2010: What the **** is cutting? (Cliffs included)

[brudman]

Hey friends.

This is not a New Years Resolution. However during the holidays my mom, my girlfriend's mom, and every middle aged woman in between seems to think the holidays and competitive eating are one in the same.

When I played baseball in college, I was a spritely 170 lbs, lean and fast. I then got into training just to train and I dropped to 160 and very lean. Then I decided I wanted to be BIG. And on the way, I gained a little BF (see avi).

I fractured a vertebrae in college, which has led to disc problems and other forms of nauseating back pain since I began training heavy. It's all good though, this is what I like doing now.

I plan on competing in powerlifting in 2010, in a lighter weight class than 220 or 198. I also plan on being a little leaner, because I also want to try bodybuilding.

Anyways, there are 52 weeks to train next year, and just like this year, I'll use them all. This log will be about diet, strength training, fat loss, muscle gain, supplements, back pain, and whatever else anyone wants to talk about.

Cliffs
-Got fat trying to get big and strong
-Goal is to get strong
-Goal is to be not fat
-Come in here and shoot the **** with me.

Here's to progress boys and girls!

[brudman]

My routine has been crafted to help meet my goals, and is based on everything I've learned about BBing and Strength Training in the past year. If you've seen Layne Norton's routine, this should look somewhat familiar.

It will be an 7-8 day routine with 5 days of weights (2 power days, 3 hypertrophy/assist days). Off days are Sunday and Tuesday and sometimes Friday. My schedule is tough because of work, but I try to be as regimented as possible.

Day 1: Deadlift & Hypertrophy Shoulders/Back/Traps
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Deadlift 5 x 3 (2 x 3 at 85% of 3 RM, 2 x 3 at 90% of 3 RM, 1 x 3 at 95% of 3 RM)
-DB Shoulder Press 3x8-12 super setted with
-DB Front Raise 3x8-12
-DB One Arm Row 3x8-12 super setted with
-DB Arnold Press 3x8-12
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15

Day 2: Lower Power
-Squat 5 x 3 (2 x 3 at 85% of 3 RM, 2 x 3 at 90% of 3 RM, 1 x 3 at 95% of 3 RM)
-Good Mornings 5 x 5
-6-8 sets of Standing Calf

Day 3: Upper Power
-Barbell Bench Press 5 x 3(2 x 3 at 85% of 3 RM, 2 x 3 at 90% of 3 RM, 1 x 3 at 95% of 3 RM)
-Barbell Rows 5 x 5
-Military Press 5 x 5
-Barbell Shrugs 5 x 5

Day 4: Hypertrophy Legs/Calves
(For hypertrophy days i never go to failure, always stop about 2 reps before failure)

-Front Squat 5x8-12 super setted with
-Standing Calf 5x10-15
-Leg Extensions 5x10-15 super setted with
-Sitting Leg Curls 5x10-15 super setted with
-Sitting Calf Raise 4x8-12

Day 5: Hypertrophy Chest/Arms

-DB Incline Bech 3x8-12
-Barbell Close Grip Bench 3x8-12
-DB Flat Bench 2x8-12
-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12
-Push Downs 3x8-12 super setted with
-DB Hammer Curls
-Cable Crossovers 3x8-12
-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Cliffs
Lift heavy ****

[brudman]

I began seriously training in March after considerable time off from training after baseball ended. I began really learning how to train in April.

In March, I could squat 295 for a single.

Squat as of today - 355 x 3 and 365 x 2.

In March, I could bench 225 for a single.

Bench as of today - 255 x 3.

In March, I could deadlift 295 for a single.

Deadlift as of today - 425 x 3.

Injury has been a bitch. But those are my numbers and I hope I can continue to drive them up.

[brudman]

Before, my diet was this: get your protein requirements (200g), eat a carb with it, eat some fat with it.

Now, my diet will be a little more regimented.

I will have a normal day, a no carb day (non-lifting days), and one high carb day per week (will fall on squat or leg day).

Workout Day - 2,376 calories
Protein = 249g (996 cal)
Fat = 90g (900 cal)
Carbs = 120g (480 cal)

Non Workout Day - 1,896 calories
Protein = 249g (996 cal)
Fat = 90g (900 cal)
Carbs = 0g (0 cal)

High Carb Day - 2,976
Protein = 249g (996 cal)
Fat = 90g (900 cal)
Carbs = 270g (1,080 cal)

[kitarpyar]

first

[kitarpyar]

I plan on competing in powerlifting in 2010, in a lighter weight class than 220 or 198. I also plan on being a little leaner, because I also want to try bodybuilding.

Good luck with the competitions man. So do you plan on competing in both PL meets AND BB shows in 2010? Or is it going to be one or the other for the next year?

[brudman]

Good luck with the competitions man. So do you plan on competing in both PL meets AND BB shows in 2010? Or is it going to be one or the other for the next year?

I don't think BB shows are in the near future. As far as PL meets go there is one in my area in April or May of next year. Also a local gym puts on strongman events all the time, so I might pick that up.

As for now, my short term goals are more numbers oriented than anything. I want to see my squat get to 405 soon. I also want to get the deadlift up to 5 plates (495) this year. As long as my back holds up I will make progress enough to get there.

[kitarpyar]

As for now, my short term goals are more numbers oriented than anything. I want to see my squat get to 405 soon. I also want to get the deadlift up to 5 plates (495) this year. As long as my back holds up I will make progress enough to get there.

Given your current lifts, they sound very much achievable. Wouldnt be surprised if you got there well before the year end.

[DocColossus]

Subbed.

Also, as far as power lifting AND bodybuilding in the same year, not practical so don't do that to yourself!!!

I say go ahead with packing on some more mass and get into power lifting, maybe even strongman, for the next year and enjoy the strength and size gains that go with them! Keep your bodyfat under 20% and just do it to it man!!!!!!

In for the 2010 what the **** is cutting journey mang!

[brudman]

Subbed.

Also, as far as power lifting AND bodybuilding in the same year, not practical so don't do that to yourself!!!

I say go ahead with packing on some more mass and get into power lifting, maybe even strongman, for the next year and enjoy the strength and size gains that go with them! Keep your bodyfat under 20% and just do it to it man!!!!!!

In for the 2010 what the **** is cutting journey mang!

I hear ya buddy. I need to do a quick diet here and get the bf under 20%. I think I'm to the tune of 25%. I just want to stay lean enough for bodybuilding not to be too far a reach come late 2010 or 2011.

Right now I'm a little fat and slow. I also play semi pro baseball from April to September so I need to be a spritely 200 lbs to maintain my leadoff man role. Can't be a cream puff and be tryin to steal bases!

[brudman]

Given your current lifts, they sound very much achievable. Wouldnt be surprised if you got there well before the year end.

Nice man, thanks for the support. The only thing that struggles is my bench. I have to constantly play with volume because progress is hard to come by. If I do too much or too little assitance, or too much volume I don't hit my goal for the week.

[brudman]

Barbell Bench Press 5 x 3
2 x 3 @ 205
2 x 3 @ 235
1 x 3 @ 260 (Gettin pretty close to my PR of 265 x 2)

Barbell Rows 5 x 5
1 x 5 @ 135
4 x 5 @ 185
Was my first time doin BB Rows in forever, I usually am a DB rows guy. Felt great.

Military Press 5 x 5
1 x 5 @ 95
1 x 5 @ 115
2 x 5 @ 135
1 x 5 @ 145

Barbell Shrugs 5 x 5
5 x 5 @ 225

Today I'm hittin up hypertrophy legs/calves. I did that deadlift day last Saturday and Power Lower Monday.

[kitarpyar]

Nice man, thanks for the support. The only thing that struggles is my bench. I have to constantly play with volume because progress is hard to come by. If I do too much or too little assitance, or too much volume I don't hit my goal for the week.

I feel ya on that. My bench is my worst lift as well. I have military pressed 155 lbs (1 rep only), but cant seem to bench more than 190. At some point, I will be looking to follow this little scheme from Bill Starr -

http://ditillo2.blogspot.com/2009/09/bench-press-plateaus-bill-starr.html

[DocColossus]

I hear ya buddy. I need to do a quick diet here and get the bf under 20%. I think I'm to the tune of 25%. I just want to stay lean enough for bodybuilding not to be too far a reach come late 2010 or 2011.

Right now I'm a little fat and slow. I also play semi pro baseball from April to September so I need to be a spritely 200 lbs to maintain my leadoff man role. Can't be a cream puff and be tryin to steal bases!

Just focus on the strength brutha!!!! Get strong, throw some weight around and do it to it!

[BleedCardio]

I'm in on this. Sounds interesting. Good luck!

[brudman]

Just focus on the strength brutha!!!! Get strong, throw some weight around and do it to it!

Yessir!


I'm in on this. Sounds interesting. Good luck!

Thanks bro. Welcome.

[brudman]

-Front Squat 5x8-12
135 x 12
155 x 12
175 x 12
205 x 8
205 x 8

Normally I can lift more weight, but this was a ton of volume. Gassed me.

-Standing Calf 5x10-15 super setted with
-Leg Extensions 5x10-15

-Sitting Leg Curls 5x10-15 (Normally I'll do Ghetto GHR)

[brudman]

-DB Incline Bech 3x8-12
65 x 12
75 x 8
75 x 7

-Barbell Close Grip Bench 3x8-12
135 x 12
155 x 10
165 x 8

-DB Flat Bench 2x8-12
80 x 10 both sets

-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12

-Push Downs 3x8-12 super setted with
-DB Hammer Curls

-Cable Crossovers 3x8-12

-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

Holy volume! This was the most direct arm work I've ever done. Feels good though. I like it. My arms are only 16" anyway so I could use it!

[kitarpyar]

Normally I can lift more weight, but this was a ton of volume. Gassed me.


haha, high volume squats = excellent cardio as well.

[BleedCardio]

high volume usually equals more DOMS for me on the legs. Prob be sore. Good lift!

[DocColossus]

high volume usually equals more DOMS for me on the legs. Prob be sore. Good lift!

Just remember DOMS aren't always a good sign of a quality workout man, have to be sure not to overtrain.

[brudman]

haha, high volume squats = excellent cardio as well.

With 60 second rest periods they can be puke worthy.


high volume usually equals more DOMS for me on the legs. Prob be sore. Good lift!

I actually wasn't sore. I didn't have a high enough intensity I guess. I usually train legs 2-3 times a week anyway.


Just remember DOMS aren't always a good sign of a quality workout man, have to be sure not to overtrain.

Truth. I am much more sore after a high volume chest/arms day than I am after the leg day.

[BleedCardio]

Just remember DOMS aren't always a good sign of a quality workout man, have to be sure not to overtrain.

Very true, I just always find I am much more sore when I do high volume on legs vs. higher weight lower volume. And I didn't mean it was a good workout if you were sore or not, just that it was a good workout!

[brudman]

-Deadlift 3 x 3 after warmup sets (45, 135, 225, 275, 315)
1 x 3 @ 330
1 x 3 @ 365
1 x 3 @ 415...easy

-DB Shoulder Press 3x8-12 @ 60 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 55 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 90 lbs
-Lat Pull Downs 2 x 12 @ 125 lbs

[brudman]

Low/No Carb diet sucks.

[brudman]

My squat day was terrible. This low carb thing killed me.

-Squat 4 x 3
After warmup sets
1x3 @ 285
2x3 @ 325
1x3 @ 355...a lot harder than it should have been

-Good Mornings 5 x 5

-6-8 sets of Standing Calf

Some stair stepper.

[kitarpyar]

Gotta give you credit for squatting heavy on low carbs. By the way, what is the reason for this diet? Cutting is your focus right now?

[DocColossus]

Very true, I just always find I am much more sore when I do high volume on legs vs. higher weight lower volume. And I didn't mean it was a good workout if you were sore or not, just that it was a good workout!

Like for example, for me, I get the best DOMS when I complete full reps, full range of motion, with heavy weight, until 90% failure. I have my most recent chest workout from this past Monday in my journal, the weights decent but the DOMS were perfect. Just sore enough where I feel it, but not so sore I can barely wipe my a**.

[brudman]

Gotta give you credit for squatting heavy on low carbs. By the way, what is the reason for this diet? Cutting is your focus right now?

I just want to get a little leaner. I was always curious about keto diet, so I figured why not do it myself and see how it works. Sometimes the only way to learn about something is just by doing it.

I just want to get to like 15%. I think right now I'm around 20%. I figure a safe number would be losing 10-15 lbs. So I plan on staying on this diet for 5-8 weeks.

[DocColossus]

I just want to get a little leaner. I was always curious about keto diet, so I figured why not do it myself and see how it works. Sometimes the only way to learn about something is just by doing it.

I just want to get to like 15%. I think right now I'm around 20%. I figure a safe number would be losing 10-15 lbs. So I plan on staying on this diet for 5-8 weeks.

Keto is good, I did it, but it drops A LOT of muscle, just a heads up!

[brudman]

Keto is good, I did it, but it drops A LOT of muscle, just a heads up!

I guess I'm not quite doing Keto. I don't know if I will reach ketosis or not doing this, but I still eating 50-60g of carbs per day through 1 cup oats after my workout and fruit/veg during the day. My goal really isn't to reach ketosis, but rather to stay in a caloric defecit through less carbs.

What are your thoughts on that?

[DocColossus]

I guess I'm not quite doing Keto. I don't know if I will reach ketosis or not doing this, but I still eating 50-60g of carbs per day through 1 cup oats after my workout and fruit/veg during the day. My goal really isn't to reach ketosis, but rather to stay in a caloric defecit through less carbs.

What are your thoughts on that?

No good, Ketosis is the idea when doing a Keto diet! I suggest following the Cyclic Ketogenic Diet, buying Keto strips to be sure you're in Ketosis and go from there!!!

[brudman]

No good, Ketosis is the idea when doing a Keto diet! I suggest following the Cyclic Ketogenic Diet, buying Keto strips to be sure you're in Ketosis and go from there!!!

I'll look into it. I was pretty much doing the "8 simple rules" diet. I think it's more about being fat dependent than ketosis. You only eat carbs post workout.

http://stronglifts.com/nutrition-101-definite-beginner-guide-healthy-nutrition/

EDIT: I guess it's not keto at all, but I was hoping to achieve some fat loss in a caloric defecit through less carbs. I read a lot of Mauro DiPasquale articles in Powerlifting USA which is where I got this idea.

[DavisForman]

Hey man! The last workout log fall through? Re-Subbed!

[brudman]

Hey man! The last workout log fall through? Re-Subbed!

Yep! Haha I didn't get on bb.com for a while there and stopped updating my 5/3/1 log. I decided to start using the program I am doing a while back. Thanks for subbin bro.

[brudman]

No good, Ketosis is the idea when doing a Keto diet! I suggest following the Cyclic Ketogenic Diet, buying Keto strips to be sure you're in Ketosis and go from there!!!

Nevermind. I just read a synopsis of the diet you posted. I am feeling so lethargic right now that I should probably cut all the carbs out, up the fat, and just do keto.

[BenReilly]

subbed

[brudman]

subbed

All the bros are comin out of the woodworks! Long time no see bud.

[brudman]

Barbell Bench Press 4 x 3
1 x 3 @ 205
2 x 3 @ 235
1 x 2 @ 265 Failed on 3rd rep.

Barbell Rows 5 x 5
1 x 5 @ 135
4 x 5 @ 185
Was my first time doin BB Rows in forever, I usually am a DB rows guy. Felt great.

Military Press 5 x 5
1 x 5 @ 95
1 x 5 @ 115
2 x 5 @ 135

Barbell Shrugs 5 x 5
4 x 5 @ 315

[brudman]

I peed on one of those sticks last night after my gf bought some at Walgreens (she's actually doing CKD). I decided after a lot of research yesterday to do TKD (Targeted Ketogenic Diet).

I was in Ketosis already (barely)...so that was good. I'm just glad I'm not pregant.

[brudman]

With TKD off on the right foot I hit up some dynamic effort/hypertrophy leg work. Energy levels are somewhat low, but improving, so hopefully my strength will get back to where it was and I can go forward.

-Front Squat 5x8-12
135 x 12
155 x 12
175 x 12
205 x 6
225 x 4

My front squat 1 RM is 305.

-Standing Calf 5x10-15 super setted with
-Leg Extensions 5x10-15

-Ghetto GHR 5 x 8

[brudman]

-DB Incline Bech 3x8-12
65 x 12
70 x 8
70 x 8

-Barbell Close Grip Bench 3x8-12
135 x 12
155 x 10
135 x 12

-DB Flat Bench 2x8-12
80 x 10 both sets

-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12

-Push Downs 3x8-12 super setted with
-DB Hammer Curls

-Cable Crossovers 3x8-12

-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

[BleedCardio]

I peed on one of those sticks last night after my gf bought some at Walgreens (she's actually doing CKD). I decided after a lot of research yesterday to do TKD (Targeted Ketogenic Diet).

I was in Ketosis already (barely)...so that was good. I'm just glad I'm not pregant.

Haha. Chuckled at this one. I don't have any experience with a Keto diet, but I am curious to see how this works out for you. At least you have your gf along for support.

[brudman]

Haha. Chuckled at this one. I don't have any experience with a Keto diet, but I am curious to see how this works out for you. At least you have your gf along for support.

I can tell you that the first 3 days suck. It continues to be not sweet as I figure out the correct calories and ratios for everything. I was low on calories last week. I lost 5 lbs (weighing myself post workout/post cardio/post sauna to make sure water weight isn't too big a factor). Either way, no worries. It's a science experiment on myself and I will have success.

[brudman]

-Deadlift 3 x 3 after warmup sets (45, 135, 225, 275, 315)
1 x 3 @ 335
1 x 3 @ 370
1 x 2 @ 420 I missed my third rep. Damn KETO!!

-DB Shoulder Press 3x8-12 @ 60 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 55 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 90 lbs
-Lat Pull Downs 2 x 12 @ 125 lbs

[kitarpyar]

well, I hear things improve a few days into the diet, although the initial stage is the roughest part.

[brudman]

well, I hear things improve a few days into the diet, although the initial stage is the roughest part.

Hope so bro! I'm feelin better but my strength is a little bit lower. I squatted today and decided to reduce the weight and get a couple more reps...but failed on 4 at a light weight! WTF! Patience with this will have to be the key.

-Squat 3 x 3
After warmup sets
1x5 @ 275
1x3 @ 315
1x3 @ 340...failed on 4th rep and had to bail!

-Good Mornings 5 x 5 @ 185

-Standing calf 5 x 5

-Abs

-Crying in locker room about squat

[ninjinja]

Subbed

[DocColossus]

I'm just glad I'm not pregant.

Me too buddy.... me too.

[ninjinja]

I peed on one of those sticks last night after my gf bought some at Walgreens (she's actually doing CKD). I decided after a lot of research yesterday to do TKD (Targeted Ketogenic Diet).

I was in Ketosis already (barely)...so that was good. I'm just glad I'm not pregant.


Me too buddy.... me too.

Im with both of you on this... it would really put a damper on those squats if you were

[DocColossus]

Im with both of you on this... it would really put a damper on those squats if you were

I remember the first time I got pregnant... oh wait that was just my first bulk when I was like 19, nvm!

[brudman]

Im with both of you on this... it would really put a damper on those squats if you were

It would be a beautiful thing to give birth doing something I love though...


I remember the first time I got pregnant... oh wait that was just my first bulk when I was like 19, nvm!

I know what you mean. It all happens so fast. You pass out in an oats and whey induced coma, wake up in a truck stop bathroom, and all of a sudden you're 40 lbs heavier with 5% more bf.

[brudman]

Barbell Bench Press 4 x 3
1 x 3 @ 205
2 x 3 @ 235
1 x 2 @ 265 Failed on 2nd rep. this time.

Barbell Rows 5 x 5
1 x 5 @ 135
4 x 5 @ 185


Military Press 4 x 5
4 x 5 @ 135...just too tired to up weight.

Barbell Shrugs $ x 5
4 x 5 @ 315

In ketosis. Still pissin on sticks.

[brudman]

I have lost 7 lbs since starting Keto. I'm still trying to get to 500 calories below maint...might have to up them.

A lot of what I lost was water weight. It has to be. I'm pissing constantly.

[brudman]

Saturday
With my strength dwindling, I did some dynamic effort squat rather than pure volume work.

-Front Squat 5x8-12
135 x 12
155 x 12
175 x 12
205 x 6
225 x 4

-Speed Box Squat (50% of 3 RM)
6 x 3 @ 185

-Standing Calf 5x10-15 super setted with
-Leg Extensions 5x10-15

-Ghetto GHR 5 x 8

Sunday

-DB Incline Bech 3x8-12
70 x 12
70 x 10
70 x 8
-Barbell Close Grip Bench 3x8-12
135 x 12
155 x 10
135 x 12

-DB Flat Bench 2x8-12
80 x 10 both sets

-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12

-Push Downs 3x8-12 super setted with
-DB Hammer Curls

-Cable Crossovers 3x8-12

-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

[brudman]

Today is my birthday. Had Red Velvet cake my gf's mom made me. It was good and I stayed in Keto. Not that I care. I would have had more had I known. ;)

[kitarpyar]

Today is my birthday. Had Red Velvet cake my gf's mom made me. It was good and I stayed in Keto. Not that I care. I would have had more had I known. ;)

haha, happy birthday. Now that you know, go back and ask for w/e is left of it ;)

[ninjinja]

haha, happy birthday. Now that you know, go back and ask for w/e is left of it ;)

^^^^^^x2 man and anything thats left over when it puts you out of Keto you can mail to me... could use it in this Bulk!

[BleedCardio]

Habby B-Day man. Red Velvet cake FTW!

[DocColossus]

Happy birthday man!

[brudman]

Habby B-Day man. Red Velvet cake FTW!


Happy birthday man!

Thanks fellas. Deloading this week. Didn't deload prior to the program so I'm gettin pretty wiped. Couldn't have picked a better week. For deload I'm not doing the power days. Simple enough.


Last Night
-DB Shoulder Press 3x8-12 @ 60 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 55 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 90 lbs
-Lat Pull Downs 2 x 12 @ 125 lbs

[brudman]

Still cruisin. Under 200 lbs right now. Definitely leaner. This diet works pretty fast.

I am still deloading, took last night off. Am only training 3 days this week so I'll bet my third day in tomorrow. Might do some car pushes Sunday before I watch the games.

[brudman]

Who you guys got?

-Vikes @ Saints
-Jets @ Colts

[ninjinja]

Thanks fellas. Deloading this week. Didn't deload prior to the program so I'm gettin pretty wiped. Couldn't have picked a better week. For deload I'm not doing the power days. Simple enough.


Last Night
-DB Shoulder Press 3x8-12 @ 60 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 55 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 90 lbs
-Lat Pull Downs 2 x 12 @ 125 lbs

Hey I think we just may be on the same routine....

[brudman]

Hey I think we just may be on the same routine....

Really? What are you doin?

[brudman]

After deload I came back fresh. I'm working some carbs back into the diet and I am going to keep calories somewhat low. In 3.5 weeks of Keto I lost about 10 lbs. Abs are showing in the morning. So that's good.

I squatted last night, strenght definitely comin back.

Low Box Squat
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 275
1 x 3 @ 315
1 x 3 @ 345...pretty easy actually.

Good mornings
5 x 5 @ 185

Calves on Leg Press Machine
5 x 25 @ A billion lbs.

I wish everything on my body was as strong as my calves. What a joke.

[BleedCardio]

billion pounds!!!!! :eek:

[kitarpyar]

After deload I came back fresh. I'm working some carbs back into the diet and I am going to keep calories somewhat low. In 3.5 weeks of Keto I lost about 10 lbs. Abs are showing in the morning. So that's good.

Damn, that's some serious weight loss. How much of a caloric deficit are you on?

[ninjinja]

billion pounds!!!!! :eek:


Damn, that's some serious weight loss. How much of a caloric deficit are you on?

Yeah what they said

[brudman]

Damn, that's some serious weight loss. How much of a caloric deficit are you on?

About this much:
|||||||||||||||||||||||||||||||||||||||||||||||||| |||||||||||||||||||||||||||||||||||||||||||||||||| ||||||||||||||||
:D

But seriously, I was only on a calorie defecit of about 500-800 depending on the day. The crazy thing is I didn't lose that much muscle out of the 10 lbs, although I'm sure I did lose some.

From this point on I'm lookin to start getting stronger still and a little leaner. I'll get some progress pics up and I'll keep you guys posted.

[brudman]

billion pounds!!!!! :eek:

Does anybody else feel like they could calf raise a small island nation?

[ninjinja]

Does anybody else feel like they could calf raise a small island nation?

Everytime!!! thats why I do more sets and higher reps with as high of a weight as possible, when I do calfs

[brudman]

Bench 3 RM Test
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 245
1 x 2 @ 265

BB Row 5 x 5 @ 185
Military Press 5 x 5 @ 135
Shrugs 5 x 8 @ 315
BB Curls 5 x 5 @ 100

[DocColossus]

Bench 3 RM Test
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
1 x 3 @ 245
1 x 2 @ 265

BB Row 5 x 5 @ 185
Military Press 5 x 5 @ 135
Shrugs 5 x 8 @ 315
BB Curls 5 x 5 @ 100

Try to up the repetitions on the shrugs to 10+, and pinch at the peak... this is what has worked for me anyways...

Keep it up dude!!

[brudman]

Try to up the repetitions on the shrugs to 10+, and pinch at the peak... this is what has worked for me anyways...

Keep it up dude!!

I'm not gonna argue with you here since you have a huge yoke...but I think I read in Wendler's book that shrugs should be done in low reps since its mostly fast twitch muscle groups...not that I would know which is right.

Anyways, on my back day I do 15 rep DB shrug sets. Gotta keep you and Jim Wendler happy.

[brudman]

This was one fun workout. Did some balance, explosive and hypertrophy lower work. Everything grouped was supersetted.

Hack Squat 5 x 8 @ 315
Box Jumps 5 x 4 @ BW + 10 on 40'' high box

Ghetto GHR 5 x 8 @ BW
Jump Rope 5 x 45 sec

Leg Ext 5x10-12 @ 185 or something (I don't really know what the numbers mean on the stacks)
Calf Press (In machine leg press) 5 x 25 @ 400

Balance Squats on crescent swiss ball - w/medecine ball thrown to sides 2 x 10

[brudman]

I started training my girlfriends sisters boyfriend. The guy is 6'0, 117 lbs. He is a rail. He's got a great attitude and me and my other training partner are gonna get this guy huge. Last year I went from 155 to 210, so I think I can get him there if he eats.

Just thought I'd log about it! Let me know if you guys have any tips about how I should train this guy. Right now I'm not letting him put any weight on the bar. It's mostly pushups, lunges and simple movements until we can get him strong enough to start squatting. Like I said, great attitude though.

[ninjinja]

I started training my girlfriends sisters boyfriend. The guy is 6'0, 117 lbs. He is a rail. He's got a great attitude and me and my other training partner are gonna get this guy huge. Last year I went from 155 to 210, so I think I can get him there if he eats.

Just thought I'd log about it! Let me know if you guys have any tips about how I should train this guy. Right now I'm not letting him put any weight on the bar. It's mostly pushups, lunges and simple movements until we can get him strong enough to start squatting. Like I said, great attitude though.

Whats his background??? has he ever done any lifting??? Trust me man not every "rail" is weak, you may be surprised by what he can lift... Your right getting him started doing these things, but from personal experience.... get him doing all the "simple' lifts, and its better for him to be doing it with Dumbells in the begining (again from personal experience).... when I was where hes at my routines looked like this (all exercises 3sets 8-10) Day1 chest (Db bench press, Db incline press, cable crossovers, followed by a light tricep workout) Day 2 Back(Lat pull downs, db shrugs, Chins) Day3 Shoulders (db shoulder press, db raises, seated bentover lateral raises) Day4 Arms all the simple bicep and tricep workouts... once again better to use the db's as they will keep him from strong arming.... Day5 Legs Smith machine squats, until he gets his form right, lunges, leg press, leg curles followed by some calve work... (calves as you know should be more sets and higher reps)... do this for about 8 weeks as long as hes eating... EVERY 2 hours, getting in lots of protein and taking a good multi.... he should be up to 150 at least in no time!!

[brudman]

Whats his background??? has he ever done any lifting??? Trust me man not every "rail" is weak, you may be surprised by what he can lift... Your right getting him started doing these things, but from personal experience.... get him doing all the "simple' lifts, and its better for him to be doing it with Dumbells in the begining (again from personal experience).... when I was where hes at my routines looked like this (all exercises 3sets 8-10) Day1 chest (Db bench press, Db incline press, cable crossovers, followed by a light tricep workout) Day 2 Back(Lat pull downs, db shrugs, Chins) Day3 Shoulders (db shoulder press, db raises, seated bentover lateral raises) Day4 Arms all the simple bicep and tricep workouts... once again better to use the db's as they will keep him from strong arming.... Day5 Legs Smith machine squats, until he gets his form right, lunges, leg press, leg curles followed by some calve work... (calves as you know should be more sets and higher reps)... do this for about 8 weeks as long as hes eating... EVERY 2 hours, getting in lots of protein and taking a good multi.... he should be up to 150 at least in no time!!

Yeah he's very weak. Mentally he has what it takes to get strong. He can barely do a bodyweight lunge correctly. I evaluated him pretty closely to see how f*cked up he was. I like your suggestions. I will definitely use some of those. I want him bodyweight box squatting and bodyweight squatting properly by the end of the month. He has such a good attitude so I'm stoked to be helping him out.

[ninjinja]

Yeah he's very weak. Mentally he has what it takes to get strong. He can barely do a bodyweight lunge correctly. I evaluated him pretty closely to see how f*cked up he was. I like your suggestions. I will definitely use some of those. I want him bodyweight box squatting and bodyweight squatting properly by the end of the month. He has such a good attitude so I'm stoked to be helping him out.

The skinny guys always do ;)

[brudman]

Saturday

-Deadlift 3 x 3 after warmup sets (45, 135, 225, 275, 315)
1 x 2 @ 365
1 x 1 @ 405
1 x 1 @ 425 Just tweeked my back right before so I was uneasy about going for reps. Not bad though.
-DB Shoulder Press 3x8-12 @ 60 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 55 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 90 lbs
-Lat Pull Downs 2 x 12 @ 125 lbs


Sunday


-DB Incline Bech 3x8-12
75 x 12
75 x 8
75 x 8

-Barbell Close Grip Bench 3x8-12
135 x 12
155 x 10
165 x 12

-DB Flat Bench 2x8-12
85 x 10 both sets

-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12

-Push Downs 3x8-12 super setted with
-DB Hammer Curls

-Cable Crossovers 3x8-12

-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

[brudman]

This is just how I've been feelin now that I'm eatin carbs again. And I'm at a spritely 196.

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[brudman]

Low Box Squat
1 x 3 @ 185
1 x 3 @ 225
2 x 3 @ 275
2 x 3 @ 315
1 x 4 @ 350

Good mornings
5 x 5 @ 185

Calves on Leg Press Machine
5 x 25-50 @ 405

[brudman]

Bench
2 x 3 @ 205
2 x 3 @ 225
1 x 2 @ 265

Push Press
1 x 5 @ 135
1 x 5 @ 145
1 x 5 @ 155
1 x 5 @ 155
1 x 2 @ 185

T-Bar Rows
1 x 5 @ 2 plates
1 x 5 @ 3 Plates
3 x 5 @ 3 Plates + 25

Shrugs
5 x 5 @ 315

BB Curls
5 x 5 @ 100

[brudman]

Friday
Hack Squat 5 x 8 @ 315
Box Jumps 5 x 4 @ BW + 10 on 40'' high box

Ghetto GHR 5 x 8 @ BW
Jump Rope 5 x 45 sec

Leg Ext 5x10-12 @ 185 or something (I don't really know what the numbers mean on the stacks)
Calf Press (In machine leg press) 5 x 25 @ 400


Saturday

-Deadlift
After Warmup
2 x 3 @ 315
1 x 3 @ 385
1 x 3 @ 425
-DB Shoulder Press 3x8-12 @ 65 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 60 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 100 lbs


Sunday


Rep Effort Bench
1 x 25 @ 135
1 x 20 @ 135
1 x 15 @ 135

-Barbell Close Grip Bench 3x8-12
135 x 12
155 x 10
165 x 12

-DB Incline Bench 2x8-12
85 x 10 both sets

-Preacher Curls 3x8-12 super setted with
-Standing French Press 3x8-12

-Push Downs 3x8-12 super setted with
-DB Hammer Curls

-Cable Crossovers 3x8-12

-Machine Curl 3x8-12 supersetted with
-Machine Dips 3x8-12

[brudman]

Low Box Squat
1 x 3 @ 185
1 x 3 @ 225
2 x 3 @ 285
2 x 3 @ 320
1 x 3 @ 355

Good mornings
5 x 5 @ 185

Calves on Leg Press Machine
5 x 25-50 @ 405

15 Min Run Varying Intensity

[brudman]

This article + the Dave Tate one are interesting. I might incorporate this into my hypertrophy work. Let me know what you guys think!

http://www.elitefts.com/documents/time.htm

[brudman]

Bench
1x3 @ 135
1x3 @ 185
2x3 @ 205
2x3 @ 225
1x3 @ 265...Finally broke the plateau. Got 4 reps (4th after spotter touched the bar even though I told him not to DAMMIT)...eh nice guy though.

Push Press
5 x 5 @ 155

T Bar Rows
5 x 5 @ 3 Plates

BB Curls
4x5 @ 100

Shrug Machine
5 x 5

Abs

[brudman]

Friday
Leg Press 5 x 12-20 ranging from 4 plates to 6 plates on each side
Calves - Same

Ghetto GHR 5 x 8 @ BW

Leg Ext 5x 30 seconds @ 185
Calf Press (In machine leg press) 5 x 25 @ 400


Saturday

-Deadlift
After Warmup
2 x 3 @ 315
1 x 3 @ 385
1 x 3 @ 425
-DB Shoulder Press 3x8-12 @ 65 lbs super setted with
-DB Front Raise 3x8-12 @ 20 lbs
-DB One Arm Row 3x8-12 @ 90 lbs super setted with
-DB Arnold Press 3x8-12 @ 60 lbs
-Pull-ups + Weight 2x8-12 super setted with
-DB Shrugs 2x10-15 @ 100 lbs


Sunday

Tried the time thing from the Dave Tate article

-DB Incline Bench
2 x 30 seconds @ 75's
1 x 30 seconds @ 40's

-DB Decline Bench
2 x 30 seconds @ 85's
1 x 30 seconds @ 42.5's

-BB Curl
2 x 30 seconds @ 80 lbs
1 x 30 seconds @ 40 lbs

-DB Hammer Curl
2 x 30 seconds @ 35 lbs
1 x 30 seconds @ 20 lbs

-DB Tricep Extensions
3 x 30 seconds @ 35 lbs

-Tricep Pull Downs
2 x 30 seconds @ 170
1 x 30 @ 90

Abs

[brudman]

Squat
1x3 @ 135
1x3 @ 185
1x3 @ 225
2x3 @ 275
2x3 @ 315
1x5@360

I went for 3 and I crushed 5!

Cable Pull Throughs
Whole Stack 5x12

Abs

Sleep. Had a big meeting this morning so I had to cut last night short.

[brudman]

I finally got by 265 x 3. Jees.

Bench
1 x 3 @ 135
1 x 3 @ 185
2 x 3 @ 205
2 x 3 @ 225
1 x 3 @ 265 (got 4th but spotter touched bar)

Military Press
5 x 5 @ 135 - 145

T-Bar Rows
5 x 5 @ 3 Plates

Shrugs
5 x 5 @ 315

BB Curls
5 x 5 @ 95

Abs
30 min cardio

[brudman]

Leg Press
5 Plates each side, 30 seconds (20-ish reps) x 2
3 Plates, 30 seconds (30-ish reps) x 1

Lunges w/30 lb DBs
1 minute alternating legs x 3

GHR
3 x 8 (Slow ROM)

Cardio

Had to go quick but this TUT thing is actually pretty tough!

[brudman]

Saturday
Deads
1 x 3 @ 325
2 x 3 @ 385
1 x 3 @ 415 (Pretty Easy, just feeling tired so I took it kind of easy today)

Chest Supported Rows - w/ 80 lb DBS
2 sets @ 30 seconds (around 20 reps)
1 set @ 30 seconds w/40 lb DB (around 30-35 reps)

Lat Pull Downs - w/ 140 lb DBS
2 sets @ 30 seconds (around 20 reps)
1 set @ 30 seconds w/70 lbs (around 30-35 reps)

DB Shoulder Press - w/ 60 lb DBS
2 sets @ 30 seconds (around 20 reps)
1 set @ 30 seconds w/30 lb DB (around 30-35 reps)

DB Lateral Raises - w/ 20 lb DBS
2 sets @ 30 seconds (around 20 reps)
1 set @ 30 seconds w/10 lb DB (around 30-35 reps)

All my power lifts feel stronger, my recovery is better, and I feel good on this program. It is also very difficult. Let's see where it goes.

[brudman]

Sunday
DB Incline Bench w/ 70 lb DBs
2 x 35 sec (about 20 or so reps)
1 x 35 sec w/35 lb DBs (about 30 reps)

Machine Flyes
2 x 35 sec at 180
1 x 35 sec at 90

BB Curls
2 x 35 sec at 80 lbs
1 x 35 sec at 55 lbs

DB Hammer Curls
2 x 35 sec at 35 lbs
1 x 35 sec at 20 lbs

DB Tricep Ext
2 x 35 sec at 40 lbs
1 x 35 at 20 lbs

Tricep Pull Downs - single pulley
2 x 35 sec at 70 lbs
1 x 35 sec at 35 lbs

Abs Circuit

Cardio - 10 min then had to go grocery shopping and cook for this week!

[brudman]

Parallel Box Squat
1 x 3 @ 135
1 x 3 @ 185
1 x 3 @ 225
2 x 3 @ 275
2 x 3 @ 315
1 x 3 @ 365...Fairly easy, but groin is always naggin me so I stopped at 3.

Pull Throughs
5 x 8 w/full cable stack

Calves
5 x 8

Abs
Cardio 30 min

[brudman]

Bench
1 x 8 @ 135
1 x 3 @ 185
2 x 3 @ 205
1 x 3 @ 225
1 x 3 @ 245
1 x 2 @ 270 (didn't even try for 3)

Military Press
5 x 5 @ 135 - 155

Cable Rows
5 x 5 @ 210

Shrugs
5 x 5 @ 315

BB Curls
3 x 5 @ 95
1 x 8 @ 95

Cable Abs
2 x 20

[brudman]

Friday
Combined lower hypertrophy with back & shoulders & deadlifts

Deadlift
1 x 3 @ 225
1 x 3 @ 315
1 x 3 @ 365
1 x 1 @ 405
1 x 1 @ 435
1 x 1 @ 450

Leg Press
3 x 35 seconds @ 5 plates

Leg Extensions
3 x 35 sec

Cable Rows
3 x 35 sec

DB Shoulder Press
3 x 35 sec @ 65 lb DBs

Lateral Raise Machine
3 x 35 sec


Sunday - Chest & Arms Hypertrophy

DB Incline
3 x 40 sec @ 70 lbs DBs

Pec Deck
3 x 40 sec

BB Curls
3 x 40 sec @ 80 lbs

DB Hammer Curls
3 x 40 sec @ 35 lbs

DB Tricep Extensions
3 x 40 sec @ 40 lbs

Tricep Pull downs
3 x 40 sec

Abs
Cardio - 30 min

[kitarpyar]

Damn heavy deads brudman. Looks like this routine is slowly but surely propelling you thru PRs.

[DocColossus]

Keep doin' it to it bruthaman!!!!!!!!!!

[brudman]

Damn heavy deads brudman. Looks like this routine is slowly but surely propelling you thru PRs.


Keep doin' it to it bruthaman!!!!!!!!!!

Thanks brahs. Lately the gym has been a good escape for me. I'm goin through a stressful time right now, about to enter a custody battle over my daughter.

What can I say though life happens and the iron is a great outlet. Set a 10 lb PR last night.

Parallel Box Squat
1 x 5 @ 135
1 x 5 @ 185
1 x 3 @ 225
2 x 3 @ 275
1 x 3 @ 315
1 x 3 @ 325
1 x 3 @ 375

Pull Throughs
5 x 12

Cable Reverse Leg Raise
3 x 10

Standing Calf
4 x 5

Abs
Cardio

[brudman]

[Friday

Deadlift
1 x 3 @ 225
1 x 3 @ 315
1 x 3 @ 365
1 x 1 @ 405
1 x 1 @ 435
1 x 1 @ 465

My deadlift has exploded lately. I don't know what it is about this program but by DL is just killing it. Killin it.

Then I rewarded myself with a grip n'rip session. Whatever I wanted back and shoulders.

-Cable Rows 2 x 20 @ 150
-Weighted Pull Ups 2 x 10 BW + 10
-DB Pullovers 2 x 15 @ 70
-Machine Shoulder Press 2 x 10
-Machine Shoulder Lat Raise 2 x 15
-Inverted Shrugs 2 x 15
-Abs
-Cardio

Sunday - Lower Power
Box Squat
1 x 8 @ 135
1 x 5 @ 225
1 x 3 @ 275
1 x 3 @ 315
1 x 3 @ 380
1 x 3 @ 315

Leg Press
3 x 20 @ 5 Plates

Pull Throughs
3 x 15 @ Stack

[/QUOTE]

[brudman]

Dave Tate's program is over. I definitely saw huge gains in terms of what my new 10 - 20 RM maxes are. My incline bench probably went up by 20 lb DBs just to give you an idea.

Decided to try a unique twist on things. This is based on some reading I've been doing. I will of course be logging how this goes.

Chest
DB Incline Bench - 2 x 10 @ 90 lb DBs...that Dave Tate program upped my 10 - 20 RM by a lot.
Pec Deck - 2 x 20 @ 150 lbs
Bench Press Machine - 1 x 35 @ 135
Smith Machine Bench - 1 x 35 @ 135

Biceps
BB Curls - 2 x 10 @ 90 lb EZ Bar
Preacher Curls - 2 x 20 @ 70 lbs
Cable Curls - 1 x 35-40

Triceps
Dips - 2 x 10 @ BW + 45 lbs
Cable Skull Crushers - 2 x 20 @ 80 lbs
Tricep Pull Downs - 1 x 35-40

I am loving the high rep ranges. Seeing great gains in strength in all rep ranges, and my body is actually recomping. I am a leaner 204 lbs right now.

MY DIET HAS REALLY BEEN ON POINT.

[brudman]

Olympic, very closed stance ATG squats (4-0-2 Tempo)
3 x 10 @ 225

Leg Press
2 x 20 @ 5 Plates each side

Leg Extensions
1 x 35 @ 150

GHR
2 x 10

Pull Throughs
2 x 20 @ stack

Ham Curls
1 x 35 @ 135

Tibia whatever its called(front part of calves)
2 x 15

Seated Calf
2 x 15

Standing Calf
2 x 15

[kitarpyar]

Sorry to see you are going through a rough phase in your life, but the iron is a great comforter, and judging by the lifts you are reaping the rewards of the effort you put in. Those deads are a killer.

I am hoping to reach just about 4 plates this year myself, but you will be around 5 plates by then :D

[brudman]

Sorry to see you are going through a rough phase in your life, but the iron is a great comforter, and judging by the lifts you are reaping the rewards of the effort you put in. Those deads are a killer.

I am hoping to reach just about 4 plates this year myself, but you will be around 5 plates by then :D

Thanks man. The iron has helped second to a supportive family and girlfriend.

I hope so bro. I think hypertrophy work is really overlooked as a major catalyst for strength gains. I don't quite know the science behind it, but a lot of Westside guys are doing high rep work, and there is definitely something to it. Plus it has worked to recomp my body. I am probably about 2% bf leaner than I was 2 months ago, and that's eating at maintenance.

[brudman]

I went ahead and moved shoulder work to last night because I need to deadlift and do back tonight. I won't have much time to lift this weekend. I wish there were more hours in the day!

Floor Press (Will be doing this for the next 4 weeks)
1 x 8 @ 135
1 x 5 @ 185
1 x 3 @ 225
1 x 3 @ 245
1 x 2 @ 275...almost dropped it on myself which would have been pretty cool.

Military Press
5 x 5 Straight sets at 135

DB Arnold Shoulder Press
2 x 10 @ 60's

DB Lateral Raises
2 x 20 @ 25's

BB Curl
3 x 8 @ 95

Machine Dips
3 x 8 w/stack

Abs

[brudman]

Deads
1 x 3 up to 405
1 x 1 @ 435
Attempted 495
Attempted 475...had it up to my knees but couldn't lock out...shouldn't have tried 495 before.

DB Rows
2 x 10 @ 90 lb DB

Inverted Rows
2 x 20

Cable Rows
2 x 35 @ 150

Pull Ups
2 x Max

Burpees

[brudman]

Box Squat
1 x 8 @ 135
1 x 5 @ 225
1 x 3 @ 285
2 x 3 @ 325
1 x 3 @ 365

Good Mornings
5 x 5 @ 185

Abs

Football in park with some buddies

[brudman]

DB Incline Press
2 x 10 @ 90 lb DB's

Pec Dec
2 x 20 @ 160

Machine Bench
1 x 50 @ 135

DB Pull Overs
1 x 15 @ 60

DB Hammer Curl
2 x 10 @ 47.5 DB's

Preacher Machine
2 x 20 @ 100

Pull Ups Max
1 x 10

Cable Curls
1 x 50

Dips Machine
2 x 10 @ Stack

Tri Pull Downs
2 x 20 @ 85

Tricep Kickbacks
1 x 10 @ 20s

[brudman]

Closed Stance Oly Squats (ATG)
1 x 10 @ 135
2 x 10 @ 235

Hack Squat
2 x 15 @ 2 Plates

Leg Extensions
2 x 20

GHR
2 x 10

Cable Pull Throughs
2 x 10 @ Stack

Tibula Flexor (Front of Calf)
2 x 15

Seated Calf
2 x 15

Standing Calf
2 x 15

Abs

[brudman]

Floor Press
Up to 2 x 275

Decline Press
3 x 5 @ 245

Military Press
3 x 5 @ 155

DB Shoulder Press
2 x 10 @ 65 lb DB

Rear Delt Flyes
2 x 20 @ 20 lb DB

DB Curls
3 x 8 @ 50 lb DB

Burpees and Sit ups

[brudman]

Deads
Up to 1 x 1 @ 455

Weighted Pull Ups
4 x 5 @ BW + 10

DB Rows
1 x 5 @ 100 lb DB
1 x 20 @ 85 lb DB
1 x 10 @ 90 lb DB

Face Pulls (Cable)
3 x 12 @ 75 lbs

Weighted Sit Ups
1 x 5 w 35 lb DB
1 x 10 w 25 lb DB
1 x 10 w no weight 4-0-1 Tempo

[brudman]

I am deloading this week. Took last night off, will take tonight off.

I'll go in and squat heavy Wed night, and get a floor press in on Thurs. I play semi-pro baseball and my first game is April 1 (YIKES). I haven't thrown in forever so I'm going to throw and get some swings in this week leading up to it.

[brudman]

Big weekend...I got engaged on Friday night and it was amazing.

[brudman]

I started PRRS training because I need to drop a day from my program. I will still apply progressive loading principals to the training.

Day 1: Legs Power Phase

Box Squat 6 x 1
1 x 295
1 x 315
1 x 365
1 x 385
1 x 355
1 x 335

Close Stance Oly High Bar Squat
-Heals touching and on 5 lb plates
4 x 3 @ 275

Sissy Squats
2 x 6

Good Morning
4 x 4 @ 185

Cable Pull Throughs
3 x 6 @ Stack

Ham Curls
2 x 6 @ 200

Abs
1 x 50 crunches on ab ball...then got a hamstring cramp and cried all the way home.

[kitarpyar]

This is an interesting program as well. Was chatting up with another lifter using PRRS on another board and asked him a few questions (some of which he passed on to Eric Broser, who was nice enough to reply back).

I will be trying PRRS later this year once I stall, the only difference being it will be an experiment - instead of a split, try PRRS full-body.

[brudman]

This is an interesting program as well. Was chatting up with another lifter using PRRS on another board and asked him a few questions (some of which he passed on to Eric Broser, who was nice enough to reply back).

I will be trying PRRS later this year once I stall, the only difference being it will be an experiment - instead of a split, try PRRS full-body.

I can't see any reason why that wouldn't work. I can tell you that the leg day I did Sunday just kicked my ass. I was tossed. If you did a 3 day full body routine with P/RR/S it would be tough but definitely doable.

[brudman]

Bench 6 x 1
1 x 225
1 x 245
1 x 265
1 x 275
1 x 275
1 x 275....failed and needed spotter.

Decline Bench
4 x 3 @ 255

Incline Bench
2 x 5 @ 185

DB Curls
4 x 6 w/ 50's

Weighted Chins
3 x 6 @ Bw + 25

DB Hammer Curls
2 x 4 @ 50's

Crunches
1 x 100

Overall it was a pretty nasty workout. Overloading with that much intensity was brutal, considering the total amount of sets at 90%+ is high. I am sore but I like it so far. We'll see what the results yield.

[brudman]

Bought a power rack last night off Craig's list for $250! It's a full power cage and I'm super stoked to build it Saturday and get to work.

Did back day last night.

Rack Pulls (Just below knee)
5 x 3 @ 405, 405, 425, 455, 475

Weighted Pull Ups
4 x 5 @ BW + 15

DB Rows
2 x 5 @ 100

Shrugs
3 x 5 @ 315

[DocColossus]

Hey guys sorry I've been such a ghost, I started being a site mod for muscle&brawn.com and have been working on development for my own!

Here's the link for my personal website! Go to it, go into the main FORUM section, and join as a member, help me build those forums like we have all done here for BB.com!!!

https://sites.google.com/site/downtownpoundclub/

I would really appreciate you guys going over there, help me get the juices flowing so to speak within the forum section!!!!!!

[brudman]

Hey guys sorry I've been such a ghost, I started being a site mod for muscle&brawn.com and have been working on development for my own!

Here's the link for my personal website! Go to it, go into the main FORUM section, and join as a member, help me build those forums like we have all done here for BB.com!!!

https://sites.google.com/site/downtownpoundclub/

I would really appreciate you guys going over there, help me get the juices flowing so to speak within the forum section!!!!!!

Will do Doc.

[brudman]

Played my first semi-pro baseball game of the season last night. Despite the rust, here were my stats:

Played left field...batted 6th.
- 3 for 3 with 2 RBIs
- 1 stolen base
- 1 walk

We lost 16-13 in a wild little game.

[brudman]

Moving day...and built my new power cage and accessories :)

[brudman]

First training sesh in the new weight room.

Push Press
6 x 1 @ 185

Military Press
4 x 3 @ 135

Tricep Bar Overhead Press
2 x 5 @ 115

Tricep Bar Skull Crushers
4 x 6 @ 95

Weighted Push Ups
3 x 6 @ Bw + 70

Kickbacks
2 x 6 @ 25