Day 1 Final 5
Total Body Training
15 Minute Cardio Hell Warmup/Death Elliptical
Standing DB Military
30x12
40x12
40x12
Sumo Deadlift
135x12
225x12
275x12
BB Rollout/Pushup
6/10
6/10
4/10
Front Squats
135x6
135x3
135x3
Decline Situps
25x12
25x12
25x12
15 Minutes Steam Room
I’m done [#$&#!] around. I’m going to finish my leaning out cycle 5 weeks from today. I’ve got my calories at 2300 and I’m going to finish strong. After that I’m going to jack up my cals to 3200 and bulk again.
10-24-06
Cardio
20 minutes on eliptical death machine resistance level 1-8 HIIT stylee.
10 minutes of HIIT sprints on track.
2 laps walking/1 lap sprinting
One Legged RDL Stretches with 15 pound DBs
Day 3 Final 5
Upper Day
10 Minute Cardio Warmup (Low Resistance)
BB Rows
135x8
135x8
135x8
155x8
BB Shrugs
225x8
225x8
225x8
225x8
Pullups
8
6+2
6+2
4+4
DB Incline Bench
40x8
50x8
65x5 <-FUCK
DB Snatch
40x8
40x8
40x8
40x8
BB Front Raises supersetted with BB Bent over Front Raises
30 x Failure x3
Rough workout. My carbs were super low today. I think I had about 30 grams of carbs over the course of 3 meals…
Horrible.
Anyway I fought through it and saw the effects of low carbs in my pullups and incline presses. The gym was fucking freezing too.
Day 5 Final 5
Total Body Training
10 Minute Cardio Warmup
BB Bench
185x5x5
BB Clean
135x5x5
DB Rows
65x5x5
DB Suitcase Deadlift
60x5x5
Ab Circuit Drill
(Hanging Leg Raises + Weighted Leg Lift/Plate Crunch + Plate Floor Press
Energy System Work
HIIT Sprints
8 second run + 12 second recovery walk (10 Minutes)
I think I may have found a new training partner at this new gym. I’m definitely stoked.
Were you injured?
I’m just asking because your total at the beginning of the thread has you over a 300 bench and you’re doing work sets under 200 for example.
Not calling you out, just wondering if there was a reason for the numbers being off.
I benched 330 at the APA Nationals in Washington last summer. That was with a single ply rage X that I get a ton of carryover out of and I’m conditioning right now.
Yesterday looked something like this:
7:00 AM an omelet made with 4 egg whites, 2 whole eggs, green peppers, onions, garlic, and spinach, and a shake made with mixed frozen berries and whey
10:00 AM Super Shake: Mixed frozen berries, whey, mixed nuts, oats, and ground flaxseed
12-1:30 Trained
1:45 Recovery Shake (Biotest Surge)
2:30 Whole wheat pasta, green peppers, onions, garlic, and spinach, diced chicken breast and tomato paste
4:30 Salad with diced chicken spinach, almonds, olive oil, tomatoes, cucumber, feta cheese, and olives
7:30 Super Shake: Mixed frozen berries, whey, mixed nuts, oats, and ground flaxseed
10:30 Salmon, broccoli, zucchini, cauliflower, and carrots
Day 6 Final 5
Elliptical Cardio 3 miles in 27:11
Day 7
Trail Riding on mountain bike
~7 Miles 1 Hour 15 minutes
I want an road bike. I wish I could afford one.
which Berardi book did you pull your workout from? S2B or the metabolism advantage? or something else?
I used the template out of his metabolism advantage but I subbed my own exercises. I get much more out of these than the ones he prescribes.
Day 8
Upper Rep Day
Chain susupended pushups
15
15
15
10
10
10
Shrugs supersetted with inverted rows with cable long bar cubans with rear delt flyes with db cubans x4xFailure
Barbell bicep curls 50x15x3
Felt sick as a dog all day today. That’s what I get for eating mexican food…
I just supersetted everything I could think of to get the hell out of there. I felt horrible. Plus the pushups really gassed me.
today are the days you have to push yourself, make yourself comfortable being uncomfortable! Great that you got in there though and worked, and that’s half the battle. Maybe the gargantusuperultraset made things harder anyways!
I like your blog though, it’s inspiring me to keep track of my nutrition and lifting in mine.
[quote]hockechamp14 wrote:
today are the days you have to push yourself, make yourself comfortable being uncomfortable! Great that you got in there though and worked, and that’s half the battle. Maybe the gargantusuperultraset made things harder anyways!
I like your blog though, it’s inspiring me to keep track of my nutrition and lifting in mine.[/quote]
Supersetting for me is usually just a way to get the fuck outta there quicker. however it did get me really sore…
It’s really important to keep my workouts and nutrition plan on line. I tend to lose things and I couldn’t bare to lose 3 years of info.
I’ve got sprint training today. This should be interesting. I’m doing an actual planned workout out of Bigger Stronger Faster…i think that’s what it’s called…
It looks something like this.
100m x 4 warmups (25 seconds rest)
200m (25 second rest) 200m (2 sets)
250m (40 second rest) 150m (2 sets)
300m (45 second rest) 100m (2 sets)
350m x 2 (all out effort)
Full recovery between sets
This is the first time I’ve done a planned workout like this. It’s going to be rough.
After this I’m going to go swim.
I was planning on doing the whole workout but I want to have some energy left over to go swimming and not drown…so…I did half the workout.
Sprints
4x100m jogs to warmup (stride length focus)
200m (44 seconds) 25 second rest
200m (58 seconds) 3 minute rest
200m (49 seconds) 25 second rest
200m (54 seconds) 3 minute rest
4x250m jogs (1 minute rest)
Swimming
25m x 9 (1 minute rest in between)
11-1-6
Offroad Biking
1 Hour 26 Minutes
11.8 miles
Day 12
10-3-6
Full Body Workout
Front Squat
135x5x2
185x5
195x5
210x5
Behind the Neck Push Press
95x5x5
Close Stance Speed Squats
135x5x3
DB Swings to Front Raise
25x8
40x8
55x8x2
DB Tippy Toe Farmers Walk
75x25 yards
40x25 yards
45x25 yards
DB Shrugs supersetted with Hammer Curls (0505)
45x5x4
Dips supersetted with Nuetral Grip Pullups
5x5
Had a lot a lot of energy today so I really busted ass and had a very good workout.
The behind the neck press was originally supposed to be press unders but I couldn’t get the groove right because my neck was hurting. so I just did push press instead. They still rocked me.
Day 13
10-4-6
Elliptical Hill Setting 45 minutes
~490 calories burned according to the machine
Lap swimming 22 minutes
Definitely felt more graceful in the pool today. Less seizure like
11-14-06
Total Body Training
Flat BB Bench 135x5 155x5 185x3
205x5x3
Seated Cable Rows 80x10
130x5x3
BB Squats 135x5 225x5
275x5x3
Sumo Deadlift 225x3
275x5x3
Superset:
Standing Calf Raises 110x5x3
DB Hammer Curls 45x5x3
I’m trying out Waterbury’s TBT Program. It’s pretty fuckin rough. I tried to keep to the rest parameters but the recommended 60 seconds became 90 seconds.
11-15-6
Total Body Training (90 seconds rest)
Incline DB Press 40x10
65x8x3
DB Upright Rows 20x10
30x8x3
Front Squats 45x10
135x8x3
Good Mornings
135x8x3
Superset:
Dips BWx8x3
BB Curl 60x8x3
Very dehydrated today but still pumped out a great workout that almost left me on the floor.