12.03.11
13.03.11
was supposed to be an off day but I was itching so I went and did arms and traps
Single Arm Preacher Curls
25x6, 30x6, 35x6, 40x4
Standing Overhead DB Tricep Press
55x10, 60x10, 70x10, 75x7, 60x12
Barbell Curl
Bar+10lb a side x10,12
Single Arm reverse press down
15x10, 20x10
Rope Pressdown
forget weightx10
Single Arm reverse press down
20x10
Shrugs
55x10,75x10,10
Seated Shrugs
75x10
Shrugs 45x15
13.03.11
Circuit training
Db push press 60s
Bb row 135
Front squat 145
Pull up be
Dynamic interupt
Burpees mountain climber
Deadlifts 120kg
Low incline db press 60
Db row 45
Lunges db 60s
Did about 4-5 of first circuit and only 2 of second because my ham and groin were feeling tight. Next time do not do lunges and deads in same circuit
15.03.11
Changing to reps not sets. Heavy weight do 20 reps over X sets medium 35 reps
Decline db 85 7,7,6
Flat db 80 6,6,4,4
Incline 75 7,7,6
Burnout set flat db 55x8
Bb curl. 65x12,11,6,5,5
Switching to cut down. Have over 20% bf and I want to be below 15% before I bulk again
Starting V-Diet tommorow
two days off of bulking diet, ate about 3200 on those days
16.02.11.
first day of velocity, also a no training day. really tired right now, that may be due to less food but also being awake for 16 hours (4 at school, 8 at work). Felt a little bit sick at times during diet but was not as hungry as I thought I would be. Got a bottle of extend to sip on during the day.
208 was weight this morning, will do measurements tommorow if time and if not then on Friday
17.02.11
shoulders tris
reverse flies 25x40
front raise 45 plate x40
lateral raises 25x40
seated DB Press 50x9 55x20
Shrugs Seated 80s ss with 55 standingx 3 x30,30
Standing Overhead press 70x10, 75x30,
Reverse single hand pulldown 15x30
worked 12 hours after gym. bartending, sick money!
19.03.11.
Deadlifts 305x4,4,4,3
Rackpulls 135x10, 225x10,10, 270x6
workout partner ripped his hand open on deads and we were short on time so we cut it after pulls
20.03.11.
weight: 199.5 lbs
waist around belly button 36inch
around fattest part 37.5inch
Monday
Incline db ramp
25x20
35x15
55x10
60x8
65x7f (failure)
70x6f
Flat bench barbell powerlifter style
135x7 normal
135x9 power
135x10f
Decline db
55x10
70x7f
75x5f
Standing bb calf raise
3 second hold at top
95x10
115x10
135x8f
145x7f
Seated 45degree calf raise
180x8,8,9
Preacher curl outside grip
25x10
30x6
32.5x5f
Inside grip
25x6f
27.5x5f
Tuesday legs
Ham curl
115x10
125x10
135x8f,6f
Db romainine deadlift
35x15
55x10
70x8f
Leg press
450x8
540x8
630x7f
Squat
135x8
225x8
295x2f
Hack squat close stance kg
60x10
70x8f
72.5x7f
Today was a day off. I really wanted to work out but I know I need to rest. I slept on my neck funny and it was a bit sore today so I guess it was a good thing I had a day off. I might start taking some videos of some of my lifts starting with shoulders tomorrow
Sunday AM:
Incline BB - 135x8, 155x5,4f
Decline DB - 70x7 75x6,5f
Dips 25x5,5,4f
Compound DB Incline Bench Row - 50x15
Sunday PM:
Decline DB 55x10,10,10
Incline BB (partial ROM) 95x10,10,10
Dips BWx9,8,7f
Compound DB incline bench Row (CDBR) 35x25
Monday AM:
DB Romanaine deadlift - 65x5 70x5 75x5 80x5
Squats - 135x5 225x3 245x3 255x3 265x3 275x2f
Leg Press - 450x7 540x6 630x5 680x4f (PR)
Hack Squat - 225x6 270x5f
CDBR 50x25 (properly this time)
Shrugs 80x5,5,5
Monday PM:
DB Romanaine deadlift - 50x10,8,10
Descent Squats - 135x5 225x8,9,9f
WOW! these are amazing!! def going to keep these in my workout!
Leg Press - 450x10,11f
45 degree calf raise - 90x#f, 90x#f dropped to 45x#f didn’t count
Leg Press Machine - feet as high as possible with twos off of top and as wide as possible, seat in the lowest pposition 100x20, same except feet together 100x20
Shrugs 40x15 50x12 50x12 drop set 40x8
wednesday AM:
shoulder press 45x8 55x8 65x6
upright row into upwards press 35x10 45x 8,7,7
side laterials 3x100
triangle push up on ballx25
tricep kickback with hand prone 20x8,25x6,6
Shrugs 80x6,5
been a lazy pos the last while. Finals always do that to me.
Trying 6 weeks to superhero.
day one
Top Half Overhead Press 135x4 185x1 165x4,4,3
Standing Military Press 85x4 105x5 115x4,4,4
Push Press 95x4 105x5 115x3,3,3
DB Speed Press 10x20 20x20 25x17,13,13
Med Ball Throw 25x10,16,11,10,13
On med ball throw I don’t have room to let go so I use the med ball with handles and let go/catch it at same time at top
Top Half Squat 225x5 305x4,4,4,1
Front Squat 135x3 205x3,3,3,2
Hang Clean 88x5,3 108x4,3,3
DB Jump 10x10 25x10 35x10,8,6
Jumps BWx10,10,8,8,6
Day Two
Top Half Deadlift 305x4 395x3,4 lowered bars 395x2 355x2
Deadlift 225x3 285x3 325x3 350x2(PR!) 370x1(PR!!)
Hang Clean 88x3 108x3,3,3,3
Jump Good Mornings 45x8 77x8,8,8,8
Broad Jumps 8,6,8,8,8
Top Half Bench 225x3,2,3,2
Bench 165x4,4,4,4
Speed Bench 115x5,5,5,5
Medicine Chest Pass 10,10,10,10
Pylo Push Up 10,10,10,10
need to get a new battery for my watch so I can keep better track of rests
loving new workout though