T Nation

Flow's Summer Project


#1


[b][i]FLOW'S SUMMER 2009 LOG[/b][/i]

I am 19, 6'2", 209.6 lbs. AM bodyweight, and dedicated.

Organizing my training like so:

4 week Strength/Power
6 week Hypertrophy
6 week Strength/Power w/ higher intensity
1 week of testing

During that testing week my goals are:

  • 1RM Push Press
    --Current: ~195
    --Goal: 225

  • 1RM Pull-Up
    --Current: +65
    --Goal: +80

-1RM Deadlift
--Current: ~380
--Goal: 415

-1RM Front Squat
--Current: ~270
--Goal: 315

-1 RM Scale Step with Pause
--Current: 209-210
--Goal: 225

[b][i]FIRST FOUR WEEK CYCLE[/b][/i]

W1: Moderate Volume
W2: Lower Volume, Higher Intensity
W3: High Volume: +1 set for each assistance movement
W4: Deload: -1 set for each assistance movement

S OFF
M Lower1
T Upper1
W OFF
R Lower2
F Upper2
S Conditioning

Daily and Pre-Workout: Tissue quality, Flexibility

Foam Rolling
-IT band 10 seconds/side
-Hip flexors / Quadriceps 10 seconds/side
-Hamstrings 10 seconds
-Glute medius 10 seconds/side
-Posterior fibers adductor magnus 10 seconds/side
-Lats 10 seconds/side
-Pecs 10 seconds/side
-Posterior Shoulder Girdle w/ tennis ball 15 seconds/side
-T-spine mobilization 8 reps in 3 locations
-Rhomboids 10 seconds

Dynamic Flexibility
-Frontal Plane leg swings 12/side
-Sagittal Plane leg swigns 12/side
-Single leg unsupported bridge 12/side
-Warrior lunge 8/side
-Scap wall slides 12
-Push Up Position Leg reaches 6/side
-Sleeper stretch 15s./side
-Dog t-spine mobilization 6/side
-Scap Push-up 12
-Prone Internal Rotation w/ 10-20 pounds 15-20 reps

Specific Warm Up

DAY1: Lower: Strength: Deadlift Focus

A. Deadlift
W1: 8 singles over 90%
W2: 6 singles over 90%
W3: 10 singles over 90%
W4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Ankle Mobility

B. Forward Lunge
3 sets of 6 reps per leg
Rest 1-1.5 minutes

C. Pull Through
2 sets of 15-25 reps
Rest 1 minute

C. Ab Wheel
3 sets of 6-15 reps

D. CoC#1
2 sets of max reps + eccentric failure on last rep

DAY2: Upper: Strength: Back Repetition Focus

A. Bench Press
W1: 4x5
W2: 4x4
W3: 5x5
W4: 3x5
Rest 3-5 minutes

B. Close Grip Chin
3 sets of max reps with bodyweight
Rest 2-2.5 minutes

C. Kroc Row
1 set of death

D. Close Grip Floor Press
3 sets of 6 reps
Rest 2 minutes

PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Thumbs up Low-Trap Raises
15-20 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)

BEACH TIME
F1. Preacher Curl
2 sets of 6-15
F2. Cable Pressdown
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved

DAY3: Lower Body 2: Power: Power Snatch Focus

A. Power Snatch or DE Front Squat
Power Snatch
W1: 6x3
W2: 6x3
W3: 8x3
W4: 3x3

Or

@50-60% for Front Squat
W1: 10x2
W2: 10x2
W3: 12x2
W4: 5x2

B. Front Squat
W1: 4x6
W2: 3x6
W3: 6x6
W4: 2x6
Rest 2-2.5 minutes
B2. No Money Drill
12 reps

C. Bulgarian Split Squat
3 sets of 6 reps per leg
Rest 1 minute

D. Elevated Side Plank
3 sets of 20-30s per side
Rest 45 seconds

E. Back Extension
2 sets of 8-15 reps
Rest 30 seconds

F. CoC#1.5
4-6 singles

DAY4: Upper Body 2: Strength: Push Press Focus

A. Push Press
Week 1: 8 singles over 90%
Week 2: 6 singles over 90%
Week 3: 10 singles over 90%
Week 4: 2 singles over 90%, or 2x3 easy (5RM load)
Rest 3-5 minutes
A2. Lunging Hip Flexor Stretch
15s/side

B1. Yates Row
3 sets of 6-8 reps
Rest 1 minute
B2. Weighted Push-Up
3 sets of 6-8 reps
Rest 1 minute

C. Lat Pull Down
2 sets of 12 reps
Rest 60 seconds

PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Lateral Raise
15 reps
3020 Tempo
E3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)

BEACH TIME
F1. Reverse Curl
2 sets of 6-15
F2. Skull Crusher
2 sets of 6-15
Rest 45 seconds, longer if lower reps achieved

DAY5: Conditioning: Hip Extension Focus

A. Hip Extension Focused Movement
Sled Push
DB/KB Swing
Long Stride Lunge
Etc . . .
60 seconds on, 30 seconds off
6 rounds
B. Jump Rope Sprint
30 seconds on, 15 seconds off
4 rounds

GENERAL PREHAB
C1. Prone Internal Rotations
20 reps
3020 Tempo
C2. Dynamic Hip Flexor Mobilization
15 reps
3020 Tempo
C3. Shoulder Girdle SMR
10 seconds (subscap or infraspinatus/teres minor)
Perform Circuit Twice: No Rest Between

[b][i]NUTRITION[/b][/i]

I'm following simple guidelines as far as nutrition goes. . .

-Protein with every meal
-Minimum 3900 kcal on off days
-Minimum 4300 kcal on on days
-Drink 2 large glasses of water every time I eat
-Get 4 tbsp. flaxseed daily
-Get 1 tbsp. EVOO daily
-Eat 1/2 cup mixed nuts daily
-Eat lots of lean cuts of meat
-PWO
--70 g Carb before and after
--20 g Whey before and after
--Buying creatine this week, which I intend to take 5g before and after
-2 cheat meals allowed each week

[b][i]INDICATORS[/b][/i]
-Exercise Performance
-Generally how I feel
-AM Bodyweight
-Appetite
-Sleep quality
-etc. . .

[b][i]SLEEP[/b][/i]
For the past two days, I have slept a solid 10 hours a night with 1 interruption (always have to piss).

That said, I will get a minimum of 8 hours of sleep, and, on days where I can't get 10, I'm going to do my best to take a nap or two.

[b][i]GENERAL CONSIDERATIONS[/b][/i]
I am planning deloads in these cycles, but I will take them if I need them. If I go into the first session of the deload and I'm ripping the bar off the ground and whatnot, I'll skip the deload and keep going. I plan particularly, but train instinctively. I think that's the best way.

I'll be recording my sessions when I can, but that is a hassle because I can only do so when certain 'fitness monitors' are working in my gym. I'm on good terms with some of them :wink:

And, so it starts.

Cheers to getting more disgusting.


#2

This morning.


#3

Side chest + Hamster Face


#4


A change of pace; something interesting to look at.


#5


[b][i]MEASUREMENTS[/i][/b]

Upper Arm
R: 15 and 1/8
L: 15 and 1/2

Forearm
R: 12
L: 11 and 1/2

Upper Leg
R: 24
L: 24 and 1/2

Calf
R: 15 and 3/8
L: 15 and 3/8

Glute
43 and 1/2

Waist
35 and 1/2

Chest
42 and 1/2

My waist has always been a big measurement compared to most folks. I honestly have wide hips. I'm built as a square; my waist and shoulders are similarly sized. To further emphasize this, I have almost no natural 'V' to my bone structure.

It's genetic, as many of my uncles are built like this and are around 6'3" to 6'5". I'm 19, so, yes, I may end up that tall as well.


#6

[u][i][center]First Session of the Summer[/u][/i][/center]

[u][i]5-4-09[/u][/i]

AM Weight: ??

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Lower Body 1[/u][/i]

Dynamic Flexibility

A. Deadlift
8 singles over 90%
135X5
185X3
225X1
275X1
315X1
355X1 PR
365X1 PR
375X1 PR
350X1
Misload. . .
337.5X1X2
340X1X2
Rest 3-5 minutes
A2. Ankle Mobility

B. Forward Lunge
155X6/sideX2 PR
160X6/side PR
Rest 1-1.5 minutes

C. Pull-Through
230X23 PR
250X20 PR
Rest 1 minute

C. Ab Wheel
BWX12,10,12 Baseline PR

D. CoC#1
Left: 15Xrep+2 second hold+complete failure eccentric on last rep
Right: 15 reps
Left: 12 rep
Right: Omitted

This day I ended up

4,428 kcal.

In grams:

Fat: 185.8
Saturated: 61.8
Polyunsaturated: 36.9
Monounsaturated: 71.1

Carbohydrate: 412.8
Dietary Fiber: 50.3

Protein: 299.6


#7

This is random, but you have really long, skinny toes


#8

Holy shit. . .

You're right.

You know what they say about big feet, though?

BIG TOES


#9



#10

[u][i]5-6-09[/u][/i]

AM Weight: 209.8

Back Pain: 0 out of 10

Right Pec Pain: 0 out of 10

[u][i]Upper Body 1[/u][/i]

Foam Rolling
Dynamic Flexibility

A. Bench Press
195X5
200X5 PR
195X7 PR
205X3 PR

Rest 3-5 minutes

B. Close Grip Chin
BWX10
BWX7,5
Rest 2-2.5 minutes

C. Kroc Row
115X20/side PR

D. Close Grip Floor Press
165X6
Decided to do Pin Press Lockouts to go easier on my pec
175X1
155X5
Rest 2 minutes

PREHAB CIRCUIT
E1. Prone Internal Rotations
20 reps
3020 Tempo
E2. Thumbs up Low-Trap Raises
15-20 reps
3020 Tempo

F1. Preacher Curl
25+5X4
25X8
F2. Cable Pressdown
130X10,9
Rest 45 seconds

[u][i]Nutrition[/u][/i]
Calories: 4,530
Fat: 140.3
Saturated: 35.3
Polyunsaturated: 36.9
Monounsaturated: 56.5
Carbohydrate: 375.6
Dietary Fiber: 55.9
Protein: 430.7


#11

Curls for the girls, benches for the wenches, rows for the hoes and deadlifts... for being awesome.


#12

LoL. . .epic.


#13

deads for the girls with two heads?


#14

Another log? You're a training log-whore. :slight_smile:

Seriously though, this is good stuff. I wish I would have my training shit together at 19 like you do.

With regards to diet, what kind of supps are you taking? Stuff like MD and Surge?

You might want to experiment throwing in a tbsp of extra virgin coconut oil (EVCO) into your diet. I've been playing around with this and I think it helps. Mabye a tbsp of EVOO and EVCO per day?


#15

Oh, I know I'm a training log whore. I won't deny it :slight_smile:

Thanks.

At the moment, just protein powder. I need to make an order for creatine, though.

What do you recommend?

EVCO=Extra Virgin Canola Oil?

I like this idea. I have been getting at least a tbsp of EVOO per day, usually on my fish with some oregano and garlic (delicious). I feel that doing this frequently throughout the day would be beneficial, because, as of now I've had 3,000 Kcal. and I weigh the same as I did when I woke up.

I think I'm going to have to go into the 5,000 kcal. territory for adequate gaining, but I'll leave that up to how this week goes.

BTW, today (5-6-09), my morning bodyweight was 209.8.


#16

EVCO = Extra Virgin Coconut Oil

If you plan on getting into the 5k range, then it would definitely be a good thing to add in there.

I was kind of surprised you weren't using something like Surge for PWO. Again, if you're trying to get the cals up there, it's probably a good thing to add after workouts. That's another 300 cals right there.


#17

EVCO = Extra Virgin Coconut Oil

If you plan on getting into the 5k range, then it would definitely be a good thing to add in there.

I was kind of surprised you weren't using something like Surge for PWO. Again, if you're trying to get the cals up there, it's probably a good thing to add after workouts. That's another 300 cals right there.


#18

EVCO sounds like a great idea :slight_smile:

I used to use Surge, but my cash tree has wilted since then.

That doesn't matter though, I'm making an order for Surge and that crazy german micronized creatine stuff.

Eyem gunna c da creatinez splode my musclez like STERRRRRRROIDZ


#19

Damn man I'm impressed with how meticulous you are about everything. Look forward to seeing how you do this summer.


#20

I'ma hafta subscribe to this.. and maybe in 6 wks when I'm done with Max Strength.. steal some of your planning :wink: