Diet:
Breakfast : 2 cups of oatmeal + 6 extra large eggs + a banana or some kind of fruit. Also I take my multi vits and fish oils.
Snack: almonds or a shake or a can of tuna.
Lunch: Some form of fish usually salmon or haddock with some veggies.
Snack: Almonds or a shake or if i didn’t have a can of tuna then, then a can of tuna.
Supper : Two chicken breasts or a steak, whatever my mom makes :), usually its something like that because she knows its all i’ll eat. With some steamed rice.
Supplements:
Morning: AnimalPak Multi vitamins
and some fishoils
Pre-workout: Jack3d+ Taurine 15 mins before, then start sipping on some Xtend and Waximaze and usually finish that half way through my workout.
Post workout- Xtend and taurine. Then Some weightgainer. I bring this all to the gym so i can have it immediately after.
Then I take ZMA pills before bed.
Here’s a performance thread of me with pics from june i believe and it has some history of me.
30x10 + 65x12
45x8 + 65x12
45x8 + 65x12
45x8 and my forearms burned so much I forgot to do the superset this time.
Flat bench Flies
25x12
45x8
45x8
45x8
Plyometric Explosive bosu ball push ups
3 sets of untill i fell over.
Then i did my ab stuff, and some dips.
Today was a medium weight day, next week hopefully will be heavier, depends on how football is. Back and Tricep day tomorrow which means nice and heavy deadlift.
Day2: Back and Tricep
Day 3: rest
Day 4: Shoulders
Day 5: Legs.
Weighed myself today, i’ve gained alot of mass recently but am down to 185, which means fat loss which is due to all the cardio work for football, good shit.
Just got back from doing my Back and tricep day, met up with a buddy there who definitely pushed me that extra mile, made it an even better workout than usual. Unfortunately i had football today so I was already zapped from that, but nothing a little pre-workout couldn’t fix.
Tricep rope pull downs
60x15 warmup
95x8 for 4 sets.
Deadlifts
Was a little disappointed from my dead lifts today usually get to 405x3 or 4 but i guess football took much more out of me than i thought
2 warmup sets 135lbsx20 then 225x12
315x8 for 2 sets then 385x4 to finish it off.
Reverse grip barbell row
95x15
135x10 for 2 sets
185 x 8 for 2 sets.
Lat Pull downs
135x15 warmup
165x8
180x6
165x8
120x15
Then i Did pull downs with the grip from the mid row machine, not sure what its called but it works the Lats
120x10
15 second rest
120x8
15 second rest
120x6
Midrows
105x20
15second break
105x15
15 second break
115x10
Tricep ext
60x15 warmup
85x12
90x10
100x10
Single arm cable pulldowns
75x10
75x10
80x10
45x20
Then i did my ab stuff and went home and wrote this.
[quote]youngblood52 wrote:
are you a senior? your strong
how much could you bench when you first started lifting[/quote]
Yeah i’m going into grade 12 this year, I think 150 was my max, i didn’t start benching till last summer, my conditioning coach didn’t like to do it unless we were working on explosiveness.
[quote]Simonidas wrote:
good work man! I saw your pictures, now this… keep going![/quote]
Thanks man, I’ll be doing shoulders tonight after football, hopefully won’t be too zapped. I had 2 scoops of pre workout before football yestarday then 2.5 scoops before my workout…didn’t sleep till 3:30 haha So i’m going to attempt a workout tonight without it, seeing as how school starts tomorrow.
Another awesome workout, only this time without my nitric oxide drink
Lateral dumbbell raises:
warm up 1 set of 15lbs for 15 reps
20lbsx12 reps
25x8
25x8
25x8
Dumbbell shrugs
warm up 80x15
85x12
90x10+5 hold reps
95x10+5 hold reps.
80x20+ hell naw on the hold reps.
DB Shoulder press:
50x10 for warm up
65x8
65x8
65x8
( I recently strained my neck so I’m going light, and I have a game this satarday.)
DB power snatch:
50x12 for warm up
70x10
70x10
65x8
Db front raises:
20x20 for warm up
25x10
25x10
30x8
Barbell shrugs:
135x20 for warm up
225x10
285x6
So, I couldn’t get up to 10 for some reason on that last set, was very pissed off, so i did the following.
315x8
I chucked on more weight and went at it like a crazy mofo.
Reverse pecdeck thing:
130x10
130x10
130x10 i was going to leave after this but then something yelled at me in my head and I finished another set
145x8
no rest.
130x4.
Very good workout, Traps are pumped , shoulders are pumped.
So i had school then work today, meaning i went to the gym before school…at 6. Woke my ass up at 5:45 hopped the bus and went and did some chest and biceps. Unfortunately i decided to not have my bfast until after the workout, so I was uncannily weak because of lack of nutrition is what im assuming. So i’m not going to post my workout.
So, the punishment is finally over and I can once again workout after a month of not touching a weight. Thank god for holding onto my diet somewhat. I did my first workout today which was back/tricep. It is playoff week so I didn’t go too heavy, semi-finals this weekend. ( This workout was in my school gym which = shitty weight, I get a membership at one of the local gyms this week).
Tricep curve bar pull downs-
85x8 for warmup
105x8
105x8
105x8
One armed dumbbell rows
45x10 warmup
80x8
80x8
80x8
Deadlift
135x12
225x10
315x6 ( has gotten weaker)
385 x 2
These lifts are with no pre-workout unfortunately, going to go pick up my stacks this week as well.
So, after a month of not being able to work out I was finally back into the gym today, did back a triceps. I have semi-finals for football this weekend so I didn’t want lift too heavy…I know.
Today was at my school gym so the weights aren’t that great, getting my membership at a local gym this week as well as my supps, this workout was pre-workoutless.
Tricep bar pulldown- 80x15
120x8
120x8
120x8
One armed barbell rows- 45x12
80x8
80x8
80x8
Dead lift-
135x12
225x11
315x6 ( have gotten weaker in this )
385 x 2
Wide grip barbell row - 135 x 8-10
135 x 8-10
135 x 8-10
Skull Crusher -
95 x 10
105 x 10
115x8
115x6
This wasn’t a bad workout to start it off again, I’ll probably be doing chest and bicep Thursday, I’ll write it down again, hopefully keep track of it and make some progress.
My Current stats for weight are:
Weight : 180-185
Bf : Probably 12-14
I’m not too worried about this, I’m sure with my diet back on track and getting that 4000kcal a day and close to 300g of protein I should be back to 190 in no time, then hopefully with some more food in me to 200-205 by Feb.
Once again i’ve lost a lot of strength but with time it should come back.
Bicep Dumbbell Curls
30 x 15
45 x 10
50x8
40x8-30x6
Incline DB bench
70x8
85x6
85x6
70x6
Preacher Barbell Curl
95x8
95x8
75x8
75x8
Cable Flies
75 x 8
75x8
75x8
55x10
Dips
10x Bw
15x Bw
6x Explosive Power Bw.
DB flies
35x8
35x8
35x8
Jackhammer curls
35x10
40x8-10
40x8-10
40x8-10
Wrist Curls
65x8-10
65x8-10
65x 8-10
All of these numbers are just trying to get a feel back into weightlifting and what I can do without harm. I may go tomorrow but I hurt my shoulder in football prac today so it’s up for grabs whether or not I am.
So, my bench is back up to normal 225x6-8 and everything else is getting back on track, Doing 315 for squat reps aswell and my deadlift is looking great as well. So, I’m going back and tri’s today, will report in after.
So, It has been a while but I thought I might as well start a training log once again, I’m starting to get my gains back ( I cut down for Cuba roughly 4 weeks ago) and I’m back up to 198 lbs. I set new pr’s the 2nd week home, deadlift 405 x5, squat 405 x3, and benched 315x3 ( 3rd rep was with a love tap spot , yeah i know). I will be posting videos after next week, I’ve decided to do a deload this week and start working up to a heavy lift week where I will be talking a video of all my PR’s. I will be hopefully hitting a 495 lbs deadlift, a 335 lbs bench/ maybe 365 ( doubtful, but maybe ) and a 455lbs squat. I’ll keep track of my training until these lifts.
and yes, I do plan to hit these numbers in 3 weeks.
