Accipiter's Log: NOW WITH VIDEOS

I also have a blog with my workouts at:

March 31, 2011
I recently completed the bulking cycle on March 1, getting to 231 lbs. in about 6 months. I started at 187 @ 10.5%. Some math reveals that I went from 167 lbs. of LBM to about 188, for a 21 lbs. gain. I’m happy with the results.

My main goals were to add size to my pectoral region, increase my lat spread/thickness, and set several personal records, which I achieved. Among them were to bench 300 (My max was about 280 at the time) and I ended up hitting 340. I wanted to squat 400 again since I hadn’t squatted consistently in a while. I hit 400 exactly. My other goal was to deadlift 500, I was around 405 when I started, and ended up hitting 470. It’s ok, it gives me something to chase. I had 500 about 4" from locking out but just couldn’t bring it home.

September 1, 2010
Beginning a new bulk. Starting at 187 lbs. Let’s see how this goes! I’ve only lost 10 lbs max off most of my lifts during the cut, and gotten stupid-cut in the process! Now it’s time for a rebulkening. I’m shooting for 230 this time, with a lower bf than last time I hit 215.

Highs:
Big Three Lifts

    Deadlift: 475*1 (9/2/2011 @ 198 lbs)  Previous:  470*1 (3/2/2011 @ 231 lbs)
    Squats: 400*1 (2/27/2011 @ 231 lbs)
    BB Flat Bench: 340*1 (2/28/2011 @ 231 lbs)


Lower Body

    Romanian Deadlifts: 435*1
    Rack Pulls: 515*2 9/23/2010
    BB Front Squat: 280*1 (7/19/2011)
    Lumberjack Squats: 250*2 (2/16/2011)
    BB Box Squats: 315*1
    Leg Press: 700*2 (12/5/2010)
    Glute Bridges: 405*6 (08/19/2011)

Upper Body

    Back Dominant
        Pullups: 85*1
        BB Rows: 320*1 (2/28/2011)
        DB Rows: 130*3
        Cable Rows: 210*3 (2/14/2011)

    Chest Dominant
        BB Incline: 275*3 (3/3/2011)
        DB Incline: 115*3 (11/29/2010)
        BB Decline Bench: 300*1
        DB Decline Bench: 120*2 (9/2/2010)
        DB Flat Bench: 120*3  (8/10/2010)
        Rack Lockouts: 325*1

    Deltoid Dominant
        DB Seated Press: 85*1
        BB Standing Press: 175*1

 Olympic Lifts

    Snatch:
    Clean & Jerk:
    Clean:
    Push Press: 215*1 (07/04/2011) 

Conditioning:

    Speed Based
        Run: 10 Miles
        Sprints, 100m, Total: 6 
    Complexes
        Cosgrove Evil 7:
    Carries
        Farmer's Walk: 200*2 (one circuit is about 75')
    Tabatas
        7KG MB Slam Tabatas: 165
        14KG KB Swing Tabatas: 67 
        28KG KB Swing Tabatas:  96 (5/29/2011)
    Jumping
        Plyo Box Jumps, Round (Med+Small, 28"): 40
        Plyo Box Jumps, Total (Med+Small, 28") : 100
        Plyo Box Jumps, Round (Big+Small, 34"): 30
        Plyo Box Jumps, Total (Big+Small, 34"):75

2/10/2008
2,557 calories
48% carbohydrate / 19% fat / 32% protein. Not sure why I was lower today on intake…

2/12/2008 Chest Day

BB Flat: 2302,1(rest/paused rep) 2153 2004 1855 1759
DB Inc: 65
9 706 608
DB Dec: 7010 807 855
Cable Flyes: 40
8 3011
Iso Ballistic Pushups: 6, 4
Rack Lockouts: 245
6 2604 2406
Elbows Out Extensions: 3011 408 3510
Seated BB Mils: 80
10 907
Lateral Raises: 15
10 20*5

Notes: Not sure what happened here…I got the extra rep at 230. I tied my alltime high on db decline, but I dropped several reps on the flat 215, 200, and 185 set. I just had no pop for some reason. I LOVE rack lockouts though, and the elbows out extensions are great.

Forgot, yesterday’s intake:

2/11/2008
4,743 calories
46% carbs / 34% fat / 18% protein

today:

2/12/2008
3,077 calories
52% carbs / 21% fat / 26% protein

2/13/2008 Heavy Leg Day, abbreviated

BB Squats: 1858 2056 2253 2452
BB Front Squats: 1354 1357 1556
Seated Calves 90
10 907 cramp cramp cramp fck

Notes: Ok this was just a doomed session from the start. I hate days like this. First of all yesterday I rolled my ankle avoiding a car in the street going through a crosswalk. THEN today for some reason I felt extremely dehydrated no matter how much I drank.

The quads were cramping up on squats, front squats, and then I got probably the 2nd nastiest cramp I’ve ever gotten, in my right calf. I still wanted to do some hamstring work but could not get my calf to unball for about a half hour. Not good times.

nutrition intake:

2/13/2008
3854 calories
47% carbs / 29% fat / 22% protein

2/14/2008
3,517 calories
41% carbs / 29% fat / 29% protein

2/15/2008
3575 calories
42% carbs / 37% fat / 19% protein (171 grams)

2/16/2008

Pullups (50): 11,8,5,3,4,4,2,3,2,3,2,3
DB Rows: 8010 908 1201 1005
Chest Supported Rows: 9010 9010
BB Shrugs: 2258
DB Hammers: 30
10 355
Bent Over Short Bar Curls: 40
8
Seated Db Curls: 25*6
Running: 30 minutes, 3.35 miles

Notes: Oh man…never done 50 pullups before, then saw it suggested here. Really sapped me. I can hardly wait to try it after deadlifting. The run was unbelievable. I was so dehydrated my legs were cramped, and I could barely even sweat. I thought I was going to pass out, but kept going.

Nutrition: 2684 calories
51% fat / 20% carbs / 28% protein
I ran out of time for one more meal, someone came over and other things came up…

Next time your gonna insult, go to any thread besides my training log assclown. I’m not clusterfucking yours

2/17/2008

Man am I sore today…The pullups absolutely destroyed my lats and biceps. I even got a massage last night from a girl I had over and my back is still tight as hell. Good times.

diet:
4189 calories
37% fat / 41 % carbs / 21% protein

Had a large pepperoni pizza today, hence the high fat.

2/18/2008
3132 calories, 25%fat, 50% carbs, 24% protein

I think from now on I’ll just summarize by week, instead of day by day

2/19/2008 Chest Day

BB Flat: 2302/1 rest-pause 2004/1 185:5x5
DB Flat: 708 757 805 6012
BB Incline: 1359 1359
Ballistic BP: 6510 7510 858
Rack Lockouts: 245
8 2752 2556
Elbows Out Extensions (inclined): 4011 458 4012
Dips: 25
6 BW9
DB Militaries, seated: 40
9
DB Lateral Raises: 15*13

Notes: Not sure how I feel about this. I’ve been eating massive amounts (for me) of overall calories and protein for 3 weeks now and I’m not really seeing any increase in strength. Meh.

2/20/2008 Quads & Calves

BB Jump Squats: 13510 15510 1756
BB Front Squats: 155
4 1359
Unilateral Leg Extensions: 95
9
Seated Calves: 13510 13510 135*10

Notes: I alternate weeks of deadlifting and squatting. So if I squat during the week, I won’t deadlift that week, but the next I will, and I won’t deadlift. I just don’t recover fast enough to do both. On the weeks that I Deadlift I turn leg day into quad & calf day, then on back day I work in hamstrings.

2/23/2008 Back, Hams, Biceps

Stiff-Legged DL’s: 2253 2753 3053 3302 3501 shit rep.
Good Mornings: 135
6 1156 957
50 Pullups: 7,5,5,3,4,3,3,3,2,2,2,2,2,2,2,2,2 (51)
DB Rows: 7011
Cambered Preachers: 60
5 60*5

Notes: Decent Session, could’ve had another set or two of DLs, but wanted to save something for the pullups since I"m still getting acclimated to doing that many.

2/23/2008 Week’s Nutrition Averages

3344 Calories, 31% fat / 41% carbs / 26% protein (211 grams)

2/26/2008 Chest/Tri/Shoulder Day

BB Flat: 2303/1 rested 2104 1857
DB Incline: 75
7 853 902-new record 709
DB Flat: 75
7 805 708
DB Decline: 806 854 DB Flyes: 2011 307
Rack Lockouts: 2555 2751
Elbows Out Extension (Inclined): 4512 507
Seated DB Mils: 50*7

Notes: REALLY pressed for time, did in about 90 minutes what usually takes me 150. New record on db inclines! 90 Lbs.!! I now weigh 182 lbs, up from the 176.5 I weighed at the outset of this, and I’m starting to feel stronger. Couldn’t really do as much for tris & shoulders as I had to get to class.

2/27/2008 Legs…

BB Squats: 1854 2254 2453 2651
BB Hacks; 1356 1854 2003
Seated Calves: 90
10 135*8

Notes: I was coming down with something, plus I had an exam and a paper due today. I really felt like shit while trying to squat, extremely dizzy, nauseous, not good times. Then the downstairs at BU was taped off so I couldn’t get to the machines and weights I wanted to, apparently there’s some “fitness class” using the whole thing. Which is weird because it just looked like a bunch of people working out.
I’m posting it today (Friday) because I’ve felt like ass the last few days, sore throat, stomach hurts, sleepy. Not good times.

3/01/2008 Nutrition for week

2,940 Cals

27% Fat / 44% Carbs / 27% Protein (194 grams)

Notes: I’m fighting off a bute of a cold. I played basketball yesterday, and thought I’d go to the gym and work my back after but I was exhausted. Today I’m very sick too. May try back day tomorrow if I feel better, if not, I’ll have to just call it an off week for my back

3/4/2008

BB Flat: 2353 (new P.R.!) 2401 (New P.R.!) 2251 1955 1758
DB Flat: 70
9 757 805 707
DB Flat Alternating: 50
7 555 457
BB Incline: 1359 158
DB Flat Squeeze: 4010 507
Rack Lockouts: 2453 2552 2652
Elbows Out Extensions (Inclined): 45
13 554 508
Standing DB Militaries: 957 7512
DB Side Laterals: 15*10
Running: 3.35 miles, 30 minutes

Notes: Good session. 230 had been my personal high on benching for about 5 years. The record of 235 stood for about 2 minutes haha. I think I could’ve gotten more reps but my pecs felt like they were about to charliehorse or cramp or something. I’m still not completely recovered from being sick yet so I may not be fully hydrated. Rest of the session was good too, nothing earth shattering.

3/5/08 Quad & Calf Day

BB Front Squats: 1358 1755 1853 2002 1358
BB Hack Squats: 185
2 2252 2552
Standing Leg Press (Calves): 27012 36012 45012 54014
Running: 3.35 miles, 30 minutes

Notes: Getting used to the two main exercises for quad day. On Front Squats how do you manage to keep the BB from sliding down your arms? I felt like I was tipping forward slightly with the 200 lbs, and I couldn’t hold it there really. Also the run was the hardest time I’ve ever had running at that speed and for that time amount. I’m not sure why, I was destroyed by it.