Workout
only working sets (x) rest/pause sets
BB Bench Press - 185 x 8, 205 x 5, 205 x 5, 155 x failure
Converging Incline Press - 3pps x 6(2)(2), 3pps x 6(2)(1), 2pps x 10 drop to 1pps x 8
Dips - BW x 15, BW x 12, BW x 12
Incline Flyes - 40 x 12, 40 x 11
Pec Dec - 90 x 12, 90 x 12
Single Arm Cable Curls - 50 x 8, 50 x 9, 50 x 8
Machine Single Arm Preacher Curls - 60 x 8, 60 x 9, 60 x 8 drop 40 x 12 drop 20 x failure
Cardio - 40 minutes treadmill
Feeling really good today. Switched up the workout. Did some extreme stretching for chest and biceps after each workout. For chest i held some 50lbs dumbbells in a fly position while lying for 1 minute. For biceps i went over to the smith machine and set the bar to shoulder height while i was standing. Then i faced away from the bar and reached back and grabbed the bar with my palms facing up. Then i slowly started to walk away from the bar until i was on my heels and started to bend my knees slowly. This absolutely destroyed me...so so painful, felt great after though.
Monday, May 31, 2010
Sunday, May 30, 2010
Quads and Calves
Workout
only working sets
Squats (atg, hold for 1 sec at the bottom) - 280 x 5, 295 x 6, 300 x 5, 235 x 10, 235 x 12
Leg Press - 9pps x 8, 9pps x 8, 8pps x 10 drop 6pps x failure drop 4pps x failure
Hack Squat (narrow stance, all the way to the bottom) - 2pps x 15, 2pps x 15, 2pps +20lbs x 15
Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x 12, 90 x 12, 90 x 12, 60 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction)
Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8
Great workout. Ran out of energy towards the end though. My legs were absolutely fried.
only working sets
Squats (atg, hold for 1 sec at the bottom) - 280 x 5, 295 x 6, 300 x 5, 235 x 10, 235 x 12
Leg Press - 9pps x 8, 9pps x 8, 8pps x 10 drop 6pps x failure drop 4pps x failure
Hack Squat (narrow stance, all the way to the bottom) - 2pps x 15, 2pps x 15, 2pps +20lbs x 15
Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x 12, 90 x 12, 90 x 12, 60 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction)
Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8
Great workout. Ran out of energy towards the end though. My legs were absolutely fried.
Saturday, May 29, 2010
Shoulders/Triceps/Cardio and Weekly Report
Workout
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
Lateral Raises - 40 x 10, 40 x 8, 40 x 8
Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
Reverse Pec Dec - 60 x 12, 60 x 12, 40 x failure, 40 x failure
Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill
Weekly Report 6 weeks out
Last Week: 159.4 lbs
Weekly weigh in: 158.0 lbs
Weight: -1.4 lbs loss
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 8(2)(1), 180 x 8(2)(1), 180 x 8(2)(1), 145 x failure
Lateral Raises - 40 x 10, 40 x 8, 40 x 8
Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
Reverse Pec Dec - 60 x 12, 60 x 12, 40 x failure, 40 x failure
Close Grip Bench - 155 x 8, 155 x 8, 155 x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 40 minutes LISS -- 20 min Stationary Bike -- 20 min high incline treadmill
Weekly Report 6 weeks out
Last Week: 159.4 lbs
Weekly weigh in: 158.0 lbs
Weight: -1.4 lbs loss
Friday, May 28, 2010
HIIT and Abs
Cardio
5 minute warmup, 15 intervals, 10 minute cool down on bike
Abs
Ball Crunches - BW x 20, BW x 20, BW x 20
Leg Raises - BW x 14, BW x 14, BW x 14
Cable Crunches - 140 x 15, 170 x 8, 180 x 8
5 minute warmup, 15 intervals, 10 minute cool down on bike
Abs
Ball Crunches - BW x 20, BW x 20, BW x 20
Leg Raises - BW x 14, BW x 14, BW x 14
Cable Crunches - 140 x 15, 170 x 8, 180 x 8
Thursday, May 27, 2010
Chest/Biceps and Cardio
Workout
only working sets (x) rest/pause sets
Incline BB Press - 155 x 10, 175 x 6, 175 x 6, 135 x failure
Db Press - 80 x 8, 80 x 8, 80 x 8, 60 x failure
Converging Incline Press - 200 x 10 drop 160 x 8 drop 90 x failure (1 set no rest between drops)
Incline Flyes - 30 x 12, 35 x 12, 40 x 10
Pec Dec - 40 x 12, 50 x 10, 50 x 10
Cable Curls - 40 x 10, 40 x 10, 40 x 10
Machine Single Arm Preacher Curls - 60 x 8, 60 x 9, 60 x 8 drop 40 x 12 drop 20 x failure
Cardio - 40 minutes treadmill
Today didn't feel as strong but still a good workout. I can't wait until the offseason to increase both my bench and incline bench. Such crappy lifts compared to my deadlift and squat. Ordered my pro tan and dream tan #2.
only working sets (x) rest/pause sets
Incline BB Press - 155 x 10, 175 x 6, 175 x 6, 135 x failure
Db Press - 80 x 8, 80 x 8, 80 x 8, 60 x failure
Converging Incline Press - 200 x 10 drop 160 x 8 drop 90 x failure (1 set no rest between drops)
Incline Flyes - 30 x 12, 35 x 12, 40 x 10
Pec Dec - 40 x 12, 50 x 10, 50 x 10
Cable Curls - 40 x 10, 40 x 10, 40 x 10
Machine Single Arm Preacher Curls - 60 x 8, 60 x 9, 60 x 8 drop 40 x 12 drop 20 x failure
Cardio - 40 minutes treadmill
Today didn't feel as strong but still a good workout. I can't wait until the offseason to increase both my bench and incline bench. Such crappy lifts compared to my deadlift and squat. Ordered my pro tan and dream tan #2.
Wednesday, May 26, 2010
Back and Hammies
No more including macros since I am using fitday PC and cant really put down my exact macros since im at work. I always hit them anyway.
Workout
only working sets
Wide Grip Pulldowns - 135 x 10, 160 x 8, 160 x 8
V-Bar Rows - 180 x 8, 190 x 8, 190 x 8, 90 x failure
BB Rows (underhand grip) - 135 x 12, 135 x 12, 135 x 12
Single Arm Diverging Row - 60 x 12, 60 x 12, 60 x 12
Deadlifts - 275 x 5, 315 x 5, 315 x 5, 225 x 14
Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 35 x 12 per leg
The awesome workouts continue even with the drop in carbs and upping of the cardio.
Workout
only working sets
Wide Grip Pulldowns - 135 x 10, 160 x 8, 160 x 8
V-Bar Rows - 180 x 8, 190 x 8, 190 x 8, 90 x failure
BB Rows (underhand grip) - 135 x 12, 135 x 12, 135 x 12
Single Arm Diverging Row - 60 x 12, 60 x 12, 60 x 12
Deadlifts - 275 x 5, 315 x 5, 315 x 5, 225 x 14
Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 35 x 12 per leg, 35 x 12 per leg, 35 x 12 per leg
The awesome workouts continue even with the drop in carbs and upping of the cardio.
Tuesday, May 25, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down on bike
Abs
decline crunches - BW x 25, BW x 20, 25lbs x 15
reverse crunches - BW x 10, BW x 10, BW x 10
cable crunches - 180 x 15, 180 x 15, 180 x 15
Diet
Calories: 1,985, Protein: 224.7g, Carbs: 125.1g, Fats: 59.5g
5 minute warmup, 15 intervals, 10 minute cool down on bike
Abs
decline crunches - BW x 25, BW x 20, 25lbs x 15
reverse crunches - BW x 10, BW x 10, BW x 10
cable crunches - 180 x 15, 180 x 15, 180 x 15
Diet
Calories: 1,985, Protein: 224.7g, Carbs: 125.1g, Fats: 59.5g
Monday, May 24, 2010
Shoulders/Triceps/Cardio and Macros
Workout
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 8, 175 x 8, 180 x 7, 155 x 10
, 135 x failure
Lateral Raises - 30 x 12, 35 x 10, 40 x 8
Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - stack x 8, stack x 8, stack x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 40 minutes LISS -- min Stationary Bike -- 20 min high incline treadmill
Felt really REALLY strong today. Same with legs yesterday. I think just being home in my own gym is making my workouts and mental state that much better.
Diet
Calories: 2,143, Protein: 225.0g, Carbs: 182.0g, Fats: 58.0g
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 8, 175 x 8, 180 x 7, 155 x 10
, 135 x failure
Lateral Raises - 30 x 12, 35 x 10, 40 x 8
Single Arm Machine Laterals - 80 x 12 per arm, 80 x 12 per arm, 50 x failure
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - stack x 8, stack x 8, stack x 8
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 40 minutes LISS -- min Stationary Bike -- 20 min high incline treadmill
Felt really REALLY strong today. Same with legs yesterday. I think just being home in my own gym is making my workouts and mental state that much better.
Diet
Calories: 2,143, Protein: 225.0g, Carbs: 182.0g, Fats: 58.0g
Sunday, May 23, 2010
Quads/Calves and Macros
Workout
only working sets
Squats - 225 x 14, 275 x 5, 290 x 6, 235 x 10, 235 x 10
Hack Squat - 360 x 10, 360 x 10, 270 x 12, 270 x 12 -- all really deep
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x 12, 90 x 12, 90 x 12, 60 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction)
Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8
Awesome work out. Really felt sick after the lunges. Love holding a squeeze in the calves for every rep. Trying this out as I heard alot of people having success with this technique. I've also been starting to do my refeeds the day BEFORE my leg workouts. My thought process is that i work out early in the AM. If i do a leg workout the morning on a refeed day i have nothing in me because the prior days were lower carb days. When i do it the next morning after the refeed, my muscles feel much fuller and i have alot more energy.
Diet
Calories: 2,194, Protein: 225.0g, Carbs: 180.0g, Fats: 60.0g
only working sets
Squats - 225 x 14, 275 x 5, 290 x 6, 235 x 10, 235 x 10
Hack Squat - 360 x 10, 360 x 10, 270 x 12, 270 x 12 -- all really deep
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Walking Lunges - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x 12, 90 x 12, 90 x 12, 60 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure (every rep for every set held for a 2 second squeeze at top of contraction)
Seated Calf Raises - 90 x 8, 90 x 8, 90 x 8
Awesome work out. Really felt sick after the lunges. Love holding a squeeze in the calves for every rep. Trying this out as I heard alot of people having success with this technique. I've also been starting to do my refeeds the day BEFORE my leg workouts. My thought process is that i work out early in the AM. If i do a leg workout the morning on a refeed day i have nothing in me because the prior days were lower carb days. When i do it the next morning after the refeed, my muscles feel much fuller and i have alot more energy.
Diet
Calories: 2,194, Protein: 225.0g, Carbs: 180.0g, Fats: 60.0g
Saturday, May 22, 2010
Chest/Biceps/Cardio/Macros and Weekly Report
Workout
only working sets (x) rest/pause sets
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Db Press - 80 x 9, 80 x 7, 80 x 7
Converging Incline Press - 190 x 10 drop 140 x 8 drop 90 x failure (3 sets no rest between drops)
Dips - BW x 15, BW x 15
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Db Curls - 45 x 10, 45 x 10, 45 x 10
Machine Preacher Curls - 30 x failure, 30 x failure, 30 x failure
Cardio - 35 minutes - 25 minutes treadmill, 10 minutes stairmaster
Felt great to be back at my local gym. What a difference. Great workout.
Diet
**Refeed
Calories: 2,568, Protein: 224.3g, Carbs: 276.0g, Fats: 57.8g
Weekly Report 7 weeks out
Last Week: 159.8 lbs
Weekly weigh in: 159.4 lbs
Weight: -0.4 lbs loss
Really unbelievable. I cannot fathom how I did not lose a pound. I did all my regular workouts, stuck to my diet, did all my cardio but added to that was running outdoors in 90 degree weather with a ton of humidity, hours and hours of walking in malls, on beaches, on the streets EVERY DAY...i burned so many more calories then i would of here, just working, sitting at a desk all day. Could the humidity of made me hold water? The flight? Anyway, pictures tomorrow. I picked up two pairs of posing trunks, one black and one royal blue both in medium. They fit perfect. Let me know what you want to do to proceed. Thanks
only working sets (x) rest/pause sets
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Db Press - 80 x 9, 80 x 7, 80 x 7
Converging Incline Press - 190 x 10 drop 140 x 8 drop 90 x failure (3 sets no rest between drops)
Dips - BW x 15, BW x 15
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Db Curls - 45 x 10, 45 x 10, 45 x 10
Machine Preacher Curls - 30 x failure, 30 x failure, 30 x failure
Cardio - 35 minutes - 25 minutes treadmill, 10 minutes stairmaster
Felt great to be back at my local gym. What a difference. Great workout.
Diet
**Refeed
Calories: 2,568, Protein: 224.3g, Carbs: 276.0g, Fats: 57.8g
Weekly Report 7 weeks out
Last Week: 159.8 lbs
Weekly weigh in: 159.4 lbs
Weight: -0.4 lbs loss
Really unbelievable. I cannot fathom how I did not lose a pound. I did all my regular workouts, stuck to my diet, did all my cardio but added to that was running outdoors in 90 degree weather with a ton of humidity, hours and hours of walking in malls, on beaches, on the streets EVERY DAY...i burned so many more calories then i would of here, just working, sitting at a desk all day. Could the humidity of made me hold water? The flight? Anyway, pictures tomorrow. I picked up two pairs of posing trunks, one black and one royal blue both in medium. They fit perfect. Let me know what you want to do to proceed. Thanks
Sunday, May 9, 2010
Quads and Calves
Workout
only working sets
Squats - 225 x 14, 275 x 9, 275 x9, 225 x 12
Hack Squat - 270 x 14, 270 x 14, 270 x 12 -- all really deep
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Walking Lunges - 40 x 12 lunges per leg, 40 x 12 lunges per leg
Leg Extensions - 90 x failure, 90 x failure, 90 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure
Seated Calf Raises - 95 x 8, 95 x 9, 95 x 8
Strength somewhat back. Gym is boiling hot though. Never sweat so much working out.
only working sets
Squats - 225 x 14, 275 x 9, 275 x9, 225 x 12
Hack Squat - 270 x 14, 270 x 14, 270 x 12 -- all really deep
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Walking Lunges - 40 x 12 lunges per leg, 40 x 12 lunges per leg
Leg Extensions - 90 x failure, 90 x failure, 90 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure
Seated Calf Raises - 95 x 8, 95 x 9, 95 x 8
Strength somewhat back. Gym is boiling hot though. Never sweat so much working out.
Saturday, May 8, 2010
Chest/Biceps/Cardio
Workout
only working sets
Db Press - 80 x 9, 80 x 7, 80 x 7
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Dips - BW x 16, BW x 16, BW x 14
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Db Curls - 35 x 10, 35 x 10, 35 x 10
Machine Preacher Curls - 30 x failure, 30 x failure, 30 x failure
Cardio - 35 minutes run outdoors
I have no internet so updates coming every couple of days. I am sticking to the plan!! This freaking gym was hardcore. The equipment was a mix of new and old but smelled like mold and had alot of equipment. Switched legs to tomorrow because I had zero energy. TO add, the weights felt really heavy. My db presses decreased by 10 lbs per side alone. I am sure this is my body adapting and maybe the weights actually just being heavier. Diet is on track, not posting macros but taking in what i would usually.
only working sets
Db Press - 80 x 9, 80 x 7, 80 x 7
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Dips - BW x 16, BW x 16, BW x 14
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Db Curls - 35 x 10, 35 x 10, 35 x 10
Machine Preacher Curls - 30 x failure, 30 x failure, 30 x failure
Cardio - 35 minutes run outdoors
I have no internet so updates coming every couple of days. I am sticking to the plan!! This freaking gym was hardcore. The equipment was a mix of new and old but smelled like mold and had alot of equipment. Switched legs to tomorrow because I had zero energy. TO add, the weights felt really heavy. My db presses decreased by 10 lbs per side alone. I am sure this is my body adapting and maybe the weights actually just being heavier. Diet is on track, not posting macros but taking in what i would usually.
Thursday, May 6, 2010
Shoulders/Triceps/Cardio and Macros
Workout
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 6(2)(2), 175 x 6(2)(2), 155 x 8(2), 135 x failure
, 135 x failure
Lateral Raises - 35 x 8, 35 x 8, 35 x 8
Single Arm Machine Laterals - 50 x 12 per arm, 50 x 12 per arm, 50 x 12 per arm
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - 150 x 7, 150 x 8, stack x 6(3)
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 35 minutes LISS 15 min Stationary Bike - 20 min high incline treadmill
Flying out tomorrow AM. I am using tomorrow as a day off. I've done all my cardio for the week including my HIIT sessions Monday. I am going to do my weigh in tomorrow AM and email you. The weigh ins from this point out until i come back are useless since i can't weigh myself first thing upon waking. I'll have to go by feel and look. Personally, this week has been a good week. Intensity is there, veins prominent in my calves (mostly right), shoulders, chest, always in my arms, lower abs. I am ordering my trunks today. I emailed cherrybombs my waist and hip measurement as well as my height and weight and they said to get medium that it would fit perfectly. I am going to get one pair in black and one in royal blue.
Going to join the old Gold's Gym in Sunrise, Florida and hit some legs with a refeed starting Saturday. Looking forward to trying out a new gym.
I'll keep in touch updating my blog every day to every 2 days. If i get a chance i will take some updated pictures.
Diet
Calories: 2,260, Protein: 225.3g, Carbs: 199.6g, Fats: 59.5g
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 175 x 6(2)(2), 175 x 6(2)(2), 155 x 8(2), 135 x failure
, 135 x failure
Lateral Raises - 35 x 8, 35 x 8, 35 x 8
Single Arm Machine Laterals - 50 x 12 per arm, 50 x 12 per arm, 50 x 12 per arm
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - 150 x 7, 150 x 8, stack x 6(3)
One Arm Cross Chest Pressdowns - 30 x 12, 30 x 12, 30 x 12 drop 20 x 12 drop 10 x failure
Cardio - 35 minutes LISS 15 min Stationary Bike - 20 min high incline treadmill
Flying out tomorrow AM. I am using tomorrow as a day off. I've done all my cardio for the week including my HIIT sessions Monday. I am going to do my weigh in tomorrow AM and email you. The weigh ins from this point out until i come back are useless since i can't weigh myself first thing upon waking. I'll have to go by feel and look. Personally, this week has been a good week. Intensity is there, veins prominent in my calves (mostly right), shoulders, chest, always in my arms, lower abs. I am ordering my trunks today. I emailed cherrybombs my waist and hip measurement as well as my height and weight and they said to get medium that it would fit perfectly. I am going to get one pair in black and one in royal blue.
Going to join the old Gold's Gym in Sunrise, Florida and hit some legs with a refeed starting Saturday. Looking forward to trying out a new gym.
I'll keep in touch updating my blog every day to every 2 days. If i get a chance i will take some updated pictures.
Diet
Calories: 2,260, Protein: 225.3g, Carbs: 199.6g, Fats: 59.5g
Wednesday, May 5, 2010
Back/Hammies and Macros
Workout
only working sets
Wide Grip Pullups - BW x 10, BW x 10, BW x 10
Wide Grip Pulldowns - 135 x 10, 135 x 10
T-Bar Rows in corner - 2 plates x 12, 3 plates x 8, 3 plates x 6, 2 plates x failure
Rotary Pulldown Machine - 185 x 10, 185 x 10, 185 x 10
Deadlifts - 275 x 5, 315 x 5, 345 x 5 **PR, 345 x 5
Behind Back BB Shrugs - 135 x 20, 185 x 12. 185 x 12, 185 x 12
Seated Single Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 25 x 12 per leg, 25 x 12 per leg, 25 x 12 per leg
Diet
Calories: 2,256, Protein: 225.2g, Carbs: 199.7g, Fats: 59.3g
only working sets
Wide Grip Pullups - BW x 10, BW x 10, BW x 10
Wide Grip Pulldowns - 135 x 10, 135 x 10
T-Bar Rows in corner - 2 plates x 12, 3 plates x 8, 3 plates x 6, 2 plates x failure
Rotary Pulldown Machine - 185 x 10, 185 x 10, 185 x 10
Deadlifts - 275 x 5, 315 x 5, 345 x 5 **PR, 345 x 5
Behind Back BB Shrugs - 135 x 20, 185 x 12. 185 x 12, 185 x 12
Seated Single Leg Curls - 120 x 10, 140 x 8, 140 x 8
Standing Leg Curls - 25 x 12 per leg, 25 x 12 per leg, 25 x 12 per leg
Diet
Calories: 2,256, Protein: 225.2g, Carbs: 199.7g, Fats: 59.3g
Tuesday, May 4, 2010
Chest/Calves and Macros
Workout
only working sets
Db Press - 90 x 9, 90 x 8, 90 x 7
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Dips - BW x 16, BW x 16, BW x 14
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Sled Calf Raises - 180 x 15, 180 x 15, 180 x 15
Hack Calf Raises - 180 x failure, 180 x failure, 180 x failure drop 90 x failure
No biceps again today. Forearm is feeling alot better so one week more rest will hopefully get it to 100%. Still can't grasp how I am actually still GAINING weight. I'm regular again, still drinking about 2-2.5 gallons water a day, did cardio sun/mon...yesterday was under 2000 calories and this morning i wake up over 162 lbs !!....hopefully as the week goes on it starts to drop.
Diet
Calories: 2,266, Protein: 224.3g, Carbs: 200.4g, Fats: 59.9g
only working sets
Db Press - 90 x 9, 90 x 8, 90 x 7
Incline BB Press - 155 x 10, 175 x 8(2), 175 x 6(2)(2), 135 x failure
Dips - BW x 16, BW x 16, BW x 14
Pec Dec - 90 x 12, 90 x 12, 90 x 12, 60 x failure
Sled Calf Raises - 180 x 15, 180 x 15, 180 x 15
Hack Calf Raises - 180 x failure, 180 x failure, 180 x failure drop 90 x failure
No biceps again today. Forearm is feeling alot better so one week more rest will hopefully get it to 100%. Still can't grasp how I am actually still GAINING weight. I'm regular again, still drinking about 2-2.5 gallons water a day, did cardio sun/mon...yesterday was under 2000 calories and this morning i wake up over 162 lbs !!....hopefully as the week goes on it starts to drop.
Diet
Calories: 2,266, Protein: 224.3g, Carbs: 200.4g, Fats: 59.9g
Monday, May 3, 2010
HIIT/Abs and Macros
Cardio
5 minute warmup, 15 intervals, 10 minute cool down on stair-stepper
Abs
decline crunches - BW x 25, BW x 20, BW x 16
lying leg raises / hip thrusts - BW x 10, BW x 10, BW x 10
ball crunches (legs up on wall) - BW x 12, BW x 10, BW x 10
cable crunches - 180 x 8, 160 x 12, 120 x failure
Nothing worse then HIIT when your legs are still fried from Saturday's quad workout. Changed HIIT to Monday since I will be flying out Friday morning.
Diet
Calories: 1,985, Protein: 224.7g, Carbs: 125.1g, Fats: 59.5g
5 minute warmup, 15 intervals, 10 minute cool down on stair-stepper
Abs
decline crunches - BW x 25, BW x 20, BW x 16
lying leg raises / hip thrusts - BW x 10, BW x 10, BW x 10
ball crunches (legs up on wall) - BW x 12, BW x 10, BW x 10
cable crunches - 180 x 8, 160 x 12, 120 x failure
Nothing worse then HIIT when your legs are still fried from Saturday's quad workout. Changed HIIT to Monday since I will be flying out Friday morning.
Diet
Calories: 1,985, Protein: 224.7g, Carbs: 125.1g, Fats: 59.5g
Sunday, May 2, 2010
** New Macros** Shoulders/Triceps/Cardio and Macros
Workout
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 155 x 10, 175 x 8, 175 x 8(2), 155 x 10(2), 135 x failure
Lateral Raises - 20 x 15, 25 x 12, 30 x 12, 30 x 12
Single Arm Machine Laterals - 45 x 12, 45 x 12, 45 x 12
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - 150 x 7, 150 x 8, stack x 6(3)
Overhead Rope Extensions - 110 x 12, 110 x 12, 110 x 12
Cardio - 35 minutes LISS Stationary Bike
Diet
Calories: 2,292, Protein: 225.1g, Carbs: 199.9g, Fats: 60.6g
only working sets - numbers in (x) denotes rest/pause reps
Smith Machine Military Press (to the front, high incline) - 155 x 10, 175 x 8, 175 x 8(2), 155 x 10(2), 135 x failure
Lateral Raises - 20 x 15, 25 x 12, 30 x 12, 30 x 12
Single Arm Machine Laterals - 45 x 12, 45 x 12, 45 x 12
Rear Delt Cable Flyes - 30 x 10, 30 x 10, 20 x failure, 20 x failure
Pressdowns - 150 x 7, 150 x 8, stack x 6(3)
Overhead Rope Extensions - 110 x 12, 110 x 12, 110 x 12
Cardio - 35 minutes LISS Stationary Bike
Diet
Calories: 2,292, Protein: 225.1g, Carbs: 199.9g, Fats: 60.6g
Saturday, May 1, 2010
Quads/Calves/Macros and Weekly Report
Workout
only working sets
Squats - 275 x 5, 290 x 5, 300 x 5, 235 x 12
Hack Squat - 360 x 10, 360 x 11, 380 x 10, 180 x failure
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Platform Lunges (2 stack) - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x failure, 90 x failure, 90 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure
Seated Calf Raises - 95 x 8, 95 x 9, 95 x 8
Awesome energy. These carb up days and that day off Thursday really helped replenish me. I feel like a new man. Big day is tomorrow with the adjusted macros. I am actually looking forward to starting to drop weight again.
Diet
**Refeed
Calories: 2,568, Protein: 224.3g, Carbs: 276.0g, Fats: 57.8g
Weekly Stats 10 Weeks Out
Last Week: 159.4 lbs
Weekly weigh in: 161.6 lbs
Weight: + 2.2 lbs gain
LOL...ya, don't know what it is. Sure i've upped carbs the last three days but damn that is alot to gain. Thing is, I look alot more fuller. I don't look or feel bloated. Very vascular, awesome pumps...i feel tight.
only working sets
Squats - 275 x 5, 290 x 5, 300 x 5, 235 x 12
Hack Squat - 360 x 10, 360 x 11, 380 x 10, 180 x failure
Single Leg Press - 180 x 12 each leg, 180 x 12 each leg
Platform Lunges (2 stack) - 50 x 12 lunges per leg, 50 x 12 lunges per leg
Leg Extensions - 90 x failure, 90 x failure, 90 x failure (last 3 reps on each set i hold for a 5 second squeeze)
Calf Raises in Leg Press - 270 x 15, 290 x 12, 290 x 12, 290 x12 drop 180 x 12 drop 90 x failure
Seated Calf Raises - 95 x 8, 95 x 9, 95 x 8
Awesome energy. These carb up days and that day off Thursday really helped replenish me. I feel like a new man. Big day is tomorrow with the adjusted macros. I am actually looking forward to starting to drop weight again.
Diet
**Refeed
Calories: 2,568, Protein: 224.3g, Carbs: 276.0g, Fats: 57.8g
Weekly Stats 10 Weeks Out
Last Week: 159.4 lbs
Weekly weigh in: 161.6 lbs
Weight: + 2.2 lbs gain
LOL...ya, don't know what it is. Sure i've upped carbs the last three days but damn that is alot to gain. Thing is, I look alot more fuller. I don't look or feel bloated. Very vascular, awesome pumps...i feel tight.
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