T Nation

Nschneid's Road to Battle of the Bodies 2012


#1

Goal is to be contest ready by May 5 2012.

CT's HPM program, week 2, day 5:

Standing Military:
Ramp up:
3x95, 3x115, 3x135, 3x155, 3x165, 3x175,
Waves:
3x155, 3x165, 3x175,
3x155, 3x165, 3x175, 3x155

Superset all work sets with barbell shrugs, 315 warmup and the rest 405

BB Incline:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x210, 3x230
Waves:
3x210, 3x220, 3x230
3x210, 3x220, 3x230, 3x210

Superset all work sets with bent-over flyes 5x40's.

Flat Bench:
Ramp up:
3x135, 3x225, 3x255, 3x265, 3x275
Waves:
3x255, 3x265, 3x275
3x255, 3x265, 2x275, 3x255

Superset all work sets with T-bar rows to chest, 5x135

Trap bar deads:
Ramp up:
225x3, 275x3, 295x3, 315x3, 335x3
Waves:
295x3, 315x3, 335x3
295x3, 315x3, 335x3, 295x3

Sled work tonight: 3 circuits of pulls, pushes, and pull-throughs.

I think my eating is catching up with me. I've been eating 2000-2500 calories but today I broke and had a double whopper with cheese and a large shake after my workout. I'm not taking any supplements because I'm poor, and diet consists mostly of 80/20 patties and frozen broccoli/spinach for the past two weeks. I'm still making it through the workouts though, for now.

If someone wants to reccomend some high potency for the money sups or some food that I should be eating that I can incorporate pretty easily and cheaply, that would be welcome.


#2

Start of week 3:

Front Squat:
Ramp up:
3x95, 3x125, 3x145, 3x165, 3x185, 3x205
Waves:
3x165, 3x185, 3x205
3x165, 3x185, 3x205
3x165, 3x185, 3x205, 3x165

Deadlifts:
Ramp up:
3x225, 3x255, 3x275, 3x295
Waves:
3x255, 3x275, 3x295
3x255, 3x275, 3x295
3x255, 3x275, 3x295, 3x255

Incline Bench:
Ramp up:
8x95, 3x150, 3x170, 3x190, 3x210, 3x230
Waves:
3x210, 3x220, 3x230
3x210, 3x220, 3x230
3x210, 3x220, 3x230, 3x210

Superset all work sets with bent-over flyes 5x35's

Sled work tonight: 4 circuits of pulls, pushes, and pull-throughs.

Scale didn't say I lost any but my jeans fit better. :-/ Weekend of rest made me feel a whole lot better than I was last friday.


#3

Didn't do my sled work last night... it was to dark to see :frowning: any ideas?

CT's HPM program, week 3, day 2:

Standing Military:
Ramp up:
3x95, 3x115, 3x135, 3x155, 3x165, 3x175,
Waves:
3x155, 3x165, 3x175,
3x155, 3x165, 3x175,
3x155, 3x165, 3x175, 3x155

Superset all work sets with barbell shrugs, 1/2 at 405 and 1/2 at 315 from behind.

BB Incline:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x210, 3x230
Waves:
3x210, 3x220, 3x230
3x210, 3x220, 3x230
3x210, 2x220, 2x230, 3x210

Superset all work sets with bent-over flyes 5x40's, varying the angle a bit each set

Flat Bench:
Ramp up:
3x135, 3x225, 3x255, 3x265, 3x275
Waves:
3x255, 3x265, 3x275
3x255, 3x265, 2x275, 3x255

didn't do the last wave... I didn't have enough gas left.

Superset all work sets with T-bar rows to chest, 5x135

Squats:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x215, 3x235, 3x255
Waves:
3x215, 3x235, 3x255
3x215, 3x235, 3x255
3x215, 3x235, 3x255, 3x215

Sled: Push 20 yds, pull 20 yds, did 5x


#4

Wednesday: lats/bi's

This day is kind of thrown together, not really following the video, mostly because it's been a while since I watched it and forgot exactly what it says. I'll try to fix that by next week. Nonethless, I did put forth some effort here.

UH Close-grip lat pulls: ramp up to 200, sets of 6-10 or whenever I couldn't pull it down significantly.

UH Barbell rows: ramped up to 275, sets of 6-8.

Iso-lateral HS row machine: Work up to 4 plates/side, 1 arm at a time, squeezing at the top. Did 4 sets total.

Iso-lateral HS pulldown: 3 sets ramping up to 115/side.

Preacher curls: 35/s with easy bar, 3 sets of 6-8

DB curls: used 30's, tried to emphasize negative, especially on last set.

IMO my bi's suck. I feel like I'm stronger than most people in my gym at all the "important" lifts but my apathy towards my arms has left them lagging pretty bad.


#5

Week 3 day 4:

Front Squat:
Ramp up:
3x95, 3x125, 3x145, 3x165, 3x185, 3x205
Waves:
3x165, 3x185, 3x205
3x165, 3x185, 3x205
3x165, 3x185, 3x205, 3x165

Deadlifts:
Ramp up:
3x225, 3x255, 3x275, 3x295
Waves:
3x255, 3x275, 3x295
3x255, 3x275, 3x295
3x255, 3x275, 3x295, 3x255

Incline Bench:
Ramp up:
8x95, 3x150, 3x170, 3x190, 3x210, 3x230
Waves:
3x210, 3x220, 3x230
3x210, 3x220, 3x230
3x210, 3x220, 3x230, 3x210
Superset all work sets with bent-over flyes/cable reverse flyes

Sled work tomorrow.

Also I should probably take some pictures. That one in my avatar is several years old, although sadly it may be better than what I could get now.


#6

Friday's workout:

CT's HPM program, week 3, day 5:

Standing Military:
Ramp up:
3x95, 3x115, 3x135, 3x155, 3x165, 3x175,
Waves:
3x155, 3x165, 3x175, 3x155

Superset all work sets with barbell shrugs, 1/2 at 405 and 1/2 at 315 from behind.

Stopped here to accomodate my workout partner (it may be coming to and end) and moved onto:

Flat Bench:
Ramp up:
3x135, 3x225, 3x255, 3x265, 3x275
Waves:
3x255, 3x265, 3x275, 3x255

From here I was by myself and went back to finish standing mlitary:

3x165, 3x175,
3x155, 3x165, 3x175, 3x155

Then on to:

BB Incline:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x210, 3x230
Waves:
3x210, 3x220, 3x230, 3x210

My endurance gave out on me at this point. 210 felt no lighter than 230. Wasn't really sure what to do, but I didn't know how to get any intensity back and I was really wore out, so I went home. Didn't do anything else that day.

Weekend "carb-up" (if you call eating everything in sight from friday evening to sunday evening a carb-up) has me feeling pretty blech today. I'm starting to think AD is not a good fit for this workout routine, particularly since I'm trying to keep a deficit during the week, and that I should be doing a carb cycling approach instead.


#7

I was welcomed back to the gym from my weekend party with some pretty impressive lifts today. 3 days off. It was a shorter day than I'd gotten used to but it all felt really easy even for that.

Start of week 3:

HS Curls:
90 lbs, 30 reps, got 11 first set. Will add weight till I can't get more than 6.

Front Squat:
Ramp up:
5x95, 3x135, 3x155, 3x175, 3x195, 3x215
Waves:
3x175, 3x195, 3x215, 3x175

Squat:
Ramp up:
3x225, 3x245, 3x265
Waves:
3x225, 3x245, 3x265, 3x225

Back was hurting after this so I decided to quit doing legs.

Incline Bench:
Ramp up:
5x135, 3x155, 3x175, 3x195, 3x215, 3x235
Waves:
3x210, 3x220, 3x230, 3x210

Superset all work sets with reverse cable flyes 8x40

Back felt better so I went and did more legs.

Trap Bar Deadlifts:
Ramp up:
3x225, 3x315, 3x335, 3x355
Waves:
3x315, 3x335, 3x355, 3x315

Stdg leg curls:
30 reps each leg, 70 lbs. Got 14 first set. Will bump weight next time till I can't get more than 6.

Sled work tonight: 6 circuits of pulls and pushes. I only did this one day last week.

Scale said my weekend party put on 10 lbs...I'm not good at losing weight.


#8

If you really want to lose fat, you must get strict. Weekend carb ups from Friday to Sunday won't work.

As to the sled work in the dark, just get it done, I've gotten up at 5:45 and gone out in the dark and rain to pull the sled. If you want it bad enough, you'll do it.

Regarding the diet, you asked about advice regarding supplements. You can buy whey in bulk and it's cheaper per gram than chicken, beef or tuna. The only food that comes close is eggs. It will be an initial investment, but it's worth it in my opinion for the convenience.

Also, you can by a 50 pound bag of dextrose from a brewery or bakery wholesaler for about $30. That will give you a quick carbohydrate to mix in with the whey for a decent and VERY cheap workout shake. Hope that helps, I am on a tight budget as well and that's what I do.

I'll be following along. We have similar time frames for getting lean.


#9

@timmcbride00: thanks for checking out my log, and being the first to comment! I'd send you a prize if i had one...

Also, thanks for the tip on whey. That's some cheap protein. I'm ordering some today.

Todays workout:

2-3 sets at or near failure, slow reps of each:
HS Iso pulldowns @100/s
wide-grip partial pull-ups (since I'm fat and weak and couldn't do full range wide grip after the HS machine)
wide grip lat pulls @140-160
stdg cable lat rows (not sure what they're called, but maybe the name is descriptive enough), emphasizing sqeeze in lats
isolateral cable rows, sqeezing lats
hammer curls, 30 reps w/ 40's. did nine first set, going up next time.

crunch machine, 4-5 sets of 15.

cardio when i get home.


#10

CT's HPM program, week 4, day 4:

Standing Military:
Ramp up:
3x95, 3x120, 3x140, 3x160, 3x180,
Waves:
3x160, 3x170, 3x180, 3x160

Superset all work sets with barbell shrugs, 405x12

BB Incline:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x210, 3x230
Waves:
3x215, 3x225, 3x235, 3x215

Superset all work sets with bent-over flyes 8x35's

Flat Bench:
Ramp up:
5x135, 3x240, 3x260, 3x280
Waves:
3x260, 3x270, 2x280, 3x260

Superset all work sets with T-bar rows to chest, 5x145

Squats:
Ramp up:
5x135, 3x185, 3x205, 3x225, 3x245, 3x265
Waves:
3x225, 3x245, 3x265, 2x225

These workouts are easy. weight is flying up.

Tonight: sled: Push 20 yds, pull 20 yds, 6 circuits


#11

CT's HPM program, week 4, day 4:

Standing Military:
Ramp up:
3x95, 3x120, 3x140, 3x160, 3x180,
Waves:
3x160, 3x170, 3x180, 3x160

Superset all work sets with barbell shrugs, 225x12, 315x12, rest @405x12

BB Incline:
Ramp up:
3x135, 3x155, 3x175, 3x195, 3x210, 3x230
Waves:
3x215, 3x225, 3x235, 3x215

Superset all work sets with reverse cable flyes 8x40

Flat Bench:
Ramp up:
5x135, 3x240, 3x260, 3x280
Waves:
3x260, 3x270, 2x280, 3x260

Superset all work sets with facepulls, 12x30

Deadlifts:
Ramp up:
5x135, 3x235, 3x255, 3x275, 3x295, 3x315
Waves:
3x275, 3x295, 3x315, 2x275

harder than yesterday, but i finished. ready for the weekend, but no carbs for me. i need to get back on track. carbs next friday afternoon.

Tonight: sled: Push 20 yds, pull 20 yds, 6 circuits


#12

When you say no carbs? What exactly do you mean?

Surely there are some, at least peri-workout?


#13

No updates?

Hope everything is all right.

Dragged my tire in snow pants yesterday, gotta get it done.