Chuckles Contest Prep Journal for 2012

[chuckles_345]

Hey everyone,

Thanks for taking the time to follow my new journal. For those of you that don't know me I'm currently 23yrs old 5'8"ish and am sitting in around 182lbs. I've done 5 contests since 2004. My most recent contest was the 2008 Mr. Natural Minnesota where I won the Open-middle class at 22yrs old at 162lbs onstage. I'm currently taking a couple of years off between contests to make some big improvements (mainly in the thickness and muscle maturity area) and improve for 2012. This means I have approximately 2 years to make as many changes as possible. Here is the plan:


Training (Emphasizing Shoulders, Back, and Legs and also giving arms their own day):
Day 1: Shoulders/Back
Day 2: Quads/Hams/Calves
Day 3: Off Day
Day 4: Chest/Shoulders
Day 5: Hams/Quads/Back
Day 6: Arms/Calves
Day 7: 20min HIIT Cardio (or off if I really need it)



Nutrition (Spread over 5 meals w/ BCAA's and carbs between each meal):
Lifting Days: 200gP, 550gC, 85gF
Off/Cardio Days: 200gP, 500gC, 85gF



Supplements:
Scivation Whey
Scivation Xtend
Generic Multiviatmin
Higher Power Creatine Monohydrate




Gonna fire it up Monday. Looking to make some huge gains and stay healthy over the next couple of yrs (I hurt my back this past summer and then had tonsilitus, largngitis, and food poisoning all within a 5 week period this fall). Thank you everyone who takes the time to follow along.

Chuckles

[The Solution]

Best of luck to you Chuck, Ill be tagging along.

[RichKnapp]

Hey bro you know i'm going to follow. :)

[CM82682]

Should be fun to follow this. 2012 seems far away but itll be here before you know!

[AllDai]

Good luck bro! I'll be following along.

[chuckles_345]

Best of luck to you Chuck, Ill be tagging along.


Hey bro you know i'm going to follow. :)


Should be fun to follow this. 2012 seems far away but itll be here before you know!


Good luck bro! I'll be following along.


Thanks everyone! I'll be back in the gym tomorrow after a 4 day weekend out of the gym and out of town. I'll be hitting back/shoulders and starting this journal off. Thanks again for the support.

Chuckles

[EricTheRed]

didnt know you had a new one, subed

[chuckles_345]

didnt know you had a new one, subed

Thanks! Yea I decided I'm going to start a new journal, maybe that will help my stay healthy and progress. I feel like I've done some stalling over the fall with my back and being sick a couple of times (which is not normal for me). Going to keep this one up until 2012 when I hit the stage again.

Chuckles

[chuckles_345]

12-28 Monday: Back/Shoulders

Diet: 189.5gP, 547gC, 87.5gF, 3735cal
Water: 1.5 gallons
Sleep: 9 1/2hrs



Workout: Back/Shoulders

DB Military Press:
1. 60x10
2. 65x10
3. 70x8
4. 70x8

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x10
4. 30x10 drop to 20x8

Lat Pulldown:
1. 180x10
2. 192x9
3. 192x7
4. 168x10

Rear Delts on Pec Deck:
1. 125x10
2. 125x10
3. 100x12

Cable Row:
1. 180x10
2. 180x10
3. 180x8

Side Raise Machine:
1. 80x12
2. 100x10
3. 100x7 drop to 70x8

Chest Supported Wide Grip Row:
1. 90x8
2. 80x10
3. 70x12

BB Shrugs:
1. 225x10
2. 275x10
3. 275x8

Biangular Pulldown Machine:
1. 175x12
2. 187.5x12
3. 200x9 drop to 150x7

Workout Time: 75min



Solid day getting back at it today after 4 days off over the xmas weekend. Moved at a decent pace through this one and had some nice pumps going. Tomorrow is legs.

Chuckles

[RichKnapp]

Looks good bro.

[chuckles_345]

Looks good bro.

Thanks! I killed legs today too. I'll have full details up tomorrow.

Chuckles

[The Solution]

Chuck, how does your body respond to a lower volume/set approach? i noticed you never shy away from being the gym for 60-75 minutes, how would you do on a program with half the amount of work and more focus on rest/recovery for the offseason?

[chuckles_345]

Chuck, how does your body respond to a lower volume/set approach? i noticed you never shy away from being the gym for 60-75 minutes, how would you do on a program with half the amount of work and more focus on rest/recovery for the offseason?

I've done some lower volume stuff before and probably will go back to it at some point between now and competing. I did Cytrainer's nonlinear periodization for a long while which had less volume than I'm doing now but wasn't super low. I had ok size gains, but I didn't gain a whole lot for strength for whatever reason. I also did DC a couple of summers back and gained strength like mad; however, I didn't really get a whole lot of size off of it and that is where I initially hurt my back. I've been just beating the crap out of my legs with high volume every 4-5 days for most of this offseason and I actually had complements on leg size the last time I posted pics (my legs used to be a weak point, check out my bodyspace progress pics they were tiny). By using this high volume approach I'm actually almost as strong as I was at 192lbs before my cut this past summer at 182lbs and much leaner. It really blows that this is what it has taken to get my legs to grow, but it seems to be what works.

Chuckles

[coloBB]

Subbed on this one. I'm with ya on the high volume to spark any growth on my legs too. Good luck man!

[AllDai]

Everything looks great man! I'm on a pretty similar split myself, I definitely like the high volume.

[chuckles_345]

Subbed on this one. I'm with ya on the high volume to spark any growth on my legs too. Good luck man!


Everything looks great man! I'm on a pretty similar split myself, I definitely like the high volume.


Thanks for following along guys! I'll try not to disappoint.

Chuckles

[chuckles_345]

12-29 Tuesday: Legs

Diet: 203gP, 549gC, 89gF, 3810cal
Water: 1.5 gallons
Sleep: 9 1/2hrs



Workout: Legs

Hack Squat:
1. 300x7
2. 300x5
3. 280x7
4. 280x5
5. 230x10

Ham Curl:
1. 150x10
2. 180x10
3. 200x7
4. 150x10

Hammer Squat:
1. 444x8
2. 444x6
3. 414x6 drop to 324x6 (felt like I was going to hurl at this point and had to chill for a couple min before finishing up)

Standing Calf Raise:
1. 480x10
2. 480x8
3. 480x8
4. 480x6 drop to 280x10

Leg Extension superset Seated Ham Curl:
1. 175x10/144x15
2. 150x12/144x12
3. 150x10 drop to 100x8/144x10 drop to 96x10

Seated Calf Raise:
1. 90x20
2. 90x15
3. 90x15
4. 90x12 rp x8

Workout Time: 80min



Killer leg workout today. Absolutely destroyed it. Felt like I was going to hurt part way through, had to take a break for a min or 2 and then finished it up. Today (Wedneday) I'm very very sore from this workout.

Chuckles

[RichKnapp]

I don't see that happening. ;)

[AllDai]

Just curious...why are the carbs so high? Does your body respond noticeable better to 500+ as opposed to 300-350?

[SkNatural]

Just curious...why are the carbs so high? Does your body respond noticeable better to 500+ as opposed to 300-350?

Cuz Layne says so :)

I'm a little jealous that he can pull that off, you guys and your fast metabolism

[AllDai]

Haha yeah, to pull off 550 is awesome! I'm jealous... :p

[chuckles_345]

I don't see that happening. ;)

Thanks!


Just curious...why are the carbs so high? Does your body respond noticeable better to 500+ as opposed to 300-350?


Cuz Layne says so :)

I'm a little jealous that he can pull that off, you guys and your fast metabolism

Exactly, I've hired Layne my past 2 contest preps and plan to again for the next prep. I tend to follow his guidelines for diet in the offseason as well. You will see me mini-cut from time to time as well. I think 200g protein is actually slightly higher than he would recommend in the offseason. I probably should be in the 180-185g/day range with his guidelines. A couple of years ago my metabolism was actually faster and I was doing 600g carbs/day along with 250g protein and 100 or so g fat.



Haha yeah, to pull off 550 is awesome! I'm jealous... :p

Thanks! Its not as fast as it used to be and is actually somewhat manageable these days. Hoping the scale will keep moving upwards. I was 176lbs post cut this past summer and worked my way up to 182-183lbs by the end of October before getting sick 2x in the month of November and dropping back to 178-179. I've since gotten myself back up to around 182 and hopefully will start pushing the weight a little higher. I want to hit 185 before I do a mini-cut.



Thanks to everyone for following along.

Chuckles

[chuckles_345]

12-30 Wednesday: Cardio

Diet: 201gP, 500gC, 81gF, 3535cal
Water: 1 gallon
Sleep: 9hrs

Cardio: Walk: 30min at 4.0MPH no incline

Abs:

Cable Crunches:
1. 144x15
2. 144x15
3. 144x15

Hanging Leg Raise:
1. 12
2. 12
3. 12

Lots of stretching for the very sore legs.




Not much to talk about today. Really didn't do much all day other than going to the gym to do cardio to losen up my legs. This normally would be an off day but with the gym being closed fri and my legs being very sore I decided to I'd try to get some blood in them to help them recover. Thursday is chest/shoulders.

Chuckles

[chuckles_345]

12-31 Thursday: Chest/Shoulders

Diet: 169.6gP, 348gC, 42.5gF, 2455cal + cheat meal of wings, steak, potato, and salad
Water: 1.5 gallons
Sleep: 7 1/2hrs



Workout: Chest/Shoulders

Incline DB Bench:
1. 90x10
2. 95x8
3. 100x5
4. 75x11

Upright Row:
1. 105x10
2. 115x8
3. 115x8 drop to 95x7

DB Bench:
1. 85x10
2. 85x8
3. 85x6

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x10 drop to 20x6

DB Flies:
1. 50x12
2. 55x11
3. 55x10

Lying Rear Raises:
1. 20x12
2. 20x12
3. 20x12

1 Arm Leaning Side Raise:
1. 25x15
2. 25x15
3. 20x20

Workout Time: 60min



Solid workout. I hadn't done incline db bench in a while, but I figured I'd switch back to them for now. My best ever is 100x8 or 9 at 192-193lbs. I'm pretty happy I was able to get the 100's for 5 after a couple of sets and at 182-183lbs. Hopefully I'll be progressing on this over the next few weeks. Had a solid shoulder and chest pump by the end and chest is definately sore from this one.

Chuckles

[chuckles_345]

1-1 Friday: Off Day (not by choice, gym not open)

Diet: 197gP, 494gC, 85gF, 3530cal
Water: 1.5 gallons
Sleep: 11hrs


Slept in, did a whole lot of nothing, then went to bed early. Really boring day although I feel like new yrs day is always this way. Saturday is ham emphasis legs and back. Quads and chest were hella sore today from workouts earlier in the week.

Chuckles

[RichKnapp]

1-1 Friday: Off Day (not by choice, gym not open)


That bites. I got lucky mine was open.

[chuckles_345]

That bites. I got lucky mine was open.

Yea I've never lifted at a gym that has been open on New Year's day. Every year it seems like it is cold as hell and I have nothing to do or nowhere to lift. At least I wasn't contest prepping this year. On those years, I normally end up going outside to do cardio in the freezing cold. Since I'm not prepping, I got to sit around and watch football and eat in my warm appartment. Thanks for stopping by and congrats again on the sponsorship.

Chuckles

[chuckles_345]

1-2 Saturday: Hams/Quads/Back

Diet: 197.5gP, 539gC, 80.5gF, 3670cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Hams/Quads/Back

Deadlifts:
1. 365x5
2. 405x5
3. 425x4 (only 20lbs shy of pr and I haven't pulled off the ground this heavy since June)

Pull Ups:
1. 45x9 (1 rep shy of PR)
2. 45x6
3. bw x9

Glute/Ham Raises:
1. 10x10
2. 10x7 drop to bw x3
3. bw x7

DB Row:
1. 100x10
2. 100x10
3. 100x10

Leg Extension superset Ham Curl:
1. 125x15/120x15
2. 125x15/120x12
3. 125x15/120x10

Hammer Strength Pulldown:
1. 180x10
2. 230x8
3. 180x10

Workout Time: 60min




Solid workout today. Was moving fairly quickly through it and moving some weight and I started to feel beat by the end. I was going to go after quads a little harder, but they were still sore so I took it easy. I was able to pound the hams and back though. Decent workout overall.

Chuckles

[chuckles_345]

1-3 Sunday: Arms/Calves

Diet: 191gP, 548gC, 83gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms/Calves

Close Grip Bench:
1. 235x7 (Tied PR)
2. 245x4 (1 rep shy of PR)
3. 205x10

BB Curl:
1. 110x8 (PR)
2. 110x5
3. 95x8

Skull Crushers superset Seated DB Curl:
1. 105x10/35x10
2. 105x10/35x10
3. 105x10/35x8

Cable Pressdowns superset Cable Preacher Curls:
1. 144x12/10 plates x11
2. 144x10/10 plates x8
3. 120x15/7 plates x12

Seated Calf Raise superset Standing Calf Raise:
1. 140x10/280x15
2. 140x7/280x12
3. 140x6/280x10
4. 140x6/280x10
5. 90x15/280x8

Workout Time: 65min



Just killed it today. Arm strength is as good as ever even though I'm only 182-183lbs which is a good thing because I'm guessing it means that they are actually growing. Killed the calves at the end of the workout as well. Monday is cardio and abs.

Chuckles

[chuckles_345]

1-4 Monday: Cardio

Diet: 197gP, 500gC, 81gF, 3515cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Stepper Sprints: 20min


Abs:

Cable Crunches:
1. 156x10
2. 156x10
3. 156x10

Leg Lifts:
1. 15
2. 12
3. 10


Not much to talk about today. Spent the morning on campus, came home and got a nap in before my workout. Cranked up my sprints another level on the stepper and I was shot by the end of it.

Chuckles

[chuckles_345]

1-5 Tuesday: Back/Shoulders

Diet: 194gP, 550gC, 86gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Shoulders

DB Military:
1. 70x12 (PR)
2. 75x9 (PR)
3. 75x7

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x10 drop to 20x8

Lat Pulldown:
1. 187.5x11
2. 187.5x8
3. 187.5x7

Chest Supported Row:
1. 90x10
2. 90x10
3. 90x10

Rear Delts on Pec Deck:
1. 125x10
2. 125x10
3. 125x10

Biangular Pulldown Machine:
1. 175x12
2. 187.5x12
3. 200x10

Shrugs:
1. 275x12
2. 275x12
3. 275x10

Bent Over Wide Grip Double Handle Cable Row:
1. 120x12
2. 120x12
3. 120x10

Workout Time: 65min



Long day in the lab today. I'm almost done with my last study for my thesis research so I've been putting in a lot of time lately. I should be done next week collecting data if all goes well. I was exhausted when I got to the gym, but I still pounded out a pretty solid workout. Wednesday we be legs.

Chuckles

[RichKnapp]

Solid dedication paid off.

[chuckles_345]

Solid dedication paid off.

Thanks!

Chuckles

[chuckles_345]

1-6 Wednesday: Legs

Diet: 204gP, 547.5gC, 88gF, 3800cal
Water: 1.5 gallons
Sleep: 8hrs



Workout: Legs

Hack Squat:
1. 305x8 (PR not touching the peg, not the most I've ever done but, this is much harder and I just started doing this a month or so back)
2. 305x5
3. 280x7
4. 230x12

Ham Curl:
1. 180x12
2. 200x8
3. 200x5
4. 150x12

Hammer Squat:
1. 454x8 (PR, but this machine has only been around for 3-4 months so its not that big of a deal)
2. 454x5
3. 414x6 drop to 324x7

Leg Extension superset Seated Ham Curls:
1. 175x10/144x15
2. 150x12/156x12
3. 150x10 drop to 100x8/156x10 drop to 96x12

Standing Calf Raise:
1. 480x10
2. 480x9
3. 480x6

Seated Calf Raise (30 sec rest):
1. 90x15
2. 90x12
3. 90x11
4. 90x10
5. 90x10 (holy pump!!)

Workout Time: 75min




Solid workout today. I still don't feel like my lower body is as strong as it was when I was weighing 192lbs before I cut and hurt my back, but it is coming along. The PR's are technically PR's, but I was not doing either lift back last spring and I imagine I could have done more then. Reguardless, I progressed from the previous week and will continue to crush it. I'm hella sore once again from this workout. Thursday will be an off day and I'll be back in the gym Friday doing chest and shoulders.

Chuckles

[EricTheRed]

yeah when i get back in a couple of weeks i'm going to have to practice not slamming into that peg (even tho its like just hitting a wall)

also get my message?

[RichKnapp]

Good W/O, congrats on the PR's.

[chuckles_345]

yeah when i get back in a couple of weeks i'm going to have to practice not slamming into that peg (even tho its like just hitting a wall)

also get my message?

Yea it definately tears the quads apart to have to change directions without hitting the peg. It has really tore my quads apart over the past few weeks. That and drop sets of the hammer squat. And yea I got your message. No contests for you this spring, but what about fall or are you going to be like me and go 4 yrs between contests?



Good W/O, congrats on the PR's.

Thanks!



Chuckles

[EricTheRed]

Yea it definately tears the quads apart to have to change directions without hitting the peg. It has really tore my quads apart over the past few weeks. That and drop sets of the hammer squat. And yea I got your message. No contests for you this spring, but what about fall or are you going to be like me and go 4 yrs between contests?

Chuckles

i'm not sure yet i have to see how things pan out, but i'm def. not happy about it right now but not much i can do about it. i'll be looking at whats going on late fall tho. If not i'll be joinin you and hamps in 2012

[chuckles_345]

i'm not sure yet i have to see how things pan out, but i'm def. not happy about it right now but not much i can do about it. i'll be looking at whats going on late fall tho. If not i'll be joinin you and hamps in 2012

I'm workin on gettin back up to where my strength was late last spring so I can set some more pr's and actually make some improvements or 2012. It would be fun if all 3 of us competed, but we wouldn't all be in the same class. Me and hamps are both shorter and lighter than you are, but it would still be fun.

Chuckles

[EricTheRed]

I'm workin on gettin back up to where my strength was late last spring so I can set some more pr's and actually make some improvements or 2012. It would be fun if all 3 of us competed, but we wouldn't all be in the same class. Me and hamps are both shorter and lighter than you are, but it would still be fun.

Chuckles

Yeah i'm going with a 6 week cut right now. but yeah i also talked to layne about just setting up a routine for me to bring up my shoulders/arms. Yeah i figured we wouldnt be in the same classes but still, it would be interesting

[FATHER FLEX]

Glad you are being patient with everthing, I damn hard to do so. :) I am sure it will payoff though.

[chuckles_345]

Yeah i'm going with a 6 week cut right now. but yeah i also talked to layne about just setting up a routine for me to bring up my shoulders/arms. Yeah i figured we wouldnt be in the same classes but still, it would be interesting

Yea I bet Layne could hook you up with a good routine and I would agree arms are your weak point. It probably doesn't help you are so damn tall. At least you have fairly big legs and a good taper though so you can focus more on the arms. And yea it would be fun to have all of us onstage at the same time. I'm just waiting for my next chance to posedown with hamps. That was prob the most fun I've ever had onstage.



Glad you are being patient with everthing, I damn hard to do so. :) I am sure it will payoff though.

Thanks! I am really hoping so. My lower back is feeling the best it has since I hurt it. Strength is coming back decently and I think I have a split right now that is targeting my weak points while allowing me time to recover and bodyweight is slowly climbing. Hopefully I can progress past where I've been and make some big gains the next time I step on stage. Thanks for following along.

Chuckles

[chuckles_345]

1-7 Thursday: Off Day

Diet: 208.5gP, 482gC, 80.5gF, 3485cal
Water: 1.5 gallons
Sleep: 8hrs




1-8 Friday: Chest/Shoulders

Diet: 196gP, 557gC, 82gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Chest/Shoulders

Incline DB Press:
1. 95x10 (Tied PR)
2. 95x10 (Tied PR and this took everything out of me to get that last rep)
3. 95x6 (pretty much dead)
4. 75x11

Upright Row:
1. 115x10 (Tied PR)
2. 115x10 (Tied PR)
3. 115x8

DB Bench:
1. 90x10
2. 90x7
3. 75x10

Seated Side Raise:
1. 30x12
2. 35x10
3. 35x10

Cable Crossovers:
1. 60x12
2. 60x12
3. 60x10

Lying Rear Raise:
1. 25x12
2. 30x12
3. 30x10

Pec Deck superset Side Raise Machine:
1. 200x12/100x12
2. 150x15/70x15

Workout Time: 60min




Continuing to get close to done with the last part of my research. Things should calm down on the research front after next week. Workouts have been very solid as of late. Back is feeling good with this new split giving it time to recover and strength is climbing as is weight. I'm sitting in the 183-184lb range these days. Saturday is deads, hams, light quads, and back.

Chuckles

[RichKnapp]

Looking good. Can't wait to see what this produces. Recovery sounds like you found what your body needs.

[chuckles_345]

Looking good. Can't wait to see what this produces. Recovery sounds like you found what your body needs.

Thanks! Yea it seems if I only have 1 day where my lower back really gets pounded each week I can recover. Anymore than that and I start having issues. As long as I choose between squats and deads each week and then hit up more machines type lifts on my 2nd leg day of the week I am fine it seems.

Chuckles

[chuckles_345]

1-9 Saturday: Hams/Quads/Back

Diet: 194.5gP, 548gC, 87.5gF, 3760cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Hams/Quads/Back

Deadlifts:
1. 405x5
2. 425x5
3. 445x2
4. 455x1

Pull Ups:
1. 45x10
2. 45x6
3. bw x10

Glute/Ham Raise:
1. 10x12
2. 10x7
3. 10x6 drop to bw x2

DB Row:
1. 100x10
2. 100x10
3. 100x10

Leg Extension:
1. 150x15 drop to 100x12
2. 150x12 drop to 100x10
3. 150x12 drop to 100x8

Hammer Strength Pulldown:
1. 180x12
2. 230x10
3. 230x10

Seated Ham Curl superset 1 Leg Lying Ham Curl:
1. 144x12/50x12
2. 144x12/50x8
3. 144x10/50x7 rp x4

Workout Time: 75min



Solid workout today. Really happy with how my deadlift is progressing. I think I'm going to play around with changing some of the auxillary lifts and order on this day next time, but really happy with how the deads are climbing. My PR's for deads are 445x5, 455x3, 465x2, 485x1 and I'm not too far off of that. Those PR's are from last spring when I was 192lbs or so and before I hurt my back. Really happy overall with the workout.

Chuckles

[chuckles_345]

1-10 Sunday: Arms/Calves

Diet: 202gP, 539gC, 85gF, 3730cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms/Calves

Barbell Curl:
1. 115x7 (1 rep shy of PR)
2. 115x7 (1 rep shy of PR)
3. 95x10

Close Grip Bench:
1. 240x6 (Tied PR)
2. 240x5
3. 215x8

Seated DB Curl superset Skull Crushers:
1. 40x10/115x10
2. 40x10/115x7
3. 40x8/95x10

Cable Preacher Curl superset Overhead Rope Extension:
1. 10 plates x12/72x15
2. 10 plates x9/72x15
3. 10 plates x7/72x15
4. 7 plates x12/72x15

Seated Calf Raise superset Standing Calf Raise:
1. 140x10/280x15
2. 140x8/280x12
3. 140x7/280x10
4. 140x6/280x8
5. 90x12/280x8

Workout Time: 70min




Spent the morning in the lab. Still on pace to be done with all of my research this week. Then went to the gym and tore it up. Really solid arm workout. Pushed some heavy weights and then through in a bunch of supersets and had a hell of a pump. Did some posing afterwards and I still think my arms are too small. I'm going to start throwing in some bis with my shoulder/back day and some tris with my chest/shoulder day to pound them more. Monday is cardio/abs.

Chuckles

[chuckles_345]

1-11 Monday: Cardio

Diet: 199.5gP, 488gC, 78.5gF, 3445cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Stepper Sprints: 20min

Leg Lifts:
1. 15
2. 12
3. 10

Cable Crunches:
1. 120x25
2. 120x25
3. 120x25






1-12 Tuesday: Shoulders/Back/Bis

Diet: 207gP, 545gC, 79gF, 3720cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Back/Bis

DB Military:
1. 75x10 (PR)
2. 80x5 (Tied PR and wasted a lot of energy kicking these up)
3. 65x10

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8 drop to 20x10

Rear Delts on Pec Deck:
1. 125x12
2. 137.5x12
3. 150x10

Lat Pulldown:
1. 200x8 (Tied PR)
2. 200x6
3. 150x12

Chest Supported Row:
1. 90x10
2. 95x10
3. 100x9

Biangular Pulldown Machine:
1. 175x12
2. 200x11 (PR)
3. 212.5x8 (Tied PR)

Shrugs:
1. 275x12
2. 285x10
3. 285x10

Straight Arm Pressdowns:
1. 48x15
2. 48x12
3. 48x10

Narrow Grip Preacher Curls:
1. 95x8 (Tied PR)
2. 95x7
3. 75x10

Lying DB Curls (30 sec rest):
1. 72x15
2. 72x15
3. 72x12
4. 72x12
5. 72x12
6. 72x11
7. 72x10

Workout Time: 85min




Killer workout Tuesday. Really feeling more confortable than ever with the DB military press unfortunately the 80's didn't kick up so smoothly. I'll work on that for next time. Strength is really starting to come along. We will see how long I can keep progressing some of these movements. I may start swapping in some other lifts for some variety soon to spice things up. The added bis on the end made the workouts about 15-20min longer but I really need a 2nd bicep day since they are a weak point so hopefully this will help. Wednesday will be legs, Thursday will be chest/shoulders/tris and I'll be out of town and taking Fri and Sat off before coming back for some back and upper legs Sun.

Chuckles

[RichKnapp]

Looks like a good work out. Next time you are up my again we will have to w/o together. Looks like you will give me a run for my money. ;)
J/K , keep grinding it.

[chuckles_345]

Looks like a good work out. Next time you are up my again we will have to w/o together. Looks like you will give me a run for my money. ;)
J/K , keep grinding it.

Thanks! I'll let you know if I'm in the area.

Peter

[chuckles_345]

1-13 Wednesday: Legs

Diet: 208gP, 557.5gC, 79gF, 3775cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat:
1. 310x8 (PR not touching pegs)
2. 310x5
3. 280x7
4. 230x10

Ham Curl:
1. 200x10 (Tied PR)
2. 200x7
3. 180x8
4. 150x12

Hammer Squat:
1. 464x7 (PR)
2. 464x5
3. 414x7 drop to 324x8

Leg Extension superset Seated Ham Curls:
1. 175x10/168x12
2. 175x10/168x12
3. 150x12/168x12
4. 150x10 drop to 100x8/168x10 drop to 108x10

Seated Calf Raise:
1. 140x10
2. 140x8
3. 140x7
4. 140x7

Seated Calf Raise (30 sec rest):
1. 90x15
2. 90x12
3. 90x12
4. 90x10
5. 90x10
6. 90x10
7. 90x10

Workout Time: 80min




Another solid leg day. I just gotta keep these up and someday I'll have big legs. Finished up the last part of my last study today. Really happy about that. Thursday is chest/shoulders/tris, Fri and Sat is off as I'll be out of town and Sun I'll be back in the gym doing hams/quads/back.

Chuckles

[RichKnapp]

congrats on the PR.

[SkNatural]

What research are you working on?

Way to kill them legs, they seperate the men from the boys.

[chuckles_345]

congrats on the PR.

Thanks!



What research are you working on?

Way to kill them legs, they seperate the men from the boys.

My project is the cardiovascular effects of black walnut consumption. The last part of my research involved a lot of fatty acid gas chromatography which took a lot of time. I'll keep pounding the legs.

Chuckles

[chuckles_345]

1-14 Thursday: Chest/Shoulders/Tris

Diet: 203gP, 549.5gC, 81gF, 3740cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Chest/Shoulders/Tris

Incline DB Bench:
1. 100x10 (PR)
2. 100x7
3. 100x5

DB Bench:
1. 90x10
2. 90x8
3. 90x5
4. 75x10

Cable Crossovers:
1. 60x12
2. 60x10
3. 48x15

Seated Side Raises:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10

Lying Rear Raises:
1. 30x12 (PR)
2. 30x12 (PR)
3. 30x12 (PR)

Side Raise Machine superset Side Raise:
1. 80x15/20x15
2. 80x12/20x12

V Bar Pressdowns:
1. 156x12
2. 156x10
3. 156x7

1 Arm Rope Pressdowns (30 sec rest):
1. 3 plates x12
2. 3 plates x10
3. 3 plates x8
4. 2 plates x12
5. 2 plates x12
6. 2 plates x12
7. 2 plates x12

Workout Time: 70min




1-15 Saturday and 1-16 Sunday: Off Days



Chuckles

[chuckles_345]

1-17 Sunday: Legs

Diet: 205gP, 560gC, 79gF, 3770cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Squats:
1. 315x5
2. 325x5
3. 335x3 (not a pr but heaviest I've gone since hurting my back last summer)

Hammer Squats:
1. 414x9
2. 414x7
3. 414x7

Leg Extension:
1. 175x12
2. 175x12
3. 175x12
4. 175x10

Hack RDL:
1. 280x10
2. 280x10
3. 280x10

Ham Curls:
1. 150x12
2. 150x10
3. 150x7
4. 150x6
5. 120x12

Seated Calf Raise:
1. 150x8
2. 150x8
3. 150x8
4. 150x7
5. 140x8

Standing Calf Raise:
1. 400x10
2. 400x8
3. 400x7
4. 400x6
5. 280x12

Workout Time: 80 min




1-18 Monday: Upper

Diet: 199.5gP, 551gC, 88.5gF, 3770cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Incline Bench:
1. 225x7 (1 rep shy of pr, just can't seem to squeak out that 8th rep lately)
2. 225x6
3. 225x4

Cable Crossovers:
1. 6 plates x12
2. 6 plates x12
3. 6 plates x12

Pull Ups:
1. 45x10 (1 rep shy of pr)
2. 45x7
3. 45x5

Chest Supported Row:
1. 115x10 (Tied PR)
2. 115x7
3. 90x10

Biangular Pulldown Machine:
1. 200x10
2. 200x10
3. 200x10

Straight Arm Pressdown:
1. 60x10
2. 48x12

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x12 (Tied PR)
3. 35x10
4. 35x10

Rear Delts on Pec Deck:
1. 150x10
2. 150x8
3. 150x7

Seated DB Curls:
1. 40x10 (PR)
2. 40x8
3. 40x7

DB Spider Curls:
1. 20x15
2. 20x12

V Bar Pressdowns:
1. 144x12
2. 144x10
3. 144x10

DB Kickbacks:
1. 20x15
2. 20x12

Workout Time: 85min




1-19 Tuesday: Cardio

Diet: 214.5gP, 491gC, 87.5gF, 3510cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min




Chuckles

[chuckles_345]

1-20 Wednesday: Shoulders/Arms

Diet: 208gP, 543gC, 79gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Arms

Military Press:
1. 175x6
2. 175x5
3. 135x12

Seated Side Raise:
1. 35x12 (Tied PR)
2. 40x8 (PR)
3. 40x6 drop to 20x12

Lying Rear Raise:
1. 35x10 (PR)
2. 35x10 (PR)
3. 35x8

Cable Side Raise:
1. 24x12
2. 24x10
3. 24x10

Barbell Curl:
1. 115x7 (Seem to be stuck here 1 rep shy of pr)
2. 115x6
3. 95x10

Skull Crushers:
1. 115x10
2. 115x8
3. 95x12

Cable Preacher Curl superset Cable Pressdowns:
1. 10 plates x12/144x12
2. 10 plates x10/144x10
3. 10 plates x7/144x10

1 Arm Machine Curl superset 1 Arm Rope Pressdowns:
1. 37.5x8/3 plates x15
2. 37.5x12/3 plates x15
3. 37.5x12/3 plates x12

Workout Time: 75min




Killer workout. I had a huge shoulder pump and then by the end my arms felt like they were going to explode as well. Had to train at 7am this morning because of my schedule, but after an extended warm up, I was awake and ready to go.

Chuckles

[chuckles_345]

1-21 Thursday: Legs

Diet: 204.5gP, 543gC, 87.5gF, 3780cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Legs

Leg Press:
1. 680x10
2. 770x10
3. 820x8
4. 820x5
5. 680x12

Hammer Squat:
1. 414x11
2. 414x9

Glute/Ham Raise:
1. bw x12
2. bw x10
3. bw x7

Leg Extension superset DB Lunges:
1. 150x15/40x12
2. 140x12/40x10

1 Legged Leg Extension superset 1 Legged Ham Curl:
1. 50x15/50x15
2. 50x12/50x15
3. 50x10/50x12

Seated Calf Raise superset Standing Calf Raise:
1. 90x15/280x15
2. 90x15/280x12
3. 90x15/280x10
4. 90x15/280x10

Workout Time: 75min



Was up earlier than normal this morning, had a long day, and my hams were still a little sore and tight from Sunday's leg workout, but I still managed to have a decent workout, nothing spectacular, but I got it done. Friday is chest/back.

Chuckles

[chuckles_345]

1-22 Friday: Back/Chest

Diet: 211gP, 539gC, 84.5gF, 3760cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest

DB Bench:
1. 110x7 (PR)
2. 110x6
3. 100x7
4. 75x12

Lat Pulldown:
1. 200x10 (Tied PR)
2. 200x7
3. 200x6 drop to 125x10

Chain Dips:
1. 2 chains x10
2. 2 chains x10

T Bar Row:
1. 180x10
2. 225x10
3. 250x7 drop to 180x8

Biangular Chest Press superset Pec Deck:
1. 200x12/150x12
2. 200x8/150x8

Hammer Strength Pulldown:
1. 180x12
2. 230x10 (Tied PR)
3. 230x8 drop to 180x7
4. 230x8 drop to 180x6 drop to 90x15

Wide Grip Chest Supported Row:
1. 90x10
2. 90x10
3. 90x10

Wide Grip Double Hand Pulldown to Back of Head:
1. 125x12
2. 125x12
3. 125x12

1 Arm Pulldown:
1. 50x15
2. 50x15

Workout Time: 80min



1-23 Satuday: Cardio

Diet: 200.5gP, 490gC, 85.5gF, 3530cal
Water: 1.5 gallons
Sleep: 10hrs
Cardio: Incline Walk: 30min





Solid Friday workout after a fairly long and stressful week, especially the later part of the week. Saturday was very relaxing. I went to the gym to stretch out and do some cardio otherwise I pretty much just bought food, cooked food, and sat around all day. Sunday will be 1 last day to relax before the semester starts and I'll be training legs. Should be a fairly light semester class wise (I only have 1 class and am only teaching 1), but I have my oral prelim exam in late Feb and a thesis to write as long as I pass it.

Chuckles

[chuckles_345]

1-24 Sunday: Lower Power

Diet: 208.5gP, 545gC, 86.5gF, 3795cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Deadlifts:
1. 425x5
2. 445x3
3. 455x2 (1 rep shy of pr)

Hammer Squat:
1. 464x9 (PR)
2. 464x7
3. 464x6

Leg Extension superset Ham Curl:
1. 175x12/200x11 (PR)
2. 175x12/200x8
3. 175x12/200x6
4. 175x10/150x12

Seated Calf Raise:
1. 160x8
2. 160x6
3. 140x8
4. 140x6
5. 90x15

Standing Calf Raise:
1. 400x10
2. 480x10
3. 480x8

Workout Time: 65min





1-25 Monday: Upper Power

Diet: 203.5gP, 540gC, 79.5gF, 3690cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

Incline Bench:
1. 235x5
2. 235x4
3. 225x5

Pull Ups:
1. 50x9 (PR)
2. 50x7
3. 50x6

Cable Crossovers:
1. 6 plates x15
2. 6 plates x15

Wide Grip Chest Supported Row:
1. 115x9 (PR)
2. 115x7
3. 115x5

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 30x12

Biangular Pulldown Machine:
1. 212.5x12 (PR)
2. 212.5x10

Rear Delts on Pec Deck:
1. 150x10
2. 150x9

Seated DB Curl:
1. 35x12
2. 40x10
3. 40x9

Skull Crushers:
1. 95x12
2. 105x10
3. 105x8

Workout Time: 70min




2 solid workouts back to back days. I need to add some more weight on some lifts to get my reps lower (especially my back lifts). I'll make a point of this for next week. I'm trying to pull volume back and focus on moving some weight and intensity and it seems to be working. On my upper power days right now, I'm trying to go heavy on chest and back and lighter on shoulders and arms. Then on shoulder and arm day when they are fresh I'm going to pound them heavy and do lighter back/chest on their own day. I feel doing heavy shoulders and arms on their own day will allow me to hit them harder than doing them heavy after heavy chest and back. Tuesday is cardio.

Chuckles

[RichKnapp]

Hey Bro, lissoning to your body. ;)
Your looking good and having solid work outs. I am looking forward to running into you again and maybe slap iron with you.

I know you will find what your body needs to take off with again. :)

[chuckles_345]

Hey Bro, lissoning to your body. ;)
Your looking good and having solid work outs. I am looking forward to running into you again and maybe slap iron with you.

I know you will find what your body needs to take off with again. :)

Thanks! We will def have to plan a workout when I am in the area (although I'm not sure when that will be since I'm attempting to graduate with my Masters in May). Thanks for the support, I will definately keep pushing. Strength seems to be climbing so I must be doing something right.

Chuckles

[chuckles_345]

1-26 Tuesday: Cardio

Diet: 188.5gP, 496gC, 87.5gF, 3525cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min



Chuckles

[chuckles_345]

1-27 Wednesday: Shoulders/Arms

Diet: 195.5gP, 541gC, 88gF, 3740cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Arms

Barbell Military:
1. 175x7
2. 175x6
3. 175x5
4. 135x13

Upright Row:
1. 115x10
2. 115x10
3. 115x8 drop to 95x8

Cable Side Raise:
1. 3 plates x15
2. 3 plates x15

Standing EZ Bar Curl:
1. 105x9
2. 105x6
3. 95x9 drop to 75x4

Dips:
1. 70x10
2. 70x10

Seated DB Curl:
1. 40x10
2. 40x10

Skull Crushers:
1. 105x10
2. 105x10
3. 105x9

1 Arm Machine Curl:
1. 37.5x12
2. 25x12

Cable Pressdown:
1. 144x12
2. 144x10

Workout Time: 70min




Ok workout tonight. Just really wasn't feelin it and I think the 1st week on the semester and studying for my orals is starting to catch up with me. Thursday will be Legs.

Chuckles

[SkNatural]

I just read on layne's site your taking in 600g carbs? Lucky azz!!!

[chuckles_345]

I just read on layne's site your taking in 600g carbs? Lucky azz!!!

Lol, well I'm taking in 550g on lifting days and 500g on off days. Clement just said I'm close to 600. I've done 600g before back when I was younger and the metabolism was faster. I got myself up to a fat 210lbs when I was 20 eating I believe 300-350g protein, 600-650g carbs and 100-120g fat or so and I was doing 0 cardio then. Strange thing is I'm stronger now at 185lbs than I was was then at 210. Also, when I was dieting for my last comp, I never dropped below 220-230g carbs and was still refeeding to 350g 2x/week up until the end and I came in at 162-163lbs. I guess being hardcore ecto has some advantages. :)

Chuckles

[chuckles_345]

1-28 Thursday: Legs

Diet: 207.5gP, 550gC, 87gF, 3815cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat:
1. 315x6 (PR not touching bottom peg)
2. 315x3 (WTF???)
3. 280x8 (that's more like it)
4. 230x12

Leg Press:
1. 680x10
2. 680x10
3. 680x10 drop to 410x15

Glute/Ham Raise:
1. 10x12 (Tied PR)
2. 10x8
3. bw x10

1 Legged Leg Extension superset 1 Legged Ham Curl:
1. 75x12 (Tied PR)/50x15
2. 75x12 (Tied PR)/50x15

Seated Calf Raise:
1. 140x12
2. 140x10
3. 140x8
4. 140x7
5. 90x15
6. 90x15

Workout Time: 65min




Solid leg workout. I've been taking extra time to warm up and stretch out before lift and then doing more stretching after lifting as well as limiting my workouts to around 20 sets or so and I feel good. Moved some weight, had a nice pump, and was beat by the end of this one.

Chuckles

[chuckles_345]

1-29 Friday: Push

Diet: 192gP, 535gC, 87.5gF 3695cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Push

Incline DB Bench:
1. 100x10 (Tied PR, just can't seem to get that 11th rep)
2. 100x7
3. 85x9

Dips:
1. 90x8
2. 90x8

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x10 (Tied PR)
3. 40x8

DB Flies:
1. 50x15
2. 60x10

Cable Side Raise:
1. 3 plates x15
2. 3 plates x15
3. 3 plates x15

Skull Crushers:
1. 95x12
2. 105x9
3. 105x7

Overhead Rope Extension:
1. 72x15
2. 72x12

Workout Time: 55min






1-30 Saturday: Pull

Diet: 194gP, 544gC, 82gF, 3690cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Pull

Weighted Pull Ups:
1. 55x8 (PR!!!)
2. 55x8 (PR!!!)
3. 55x6
4. 45x6 drop to bw x7

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
3. 100x10

Biangular Pulldown Machine:
1. 225x10 (PR)
2. 175x15

Lying Rear Raise:
1. 25x12
2. 25x12

DB Shrugs:
1. 120x12 (Tied PR)
2. 120x12 (Tied PR)
3. 120x12 (Tied PR)

Seated DB Curls:
1. 45x8 (PR, but kinda sloppy)
2. 45x6
3. 35x10

Cable Preacher Curls:
1. 10 plates x10
2. 10 plates x9
3. 7 plates x10

Workout Time: 65min




A couple of killer workouts the past 2 days. Sunday is a much needed off day and then I'm back in the gym Monday killing legs. I've been questioning if I've been gaining weight too quickly lately as I've gained about 3lbs in the past 5 weeks and I'm always bloated by the end of the day from the amount of food I'm taking down, but I've been told by 3 ppl in the last week that they can't believe that I'm not 200lbs and another guy has told me I'm looking bigger so I must be doing something right if the guys at the gym are noticing.


Chuckles

[chuckles_345]

1-31 Sunday: Cardio

Diet: 195.5gP, 512gC, 89.5gF, 3635cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 30min





2-1 Monday: Legs

Diet: 197.5gP, 546gC, 78.5gF, 3680cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats:
1. 335x6 (Tied PR)
2. 345x3
3. 355x1 (year buddy! My back is better and my squat is coming back!)

Leg Press:
1. 680x12
2. 680x12
3. 680x12 drop to 500x10 drop to 410x10 drop to 320x15 (holy pump!!!)

Leg Press Calf Raise:
1. 320x15
2. 410x12
3. 410x10

Ham Curl:
1. 200x11 (Tied PR)
2. 200x8
3. 200x7
4. 170x10
5. 120x15

Leg Extension:
1. 200x12 (Tied PR)
2. 200x10
3. 150x15

Seated Calf Raise:
1. 90x20
2. 90x20
3. 90x20

Workout Time: 60min





2-2 Tuesday: Push

Diet: 195.5gP, 548gC, 88.5gF, 3770cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Push

Incline Bench:
1. 225x8 (Tied PR yea buddy!)
2. 225x6
3. 225x5

Close Grip Bench:
1. 205x8
2. 205x7
3. 205x6

Seated Side Raise:
1. 40x12 (PR)
2. 40x10
3. 35x10
4. 30x11

DB Flies:
1. 60x12 (PR)
2. 60x10

Side Raise Machine:
1. 100x12
2. 100x12
3. 100x10

Cable Pressdowns:
1. 144x12
2. 144x12
3. 144x10

Workout Time: 50min





2-3 Wednesday: Pull

Diet: 197gP, 552.5gC, 84.5gF, 3760cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Pull

Rack Chins:
1. 100x10 (Tied PR)
2. 110x8 (PR)
3. 120x6 (PR)

BB Row:
1. 225x10
2. 245x8
3. 265x6 (started to get a little sloppy)

Hammer Strength Pulldown:
1. 230x12 (PR)
2. 230x12 (PR)
3. 230x10 drop to 180x7

Rope Cable Row to Face:
1. 96x10
2. 96x10

DB Shrugs:
1. 120x15 (PR)
2. 120x12

Preacher Curls:
1. 95x10 (PR)
2. 95x7
3. 95x6

1 Arm Machine Curl:
1. 25x10
2. 25x10

Behind the Back Wrist Curls:
1. 65x20 (Tied PR)
2. 65x20 (Tied PR)

Workout Time: 60min




Been busy lately with finishing up the data analysis and stats on the last part of my research as well as studying for my oral exam and going to class/teaching, but despite all of that I've been absolutely killing it in the gym. I'm still in the 185-186lb range and am basically as strong as I was in nearly every lift at 192lbs early last summer. Time to push past where I've ever been before and gain some more size.

Chuckles

[RichKnapp]

I see a lot of PR's way to go. keep pushing it.

[chuckles_345]

I see a lot of PR's way to go. keep pushing it.

Thanks Rich!

Chuckles

[chuckles_345]

2-4 Thursday: Cardio

Diet: 191.5gP, 490gC, 89gF, 3525cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min





2-5 Friday: Legs

Diet: Clean during the day and then a prime rib dinner and dirt cake at night to celebrate my bday (which was Wednesday)
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 770x12
2. 820x10
3. 860x7

Hammer Squat:
1. 454x8 (1 rep shy of PR and got burried trying to tie it)
2. 454x6
3. 414x8

Glute/Ham Raise:
1. 10x12 (Tied PR)
2. 10x9
3. 10x7
4. bw x9

Leg Extension superset Ham Curl:
1. 175x12/120x12
2. 175x12/120x12

Standing Calf Raise superset Seated Calf Raise:
1. 400x15/90x15
2. 400x12/90x10
3. 400x10/90x8

Workout Time: 65min



Nothing special about this workout, but I got it done and had a decent pump at the end. Saturday is push and Sunday is pull and I'm now less than 2 weeks away from my oral prelim exam so I'm also studying a lot.

Chuckles

[chuckles_345]

2-6 Saturday: Push

Diet: 193.5gP, 542gC, 90.5gF, 3755cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Push

Barbell Military:
1. 175x9 (PR)
2. 175x7
3. 175x5

Dips:
1. 90x10 (Tied PR)
2. 90x10 (Tied PR)
3. 90x8

DB Flies:
1. 65x9 (PR)
2. 65x8
3. 65x7

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x10 (Tied PR)
3. 40x8

Skull Crushers:
1. 105x10
2. 105x9

Cable Side Raise:
1. 3 plates x15
2. 3 plates x15
3. 3 plates x12

Overhead Rope Extension:
1. 72x15
2. 72x15
3. 72x12

Workout Time: 55min





2-7 Sunday: Pull

Diet: 195.5gP, 545gC, 94.5gF, 3815cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Pull

Rack Deads:
1. 495x5
2. 545x5 (Tied PR)
3. 565x4 (PR)

Pull Ups:
1. 45x9
2. 45x6
3. 25x9
4. bw x10

Wide Grip Chest Supported Row:
1. 90x10
2. 90x10
3. 90x10

Cable Rear Delts:
1. 36x15 (Tied PR)
2. 36x10

Seated DB Curl:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10

Lying Cable Curl:
1. 96x12
2. 108x12 (Tied PR)
3. 108x10

DB Wrist Curls superset Reverse DB Wrist Curls:
1. 25x15/10x15
2. 25x12/10x12

Workout Time: 65min





2-8 Monday: Cardio

Diet: 207.5gP, 485.5gC, 86.5gF, 3550cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min





2-9 Tuesday: Legs

Diet: 204.5gP, 530gC, 83.5gF, 3690cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Legs

Hack Squat:
1. 320x6 (PR not touching peg)
2. 320x3
3. 280x8
4. 280x6

Hammer Squat:
1. 414x12 (Tied PR)
2. 414x10
3. 414x8

Ham Curl:
1. 200x11 (Tied PR)
2. 200x8
3. 150x12
4. 150x10
5. 120x15

Leg Extension:
1. 200x10
2. 200x8
3. 150x12

Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x10
4. 140x8
5. 90x20

Workout Time: 55min




2 solid weekend workouts and a couple of very busy days to start the week. Didn't really feel it Tuesday night for legs, but I got in there and made something out of it. The hack squat doesn't seem to move as smoothly as it used to and doesn't feel as good as I remember it feeling. Maybe I'll have to lighten the weight and do a few more reps the next time and see if that helps. Lower back is starting to flare up from time to time again so I'll have to start being more aware of how it is feeling and work around it. In other news, I got an interview at the University of Illinois for their nutritional science Ph D program so I'm pretty pumped about that.

Chuckles

[RichKnapp]

Hey Congrats and good luck.

[chuckles_345]

Hey Congrats and good luck.

Thanks Rich!

Chuckles

[chuckles_345]

2-10 Wednesday: Push

Diet: 193gP, 541gC, 81gF, 3685cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Push

DB Bench:
1. 100x11 (Tied PR)
2. 100x8
3. 100x6

Smith Military:
1. 150x8
2. 150x6
3. 130x10

Skull Crushers:
1. 115x8
2. 115x8
3. 115x6

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12
3. 60x12

Cable Side Raise:
1. 4 plates x12 (PR)
2. 4 plates x12 (PR)
3. 4 plates x10

Cable Pressdowns:
1. 144x12
2. 144x10
3. 144x10

Workout Time: 55min






2-11 Thursday: Pull

Diet: 201.5g, 555gC, 80.5gF, 3750cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Pull

T Bar Rows:
1. 225x10
2. 250x10
3. 270x6 drop to 180x12

Wide Grip Pulldown:
1. 175x12
2. 182.5x9
3. 182.5x7
4. 150x12

Shrugs:
1. 275x12
2. 295x10
3. 315x10

Hammer Strength Pulldown:
1. 230x12 (Tied PR)
2. 230x12 (Tied PR)

Rear Delts Cables:
1. 36x15 (Tied PR)
2. 36x12

BB Curl:
1. 95x10
2. 95x7
3. 95x6

Lying Cable Curls:
1. 108x12 (Tied PR)
2. 108x10
3. 96x12

Behind The Back Wrist Curls:
1. 75x15
2. 75x15
3. 75x12
4. 75x10

Workout Time: 65min




Couple of good workouts the last couple of days. Taking Friday completely off and then hitting up legs Saturday.

Chuckles

[chuckles_345]

I've been looking for a new workout. Something completely different than I have been doing because I need a break from it. Here is what I'm thinking of starting tomorrow. I'll give it a run for 4 weeks and see what I think.

Day 1: Push
Day 2: Off
Day 3: Legs
Day 4: LI Cardio
Day 5: Pull
Day 6: Off
Day 7: Lift
Day 8: HIIT Cardio


Here is what I was thinking for lifts (keep in mind I've tweaked a couple things based on what I know about my body after 7yrs training).


Push:
Core: Incline Bench (Estimated 1RM 275lbs)
Dips
Side Raises
Skull Crushers

Legs:
Core: Squats (Estimated 1RM 390)
Leg Press
Leg Extension
Seated Calf Raise

Pull:
Core: Pull Ups (Estimated 1RM BW +70lbs)
DB Rows
Hammer Strength Pulldown
DB Curls

Lift:
Core: Deadlift (Estimated 1RM 485lbs)
Glute/Ham Raise
Ham Curl
Standing Calf Raise



Week 1:
Core: 65% by 8,8, Max
Supplements: 3-4 x 8-10
Calves: 4x6-12

Week 2:
Core: 75% by 6,6, Max
Supplements: 2-3 x 15-20
Calves: 5x20-25

Week 3:
Core: 85% by 4,4, Max
Supplements: 3-4 x 8-10
Calves: 4x6-12

Week 4:
Core: 90% by Max, 1, 1
Supplements: 2-3 x 15-20
Calves: 5x20-25


I think I'm going to give this a go starting tomorrow and see what happens. I can't see it hurting me in anyway.

Chuckles

[chuckles_345]

2-14 Sunday: Push

Diet: 185.5gP, 510gC, 82.5gF, 3525cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Push

Incline Bench:
1. power push ups x5
2. 95x10
3. power push ups x5
4. 135x8
5. power push ups x3
6. 160x5
7. 185x8
8. 185x8
9. 185x15 (PR I believe, I normally don't train in this range but 15 with bw is pretty good I think)

Dips:
1. bw x10
2. 45x5
3. 90x10 (Tied PR)
4. 90x9
5. 90x7
6. 90x7

Seated Side Raise:
1. 25x10
2. 35x10
3. 35x10
4. 35x8
5. 35x8

Skull Crushers:
1. 75x8
2. 95x10
3. 95x10
4. 95x9
5. 95x7

Workout Time: 60min



Solid 1st day on GST training. This is far less volume and frequency than I'm used to. I'm only hitting 12-15 working sets per workout and only training 4x a week everything 1x. I think this periodization will do me some good as I was beginning to feel stuck in the same old workout. I moved some good weight on this workout and am excited to see how I will progress. Monday will be an off day and probably a very long day on campus (my oral exam is coming up Thursday) and I'll be hitting quads and calves Tuesday morning.

Chuckles

[chuckles_345]

2-15 Monday: Off Day

Diet: 194.5gP, 458gC, 77gF, 3305cal
Water: 1.5 gallons
Sleep: 8hrs





2-16 Tuesday: Legs

Diet: 192gP, 494gC, 72.5gF, 3460cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats:
1. Jump Squat x5
2. 135x10
3. Jump Squat x5
4. 185x8
5. Jump Squat x3
6. 225x5
7. 255x8
8. 255x8
9. 255x14 (PR I'm guessing since my reps never get this high usually)

Hammer Squat:
1. 144x8
2. 234x5
3. 324x3
4. 414x10
5. 414x9
6. 414x8

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x9
5. 680x8

Seated Calf Raise:
1. 90x8
2. 140x12
3. 140x12
4. 140x10
5. 140x8

Workout Time: 70min




2-17 Wednesday: Cardio

Diet: 192.5gP, 461gC, 77.5gF, 3310cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Incline Walk: 30min




A lot of studying and a solid leg day over the past few days. Oral prelim exam is today (Thursday). I plan on doing my pull workout this morning to de-stress and then killing my exam this afternoon.

Chuckles

[RichKnapp]

A lot of studying and a solid leg day over the past few days. Oral prelim exam is today (Thursday). I plan on doing my pull workout this morning to de-stress and then killing my exam this afternoon.

Chuckles
A man with a plan. ;)

[chuckles_345]

A man with a plan. ;)

Thanks rich! I had a solid workout this morning and then passed my oral exam this afternoon. All that I need to do now is finish my thesis so I can graduate and get into a PhD program.

Chuckles

[chuckles_345]

2-18 Thursday: Pull

Diet: 192gP, 507gC, 83gF, 3545cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Pull

Lat Pulldown (warm up):
1. 75x10
2. 150x8
3. 175x5

Pull Ups:
1. bw x8
2. bw x8
3. bw x14

DB Row:
1. 60x8
2. 90x5
3. 100x10
4. 100x10
5. 100x10
6. 100x10

Hammer Strength Pulldown:
1. 180x8
2. 230x10
3. 230x10
4. 230x10
5. 230x10

DB Curl:
1. 30x8
2. 40x10
3. 40x9
4. 40x8
5. 40x7

Workout Time: 60min



Decent working, but nothing spectacular. Had a decent pump when I was done, then passed my oral exam in the afternoon. Friday is an off day, Saturday will be deadlift day, Sunday will be HIIT Cardio, and Monday I'll start the 2nd time through these workouts.

Chuckles

[chuckles_345]

2-19 Friday: Off Day

Diet: 201gP, 449gC, 82gF, 3340cal
Water: 1.5 gallons
Sleep: 8hrs





2-20 Saturday: Lift

Diet: 128.5gP, 319gC, 36.5gF, 2120cal + cheat meal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Lift

Deadlift:
1. Jump squat x5
2. 135x10
3. Jump squat x5
4. 225x8
5. Jump squat x3
6. 275x5
7. 315x8
8. 315x8
9. 315x15 (PR!!!)

Glute/Ham Raise:
1. bw x5
2. 10x10
3. 10x8
4. 10x7
5. bw x8

Ham Curl:
1. 100x8
2. 150x10
3. 150x10
4. 150x8
5. 120x12

Standing Calf Raise:
1. 280x8
2. 400x10
3. 400x10
4. 400x10
5. 400x10

Workout Time: 65min





2-21 Sunday: Cardio

Diet: 202gP, 466gC, 81.5gF, 3405cal
Water: 1.5 gallons
Sleep: 10hrs
Cardio: Stepper Sprints: 20min




2-22 Monday: Push

Diet: 205.5gP, 538gC, 87.5gF, 3760cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Push

Incline Bench:
1. Power push up x5
2. 135x8
3. Power push up x5
4. 185x5
5. Power push up x3
6. 205x3
7. 210x6
8. 210x6
9. 210x9

Dips:
1. bw x5
2. 25x20 (PR)
3. 25x17
4. 25x14

Seated Side Raise:
1. 25x20 (Tied PR)
2. 25x18
3. 25x16

Skull Crushers:
1. 75x20
2. 75x17
3. 75x15

Workout Time: 55min





2-23 Tuesday: Legs

Diet: 209.5gP, 539gC, 83.5gF, 3745cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats:
1. Jump squats x5
2. 135x10
3. Jump squats x5
4. 225x5
5. Jump squats x3
6. 275x3
7. 295x6
8. 295x6
9. 295x10

Hammer Squat:
1. 144x10
2. 234x5
3. 324x20 (PR)
4. 324x17
5. 324x14

Leg Press:
1. 230x10
2. 410x20
3. 500x17
4. 500x15

Seated Calf Raise:
1. 90x20
2. 90x18
3. 90x17
4. 90x15
5. 90x15

Workout Time: 65min





2-24 Wednesday: Cardio

Diet: 203.5gP, 442gC, 80.5gF, 3305cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Incline Walk: 30min




2-25 Thursday: Pull

Diet: 207.5gP, 537gC, 86gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Pull

Lat Pulldown:
1. 75x12
2. 125x10
3. 175x6

Pull Ups:
1. bw x5
2. 25x2
3. 30x6
4. 30x6
5. 30x11

DB Row:
1. 50x10
2. 75x15 (PR since my reps normally don't get this high)
3. 75x15
4. 75x15

DB Curl:
1. 25x15
2. 25x12
3. 25x12

Behind the Back Wrist Curls:
1. 65x20
2. 65x20
3. 65x15

Workout Time: 65min




Chuckles

[chuckles_345]

2-26 Friday: Off Day

Diet: 197.5gP, 452gC, 86gF, 3370cal
Water: 1.5 gallons
Sleep: 8hrs




2-27 Saturday: Lift

Deadlifts:
1. 365x6
2. 365x6
3. 365x11 (PR for reps)

Glute/Ham Raise:
1. bw x15
2. bwx12 then 3 assisted
3. bw x8 then 4 assisted

Ham Curls:
1. 120x14
2. 120x12
3. 120x12

Standing Calf Raise:
1. 280x20
2. 280x17
3. 280x15
4. 280x13
5. 280x12

Workout Time: 65min




2-28 Sunday: Off Day



Chuckles

[chuckles_345]

I haven't been enjoying my workouts on GST lately so I'm switching back to Layne's split. I don't know if its the 1x a week or low volume, but I just really haven't been enjoying myself during my workouts which I think goes a long ways to making gains.



3-1 Monday: Upper Heavy

Diet: 188.5gP, 544gC, 82gF, 3670cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Heavy

Crappy workout overall. Managed to do 235 for 3 sets of 4 on incline but that was about it. Did some other lifts as well, but really didn't have much behind my lifts. Had a pounding headache all the way through that just kept getting worse.





3-2 Tuesday: Lower Heavy

Diet: 199.5gP, 555.5gC, 81gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Heavy

Squats:
1. 315x5
2. 315x5
3. 315x5
4. 315x5
5. 315x5 (PR for 5x5)

Deadlifts:
1. 405x3
2. 405x3
3. 405x3

Hammer Squat:
1. 414x8
2. 414x8

Glute/Ham Raise:
1. 10x8
2. 10x8

Seated Calf Raise:
1. 140x8
2. 140x8
3. 140x8
4. 140x8
5. 140x8

Cable Crunches:
1. 144x12
2. 144x12
3. 144x12

Workout Time: 70min



Finished the 1st draft of my thesis today and then had an awesome workout. Really had fun in the gym today which I felt I wasn't doing during GST. Moved some weight and felt really good. Nice way to rebound after a bad workout with a bad headache on Monday. Wednesday will be cardio, back/chest Thurs, lower fri, shoulders/arms sat, and off sun.

Chuckles

[RichKnapp]

He bro, I know you lisson to your body and will work with what ever gets your body to grow. Keep it up. ^5

[chuckles_345]

He bro, I know you lisson to your body and will work with what ever gets your body to grow. Keep it up. ^5

Thanks Rich! I think a lot of what happens in the gym is mental and a big part of the mental is having fun with what you are doing.

Chuckles

[chuckles_345]

3-3 Wednesday: Cardio

Diet: 191gP, 454gC, 77.5gF, 3280cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min





3-4 Thursday: Back/Chest

Diet: 198.5gP, 545gC, 80gF, 3695cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest

DB Bench:
1. 90x10
2. 90x10
3. 90x10 (PR for 3x10, I've tried this a couple other times recently and failed, but finally got it)

Pull Ups:
1. bw x10
2. bw x10
3. bw x10
4. bw x10 (PR for consecutive sets of 10 on bw pull ups)
5. bw x9

Dips:
1. 45x12
2. 45x10
3. 45x9

Wide Grip Chest Supported Row:
1. 90x10
2. 90x10

Shrugs:
1. 275x12
2. 275x12
3. 275x12

Cable Crossovers:
1. 48x15
2. 60x12

Biangular Pulldown Machine:
1. 175x15
2. 175x12

Workout Time: 60min





3-5 Friday: Legs

Diet: 199.5gP, 552gC, 77gF, 3700cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 680x12
2. 770x12
3. 770x12
4. 770x12 (PR for 3x12 by quite a ways, 770x15 is my pr for just 1 set with 770)

Hammer Squat:
1. 414x10
2. 414x10 (quads were totally shot at this point)

Glute/Ham Raise:
1. bw x12
2. bw x11
3. bw x9
4. bw x8

Leg Extension superset Ham Curl:
1. 150x15/120x15
2. 150x15/120x15

Standing Calf Raise:
1. 400x10
2. 400x10
3. 400x10
4. 400x10
5. 400x10

Workout Time: 60min




Couple of solid workouts to finish up the week. Saturday will be shoulders/arms, watching a lot of the Arnold, and working on my take home midterm exam. Sunday will be an off day and more exam fun and recovering for Monday's upper heavy day.

Chuckles

[chuckles_345]

3-6 Saturday: Shoulders/Arms

Diet: 201.5gP, 500.5gC, 82gF, 3545cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Shoulders/Arms

DB Military:
1. 70x10
2. 70x9
3. 70x7

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x12

Lying Rear Raise:
1. 30x12
2. 30x12
3. 30x12

Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10
4. 35x10

Skull Crushers:
1. 95x10
2. 105x10
3. 105x9
4. 105x8

Cable Preacher Curl superset Cable Pressdowns:
1. 9 plates x12/144x12
2. 9 plates x10/144x10
3. 7 plates x11/120x12
4. 7 plates x9/120x12

Workout Time: 55min




Worked on my take home exam, watched the arnold prejudging, and then crushed it in the gym because I was feeling small and fat after watching the arnold. Disappointed Phil didn't win as I thought he should have, but Kai looked great as well. Sunday is a day of rest and then back in the gym Monday doing upper power.

Chuckles

[chuckles_345]

3-7 Sunday: Off Day

Diet: 199gP, 439.5gC, 84gF, 3310cal
Water: 1.5 gallons
Sleep: 10hrs





3-8 Monday: Upper Power

Diet: 194gP, 542gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

Pull Ups:
1. 45x5
2. 45x5
3. 45x5
4. 45x5
5. 45x5

Chest Supported Row:
1. 135x8
2. 135x8
3. 135x8

Hammer Strength Pulldown:
1. 230x10
2. 230x10
3. 230x8

Weighted Hang:
1. 90x50 sec

DB Bench:
1. 110x5
2. 110x5
3. 110x5

DB Flies:
1. 60x8
2. 60x8

BB Military:
1. 165x5
2. 165x5
3. 165x5

Side Raise:
1. 40x8
2. 40x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x7
4. 115x6

Preacher Curl:
1. 95x8
2. 95x8
3. 95x6
4. 95x6

Workout Time: 85min




Chuckles

[RichKnapp]

hey bro looks like a good work out.

[chuckles_345]

hey bro looks like a good work out.

Thanks Rich, judging by your new pic, your contest prep with team 3-D is going very well. Looking lean! Thanks again for following along.

Chuckles

[chuckles_345]

3-9 Tuesday: Lower Power

Diet: 189gP, 549gC, 85gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Deadlifts:
1. 405x5
2. 405x5
3. 405x5 (Tied PR for 3x5)

Squats (went lighter here because lower back was shot after deads):
1. 275x5
2. 275x5
3. 275x5
4. 275x5
5. 275x5

Hammer Squats:
1. 414x8
2. 454x6
3. 454x5

Glute/Ham Raise:
1. 20x7
2. 20x6
3. 20x6

Standing Calf Raise:
1. 600x6
2. 600x6
3. 600x6

Seated Calf Raise:
1. 140x8
2. 140x8
3. 140x8

Cable Crunches:
1. 144x12
2. 144x12
3. 144x12
4. 144x12

Workout Time: 80min




Chuckles

[oregonpanthers]

Just looked over most your log bud and damn! Your stronger now then I ever remember you being! Nice progress! And major props on being close the done with an MS degree! I dont see any reason why you wont get in at NIU either. They would be lucky to get you in with them. I wish you the best in the gym and in the lab bud! Stick it out and let me know when you have the Masters in your hands! It feels amazing, trust me!

[chuckles_345]

Just looked over most your log bud and damn! Your stronger now then I ever remember you being! Nice progress! And major props on being close the done with an MS degree! I dont see any reason why you wont get in at NIU either. They would be lucky to get you in with them. I wish you the best in the gym and in the lab bud! Stick it out and let me know when you have the Masters in your hands! It feels amazing, trust me!

Thanks! I have my interview at the university of Illinois next week and am currently working on scheduling my thesis defense for mid-April (still may meet the deadline for submission and technically graduate in May). How is life with you? Any contests coming up? Thanks again for following along.

Chuckles

[dragonracer20]

3-9 Tuesday: Lower Power

Diet: 189gP, 549gC, 85gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Deadlifts:
1. 405x5
2. 405x5
3. 405x5 (Tied PR for 3x5)

Squats (went lighter here because lower back was shot after deads):
1. 275x5
2. 275x5
3. 275x5
4. 275x5
5. 275x5

Hammer Squats:
1. 414x8
2. 454x6
3. 454x5

Glute/Ham Raise:
1. 20x7
2. 20x6
3. 20x6

Standing Calf Raise:
1. 600x6
2. 600x6
3. 600x6

Seated Calf Raise:
1. 140x8
2. 140x8
3. 140x8

Cable Crunches:
1. 144x12
2. 144x12
3. 144x12
4. 144x12

Workout Time: 80min




Chuckles

Hey man!!! i have been following you log and appreciate all the help by posting it....I have one question on your abbreviations..

BW= body weight?

and what is PR?

[chuckles_345]

Hey man!!! i have been following you log and appreciate all the help by posting it....I have one question on your abbreviations..

BW= body weight?

and what is PR?

Thanks for following along! BW=bodyweight and PR=personal record. Let me know if you have any more questions on anything. Thanks again for following along, I'll try not to dissapoint.

Chuckles

[chuckles_345]

3-10 Wednesday: Cardio

Diet: 195.5gP, 456gC, 81.5gF, 3340cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min






3-11 Thursday: Back/Chest

Diet: 200gP, 544gC, 83gF, 3725cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

Pull Ups:
1. 25x10
2. 25x8
3. 25x7

V Bar Pulldown:
1. 150x10
2. 150x10
3. 150x10

Wide Grip Chest Supported Row:
1. 90x10
2. 90x10
3. 90x10

Behind the Head Wide Grip Pulldowns:
1. 125x12
2. 125x12
3. 125x12

Bench Over Cable Row:
1. 96x12
2. 96x12

Weighted Hangs:
1. 90x55sec

DB Incline:
1. 90x10
2. 90x10
3. 90x8

Biangular Chest Press:
1. 200x12
2. 200x12
3. 200x11

Cable Crossovers:
1. 6 plates x12
2. 6 plates x10
3. 5 plates x12

Workout Time: 70min




Chuckles

[chuckles_345]

3-12 Friday: Legs

Diet: 205.5gP, 544gC, 92.5gF, 3830cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 770x12
2. 820x12 (Tied PR)
3. 860x8 (2 reps shy of pr, technically got 9 but got some help on the 9th rep)

Hammer Squats:
1. 414x12 (Tied PR)
2. 414x12 (Tied PR)

Glute/Ham Raise:
1. 10x10
2. 10x10
3. 10x8

Leg Extension superset Ham Curl:
1. 175x12/120x15
2. 175x12/120x15
3. 175x12/120x15
4. 175x12/120x12

Standing Calf Raise superset Seated Calf Raise:
1. 400x15/90x12
2. 400x12/90x10
3. 400x10/90x8
4. 400x10/90x8

Workout Time: 70min





3-13 Saturday: Shoulders/Arms

Diet: 110gP, 253.5gC, 31gF 1735cal + cheat meal of olive garden and ice cream
Water: 1.5 gallons
Sleep: 9hrs


Workout: Shoulders/Arms

DB Military:
1. 75x10 (Tied PR)
2. 75x9 (Just about got 10 again, so close)
3. 75x7

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10

Lying Rear Raise:
1. 30x12 (Tied PR)
2. 30x12 (Tied PR)
3. 30x12 (Tied PR)

Shrugs:
1. 275x12
2. 275x12
3. 275x12

Preacher Curl:
1. 85x10
2. 85x10
3. 85x10

Skull Crushers:
1. 105x10
2. 105x10
3. 105x10

DB Curl superset V Bar Pressdown:
1. 35x12/144x12
2. 35x11/144x12
3. 35x10/144x12

Cable Preacher Curl superset Overhead Rope Extension:
1. 8 plates x12/96x12
2. 8 plates x12/96x12

Workout Time: 75min




Finished up a few things on campus on Friday so that I don't have to be back there until Tuesday (its spring break this next week) and then hit the gym for a solid leg workout and also got a solid back workout and tasty cheat meal on Sat. Sunday will be sitting around relaxing and then Monday I'll be back in the gym doing upper power. The next couple of weeks schedule is going to be a little screwed up lifting wise as I have an interview at the university of Illinois this Thursday-Saturday and at the university of Texas next Thursday-Saturday, so I'll be doing what I can workout-wise the next couple of weeks.

Chuckles

[chuckles_345]

3-14 Sunday: Off Day

Diet: 218.5gP, 443gC, 80.5gF, 3370cal
Water: 1.5 gallons
Sleep: 9hrs





3-15 Monday: Upper

Diet: 203gP, 546.5gC, 84gF, 3755cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Upper

Pull Ups:
1. 55x5
2. 55x5
3. 55x5
4. 55x5
5. 55x5 (PR for 5x5)

Chest Supported Row:
1. 140x8 (PR)
2. 140x6
3. 140x5

Hammer Strength Pulldown:
1. 250x10 (PR)
2. 250x9
3. 250x8

Weighted Hangs:
1. 90x60sec (PR)

DB Bench:
1. 115x5 (PR)
2. 115x5 (PR)
3. 115x3 (would have had 5 but the build-a-bell I was using sucked and I had do dump the weight, re-group and then hit it again)

DB Flies:
1. 60x8
2. 65x8

Military Press:
1. 170x5
2. 170x5
3. 170x5

Side Raise:
1. 40x8
2. 40x8

Preacher Curls:
1. 95x8
2. 95x8
3. 95x7
4. 95x6

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
4. 115x7

Workout Time: 95min






3-16 Tuesday: Legs

Diet: 197.5gP, 539gC, 92gF, 3775cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Squats:
1. 335x5
2. 335x5
3. 335x5 (PR for 3x5)

Leg Extension:
1. 200x10
2. 200x10
3. 200x10
4. 200x10
5. 200x10
6. 200x9
7. 200x9 drop to 125x10

SLD:
1. 315x5
2. 335x5 (Tied PR)
3. 355x3 (PR)

Glute Bridge:
1. 225x8
2. 275x8
3. 315x8 (PR by default since this was the 1st time I'd done these)

Ham Curls:
1. 150x10
2. 150x10

Seated Calf Raise:
1. 160x9
2. 160x8
3. 160x8
4. 160x7
5. 160x6
6. 140x8
7. 140x8
8. 140x8

Workout Time: 75min




Just went in and crushed it on Monday and Tuesday. 2 of the better workouts I've had lately. The plan is cardio Wednesday, back/chest Thursday with Layne when I get to Illinois for my interview, off day Friday for my interview, legs Sat before I leave Illinois, shoulders/arms sun, cardio mon, upper tues, lower wed, then cardio or off Thursday-Sunday since I'll be at Texas for another interview and could use a few days off since I haven't deloaded really since xmas.

Chuckles

[RichKnapp]

Still here lurking Bro. ^5

[chuckles_345]

Still here lurking Bro. ^5

Thanks! Judging from your avatar, you haven't been slacking. Looking lean!

Chuckles

[chuckles_345]

3-17 Wednesday: Cardio

Diet: 196gP, 451.5gC, 81.5gF, 3325cal
Water: 1.5 gallons
Sleep: 10hrs
Cardio: Stepper Sprints: 20min






3-18 Thursday: Back/Chest

Diet: 200.5gP, 497gC, 74.5gF, 3460cal
Water: 1 gallon
Sleep: 7hrs


Workout: Back/Chest

Chest Supported DB Row:
1. 85x11 (PR)
2. 85x10
3. 85x10
4. 85x10

Double Handle Hammer Pulldown:
1. 270x12
2. 270x10
3. 230x14
4. 230x12

Lying Rope Row:
1. 200x15
2. 200x12
3. 200x10
4. 200x10

Double Handle Cable Pulldown:
1. 80x15
2. 100x12
3. 100x12

DB Incline:
1. 95x11 (PR)
2. 95x10
3. 95x8
4. 75x16 (PR I'm pretty sure since my reps never get this high)

Cable Crossover:
1. 80x12
2. 80x11
3. 80x8

Workout Time: 75min



Traveled to Illinois and got a solid workout in with Layne before the whole interview process started. Layne is the real deal 125x14 incline db bench with a surgically repaired pec is no joke.






3-19 Friday: Off Day (Interview all day)






3-20 Saturday: Legs

Diet: 227.5gP, 534gC, 88gF, 3840cal
Water: 1 gallon
Sleep: 8 1/2hrs


Workout: Legs

Squats:
1. 275x8
2. 275x8
3. 275x8
4. 275x8
5. 275x8 (Fairly easy and the best I've ever done for 5x8)

Hack Squat (easier than the 1 at my gym):
1. 320x12
2. 320x12
3. 320x10

Leg Extension:
1. 140x15
2. 140x15
3. 140x15
4. 140x15
5. 140x15
6. 140x15
7. 140x15

DB RDL:
1. 80x12
2. 80x12

Ham Curl:
1. 90x15
2. 120x10
3. 120x8
4. 90x12

Seated Calf Raise:
1. 115x15
2. 115x15
3. 115x15
4. 115x12
5. 115x12

Standing Calf Raise:
1. 150x12
2. 150x12
3. 150x12
4. 150x12
5. 150x10

Workout Time: 100min


Solid leg day at Golds Gym in Champaign before heading back home.






3-21 Sunday: Shoulders/Arms

Diet: 190gP, 489.5gC, 80gF, 3440cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Shoulders/Arms

DB Military:
1. 80x6 (PR)
2. 75x10 (Tied PR)
3. 75x8
4. 75x6

Seated Side Raise:
1. 35x12
2. 35x10
3. 35x10

Cable Side Raise:
1. 3 plates x12
2. 3 plates x12
3. 3 plates x12

Cable Preacher Curl:
1. 10 plates x12
2. 10 plates x12
3. 10 plates x11
4. 10 plates x8 drop to 5 plates x7

Cable Pressdown:
1. 156x12
2. 156x12
3. 156x12
4. 156x10 drop to 96x10

1 Arm Machine Curl superset 1 Arm Rope Pressdown:
1. 25x12/3 plates x15
2. 25x12/3 plates x15
3. 25x12/3 plates x15

Workout Time: 65min

Also got some good foam rolling in after this one.




3-22 Monday: Cardio

Diet: 196.5gP, 461gC, 81.5gF, 3365cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min





Chuckles

[chuckles_345]

Update: Dropping creatine for the next few weeks and going to start a new progression on my power days in which I'll work back up to what I can currently do for 3 sets of 5 over the next 5 weeks and then blow it away.




3-23 Tuesday: Upper

Diet: 206gP, 499.5gC, 87gF, 3605cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

Pull Ups:
1. 5
2. 5
3. 5
4. 5
5. 5

Chest Supported Row:
1. 135x8
2. 135x8
3. 135x7

Underhand Pulldowns:
1. 175x10
2. 175x10
3. 175x8

Biangular Pulldown Machine:
1. 225x10
2. 225x8

Weighted Hang:
1. 90x60sec (Tied PR)

Incline Bench:
1. 155x5
2. 155x5
3. 155x5
4. 155x5
5. 155x5

DB Flies:
1. 65x8 (Tied PR)
2. 65x8 (Tied PR)

Military Press:
1. 135x5
2. 135x5
3. 135x5
4. 135x5
5. 135x5

Seated Side Raise:
1. 35x10
2. 40x10
3. 40x8
4. 40x7

Seated DB Curl:
1. 40x8
2. 45x8 (Tied PR)

Dips:
1. 70x8
2. 70x8

Lying Cable Curl:
1. 108x12
2. 108x12

Cable Pressdown:
1. 156x12
2. 156x10

Workout Time: 80min




Light days = boring but I know its for my own good. Lower Wednesday then I will be out of town and out of the gym Thursday-Sat for another interview, Texas this time. Sun I'll prob hit up some cardio and foam rolling before getting back at in Monday.

Chuckles

[RichKnapp]

A man with a plan. ;)

[chuckles_345]

3-24 Wednesday: Legs

Diet: 200.5gP, 537gC, 90gF, 3760cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats:
1. 225x5
2. 225x5
3. 225x5
4. 225x5
5. 225x5

Leg Extension:
1. 250x7 (PR)
2. 250x7 (PR)
3. 250x7 (PR)
4. 200x12 (Tied PR)
5. 200x10

SLD:
1. 225x5
2. 225x5
3. 225x5
4. 225x5
5. 225x5

Glute Bridge:
1. 315x8 (Tied PR)
2. 315x8 (Tied PR)
3. 315x8 (Tied PR)

Ham Curl:
1. 150x10
2. 150x10

Standing Calf Raise:
1. 480x10
2. 480x9
3. 480x8
4. 480x7
5. 480x7

Seated Calf Raise:
1. 140x8
2. 140x7
3. 140x7
4. 140x6
5. 90x20

Workout Time: 70min




3-25 Thursday, 3-26 Friday, and 3-27 Saturday: Off Days




Got back into town Sat night. Sunday will be some cardio and then start progressing my core lifts while still pounding high volume on Monday. This week should be back to a fairly normal schedule with mon-upper, tues-lower, wed-cardio, thurs-back/chest, fri-lower, sat-shoulders/arms, sun-off.

Chuckles

[chuckles_345]

3-28 Sunday: Cardio/Stretching/Foam Rolling

Diet: 201.5gP, 499gC, 79gF, 3515cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min




3-29 Monday: Upper

Diet: 202gP, 540gC, 97gF, 3840cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Pull Ups:
1. 25x5
2. 25x5
3. 25x5
4. 25x5

Chest Supported Row:
1. 140x8 (Tied PR)
2. 140x7
3. 140x6

Reverse Grip Pulldown:
1. 200x7
2. 175x10
3. 175x10

Biangular Pulldown Machine:
1. 237.5x7
2. 237.5x6

Weighted Hang:
1. 90x65sec (PR)

Incline Bench:
1. 185x5
2. 185x5
3. 185x5
4. 185x5

Pec Deck:
1. 225x10 (Tied PR)
2. 225x10 (Tied PR)

Seated Side Raise:
1. 40x10
2. 40x10
3. 40x10

Rear Delts on Pec Deck:
1. 150x8
2. 150x6

Cable Side Raise:
1. 24x15 rpx10 rpx7

Preacher Curl:
1. 95x8
2. 95x8
3. 95x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

DB Curls:
1. 35x10
2. 35x10

Cable Pressdown:
1. 168x7
2. 156x8

Workout Time: 90min






3-30 Tuesday: Lower

Diet: 209.5gP, 538gC, 84gF, 3745cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Squats:
1. 295x5
2. 295x5
3. 295x5
4. 295x5
5. 295x5

Leg Extension:
1. 250x8 (PR)
2. 250x8 (PR)
3. 225x12 (PR)
4. 225x10

SLD:
1. 295x5
2. 295x5
3. 295x5

Ham Curls:
1. 170x10
2. 170x9
3. 170x8
4. 170x8

Standing Calf Raise:
1. 520x10
2. 520x10
3. 520x9
4. 520x8
5. 520x6
6. 480x7
7. 440x8

Seated Calf Raise:
1. 140x8
2. 140x7
3. 140x7

Workout Time: 75min





Chuckles

[EricTheRed]

how was texas? was it a red carpet treatment?

[chuckles_345]

how was texas? was it a red carpet treatment?

It was nice. They definately have money and a really great program. I just wasn't too impressed with the area though. Its going to be a tough decision if I get offers from more than 1 place.

Chuckles

[chuckles_345]

Update: I have decided that my workout volumes are starting to get crazy and I'm feeling pretty beat up today because of it even though I just took 4-5 days off last week and started my strength progression over. I'm going to really hold myself to more controlled volumes (20 sets max power days, 25 sets max hyper days). Hopefully this helps with things.

Chuckles

[oregonpanthers]

You were in Texas also!? I was down in Temple from the 23rd-25th for an interview with Scott & White Memorial! I loved it down there and the facility is out of this world. Rated top 100 hospital for its 7th consecutive year this month. I landed the job just 2 days ago at that so I am riding high now! I can finaly after 10 months since graduating move on to the next phase of my life!

I am jealous you got train with Layne! Very jealous!

Nice weight your putting up for all them sets to bud! Your a beast!

[chuckles_345]

You were in Texas also!? I was down in Temple from the 23rd-25th for an interview with Scott & White Memorial! I loved it down there and the facility is out of this world. Rated top 100 hospital for its 7th consecutive year this month. I landed the job just 2 days ago at that so I am riding high now! I can finaly after 10 months since graduating move on to the next phase of my life!

I am jealous you got train with Layne! Very jealous!

Nice weight your putting up for all them sets to bud! Your a beast!

Thanks! I dropped back down to 65-70% of what I could 3 sets of 5 last week on my compound lifts and only trained 2 days to give myself some added recover. I was around 80-85% of what I can do for 3 sets of 5 this week so it was still fairly easy. The plan is 90%, 95%, 100% in the upcoming weeks so hopefully I'll actually be moving some weight again then. I have a really hard time holding back, but I know its good for me. I probably was pounding a little more volume during that period than I should have though because I was bored in the gym otherwise. The weights will progress on my power days over the next few weeks.

Glad to hear you got a job. I'm still waiting for official offers from my interviews. Hoping I'll hear something and make a decision yet this week and yes training with Layne was awesome. I was pressing the 95's for reps on incline DB press while he was pressing the 125's for even more reps. I think we're going to get another workout in possibly at EB later this month.


Chuckles

[dragonracer20]

Good luck with the job offers...hope you land something sweet....Just wanted to let you know been following your workout routine and let me tell you...its a killer routine....keep it up enjoying following your journey....good luck with all your goals!!!

[chuckles_345]

Good luck with the job offers...hope you land something sweet....Just wanted to let you know been following your workout routine and let me tell you...its a killer routine....keep it up enjoying following your journey....good luck with all your goals!!!

Thanks for following along! I will do my best not to disappoint.

Chuckles

[chuckles_345]

3-31 Wednesday: Cardio

Diet: 193.5gP, 452.5gC, 88gF, 3375cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Sprints (outdoors since it was nearly 80): 20min




4-1 Thrusday: Upper

Diet: 221.5gP, 506gC, 79.5gF, 3625cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

DB Bench: 3 warm ups
1. 100x8
2. 100x8
3. 100x7

Lat Pulldown: 2 warm ups
1. 200x8
2. 200x8
3. 200x8

Upright Row: 1 warm up
1. 115x8
2. 115x8
3. 115x8

Chest Supported DB Row: 2 warm ups
1. 80x8
2. 80x8
3. 80x8

Skull Crushers: 2 warm ups
1. 115x8
2. 115x8
3. 115x7

Preacher Curls:
1. 95x8
2. 95x8
3. 95x7

Workout Time: 60min




4-2 Friday: Lower

Diet: 204.5gP, 518gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Deadlifts:
1. 335x8
2. 335x8
3. 335x8

Hack Squats:
1. 230x8
2. 230x8
3. 230x8

Leg Extension:
1. 225x10
2. 225x8

Ham Curls:
1. 150x10
2. 150x10

Standing Calf Raise:
1. 400x10
2. 400x10
3. 400x10

Leg Lifts:
1. 12
2. 12
3. 12

Workout Time: 50min




4-13 Saturday: Stepper Sprints: 20min



4-14 Sunday: Off Day




Chuckles

[chuckles_345]

The plan is to continue to hit everything 2x a week with a heavier day (4-6 reps mostly) and lighter day (6-10 reps mostly), but reduce the volume and see what happens. Hopefully this helps the lower back soreness that is always seems to pop up and leads to gains in strength which hopefully correlate to size. I haven't competed since April 2008 and don't plan to until 2012 which means I've had 2yrs of offseason and have 1 1/2-2 more to go. I've made some gains, but I'm still not happy with where my physique is. Judging by pics from many of the contests, in my mind I will still be owned in many open classes (I know I've had success in open classes before, but I still don't see myself as a dominant physique onstage). I still don't think I'm big or strong by any means, but I am still 1/2 ways lean. I'm going to try like hell over the next couple of yrs to bring this thing to another level because I'm not really happy with where my physique is at the moment.



4-5 Monday: Lower

Diet: 205.5gP, 523gC, 86.5gF, 3695cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats: 4 warm ups
1. 335x6 (Tied PR)
2. 335x5

SLD: 3 warm ups
1. 315x6 (PR)
2. 315x6 (PR)

Glute Bridge: 2 warm ups
1. 315x8 (Tied PR)
2. 315x8 (Tied PR)

Seated Calf Raise: 2 warm ups (slow reps)
1. 160x6
2. 160x6
3. 160x6

Cable Crunches:
1. 156x12
2. 156x12
3. 156x12

Workout Time: 65min




Crushed it today. Weights moved fairly easily and tried to stop shy of failure. Lower back was acting up a little bit by the end of this one, but overall a good day. Upper Tuesday.

Chuckles

[chuckles_345]

4-6 Tuesday: Upper

Diet: 200gP, 517gC, 79.5gF, 3585cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench: 3 warm ups
1. 100x8
2. 100x8
3. 100x8 (PR for 3x8)

Lat Pulldown: 2 warm ups
1. 212.5x6
2. 212.5x6
3. 212.5x6

Upright Row: 2 warm ups
1. 120x8
2. 120x8
3. 120x8

Chest Supported DB Row: 2 warm ups
1. 80x9
2. 80x9
3. 80x9

Skull Crushers: 3 warm ups
1. 120x8
2. 120x8
3. 120x8

Preacher Curls: 2 warm ups
1. 100x8
2. 100x8
3. 100x7

Workout Time: 65min





4-7 Wednesday: Cardio

Diet: 196.5gP, 475gC, 84.5gF, 3445cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Walk: 30min





4-8 Thursday: Lower

Diet: 207.5gP, 512gC, 84.5gF, 3640cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Deadlifts: 3 warm ups
1. 345x8
2. 345x8
3. 345x8

Hack Squats: 2 warm ups
1. 250x8
2. 250x8
3. 250x8

Leg Extension: 1 warm up
1. 225x8
2. 225x8
3. 175x12

Ham Curl: 1 warm up
1. 180x10
2. 180x10
3. 150x12

Standing Calf Raise: 1 warm up
1. 440x10
2. 440x10
3. 440x10

Leg Lifts:
1. 12
2. 12
3. 12

Workout Time: 55min





4-9 Friday: Upper

Diet: 207gP, 524gC, 92gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Incline Bench: 2 warm ups
1. 225x6
2. 225x6

Pull Ups: 2 warm ups
1. 45x6
2. 45x6

Military Press: 2 warm ups
1. 175x5
2. 175x5

BB Row Strict: 3 warm ups
1. 225x6
2. 225x6

Close Grip Bench: 3 warm ups
1. 225x6
2. 225x6

BB Curls: 2 warm ups
1. 115x6
2. 115x5

Workout Time: 60min




Moved some heavy weight this week. Really not too sore from any of these workouts exept lower back some after the heavy leg day. Hopefully this is enough volume for me to grow and progress. I guess we will find out in the upcoming weeks. I've been feeling really down about my physique lately. I'm not really sure why, but I feel like I'm not making the gains physique-wise I want to be so I'm trying to do something about it in the gym. Saturday will be cardio, Sunday will be off and then I will be back in the gym Monday hitting legs before my thesis defense late Monday afternoon.

Chuckles

[chuckles_345]

340 for 3 sets of 5 on squats today which is a PR for 3x5. Thesis defense at 4:30.

Chuckles

[chuckles_345]

4-10 Saturday: Cardio

Diet: 107.5gP 276gC, 44.5gF, 1935cal + cheat meal of mexican
Water: 1.5 gallons
Sleep: 10hrs
Cardio: Stepper Sprints: 20min



4-11 Sunday: Off Day

Diet: 196gP, 459gC, 86gF, 3395cal
Water: 1.5 gallons
Sleep: 9hrs




4-12 Monday: Lower Power

Diet: 206gP, 519gC, 81.5gF, 3635cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Squats:
1. 340x5
2. 340x5
3. 340x5 (PR for 3x5)

SLD:
1. 325x5
2. 325x5
3. 325x5 (PR for 3x5)

Leg Extension:
1. 225x8
2. 225x8

Ham Curl:
1. 180x8
2. 180x7

Seated Calf Raise:
1. 160x6
2. 160x6
3. 160x6
4. 140x8
5. 140x8

Cable Crunch:
1. 156x10
2. 156x10
3. 156x10

Workout Time: 60min





4-13 Tuesday: Upper Power

Diet: 209.5gP, 515.5gC, 89gF, 3700cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

Incline Bench:
1. 230x5
2. 230x5
3. 230x5

Pull Ups:
1. 55x5
2. 55x5
3. 55x5 (PR for 3x5)

Miltitary Press:
1. 175x5
2. 175x5
3. 155x8

Hammer Strength High Row:
1. 250x8 (PR)
2. 250x8 (PR)
3. 250x8 (PR)

Skull Crushers:
1. 115x8
2. 115x7

Preacher Curls:
1. 95x8
2. 95x8

Workout Time: 60min




Officially going to the University of Illinois next year in their Nutritional Science Ph D program and thesis defense went very well. A couple of solid workouts in there too. Wednesday is cardio and foam rolling.

Chuckles

[chuckles_345]

Life Update:

1. I'm officially accepted to Illinois and will be going there on fellowship starting late June for my Ph D in nutritional science.
2. My thesis defense went well and I had very few revisions to make on my thesis. Just waiting for the ok from my adviser to start getting signatures.
3. I recently found out that I will be awarded the most outstanding graduate student award during graduation ceremony.
4. I will be working backstage at the Mr. Natural Minnesota (May 21-22) on Friday night for the women's portion of the show and in the stands all day Saturday. If anyone is going to be in attendence, we will have to meet up at some point.
5. I got some Twins tickets to see the new stadium before I move to Illinois which I'm really pumped about and I'm going to get some tickets for the 5 finger death punch, hellyeah, drowing pool, seether, and lacuna coil concert coming to town next month.


As you can tell I'm pretty excited for all of those things.

Chuckles

[chuckles_345]

4-14 Wednesday: Cardio

Diet: 197.5gP, 496gC, 78.5gF, 3480cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 30min (it was nice outside and I was pressed for time so I went for a brisk walk and did a bunch of stretching and foam rolling)





4-15 Thursday: Lower Hypertrophy

Diet: 204gP, 537gC, 88gF, 3755cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower Hypertrophy

Leg Press:
1. 680x12
2. 770x12
3. 770x11
4. 770x10

Hammer Squat:
1. 414x12 (Tied PR)
2. 414x12 (Tied PR and felt like death at this point)

Glute/Ham Raise:
1. 10x11
2. 10x9
3. 10x6

1 Legged Leg Extension:
1. 75x12 (Tied PR)
2. 75x12 (Tied PR)
3. 75x12 (Tied PR)

1 Legged Ham Curl:
1. 60x12 (Tied PR)
2. 60x10
3. 60x8

Standing Calf Raise:
1. 400x12
2. 400x10
3. 400x10
4. 400x8

Seated Calf Raise:
1. 90x15
2. 90x12
3. 90x12

Workout Time: 70min





4-16 Friday: Upper Hypertrophy

Incline DB Bench:
1. 90x11
2. 90x10
3. 90x8
4. 90x7

Chest Supported DB Row:
1. 80x10
2. 80x10
3. 80x10
4. 80x10

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10
4. 35x10

Biangular Pulldown Machine:
1. 175x12
2. 175x12
3. 175x12

Lying Rope Pulldown:
1. 14 plates x20
2. 14 plates x18
3. 14 plates x15

Cable Preacher Curl:
1. 10 plates x10
2. 10 plates x10
3. 10 plates x8
4. 7 plates x11

V Bar Pressdowns:
1. 144x15
2. 144x12
3. 144x12
4. 144x10

Workout Time: 65min


Feeling pretty beat up from leg day and from having lifted later in the day Thurs and then 7am Fri so I kept the weights fairly conservative but still had a decent workout before heading out of town.




4-17 Saturday and 4-18 Sunday: Off Days (Out of Town)




Monday will be Lower Power, Tuesday Upper Power, Wednsesday Cardio and foam rolling, Thursday Lower Hyper, Friday Upper Hyper and then I will be heading out of town from Saturday-Wednesday going to the experimental biology conference. I'm unsure if I will get any workouts in while I'm there. I may just take the time to recover, but we will see.

Chuckles

[RichKnapp]

keep it up. ;)

[chuckles_345]

keep it up. ;)

Thanks Rich! Good luck this weekend! Sorry I can't be there. I will be in attendance for the Mr. Natural Minnesota though.

Chuckles

[chuckles_345]

4-19 Monday: Lower Power

Diet: 195.5gP, 538.5gC, 87gF, 3720cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Squats:
1. 345x5 (10lbs shy of PR weighing 5-7lbs less and most I've squatted since hurting my back last spring)
2. 345x4 (Got a little too far forward on rep 5 and got burried. Not happy)
3. 315x5

SLD:
1. 335x5 (Tied PR)
2. 335x5 (Tied PR)
3. 335x5 (Tied PR and set PR for 3x5)

Leg Extension
1. 225x10 (Tied PR)
2. 225x10 (Tied PR)

Ham Curls:
1. 180x7
2. 150x10

Seated Calf Raise:
1. 160x8
2. 160x7
3. 160x6
4. 160x6
5. 140x9

Cable Crunch:
1. 168x10
2. 168x10
3. 168x10

Workout Time: 65min





4-20 Tuesday: Upper Power

Diet: 203.5gP, 527gC, 89gF, 3725cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper Power

Incline Bench:
1. 235x5
2. 235x5
3. 235x4 (Just couldn't lock out 5 which would have been a 3x5 pr)

Pull Ups:
1. 60x5 (PR)
2. 60x5 (PR)
3. 60x5 (PR)

DB Military:
1. 70x8
2. 70x8
3. 70x8

Hammer Strength High Row:
1. 270x8 (PR)
2. 270x8 (PR)
3. 270x7

Skull Crushers:
1. 125x7
2. 125x6

Preacher Curls:
1. 95x8
2. 95x8

Workout Time: 60min




Couple of good solid workouts to start off the week. Things are really slow on the school front these days since my defense is over which is really nice. I've only been spending a couple hrs a day there and relaxing a lot. Wednesday will be cardio, Thursday will be chest/back, Friday will be legs. Saturday-Wednesday I'll be out of town. I'm planning on getting shoulders/arms in Monday with Layne and Dom and then getting back on track Thursday when I get back.

Chuckles

[RichKnapp]

Great job on PR's. ^5

[chuckles_345]

Great job on PR's. ^5

Thanks!

Chuckles

[chuckles_345]

4-21 Wednesday: Cardio

Diet: 208.5gP, 474gC, 82gF, 3470cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Sprints: 20min






4-22 Thursday: Back/Chest

Diet: 200gP, 523gC, 83gF, 3640cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

Incline DB Press:
1. 100x9 (1 rep shy of pr, really wanted 10, but just didn't have it)
2. 100x7
3. 90x7
4. 75x10

Chest Supported Row Machine:
1. 115x10 (Tied PR)
2. 115x10 (Tied PR)
3. 115x10 (Tied PR)
4. 115x8

Cable Crossovers:
1. 60x12
2. 60x10
3. 60x10

Bodyweight Pull Ups:
1. 10
2. 10
3. 8
4. 7

Hammer Strength High Row:
1. 180x12
2. 180x12
3. 180x10
4. 180x10

Lying Rope Pulldown:
1. 156x15 (PR by default)
2. 156x15 (PR by default)
3. 156x15 (PR by default)

Workout Time: 60min




OFFICIALLY SUBMITTED MY THESIS THURSDAY!!!! Then had a decent workout. Legs Friday and then I'll be heading to Anaheim Sat-Wed to present my research. Planning on hitting up shoulders/arms with Layne and Dom at the Koleseum Gym on Monday and then picking thing back up Thurs.

Chuckles

[chuckles_345]

Just got back from EB in Anaheim today. Here is a pic of my workout with the crew at The Koleseum Gym in Anaheim. I'll have more updates later when I get a chance.

Chuckles

[chuckles_345]

4-23 Friday: Legs

Diet: 211gP, 521.5gC, 85gF, 3695cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Hack Squat:
1. 280x11 (PR for stopping 1 inch short of the bottom peg which is much harder than going all of the way down to it.)
2. 280x9
3. 280x6
4. 230x13

Hammer Squat:
1. 414x10
2. 414x10
3. 414x10 (3x10 PR)

Glute/Ham Raise:
1. bw x12
2. bw x10
3. bw x9

Leg Extensions:
1. 150x12
2. 150x10
3. 150x10

Ham Curls:
1. 120x12
2. 120x12
3. 120x12

Standing Calf Raise:
1. 400x10
2. 400x10
3. 400x9
4. 400x8

Seated Calf Raise:
1. 90x15
2. 90x13
3. 90x12
4. 90x12

Workout Time: 75min




4-24 Saturday and 4-25 Sunday: Off Days



4-26 Monday: Shoulders/Arms with Dom, Layne, Gabe and Jake Wilson, and Ben2285 at the Koleseum Gym in Fullerton, CA

Straight Bar Military Press to Chin: (I normally use a bar the curves around my head, this was much more difficult)
1. 155x10
2. 155x7
3. 135x10

1 Arm Side Raise:
1. 30x15
2. 35x15 (PR)
3. 35x12

Incline DB Curls:
1. 35x12 (PR)
2. 35x8
3. 25x14

PJR Pullovers:
1. 80x12 (PR)
2. 90x9 (Tied PR)
3. 90x7

Curl Machine:
1. 70x12
2. 70x12
3. 70x10
4. 70x10

Tricep Pressdown:
1. 8 plates x15
2. 8 plates x10

Rope Pressdown:
1. 4 plates x15
2. 4 plates x15

Side Raise Machine:
1. 6 plates x15
2. 6 plates x15
3. 6 plates x15
4. 6 plates x15

Trained shoulders and arms with Dom who was doing behind the neck military presses with 275 for reps, 1 arm side raises with 90lbs for reps, incline db curls with 90's, and pullovers with 170s for reps. Layne pressed the 140s for 9 on db bench. Blood flow was being cut off everywhere. It was the most fun I've had in the gym in a long time and the Kolesum is a warehouse gym like the one I normally train in, but bigger. After the workout, we all went to a steakhouse and sat around discussing various aspects of bodybuilding for about 3hrs. I think we all had a really great time and I hope we can do it again next year.



Chuckles

[chuckles_345]

4-27 Tuesday: Off Day

Presented my reserach and then went to venice beach. Got to see muscle beach but it was unseasonably cold in LA that day and it was basically dead. At some point I'll have to go back to venice beach and train at golds and muscle beach.



4-28 Wednesday: Off Day

Took an overnight flight back and got back very early in the morning. I slept a good part of the day and then taught my last class at night.




4-29 Thursday: Back/Chest (Back on track)

Diet: 196gP, 537gC, 84gF, 3690cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest

DB Bench:
1. 100x11 (Tied PR)
2. 100x8
3. 100x7
4. 100x6

Pull Ups:
1. 25x12 (Tied PR)
2. 25x10
3. 25x8
4. 25x6

Cable Crossovers:
1. 60x12
2. 60x10
3. 48x12
4. 48x12

Hammer Strength High Row:
1. 230x10 (Tied PR)
2. 230x9
3. 230x8
4. 180x12

Lying Rope Pulldown:
1. 168x15 (PR)
2. 168x15 (PR)
3. 168x15 (PR)

Cable Crossover Machine Kneeling Pulldowns:
1. 84x12 (PR)
2. 84x10
3. 72x12

Workout Time: 65min





4-30 Friday: Legs

Diet: 153.5gP, 372gC, 62.5gF, 2665cal + cheat meal of chicken cordon bleu, mashed potatoes, veggies, salad, garlic bread, and stuffed mushrooms

Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hack Squats (below parallel but no touch):
1. 290x11 (PR)
2. 290x8
3. 290x5
4. 230x13

Hammer Squat:
1. 424x10 (Tied PR)
2. 424x8

Glute/Ham Raise:
1. 10x10
2. 10x9
3. 10x7

Seated Calf Raise:
1. 120x12
2. 120x12
3. 120x10
4. 120x10

Occluded Leg Extension (60sec rest between sets):
1. 75x15
2. 75x8
3. 75x6
4. 75x3 (stood up to try to take my wraps off and my legs just colapsed from under me so I had to lay on the ground and get the wraps off)

Ham Curls:
1. 120x15
2. 120x12
3. 120x12

Occluded Standing Calf Raise (60sec rest between sets):
1. 200x15
2. 200x7
3. 200x2 (these were ugly half reps, my calves wouldn't even contract properly at this point)

Workout Time: 75min



Really busy day for the 2nd day in a row but I managed to get a solid workout in and then got stuck at the gym for over 30min after as a severe thunderstorm that included marble sized hail moved on through. The power went out a couple of times during it as well. My legs are sore as hell today (Saturday) from this workout especially my quads. Saturday is shoulders/arms.

Chuckles

[chuckles_345]

Another random pic Dom must have snapped during the workout without my knowledge. I believe Layne was talking me into occluding calves which I tried for the 1st time yesterday and it was painful.

[chuckles_345]

5-1 Saturday: Shoulders/Arms

Diet: 197.5gP, 501gC, 86gF, 3570cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Shoulders/Arms

DB Military Press:
1. 70x13 (PR)
2. 70x10
3. 70x7

1 Arm Side Raise:
1. 35x15 (Tied PR)
2. 35x15 (Tied PR)
3. 35x12

Side Raise Machine superset Rear Delts on Pec Deck:
1. 80x15/125x12
2. 80x12/125x10

Seated DB Curl:
1. 40x12 (PR)
2. 40x10
3. 40x9
4. 40x7

Skull Crushers:
1. 115x9
2. 115x7
3. 95x11
4. 95x9

Cable Preacher Curls:
1. 10 plates x12
2. 10 plates x9
3. 7 plates x10

Kneeling Rope Pressdowns:
1. 10 plates x15 (PR by default)
2. 10 plates x12
3. 10 plates x10

Workout Time: 65min





5-2 Sunday: Off Day

Diet: 196gP, 422.5gC, 90gF, 3285cal
Water: 1.5 gallons
Sleep; 9hrs





5-3 Monday: Upper

Diet: 198.5gP, 521gC, 84.5gF, 3640cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Incline Bench:
1. 235x5
2. 235x5
3. 235x4

Pull Ups:
1. 65x5 (PR)
2. 65x5 (PR)
3. 65x5 (PR)

Biangular Military Press:
1. 175x8
2. 175x7
3. 175x5

Chest Supported Row:
1. 135x8
2. 135x7
3. 135x6

Side Raise:
1. 40x8
2. 40x8

Skull Crushers:
1. 120x7
2. 120x7

Preacher Curls:
1. 100x8 (Tied PR)
2. 100x8 (Tied PR)

Workout Time: 55min





5-4 Tuesday: Lower

Diet: 198.5gP, 539gC, 90gF, 3760cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats:
1. 345x3
2. 345x3
3. 345x3
4. 345x3
5. 345x3 (PR for 5 sets of 3)

Deadlifts:
1. 365x5
2. 365x5
3. 365x5 (went a little lighter because I was shot after squats but these popped up nicely)

Leg Extensions:
1. 225x10 (Tied PR)
2. 225x10 (Tied PR)

Ham Curls:
1. 180x10
2. 180x8

Standing Calf Raise:
1. 520x8
2. 520x8
3. 520x7
4. 520x6

Seated Calf Raise:
1. 140x8
2. 140x7
3. 140x6
4. 110x10

Workout Time: 70min





Officially submitted everything for my thesis, turned in my take home final, and got my grades in. I am completely done with my masters. Graduation is 10 days away. Wednesday is cardio and then the hyper workouts start Thursday.

Chuckles

[RichKnapp]

Looking good. ;)

[MuscGainLyght13]

Chuckles, what are you weighing in at now?

[chuckles_345]

Looking good. ;)

Thanks!



Chuckles, what are you weighing in at now?

Well I was up to about 188lbs or so around mid-March, but then I've been out of town for interviews, weddings, and the EB conference basically every weekend since. I've been hovering around 185-188lb range right now depending on how much I get down during the weekend, was 187lbs today pre-workout.

Chuckles

[chuckles_345]

5-5 Wednesday: Cardio

Diet: 202gP, 478.5gC, 81.5gF, 3455cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Sprints: 20min





5-6 Thursday: Back/Chest

Diet: 204gP, 521.5gC, 87gF, 3685cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

DB Bench:
1. 100x11 (PR)
2. 100x9
3. 100x8
4. 100x7

Chest Supported DB Row:
1. 80x12
2. 80x12
3. 80x12
4. 80x10

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12
3. 60x10
4. 60x10

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x12 (Tied PR)
3. 230x11
4. 230x11

Lying Rope Pulldown:
1. 180x15 (PR)
2. 180x15 (PR)
3. 180x15 (PR)

Cable Crossover Kneeling Pulldown:
1. 84x12 (Tied PR)
2. 84x11
3. 72x15

Workout Time: 65min




Spent the morning cleaning out my office since I'm done with grad school here at UWL. Then headed to the gym for a solid workout. Had some moron steal my bench and set his 25's on it when I was going to grab the 100s and that pissed me off. He also told me "dude your f'n strong, but your not like big" which pissed me off even more. Later, he comes up to me again and is asking me some questions and I mentioned something about onstage and he's like "your a bodybuilder? You don't even look like those guys, your not big". Needless to say I hope that moron is around more often, he pisses me off and gets my head in the right place to move some weight. Legs Friday.

Chuckles

[RichKnapp]

lol I think they say things like that just to piss us off. lol but use it ^5

[chuckles_345]

lol I think they say things like that just to piss us off. lol but use it ^5

I'm pretty sure this kid wasn't completely there mentally. He just didn't seem right. Talking to others in my gym, apparently they have had similar confrontations. But yea it did piss me off.

Chuckles

[chuckles_345]

5-7 Friday: Legs

Diet: 198gP, 529gC, 85gF, 3635cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat (no touch):
1. 300x10 (PR)
2. 300x8
3. 280x7
4. 280x6
5. 250x8
6. 230x10

Glute/Ham Raise:
1. 10x11 (Tied PR)
2. 10x8
3. 10x6
4. bw x8

Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x10
4. 140x9
5. 140x8
6. 140x7

Leg Extension:
1. 175x12
2. 175x10
3. 175x10
4. 175x8

Ham Curls:
1. 150x12
2. 150x12
3. 150x10
4. 150x10

Occluded Standing Calf Raise (60 sec rest):
1. 160x15
2. 160x8
3. 160x5
4. 160x2 (Actually survived all 4 sets this time and it hurt)

Workout Time: 75min




Didn't really do much all day other than go to the gym. Got a solid leg day in. In my opinion my legs still look small so I need to keep pounding them. Saturday will be shoulders/arms.

Chuckles

[chuckles_345]

5-8 Saturday: Shoulders/Arms

Diet: 206gP, 493.5gC, 92gF, 3625cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Shoulders/Arms

DB Military:
1. 75x11 (PR)
2. 75x9
3. 75x7

1 Arm Side Raise:
1. 40x12 (PR)
2. 40x12 (PR)
3. 40x12 (PR)
4. 40x10
5. 40x10

Skull Crushers:
1. 115x9
2. 115x7
3. 95x10
4. 95x9

Seated DB Curls:
1. 45x9 (PR)
2. 45x6
3. 35x10
4. 35x10

Lying Cable Curls:
1. 120x12 (PR)
2. 120x10
3. 120x9
4. 120x8

Cable Pressdowns:
1. 144x12
2. 144x12
3. 144x10
4. 144x10

Workout Time: 65min





5-9 Sunday: Off Day

Diet: 195.5gP, 453gC, 88.5gF, 3390cal
Water: 1 gallon
Sleep: 10hrs




Solid shoulder/arm workout on Saturday which included me talking one of my buddies into doing occluded leg extensions. He was hurting afterwards meaning the wraps were on tight enough. This upcoming week will be an abbreviated week from training. I'll only be lifting 4 days because Saturday my family will be in town for graduation. The plan is upper monday, lower tuesday, cardio wednesday, upper thursday, lower friday, then off sat and sun.

Chuckles

[chuckles_345]

5-10 Monday: Upper

Diet: 209.5gP, 516.5gC, 80gF, 3625cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Incline Bench:
1. 240x5
2. 240x4
3. 240x3

Cable Crossovers:
1. 60x15
2. 60x12

Pull Ups:
1. 70x5 (PR)
2. 70x5 (PR)
3. 70x5 (Huge PR for 3x5)

Hammer Strength High Row:
1. 270x8 (PR)
2. 270x6
3. 270x6

Cable Row:
1. 180x10
2. 180x10
3. 180x10

Biangular Pulldown Machine:
1. 200x12
2. 200x10
3. 200x8

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x6

Cable Side Raise:
1. 24x15
2. 24x12

Preacher Curls:
1. 95x8
2. 95x8
3. 95x7

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Curl Machine:
1. 50x15
2. 50x12

Bodyweight Dips:
1. 15
2. 15

Workout Time: 90min






5-11 Tuesday: Lower

Diet: 203gP, 525gC, 85.5gF, 3680cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower Power

Squats:
1. 350x3
2. 350x3
3. 350x3
4. 350x3
5. 350x3 (PR for 5x3, but it wasn't pretty by the end)

Leg Extensions:
1. 225x10
2. 225x10
3. 225x8
4. 200x10
5. 175x12

Glute/Ham Raise:
1. 20x7
2. 20x6
3. 20x5

Ham Curls:
1. 180x8
2. 180x8
3. 180x8
4. 180x8
5. 180x8

Seated Calf Raise:
1. 160x8
2. 160x8
3. 160x7
4. 160x6
5. 140x8
6. 140x7
7. 140x7

Standing Calf Raise:
1. 400x10
2. 400x10
3. 320x12

Workout Time: 80min




Really solid start to the week. Schedule-wise the plan for the rest of the week will be chest/arms wed, shoulders/back thurs, legs fri, sat off day and graudation, and off sun as well.

Chuckles

[chuckles_345]

5-12 Wednesday: Chest/Arms

Diet: 201gP, 542gC, 80gF, 3690cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Chest/Arms

DB Bench:
1. 100x10
2. 100x8
3. 100x7
4. 100x6

Biangular Chest Press:
1. 225x10
2. 225x10
3. 225x8

Pec Deck:
1. 175x12
2. 175x10
3. 150x12

Incline DB Curls:
1. 35x12
2. 35x10
3. 30x10
4. 30x10

Spider Curls on Incline Bench:
1. 65x15 (PR by default)
2. 65x12
3. 65x10

Rope Cable Curls:
1. 96x10 (PR by default)
2. 72x15
3. 72x10

Skull Crushers:
1. 115x12
2. 115x10
3. 115x10
4. 115x10

Reverse Grip Pressdowns:
1. 120x12 (PR)
2. 120x12 (PR)
3. 120x10

Kneeling Rope Pressdown:
1. 96x15 (Tied PR)
2. 96x15 (Tied PR)
3. 96x12

Workout Time: 75min






5-13 Thursday: Shoulders/Back

Diet: 200gP, 532.5gC, 86.5gF, 3710cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Back

Smith Military:
1. 150x12 (Tied PR)
2. 150x10
3. 150x8

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x12 (Tied PR)
3. 35x12 (Tied PR)
4. 35x12 (Tied PR)

Cable Side Raise:
1. 36x10 (PR)
2. 36x10 (PR)
3. 24x15 (Tied PR)

Lat Pulldown:
1. 200x10 (PR)
2. 200x8
3. 175x12
4. 175x10

Reverse Grip Pulldown:
1. 175x10
2. 175x10
3. 150x12

Chest Supported DB Row:
1. 80x10
2. 80x10
3. 80x8

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10
3. 230x10

Smith Shrugs:
1. 250x12
2. 250x12
3. 250x12

Lying Rope Pulldown:
1. Light Stack + 75 x15
2. Light Stack + 75 x12
3. Light Stack + 40 x20
4. Light Stack + 40 x15

Workout Time: 80min




Couple of solid workouts. Really feeling beat up because I didn't get the day of Wednesday I normally would have between my power and hyper days, but I'll have 2 days of no workouts this weekend so I should be able to recover. Friday will be legs, Saturday is graduation and an off day and Sunday off as well.

Chuckles

[chuckles_345]

5-14 Friday: Lower

Diet; 209gP, 506gC, 85gF, 3625cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Hammer Strength V Squat:
1. 464x10 (PR)
2. 464x10 (PR)
3. 464x10 (PR)
4. 464x10 (PR)
5. 464x9 (bottomed out rep 10)
6. 414x10
7. 414x10
8. 414x10
9. 414x10
10. 414x10 (Hell yeah! I survived it!)

1 Legged Leg Press:
1. 230x10
2. 230x10

Leg Extensions:
1. 150x15
2. 150x15
3. 150x12
4. 150x12
5. 150x10

Glute/Ham Raise:
1. bw x12
2. bw x10
3. bw x7

Ham Curls:
1. 120x15
2. 120x15
3. 120x15
4. 120x12
5. 120x12

Standing Calf Raise:
1. 480x10
2. 480x10
3. 480x10
4. 480x8
5. 400x12
6. 400x10
7. 400x10
8. 400x10
9. 400x8
10. 320x12

Seated Calf Raise:
1. 90x20
2. 90x20
3. 90x15
4. 90x12
5. 90x12

Workout Time: 110 min



Totally spent after this workout. Cranked up the volume today and did 10 sets of hammer squats alternated with standing calf raises and then went from there. Lower back wasn't happy by the end of the hammer squats probably because it was just getting worn down from not having a day off since Sunday. Saturday and Sunday are off days.

Chuckles

[ehlisl]

Been doing some catch ups on your journal and all I see are PR's! Nice Peter! By the looks of things I don't even have to ask how things are progressing buddy!!

[chuckles_345]

Been doing some catch ups on your journal and all I see are PR's! Nice Peter! By the looks of things I don't even have to ask how things are progressing buddy!!

Thanks Luke! I've really been crushing it lately. My schedule last week was messed up with graduation and I ended up lifting 5 days straight which beat me up. I'm feeling better for the most part after taking the weekend off and should be able to start pounding it again today.

I've been following your journal as well. The amount of size you are carrying while getting lean is crazy. I have a feeling it will be a good contest season for you.

Chuckles

[chuckles_345]

5-15 Saturday: Off Day

Diet: 193.5gP, 443gC, 85.5gF, 3315cal
Water: 1.5 gallons
Sleep: 8 1/2hrs




5-16 Sunday: Off Day

Diet: 203.5gP, 448.5gC, 85gF, 3375cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





Graduated Saturday and received the graduate student academic achievement award at the ceremony. Pretty much relaxed and attempted to recover from the tough week of training last week. This week I'll be back to a normal schedule in the gym and this upcoming weekend I'll be headed to the Mr. Natural Minnesota to work backstage Friday night and be in the crowd all day Saturday. I'm planning on hitting up The Gym in Plymouth between shows on Saturday as well.

Chuckles

[RichKnapp]

Congrats with the Award. ^5.

4 more days and I'll see ya. ;)

[chuckles_345]

Congrats with the Award. ^5.

4 more days and I'll see ya. ;)

Thanks Rich! I'll see you this weekend. I'll try to get some good pics.

Chuckles

[chuckles_345]

5-17 Monday: Upper

Diet: 206gP, 523.5gC, 82.5gF, 3660cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper

Incline Bench:
1. 245x5 (only 5lbs shy of pr I set at a bw of about 5lbs heavier)
2. 245x4
3. 245x3

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x13

Pull Ups:
1. 70x5 (Tied PR)
2. 70x5 (Tied PR)
3. 70x5 (Tied PR)
4. 70x5 (Tied PR)
5. 70s5 (Tied PR and set 5x5 PR)

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
3. 100x12 (Tied PR)

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10

Biangular Military Machine:
1. 200x6 (PR)
2. 200x6 (PR)
3. 200x5

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8

Seated DB Curls:
1. 40x8
2. 40x8
3. 40x8

Cable Preacher Curls:
1. 10 plates x10
2. 10 plates x8

Cable Pressdowns:
1. 156x10
2. 156x10
3. 156x10

Reverse Grip Cable Pressdowns:
1. 10 plates x15
2. 10 plates x15

Workout Time: 90min




Didn't really do anything all day except lay around and have a killer workout. This having all of the time in the world has really been helping my recovery and gains in the gym lately. I'll have to make the most of the next 5 weeks or so before I start getting busy again. Tuesday is lower.

Chuckles

[Bnizzle163]

Been lurking a little but decided to say hey! Nice weight you're moving there and I dig the pic with Layne. You've definitely added some quality size from your competition photos. You get A LOT of carbs :D, what are your preferred sources? You must eat a lot of tasty carbs to avoid fiber overload lol.

[chuckles_345]

Been lurking a little but decided to say hey! Nice weight you're moving there and I dig the pic with Layne. You've definitely added some quality size from your competition photos. You get A LOT of carbs :D, what are your preferred sources? You must eat a lot of tasty carbs to avoid fiber overload lol.

Thanks for following along and posting! You legs are ridiculous. Remind me never to step onstage next to you or my legs will look even smaller than they are.

As far as carbs go, I am an ecto, however, my metabolism is actually slower than it was when I was 18-19. If you look back at some of my old logs, I was taking in well over 4000cal/day. These days its in the 3500-4000 range. That being said, I still am eating 500-550g carbs on my training days and 450-500g on my off/cardio days in the offseason. My main carb sources are oatmeal, brown rice, generic cheerios, low-fat triscuits, lean cuisines, yogurt, and wheat bread. I also eat a decent number of protein bars that contain some carbs.

Thanks again for following along.


Chuckles

[Bnizzle163]

Thanks for following along and posting! You legs are ridiculous. Remind me never to step onstage next to you or my legs will look even smaller than they are.

As far as carbs go, I am an ecto, however, my metabolism is actually slower than it was when I was 18-19. If you look back at some of my old logs, I was taking in well over 4000cal/day. These days its in the 3500-4000 range. That being said, I still am eating 500-550g carbs on my training days and 450-500g on my off/cardio days in the offseason. My main carb sources are oatmeal, brown rice, generic cheerios, low-fat triscuits, lean cuisines, yogurt, and wheat bread. I also eat a decent number of protein bars that contain some carbs.

Thanks again for following along.


Chuckles

Thanks dude. I actually consider my legs to be a weak point of mine, in terms of strength at least, so thanks :D. You must have some killer gas with all those carbs lol. I would! Especially with all that fiber :)

[chuckles_345]

Thanks dude. I actually consider my legs to be a weak point of mine, in terms of strength at least, so thanks :D. You must have some killer gas with all those carbs lol. I would! Especially with all that fiber :)

Its not that bad actually. I slowly increased my food after my contests and my body adapts. I did a diet last summer just to lean up where I dropped about 15lbs in 10 weeks or so and slowly increased food after that as well and didn't have too many issues.

Chuckles

[chuckles_345]

5-18 Tuesday: Lower

Diet: 203.5gP, 517.5gC, 85.5gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 355x3
2. 355x3
3. 355x3 (PR for 3x3, just for the record 355x5 is my pr for 1 set so I'm pretty pumped about this)
4. 355x2 (just for good measure)

Leg Extensions:
1. 225x12 (Tied PR)
2. 225x12 (Tied PR)
3. 225x10 drop to 150x10
4. 200x12 drop to 125x10 drop to 75x10

Occluded Leg Extensions (60sec rest):
1. 75x15
2. 75x12
3. 75x8
4. 75x6

Glute/Ham Raise:
1. 20x6
2. 20x5
3. 20x5

Ham Curls:
1. 200x8
2. 200x8
3. 200x8

Seated Ham Curls:
1. 156x15
2. 156x12

Seated Calf Raise:
1. 160x9
2. 160x7
3. 160x7
4. 140x8
5. 140x7

Standing Calf Raise:
1. 480x8
2. 480x8
3. 440x9
4. 440x9
5. 400x10

Workout Time: 85min



Lower back was tight going into this workout, but I got it to loosen up enough to squat. Had a solid day squatting and things went up easier than when I did 350 last week. Back started to tighten up again on my 4th set of squats so I called it a day on big compound movements and did a **** tun of machines. Wednesday is cardio and foam rolling.

Chuckles

[Bnizzle163]

Nice lower workout! Just out of curiosity, when doing your power days, do you progressively load as the weeks go on with percentages or just go for PR's every week? For example :
Week 1 : 55%
Week 2 : 70%
Week 3 : 82.5%
Week 4 : 90%
Week 5 : PR's week
Week 6: Deload, etc...

[chuckles_345]

Nice lower workout! Just out of curiosity, when doing your power days, do you progressively load as the weeks go on with percentages or just go for PR's every week? For example :
Week 1 : 55%
Week 2 : 70%
Week 3 : 82.5%
Week 4 : 90%
Week 5 : PR's week
Week 6: Deload, etc...

I don't do the percentage thing exactly, but I am trying to incorporate that idea. If you look back about 8 weeks or so on my squats I did 225 then 295 then 315 then 335 and I've been adding 5lbs a week since. I did 5x5 at first then dropped it to 3 sets of 5 then 5 sets of 3 and now I've dropped it to 3 sets of 3. Once I can't get 3 sets of 3 I'll probably drop back down and start working my way up again. So while I don't exactly do that progression, I am trying to do something similar.

I just looked back in my log and my progression for squats has gone something like this:
Week 1: 225 5x5
Week 2: 295 5x5
Week 3: 315 5x5
Week 4: 335 3 sets of 5
Week 5: 340 3 sets of 5
Week 6: 345 failed at getting 3 sets of 5
Week 7: 345 5 sets of 3
Week 8: 350 5 sets of 3
Week 9: 355 3x3


I did something similar for incline bench and pull ups during that time as well. I will probably have a week or 2 left in me on this progression and then drop back down and start building back up again.

Chuckles

[Bnizzle163]

I don't do the percentage thing exactly, but I am trying to incorporate that idea. If you look back about 8 weeks or so on my squats I did 225 then 295 then 315 then 335 and I've been adding 5lbs a week since. I did 5x5 at first then dropped it to 3 sets of 5 then 5 sets of 3 and now I've dropped it to 3 sets of 3. Once I can't get 3 sets of 3 I'll probably drop back down and start working my way up again. So while I don't exactly do that progression, I am trying to do something similar.

I just looked back in my log and my progression for squats has gone something like this:
Week 1: 225 5x5
Week 2: 295 5x5
Week 3: 315 5x5
Week 4: 335 3 sets of 5
Week 5: 340 3 sets of 5
Week 6: 345 failed at getting 3 sets of 5
Week 7: 345 5 sets of 3
Week 8: 350 5 sets of 3
Week 9: 355 3x3


I did something similar for incline bench and pull ups during that time as well. I will probably have a week or 2 left in me on this progression and then drop back down and start building back up again.

Chuckles
Nice! That looks good in terms of ensuring constant progress. I made the mistake of just going 5x5 all out my first few times running this split lol. It's no wonder I stalled out so quickly :(

[chuckles_345]

Nice! That looks good in terms of ensuring constant progress. I made the mistake of just going 5x5 all out my first few times running this split lol. It's no wonder I stalled out so quickly :(

Yea that sounds about right. I've done that in the past myself. You need to give yourself some room to progress.

Chuckles

[chuckles_345]

I've had some time on my hands recently and decided to look through some of my old workout logs. Here are a collection of some of my pr's. I don't consider myself terribly strong, but I think some of these numbers are at least respectable and this gives me concrete numbers to beat.


Squats:
365x4
355x5 and 3x3
350 for 5 sets of 3
340 for 3 sets of 5
315x10


Deadlifts:
485x1
465x2
455x3
445x5
365x10


Stiff Legged Deadlift:
355x3
335x5


Barbell Bench:
305x1


Incline Bench:
275x1
250x5
225x8


DB Bench:
110x6
105x9
100x11


Incline DB Bench:
100x10


Pull Ups:
70 for 5x5


Rack Deadlifts:
565x3
555x5
495x8


DB Military:
80x6
75x10
70x13



I hope to shatter most of these within the next couple of years. Many of them I've set over the past couple of months.


Chuckles

[chuckles_345]

5-19 Wednesday: Cardio

Diet: 200gP, 478gC, 81gF, 3440cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Sprints: 20min




5-20 Thursday: Chest/Back

Diet: 197.5gP, 528.5gC, 87.5gF, 3690cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Chest/Back

DB Bench:
1. 100x12 (PR)
2. 100x9
3. 100x8
4. 100x6
5. 85x10

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12
3. 60x12

Pull Ups:
1. 35x11 (PR)
2. 35x8
3. 35x7
4. 35x6
5. bw x10

Chest Supported DB Row:
1. 80x10
2. 80x8
3. 70x12
4. 70x10

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10
3. 230x8
4. 180x12

DB Shrugs:
1. 120x12 (Tied PR)
2. 120x12 (Tied PR)
3. 120x12 (Tied PR)
4. 120x12 (Tied PR)

Lying Rope Pulldown:
1. 180x15 (Tied PR)
2. 180x15 (Tied PR)
3. 180x15 (Tied PR)

Workout Time: 80min





5-21 Friday: Legs

Diet: 217gP, 500.5gC, 83.5gF, 3620cal
Water: 1.5 gallons
Sleep: 7hrs

Workout: Legs

Hack Squat:
1. 280x12 (PR no touch)
2. 280x12 (PR no touch)
3. 280x10
4. 280x8
5. 230x12

Leg Press:
1. 590x15
2. 680x10

Lunges:
1. 40x12
2. 40x10

Leg Extensions:
1. 175x12
2. 175x12
3. 175x10
4. 175x10
5. 175x10 drop to 100x10
6. 150x12 drop to 75x12

Bodyweight Glute/Ham Raise:
1. 12
2. 10
3. 7

Ham Curl:
1. 150x10
2. 150x10
3. 150x10
4. 120x15
5. 120x15

Standing Calf Raise:
1. 480x12
2. 480x10
3. 480x8
4. 400x12
5. 400x10
6. 400x9

Seated Calf Raise:
1. 110x12
2. 110x12
3. 110x10
4. 110x10
5. 100x11
6. 90x12

Workout Time: 95min





5-22 Saturday: Shoulders/Arms (At The Press Gym in the Twin Cities)

Diet: 203gP, 480gC, 88.5gF, 3530cal
Water: 1.5 gallons
Sleep: 6hrs


Workout: Shoulders/Arms

Hammer Strength Military:
1. 180x12
2. 200x12
3. 220x8
4. 230x6

1 Arm Side Raise:
1. 45x12 (PR)
2. 45x10
3. 45x10

Rear Delts on Pec Deck:
1. 80x12
2. 100x12
3. 100x10

Seated DB Curl:
1. 45x10 (PR)
2. 45x9
3. 45x7
4. 35x11

Skull Crushers:
1. 115x9
2. 115x7
3. 115x6
4. 95x10

Hammer Strength Curl Machine:
1. 70x12
2. 70x10
3. 70x10

Hammer Strength Pressdown:
1. 70x10
2. 70x10
3. 70x8

Lying Cable Curl:
1. 45x12
2. 45x10
3. 45x8

Reverse Grip Pressdowns:
1. 100x15
2. 100x15
3. 100x15

Workout Time: 80min





5-23 Sunday: Off Day

Diet: 196gP, 405.5gC, 92gF, 3235cal
Water: 1.5 gallons
Sleep: 10hrs





Some solid workouts over the past few days. Worked security backstage for the Mr. Natural MN figure portion on Friday night and then was in the crowd all day saturday. The show was the largest natural show in the country so far this year with over 170 competitors counting ametures and pros over 2 days. I got a workout in at the Press gym which is one of the top 3 gyms I've ever lifted at. I'm motivated as hell after the MN show because the open-middle had 4 guys that had been in overall posedowns for pro cards recently and I don't know if I would have even taken top 5 so I need to step it up in the gym.


Chuckles

[chuckles_345]

5-24 Monday: Lower (was supposed to be upper but my legs are a weak point and I was amped up from the contest this past weekend so I swapped days)

Diet: 204.5gP, 527gC, 86gF, 3700cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Squats:
1. 360x3
2. 360x3
3. 360x3
4. 360x3
5. 360x3 (HUGE PR FOR 5X3, my best ever is 365x4 for 1 set so this was huge for me)

Leg Extensions:
1. 250x10 (PR)
2. 250x8 (also would have been a pr until I got 10 on set 1)
3. 200x15 (PR)

SLD:
1. 315x5
2. 315x5
3. 315x5

Glute/Ham Raise:
1. 20x6
2. 20x5

Ham Curls:
1. 180x7
2. 150x10

Standing Calf Raise:
1. 600x9
2. 600x8
3. 600x7
4. 600x6
5. 600x5

Donkey Calf Raise: (weight belt between legs leaning over onto smith bar, haven't done these forever)
1. 90x15 (Tied PR)
2. 90x15 (Tied PR)
3. 115x12 (PR)
4. 115x12 (PR)
5. 115x12 (PR)

Workout Time: 90min







5-25 Tuesday: Upper

Diet: 199gP, 518gC, 82.5gF, 3610cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

Incline Bench:
1. 250x4 (1 rep shy of pr)
2. 250x3
3. 225x7 (1 rep shy of pr, however pr was set on 1st set not 3rd)

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x15 (Tied PR)

Pull Ups:
1. 75x4 (PR)
2. 70x5 (Tied PR)
3. 45x7

Reverse Grip Pulldowns:
1. 204x8 (Tied PR)
2. 204x7
3. 204x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
3. 100x12 (Tied PR)
4. 100x12 (Tied PR)

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8
4. 35x10
5. 30x12

Preacher Curls:
1. 105x7 (PR)
2. 105x5
3. 95x7

Lying Cable Curls on Cable Row:
1. 48x12 (Tied PR)
2. 48x12 (Tied PR)

Skull Crushers:
1. 125x7
2. 125x6
3. 115x8

Reverse Grip Pressdowns:
1. 120x12
2. 120x12

Workout Time: 85min




2 great workouts the past 2 days. Going to the contest was what I needed to crank my training to an all new level. I actually had someone comment on Tuesday near the end of my workout that he knew I always trained hard but he had never seen me train so hard. Other than that I finished up and submitted a manuscript so hopefully things with that go well. Wednesday will be a tun of relaxing and recovering fro these 2 brutal workouts and I'll also do some HIIT and foam rolling.

Chuckles

[Bnizzle163]

Some solid workouts over the past few days. Worked security backstage for the Mr. Natural MN figure portion on Friday night and then was in the crowd all day saturday. The show was the largest natural show in the country so far this year with over 170 competitors counting ametures and pros over 2 days. I got a workout in at the Press gym which is one of the top 3 gyms I've ever lifted at. I'm motivated as hell after the MN show because the open-middle had 4 guys that had been in overall posedowns for pro cards recently and I don't know if I would have even taken top 5 so I need to step it up in the gym.


Chuckles

It's amazing how motivating it can be to go to a bb show. It just makes you want to step on stage right then and there with the best package possible! Definitely fuels my fire in the gym as well.

[RichKnapp]

You know I'm here. May not post much but I'm here bro.

[chuckles_345]

It's amazing how motivating it can be to go to a bb show. It just makes you want to step on stage right then and there with the best package possible! Definitely fuels my fire in the gym as well.

Yea I definitely agree. I've been stepping into the gym wanting to force myself to endure some pain lately.



You know I'm here. May not post much but I'm here bro.

Thanks Rich!

Chuckles

[chuckles_345]

5-26 Wednesday: Cardio

Diet: 200.5gP, 473.5gC, 87gF, 3425cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min





5-27 Thursday: Back/Shoulders

Diet: 200.5gP, 510gC, 83.5gF, 3595cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Shoulders

Pendlay Row Off Ground:
1. 185x10
2. 185x10
3. 185x10
4. 185x10

Neutral Grip Pull Ups:
1. 45x8 (Tied PR)
2. 45x7
3. bw x10

Reverse Grip Pull Ups:
1. 180x10
2. 180x10
3. 180x8

Chest Supported DB Row:
1. 70x12
2. 70x12
3. 70x12

Shrugs:
1. 275x12
2. 275x12
3. 275x12

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10

Straight Arm Pressdowns:
1. 60x10
2. 48x12

DB Military:
1. 70x10
2. 70x10
3. 70x10 (Pretty sure this is the best I've done for 3 sets of 10)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10
4. 30x12

Cable Rear Delts/Back Hybrid:
1. 36x15 (Tied PR)
2. 36x12
3. 36x10

Workout Time: 85min




Not much going on outside of lifting lately as I'm done with grad school here and am waiting around to move to Illinois in June. Had to do cardio inside on Wednesday because it was raining. Thursday's workout wasn't too great. I tried to mix things up with some different lifts and by doing more angles and less sets per angle, but it wasn't the greatest. I still got in and got it done though. I guess every workout can't be amazing and some have to be mediocre. Friday is legs and then I'm heading out of town for the long weekend. The plan is to take Saturday off, Sunday I'll get my chest/arms workout in hopefully with Rich "Freak on Wheels" Knapp, and Monday will also be an off day. Next week I will probably be training 5 days straight Tuesday-Sat because of taking Mon off.

Chuckles

[Bnizzle163]

5-26 Wednesday: Cardio

Diet: 200.5gP, 473.5gC, 87gF, 3425cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min





5-27 Thursday: Back/Shoulders

Diet: 200.5gP, 510gC, 83.5gF, 3595cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Shoulders

Pendlay Row Off Ground:
1. 185x10
2. 185x10
3. 185x10
4. 185x10

Neutral Grip Pull Ups:
1. 45x8 (Tied PR)
2. 45x7
3. bw x10

Reverse Grip Pull Ups:
1. 180x10
2. 180x10
3. 180x8

Chest Supported DB Row:
1. 70x12
2. 70x12
3. 70x12

Shrugs:
1. 275x12
2. 275x12
3. 275x12

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10

Straight Arm Pressdowns:
1. 60x10
2. 48x12

DB Military:
1. 70x10
2. 70x10
3. 70x10 (Pretty sure this is the best I've done for 3 sets of 10)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10
4. 30x12

Cable Rear Delts/Back Hybrid:
1. 36x15 (Tied PR)
2. 36x12
3. 36x10

Workout Time: 85min




Not much going on outside of lifting lately as I'm done with grad school here and am waiting around to move to Illinois in June. Had to do cardio inside on Wednesday because it was raining. Thursday's workout wasn't too great. I tried to mix things up with some different lifts and by doing more angles and less sets per angle, but it wasn't the greatest. I still got in and got it done though. I guess every workout can't be amazing and some have to be mediocre. Friday is legs and then I'm heading out of town for the long weekend. The plan is to take Saturday off, Sunday I'll get my chest/arms workout in hopefully with Rich "Freak on Wheels" Knapp, and Monday will also be an off day. Next week I will probably be training 5 days straight Tuesday-Sat because of taking Mon off.

Chuckles

Pendlay rows?? Those definitely rock man.

What part of Illinois you moving to?

[chuckles_345]

Pendlay rows?? Those definitely rock man.

What part of Illinois you moving to?


Thanks, I like Pendlay rows, I'm just always cautious with them because of my lower back history. I'm moving to Champaign in mid-June to start working on a PhD.

Chuckles

[Bnizzle163]

Thanks, I like Pendlay rows, I'm just always cautious with them because of my lower back history. I'm moving to Champaign in mid-June to start working on a PhD.

Chuckles

Nice! Good job man. Those pretty far south of me. If you're ever in the Chicago land area, let me know and maybe we can get a lift in!

[musclemass22]

Hey Pete....big numbers man! I was wondering if you had any off-season pics? I was just curious how lean you've stayed with the extended off-season. Keep pounding away. You are going to look night and day from your last show when the time comes--Brian

[chuckles_345]

Nice! Good job man. Those pretty far south of me. If you're ever in the Chicago land area, let me know and maybe we can get a lift in!

Sounds good. I'm not sure if I will ever be in the area, but if I am, I will def. let you know.




Hey Pete....big numbers man! I was wondering if you had any off-season pics? I was just curious how lean you've stayed with the extended off-season. Keep pounding away. You are going to look night and day from your last show when the time comes--Brian

Thanks! I don't have any recent offseason pics. If you look at my progress pics, I have pics after my cut last summer when I got back down to the upper 170's, the 2nd to last pic is 192lbs last spring. I'm currently sitting at 189lbs give or take and I'm just as strong if not stronger than I was last spring on basically every lift which means I must have gained some muscle in the past year.

The way I have stayed lean is by gaining weight slowly, and then mixing in cuts. I competed spring of 2008 at 162-163lbs onstage. I slowly worked my way up to 192lbs by the end of June 2009 so 30lbs in about 14 months. Then I cut for about 10 weeks and got down to I believe the lowest was 176.5lbs in early September. I've slowly worked my way back up to 189lbs since then so about 12-13lbs or so in the past 9 months or so. The reason the weight gain post cut was so low was because I slowly added food back. I didn't get above 180lbs again until almost Thanksgiving because I added food back in slowly to get my metabolism running again after the cut. I plan on attempting to get up to 195lbs with semi-visible abs (they are semi-visible at the moment) and then cutting back down to the low 180's over 8 weeks give or take and working my way back up.

I hope that helps. Let me know if you have any more questions. I'm doing my best trying to not turn into a blimp with the 4yr offseason. I still have at least 1.5 yrs until I have to start dieting so I have a while yet.


Chuckles

[chuckles_345]

5-28 Friday: Legs

Diet: 194.5gP, 519gC, 82.5gF, 3595cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hammer Strength V Squat:
1. 5 plates per side x11 (PR!!!)
2. 5 plates per side x8
3. 5 plates per side x6
4. 4 plates per side x10

RDL on Hack Squat Machine:
1. 230x12
2. 250x12
3. 270x10
4. 280x10 (Tied PR)

Hack Squat:
1. 230x10
2. 230x10 (Lower back and legs overall absolutely shot by this point)

Leg Extension:
1. 175x12
2. 175x12
3. 175x10
4. 175x10
5. 175x8 drop to 125x7
6. 175x8 drop to 100x10

Ham Curl:
1. 150x12
2. 150x10
3. 150x8
4. 120x10

Adductor:
1. 150x15
2. 150x12

Abductor:
1. 150x15
2. 150x15

Standing Calf Raise:
1. 480x12
2. 480x10
3. 400x10
4. 320x12

Seated Calf Raise:
1. 110x12
2. 110x12
3. 110x10
4. 90x12

Donkey Calf Raise using dip belt bending over smith bar:
1. 90x15
2. 90x15
3. 90x15
4. 90x15

Workout Time: 100min



Absolute leg distruction. Was totally beat after this one and really happy with my huge v squat pr. Previously my best was 4 sets of 10 and a set of 9 with 4 plates and a 25 and 4 plates x13.





5-29 Saturday: Off Day



5-30 Sunday: Chest/Arms w/ Rich "Freak on Wheels" Knapp at Golds in Appleton

DB Bench:
1. 105x8 (PR)
2. 105x7
3. 90x11

Hammer Strength Incline Press:
1. 2 plates per side x9
2. 2 plates per side x8
3. 1 plate +25 per side x12

Rich's Chest Finisher: 2 sets

Seated DB Curls:
1. 47.5x10 (PR)
2. 47.5x9
3. 47.5x7
4. 40x12 (Tied PR)

Skull Crushers:
1. 90x12
2. 90x12
3. 90x12
4. 90x10

Lying Cable Curl:
1. 150x10
2. 150x10
3. 120x15
4. 120x15

Reverse Grip Pressdown:
1. 50x15
2. 70x15
3. 70x15
4. 70x15

Workout Time: 80min



Solid workout. Here is a vid Rich's wife took of me pressing the 105's for 8.

http://www.youtube.com/watch?v=bxodSxG_xPU&feature=player_embedded

Had a lot of fun and hope to train again with Rich when I get back to the Appleton area.




5-31 Monday: Off Day



The plan for this week is Tues Upper, Wed Lower (going for 365 on squats if I feel good), Thurs Back/Chest, Fri Shoulders/Arms, Sat Legs with Brain Alhstrom, and Sunday a much needed off day after what should be a productive week in the gym.




Chuckles

[RichKnapp]

I had a great time to Pete, and look forward to training with you again. Great work out.

[Bnizzle163]

Great control on those 105's, pete!

[chuckles_345]

I had a great time to Pete, and look forward to training with you again. Great work out.


Great control on those 105's, pete!


Thanks guys!

Chuckles

[RichKnapp]

Great control on those 105's, pete!
lol He had to, my gimpy @ss isn't much of a spotter. lol All I'm good for as a partner is a big mouth. ROFLMAO

;)

[musclemass22]

Sounds good. I'm not sure if I will ever be in the area, but if I am, I will def. let you know.





Thanks! I don't have any recent offseason pics. If you look at my progress pics, I have pics after my cut last summer when I got back down to the upper 170's, the 2nd to last pic is 192lbs last spring. I'm currently sitting at 189lbs give or take and I'm just as strong if not stronger than I was last spring on basically every lift which means I must have gained some muscle in the past year.

The way I have stayed lean is by gaining weight slowly, and then mixing in cuts. I competed spring of 2008 at 162-163lbs onstage. I slowly worked my way up to 192lbs by the end of June 2009 so 30lbs in about 14 months. Then I cut for about 10 weeks and got down to I believe the lowest was 176.5lbs in early September. I've slowly worked my way back up to 189lbs since then so about 12-13lbs or so in the past 9 months or so. The reason the weight gain post cut was so low was because I slowly added food back. I didn't get above 180lbs again until almost Thanksgiving because I added food back in slowly to get my metabolism running again after the cut. I plan on attempting to get up to 195lbs with semi-visible abs (they are semi-visible at the moment) and then cutting back down to the low 180's over 8 weeks give or take and working my way back up.

I hope that helps. Let me know if you have any more questions. I'm doing my best trying to not turn into a blimp with the 4yr offseason. I still have at least 1.5 yrs until I have to start dieting so I have a while yet.


Chuckles


I'm jealous because you seem like you have a great plan! I always just wing it. We have pretty similar builds though is why I asked. I got up to 194 last December after my vacation to Jamaica. I think I weighed about 165 for the Des Moines show. I was 178 this morning. Not sure if I want to start my bulk yet or wait for the end of Summer. I like bulking in the Fall/Winter so I can wear sweatshirts! Going to Mexico in November and would like to be lean for that and going to Vietnam for 4 weeks next April. Kind of a predicament as far staying lean or starting my progress for shows in 2012. I never let myself get sloppy though. Keep plugging away and make sure you give a heads up on your contest plans so I can avoid those shows:)--Brian

[Bnizzle163]

lol He had to, my gimpy @ss isn't much of a spotter. lol All I'm good for as a partner is a big mouth. ROFLMAO

;)

Lol. Well you did a great job doing your part then hahaha

[chuckles_345]

lol He had to, my gimpy @ss isn't much of a spotter. lol All I'm good for as a partner is a big mouth. ROFLMAO

;)

It was still motivating to lift with you, Rich. I actually train by myself 99% of the time and don't use a spotter most of the time so it wasn't much different from normal as far as having a spotter goes.




I'm jealous because you seem like you have a great plan! I always just wing it. We have pretty similar builds though is why I asked. I got up to 194 last December after my vacation to Jamaica. I think I weighed about 165 for the Des Moines show. I was 178 this morning. Not sure if I want to start my bulk yet or wait for the end of Summer. I like bulking in the Fall/Winter so I can wear sweatshirts! Going to Mexico in November and would like to be lean for that and going to Vietnam for 4 weeks next April. Kind of a predicament as far staying lean or starting my progress for shows in 2012. I never let myself get sloppy though. Keep plugging away and make sure you give a heads up on your contest plans so I can avoid those shows:)--Brian

Brian, It looks like you have good motivation to stay lean. I think that a person who is looking to make major improvements to their physique needs to put on 20-30lbs over stage weight in order to do so, but any more than about 30lbs or so is typically just wasteful. As far as 2012 goes, I have no idea what part of the year or what shows I'll be doing, but it will be 2-3 NANBF or OCB shows (maybe and that's a strong maybe I'd consider an NGA show), but I will be sticking with the NANBF and OCB if possible. I don't think you need to avoid me at those shows, I'm really not that impressive, I just get leaner than most people, however, I didn't have striated glutes last time which means I can get leaner than I was. But overall, I'm not really that big and imo I look kind of lanky when I get lean because I don't carry enough mass. Regardless, I'm working my ass off to improve those things and it would be fun to get onstage with you sometime in the future.



Lol. Well you did a great job doing your part then hahaha

Thanks!



Chuckles

[Trapzillaoo7]

You ready to tear it up in a few days? I'm JACKED!

Brian

[chuckles_345]

You ready to tear it up in a few days? I'm JACKED!

Brian

I'm ready to go. Worked up to 385 for a single on squats yesterday which is a pr for me. Legs aren't feeling too bad today and I should be good to go for Saturday.

Chuckles

[chuckles_345]

6-1 Tuesday: Upper

Diet: 220.5gP, 520gC, 74gF, 3630cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper

DB Military Press:
1. 80x6 (Tied PR)
2. 80x5
3. 80x5

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x12 (Tied PR)

Lat Pulldown:
1. 216x8 (PR)
2. 228x7 (PR)

Reverse Grip Pulldowns:
1. 228x8 (PR)
2. 228x7

Hammer Strength High Row:
1. 270x8 (Tied PR)
2. 290x7 (PR)
3. 300x5 (PR)

Chest Supported Row:
1. 115x8
2. 115x6

Biangular Pulldown Machine:
1. 200x12

Dips:
1. 90x8
2. 90x8
3. 90x8 (Pretty sure this is a pr for 3x8)

Pec Deck:
1. 200x15 (Tied PR)
2. 200x12

Cable Preacher Curl:
1. 14 plates x7 (PR)
2. 14 plates x6
3. 14 plates x5

Lying Cable Curl on Cable Row:
1. 60x9 (PR)
2. 60x8

Heavy Stack V Bar Pressdown:
1. 80x8 (PR by default)
2. 80x8 (PR by default)
3. 80x8 (PR by default)

Reverse Grip Pressdown:
1. 132x10 (PR)
2. 132x10 (PR)

Workout Time: 80min





6-2 Wednesday: Lower

Diet: 203gP, 520gC, 82gF, 3630cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Squats:
1. 365x3 (1 rep shy of PR)
2. 375x2 (PR)
3. 385x1 (PR!!!)
4. 315x5 (super deep, pretty sure my ass touched my ankles on some of these reps)

Glute/Ham Raise:
1. 20x6
2. 20x6
3. 20x5

Leg Extension:
1. 250x12 (PR)
2. 250x10
3. 250x8
4. 200x12

Ham Curl:
1. 180x10
2. 180x8
3. 150x10
4. 150x10

Standing Calf Raise:
1. 600x10
2. 600x8
3. 520x10
4. 520x7
5. 480x8
6. 480x7
7. 440x7
8. 400x9
9. 400x8
10. 400x8

Workout Time: 75min




A couple of great workouts to start the week. I'm really happy with my squat numbers. I put 365 on my back for the 1st time since I hurt my back doing 365x4 which is still a pr last spring. I did 365x3, but had a mental block and couldn't convince myself to do rep 4 since that is how I hurt my back last spring. So I got pissed off slapped 10lbs more on it, keep in mind I've never put more than 365 on my back ever for squats and did it for a double which was a huge pr. As I was preparing for my last set the song for the natural bodybuilding youtube video came on and all I could picture was Doug Miller and Tommy Jeffers repping 4 plates + in the video so I slapped 385 on the bar and got a single. I think I got over my metal block and if I'm feeling good next week I will try to do multiple sets of 365 for triples. Thursday is back/chest, Friday is shoulders/arms, and Saturday is legs with Brian Ahlstrom. Sunday I plan on doing absolutely nothing and recovering.

Chuckles


Edit: Here is the link the to song that came on along with the badass youtube vid.

http://www.youtube.com/watch?v=cnLsXWC2eIo

[chuckles_345]

6-3 Thursday: Chest/Back

Diet: 207.5gP, 511gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Chest/Back

Incline DB Bench:
1. 100x10 (Tied PR)
2. 100x8
3. 100x7
4. 90x8
5. 85x8

DB Bench:
1. 85x8
2. 75x10

Cable Crossovers:
1. 72x10 (PR)
2. 60x12
3. 60x10

Chest Supported DB Rows:
1. 90x10 (PR)
2. 90x10 (PR)
3. 90x10 (PR)
4. 90x9
5. 90x8

Pull Ups:
1. 25x9
2. 25x8
3. 25x6
4. bw x9
5. bw x7

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10
3. 180x15

Lying Rope Pulldown:
1. 192x14 (PR)
2. 192x12
3. 192x10
4. 192x10

Cable Crossover Pulldown:
1. 72x15
2. 72x12
3. 72x10

Workout Time: 85min





Solid workout. Did my usual alternating between a chest lift and a back lift, had a great pumped, and was drenched in sweat by the end of this thing. Friday is shoulders/arms and then legs with Brian Ahlstrom Sat.

Chuckles

[Trapzillaoo7]

Chuckles,
Are you ready to RIP IT UP!

Brian

[chuckles_345]

Here is a link to pics from today's workout with fellow Team Norton member Brian Ahlstrom. Keep in mind Brian is just 2 weeks removed from his last offseason and I'm 30lbs above contest weight, but he def makes me look fat.


http://community.webshots.com/album/577881790VPafJO


Chuckles

[Trapzillaoo7]

Pete,
Thanks for the killer workout today. Walking will be optional for a few days and dead lifts will be REAL fun tomorrow, lol. Take care brother!

Brian


Here is a link to pics from today's workout with fellow Team Norton member Brian Ahlstrom. Keep in mind Brian is just 2 weeks removed from his last offseason and I'm 30lbs above contest weight, but he def makes me look fat.


http://community.webshots.com/album/577881790VPafJO


Chuckles

[EricTheRed]

Here is a link to pics from today's workout with fellow Team Norton member Brian Ahlstrom. Keep in mind Brian is just 2 weeks removed from his last offseason and I'm 30lbs above contest weight, but he def makes me look fat.


http://community.webshots.com/album/577881790VPafJO


Chuckles

saw the pics on FB today pete, looks like you guys showed The Gym whats up lol. Good job

[chuckles_345]

Pete,
Thanks for the killer workout today. Walking will be optional for a few days and dead lifts will be REAL fun tomorrow, lol. Take care brother!

Brian

No problem. I had a blast and I'm curious to hear how deads go for you tomorrow because I can't imagine you will have much leg drive. As I told you that workout was pretty typical of what I do on my leg hyper day. My body as adapted to the increased volume and frequency and I'll be recovered to squat again Tuesday. We will def have to get a workout in again sometime.




saw the pics on FB today pete, looks like you guys showed The Gym whats up lol. Good job

Thanks! I may not be the biggest or strongest guy in the world, but I would be willing to be that my effort and intensity in my workouts and the other aspects of this sport rival almost anyone. Hopefully that will pay off in the future.

Chuckles

[EricTheRed]

No problem. I had a blast and I'm curious to hear how deads go for you tomorrow because I can't imagine you will have much leg drive. As I told you that workout was pretty typical of what I do on my leg hyper day. My body as adapted to the increased volume and frequency and I'll be recovered to squat again Tuesday. We will def have to get a workout in again sometime.





Thanks! I may not be the biggest or strongest guy in the world, but I would be willing to be that my effort and intensity in my workouts and the other aspects of this sport rival almost anyone. Hopefully that will pay off in the future.

Chuckles

I try to do the same, i dont want to be those guys at the gym all day long just doing "fluff work" lol. Also are you still training 4 days a week or 5? Also how the hell do you do RDLs on the hack machine?

[RichKnapp]

cool pics, looks like you all got down to bussness. ^5

[chuckles_345]

I try to do the same, i dont want to be those guys at the gym all day long just doing "fluff work" lol. Also are you still training 4 days a week or 5? Also how the hell do you do RDLs on the hack machine?

I'm training 5 days a week right now and doing 1 session of HIIT most weeks with 1 day off (usually Sunday). You can do RDL on the hack by turning backwards facing the machine and then bending at the waist sticking your ass out like an RDL and then pushing your hips forward to get the weight back up. Hopefull that makes sense? If not, I'll just have to show you sometime before I leave.




cool pics, looks like you all got down to bussness. ^5

Thanks Rich! It was a good time.



Chuckles

[EricTheRed]

I'm training 5 days a week right now and doing 1 session of HIIT most weeks with 1 day off (usually Sunday). You can do RDL on the hack by turning backwards facing the machine and then bending at the waist sticking your ass out like an RDL and then pushing your hips forward to get the weight back up. Hopefull that makes sense? If not, I'll just have to show you sometime before I leave.





Thanks Rich! It was a good time.



Chuckles

i tried to figure it out in my head and it makes some sense, i'll have to try it out tomorrow

[chuckles_345]

i tried to figure it out in my head and it makes some sense, i'll have to try it out tomorrow

Alright, let me know how it goes.

Chuckles

[chuckles_345]

6-4 Friday: Shoulders/Arms

Diet: 130.5gP, 344gC, 30.5gF, 2175cal + cheat meal of spicy chicken, loaded potato, mashed potato, veggies, salad, and a breadstick
Water: 1.5 gallons
Sleep: 9hrs


Workout: Shoulders/Arms

Biangular Military Machine:
1. 150x10
2. 150x9

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x12 (Tied PR)
3. 35x10
4. 35x8

Side Raise Machine:
1. 80x15
2. 80x15
3. 80x12
4. 80x12

Standing EZ Bar Curls:
1. 105x10
2. 105x9
3. 105x8
4. 105x8

DB Curls:
1. 35x12
2. 35x10
3. 35x8

Lying Cable Curls on Cable Row:
1. 48x15
2. 48x12
3. 48x12

Skull Crushers:
1. 115x10
2. 115x10
3. 115x9
4. 115x7

Overhead Rope Extension:
1. 10 plates x12
2. 10 plates x12
3. 10 plates x12

Reverse Grip Pressdowns:
1. 120x12
2. 120x12
3. 120x12

Workout Time: 75min



Nothing too special about this workout as far as weight moved goes, but I went in, moved fairly quickly, and had a huge pump and was drenched in sweat by the end.








6-5 Saturday: Legs (with Brian Ahlstrom)

Diet: 196.5gP, 523.5gC, 83gF, 3625cal
Water: 2 gallons
Sleep: 8hrs


Workout: Legs

Hammer Strength V Squat:
1. 5 plates +10 per side x10 (PR)
2. 5 plates +10 per side x7
3. 5 plates per side x7
4. 4 plates per side x13

Hack Squat:
1. 230x10
2. 230x10

Glute/Ham Raise:
1. 10x10
2. 10x8
3. 10x6

Leg Extensions:
1. 175x15
2. 175x12
3. 175x10
4. 150x12

Occluded Leg Extensions:
1. 75x15
2. 75x12
3. 75x10
4. 75x8

Ham Curl:
1. 150x15
2. 150x12
3. 150x12
4. 150x10
5. 150x10

Seated Calf Raise:
1. 140x15
2. 140x12
3. 140x10
4. 140x8
5. 140x8
6. 90x15

Occluded Calf Raise:
1. 120x15
2. 120x8
3. 120x5
4. 120x3

Workout Time: 105min



Solid leg workout with Brian Ahlstrom. Had a huge pump basically everywhere in my lower body at some point during this thing. Hopefully we will be able to get a workout in again sometime. Here are some pics from the workout and a couple progress pics at the end of both Brian and myself.

http://community.webshots.com/album/577881790VPafJO



Chuckles

[chuckles_345]

6-6 Sunday: Off Day

Diet: 203.5gP, 447gC, 82gF, 3340cal
Water: 1.5 gallons
Sleep: 9 1/2hrs






6-7 Monday: Upper

Diet: 212.5gP, 518.5gC, 80gF, 3645cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

Barbell Bench (1st time since Sept '07):
1. 245x5
2. 265x4 (still had 1 in the tank)
3. 275x3 (Tied all time PR, apprently pressing the 100lb dbs on a regular basis kept my strength up)

Pec Deck:
1. 225x12 (PR)
2. 225x9

Pull Ups:
1. 70x5 (Tied PR)
2. 70x5 (Tied PR)
3. 70x4
4. 45x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)
3. 100x12 (Tied PR)

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10
3. 230x10

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 30x12

Side Raise Machine:
1. 100x10
2. 80x12

Preacher Curl:
1. 105x7 (Tied PR)
2. 105x6
3. 95x7

Cable Preacher Curl:
1. 10 plates x10
2. 10 plates x9

Skull Crushers:
1. 125x8
2. 125x6
3. 115x8

Kneeling Rope Pressdown:
1. 14 plates x12
2. 14 plates x10

Workout Time: 90min




Solid workout to start off the week. I'm not a huge fan of bench press and personally think it is very overrated in most gyms as it is all anyone does. I've also gotten better development from doing dbs over the past few years. With that being said, I figured I'd see where I was at. Even though I haven't trained the movement in nearly 3yrs, I still matched an all time pr getting 275 for a triple. Rest of the workout was solid as well.

Chuckles

[chuckles_345]

6-8 Tuesday: Legs

Diet: 199gP, 523gC, 88.5gF, 3685cal
Water: 1.5 gallons
Sleep: 8hrs



Workout: Legs

Squats:
1. 365x3
2. 365x3
3. 365x3 (PR for 3x3)

Glute/Ham Raise:
1. 20x7
2. 20x6
3. 20x5

Leg Extension:
1. 262.5x10 (PR)
2. 262.5x8
3. 250x8
4. 225x10
5. 200x12

Ham Curl:
1. 200x8
2. 200x7
3. 180x8
4. 520x8
5. 520x7

Standing Calf Raise:
1. 600x8
2. 600x7
3. 600x5
4. 520x8
5. 520x7

Seated Calf Raise:
1. 140x9
2. 140x7
3. 120x10
4. 120x8
5. 110x10

Workout Time: 70min




Solid morning workout. Hit a solid pr on squats. Really happy with how my squat has progressed over the past few months. Spent the rest of the day starting to pack and relaxing. Wednesday is HIIT cardio.

Chuckles

[chuckles_345]

6-9 Wednesday: Cardio

Diet: 195.5gP, 488gC, 87.5gF, 3520cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Sprints: 20min






6-10 Thrusday: Back/Chest

Diet: 197.5gP, 530gC, 87.5gF, 3700cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

DB Bench:
1. 100x12 (Tied PR)
2. 100x10
3. 100x8
4. 100x6

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12
3. 60x10

Chest Supported DB Row:
1. 90x10 (Tied PR)
2. 90x8
3. 80x10
4. 80x8

Lat Pulldown:
1. 204x9
2. 192x8
3. 180x10

Reverse Grip Pulldown:
1. 180x8
2. 168x10
3. 168x8

Double Handle Cable Row:
1. 144x12
2. 156x12
3. 156x10
4. 144x12

Smith Shrugs:
1. 3 plates per side x10
2. 3 plates per side x10
3. 2 plates +25 x12
4. 2 plates +25 x12

Bent Over Wide Grip Double Handle Cable Row:
1. 96x15
2. 96x15
3. 96x12

Lying Ropw Pulldown:
1. stack x12 (PR)
2. stack x10
3. 180x12
4. 180x12

Workout Time: 90min






6-11 Friday: Legs

Diet: 190gP, 529gC, 87.5gF, 3665cal
Water: 2 gallons
Sleep: 9hrs


Workout: Legs

Hammer Strength V Squats:
1. 5 plates +25 per side x10 (PR)
2. 5 plates +25 per side x7
3. 5 plates per side x8
4. 4 plates +25 per side x10
5. 4 plates per side x13

Leg Extensions:
1. 175x15
2. 175x15
3. 175x12
4. 175x12
5. 175x10
6. 175x10
7. 175x10

Glute/Ham Raise:
1. 10x10
2. 10x8
3. 10x6

Ham Curls:
1. 150x12
2. 150x12
3. 150x10

Adductor:
1. 160x15
2. 160x15

Abductor:
1. 160x15
2. 160x15

Leg Press Calf Raise:
1. 4 plates per side x12
2. 5 plates per side x12
3. 5 plates per side x12
4. 5 plates per side x10

Standing Calf Raise:
1. 400x15
2. 400x12
3. 400x10
4. 400x10

Seated Calf Raise:
1. 110x12
2. 110x10
3. 100x10
4. 90x10

Workout Time: 85min





Couple of solid workouts the past few days. Bodyweight has crept up to 191lbs or so a bit faster than I wanted. I haven't really changed anything so I guess its probably not a bad thing. The plan is to slowly work my way to 195lbs and then cut back down to the low-mid 180's and then slowly head back up in weight again. Saturday will be Shoulders/Arms, Sunday will be an off day and packing, and then I have 1 more week of workouts at my current gym before moving and taking 4-5 days off.

Chuckles

[chuckles_345]

6-12 Saturday: Shoulders/Arms

Diet: 193gP, 515gC, 78.5gF, 3540cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Arms

DB Military:
1. 75x10 (1 rep shy of pr grrr)
2. 75x8
3. 70x8

1 Arm Side Raise:
1. 50x10 (PR, but a little sloppy)
2. 50x8 (also a little sloppy
3. 40x10 (more strict)

Seated Side Raise:
1. 30x12
2. 30x12

Cable Rear Delts:
1. 36x12
2. 36x12

DB Curls:
1. 45x11 (PR)
2. 45x8
3. 40x8
4. 35x10

Spider Curls:
1. 55x12
2. 65x12 (Tied PR)
3. 65x12 (Tied PR)

1 Arm Cable Preacher Curls:
1. 3 plates x15
2. 3 plates x12
3. 3 plates x10

Skull Crushers:
1. 115x10
2. 115x8
3. 105x8
4. 95x10

Overhead Rope Extensions:
1. 120x10
2. 120x10
3. 120x10

Reverse Grip Pressdowns:
1. 96x15
2. 96x15
3. 96x15

Workout Time: 75min




Nothing too spectacular about this workout, but I went in an got a good pump. Sunday is an off day and packing and then I have 1 more week at my current gym before I move. After this week I'll be taking 4 days off for moving and because I haven't taken more than 1 day in a row off since late April and my body has some knicks and dings that need a little more recovery time. So that's the plan. 1 more hard week of lifting and then a few days out of the gym.

Chuckles

[RichKnapp]

looking good. ;)

[chuckles_345]

looking good. ;)

Thanks Rich!

Chuckles

[chuckles_345]

6-13 Sunday: Off Day

Diet: 193gP, 450.5gC, 81.5gF, 3310cal
Water: 1 gallon
Sleep: 9hrs




6-14 Monday: Upper

Diet: 209.5gP, 512gC, 83.5gF, 3640cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Upper

Incline Bench:
1. 225x8 (Tied PR)
2. 225x6
3. 225x5

Pec Deck:
1. 250 aka stack x10 (PR)
2. 250 aka stack x8

Chins:
1. 70x5 (PR)
2. 70x5 (PR)
3. 70x5 (PR)

Hammer Strength High Row:
1. 270x8 (Tied PR)
2. 270x8 (Tied PR)
3. 270x8 (Tied PR)

Lat Pulldown:
1. 204x6
2. 204x6
3. 180x10

Double Handle Cable Row:
1. 156x12
2. 156x10
3. 156x10

Side Raise:
1. 45x8
2. 40x10
3. 40x8
4. 35x10
5. 35x8

Preacher Curl:
1. 105x8 (Tied PR)
2. 105x6
3. 95x7

Spider Curls:
1. 65x12 (Tied PR)
2. 65x10

Skull Crushers:
1. 125x7
2. 125x6
3. 115x8

Overhead Rope Extension:
1. 132x10 (PR)
2. 120x10

Workout Time: 90min




Solid workout, but feeling really beat up. Shoulders are pretty beat and my right glute is still sore from when I tweaked it last week. The plan for the remainder of the week is legs tues, shoulders/arms wed, off thurs, legs fri, back/chest sat, then off sun-wed at least for some much needed recovery.

Chuckles

[Bnizzle163]

Had to do some catching up in here Pete. Progress pics are lookin good!

[chuckles_345]

Had to do some catching up in here Pete. Progress pics are lookin good!

Thanks! I got some really good feedback on those pics, mostly positive because I have made a tun of improvements since the end of my last offseason in last '07, but I still have more work to do. Thanks for following along.

Chuckles

[IrishPilot]

Sub'd to follow a local Midwest guy. Congrats on your achievements and progress thus far bud!

[chuckles_345]

Sub'd to follow a local Midwest guy. Congrats on your achievements and progress thus far bud!

Thanks for following along!

Chuckles

[chuckles_345]

6-15 Tuesday: Lower

Diet: 205gP, 521.5gC, 84.5gF, 3665cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower

Squats:
1. 375x3 (PR!!!!)
2. 375x2 (tied old pr)
3. 315x8 (only 2 reps shy of pr even after the 2 heavy sets)

Leg Extension:
1. 275x8 (PR)
2. 275x6
3. 250x10
4. 225x10
5. 200x10

1 Legged Extension:
1. 75x10
2. 75x10
3. 75x10

Ham Curl:
1. 200 aka stack x10
2. stack x8
3. stack x7
4. stack x6
5. 180x8

Seated Ham Curls:
1. 180x8 (PR)
2. 180x8 (PR)

Standing Calf Raise:
1. 600x10
2. 625x7 (PR)
3. 625x5
4. 600x8

Leg Press Calf Raise:
1. 5 plates x10
2. 5 plates x9
3. 5 plates x9
4. 5 plates x8

Seated Calf Raise:
1. 140x8
2. 140x7
3. 115x8
4. 90x10

Workout Time: 90min






6-16 Wednesday: Shoulders/Arms

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x12
4. 30x12

Side Raise Machine:
1. 100x12
2. 100x10
3. 100x10

Rear Delts Cables:
1. 36x12
2. 36x12
3. 36x12

Seated DB Curls:
1. 45x11 (Tied PR)
2. 45x9
3. 45x8
4. 35x15 (probably a PR as well since my reps never usually get this high)

Spider Curls:
1. 65x12 (Tied PR)
2. 70x12 (PR)
3. 70x10

Cable Preacher Curls:
1. 10 plates x15
2. 10 plates x10
3. 7 plates x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x8
4. 95x12

Overhead Rope Extensions:
1. 120x15 (PR)
2. 120x12
3. 120x12

Reverse Grip Pressdown:
1. 120x15
2. 120x15
3. 120x15

Workout Time: 90 min



6-17 Thursday: Off Day






Couple of solid workouts. I'm really pumped about my squat pr, however, my right glute was still bothering me some on the hamstring movements which is why I didn't do any sort of deadlift or glute/ham raise like I normally do. Machines and squatting movements don't bother it really so I stuck with mostly those. Wednesday I had a hell of a pump, but my shoulders, elbows, and forearms were not happy afterwards. My body really wants some time off and it is coming. Went to the Twins game Wed night and mall of america Thurs. Fri will be my final leg workout at the gym and packing, Sat will be my final day at the gym and i'll be doing back and chest and finishing packing. Then Sunday I am moving and will be out of the gym until Thursday.

Chuckles

[Bnizzle163]

Very impressive squatting. 405 for reps is right around the corner!

[chuckles_345]

Very impressive squatting. 405 for reps is right around the corner!

Thanks! I'm planning on dropping down in weight and building my squat back up over the next few weeks to give my body a break.

Chuckles

[chuckles_345]

6-18 Friday: Legs (last leg day at The Gym and I destroyed it)

Diet: 199.5gP, 522.5gC, 87.5gF, 3675cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Hammer Strength V Squat:
1. 6 plates per side x7 (PR)
2. 5 plates +25 per side x7
3. 5 plates per side x10
4. 5 plates per side x8
5. 4 plates +25 per side x10
6. 4 plates +25 per side x8
7. 4 plates per side x10
8. 4 plates per side x10 (I was dead at this point)

Leg Extensions:
1. 175x10
2. 175x10
3. 150x12
4. 150x10

Ham Curls:
1. 150x12
2. 150x12
3. 150x10
4. 120x12

Adductor
1. 170x12
2. 170x10

Abductor:
1. 170x12
2. 170x10

Seated Calf Raise superset Standing Calf Raise:
1. 90x15/280x15
2. 90x15/280x10
3. 90x15/280x10
4. 90x15/280x8
5. 90x15/280x8

Workout Time: 85min






6-19 Saturday: Back/Chest (last workout at the gym)

DB Bench:
1. 100x11
2. 100x9
3. 100x7
4. 100x6

Cable Crossovers:
1. 60x15 (Tied PR)
2. 60x12
3. 60x10

BW Pull Ups:
1. 10
2. 10
3. 10
4. 10 (Tied 4x10 PR)

Hammer Strength High Row:
1. 230x12 (Tied PR)
2. 230x10
3. 230x10
4. 230x10

Double Handle Cable Row:
1. 144x12
2. 144x12
3. 144x12

Biangular Pulldown Machine:
1. 175x12
2. 175x12
3. 175x12

Lying Rope Pulldown:
1. 180x15
2. 180x15
3. 180x12
4. 180x12

Cable Crossover Pulldown:
1. 7 plates x15
2. 7 plates x15
3. 7 plates x15

Workout Time: 75min




6-20, 6-21, 6-22, 6-23 Sat-Wed: Off Days






6-24 Thursday: Back/Chest (1st workout at Golds in Champaign)

Diet: 201.5gP, 519gC, 82.5gF, 3625cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

Incline DB Bench:
1. 100x10 (Tied PR)
2. 100x8
3. 90x9
4. 90x7

Double Handle Machine Bench:
1. 2 plates per side x10 (PR by default)
2. 2 plates per side x10 (PR by default)
3. 2 plates per side x10 (PR by default)

Cable Crossovers:
1. 70x15 (Tied PR)
2. 70x15 (Tied PR)
3. 70x12

Chest Supported DB Row:
1. 90x10 (Tied PR)
2. 90x8
3. 80x10
4. 80x10

Hammer Pulldown:
1. 2 plates +25 per side x12
2. 2 plates +25 per side x12
3. 2 plates +25 per side x12
4. 2 plates +25 per side x12

Hammer Row:
1. 2 plates per side x12 (PR by default)
2. 2 plates per side x12 (PR by default)
3. 2 plates per side x12 (PR by default)
4. 2 plates per side x12 (PR by default)

Shrug Machine:
1. 3 plates per side x12 (PR by default)
2. 3 plates per side x12 (PR by default)
3. 3 plates per side x12 (PR by default)
4. 3 plates per side x12 (PR by default)

Lying Cable Pulldown:
1. stack x15 (PR)
2. stack x15 (PR)
3. stack x15 (PR)
4. stack x15 (PR)

Workout Time: 80min





Had a killer final leg day at the gym and a solid early Sat morning final workout at The Gym in La Crosse. Spent Sun/Mon moving and then took a couple more days off while we were still getting settled in Champaign. Had a solid 1st workout a golds on Thursday. Nothing too crazy but a solid day. I figured out where I was at strength wise on a few new machines and will hopefully be able to progress from here. Friday will be shoulders/arms and Sat will be Legs at The Arc with Gabe Wilson from abcbodybuilding.com.

Chuckles

[chuckles_345]

6-25 Friday: Shoulders/Arms

Diet: 198.5gP, 526gC, 84gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Arnold Press: (Forgot how hard these were)
1. 60x10 (Tied PR)
2. 60x9
3. 60x7 (just died for some reason)

Side Raise:
1. 35x10
2. 35x10
3. 35x10
4. 35x10

Machine Side Raise:
1. 80x15
2. 80x15
3. 80x15

Cambered Bar Curl:
1. 100x10
2. 100x10
3. 100x8
4. 100x7

Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10

Machine Curl:
1. 100x9
2. 80x9
3. 60x10

Skull Crushers:
1. 115x10
2. 115x10
3. 115x9
4. 115x7

Overhead Rope Extensions:
1. 120x12
2. 120x10
3. 120x10

Reverse Grip Pressdown:
1. 130x12
2. 130x12
3. 130x12

Workout Time: 75min





Decent workout. I pretty much just went in, pushed myself in higher rep ranges and tried to get a good pump. My arms have grown from this so it seems to be working. Arms felt like they were going to explode by the end so I did something right. Saturday is legs with Gabe Wilson from abcbodybuilding.com and it will be my 1st workout at another gym I'll be using from time to time.

Chuckles

[Bnizzle163]

Still killing it I see! How's the gold's in champaign? They put one up by me and I'm considering stopping by there.

[chuckles_345]

Still killing it I see! How's the gold's in champaign? They put one up by me and I'm considering stopping by there.

Thanks! I'm trying to kill it but also hold myself back some on my hyper days so that I don't hit failure and kill myself on almost every set which should help with recovery. I'm still training hard though. Golds is good. I've trained there Thurs and Fri and today I trained at the Arc on campus. I'll probably be training at golds primarily, but hitting up for lower hyper because of all of their awesome machines and possibly other times as well.

Chuckles

[Sean15782]

Looking big and lean in those gym shots Pete! Great gains ion strength and size since your last show!

[chuckles_345]

Looking big and lean in those gym shots Pete! Great gains ion strength and size since your last show!

Thanks! I'm trying to work my ass off because if I'm taking 4yrs between shows I should look different next time I step on stage. I still am not completely happy with my back, arms, or calves, but I have added quite a bit of size to my quads. Thansk for stopping by!

Chuckles

[chuckles_345]

6-26 Saturday: Legs (1st workout at the ARC and with Gabe Wilson)

Diet: 199.5gP, 536.5gC, 79gF, 3655cal
Water: 1.5 gallon
Sleep: 8 1/2hrs


Workout: Legs

Leg Press:
1. 8 plates per side x10
2. 8 plates per side x10
3. 7 plates per side x12

Hammer Strength V Squat:
1. 4 plates per side x10
2. 4 plates per side x10
3. 4 plates per side x10

Hammer Strength Belt Squat:
1. 25 per side x10
2. 35 per side x9
3. 35 per side x5 drop to 25 per side x4

1 Leg Occluded Leg Extension superset 1 Leg Occluded Ham Curls:
1. 50x15/40x15
2. 50x8/40x8
3. 50x5/40x5 (only thing that i've ever done that hurt worse than this was occluded calves)

Hammer Strength 1 Legged Curl:
1. 50x12
2. 50x10
3. 50x8

Mini Hack Squat Calf Raise superset Tibialis Machine:
1. 3 plates x8/90x10
2. 3 plates x8/70x12
3. 3 plates x8/70x10
4. 2 plates x12/50x15

Air Resistant Standing Calf Raise:
1. 225x15
2. 225x10
3. 200x12
4. 200x10

Workout: 95min



Solid leg day. I didn't set any huge prs or move a tun of weight on anything. I kept things pretty conservative and tried out some crazy new pieces of equiptment (some of which I didn't even know existed). The ARC has a really crappy atmosphere. It was quiet like a church, but the leg machines rocked and nobody uses them. Pretty sure I will be training at golds mon-fri and then going to the ARC for lower hyper days on Sat with Gabe. Looking forward to doing this workout again next week and trying out more badass pieces of equiptment.

Chuckles

[chuckles_345]

6-27 Sunday: Off Day

Diet: 192.5gP, 439.5gC, 85gF, 3295cal
Water: 1.5 gallons
Sleep: 10hrs






6-28 Monday: Upper

Diet: 193.5gP, 519gC, 81.5gF, 3585cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 70x5
2. 70x5
3. 70x5
4. 70x5
5. 70x5

Pec Deck:
1. stack x15 (PR)
2. stack x12

BW Chins:
1. 5
2. 5
3. 5
4. 5
5. 5

T Bar Row:
1. 4 plates x8
2. 4 plates +25 x8
3. 4 plates +25 x8

Hammer Row:
1. 2 plates +25 per side x10
2. 3 plates x8 (PR)
3. 3 plates x8 (PR)

Machine Pulldown:
1. stack x10 (PR)
2. stack x8
3. stack x8

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x10 (Tied PR)
3. 40x10 (Tied PR)
4. 42.5x7 (PR)
5. 42.5x5 drop to 30x7

DB Curl:
1. 50x6
2. 45x7
3. 40x8

Preacher Curl Machine:
1. 80x12
2. 80x10

Overhead DB Extension:
1. 100x10 (PR)
2. 100x8
3. 100x8

Cable Pressdown:
1. stack x8
2. stack x8

Workout Time: 75min






6-29 Tuesday: Lower

Diet: 209.5gP, 504.5gC, 87gF, 3640cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats:
1. 225x5
2. 225x5
3. 225x5
4. 225x5
5. 225x5
6. 225x5
7. 225x5 (7 sets of 5 in under 10 min, super light but am building up to heavy weights over the next few weeks)

DB Walking Lunges:
1. 60x15 (PR)
2. 70x10 (PR)
3. 70x8

Leg Extension:
1. 180x12
2. 200x12
3. stack x10 (PR)
4. stack x10 (PR)
5. stack x10 (PR)

Glute/Ham Raise (done backwards on lat pulldown, much harder):
1. 5
2. 4
3. 3 (not pretty, I may do assisted for a couple weeks to get used to this harder way of doing these)

Ham Curl:
1. 120x10
2. 120x8
3. 105x10

1 Leg Ham Curl:
1. 40x10
2. 40x10

Donkey Calf Raise:
1. 150x12
2. 180x12
3. 210x10
4. 225x10

Seated Calf Raise:
1. 3 plates x10
2. 3 plates x10
3. 3 plates x8
4. 3 plates x8

Standing Calf Raise:
1. 210x10
2. 210x10
3. 210x8
4. 210x8

Workout Time: 80min






6-30 Wednesday: Cardio

Diet: 190gP, 472gC, 87.5gF, 3435cal
Water: 1.5 gallons
Sleep: 6 1/2hrs
Cardio: Stairmill Sprints: 20min (only fell off once, this requires way more coordination than I have espeically since I did these at 5:30am)





7-1 Thursday: Back/Chest

Diet: 192.5gP, 516gC, 88.5gF, 3360cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x8 (PR)
2. 105x8 (PR)
3. 95x8
4. 80x12

Pec Deck:
1. stack x10
2. stack x9
3. 180x12

Pull Ups:
1. 25x12 (Tied PR)
2. 25x10
3. 25x8
4. bw x10

DB Row:
1. 100x10
2. 100x10
3. 100x10

V Bar Pulldown:
1. 180x12
2. 180x10
3. 180x10

Row Machine (not a good machine):
1. 225x10
2. 190x10
3. 190x10

Lying Rope Pressdown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 60x15
2. 70x15
3. 80x15 (PR)

Workout Time: 75min




Busy 1st week in the lab. Working at least 8hrs every day is completely different than the sitting around doing nothing I was doing for the past 6-8 weeks or so. Some nights when I got to the gym I was exhausted, but I still managed some good workouts. I'll be doing shoulders/arms tonight, legs tomorrow, and then taking the 4th of July off.

Chuckles

[chuckles_345]

7-2 Friday: Shoulders/Arms

Diet: 201.5gP, 519.5gC, 82gF, 3620cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Bodymasters Biangular Military Press:
1. 2 plates per side x12 (PR by default)
2. 2 plates per side x12 (PR by default)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10

Cable Side Raise:
1. 30x10
2. 30x10

DB Shrugs:
1. 120x12
2. 130x12 (PR)
3. 140x10 (PR)

Seated DB Curls:
1. 45x10
2. 45x8
3. 35x12
4. 35x10

Spider Curls:
1. 65x12
2. 65x12
3. 65x10

1 Arm DB Preacher Curl:
1. 25x12
2. 25x12

Skull Crushers:
1. 115x10
2. 115x8
3. 95x12
4. 95x10

Overhead Rope Extension:
1. 120x12
2. 120x12
3. 120x12

Reverse Grip Pressdowns:
1. 130x12
2. 130x12
3. 130x12

Workout Time: 75min






7-3 Saturday: Legs (with Gabe Wilson)

Diet: 200gP, 526.5gC, 80.5gF, 3630cal
Water: 1.5 gallons
Sleep: 6 1/2hrs


Workout: Legs

Hammer Strength V Squat:
1. 5 plates x10
2. 5 plates x10
3. 5 plates x10 (PR 3 for 3 sets of 10!! Really pumped about this)
4. 4 plates x15 (PR)

Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (PR)
4. 12 plates per side x8

Leg Extension:
1. 150x12
2. 150x10
3. 110x12
4. 110x10

Seated Ham Curl:
1. 130x12
2. 130x10
3. 110x10
4. 110x10

Standing Calf Raise:
1. 250x12
2. 275x10
3. 300x10
4. 300x10

Tibialis Machine:
1. 100x5 with 5 more assisted
2. 70x10
3. 70x10
4. 50x12

Cybex Calf Raise Machine:
1. 250x10
2. 250x10
3. 210x10
4. 170x12

Workout Time: 90min






7-4 Sunday: Off Day

Diet: 212gP, 449.5gC, 79.5gF, 3360cal
Water: 1 gallon
Sleep: 9hrs






7-5 Monday: Upper

Diet: 195.5gP, 528gc, 83.5gF, 3645cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

DB Bench:
1. 80x5
2. 80x5
3. 80x5
4. 80x5

Pec Deck:
1. stack x12 (Tied PR)
2. stack x12 (Tied PR)

Weighted Chins:
1. 15x5
2. 15x5
3. 15x5
4. 15x5

Bodymasters Hammer Row:
1. 3 plates and a 25 per side x7 (PR)
2. same x7 (PR)
3. same x6

Bodymasters Hammer Pulldown:
1. 3 plates x10 (Tied PR)
2. 3 plates x10 (Tied PR)

T Bar Row:
1. 4 plates x10
2. 4 plates x10

Upright Row:
1. 115x8
2. 115x8
3. 115x8

Seated Side Raise:
1. 35x10
2. 35x10

Hammer Curl:
1. 45x10
2. 45x8

Curl Machine:
1. 100x9
2. 100x8

1 Arm DB Preacher Curl:
1. 25x12

Overhead DB Extension:
1. 105x8 (PR)
2. 105x8 (PR)

Cable Pressdown:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Reverse Grip Pressdowns:
1. 150x12

Workout Time: 80min






7-6 Tuesday: Lower

Diet: 207.5gP, 526gC, 86.5gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower

Squats:
1. 255x4
2. 255x4
3. 255x4
4. 255x4
5. 255x4
6. 255x4

Leg Extension:
1. 210x10
2. 210x10
3. 210x10
4. 210x8
5. 180x12
6. 180x10
7. 180x8

SLD:
1. 245x5
2. 245x5
3. 245x5
4. 245x5

1 Leg Kneeling Ham Curl:
1. 80x8
2. 60x10
3. 60x8

Seated Calf Raise:
1. 3 plates x10
2. 3 plates x10
3. 3 plates x10
4. 3 plates x10
5. 3 plates x10

Donkey Calf Raise:
1. 180x10
2. 180x10
3. 180x8

Standing Calf raise:
1. 210x8
2. 150x12

Workout Time: 80min






7-7 Wednesday: Cardio

Diet: 204.5gP, 469gC, 81.5gF, 3430cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stairmill Sprints: 20min (and didn't fall off this time)






Chuckles

[EricTheRed]

hows all the lab stuff going pete?

[chuckles_345]

hows all the lab stuff going pete?

Things are going well. Its nice working in a big lab that is well funded. There is a lot going on. How are things with the new job?

Chuckles

[chuckles_345]

7-8 Thursday: Back/Chest

Diet: 193.5gP, 519.5gC, 81.5gF, 3585cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x8 (Tied PR)
2. 105x8 (Tied PR)
3. 105x6
4. 85x10

Pec Deck:
1. stack x10
2. stack x10
3. 180x12

Weighted Pull Ups:
1. 35x10
2. 35x10 (PR for multiple sets of 10)
3. 35x9
4. bw x10

Cable Rows:
1. 180x10
2. 180x10
3. 180x10
4. 180x10

Bodymasters Hammer Pulldown:
1. 2 plates and a 25 per side x12 (Tied PR)
2. same x10
3. same x10
4. 2 plates per side x15

Chest Supported DB Row:
1. 65x8 (back was shot at this point)
2. 55x12
2. 55x12
3. 55x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Workout Time: 75min




Chuckles

[EricTheRed]

Things are going well. Its nice working in a big lab that is well funded. There is a lot going on. How are things with the new job?

Chuckles

Yeah must be nice to work in a somewhat state of the art lab where you arnt using stuff that is as old as your parents.

Otherwise the job is going well and keeping me very busy. We are gearing up to start making products for Nestle foods (we added a part of the building just for them) so basicly stuff is going to start to get crazy i feel.

[RichKnapp]

Pound it Pete.

[chuckles_345]

Yeah must be nice to work in a somewhat state of the art lab where you arnt using stuff that is as old as your parents.

Otherwise the job is going well and keeping me very busy. We are gearing up to start making products for Nestle foods (we added a part of the building just for them) so basicly stuff is going to start to get crazy i feel.

Sounds like it should be some good job security. Yea some of the technology we have around here is awesome.




Pound it Pete.

Thanks Rich!

Chuckles

[chuckles_345]

7-9 Friday: Shoulders/Arms

Diet: 203.5gP, 519gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Shoulders/Arms

DB Military:
1. 75x9 (1 rep shy of PR and pissed about this because it felt very heavy)
2. 70x8

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

Rear Delts on Pec Deck:
1. 130x12
2. 130x12

DB Shrugs:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)

BB Curl:
1. 95x10
2. 95x10
3. 95x9
4. 95x8

Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10

1 Arm DB Preacher Curl:
1. 22.5x15
2. 25x12
3. 25x10

PJR Pullover:
1. 80x12
2. 80x12
3. 80x12
4. 80x12

Cable Pressdown:
1. 180x10
2. 180x10
3. 180x10

Overhead Rope Extension:
1. 105x15
2. 105x12
3. 105x12

Workout Time: 75min



Started off tierd and slow, but by the end my arms felt like they were going to explode.







7-10 Saturday: Legs

Diet: 209.5gP, 514.5gC, 79.5gF, 3610cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Legs

Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (Tied PR)
4. 13 plates per side x10 (PR)
5. 10 plates per side x12

Hammer Strength Seated Unilateral Leg Press:
1. 5 plates per side x10 (PR since 1st time used)
2. same
3. 4 plates per side x12 (PR since 1st time used)

Leg Extension:
1. 150x12
2. 150x10
3. 150x10
4. 110x15

Hammer Strength 1 Legged Ham Curl:
1. 100x10
2. 100x10
3. 100x8
4. 80x10

Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x8
4. 90x15

Standing Calf Raise:
1. 300x10
2. 325x10
3. 325x10
4. 250x12

Tibialis Raise:
1. 70x15
2. 70x12
3. 70x10
4. 50x10

Workout Time: 95min



Great leg workout with Gabe. We were both beat by the end of this thing. Sunday will be some much needed recovery, then next week will be upper mon, lower tues, cardio wed, upper thurs, lower fri, and then off and out of town sat and sun.

Chuckles

[chuckles_345]

7-11 Sunday: Off Day

Diet: 213.5gP, 452gC, 90.5gF, 3475cal
Water: 1.5 gallons
Sleep: 10hrs






7-12 Monday: Upper

Diet: 203.5gP, 533gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 90x5
2. 90x5
3. 90x5

Cable Crossovers:
1. 80x12
2. 80x10

Weighted Chins:
1. 25x5
2. 25x5
3. 25x5

T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)

Pulldown Machine:
1. stack x10
2. stack x8

Incline Shoulder Press Machine:
1. 225x8
2. 240x8
3. 255x8 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10

Barbell Curl:
1. 115x6
2. 115x5
3. 95x10

Curl Machine:
1. 80x10
2. 80x8

Skull Crushers:
1. 125x7
2. 125x6
3. 115x7

V Bar Pressdown:
1. stack x7
2. 170x10

Workout Time: 85min







7-13 Tuesday: Lower

Diet: 201.5gP, 519gC, 79.5gF, 3600cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 285x3
2. 285x3
3. 285x3
4. 285x3
5. 285x3

Leg Extensions:
1. 225x8
2. 240x8
3. 255x8 (PR)
4. 255x8 (PR)
5. 255x7

SLD:
1. 275x5
2. 275x5
3. 275x5

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x8 (Tied PR)
3. 60x10

Standing Calf Raise:
1. 240x8
2. 240x8
3. 255x8
4. 255x7
5. 255x6

Seated Calf Raise:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8
4. 3 plates x6
5. 3 plates x6

Workout Time: 70 min






Chuckles

[chuckles_345]

7-14 Wednesday: Cardio

Diet: 200.5gP, 476gC, 85.5gf, 3475cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Cardio: Stairmill Sprints: 20min







7-15 Thursday: Upper

Diet: 201.5gP, 526gC, 83.5gF, 3660cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Upper

Incline DB Bench:
1. 100x10 (Tied PR)
2. 100x8
3. 100x6

Pec Deck:
1. stack x10
2. stack x10

Chest Supported DB row:
1. 85x10
2. 85x10
3. 85x10
4. 85x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. 2 plates +35 per side x12 (PR)
3. 2 plates +35 per side x11
4. 2 plates +35 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 100x15
2. 100x12
3. 100x10

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

DB Shrug:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)

DB Curl:
1. 35x12
2. 35x12
3. 35x10

Machine Curl:
1. 80x12
2. 80x10

Cable Pressdowns:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Overhead Rope Extension:
1. 120x12
2. 120x12

Workout Time: 90min







7-16 Friday: Legs

Squats:
1. 275x8
2. 275x8
3. 275x8
4. 275x8
5. 275x8
6. 275x8
7. 275x8
8. 275x8 (PR for 8 sets of 8!!!! and I was done for at this point)

Leg Extensions:
1. 210x10
2. 210x8
3. 180x10

Occluded 1 Legged Extensions:
1. 60x15
2. 60x10
3. 60x8
4. 60x7

Seated Ham Curl:
1. 255x10
2. 255x10
3. 255x10
4. 255x10

1 Legged Kneeling Ham Curl:
1. 50x12
2. 50x10
3. 50x8
4. 40x10

Donkey Calf Raise:
1. 180x12
2. 180x12
3. 180x12
4. 180x10
5. 180x10
6. 180x10

Seated Calf Raise:
1. 2 plates +25 x12
2. same
3. same
4. 2 plates +25 x10
5. same
6. same

Workout time: 100min






7-17 Saturday and 7-18 Sunday: Off Days






7-19 Monday: Upper

Diet: 200gP, 524.5gC, 88gF, 3690cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 100x5
2. 100x5
3. 100x5

Pec Deck:
1. stack x15 (PR)
2. stack x12

Weighted Chins:
1. 35x5
2. 35x5
3. 35x5

T Bar Rows:
1. 5 plates x8
2. 5 plates x8
3. 5 plates x6

DB Row:
1. 110x10 (PR)
2. 110x8

Bodymasters Hammer Pulldown:
1. 3 plates per side x10 (Tied PR)
2. 3 plates per side x10 (Tied PR)

Incline Military Press Machine:
1. 255x8 (Tied PR)
2. 255x6
3. 255x6

Side Raise Machine:
1. 100x12
2. 100x10

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x6

Dip Machine:
1. 255x10
2. 255x10
3. 255x10

Seated DB Curl:
1. 45x10
2. 45x8

Curl Machine:
1. 100x10 (Tied PR)
2. 100x7

1 Arm DB Preacher Curl:
1. 25x10

Workout Time: 85min






7-20 Tuesday: Lower

Diet: 197gP, 519.5gC, 88gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 305x3
2. 305x3
3. 305x3
4. 305x3
5. 305x3

Leg Extensions:
1. 255x8
2. 255x8
3. 270x8 (PR)
4. 270x7
5. 270x6

SLD:
1. 295x5
2. 295x5
3. 295x5

Seated Ham Curl:
1. stack x8 (PR)
2. stack x8 (PR)
3. stack x8 (PR)

Mini Hack Squat Calf Raise:
1. 4 plates per side x8
2. 4 plates +25 per side x8
3. 5 plates per side x8 (PR)
4. 5 plates per side x8 (PR)
5. 5 plates per side x7

Seated Calf Raise:
1. 3 plates +25 x7 (PR)
2. 3 plates +25x6
3. 3 plates x8
4. 3 plates x8
5. 3 plates x7

Workout Time: 70min




Chuckles

[yzrider400f]

Thanks! I'm trying to kill it but also hold myself back some on my hyper days so that I don't hit failure and kill myself on almost every set which should help with recovery. I'm still training hard though.

Chuckles

i still struggle with this concept myself.. needless to say i probably do get too close to failure pretty much every workout but I have cycled consciously going to failure (which cut down on the failure thing by quite a bit). Since i've done this, everytime I go into the gym knowing i'm going to push it to failure or close, i end up setting a PR (usually LOL)

Volume looks impressive in here chuckles.. I struggle with knowing how much volume to use in terms of sets per body part on power days. What do you think should be an upper limit (if doing 4-6 reps per set)?

[RichKnapp]

Work outs looking strong. ;)

[chuckles_345]

i still struggle with this concept myself.. needless to say i probably do get too close to failure pretty much every workout but I have cycled consciously going to failure (which cut down on the failure thing by quite a bit). Since i've done this, everytime I go into the gym knowing i'm going to push it to failure or close, i end up setting a PR (usually LOL)

Volume looks impressive in here chuckles.. I struggle with knowing how much volume to use in terms of sets per body part on power days. What do you think should be an upper limit (if doing 4-6 reps per set)?

Thanks for stopping by. I typically try to push myself to the point that I get my last rep, but usually try to hold myself back from that last grinding rep, since there is a 50/50 chance I get it up anyway, most of the time. When I get heavy on power days or usually on a set of 2 per hyper workout, it is another story.

As far as volume goes, I typically use 3 sets of 5 on all of my power movements, but for squats I've been liking 5 sets of 3. Most of my power days I typically only do my 3 sets of my heavy movements and then somewhere around 2-5 additional sets depending on the bodypart, maybe a little more for back since its a weak point. On hyper day I just pound volume. To actually answer your question I would say 3-5 sets of 4-6 reps of a heavy movement per bodypart and then another lift 2-5 sets of 6-10 reps.



Work outs looking strong. ;)

Thanks!

Chuckles

[chuckles_345]

7-21 Wednesday: Cardio

Diet: 208.5gP, 473.5gC, 83gF, 3475cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min







7-22 Thursday: Back/Chest

Diet: 203.5gP, 531gC, 86gF, 3710cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x9 (PR, but 9th rep wasn't pretty)
2. 100x9 (1 rep shy of tying pr even after 1st set)
3. 100x7

Bodymasters Hammer Bench:
1. 2 plates per side x10
2. 2 plates per side x10
3. 2 plates per side x10 (Tied PR for 3 sets of 10)

Pec Deck:
1. 180x12
2. 150x15

Lat Pulldown:
1. 230x10 (PR)
2. 230x10 (PR)
3. 230x8
4. 200x10
5. 200x8

Neutral Grip Pulldown:
1. 200x10
2. 200x8
3. 160x12

DB Rows:
1. 100x8
2. 100x8

Cable Row:
1. 150x12
2. 150x12
3. 150x12
4. 150x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x10
2. 2 plates +25 per side x8
3. 2 plates per side x12
4. 2 plates per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. stack x15 (Tied PR)
3. stack x15 (Tied PR)
4. stack x15 (Tied PR)

Cable Crossover Pulldown:
1. 100x15
2. 100x12
3. 100x10

Workout Time: 85min




Chuckles

[yzrider400f]

Thanks for stopping by. I typically try to push myself to the point that I get my last rep, but usually try to hold myself back from that last grinding rep, since there is a 50/50 chance I get it up anyway, most of the time. When I get heavy on power days or usually on a set of 2 per hyper workout, it is another story.

As far as volume goes, I typically use 3 sets of 5 on all of my power movements, but for squats I've been liking 5 sets of 3. Most of my power days I typically only do my 3 sets of my heavy movements and then somewhere around 2-5 additional sets depending on the bodypart, maybe a little more for back since its a weak point. On hyper day I just pound volume. To actually answer your question I would say 3-5 sets of 4-6 reps of a heavy movement per bodypart and then another lift 2-5 sets of 6-10 reps.

Chuckles

sounds like we're pretty much on the same page.. i usually do about 9 per body part in the 3-6 range and sometimes like to end with a couple sets of 8-12. Hyper days i usually get close to 20 sets per bigger body part, and 12-15 for smaller

[chuckles_345]

sounds like we're pretty much on the same page.. i usually do about 9 per body part in the 3-6 range and sometimes like to end with a couple sets of 8-12. Hyper days i usually get close to 20 sets per bigger body part, and 12-15 for smaller

Yea I've been doing about 6-10 per bodypart on lower power days, 8-12 for heavy back and 5 per bodypart on everything else. On back/chest hyper, I do about 20-25 sets back and 6-10 sets chest. Shoulders/Arms hyper I do 8-12 sets each and lower hyper I usually do 25-35 sets including calves. So my volume may be slightly less than yours but fairly similar.

Chuckles

[chuckles_345]

7-23 Friday: Shoulers/Arms

Diet: 200.5gP, 529gC, 82.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Bodymasters Military Press:
1. 2 plates +25 per side x10 (PR)
2. same
3. 2 plates +25 per side x9

1 Arm Side Raise:
1. 45x10
2. 40x12

Side Raise Machine:
1. 100x12
2. 100x12
3. 100x12

Rear Delts on Pec Deck:
1. 150x10
2. 120x12

DB Shrugs:
1. 140x12 (PR)
2. 140x10

Preacher Curl:
1. 75x12
2. 75x12
3. 75x12
4. 75x12

Curl Machine:
1. 80x10
2. 80x10
3. 80x8

DB Preacher Curl:
1. 25x15
2. 25x10
3. 20x12

Cable Pressdown:
1. stack x10 (PR)
2. stack x8
3. 170x12

DB Skull Crushers:
1. 40x8
2. 35x10
3. 30x11

Overhead Rope Extension:
1. 120x12
2. 120x12

Dip Machine:
1. 210x15
2. 210x15

Workout Time: 80min







7-24 Saturday: Legs w/ Gabe Wilson

Diet: 202.5gP, 525.5gc, 84.5gF, 3675cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

V Squat:
1. 5 plates +10 per side x10
2. 5 plates per side x10
3. 5 plates per side x10 (PR for 3x10)
4. 4 plates +25 per side x10 drop to 3 plates per side x8

Power Lift Belt Squat:
1. 25x10
2. 35x8
3. 35x6

Hammer Strength 1 Legged Extension:
1. 70x12
2. 70x12
3. 70x10
4. 70x8
5. 50x15

Glute Ham Raise (on really wierd machine that made them easy):
1. 45x8
2. 45x8

Hammer Strength 1 Legged Curl:
1. 60x15
2. 70x12
3. 70x12
4. 70x10
5. 60x12

Mini Hack Squat Calf Raise (more difficult than the one at golds):
1. 3 plates per side x12
2. 3 plates +25 per side x10
3. 3 plates per side x10
4. 3 plates per side x8
5. 2 plates per side x12

Standing Calf Raise:
1. 300x12
2. 300x10
3. 275x10
4. 250x10

Tibialis Machine:
1. 50x15
2. 50x15
3. 60x10
4. 60x10

Workout Time: 95min







7-25 Sunday: Off Day

Diet: 198gP, 438gC, 79.5gF, 3260cal
Water: 1.5 gallons
Sleep: 9hrs






7-26 Monday: Upper

Diet: 201gP, 514.5gC, 88gF, 3655cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 105x5
2. 105x5
3. 105x5

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 45x5
2. 45x5
3. 45x5

Cable Row:
1. 200x8
2. 220x6 (PR)
3. 220x6 (PR)

Bodymasters Hammer Pulldown:
1. 3 plates x8
2. 3 plates x8
3. 3 plates x8

Bodymasters Hammer Row:
1. 3 plates x8 (Tied PR)
2. 3 plates x8 (Tied PR)
3. 3 plates x8 (Tied PR)

Seated Side Raise:
1. 37.5x10
2. 37x5x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)

Rear Delts on Pec Deck:
1. 150x8
2. 120x10

Preacher Curls:
1. 95x8
2. 95x8
3. 95x8

Curl Machine:
1. 100x8
2. 80x9
3. 80x7

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Heavy Stack Cable Pressdown:
1. 100x8
2. 100x8
3. 100x6

Workout Time: 95min





Chuckles

[chuckles_345]

7-27 Tuesday: Lower

Diet: 205.5gP, 528gC, 83gF, 3680cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 325x3
2. 325x3
3. 325x3
4. 325x3
5. 325x3

Leg Extensions:
1. 270x8 (PR)
2. 270x6
3. 255x8
4. 255x7
5. 255x6

SLD:
1. 315x5
2. 315x5
3. 315x5

Ham Curl (heaviest ham curl ever):
1. 120x6 (PR for this ham curl)
2. 120x6 (PR for this ham curl)
3. 105x8
4. 105x8
5. 105x8

Seated Calf Raise:
1. 3 plates +25 x8
2. 3 plates +35 x7
3. 3 plates +35 x6
4. 3 plates +25 x6
5. 3 plates x8

Standing Calf Raise:
1. 225x8
2. 225x8
3. 225x8
4. 225x7
5. 225x7

Workout Time: 80min




Going out of town this upcoming weekend so I'll be doing back/chest wed, shoulders/arms thurs, and legs fri this week and taking 2 off days this weekend.

Chuckles

[chuckles_345]

7-28 Wednesday: Back/Chest

Diet: 205.5gP, 515gC, 84.5gF, 3645cal
Water: 1.5 gallons
Sleep: 8 hrs


Workout: Back/Chest

Incline DB Bench:
1. 100x11 (PR)
2. 100x8
3. 90x10
4. 80x12

Pec Deck:
1. stack x12
2. stack x10
3. 180x12
4. 150x15

Pull Ups:
1. 45x10 (Tied PR)
2. 45x7
3. 25x9
4. bw x10

Chest Supported DB Row:
1. 70x12
2. 70x12
3. 70x10
4. 70x10

Cable Row:
1. 180x10
2. 180x10
3. 160x12
4. 160x12

Reverse Grip Machine Pulldown:
1. 210x10
2. 210x10
3. 210x10
4. 210x10

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min







7-29 Thursday: Shoulders/Arms

Diet: 193.5gP, 528gC, 86.5gF, 3665cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Shoulders/Arms

DB Military:
1. 80x5 (1 rep shy of PR)
2. 80x4 (Just didn't have it on these today)

Side Raise Machine:
1. stack x8 (PR)
2. stack x7
3. stack x7
4. stack x6
5. stack x6

Lying Rear Raise:
1. 35x8 (PR)
2. 35x8 (PR)
3. 35x6

Shrug Machine:
1. 4 plates per side x8 (PR)
2. 4 plates per side x8 (PR)

Cambered Bar Curl:
1. 100x10
2. 100x10
3. 100x10 (Volume PR)
4. 100x8

Spider Curls:
1. 65x12
2. 65x12
3. 65x12

1 Arm DB Preacher Curls:
1. 25x15
2. 25x12
3. 20x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x8
4. 115x7

Cable Pressdowns:
1. 180x10
2. 160x12
3. 160x10

Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12

Workout Time: 80min




Legs Friday and then 2 off days straight sat and sun before the heavy days start getting pretty heavy next week. I'll be going for 110 for 3 sets of 5 db bench, 55lbs for 3 sets of 5 weighted chins, 345 for 5 sets of 3 squats and 335 for 3 sets of 5 rdl next week mon and tues.

Chuckles

[chuckles_345]

7-30 Friday: Legs

Diet: Ate clean all day as usual through my 1st 3 meals, went out of town and had a cheat meal of stir fry for meal 4 and a meal replacer bar for meal 5

Water: 1.5 gallons
Sleep: 7hrs



Workout: Legs

Hack Squat:
1. 4 plates x10 (PR)
2. 4 plates x10 (PR)
3. 4 plates x8
4. 3 plates x12

Bodymasters Squat Machine:
1. 3 plates x10
2. 4 plates x10 (PR)
3. 4 plates x10 (PR)

Leg Extensions:
1. 225x10
2. 225x8
3. 180x10

Seated Ham Curl:
1. stack x10 (PR)
2. stack x8
3. 180x12

Lying Ham Curl (Hardest machine ever):
1. 90x10
2. 90x10
3. 90x10

Occluded 1 Legged Extension superset Occluded 1 Legged Curl:
1. 75x15/50x10
2. 75x8/50x6
3. 75x6/35x8
4. 75x4/35x5

Standing Calf Raise:
1. 210x12
2. 210x12
3. 210x10
4. 210x10

Mini Hack Squat Calf Raise:
1. 4 plates per side x12
2. 4 plates per side x10
3. 4 plates per side x8
4. 3 plates per side x12

Donkey Calf raise:
1. 150x12
2. 150x12
3. 150x10
4. 150x10

Workout Time: 100min





7-31 Saturday: Off Day (Out of Town)

Diet: Ate clean all day, was probably a little under for the day as far as kcals go.



8-1 Sunday: Off Day

Diet: 190gP, 451gC, 85.5gF, 3335cal
Water: 1.5 gallons
Sleep: 10hrs







8-2 Monday: Upper

Diet: 205.5gP, 519gC, 86gF, 3670cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 110x5
2. 110x5
3. 110x5 (Tied PR for 3x5)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 55x5
2. 55x5
3. 55x5 (PR for 3x5)

Cable Row:
1. 220x8 (PR)
2. 220x7
3. 220x6

Pulldown Machine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Bodymasters Hammer Row:
1. 3 plates +10 per side x8 (PR)
2. 3 plates +10 per side x8 (PR)

Upright Row:
1. 115x8
2. 115x8
3. 95x12

Machine Side Raise:
1. 120x12
2. 120x10

Skull Crushers:
1. 125x8
2. 125x8
3. 125x6

Rope Pressdowns:
1. 140x8
2. 140x8

Standing EZ Bar Curls:
1. 115x8 (PR)
2. 115x6
3. 115x6

DB Preacher Curls:
1. 35x8 (PR)
2. 35x8 (PR)

Workout time: 90min







8-3 Tuesday: Lower

Diet: 200.5gP, 525gC, 76.5gF, 3590cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower

Squats:
1. 345x3
2. 345x3
3. 345x3
4. 345x3
5. 345x3

Leg Extensions:
1. stack x8 (PR)
2. stack x7
3. stack x6
4. stack x6
5. 255x8

SLD:
1. 335x5
2. 335x5
3. 335x5 (PR for 3x5)

Hardest Ham Curl Ever:
1. 120x8 (PR)
2. 120x7
3. 120x6

Mini Hack Squat Calf Raise:
1. 5 plates per side x8
2. 5 plates +25 per side x8 (PR)
3. 5 plates +25 per side x8 (PR)
4. 5 plates +25 per side x6
5. 5 plates per side x8

Standing Calf Raise:
1. 240x8
2. 240x8
3. 240x7
4. 240x6
5. 210x8

Workout Time: 85min




Really solid last few workouts. Feeling pretty beat up from the last 2 heavy days. Cardio wed and then hyper workouts Thus-Sat as usual.

Chuckles

[chuckles_345]

8-4 Wednesday: Cardio

Diet: 201.5gP, 465gC, 82.5gF, 3410cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min






8-5 Thursday: Back/Chest

Diet: 201gP, 523.5gC, 84gF, 3655cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x9 (Tied PR, but no where near as ugly as last time)
2. 105x7
3. 100x8
4. 90x10
5. 80x10

Body Masters Bench:
1. 2 plates per side x10
2. 2 plates per side x10

Pec Deck:
1. 180x15

Chest Supported DB Row:
1. 85x12 (Tied PR)
2. 85x10
3. 85x10
4. 85x10
5. 85x10

Bodyweight Pull Ups:
1. 10
2. 10
3. 10

Bodymasters Hammer Row:
1. 2 plates +25 per side x10
2. same
3. same

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Cable Crossover Pulldown:
1. 120x10
2. 100x12
3. 100x10
4. 80x15

Workout Time: 80min





Chuckles

[RichKnapp]

Work out still look strong. Yes I am still lurking. lol

[chuckles_345]

Work out still look strong. Yes I am still lurking. lol

Thanks Rich!

Chuckles

[chuckles_345]

8-6 Friday: Shoulders/Arms

Diet: 209.5gP, 508gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Straight Bar Barbell Military to Chin:
1. 175x5
2. 175x4

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8

Rear Delts on Pec Deck:
1. 150x8
2. 150x8

Side Raise Machine:
1. stack x8
2. stack x7
3. 120x12
4. 120x12
5. 120x10

Seated DB Curls:
1. 47.5x11 (PR)
2. 47.5x8
3. 47.5x7
4. 40x10

Curl Machine:
1. 80x12 (Tied PR)
2. 80x10
3. 80x8

Lying Cable Curls:
1. 80x15 (PR)
2. 80x12
3. 80x10

Skull Crushers:
1. 115x11 (PR)
2. 115x9
3. 115x8
4. 95x12

V Bar Pressdowns:
1. 160x12
2. 160x12
3. 160x12

Overhead Rope Extension:
1. 100x15
2. 100x12
3. 100x12

Workout Time: 75min






8-7 Saturday: Legs

Diet: 212.5gP, 526gC, 80.5gF, 3680cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Leg Press:
1. 8 plates per side x12
2. 9 plates per side x10 (Tied PR)
3. 10 plates per side x6 (PR) drop to 8 plates per side x4
4. 8 plates per side x12
5. 8 plates per side x10

Power Lift Belt Squat:
1. 35 per side x10 (PR)
2. 35 per side x10 (PR)
3. 35 per side x8

Seated Ham Curls:
1. 190x7
2. 170x8
3. 150x8
4. 130x10

Occluded Hammer Strength 1 Legged Extension superset Occluded Hammer Strength 1 Legged Kneeling Curl (wraps were on way too tight):
1. 25x15/25x15
2. 25x10/25x12

Mini Hack Squat Calf Raise:
1. 3 plates per side x12
2. 3 plates per side x10
3. 3 plates per side x8
4. 2 plates per side x10

Occluded Standing Calf Raise:
1. 150x15
2. 150x9
3. 150x6
4. 100x6

Tibialis Machine:
1. 50x15
2. 50x15

Workout Time: 95min






8-8 Sunday: Off Day

Diet: 206gP, 438.5gC, 85.5gF, 3350cal
Water: 1.5 gallons
Sleep: 9 1/2hrs






8-9 Monday: Upper

Diet: 196.5gP, 519.5gC, 86gF, 3640cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 115x5
2. 115x5
3. 115x5 (PR for 3x5)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x10

Weighted Chins:
1. 65x5 (PR)
2. 65x5 (PR)
3. 65x5 (PR)

Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (PR)
2. same
3. same
4. same weight x6

Machine Pulldown:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

Bodymasters Lying Military Press:
1. 270x7 (PR)
2. 270x6
3. 270x6

Side Raise Mchine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Curl Machine:
1. 12 plates x6 (PR)
2. 10 plates x8
3. 10 plates x6
4. 8 plates x7

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
4. stack x6

Workout Time: 80min






8-10 Tuesday: Lower

Diet: 199.5gP, 526gC, 83gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Legs

Squats:
1. 360x3
2. 360x3
3. 360x3
4. 360x3
5. 360x3 (Tied PR for 5 sets of 3 and it was brutal)

Leg Extensions:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

SLD:
1. 345x5 (PR)
2. 345x5 (PR)
3. 345x5 (PR)

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x6
3. 60x8

Seated Calf Raise:
1. 3 plates +25 x8 (Tied PR)
2. 4 plates x8 (PR)
3. 4 plates x6
4. 4 plates x6

Standing Calf Raise:
1. 270x8 (PR)
2. 270x8 (PR)
3. 270x6
4. 240x8

Workout Time: 85min





8-11 Wednesday: Cardio

Diet: 201.5gP, 478gC, 87.5gF, 3505cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min





8-12 Thursday: Back/Chest

Diet: 195.5gP, 526gC, 82.5gF, 3630cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

DB Bench:
1. 100x11
2. 100x10
3. 100x9
4. 100x7

Bodymasters Hammer Bench:
1. 2 plates per side x12 (PR)
2. same
3. 2 plates per side x10

Pec Deck:
1. 180x15
2. 180x12
3. 180x12

Pull Ups:
1. 45x10 (Tied PR)
2. 45x8
3. 45x6
4. BW x10

Incline DB Row:
1. 75x10
2. same
3. same
4. same

Bodymasters Hammer Row:
1. 3 plates per side x10 (PR)
2. 3 plates per side x9
3. 3 plates per side 8
4. 2 plates +25 per side x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same
4. 2 plates +25 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. same
3. same
4. same

Workout Time: 85min





The plan is to finish up this week, have 1 more heavy week and try to set a few more PRs, then starting Aug 23 I will be doing a deload for a week and a 3-5 week mini-cut as my weight is closing in on 193lbs these days. Gonna try to get back down to 183-185lbs or so and then start working my way slowly back up to the 195lb range. After my deload I will be switching to a modified westside routine for a while to mix things up.

Chuckles

[chuckles_345]

8-13 Friday: Shoulders/Arms

Diet: 207gP, 529gC, 86.5gF, 3725cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Shoulders/Arms

Bodymasters Biangular Military Press:
1. 3 plate per side x6 (PR)
2. same
3. same

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 35x12 (Tied PR)
4. 35x10

Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12

Preacher Curl:
1. 95x10 (PR)
2. 95x8
3. 95x6
4. 75x10

Curl Machine:
1. 8 plates x10
2. 8 plates x8
3. 6 plates x12

Lying Cable Curls:
1. 80x15
2. 80x15
3. 80x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x10 (3x10 PR)
4. 95x12

Cable Pressdown:
1. 160x12
2. 160x12
3. 160x10

Overhead Rope Extension:
1. 100x15
2. 100x15
3. 100x15

Workout Time: 75min






8-14 Saturday: Legs

Diet: 125.5gP, 334gC, 30gF, 2110cal + cheat meal of olive garden and ice cream
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Power Lift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10
4. 13 plates per side x12 (PR)
5. 14 plates per side x10 (PR and all the machine holds)

Giant Set: Hammer Strength Plate Loaded Alternate Leg Extension superset Leg Press superset back to the leg extension:
1. 50x10/5 plates per side x15/25x10
2. 50x10/5 plates per side x15/25x10
3. 50x10/5 plates per side x15/25x10 (quads shot at this point)

Hammer Strength 1 Legged Kneeling Ham Curl:
1. 100x12 (PR)
2. 100x10
3. 100x8
3. 80x10

Mini Hack Squat Calf Raise:
1. 3 plates per side x10
2. 3 plates per side x10
3. 3 plates per side x10
4. 2 plates per side x12

Occluded Tibialis Raise:
1. 30x15
2. 30x8
3. 20x5
4. 10x5

Workout Time: 95min






8-15 Sunday: Off Day

Diet: 202gP, 453gC, 82gF, 3360cal
Water: 1.5 gallons
Sleep: 9hrs





8-16 Monday: Upper

Diet: 200.5gP, 522gC, 82.5gF, 3635cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 120x5 (PR)
2. 120x5 (PR)
3. 120x5 (PR)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 70x5 (PR)
2. 70x5 (PR)
3. 70x5 (PR)

Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (Tied PR)
2. same
3. same

Pulldown Machine:
1. stack x8 (Tied PR)
2. same

Side Raise Machine:
1. stack x8 (Tied PR)
2. same
3. same
4. same

Curl Machine:
1. 12 plates x8 (PR)
2. 12 plates x6
3. 10 plates x8
4. 10 plates x7

Cable Pressdown:
1. stack x8 (Tied PR)
2. same
3. same
4. same

Workout Time: 75min





8-17 Tuesday: Greatest Leg Workout Ever

Diet: 193gP, 515gC, 87gF, 3615cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats: warmed up to a single at 365 which popped up easy
1. 385x2 (PR!!!, this was my old pr set 10 wks ago)
2. 395x1 (PR)
3. 405x1 (PR!!!!!!!!!!!!!!!!!!!)

Leg Extension:
1. stack x8 (Tied PR)
2. same
3. same

RDL:
1. 365x5 (PR)
2. 365x5 (PR)
3. 365x5 (PR)

Hardest Lying Ham Curl Machine Ever:
1. 120x8 (PR)
2. 120x8 (PR)
3. 120x6

Seated Calf Raise:
1. 4 plates x8 (PR)
2. 4 plates x8 (PR)
3. 4 plates x6

Donkey Calf Raise:
1. 210x8 (Tied PR)
2. same
3. same

Workout Time: 70min






8-18 Wednesday: Cardio

Diet: 212.5gP, 475gC, 78.5gF, 3455cal
Water: 1.5 gallons
Sleep: 7 hrs
Cardio: Eliptical Sprints: 20min






So I've officially added 10lbs each hand to my 3x5 db bench, 20lbs to my 1rm squat, and 30lbs to my 3x5 RDL, pr'd almost every lift, and gained 2-3lbs in the past 9-10 weeks. Very successful stretch of training. Going to finish off this strength progression with chest/back thurs, shoulders/arms fri, legs sat. Then its time for a deload and mini-cut. After my 1 week deload I will be moving to a modified westside split.

Chuckles

[chuckles_345]

8-19 Thursday: Back/Chest

Diet: 199.5gP, 523gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest

DB Bench:
1. 105x10 (PR)
2. 105x8
3. 105x8
4. 105x6
5. 90x9

Bodymasters Hammer Bench:
1. 2 plates per side x10
2. same
3. same

Pec Deck:
1. 180x15
2. 180x15

Lat Pulldown:
1. 250x8 (PR)
2. 230x10 (Tied PR)
3. 230x8
4. 200x10
5. 200x8

Cable Row:
1. 180x10
2. 180x10
3. 180x10
4. 180x10
5. 180x10

Reverse Grip Machine Row:
1. 225x10
2. 225x10
3. 225x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same x10

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min






8-20 Friday: Arms

Diet: 202.5gP, 511gC, 79.5gF, 3570cal
Water: 1.5 gallons
Sleep: 8 1/hrs


Workout: Arms

Bodymasters Lying Shoulder Press:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)
3. 120x10 (Tied PR
4. 120x10 (Tied PR)

Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12

Curl Machine:
1. 80x12
2. 80x12
3. 80x10
4. 80x10
5. 80x8
6. 80x8

Lying Cable Curl:
1. 80x15
2. 80x15
3. 80x15
4. 80x15

Skull Crushers:
1. 115x12 (PR)
2. 115x10
3. 115x8
4. 95x12

Cable Pressdowns:
1. 160x12
2. 160x12
3. 160x12

Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12

Workout time: 70min






8-21 Saturday: Legs

Diet: 214.5gP, 523gC, 86gF, 3725cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Giant Set: V Squat, Leg Press, Squat
1. 4 plates per side x12 / 5 plates per side x10 / 225x8
2. 4 plates per side x10 / 5 plates per side x8 / 225x5
3. 4 plates per side x8 / 5 plates per side x6 / 185x5 - wanted more but lower back too fatigued, figured it wasn't worth hurting myself on the last workout before my deload

Hammer Strength Plate Loaded Alternate Leg Extension:
1. 50x12
2. 50x12
3. 50x10
4. 50x10

Hammer Strength Plate Loaded Ham Curl:
1. 60x12
2. 60x12
3. 60x10
4. 60x10

Standing Calf Raise:
1. 300x10
2. 300x10
3. 300x10
4. 300x10

Tibialis Raise:
1. 50x15
2. 50x15
3. 50x15
4. 50x12

Workout Time: 80min





Was starting to feel run down and beat up from the workouts earlier in the week and then previous 9 weeks of training, but I finished these workouts strong and now it is time to deload. The plan is to take Sun, Mon, Tues all off, cardio wed, upper deload thurs, lower deload fri, cardio sat, off sun and mon and then start a westide split the tues. I'm also starting a 3-5 week mini-cut starting Monday.

Chuckles

[chuckles_345]

8-22 Sunday: Off Day

Diet: 208gP, 445gC, 75gF, 3285cal
Water: 1.5 gallons
Sleep: 9 1/2hrs





8-23 Monday: Off Day (1st day of mini-cut 193lbs)

Diet: 257gP, 282.5gC, 54gF, 2645cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





8-24 Tuesday: Off Day

Diet: 263gP, 272.5gC, 56gF, 2645cal
Water: 1.5 gallons
Sleep: 7 1/2hrs





8-25 Wednesday: Cardio

Diet: 257gP, 283.5gC, 60.5gF, 2705cal
Water: 1.5 gallons
Sleep: 7hrs
Cardio: Eliptical Sprints: 20min





8-26 Thursday: Upper Deload

Diet: 256gP, 274gC, 56.5gF, 2630cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Deload

DB Bench:
1. 50x15
2. 50x15
3. 50x15

Lat Pulldown:
1. 120x12
2. 120x12
3. 120x12

Side Raise Machine:
1. 70x12
2. 70x12
3. 70x12

Cable Row:
1. 100x12
2. 100x12
3. 100x12

Curl Machine:
1. 60x12
2. 60x12
3. 60x12

V Bar Cable Pressdown:
1. 120x12
2. 120x12
3. 120x12

Workout Time: 40min





8-27 Friday: Lower Deload/Refeed

Diet: 212.5gP, 395.5gC, 48.5gF, 2870cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Lower Deload

Hack Squat:
1. 2 plates per side x10
2. same
3. same

Occluded Extensions:
1. 90x20
2. 90x12
3. 90x10
4. 90x8

1 Legged Kneeling Occluded Curl:
1. 40x15
2. 40x10
3. 40x7
4. 40x5

Occluded Standing Calf Raise:
1. 90x15
2. 90x8
3. 90x5
4. 90x3

Cable Crunch:
1. 150x10
2. 150x10
3. 150x10

Workout Time: 40min





8-28 Saturday: Off Day

Diet: 259gP, 289gC, 61gF, 2740cal
Water: 1.5 gallons
Sleep: 8 1/2hrs





8-29 Sunday: Cardio (Weight 190.5lbs -2.5lbs in 1 wk, mostly water prob)

Diet: 262.5gP, 271gC, 65gF, 2720cal
Water: 1.5 gallons
Sleep: 9 1/2hrs
Cardio: Eliptical Sprints: 20min





8-30 Monday: Off Day

Diet: 263.5gP, 269gC, 62gF, 2690cal
Water: 1.5 gallons
Sleep: 8hrs




Felt really good to deload and was really convienent because it was during my 1st week of class. Westside started Tuesday.

Chuckles

[chuckles_345]

8-31 Tuesday: ME Lower/Refeed

Diet: 223gP, 401gC, 48gF, 2930cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Lower

ME Deadlifts:
1. 135x10
2. 225x5
3. 315x3
4. 365x1
5. 405x1
6. 435x1
7. 455x2 (only 1 rep shy of pr and I haven't pulled off the ground in months)

Good Mornings: (just trying to feel these out, a really hard movement for me)
1. 225x5
2. 225x5
3. 225x5

Hack Squats:
1. 4 plates per side x8
2. 4 plates per side x8
3. 4 plates per side x8 (My pr on these fresh is 2 sets of 10 with 4 pps so I was pumped to get 3x8 after deads and good mornings)

Seated Calf Raise:
1. 4 plates x8 (Tied PR)
2. 4 plates x6
3. 4 plates x6
4. 3 plates +25 x8
5. 3 plates +25 x7
6. 3 plates +25 x6

Cable Crunch:
1. 150x12
2. 150x12
3. 150x12

Pull Throughs:
1. 150x12
2. 150x12
3. 150x12

Workout Time: 90min





9-1 Wednesday: Cardio

Diet: 257gP, 279gC, 63gF, 2710cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Eliptical Sprints: 20min






9-2 Thursday: ME Upper

Diet: 259gP, 266gC, 63gF, 2665cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Upper

ME Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x1
5. 275x1
6. 285x1 (very tough and 20lbs shy of pr, but I have done these once in about 3 yrs so I think I can get it back if I just train bb bench on a regular basis)

DB Bench:
1. 110x7 (PR)
2. 110x6

Weighted Pull Ups:
1. 60x7 (PR)
2. 60x5
3. 45x6

Cable Row:
1. 250x7 (PR)
2. 250x5
3. 220x8

DB Military:
1. 70x8
2. 70x8

Cambered Bar Curl:
1. 110x8 (PR)
2. 110x7
3. 110x6

Skull Crushers:
1. 125x8 (Tied PR)
2. 125x7
3. 125x6

DB Holds: 100's for 3 sets as long as I could

Workout Time: 90min



Decent start to Westside. I'll be curious to see how much strength I can add with this program. I have 2-3 weeks left on this cut and should be 185ish by that point so I can start gaining slowly again and gain a good amount of strength. Friday will be cardio, DE Lower Sat, DE Upper Sun, and off Monday.

Chuckles

[chuckles_345]

9-3 Friday: Cardio

Diet: 264gP, 284.5gC, 54gF, 2680cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Hill Sprints
5 min warm up
10 sprints up hill
5 min cool down






9-4 Saturday: DE Lower/Refeed

Diet: 223gP, 406gC, 43gF, 2905cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Lower

Speed Deadlifts:
1. 245x2
2. 245x2
3. 245x2
4. 245x2
5. 245x2
6. 245x2
7. 245x2
8. 245x2

Powerlift Squat Machine:
1. 12 plates per side x10
2. 12 plates per side x10
3. 12 plates per side x10
4. 13 plates per side x10
5. 13 plates per side x10 (not a single set pr, but definately a volume PR)

Occluded Leg Extension supersed Occluded Ham Curl:
1. 70x15/50x15
2. 70x10/50x10
3. 70x7/50x8

Standing Calf Raise:
1. 300x12
2. 300x12
3. 300x10
4. 300x10

Tibialis Raise:
1. 70x12
2. 70x12
3. 70x12
4. 70x12

Reverse Hypers:
1. 30x12
2. 40x10
3. 40x10

Hammer Strength Ab Crunch:
1. 80x8
2. 60x10
3. 60x8

Workout Time: 90min






9-5 Sunday: DE Upper (Weight 188.5lbs, -4.5lbs in 2 weeks)

Diet: 266.5gP, 272.5gC, 63.5gF, 2730cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Upper

Speed Bench:
1. 155x3
2. 155x3
3. 155x3
4. 155x3
5. 155x3
6. 155x3
7. 155x3
8. 155x3

Close Grip Bench:
1. 225x9 (Tied PR)
2. 225x7

Chest Supported DB Row:
1. 85x12 (Tied PR)
2. 85x12 (Tied PR)
3. 85x10
4. 85x10

Bodymasters Hammer Pulldown:
1. 3 plates per side x10 (Tied PR)
2. 3 plates per side x10 (Tied PR)
3. 3 plates per side x10 (Tied PR)
4. 3 plates per side x10 (Tied PR)

Side Raise Machine:
1. stack x10 (PR)
2. stack x10 (PR)
3. stack x8
4. stack x8

Curl Machine:
1. 8 plates x12 (Tied PR)
2. 8 plates x11
3. 8 plates x10
4. 8 plates x8

Cable Pressdown:
1. stack x12 (PR)
2. stack x10
3. stack x8
4. 160x12

Behind the Back Forearm Curls:
1. 65x15
2. 65x15
3. 65x12
4. 65x10

Workout Time: 85min




Pretty happy with this mini-cut so far. I've been able to maintain strength on basically everything if not slightly improve on some lifts. 2-3 more weeks and I should be around 185 and then I can start eating more and focusing on getting strong. Monday is an off day and Tuesday I will be doing ME Lower including ME Box Squats.

Chuckles

[Bnizzle163]

That's some serious weight on those DL's man. Great work!

[chuckles_345]

That's some serious weight on those DL's man. Great work!

Thanks! My pr on those is 485 for a single. Gonna try to get back up there and get a 500lb single.

Chuckles

[chuckles_345]

9-6 Monday: Off Day

Diet: 271gP, 242gC, 60.5gF, 2595cal
Water: 1 gallon
Sleep: 7 1/2hrs






9-7 Tuesday: ME Lower/Refeed

Diet: 214gP, 393gC, 50gF, 2880cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Lower

Squat:
1. 135x10
2. 225x5
3. 275x3
4. 315x2
5. 345x1
6. 365x1
7. 385x1
8. 410x1 (PR!!!!!!!!! and it was a grinder)
9. 365x2

Deadlifts:
1. 135x5
2. 225x5
3. 315x5
4. 365x5
5. 385x5
6. 405x5

Leg Extensions:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

Seated Calf Raise:
1. 190x7 (PR)
2. 190x6
3. 180x7
4. 180x6
5. 160x8
6. 135x10

Weighted Hyperextensions:
1. 45x12
2. 45x12
3. 45x12

Cable Crunch:
1. 150x15
2. 150x15
3. 150x15

Workout Time: 90min






9-8 Wednesday: Cardio

Diet: 267gP, 251.5gC, 61gF, 2625cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down






9-9 Thursday: ME Upper

Diet: 264gP, 271gC, 56gF, 2645cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Upper

Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x1
5. 275x3 (Tied PR)

Incline DB Bench:
1. 110x5 (PR)
2. 100x7

Rack Chins:
1. 100x8
2. 100x8
3. 100x8

Cable Row:
1. 250x8 (PR)
2. 250x6
3. 250x6

Lying Incline Military Press Machine:
1. 285x5 (PR)
2. 285x5 (PR)

BB Curl:
1. 115x8
2. 115x8
3. 115x6

Dips:
1. 90x8
2. 90x6
3. 90x4

DB Static Holds: 2 sets with 100's as long as I could hold them

Workout Time: 80min





Solid week of workouts. Strength is holding steady if not increasing slightly. I have 1 more week of mini-cutting left. At the moment, the plan is to start eating more again on Monday Sept 20. Got cardio Friday, DE Lower Sat, DE Upper Sun, and then 1 more week of mini cutting.

Chuckles

[RichKnapp]

Things are looking great bro. ^5

[Trapzillaoo7]

How are you feeling so far on the cut?

Brian

[chuckles_345]

Things are looking great bro. ^5

Thanks Rich!



How are you feeling so far on the cut?

Brian

You are going to hate ths answer being 1 wk out and on low carbs, but I don't really feel like I'm dieting most of the time. I'm never hungry really and strength-wise I've been able to maintain if not slightly gain strength over the past 3 weeks. The only thing I notice is that sometimes towards the end of my workouts I'm more fatigued lately than I would be if I was eating more.

Chuckles