:


Today's workout went pretty well. Trying to hit the minimum reps while going heavier than last month's week 3. 200 here we go! Focus/strength was pretty good from the Uncut. I even added a couple sets of dips plus a few reps on the leg press. Felt pretty good overall about this workout.

3/12/13
WEEK 7 // BACK,BI'S,ABS // 6-8 REPS

Bent Over Row
6 Reps 135
7 Reps 125
7 Reps 125
8 Reps - Dropset 100

Wide Pulldown - Behind Neck
8 Reps 150
8 Reps 150
7 Reps - Dropset 115


Seated Cable Rows
6 Reps 130
8 Reps 130
6 Reps - Dropset 100


Rev-Grip Pulldown
5 Reps 150
6 Reps 145
5 Reps - Dropset 115

BB Curl
8 Reps 60
8 Reps 60
8 Reps 60
6 Reps - Dropset 40

Preacher Curl
8 Reps 40
8 Reps 40
8 Reps - Dropset 30

1 Arm Cable Curl
8 Reps 30
8 Reps 30
7 Reps - Dropset 20

Weighted Hip Raise
14 Reps 15
14 Reps 15
14 Reps 15

Cable Crunch
14 Reps 40
14 Reps 40
14 Reps 40

Oblique Crunch
14 Reps
14 Reps
14 Reps

PREWORKOUT//
1 Uncut + 1 RPM


INTRA//
Energized N'Gage






Thoughts:




As for my workout, I felt pretty good about it. Dialed back a few weights just to get really good form and contractions than just asking to snap my shyt up. Energy was good throughout and after the workout. Don't feel as beat up as last week, granted last week had higher reps. When I got to abs I was pretty worked and spent.

3/13/13
Cardio - 40 Mins Elliptical //Moderate pace






PREWORKOUT//
1 Fat Free + 1 RPM


INTRA//
iForce Compete






Thoughts:
Cardio day on the Elliptical. I've been taking Fat Free on cardio days and have been sweating a lot while going at a moderate pace. Didn't get much sleep last night as I caught up on a few shows on the DVR. Energy felt great, though it was 11pm when I got out of bed. Good thing today was an off day at work. I took some readings on the calipers and I've been losing some mm's. Should have formal stats on Sunday.

3/14/13
WEEK 7 // SHOULDERS, CALVES// 6-8 REPS

DB Shoulder Press
8 Reps 60
7 Reps 60
6 Reps 60
6 Reps - Dropset 40


BB Upright Row
8 Reps 65
8 Reps 65
8 Reps - Dropset 45


1 Arm Cable Lateral Raise
6 Reps 30
6 Reps 30
6 Reps - Dropset 20


BO DB Delt Raise
8 Reps 25
8 Reps 25
8 Reps - Dropset 17.5


BB Shrug
8 Reps 150
8 Reps 150
8 Reps 150
8 Reps - Dropset 125

Seated Calf Raise
14 Reps 527
14 Reps 527
14 Reps 527
14 Reps 527

Leg Press Calf Raise
14 Reps 151
14 Reps 151
14 Reps 151
14 Reps - Dropset 126

PREWORKOUT//
2 Uncut


INTRA//
Compete


Thoughts:
Sleep has been off the last two days. Decided to keep using ErgoZZZ to help w/ sleep for the mean time.


Had to get up at 4am and drop my brother off to get some surgery done early in the morning. Figured I'd try an early morning workout. Felt pretty good working out at dawn then getting out at sun up. Tried 65's on DB presses, but looks like I need a little spot to bring them up fully. For having 3 hours of sleep, 2 Uncut made me feel I had about 8 hours of sleep. Energy was pretty good for 6am training.

3/15/13
WEEK 7 // LEGS/ABS// 6-8 REPS

Squat
6 Reps 205
6 Reps 225
6 Reps 240
8 Reps - Dropset 135

Front Squat
7 Reps 135
7 Reps 135
8 Reps - Dropset 100

Leg Extension
8 Reps 110
8 Reps 110
8 Reps - Dropset 85

Deadlift
5 Reps 215
6 Reps 215
5 Reps 215
8 Reps - Dropset 135

Leg Curl
8 Reps 80
7 Reps 80
7 Reps 80
7 Reps - Dropset 50

Hip Raise
14 Reps
14 Reps
14 Reps

Cable Crunch
14 Reps 45
14 Reps 55
14 Reps 65

Wood Chopper
14 Reps 32.5
14 Reps 32.5
14 Reps - Dropset 32.5

PREWORKOUT//
2 Uncut

INTRA//
Compete

Thoughts:

Energy and focus was off to a good start. Having 9 hours of sleep today helped alot.

Leg days I do half my workouts at home since I prefer 7ft BB's for squats and DL's. The other half I use machines at the gym. Workout went pretty well granted the reps were fairly short. Got a pretty good idea of what weights to hit next week for 3-5 reps. I might even go for 1RM next week. Overall, endurance felt great as I was taking shorter breaks than usual.

3/18/13
WEEK 8 // CHEST,CALVES// 3-5 REPS

BB Bench Press
3 Reps 180
3 Reps 180
3 Reps 180
5 Reps - Drop 135

Incline DB Press
3 Reps 75
5 Reps 70
5 Reps - Drop 45

Chest Flyes
5 Reps 45
5 Reps 45
5 Reps - Drop 30

Cable Crossover
5 Reps 100
5 Reps 110
3 Reps 120
5 Reps - Drop 80

Tricep Pulldown
5 Reps 70
3 Reps 70
3 Reps 70
5 Reps - Drop 40

DB Tricep Ext
6 Reps 50
6 Reps 50
6 Reps - Drop 27.5

Tricep Kickbacks
5 Reps 25
5 Reps 25
5 Reps - Drop 10

Calf Raise
9 Reps 572
12 Reps 572
12 Reps 572

Seated Calf Raise
9 Reps 191
9 Reps 191
9 Reps 191

PREWORKOUT//
3 Uncut
1 Versa 1

INTRA//
Compete


Thoughts:

Took 3 Uncut's plus a Versa 1 cap. Focus was insane and energy felt pretty natural.

Pretty good workout today. Ended the last chest workout for Phase 2. Tried to hit 190 and 185 for 1RM, but just gased out after those 3 sets of 180. Atleast I hit the required sets. Going for 190-195 for the end of Phase 3. Had to go down on the second set of Incline DB's as the chair felt awkward to get the weights up. Noted to get a spot next time. Though workouts were short, I was really sweaty from the workout.

3/19/13
WEEK 8 // BACK,BI'S// 3-5 REPS

Bent Over Row
3 Reps 150
3 Reps 145
5 Reps 145
5 Reps - Dropset 135

Wide Pulldown - Behind Neck
5 Reps 165
5 Reps 170
5 Reps 170
5 Reps - Dropset 115

Seated Cable Rows
5 Reps 145
5 Reps 145
5 Reps - Dropset 115


Rev-Grip Pulldown
5 Reps 160
5 Reps 160
5 Reps - Dropset 115


BB Curl- (Assuming EZ Curl bar is 18#'s)
5 Reps 68
3 Reps 68
3 Reps 68
5 Reps - Dropset 38

Preacher Curl
5 Reps 60
4 Reps 60
5 Reps - Dropset 40

1 Arm Cable Curl
5 Reps 50
5 Reps 50
5 Reps - Dropset 30

Weighted Hip Raise
9 Reps 25
9 Reps 25
9 Reps 25

Ab Crunch Machine
9 Reps 120
9 Reps 120
9 Reps 120

DB Side Bend
9 Reps 45
9 Reps 45
9 Reps 45

PREWORKOUT//
3 Uncut
1 Versa 1


INTRA//
Compete
Thoughts:


Solid back/bi's workout today. For BB Rows, my calices just kept bugging. Noted to use gloves or wrist wraps next time. Felt pretty good about my strength. I could have gone heavier, but it was a little bit awkward to get a wide grip and go heavy on Lat Pulldowns. Had to get on the seat and use my body weight to get the weight down. Oh, the troubles of a manlet. Might start doing weighted pull-ups if it ever gets to that point. I just realized that it might be spring break for some kids as it got busy around lunch time. Damn crossfitters came out of the woodwork too. Anyway that gave me more motivation to finish up my workout by taking short breaks. Energy, pump and focus was all solid today.


Also checked my weight and I'm down .5# plus my lever belt is getting loose again. With my strength going up and body fat going down my cut is going fairly well.

3/21/13
WEEK 8 // SHOULDERS,CALVES// 3-5 REPS

DB Shoulder Press
5 Reps 65
4 Reps 65
5 Reps 65
5 Reps - Dropset 45

BB Upright Row
3 Reps 83
3 Reps 78
5 Reps - Dropset 68

1 Arm Cable Lateral Raise
4 Reps 35
5 Reps 35
5 Reps - Dropset 20

BO DB Delt Raise
5 Reps 30
5 Reps 30
5 Reps - Dropset 15

BB Shrug
5 Reps 150
5 Reps 160
5 Reps 160
5 Reps - Dropset 120

Leg Press Calf Raise
9 Reps 572
20 Reps 572
20 Reps 572
20 Reps 572

Calf Raise Machine
9 Reps 190
9 Reps 190
9 Reps 190
9 Reps 190

PREWORKOUT//
2 Uncut
1 Versa-1
2 Osteosport


INTRA//
Compete




Thoughts:




F*ck yah PR. I don't really like calling out PR's, but for DB shoulder presses last week I struggled at 65's. The planets were aligned, pwo felt great, hormones beastin up, I had to get at those 65's again. Nailed it. I think I can go hit the 70's or 75's. Only difference between this week and last week is that I trained later in the morning as opposed to 6am. However, training at 6am last week felt pretty good. Also did a few ROM exercises for my shoulder. That might of helped a little. Everything else seemed easier and blew through the rest of the workout. Wanted to cardio, but tomorrow is leg day.

3/22/13
WEEK 8 // LEGS,ABS// 3-5 REPS

Deadlift
3 Reps 225
3 Reps 235
3 Reps 240
5 Reps - Dropset 135


Leg Extension
5 Reps 115
5 Reps 130
5 Reps 130
5 Reps 130
5 Reps - Dropset 100

Seated Leg Curl
5 Reps 100
4 Reps 100
3 Reps 100
4 Reps - Dropset 80

Hip Raise Weight
9 Reps 25
9 Reps 25
9 Reps 25

Ab Crunch Machine
9 Reps 120
9 Reps 140
9 Reps 150

Plank
75 sec Rep
75 sec Rep
75 sec Rep

PREWORKOUT//
2 Uncut
4 NO Uptake

INTRA//
COMPETE


Thoughts:


Today was Eh. Decided to start off w/ Deadlifts before squats so I can get a higher lift. DL's felt great and I could've added 5-10lbs, but I'll shoot for that next month. Once I got to squats, my back just gave out and 245 just felt too heavy to carry. Granted I did 240 last week. My back was just burned out. Did a few reps at 245, but I didn't go parallel so didn't count it. Failed the next few attemps and just called it. Will attempt again on Sunday. Went to the gym and killed the rest of the workout.


I may try heavy DL on back day or Squatting first. We'll see on month 3.

Whammy!

3/24/13
WEEK 8 // SQUATS// 3-5 REPS

Squat
5 Reps 135
3 Reps 180
3 Reps 205
3 Reps 225
4 Reps 245
5 Reps 255
3 Reps 265
3 Reps 275
Fail 285
3 Reps 280


Front Squat
5 Reps 1335
5 Reps 145
5 Reps 155
5 Reps - Dropset 135


30 mins Elliptical

PREWORKOUT//
2 Uncut
2 Osteosport


INTRA//
COMPETE


Thoughts:


Solid workout today. I was well rested and my back wasn't as sore so I was ready to wrap up the squats. I couldn't believe I had used a good majority of my available weights. Not sure what to do when I max out. Either get a new gym or some new 45's.


Stats are good this week. Lost half a pound and a couple mm's on my abdomen via calipers. So I'm currently at 152.5 and 12.9%BF. Not bad for eating a bit under maintenance.

Yus!

3/25/13
WEEK 9 // CHEST,TRIS,CALVES// 12-15 REPS

BB Bench Press
10 Reps 145
10 Reps 140
10 Reps 135
13 Reps 125

Incline BB Press
13 Reps 100
10 Reps 100
8 Reps 100


Close Grip BB Pres
8 Reps 100
9 Reps 90
12 Reps 70

Chest Flyes
13 Reps 35
10 Reps 35
9 Reps 35

Cable Crossover
12 Reps 80
8 Reps 70
12 Reps 50
12 Reps 50

Tricep Pulldown
12 Reps 40
12 Reps 35
12 Reps 35
12 Reps 35

1 Arm Tricep Ext
15 Reps 15
15 Reps 15
15 Reps 15

Calf Raise
30 Reps 477(7)
30 Reps 477(7)
30 Reps 477(7)

Calf Press Machine
30 Reps 130
30 Reps 130
30 Reps 130

PREWORKOUT//
4 NO Uptake
Dstunner


INTRA//
COMPETE




Thoughts:


Not one of my best workouts for high volume. Coincidentally I've been Drive throughout the log and my muscle fatigue hit much earlier around rep 9-10. Weights are only 5-10#'s higher than Month 2 - Week 1. Also used a different PWO, but I hate to rule supplements as an excuse, but it seems as though today just wasn't my day. On the lighter side of things, I got a pretty good pump and w/ what weights I could do I made sure to get that MMC down.

3/26/13
WEEK 9 // BACK,BI'S,ABS// 12-15 REPS

Bent Over Row
15 Reps 90
15 Reps 90
12 Reps 110
12 Reps 110


Wide Pulldown
15 Reps 115
13 Reps 120
11 Reps 120


S.Arm Pulldown
12 Reps 45
12 Reps 40
15 Reps 40


Seated Cable Row
13 Reps 85
13 Reps 90
12 Reps 90


BB Curl
13 Reps 40
12 Reps 40
12 Reps 40
12 Reps 40

Incline DB Curl
12 Reps 12.5
12 Reps 12.5
12 Reps 12.5

Concentration Curl
12, 12 Reps 12.5
10, 12 Reps 12.5
10, 12 Reps 12.5

Hip Raise
30 Reps
30 Reps
30 Reps

Crunches
30 Reps
30 Reps
30 Reps

Oblique Crunches
30 Reps
30 Reps
30 Reps

PREWORKOUT//
3 NO Uptake
2 Uncut
2 Drive


INTRA//
COMPETE
Creavar


Thoughts:


Busy day! Today felt great, used my typical PWO and was really focused. Weights were dialed in right to hit 12-15. Some were fairly light so I just forced negatives which gave an extra burn. Pumps were just crazy.


Overall the recovery and endurance has been good on this high volume week. Must be the Drive since I got back on it.

3/28/13
WEEK 9 // SHOULDERS,CALVES// 12-15 REPS

DB Shoulder Press
12 Reps 50
12 Reps 50
11 Reps 50
10 Reps 50

Side Lateral Raise
15 Reps 15
15 Reps 15
15 Reps 15

DB Upright Row
13 Reps 30
12 Reps 30
12 Reps 30

BO DB Delt Raise
12 Reps 15
12 Reps 15
12 Reps 15

DB Shrug
15 Reps 55
15 Reps 55
15 Reps 55
15 Reps 55

Seated Calf Raise
30 Reps 477(7)
30 Reps 477(7)
30 Reps 477(7)
30 Reps 477(7)

Leg Press Calf Raise
30 Reps 145
30 Reps 160
30 Reps 160
30 Reps 160

PREWORKOUT//
1 Uncut
1 RPM
1 Versa-1


INTRA//
COMPETE
Creavar


Thoughts:


Pretty good and quick shoulder day. Recovery has been great as well as energy levels post workout. Compared to last month's volume workout, I'd be laying down for a little bit of rest.

3/29/13
WEEK 9 // LEGS,ABS// 12-15 REPS

Squat
13 Reps 150
12 Reps 150
15 Reps 150
12 Reps 150

Deadlift
12 Reps 150
12 Reps 150
12 Reps 150
12 Reps 150


Leg Extension
12 Reps 85
12 Reps 85
12 Reps 85

Leg Press
12 Reps 347(4)
12 Reps 347(4)
12 Reps 347(4)

Lying Leg Curls
12 Reps 50
12 Reps 50
12 Reps 50
12 Reps 40

Hip Raise
20 Reps
20 Reps
20 Reps

Crunches
30 Reps
30 Reps
30 Reps

Plank
1 min Rep
1 min Rep
1 min Rep

PREWORKOUT//
2 Uncut
1 Versa-1


INTRA//
COMPETE
Creavar


Thoughts:


So I came to the conclusion that I've had a pulled hamstring for the past 5 days. It seemed like DOMs at first, but the light pain is on only one side. I'm pretty sure it was from doing calf presses. I had adjusted my foot placement while pressed, so I had all the weight on one leg for a moment. Derp.


Anyway I ended up training legs as it wasn't bother some. Had to go light on lying leg curls though. Gonna ICE it up and rest the whole weekend. Should have a Week 3 review by Sunday.

4/8/13
WEEK 10 // CHEST// 9-11 REPS

BB Bench Press
10 Reps 145
9 Reps 145
6 Reps 145
5 Reps 135

Incline DB Press
11 Reps 40
11 Reps 40
11 Reps 40


Close Grip BB Pres
9 Reps 100
6 Reps 100
9 Reps 85

Chest Flyes
11 Reps 35
11 Reps 35
11 Reps 35


Chest Press - Mach
4 Reps 180
4 Reps 180
4 Reps 180

Pec Fly - Mach
11 Reps 115
11 Reps 115
11 Reps 115

Cable Crossover
11 Reps 60
11 Reps 60
11 Reps 60

Tricep Pulldown
11 Reps 40
11 Reps 40
10 Reps 40
9 Reps 40

1 Arm Tricep Ext
11 Reps 20
11 Reps 20
11 Reps 20

PREWORKOUT//
2 Uncut
1 Versa-1


INTRA//
COMPETE
Creavar




Thoughts:


Back in action, but far from 100% recovery. Still a bish to drive or sit. Basically I pulled a hamstring muscle two weeks ago w/out even knowing. I simply thought it was DOMs lasting longer than usual. I ended up still doing legs on the 5th day which made the injury worse. The past week I've just been recovering.


The workout was so so. I tried to meet in the middle of picking up where I left and heavier than week 1's weight. Felt like I lost a little bit of strength during the recovery week. Rather than be butt hurt, I figured I would just try and hit the required reps w/ whatever weights I could.


Endurance felt great overall. Other than feeling slightly weak, I felt like I had a lot of extra energy. I added a couple extra exercises to compensate for calf workouts. I don't think I would be able to workout legs this week.

4/9/13
WEEK 10 // CHEST// 9-11 REPS

Bent Over Row
11 Reps 120
11 Reps 120
11 Reps 120
11 Reps 120

Wide Pulldown
9 Reps 130
11 Reps 130
11 Reps 130

S.Arm Pulldown
11 Reps 45
11 Reps 50
9 Reps 50

Seated Cable Row
10 Reps 105
9 Reps 105
9 Reps 105

BB Curl
9 Reps 60
8 Reps 60
9 Reps 50
9 Reps 50

Incline DB Curl
8 Reps 20
7 Reps 20
9 Reps 15

Concentration Curl
8 Reps 15
7 Reps 20
8 Reps 20

Weighted Crunches
11 Reps 60
11 Reps 60
11 Reps 60

DB Side Bend
11 Reps 50
11 Reps 50
11 Reps 50

PREWORKOUT//
2 Uncut
1 Versa-1
4 Drive


INTRA//
COMPETE
Creavar


Thoughts:


Barely got enough sleep since I woke up to my leg throbbing. Ended up being restless for a few hours till dawn and went back to sleep. Surprisingly when I woke up 2 hours later I felt energetic and fuq'n hornitos.


Workout was pretty good as I dialed in the right weights to hit the required reps. Back felt stronger so I was able to go higher than week 1's cycle. I'm guessing I lost a bit of strength in my chest. Endurance felt great though. Wen't light on DB curls again, but focused on negatives. Got some really good pumps.

4/11/13
WEEK 10 // SHOULDERS// 9-11 REPS

DB Shoulder Press
11 Reps 60
10 Reps 60
7 Reps 60
7 Reps 60

Side Lateral Raise
11 Reps 25
10 Reps 25
10 Reps

DB Upright Row
11 Reps 35
10 Reps 35
9 Reps 35

BO DB Lat Raise
11 Reps 20
10 Reps 20
10 Reps 20

BB Shrug
11 Reps 65
11 Reps 65
11 Reps 65
11 Reps 65

PREWORKOUT//
D-Stunner
1 Versa-1
4 Drive


INTRA//
COMPETE
Creavar




Thoughts:


Today was short and sweet. Wanted to do abs to replace calves, but my hamstring was cramping up so did wrist curls instead. Tried a different pwo today and noticed a bit of lack of endurance. Either way the workout was good. Got in the necessary reps. Pretty happy I was able to rep out 60's. 65's should be fairly easy to hit 6-8 next week.


Forgot my phone so I couldn't try out my new bluetooth headphones. I tried to get amped to the gym music, but Hall and Oates wasn't quite cutting it. I guess it's like trying to fap to Better Homes magazine. Not going to happen lol Had planned to work out legs lightly since my leg felt great yesterday. However, today it just acted up.


Here's a bad idea, putting on Icy Hot after a shower and not wash your hands when you put on lotion. Results, smelling like you've been rolling around in Certs while your body feels tingly.

[QUOTE=Obey46;870039]4/14/13
WEEK 11 // CHEST// 6-8 REPS

BB Bench Press
6 Reps 170
3 Reps 170
6 Reps 160
6 Reps 160
6 Reps - Drop 115


Incline DB Press
8 Reps 65
5 Reps 65
4 Reps - Drop 45

Chest Flyes
7 Reps 40
6 Reps 40
8 Reps - Drop 25

Cable Crossover
8 Reps 80
6 Reps 80
6 Reps - Drop 60

Tricep Pulldown
8 Reps 50
8 Reps 50
8 Reps 50
8 Reps - Drop 30

Close Grip BB Pres
8 Reps 110
6 Reps 120
6 Reps - Drop 95

1 Arm Tricep Ext
8 Reps 30
8 Reps 30
8 Reps - Drop 15

DB Side Bend
20 Reps 40
20 Reps 40
20 Reps 40


Rope Crunches
15 Reps 60
10 Reps 50
10 Reps 50

PREWORKOUT//
3 Uncut
1 Versa-1
2 Drive


INTRA//
COMPETE
Creavar


Thoughts:


Had to skip legs on Friday due to my hamstring acting up. It's been two weeks since I did legs since my injury. Going on week 4 on the pulled hamstring. Ignored the slight pains on various bench exercises, but somewhat distracted me a little.


Didn't wan't to wait till Monday to hit chest so figured I'd hit it. Had to go slightly lighter than the previous month. I did 175lbs across the board, but for today I dropped down to 170 and 160. Everything else felt good, paused for a second on each eccentric contraction on pec flys which made 40lbs seem tougher. Can't wait till this damn hamstring is healed so I can go harder.

Lookin good man, hope that leg heals up.

4/15/13
WEEK 11 // BACK,BI'S// 6-8 REPS

Bent Over Row
8 Reps 115
7 Reps 135
7 Reps 135
8 Reps 135
8 Reps - Dropset 115

Wide Pulldown
8 Reps 160
7 Reps 160
8 Reps - Dropset 115

S.Arm Pulldown
8 Reps 55
8 Reps 55
8 Reps - Dropset 35

Seated Cable Row
6 Reps 130
6 Reps 130
6 Reps - Dropset 100

BB Curl
5 Reps 78
3 Reps 73
6 Reps 68
6 Reps - Dropset 40

Incline DB Curl
6 Reps 30
6 Reps 30
6 Reps - Dropset 15

Concentration Curl
4 Reps 30
6 Reps 25
6 Reps - Dropset 25

Hip Raise Weight
14 Reps
14 Reps
14 Reps

Ab Crunch
14 Reps 70
14 Reps 70
14 Reps 70

Oblique Crunches
14 Reps
14 Reps
14 Reps

PREWORKOUT//
D Stunner - 1.5 scoops
1 Versa-1
4 Drive


INTRA//
COMPETE
Creavar


Thoughts:


Solid workout today. Back felt strong and my hamstring wasn't bothering much. Wore my knee brace and it seemed to compress the pulled muscles in the right places. Hopefully I can hit legs on Thursday.

Originally Posted by bigcruz

Lookin good man, hope that leg heals up.

Thanks bro. It's slowly yet surely recovering.

4/16/13
WEEK 11 // SHOULDERS// 6-8 REPS

DB Shoulder Press
Warm Up
5 Reps 30
3 Reps 30
3 Reps 45
3 Reps 55


Working Set
7 Reps 65
4 Reps 65
5 Reps 55
6 Reps - Dropset 35

Side Lateral Raise
6 Reps 30
6 Reps 30
6 Reps - Dropset 20

DB Upright Row
7 Reps 40
6 Reps 40
6 Reps - Dropset 30

BO DB Delt Raise
8 Reps 30
7 Reps
6 Reps - Dropset 15

BB Shrug
8 Reps 70
8 Reps 70
8 Reps 70
8 Reps - Dropset 50

PREWORKOUT//
D Stunner - 1.5 scoops
1 Versa-1
4 Drive


INTRA//
COMPETE
Creavar


Thoughts:


Started out great. I tanked and couldn't get the 65's on the third set. I did more warm ups than usual and I did more reps on the first set. Either way I'm a week ahead on weights than last month. Maybe I'll hit 70's next week or rep out more on 65's. I was also thinking about my back too. Form was slightly phuked getting them up. Noted to bring my belt next week. Short workout today. I ended up doing a light leg workout to see what I can do on leg day. Did a couple exercises and very low weight. Till I got to the incline leg press, that's when my hamstrings started to hurt. So I basically pinpointed where I got my injury from. From doing calf presses on the incline leg press.

4/18/13
WEEK 11 // SQUATS,DL'S & CURLS//

Warm up - Jump rope 20 mins


SQUATS RND 1
Warm Up
5 Reps 135
9 Reps 150


Hamstrings started to cramp.



Pyramid DB Curls w/ Fat Gripz
15 Reps 15
12 Reps 20
8 Reps 30
8 Reps 30
12 Reps 20
15 Reps 15



SQUATS RND 2
5 Reps 135
5 Reps 150
5 Reps 175
5 Reps 190
4 Reps 215



Deadlifts
9 Reps 135
9 Reps 150

PREWORKOUT//
J3D 1,3 - 1 scoop
Creavar
1 Versa-1
4 Drive
Alcar


INTRA//
COMPETE
DAA


Thoughts:


Leg started feeling cramp so I almost didn't go through the workout. Had already taken my pre-workout so I was amped to do something. Started off with Body Weight squats then moved on to BB warmups. They felt great getting past parallel. By the second set, both my hamstrings cramped up. Don't think I stretched enough or possibly due to not doing squats for the past 2-3 weeks. Ended up doing 15 mins on the elliptical to warm it up more. Since the fatgripz fit my Powerblock DB's I decided to try them out.


By that time, my legs were feeling good so decided to hit squats again. Stopped after 2 sets of DL's as my bummed hamstring started bothering me again. Hope I didn't make it worse again.

4/21/13
WEEK 12 // CHEST & TRI'S//

Warm up - Jump rope 20 mins


BB Bench Press
5 Reps 95
3 Reps 135
2 Reps 155
3 Reps 175
2 Reps 180
1 Reps 185
1 Reps 180
5 Reps - Dropset 135


Incline DB Press
5 Reps 70
4 Reps 75
4 Reps 75
5 Reps - Drop 45


Chest Flyes
5 Reps 45
5 Reps 45
5 Reps - Drop 25

Cable Crossover
5 Reps 90
5 Reps 100
5 Reps 110
4 Reps 120
10 Reps - Drop 60

Tricep Pulldown
5 Reps 60
5 Reps 65
4 Reps 70
5 Reps - Drop 40

Close Grip BB Pres
5 Reps 130
5 Reps 140
5 Reps - Drop 150
5 Reps - Drop 110

1 Arm Tricep Ext
3-5 Reps 35
3-5 Reps 35
3-5 Reps - Drop 20


Wrist Curls Front/Behind - 45# BB 6x15


Cardio - 20 mins Elliptical

PREWORKOUT//
3 - Uncut
Creavar
1 Versa-1
4 Drive
Alcar


INTRA//
COMPETE
DAA


Thoughts:


Pretty happy about today. Today marks the end of the 12 week program for Chest. Took 3 caps of Uncut for PR's and a bit of strength. Felt a little over stimmed, but focus was strong. Had so much endurance I added atleast 1-5 more sets. Goal for this month pre injury was to hit 190 bench. I did about 185 for 2(didn't count 1 rep since I didn't go far down enough). CG Bench press wen't up surprisingly. Guess I was on one today.


Here are a few stats over the past few months of the program:


Month 1 - BP Week 4 - 4x170, 3x170, 1x170
Month 2 - BP Week 4 - 3x180, 3x180, 3x180
Month 3 - BP Week 4 - 2x180,1x185,1x180 - Should have wen't for more reps of 180, but forgot to compare Month 2 before the workout.

4/21/13
WEEK 12 // BACK & BI'S// 3-5 Reps

Warm up - Jump rope 20 mins


Weighted Pullup
3 Reps 30(180 total)
3 Reps 30(180 total)
3 Reps bw(150 total)


Bent Over Row
5 Reps 150
5 Reps 150 strapped
5 Reps 150 strapped
5 Reps - Dropset 135


Deadlift
3 Reps 135
2 Reps 215
2 Reps 255 strapped
3 Reps 215

Wide Pulldown
7 Reps 150
7 Reps 150
7 Reps - Dropset 100

S.Arm Pulldown
4 Reps 70
4 Reps 70
5 Reps - Dropset 40

Seated Cable Row
5 Reps 145
5 Reps
5 Reps - Dropset 100

BB Curl
5 Reps 75
3 Reps 75
3 Reps 75
8 Reps - Dropset 45

Incline DB Curl
5 Reps 35
5 Reps 35
8 Reps - Dropset 20

Concentration Curl
3 Reps 35
3 Reps 35
5 Reps - Dropset 15

21's
21 Reps 30
21 Reps 30
21 Reps 30


Hip Raise
9 Reps
9 Reps
9 Reps

Ab Crunch Machine
9 Reps 120
9 Reps 120
9 Reps 120

DB Oblique Bend
9 Reps 60
9 Reps 60
9 Reps 60

PREWORKOUT//
3 - Uncut
Creavar
1 Versa-1
4 Drive
Alcar


INTRA//
COMPETE
DAA


Thoughts:


Another solid strength workout. Could have gone a bit heavier, but I got some good reps on what I did. PR'd on most of the lifts, especially deadlifts. Could have bumped up more, but I wanted to take it easy and have enough energy for the rest of the workout. I might just dedicate a day for deadlifting. Tomorrow I'm hitting up shoulders. Hoping to push some 70's.

4/23/13
WEEK 12 // SHOULDERS & CARDIO// 3-5 Reps

Warm up - Jump rope 20 mins


DB Shoulder Press
5 Reps 65
5 Reps 65
5 Reps 65
6 Reps - Dropset 40


Side Lateral Raise
3 Reps 35
3 Reps 35
5 Reps - Dropset 20


DB Upright Row
5 Reps 45
5 Reps 45
5 Reps - Dropset 30


BO DB Delt Raise
5 Reps 35
5 Reps 35
5 Reps - Dropset 20


BB Shrug
5 Reps 165
5 Reps 165
5 Reps 165
5 Reps 165




20 Mins on the Ellliptical

PREWORKOUT//
3 - Uncut
Creavar
1 Versa-1
4 Drive
Alcar


INTRA//
COMPETE
DAA


Thoughts:


Pretty good workout today. Brought my belt and 65's felt light. Tried 70's, but I couldn't get it up solo. That's alright. Thinking of doing another 4 weeks of this program and then start PHAT once my hamstring heals up 100%. Also thinking of adding OHP's to this routine.

4/26/13
WEEK 12 // ARMS//

Warm up - Jump rope 20 mins


DB Curls w/ Fat Gripz
15 Reps 20
12 Reps 25
8 Reps 30
8 Reps 30
12 Reps 25
15 Reps 20

Tricep Ext
15 Reps 35
12 Reps 40
8 Reps 50
8 Reps 35

OLY BB Curl
5 Reps 65
5 Reps 65
5 Reps 65
5 Reps 65
5 Reps 65

DB Skullcrusher w/ Fat Gripz
15 Reps 20
12 Reps 25
8 Reps 30
8 Reps 20

Hammer Curl
15 Reps 20
12 Reps 25
8 Reps 30
8 Reps 30
12 Reps 25
15 Reps 20


DB Tri Kickbacks
15 Reps 20
12 Reps 25
8 Reps 35
8 Reps 35
12 Reps 25
15 Reps 20


20 Mins on the Ellliptical

PREWORKOUT//
Cardio Igniter
Creavar
1 Versa-1
4 Drive


INTRA//
COMPETE
DAA


Thoughts:


Basically canned yesterday's leg workout. Felt weak as I was struggling w/ 135's. Was probably due to the GI issues I had lately. Barely felt like eating. Wanted to hit arms regardless how I felt so I popped in a Body Beast DVD for a little more motivation. Added some fatgrippz to make it difficult.

4/28/13
WEEK 13 // CHEST, TRI'S & CALVES//

BB Bench Press
13 Reps 135
10 Reps 135
12 Reps 135
13 Reps 135

First two reps the tempo was slow w/ a pause. Started to fatigue so I upped the tempo.


Incline BB Press
11 Reps 100
8 Reps 100
13 Reps 80


Wasn't happy with this set. Had to move up my stands and chair to accommodate this workout. Bench setting was higher on the first two sets till I lowered it to 3. Will probably just stick to DB's.

Chest Flyes
15 Reps 30
12 Reps 30
12 Reps 30


Slow tempo and got a good burn.


Cable Crossover
12 Reps 70
12 Reps 70
12 Reps 60
12 Reps 60


Had some good reps. Started to fatigue so I dropped down the weights.


Tricep Pulldown
15 Reps 35
15 Reps 40
15 Reps 40
15 Reps 45


Felt stronger with this workout.


Close Grip BB Pres
10 Reps 95
6 Reps 95
6 Reps 70

Not a good set.


Skullcrushers
15 Reps 30
15 Reps 30
15 Reps 30

Leg Press Calf Raise
30 Reps 55
30 Reps 55
30 Reps 55


I haven't done this in almost a month. My leg still cramped so what I did was not lock out my legs this time around. Got a good burn on my calves w/out strain.

Calf Press Machine
30 Reps 85
30 Reps 85
30 Reps 85


20 Mins on the Ellliptical

PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive


INTRA//
COMPETE
DAA


Thoughts:


Really need to just chalk it up and lift lighter on high volume chest. Chest seems to be my weak point and the lagging part of my muscles.




[QUOTE=Obey46;870486]4/28/13
WEEK 13 // CHEST, TRI'S & CALVES//

BB Bent Over Row
15 Reps 120
14 Reps 120
15 Reps 120
15 Reps 120


Felt strong on this workout. Really pushed to try and hit 15 reps.


Deadlift
15 Reps 120
15 Reps 120
15 Reps 120
15 Reps 120


Wanted to hit high reps so wen't light with the weights. Felt a good burn by rep 10 which made me work for the next 5.

Wide Pulldown - Behind Neck
15 Reps 100
13 Reps 115
12 Reps 115


Seated Cable Rows
15 Reps 85
13 Reps 90
12 Reps 90



S. Arm Pulldown
15 Reps 40
15 Reps 40
14 Reps 40

BB Curl
15 Reps 40
15 Reps 40
12 Reps 40
13 Reps 40


These felt easy and gave a pretty good pump. Got more motivation out of it.


Preacher Curl
12 Reps 30
12 Reps 30
12 Reps 30

1 Arm Cable Curl
15 Reps 15
13 Reps 20
15 Reps 25

Hip Raise
30 Reps
20 Reps
20 Reps

Crunches
30 Reps
30 Reps
30 Reps

Oblique Crunches
30 Reps
20 Reps
20 Reps

PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive
4 NO Uptake


INTRA//
COMPETE
DAA


Thoughts:


Had a better workout today. Endurance was solid and was sweating like crazy.






4/29/13
WEEK 13 // BACK,BI'S & ABS//

BB Bent Over Row
15 Reps 120
14 Reps 120
15 Reps 120
15 Reps 120


Felt strong on this workout. Really pushed to try and hit 15 reps.


Deadlift
15 Reps 120
15 Reps 120
15 Reps 120
15 Reps 120


Wanted to hit high reps so wen't light with the weights. Felt a good burn by rep 10 which made me work for the next 5.

Wide Pulldown - Behind Neck
15 Reps 100
13 Reps 115
12 Reps 115


Seated Cable Rows
15 Reps 85
13 Reps 90
12 Reps 90



S. Arm Pulldown
15 Reps 40
15 Reps 40
14 Reps 40

BB Curl
15 Reps 40
15 Reps 40
12 Reps 40
13 Reps 40


These felt easy and gave a pretty good pump. Got more motivation out of it.


Preacher Curl
12 Reps 30
12 Reps 30
12 Reps 30

1 Arm Cable Curl
15 Reps 15
13 Reps 20
15 Reps 25

Hip Raise
30 Reps
20 Reps
20 Reps

Crunches
30 Reps
30 Reps
30 Reps

Oblique Crunches
30 Reps
20 Reps
20 Reps

PREWORKOUT//
AEN Presurge
Creavar
1 Versa-1
4 Drive
4 NO Uptake


INTRA//
COMPETE
DAA


Thoughts:


Had a better workout today. Endurance was solid and was sweating like crazy.