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02-13-2009, 12:14 PM
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#31 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Heavy Morining!!!.. for me at least
Usual warmup: Bball
Bench Press 135x10 315x3 315x3 Incline DB 110x3 110x3 Crossovers burnout sets 60x25 60x25 60x25 60x25 Tricep cable pushdowns 200x5 200x5 200x5 Toe pushes (slowmo) 810x8 810x8 Leg Press (deeeeep) 900x3 900x3 900x2 legs were pretty shaky so I did 45min steady pace instead of hiit. (140bpm) did some static stretching then left. I really wanted to max out on bench but I had no spotter. I think I could probably have done 4-5 reps at that weight on the first attempt. Next week I will drag my brother in and attempt 365 as a max. |
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02-13-2009, 12:16 PM
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#32 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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dang man i had no idea you could bench that much. jeebus over all your pretty freakin strong keep on workin hard
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-13-2009, 12:27 PM
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#33 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
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02-13-2009, 12:32 PM
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#34 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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im lifting with a sprained ankle right now and im cutting weight give me a month when i dont have to cut weight any more and the numbers will be even higher. oh i work hard play harder i just dont smoke more of a drinker
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-13-2009, 02:14 PM
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#35 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
I definitely prefer the smoke over the drink because alcohol makes me hate everybody and weed pretty much causes the opposite response  |
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02-14-2009, 12:31 PM
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#36 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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The Saturday Morning Empty Gym
Clean and Press
185x5 225x5 225x5 Seated Press 215x5 215x4 215x3 Barbell Shrugs 225x10 275x3 225x10 275x3 Upright Rows (cable) 165x9 180x7 195x5 Hanging leg lifts 3x10x3 (squeezing 10lb medball) Serratus Pullover with Situp 45lb plate 3x20 20 minutes Hiit Static stretching I have some tightening/pain right were my tail bone meets the bottom of my spine... Any good stretches or movements for this??? |
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02-16-2009, 01:06 PM
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#37 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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It would be my lats
Common question from one lifter to another...
If you could magically add a couple pounds of muscle to one area of your body where would you add it? My LATS Deads: 225x10 315x3 315x3 315x3 Bent Over Rows (DB) 100x5 100x5 Seated Rows 170x5 185x4 200x3 PullDowns WG Palms forward 3/2/3/1 135x5 135x5 Pulldowns CG Palms forward 3/2/3/1 120x5 120x5 Pulldowns CG Palms backward 3/2/3/1 120x5 120x5 BB Preachers 75x3 75x3 Cable Curls 135x5 135x5 SLDs 135x10 135x10 135x10 20min HIIT Static Stretching |
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02-18-2009, 12:41 AM
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#38 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Chest and Leg day ... My favorite day
Bball Warmup
Incline bench... (flat benches were taken so I started on incline... never did this before) 95x10 135x10 185x5 225x5 225x5 245x3 245x2 Flat Bench... (Felt strong during incline so i went to DB bench instead of BB) 200x5 200x5 220x3 220x3 220x3 Cable Crossovers 70x12 70x12 70x12 Tricep Pushdowns 150x10 165x7 180x5 195x3 195x3 Leg Press... ( I miss squatting but cant go heavy without a spotter... ) 810x5 w/ 10 toe pushes 860x3 10 tp 860x3 10 tp 900x1 (Hell Yes!... first ever attempt at this weight successful  _Steady Pace Stairs (This fucked my legs right up and SHIT! I am already sore as FUCK) |
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02-18-2009, 07:16 PM
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#39 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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nice job on the pr for leg press
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-18-2009, 07:18 PM
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#40 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
I almost forgot to log today's workout... I thought I did it already but apparantly not. |
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02-18-2009, 07:20 PM
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#41 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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i do that all the time
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-18-2009, 07:33 PM
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#42 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Shoulders, Traps, Abs
Usual Bball warmup
Arnold Press DB 100x10 120x7 140x5 150x5 150x5 150x5 Heavy Shrugs (BB) ... ya I did shrugs on the power rack, nobody else uses it in my gym... I think most people think its just there to hold plates. 315x6 315x6 315x6 Upright Row Dropsets (Cable) 200x6 - 170x8 CG 200x6 - 170x8 WG 200x6 - 170x8 CG 200x6 - 170x8 WG Cable Crunches 100x12 100x12 100x12 100x12 Hanging Leg Lifts (squeezing 10lb med ball) 12x3 Seated Crunch Machine 200x20 200x20 200x20 20 Minute Hiit Static Stretching |
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02-19-2009, 06:35 PM
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#43 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Never thought I would see the day
you guys will appreciate this...
After my usual warm up I went to the power rack to start with deads and what do I see? A group of three guys who were using the smith machine next to it for what looked kind of like squatting but not sure you can call it that were literally using the power rack as a towel and coat rack. two sweaters, two hats, and three towels were hanging all over the rack. Needless to say I was not very polite about asking them to MOVE THEIR SHIT!!!  on with the workout. Deadlifts (remembered my belt so I went Heavy!!! Plus I wanted to scare those fuckers.) 135x10 225x10 315x5 405x3 (on comes the belt)... this is my old pr... finally back to my full strength 405x3 405x3 DB bentover rows (one arm) 100x8 110x8 120x8 (usually I stay with 100 but I felt pretty good today) BW Pullups WG palms forward 12x3 BW Pullup CG Palms backward 8x3 DB Preachers 40x5 40x5 40x5 Incline Hammers 30x6 30x6 30x6 Feel like I am back at top strength all around. Ready to break some on my PRs |
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02-20-2009, 06:14 PM
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#44 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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very nice job
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-21-2009, 01:50 PM
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#45 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Bench max... attempt
bball warmup.
Bench press. 95x10 135x10 185x10 225x7 275x5 315x3 365x .5 (ya i know i was pushing it but I wanted to give it a try) Incline Flys 50x8 50x8 50x8 Crossovers supersets 40x20 40x20 40x20 Pushdown dropsets 200x6 palms down 135x10 palms up 200x6 pd 135x10 pu treadmill walking on incline 5min Squats 135x8 225x8 315x8 365x8 405x5 455x4 (if I had a spotter I would have tried for five) 455x3 (same situation) 20 min steady pace on stair climber Static stretching |
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02-22-2009, 05:32 AM
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#46 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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365 is alot of weight to be pressin just keep workin at it and you'll get it in no time. and the squating jeebus i wish i could do that much
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-22-2009, 05:57 PM
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#47 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
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02-22-2009, 07:27 PM
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#48 | |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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Quote:
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-22-2009, 09:13 PM
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#50 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
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02-24-2009, 06:55 PM
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#51 | |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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Quote:
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-26-2009, 10:56 AM
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#52 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
PS havent had time to log my workouts with midterms still hitting the gym though! |
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02-26-2009, 07:48 PM
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#53 | |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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Quote:
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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02-27-2009, 05:13 PM
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#54 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
I get confused when i log my workouts in two different places. probably because i smoke entirely too much pot  on another note... i am restructuring my upcoming cycle and will be running DNP on a for 14 days in a 24day structured cycle before i start AS so I will be logging how that goes on here as well. |
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03-02-2009, 02:46 PM
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#55 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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prepping for cycle
I will start my cycle exactly one week from today.
I have started my new routine that i will stick with thoughout my cycle. I will alternate "style" of lifts based on a P/RR/P/S I add an extra P week to really add more strength during the cycle. Cycle will look like this (1-3) Prop 50mg ED (1.5-2.5) DNP Cycle (4-13) Prop 400mg EW (4-13) Tren 300mg EW (4-13) Tbol 50mg ED (1-13) T3 (75mcg) (6,7,10,11) Clen (200mcg) (14-16) PCT Ill be running HCG and Nolva throughout the entire cycle and pct and i will introduce Clomid for pct as well. I use a custom routine while i cycle that i started today. Mon: Chest (Press), Delt (Flys), Tri's, Abs Wed: Back, Traps, Bis, Abs Thurs: Legs, Calves Fri: Delt (press), Chest (flys), Tris, Abs Sun: Back, Traps, Bis, Legs, Calves Todays Workout... (RR) Elliptical warmup Bench Press 135x12 185x12 225x12 225x12 225x12 Incline Press 185x10 185x10 185x10 Front Raises 80x10 80x10 80x10 Side Raises 90x10 90x10 90x10 Dips BW 12,10,10 Pushdowns 175x12 175x12 175x12 Cable Crunches 100x12 100x12 100x12 20 min SPC Will start back in Hiit after DNP Cycle |
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03-03-2009, 06:08 PM
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#56 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Thought I would add a little something about my diet
Dont know how many people are following this Journal anymore as I had to take a week off from logging my WOs because of midterms.
Over the next 14 wees I will be on a strict diet to maximize my gains while cycling. Here it is... (ps I work in a kitchen at a bar so i have access to whatever food I want) Week 1 (one week of zero carbs, getting ready for glyc spike when I start DNP)... currently we are on tues of week one 7am - 4 egg whites with hot sauce; Water + Soy protein (yuk) 930am (postW) - 8oz chicken breast; Water + Soy protein 1230pm - 10oz fish (salmon, soul, red snapper, i like to mix it up with fish) 330pm - 10oz fish 5pm - 8oz steak (usually tritip but sometimes ribeye) 730pm - 8oz steak 9pm - can of tuna Weeks 2,3,4 Ill be starting on DNP for 14 days and it should stay active for up to 10 more days after that. 7am - 1c cottage cheese + Fruit 930am - NF Milk + ON gold whey + ON maze + two bananas; 8oz chicken w/veggies 1230pm - 8oz chicken w/ veggies; 330pm - 10oz fish w/veggies; (drop the carbs after this meal to bring the heat down so I can sleep better) 5pm - 8oz steak 730pm - 8oz steak 9pm - canned fish (sardines, tuna, anchovies, etc) Weeks 5-14 time to bring on the muscle mass 7am - Cottage Cheese + Fruit; 4 egg whites w/ hot sauce; High fiber tortilla; NF Milk + ON gold whey + ON Maze + Oats 930am - NF Milk + ON gold whey + ON Maze + Oats; 10oz chicken + Brown and White rice. 1230pm - 10oz chicken + Brown and white rice + veggies 330pm - 12oz Fish + veggies 5pm - 8oz Steak 730pm - 8pz Steak 9pm - 4 whole eggs; high fiber tortilla ** I drink one gallon of water per day in addition to what is listed (some say drink around two but i have never had a problem with just one) I was thinking about posting something about my support supps that I am running during this cycle. If anyone is interested I will post it since i have it written on my PC already. |
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03-03-2009, 06:55 PM
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#57 |
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trying to become a beast
Join Date: Sep 2008
Location: michigan
Posts: 559
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im still around. and thats on dedicated eatin habbit right there i dont know how you can do it
5'7 179lbs 36in vert,4.55 40yrd dash
goal by fall 185-190lbs bench 255x2 4/20 squat 405x1 4/20 |
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03-03-2009, 11:59 PM
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#58 | |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Quote:
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03-04-2009, 12:52 PM
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#59 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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Back, traps, bis (RR week)
Warmup:
Bought a new weighted jump rope so warmed up with that. Deads 225x12 275x8 225x12 225x12 SLDs 155x12 155x12 155x12 BW chins WG palms forward 10,8,8,6 BW chins CG palms backward 10,8,8,6 Seated Rows 180x12 190x10 200x10 Shrugs (DBs) 250x12 250x12 250x12 Upright rows CG cable ezbar 190x12 190x10 190x10 Preacher Curls 75x18 75x15 95x10 Did some Hiit work my new weighted rope. pretty good change of pace over treadmill, seemed a little harder but im sure ill get used to it. |
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03-06-2009, 04:24 PM
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#60 |
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Registered User
Join Date: Nov 2008
Location: California
Posts: 282
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push day (shoulder focus) RR
had a sick leg workout yesterday. I barely made it down the stairs at my gym.
BTN Press 95x16 135x12 185x10 185x10 Seated OH Press 135x16 185x12 225x10 225x10 Incline Flys 100x12 100x12 100x12 Crossovers 40x25 40x25 40x25 Dips BW 12,12,12 20min Hiit The outermost head of my delt is already super sore! Havent received my dnp yet so Ill probably postpone my cycle by a week. Fortunately, I havent had much trouble staying at 0 carbs prepping for the DNP. (lost 2lb this week). Unless it comes tomorrow or monday ill start my cycle a week from monday. |
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