Friday - 2/4
Farmer’s Walk
75 lbs each hand walk for 60 seconds (5 times)
Weighted Twist Crunch (90s)
45 lb plate x16,16,16,16
Power Clean Jumps (90s)
150x10,10,10,10 (grip left on last two sets at the end)
Suitcase Deadlifts (90s)
95x5,5
105x5,5
115x5
Wheel Abs (90s)
BWx12,12,15
DB Rows (120)
65 lbs x 60 seconds each arm: 41R, 35L
45 lbs x 30 seconds each arm: 30 ea.
45 x 30 sec: 31R, 29L
Flat BB Bench
195x5
205x5
210x5
215x4,3
Incline DB Press
65x10,10,9
ss w/ Incline Flies
15x40,40,40
Inclince Plyo Pushups
BWx10,10,10
ss w/ Tricep Pushdowns
50x10 not good form
45x10
40x10, 30x10, 20x10, 10x10 (strip set)
Close Grip Press (Stopped when my rep up was slower than the way down)
135x5
115x7,7
ss w/ kickbacks
15x15,15,15 +10x15
Today 2/6 - Core Synergistics from p90x
Also, I’ve officially switched my diet so that I carb cycle now. With the strict low-carb diet, I was losing weight a little too fast. The diet plan I’m starting coach Thib’s ‘Carb Cycling Codex’
High carb days will be Back and bi’s and my leg only day.
Moderate carb days will be back and tri’s and legs and shoulders.
Low Carb days will be all the others.
High Carb Day = 250/ 226/ 37
Moderate Day = 250/ 166/54
Low Day = 250/ 114/ 79
**The only thing that will fluctuate in my diet will be my dinner because it will be whatever my parents make. It is almost always a lean protein with rice or pasta, but obviously I will only eat the meat on low carb days and have minimal amounts on high/ moderate days.
I might post pictures later to show one month progress with the diet.
So I tracked what I ate today, which was a low carb day.
Total: 2621 cal, 285 pro/ 68 carb/ 130 fat
Pretty happy.
So, I have decided to switch my training up slightly. I’ve been doing my current program for 5 weeks and like how it’s going, I just don’t feel it’s geared towards my overall goals right now. I’ve always done lower reps and higher weights (like now, mostly), so I thought I’d try out a new style. A lot of the stuff I’ll be doing is from the Mountain Dog Series. My splits and days changed slightly too. I’m pretty excited for a faster paced, higher intensity workout program. I’ll do these workouts for 3 weeks and then up the volume a tad for the next 6.
2/7 - Strongman Day (I did it 3 days ago, but it will fall on Mondays now)
Farmers Walk
75 lbs each hand x 8, 10, 10 (re-grip after 8), 10 (re-grip after 6)
**The numbers are lengths I walked in my basement: ~50 feet each length
Weight Decline Crunches
45lbs x 16,16,16,16
ss w/ BB Curls
115x5,5,5
Power Clean Jumps
150x10 **Didn’t feel very explosive. I can get 10 “jumps”, but they aren’t explosive
135x10,10 **Felt much better!
Suitcase Deadlifts (these are killer!)
105x10,10,10 (re-gripped on all at about 6-7 reps)
Wheeler Abs
BWx12,12,15,15
DB Rows
45 for 30 seconds; 30 second rest
50 for 25 seconds; 30 second rest
55 for 15 seconds; 30 second rest
60 for 15 seconds; DEAD…will move starting weight 5 lbs next time
Overall, AWE$OME workout! While it really isn’t a strongman workout, I felt it was a great combo of lifting heavy/ exploding with a combination of some cardiovascular stress.
Also, here are two songs I’m a huge fan of right now and pumped me up during my workout!
2/8 - Legs/ Abs
Long day today, but still happy to hit the gym! I’ll sleep well tonight!
One Legged Hamstring Curls (60 s)
20x25,25,25,25 (I like starting the workout with these!)
Back Squats (30s rest between sets; 10x3; 3 second descent, pause at bottom; key=speed)
135x3,3,3,3,3
145x3,3,3,3,3
**The pause really hits the adductor muscles
Split Squats (90s)
15x15,15,15
Quad Extension (90s rest; 4x10-12 + 25 partials after) AWESOME!
70x12+25, 70x12+25, 75x12+30, 75x12+30
**After the pump I was getting, I could see thigh veins! A couple of them! Needless to say, I was pretty excited.
DB Calf Jumps
One legged jump for 30 sec w/ 15 lbs then JR for 30 seconds x3
Calf Raise - Toes Fanned x 20, Toes Straight x 20, Toes in x 20
** I liked the jumps last week, but I think my legs were too burned out today and cause my whole leg to collapse on the jumps, taking away the calf strain and placing it mostly on the quad.
Abs: Reverse Pike w/ 10 lb weight (3x15), “Rockys” (3x10), Oblique Crunches (3x15)
**Rockys are the exercise Rocky does in number IV when he has his feet in the air and keeps his back arched and feet off the ground while he lowers his legs.
Today is an off day for lifting.
Went snowshoeing for an hour and a half and did abs after I got home.
Also, just got done watching Pumping Iron. Feeling more motivated and excited to do chest and back tomorrow. Plus it will be my first official high carb day. Sweet potatoes, here I come.
2/10
Deadlift
285x5
295x5
315x5
325x5
335x5
Chin Ups
BW x 5, 5 negatives (five sets)
One Arm Cable Low Rows
50x15,15,15,15
Seated Shrugs
60x15,15,15,15
DB Flies w/ band stretch
25x15+15 x 2 sets
30x15+15
Flat DB Twist Press
65x10,9,10
Incline BB Bench (pyramid)
95x10
115x8
125x8
135x8
155x8
Shoulder Shocker After: 3 sets of Front Plate Raise (25lbsx12), DB Laterals (15lbsx12) and Shrug/Ext. Rotation, Press (15x12)
2/11
Hamstring Curls
50x20
75x12 (too heavy)
75x8
DROP SET 65x10-50x10-65x25 partials = dead!
Stiff Legged Deadlifts
135x12,12,12,
Front Squats
135x10
145x10
155x10
Lunges
15x10
25x10
30x10
Rear Delt Destroyer (Hanging partials x 60, cut weight x 30, 10 full reps w/ hold)
45x60 20x30 10x10
45x60 (made it all the way through the set!) 20x40 10x10
Wide Front BB Press
65x12
75x12
85x12,12 good weight here
6 way front/side Combo
10x10,10,10 i’m having trouble holding my arms up now
Heavy Side Laterals
25x30 10x20 partials after
25x30 10x12 full reps w/ 2 sec. hold
This workout was awesome. My legs were shaking the entire time and my shoulders were throbbing. I’m used to pressing heavy and not doing very many reps, so this workout was a definite shocker to me.
I’m really happy with how I feel my workouts are going. I read the latest article on motivation, pain, and committing to yourself in order to obtain your goals and it motivated me even more. I definitely pushed through a lot of burning and discomfort today and I am very glad.
I’m not being very conscious about counting calories, but I’ve still been keeping track of things on fitday to make sure. Today I ate 3100 calories, 300 grams of protein, 183 carbs, and 130 grams of fat. The calories and fat are definitely too high, and I feel it. Today I just felt a little fatter in my stomach. I’m gonna try and not use olive oil and almond butter to cut my fats down and hopefully that will help my calories too.
2/12
Cross Body Hammer Curls
WU - 10x10, 30x10
35x10
30x10,10
Rope Pulldowns
40x12,12
30x12
20x12
EZ Bar Preacher Curls
45x8,20,20
10,13,13
10,12,13
Close Grip Bench
155x10,10,7 - rest 10 seconds - 3 more
BB Curls (w/ 3 second negative)
85x8
75x8
65x8
Incline EZ Bar Tricep Extension
50x15
60x15
70x15
Abs: Ball Roll Up (4x12), Ab Wheeler (12,12,15,15), Weighted Twist (25x30, 10x50,50,50), Plank (1 minx4)
Overall, this was a good workout. Rest was 45 seconds between every set the entire workout. With the decreased rest time, I thought I would be able to do more weight, which is why on some exercises I started heavy and had to decrease every set. But, at least I know for next time!
2/13 - Core Synergistics
2/14
Farmers Walk
80x8,8(6),7(6),6(4) **The parentheses show when I regripped
Weighted Decline Crunches
45x20,20,20
ss w/ BB Curls
115x5,5
120x5
Powerclean Jumps
135x10,10,10 (Felt much better going light and really trying to explode)
Suitcase Deadlifts
110x5,5,5,5
95x10,10
Wheeler Abs
BWx12,12,12
ss w/ Leg Pull In
BWx12,12,12
DB Rows (3x30 sec.)
50x31/30; 30/29; 65x20/20
**This workout has a lot of good aspects to it, but I’ve been reading quite a bit by CT and I like the idea of neural charge workouts. I might do neural charge on my cardio day and the “strongman” day. I’ll see if I can organize something that fits for me!
2/15
Bigger Arm Challenge: Chin Up (15s up, 15s down), BB Curl (75x12), Negative Chin (45s)
Dip (15s down, 15s up), OH Tri Extension (55x12), Negative Dip (45s)
One Legged Ham Curls (60)
20x25,25,25,25
ss w/ Reverse Pikes w/ weight
10 lbs x12
15x12,15,15
Back Squat (30)
145x3,3,3,3,3,3
155x3,3,3,3
Split Squat (90)
20x15,15,15
ss w/ Oblique Crunches
BWx15,15,15
Quad Extension (90)
70x12+25 part., 80x12+30; 12+30, 85x12+35
Calf Raises
15x15(10), 15(10), 15(10)
ss w/ Rocky Ab Exercise
BWx10,10,10
Eating for the Day! Pretty happy how my eating went today. Tomorrow will be an extreme low carb day with carbs only coming at breakfast (which will also be postworkout - cardio and neural charge)
2,382 Calories, 272g Protein, 136g Carb, 89g Fat
Carbs Consumed were: 1/2 cup Oatmeal at Breakfast, Surge and 1/2 cup sweet potatoes PWO, and 2/3 cup of peas at dinner.
2/16
Walk 20 minutes; 4.0 mph @ 5 degree incline
Cosgrove Complex - first set 6 reps, second set 5 reps, etc. (90s rest) 95 lbs used
Deadlift
Romanian Deadlift
Bent Over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Monring
Neural Charge:
Clean High Pulls 95x5,5,5,5
Tuck Jumps x 5,5,5,5
Incline close grip Plyo Bw x 5,5,5,5
Box Jump x 5,5,5,5
Abs: Heel-Heel Crunch (3x30 sec.), Plank (3x1:05), Swiss Ball Crunch (25x15,15,15), Swiss Ball-Hand Switch (3x10)
2/17
Deadlift - Can’t deadlift next week, so decided to go heavier
275x3
295x3
315x3
335x3
355x1
375x1
405x1!!!
225x3,3,3,3,3
Hitting 405 was an awesome feeling. I’ve done 470 before, but that was at 220 lbs. Plus, not lifting for awhile and then hitting 405 within 6 weeks of training is encouraging.
Wide Grip Pull Ups
BWx6,6,6,6,6
Did 6 negatives after each set of 6
Orm Arm Cable Rows (60)
50x15,15
55x15
DB Flies w/ Band Stretch (60)
30x15+15, 15+15, 15+15 *Will move up weight next time
DB Twist Press (90)
65x10,10
70x7
Incline BB (90)
115x8
125x8
135x8
145x8
155x9
Shoulder Shocker: Plate Raise (35x12x3sets), Lat Raise (10x12,12,15), Shrug+Press (10x12,12,15)
2/18
Bigger Arms Challenge: Chin Up (15 sec. up and down), BB Curl (80x12), 50 sec. negative
Dip (15 sec. up and down), OH Tri Extension (60x12), 50 sec. neg
Hamstring Curls (90)
55x15
65x12
80x8
DROP SET 65x10, 60x10, 65x30 partials
Stiff Legged Deads (60) - standing on plate
145x10
155x10,10
Front Squats (90)
165x5
175x5,5
190x5
200x5
Lunges (90)
30x10
35x10,10
Rear Delt Destroyer
45x60 + 20x30 + 10x10
45x60 + 20x45 + 10x12
6 Way Combo (60)
10x10,15,15
Super Wide Front Prses (90)
80x12,12
90x10,12
Heavy Laterals
30xR30,L12+20x18; 20x30 ea.
Long workout, but awesome workout!
2/19
Cross Body Hammer Curls
10x12
20x10
30x10,10,10
Rope Pushdowns
25x12,12,12,12
EZ Bar Preacher Partials
50x8,15,15; 8,12,12; 8,8,8
Close Grip Bench
155x12
160x8
135x10
BB Curls w/ 3 second descent
65x10
70x10,10
Incline EZ Bar Extension
70x12,15,15
Abs
Plank 4x1:05
Leg Drops 4x1:00
Wheelers 4x15
Mason Twists 4x60 w/ 10 lbs.
