Locked & Loaded: The Train's journey to the stage.

[co1e_train]

Hey everyone,


Currently, It is my goal to compete in natural bodybuilding within the next year, probably spring of 2011. I am currently bulking to add more thickness and size to my tall frame so I can bring a competitive package to the stage. The plan is to clean bulk to where I am a decently lean 215-220 or so and then evaluate and pick a show. This past week as marks the end of a 10 week push/pull/legs split I did where I alternated heavy days and hypertrophy days in a 2 on 1 off 2 on 2 off fashion. I had what i would assume to be decent gains in both size and strength while keeping fat gains to a minimum. However for the next ten weeks I am going to try a 8 day split as seen and used in some form or fashion here on the boards. It seems that a the majority of people use some kind of variation of either this kind of spilt or the push/pull/legs split and I simply want to try both out and see which I perfer. I figured since I am bulking now would be the best time to do so.

The split I have roughly drawn up is as follows.

Day 1: Upper Power
Day 2: Lower Power
Day 3: off
Day 4: Chest/back/abs
Day 5: Legs
Day 6: off
Day 7: off
Day 8: Arms/shoulders/abs

I will cycle days. Everything gets hit about twice a week in a form or fashion and I will do this split for about 10 weeks and then evaluate and see which I prefer.

The purpose of me making this thread is first, keep me accountable to you guys because I am serious about this and want to do the best I can. Secondly, to have a good structured outline of how my training and diet is going. And thirdly to generate good discussion and knowledge flow to not only benefit me but anyone who joins in the thread.

Tomorrow I will start this program.

Welcome aboard, the train is rollin

[co1e_train]

Also, just some additional notes I forgot to include in my original post.

Each monday will be when I will do my official weigh in to note my progress from week to week. Nutritionally I will probably just include my daily macros and notes on my diet.

My workout will happen later today and will then post about such.

[co1e_train]

Monday - Upper Power

Note: Warm ups will not be included.

Flat BB Bench press:5x185, 5x185, 5x185, 5x175

-Bench is bar far my weakest lift which reflects that my chest lacks strength and thus is a goal to bring up this offseason.

HS Shoulder Press: 5x160, 5x160, 4x180, 5x160, 3x170
-Felt good, love the shoulder press machine

EZ Bar: 5x85, 5x95, 5x95, 4x95, 5x85

- I did these tonight because I forgot my straps so I couldnt do heavy shrugs like I like. I don't know if I will continue to do these on heavy days

BB rows: 5x135, 5x180, 5x205, 5x185
- Ok so someone was using the only squat rack where I normally do bb rows and all the other bench bars were taken so the first 3 sets were done on the t-bar row and then a bar freed up and the last two were done on a bb. Again, i couldnt go as heavy because I didnt have straps but this was probably good because I was able to focus on my form.

Abs: 3 sets of cable crunches, 3 sets of leg raises.

Overall thoughts:

I enjoyed this workout alot as it felt good to move heavy weight. Heavy lower tomorrow so we will see how it goes.


- the train

[itsgroll]

just looked at your split....curious why you do arms and shoulders the day before your upper power day....or is there a day 9 inthere somewhere where you rest and then do upper power?

[AustrianOakJr]

Good luck, man. Ill stop in and check on you....im interested to see how you do. Keep pumping!!

[co1e_train]

just looked at your split....curious why you do arms and shoulders the day before your upper power day....or is there a day 9 inthere somewhere where you rest and then do upper power?

Wow I didn't even think that through, thanks man. Ill prob swap my legs and that day.


Good luck, man. Ill stop in and check on you....im interested to see how you do. Keep pumping!!

Thanks oak! Please do as you guys are very knowledgeable and thats what im trying to get more of.

However I have thought of one delimma and that is when to do regular DLs. I trying to decide if I want to do them on my back day or if I want to do them on lower power day and alternate DL and squat from week to week. Any thoughts there from you guys? Would I be sacrificing development (particularly to back) of any sort if I choose to do that? My back days already have a decent amount of volume and I can recall it was taxing to preform heavy deads and squats within a few days of each other. But we will see.

Today is a lower power and Ill prob just squat.

-the train

[co1e_train]

Tuesday - Lower Power

SM Squats: 5x225, 5x275, 5x295, 5x295, 5x315

Went to below parallel or at least to parallel. I felt like I prob should have upped the weight after my first set of 295 but there is no rush. Felt good, trying to get deep enough so I can have good glute involvement to help develop my fanny more.

SLDL: 5x205, 5x225, 5x245, 5x245

Stopped after the fourth set as my legs were toast. Im trying to be as super strict on form and as careful as a I can as I do not want to strain or injure my lower back. Had a good stretch during the sets.

Seated Calf Raise: 5x140, 5x160

Both calves started to cramp up real bad so I called it quits after my second set. May have to do with my water intake and food as I lifted at 10:30 this morning with only one meal in me.

Doesn't look like a ton on paper but it def was intense. Recently since I have been doing heavy workout days I become more and more aware that one doesn't need a piss ton of volume to have a sweat drenched or tiring workout. That is discussed alot but its def easier to understand when one does it so it was a good learning experience as well.

Ill post some nutrition info later as I eat more meals. Currently my post workout meal is 1.5 scoops of whey protein, 1 cup of skim milk, a cup of oats, and a banana. However today we were out of oats:( so i used two bananas. Not my preferable carbs source but it will suffice until tomorrow.


-the train

[UCFBuilder]

im in bro...likin that split man...look similar to what i do and i love it...work wonders for strength and size gain..cant beat it IMO

strong squats as well...will be looking forward to seeing you progress bro

[co1e_train]

im in bro...likin that split man...look similar to what i do and i love it...work wonders for strength and size gain..cant beat it IMO

strong squats as well...will be looking forward to seeing you progress bro

Thanks bro! Glad to have you along!

[co1e_train]

Nutrition post here


My current macros are 270g of Pro, 370g of Carb, and 80g of fat. Which totals out to 3300 cals. Today my actual totals were around 260g of Pro, 360 carb of carb and 80g of fat.

I say around because I went to a Thai restaurant for dinner so I don't know for sure that meals macros.


Ill post some pics of where I am at now soon.

-the train

[zmcdole]

I personally wouldn't worry too much about having a squat day close to a deadlift day. I squat on saturdays usually and deadlift on mondays. It's usually not a problem. Even if my lower back is sore from squats (probably won't happen much more since I changed my squat a little) I go ahead and hit my deads full bore. I've only had to go light/deload once and even the few days where I was crazy sore in my lower back, I pulled way more than I thought I would. I've been making good progress even while having these two lifts so close to eachother. However, if you think it's slowing down your progress then space em out a little. Do what works best for you.

Note about changed squat form: One of the other guys on here (dantheman) mentioned that I should hold the bar a little lower and not so high up on my traps. This has really helped keep my lower back from spazzing out when I squat and has helped eliminate lower back soreness when I need to be deadlifting. I also feel like I'm a little more powerful when squatting this way.

[co1e_train]

Note about changed squat form: One of the other guys on here (dantheman) mentioned that I should hold the bar a little lower and not so high up on my traps. This has really helped keep my lower back from spazzing out when I squat and has helped eliminate lower back soreness when I need to be deadlifting. I also feel like I'm a little more powerful when squatting this way.

I saw that actually in your journal but I wasn't sure what it was all about. Ill play with bar placement next time I squat.

Right now Im trying to figure out when I want to do DLs. I may alternate between DL and squat on my lower power days or put DLs in on another day, we will see. Ill prob end up alternating them otherwise I would be adding a heavy & taxing lift to some already high(er) volume days.

-the train

[DanTheManB]

I personally wouldn't worry too much about having a squat day close to a deadlift day. I squat on saturdays usually and deadlift on mondays. It's usually not a problem. Even if my lower back is sore from squats (probably won't happen much more since I changed my squat a little) I go ahead and hit my deads full bore. I've only had to go light/deload once and even the few days where I was crazy sore in my lower back, I pulled way more than I thought I would. I've been making good progress even while having these two lifts so close to eachother. However, if you think it's slowing down your progress then space em out a little. Do what works best for you.

Note about changed squat form: One of the other guys on here (dantheman) mentioned that I should hold the bar a little lower and not so high up on my traps. This has really helped keep my lower back from spazzing out when I squat and has helped eliminate lower back soreness when I need to be deadlifting. I also feel like I'm a little more powerful when squatting this way.

Just feels better with my body mechanics. I have and will in the future deadlift and squat in the same week but to be 100% honest I feel it takes away from both just a little bit. After deadlifting my lower back and hams are still fatigued by the time I get to squats. So I take breaks here and there.

Another good thing to do is on weeks you deadlift then leg press rather than squat

[zmcdole]

Just feels better with my body mechanics. I have and will in the future deadlift and squat in the same week but to be 100% honest I feel it takes away from both just a little bit. After deadlifting my lower back and hams are still fatigued by the time I get to squats. So I take breaks here and there.

Another good thing to do is on weeks you deadlift then leg press rather than squat

I used to switch up the movements and not squat and or deadlift every week, but with DC I stick to the same movements until I can't beat the log book. I also have 3 different workouts for each muscle group that I train together so really I'm only doing squats and deads once a week and I do several other back thickness and quad movements. They just happen to fall close to each other because of the schedule that I set up. I agree that I would probably benefit from trying to separate them by another day or two.

[co1e_train]

Just feels better with my body mechanics. I have and will in the future deadlift and squat in the same week but to be 100% honest I feel it takes away from both just a little bit. After deadlifting my lower back and hams are still fatigued by the time I get to squats. So I take breaks here and there.

Another good thing to do is on weeks you deadlift then leg press rather than squat


I used to switch up the movements and not squat and or deadlift every week, but with DC I stick to the same movements until I can't beat the log book. I also have 3 different workouts for each muscle group that I train together so really I'm only doing squats and deads once a week and I do several other back thickness and quad movements. They just happen to fall close to each other because of the schedule that I set up. I agree that I would probably benefit from trying to separate them by another day or two.


Thanks fella's for the input. I think im going to try alternating DL & Squat on my upper power days for the first 5 or so weeks and then see how I like it and go from there.

A quick note on soreness & muscle fatigue. There are times where I feel like i had a good workout, pushed myself, and moved good weight yet the next day I just am not that that sore or at least don't feel it. Is that bad? B.c i feel like alot of people are discussing how they tend to be really sore or what have you days after a workout and it makes me like "well shoot I don't feel as sore as some people tend to describe." I know that we are all different but I was just curious on peoples .02 and thoughts

and on to todays workout.

Chest/back - First hypertrophy day of split.

Chins: 5xBW, 3xBW, 5xBW
I try to make sure i get my chin to at least the bar and my elbows at 90 degrees or lower so thats why reps are low.

Incline DB bench:12x55s, 10x60s, 10x60s
Felt good but bothered my left rotator cuffs a bit so im thinking I made need to add in some exercises to to help them out. I've been playing with the degree of incline to see where I best hit my upper chest. I normally go between slots 2 & 3 on the bench but am just not sure which I like more yet.

BB bent over row: 10x175, 10x185, 10x185.

Kept the weight where it was at as I want to keep myself from any jerking motion as well as keep my torso more parallel to the floor to help best target the lats.

Flat BB press: 8x155, 8x155, 8x155
I rest paused on all 3 sets. My bench is by far my weakest lift. Right now focusing on keeping good form: butt & lower back on the bar.

Hammer Strength Iso lateral front pull down: 10x140 12x140 10x150
The gym at my University does not have HS equipment so while I am home for the summer I will take full advantage of the ones at my gym. I made my grip as wide as I could on this machine which isn't as wide as a lat pull down but this movement sure felt good in the lats. Gave me a good pump as well.

Incline db flyes: 12x35s, 10x40s
Did each set with a different incline. Also did one set of cable crossovers just for kicks.

BB shrugs: 12x225, 12x245, 8x245/4x225
Dropped the weight on the last set to keep my form good so I could really bring my shoulders up. For some reason, lol anytime i shrug, my right ear rings, its only started to happen in the lat couple workouts so Idk what thats all about.

Thoughts: Solid workout, left me feeling quite tired. I was going to do a HS low row but i was shot after this so I slammed down my postworkout shake which is a deliciousness of 1 cup of skim milk, 1.5 scoops of whey, 1 cup of oats, and a banana.

[DanTheManB]

wouldnt worry about soreness necc.

from what i understand studies on DOMS are kinda inconclusive. sometimes if you change it up from the norma you will get sore-er easier

[co1e_train]

wouldnt worry about soreness necc.

from what i understand studies on DOMS are kinda inconclusive. sometimes if you change it up from the norma you will get sore-er easier

Thanks man for the input,

I do in fact notice I do get sore-er when I change up routines or movements. May also have to do with that fact that I use Xtend during workouts? I know that it can help reduce muscle soreness.


Updates will be coming when they can during the next four days. Today through sunday I work 10 hour shifts. I lifeguard so Ill be getting my tan on fo sho!

- the train

[co1e_train]

Arm & Shoulder day: Friday


EZ Bar curl:12x75 10x85 6x85/1x85/3x75

Maintained good form I felt on first two sets though I think bumping up to 85 on the 2nd set was bit much. Rest paused and dropped setted the last set.

Dips: 10xbw, 10xbw 8xbw/3xbw
These were good. Felt like I did good getting my elbows to 90 degrees. Hard to not want to lean forward

DB Hammer Curl: 10x35's, 10x35's, 5x40's/1x35s/3x30s
I notice that my right bicep is weaker then my left. I started to almost shrug with my right bicep on the last set and so drop setted it down to keep form. I may or may not use 40 next time.

EZ Bar skull crusher: 12x75, 10x80, 10x85
Real good, used ez bar so I could adjust weight.

HS Shoulder press: 10x140, 9x140, 9x140
I was surprised that this was as difficult as it was. It may have been b.c I had only one meal in me (trained in the am before work) or maybe not. Good sets though

DB side laterals: 10x30s, 8x30s/4x30s
Only did two sets b.c I was pressed for time. Trying to hard to be strict with from & not bounce.

Decline ab crunch w/weight ball: 3x20

This session happened before I went to work so I was a little pressed for time. I would have prob done another movement for each body part but I was pleased with what I was able to accomplish. Nothing but another meal and off to bed as I have another long day guarding tomorrow. Comments welcome!


- the train

[UCFBuilder]

2 solid workouts man...looks like u killed your back/chest/arms and shoulders

You gonna start adding some weight to the dips or just squueze them out with BW??

[co1e_train]

2 solid workouts man...looks like u killed your back/chest/arms and shoulders

You gonna start adding some weight to the dips or just squueze them out with BW??

Thanks man!

Ill prob start adding weight here shortly to dips, I just want to have form nailed down. Prob start with 25 & work on up from there.


-the trian

[co1e_train]

Personal update today.


Just finished my 4th straight ten hour day of work. Now before people jump in and say "but cole, your a lifeguard, its easy" let me tell you I have a new found respect for any lifeguard. Sitting in the sun all day, watching kids, wondering if the one floundering a little in the semi-deep water needs your help can get to you. Sitting the heat for hours can take it right out of you both mentally & physically.

Though I felt like I did a decent job hitting macros & keeping my fluid intake high. My meals consisted of mainly turkey lunch meat on wheat bread with a touch of some ranch dressing for fats along with homeade oat granola.

Official weigh in day is tomorrow and then crushing some legs.

-the train

[co1e_train]

Legs - Hypertrophy

Weigh in: 215


Smith Machine (SM) Squats: 12x225, 11x255, 8x275

On my hypertrophy days I am focusing on keeping my legs closer together while squatting to help hit my sweep. I felt like my first two sets weren't as heavy as I should have been so that is why the increase in weight by 20lbs each time. Rest paused the last set.

Single Leg Leg press: 12x180, 12x180, 10x230
Weight does not include the weight of the sled. I am doing single leg presses because my right vastus medialis (tear drop) is smaller then my left one so I am trying to balance it out. These were good. I kept my lower back on the pad and was able to break 90 degrees with my leg most of the time.

Calf Raise (extended leg on leg press): 5x8 plates 5x16 plates, 5x16plates

Ok so 8 plates wasnt enough lol so I loaded up the machine. Im doing the calf routine recommended by Lyle Mcdonald. For extended calf raise, you do 5 heavy reps. You explode to the top in 1 second, hold & squeeze for two count, and have three count negative. It good stuff lol.

1 leg leg curl machine: 12x50, 10x75, 8?x75

Pretty good lift. I put a ? because i cant quite remember how many reps i did & i dont have my journal with me. Felt like I could get a good squeez. Did some stretching between sets to really get the full effect as it were.

1 leg leg raise. 12x115, 12x115, 10x115

Again did these these single leg to help catch up my right tear drop. Did the last set with both legs together to get a good squeeze

Seated Leg curl machine: 12x65 12x90 12x115

Good finishing movement. I hadn't done this exercise in a while so I had to play around with the weight stack to see where my strength level was at.


Ok so I woke up at 215 today after being 214 for the past week & half. I feel like I have added a little bit of unwanted & unecessary fat and so i will be upping my cardio each week & will post my sessions here. It will be a mixture of Liss and HIIT.

My current macros are the same as I mentioned above and will keep them there for the time being and see what my weight does.

As far as my workout today, it was good though I feel like I need to eat another meal before I go train as my energy was low. I know I can push my self harder and farther on the big lifts such as squat.


- the train

[thepacman]

Im liking that split Cole. Keep killin it, you'll be a force to be reckoned in no time at all.

[co1e_train]

Im liking that split Cole. Keep killin it, you'll be a force to be reckoned in no time at all.

Thanks man, means alot. Again bro, great showing you had this weekend. You will stomp all up and down the competition at your next show.


Also, wanted to add this in. I opted not to do SLDL today as I will be reg DL tomorrow and b/c i do SLDL on my lower power days.

[zmcdole]

Personal update today.


Just finished my 4th straight ten hour day of work. Now before people jump in and say "but cole, your a lifeguard, its easy" let me tell you I have a new found respect for any lifeguard. Sitting in the sun all day, watching kids, wondering if the one floundering a little in the semi-deep water needs your help can get to you. Sitting the heat for hours can take it right out of you both mentally & physically.

Though I felt like I did a decent job hitting macros & keeping my fluid intake high. My meals consisted of mainly turkey lunch meat on wheat bread with a touch of some ranch dressing for fats along with homeade oat granola.

Official weigh in day is tomorrow and then crushing some legs.

-the train

Being out in the sun completely drains me even if I'm not doing much. I went out on the lake yesterday with my wife's cousin. We didn't do a whole lot. Pretty much just cruised around, jumped in the water two or three times and then came back in. We were only out there for about 3.5 hours, but I was pretty tired when we got back.

[co1e_train]

Being out in the sun completely drains me even if I'm not doing much. I went out on the lake yesterday with my wife's cousin. We didn't do a whole lot. Pretty much just cruised around, jumped in the water two or three times and then came back in. We were only out there for about 3.5 hours, but I was pretty tired when we got back.

Yeah man its no joke. A lot of the pools I work at are only 1 guard pools so sometimes it just me for a 8-10 hour shift, no good. However, i shouldn't complain as it is a perfect summer job.


Upper power day today!

[co1e_train]

Sorry for the late update. Went straight to work with a buddy of mine till real late so didn't have time to post but im at an empty pool so here it is:)

Upper Power Day - Tuesday

Regular DL: 5x135, 5x225, 5x275, 5x295, 5x315
I will not include any weight below 275 in working sets anymore I think as the first two sets were not hard. First time I have pulled 315 in a while and it may be the first time ive pulled it for that many reps but I dont remember for sure.

Flat barbbell bench press/SM BB BP: 5x135 5x155 5x185(SM) 5x190(SM) 5x200(SM)

I didnt have someone to spot me so I decided to play it safe and go with the SM but I really didn;t like the feel so I will just try to get someone to spot me next time. Bench is by far my weakest lift so I was pleased with 200 for 5.

EZ Bar Curl: 5x75, 5x85, 5x95, 5x100

Only did four sets as my bi's were cooked after the set of 100.

HS Shoulder Press: 5x160, 5x170, 5x180, 5x170, 5x160

Again here I really needed a spotter as it was difficult to get 170 and even 160 up to the starting position for the lift. Pretty pleased with that, was able to bring my elbows to 90 degrees or below each rep. I sure love this machine and movement and will def miss it at college.

Barbbell bent over rows: 5x135, 5x155, 5x185, 5x195, 5x185

Previously I would have done more weight but upon revaluating I noticed my form wasn't probably as good (not bent over enough I felt) and that I was kind of bouncy with heavier weight. I decided to bring my weight down so I could have super strict form and eliminate bouncing or jerking the weight. That is why on my last set I brought down the weight back to 185.


Cardio: Swimming for 15-20 mins

Ok so while I am guarding I can swim when no one is in the water and or at the pool. I say 15-20 as I am guessing that is how long I was in the water for. It was mixture of "sprint" swimming and regular laps. Like I said in the above post I want to up my cardio a bit to stay lean as I feel like I have gained some excess fat in my mid section.

Did not work abs during this training session as I was quite exhausted. I am quickly learning that sleep is key for me, especially now that I am constantly out in the sun.


- the train

[co1e_train]

Thursday - Chest/Back day Hypertrophy with some abs

I swapped this day with my lower power day as tomorrow I have to work from 10-8 and will go the gym at 830ish. My lower power day is much shorter and can be done in an hour whereas my chest/back day is my longest workout day time wise.

Chins: 7xbw, 7xbw, 6xbw

Up several reps from last week. Trying to keep myself from swinging as I do them & get my chin up to the bar

Incline DB press: 12x60s, 12x60s, 9x65s

Up weight on each set from last week as well as reps. I put the lncline bench on the second whole in the bench. Its about 30 degrees or so.

BB rows: 12x165, 10x170, 8x175
I'd have to say my form was pretty good here. Im always paranoid though because I feel like I should always be more parallel to the floor, either way felt it good in dem lats.

Flat BB press: 12x155, 9x160, 9x160
Up 5 lbs from last week & did not need to rest pause. These do bother my shoulder/rotator cuff on the first couple reps so Ill prob warm up for this exercise from now on.

Hammer Strength Iso lateral Pull down: 12x140, 8x155, 8x165
So the machine doesn't allow for a wide gripe, say as wide as one would get from doing lat pull downs with a cable and a long bar. Do you guys think I would suffer any lack of width growth b.c my gripe isn't as wide? Or as long as the lats are stimulated does it really not matter?

Incline Flyes: 12x40s, 9x45s, 9x45s
I did these at the same incline as I did DB incline press. I also kept my elbows bent more (similar to how Jay Cutler does them) as I saw a discussion about this in the infamous "inner peck" thread and I gotta say it sure took the tension off of my biceps/tendons and allowed me to move more weight.

HS Iso Lateral Low Row: 12x120, 12x140, 10x160
WOW I love this machine lol. I hadn't done it in a while thus why I had to get used to poundages but man I sure felt it in my lower lats/lower back region. I sat as high on the machine as the bench would allow to really be able to pull the weight from the lowest possible.

DB Pullover: 10x75, 8x75
SS w/ cable crunches:10x100, 10x100, 12x85

Good finishing chest/lat movement I thought. Chest was cooked after two sets. Focused on getting a good stretch and squeeze.

Leg raises: 2x15xbw

Ab work was good. I love the heavy cable crunches. I normally do heavy ab work like this and then regular decline crunches & stick twists for some oblique work on other workout days.

Also, do 3 sets of 1 arm cable rows b/c my left lat appears to be slightly smaller then my left so I want to balance that out. I kept my reps in the 10-12 range but I will prob make this heavier in the future to really get this muscle to grow.

In fact I will prob start upping my weights on all my lifts so by the 2nd & 3rd sets ill be in the 8-10 rep range. Gotta keep it heavy to grow.

No cardio today. I will prob do some tomorrow while Im at the pool working.

Will post nutrition info later.

Also, I can be somewhat "long winded" here on the boards so if these long updates are annoying to read please say so and I will cut them down and try not to be so detailed.


Comments welcome!

- the train

[DanTheManB]

make your entries how you wish dude. this is YOUR online journal. u arent typing for an audience, you're making a record of it for yourself. some may wish to follow along :)

[co1e_train]

make your entries how you wish dude. this is YOUR online journal. u arent typing for an audience, you're making a record of it for yourself. some may wish to follow along :)

True that but I do want people to follow along and so want try to make it reader friendly haha.

[co1e_train]

Friday- Lower Power

SM Squats: 5x225, 5x285, 5x305, 5x320

SLDL : 5x235, 5x245, 5x250

Seated Calf Raise: 10x110, 10x140, 9x160

Cardio: 15-20 mins of swimming liss/somewhat miss



Short and sweet today. my work schedule is messing up my workout times. I went this morning before work and had just under an hour to work with. With that said, I am pleased with this workout but something has to change as I will need more time on some lifting days because I don't want to be rushed. My SLDL weight will def some down as my back was doing more work then my hammies. Ill prob experiment and see what weight targets my hammies the best. Squats were good. From what I could see (via mirrior) I was hitting parallel to just below every time. I know I can push more weight on each sets.

Im trying to keep my seated calf raise between 8-10 reps so next time ill prob start with 140 or 150 and go from there.

Ill prob throw up some progress pics here shortly for you all to critique and scrutinize and tell me what needs to come up and be improved!

Working tomorrow & sunday. Just got done with 2 days of lifting so i prob wont lift this weekend. Body needs rest to grow. Plus if tired to go do my arms/shoulders workout tomorrow morning before work in an hour or so I know I would be frusterated as I had to compromise last week b.c of time, plus I wont have as much nutrition in me etc so I figured ill bit the bullet (of getting down on yourself b/c you feel like a chump not going to gym) and wait till monday.


Ive decided to do cardio now 4 x a week, the majority of it will probably be in the form of swimming (work FTW!)

Ill be monitoring my weight closely as I want to gain that 1-1.5 lbs or so every 1-2 weeks while upping the cardio.

Growth comes in spurts to some degree doesn't? I think I read that somewhere on bodyrecomposition.com. So does that mean one may not need to necessarily make a macro change right away if weight stalls for a couple weeks?


Until next time!

-the train

[co1e_train]

So upon further thought about what I should do this summer b.c of my work schedule I am probably going to make my split more day specific (i.e monday is Upper power, etc.) and then keep my split on a 7-8 day rotation so I can have flexibility when and if I need it. So if one week I can pound everything out in 7 days great, or if one week im working some obtuse hours ill stretch it to 8 days or so.

The only issue I see with this is that i would lose an off day but in reality if I have to flop back and forth it really wont be big deal. Anyone have a thought about this?


-the train

[co1e_train]

Sunday, 6/27/10

Cardio: 10-15 mins of swimming, wasn't super intense. Pool was PACKED!

Arm/Shoulder day.

Db lateral extensions: 12x25, 12x30, 6x35, 4x30s, 3x25s
Good sets today. Kept swinging out of the picture. Drop setted the last set b.c 35's were a bit much to keep proper form.

BB Curl: 80x12, 80x10, 75x12
Bit of rest pausing on all the sets. My biceps are the my bodypart that seems to want to grow the least. I notice on my BB curls that i feel it in my delts which means im prob swinging a bit and not keeping the tension on my biceps. Ill prob drop weight next time so I can focus on really making sure 100% of my bi's are doing the work.

Dips: 25x4/15x6, 7x15, 4x15/5xbw.
Started to add weight but on the last set my form started to go down the hole so I dropped the weight and repped it out with my bw. Good burn. Really trying to focus on using my triceps and keep my chest out of hit as much as I can.

Cable lateral raises: 12x20, 10x25, 8x25
I did these while grabbing the rack and leaning out.

HS Preacher Cur, 1 arm: 12x35, 10x40, 7x40 rest pause 5x40
Felt decent, though didn't get a crazy burn

Supper setted the above with bb skull crushers: 12x80, 10x80, uhhh cant remember if I did a 3rd set or not. I didnt write it down that I did but I think i did.

Overal, it was an ok workout. It was ok because of having frustration with my biceps. This was another morning training session b/c of work and so was cut a little short. However tomorrow I will do a a few sets of hammer curls as I normally do them with my biceps workout and I am not going to just skip them this time b/c of time.

My biceps are frustrating me as I can't get them to grow. I am going to up the volume of my bicep workout and add a 4th exercise. I am also going to make a weight adjustment on my BB curl and focus on using soley the bicep.

If anyone has anything to comment about, whether it be about this particular workout, body part, a certain exercise, or any other workout please post them! Im always looking for feedback.

I am enjoying doing a journal as it really helps me be honest and pay close attention.

-the train

[UCFBuilder]

Sunday, 6/27/10

Cardio: 10-15 mins of swimming, wasn't super intense. Pool was PACKED!

Arm/Shoulder day.

Db lateral extensions: 12x25, 12x30, 6x35, 4x30s, 3x25s
Good sets today. Kept swinging out of the picture. Drop setted the last set b.c 35's were a bit much to keep proper form.

BB Curl: 80x12, 80x10, 75x12
Bit of rest pausing on all the sets. My biceps are the my bodypart that seems to want to grow the least. I notice on my BB curls that i feel it in my delts which means im prob swinging a bit and not keeping the tension on my biceps. Ill prob drop weight next time so I can focus on really making sure 100% of my bi's are doing the work.

Dips: 25x4/15x6, 7x15, 4x15/5xbw.
Started to add weight but on the last set my form started to go down the hole so I dropped the weight and repped it out with my bw. Good burn. Really trying to focus on using my triceps and keep my chest out of hit as much as I can.

Cable lateral raises: 12x20, 10x25, 8x25
I did these while grabbing the rack and leaning out.

HS Preacher Cur, 1 arm: 12x35, 10x40, 7x40 rest pause 5x40
Felt decent, though didn't get a crazy burn

Supper setted the above with bb skull crushers: 12x80, 10x80, uhhh cant remember if I did a 3rd set or not. I didnt write it down that I did but I think i did.

Overal, it was an ok workout. It was ok because of having frustration with my biceps. This was another morning training session b/c of work and so was cut a little short. However tomorrow I will do a a few sets of hammer curls as I normally do them with my biceps workout and I am not going to just skip them this time b/c of time.

My biceps are frustrating me as I can't get them to grow. I am going to up the volume of my bicep workout and add a 4th exercise. I am also going to make a weight adjustment on my BB curl and focus on using soley the bicep.

If anyone has anything to comment about, whether it be about this particular workout, body part, a certain exercise, or any other workout please post them! Im always looking for feedback.

I am enjoying doing a journal as it really helps me be honest and pay close attention.

-the train

i hear ya on the frustration with your biceps...im in the same boat..my bi's just dont grow....i really cant comment on how effective this is to grow them because ive only been doing this for a month..and ive been dieting lol...but since i really enjoy doing the 4X5 power days with compound exercises..i decided to take that philosophy and apply it biceps..hell ive tried everything else why not heavy for 5 reps with BB curls right...keeping strict strict strict form.and trying to increase weight by 5 pounds every week or whenever you reach 5 reps with a certain weight on the last set..i hope that once i get into offseason that the power movement will show some growth in them...but since you have the opportunity right now..maybe give it a shot and see how you like it...gotta try everything right

obviously this should be the first movement on you arm day for bi's..then finish off with 2 other exercises for the typical 3X10-12..just to get the blood in there

[co1e_train]

i hear ya on the frustration with your biceps...im in the same boat..my bi's just dont grow....i really cant comment on how effective this is to grow them because ive only been doing this for a month..and ive been dieting lol...but since i really enjoy doing the 4X5 power days with compound exercises..i decided to take that philosophy and apply it biceps..hell ive tried everything else why not heavy for 5 reps with BB curls right...keeping strict strict strict form.and trying to increase weight by 5 pounds every week or whenever you reach 5 reps with a certain weight on the last set..i hope that once i get into offseason that the power movement will show some growth in them...but since you have the opportunity right now..maybe give it a shot and see how you like it...gotta try everything right

obviously this should be the first movement on you arm day for bi's..then finish off with 2 other exercises for the typical 3X10-12..just to get the blood in there

Its funny you mention this because I actually decided to this very thing, heavy bb curls, on my upper heavy day. Your for sure right that you gotta try everything. I may do it on my arms day if i feel like my volume on my upper heavy gets too high but we'll see how it goes.

Thanks for the input bro!

[co1e_train]

Monday - 6/28/10

Official Weigh in: 216/217 couldn't quite tell, scale was teetering between the two.



Rest Day


After 3 days of straight work in the sun & with training on top of that I decided to take today off. Workouts will be restructured accordingly and everything will keep on rolling.

Tomorrow will be a Heavy Upper


Ok. So my bw is like 216/217. I def feel like I have too much bodyfat. Pics will come tomorrow but as for now the cardio will be kept at 4 days a week. If I have any cheat food, it will be limited to 1 day a week & more then likely only 1 meal that will try to be kept within my caloric macro. Example, today i met my old youth pastor to lunch at a pizza parlor and am enjoying pizza all the while being kept in my macros. In fact, i even had some more pizza later in the day which is still in my macros. The only macro that will exceed the level will be fats.

Since my weight jumped again WITH more consistent cardio there will be no raising of the macros.

Again, ill post pics tomorrow, guys please rip me to shreds. I couldn't be anymore serious about being the best I can be.

-the train

[co1e_train]

Tuesday: 6/29/10

Upper Power

Cardio: 20mins LI, walk around neighborhood

RDL:5x225, 3x275, 5x295, 4?(lost count lol) x315, 5x325(PR)
These were good, last set I felt like I had good form and didnt round my back too much if at all. Most weight Ive ever lifted I believe on this lift plus for as many reps.

Flat BB press: 5x135, 5x155, 5x175, 5x185, 4x190/1x190, 2x175/3x155
Did these on my own. PR for regular barbbell. From was iffy on the 4 rep of the 4th set so I rest paused it. Last set, had failure at 2 reps so dropped down and pounded out 3 more.

BB Rows: 5x145, 5x165, 5x180, 5x190, 5x195
All sets are up by 5 lbs from last week. Form was good on the 195 but anymore would have caused it to go bad.

HS Shoulder Press: 5x165, 5x175, 5x185, 5x165.
All sets up by 5lbs from last week. Was cooked after the last set so decided to call it quits

BB Curl: 5x65, 5x85, 5x95, 3x95/2x95
I supersetted these with HS SP. Kept form very strict. Rest paused the last set as I felt like I started to shrug the weight up which is not what i wanted.

Cable Crunch: 15x85, 10x100, 15x100

Lying leg raise: 2x15xbw

Let me tell you, I did not have energy and alot of desire to go the gym when I did. I felt sluggish and just tired. But the workout was a good one and I hit some PRs to boot. I think I need more sleep then I think I do b.c 8 hours hardly seems to cut it.

Pics will be up later tonight im hoping, lol I gotta not say they will for sure be up b/c then it wont happen lol.


-the train

[co1e_train]

Wednesday 6/30/10

Lower Power

Cardio: None (Too darn cool & windy to get in the pool while at work)


SM Squats: 5x135, 5x225, 5x290, 5x315, 5x325
So I read an article about Mark Ripptoe about squatting and bar placement on your back. He suggested that it is best to place the bar on the spine of the scapula to help ones form and to maximize all leg muscles. Boy does it sure make a difference. It felt awkward at first, placing the bar lower my back (previously I kept in on my traps) but I just felt more power and it seemed that I felt my glutes being used more. It will take a bit to get used to the new bar placement.

I am also debating on when I want to start my worksets for heavy movements such as squats. im afraid that if I did multipled sets (like 2 or 3) of a heavier weight, such as 310, 315, etc. that I would not be able to lift as much on 1 or 2 heavy sets as my legs would be fatigued. Anyone have thoughts on this? Ive seen similar things discussed and am really just looking for some feedback. So I guess the question is, build up in weight, while including lighter sets such as 135 or 225 as worksets or start worksets when a "heavy" weight is reached. Lol sorry for wall o' text.

SM SLDL: 5x135, 5x155, 5x185, 5x195
The adjustment made in lowering weight to focus on using the Hammies more was a good move as I felt my hammies do the majority of the work while keeping my back as out of the picture as I could. I used the SM b.c someone already had the one squat rack my gym has. I think ill no where to put my starting weight next time.

Seated Calf raise: 10x160, 10x160, 10x170

My right calf was cramping pretty bad so note to self to realllllly stretch them out, also the weight may have been a tad too high for all of the worksets to keep the smooth motion of up and down at the ankle.

Overall, pretty solid lift I felt. Will start focusing on really doing solid ATG squats though. I for sure go to or slightly break parallel on each set but I feel that I can go lower.

Pics tonight after I get off work!


-the train

[co1e_train]

Thursday 4/1/10

Chest/ Back Day

Cardio:20-25mins of swimming/playing in the pool.


Chins: 6xbw, 5xbw, 5xbw

So it seems i cant get more then 5 or 6 in one sitting so I am going to start rest pausing these till i get at least 10 good reps for each set.

Incline DB press: 10x65's, 10x65's, 8x70
Last set was a little wobbley, was a good set tho.

Supersetted with BB rows:

12x170, 12x170, 9x175

Flat BB bench: 8x160, 9x160 third set??? I didnt write it down if I did but I swear I did but idk.

Supersetted with HS Iso Lateral rows: 10x150, 12x150
Ok so I didn't really feel like I got much out of these today. Didn;t really feel it in the lats like I like but that may because the grip is much narrower on this machine?

HS Iso Low row: 12x160

Again, another before work workout. Im really going to start be creative so I don't feel like my workouts are suffering so we will be doing some experimenting here and there and see what works. Supersetted b/c of time but it did add a different intensity to the workout.

If ever a next time, Ill swap one back movement for a 3rd chest movement. But I already have crafted some ideas of how to avoid time being an issue so hopefully this will no longer be the case.

As promised, pics! Albeit late. Tear me up, what needs work the most because I know my whole body needs work because we are always aiming to improve.

Lol, mind the tan lines, especially on the legs:p

[co1e_train]

Friday - 7/2/10

Arms/Shoulders

Cardio: N/A

DB lat. raises: 12x30s, 12x30s, 8x35s

BB Curl:12x65, 11x70, 8x75, 1x75
Ok wow were these awesome. I dropped the weight to where I would eliminate any "shrugging" or use of delts so my biceps would totally do the work and boy they sure did.

Dips: 8x15, 8x15, 8x15
This was a good added weight for me to keep form and get solid work and good reps out of it.

HS Shoulder Press: 12x140, 8x150, 10x155
I believe I got more reps with more weight on my last set b.c of a longer rest period between sets 2 and 3. I was moving up beat most of the time today.

DB Hammer Curls: 12x30s, 10x35s, 3x40s, 3x35s, 2x30s.
Again, made sure there was no shrugging the db up. My right bicep is the weaker of the two and so will work to bring it up to my left.

Skull crusher: 12x80, 11x80, 10x80
While weight didnt change from last week I was able to do more reps per set.

Cable later raise while leaning: 12x25, 9x30, 7x30
Real tough the last few reps of sets 2 and 3.

HS Preacher Curl 1 arm:12x40, 8x40, 7x40
Jury is out on this particular movment. I may try either two arms next time or use DB to see which I prefer.

Cable Press down: 12x70, 8x85, 7x85
These were difficult for sure, good ending tri movement though I thought. This particular machine as less cables then a more typical cable machine so the weight, although lower in number, is quite heavier.

BB Shrug: 12x225, 10x235, 8x235, 12x135
I also adjusted my weight used on this movement to eliminate any bouncing or arm-bending to help bring the weight up so I am solely using my traps.

Rear delt machine:12x115, 8x130, 12x130
Umm don't really know why i got more reps on my last set? Wasn't because of rest time I don't think because I ss'ed the shrugs and these.

Ab cable crunch: 15x100, 12x100

Overall much better arm workout this last week. I decided to suppersett all the biceps and tricep movements together so for example I supersetted BB curls with dips etc. A good way to mix up intensity.

Time to chill tonight before 4 days O' life guarding. Let me know what you guys think!

-the train

[DanTheManB]

Dunno why you're trying to rush going on stage dude. I would honestly take a good 3 more years to add QUALITY size. no offense

[co1e_train]

Dunno why you're trying to rush going on stage dude. I would honestly take a good 3 more years to add QUALITY size. no offense

None taken.


I will re-evaluate and comptemplate what my next move is around December. Right now my goal is to add quality size and it is being accomplished.

[DanTheManB]

None taken.


I will re-evaluate and comptemplate what my next move is around December. Right now my goal is to add quality size and it is being accomplished.

i disagree

[co1e_train]

7/3/10 - Saturday

Cardio: Liss/Miss 15-20mins swim

Hamstrings, calves, hypertrophy



HS Iso hamstring curl

12x50, 12x75, 8x85

SM Calve Raise: 5x225, 5x315, 5x365, 5x415


Short and sweet today. Because of work im splitting my leg workout this week between hamstring/calves and quads. Havnt done calf raises with a sm in a while, did so because the leg press machine was being used so had to figure out where I needed the weight to be at.

The reason for only doing one Hamstring movement was because someone was using the only other hamstring machine in the gym that I wanted to do. Since I did SLDL on heavy leg days I opt for machine movements on hypertrophy days for hamstrings.


-the train

[UCFBuilder]

Friday - 7/2/10

Arms/Shoulders

Cardio: N/A

DB lat. raises: 12x30s, 12x30s, 8x35s

BB Curl:12x65, 11x70, 8x75, 1x75
Ok wow were these awesome. I dropped the weight to where I would eliminate any "shrugging" or use of delts so my biceps would totally do the work and boy they sure did.

Dips: 8x15, 8x15, 8x15
This was a good added weight for me to keep form and get solid work and good reps out of it.

HS Shoulder Press: 12x140, 8x150, 10x155
I believe I got more reps with more weight on my last set b.c of a longer rest period between sets 2 and 3. I was moving up beat most of the time today.

DB Hammer Curls: 12x30s, 10x35s, 3x40s, 3x35s, 2x30s.
Again, made sure there was no shrugging the db up. My right bicep is the weaker of the two and so will work to bring it up to my left.

Skull crusher: 12x80, 11x80, 10x80
While weight didnt change from last week I was able to do more reps per set.

Cable later raise while leaning: 12x25, 9x30, 7x30
Real tough the last few reps of sets 2 and 3.

HS Preacher Curl 1 arm:12x40, 8x40, 7x40
Jury is out on this particular movment. I may try either two arms next time or use DB to see which I prefer.

Cable Press down: 12x70, 8x85, 7x85
These were difficult for sure, good ending tri movement though I thought. This particular machine as less cables then a more typical cable machine so the weight, although lower in number, is quite heavier.

BB Shrug: 12x225, 10x235, 8x235, 12x135
I also adjusted my weight used on this movement to eliminate any bouncing or arm-bending to help bring the weight up so I am solely using my traps.

Rear delt machine:12x115, 8x130, 12x130
Umm don't really know why i got more reps on my last set? Wasn't because of rest time I don't think because I ss'ed the shrugs and these.

Ab cable crunch: 15x100, 12x100

Overall much better arm workout this last week. I decided to suppersett all the biceps and tricep movements together so for example I supersetted BB curls with dips etc. A good way to mix up intensity.

Time to chill tonight before 4 days O' life guarding. Let me know what you guys think!

-the train

crazy workout dude...at first i was like shiit thats a ton of volume lol..but then again you are working three different muscle groups so it was all good..keep killing it bro!!!

[co1e_train]

crazy workout dude...at first i was like shiit thats a ton of volume lol..but then again you are working three different muscle groups so it was all good..keep killing it bro!!!

Yeah it was a good one for sure haha.

It seems like this will always happen though either way you put with this kind of split though so one of the days will always seem a bit longer unless I wanted to do like a 9 day split, i have to do something like this to keep it in the 7/8 day range.

[co1e_train]

7/4/10- Sunday


Cardio: Swim 15mins


Training: Quads

SM Squat: 11x255, 10x275, 8x285.

These were real good I felt, went real deep.

1 leg leg press: 10x180, 6x230, 30x230(two legs)
Quads were smashed after squats and were super smashed after the second set of these. Did the last set with two legs just to mix things up, was going for TUT on the last set.

1 leg leg raise: 12x75, 10x85, 10x85

Super setted with walking lunges (body weight)

Using these to bring my right quad, felt pretty good. The super set with lunges were killer, stepped real wide to recruit my glutes as much as possible.

This was an awesome leg workout. Legs felt like jello the whole day.


Also, made a macro change. After stepping back and looking at my physique I have acquired more bodyfat then Id like. I also think I am fairly carb/insulin sensitive so I lowered my carbs a bit.

Previous macros were
Cals:3300
Fat:80g
Pro:270
Carbs:370

New macros:
Cals: 3020 (technically
Protein:275g
Carb:300g
Fat:80g

[co1e_train]

Monday - 7/5/10

Weigh in: 216

Cardio:10-15mins cardio, swimming.

No training today, just rest by the pool.

[co1e_train]

Hey everyone,

Firslty, thanks to all who have viewed this thread and or replied, i really value and appreciate it. Just wanted to make a formal thanks.


Second, seeing how my work scheduale seems to shaping up this summer and wanting maximize the time I have in the gym I am going to change my split to a four day split. I am doing this becasue the amount of time ive spent in the gym with having to adjust workout days or split workouts b.c of work is taking a toll on my cns. I can literally feel it. My energy has been low and my motivation not where it normally is and I feel that is because of late I have been go go go. I thank God for the large amount of work but with it comes some change.

I decided a four day split b.c I wanted to lesson volume per workout without sacrificing my time on each body part.

As for probably the remainder of the summer the split will be
Chest/shoulders
Arms
Back
Legs

I will hybrid the split with a heavy week light week alternation. One week, all the compound moves (Flat bb, DL, Squat, Shoulder press, and also bb curl) will be done heavy, still 5x5, and then the following week done in the regular 3x8-12.


The only thing I see as a "obstacle" would be that body parts arnt hit 2x a week. I say this is a obstacle b.c it seems doing body parts 2x a week seems to be the kick around here lately, especially for nattys.

Guys please let me know what you think. If you have any input at all please tell me as im trying to be the post productive as I can be in my workouts. Ive been thinking about this, and will continue to do so, to see if this would be most optimal with my ever varying work schedual.

Let me know!


-the train

[UCFBuilder]

I think it looks good bro..dont worry too much about not hitting parts 2x a week..as long as you give it everything u got every work out and aim to improve week to week...ull be more than fine and still see gains...i like the idea of having one week a power week and the next week a hyper week..seems like a good plan seeing as u cant do it all in one week...stick with it for a while and see if it works for u..thats really all u can do..if u dont like it..then switch it up again

[DanTheManB]

Hey everyone,

Firslty, thanks to all who have viewed this thread and or replied, i really value and appreciate it. Just wanted to make a formal thanks.


Second, seeing how my work scheduale seems to shaping up this summer and wanting maximize the time I have in the gym I am going to change my split to a four day split. I am doing this becasue the amount of time ive spent in the gym with having to adjust workout days or split workouts b.c of work is taking a toll on my cns. I can literally feel it. My energy has been low and my motivation not where it normally is and I feel that is because of late I have been go go go. I thank God for the large amount of work but with it comes some change.

I decided a four day split b.c I wanted to lesson volume per workout without sacrificing my time on each body part.

As for probably the remainder of the summer the split will be
Chest/shoulders
Arms
Back
Legs

I will hybrid the split with a heavy week light week alternation. One week, all the compound moves (Flat bb, DL, Squat, Shoulder press, and also bb curl) will be done heavy, still 5x5, and then the following week done in the regular 3x8-12.


The only thing I see as a "obstacle" would be that body parts arnt hit 2x a week. I say this is a obstacle b.c it seems doing body parts 2x a week seems to be the kick around here lately, especially for nattys.

Guys please let me know what you think. If you have any input at all please tell me as im trying to be the post productive as I can be in my workouts. Ive been thinking about this, and will continue to do so, to see if this would be most optimal with my ever varying work schedual.

Let me know!


-the train

ur finally figurin it out. i still think a 3 day split is best at this point. just my opinion

[co1e_train]

I think it looks good bro..dont worry too much about not hitting parts 2x a week..as long as you give it everything u got every work out and aim to improve week to week...ull be more than fine and still see gains...i like the idea of having one week a power week and the next week a hyper week..seems like a good plan seeing as u cant do it all in one week...stick with it for a while and see if it works for u..thats really all u can do..if u dont like it..then switch it up again


ur finally figurin it out. i still think a 3 day split is best at this point. just my opinion

Thanks for the replys guys.


I think this will allow for a little bit more flexibility along with rest time.

On a completely different note - I feel like Im still struggle with the mindset that this (bodybuilding) doesn't happen overnight in terms of growth or body changes. I can sometimes get all stressed out, thinking im doing something nutritionally wrong that isnt allowing my muscle to grow or allow my body to lose bf. I know it cant be accomplished all at once but I guess as of late ive felt somewhat in a rut when it comes to nutrition.

Probably because I think muscle growth happens faster for a natty then it actually does & maybe because my macros have been too high (which were changed) thus adding to a little fat gain and so I don't see the kind of growth I THINK should be which makes me think im doing something wrong but in reality im prob not. idkkkk!


/ rant lol.

[DanTheManB]

Thanks for the replys guys.


I think this will allow for a little bit more flexibility along with rest time.

On a completely different note - I feel like Im still struggle with the mindset that this (bodybuilding) doesn't happen overnight in terms of growth or body changes. I can sometimes get all stressed out, thinking im doing something nutritionally wrong that isnt allowing my muscle to grow or allow my body to lose bf. I know it cant be accomplished all at once but I guess as of late ive felt somewhat in a rut when it comes to nutrition.

Probably because I think muscle growth happens faster for a natty then it actually does & maybe because my macros have been too high (which were changed) thus adding to a little fat gain and so I don't see the kind of growth I THINK should be which makes me think im doing something wrong but in reality im prob not. idkkkk!




/ rant lol.

Yeah dude this IS your biggest issue ....I had to remind myself over and over again to stay patient. Even if a guy is enhanced stuff doesn't really happen over night...stay patient ...stay hungry and keep improving

[co1e_train]

Yeah dude this IS your biggest issue ....I had to remind myself over and over again to stay patient. Even if a guy is enhanced stuff doesn't really happen over night...stay patient ...stay hungry and keep improving

Thanks dan, your def right, this is the struggle. Over the past 6months or so I have learned leaps and bounds about nutrition and just about this sport thanks to a ton of you guys. I realize that there is no magic, one must train 100%, eat 100% and rest 100% to grow. I just gotta keep reminding myself of this. I want to have the most productive off season I can. To those who are way more knowledageable and know how to have productive off seasons as for as food, supps, training, anything, please share:)

7/7/10 - Wednesday (heavy)



Today was a chest and shoulders day. Solid workout. Ran out of empty logs in my log book and I forgot to print more so Im going off of memory here.

Db incline press: 10x65s. 8x65s/2x65s, 6x70s, 6x50s, 8 with partials x 30s.
Drop setted the last set to really push my chest to failure. I am however having some what I believe to be ligament pain in my left delt/upper arm bone (cant remember name) when I do these. I cant tell if its the way in holding the db or what the deal is.

db side laterals: 12x30s, 12x30s, 8x35s/4x35s
Was really strict with these save for the last few reps of the last set where I didnt feel like I was getting up all the way.

Flat BB bench press: 5x155, 5x175, 5x185, 5x190, 4x195?
Up 5 lbs.

HS Shoulder press: 5x140, 5x180, 5x180, 5x185, 5x190
These where real good, got dem elbows to 90 degrees or just below every time. I did have a spotter so we will start with these weights next week to make sure I do them on my own completely.

HS incline press: 8x90, 9x90, 9x90
Havn't really done these before but it felt good, wanted to do something other then db pull overs today. 90 was just the right weight for my chest.

DB Flye: 10x40s, 9x45s
This may be up a rep from last week but the same weight. I def feel it more with the elbows more bent. Similar to a pec dec it feels.

Lying rear db raise: 12x15, 12x15
Form was solid on these. Dbs are so much harder then on a seated machine.

Abs: Decline ab crunch 2x2o w/ weight ball
Stick twist: 1x20.

Solid workout for sure. I just got becareful with that pain in my left delt. If it is a tendon I have no idea what to do about. Ice? Doesn't bother me when im not doing the movement.


-the train

[DanTheManB]

I wouldnt even say 100% dude. it's all relative. figure out what works for you and do that lol

[co1e_train]

I wouldnt even say 100% dude. it's all relative. figure out what works for you and do that lol

yeah but you know what I mean. Doing everything the best that I can do.

[DanTheManB]

yeah but you know what I mean. Doing everything the best that I can do.

goes without saying brah ;)

[co1e_train]

Thursday, 7/8/10

Cardio: 10 mins of swimming

Training: Off

Just a regular old rest day today. Adjusting to new macros.

I feel like that I must be more insulin sensitive as I feel that I tend to put fat more easily with a higher carb intake. Lol is that straight bro-science I just pulled there or is that a legit statement? i cant seem to find any answers.

In a nutshell, i am trying to establish where my macros need to be for lean mass gain but especially my carb macro.


-the train

[DanTheManB]

Thursday, 7/8/10

Cardio: 10 mins of swimming

Training: Off

Just a regular old rest day today. Adjusting to new macros.

I feel like that I must be more insulin sensitive as I feel that I tend to put fat more easily with a higher carb intake. Lol is that straight bro-science I just pulled there or is that a legit statement? i cant seem to find any answers.

In a nutshell, i am trying to establish where my macros need to be for lean mass gain but especially my carb macro.


-the train

with the amount of muscle that you have right now there is no need to eat more than say 250g carbs/day. its not going to be utilized for your energy needs. i deadlifted 405lbs for 15 reps yesterday. how many more carbs do you think i need?see what i'm saying? if you arent using it to push a ton of weight then yeah it will be stored

[co1e_train]

^^

Thanks for the info dan. I dropped my cals by 200 by reducing carbs by 75 and then adding protein a bit.

Macros currently are:
cals 3100
carb:300
Pro:300
Fat:80

Ill moderate this closely for the next week or see and see what my body does and adjust accordingly. For a while it seemed that i was adding decently quality weight at 3300 cals but then it seemed to start to turn to fat. Idk but my carb intake will be closely monitored.

Friday, 7/8/10

Cardio: None

Training: Arms (heavy)

Bb curl: 5x75, 5x85, 5x90, 5x90, 3x95/2x95
These were good for the biceps. Def made sure it was my biceps 100% doing the work. The last set was difficult to keep good form tho thus why I rest paused but still it was hard.

Super setted the above with dips: 10x15, 8x20, 8x25
Im pretty sure I was getting to 90 on the lest set tho its hard to tell sometimes, still learning where 90 feels like.

Hammer Curls: 10x35s, 11x35s, 6x40
My right bicep is still stubborn, just not as strong as my left. I felt like i could keep going with left on the last set but my right didn't want to cooperate. I am going to start doing a few extra sets of db curls with my right.

Cable press down: 12x70, 8x85, 9x85?
I forgot to write these down so im not entirely sure on the last set. I felt like these were good, Idk i feel like my tricep choice of lifts is lackluster.

HS Preacher Curls, 1 arm: 8x40, 8x40, 2 arms x 65x12
Decided to stick with these. Was pushed for time so I decided to do throw on a 25 to my 40 and rep it out for TUT.

Abs: Cable crunch 15x almost the whole stack, 12xwhole stack
Leg raises: 2 x15x bw, really slow negative

Thoughts: So im not quite happy with arm workouts, particularly triceps. This may be due to the fact that I am tall and therefore need more mass to look good. I am going to do some research on my tricep movements inrelation to which head of the tricep some lifts target. As for biceps I may had a bit more volume. However I think most I just need to be patient. My hastiness comes from wanting to maximize every workout and not waste a single one.

-the train

[UCFBuilder]

^^ i dont know dude...i dont exactly agree with those macros..at your BW 300g of protein seems a bit over the top..the ONLY reason i say this is because during my prep when i was eating 260g of protein a day..i had a blood test done in the final week of prep and my BUN(blood urea nitrogen) count was higher than normal..doc blamed it on my exessive protein intake since every other kidney test came back normal...i just think u are putting to much unneeded stress on your kindeys

i mean..im no doc..and im only speaking from my expeirence..obviously we have different bodies..but ive lowered my protein to sub 200g a day and im still getting great gains in strength and size..and its allowed me to give more cals to my carb and fat intake...im not putting on much fat either

And i know its not reccommended either...but maybe think about increasing your cardio a bit if u think your putting on too much fat...i know that keeping cardio steady for me has helped me in that department..

just my 2 cents..do what works best for u obviously...expierement with those macros and see how they work for u

[DanTheManB]

^^ i dont know dude...i dont exactly agree with those macros..at your BW 300g of protein seems a bit over the top..the ONLY reason i say this is because during my prep when i was eating 260g of protein a day..i had a blood test done in the final week of prep and my BUN(blood urea nitrogen) count was higher than normal..doc blamed it on my exessive protein intake since every other kidney test came back normal...i just think u are putting to much unneeded stress on your kindeys

i mean..im no doc..and im only speaking from my expeirence..obviously we have different bodies..but ive lowered my protein to sub 200g a day and im still getting great gains in strength and size..and its allowed me to give more cals to my carb and fat intake...im not putting on much fat either

And i know its not reccommended either...but maybe think about increasing your cardio a bit if u think your putting on too much fat...i know that keeping cardio steady for me has helped me in that department..

just my 2 cents..do what works best for u obviously...expierement with those macros and see how they work for u

his carbs are way too high still

[co1e_train]

^^^ Fellas, both comments are appreciated.


I do realize that my protein is probably overboard a bit however I feel that im quite insulin/ carb sensitive and feel that if I throw in too many more carbs my bf will rise. I have increased my cardio to 3-4 times per week. I feel that to keep my calories where they need to be i need to have higher protein. However, maybe I dont need as many cals as I think i do?

Lol I feel like im constantly in a puzzle with my macros in terms of figuring out what my body needs. Im trying to figure out what had added this excess bf. Is too many cals in then cals out and do I not need as many cals as I think I do? Or am i more carb/insulin sensitive and has that led to more bf gain?


Keep the comments rollin guys, you both have more experience then me. Anyone who wants to throw down a post, my ears are open.

Saturday, 7/10/10

Cardio: 10-15min swim in pool id say mix of miss/liss.

Training: Off day

[co1e_train]

Monday, 7/12/10 (start of first week of adjusted split, will run until the original 10 weeks are up so that is 6ish weeks)

Week: heavy

Training: Back

Cardio: None


Chins: 3x 10 of bw
All sets were rest paused so as to keep good form. Back felt much better making myself get ten reps per set.

Reg. DLs: 5x135, 5x225, 5x300, 2x320
Frustration to max here. Idk I felt like i could have maybe gotten a 3rd rep up but idk what my deal was today. I was shooting for 330 today as that would have been 5lbs heavier then fromlast time these were done. I will say I was quite worn out today (went camping last night) but no excuses. The sets of 300 and 320 are up in weight for repping sets but nonetheless.

BB rows: 5x160, 5x170, 5x185, 5x200, 5x205
These were real good though ive thinking ive gotten my form to the point where i can start with heavier weight.

HS Low Row (1 arm of a time): 12x80, 12x90, 8x100
Tried the 1 arm version where you lean slightly. Allowed me to focus more for each lat.

Cable Pull down: 12x100, 10x110, 8x120
Pulled these down to my chest. The HS lat pull down machine they have at our gym doesnt give me as a good as a feel or stretch so I opted for these.

I arm cable rows, left lat: 3x12 varied weight.

Workout thoughts: Putting being absolutely exhausted from lack of sleep/not comfortable sleep i was pleased for today.

I lowered my calores by 200 to 3100 to help reduce fat gain. since this has happened ive lost a lb so we will see what happens with my bf gain/muscle gain.



-the train

[co1e_train]

Tuesday, 7/13/10

Training: Chest/shoulders
Cardio: None

Flat bb press: 5x135, 5x170, 5x185, 5x195, 3x200
I had a spotter help me get the last two to get 5 on the last rep but I only really legitly did 3.

Db lat. raises: 12x30s, 8x35s, 5x35s/7x30s
Im at the point here 30s are a tad to easy but 35s are still tough.

Db Incline: 11x65s, 8x70s, 7x70s
Left delt/ligament didnt bother me on these at all. I think it may because the db positioning but idk but they were good. I only use a slight incline, 2nd notch up on the bench. 30ish degrees prob

HS Shoulder Press: 5x90, 5x165, 5x175, 5x185, 3x195
Couldnt quite get those last two, did have a spotter on the last set but it didnt feel like he was helping but maybe.

Leaning cable lateral raise: 3x10x10.
I used a different cable machine and what was labeled "10" was pretty difficult. Lol cable machines always seem to be different.

Incline db flyes: 10x40s, 9x45s, 8x45s
Used same incline as db press.

Rear delt machine: 12x115, 12x130
Rear delts/all of delts were cooked after the second set from all of the previous shoulder movements.

Db pull over: 10x70, 8x70
Doing these for a good stretch and to get some serratus thickness. Hit failure at 8 on 2nd set so I thought id call it quits for chest.

SM shrugs: 12x235, 8x235, 8x235
These felt real good. Did a good job of keeping feet flat on the floor.

Ab cable crunch: 3x15x85
These were focused and controlled, gave a nice ab burn.

Stick Twists: 2x15xstick

Workout thoughts: This was a good workout.I just felt strong the whole day and had a sweet shoulder pump. Lats/back nice and sore from yesterday.

I decided to do some posing practice afterwards as I understand you can never practice posing enough. I decided to do side chest both ways and hold each for 10 seconds for several times. HOLY PISS posing is real hard lol.


-the train

[co1e_train]

Thursday, 7/15/10

Training: Legs (heavy)
Cardio: 20min walk around the 'hood


SM Squats:5x225, 5x295, 5x315, 5x325, 5x335.
Whoooo these were good, broke parrallel on all of them save maybe the last 3 or 4 of the 5th set where I maybe only went to parrallel, not sure as I wasnt looking. Had a spotter with me just in case as the last 2 of the last set were tough.

Leg Press: 10x180(1 leg) 15x5pps (2leg) 12x6pps(2 leg)
I may start doing these with 2 legs as after squats my quads are cooked but I dont want to sacrifice weight being moved and i also dont want to put too much stress on one knee, so we will see.

Leg press calf raise: 5x6pps, 5x7pps, 5x8pps, 4th set???\
I did 4 sets of these but I cant remember what one of them was because I didnt write it down:p

SLDL: 5x135, 5x155, 5x185, 5x205, 5x215
Really focusing hard to keep my form super strict so I use my hams and take out my lower back as much as possible

HS Single leg curl: 12x77.5, 10x82.5, 8x85
Ok so I totally wasnt paying attention or something when I put the weight on the machine because I thought one weight in my head but when i added it up I wasnt correct in my thinking. Derp. Oh well it was still pretty solid though. I have to becarefull however because the last few reps I feel that I like to get my swing on which I dont want.

Single Leg, leg raise: 12x85, 9x100, 10x100
SSW
Walking lunges: 3 trips across gym floor, 1st trip with 20lbs, second and third trips with 30lbs. Went really wide to get glute activation.

These where a good ending pump it up movement. Squeezed at the top of the leg raises though I know I can squeeze more intently.

Adduciton glute squeez: 12x4, 12x8
The 4 and 8 are the numbers on the stack I used, I lifted myself off the seat so I could really squeez my glutes.

Boy was this a solid leg workout. I went through about a gallon of water and just poured sweat the whole time. I felt the whole rest of the day as well as this morning:0 good stuff.

Arms today!

-the train

[co1e_train]

Friday, 7/16/10

Training: Arms (heavy)
Cardio: None

BB curl: 5x80, 5x85, 5x90, 5x95, 3x100
The last rep of the 5th set had a bit of swing too it. 100 was a lot for sure.

Dips: 10x20, 8x25,8x25
More sets with 25 this week which is good.

Hammer curls: 10x35s, 8x35s, 6x35s, 4x30s
I dont know whats up with my right bicep but it is no where near as strong as my left. I would hit failure way before left with my right, frusterating as I couldn't even do 40s today. I was pissed.

Cable press down, v bar: 12x75, 8x75, 8x75
Pretty sure the last two sets were reps of 8. Maybe of ten with rest pause, cant remember

HS preacher curl, 1 arm: 12x35, 10x40, 8x45
These where good, awesome pump

Skulls:10x80, 8x85, 6x85
Triceps were cooked. More weight done with more reps and across the board but didnt go back up to 90 as to keep good form.

Seated db curls: 8x25(both done at same time) 8x25(i db held at top while the other arm did reps then vice versa) 8x25(done in alternating fashion)

Reverse grip 1 arm press down: 10x20x3
Err may have been 12, didnt right it down.

Ab decline crunch: 3x20
Decline leg raise: 2x15, 1x9.

Really wanted to up the intensity today on my biceps so thats why i did the seated db curls. Add the reverse grip press down to hit that outter head a bit more. Arms were deffinantly done after today.


-the train

[DanTheManB]

volume is wayyyy too high imo...thats coming from a dude who used to do 40 sets on leg day btw

[co1e_train]

volume is wayyyy too high imo...thats coming from a dude who used to do 40 sets on leg day btw

dayum man that is a piss ton of volume for legs.


Whats up everyone? Back from a relaxing week at the beach. Got my "bronze on" as it were. Enjoyed some wave jumping and the ever entertaining crabbing off the canals of OBX.

7/26/10

Weight: 215
Cardio: 20mins cardio - walk around neighborhood

Training: Back, hypertrophy

Chins: 3x10
Def getting stronger here as I can do more without rest pausing or anything.

DL: 8x275, 8x285,8x290
First time ive hypertrophied this lift in a while. Good way to get back into the swing of things.

BB rows: 10x185, 8x185, 8x185
This weight was a tad too heavy as I felt like I was using more momentum then I wanted too in the last few reps of the 2nd and 3rd sets.

HS Iso low row machine: 12x70, 12x70, 10x80
This weight was just about perfect for the rep range and for coming off a week of no training.

Lat pull downs: 12x110, 8x100
Lats were cooked so only did two sets. Got a good stretch

Left lat cable rows: 8x85, 10x85, 10x85

Ended with some posing practice. Worked the BDB, and RLS and FLS. Held each for 10-15 secs. For not really watching a lot of how to pose vids I Felt like I was doing a good job buuuut I know I have a lot to learn.


-the train

[co1e_train]

Tuesday, 7/27/10
Training Off

Cardio: Mowing the lawn(20-30 min walk)


Wednesday, 7/28/10
Training: Chest/shoulders
Cardio: None

Db side laterals: 15x30s, 12x30s, 5x35s/5x30s
From was pretty good here, swung a little bit for the last few reps tho i felt.

Incline db press: 10x65s, 8x65s, 5x70s
Ugh 70lbs is like my sticking point on these!

HS Shoulder press:12x140, 11x150, 10x160
OK so I didnt have my workout journal from the last time i did this so I had to kind of play it by ear when it came to weight

Flat BB: 8x155, 7x160, 6x160
Shooo this was hard today, i feel like I could norm do more.

leaning side cable lateral: 15x20
ssw rear delt machine: 15x115, 12x130

Ab crunch: 12x100, 12x100

I was totally spent after this. I was somewhat pressed for time but that didnt really matter. I was ok with this workout. Idk it just seems harder getting back into the fray after having a week or so off.

-the train

[co1e_train]

Thursday, 7/29/10
Cardio: None
Training: Legs

Sm squats: 10x275,9x275, 8x285.
Whew! After having a week off, squats can be a rough thing getting back into. I felt like I could have maybe squeezed out one more rep on the last set

2 leg, leg press: 15x3pps, 12x4pps, 10x6pps/2x6pps
I didnt have my last leg workout journal with me so I had to figure where a good weight was .
SM SLDL: 12x155, 10x185, 12x185
Had to use sm coz the squat rack was being used. Def feel it in the hammies today! I do think tho that my weight can def be increased here next time around.

Seated Calf raise: 12x90, 11x140, 9x140
Had some cramp issues with my left calf

Thats all for this leg day. My preworkout (breakfast today) wasnt what it should have been and so I def felt it in the gym. Also, i had a sampe of VPX NO-Shotgun which messed with my digestion system big time.


Friday, 7/30/10
Cardio:N/A
Training:Arms

Barbbell curl: 12x80, 8x85, 7x85, 4x65.

Dips: 8xbw, 8x25, 5x25/3xbw, 4x25/3xbw

Hammer curls:12x35, 6x40, 3x30, 5x40/5x30??
Dont have my log book with me so not sure about the last 2 sets

EZ bar skull crushers:12x75, 9x85, 6x90

Negative Cable curls: three sets of 8 reps, stripped weight when i could no longer curl it up with good form. These were a great. Had a good burn.

v bar press downs: 10x80,9x80,10x75

Decline crunches: 2x20

I was pretty pleased wwith todays arms workout. Just gotta get my bi's to grow!

[co1e_train]

8/2/10 - Monday- start of heavy week

Training: Shoulders
Cardio:15min swim


Note: Because my work scheduale is balls crazy this week and because I dont want any of my workouts to suffer I am splitting a workout this week so ill go to the gym 5 days opposed to 4.

HS Shoulder press: 5x160, 5x170, 5x180, 5x190, 5x200
Def prob could have gone up another 10 lbs here. grr

DB lateral raises: 12x35s, 15x30s, 6x35s/6x30s
First set was a little more momentous then i wanted it to be so i scaled it down for the second. For the last i keep form as strict as I could before it started to suffer.

Rear delt machine: 12x130, 12x140, 10x150
Pretty good tho i dont feel it in my rear delt as much as id like. I may adjust do db bent over raises

SM shrugs: 12x235, 12x245, 12x255.
Real awesome pump from these.

Thats all for today. Had a solid shoulder pump at the end. Also have been using quake and I like what its been doing for me, tho I dont seem to get all that crazy pumped from it.

Looking forward to getting back to school in less then 2 weeks. I have some other guys down there who want to compete in the spring so hopefully Ill have a solid workout team.


Hope everyone who reads the thread is doing well too.

-the train

[co1e_train]

Tuesday, 8/2/10

Training:Chest/abs(heavy)
Cardio:None

Flat bb press: 5x165, 5x185, 5x190, 5x200, 3x205
My strength as sure increased on my bench, just got be able to hit all 5 reps well.

DB incline press: 10x65s, 8x70s, 7x75's
I was surprised i was able to put up this much after flat.

DB incline flye: 10x45s, 5x50s
Yeah, haha chest was totally shot by the time i got to these.

Cable crunch: 15x100, 10x105, 15x100
I didnt feel it as much in my abs at 105 so dropped it back down.

Lying leg raise: 3x15xbw

This was a solid chest workout, got in got out and hammered it the whole time.


-the train

[co1e_train]

Wednesday, 8/4/10
Training: Back (heavy)
Cardio: None

Chins: 8xbw, 10xbw, 8xbw
These are going up easier and easier each week it seems.

DL: 5x135, 5x225, 5x295, 3x315, 5x325
whooo these were hard. I just felt out of it when i got to the gym. Tho 5x325 is a PR which is awesome. Was thinking id shoot for 330, but after 325, no sir lol.

BB row: 5x185, 5x195, 5x200, 5x205, 3or4x210
Cant quite remember how many i did on the last set. Really felt these in the lats fo sho.

HS Iso low row (1 lat at a time): 12x90, 8x100

Left lat cable pulls: 12x85, 10x100

Back was done after this, heavy week sure takes it out of ya so gotta keep the volume lower.

-the train

[co1e_train]

Also,


Sorry being a ghost around here as of late. 2 things are of culprit. One, work is absolutely nuts. Two, lol there is a nerd side to me in the form of a enjoyment of video games. For any other gamers out there, starcraft 2 just came out soooo ive been playing a fair amount of that during my chill time opposed to being here on bb.com.

I felt like tho im in a good nitch. Cals are at 3100 and scale is right around 215. I still have blurred abs, my legs have some cuts, and my back does as well. I think ive lost some bf due to the slight cal drop i did a few weeks ago which as been good.


-the train

[co1e_train]

Thursday, 8/5/10
Cardio:None
Training:Legs (heavy)

SM Squats:5x225, 5x300, 5x320, 5x330, 5x340
I cant say i went as low as I liked on the last set but that last set was def a PR. Legs do not feel as torched today as they did afew weeks ago when i did 335.

SLDL: 5x185, 5x195, 5x205, 5x215, 5x225.
Weight can def still go up on this.

Leg extensions: 12x175, 12x205, 12x220
had gone this high on the stack in a while so I didnt know where I stood as far as appropriate weight.

HS Iso leg curl: 12x75, 10x80, 7x80

Leg press machine calf raises: 10x390, 10x440, 10x440
Someone else was using the actual leg press so I did these. Still got a good burn and did it in a 1 up, 2 hold, 3 down tempo.

Good leg workout today, just felt up beat.

-the train

[co1e_train]

Friday, 8/6/10

Training:Arms (heavy)/ abs
Cardio:none

BB curls: 5x80, 5x85, 5x90, 5x95, 3x100/1x00
Ok so im hittin a wall with these as my weight hasnt gone up on these in a while as far as breaking 100

Dips/over head db extension (1 arm): 6x25/ 12x30, 8x35
Wasnt feelin dips to day. It kills my entire chest/trap delt area at times, like i feel it in the bones almost, idk. Might have been also because I was at the gym really before I was awake.

Hammer curls: 9x30s/3x30s (that right bicep keeps failing first) 6x40s with an iffy 7th rep.

Vbar cable press downs: 8x85, 10x85

Ok so my whole arm training, esp my biceps are going to get an overhaul. They arent growing and its driving me nuts. Please post your input on what I should try or what not.

Crunches: 3x25
Leg raises: 3x15

havnt done reg. crunches in a while, sure was a solid burn.

[DavyGrolton]

in

don't know how I missed this for so long

[DavyGrolton]

Friday, 8/6/10

Training:Arms (heavy)/ abs
Cardio:none

BB curls: 5x80, 5x85, 5x90, 5x95, 3x100/1x00
Ok so im hittin a wall with these as my weight hasnt gone up on these in a while as far as breaking 100

Dips/over head db extension (1 arm): 6x25/ 12x30, 8x35
Wasnt feelin dips to day. It kills my entire chest/trap delt area at times, like i feel it in the bones almost, idk. Might have been also because I was at the gym really before I was awake.

Hammer curls: 9x30s/3x30s (that right bicep keeps failing first) 6x40s with an iffy 7th rep.

Vbar cable press downs: 8x85, 10x85

Ok so my whole arm training, esp my biceps are going to get an overhaul. They arent growing and its driving me nuts. Please post your input on what I should try or what not.

Crunches: 3x25
Leg raises: 3x15

havnt done reg. crunches in a while, sure was a solid burn.

I'm hardly the most experienced guy around LOL but your volume looks very low to me.

[co1e_train]

in

don't know how I missed this for so long

Glad to have you along man!


Monday, 8/9/10 --- lol cool date right?
Training:Chest (Hypertrophy)
Cardio: None
Weekly weigh in: 216

Incline Db press: 10x70s, 8x70s, 5x75s
Increase in weight to set ratio here. Started with 70s opposed to starting with 65s.

Flat BB press: 10x165, 5x175/3x175
My flat bb is bad, but weight seems to be slowly eeking up.

Flye machine: 12x100, 12x115
Thought id switch it up today and do these opposed to incline db flyes. I did these with the elbow bent fashion.

As for the past two days, 15min swim saturday while at work, 10min swim sunday while at work.

ITS MY LAST WEEK OF LIFEGUARDING!! haha is say that with excitement because now my workouts wont be so time pressed anymore. Deffinantly going to go to arms to get a
more regular scheduale next summer.

Weight went up a lb but this was before I had any bowel movements so I think im still around 215. My cals are at 3100, dont really want to raise them as I think I have enough bf at the moment and dont want more. With a routine falling in place here soon b.c of school, more cardio will be done on a more regular basis fo sho.

-the train

Inspite of that, I felt today was good, intense because I had to get in and get out.

[co1e_train]

I'm hardly the most experienced guy around LOL but your volume looks very low to me.

Its interesting you say that because volume was something I was looking at upping to my arms, esp my biceps. I know I did much higher volume on arms a while back and then changed it so I may up the volume a bit more and see what happens there. As long as inensity doesnt suffer.

[AustrianOakJr]

Just read through most of your log. You look like youre working pretty hard at it, man. Keep it up and the gains will come. This is a slow, steady process. I have similar frustrations as you.....I am punishing my lower body in the gym religiously and the growth is very slow.......and very hard to notice at all at off season BF levels. All you can do it keep plugging away and know that the body adapts very slowly over time. This is a sport where instant gratification does not exist.......so keep plugging away!

[co1e_train]

Just read through most of your log. You look like youre working pretty hard at it, man. Keep it up and the gains will come. This is a slow, steady process. I have similar frustrations as you.....I am punishing my lower body in the gym religiously and the growth is very slow.......and very hard to notice at all at off season BF levels. All you can do it keep plugging away and know that the body adapts very slowly over time. This is a sport where instant gratification does not exist.......so keep plugging away!

Thanks Oak! That sure is encouraging as I do feel in the muck of the process, but I will push through.

Note: Totally forgot to post yesterdays workout, didnt even think about it when i got off work. Was a shoulder day, weight went up in just about everything, swam for 20mins while at work.

August, 8/11/10
Training: Back
Cardio:Swim

Chins: 2x10, 1x8
I feel like im getting stronger in these in that they feel smoother as I do them.

BB Rows: 12x185, 9x190, 11x180
I felt like iwas shrugging the bar a bit much so I decided to lower the weight a tad for the last set so I didn't cheat.

HS Iso Low row machine: 12x90, 10x100, 8x105
Last time i get to do these for a while. Love this machine, can feel it in the whole lat.

Lat pull down: 12x105
And then I look and the clock and go, "Shoot, gotta go to work"

Overall im pleased with this workout, felt like it was solid.

Next week can't get here soon enough.

[co1e_train]

Hey everyone,

Just wanted everyone to know that I am in the throws of getting moved back into school so I apologize for the lack of updates the past few days.


Come monday it will be back on track!

[DanTheManB]

Hey everyone,

Just wanted everyone to know that I am in the throws of getting moved back into school so I apologize for the lack of updates the past few days.


Come monday it will be back on track!

have a good semester brother :)

[co1e_train]

have a good semester brother :)

oh i will


Sunday, 8/15/10
Training:Training/Shoulders (Heavy)

Flat bb bench:5x155, 5x185, 5x195, 4x205
Only did 4 sets today, wanted to get the most I could do on 205

BB shoulder press: 5x95, 5x115, 5x135, 5x155, 5x165

Db incline press: 10x70, 8x75s, 8x70s

db side laterals: 15x25s, 10x30s, 10x30s

Flye machine: 10x190, 10x190, 10x70

BB shrugs: 10x275, 8x275

A little less volume today, one of the guys I was working out with is an RA here and had to get back to the dorm quick so we were only there for about an hour so. Great first workout back at school.

This week will be hectic with leadership training that I am involved in but when classes start the following week a nice routine will fall into place.

Preace bro's!

[co1e_train]

Tuesday, 8/17/10
Training: None
Cardio:15 min jog around campus (miss/hit)

Cardio was mainly miss save few steep hills which caused the intensity to increase, most of the jog was on a slight grade upward.

Also, Today and tomorrow the majority of people on our hall will be moving in. I feel convicted to stay on the hall and help move people in and get to know some of the guys. It may be till thursday till I am able to lift again, but hopefully tomorrow morning.

It really wont change anything, i just have the annoying "If i dont train on this day then I am regressing" which isn't true I know but still.


-the train

[co1e_train]

Wednesday, 8/18/10
Training:Back
Cardio: None

Chins: 3x10
These were kind of sloppy, the pull up bar is quite low at the gym but that doesnt really matter.

DL: 5x135, 5x225, 5x300, 5x315, 5x330 (PR)
Only discrepancy is that the 45 lbs plates are decently tall so its not as far of a way down or up.

BB Rows: 5x190, 5x195, 5x205, 5x210, 5x215
The last set was iffy in that I felt like I was standing a tad to high.

Cable low rows: 12x108, 12x156, 12x204
Yeah, so the whole stack is too light

Lat pull downs: 10x198, 12x96, 8x96
Lats were toast after this

1 arm cable rows (left lat): 12x48, 12x36

Cable crunches: Cant remember the weight I used but I increased it, 2 sets by 20, 1 set by 10

Leg raises: 3x10

First backwork at school, solid workout.

Just hanging on the dorm, moving people in today

[co1e_train]

Friday, 8/20/10
Training:Legs(heavy)
Cardio:Some walking around campus


Squat: 5x225, 5x275, 12x135, 10x155, 5x185
OK so after a summer of SM squating and enjoying the good form with a narrower stance I have decided I will make my self squat like this so I can really hit my outer sweep as well as make sure im atg as my weight goes up.

SLDL:5x190, 5x205, 5x215, 5x225, 5x245
Weight is going up on these, had good form for sure.

Leg press: 5x6pps, 5x8pps, 5x7pps, 3x8pps
Woah these were killer! 8pps were mad hard but I got it. After the third set my legs said "doneski's"

1 Leg leg raise: 15x90, 12x135, 12x135
SSW Lunges with 30lbs/around gym

Leg curl: 15x135, 12x160, 12x160

SM calf raises: 5x315, 5x365, 5x365, 5x365, 5x405

Solid leg workout, quads were cramping up a bit about an hour or sso after words.

[co1e_train]

Saturday, 8/21/10

Training:Arms
Cardio:somewhat of a hike up a mountain later today

DB curls: 11x35s, 12x35s, 8x40s

Dips:10xbw, 8x25, 6x35
These were real good.

EZbar preacher curl: 12x75, 12x75 (close grip) 7x85, 8x85
Some dude staright stole my ez bar, I was like alright so I used a preacher curl machine. Stupid Liberty kids lol

SM close grip bp: 12x175, 12x195, 8x205

Db hammer curls:11x35s, 8x40s, 7x40s
ssw

Overhead cable raise: 12x96, 12x108, 12x120

decline ab crunch: 3x20xbw
Leg raise: 3x20x bw

Some posing practice, a buddy of mine here at school is doing a show in october so I had someone to give me advice which sweet.

Monday I will be starting laynes hypertrophy routine. I have time in my scheduale this semester to do it so thats what Im gonna do.

-the train

[co1e_train]

Sunday, 8/22/10
Training: Off
Cardio: 1.5 hours of ultimate frisbee, def HIIT training lol.

Classes start tomorrow, yikes, but I only have one PTL!


Im debating if I should up my calories. I have been floating between the 213-215 range for a while but I have continued to get stronger but I dont know if im getting bigger. Thoughts?


-the train

[co1e_train]

Monday, 8/23/10
Training: Upper Power
Cardio: Hour or so of frisbee/capture the flag.
Weight:217

Incline Barbell press: 5x135, 5x175, 5x185, 3x195, 5x185

BB rows:5x195, 5x205, 5x215, 5x225, 5x225
The last set was better then the 4th. Did these somewaht dorian yates style with a closer grip, felt pretty good up and down the lats.

Military press: 5x145, 5x150, 5x155, 3x165, 5x155
Idk what my deal was with these but they were tough!

BB shrugs: 5x275, 5x285, 5x295, 5x305, 5x225
I just felt super strong doing these tho I had some discomfort in my left shoulder so I dropped the weight for the last set.

Skull crushers: 12x65, 12x75

Abs:

Cable decline crunch 20x 120, Ab crunch machine 15x130, Med ball crunches x 15

Med ball twists 3x20

Pretty good workout today, classes began today, ready for this semester to get rolling.


- the train

[co1e_train]

Tuesday, 8/24/10
Training: Lower power
Cardio:None

BB squats: 5x165, 5x185, 5x225, 5x275, 4x295
These where low, as low as I have even been on reg bb squats, felt super good to ATG, the only way to squat haha.

DL/Rack(dl's): 5x225, 5x305, 5x315(racks)
So after squatting my legs just cant handle heavy DLs. Last time I did DLs i didnt squat before and 330 went up pretty well. The template I found of the program says "RDLs" Im not sure if this means Romanian or Rack. I was thinking I might rack deadlift on lower power days, do you guys think that any kind of development would be hindered if I chose do Racks? I do dls for the back first and foremost so I dont feel liek I would but I thought id ask you all.

Leg raise (2 leg) 20x3plates, 15x 4plates, 12x 5plates
ssw

Seated CR's : 15x90, 15x90, 15x110

Solid workout today, loved the squats, nuff said.


-the train

[co1e_train]

Thursday, 8/26/10
Training:Shoulders, back
Cardio: 405ish mins of freesbee


Training has been awesome! I love this new split. I apologize for no indepth look at each lift but the routine im following is Laynes power hyper. I googled it and got a template that was the same on several different sites and am following that, adjusting here and there but pretty much following it to a T.

Ill post indepth about my leg workout tomorrow. Wed/Thurs are normally the busiest days for me here at school.

Peace yo!

[DavyGrolton]

Tuesday, 8/24/10
Training: Lower power
Cardio:None

BB squats: 5x165, 5x185, 5x225, 5x275, 4x295
These where low, as low as I have even been on reg bb squats, felt super good to ATG, the only way to squat haha.

DL/Rack(dl's): 5x225, 5x305, 5x315(racks)
So after squatting my legs just cant handle heavy DLs. Last time I did DLs i didnt squat before and 330 went up pretty well. The template I found of the program says "RDLs" Im not sure if this means Romanian or Rack. I was thinking I might rack deadlift on lower power days, do you guys think that any kind of development would be hindered if I chose do Racks? I do dls for the back first and foremost so I dont feel liek I would but I thought id ask you all.

Leg raise (2 leg) 20x3plates, 15x 4plates, 12x 5plates
ssw

Seated CR's : 15x90, 15x90, 15x110

Solid workout today, loved the squats, nuff said.


-the train

If you're going to do a squat movement and a deadlift movement in the same workout I would recommend doing either 1) heavy deadlifts and light front squats or 2) heavy back squats and light romanian/straight leg deadlifts. The key is to be able to use both movement patterns in one session without taxing the spinal erectors too too much.

Basically hit legs twice a week; the first day being heavy quads/light hammies and the second day being heavy hammies/light quads.

I've seen that Layne will do heavy squats and heavy deadlift movements in the same workout but I think that's serious overkill for most trainees.

[co1e_train]

^^^ yeah its def overkill for me now, my hammies cant handle heavy DLs after heavy squats. So ill prob Rack dl. I do the DL for my back so I feel like my development will be fine. But we will see.


Friday, 8/28/10
Training: Legs, hypertrophy
Cardio: Some frisbee


BB Squats: 135x9, 12x225, 10x245, 11x255, 10x265, dropset to 205x 5/6

SLDL: 12x135, 7x225, 10x205

Leg press: 15x3pps, 10x6pps, 12x6pps, 12x6pps

Leg press Calf raises: 10x6pps, 12x6pps

Hack squats: 12x90, 12x110, 12x110
ssw
Lying leg curl: 15x135, 12x180, 11x180

Yo this leg workout was SICK! I was nautious(sp) after squatting. Legs have been shaky all day. I know those numbers are correct but im not sure about the reps on some of them as I dont have my notebook with me cuz im not in my dorm.

My weight is like 213, if it is still that on Monday I may up calories, Idk, its hard to be completely accurate with cals while eating at college. No doubt, I am able to eat bodybuilding friendly at the cafeteria but just how many cals and stuff is iffy so Idk if I outta up cals or not.

[co1e_train]

Monday, 8/30/10
Training: upper Power
Cardio: none besides walking around campus which can add up

Incline bb press: 5x175, 5x180, 5x185, 5x190, 2x200
These were pretty good, im much stronger on flat bb then incline though.

BB rows: 5x200, 5x210, 5x215, 5x225, 5x235
These were good, my right lat is stronger then my left, i can feel it when I do these so I gotta really make it a point to do left lat cable pulls once a week to help bring it up.

Shoulder press:5x145, 5x155, 5x165, 5x170,5x175

I just felt strong on these, real good

Shurgs: 5x280, 5x290
Stopped there, had a sharp pain in my right shoulder trap area so I didnt want to push it. It only bothered me slightly during the movement but mostly after the movement

BB curls: 5x65, 5x85, 5x95, 5x100 (spotter helped) 2x100 (spottered helped me force 3 more)

COME ON BICEPS GROW!!! Def felt like my arm size has increased slightly, which is good. Come wednesday ill be sure to crush it again like last week.

So I weighed 209 today at MID DAY after like 3 meals and a bunch of water. I guess I feel tighter in some areas, esp my hammies and I can see my upper four abs more then I have been. Im trying to decide if I want to up cals by 100 or so but idk. I just dont want to gain fat but i do want to really grow so ill prob up my macros by 1-200 cals.

Werd up yo!

[co1e_train]

Tuesday, 8/31/10
Training: Lower power
Cardio: None

BB squats: 5x135, 5x225, 5x275, 5x285, 5x295, 5x315
Last rep of last set was hard! I got stuck half way back up from the bottom of the squat for like 2 whole seconds but I pushed through it.

Rack DL's: 5x225, 5x315, 5x365, 5x385
Tried to pull 405 for 1 but it just wouldnt happen. By this time my lower back was absoslutely smoked! I set the racks just below my knee but I may lower it one more next week just to see how it feels.

Standing calf raises: 5x315, 5x365, 5x385, 5x405
My legs were a tad wobbley so I called it quits after this

Left lat cable rows: 3x10 x 60
Just want to balance out my left lat in both terms of strength and size. Hopefully with this and db rows it will happen quite quickly.

My weight was around 216ish today. Idk what yesterday was all about. However today I had less meals and less water in me then I did yesterday at the time I weighed myself so Idk whats up with all that.


the train is out!

[co1e_train]

Friday, 9/3/10
Training: Legs hypertrophy
Cardio: None

Bb Front squats:12x135, 8x185, 4x195/2x195, 10x155/2x155, 8x135
I decided to mix things up today with these. I havnt done them in ages. It has tough for my back more then anyting so Idk if ill keep them or not cause I couldnt go as heavy as I liked too

SLDL: 12x185, 12x210, 11x225
Strength as gone up in these as 225 was fairly easy.

Leg press: 12x6pps, 12x6pps+2 25's, 10x7pps, 8x8pps
This was the heavy weight this workout needed. This def caused my legs to be a little wobbley and loose the rest of the day.

Lying leg curl:15x3p's, 12x4p'x, 7x5p's/3x4p's
ssw
Leg extensions: 20x3p's, 15x4p's, 12x5p's
Good super set where, got blood flowing a bit though I need to start heavier on leg extensions for sure

Seated Calf raise: 15x110, 12x120, 12x130
Getting stronger on these which hopefully means my calves are getting bigger

Glute ham raise: 2 sets of each leg, 12 reps, cant remember weight lol

Adduction machine: Glutes off seat, squeezeing each rep, 2 sets for 12ish reps.

Decent leg workout: Not as intense as I liked it too be but my legs are getting bigger it seems, I can see it in vastus medialias' (mediali?) lol. My sweep needs to be better so I think ill be either doing more front squats or adding in some hacks.

Hope everyone is doing well. Im absolutely Loving Liberty. God is doing some spectacular things here.

God Bless everyone,

-the train

[gym_issue]

subbin' to this jawn!

[co1e_train]

Noice man, we do work up in this piece!

[co1e_train]

Tuesday, 9/7/10
Training: Lower Power
Cardio: None

BB squat: 5x280, x295, 5x305, 5x315, 5x325
I just felt good and strong on these. I bet i could prob do 330 without problem but hey weight has kept on going up each week and ive been feeling good!

Rack DL: 5x225, 5x315, 5x345, 5x375, 5x315
I put the rack lower this week which is def could because now i feel like im using all of my back while doing these. 375 came up hard so i decided to drop it for the last set.

Standing Calf Raises SM: 5x315, 5x405, 5x415, 5x415
I did these after I did some leg extensions (below) and so my legs were a bit wobbely so I didn't add more weight even though I felt that I could have.

Leg extensions: 15x4plates + 25, 15x4plates, 15x5plates
Just did these at the end for some blood flow and pump.

Left lat cable seated rows: 3 sets of 10
Just trying to bring my my left lat. When i do heavy bb rows on my upper power days I can feel my right lat doing more work on some sets then my left and it shows so im trying to correct that.


Outside of BB, life is crazy busy. Im loving every second of it. This week is a special week here on campus. Its called Spiritual Emphasis Week where we have special services where this awesome dude by the name of Clayton King comes and gives the Word. God is doing some sweet things here at LU.


Peace yo!

[co1e_train]

Wednesday, 9/8/10
Training: Chest/arms hypertrophy
Cardio: None (besides walking all over campus from day to day.

I don't have to time to put in depth numbers b/c this is literally the only minute I have to get on here and i have a hall meeting in 7 mins lol. However, strength continues to increase on all lifts and I am pretty injury free. The only thing I struggle with per se is going a tad too heavy on hypertrophy days which isn't bad but nonetheless.

I weigh around 222 right now. I have def gotten bigger. I can still see my upper four abs at times so im decently lean but prob not has much as id like to be. Calories are at 3300 hundred. Ive done pretty well adjusting to the college availability of "bodybuilding" food but im sure that has caused my body to change a bit.

This week marks the end of what I like to call the "back to college euphoria" so hopefully within the next week a nice routine will be finally established.


-the train

[co1e_train]

Friday, 9/10/10
Training: Legs (hypertrophy)
Cardio: None


BB squat: 12x280, 10x290, 8x305
Most reps ive done with plus 300 before so this felt good.

SLDL: 12x225, 10x245, 8x265
Solid for sure, def felt in the hammies

Hack squat: 12x140, 12x180, 9x230
Too light on first two sets, been a while since ive done these so i had to figure it out.

Leg raise: 15x4plates, 12x5 plates, 9x5plates, drop setted down to 1 plate

Leg press:12x5pps, 12x4pps
Quads were roasted by the time i got to these. I prob shouldnt have even bothered with them as i had already down hacks and bb.

Leg curl: 15x3plates, 6x4plates, (drop setted to 10) 5x4plates (drop setted again)

Legs were absolutely crushed! This was a great workout. Layne basic split calls for just hack squats on hypertrophy days but i wanted to also regular bb squat too so i decided to do both which i really liked for sure!


So what do you guys think?


-the train

[DanTheManB]

Friday, 9/10/10
Training: Legs (hypertrophy)
Cardio: None


BB squat: 12x280, 10x290, 8x305
Most reps ive done with plus 300 before so this felt good.

SLDL: 12x225, 10x245, 8x265
Solid for sure, def felt in the hammies

Hack squat: 12x140, 12x180, 9x230
Too light on first two sets, been a while since ive done these so i had to figure it out.

Leg raise: 15x4plates, 12x5 plates, 9x5plates, drop setted down to 1 plate

Leg press:12x5pps, 12x4pps
Quads were roasted by the time i got to these. I prob shouldnt have even bothered with them as i had already down hacks and bb.

Leg curl: 15x3plates, 6x4plates, (drop setted to 10) 5x4plates (drop setted again)

Legs were absolutely crushed! This was a great workout. Layne basic split calls for just hack squats on hypertrophy days but i wanted to also regular bb squat too so i decided to do both which i really liked for sure!


So what do you guys think?


-the train

good leg day bro nice work. i'd squat twice/week if you're feeling up to it. if you feel run down dont be afraid to switch it up with hacks or leg presses!

[co1e_train]

good leg day bro nice work. i'd squat twice/week if you're feeling up to it. if you feel run down dont be afraid to switch it up with hacks or leg presses!

Thanks dan! It was a good one for sure.

I am squatting twice a week currently. 5x5 on lower power and then 3x8-12 on hypetrophy but I will def switch it up once in a while if im just feeling run down or more wornout. Right now my recovery has been great on this split and things just seem to be going well.

[co1e_train]

Monday, 9/13/10
Training: Upper Power
Cardio: None
Weight:222 (mid day after 3 meals)

Incline bb press: 5x185, 5x190, 5x195, 5x200, 2x205/3x185
These where good, tho im getting to a point where I can no longer add 5lbs to the bar. COME ON UPPER CHEST PICK UP!!!!! lol want that nice rounded shelf look

BB row: 5x220, 5x225, 5x235, 5x240, 5x245
Really focused on on the left lat here, these were good

Shoulder Press: 5x155,5x165, 5x175, 5x180, 2x190/3x155
Same as incline, starting to get to that point where its gonna be harder to add weight.

Shrugs: 5x225, 5x275
My left trap still had that sharp pain while doing these but it is not has severe as it was two weeks ago so I stopped and I am gonna see if by next week it will be good to go.

Ab cable crunch: 15x168, 12x180(184?) 12xsame as before
These were pretty good just gotta make sure im consciously using my abs for most of the work

leg raises: 3x20
Ok igotta start adding weight cuz this is no good anymore.


Ugh. Today I just felt discouraged, i look at some kids you have never seriously worked out and they are big an ripped and here I am who counts macros and busts my but and still struggle to gain what I think should be "fast gains" since im super young while having some unwanted body fat. I guess im just in the thick of it but I gotta trust the process, hit my numbers and kill it each day.


-the train

[co1e_train]

Hey everyone,

The past 2 or so days I have been feeling under the weather. Nothing too serious but enough to keep me out of the gym yesterday and caused me today to turn around and go back to the dorm today after doing a few sets of todays workout. It sucks cuz I feel like im regressing which I know isn't true but its just my typical "too hard on myself" coming out.

Anyway just wanted to let you guys know why I havnt updated in the past 2 days.


-the train

[co1e_train]

Friday, 9/17/10
Training: Legs
Cardio: None

Squat: 11x190
So after my first set my lower back on the right side felt funny and caused slight pain when i moved certain ways and was bothered when I got under the bar to squat again so basically it kept me from doing squats or hack squats or SLDLs. I was quite pissed as I felt that my warm up was good and I don't know what happened cuz my first set seemed fine. So basically all I could do is some leg extensions and lying leg curls.

Leg raises - 2 leg:15x4plates, , 15x4plates, 12x5plates, 8x5plates +25
Bout the only quad exercise I could do that didnt bother my lower back

leg press machine calf raise: 12x7pps, 10x8pps, 8xpps plus 50

Lying leg curl: 15x4plates + 25, 11x5plates, 11x4 plates



Well besides tweaking my back this was ok. I didnt do any movement that bothered it so ill just be resting up this weekend and heal that lower back!

Just enjoyed a medium dominos pizza to boot!

[co1e_train]

Monday, 9/20/10
Training Upper Power
Cardio: None

Incline bb press: 5x190, 5x195, 5x200, 5x200, 5x205

BB Rows:5x230, 5x235, 5x225, 5x230/5x205, 5x245
My right lat just wants to take over so I dropped the weight on some sets to really focus on trying to get full work out of my left lat.

Shoulder Press:5x165, 5x175, 5x180, 5x180, 3x185
These felt pretty good, last set was hard tho.

BB shrugs: 5x275, 5x295, 5x295, 8x90s (dumbbells)
My left trap still has this sharpness when I do shrugs and idk what the deal is. Maybe im pinching the muscle funny? Idk but it only bothers me right after my sets.

bb curl: 8x85, 8x95
Im going to start doing no more then 8 sets a week or so for biceps in total, lower the volume too see if these suckers will grow.

Abs: 2 sets of cable crunchs, 1 set of side to side cable crunches

Leg raises: 3 sets of 15 with a 10 lb weight
ssw
Oblique twists with med ball,


This was a good workout after a less then desirable last week. Im just pluggin away. COME ON BABY GROW!!

[co1e_train]

Thursday, 9/23/10
Training: Back/shoulders
Cardio: None

Assisted Chins: 10x60, 8x50, 6x50
Really focused on the last set on getting all the way to the top so thats why reps were lower

DB shoulder press: 10x65's, 10x65's
ssw
DB front raises:12x25's, 10x30's

T-Bar row: 11x145, 10x150

Db side laterals: 15x30s, 12x30s, 10x30s
Varied the way of motion a bit each set on these

Lat pull down: 4x108/8x120(close grip) 10x132 (close) 8x120(wide)

Cable side lateral: 8x24, 10x12

Cable rear delt: 12x36, 12x36

So i dropped the weight on some movements this week as I am trying to hold to what Layne suggests for hypertrophy days by not going to failure on all sets. It makes sense really since if I am going hard and heavy on my upper/lower days and taking it too failure my cns and body needs a break from that kind of intensity and cant go to failure all the time, right? I dropped weight on some lifts so I can still hit the 8-12 mark and not have to be taking it to complete failure each time.

Thoughts? For those who take a look at this I really appreciate it!

[co1e_train]

Friday, 9/25/10
Training: Legs
Cardio: None


BB Squats:10x285, 8x295, 7x300/5x225
Back felt good this week so I these were pretty solid, just gotta keep pushing up the weighte each week.

SLDL: 10x225, 10x225, 8x245
SO I decided to start with this week so i could focus on the hammies while not having the weight super heavy but this turned out to be dececlty heavy this week it felt. I dont know if its cuz I didnt do these last week or if I was drained from squats.

Leg raise: 15x5p, 10x5p, 10x5p
Did these first because some dudes were using the Hack squat

Hack squat:12x200, 9x230, 8x270
These were GREAT!! I love hacks as of late. Now this weight isnt including the machine instself, idk how much it weighs.

Lying curls: 12x4 +25,10x same, 6x5p/9x3p

My strength is going up on these, They kill my hammies.

SM leg raise: 5x405, 5x425, 5x425

[co1e_train]

Soooo today i forgot a writing utencil in the gym so i couldnt write down my workout. It was an upper power day and I was able to add weight to the bar on just about everything except for barbbell row where I am trying to keep my form super perfect so i can really hit my lats hard.

[co1e_train]

Thursday, 9/28/10
Training: Lower Power(Dead lift day)
Cardio:None


Deadlift:5x225, 5x295, 5x315, 5x335(PR) 5x345(PR)
WHOOO these felt so good to do again after about a month. Im gonna start alternating between squats and deadlifts on my lower power day from day today. Im gonna do this because I feel regular deads hit my back better and also squatting and deadlifting in the same week kills my cns along with my upper power days so it should be good.


Leg press:5x6pps, 5x7pps, 5x8pps, 5x8pps +50lbs, 5x9pps
Still wanted to hit quads a little so i did some leg press, solid fo sho.

Left lat cable pull: 2x8x72
I think my left side is finally starting to catch up

Seated Calf Raises:13x130x3

Got in and out today. Hit it hard and ran out there to stretch and practice posing which I have been doing now conistenly after training I THINK i have a decent shot of each mandatory. Im gonna pose with some people who have done shows before hopefully this semester to get some solid pointers.


-the train

[co1e_train]

Friday, 8/1/10
Training: Legs Hypertrophy
Cardio: 20ish mins of LISS


BB Squat: 10x295, 8x305, 8x315(PR) drop set to 225x4
OOOOO these were sweeeet! 315 went up strong, i felt I could squeezed out another 1 or 2

SLDL: 12x235, 10x245, 8x225 (on box)
Felt like I was able to get a good stretch on the first two sets but i didnt like using the box at all.

Hack squat: 11x275, 10x295, 5x315
Quads said "Donesies" after the second set haha

Leg raises: 11x4plates, 10x4plates, 12(?)x4p's
Focused on squeezing hard at the top of each rep

Lying leg curls:12x4plates +25, 11x4plates+25, 6x4plates+25/4xplates

Leg press calf raises: 8x8ppsx3

Solid leg workout, quads were fried afterwards. COME ON LEGS GROW!

My chest and back/shoulders workout days this week was good. God blessed this weeks workouts and they were all pretty solid. Now just to relax this weekend, do a little bit of hw, and enjoy football!

[co1e_train]

Monday, 10/4/10
Training: Upper power
Cardio: Liss 25mins

Incline bb press: 5x195, 5x200, 5x200, 5x205, 2x210/3x285
Getting stronger slowly but the plateau is coming. thats ok tho cuz next week mark 8 weeks of this program so I will be switching flat for incline

Bb rows (yates style): 5x185, 5x225, 5x235, 5x235, 5x245
These were sweeet, i like doing yate style of bb rows. I feel it much more throughout the whole lat.

BB Shoulder press: 5x165, 5x175, 5x180, 5x185, 2x185/8x135


Shrugs (step in octagon bar): 12x225, 10x275, 5x315
This helped the left trap not hurt afterwards

bb curls: 8x95, 8x95, 12x65

Abs: Med ball cruches and leg raises.

I would like my intensity to be, well, more intense. Lol like shorter rest periods i guess, esp on these days as it seems that these days im never pouring sweat or anything. I guess upping the tempo of the workout would help.

Idk guys i guess im discouraged cause I just dont feel like im growing very quickly.

I made a slight macro change, i lower fats (85-70g) and highered carbs (320-350). Carbs are the most anabolic nutrient and i want to be able to consume more of them. Im keeping my cals currently at 3100 and seeing how my body responds to some added cardio and this macro change to see if the kinds of calories i injest effect me that greatly. I know the margin is small but hey, 30g of more carbs is 30g of more carbs.



thoughts?

[co1e_train]

Friday, 10/8/10
Training: Legs
Cardio: None

NOTE: I want to apologize for not having tuesday-thursday workouts up this week. I havnt had the time to write them out but training for those days are going well and progressing.

BB Squat:10x305, 8x315, 8x315/4x225
WOW. These took it out of me. First time I have done that many reps at the weight for 2 sets.

SLDL: 5x245 (octogon bar, hated it so stopped) 10x245(regular bar), 10x245
I feel like i dont feel it in the hammies as much as I like, as if my back is taking over so I may drop weight slightly. Thoughts on that?


Leg press: 12x5pps, 12x6pps, 10x7pps
Hack squat machine was being used so we added these. Really focused on squeezing through the movement with my glutes to get them involved.

Hack squat: 12x225, 8x275
Quads were roasted by the time we got to these so only did two sets and no increase in weight.

Lying leg curl: 11x5p, 4x5ps/6x4ps, 6x4ps/6x3p
First set was tough, def felt like I had better control and a better contraction in the 2nd and esp the 3rd set.

SM standing calf raises: 10x315, 4x405, 8x405
SHOOOO legs were wobblely on these, felt good tho.

Leg raise: 10x5plates, 10x5p
Squeezed hard at the top.


So my legs are absolute jello right now, strawberry flavor actually, yummmmm

[co1e_train]

Monday, 10/11/10
Training: upper power
Cardio: 20mins eliptical

Flat bb press:5x185, 5x195, 5x205, 5x215, 3x225/2x225(pr)
Felt good putting up 225, first time I have ever done that for reps:)

bb yates row:5x225, 5x235, 5x245, 5x245, 5x255
I felt like I was shrugging the last set more then using the lats so I will prob drop it next week.

DB shoulder press: 5x65s, 5x75s, 5x75s,5x80s
Left shoulder gave out on the set of 80s so i called it quits after that 4th set.]

Octagon bar shrugs: 5x275,5x295, 5x315 5x335
The octagon bar doesnt bother my left trap as much and it just feels better shrugging, like I feel all of my traps working so these were pretty good.
Seated db curls: 10x35s, 8x40s, 6x40s/2x40s
Switching it up from bb curls. Im gonna focus on going in the 8-10 range for biceps, seems to be that sweet spot of heavy weight and hypertrophy like reps so hopefully they will grow

3 sets of ab crunch machine
2 sets of leg raises.

Workout thoughts:

So while I have made some pretty decent size gains I am also carring around a decent amount of fat. And since I want to compete in the spring, Lord willing, i and some other 3rd parties thought it would be wise for me to try to do a bit of a recomp or at very least loose some of this fat before full go prep would start. Im keeping my calories still at 3100 hundred but i re worked my macros, lowered my carb intake a bit and upped my fat/protein to compensate. I would say im fairly carb sensitive so I dont think ive needed as much as I have been taking in. I also havnt been as strict with my diet since i have been at school, not that its been like terrible but I think ive let the fact thatn im bulking get to me a bit and has made me a little more lax. im tightening down on my diet and am adding in 3 20 min cardio session at moderate intensity. Im hopeing to burn some of this fat off here during the next 10-15 weeks and get a little leaner.

Ill post my macros and some current pics so you guys can comment!


Peace yo!

[co1e_train]

Tuesday 10/12/10
Training: Lower Power
Cardio:None

DL:5x225,5x300, 5x320, 3x340, 5x350
Pullin up that tree fiddy!

Hack Squat:8x275, 9x275, 8x295

Lying leg curls: 15x4plates, 10x4plates+25, 10x4plates+25

Leg raises:12x4plates, 12x4plates+25, 12x4plates+25

Seated Calf raise: 12x140, 12x140, 12x150


Pretty solid workout. From now until next monday is my schools fall break so I wont be training for the next few days. Just eating and cardio!

[co1e_train]

Hey everyone.


Just got back from fall break today and am ready to keep on truckin through the semester and with training.

As an above post has said, I am now currently going to cutting slowly over the next 15-20 weeks to shed some of the extra "fluff" i carry so that when full on contest prep comes this winter for the spring it will be much easier.

As of now macros are
Calories: 3100
Fat:89g
Pro:300
Carb:275

Cardio: MISS 3 times a week.

What do you guys think? Going to go with this for 3-4 weeks and see how the body responds. I know that at the end of the day its calories vs calories out but I do believe i am fairly carb sensitive and so we are going to see how body responds. Anyone else have fat loss luck with moderate carbs and a tad higher fat and protein in take?

As always im open to your comments and suggestions!

[co1e_train]

Monday, 10/18/10
Training: Upper Power
Cardio: 20mins miss, eliptical

Flat BB press:5x205, 5x205, 5x210, 5x205, 4x210/2x185
So idk what the flip is up with these, went from doing 225 last week, to struggling on these. Idk if its from being out the gym for a few days or what, it was just disappointing.

BB rows (yates style) 5x235, 5x235, 5x240, 5x245, 4x250
These however were not dissapoint

DB shoulder press: 5x65, 5x70, 5x75, 5x80, 5x80
These were much better then from last week. COME ON BOULDER SHOULDASSS!!!

Shrugz: 5x315x2, 10x275
Gotta get those trapz poppin'!

Seated db curls: 8x40s, 8x40s

Ab crunch: 12xmost of stack, 10x more of most of stack but not quite all.

It was somewhat rough getting back into the swing of it, idk why cuz i was ready to attack but it was just hard. Also, my appetite hasnt been what I feel like it outta be and im not really sure why. I think maybe ive been having meals to close together and am eating while im still full from the last meal.

Also im getting so upset with arms, biceps in particular. I feel like my tri's have grown some but my stupid bi's are gaytacular. Anyone else have struggles with them? Ive lowered my arm volume to only 8sets a week.



-the train

[co1e_train]

Tuesday, 10/19/10
Training: Lower Power(hamstring focused)
Cardio: None

Leg press: 5x6pps, 5x7pps, 5x8pps, 5x9pps, 5x10pps
So did these today b.c my regular lifitng buddy wasnt there to spot me on squats and I do not want to have some dude who has no idea how to spot spot me when I have a lotta weight on my back.

Seated 1 leg, leg curl: 12x90, 10x110, 10x110, 10x110
Squeezed hard an each one

Lying 1 leg leg curl: 12x90, 6x110

Seated Calf raise:12x140, 11x150, 10x150


So today was hammie focused but didnt do a ton of hammies because ill do some hamstring movements on friday when i do a more quad focused day.

[co1e_train]

Friday, 10/22/10
Training: Legs (hypertrophy)
Cardio: 20mins, eliptical


BB squats: 11x305, 9x315, 8x315
Didn't add weight to bar this week but got 1 more rep on each of my first two sets. Last set was hard, tho probably because of lack of pre-workout nutrition.

SLDL: 11x225, 10x245, 11x245
These were good, i started with a lower weight to see if I felt it more in the hammies buuut not really so i went back up. More reps this week then last I believe.

Hack squat: 8x275x2
Holy Conoli, tough.

Lying leg curls: 11x4plates + 25, 10xsame, 7xsame

Calf Raise (Smith Machine): 8x405, 5x425, 5x435


So this workout was long for the amount of work we did which wasnt much. It was tough. I think it is because not doing legs last week b/c of fall break kind of through me off today, idk.

Ive lost like 3ish lbs since changing macros and adding cardio but im sure most of that has been water weight.



-the train

[co1e_train]

Monday, 10/25/10
Training: None
Cardio:LISS


Long story short, was unable to train today b.c im at home but its no worries.

However, I did have this thought come to my mind and would like those of you who read this thought and input.


Since starting this "pre-prep prep" two weeks ago I have lost 3-4 lbs. I am assuming most of that is prob water weight from cleaning up diet. With that said I was doing some thinking and I thought of how you like to cycle carbs in your off season to help make your gains leaner. Since it is our goal to recomp me/lean me out I was curious if you would think carb cycling would be of benefit to help me burn BF while hopefully also building a bit of muscle here and there. This way on some days, I would be taking in enough carbs/calories for growth, and then on others, my carb intake would be low enough to help my body dip into fat stores.

Is that crazy "broscience" or do you think in your opinion that could help. If so, would you suggest keeping my calorie level consistent and just alternating my macros? or Changing my calorie intake as well?

If however, there is some better approach I should be taking to all this you guys can let me know.

Thank!

[co1e_train]

Tuesday, 10/26/10
Training: Lower power
Cardio: None


Reg. DL: 5x315, 5x335, 5x345, 5x365(PR), 5x375(PR)
WHOO! Nutthin put PR's!

Hack squat: 8x275, 6x315, 5x315
Nice and deep like

1 leg lying curl: 12x90, 8x100, 6x100/4x100(2 legs)

Seated Calf raise: 11x140, 11x140, 10x140

Done & Done


-the train

[co1e_train]

Wednesday, 10/27/10
Training: Chest/Arms
Carido: None

Incline bb press: 12x165, 8x175, 4x175/3x155,3x135

Dips: 8xbw, 7xbw, 9xbw

So in the summer I was able to dips w/added weight, idk why its difficult to do 8 right now. Idk if its cuz i do it after incline press or what.

Flat DB press: 10x65s, 10x65s, 8x65s
Weight as dropped with these as of late and am not totally sure why. Tho I did do more reps this week then last.

Db hammer curls: 10x40s, 10x40s, 8x45s

Db incline flyes: 12x40s, 10x45s*, 8x45s
Cant quite remember that 2nd set

Db preacher curls: 11x35s, 8x40s, 8x40s
ssw
DB over head press: 8x95, 12x80, 10x80
Felt like I was shoulder pressing the 95 more then i was using my triceps. There was no bench available to do skull crushers so we did overhead press instead.

Cable press down: 12x almost whole stack, 7x by whole stack

Cable curls (varied grip): 10x108, 10x120

Ab crunch (no weight): 3x20
Lying leg raise: 3x20

Pretty decent workout I felt. Good pumps. For this recomp im carb cycling and my only "high carb day" is on this day b.c my chest and arms (especially) need the most growth.


-the train

[co1e_train]

Friday, 8/29/10
Training:Legs
Cardio: None


BB squats: 11x305, 7x315, 5x315/7x225
?????? Dont really know why weight was down. I didnt have my belt but that didnt really make a difference I dont think. Maybe my body just getting used to slightly lower cals???

SLDL: 12x245, 10x245, 8x255
Weight goin on up

Hack squat:9x275, 8x285, 8x285
WORK! Felt awesome

Leg press: 13x5pps, 11x6pps

Lying leg curl: 12x4ps + 25, ???? cant remember other 2 sets:[

Leg raises: 12x5ppsx2

Standing calf rasies: Not sure on weight cuz used machine but did 3 sets

So today was one of those leg workouts that while working out your head is spinning and you gotta trudge on through. It was difficult, but after squats I felt like it was a pretty decent.

[co1e_train]

Monday, 11/1/10
Training:Upper power
Cardio: None


Flat bb press: 5x185, 5x195, 5x205, 5x215, 4x215

BB rows: 5x235, 5x240, 5x245, 5x250, 5x255

DB Shoulder press: 5x70s, 5x80s, 5x85s, 5x90s, 5x80s

DB curls: 7x45s, 5x50s, 6x45s

Shrugs:12x275, 10x295, 5x315

Abs: Cable cruches, leg raises.


Felt pretty good, today, strength going up in everything save barbbell press but the reps felt strong.

[co1e_train]

Tuesday, 11/2/10
Training: Lower Power
Cardio:None


Reg. DL: 5x315, 5x365, 5x375, 3x385
Form started to suffer so i stopped there.

Hack Squat: 8x285, 7x295, 5x315
Weight up on the 1st and 2nd set

1 leg lying leg curl: 12x90, 8x100, 8x100 (last few assissted)
Squeezing really hard on these.

Seated CR: 12x140, 10x150, 8x150

Short and sweet today, the seated leg curl machine is broke at the gym otherwise id do that.

I think i finally got my macros hammered down for my differe, low/med/high days lol hopefully i can have some consistency macro wise.

[co1e_train]

Wednesday, 11/3/10
Training: Chest/Arms Hypertrophy
Cardio:None
Weight at gym: 224 (at night, after multiple meals)

Incline BB press: 12x135, 10x165, 5x165/7x135
Idk why i struggled on these. Didn't put up as much this week as I did last week. ugh

Dips: 8xbw, 7xbw, 8xbw
These are getting stronger, hopefully will be adding weight soon

Flat db press: 10x65s, 10x65s, 7x65s/3x55s
Went up a rep or so but other then that these were pretty much the same from last week.

Db preacher curls:12x35s, 8x40s, 8x40s
ssw
Skull crushers: 8x95, 12x85, 8x85/4x65

Incline db flyes: 10x40s, 10x40s, 8x40s

Db hammer curls: 12x35s, 8x40s, 5x40s/2x40s (cheated to get these two)

Flat bench machine: 12x140, 8x140
Wanted to do a good finishing movment where I really felt it in the chest and could squeez nice and hard.

Ez bar curls: 12x75, 8x95
Bi's were feeling nice and pumped so I decided why not and did two quick sets

Cable press downs: 3x84/9x94 (with rope) 8x144(v bar)

Weighted ab crunches.

So im not sure why my strength is dipping in some lifts. Idk if its cuz of ive slightly lower my calories and fat levels on most training days? I lower fats only by like 10g which i didnt think would make that much of a difference strength wise.

Let me know what you guys think,

[co1e_train]

Friday, 11/5/10
Training: Legs
Cardio:None
Weight: 224 (@ mid day)


SM Front Squats:12x185, 10x225, 5x275/3x225
Decided to switch it up from regular BB squats. Was able to go nice and deep coz of smith machine.

DB SLDL: 12x60s, 12x100s, 8x115s
Again, decided to do something else besides regular sldl. Felt pretty good, tended to get a better stretch through the whole hammie.

Leg pres: 15x6pps, 12x7pps, 10x8pps/dropsetted two plates until i was down to just 2pps.
Drop set was killer.

1 leg leg raise: 12x110, 12x120, 12x130
Use machine, too light on first two sets i think but got great squeez

Lying leg curl: 12x4plates +25, 7x4plates+25/3x4plates, 5x4plates+25/3x4plates

Standing calf raise machine: 3 sets, dont know weight.


Pretty good to say i thought. It seems also that there are many of you guys getting ready to compete here in the next few weeks. I just wanna say congrats on your preps and keep pushing till the end and leave it all on stage. You are all super motivating to me and I wish you all the best!

-the train

[co1e_train]

Monday 11/8/10
Training:Upper Power
Cardio: 20mins stair stepper, Liss/miss

Flat bb press: 5x195, 5x195, 5x205, 5x205, 2x210, 3x185
I want my form to be right and to do my best to really feel it in my chest because since i have longer arms my triceps like to come into the equation and take over so I lowered weight, still hitting failure for sure but just working on keeping my back on the bench and using my chest best I can.

Bb rows: 5x240, 5x245, 5x250, 5x255, 5x260
So my left lat likes to take it easy and let my right one do all the work. Anyone ever have an issue where one body part tends to give out? Idk maybe its not giving out I just dont feel the contraction like I do in my right lat. Tips or thoughts?

DB shoulder press; 5x75s, 5x80s, 5x80s, 6x70s
No idea whats the deal here this week. Not as strong on these as last week. My pre-workout nutrition was good to day I thought, but maybe it wasnt. Stopped after the 4th set.

Seated db curl: 7x45s, 6.5x45s, 8x45s/2x45s(cheat reps)
Would have gone up to 50s but they were no where to be found. Ok guys i really need help on input with my arms because it just seems like the suckers, especially my bicpes, wont grow. I tried lower volume for a few weeks before starting to recomp but I didnt notice any real improvement. Help??


Octogon bar shrug:8x295, 6x315, 5x325
Got a good squeez at the top i felt, I did feel like i used some momentum with a few though.

Flye-machine: 12x150, 11x170
Wanted to get a little extra chest in there and I felt like this machine would help me isolate the chest and take out any tricep involvement.

Ab crunch machine: 12x150, 11x170, 20xregular crunch.

Leg raises: 3x20xbw

decent workout today. Im cycling off stims as of late so I didnt feel my normally "up and get it!" energy so that wasnt great but it wasnt bad. Idk i just feel like im in the trenches.


-also want to give a shout out to Erickstevens, If you read this man, you did great in your show! Keep it up!

[co1e_train]

11/10/10
Training:Chest/arms
Cardio:none

NOTE: This workout was done in less then an hour



Incline Press Machine: 12x2pps, 12x2pps+25s, 5x2pps+35s/5x2pps+10s
So i did these today instead of regular Incline bb press. I like the feel of this more as I feel like it targets my chest better opposed to the lncline bb my gym has. I feel less delt and tricep involvment and more in the chest which is good. I may use these the rest of these 8 weeks.

Dips: 6xbw, 7xbw, 6xbw
Im just not getting stronger on these. I dont know if thats cuz i do them after i just do a chest movement so im already kind of spent. Let me know what you guys think if I should keep doing them or not.

EZ bar curls:12x85, 5x95/5x85, 5x85/5x75, 5x85/3x75
Alternated my grip between close and wide on each set. Did a lot of dropsets here b.c my rest time was quite short

Flat chest press machine: 12x2pps, 9x2pps, 5x2pps/4x1pps+25s
Again i liked this because I didnt feel it in my delts or triceps as much, even with regular DB. I may or may not do this next week.

Preacher curls: 9x40s(DB), 6x90/5x70(someone stole the bench i was using coz i was supersetting so I had to use the machine for the second set

DB hammer curls: 8x40s, 6x40s/2x35s
Right arm feels like its getting stronger

Cable overhead press:6x108/6x132, 8x144/6x154, 9x132
Just gotta becareful on these not shoulder press it but to use the triceps.

So i was pressed for time and only had an hour. I as pretty pleased that i did all of this under an hour. I loved how it forced me to be intense so im gonna try to up the tempo in all of my workouts.

[co1e_train]

Hey everyone,


Sorry I havnt updated in 4 days.

Thursday I came down with a head cold, of which I thought id by pass in a day but it turned into a pretty bad head congestion, mixed with shakey headaches and a bit of a sore throat. needless to say I have been pretty much laying in bed in the dorm for the past 4 days. I woke up today feeling better so I decided to go do cardio (elliptical for 20 mins) but this was a bit much for me as headaches returned and general "out of it" feeling of when your sick returned and so it again kept me out of the gym. Ive been pounding the fluids and Vit C to try to kick it, Im hoping that with God's Grace I will be back to normal tomorrow.


As the cold season sets in be sure to stay on top of feeling good! Being sick sucks!


-the train

[co1e_train]

Yo everyone!

So its my goal, as said on page 1, to compete in the Spring of 2011, namely april/may. With that being said, that time period is only 20ish weeks away and with the counsel of some of you on here and being quite honest with myself I think it is wise to start said prep now. Ill take my time and come in lean and conditioned.

I will be finalizing my starting macros this weekend and will be full on starting as of now. I will post pics of where I am at now with in the next week. I will also do a better job at logging everything.

I dont know what shows I will be competing in yet because I don't even think the dates are set for spring shows but I do know that is approximately around when I want to do one so i want to be ready and can adjust as that is figured out.


Here we go, no looking back at all. THE TRAINS ROLLIN' BABY!!!!

[co1e_train]

Thursday, 11/18/10
Training: Mix of upper body hyper trophy
Cardio:None
Weight:223/224 (mid morning after two meals)


Finally felt better today. It was my first day back in the gym in over a week save for tuesday where I attempted to go do legs but just wasn't really better at all and so cut it short. It was my last day before going home for break where I won't have gym access. I decided to hit every part of my upper body today. I didn't go balls to walls crazy as I can still feel my body recovering from being ill. I was able to get a good stretch and decent pump. I did 2-3 lifts per body parts, some less and did about 3 or so sets each.

It felt good to get back into the gym and be active after being pretty sedative for 5 or so days.

This weekend ill be finalizing macros for this first part of prep. Ill prob do cardio 3 times next week in lou of not being able to train so I can keep some cals a burnin.

Peace!

[zmcdole]

Get up some pics so we can see where you're at.

[co1e_train]

Hey everyone here are some pics, not quite 2 weeks old. Please critique me about anything and everything, especially anything prep related. Also, for the past 4 months or so I have been suffer from shoulder/some back acne. I promise I am not on any kind of AAS, I guess its just cause im 19 and my body just is changing.

Anyway, enjoy teh nudz



http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0016.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0015.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0013.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0014.jpg


http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0012.jpg


http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0009.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0007.jpg


http://i898.photobucket.com/albums/ac188/co1etrain/Progress%20pics/Bodybuilding%20Pics-First%20contest%20prep/DSC_0006.jpg

[DanTheManB]

bulk went pretty well man. some excess fat but no big deal. be dilligent and start soon....dont get nuts with cardio right away....if i were to guess i'd say u look like 165-170ish stage weight but no worries just get lean cuz

[co1e_train]

bulk went pretty well man. some excess fat but no big deal. be dilligent and start soon....dont get nuts with cardio right away....if i were to guess i'd say u look like 165-170ish stage weight but no worries just get lean cuz

Thanks Dan,

Looking at these pics and then looking at old pics from not even a year ago show an almost night/day difference. Im starting basically now, I won't have the gym this week due to being home for thanksgiving but the diet aspect can start now. I don't care what weight I come in at, just want to be as lean as I can be while retaining my mass.

Keep the comments coming!

[DanTheManB]

Thanks Dan,

Looking at these pics and then looking at old pics from not even a year ago show an almost night/day difference. Im starting basically now, I won't have the gym this week due to being home for thanksgiving but the diet aspect can start now. I don't care what weight I come in at, just want to be as lean as I can be while retaining my mass.

Keep the comments coming!

Dude it's night and day even from LAST time you posted pics...back and legs look like a strong point...once ur shredded you'll see what you need to work on for next time...you have a TON of room to grow...for now work hard and enjoy the process of contest prep

[co1e_train]

Dude it's night and day even from LAST time you posted pics...back and legs look like a strong point...once ur shredded you'll see what you need to work on for next time...you have a TON of room to grow...for now work hard and enjoy the process of contest prep

Those are encouraging words to hear! I never would have thought my back would be a strong point, especially looking at what it was not too long ago.

So my scale here at home and my scale at school say different things. Scale here says im like 224ish and my scale at school says im like 220ish (actually told me the other day I was 218)

Right now my macros are this:
Carbs:320
Fat:80g
Pro:250
Cals:3000

Im thinking about lowering my carbs by 25 thus making my macros 295/250/80 @2900 for this week to add hopefully a slight defficit to lost a lb or so maybe and then run these macros next week while being back at the gym and then seeing what my Body weight is in 1.5 weeks or so and then decide if I should lower cals by another 100

I know its only 100 cals and its slight, but it is less cals and so will hopefully create a slight deficit.

Again, Im going to do prob 3 light cardio sessions this week in lou of not having access to a gym.

Thoughts??

-the train

[fimblez]

Those are encouraging words to hear! I never would have thought my back would be a strong point, especially looking at what it was not too long ago.

So my scale here at home and my scale at school say different things. Scale here says im like 224ish and my scale at school says im like 220ish (actually told me the other day I was 218)

Right now my macros are this:
Carbs:320
Fat:80g
Pro:250
Cals:3000

Im thinking about lowering my carbs by 25 thus making my macros 295/250/80 @2900 for this week to add hopefully a slight defficit to lost a lb or so maybe and then run these macros next week while being back at the gym and then seeing what my Body weight is in 1.5 weeks or so and then decide if I should lower cals by another 100

I know its only 100 cals and its slight, but it is less cals and so will hopefully create a slight deficit.

Again, Im going to do prob 3 light cardio sessions this week in lou of not having access to a gym.

Thoughts??

-the train

it wont make any ****ing difference
walking for 10 minutes extra in your day will make the same deficit

stop ending every post in -the train- its incredibly gay

good luck with your prep

[DanTheManB]

Those are encouraging words to hear! I never would have thought my back would be a strong point, especially looking at what it was not too long ago.

So my scale here at home and my scale at school say different things. Scale here says im like 224ish and my scale at school says im like 220ish (actually told me the other day I was 218)

Right now my macros are this:
Carbs:320
Fat:80g
Pro:250
Cals:3000

Im thinking about lowering my carbs by 25 thus making my macros 295/250/80 @2900 for this week to add hopefully a slight defficit to lost a lb or so maybe and then run these macros next week while being back at the gym and then seeing what my Body weight is in 1.5 weeks or so and then decide if I should lower cals by another 100

I know its only 100 cals and its slight, but it is less cals and so will hopefully create a slight deficit.

Again, Im going to do prob 3 light cardio sessions this week in lou of not having access to a gym.

Thoughts??

-the train

Eh I'd keep cals around 2,800/day with no gym access. and yeah just do some walking...ur gonna need ur energy when u start officially


it wont make any ****ing difference
walking for 10 minutes extra in your day will make the same deficit

stop ending every post in -the train- its incredibly gay

good luck with your prep

lol

[zmcdole]

it wont make any ****ing difference
walking for 10 minutes extra in your day will make the same deficit

stop ending every post in -the train- its incredibly gay

good luck with your prep

wow.

[co1e_train]

it wont make any ****ing difference
walking for 10 minutes extra in your day will make the same deficit

stop ending every post in -the train- its incredibly gay

good luck with your prep



cool story bro

-the train

@dan, Im on the same thought process with you as far as cals go, ive been between the 2800-2900 mark these past few days so ill prob keep it at that this week

Macros will be more set in stone once im back at school next week. Im debating if I want to go with cals at 3000 with 2 sessions of cardio or keep cals at like 2800 with no cardio. Id half like to do the higher cals with a tad bit of cardio (2-3 sessions a week @ like 20 mins b.c that seems to give more room to play with as far macros go. Obviously, I dont to start with over kill cardio but I do want get the fat burning so im trying to figure out where i should start because I dont want to start to low and then run my metabolism into the ground.

Guys I appreciate all the input, keep it coming. Like I said earlier, If I can afford a prep coach as we get closer ill do it, but I feel like with the knowledge I have plus how helpful you guys all are I can prob make some good progress without it. Plus the more I do it on my own the more I learn but we all like having that unbiased outside eye.

[DanTheManB]

cool story bro

-the train

@dan, Im on the same thought process with you as far as cals go, ive been between the 2800-2900 mark these past few days so ill prob keep it at that this week

Macros will be more set in stone once im back at school next week. Im debating if I want to go with cals at 3000 with 2 sessions of cardio or keep cals at like 2800 with no cardio. Id half like to do the higher cals with a tad bit of cardio (2-3 sessions a week @ like 20 mins b.c that seems to give more room to play with as far macros go. Obviously, I dont to start with over kill cardio but I do want get the fat burning so im trying to figure out where i should start because I dont want to start to low and then run my metabolism into the ground.

Guys I appreciate all the input, keep it coming. Like I said earlier, If I can afford a prep coach as we get closer ill do it, but I feel like with the knowledge I have plus how helpful you guys all are I can prob make some good progress without it. Plus the more I do it on my own the more I learn but we all like having that unbiased outside eye.

A prep coach will help a lot man...having someone in your corner is big...especially the first time...IMO I would keep cardio at a minimum to begin prep...use it as more of a big shock to get fat loss really moving like 4 weeks in...depends how you respond though to lifting +diet

[co1e_train]

A prep coach will help a lot man...having someone in your corner is big...especially the first time...IMO I would keep cardio at a minimum to begin prep...use it as more of a big shock to get fat loss really moving like 4 weeks in...depends how you respond though to lifting +diet

I hear ya on the prep coach. I worked with this one guy, he's on the forums here but doesn't post often. I worked with him last year this time and lost 50lbs over 4-5 months. Now granted, I didn't know a thing about macros or anything about training, just what I read in magazines, and was pretty bodybuilding stupid. Now I learned tons form him, the only issue was I didn't realize how stupid I really was about bodybuilding and neither did he because I never really told him.

Needless to say i can tell now that working with him would be much better because im more knowledagable. I guess the game I am playing is when I should bring him on board, immediately, or down the road a little bit.

I also hear what your saying as far as cardio goes. Im just not sure what is better, using cardio while keeping cals a little higher, or just dropping cals and letting diet do the work. My gut says dropping cals, b/c thats what it seems many people advocate, I guess im just worried about dropping to many cals to quick and then figuring out what my starting macros should be and when/if i should carb cycle and when to have refeeds..etc lol.

Lol i think a prep coach now would be good

[co1e_train]

Monday, 11/22/10
Training:N/A
Cardio:Liss 20 mins (neighborhood walk)


Would have gone for slightly long but an emergency popped up literally as I was walking so I had to cut it short. Nothing but enjoying family and hitting macros today.

[DanTheManB]

Monday, 11/22/10
Training:N/A
Cardio:Liss 20 mins (neighborhood walk)


Would have gone for slightly long but an emergency popped up literally as I was walking so I had to cut it short. Nothing but enjoying family and hitting macros today.

thats perfect as far as liss goes. keep it light this week. you'll be thankful and ready to really smash it when u start

[co1e_train]

thats perfect as far as liss goes. keep it light this week. you'll be thankful and ready to really smash it when u start

Thanks Dan


I am thankful for this week at home, being able to enjoy family, down time from school and just being able to relax. Its the calm before the storm as it were, but the storm is super exciting and is gonna be one heck of a ride!

[co1e_train]

Monday, 11/29/10,
Cardio:27mins LISS (brisk walk)
Training: upper power
Weight: 223lbs @ midday

Flat BB press: 5x185, 5x185, 5x195, 4x205, 4x195

DB Shoulder press: 5x55s, 5x55s, 5x75s, 8x60s,
Someone ran off with my 75s and the next heaviest dbs available were 60s:-(, i was not happy

Underhand bb row:12x155, 12x155, 12x165
I forgot to bring my straps so I couldnt go as heavy as I wanted so I decided just to go for a good squeez and a bit of a pump

Seated Db Curls:12x40s, 7x45s, 3x50s/3x45s

Ab cable crunch:12xwhole stack, 15xby almost whole stack, 15x almost whole stack
Lowered the weight so I could really focus on the abs

Leg raises: 3x20xbw

So today was one of those "getting back into it" days. After having a week off the weights my body was a bit slow to get back into it. I hate these days. Oh well, it was an ok workout. Gonna get better tomorrow!

Macros as of right now are:
Protein:250g
Carbs:295g
Fat:80g
Total cals:2900

Gonna go with this for a week or so, with 2 cardio sessions and see what my BW is toward the end of this week.

[co1e_train]

Tuesday, 11/30/10
Training:Upper Power
Cardio: None

DL:15x135, 7x 225, 5x315, 5x335, 5x355, 1x365/2x365/2x315
Im pretty pleased with this for not Dling for two weeks. 365 came up decent but I felt my form slipping a bit so I stopped

Leg press:5x6pps, 5x8pps, 5x9pps, 5x9pps/12x5pps
Did these in lou of Hacks. My workout partner couldn't make it today so I didn't want to go real heavy on hacks and not have a spot. Leg press was pretty solid tho

Lying leg curl: 15x4plates + 25, 11x4plates, 8x4plates

Seated CR: 15x140, 11x140, 10x140

Left lat pull downs:10x190, 9x190, 10x190
Trying to bring up my left lat which is just slightly smaller then my right.

Workout was solid today, now just do some hw and hit my macros.

Hope for those of you read this that all is going well for you

[Sean15782]

Those are good numbers on the DLs! Keep killing it!

[co1e_train]

Those are good numbers on the DLs! Keep killing it!

Thanks man! I would love to pull 405 at least once but idk if that will happen during this prep.

[co1e_train]

Thursday, 12/2/10
Training:Back/Shoulders
Cardio:N/A


Pull ups: 3x5xbw
Pull ups are crappy for me and idk why. RAGE!!!!1!111!!!11!!1!one!!!

SM Shoulder press:12x135, 12x155, 12x175, 5x195
Didn't really know where my strength would be one these so the first few sets were a bit of a guess

bb rows:12x205, 10x205(yates row) 7x205/4x185
So I tried a wider grip for the first set, felt a pretty good contraction, esp in my left lat. Did a set of yates rows for the second set to see how it felt and I did feel the contraction like I did on the first set so I went back to the wider grip. Drop setted on the last set because I felt my form going down the hole.

Db front raise: 6x25s/6x30s, 12x30s, 8x35s
started with 25s since it had been two weeks since doing db raises but I quickly felt that my strength was solid

1 arm db bent over row: 10x75s, 9x75, 8x80
Last set was tough, last few reps of it def prob weren't the best.

Standing i arm DB later raise: 12x25, 12x25, 10x30
I raised a bench and wrapped 1 arm around it and then did lateral raises with the opposite arm and then switched and the other arm. I did this to take any momentum out of the equation and it sure made the movement much harder then when doing both at the same time.

Iso lateral lat pull down machine: 12x180, 10x180
Felt really good, felt great contraction throughout both lats

Close grip lat pull down:10x132, 5x132, 3x120

DB rear delt raises:10x20sx3


Pretty decent workout today. Thursday are always tough for me. My longest day of school through the week and i normally only get 6 hours of sleep the night before because of other obligations. Gotta push through.

[co1e_train]

Friday, 12/3/10
Training: Legs
Cardio: 30mins Liss


Bb squats: 135x12, 185x10, 225x10 (warm ups) 12x275, 8x295, 5x315
These were tough! Idk if just cause being off a week or what but man my legs were complaining on the first warm up set!

Leg press: 13x6pps, 9x7pps, 10x7pps
ssw: walking lunges, 3 trips down gym floor w/body weight
Just wanted to had a different intensity factor and be able to squeez and get some good amount of blood into the muslce, it was good.

Lying 1 leg leg curl:12x90, 11x90, 7x90/4x90(two leg)

SM calf raises: 20x225, 15x275, 17x295
My hammies/glutes, where quitting before my calves were

Single leg raise: 12x90, 12x90, 12x100

Done and done, was pretty pleased with this workout today for the first time squatting in weeks.

[co1e_train]

Monday, 12/6/10
Training: Upper power
Cardio: 25mins Elliptical MISS
Weight:221

Flat BB press 5x185, 5x190, 5x195, 5x200, 4x205/5x155
So I read in sportos log the other day that he focus's on his elbows when he does presses and seems to get better chest involvement that way. I decided to do the same today because flat bb press always feels awkward to me and I don't seem to ever get a crazy pump from it. I felt that I was able to feel my chest working more which was nice when trying to focus on the elbows. Idk im just not a big fan of bb press.

BB row: 5x225, 5x235, 5x245, 5x245, 5x225
Dropped weight down on last set cause I felt like i was using momentum with the sets of 245

DB shoulder press:5x65s, 5x70s, 5x 75s, 5x80s, 4x80s
These were solid.

Seated db curl: 9x40s, 6x45s, 6x45s
I decided to still go heavy on my biceps on my upper power days so They can continue to become stronger so when i hit them again on my chest/arms days and go for the 10-15 rep range i can hopefully lift more weight

Octagon bar shrugs: 12x225, 8x275, 7x275
Held each rep for a good 1-2 second squeeze

Cable crunch:20x whole stack, 20x not whole stack
I lowered the weight because I wanted to make sure it was my abs doing the work and not bringing in too much of my other torso or biceps in pulling the weight down.

Crunch:20xbw

Leg raise:20x3xbw


So my only really discrepency is that I dont feel to get much of a pump on these days, is that because the rep range is lower? Is that an issue if im not getting pumps? I never really thought it would be but I thought id ask.

[co1e_train]

Tuesday, 12/7/10
Training:Lower Power
Cardio:none

DL:12x135, 10x185, 5x225, 5x315, 5x340, 5x365
These were tough today, I attempted 375 but it just wasn't gonna happen today.

Hack squat: 8x275, 6x295, 5x315
Didn't attempt anything higher then this bc I hadn't done these in 3 weeks.

Seated Calf raise: 12x140, 10x140, 18/19x90
Ultimate calf burnage

Seated leg curl:15x190, 12x210, 7x220,4x190
Got a good squeez in the hammies for sure.

I didn't think about doing any left lat iso movements today. Was decently tired going to gym but today was my last day of classes this semester which means for the next month or so Ill be getting more sleep for sure.

[co1e_train]

Thursday, 12/9/10
Training:Back/shoulders
Cardio:None



Pull ups: 6xbw, 5xbw, 8xbw

BB shoulder press:12x135, 7x155, 10x145

BB row:12x185, 12x165, 12x175, 10x185
I was using too much momentum on the first set for sure so I decided to drop the weight so I could nail good form.

BB front raise:12x55, 12x55, 12x60
Wanted to do something else besides db front raise. I didnt like this at all so back to db

Db side later raise:15x25s, 12x30s

Seated cable row: 10x144, 10x144, 10x144
Wanted to do something else besides 1 arm db bent over row but for whatever reason I wasn't particularly fond of these either.


Today sucked. I just didnt have motivation for the gym and just felt mediocre. Ive been thinking for the past few weeks that I may change up my routine/split. Ive been doing the power/hypertrophy split for a quite a while now but its kind of gotten to the point where I just feel myself going through the motions and I just think I need a change. Im thinking of doing a push/pull/legs or possibly going to a regular 4 or 5 day split.

Do you guys think this would hamper my prep at all? I feel like if my intensity is just the same is more intense each time then I wont lost more muscle mass or suffer from the change. Thoughts?

[DanTheManB]

Thursday, 12/9/10
Training:Back/shoulders
Cardio:None



Pull ups: 6xbw, 5xbw, 8xbw

BB shoulder press:12x135, 7x155, 10x145

BB row:12x185, 12x165, 12x175, 10x185
I was using too much momentum on the first set for sure so I decided to drop the weight so I could nail good form.

BB front raise:12x55, 12x55, 12x60
Wanted to do something else besides db front raise. I didnt like this at all so back to db

Db side later raise:15x25s, 12x30s

Seated cable row: 10x144, 10x144, 10x144
Wanted to do something else besides 1 arm db bent over row but for whatever reason I wasn't particularly fond of these either.


Today sucked. I just didnt have motivation for the gym and just felt mediocre. Ive been thinking for the past few weeks that I may change up my routine/split. Ive been doing the power/hypertrophy split for a quite a while now but its kind of gotten to the point where I just feel myself going through the motions and I just think I need a change. Im thinking of doing a push/pull/legs or possibly going to a regular 4 or 5 day split.

Do you guys think this would hamper my prep at all? I feel like if my intensity is just the same is more intense each time then I wont lost more muscle mass or suffer from the change. Thoughts?

Gettin stale switch it. During prep it's best to have more days in the gym IMO if you can....more cals being burnt. I'd go to a 5-6 day split...quad and ham day, back and calf, arm day, chest day, shoulders/traps day

[co1e_train]

Thanks dan for the input,


I have been considering doing a 5 day split of chest/shoulders, arms, back, quad, ham string day. I think this would just help set a rejuvenated tone as far as my attitude towards workouts goes as prep gets into gear.

[co1e_train]

Friday, 12/10/10
Training:Legs
Cardio:20mins liss (walk)

Leg press: 12x6pps+50, 10x7pps+50, 8x8pps+50, 8x7pps
Lower back was bothering me today and I didn't have my usual training partner with me today so I decided to leg press instead of squat. I only take these to where my knee is 90 degrees as much more and i feel the pressure go to my lower back. Quads felt decently tight after these.

hacks:12x245, 8x275
Love the hack squat. Didn't go as heavy cause I didnt have a spot.

Standing CR: 15x180, 12x180, 12x(not sure)
Real good burn

1 leg leg raise: 10x100, 12x100, 12x110
Good squeez

Lying leg curl:15x150, 10xwhole stack, 7xwhole stack/3xwhole stack

Was pressed for time today but this was a pretty good workout. Not as much hammy work as I would have liked but I felt like I was able to really feel them and my glutes work on leg press when I thought about it during the movement.


Just plugging away at this point. Going to be changing to a different split come next week to get some new variety in the gym! Will post some more pics in the next week or so.

[co1e_train]

Hey everyone,


Its a rainy sunday afternoon and am just updating. Enjoying the two days off of training and just hitting my numbers.

My current macros are
Cals:3020
Carbs:325
Pro:250g
Fat:80g


The guy who im probably going to prep with actually had me raise my carbs by 30 b/c he liked where I was at and was wanting to see if I could still build a little through Christmas. Even with the carb increase i still lost a pound.I will weight myself again tomorrow where I am at, I was down 1 pound last week. Im thinking of dropping carbs by 25 and doing a consistent 3 sessions of cardio a week @ 20mins just to get things moving a bit more to see how that effects my fat loss.


I did want to get your opinion on my protein intake. I weigh 220/221 so im getting 30 more grams then my body weight. I guess im second guessing myself and am being afraid of atrophying but I know that carbs are more anabolic and that excess protein is turned into glucose anyway so I think im just entertaining worry and not resting in what I know is true.

/rant lol

[co1e_train]

Monday, 12/13/10
Training: Chest/Shoulders
Cardio:20mins Liss
Weight: 219/220



Flat bb press:12x135, 5x135, 3x185, 2x205, 1x225
My lifting partner and I decided to maxout on flat bench. yeah my flat bb press sucks.

DB shoulder press: 12x70s, 9x75s, 6x80s,
I like db shoulder press alot more then I do bb press. Idk I just feel so much more powerful and that it hits my shoulders better.

Db incline press: 10x75s, 7x75s, 5x80s
I think is started a tad to heavy today b/c I didnt feel like I was getting as good of a contraction and or squeez.

Db side laterals (holding on to bench to prevent swinging): 15x20, 15x25s, 12x25s

Pec Deck: 15x110, 12x130, 4x150/3x130/2x110

Lateral raise machine: 11X110, 8X110, 4X110/4X90
SSW

Db rear lateral: 15x12.5, 10x20s, 12x20s

Shrugs: 12x225, 8x275, 8x275
Squeezed real hard on each one. Dropsetted with some 45lb plates on two of the sets

Ab cable crunches: 3 sets, cant remember weight cuz i didnt write it down. Derp.

Leg raises on bench: 2 sets for 15 reps
Ouch, these hit the abs real good.


So im down 1.5-2 lbs from last week. Was going to drop down my macros a bit to really get things moving but I think ill hold off on that another week and see where I am at next monday. I am for sure going to be doing 3 cardio sessions a week at this point at 20mins.

[AustrianOakJr]

Thursday, 12/9/10





Today sucked. I just didnt have motivation for the gym and just felt mediocre. Ive been thinking for the past few weeks that I may change up my routine/split. Ive been doing the power/hypertrophy split for a quite a while now but its kind of gotten to the point where I just feel myself going through the motions and I just think I need a change. Im thinking of doing a push/pull/legs or possibly going to a regular 4 or 5 day split.

Do you guys think this would hamper my prep at all? I feel like if my intensity is just the same is more intense each time then I wont lost more muscle mass or suffer from the change. Thoughts?

The type of split you use is a minor issue.....keep the lifts heavy and intense, adequate volume for calorie intake and you will be fine. If power/hyper is getting stale, switch it.


H
I did want to get your opinion on my protein intake. I weigh 220/221 so im getting 30 more grams then my body weight. I guess im second guessing myself and am being afraid of atrophying but I know that carbs are more anabolic and that excess protein is turned into glucose anyway so I think im just entertaining worry and not resting in what I know is true.

/rant lol

Your protein intake is fine. Most of nutrition/prep gurus like Dr. Joe or any of the others that follow his line of thinking agree that even 1g per lb of bodyweight is overkill and provides an appropriate amount of padding. Going over bodyweight by 30g is more than fine. I typically start my diet at body-weight plus 30 as well.

Keep plugging, man......you are doing very well.

[co1e_train]

Thanks for the encouragement oak! Means alot man

[co1e_train]

Tuesday, 12/14/10
Training:Arms
Cardio:None

Arms were solid today, the movements I choose where

Close grip Bp
EZ bar curl
EZ bar skull crushers
Incline db curls
Cable press downs
Hammer curls

I was pressured for time to day so i didnt write anything down in the gym. i did two super sets to save time so i cant quite remember what I did as far as sets and reps go. I also did a decent amount of drop set. Good arm workout though.

Ill be going home for a month tomorrow as my semester is over so Ill through up some fresh pics for you guys once im home.

[co1e_train]

Tuesday, 12/14/10
Training:Arms
Cardio:None

Arms were solid today, the movements I choose where

Close grip Bp
EZ bar curl
EZ bar skull crushers
Incline db curls
Cable press downs
Hammer curls

I was pressured for time to day so i didnt write anything down in the gym. i did two super sets to save time so i cant quite remember what I did as far as sets and reps go. I also did a decent amount of drop set. Good arm workout though.

Ill be going home for a month tomorrow as my semester is over so Ill through up some fresh pics for you guys once im home.

[DanTheManB]

Thanks dan for the input,


I have been considering doing a 5 day split of chest/shoulders, arms, back, quad, ham string day. I think this would just help set a rejuvenated tone as far as my attitude towards workouts goes as prep gets into gear.

sounds good to me. oh btw i meant to suggest splitting hams and quads up into seperate days but yeah do what works best with your schedule

[Work-Hard]

Looking good in here man. I am going to echo what Dan said and recommend a split ham and quad days. I think it really helps in terms of development and giving each muscle the attention it needs for growth.

[co1e_train]

Thanks fella's for the input.


Im going to try this split this next week
Monday: Chest/shoulders(abs)
Tuesday:Hams/calves
Wednesday: Back
Thursday: Quads
Friday: Arms (abs)


Someone had mentioned maybe doing hams/arms on the same day so I can split up shoulders and chest but i feel like that would be a tad much. I didn't feel like chest/shoulders together was that big of a deal, maybe spent a little longer in the gym but I figure if I go a little bit longer 1 day of that week isn't that bad of a deal.


What do ya all think?

[co1e_train]

So its currently snowing where I live and has accumulated a decent amount, enough to the point where driving is out of the question. My dad actually ran to get a redbox movie and said he didn't feel safe driving in his 4wheel drive and thought that my little Mitsubishi eclipse most likely couldn't get traction at all.

After looking outside Im going with the pops on this one. As of now im planning to reschedule workouts for tomorrow and saturday. Im the kind of person where when I have a tentative plan to go workout and it doesn't workout I get a little frustrated and feel like Im regressing (which I know isnt true). It just sucks, no training and no cardio. Oh well, can't control when it snows.

Lol sorry for the rant, tho to anyone who cares it makes me feel better to come on here and say it lol.

[co1e_train]

Friday, 12/17/10
Training:Back
Cardio:20min LISS walk around neighborhood

Chins: 5xbw, 5xbw, 6xbw
So for whatever reason these are easier here at my home gym. Idk why but they are. I do know that the pullup bar is higher off the ground but I dont think that would make much of a difference.

DB bentover row: 11x60s, 10x60s, 7x70s
Not so sure if I like these. I did these because my left lat is a littler smaller then my right so I thought id do these so I made sure that my right lat wasnt taking over but this movement just felt awkward. I may or may not do these next week.

Hammer Strength (HS) Iso-lateral Low Row: 10x90, 10x90, 8x100
Decided to use this machine instead of 1 arm db rows while Im home for break. I feel like that I get the same or better squeez/contraction/feeling with these then with db rows.

Lat pull down:12x100, 10x110, 8x120
Back was dead when I got to these.

Seated cable row: 12x100 (too light) 7x140
I went to do decline db pull overs b.c I read on T-nation in a back article that this mas a great lat movment but I didn't like them at all and I didn't really get a feel for them in the lats so I went to seated rows.


Ill be doing deadlifts on my hamstring focus day so don't worry ill still be doing that.

I weighed myself 2 days ago and was at 220 still so depending on where I am on monday morning I may either make a macro change or up my cardio. Ill prob up my cardio to a consistent three 25 minute sessions of cardio at a more intense pace. Idk I feel like it would be better to eat more food opposed to dropping macros earlier. What do you guys think?

Ill be working with a coach after the holidays so Ill be able to take some of these decisions off me then.

[bwelch1985]

Thanks fella's for the input.

Im going to try this split this next week
Monday: Chest/shoulders(abs)
Tuesday:Hams/calves
Wednesday: Back
Thursday: Quads
Friday: Arms (abs)

Someone had mentioned maybe doing hams/arms on the same day so I can split up shoulders and chest but i feel like that would be a tad much. I didn't feel like chest/shoulders together was that big of a deal, maybe spent a little longer in the gym but I figure if I go a little bit longer 1 day of that week isn't that bad of a deal.

What do ya all think?

I don't like it tbh. You've got your 3 hardest workouts of the week back-to-back-to-back. That doesn't seem like a very efficient way to hit those bodyparts w/ maximum intensity.

I'm gonna assume you are only able to lift M-F...so, if you want to hit everything once/week I'd recommend putting Hams on Monday, keep back on Wednesday and put Quads on Friday. That should give you a little more recovery time between your most difficult workouts of the week

[co1e_train]

Ill confess, I didn't think or realize that at all. I just put down the days and it seemed fine. I see what your saying for sure, im not trying to DL, crush back, and then squat within 3 days of each other. Ill make those changes.


So im going to through up pics on monday. After seeing what some other people look like 20ish weeks out and then seeing where Im at makes me feel super behind so im thinking some changes macro change are in order.


-the train

[co1e_train]

Hey everyone,

I made a macro change today. Im fat. period. After seeing some people and where they are at 20ish weeks out I feel a bit behind. Nothing crazy but here are what they are.

Old Macros:
Calories: 3080
Carbs:325
Fat:80g
Protein:250

New Macros:
Calories:2820
Carb:300g
Fat:70g
Protein:250g


Feel free to leave feed back! Nothing crazy but hopefully just enough to get things kicking

[Work-Hard]

Hey everyone,

I made a macro change today. Im fat. period. After seeing some people and where they are at 20ish weeks out I feel a bit behind. Nothing crazy but here are what they are.

Old Macros:
Calories: 3080
Carbs:325
Fat:80g
Protein:250

New Macros:
Calories:2820
Carb:300g
Fat:70g
Protein:250g


Feel free to leave feed back! Nothing crazy but hopefully just enough to get things kicking


How many weeks out are you? I know some will argue against me, but I personally like to eat, and as a result would rather add cardio at this point in the game to get things moving again. Also, 200 cals is a pretty substantial drop. Remember 200 cals less per day results in 1400 calories less per week, roughly half of what it takes to lose a pound. You may not be that far off (from a caloric deficit standpoint).

Maybe think about removing the 10 grams of fat and adding in some cardio. Again this is just my opinion.

Another thing, I would try to focus more on losing the 1.5lbs per week and not catching up to where others are at 20 weeks out. Take the diet nice and slow and if your not ready in time keep dieting and choose another show.

Keep pushing bro, and remember, NICE AND SLOW!

[bwelch1985]

How many weeks out are you? I know some will argue against me, but I personally like to eat, and as a result would rather add cardio at this point in the game to get things moving again. Also, 200 cals is a pretty substantial drop. Remember 200 cals less per day results in 1400 calories less per week, roughly half of what it takes to lose a pound. You may not be that far off (from a caloric deficit standpoint).

Maybe think about removing the 10 grams of fat and adding in some cardio. Again this is just my opinion.

Another thing, I would try to focus more on losing the 1.5lbs per week and not catching up to where others are at 20 weeks out. Take the diet nice and slow and if your not ready in time keep dieting and choose another show.

Keep pushing bro, and remember, NICE AND SLOW!

i agree w/ this for the most part. focus should be on keeping the weight coming off at your desired rate, not on catching up to other guys. prep is a long process...it's a grind more so than anything. you can't make any leaps forward...only slow, steady progress. the key is to avoid stalling.

i would however stick w/ the changes you've suggested. your kcals are still very high so making some big changes this far out isn't going to take a huge toll on ya.

imo crank up the fat burning right now while you've still got tons of energy inside and out of the gym and you're not feeling the effects of a long diet yet.

[Work-Hard]

i agree w/ this for the most part. focus should be on keeping the weight coming off at your desired rate, not on catching up to other guys. prep is a long process...it's a grind more so than anything. you can't make any leaps forward...only slow, steady progress. the key is to avoid stalling.

i would however stick w/ the changes you've suggested. your kcals are still very high so making some big changes this far out isn't going to take a huge toll on ya.

imo crank up the fat burning right now while you've still got tons of energy inside and out of the gym and you're not feeling the effects of a long diet yet.

If he is losing 1.5-2lbs per week why make and drastic changes? Also, at 230lbs I wouldn't deem 2900 kcals all that high, but that is just my opinion. I prefer to remove the fat with cardio as opposed to diet, because like I said....I like to eat.

This is why I love the contest prep section. There are so many ways to skin a cat, in the end it all comes down to your personal preference. Regardless of what you choose to do, keep you eyes on the long term goal.

[co1e_train]

Hey guys, I really appreciate all the input!

I weigh 219/220 right now. I think Ill stay at the macro levels im at. They are not really that low. 300g isn't that low at all and 70g still gives me enough room to eat some things with decent flavor from cheese or a sauce.


Cardio is at 3 sessions a week for 25 mins.


You guys are both right. Prep is a slow process and its easy to hear that but its more difficult to rest in that and take the time needed to get ready while not trying to take crazy leaps ahead.


Monday, 12/20/10
Training:Hamstrings/Calves/abs
Cardio:25mins- walk around neighborhood with some jog. LISS
Weight:219

Rack Deadlift: 13x135, 10x225, 10x315, 6x365, 6x375
Ive decided to do racks this month while im home for break just do vary my Deadlift lifting. These were ok, I was thinking id be able to pull more then this but I am finding that it is harder to start at the partially elevated position. Good lifts none the less

HS Iso lateral standing leg curl: 12x60, 8x75, 8x85

SLDL: 10x225, 8x245, 6x265
Did these on thick plate to get a better stretch. Felt good on the hammies for sure.

Seated Leg curl: 12x175, 8x205, 8x220

Seated CR: 15x90, 12x90, 13x90
Did these nice and slow and man these were hard at only 90lbs.

Cable Pull through (for dem glutez): 15x50, 15x57.5, 15x57.5
Never done these before. Wanted an exercise to hit the glutes a bit more and I felt like I was able to get a good squeez.

Cable Crunches: 20x85, 15x100, 15x100

Pretty decent workout for just hams and of glutes and calves. I was for sure able to focus on my hams way more then when I did all of legs in one day so I think this will be a good change.

Pics soon! Forgot to take them today lol

[co1e_train]

Tuesday, 12/21/10
Training: Shoulders/Chest
Cardio:None


Db Incline press:5x75's/HS incline press:8x80lbs per side, 3x90lbs ps.
Decided to utilize the Hammer strength equipment my gym has to change it up. Its not the older HS stuff but I still like them and so I thought id use these while im home opposed to DBs or BB

HS shoulder press:8x80lbs ps, 5x90lbs ps, 6x90lbs ps
Love this machine! I just feel super strong

Standing 1 arm db lateral raise: 15x35, 8x40, 8x40
Some swing with my left shoulder on the lat set. Gotta keep that form tight.

HS Flat press:4x80 ps, 5x70lbs ps, 8x55lbs ps
These were hard, Felt weak lol tho I think my chest was just worn a bit out from incline

Delt lateral raise machine: 12x80, 8x95, 7x95
Good pump and burn here

Decline bb press: 8x155, 6x165, 5x175
Havnt done these in forever. Felt like I could get a good contraction

Rear db delt raise: 12x20s, 15x20s, 10x25s
ssw
Db incline flyes: 8x40s, 7x40s, 7x40s
Awesome pump in the rear delt

HS shrug machine: 12x2pps, 8x3pps, 10x3pps
Good squeez at the top though my right trap is in a bit of a knot so thats annoying.


Ive decided to alternate heavy week and hypertrophy weeks just to still get the best of both worlds but be able to focus on just one each week.

Thats all folks!

[gym_issue]

Tuesday, 12/21/10
Training: Shoulders/Chest
Cardio:None


Db Incline press:5x75's/HS incline press:8x80lbs per side, 3x90lbs ps.
Decided to utilize the Hammer strength equipment my gym has to change it up. Its not the older HS stuff but I still like them and so I thought id use these while im home opposed to DBs or BB

HS shoulder press:8x80lbs ps, 5x90lbs ps, 6x90lbs ps
Love this machine! I just feel super strong

Standing 1 arm db lateral raise: 15x35, 8x40, 8x40
Some swing with my left shoulder on the lat set. Gotta keep that form tight.

HS Flat press:4x80 ps, 5x70lbs ps, 8x55lbs ps
These were hard, Felt weak lol tho I think my chest was just worn a bit out from incline

Delt lateral raise machine: 12x80, 8x95, 7x95
Good pump and burn here

Decline bb press: 8x155, 6x165, 5x175
Havnt done these in forever. Felt like I could get a good contraction

Rear db delt raise: 12x20s, 15x20s, 10x25s
ssw
Db incline flyes: 8x40s, 7x40s, 7x40s
Awesome pump in the rear delt

HS shrug machine: 12x2pps, 8x3pps, 10x3pps
Good squeez at the top though my right trap is in a bit of a knot so thats annoying.


Ive decided to alternate heavy week and hypertrophy weeks just to still get the best of both worlds but be able to focus on just one each week.

Thats all folks!

solid workout, but clarify what you mean by alternating heavy week and hypertrophy week...does that mean youll have one entire week devoted to power, and one whole week devoted to hypertrophy?

hope ur break is goin well brotha!keep killin it!

[co1e_train]

solid workout, but clarify what you mean by alternating heavy week and hypertrophy week...does that mean youll have one entire week devoted to power, and one whole week devoted to hypertrophy?

hope ur break is goin well brotha!keep killin it!

My man! Hope break is treating you well! Its going awesome for me.


You are correct about having a power/hypertrophy week. On my heavy weeks my work sets will between 5-8 reps so Im moving heavier weight while my hypertrophy weeks will be hitting the 10-15 rep ranges. This way I can get the best of both worlds yet not have as much volume per workout on the hypertrophy days like one does on Layne split.


Wednesday, 12/22/10
Training:Back

Chins: 5xbw, 6xbw, 6xbw

BB row: 5x225 5x225, 5x225, 13x135, 10x185
Ok these where hard. My freaking lats and especially my left one, do not feel like they are doing anything on these. I feel like im pulling with my arms or shrugging the weight. I dont know if im gonna can these and use DBs to help bring up my left or drop weight on bb rows and in a since re-teach myself how to do these. I just am afraid of atrophing. Thoughts?

Lat pull down WG: 8x140, 8x130
Dropped weight on second set b/c I didnt feel like I was pulling it all the way down for full contraction.

Lat Pull down Iso-Close grip: 8x130, 6x140
Did these on dual pulleys so it was essentially a close grip pull down with dual handles. Used these so that both lats were force to work equally.

HS Iso lateral low row: 8x100, 8x100
Lats were toast after this

Ab cable crunch: 20x85, 15x100, 15x100

[gym_issue]

interesting. where did this idea stem from?

[co1e_train]

interesting. where did this idea stem from?

Ive done this before but its a form of periodization. You can google to find different articles and studies about it. I know on 3dJM.coms website they have info on it.


Thursday, 12/23/10
Training:Arms, Heavy
Cardio:None

Killed arms today. I dont have time to write everything out because we have company over and I want to be a good host but Ive been on the run today and with my lady. Tried spider curls today for the first time and I thought that they were an interesting lift and will continue to experiment to see if they are worthwhile for me.

[gym_issue]

Oooh ok. Let me know how this works for u

[co1e_train]

Oooh ok. Let me know how this works for u

Will do bud. Hows training for you going?

[co1e_train]

Friday, 12/24/10
Training:None
Cardio: LISS (walk around neighborhood) 15-20mins

Merry Christmas everyone! I hope as we all do our last minute shopping and getting ready for tomorrow that we enjoy the time! May remember the reason for the season that is Christ's birth who came as God's only son, because of God's immense love for us, to die for us that we, if we so choose, may accept and believe in Christ as our only savior from eternal separation from the God.


Did not train today because it is Christmas eve and have a number of things to do. I do feel a bit guilty because today was my quad day. I only feel bad b/c I was not able to train quads last week b.c of snow.


Weight as 218 today so thats down another pound this week but we will see where I am at on the official weigh in each monday morning upon waking.

[gym_issue]

Training is going excellent, getting my diet together and looking to lean out a little.

Merry Christmas!

[co1e_train]

Monday, 12/27/10
Training:Hamstrings, calves/glutes
Cardio:None


Rack Dead lift: 8x225, 10x315, 12x315, 8x335
I cant quite decide at which level Ilike the rack for these. Im gonna try a lower rack next week and see how it goes.

HS Iso lateral leg curl: 15x50, 12x60, 7x60/3x50
Good squeez on these. Much harder then lying leg 1 leg curls.

Seated Leg curl: 15x175, 15x190, 12x205

Seated calf raise: 15x90, 12x100, 12x100
Nice and slow and wow these are hard

Cable pull through:15x57.5, 15x65, 12x72.5
Good squeez on the glutes.

Ab cable crunch:12x100, 12x100, 15x85
The first set of hundreds were good but the second set was real hard and i felt my form going down the drain so I lowered the weight so I could focus on form and get a solid squeez.

Decent workout today. Just felt really tired. Im starting to partice my posing after my training sessions and the front lat spread is hard to hit. Im finding it difficult to make the lats pop. Im not sure if I should keep my upper arms touching my lats like in a front relaxed or if I should spread them out more by flaring out the elbows. I feel like my lats pop more when my arms touch but it doenst seem that that is not the correct way to hit the pose. Thoughts?

[bwelch1985]

we'll have to see pictures of the pose to give any sort of worthwhile feedback...

[co1e_train]

we'll have to see pictures of the pose to give any sort of worthwhile feedback...

ill be throwing up the pics soon, i think i found the right cord to the camera so ill see if it works later

[co1e_train]

Tuesday, 12/28/10
Training:Chest/Shoulders - Hyper
Cardio:None

HS Incline press:12x65ps, 8x65ps/3x55ps, 5x65s/4x55
Felt these soley in the chest which I like about this machine.

HS Shoulder press: 15x60ps, 11x70ps, 5x80s
Last set a tad too heavy

DB lateral raise ( 1 arm at a time): 15x30, 12x30, Cable lateral raise; 12x10(feels like a 30lb db)
I felt my form slipping and want to take momentum out of the equation so I did cable for the last set.

Decline BB press: 12x155, 10x175, 8x185/8x135

Pec Deck: 15x100, 12x115, 10x115

Bent over db lateral raise: 15x20s, 11x25s 10x25s

HS Shrugs: 15x2pps, 8x3pps, 8x3pps/7pps

HS flat press: 10x45ps, 7x55ps - not sure why I did these at the end, It was one of those "ehh why not" moments i guess.

Since ive been home on break ive been getting up and going to the gym around 1030-11. Im somewhat tired when I get there but Ive noticed I just feel weaker throughout my workout. Ive only had one meal in me by the time I go so im wondering if I should up my carb amount before I go and see if that makes any difference or if its just me being a bit tired.

I also would like your in put on my macros. Im trying to figure out when I should incorperate some form of refeed/cycling. My current macros are a consistent:

Cals:2830
Fat:70g
Protein:250g
Carb:300g

Im still at about 219/218 so that I havnt lost a pound from last week. I want to becareful not make any crazy changes that would be detrimental but I do want to be on point always. Ill be getting a prep coach as soon as I can afford it but in the mean time im curious about what you guys think as far as when to add in some form of cycling/refeed and how go about manipulating cals/macros.

ALSO: I can not find the camera cord to get the pics off the camera to my computer. Im gonna try to get my hands on another camera today/tomorrow but in the meantime I know its difficult to reply without seeing pics

[Work-Hard]

Cardio

[co1e_train]

Cardio

Roight!

Im currently doing 3 sessions a week at 30 mins of liss-miss cardio but im thinking im gonna up that to 4 and start implementing some HITT.

[Work-Hard]

Roight!

Im currently doing 3 sessions a week at 30 mins of liss-miss cardio but im thinking im gonna up that to 4 and start implementing some HITT.

I personally like to add two 30 min liss sessions at a time, until 7 days is reached. I prefer to hold off on the HIIT until the LISS isn't working anymore, as its more effective at moving stubborn bodyfat. Plus it leaves a few tricks up your sleeve for later in prep.

[co1e_train]

I personally like to add two 30 min liss sessions at a time, until 7 days is reached. I prefer to hold off on the HIIT until the LISS isn't working anymore, as its more effective at moving stubborn bodyfat. Plus it leaves a few tricks up your sleeve for later in prep.

Oh really it is? I havn't dabbled to much in what kind of cardio (if either one) is more superior then another. Thanks for the input man!


Wednesday, 12/29/10
Training:Back-Hypertrophy
Cardio:30mins liss

Rack chins: 15xbw, 12xbw, 12xbw
Thought id switch it up and do these instead of regular chins. Im a fan of these so idk if ill continue with them or go back to chins.

DB bent over row: 14x50, 12x50, 9x55
I decided to go with db instead of bb this week. This way I could really focus on making sure each lat is doing 100 percent work. The only thing I need to becareful of is any shrugging or swinging.

HS Iso lateral low row: 15x80, 12x80, 12x90

Lat pull down: 15x100, 15x100, 12x110

Seated cable row: 12x100, 12x100

Ab cable crunch crunch: 15x85, 15x85

Ab crunch machine 20x30

[DanTheManB]

I personally like to add two 30 min liss sessions at a time, until 7 days is reached. I prefer to hold off on the HIIT until the LISS isn't working anymore, as its more effective at moving stubborn bodyfat. Plus it leaves a few tricks up your sleeve for later in prep.

7 days cardio this early = a dead mother fuker in a few weeks. drop some cals cole

[Work-Hard]

7 days cardio this early = a dead mother fuker in a few weeks. drop some cals cole

As his body didn't respond the way he wanted to his recent macro drop, I still think adding more cardio is the way to go.

Also, nobody said he had to go straight to 7days. I recommended increasing 2 days at a time (add two days a week and see if your weight drops off, if not add 2 more days to following week). Plus, do you really think walking 30mins a day is going to wreck him? I don't mean argue, but just because something works for you doesn't automatically mean it will be optimal for somebody else. I was just giving him my opinion. To each his own.



I personally would rather walk 30mins a day (at a decent pace) keep my cals high, and utilize the fat burning, physiological benefits of exercise, as opposed to sitting around and being hungry.

Again, Cole the decision is ultimately up to you, there are many ways to skin a cat, and the most important thing is to take your time, learn your body and dont be afraid to experiment with things out of the norm. Keep your eyes set on that 1-2lbs per week goal.

[DanTheManB]

As his body didn't respond the way he wanted to his recent macro drop, I still think adding more cardio is the way to go.

Also, nobody said he had to go straight to 7days. I recommended increasing 2 days at a time (add two days a week and see if your weight drops off, if not add 2 more days to following week). Plus, do you really think walking 30mins a day is going to wreck him? I don't mean argue, but just because something works for you doesn't automatically mean it will be optimal for somebody else. I was just giving him my opinion. To each his own.



I personally would rather walk 30mins a day (at a decent pace) keep my cals high, and utilize the fat burning, physiological benefits of exercise, as opposed to sitting around and being hungry.

Again, Cole the decision is ultimately up to you, there are many ways to skin a cat, and the most important thing is to take your time, learn your body and dont be afraid to experiment with things out of the norm. Keep your eyes set on that 1-2lbs per week goal.

this makes more sense

[AustrianOakJr]

I also would like your in put on my macros. Im trying to figure out when I should incorperate some form of refeed/cycling. My current macros are a consistent:

Cals:2830
Fat:70g
Protein:250g
Carb:300g

Im still at about 219/218 so that I havnt lost a pound from last week. I want to becareful not make any crazy changes that would be detrimental but I do want to be on point always. Ill be getting a prep coach as soon as I can afford it but in the mean time im curious about what you guys think as far as when to add in some form of cycling/refeed and how go about manipulating cals/macros.


I start implementing refeeds within the first few weeks of dieting. Sometimes its hard to tell if you lost weight in a weeks time b/c of water fluctuations and inconsistency but if you are sure you havent lost any weight in a while, i would probably slash 25g of carbs and maybe 5g of fat and then add one refeed day. I would drop fat and protein on that day. Maybe 220P/400C/50F or something along those lines.....If you made these adjustments you would be increasing your total deficit by around 700 cals a week. But you would be getting that nice carb spike once a week.

[co1e_train]

Gentlemen,

I appreciate the input. As of right now im going to up cardio by 2 30min sessions which brings me to 4 a week. I like idea of having more calories coming in so that my metabolism will keep firing.

At the end of this week, depending on if I loose weight or not i will then decide to either make a macro change or add more cardio sessions as well as a refeed.


I will be getting to use a new camera within the next few days so I can through up pics. I have no idea where my cord to the other camera went.

Thursday, 12/30/10
Training: Arms-Hypertrophy
Cardio:30mins liss

Smith Machine Close Grip BP: 15x155, 15x165, 10x175

EZ barcurls: 15x65, 12x65, 9x75/8x55
Superpump here for sure.

Incline bench skull crushers:15x75,12x75,10x85
ssw
Reverse incline spider curls: 15x25s, 12x25s, 13x25s

Cable press down:15x50, 12x60, 15x60

Db Hammer curl: 12x30s, same, same

In other news, I have tentatively decided on a show date. There are show April 30th and May 7th here in the great state of Virginia that I am thinking about. Ill post more info from the sights when I have a second to sit down and deeply peruse the info more so you guys can give input.

[co1e_train]

Friday, 12/31/10
Training:Legs
Cardio:None

SM Squat: 15xbar, 15x135, 12x225, 12x255, 5x275
Nice and deep on these. Havn't squatted in the past two weeks so it was solid.

1 leg leg press: 15x1pps, 15x1pps+25, 10x2pps/20x2pps(2 leg)
These where too light, even for hypertrophy in the 10-15 range.

1 leg leg raise: 15x100, 15x100, 10x155
ssw Bodyweight lunges across gym.

Calf raises on leg press machine: 12x230, 15x150, 20x150


Ive recently been doing all my calf raises super slow so I can take any "bouncing" off my achilles so that my calves do all the work and im finding it amazing how seemingly light weight taxes the muscle so much.


Saturday, 1/1/11
Training:None
Cardio:27mins LISS



Happy New Year everyone!

[co1e_train]

Monday, 1/3/11
Training:Hamstrings/glutes- Power
Cardio:18mins (15 eliptical, 3 bike) Liss/Miss
Weight:218

HS iso leg curl machine:8x75, 7x85, 6x95

Rope pull throughs: 15x65, 15x65, 10x65

Seated Leg curl:8x220, 7x235, 6x235

Ab crunch: 20x85, 15x85, 15x85

Was pressed for time today. I wanted to hit more hams with the time I had so I opted not to rack pull today. I supposed I could have gone for SLDL but when I got there the one bar available for squats/dls in my gym was being used so I just stuck to machines.

Also made a macro change today.

OLD

Cals:2830
Pro:250
Carb:300
Fat:70

NEW
Cals:2685
Pro:250
Carb:275
Fat:65

Not a huge jump but since i was only at 218 today (which is about a pound hopefully within the last week) I felt that it was time to make a change to keep things. That coupled with the 4 sessions of 30min liss cardio outta hopefully keep things going a bit better.

thoughts?

[co1e_train]

Tuesday, 1/4/11
Training:Chest/Shoulders - Heavy
Cardio:28mins of LISS

HS Incline Press: 8x70ps, 6x80ps, 5x85ps

HS Shoulder press:8x70s, 8x80s, 5x90s

Decline BB press:7x185, 5x185, 4.5x185
Last rep wasn't full ROM

Bent over DB laterals:12x25s, 8x30s, 8x30s

Seated DB raise machine: 8x40db 8x115, 8x115, 8x40s

HS Shrugs: 8x3pps, 5x3pps+25, 5x3pps+25

SM upright row:2x185/3x185, 5x155, 5x135
Hadn't done these in a while so when I opted to do them I got a little over zealous with the weight

Pec-Dec: 12x115, 8x130, 8x130


I was then a less then optimal mood when I went to the gym but the workout picked up and turned out to be not so bad.

[co1e_train]

Wednesday, 1/5/11
Training:Back - Heavy
Cardio:None

Rack Chins:13xbw, 11xbw, 10xbw
Up 1 rep from last week. Opted not to add weight b.c it seemed harder today.

Db Bent over row:8x60s, 7x65s, 5x75s
Cash money

HS Iso- Low row:8x100, 8x100, 5x110

Lat pull down machine:12x145, 7x175, 8x160
This machine is awesome, I feel like it hits my lats way more then the cable.

AB Cable crunch: 20x85, 12x100
Ab crunch machine:20x30lbs, 20x30lbs



This was a good workout today. Really felt it all over the back.

[co1e_train]

Thursday, 1/6/11
Training:Arms- Heavy
Cardio:none

SMCGBP:8x195, 5x205, 4x205/2x185

BB Curl: 7x90, 5x95, 7x85
The second set was tough so decided to drop weight a bit.

Incline Skull crushers:8x95, 8x85, 8x85
95 was a tad too much, didn't feel like I could get the same ROM.
ssw

Spider db Curl: 9x30s, 8x35s, 8x35s


Called it quits after this. I have felt quite wornout/exhausted lately, more then usually and it was certainly showing while training today. I think this is because I have been in the habit of going to bed later and getting up early while on break and not getting adequate rest. I can tell this is taking a toll on my CNS and making feel more run down. At first I thought it was the trying I was doing, but I dont think the alternating of hypertrophy and heavy weeks is the cause. So Im going to see what that does for me.

[co1e_train]

Friday, 01/7/11
Training:Legs -heavy
Cardio:30 mins: 15 eliptical, 15 walk on treadmill, partial incline, 3-4miles per hour.

SM Squat:8x135, 5x225, 6x275, 6x295,5x315, 9x135
Havnt gone heavy on squats in the past two weeks so 315 was a bit tougher then it norm was. Im hoping that by next time I have a heavy week Ill be able to up the weight.

2 leg leg curl:10x190, 10x190, 10x190
These were great for a good squeez at the top. Stretched in between each set.

Lunges: bw+30lbsx 1 trip across gym, bwx1trip across gym
Went wide and at a slight angle to try to hit the glutes more. Quite frankly I felt like I was wasting my time doing these but nonetheless.

BB Calf Raises on SM: 20x135, 20x135, 20x135
Decided to go lighter on these so I can focus on making sure I was going slow so my achilles didnt take over.


All in all a pretty good heavy leg workout. Quads had a pretty decent pump.

Nutrition wise I tried making some "prep-friendly" pizza with low carb tortilla's, fat free cheese, and turkey with different peppers/mushrooms. They were alright but not the greatest. Anyone have any sweet recipes for prep?

[co1e_train]

Saturday, 1/8/11
Training:Off
Cardio:None
Weight 216

No training or cardio today. I have one session to do this week and decided to do it tomorrow b/c it snowed last night and was quite windy today. Scale said 216 today so thats two lbs down from this past week.

So the shows im tentatively looking at our April 30th and May 7. However i realize I still carry a decent amount of fluff (pics coming soon). I do not want to "crash diet" to try to make stage shape in time for these shows and I also do not want to look stupid so If the time comes and im still not where I need to be then ill pic a later show. Not to worry though as I will be going balls to the walls as if I has doing those shows. Im gonna shoot for those two but we will see as time progresses.

-the train

[co1e_train]

Monday, 1/10/11
Training:Hams/calves-Hypertrophy
Cardio:30mins LISS, walk around neighborhood.


Rack DL: 13x275 (lower set bar), 11x315, 12x325

HS ISO leg curl:14x55, 12x55, 10x65

Seated CR:12x90, 10x90, 15x90

Seated Leg curl:15x190, 12x190, 10x205

Ab cable crunch (side to side and middle): 10x50 (each side and middle), 10x60, 10x60



So lately (for the past few weeks) Ive been under a decent amount of stress over various issues. However, today and another time this week that stress was alievated. I say this because It greatly effected my attitude towards training which I thought was interesting to note in that how even a negative attitude in one area can indirectly effect one's output in another area. I can already tell my attitude just to training has changed for the positive and im greatly looking forward to tomorrow's session. Just thought Id monologue this and just see if anyone else has ever felt similar in regards to prep.

Im perspectively 16 and 17 weeks out from the shows im thinking about doing. When I throw up pics you guys can tell me what you think; if ill be ready by then or if I should do some later ones.


Tues 1/11/11
Chest/Shoulder-Hyper
Cardio:30min liss (walk around neighborhood)
Weight: 216/215 this morning


Incline press: 15x50(HS), 12x55(DB), 9x60s(DB)/3x40s
HS Shoulder press: 14x65, 11x65, 12x65

HS Shoulder press: 14x65, 11x65, 12x65

DB Lateral raise:12x30, 12x25, 12x25

Decline BB press: 11x160, 10x165, 5x175/7x135

Lateral raise machine:20x80, 12x85, 10x95

Bent over db raises: 15x20s, 12x20s, 12x20s
ssw Pec Deck: 15x105, 13x115, 8x120/3x110

HS Shoulder shrug: 20x1pps, 15x2pps, 12x2pps+25

So im finding that on most chest pressing movements I feel it more in my upper arm/shoulder/shoulder joint then I do in my chest. I have tried keeping my elbows in and focusing on contracting the chest but I havnt been able to feel like when I do a chest exercise. Any tips or thoughts?

[co1e_train]

Couldn't make it to the gym today b/c of snow but it will work to just add back movements tomorrow with arms.

[co1e_train]

Thursday, 1/13/11
Training: Arms + Back hypertrophy
Cardio: 15mins of eliptical, 15mins of walking on treadmill at moderate incline.

SM CGBP:14x160, 11x170, 10x170

EZ Bar Curl: 12x70, 12x70, 7x75/3x75

DB Bent over row:15x50s, 10x55s, 10x55s
Really felt these in the left lat which is good considering how BB rows were frustrating.

Rope Over head press:12x85, 12x85, 15x90
Not sure why I was able to do 15 with 90

Lat Pull down:12x130, 11x100(cable) <-- some chick took the machine i was doing for pull downs) 15x130

Ab crunch machine: 20x30lb, 20x30lb

Friday, 1/15/11

Cardio:30mins walking
Weight:214/215
1 leg leg press: 16x1pps, 15x1pps+25, 12x2pps, 10x2pps+25
18x5pps( 2 leg), 12x7pps(2 leg)
Opted for higher volume leg press today instead of leg press and squat. It was interesting to see that my local gyms leg press machine's angle seemed to put a decent amount of stress on the hamstrings and glutes and not just the quads which I thought was good as I feel most of the time when I LP my hams/glutes are neglected.

Leg raise:12x105 (1 leg) 12x105(1 leg) 12x145(2 leg)

Leg press machine calve raise:20x150, 12x210, 10x270

BACK TO SCHOOL TOMORROW! Im getting sick of training by myself lol

[co1e_train]

Im back and settled into my dorm and ready for classes to start tomorrow. My friend who took progress pics of me while here at school no longer has his camera so im in the works trying to find someone's to use. Im sitting at 215 right now and made a few adjustsmets, please tell me what you think.


OLD MACROS:
Calories:2685
Carb:275
Fat:65
Protien:250

4 cardio sessions per week at 30mins LISS/MISS


New Macros as of today:
Calories: 2540
Carb:250g
Fat:60g
Protein:250

Cardio now at 5 sessions a week at 30 mins LISS/MISS

Seeing where I am now (and will hopefully be able to show you all soon) I feel like I need to get things moving a bit faster pace. I don't think the adjustments i made are huge but hopefully enough to really get me moving.

Tell me what you think, if this is too big of a jump or not. It looks like I wont be able to hire any help for this prep at the present time so ill be relying on the boards here as well as my friend and fellow natty bodybuilder here at school for guidance. Im actually excited about the opportunity to learn alot about my body!

[bwelch1985]

We really need those pics brah! Get them up ASAP for much more detailed advice:)

[AustrianOakJr]

We really need those pics brah! Get them up ASAP for much more detailed advice:)

Yep...gotta keep these logs stocked with pics. Or some training vids.....maybe some circus side show tricks? Something! ;)

[co1e_train]

Yep...gotta keep these logs stocked with pics. Or some training vids.....maybe some circus side show tricks? Something! ;)

Haha im all out of tricks at the moment. Im asking around to try to find someone with a camera, hopefully within the next day or so.

[co1e_train]

Monday, 1/17/11
Hams/Calves: heavy
Cardio: 300 calories burned on elliptical, just under 30mins

Deadlift:10x135, 5x225, 8x315, 5x345, 5x315
Shot for 365 but it wouldn't come up

Lying leg curl: 10x4plates, 7x5plates, 5x5plates

Seated leg curl: 10x210, 8x230, 7.5x250

Seated Calf Raise:7x140, 8x140, 8x140

Ab cable crunch: 20xstack (cable got jacked) 20x130(machine), 15x150(machine)

Felt great to be back in the LU gym with my training partner.

Still havn't found a flippin camera! Im gonna go continue the hunt tonight on the dorm.

[co1e_train]

My gf had a camera all along and I didnt even think to ask her lol. Here they are. Please be honest, I think im behind.


http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3057.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3056.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3055.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3054.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3052.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3052.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3050.jpg

http://i898.photobucket.com/albums/ac188/co1etrain/DSCN3048.jpg

[co1e_train]

Im not sure why the quality is bad, it looks sharper and a bit better.

Edit: New macros are above, new refeed macro is
Calories:2805
Carb:385g
Protein:215g
Fat:45g

[co1e_train]

Tuesday, 1/18/10
Training: Chest/Shoulders- Heavy
Cardio:25min LISS- walk

Incline db press: 8x70s, 6x75s, 5x80s
Was surprised I was able to get up the 80s

Seated db shoulder press: 7x75s, 6x75s, 6x75s

Decline BB press: 3x185/6x165, 8x165, 6x175
185 was a tad much

DB lateral raise: 10x30, 8x35, 10x35

Pec Dec: 10x130, 8x150, 7x150

DB bent over raise: 10x25, 10x25, 10x25

lateral raise machine: 8x110, 8x110, 6x110

Flat bench machine: 8x180, 6x185, 12x90
Went light on the last set just to squeeze blood into the muscle

Octagon bar Shrug: 8x275, 8x245, 6x245

Was feeling really good in the gym today. Idk if it is b/c its a refeed day or what but I was just able to crank out the volume.

[co1e_train]

Wednesday, 1/19/11
Training: Back-Heavy
Cardio:300 cals burned on elliptical

Db row: 8x65, 7x70s, 8x70s

T-Bar row:10x3plates, 8x3plates, 6x3plates

Lat pull down: 8x108, 8x108

Seated Cable row (wide grip): 9x108, 8x120, 8x120

Ab cable crunch:20xstack, 20xstack, 15xstack

Leg raises: 5 sets for 10 reps, 10 second count in between sets.

Really good back workout today as well as cardio session. Just plugging away at the moment.

[co1e_train]

Friday, 1/21/11
Training:Quads, heavy
Cardio: 100 calories burned on stair stepper, 100 calories on elliptical

BB squat:7x275, 5x295, 3x315
First time bb squatting in about a month, These weights feel heavier. For example could only do 3 reps of 315 opposed to the norm 5-8 reps.

Hack squat: 8x2pps, 6x275, 8x3pps

Leg raise, 2 leg: 12x170, 11x190, 10x210

Standing CR: 12x140, 8x230, 5x320

Last set of these was a bit much.

Decent leg day today. I didnt feel my typical "amped up" feeling but I was glad I was able to hit 315 on bb even tho it was just for 3. Cardio was a bit short today because i was late getting to the gym

[co1e_train]

Just an update everyone,


Currently my daily supplementation is a generic multi, fish oil (2 caps twice daily), D3 (5000iu twice daily) vit C, vit e, Creatine monohydrate (5 g post workout) Xtend (4-6 servings a day.

Cardio: 5 25-30 min sessions a week.

weight 215 (according to gym scale)

According to last week pics (will put up more here in a next couple days) what do you guys think I should adjust or what I might considering changing to keep loosing. My macros are listed above as I changed them last week.


Thanks!

[bwelch1985]

How far out are you and what is your weight loss pattern so far?

You've definately got a ways to go honestly. We're all so much fatter than we think at the starting point....I know I sure was!:) All you can do is keep grinding away and make sure the scale is consistently trending downward at 1-2lbs/week.

[Work-Hard]

If the scale isn't moving I would start dropping calories from your carbs as your fats are already low. I find that dropping a couple hundred cals at a time gets things moving, assuming you already hitting your cardio limit for the week.

[co1e_train]

Thanks fellas for the input. I know i have a long way to go for sure. Depending on what I weigh tomorrow Will determine if I drop carbs. If I do ill prob drop them down to 200g. That would be a 200 calorie drop.

[Work-Hard]

if your carbs are at 385 as listed above, dropping them to 200 would yield a 740 cal drop.

[co1e_train]

if your carbs are at 385 as listed above, dropping them to 200 would yield a 740 cal drop.

Those are my refeed macros for every chest/shoulder day which is every tuesday so once a week. My normal regular day carb limit is at 250 so I thought id lower my regular day carbs to 200 which would be a 200 calorie drop and then adjust my refeed to 300-325g

[co1e_train]

Monday, 1/24/11
Ham/Calves/abs- Hypertrophy
Cardio:230 cals burned on elliptical
Weight: 214 after 1 meal

New MACROS:

Calories:2340
Carbs:200g
Fat:60
Protein:250g

Dropped carbs by 50 to really get things rollin

Deadlift: 12x165, 10x295, 10x315
Yeah buddy on the 315 by 10, felt so good!

Lying 1 leg leg curl: 12x70, 12x70, 10x80

Seated Calf raise: 12x90, 11x90, 12x90

Seated leg curl: 15x90 (1 leg), 15x190(2 leg), 11x210

Ab crunch machine: 20x130lbx3


Done and done. Will hopefully get my hands on a camera soon so I can throw up moar pics!

[co1e_train]

Wednesday, 1/26/11
Back-Hypertrophy
Cardio:300 cals burned on elliptical.


DB Rows: 12x55's, 11x55s, 9x60's

T-Bar Row: 15x2plates, 13x2plates+10, 10x2plates+25

Lat pull down:13x108, 10x108, 10x108

Seated bar rows (varied grip): 10x96, same, same


Pretty solid back workout today. Focused on getting a good squeez and getting a good pump.

[co1e_train]

Friday, 1/28/11
Quads:Hyper
Cardio:300 calories burned
Weight:213

BB squat:15x225, 11x245, 10x255

Leg press: 15x5pps, 11x6pps, 10x6pps, (8x4pps, 8x2pps) drop set
Quads were dying after the super set

Standing Calf Raise: 17x90, 15x140, 15x225
So for whatever reason i really feel this in my glute/ham tie in area when performing this lift. Anyone else feel this ever?

1 leg leg raise: 12x90, 12x90, 10x90
Good squeeze at the top of each rep.

Ab crunch machine: 25x130, 25x150, 25x150

Scale dropped today which is good. Sorry I havnt updated in the past two days. This week and the next are gonna be super hectic for me and I will do the best I can to keep up with it. Look for pics this weekend. Any feed back you guys can give me I will greatly appreciate!

[co1e_train]

Heres a new dose of pics. I can tell ive thinned out more as I can see it and feel for sure. Any feedback welcome!

http://i898.photobucket.com/albums/ac188/co1etrain/DSC00671.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00672.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00673.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00675.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00676.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00677.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00678.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00679.jpg

[co1e_train]

http://i898.photobucket.com/albums/ac188/co1etrain/DSC00680.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00681.jpg

[co1e_train]

Also wanted to mention this,

Looking are where im at, Im thinking that i will most likely not be where I want to be come may 7th in terms of how lean I want to be when stepping on stage. Im going to continue to kill it to try to be ready by then but I am not going to crash diet or legit kill myself. Id rather push the show date back to later in the summer and have more mass on my frame instead of crash diet hard and lose alot of muscle.

My current cardio regiment is:
3 sessions of medium to HIIT burning 300 calories
2 sessions of LISS at 30 mins

Macros are above.

With that being said id like some of your guys' feed back as far as if I should change anything diet/cardio wise with the possiblity of pushing the show date back or should i continue on what im doing based on the pics above.

Man i want a prep coach bad. Need the monies! But I appreciate you guys helping me!

[co1e_train]

Monday, 1/31/11
Training: Ham/Calves- Heavy
Cardio:300 cals burned on elliptical


DL:6x325, 5x345, 5x355
Felt good pulling the 355 for 5

Lying leg curl:9x5p's, 7x5p's, 6x5p's/6x3ps

Seated CR:5x180, 8x160, 10x140

Ab crunch machine: 15x170, 12x190, 10x210

Seated ham curl:12x130, 7x170, 5x210

[co1e_train]

Tuesday, 2/1/11
Training: Chest/Shoulders- Heavy
Cardio:30mins LISS (walk around campus)

Incline DB: 10x70s, 5x80s, 5x80s

DB Shoulder press 8x75s, 7x75s, 4-5x80s

Decline BB press:9x170, 10x180, 6x190
Started too light

Db side laterals:10x35, 10x35, 8x35
Done one side at a time

Pec Dec:8x150, 7x150, 7x150

Face pull: 10x72, 9x108, 10x96

Lateral delt raise machine: 8x110, 10x90, 9x90


DB shrugs:10x90s, 8x100s, 8x100s


Was surprised I was able to hit the numbers I did on incline and db shoulder press. Refeed today so that may contribute to it a little.

[co1e_train]

Hey everyone just wanted to update everyone. This past week I have been going through a very rigorous tryout process for being a RA here at Liberty University. It has been extremely time consuming so thats why I havnt been on the boards or posting, just wanted to let every one know.

[co1e_train]

Monday, 2/7/11
Training:Hams/Calves
Cardio:500 cals burned on elliptical, (40 ish mins) (miss/hit)
Weight:212

(warm ups excluded)

DLs: 13x275, 10x300, 8x325
A little bounce happy on the first and second set so I gotta slow it down

1 leg lying leg curl: 12x75, 12x75, 10x80
Ouch

Seated CR:15x90, 12x90, 15x90

Seated leg curl: 15x190, 15x210, 10x230

Ab crunch machine: 4x25x130

Leg raises: 3x20(bw)

Pretty solid today. Im pretty eager to find out if I made RA or not. I dont find out till wednesday. Now off to practice posing as best I know how, pics outta be up tonight Lord willing.



-God bless

[co1e_train]

Tues. 2/8/11
Chest/Shoulders
Cardio: 285 calories burned on elliptical
Weight:211


Incline DB press: 15x60s, 10x65s, 8x65s/5x40s

Db shoulder press: 15x55s, 12x55s, 10x60s,

Flat bench machine: 13x70ps, 10x75ps, 5x75ps/6x45ps

Lat db raise:15x25, 12x30, 12x30

Decline bb press:14x160, 9x170, 7x170/4x135

Lateral raise machine: 12x70, 9x90, 11x70

Face pull: 12x84, 12x84, 12x84

Cable flyes:15x48, 9x60/4x48, 8x160/2x48

DB shrugs: 15x85s, 13x85s, 11x85s

Did a lot of drop sets today. Intensity was good as my partner and I worked to keep rest periods not much longer then 1.5-2 mins which deff makes a big difference.

[co1e_train]

Wednesday, 2/9/11
Training: Back- hypertrophy
Cardio:485 cals burned on elliptical ~40mins

DB row:12x60s, 11x60s, 10x65s

T-Bar row:15x2ps+10, 12x2p's+20, 10x2p's+25

Lat pull down:15x108, 12x108, 11x108

Seated bar row:10x108,10x108, 10x108

Cable crunch: stackx20, stackx15, stackx15

In and out today. Back days are always quite short.

I was selected to be an RA for next year and i am super pumped!

[co1e_train]

Thursday:2/10/11
Arms: Hypertrophy

SM CGBP:15x175, 11x185, 12x185

EZ bar curl: 15x70, 13x70, 10x75/6x45

Incline Skull crusher:15x75, 15x80, 10x85

Incline db curl: 7x25s/8x30s, 12x30s, 6x30s/6x20s

Hammer curls:15x30s, 12x30s, 10x30s, 5x20s
ssw
Cable press down (varied grips): 15x84, 12x120, 12x120

So on some movments ive been able to increase weight and or how many reps I can do which I find a little odd given that im in a defficit. Anyone have any thoughts on why that may be happening? I like it tho

[co1e_train]

Friday, 2/11/11
Training: Quads/Calves- hypertrophy
Cardio: 480~cals burned on an assortment of cardio machines (gym was closing so couldnt get to that 500)

Warm ups excluded

BB squats:13x245, 12x255, 10x275
I am surprised at how my strength has gone up a bit (or so it seems) on some movements.

Leg press:16x5pps, 13x6pps, 8x7pps/2x6pps

Standing Calf raise machine: 15,15,15
The calf raise machine we use is a hack squat machine and we lift like the whole machine plus weight so idk really know what kind of weight we used.

1 leg leg raise: 12x110, 15x110, 10x130

Quads were fried after wards. We have been focusing on keep rest times only 90-120 seconds so the workout is much more taxing.


Nudz soon!

[co1e_train]

Monday, 2/14/11
Training:Hams/Calves/Abs
Cardio:500 cals burned on elliptical
Weight: 208! YEAH!

Warm ups excluded

Deadlift:5x325, 5x345, 3x365
Whew, 365 was tough but I got it

Lying leg curl: 8x5plates+10, 7x5plates+10, 5x5plates+10

SLDL (on short platform): 7x225, 8x185, 6x225

Seated Calf Raise: 8x160, 7x160, 7x160
I think it was 7 on the last two, I can't remember exactly tho

Abs:

Weighted ab crunch: 25 w/med ball, 20 w/25lbDB/5xbw, 20 w/25lbDB/5xbw

Legs out then pushed into the air: 3 sets by 20


Thats all she wrote! I will say tho that this is the first Vday ive been singe in a few years so its some what of a bummer but thats ok because i know "the one" is out there

[fimblez]

Monday, 2/14/11
Training:Hams/Calves/Abs
Cardio:500 cals burned on elliptical
Weight: 208! YEAH!

Warm ups excluded

Deadlift:5x325, 5x345, 3x365
Whew, 365 was tough but I got it

Lying leg curl: 8x5plates+10, 7x5plates+10, 5x5plates+10

SLDL (on short platform): 7x225, 8x185, 6x225

Seated Calf Raise: 8x160, 7x160, 7x160
I think it was 7 on the last two, I can't remember exactly tho

Abs:

Weighted ab crunch: 25 w/med ball, 20 w/25lbDB/5xbw, 20 w/25lbDB/5xbw

Legs out then pushed into the air: 3 sets by 20


Thats all she wrote! I will say tho that this is the first Vday ive been singe in a few years so its some what of a bummer but thats ok because i know "the one" is out there

i dont think your genetics are primed for bodybuilding

[co1e_train]

i dont think your genetics are primed for bodybuilding

lols cool story bro


Doesn't really matter to me if they are or not. Plenty of guys whose genetics "aren't primed" or bb yet still achieve greatness at a high level so take your comments else where. I will be the absolute best I can be. No one cares for a second what you or anyone else thinks.

[co1e_train]

Tuesday, 2/15/11
Chest/Shoulders:Heavy
Cardio:200 calories on elliptical, 200 calories on stair master

Incline db Press: 7x75s, 6x75s, 4x75s

Shoulder press: machine: 8x80ps, 6.5x100, 5x100ps

Pec Dec:8x150, 7x150, 5x150/2x130

Cable Lateral raise:7x24, 8x24, 7x24

SM Incline press: 5x185, 4x185, 3x185

Lateral raise machine: 9x110, 7x110, 5x110

Face pull: 12x96, 9x108, 8x108

Db Shrug: 10x100, 8x110s, 5x120s


Didn't have my normal training partner with me today so I didnt go higher in weight or do a few movements bc I didnt feel safe without the spotter.

[co1e_train]

Next set of pics. I think its been 2 weeks since ive put up pics


Judging by where I am at now I do not think I will be ready to compete on the May 7th show which I tentatively planned for. I could probably crash diet hard but I know I would end loosing alot of muscle and not come in at the best I can possibly be. Unless I have a misconception of where Im at, im going to push the show back to june/july and do one then. I want step on stage when im good and ready but I dont feel like 12 weeks is enough time. What do you guys think?

http://i898.photobucket.com/albums/ac188/co1etrain/DSC00683.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00684.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00685.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00686.jpg
http://i898.photobucket.com/albums/ac188/co1etrain/DSC00687.jpg
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[co1e_train]

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[co1e_train]

Wednesday, 2/16/11 (MY BIRTHDAY!)
Back: Heavy
Cardio:465 cals on elliptical ~38mins
Weight:209

Rack Chins: 10xbw, 9xbw+45, 8xbw+45

Db Rows:8x80s, 7x75s, 6x75s
80s were tad much as feel like i couldn't get the same contraction so i dropped it down which was much better.

T bar rows: 7x3p's+25, 7x3plates, 6x3p's+25

Lat pull down:8x132, 8x132, 8x120, 9x96

Seated Cable row (different grip each set): 8x120, 7x120, 6x132

Cable Crunches: 3 sets, 20,20,15 by whole stack

Leg raises: 3x20


Well its my bday today. 20 years old! What?! time flys! Enjoy life to its fullest everyone for it is a beautiful gift from God!