T Nation

Accipiter's Log: NOW WITH VIDEOS


#1

I also have a blog with my workouts at:

http://hurrrrrrrrr.blogspot.com/

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

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


#3

2/12/2008 Chest Day

BB Flat: 230*2,1(rest/paused rep) 215*3 200*4 185*5 175*9
DB Inc: 65*9 70*6 60*8
DB Dec: 70*10 80*7 85*5
Cable Flyes: 40*8 30*11
Iso Ballistic Pushups: 6, 4
Rack Lockouts: 245*6 260*4 240*6
Elbows Out Extensions: 30*11 40*8 35*10
Seated BB Mils: 80*10 90*7
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.


#4

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


#5

2/13/2008 Heavy Leg Day, abbreviated

BB Squats: 185*8 205*6 225*3 245*2
BB Front Squats: 135*4 135*7 155*6
Seated Calves 90*10 90*7 cramp cramp cramp f*ck

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


#6

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


#7

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


#8

2/16/2008

Pullups (50): 11,8,5,3,4,4,2,3,2,3,2,3
DB Rows: 80*10 90*8 120*1 100*5
Chest Supported Rows: 90*10 90*10
BB Shrugs: 225*8
DB Hammers: 30*10 35*5
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..


#9

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


#10

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.


#11

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


#12

2/19/2008 Chest Day

BB Flat: 230*2/1 rest-pause 200*4/1 185:5x5
DB Flat: 70*8 75*7 80*5 60*12
BB Incline: 135*9 135*9
Ballistic BP: 65*10 75*10 85*8
Rack Lockouts: 245*8 275*2 255*6
Elbows Out Extensions (inclined): 40*11 45*8 40*12
Dips: 25*6 BW*9
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.


#13

2/20/2008 Quads & Calves

BB Jump Squats: 135*10 155*10 175*6
BB Front Squats: 155*4 135*9
Unilateral Leg Extensions: 95*9
Seated Calves: 135*10 135*10 135*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.


#14

2/23/2008 Back, Hams, Biceps

Stiff-Legged DL's: 225*3 275*3 305*3 330*2 350*1 shit rep.
Good Mornings: 135*6 115*6 95*7
50 Pullups: 7,5,5,3,4,3,3,3,2,2,2,2,2,2,2,2,2 (51)
DB Rows: 70*11
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.


#15

2/23/2008 Week's Nutrition Averages

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


#16

2/26/2008 Chest/Tri/Shoulder Day

BB Flat: 230*3/1 rested 210*4 185*7
DB Incline: 75*7 85*3 90*2-new record 70*9
DB Flat: 75*7 80*5 70*8
DB Decline: 80*6 85*4 DB Flyes: 20*11 30*7
Rack Lockouts: 255*5 275*1
Elbows Out Extension (Inclined): 45*12 50*7
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.


#17

2/27/2008 Legs..

BB Squats: 185*4 225*4 245*3 265*1
BB Hacks; 135*6 185*4 200*3
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.


#18

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


#19

3/4/2008

BB Flat: 235*3 (new P.R.!) 240*1 (New P.R.!) 225*1 195*5 175*8
DB Flat: 70*9 75*7 80*5 70*7
DB Flat Alternating: 50*7 55*5 45*7
BB Incline: 135*9 15*8
DB Flat Squeeze: 40*10 50*7
Rack Lockouts: 245*3 255*2 265*2
Elbows Out Extensions (Inclined): 45*13 55*4 50*8
Standing DB Militaries: 95*7 75*12
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.


#20

3/5/08 Quad & Calf Day

BB Front Squats: 135*8 175*5 185*3 200*2 135*8
BB Hack Squats: 185*2 225*2 255*2
Standing Leg Press (Calves): 270*12 360*12 450*12 540*14
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.