Thread: OceanDude's Journal

Well I will try to keep track of some stuff online but I normally keep it all in my head and change it all around based on how I feel each week. This is my typical workout.

Monday:
Chest Day:
(This is my weakest muscle group and I have been experiencing shoulder sustained tenderness and have had to drop my weights way down)

15 degree inclinded dumbell press:
65 x 8, 65 x 8, 65 x 7, 60 * 10

30 degree inclined dumbell press:
40 x 15, 40 x 12, 40 x 8

Cable Flies (each pulley):
40 x 15, 50 x 12, 60 x 8
50 x 10, 50 x 10, 60 x 8
40 x 15, 40 x 15, 50 x 8, 50 x 8

Machine Incline Presses (low angle):
150 x 10, 150 X 8, 150 x 8, 150 x 6
Using inner pec motion option
70 x 10, 70 x 8, 70 x 8, 70 x 8

Machine Incline Press (High angle):
130 x 8, 130 x 7, 130 x 8, 160 x 3
Using inner pec motion option
70 x 8, 70 x 8, 70 x 6

Follow up with 15 minutes of HIIT on elliptical machine at 11/20 intensity level:
4 minute warm up, 8 x (20 sec sprint, 10 sec slow jog), 7 minutes of cool down to target 200 cals.

Tuesday:
Back Day:

Pullups
Wide grip (chest to the bar):
10 reps, 10 reps, 8 reps
Close grip (chest to the bar):
10 reps, 10 reps, 8 reps, 8 reps
Behind neck
8 reps, 6 reps

Tbar Rows:
125 x 12, 125 x 12, 125 x 12
135 x 8, 135 x 8, 135 x 6
160 x 3, 160 x 3

Smith Machine one arm rows
115 x 6, 115 x 6, 115 x 6 (each side)
Smith Machine Bent over rows
180 x 12, 180 x 12, 180 x 10

Smith Machine Behind Back Shrugs
225 x 12, 225 x 12, 225 x 12
315 x 10, 315 x 10, 315 x 10
405 x 6, 405 x 6, 405 x 4

Lat Pull Downs (rear)
220 X 6, 220 X 6, 220 x 4
200 x 8, 200 x 6, 200 x 4
190 x 10, 190 x 8, 190 x 6

Lat Pull Downs (front close grip)
150 x 8, 150 x 6, 150 x 5
130 x 10, 130 x 8, 130 x 6

Stiff Leg Deadlifts (starting from upright position off the rack then going all the way to the floor)
185 x 8, 185 x 8, 185 x 8
205 x 8, 205 x 8, 205 x 8
Note: Not pushing it hard since back has some flexibility issues

Follow up with 15 minutes of HIIT on elliptical machine at 11/20 intensity level:
4 minute warm up, 8 x (20 sec sprint, 10 sec slow jog), 7 minutes of cool down to target 200 cals.

Wed:
Cardio/Abdominal day
45 minutes of moderate intensity cardio on ellyptical machine at intensity 11/20 constant resistance and changing glide direction randomly. At last 10 minutes begin HIIT intensity routine for 4 minutes of intensity sprint cycles ( e.g. 8 x [20 sec sprint 10 sec jog]) then cool down in last 6 minutes.

Abdominals:
Inclined bench reverse leg raises for lower abs
20 reps, 15 reps, 15 reps, 15 reps, 12 reps
Inclined bench twisting bent leg situps
10 reps, 10 reps, 10 reps
Swiss Ball crunches
15 reps, 15 reps, 15 reps
Captain Chair leg raises
15 reps, 15 reps, 15 reps
Roman Chair weighted side extensions (45 lb plate)
12 reps, 12 reps, 12 reps both sides
Roman Chair extreme twisting side extensions (10 lbs)
8 reps, 8 reps (both sides)

Thursday:
Leg Day:
Laying Leg curl (laying flush to bench)
190 x 6, 180 x 8, 170 x 8, 160 x 8, 150 x 8
Laying Leg curl (laying with elbows on bench to flatten back)
90 x 8, 90 x 6, 80 x 6 (better isolation technique)

Power Squat Machine (facing frame)
180 x 15, 180 x 15, 180 x 15 (deep stretch)
270 x 12, 270 x 12, 270 x 12 (deep stretch)
360 x 10, 360 x 10, 360 x 8 (parallel)
450 x 8, 450 x 8, 450 x 8 (parallel to 80% parallel)
180 x 10, 180 x 10, 180 x 10 (slow exagerated leg stretch low to ground)

Seated Leg Extension
280 x 8, 280 x 6 280 x 4
150 x 15, 150 x 15, 150 x 15 (slow motion with hold at extension - burns like hell)

Optional Seated Incline Leg Press Machine (if light on power squats)
450 x 12, 450 x 12, 450 x 12
720 x 10, 720 x 8, 720 X 8
900 x 6, 900 x 6, 900 x 6

Calves
Seated Soleus leg raises
90 x 15, 90 x 15, 90 x 15
125 x 8 125 x 8

Standing Leg raises
300 x 8, 300 x 8, 300 x 8
160 x 15, 160 x 15, 160 x 15

Reverse calf raises using seated leg press/extension machine (hit front of calf - tibialis anterior)
150 x 15, 150 x 10, 130 x 15

Ankle attached Cable Adduction/Abduction
60 x 8, 60 x 8, 60 x 8 (both legs both planes)
70 x 8, 70 x 6

Follow up with 15 minutes of HIIT on elliptical machine at 11/20 intensity level:
4 minute warm up, 8 x (20 sec sprint, 10 sec slow jog), 7 minutes of cool down to target 200 cals.

Friday:
Arms (and some shoulder work):
Bicpes:
Rapid dumbell decline routine (15 sec pause) (each arm simultaniously)
First Cycle:50 x 3, 45 x 4, 40 x 5, 35 x 8, 35 x 10, 25 x 8 15 x 8
2nd Cycle: 45 x 6, 40 x 5, 35 x 6, 30 x 6, 25 x 8, 20 x 10, 15 x 15 10 x 15 (fried)
3rd Cycle: 40 x 8, 40 x 6, 25 x 12, 15 x 10
Wide angle dumbell curls:
35 x 12, 35 x 10, 35 x 8
Hammer curls:
35 x 15, 35 x 15
Pump Cycle:
15 x 20, 15 x 10
Optional Pump Cycle:
Twin overhead high pully extended arm curls 2 x (40 x 15, 30 x 10, 25 x 15)

Triceps:
High Pulley overhead horizontal tricep extensions (rope & back to stack)
140 x 10, 140 x 10, 140 x 10
160 x 10, 160 x 8, 160 x 8
High Pulley hehind back vertical tricep extensions (with rope & back to stack)
120 x 10, 120 x 10, 120 x 10
140 x 8, 140 x 6, 140 x 6
High Pulley rope pull downs with lateral flex (facing stack)
90 x 8 90 x 8 90 x 8
120 x 6 120 x 6

High Pulley straight bar push downs
140 x 12, 140 x 12, 170 x 10, 170 x 8, 200 x 6 200 x 4

High Pulley reverse grip pull downs
130 x 8, 130 x 8, 140 x 6

Miscellaneous Shoulder (depending on pain/exhaustion level)
Cable Upright Rows
120 x 8, 120 x 8, 120 x 8
Standing Front dumbell raises: (alternating both arms)
35 x 10, 35 x 10, 45 x 8, 45 x 8
Bent over dumbell laterals
20 x 10, 15 x 8, 15 x 8
Standing Lateral Raises
30 x 10, 30 x 10, 15 x 15
Push Press
85 x 8, 85 x 8, 105 x 6, 105 x 4

Behind neck press
110 x 8, 11 x 6, 90 x 8, 90 x 8, 70 x 10

Follow up with 15 minutes of HIIT on elliptical machine at 11/20 intensity level:
4 minute warm up, 8 x (20 sec sprint, 10 sec slow jog), 7 minutes of cool down to target 200 cals.

Saturday (scuba, boating or fishing)
Sunday (Church, family R&R)

Diet:
Wake up 6 AM
5 gm glutamine, tablet triple garlic, 500 mg vit C, 2 GM CLA, 2 GM EFA suppliment pills, 5 gm amino acid tablets, 4 gm of 4x liver extract, Multi vitamin, 2 capsule green tea extract, 1/2-3/4 cup of 1% fat cottage cheese 2 glasses of water

Workout at gym for 1 1/2 hr per routine dowing 14 gm of amino acids spaced out during course of workout

Immedately upon getting home ingest 1 scoop of creatine mix (1o gm of creatine with moderte sugar) with 5 gm of glutamine and 1 gm vitamin C. Eat a bananna, and a slice of toased whole wheat toast, 6 dried apricots, a hand full of cherries/blueberries/strawberries and optionally a portion of pasta or other fast carb. Wait 15 minutes then ingest 45 gm of fast whey protein shake along with 1/2 cup low fat cottage cheese.

Lunch time take in a bowl of standard food mix* (See below) or an EAS Myoplex deluxe.

Mid afternoon take in another bowl of standard food mix or EAS Myoplex deluxe. Ingest additional 1/2 cup of cottage cheese.

Dinner take in another bowl of standard food mix or EAS Myoplex deluxe. Ingest additional 1/2 cup of cottage cheese

Mid evening meal take in another bowl of standard food mix or EAS Myoplex deluxe. Ingest additional 1/2 cup of cottage cheese

Before Bed time. Ingest 3/4 of cottage cheese and take various suppliments (liver pills, MV, Vitamin C, glutamine 5 gm, joint therapy)


Standard Food mix is a large volume of food that is caloricly non dense and very high in fiber. I attempt to get a 40/40/20 macro nutrient mix of carbs/protein/efa. Typical meal is made ahead of time for 3-4 days in advance. Consists of 96% lean maveric ground beef or grilled chicken breast, lots of chopped onion and green pepper and garlic and chopped collard greens, brocolli slaw (pre-packaged finely sliced broccoli stalks, red cabbage and carrots), fresh mushrooms, light fat free gravy, pepper and added in cold pressed extra virgin olive oil (after the food is cooked).

No cheat meals are planned but I permit one on the average of once per 3-4 weeks. I also permit a few light beers on weekends but try to limit it to every other week.