A Cut Above- The Journey Is Refined For 2006

[Incognegro]

03/02/2006

15 Sets Back / 9 Sets Biceps / 3 Sets Abs

Deadlift off floor

1x8 @ 185
1x8 @ 205
1x7 @ 215
1x7 @ 225

Bent Over Rows WG Supinated

3x8 @ 135

Pullups WG Neutral

1x8 @ BW
1x7 @ BW
1x6 @ BW
1xchinup and hold as long as i can clenched (40 seconds)

Low Cable w/ pulldown bar super WG

1x8 @ 80 Supinated
1x8 @ 90 Pronated
1x8 @ 100 Pronated

Standing Hammerz

3x8 ea. arm @ 30 db ea. arm

Sitting Preacher Curl Machine

3x4 @ 50 these are harder then they look

BB Curl

1x8 @ 65
1x4 @ 65 hard failure tired now
1x4 @ 65

Abs: 3x12 Overhead raise.

Grade/Effort: B/B

Comments: Repped 225 7x hardest part is the first 6 inches off the floor. Took a dosage of spike about 20 min b4 lifting which was too early. It had a bit of a rush. Im going to try to take it earlier next time on leg day. Loved the super wide low rows today.

Diet: Brick.


J

 

[Incognegro]

Geez guys no comments. cmon gimme feedback

 

[Incognegro]

Long awaited week off. My body needs it, my shoulder has been giving me problems, also came off 4 straight days of hard hockey. My back needs a break. Plus its spring break. Back on the grind next monday w/ new split.

J

 

[Incognegro]

Well, New split coming on monday

Going to come down from 4 days to 3 days

Day 1: 20 Sets Legs (2 calf exercises) / 9 Sets Shoulders / Abs (2 shoulder exercises rear delts.)

Day 2: 16 Sets Chest (3 exercises 4 sets) 9 Sets Triceps (3 Exercises) Abs.

Day 3: 16 Sets Back plus 1 4x set trap exercise / 9 Sets Biceps / 3 sets forearms. maybe abs.

2 days off after back before rotation begins again. Not going to pin myself to certain days a week cause of work changes. but always 2 days off in a row after back and one day between legs/ chest.

High volume seems to be working as of late..so we're going to keep rollin w/ it.

J

 

[Incognegro]

Bleh I want to get back to it! I feel so guilty....lol

J

 

[Incognegro]

Back in the game tom w/ wheels.

ordered fresh round of whey and some of the bn cee powder. once that gets here we shall see what happens. never been on creatine yet. steady anyway.


J

 

[Incognegro]

03/13/06

20 Sets Wheels / 6 Sets Shoulders / 3 Sets Abs

Cage Work

1x12 @ 135
1x7 8+ @ 185
1x5 @ 205
1x2 (Failure into bars) @ 225 PB

Hack Squat

1x11 @ 90
1x9 @ 90
1x8 @ 140
1x6 @ 180 PB

Leg Curl

1x9 @ 90
1x10 @ "
1x8 @ "
1x6 @ "

Seated Calf Raise

1x7 @ 3 45 Plates
1x6 @ "
2x4 @ 4 45 Plates

Rotary Calf Machine

1x10 @ 70 (I like this machine)
3x12 @ 80

Overhead DB Press

1x8 @ 30 ea.
1x7 @ 35
1x7 @ 35 (mad left joint elbow pain.)

Bend Over Sitting rear reverse flyes

2x8 @ 40 total
1x9 @ 40

3x12 Abs Overhead raise.

Grade/Effort: A/A

Comments: Good day back. PB on squat and hack machine. By year's end Id like to rep 3 plates each side 1x5 and deadlift 1x8 the same. Rotary calf machine felt good. If I keep the steadiness w/ my legs they are going to be my best feature I know it. Gotta lotta catch up calf work to do. Legs are going to be the focus for awhile and shoulders except rear delts are going to be worked at maintenance level. Can't wait to start on the cee. Going to adjust this workout to 7 Sets Shoulders for 2 xercisees total. One multi delt exerise 3x set and one rear delt for 4-5 sets. Im getting tired at this point, hope the creatine will help. Was training for about a little over 80 min.

Weakness Bad diet .

..Because the man is back

Diet: brick. need to go shopping.


J

 

[Incognegro]

3/15/2006

16 Sets Chest / 10 Sets tris / 6 sets abs

decline bb

1x8 (10+) @ 90 warmup
1x8 (10) @ 135
1x8 @ 135
1x2 @ 185 (spot)

Flat db

1x8 @ 100
1x4 @ 120
1x4 @ 120

Incline flyes

1x8 @ 60
2x7 @ 60

Cable cross

1x12 @ 60 (light for form work)
2x8 @ 80

Dipz

1x8 @ bw
1x6 @ bw
1x5 @ bw
1x3 @ bw (tightened up the rest interval for the last 2 sets lolol hence low rep)

Standing db overhead extension

1x8 @ 30 db
1x8 @ 35 db
1x8 @ 40 db

Pressdowns (ygrip)

2x6 @ 150
1x4 @ 150 (left elbow joint pain.)

Abs: 3x25 Hanging knee raises

3x12 overhead leg lift laying flat.

Grade/Effort: B/A

Comments: new drugs came in today. decline bench felt strong, but dips were weaksauce..didnt wait long enough in between sets. gonna rep 140 next week db 2 sets maybe 2x2. creatine begins again tom thank god.
arm work felt good. left elbow joint is killing me.


diet: brick. 9 meals today.

J

 

[Incognegro]

3/18/05 (for workout 3/16/06)

13 Sets Back / 3 Sets Trapz / 6 sets biceps / 3 sets forarmz

Deadlifts (off the floor)

Decided to switch the grip today. What a difference! I went from mixed to both pronated, all my pulls felt so much easier! will explain in next post.

1x10 @ 135 Warmup
1x8 @ 185
1x7 @ 225
1x3 @ 245 PB amazing what grip can do.

WG Pullups Neutral Grip

3x7 @ BW

WG Low Cable Rows (pulldown bar

1x11 @ 90 P
1x8 @ 100 S
1x8 @ 100 P

Bent Over BB rows

1x6 @ 135 medium grip supinated
2x8 @ 135 wg pronated

BB Shrugs (stood on 2 50 lb plates for a bit more ROM).

3x8 @ 225

Preacha Curl

2x8 @ 45
1x7 @ 45

Concentration Curlz

3x8 @ ea. arm @ 30 db.

Forearm curl w/ bb.

1x15 @ 45
2x12 @ 45 shortened ri here.

no abs.

Grade/Effort: B/B

Comments: Everything felt lackluster cept for deads. amazing what different grips can do. creatine really kicked in today. b/o rows felt weak. i think my form needs a tad bit of work. strained my neck a bit on the 3rd set bb shrugs. forearms curlz felt good.

Diet: BRICK. awesome today. amazing what i can do when my mind is in it.


J

 

[Incognegro]

18 Sets legs / 3 sets shoulders (skipped 3 sets shoulders/ all abs)

this is why we dont talk at the gym we miss work that we have to do.

Squat

1x8 @ 135
1x7 @ 185
1x6 @ 205
1x2 @ 225 getting there

Hack Squats

1x8 @ 90
3x8 @ 140

Seat Calf Raise

1x10 @ 3 plates
1x5 @ 4 plates
1x6 @ 4 plates

Leg Curl

1x12 @ 130
1x10 @ 140
1x8 @ 150
1x8 @ 160

Reverse Flyes

3x8 @ 50

Grade/Effort: C/B

Comments: dont talk in the gym guys. missed my work .



J

 

[Incognegro]

14 Sets Chest / 9 Sets triceps / 6 sets abs.

Decline bb

1x11 @ 95
1x4 @ 135 major left elbow pain
2x6 @ 135

Flat Db

1x5 @ 120
1x5 @ 120
1x3 @ 130
1x2 @ 130 (65 ea hand.) these felt good.

Flat Flyes

3x8 @ 70. 35 ea. hand.

Cable Cross

3x8 @ 80

Dipz

1x7 @ BW
1x4 @ BW elbow pain
1x6 @ Bw

Overhead standing db extension

3x8 @ 40 db

Pressdown (y grip)

1x10 @ 150
2x8 @ 150. stack doesnt do anymore lol.

abs: 3x25 hanging knee raises, 3x12 overhead leg lift.


Grade/Effort : A/A

Comments: best chest workout in awhile. actually felt some intensity, which has been lacking in my chest w/os for a while. blowing up 130 flat felt good. your db bench to bb bench is supposed to be 1:2 so if you can rep 130 in theory you should be able to rep 260 in bb. in theory lol. however for me its accurate. i db bench b/c it is much much harder and not as squidly.

good day today. decent diet too.

diet: barely brick, but solid.


J

 

[Incognegro]

3/24/06

13 Sets back / 6 sets biceps / no abs no trap work.

pullups (neutral grip wg.)

1x5 @ BW
1x6 @ BW
1x 7 @ Bw
1x6 @ Bw

WG Rows (pulldown bar)

1x11 @ 90 pronated
1x8 @ 100
1x8 @ 110

CG pulldown

1x8 @ 90
1x8 @ 100
1x8 @ 120

Bent Over rows

1x6 @ 135 pronated
1x8 @ 135 pro
1x8 @ 135 supinated.

hammer curls

3x8 ea. arm 30 db a peice.

concentration

3x8 ea. arm 30 db. a peice

no abs no traps fuck life.


Grade/effort: D/D

Comment: had to cut it short, was feeling like shit anyway. forget this week.
cg pulldowns felt good havent done them in awhile.

J

 

[Incognegro]

3/27/06

17 Sets leggers / 6 sets shoulders / no abs.


Squat (deep atg. return to 3-6 inch ass off the floor, had to drop weight a bit to do it, but going deeper is key.)

1x8 @ 135
1x6 @ 185 3inches off the floor yea
1x6 @ 185
1x2 @ 185 2 full ones then my legs died. going deep makes a difference.


Hack squats

1x8 @ 135
1x11 @ 135 deep
1x8 @ 135
1x8 @ 135

i mix up the leg width and toes in/out on these.

Calf Raise seated

1x4 @ 4 plates
1x8 @ 3 plates
1x11 @ 3 plates

Rotary Calf Machine

1x12 @ 80
2x11 @ 90

Leg Curl

1x8 @ 90
1x8 @ 90
1x11 @ 90 grind marine.

Front db raises (lighter weight cause having mad joint problems lately.)

3x6 @ 20 db ea. arm (ea. arm 6 times)

side db raises

3x8 @ 20 db .

Grade/Effort: B/B cept for first exercise.

Comments: Gym was dead, I was dead cept for squats, got it done, return to true atg (ass to grass) form. Got alot of other shit done too, but girl issues have me down. shoulder popping was mimimal on raises thank god.


Diet: brick. too much liquid stuff today.

J

 

[Incognegro]

3/28/06

lollerpickles 12 sets chest / 6 sets tris / 6 sets abtizzlers

Barbell day today l oh l i hate bb benching in anyform.

flat bench light (savees meh shoulder)

1x4 @ 135
1x3 @ 135
1x5 @ 135

Incline db

1x8 @ 80 40 ea hand
1x6 @ 100
1x6 @ 100

decline lollipops bb

1x8 @ 95
2x6 @ 135

Helle's Flyes (never tried them. awesome isolation exercise.)

2x8 @ 50
1x6 @ 50

Dipz

1x11 @ Bw
1x8 @ Bw
1x6 @ bw

y griptizzlers presdowns

3x8 @ 150.

abs: 3x25 hanging knee raises 3x12 dragon flags. felt good today

Grade/Effort: A/a

Comments: best chest workout in a long time! i hate doing chest. but sucked it and got back and did some bb work. diet was the best today the best it ahs beeen in about 3 weeks. spike kicked in and got it down pre w/o. acutally felt a difference specially when i needed the extra drive on dips. still hate bb benching esp flat. normally dont stunt in the gym but outdid dude in front of his g/f w/ the ab work, kept knockng em out when his fat self stopped short. marine for lyfe. have to have some indulgences .

stunt 4 lyfe

J

 

[Incognegro]

no back this week, raped it hard w/ hockey. dont want to injure myself.

J

 

[Incognegro]

leggerzz tom. high rep squat

J

 

[Incognegro]

well washer overflowed in the house, so ive spent the past two days w/ gym time dedicated to ripping out carpet and baseboard lol.

but back on track today

 

[Incognegro]

4/6/06

17 Sets legs / 6 sets shoulders / no abs

back on track for life.

ATG for lyfe squats

1x12 @ 135
2x8 @ 185

hack squats

2x9 @ 140
1x8 @ 140

Sitting Calf Raises

1x8 @ 3 plates
1x7 @ 3 Plates
1x6 @ 3 plates

Rotary Calf Machine

1x12 @ 80
1x9 @ 90
1x8 @ 90

Leg Curlin

1x11 @ 9
2x6 @ 140
1x5 @ 140

Overhead db press

3x8 @ 40s ea. hand.

reverse incline db flyes

3x8 @ 25s ea. hand


Grade/Effort: B/B

Comments: semi good back into the groove session. Squats felt SOLID for the first time in awhile deep and good form. need to start doing more ham instensive exercises. cant wait till calves start building.


diet: brick today if i can keep at it.


J

 

[Incognegro]

4/10/06 (for workout 4/7)

9 Sets Chest / 7 sets back arms / 3 sets abs


Flat bb

1x10 @ 95 warmup
1x5 @ 135 elbow pain
1x8 strong @ 135 10+ repositioned no pain

incline db

1x8 @ 40s
1x6 @ 50s
1x4 @ 55s


Helles flyes

3x8 @ 30s. these isolate em goood.


Dips

1x8 @ Bw
1x7 @ Bw
1x8 @ bw
1x6 @ bw

pressdowns

3x8 @ 150

abs: 3x25 hanging knee raises.


Grade/Effort: A/A

Comments: best day overall in a long while, not just in the gym either. a bright light in the dark clouds if you will. helles flyes are awesome. good pump today. and got to drive both ways loll


Diet: brick.


J

 

[Incognegro]

4/10/06

15 Sets Legs / 6 Sets Shoulders / 3 Sets Abs

ATG squats in cage

1x8 @ 135
1x6 @ 185
1x4 @ 205
1x3 @ 225

3 plates comin soon son.

Hack squats

2x8 @ 140
1x8 @ 150

Seated Calf Raise

3x6 @ 3 plates

Rotary Calf

1x11 @ 90
18 @ 100

Leg Curl gotta start doing more ham instensive exercises.

1x8 @ 90
1x6 @ 115
1x7 @ 115

Upright bb rows

havent done these in a while so took it easy on weight/joints lol

3x8 @ 95

standing db overhead press

3x8 @ 30 ea. hand. wanted 40s but was tired and joints wouldnt have it after uprights.

abs: 3x25 hanging knee raise.

Grade/Effort: C/B

Comments: decent effort, just didnt feel intense or a burn. squats felt good, i was going to just do 135 4x cause my back was really hurting b4 and the whole morning even thou I stretched it out for awhile. after the warmup set everything felt better. the magic of squats . 225 reps felt solid. 3 plates coming soon.

diet: shit. all liquid so far and i woke up at 1130 w/ havent eaten since 10 the night b4. ghey.


J

 

[Incognegro]

4/11/06

13 Sets back / 7 Sets arms / no abs

deads


1x12 @ 135 warmup
1x8 @ 185
1x11 @ 225 boy felt the stress run into the iron on this one
1x4 @ 275 PB movin weight

WG Pullups

1x6 @ bw
1x9 @ bw
1x7 bw

Low Cable WG rows

1x10 @ 90 pronated
1x9 @ 100
1x8 @ 110

BB Shrugs

2x8 @ 225
1xx @ 225

BB Curl

1x11 @ 45
1x8 @ 65
1x3 @ 85 major wrist pain on all these

Standing hammer curls

1x8 ea arm @ 30 ea. arm
1x6 @ 35 ea arm
1x5 @ 40
1x3 @ 40

Forearm curl

1x25 burnout (doin reps till i drop it) @ 45 ez bar.


no abs:

effort/grade: a/b

Comments 275 thats all. i was mad and depress to day. good combination at the gym

J
__________________

 

[Incognegro]

dammitt no comments wtf people

 

[Incognegro]

4/13/06

13 Sets Chest / 6 sets back arms / no abs

Flat BB

1x10 @ 95 warmup
1x4 @ 135
1x6 @ 135
1x3 @ 135

Decline BB feel so much stronger confident on these

1x8 @ 135 strong
1x8 @ 135
1x8 @ 135

Flat DB

3x4 @ 120 total.

Helles Flyes

3x8 @ 60 combined db weight.

Pressdowns

3x8 @ 150

Overhead standing db extension

3x8 @ 35 db.

no abs

Grade/effort: bb work was ok for once. but b/b

Comments: bb work was fun. cut it short. bleh mundane workouts. No elbow pain today. positioning on the bench is everyting. decided to leave out dips, as my wrists are dead from work 2 days ago. gotta let the inflammation go down first. on the grind for lyfe.

diet: super BRICK. body woke up every three hours between 10 and 10 and said feed me, so I did. fueling growth

J

 

[Incognegro]

4/17/06

17 Sets Legs / 4 Sets Shoulders / 3 Sets Abs


Cage Work

1x10 @ 135 warmup
1x8 @ 185
1x5 @ 205
1x1 @ 225 ghey

Hack squats

1x10 @ 135
1x8 @ 135
1x9 @ 155

Sitting Calf Raise

1x10 @ 3 plates
1x8 @ 3 plates
1x6 @ 3 plates plus 25

Rotary Calf Machine

1x10 @ 100
1x15 @ 110 get it done
1x8 @ 120

Leg Curl

1x8 @ 90
1x6 @ 115
1x7 @ 115
1x5 @ 115

Standing DB Overhead Press

2x8 @ 35 ea. hand

Reverse Incline Bench Flyes

2x8 @ 25 ea. hand

3x25 assisted pullup type bench leg raises. one where you sit back w/ your back against a pad and your elbows resting on pads gripping handles at 90 degrees and no feet support, you pull up to chest and lower. repeat.

Grade/Effort: B/B

Comments: nice workout on paper, but intensity lacked a bit. pbso district 4 fucked w/ me this morning, so was a bit about that. squat is slowly chasing the deadlift weight (275). 205 reps felt awesome. the 225 rep sucked.
calves looking good, give em 8 months and they will be were they should be right now.


diet: brick its been hard not to cheat lately.

J

 

[Incognegro]

04/18/06 workout (posted 04/19/06

10 sets chest / 6 sets triceps / 3 sets abs

decline bb

1x10 @ 95 warmup
1x6 @ 135 pain left elbow
1x8 @ 135
1x3 @ 155

Flat Db

1x8 @ 55 ea. hand
1x5 @ 60
1x4 @ 60

Helles flyes

1x8 @ 30 ea. hand
1x11 @ 35
1x8 @ 35

dips

3x8 @ bw

standing db overhead extension

1x8 @ 35
2x8 @ 40

abs: 3x25 hanging chair thingy raises.

effort/grade: b/b

comments: decent workout, almost didnt go, but decided it had to be done. posionting w/the decline bb is everything to avoid joint pain. witnessed two dudes doing deadlifts for the first time, never seen anybody else besides me do em. sadly the form was reallly bad (bad rounded etc) owell their problem not mine.

diet: brick. good nutrient timeing later in the day.

J

 

[Incognegro]

4/25/06 (for session 4/24/06)

17 sets wheels / 6 sets shoulders / 3 sets abs

cage work

1x8 @ 135
1x6 @ 185
1x5 @ 205
1x6 @ 205

sldl

1x8 @ 95
1x8 @ 135
1x8 @ 155

hack

1x9 @ 140
1x8 @ 150
1x11 @ 150

ham curl

1x8 @ 90
1x8 @ 115
2x5 @ 115

rotary calf machine

1x12 @ 90
1x10 @ 100
1x10 @ 110

standing db overhead press

1x7 @ 35 ea. hand
1x8 @ "
1x6 @ "

reverse flyes db

3x8 @ 25 ea. hand.

grade/effort: b/b

Comments: squats felt solid. Felt good to switch exercise order around. killed myself on curls.

diet: good today. brick. timing was a bit off thou.


J

 

[Incognegro]

4/25/06

push

12 sets chest/ 9 sets tris / 2 sets abs

decline bb

1x5 @ 135 elbow pain stoppd the reps
1x7 @ 135 no pain
2x4 @ 155

flat db

1x8 @ 55
2x4 @ 60 ea. hand

incline db

1x9 @ 40 ea. hand
1x8 @ 45
1x10 @ 45

dips

1x12 @ bw
1x6 @ "
1x10 @ "

pressdowns

1x8 @ 150
1x6 @ 150
1x10 @ 150 need to up weight

overhead db pullover standing

1x12 @ 35 db
1x10 @ 40
1x8 @ 45

helle's flyes

1x8 @ 35 ea. hand
1x9 @ "

abs: 2x25 hanging knee raises.

grade/effort: b/b

comments: good workout on paper, but just no drive, i blame a slight change in nutrient timing. oh and FUCK I NEED TO MOVE.

diet: good. almost not brick cause i waited too long to take pre w/o nutrient.


J

 

[Incognegro]

4/29/06 (for 28th session)

Pull

15 sets back / 8 sets bis / 3 sets abs


deads

1x8 @ 185
1x8 @ 225
1x8 @ 245 quality
1x4 @ 275 only couldnt do more cause my grip was slipping. gonna try em mixed and supinated and should be able to get 2-3 more reps.

pullups

1x9 @ bw neutral wg
1x6 @ bw wg pronated
1x10 @ bw cg neutral

cg cable rows

1x10 @ 110
1x8 @ 120
1x6 @ 130

WG cable rows

1x9 @ 105 pronated
1x8 @ 120 supinated

BB shrugs

3x8 @ 225

standing hammers

4x6 ea. hand w/ 35s

concentration curls

4x6 ea. hand w/ 35 db

abs: 3x12 dragon flags.

Grade/Effort: b/a

Comments: awseom session, gym had no music and no ac. acutally felt like I was getting some work done. did the bb shrugs in the power rack for the first time. diet was crap.

diet: SHIT.


J

 

[Incognegro]

5/02/06 for 5/01/06

7 sets legs / 6 sets shoulders / 3 sets shoulders


squats

1x9 @ 135
1x5 @ 185
2x5 @ 205

sitting calf raise

1x8 @ 3 plates
2x6 @ 3 plus 25

hack

2x8 @ 160
1x6 @ 160

Leg Curl

1x8 @ 90
1x4 @ 115
2x3 @ 115

sldl

1x6 @ 135
2x12 @ 135

standing db over head press

2x8 @ 35 ea. hand
1x6 @ "

rear flyes

3x8 @ 25 db. ea. hand

abs: 3x25 hanging chair

grade/effort: b/b

comments: went even thou i was sick. need to up sldl weight. squats felt ok. meidocre session.


diet: crap.


J

 

[Incognegro]

5/8/06

14 sets wheels / 5 sets shoulders

mini back to it session.


squats

1x8 @ 135
1x6 @ 185
1x5 @ 205
1x3 @ 205

sldl

1x8 @ 135
1x8 @ 155
1x8 @ 155

rotary calf

4x12 @ 110

leg curl

1x8 @ 90
2x5 @ 115

sitting db overhead press

3x8 @ 40 db ea. hand

2x8 rear delt tbar row machine tingy. @ 2 plates


thats all.


Grade/Effort: CC

Comments: gonna get back into it slowly. kept the volume and intensity lower. i was real sick last week, and im only at about 80 percent right now. diet sucked last week. back on cee this week. felt the difference for aweek. need to order more whey used the rest of it this week. starting today cycln cee 5 on 2 off (sat /sun). cant wait till burfday when I refocuse and switch things up and roll p/rr/s.

gonna go back to 4 days a week w/ :

monday- legs/ shoulders/ 1 core exerciese
tuesday- chest/ 1 core.
wed-off
thurs-back/ 1 core/traps
fri- calves+core/flexibility program+external rotation.
sat/sun-off.

J