22/08/2008 - Day 40
C1 (upper)
Incline smythe press 11-15rp
Warmup: 90x12, 120x8, 180x4
Set: 235 x 6-2-1
Db shoulder press (hammer grip) 15-30rp
Warmup: 25x12, 35x8, 45x4
Set: 60 x 10-3-2
Close grip bench smythe 11-20rp
Warmup: 50x12, 100x8, 150x4
Set: 200 x 8-3-2
Close grip pulldown 11-20rp
Warmup: 80x12, 125x8, 180x4
Set: 235 x 9-3-2
Hammer strenght wide grip row 11-15rp
Warmup: 90x12, 180x8, 270x4
Set: 380 x 8-3-2
Inclined smith raped me… FUCK
25/08/2008 - Day 43
C2 (lower + bicep + forearms)
Preacher curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 115 x 9-3-1
Hammer curl 11-20ss
Warmup: 20x12, 35x8
Set: 45 x 11
Leg press calf 10-12ss
DIDNT DO IT, TIME WAS MISSING !! (fuck happened twice)
Sumo press leg press 15-25ss
Warmup: 180x12, 360x10
Set: 510 x 21
Hack Squat 6-9ss + 20ss widow
Warmup: 180x12, 270x8
Set: 390 x 10 + 270 x 20
27/08/2008 - Day 45
A1 (upper)
Hammer strenght press 11-15rp
Warmup : 12x90, 8x180, 4x190
Set : 270 x 6-2-1
Upright row 15-30rp
Warmup : 12x65, 8x95, 5x115
Set : 125 x 11-5-3
Weighted dips 11-15rp
Warmup : 12xbody, 8x+30, 4x+60
Set : +100 x 7-3-2
Hammer strenght chin 11-20rp
Warmup : 12x130, 8x160, 4x220
Set : 270 x 8-2-1
T-bar row 6-9ss + 10-12ss
Warmup : 45x12, 90x8, 135 x 4
Set : 210x6, 170x12
29/08/2008 - Day 47
A2 (lower + bicep + forearms)
Incline db curl 11-20rp
Warmup: 20x12, 30x8, 40x4
Set: 50 x 9-5-3
Pinwhell curls 11-20ss
Warmup: 15x12, 25x8
Set: 35x17
Super Horizontal Calf (machine) 10-12reps
Warmup: 90x12, 180x8
Set: 270x10
Seated leg curls 15-30rp
Warmup: 45x12, 80x8
Set: 115 x 15-7-3
Legpress 6-10ss +20ss widow
Warmup : 180x12, 360x8, 500x4
Sets: 660 x 10 + 500 x 20
30/08/2008 - Day 48
END OF BLAST !!!
PROGRESS :
FINAL WEIGHT : 190
WEIGHT : + 11LBS
A1 (upper)
Hammer strenght press +40LBS
Upright row +20LBS
Weighted dips +40LBS
Hammer strenght chin +90LBS
T-bar row +75LBS
A2 (lower + bicep + forearms)
Incline db curl +5LBS + 3reps
Pinwhell curls +5lbs + 2reps
Super Horizontal Calf +40LBS
Seated leg curls +35LBS
Legpress +160LBS
B1 (upper)
Decline barbell press +40LBS
Hammer strenght machine press+30LBS
Rev grip bench in smith +20LBS
Hammer strenght pulldown +30LBS
Deadlift +50LBS
B2 (lower + bicep + forearms)
Standing ez-bar curl +15LBS
Reverse ez bar curl +5LBS +2reps
Seated calf raise +5LBS +2reps
Lying leg curl +20lbs
Squat +40lbs
C1 (upper)
Incline smythe press +15LBS
Db shoulder press (hammer) +5LBS
Close grip bench smythe +10LBS
Close grip pulldown +25LBS
Hammer strenght widegrip row +35LBS
C2 (lower + bicep + forearms)
Preacher curl +15LBS
Hammer curl +5LBS
Leg press calf Didnt do
Sumo press leg press +100LBS
Hack Squat +70LBS
Holy crap, for 48days those are some good improvements. EVERYTHING went up nicely. Seeing your progress post this morning has motivated me, off to lift!
HARDWORK=RESULTS
[quote]jdarkraget wrote:
Holy crap, for 48days those are some good improvements. EVERYTHING went up nicely. Seeing your progress post this morning has motivated me, off to lift!
HARDWORK=RESULTS[/quote]
Nice to see this motivates you !! Hope you achieve your goal whichever they may be
My 2nd blast is starting today ! Hope I get similar results loll !
11/09/2008
START OF 2ND BLAST
OBJECTIVE : MASS GAIN
STARTING WEIGHT : 191 (gained 1 lb during cruise huhu)
DIET :
Diet :
Training days
Meal 1 = P+C (egg white + wheat + skim milk + banana)
Meal 2 (pre/peri workout) = P+C (prot + maltodext + bcaa)
Meal 3 (post workout) = P+C (prot + malto + glutamine)
Meal 4 = P+C (chicken + rice + veggies)
Meal 5 = P+F (shake + pb + olive oil)
Meal 6 = P+F (steak + almonds + fish oil + veggies)
Meal 7 = P+F (egg + almonds + canola oil + fish oil+)
Meal 8 = P+F (caseine + pb)
~4600 calories 400g prot/210g fat/270g carb
Off days
Meal 1 = P+C (egg white + wheat + skim milk+ apple)
Meal 2 = P+C (fish + rice + veggies)
Meal 3 = P+C (pineapple + apple + shake)
Meal 4 = P+F (steak + almonds + veggies+ fish oil)
Meal 5 = P+F (shake + pb + olive oil)
Meal 6 = P+F (egg + canola oil + almonds or cashew +)
Meal 7 = P+F (shake + pb + fish oil)
Meal 8 = P+F (caseine + pb)
~4600 calories 400g prot/220g fat/220g carb
PROGRAM :
A1
Decline Machine Press 11-15rp
Machine Press 15-20rp
Rev grip bench smith 11-20rp
Rack Chins 11-20rp
Rack Pulls 6-9ss + 10-12ss
A2
Standing Ez-bar curl 11-20rp
Reverse Ez-Bar curl 11-20ss
Seated CalF Raise 10-12ss
Lying Leg Curl 15-30rp
Legpress 6-9ss + 20ss widow
B1
Flat Db Press 15-30rp
DB Shoulder Press 15-30rp
PJR 11-20rp
Hammer Strenght Chin 11-20rp
Barbell Row 6-9ss + 10-12ss
B2
Preacher curl 11-20rp
Hammer curl 11-20ss
Leg Press Calves 10-12ss
Seated Leg Curl 15-25ss
Squat 6-9ss + 20ss widow
C1
Inclined Smyth Press 11-15rp
Upright Row 15-30rp
Dips 11-15rp
V-bar Pulldowns 11-20rp
T-Bar Row 6-9ss + 10-12ss
C2
Inclined Db curl 11-20rp
Pinwheel curls 11-20ss
Super Horizontal Calf 10-12ss
Sumo Leg Press 15-25ss
v-Squat 6-9ss + 20ss widow
WILL ALSO DO MORNING CARDIO + ABS 3DAYS/WEEK
11/09/2008 - DAY 1
A1
Decline Machine Press 11-15rp
Warmup : 90x12, 180x8, 270x4
Set: 300 x 10-5-2 (17)
Machine Press 15-20rp
Warmup: 70x12, 110x8, 140x4
Set: 180 x 9-4-1 (15)
Rev grip bench smith 11-20rp
Warmup: 70x12, 110x8, 160x4
Set: 210 x 8-4-2 (14)
Rack Chins 11-20rp
Warmup: 12xbody
Set: +15lbs x 10-5-3 (18)
Rack Pulls 6-9ss + 10-12ss
Warmup: 135x12, 225x8, 315x4
Set: 405 x 5 + 325 x 10
***Rack Pulls Weight Will Drop Next Time I Do It, Will use Overhand Grip
Was In Top Rep Range For Most Of The Exercices, Weights Will Be Increased
13/09/2008 - Day 3
A2
Standing Ez-bar curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 110 x 7-3-2 (12)
Reverse Ez-Bar curl 11-20ss
Warmup: 10x12, 20x8, 40x5
Set: 55 x 12
Seated Calf Raise 10-12ss
Warmup: 90x12
Set: 130 x 9
Lying Leg Curl 15-30rp
Warmup: 40x15, 70x10, 100x5
Set: 110 x 13-5-2 (20)
Legpress 6-9ss + 20ss widow
Warmup: 180x12, 270x8, 450x5, 540x3
Set: 700 x 7 + 540 x 21
16/09/2008 - Day 6
B1
Flat Db Press 15-30rp
Warmup: 20x15, 45x10, 70x5
Set: 80 x 17-8-4 (29)
DB Shoulder Press 15-30rp
Warmup: 15x15, 25x10, 30x6
Set: 35 x 16-7-3 (26)
PJR 11-20rp
Warmup: 20x15, 35x10, 45x5
Set: 55 x 11-5-3 (19)
Hammer Strenght Chin 11-20rp
Warmup: 130x12, 160x8, 220x4
Set: 240 x 8-3-1 (12)
Barbell Row 6-9ss + 10-12ss
Warmup: 65x12, 95x8, 125x4
Set: 155 x 9 + 135 x 11
18/09/2008 - Day 8
Weight : 194 (+3lbs wtf…)
B2
Preacher curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 100 x 10-5-2 (17)
Hammer curl 11-20ss
Warmup: 20x12, 35x6
Set: 45 x 11
Leg Press Calves 10-12ss
Warmup: 90x12
Set: 180 x 11
Seated Leg Curl 15-25rp
Warmup: 45x15, 80x12
Set: 115 x 16-8-4 (28)
Squat 6-9ss + 20ss widow
Warmup: 135x12, 225x8, 295x4
Set: 335 x 8 + 235 x 20
20/09/2008 - Day 10
C1
Inclined Smyth Press 11-15rp
Warmup: 90x12, 120x8, 180x4
Set: 230 x 7-3-1 (11)
Upright Row 15-30rp
Warmup: 65x15, 85x10
Set: 120 x 12-5-3 (20)
Dips 11-15rp
Warmup: Bodyx12, +30x8, +60x4
Set: +100 x 7-2-1 (10)
V-bar Pulldowns 11-20rp
Warmup: 80x12, 120x8, 185x4
Set: 240 x 7-3-2 (12)
T-Bar Row 6-9ss + 10-12ss
Warmup: 45x12, 90x8, 135x5
Set: 195 x 7 + 180 x 10
23/09/2008 - Day 13
C2
Inclined Db curl 11-20rp
Warmup: 20x12, 30x8, 40x4
Set: 50 x 11-5-3 (19)
Pinwheel curls 11-20ss
Warmup: 15x15, 25x8
Set: 40 x 12
Super Horizontal Calf 10-12ss
Warmup: 90x12, 180x8
Set: 270 x 11
Sumo Leg Press 15-25ss
Warmup: 180x12, 360x8, 450x4
Set: 520 x 23
V-Squat 6-9ss + 20ss widow
Warmup: 180x12, 270x8
Set: 410 x 8 + 280 x 21
25/09/2008 - Day 15
Weight : 196
A1
Decline Machine Press 11-15rp
Warmup : 90x12, 180x8, 270x4
Set: 320 x 11-5-2 (18)
Machine Press 15-20rp
Warmup: 70x12, 110x8, 140x4
Set: 180 x 11-4-2 (17)
Rev grip bench smith 11-20rp
Warmup: 70x12, 110x8, 160x4
Set: 220 x 7-4-1 (12)
Rack Chins 11-20rp
Warmup: 12xbody, 8xbody
Set: +20lbs x 11-5-2 (18)
Rack Pulls 6-9ss + 10-12ss
Warmup: 135x12, 225x8, 325x4
Set: 405 x 6 + 335 x 10
27/09/2008 - Day 17
A2
Standing Ez-bar curl 11-20rp
Warmup: 20x12, 50x8, 90x4
Set: 110 x 8-4-2 (14)
Reverse Ez-Bar curl 11-20ss
Warmup: 10x12, 20x8, 40x5
Set: 55 x 14
Seated Calf Raise 10-12ss
Warmup: 90x12
Set: 140 x 10
Lying Leg Curl 15-30rp
Warmup: 40x15, 70x10, 90x5
Set: 115 x 15-6-3 (24)
Legpress 6-9ss + 20ss widow
Warmup: 180x12, 360x8, 540x5, 630x3
Set: 745 x 8 + 560 x 22
30/09/2008 - Day 20
B1
Flat Db Press 15-30rp
Warmup: 25x15, 45x10, 70x5
Set: 90 x 17-7-3 (27)
DB Shoulder Press 15-30rp
Warmup: 15x15, 25x10, 30x6
Set: 40 x 18-7-4 (29)
PJR 11-20rp
Warmup: 20x15, 35x10, 45x5
Set: 60 x 9-5-2 (16)
Hammer Strenght Chin 11-20rp
Warmup: 130x12, 160x8, 200x4
Set: 240 x 9-3-1 (12)
Barbell Row 6-9ss + 10-12ss
Warmup: 65x12, 95x8, 125x4
Set: 175 x 8 + 145 x 10
02/10/2008 - Day 22
Weight : 196.5
B2
Preacher curl 11-20rp
Warmup: 20x12, 50x8, 80x4
Set: 105 x 12-6-2 (20)
Hammer curl 11-20ss
Warmup: 20x12, 35x6
Set: 45 x 12
Leg Press Calves 10-12ss
Warmup: 90x12
Set: 180 x 12
Seated Leg Curl 15-25rp
Warmup: 45x15, 80x12
Set: 125 x 15-7-3 (25)
Squat 6-9ss + 20ss widow
Warmup: 135x12, 225x8, 295x4
Set: 355 x 7 + 245 x 21
04/10/2008 - Day 24
C1
Inclined Smyth Press 11-15rp
Warmup: 90x12, 130x8, 190x4
Set: 230 x 8-3-1 (12)
Upright Row 15-30rp
Warmup: 65x15, 85x10, 105x5
Set: 125 x 12-5-3 (20)
Dips 11-15rp
Warmup: Bodyx12, +30x8, +70x4
Set: +100 x 8-3-1 (12)
V-bar Pulldowns 11-20rp
Warmup: 80x12, 130x8, 190x4
Set: 240 x 8-4-2 (14)
T-Bar Row 6-9ss + 10-12ss
Warmup: 45x12, 90x8, 135x5
Set: 215 x 6 + 180 x 12
07/10/2008 - Day 27
C2
Inclined Db curl 11-20rp
Warmup: 9-4-2 (15)
Pinwheel curls 11-20ss
Warmup: 20x15, 30x8
Set: 40 x 15
Super Horizontal Calf 10-12ss
Warmup: 90x12, 180x8
Set: 290 x 10
Sumo Leg Press 15-25ss
Warmup: 180x12, 360x8, 450x4
Set: 560 x 20
V-Squat 6-9ss + 20ss widow
Warmup: 180x12, 270x8
Set: 430 x 7 + 290 x 20