411
AGE: 23
HEIGHT: 5’6
BODY FAT: 15%
\\\\\\\
SUPPLEMENTS
ZMA
Grow! Whey
Flameout
WARMUP WEEK
monday
4 minute jog 6 incline 6 speed
20 dips 8 pull ups 12 chest press 12 inverted rows
4 minute walk 15 incline 2.7 speed
3 x 3 bench 205lbs 20 dips 12 pull ups
4 minute jog speed 6
8 hack squats
stretch 15 minutes. hip flexors and hamstrings.
as im writing this i feel tingling in my feet and my hands. new capillaries yessssss
its been too since ive done something even remotely close to a cardio workout. i feel good. obviously my cardio was very poor but i def pushed through it. i accredit that non stop mentality to 6 years of wrestling. you can always push harder. it doesn’t look like much but i did not take any breaks in between. i was doing something similar to rich franklin where he’s running from machine to machine. i plan on doing something similar tomorrow… heck, i might just keep doing this for the whole month… we’ll see what the mirror and scale says.
note* bench felt much stronger after 8 minutes of uphill jogging…
TUESDAY
40 minutes
jog uphill sprints walking
WEDNESDAY
4 minute walk/jog
face pulls
hack squat
1/4 mile run 3 incline 6 speed
bench press
chest press
1/4 mile run
pull ups
squats
jump squats
1/4 mile run
walking lunges
incline press
back extension
1/4 mile run 3 incline 5 speed
stretch
all the exercises were performed without rest. explosive movement. 12 - 15 reps. only rest was walking to the treadmill from the weights.
Welcome back, Zeus. Is this your new log now? How’d finals go for you?
[quote]Sayjin wrote:
Welcome back, Zeus. Is this your new log now? How’d finals go for you?[/quote]
yep, its about that time… abs season is just around the corner. and lets not speak about my finals ever again lol.
MONDAY
“heavyweights”
DEADLIFTS
45lbs 1 x 12
135lbs 1 x 6
225lbs 1 x 3
315lbs 2 x 3
405lbs 1 x 1
405lbs 1 x 2
BENCH PRESS
225lbs 1 x 5
245lbs 2 x 3 NEW PR
LAT PULLDOWNS
205lbs 1 x 8
216lbs 3 x 6
SEATED ROWS
240lbs 1 x 5
260lbs 2 x 5
it seems that my bench got stronger out of nowhere. deads are staggering around 405lbs, but tonight was the first time i went for two reps. Why such high weight when im cutting? i want to keep my strength. i figure one day out of the week, doing high weights will keep my cns and kinetic chain in check. kinda like a reminder? hard to explain.
had some crab stew, sushi, and korean food afterwards. seafood def fucks with your libido. i wanted to do my girlfriend right in the car. thats a good thing righ?
TUESDAY
circuit
deads 12
jump squats 12
elevated push ups 20
one arm snatch 8 each arm
4 sets
1 min rest in between
10 min ab routine
1 set bench 185lbs 8 reps
TUESDAY
holy crap, i havent worked out in a week!!
5 minute incline walk (6incline 3speed)
1 minute incline run (6incline 8 speed)
SQUATS
225lbs 5 x 5
135lbs 4 x 8
Jump SQUATS
135lbs 1 x 6
boxing (heavybag) for 10 minutes
shoulder presses and curls with 25lbs db
and got a new tatt this weekend check it out
MONDAY
squats
225lbs 6 x 5
pull ups
5 with 45lbs
5 regular
5 kip ups
3 sets
also 225lbs 5x5 on past friday
WEDNESDAY
squats
95lbs 1 x 5
135lbs 1 x 5
225lbs 2 x 5
245lbs 1 x 5
265lbs 1 x 5
275lbs 1 x 5 NEW PR
225lbs —> 275lbs in 2 weeks
sparring 5 minutes
FRIDAY
overhead squats into barbell curls
65lbs 6 x 6
atg squats
225lbs 5 x 5
heavy bag in between sets
legs getting stronger and stronger
i realized that my arms are extra weak. might be because i dont work them directly enough.
weight @ 156lbs not bad for a low calorie diet.
vitamin E+multivitaminwithomega3+fish oil+vitamin B complex = fucking potent
energy is through the roof.
protein shake recipe
handful of blueberries
2 large bananas
12oz milk
2 heaping scoops of Grow! Whey
anddddd thats it. better than caffeine i tell ya
and some words of wisdom…
do not take unisom with milk
MONDAY
back is wayyyyy too sunburned to do squats
so instead…
unilateral barbell preacher curls
30lbs 3 x 8
dips
bw 1 x 25
+40lbs 1 x 15
+40lbs 1 x 12
+70lbs 1 x 12
+70lbs 1 x 10
EZ bar curls
60lbs 1 x 12 (pass to partner)
1 x 10 pass
1 x 8 pass
1 x 4 pass
couldnt do 6 on last set
rope extensions (triceps)
60lbs 2 x 5
30lbs 1 x 12
70lbs 1 x 6
40lbs 1 x 8
60lbs 1 x 5
unilateral extensions
30 - 60lbs 8 - 15 reps
went over to a friends and her mom cooked 1lbs of steak, some chicken, seaweed soup (cold), rice, korean radish, and dried and salted seaweed… all for me. came home and shat my brains out. it was sooooo worth it.
note* working arms is not satisfying at all.
cant wait to get back into those heavy ass squats. well, heavy for me.
WEDNESDAY
pulldowns
180lbs 1 x 8
220lbs 1 x 5
240lbs 1 x 5
260lbs 1 x 5
seated rows
180lbs 1 x 8
220lbs 1 x 8
240lbs 1 x 5
260lbs 1 x 5
bent over single arm rows
75lbs 4 x 6
THURSDAY
squats
135lbs 1 x 12
225lbs 2 x 5
245lbs 1 x 5
265lbs 1 x 5
275lbs 2 x 4
barbell curls
90lbs 6 x 6
FRIDAY
pull ups
6 x 3 explosives with hammer grip, prone, and supinated grip
curls
65lbs 4 x 8
TUESDAY
deadlifts
315lbs 5 x 5
boxing drills and heavy bag in between sets
single arm preachers with barbell
30lbs 3 x 8
rope extensions
60lbs 6 x 6
was too tired on monday :
deadlifts whoooooped my ass today. i was on the third set contemplating whether it would be a good idea to keep going. i couldn’t waste today, especially cuz i missed monday. i ripped out the last two sets, and frankly it wasn’t all that bad.
WEDNESDAY
single arm preachers with barbell
30lbs 3 x 8
and then i did some shit with 25lbs db’s
curls, presses, raises
beach this weekend so i figured that i get an extra boost on these guns 
workout tomorrow? perhaps… its gonna be a loonnngggg weekend though… hmm
TUESDAY
squat
225lbs 4 x 5
275lbs 1 x 5
295lbs 1 x 1
315lbs 1 x 1 PR!!!
335lbs 1 x 1 (slight spot)
pulldowns
200lbs 1 x 8
240lbs 1 x 8
shoulder presses
100lbs 3 x 8
dips
bw 2 x 25
bw + 50lbs 1 x 10
bw + 55lbs 1 x 10
tHREE plates baby!!!
TUESDAY
pull ups throughout the day
curls
80lbs 3 x 6
bench press
135lbs 3 x 12
incline push ups
3 x 12
deadlifts
225lbs 1 x 6
all done interval style
overhead tricep ext
30lbs? 3 x 12
side raises on cable
30lbs? 3 x 10
rope extensions
50lbs 2 x 10
jump rope/situps
30 second interval
3 sets