Wills GROWING Off-Season [Archive] - Bodybuilding.com Forums

williammorgan

10-22-2009, 11:26 AM

Hey guys,

It's back to the off-season and time to put on some serious bulk for my next comp!
My last show at the BNBF British Finals 3 weeks ago was such a success that I have become more inspired than ever to come back bigger and better with an overall stronger package for next year.

I thought that with all the time I spend browsing these forums that it's about time I properly contribute and create a journal following the progress that I make on a day-to-day basis.

During the final weeks of my contest prep I was down to around 1900 - 2000 cals per day and since competition day have gradually increased my calories to around 3000 (my maintenance being around 3400)

Here are a few of my stats:

Name: Will
Age:21
Weight: 188 lbs
Maintenance: 3400k

I'm going to be implementing a HIT style of training whereby I have a couple of 'warm up sets' followed by one working set to all-out failure, with the inclusion of either forced reps (if with spotting partner) or rest/pause technique. For example:

BACK DAY:

DEADLIFTS
warm up set 100k x 10, 120 x 8, 160 x 6
working set: 190k x 4
R/P x 1

STRAIGHT ARM PULLDOWNS (pre exhaust)
warm up set:3 plates x 10
working set: 5 plates x 6

BARBELL ROW
warm up set: 100k x 8
Working set: 130k x 8
R/P x 6
R/P x 4

UNDERHAND LAT PULLDOWN
warm up set: 10k x 10
working set: 28k x 7
Forced Reps x 3

DIET:

For my diet I will be using a macro breakdown of 60%carbs 25%protein and 15%fat
My daily macro intake will be:
Carbs:450g - 1800k
Pro:210g -840k
Fat:60g - 540k
Total Cals - 3180

MEAL PLAN:

My meal plan will be broken into 6, and will look something like this:

1 - 5 slices ww bread
2 whole eggs and 4 egg whites

2 - 5oz lean meat (chicken/tuna/turkey)
125g (uncooked) rice/pasta
12 almonds

3 - 40g whey
125g oats
10g olive oil
(All mixed in a shaker with water)

4- 5oz lean meat (chicken/tuna/turkey)
Sweet Potato
20g Peanut butter

5 - (Post Workout)
40g Whey
125g Porridge oatmeal
20g Peanut Butter

6 - 300g FF Cottage cheese mixed with 100g sugar free muesli
12 almonds

FRUITS AND VEGGIES WILL BE INCLUDED AS I SEE FIT - ESPECIALLY LOTS OF BROCCOLI AND GREEN VEGGIES

(What do you guys think diet wise?)

Hopefully I will make some good gains, and because I'm still eating under maintenance I will probably need to adjust this every so often and up the calories - likewise, if fat gain is to fast then I will need to lower.

Let me know what you think of my plan - I am by no means an expert and any advice that can be given will be much appreciated.

I'll end this post with a couple of pics from my last show.

Thanks

Will Morgan.

williammorgan

10-26-2009, 02:34 AM

Great training session last friday:

BACK WORKOUT:

DEADLIFTS
(warm up sets consisting of 2 - 3 reps)
Working set:180k x11

STRAIGHT ARM PULLDOWNS (pre-exhaust)
Working set: 49k x 11

BB ROW (immediately after)
Working set: 120k x 6

UNDERHAND PULLDOWN
Working set: 84k x 9 1/2

PREACHER CURL
- Didn't record weight, but was 5 reps to failure with 2 forced reps.

I performed this workout Friday and I'm still feeling it today after two days off for the weekend.

Tonight will be Legs - gonna create some pain!

Ryanmckd

10-26-2009, 02:56 AM

hey mate, best of luck to you, although 3180 cals seems a bit low for a bulk? but what do i know haha, by lookin at ya, you seem to know what ur doing.

williammorgan

10-26-2009, 03:40 AM

Believe me, i'll be monitoring my progress daily, both through weight gain and simply how I look in the mirror. The low calories are because I've just come out of competition, and I'm establishing my body to gradually cope with the calorie influx. No doubt this number will increase over the coming weeks :)

debrovnik

10-26-2009, 04:13 AM

I'll be following this! Seriously impressive deadlifts! 180kg x 11 :eek: That's pretty epic!!!

williammorgan

10-26-2009, 05:10 AM

debrovnik

10-26-2009, 05:22 AM

I know, I was surprised myself! I was able to complete too many reps with 180k, so come this Friday I'll be upping the weight to 190k, hopefully going to complete failure at around 6 - 7 reps. We'll see!

That'll be very impressive for your weight! My best with 190kg was 9 reps but that was after an UBER bulk when I weighed about 210lbs! Seriously, at the end of the set I was nearly sick, it basically ended my workout there and then! :D

I did 150kg x 12 yesterday and damn, that didn't feel easy! Seeing you do 30kg more puts me to shame!!

I've just started a journal in this section, I'm aiming to compete in my first UK natural show in about 18 months - it's likely we may meet at some point in the future! I'd better keep me eye on you! ;)

Ryanmckd

10-26-2009, 05:42 AM

That'll be very impressive for your weight! My best with 190kg was 9 reps but that was after an UBER bulk when I weighed about 210lbs! Seriously, at the end of the set I was nearly sick, it basically ended my workout there and then! :D

I did 150kg x 12 yesterday and damn, that didn't feel easy! Seeing you do 30kg more puts me to shame!!

I've just started a journal in this section, I'm aiming to compete in my first UK natural show in about 18 months - it's likely we may meet at some point in the future! I'd better keep me eye on you! ;)

I'm doing 110kg x 6 , make u feel better?

williammorgan

10-26-2009, 08:30 AM

I'm doing 110kg x 6 , make u feel better?

As long as that 6th rep is the hardest, most intense and painful rep (without the possibility of even going into a 7th), then the weight is pretty irrelevant. Just make sure the everything you've is going into it

Don't stop because it hurts, or because you're running out of breath; just keep going until those muscles you're working cease to hold the load, no matter what you do - you'll have plenty of time to rest afterwards - just don't cut it short. Training like this will get that strength right up and you'll be lifting more in no time!

williammorgan

10-26-2009, 08:31 AM

I'd better keep me eye on you! ;)

Likewise mate. I'll be following your journal too!

debrovnik

10-29-2009, 12:38 PM

Updates? ;)

williammorgan

10-30-2009, 11:49 AM

I've been posting updates, but they're not been put up onto the page - I will try again if this post works!

williammorgan

10-30-2009, 11:50 AM

Had a great workout on the 26th Oct - Legs and Abs.
Although the volume here is relatively low, i've never felt anything quite like it. I could barely walk!

The evenings workout looked like this:

(I warm up first on each exercise with 1 or 2 sets, simply to 'feel the exercise' and understand the motion/form required)

LEG EXTENSION (pre exhaust)
15 pin (the entire stack) x 9

(20 seconds rest, then onto a heavy, pre-loaded leg press machine)

LEG PRESS
15 plates (300kg) x 14
+ negative reps x 3

STIFF LEGGED DEADLIFT
140kg x 15 (This was too light - I am aiming initially to use a weight where 12 reps would be point of failure)

STANDING CALF RAISE
133kg x 14

DECLINE BENCH SIT-UPS
(Holding a 25kg plate to my chest) x 15

And that's it! I was absolutely exhausted!

williammorgan

10-30-2009, 11:53 AM

Another good workout on Wednesday- Chest/Shoulders

DB FLIES (pre exhaust)
warm-up - 12.5kg s 10, 12.5 x 10
working set - 30kg x 10 (complete failure)

(straight onto incline smith bench press - had to go a lot lighter than usual after the pre-exhaust set)

INCLINE BENCH
60kg x 7

WEIGHTED DIPS
30k x 10 (an improvement from last week where I only got 7 reps)

LAT RAISES (pre exhaust)
15k x 12
(I will be doing lat raises with the cables next week as the weight increments using dumbells are too large of an increase)

(Straight into seated barbell press behind the neck)

PRESS BEHIND NECK
50kg x 7

FRONT BARBELL SHRUG
170k x15
10 sec rest/pause x 5
10 sec rest/pause x 5

CLOSE GRIP BENCH PRESS
75kg x 9

All in all a great workout!! Diet is still spot on, although I'm not making any increases in weight - in fact i've dropped a pound or two from my initial 188lbs . I'll see what happens over the rest of this week and will possibly adjust calories accordingly.

williammorgan

10-30-2009, 11:54 AM

Tonight I'm going to go for that 190k DEADLIFT with my back workout. Going to shoot for 6 reps tonight.

I'm slightly nervous just thinking about it :p

debrovnik

10-30-2009, 06:45 PM

Great workouts buddy - I like your pre-exhastion training! Big contrast to my high volume stuff! I'm going to have to give it a try!

Tonight I'm going to go for that 190k DEADLIFT with my back workout. Going to shoot for 6 reps tonight.

How did go? Must have been brutal!

NaturalLoco

10-31-2009, 12:32 AM

Tonight I'm going to go for that 190k DEADLIFT with my back workout. Going to shoot for 6 reps tonight.

I'm slightly nervous just thinking about it :p

Inspired by Dorian Yates much? heh

I'm subbed.. do you prefer lower volume and having 1 set of extreme intensity over high volume, or is this something you are trying out?

williammorgan

10-31-2009, 07:15 AM

Great workouts buddy - I like your pre-exhastion training! Big contrast to my high volume stuff! I'm going to have to give it a try!

How did go? Must have been brutal!

It was a great workout mate, brutal is the right word. I managed the deadlift not only for 6 reps but for a good solid 8. I was very pleased!
I'll post up the rest of the workout when i'm home.

debrovnik

10-31-2009, 07:36 AM

It was a great workout mate, brutal is the right word. I managed the deadlift not only for 6 reps but for a good solid 8. I was very pleased!
I'll post up the rest of the workout when i'm home.

Sh!T - that's pretty damn impressive!!! Well done!

williammorgan

11-01-2009, 11:01 AM

Thanks man!!

Okay, so it's a little late, but here is last Friday's workout!

DEADLIFTS
Warm up - 100k x 6, 120k x 4, 160k x 2, 180k x 2

Working set - 190kg x 8

DUMBELL PULLOVER (pre exhaust)
Warm up - 30kg x 6

Working set - 42.5kg x 9

(Straight into barbell row)

BARBELL ROW
100kg x 10

UNDERHAND GRIP PILLDOWN
13 pin (95kg) x 6
forced rep x 1

DUMBELL PREACHER CURL
Left arm Right Arm
17.5kg x 7 17.5kg x 7

Diet has been good up until this point, but things are changing now. The amount of carbs i'm taking in is just far too much and i'm not really enjoying the way that I feel. My diet is going to completely change (started today) and it looks something like this.

MEAL 1
35g pro, 20g fat, 30g carb

MEAL 2
35g pro, 20g fat

MEAL 3
35g pro, 20g fat

MEAL 4
35g pro, 20g fat

MEAL 5 (pre workout)
35g pro, 20g fat, 30g carb

MEAL 6 (post workout)
35g pro, 20g fat, 60g carb

MEAL 7
35g pro, 10g fat

Protein - 245g
Fat - 130g
Carbs - 120g
TOTAL CALORIES - 2630

Protein will come from sources such as chicken, turkey, eggs, cottage cheese, whey, tuna
Fats will come from sources such as almonds, peanut butter, flax/olive/rapeseed oil
Carbs will come from sources such as oats, sweet potato, rice, pasta.

Will asses my weight gain (hopefully) each week and adjust diet if needed. Extra carbs for both pre and post workout might be necessary, and then I will add carbs accordingly to each meal, one by one, if needed.

debrovnik

11-01-2009, 02:03 PM

williammorgan

11-02-2009, 03:22 AM

Wow - you're keeping those calories low! Looking at your carb, fats and protein sources it looks like your diet is in check!

Just a question about your training, am I right in thinking that for your bent over rows, pull downs and preachers you only do one set of each? That's some pretty low volume - is there any reason for that?

I had a bash at 190kg on the deadlift today - failed kinda hard!!! I blame the party last night! :D

My training style at the moment is very High Intensity. It might look like not a lot of work, but by the end of it i'm done! Usually I will have a couple of light 'feel sets', just to feel the weight and understand the necessary movement.

Tonight, for example, is legs, and I will be adopting this High Intensity technique but will also include a Volume session of front squats at the end. So at the end of my High Intensity session, i will finish off with sets of front squats with just 30 seconds rest in-between each set. The aim will be to get 10 reps on each set and do my best to try and reach 10 sets!

debrovnik

11-02-2009, 03:55 AM

So at the end of my High Intensity session, i will finish off with sets of front squats with just 30 seconds rest in-between each set. The aim will be to get 10 reps on each set and do my best to try and reach 10 sets!

30 seconds rest! :eek: I'd die!

williammorgan

11-03-2009, 01:20 AM

Last night's workout:

Thoroughly warmed up my legs through good stretching and light leg presses before beginning the High Intensity workout.

LEGS:

LEG EXTENSIONS (pre exhaust)
15 pin (entire stack) x 14

LEG PRESS
15 plates (300k) x 20

STILL LEGGED DEADS
145kg x 20

STANDING CALF RAISES
133kg x 16

FRONT SQUATS (Volume sets)
1. 60kg x 10
2. 60kg x 10
3. 60kg x 10
4. 60kg x 8

Had to finish my sets of front squats early as I was completely fatigued. The idea is to achieve 10 sets of 10 reps with only 30 seconds rest in-between sets. I had to stop after the 4th set due to extreme nausea!

debrovnik

11-03-2009, 03:31 AM

williammorgan

11-03-2009, 05:45 AM

Cannot believe the 145kg x 20 on the SLDL's - that is just insane!!!!

I've never tried stiff leg deadlifts - I've always presumed they are harder than bent leg ones? They hit hamstrings really hard, don't they?

Yeah, the idea is to really just hit those hamstrings really hard! It's a completely different motion from regular deadlifts, and everything comes from the hip, really incorporating the hamstrings and glutes.
I will be posting my chest workout later this evening!

debrovnik

11-03-2009, 05:54 AM

Yeah, the idea is to really just hit those hamstrings really hard! It's a completely different motion from regular deadlifts, and everything comes from the hip, really incorporating the hamstrings and glutes.
I will be posting my chest workout later this evening!

Could you get a video of your SLDL's next time you do them, I'd be interested in seeing them! Have a good time training chest!

Chest for me is probably the only bit of me that doesn't need training, it's a bit over developed compared to the rest - still, I do love chest day! :D

williammorgan

11-04-2009, 09:53 AM

I'll do my best to film them - but I have no idea how i'd post that video on here!!

CHEST WORKOUT - last night

DUMBELL FLIES
32.5kg x 12

INC. SMITH CHEST PRESS
60kg x 10

WEIGHTED DIPS
32.5kg x 10

BODY WEIGHT DIPS (VOLUME)
(30 seconds rest between sets - the goal here is to aim for 10 sets of 10 reps - once I can no longer go any higher that 8 reps, I stop. As you can see, on my 6th set, I could barely achieve 6 reps - so enough was enough at that point, and my workout was over)
1.Body weight x 10
2.Body weight x 10
3.Body weight x 10
4.Body weight x 9
5.Body weight x 8
6.Body weight x 6

Current body weight 185.6lbs. My weight seems to be dropping gradually over the week. If this continues, then come Sunday, some adjustments will be made with diet.

NaturalLoco

11-04-2009, 07:16 PM

williammorgan

11-05-2009, 04:38 AM

For your 10 sets of 10, are you following the guideline principles of German volume training?

Sorry, but i'm unfamiliar with the German volume training principles. Would you be able to explain? Thanks :)

NaturalLoco

11-05-2009, 05:27 AM

Sorry, but i'm unfamiliar with the German volume training principles. Would you be able to explain? Thanks :)

http://www.danbakerstrength.com/?p=148

There is also an episode on MD research show, which can be found here:

http://www.musculardevelopment.com/content/view/1440/182/

it explains everything via audio

williammorgan

11-06-2009, 01:15 PM

Last nights workout:

Current body-weight: 184.8lbs

SHOULDERS/TRICEPS

CABLE LAT RAISE (pre exhaust)
3pin x 6

(I will not be using cables for my lat raises again as the cables in my gym are buckled and do not provide a smooth resistance for this exercise; i will be reverting back to dumbells)

Straight into superset for press behind neck.

PRESS BEHIND NECK
50k x 13

BENT OVER LAT RAISE
22.4k x 11

BARBELL SHRUGS
180 x 18
rest/pause 10 sec x 5
rest/pause 10 sec x 5
Drop to 130k x 10
Drop to 90k x 20

CLOSE GRIP BENCH PRESS
75k x 13

CABLE PUSHDOWNS
11pin (75k) x 10 to positive failure
-Held on last rep in contracted position until static failure
+ 3 negative reps

As my body-weight has been dropping gradually this week, I am going to increase my pre-workout carbs from 30g to 60g.

williammorgan

11-09-2009, 01:51 AM

A little late on the write-up of Friday's workout - but here it is!

BACK:

DEADLIFTS
warm-ups with 100k, 120k, 150 and 180

working set: 195kg x 8

DUMBBELL PULLOVERS (pre exhaust)
42.5kg x 11

BARBELL ROW
105kg x 9

UNDERHAND LAT PULLDOWN:
13pin (95k) x 8
Forced Reps x 2
1 x final negative rep to failure.

DUMBBELL PREACHER CURL:
Left arm Right arm
17.5 x 9 17.5 x 9

I was pleased with the progress that I have made since my last back workout; deadlifts are now a personal record and i'm hoping to hit 200kg next week for the same rep range :)

Changes to my diet with 60g of carbs PRE-workout, opposed to my usual 30g start today!

debrovnik

11-09-2009, 02:09 AM

Wow! You're putting 5kg+ a week on your deadlifts!

You sure you're natual!?! :D

williammorgan

11-09-2009, 04:45 AM

At the moment I'm adding 5k per week, yes. So far the progress that i've been making calls for increases like that. Chances are that my progress is going to stall sooner or later, but right now I believe a lot of it is mental. I go into the gym TELLING myself that I AM going to lift that weight for 8 reps no matter what. So far it seems to be working.

Tonight is Legs, and i'm going to throw on another 10kg onto the leg press to make 310kg and try for 12 :D

williammorgan

11-10-2009, 11:39 AM

LAST NIGHTS WORKOUT:

Last night was an absolute killer and really took it out of me - massive feeling of nausea at the end!

LEG EXTENSION: (pre exhaust)
(I had to go a lot lighter as my knee has been playing up and is feeling very uncomfortable just under the patella. There is some 'grinding' pain at full contraction. As this is the only real pre-exhaust exercise for the quads I compensated by going lighter and going only 7/8ths of full movement. This still worked well, and i was able to reach failure by taking it as slowly as possible to maintain tension.
10 pin (opposed to the 15 pin last week) x 20

LEG PRESS:
310 (additional 10kg - made a massive difference) x 12

SLDL:
155 x 12

STANDING CALF RAISE:
133 x 19

It's a shame about the knee but I just need to train sensibly and allow for maximum recovery. Still, it was a good workout, and i'm feeling a lot of DOMS pain today - amazing for just 3 sets!

williammorgan

11-12-2009, 01:24 AM

LAST TUESDAYS WORKOUT:

CHEST:

FLAT BENCH DUMBBELL FLIES:
35kg x 6

INC. SMITH PRESS
62.5kg x 6 (almost a complete 7th rep)

WEIGHTED DIPS:
35kg x 8
BW x 4
NEGATIVES x 2

debrovnik

11-12-2009, 03:28 AM

How come your pressing is so weak compared to your dips?

williammorgan

11-13-2009, 01:33 AM

How come your pressing is so weak compared to your dips?

Because I'm pre-exhausting with DB FLIES beforehand, with NO rest between FLIES AND INC. SMITH PRESS. I think 35k dumbbells for flies are pretty heavy to be honest! ;)

debrovnik

11-13-2009, 04:12 AM

Because I'm pre-exhausting with DB FLIES beforehand, with NO rest between FLIES AND INC. SMITH PRESS. I think 35k dumbbells for flies are pretty heavy to be honest!

35kg dbells would rips my ams off.

/discussion.

;)

williammorgan

11-13-2009, 05:00 AM

35kg dbells would rips my ams off.

/discussion.

;)

Haha! I thought my arms were going to fall off the moment I started the set to be fair. I'd warmed up well a lot though before hand and felt well prepared for the set! It would be nasty to tear a pec.
Deadlifts tonight, gonna go 197.5kg. I'm a bit wary of the big 200!

debrovnik

11-13-2009, 05:16 AM

Haha! I thought my arms were going to fall off the moment I started the set to be fair. I'd warmed up well a lot though before hand and felt well prepared for the set! It would be nasty to tear a pec.
Deadlifts tonight, gonna go 197.5kg. I'm a bit wary of the big 200!

I used to do Olympic lifting and powerlifting, tore a few things - my shoulders are a bit messed up meaning I can't do dbell flyes or peckdeck.

Best of luck on the deadlifts! Serious weight!!! I'm in bed with a nasty cold! :(

williammorgan

11-13-2009, 09:58 AM

Yesterday's SHOULDER workout:

MACHINE FLIES: (pre exhaust)
warm up: 7pin x 8
work set: 8pin x 9

-straight into
MACHINE SHOULDER PRESS:
7pin (30kg) x 6

BENT OVER DBELL LAT RAISE:
17.5kg x 17 (weight too light)

SMITH SHRUGS:
180kg x 16

CLOSE-GRIP BENCH:
60kg x 8
80kg x 7

TRICEP DIPS:
30kg x 5
-negative reps x 4

williammorgan

11-13-2009, 09:59 AM

I used to do Olympic lifting and powerlifting, tore a few things - my shoulders are a bit messed up meaning I can't do dbell flyes or peckdeck.

Best of luck on the deadlifts! Serious weight!!! I'm in bed with a nasty cold! :(

Thanks mate! That sucks about the muscle tears, and the cold! :p Hope you're back in the action soon.

williammorgan

11-14-2009, 06:30 AM

Okay, so here's last nights back workout!

DUMBBELL PULLOVERS:
Warm up: 30kg x 6
Work set: 45kg x 12

(straight into pulldowns)
UNDERHAND GRIP PULlDOWNS:
12pin (88kg) x 8
Negative reps x 1

DBELL PREACHER CURL:
Left arm: 20kg x 9
Right arm: 20kg x 8

DEADLIFTS:
Warm ups sets up to 160kg
Working set: 197.5kg x 6

Overall i'm pleased with the workout and feel that my strength and size is definitely improving. Although volume is very low, I genuinely believe this is working! I'm definitely not losing size, so in the very least i'm maintaining. However, just from observations in the mirror, I feel like I am adding lean mass while staying lean! I am going to continue on this programe for at least the next 4 - 6 weeks.

williammorgan

11-16-2009, 01:42 PM

Well the weekend's over and i've had a good amount of time to recuperate!

Here is tonight's workout:

CHEST/BACK

DBELL FLIES: (pre exhaust)
35kg x 10

(immediately followed by Inc. Smith Press)

INCLINE SMITH PRESS:
62.5kg x 7

WEIGHTED DIPS:
35kg x 9
BW x 4
NR x 5

DUMBELL PULLOVERS
47.5kg x 5

(straight into Underhand Pulldowns)

UNDERHAND PULLDOWNS:
12pin (87kg) x 8
NR x 1

DEADLIFTS:
200kg x 6

Very pleased with tonight's workout. Felt very strong and lifts/reps are increasing week by week. 200kg on deadlifts is a personal record for me. I am going to stay at this weight now for deads and simply focus on increasing my repetitions until i get up to 10 reps.

In addition, I am adding 15g carbs to my morning meal; the diet now looks like this:

MEAL 1:
pro - 35g
fat - 20g
carbs - 45g

MEAL 2:
pro - 35g
fat - 20g

MEAL 3
pro - 35g
fat - 20g

MEAL 4
pro - 35g
fat - 20g

MEAL 5 (pre workout)
pro - 35g
fat - 20g
carbs - 60g

MEAL 6 (post workout)
pro - 35g
fat - 20g
carbs - 60g

MEAL 7
pro - 35g
fat - 10g

debrovnik

11-18-2009, 09:08 AM

Great job on the 200kg!!! Awesome!!!!

debrovnik

11-20-2009, 03:33 AM

Are there any weight classes in the UK for natural bodybuilding?

I looked at the website but couldn't see any - could you let me know?

PS: Still haven't made it to the gym yet... :(

williammorgan

11-20-2009, 09:01 AM

Are there any weight classes in the UK for natural bodybuilding?

I looked at the website but couldn't see any - could you let me know?

PS: Still haven't made it to the gym yet... :(

Yes there are mate. The BNBF has Lightweight, Middleweight and Heavyweight.
I believe that Heavyweight is Over 80k, Middleweight is 72k - 79k and Lightweight is under 72k. The BNBF is a well run organization, from my own personal experience, and would be a great place to begin competing!

Get well soon mate!

williammorgan

11-20-2009, 10:45 AM

WEDNESDAY'S and TONIGHT'S WORKOUT.

Bit late on the Wednesday workout, but i've been very busy. Tonight on legs was good. I'm only training three days a week at the moment (MON, WED, FRI) and having the weekends off. I don't feel like I could train more frequently even if I wanted to. I'm feeling quite worn down at the moment and the workouts are so intense that they are physically draining me!
I felt this today especially!

My Leg Press weight has stalled a little and today I included some 'static holds' on a weight that I'm incapable of pressing. This basically means that I press the weight up with my legs, and WITHOUT locking the knees out, just hold the weight there for as long as possible. I'll include this in my workout for the next couple of weeks, and then try and increase my pb.

SHOULDERS/ARMS - Wednesday

MACHINE LAT RAISE: (pre exhaust)
8pin x 14 (improvement from last week by 5 reps)

MACHINE SHOULDER PRESS:
7pin (30kg) x 9 (improvement from last week by 3 reps)

BENT OVER LAT RAISE:
22.5 x 12

BB SHRUGS:
165 x 16

UNDERHAND LAT PULLDOWN:
13pin x 9

PREACHER DB CURL:
20k x 10

TRICEP PRESSDOWN:
11pin (73kg) + 2.5kg plate x 7

CLOSE GRIP DIPS:
30k x 7
negative reps x 3

LEG WORKOUT

LEG EXT (pre exhaust)
11pin x 18

LEG PRESS:
300kg x 14
Static hold at 320kg - 60 seconds
Static hold at 360kg - 60 seconds

CALF RAISE:
144kg x 14

Time to rest now and grow over the weekend, before hitting 200k deads on monday, and aiming for 7 -8 reps!

debrovnik

11-21-2009, 05:20 AM

Heavyweight is Over 80k, Middleweight is 72k - 79k and Lightweight is under 72k.

WTF? You serious? :eek:

I can't believe how close all of the catagories are - 8kg between light weight and heavy weight is insane!!!! WAY too close IMO... well... never mind :rolleyes:

What catagory do you compete in? Middle weight? Not sure what catagory I should aim for... probably middle weight... but saying that, I'm aiming to slow bulk up to about 205lbs while keeping my bodyfat in check, so a 173lb contest weight might be tough... hmmm...

I suppose noobs usually come in at way under the weight they originally guessed so maybe around 173lbs would be ok... any advice?

I'm going to try some light front squats & bi's today - will update if it doesn't kill me! ;)

williammorgan

11-24-2009, 11:32 AM

I believe i'm right about the weight classes, but I cannot guarantee it 100%. How's the training been going lately?

williammorgan

11-24-2009, 11:40 AM

MONDAYS CHEST AND BACK WORKOUT

10 - 15 min warmup

DUMBBELL FLIES: (pre exhaust)
37.5kg x 7

INC. MACHINE PRESS:
35kg (each arm) x 5
negative reps x 3

WEIGHTED DIPS:
37.5kg x 8
negaditve reps x 5

DUMBBELL PULLOVERS:
47.5kg x 8 :)

UNDERHAND GRIP CABLE PULLDOWN:
12pin (87kg) x 10
forced reps x 1

DEADLIFTS:
200kg x 7

Really feeling the effects of the workout today. I don't think i've ever felt this sore before! It's all good, but it hurts just to put on a t-shirt! I'm glad to see all my lifts going up, although my weight isn't. I'm still averaging out at 185lbs now, and don't really know what to do about it. I'm also having 2 'free meals' a week, where i eat whatever I want and don't count anything! I know that I need to increase my cals, but I just need to have a good think about the best way to do this. Maybe start drinking a litre of milk a day! haha :p

debrovnik

11-29-2009, 03:34 AM

I believe i'm right about the weight classes, but I cannot guarantee it 100%. How's the training been going lately?

They sound a little close together but suppose it doesn't matter that much!

My training's going ok, still coughing a bit but back in the gym again - suprisingly have increased my lifts on the bench and mil press - weighted dips are about the same -squats a little bit down - deadlifts have lost a TON of strength - all a bit random! :rolleyes:

Have got my heavy bench session today which should be a good test of strength, I'm aiming for 120kg x 5, good clean reps.

My weight is a bit stuck too, I'm up to about 187lbs but I've put on some nasty fat :mad: - I suppose that's what 2 weeks in bed does though! I'm not too stressed as I've increased in strength but it's pretty annoying, I add fat really easily.

williammorgan

11-30-2009, 06:18 AM

They sound a little close together but suppose it doesn't matter that much!

My training's going ok, still coughing a bit but back in the gym again - suprisingly have increased my lifts on the bench and mil press - weighted dips are about the same -squats a little bit down - deadlifts have lost a TON of strength - all a bit random! :rolleyes:

Have got my heavy bench session today which should be a good test of strength, I'm aiming for 120kg x 5, good clean reps.

My weight is a bit stuck too, I'm up to about 187lbs but I've put on some nasty fat :mad: - I suppose that's what 2 weeks in bed does though! I'm not too stressed as I've increased in strength but it's pretty annoying, I add fat really easily.

Well, at least you're getting back down to the gym!
I've been very slack with my training log at the moment. I've been busy and haven't had the time to post up my workouts for both last Wednesday and Friday.
Today is the beginning of a new week, so I will start afresh and post up today's workout a little later. I'm still going to stick with the high intensity principles but will include an extra set to most exercises as well as a final volume exercise per body-part :)

williammorgan

12-04-2009, 10:03 AM

THIS WEEK'S WORKOUTS:

MONDAY: CHEST/BACK

DB FLIES: (pre exhaust) INC. PRESS MACHINE
37.5kg x 7 35kg (per arm) x 6
37.5kg x 3 35kg (per arm) x 6

DIPS (Substiituted for heavy cable flies as equipment was broken)
8pin x 7
8pin x 7

VOLUME CABLE FLIES
6 sets of 5pin x 10
1 set of 5pin x 8
1 set of 5pin x 7

NAUTILUS STYLE PULLOVER (pre exhaust) UNDERHAND LAT PULLDOWN
14pin x 11 12pin(81kg) + 1.25kg x 6
14 pin x 7 12pin(81kg) + 1.25kg x 3

D GRIP CABLE ROW
15pin (65kg) x 8
15pin x 8

VOLUME T-BAR ROW
10 sets of 20kg x 10

TUESDAY: DEADLIFTS
(extensive warm up)
200kg x 6
200kg x 8

THURSDAY: SHOULDERS/ARMS

MACHINE LAT RAISE (pre exhaust) MACHINE PRESS
10pin x 10 8pin x 8
10pin x 5 8pin x 8

DB FRONT LAT RAISE
15kg x 10
10kg (2 sec pause at top) x 9

TRICEP PUSHDOWN
12pin (81kg) x 6
12 pin x 5
Drop to 9pin x 5
Drop to 6pin x 12

UNDERHAND LAT PULLDOWN (focus on biceps)
14pin (97kg) x 7
14pin x 4
Drop to 11 pin x 4
Drop to 8 pin x 10

Lifts are improving slowly. Increased working sets to failure to 2 sets per exercise. Next week will be 3 sets then the week answer back down to a single set per exercise - repeat.
I have also been including a volume session at the end of each bodypart workout to flush blood through the muscle and get that pump.

williammorgan

12-06-2009, 03:47 PM

FRIDAY'S LEG WORKOUT:

LEG EXT
12pin x 14
14pin x 8 (final rep held to static failure)

LEG PRESS
6 plates x 6
9 plates x 6
12 plates x 6
15 plates x 12
16 (320kg) plates x 6

SMITH LUNGE
90kg x 10 (each leg)
100kg x 7 (each leg)

SLDL
100kg x 5
160kg x 8

LYING LEG CURL
6pin x 10
13pin (40kg) x 5

STANDING CALF RAISE
52kg x 7
106 x 5
142 x 16

williammorgan

12-22-2009, 09:21 AM

55k x 10
55k x 12

TRICEP DIPS
Bodyweight x 10
15 k x 9
rest/pause x 1
rest pause x 1
rest pause x 2

TRI PUSHDOWN
8pin x 6
10pin x 5
12 pin (80.5k) x 7

CLOSE GRIP BENCH
70k x 8

BW TRI DIPS
4 sets

MACHINE PREACHER CURL
25k x 10
30k x 3
30k x 3
drop to 25 x 3
drop to 15 x 3

FRIDAY - LEGS

FRONT SQUAT
40k x 10
60k x 10
80k x 6
100k x 6
110 x 6

LEG PRESS
8 plates x 10
12 plates x 7
15 plates x 5
16 plates +10k x 14

SMITH LUNGE
90k x 6
105k x 10

SL DEADS
100 x 8
165 x 10

RACK DEADS
210 x 2
245k x 3.5

STANDING CALF RAISE
61k x 12
106 x 6
142 x 20

ALL OF MY LIFTS ARE INCREASING AND I'M GAINING SOME GOOD STRENGTH. MY WEIGHT IS FLUCTUATING BETWEEN 187LBS AND 188 LBS - I THINK I REALLY NEED TO BE GETTING SOME MORE FOOD DOWN ME AND RIGHT NOW I'VE BEEN AT THIS WEIGHT FOR THE PAST 4 WEEKS. TIME TO ADD IS SOME EXTRA CARBS AND FATS - SHOULD BE EASY OVER XMAS ;)

williammorgan

12-22-2009, 09:24 AM

Okay, I just spent the last 30 mins typing up my last 2 weeks workouts. Trouble is, I think I messed up and deleted the majority of my post before I posted it.
I'm not going to re-type it. What I will do is keep this log updated daily from now on and start afresh with my workout from this week - I will post them up shortly.

williammorgan

12-23-2009, 03:27 AM

MONDAY 21.12.09

CHEST

BENCH:
60k x 10
80k x 8
100k x 6
110k x 6
115k x 3
120k x 3

DB BENCH PRESS:
30k x 10
40k x 10
45k x 5

INC HAMMER MACHINE PRESS
40k x 5
50k x 6

DIPS
BW x 8 (warmup)
40k x 8
Neg Reps x 3

VOLUME PEC DECK:
11 pin x 10 for 7 sets (30 seconds rest between sets)

TUESDAY 22.12.09

BACK/DEADLIFTS

MACHINE PULLOVER: (entire stack is 19 pin)
11 pin x 10
15 pin x 10
17 pin x 8
17 pin x 7
18 pin x 5

UNDERHAND PULLDOWN (entire stack is 14 pin)
10 pin x 10
entire stack x 6
entire stack x 6
entire stack + 2.5k x 3.5

DUMBBELL ROW
50k x 9
50k x 10
50k x 10

DEADLIFT
60k x 8
100k x 6
140k x 4
180k x 3
200k x 5
200k x 4

I'm generally feeling very happy with my progress and my progression in weight being lifted is steady. As mentioned previously my bodyweight is remaining a constant, with this morning actually weighing in a 186.7lbs - so i'm actually losing weight!

Diet right now consists of

(FRUITS AND VEGGIES ADDED THROUGHOUT THE DAY AND ARE NOT INCLUDED IN MY TOTALS)

1. 40g protein/30g carbs/15g fat

2. 35g protein/ 15g fat

3. 35g protein/15g fat

4. 35g protein/15g fat

5. 40g protein/60g carbs/15g fat (pre workout)

6. 40g protein/60g carbs (post workout)

7. 35g protein/15g fat

8. 35g protein/15g fat

Totals:
PRO: 295g
CARB: 150
FAT: 105g
CALORIES: 2725

debrovnik

12-23-2009, 04:55 AM

Good to see you back mate! :)

williammorgan

12-27-2009, 11:59 AM

WEDNESDAY:

LEGS:

FRONT SQUAT:
60k x 10
60k x 10
80k x 10
100k x 6
110k x 6
112.5k x 4

LEG PRESS
200k x 10
340k x 12
340k x 10
340k x 10
350k x 6

SMITH LUNGES
110kx 6
110k x 6

SLDL
60k x 20
100k x 20
100k x 20
(chose to go lighter on this exercise to ensure correct form and all for a greater number of repetitions)

CALVES
70k x 12
106k x 12
106 x 10

THURSDAY

SHOULDERS/ARMS

CLEAN & PRESS
30k x 8
50 x 6
50 x 6
50 x 6

MACHINE PRESS (entire stack = 19pin)
4pin x 10
9pin x 10
10 pin x 6
10pin x 4

MACHINE LAT RAISE
6p x 10
11p x 8
11p x 6

SHRUGS
140 x 10
195 x 15
rest pause x 5

RACK DEADS
220 x 5
240 x 4
250k x 1

CLOSE GRIP BENCH PRESS
60 x 10
70 x 10
80 x 8

BARBELL CURL
30k x 10
40k x 6
40k x 6
drop to 20k to failure

RichKnapp

12-27-2009, 12:51 PM

Lerking. Lookin good.

debrovnik

12-28-2009, 10:47 AM

Man, I soooooo wish my gym had a leg press!!!!!

williammorgan

12-28-2009, 02:05 PM

I'm shocked at this!!

debrovnik

12-30-2009, 12:17 PM

I'm shocked at this!!

Shocked at what? :confused:

williammorgan

12-31-2009, 10:20 AM

Shocked at what? :confused:

Shocked that there is no leg press at your gym!

williammorgan

01-02-2010, 02:26 PM

THE PAST WEEK:

TUESDAY:
LEGS/CHEST

FRONT SQUAT
60x 10
80 x 10
90x 6
100 x 6
110 x 6
115 x 6

LEG PRESS
200 z 15
300 x 10
340 x 12
350 x 10
350 x 12

DB LUNGE
15k x 10 (each leg)
15k x 15 (each leg)
15k x 15 (each leg)

BENCH
60 x 10
80 x 10
100 x 8
110 x 6
115 x 3
120 x 2
120 x 2

DIPS
30 x 8
40 x 8
40 x 7
40 x 6
drop to bodyweight x 9

WEDNESDAY
BACK/ARMS

UNDERHAND PULLDOWN
ENTIRE STACK X 6
STACK X 6
STACK X 6
STACK X 5

BB ROW
60 X 10
60 X 12
90 X 10
100 X 10
110 X 8
110 X 8

DEADLIFTS
100 X 6
150 X 6
180 X 2
200 X 6

RACK DEADLIFTS
210 X 3
240 X 1 (WRIST STRAP BROKE :( )

CGBP
60 X 12
80 X 8
80 X 8
82.5 X 6

ROPE CURL SUPERSET WITH ROPE PUSHDOWN
25K X 10 25K X 10
35K X 10 35K X 10
50K X 10 40K X 10
50K X 10 40K X 10
55K X 6 45K X 7

williammorgan

01-06-2010, 08:07 AM

This week I began Scivations AGS-10 training plan.
The principle being that there is only one working set on each exercise taken to complete failure (much how I was training previously). However, to reach maximum failure, intensity techniques are used on each set, such as drop sets/rest pause technique/forced reps/static holds etc.
Also, either a volume session(attempt to perform a given exercise for 10 reps for 10 sets) , or a rep blast session(30 reps in one go) for the last exercise of the chosen bodypart.

MONDAY 04.01.10
AGS-10 LEGS

FRONT SQUATS:
WARM UPS
110k x 5
drop to 70 x 6
rest pause x 7

LEG PRESS
350k x 14
rest pause x 6
rest pause x 4
rest pause x 4

BARBELL SQUAT:
120 x 12

HACK SQUAT:
11pin x 10/10 sets

SLDL
167.5k x 6
rest pause x 6
rest pause x 4

TUESDAY 05.01.10
AGS-10 CHEST/CALVES

BENCH:
50k x 10
70k x 4
90k x 4
110 x 6
drop 90 x 5
drop 70 x 5
drop 50 x 8 + 2 partials

INC. DB PRESS:
25k x 8
40k x 6
40k x 5
drop 30 x 4
drop 20 x 7

DB FLY:
40k x 2
35k x 4
rest pause 0 - epic fail :(

VOLUME CABLE FLIES:
4pin x 10/10 sets

CALF PRESS (on machine leg press)
Entire stack x 12
rp x 6
rp x 6
rp x 6

10pin x 30 (rep blast)

debrovnik

01-07-2010, 10:27 AM

Yeah - seriously sucks not having a leg press - I'm not one of those people who was 'built to squat', I find it a real effort and some days, when you're feeling tired etc just the thought of squats gets me down!

I keep heckling the gy owner to get one - he keeps telling me he is but one never arrives :(

williammorgan

01-10-2010, 02:59 PM

I think squatting is all about the practice and time you put into it.
I got pretty good at them hitting about 180 - 185 for 6 reps a while ago.
I've been neglecting regular squats recently for other exercises such as front squats, hack squats and legs presses. However, moving back to squats the other day felt incredibly hard and 120k felt like 180k!

For me it's always been about letting my body get used to technique/form

stayfit2008

01-10-2010, 03:26 PM

Good luck with the Scivation split! sounds solid!

williammorgan

01-11-2010, 02:09 PM

LAST WEEKS WORKOUTS:

WEDNESDAY - 06.01.10
BACK AGS-10

BARBELL ROW
warm up
110k x 15
rp x 6
rp x 5
rp x 3

UNDERHAND PULLDOWN:
ENTIRE STACK X 8
DROP BY 5 X 5
DROP BY 5 X 10

DUMBELL ROW
50K X 10
RP X 7
RP X 4

WIDE GRIP SEATED ROW
ENTIRE STACK + 5K X 10
DROP THE 5K X 10
DROP BY 2 PINS X 10

DUMBELL PULLOVERS (VOLUME)
27.5K X 10 / 8 SETS

BENT OVER LAT RAISE
22.5K X 10

THURSDAY 07.01.10
DEADLIFTS

120 X 8
120 X 5
150 X 6
180 X 4
200 X 8!!!!!

FRIDAY
SHOULDERS AGS-10

MACHINE PRESS:
10K (EACH ARM) X 15
10K X 15
20K X 12
30K X 5
35K X 6
DROP TO 30 X 3
DROP TO 20 X 4
DROP TO 10 X 7

LAT RAISE (ONE ARM)
LEFT ARM
17.5K X 12
RP X 6
RP X 7
RP X 5

RIGHT ARM
17.5K X 14
RP X 6
RP X 6
RP X 5

CABLE LAT RAISE (REP BLAST)_
PIN 2 X 30

BARBELL SHRUG
120 X 10
195 X 13
RP X 8
RP X 6

DUMBBELL SHRUG (VOLUME)
50K X 10 / 10 SETS

I had intended to train arms with shoulders on this day, but due to hitting them indirectly over the past week, I didn't feel the need too. Plus, they were in too much pain to really train them in a beneficial way. :)

williammorgan

01-17-2010, 11:57 AM

My workouts for the entire week !!

MONDAY 04.01.10
AGS-10 LEGS

SQUATS:
WARM UPS
100 X 10
120 X 8
140 X 12
160 X 6
LEG PRESS
355k x 16
rest pause x 6
rest pause x 5
rest pause x 4

HACK SQUAT (VOLUME)
11pin x 10/10 sets

SLDL
167.5k x 8
rest pause x 4
rest pause x 4

TUESDAY 05.01.10
AGS-10 CHEST/CALVES

BENCH:
50k x 15
70k x 8
90k x 6
112.5 x 7
drop 90 x 6
drop 70 x 5
drop 50 x 9

INC. DB PRESS:
25k x 8
40k x 7
drop 30 x 4
drop 20 x 7

DB FLY:
35K x 4
rest pause 1

DIPS
35K X 6
NEG REPS X 4

VOLUME CABLE FLIES:
5pin x 10/10 sets

CALF PRESS (on machine leg press)
Entire stack x 16
rp x 7
rp x 6
rp x 5

11pin x 30 (rep blast)

WEDNESDAY - 06.01.10
BACK AGS-10

BARBELL ROW
warm up
117.5k x 1p
RP x 6
rp x 4
rp x 4

UNDERHAND PULLDOWN:
ENTIRE STACK X 9
DROP BY 5 X 6
DROP BY 5 X 12
DROP BY 3 X 12

DUMBELL ROW
LEFT ARM
50K X 2
RP X 7
RP X 5

RIGHT ARM
50K X 14
RP X 7
RP X 5

ROPE CABLE SEATED ROW
ENTIRE STACK + 10K X 21
DROP THE 10K X 10
DROP BY 2 PINS X 21

DUMBELL PULLOVERS (VOLUME)
27.5K X 10 / 10 SETS

BENT OVER LAT RAISE
22.5K X 11
RP X 6

THURSDAY 07.01.10
DEADLIFTS

100 X 8
140 X 5
180 X 4
200 X 9!!!!! (ONE MORE REP)

FRIDAY
SHOULDERS AGS-10

MACHINE PRESS:
10K (EACH ARM) X 15
10K X 15
20K X 12
30K X 5
35K X 9
DROP TO 30 X 4
DROP TO 20 X 4
DROP TO 10 X 8

LAT RAISE
LEFT ARM
17.5K X 10
RP X 3
RP X 3
RP X 2

CABLE LAT RAISE (REP BLAST) (SINGLE ARM)
PIN 2 + 1.25K X 30

BARBELL SHRUG
120 X 10
200 X 8!!!
RP X 6
RP X 6

DUMBBELL SHRUG (REP BLAST)
50K X 30

TRICEP CABLE EXTENSION
ENTIRE STACK X 11
RP X 4
RP X 2

CGBP
80K X 8
RP X 2
DROP TO 50 X 10

OVERHEAD TRI EXT (VOLUME)
7PIN X 10 / 10 SETS

DB PREACHER CURL
(WARM UPS)
1.LEFT ARM - 20K X 7 + 3 FORCED REPS
RIGHT ARM - 20K X 7 + 3 FORCED REPS
2.LEFT ARM 20K X 5 + 2 FORCED REPS
RIGHT ARM 20K X 5 + 2 FORCED REPS

CABLE CURL (REP BLAST)
4PIN X 30

williammorgan

01-19-2010, 03:27 PM

MONDAY 18.01.10
AGS-10 LEGS

SQUATS:
WARM UPS
120 X 6
140 X 7
140 X 14 (2 MORE REPS)
162.5 X 6 (2.5K ADDITIONAL WEIGHT)

LEG PRESS
300 X 8
366k x 14 (10 K ADDED WEIGHT)
rest pause x 6
rest pause x 5

SMITH LUNGE (PER LEG)
40K X 8
110 X 6
80 X 10

HACK SQUAT (VOLUME)
12pin x 10/10 sets (ONE PIN UP)

SLDL
170k x 8 (2.5 K INCREASE)
rest pause x 4
rest pause x 5 (1 REP INCREASE)

SLDL - REP BLAST
60K X 30

TUESDAY 19.01.10
AGS-10 CHEST/CALVES

BENCH:
50k x 15
70k x 8
90k x 8
115 x 7 [2.5K INCREASE]
drop 90 x 6
drop 70 x 6 [1 REP INCREASE]
drop 50 x 9 [1 REP INCREASE]

INC. DB PRESS:
40k x 7 [1 REP DECREASE :( ]
drop 30 x 4
drop 20 x 7 [1 REP INCREASE]

DB FLY:
35K x 4
rest pause 1
DROP TO 20K X 6

DIPS
35K X 7 [1 REP INCREASE]
NEG REPS X 4

VOLUME CABLE FLIES:
5pin + 2.5K x 10/10 sets [2.5K INCREASE]

CALF PRESS (on machine leg press)
Entire stack x 20 [4 REP INCREASE]
rp x 7
rp x 5
rp x 5

12pin x 30 (rep blast) [1 PIN INCREASE]

williammorgan

01-25-2010, 03:51 AM

BACK: AGS-10 20.01.10

BB ROW
60 X 12
80 X 12
100 X 6
120 X 14 (2.5K INCREASE)
RP X 6
RP X 6
RP X 6
DROP TO 100 X 7
DROP TO 80 X 10

UNDERHAND GRIP PULLDOWN
ENTIRE STACK X 9
DROP BY 5 PIN X 5
DROP BY 5 PIN X 5
DROP BY 2 PIN X 12

DB ROW
50K X 15 (1 REP INCREASE)
RP X 9
RP X 5

WIDE GRIP SEATED ROW
ENTIRE STACK + 15K X 19 (5K INCREASE)
DROP 5K X 17
DROP 10K X 20

DB PULLOVER (VOLUME)
30K X 10 / 10 SETS (2.5K INCREASE)

BENT OVER LAT RAISE
22.5K X 12 (1 REP INCREASE)
RP X 5
DROP TO 15K X 5

DEADLIFTS: 21.01.10
100K X 100
150K X 4
180K X 2
200K X 3
210K X 1
215k X 1
220K X 2
220K X 1
100K X 10

SHOULDERS/ARMS AGS-10 22.01.10

MACHINE PRESS
20K X 10
30K X 6
37.5 X 6 (2.5K INCREASE)
DROP TO 30 X 2
DROP TO 20 X 3
DROP TO 10 X 6

DB LAT RAISE (SEATED)
17.5K X 11 (1 REP INCREASE)
RP X 4 (1 REP INCREASE)
RP X 4 (1 REP INCREASE)

1 ARM CABLE LAT RAISE (REP BLAST)
2 PIN + 2.5K X 2S (INCREASE OF 1.25K BUT 5 LESS REPS)

BB SHRUGS
200K X 14 !! (6 MORE REPS)
RP X 8 (2 REP INCREASE)
RP X 8 (2 REP INCREASE)

DB SHRUG (VOLUME)
50K X 40 (10 MORE REPS)

TRICEP PUSHDOWN:
ENTIRE STACK X 15 (4 REP INCREASE)
RP X 3
RP X 1

CLOSE GRIP BENCH PRESS
80 X 10 (1 REP INCREASE)
RP X 2
DROP TO 50K X 5

TRICEP OVERHEAD EXTENSION (VOLUME)
8PIN X 10 / 10 SETS (1 PIN INCREASE)

DB 1 ARM PREACHER CURL
20KG X 9 (2 REP INCREASE)
FORCED REPS X 3

BARBELL CURL
40KG X 10
REST PAUSE X 6

CABLE CURL (REP BLAST)
5PIN X 30 (1 PIN INCREASE)

I was very happy with my Deadlifts last week, massively improving my personal best. This week is going to be a de-load week, where I will be training at 50% of my usual intensity (i.e. Bench Press 60k rather than my usual 115). I will most likely be adopting higher rep sets during this period. I'm doing this because I feel worn down and tired. Alongside this, I've also been experiencing severe headaches during my workouts. Roughly 30 seconds into working out I experience a sharp stabbing pain along the right side and top of my head - and this pain will remain for around 2 - 3 hours albeit less painful. It was so bad last monday that I almost fell over. I'm quite sure this isn't normal and I'm seeing the doctor this evening. Hopefully all will be good; it would absolutely suck if I was unable to train for any lengthy period.

williammorgan

01-26-2010, 09:44 AM

This week is my de-load week :)

Really enjoying being able to 'chill out' at the gym and work out while not putting too much pressure on myself. When I say 'not much pressure', I'm talking minimal work here.

I worked on a few box squats for 60k x 15 for about 3 sets; some 60k leg presses for 3 sets; dumbbell lunges with 10kg in each hand and some SLDL's at about 40k.

Headaches have not come back so far, which is a relief. Not sure why I was getting them, but the only change to my diet would be the inclusion of Scivation Vasocharge pre-workout. I've only started having the headaches since using this product; i've stopped taking it for the time being and i'll see what happens. Maybe I just reacted badly.

We'll see how tonight goes, which will be an upper body workout with most sets probably consisting of 15 - 25 reps :)

debrovnik

01-27-2010, 05:48 AM

Holy sh!t man - your deads and squats are insane!!!! :eek:

williammorgan

01-27-2010, 06:11 AM

Thanks mate! I'll agree with you about the deads, but I do need to work on getting that squat up!

williammorgan

01-28-2010, 12:33 AM

I know this week was meant to be my 'de-load' but I began deadlifting last night (intending just to rep out a couple sets of 100k), but instead got a bit carried away.
I managed to beat my personal best and pull 227.5kg (500lbs) for a single rep. It didn't feel as difficult as i'd imagined, so next week i'll shoot for 230. :D

debrovnik

01-28-2010, 02:01 AM

You sure you're a natural bodybuilder? :D

williammorgan

01-28-2010, 05:54 AM

100% natural mate. Some guys I know who take performance enhancers and steroids still can't lift what I lift on the deads!

debrovnik

01-28-2010, 06:16 AM

100% natural mate. Some guys I know who take performance enhancers and steroids still can't lift what I lift on the deads!

Ha ha! I was only joking mate!

I'd guess about 90% of regulars in my gym are on gear and I'm the second strongest person in the whoole gym! :D

Aside from one gentric freak, juiced up monster I've never seen anyone deadlift over 130kg or squat over 120kg apart from me. People are forever asking me what I'm on. Steroids don't equal big gains and massive strength - consistency, work ethic and diet does!

williammorgan

01-28-2010, 06:48 AM

Just from my own observations it seems as though the guys taking steroids are lifting about 30 - 35% less that me - which does seem odd. I am fairly strong, but my legs seems to be less prone to respond well compared with other body parts. I really need to find a way to kickstart them into growth.

Sure I can dead 227 and squat 160 - 170 as well as pressing 360+ on the leg press; however, I still can't gain considerable mass on my legs.

Do you think i should try hitting higher reps on everything with a lower weight - i.e. 250k leg press for 20 and 120k squats for 20?

debrovnik

01-28-2010, 07:37 AM

The ONLY place I've gained mass on my failure of a bulk is my quads - this is also the only place I really changed my training!

I do 2 or 3 heavy sets of 6 then drop the weight 20kg and try to rep out at least one set of twelve plus.

E.g: my squat session before last I did:

100kg x 6
120kg x 6
140kg x 8
140kg x 8
120kg x 16

Even when I was squating 215+kg my legs were still small, this is the first time they've ever grown!

williammorgan

01-28-2010, 08:49 AM

I don't consider your bulk a failure.

I think I'm going to stay heavy and keep including my volume set at the end of each body part.

You used to squat 215k!!?? That's amazing!

debrovnik

01-28-2010, 09:39 AM

I don't consider your bulk a failure.

I think I'm going to stay heavy and keep including my volume set at the end of each body part.

You used to squat 215k!!?? That's amazing!

You don't? Well... I'm not too pleased but anyway, enough of me whining about it! I'm going shed some b/f% and polish my ego a little ;)

Going to do a HEAVY bulk starting in September... a long way off I know buit I want to exzperiment with trying to lose bodyfat without sacrificing too much muscle and strength. I've never dropped below about 8% before now - when I did that I lost a TON of muscle!!! Was a bit of a bummer! We'll see how this time goes!

Re squats, when I was doing Olympic lifting I was up to about 217kg @ 78kg bodyweight :D

I've got a vid in my bodyspace of me squatting 200kg last year:

Q2HVtWYFUJc

Even then my legs were small. Crazy I know! :rolleyes:

williammorgan

01-29-2010, 04:17 AM

Excellent squat mate! Most impressed with the range of motion you displayed on 200k. Are you looking to get you squat back up to a similar number?

williammorgan

02-02-2010, 03:14 PM

Tuesday 02.02.2010

SQUATS
60 x 12
60 x 12
100 x 8
130 x 6
150 x 6
160 x 2
165 x 2 !!!
100 x 14 (box squats)

LEG PRESS
120 x 15
240 x 8
300 x 8
360 x 6
380 x 6
400 x 4
400 x 4
180 x 20

SLDL
70 x 10
120 x 8
160 x 7
160 x 8

WALKING LUNGES
12.5 k dbells x 20 (2 sets)

debrovnik

02-02-2010, 03:19 PM

Excellent squat mate! Most impressed with the range of motion you displayed on 200k. Are you looking to get you squat back up to a similar number?

Nah, not at the mo, I've got sick of bulking and have decided to wimp out and go on a cut - my ego needs it :D

I'll go heavy again this Autumn - expect a 230kg+ deadlift and a 200kg+ squat :cool:

debrovnik

02-02-2010, 03:22 PM

Tuesday 02.02.2010

SQUATS
60 x 12
60 x 12
100 x 8
130 x 6
150 x 6
160 x 2
165 x 2 !!!
100 x 14 (box squats)

Wow - really similar to my lasy squat session!

Squats

100kg x 6
130kg x 6
150kg x 6
150kg x 6
130kg x 8
100kg x 12

williammorgan

02-03-2010, 02:06 PM

Haha, very interesting! I took some of the advice you gave, and hit a lighter set of higher reps after my final heavy set of squats.

debrovnik

02-03-2010, 02:14 PM

Haha, very interesting! I took some of the advice you gave, and hit a lighter set of higher reps after my final heavy set of squats.

Feels good man ;)

I'm squatting tomorrow - looking forward to it!

williammorgan

02-04-2010, 01:55 PM

DIET:

Pre ?workout - 2 scoops Scivation VasoCharge
During workout ? 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

WORKOUT:

SHOULDERS/ARMS 04.02.2010

DB SHOULDER PRESS
12.5k x 8
15k x 10
20k x 8
30k x 7
35k x 5
35k x 3
17.5k x 19

MACHINE PRESS
20k x 8
30k x 6
40k x 2
35k x 3
15k x 14

LAT RAISE
7.5k x 10
15k x 8
17.5k x 7
5k x 35
BB SHRUG
90 x 12
150 x 8
205 x 12
205 x 12

DB SHRUG
50k x 30 (rep blast)

BENT OVER LAT RAISE
10 k x 10
20k x 6
22.5k x 10
10k x 20

TRICEP CAB LE PUSHDOWN
35k x 10
60k x 8
75k (entire stack) x 11
75k (entire stack) x 12

CLOSE GRIP BENCH
40k x 10
80k x 9
drop to 40k x 16

BODYWEIGHT SMITH BAR TRI PRESS
Low x 15
Med x 6
High x 10
Highest x 20

Current bodyweight is up to 191 lbs

williammorgan

02-05-2010, 11:37 AM

BACK AND DEADLIFTS 05.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

(FREE MEAL TONIGHT - Garlic chicken and pepper pizza)

DEADLIFTS
100 x 6
100 x 6
150 x 6
180 x 4
200 x 3
210 x 1
220 x 1
230 x 1 (personal record)
150 x 8

UNDERHAND CABLE LAT PULLDOWN
11 pin x 10
18 pin x 8
Entire stack x 7
Entire stack x 5
Entire stack x 4

BODYWEIGHT PULLUPS
set 1 x 8
set 2 x 5

DB ROW
30 x 10
50 x 8
50 x 10

BARBELL CURL
40 x 7
40 x 5
40 x 4

BODYWEIGHT SMITH BAR CURLS
1 set rep blast until failure on each step up.

debrovnik

02-05-2010, 01:38 PM

Wow man!!! 500+LB deadlift!!!! Amazing!!!!

williammorgan

02-08-2010, 02:53 AM

That 506lbs was pretty intense. I'm still feeling it after the weekend off!

Tonight is legs. I WANT to hit 170kg squats for at least 2 reps...

I'll report back this evening :)

williammorgan

02-08-2010, 03:08 PM

LEGS 08.02.10

DIET:

Pre -workout - 4 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

SQUATS:
60 x 10
110 x 8
130 x 6
150 x 4
165 x 3
170 x 3 (nice and low too) ! ! !
170 x 2
110 (box squat) x 14

LEG PRESS:
130 x 12
220 x 10
360 x 10
400 x 8
405 x 6 (with final static hold)
200 x 21

SLDL:
60 x 20
100 x 15
100 x 15
100 x 10
(went a bit lighter on these but with more reps, since my back is playing up a little)

WALKING LUNGES
15k dbells x 20 steps
17.5k dbells x 20 steps

williammorgan

02-09-2010, 02:42 PM

TUESDAY - CHEST & CALVES 09.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

(Free meal today - Footlong Subway sandwich with chocolate cookie)

BENCH PRESS
50 x 10
50 x 10
80 x 8
100 x 6
120 x 4
130 x 1
130 x 1
130 x 1
70 x 20

INC. DBELL PRESS
35 x 7
40 x 7
45 x 6!!!
45 x 4
20 x 20

DIPS
30 x 8
37.5 x 6
40 x 4 (2 neg reps)

PEC DECK
55 x 7
60 x 5
60 x 5

CABLE FLIES (volume)
6pin x 10 / 4 sets
5pin x 10 / 6 sets

CALF PRESS
7pin x 20
12pin x 12
18pin x 10
Entire stack x 16
Entire stack x 12
11pin (volume) x 22

williammorgan

02-11-2010, 10:01 AM

WEDNESDAY - BACK (no deadlifts) 10.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

(NO DEADLIFTS THIS WEEK AS I'M GIVING MY LOWER BACK SOME WELL DESERVED REST)

UNDERHAND PULLDOWNS
8pin x 12
16pin x 8
18pin x 6
entire stack x 8
entire stack x 8
entire stack x 6
- drop by 5pin x 6
- drop by 5pin x 12

V-BAR PULLDOWNS
entire stack x 4
entire stack x 4
18pin x 7
10pin x 25

DUMBBELL ROW
50 x 10
50 x 12
50 x 12
35 x 20

DUMBBELL PULLOVER (volume)
30k x 10 / 10 sets

williammorgan

02-15-2010, 02:17 AM

THURSDAY- SHOULDERS/ARMS (no deadlifts) 11.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

DUMBBELL PRESS:
12.5 x 12
15 x 10
20 x 8
30 x 7
35 x 6
35 x 4
17.5 x 20

MACHINE PRESS
20 x 8
30 x 6
40 x 2
40 x 3
35 x 4
15 x 17

LAT RAISE
7.5 x 10
15 x 8
17.5 x 8
10 x 10
10 x 10
10 x 10
5 x 30

BARBELL SHRUG
100 x 12
150 x 8
205 x 5 (had to stop with lower back pain)
100 x 20
100 x 20

DUMBBELL SHURG (volume)
50 x 30

BARBELL CURL
20 x 12
30 x 8
40 x 6
40 x 7
50 x 4 (2 cheat)
20 x 20

TRI PUSHDOWN
35 x 12
60 x 8
75 x 12
80 x 7
80 x 8
35 x 5

SATURDAY H.I.I.T 13.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 15g fat.
1st meal of the day includes 100g carbs (oats)
pre-workout 100g carbs with meal and post-workout 60g carbs with meal
(260g carbs in total)

Protein: 210g = 840cal
Carbs: 260g = 1040cal
Fat: 90g = 810cal
(Thus around 2690 cals total)

H.I.I.T training:

15 mins cardio:
(45 second LISS followed by 15 seconds maximum intensity - REPEAT for 15 mins)

williammorgan

02-16-2010, 04:25 AM

MONDAY 15.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 115g carbs (oats)
pre-workout 115g carbs with meal and post-workout 100g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,500 approx cals total)

TRAINING:
New routine, focusing on both strength and hypertrophy training. The first two days of my training week (MON & TUES) will be power/strength, going for my 1 - 2rep max. Monday i'll be looking at CHEST and QUADS and Tuesday will be DEADLIFTS

The following 3 training days (WED, THURS, FRI) will assume a more typical bbing routine.
WED - CHEST/BACK
THURS - LEGS
FRI - SHOULDERS/ARMS

As above, diet macros have increased. Fat is now up to 25g with each meal, and my overall carb intake up to 330g (total cals will equal approx 3,500)

CHEST/QUADS (POWER & STRENGTH)

BENCH
40 x 10 (warm up)
80 x 8 (warm up)
100 x 4
115 x 2
120 x 1
130 x 1
130 x 1
132.5 x fail

INCLINE DBELL PRESS
40 x 6
45 x 6
50 x 3
50 x 3

SQUAT
60 x 6 (warm up)
60 x 6 (warm up)
100 x 4
100 x 3
120 x 3
120 x 3
140 x 2
140 x 2
160 x 1
175 x 1
180 x 1 !!! (nice and low)

LEG PRESS
350 x 4
400 x 3
415 x 3
430 x 2
445 x 4

debrovnik

02-19-2010, 09:48 AM

Great squat man!

williammorgan

02-20-2010, 11:22 AM

TUESDAY, WEDNESDAY, THURSDAY and FRIDAY

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 115g carbs (oats)
pre-workout 115g carbs with meal and post-workout 100g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,500 approx cals total)

DEADLIFTS 16.02.10

60 x 10
60 x 100
100 x 6
130 x 3
170 x 3
190 x 1
200 x 1
210 x 1
230 x 1
100 x 8

CHEST & BACK 17.02.10

BENCH
60 x 10
60 x 10
100 x 10
100 x 8
100 x 6

DB INC. PRESS
40 x 6
32.5 x 9
32.5 x 8

DIPS
20 x 10
20 x 9
20 x 9
drop to bodyweight x 8

PEC DECK (rep blast)
30 x 30

PULLUPS
bodyweight x 10
bodyweight x 10
bodyweight x 7

UNDERHAND PULLDOWN
entire stack x 4
17pin x 10
17pin x 10
-drop to 14pin x 10

DUMBBELL ROW
50 x 10
40 x 12
40 x 12

DUMBBELL PULLOVER (rep blast)
30k x 30

LEGS 18.02.10

SQUATS
60 x 15
60 x 15
100 x 15
100 x 15
100 x 15

LEG PRESS
200 x 20
200 x 20
210 x 20

SMITH LUNGE
50 x 15
50 x 15

WALKING DB LUNGE
17.5k x 20 steps

SHOULDERS/ARMS 19.02.10

DB PRESS
7.5 (warmup)
20 x 10
30 x 7
35 x 7
35 x 3
35 x 4
20 x 20

LAT RAISE
12.5 x 10
12.5 x 10
12.5 x 10

DB SHRUG
50k x 15
50k x 15
50k x 20

BARBELL CURL
30 x 10
40 x 10
50 x 5 (2 cheat)
50 x 5 (2 cheat)

TRICEP PUSHDOWN
45 x 10
70 x 10
85 x 8
85 x 6
-rest pause x 2
-rest pause x 2

SMITH BAR BICEP PULLS
bodyweight x 30
bodyweight x 30

SMITH BAR TRICEP PUSH
bodyweight x 30
bodyweight x 30

williammorgan

02-23-2010, 08:05 AM

MONDAY 22.02.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 115g carbs (oats)
pre-workout 115g carbs with meal and post-workout 100g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,500 approx cals total)

PRESS and SQUATS (POWER)

BB BENCH:
60 x 6
60 x 6
100 x 6
120 x 1
130 x 1
135 x 1 ! ! !
137.5 x FAIL

INCLINE DB BENCH
45 x 6
50 x 4
50 x 4

SQUAT
100 x 6
120 x 4
140 x 3
160 x 1
180 x 1
185 x 1 (new PR)

debrovnik

02-23-2010, 08:59 AM

Great lifts!! Good to see you eating some decent cals!!!!! :D

williammorgan

02-23-2010, 02:47 PM

Thanks mate, yeah it's good to be eating more.

Training has been going well, but took a bit of a step backwards today with deadlifts... You'll see why when I post up my workout today in a few mins.

williammorgan

02-23-2010, 02:51 PM

TUESDAY 23.02.10

DIET:

Pre -workout - None
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 115g carbs (oats)
pre-workout 115g carbs with meal and post-workout 100g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,500 approx cals total)

DEADLIFTS:

60 x 10
60 x 10
100 x4
140 x 5
180 x 2
230 x major fail! (I attempted this lift several more times without getting the bar so much as a couple of inches off the ground. Naturally, this is frustrating seeing as last week I managed to put up this weight. I can't say what was different this time. My only thought would be that it was a mistake to go from 180k to 230k. Having a 50k increase is quite drastic. We'll see what happens next time)
140 x 10
140 x 10
100 x 10

williammorgan

03-01-2010, 02:26 PM

Continued to have a pretty good set of workouts during the last half of last week but I didn't have the time to post them up on here.

Today I began Scivation's 9 week Tri-Phase training program. My first work out didn't quite go to plan as my initial sets of deadlifts ruined me and I was left feeling nauseous for the rest of the work out. Because of this I cut my workout short.

This 1st phase (volume) of the program this week sees me hitting each exercise for 3 sets with a goal of 6 - 10 reps.
With each passing week the number of sets will increase per exercise by 1, until i'm hitting 5 sets for each exercise. This phase lasts for 3 weeks.

MONDAY 01.03.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 120g carbs (oats)
pre-workout 120g carbs with meal and post-workout 120g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,600 approx cals total)

BACK and TRAPS

DEADLIFTS:
(warm ups)
180 x 10
180 x 8
180 x 5 and a half

PULL UPS
bw + 5k x 9
bw + 5k x 6
bw + 5k x 6

DB ROW
50 x 8
50 x 8
50 x 8

(Not a great workout. Because I cut the workout short I'll be adding the traps workout to my Chest and Delts session tomorrow)

williammorgan

03-03-2010, 02:57 PM

TUESDAY 02.03.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 120g carbs (oats)
pre-workout 120g carbs with meal and post-workout 120g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,600 approx cals total)

CHEST and DELTS (with trap workout added)

BENCH
105 x 8
105 x 8
105 x 7

INC. DB PRESS
42.5 x 6
42.5 x 6
42.5 x 5

DIPS
25 x 10
25 x 9
25 x 8

DB SHOULDER PRESS
25 x 10
25 x 9
27.5 x 7

DB SIDE LAT
15 x 10
15 x 10
15 x 8

BB SHRUG
140 x 10
180 x 8
180 x 8

DB SHRUG
50 x 15
50 x 15
50 x 15

williammorgan

03-03-2010, 03:00 PM

WEDNESDAY 03.03.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 120g carbs (oats)
pre-workout 120g carbs with meal and post-workout 120g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,600 approx cals total)

LEGS

(warm up and pre-exhaust on leg extension for 3 sets)

SQUATS
140 x 6
140 x 6
140 x 7

LEG PRESS
400 x 8
400 x 8
400 x 10

SLDL
120 x 10
130 x 10
140 x 8

LEG EXT.
15pin x 10
16pin x 10
16pin x 10

WALKING LUNGES (20k dumbbells)
x 16 steps
x 18 steps
x 18 steps

debrovnik

03-03-2010, 03:19 PM

Ok, is this my imagination or has upping your cals reduced your strength?

williammorgan

03-03-2010, 03:22 PM

Where do you see reduction in strength?
I'm not hitting my 1 or 2 reps max's at the moment.

debrovnik

03-03-2010, 04:01 PM

Where do you see reduction in strength?

Deads, Squats & Bench...

williammorgan

03-04-2010, 01:33 AM

Deads, Squats & Bench...

I can still hit a 220 deadlift, 137 bench and a 185 squat - But these were only for 1 or 2 reps.

My last deadlift session had me deadlifting 180k for 10 reps. A lower weight, but much higher rep range.

I feel as though my strength is consistent.

Also, I appear to be weaker in the shoulder presses, but only because I hit this movement directly after chest, so I'm already fatigued - especially in the tri's. If I started these at the beginning of the workout, I'd be back at 35 - 37k.

williammorgan

03-11-2010, 09:52 AM

FRIDAY 05.03.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 120g carbs (oats)
pre-workout 120g carbs with meal and post-workout 120g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,600 approx cals total)

ARMS and CAVES

BARBELL CURL
40 x 10
40 x 9
40 x 8

CG BENCH
75 x 10
85 x 7
85 x 6

SKULL CRUSHER
30 x 10
40 x 10
40 x 9

DB CURL
17.5 x 10
20 x 6
17.5 x 6

STANDING CALF
100 x 10
120 x 10
140 x 10

SEATED CALF
entire stack x 10
entire stack x 10
entire stack x 10

williammorgan

03-11-2010, 09:57 AM

MONDAY 08.03.10

DIET:

Pre -workout - 2 scoops Scivation VasoCharge
During workout - 4 scoops Scivation Xtend

6 meals per day all at 35g protein and 25g fat.
1st meal of the day includes 120g carbs (oats)
pre-workout 120g carbs with meal and post-workout 120g carbs with meal
(330g carbs in total)

Protein: 210g = 840cal
Carbs: 330g= 1320cal
Fat: 150g= 1350cal
(Thus 3,600 approx cals total)

BACK

WEIGHTED PULL UPS
bw + 5k x 10
bw + 7.5k x 9
bw + 7.5k x 7
bw + 7.5k x 6

DUMBBELL ROW
50 x 10
50 x 10
50 x 10
50 x 10

DEADIFTS
180 x 6
180 x 6
180 x 4
160 x 9

Not the best workout - again I had to cut my workout short after feeling sick from deadlifts. I appear to be not as strong as a few weeks ago - I'm going to aim to increase my lifts next week.