the wrkoutfrq's journey to prove his namesake [Archive] - Page 2

wrkoutfrq

03-18-2011, 03:27 PM

sub'd. i have seen you post on some of the journals that i follow. looks like you've lost a few lbs recently, is that intentional? doing a pre-summer cut? pic you posted on 3/5 looks pretty good. i'd estimate your bf around 11%. is that about what you're thinking it is? (i know it's kinda hard to estimate).

i think your squats are pretty strong man. almost this whole winter i had to skip out on them due to a nagging injury. so i haven't been able to go above 185 for reps in awhile. keep it up!

thanks man, yea i was doin a slow cut for spring break... done with that for now, i'ma try and really slowly bulk to not add any BF... 11% is about right, wish it were lower lol.

thanks for the kind words on the sqauts, i LOVE doing them (weird i know). i actually just got over a minor injury in my hip flexor from squats, just takes time

wrkoutfrq

03-18-2011, 03:39 PM

Training
Back/bi's hyper

One Arm DB Rows
3x110*10

Neutral Wide Grip Lat Pulldown
2x140*12

HS Low Rows
2x2pps*12

HS Pullover Machine
2x2pps+20*15

DB Curls
3x35's*10

Preacher Curls
2x65*12

HS Bicep Curl (One Armed)
2x35ps*12

DB Hammer Curl (both arms simultaneously)
2x30's*15

Cardio
PWO LISS
10min Run
10min Incline Walk

Diet (C/P/F)
2100.95 kcal
211.5/195.5/52.55
(prolly a little more cuz of some stuff i forgot to add to my log, so more like 2130ish)

Notes
great workout today, got a great pump in my back and bi's, really hammered them well. was a little tired today, but it's all good. still a little smoothed out, but i think that could be due to dehydration (yes srs). i noticed the whole time i was on spring break i wasn't lifting, yet i always looked crisp, and besides drinking the only other thing that was different was i drank a lot of liquids, so i've upped my water intake to ~1.5 gallons, give or take a few ounces. weight this morning was 150.8, i'll try these cal's for another week, and it i don't see much of a change i'll drop some more cardio, and maybe add some cal's. i wanna start this off right by keepin the little leanness i have. tomorrow is legs, and i'm debating whether or not i need to refeed... we'll see

wrkoutfrq

03-19-2011, 12:31 PM

Training
Legs/shoulders hyper

Squats (speed)
6x135*3

Leg Press
3x6pps*10

Smith Front Squats
3x135*12

HS Kneeling Ham Curl
3x45/side*12 (big PR)

HS Iso Leg Extensions
3x60/side*15

Good Mornings (ham focus)
3x105*15 (PR)

Seated Calf Raise
3x2plates*10

Smith Standing Calf Raise
2x225*12

Seated Lateral Raise
3x35's*10

HS MTS Shoulder Press
2x80/side*12

Supported Rear DB Lateral Raise
2x45's*12

Seated DB Bent Over Lateral Raise (palms back)
2x30's*15

DB Shrugs
2x80's*15

Cardio
LISS
30min Incline Walk

Diet (C/P/F)
2100.95 kcal
211.5/195.5/52.55

Notes
great workout today, first sight of PR's for the offseason, even at low cal's. there were some really big guys working out hard today in the gym and watching them blast some big weights was motivating for sure. weight this morning was 150.2. i'll weigh in tomorrow morning for a weekly weigh in and see how much my weight has changed. i opted not to do a refeed, based on my weight not having moved in a couple days (net wise anyway). my nutrition is prolly a little higher today than i reported just because it's hard to gauge the cal's of sugar free syrup, plus i replaced a meal that normally uses cottage cheese with some greek yogurt, needed the probiotics. i'm really liking the one meal's carbs replaced with veggies. it may be a pain to keep track of the macro's, but i happen to love veg, so it's all good. til tomorrow, stay breezy!

wrkoutfrq

03-20-2011, 06:50 PM

Training
Abs

Rocky/bruce lee style leg raises (whole body)-3 sets to fail
Weighted leg raise - 3 sets

Cardio
HIIT - sprints
5min jog W/U
12xSprint (15/45)
5min jog cooldown
10min incline walk

Diet
2106.95 kcal
203.5/205/52.55

Notes
not much to note today, had a fantastic HIIT session, really got things moving. i was thinking in the middle of my rests for HIIT, if i'm hitting every other muscle group 2x a week, why not abs? so i decided to make today my power abs day (lol). if you've ever watched rocky or bruce lee's training, you know what i meant about the leg raises. it's where instead of raising just the legs, i kept my shoulders on the bench and back off, etc, to failure... WOW was it hard. weight this morning was 149.2. my average weight this week was 150.2, so right at where i was after the break, down a full pound from just before the break. we'll see what my weight does this week before i touch my cal's etc.

wrkoutfrq

03-21-2011, 05:14 PM

Training
Upper Power

DB Press
80*4 (fuuuuu)
2x75*5

Weighted Dips
BW+45*8
BW+50*6
BW+55*4

supported Rows
3x3plates*5

Neutral Grip Lat Pulldowns
8*180
6*190
4*200

HS Shoulder Press
3x2pps*5

Lateral Raises (a lil different form, focus on medial/rear delt)
3x8*35

Cambered Bar Curl
3x95*5

Skull Crushers (layne style ,aka behind the head)
3x80*5

Cardio
20min Elliptical

Diet (C/P/F)
2106.95 kcal
203.5/205/52.55

Notes
good workout today, not great... for some reason i lacked a bit of energy today, even though i upped my cals by 50 (i know not much, but it's all good). i was thinking last night and realized that i hadn't actually increased my cals from where i was cutting at. so i decided to add some carbs (~50cals worth). weight this morning was 150.6, not lookin the best, but not bad either... tomorrow is lower power, time to really hit some weight!

wrkoutfrq

03-22-2011, 04:25 PM

Training
Lower Power

SQUATS!!! (to below parallel, with perfect form and slow tempo....)
3x225*5

SLDL/RDL hybrid
235*8
245*6
255*4

V-Squats
3pps*8
3pps+10*6
3pps+20*4

Glute Ham Raises
2xBW*8

Leg Extensions
2x150*8

Cardio
None

Diet (C/P/F)
2148.95 kcal
215.5/203.5/52.55

Notes
bad, bad day today... had a crap day to begin with, i bombed an important test, so needless to say, my mood was horrid. then everything felt heavy in the gym, legs were still sore from saturday's hyper w/o, just not a good day. weight this morning was 150.8, looking forward to a macro jump. that or a cut back in cardio, to give my legs some time to recover lol. another test tomorrow, so update may involve alcoholic posting lol... so stressed/depressed/angry/burnt out/disappointed all in one. maybe tomorrow will be better

wrkoutfrq

03-23-2011, 04:16 PM

Training
Abs/traps

BB Shrugs
3x315*6

Weighted situps - 3 sets
Cable Crunches-2 sets
Leg Raises - 2 sets
Oblique twists - 2 sets

Weighted Forearm Work

Cardio
HIIT - sprints
5min jog W/U
12xSprint (15/45)
5min jog cooldown
10min incline walk

Diet
2148.95 kcal
220.5/194/54.55

Notes
another good workout today, woke up at 150.8 again, lookin a lil watery. still in a crap mood, but better now that my two tests are over. found out today the for sure date of my dad's deployment, the day before easter... FML, what a way to celebrate a holiday. gonna go eat and contemplate life for a little while

wrkoutfrq

03-24-2011, 01:02 PM

Training
Chest/Tri hyper

Flat DB Press (speed style)
6x45*3

Incline DB press
3x65's*10

HS Chest Press
2x50*12

Decline DB Press (smith was taken)
2x55*12

Cable Crossovers
2x22.5*15 (had the wrong weight last week lol)

Cambered BarCable Pressdown
3x65*10

Machine dips (smith still taken...)
2x165*12

One Arm DB SKull Crusher
2x20's*12

DB Kickbacks
2x20*15

Cardio
PWO LISS
20min Elliptical

Diet (C/P/F)
2148.95 kcal
220.5/194/54.55

Notes
great workout today, was a bit rushed so it resulted in a great pump. I wanted to try some extreme stretching but didn't have the time. weight this morning was 151.0, i'm expecting a drop tomorrow. we'll see. on a side note, got that horrid test back today, so yeah, mood = SHIIT... i think a good night of drinking is in order tomorrow lol

wrkoutfrq

03-25-2011, 11:31 AM

Training
Back/bi's hyper

Supported Wide Grip Rows (speed style)
6x1p+25*3

One Arm DB Rows
3x110*10

Neutral Wide Grip Lat Pulldown
2x140*12

HS Low Rows
2x2pps*12

HS Pullover Machine
2x2pps+20*15

DB Curls
3x35's*10

Preacher Curls
2x65*12

HS Bicep Curl (One Armed)
2x35ps*12

DB Hammer Curl (both arms simultaneously)
2x30's*15

Cardio
PWO LISS
10min Run
10min Incline Walk

Diet (C/P/F)
2148.95 kcal
220.5/194/54.55

Notes
another great workout today... i kept the weights the same as last week, even though some were light. I don't wanna burn out too early, especially since i'm still on low cals. weight this morning was 150.8, expecting another drop tomorrow, so it's good. i'm lookin a little smoothed out compared to before, but i think this is just because of water retention from more carbs and more sodium. til tomorrow!

wrkoutfrq

03-27-2011, 02:38 PM

Yesterday:

Training
Legs/shoulders hyper

Squats (speed)
6x135*3

Leg Press
3x6pps*10

Smith Front Squats
3x135*12

HS Kneeling Ham Curl
3x45/side*12

HS Iso Leg Extensions
3x60/side*15

Good Mornings (ham focus)
3x105*15

Seated Calf Raise
3x2plates*10

Smith Standing Calf Raise
2x225*12

Seated Lateral Raise
3x35's*10

HS MTS Shoulder Press
2x85/side*12

Supported Rear DB Lateral Raise
2x45's*12

Seated DB Bent Over Lateral Raise (palms back)
2x30's*15

DB Shrugs
3x95's*12

Cardio
LISS
30min Incline Walk

Diet (C/P/F)
2148.95 kcal
220.5/194/54.55

Today:

Training
Abs

Rocky/bruce lee style leg raises (whole body)-3 sets to fail
Weighted leg raise - 3 sets
High Incline Situps - 3 sets to fail

Cardio
HIT - Circuit
5min jog W/U
Circuit x 6:
30sec Mountain Climbers
30sec Squat Thrusts (w/ jump to finish)
1lap sprint (6.5 laps to a mile, ~1min a lap)
10min incline walk
5min cooldown

Diet
2148.95 kcal
220.5/194/54.55

Notes
couple of great workouts, yesterday's legs were brutal again... very sore today. was busy most of the day yesterday so no time to update. weight yesterday was 149.8. today's workout was TOUGH, thought i was gonna throw up after the circuits. weight this morning was 150.2. we'll see what it is tomorrow, but i'm already planning to up cal's again. on a training note, i tweaked something doing those damn rocky things, was scared for a min i tore an ab muscle, but i dont think so. gonna take it a lil easy on them the next few days.

wrkoutfrq

03-28-2011, 01:23 PM

Training
Upper Power

DB Press
3x80*4

Weighted Dips
BW+45*8
BW+50*6
BW+55*4

supported Rows
3x3plates*5

Neutral Grip Lat Pulldowns
8*180
6*190
4*200

HS Shoulder Press
3x2pps+5*5

Lateral Raises (a lil different form, focus on medial/rear delt)
3x40'S*8

Straight Bar Curl (cambered was taken)
3x95*5

Skull Crushers (layne style ,aka behind the head)
3x80*5

Cardio
20min Elliptical

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
OK workout, but i'm scared i've torn an abdominal muscle... it was feeling better this morning, with just a touch of tenderness, but when i got to the skull crushers and man it hurt... there's no swelling, and no bruising, but i dunno... i'll take it easy on them for the next few days, just to let them recover. weight this morning was 150.7, upped the cals to 2200 kcals a day for this week. i'll leave it as it is for this week to see what my weight does. i'm expecting a bit of an increase.

wrkoutfrq

03-29-2011, 05:32 PM

Training
Lower Power

SQUATS!!! (to below parallel, with perfect form and slow tempo....)
3x225*5 (w/out a belt, PR)

SLDL/RDL hybrid
245*8 (no belt)
255*6
265*4 (both with loose belt)

V-Squats
3pps*8
3pps+10*6
3pps+20*4

Glute Ham Raises
2xBW*8 (getting closer to no assistance!)

Leg Extensions
2x160*8 (PR)

Cardio
None

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
meh sort of workout today... sure i pumped out a couple PRs, but they didn't feel good. i tried out low bar squats today using wrist wraps thinking it might help, which it did, but not much. plus some dude tried to say i was rounding my back, which i was on my last rep since i wasn't wearing a belt (i have back issues, so i almost always need a belt). it's whatever though, i didn't argue with him. weight this morning was 151.0, might get a drop tomorrow, might not. no cardio days usually leave me heavy. my abs feel much better today, almost pain free. we'll see what tomorrow holds, i doubt i'll do much upper ab work (thats where the strain was), but i may work lower abs.

stay tuned here for a radical change in things... i've decided that once i get my new shoes in (got some adidas wrestling shoes to lift in) that i'm gonna start periodizing, and work on keeping absolutely perfect form and ROM on every lift i can. i believe that is my limiting factor as far as growth on my lifts that suck, like my barbell bench, squat, and deadlift. other lifts where i'm good with the form and ROM (like DB presses etc) have been progressing, so yeah. I'm not sure about periodization, but it seems to be a good idea. i'm not sold on it yet...

on another note, i forgot to add the weight change for the week. my weight last weekend was the same as this past sunday morning, so thats why i added cals. so just to keep track:

3/27/11 - 150.2 (+/- 0)
3/20/11 - 150.2

wrkoutfrq

03-30-2011, 04:00 PM

Training
Abs/traps

Smith Shrugs (all the BB were taken :/ )
3x315*6

lying knee raises - 3 sets
6 inch static leg raise -3 sets
Cable Side Bends - 2 sets
Knee to Chest Crunches - 2 sets

Weighted Forearm Work

Cardio
HIIT - Elliptical
5min jog W/U
Some spring W/U (pulled something doin these, so had to move to elliptical...FUFUUUU)
12xSprint (15/45)
2min Elliptical cooldown
10min incline walk

Diet
2200.95 kcal
229.5/198/54.55

Notes
FUUUUUUUUU i hate the cold weather... that plus not a good enough warm up = something pulled in my upper right quad. its the muscle responsible for lifting your knee and foot at the same time at different speeds, deep tissue, and uncomfortable as hell... i need to reevaluate my strategy for warming up because i can't keep doing this injury s*** this whole offseason...damnit...

weight this morning 150.6, yes pissed, yes outta here for now

wrkoutfrq

03-31-2011, 03:32 PM

Training
Chest/Tri hyper

Flat DB Press (speed style)
6x45*3

Incline DB press
3x65's*10

HS Chest Press
2x50*12

Decline DB Press (smith was taken)
2x55*12

Cable Crossovers
2x22.5*15 (had the wrong weight last week lol)

Cambered Bar Cable Pressdown
3x65*10

Machine dips (smith still taken...)
2x165*12

One Arm DB SKull Crusher
2x20's*12

DB Kickbacks
2x20*15

Cardio
PWO LISS
20min Elliptical

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
good workout today, nothing out of the ordinary. the weights stayed the same, but they were a lil easier this week, so yeah. leg still really tender today, but better than yesterday. i tested out some light squats and whatnot, and that kind of ROM doesn't seem to bother the injury, so i'll continue with my leg workout saturday. the cable pressdowns irritated my ab a touch, but i managed to angle my body to where it didn't hurt as much... i may have even hit my triceps more effectively this way. weight this morning was 150.8, so not a whole lot of change so far this week. we'll see how things go for the rest of the week where i'm actually getting cardio and lifting in.

wrkoutfrq

04-01-2011, 06:42 PM

Training
Back/bi's hyper

Supported Wide Grip Rows (speed style)
6x1p+25*3

One Arm DB Rows
3x110*10

Lat Pulldown
2x160*12

HS Rows (overhand grip)
2x2pps*12

HS Pullover Machine
2x2pps+20*15

DB Curls
3x35's*10

Preacher Curls
2x75*12

HS Bicep Curl (One Armed)
2x35ps*12

DB Hammer Curl (both arms simultaneously)
2x30's*15

Cardio
PWO LISS
30min Incline Walk

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
good workout today, for some reason was really tired today, not sure why. managed to pump out the same weights (even upped in the preachers) as last week, and actually some of them felt light. weight this morning was 151.0. tomorrow will be a test of my leg... hopefully my quade feels up to the leg workout... we'll see

wrkoutfrq

04-02-2011, 06:21 PM

Training
Legs/shoulders hyper

ATG Squats (speed)
6x135*3

Leg Press
3x5pps*10

Front Squats
3x135*12

HS Kneeling Ham Curl
3x50/side*12 (PR)

HS Iso Leg Extensions
3x60/side*15

Good Mornings (ham focus)
3x105*15

Seated Calf Raise
3x2plates*10

Smith Standing Calf Raise
3x225*12

Seated Lateral Raise
3x37.5's*10

HS MTS Shoulder Press
2x90/side*12 (PR)

Supported Rear DB Lateral Raise
2x45's*12

Seated DB Bent Over Lateral Raise (palms back)
2x30's*15

DB Shrugs
3x100's*12

Cardio
LISS
20min Elliptical

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
wow, what a fantastic workout today. i took 30 min before my workout to completely warm up, including a 10 min elliptical session, and boy did it make a difference. i went ATG with my squats with absolutely perfect form and it felt fantastic. with the leg press i went lighter and made sure my knees were in my ribcage before i pressed, and boy did i get a great pump in my legs. just an all around great workout. weight this morning was 150.8

wrkoutfrq

04-03-2011, 05:19 PM

Training
Abs/HIIT

Circuit style (no rest b/w sets, rotated exercises)
lying knee raises - 3 sets
Ab Machine - 3 sets
DB Side Bends - 3 sets

Cardio
HIIT - Elliptical
5min W/U
12xSprint (15/45)
5min Elliptical cooldown
10min incline walk
5min Cooldown

Diet
2200.95 kcal
229.5/198/54.55

Notes
nothing too special to note today... was really planning on hittin a nice long run this morning instead of HIIT, but as i started to run i could feel some irritation in my quad, so i immediately stopped and went to my apartment's gym. turned into a nice little HIIT session. was pressed for time so my abs had to be done circuit style. weight this morning was 151.0. considering the average weights from the past 3 weeks, here's the progress so far. I think i'll be leaving my cals here for the week, but i think they'll have to be upped next week. we'll see how things go.

4/03/11 - 150.8 (+.3)
3/27/11 - 150.5 (0)
3/20/11 - 150.5

wrkoutfrq

04-04-2011, 08:18 PM

Training
Upper Power

DB Press
80*5,4,4

Weighted Dips
BW+45*8
BW+50*6
BW+55*4

supported Rows
3x3plates*5

Neutral Grip Lat Pulldowns
8*180
6*190
4*200

HS Shoulder Press
3x2pps+5*5

Lateral Raises (a lil different form, focus on medial/rear delt)
3x40'S*8

Straight Bar Curl (cambered was taken)
3x95*5

Smith CG Bench (to keep from irritating my ab)
3x165*5

Cardio
20min Elliptical

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
probably one of the worst days i've ever had... i got work piled on from every angle, with no possibility of finishing any time soon... right in the middle of my weighted dips, we got put under a tornado alarm, which being that i lift at school, we got stuffed in the locker room for a phucking hour... RAGE. i managed to finish my workout, but it threw everything off for the rest of the day, so i didn't get work done, and i had to stuff all my food at once, which means i'll be heavy in the morning... FFFFFFFFFFFFFFFFFUUUUUUUUUU.... still pissed, goin to bed. weight this morning was 150.0

wrkoutfrq

04-05-2011, 07:53 PM

Training
Lower Power

ATG SQUATS!!!
3x225*5 (used a belt, was using different form today)

SLDL/RDL hybrid
245*8
255*6
265*4

V-Squats
3pps*8
3pps+10*6
3pps+20*4

Glute Ham Raises
2xBW*8

Leg Extensions
2x160*8

Cardio
None

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
had a really bad day today... workout was fine, but my mind really wasn't in it. my father is being deployed, and we just found out the day, Apr. 20th, which is the day after my last test in a class i'm having trouble in. i talked to the teacher and she basically said either you come to the test or you fail. so i was forced to choose between passing the class or seeing my father one last time for the next year. luckily i managed to find a flight down to jacksonville after the class, but man did that ruin my day. weight this morning was 151.2, as i predicted, heavy. my post workout weight was 152.4, which is a full pound below what it has been so it should be interesting to see what my weight is like in the morning...

wrkoutfrq

04-06-2011, 01:31 PM

Training
Abs/traps

BB Shrugs (narrower grip for a better ROM )
3x315*6

lying knee raises/reverse crunch - 3 sets (actually really tough at high reps)
Cable Crunch -3 sets
High INcline situps- 3 sets

Weighted Forearm Work

Cardio
HIIT - The Gauntlet (AKA stairmaster
5min W/U
12xSprint (30/60)
10min incline walk
5min cooldown

Diet
2200.95 kcal
229.5/198/54.55

Notes
not much to note today, i'm in a better mood though. weight this morning was 150.6. abs are feeling better, felt a small ache with the situps, gonna take it easy on them for another week before i hit some heavy weights

wrkoutfrq

04-07-2011, 06:59 PM

Training
Chest/Tri hyper

Flat DB Press (speed style)
6x45*3

Incline DB press (getting easier)
3x65's*10

HS Chest Press
2x60*12

Decline DB Press
2x55*12

Cable Crossovers
2x22.5*15

Cambered Bar Cable Pressdown
3x70*10

Machine dips
2x170*12

One Arm DB SKull Crusher
2x20's*12 (light)

DB Kickbacks
2x20*15

Cardio
AM LISS
25min Elliptical

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
not a bad workout today, was rushed as usual... weights went up this week, even with the less rest between sets. i think i've figured out the reason why my output (mental and physical) has been lacking: i've been getting more sleep than i'm used to. apparently i'm more productive when i get up 30 min earlier (445am). anywho, weight this morning was 150.2, lookin EXTREMELY flat. usually i fill out after my first and pre w/o meals (total ~115c, 35f) but today it took all day to fill in any at all. next week i'm almost positive there will be a bump in cal's

wrkoutfrq

04-08-2011, 03:08 PM

Training
Back/bi's hyper

Supported Wide Grip Rows (speed style)
6x1p+25*3

One Arm DB Rows
3x110*10

Lat Pulldown
2x165*12

HS Rows (overhand grip)
2x2pps*12

HS Pullover Machine
2x2pps+20*15

DB Curls
3x35's*10

Preacher Curls
2x75*12

HS Bicep Curl (One Armed)
2x35/side*12

DB Hammer Curl (both arms simultaneously)
2x30's*15

Cardio
AM LISS
25min Arc Trainer

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
great workout today, was really rushed, so i made sure my rest between sets was no more than 1.5min, which really allowed me to get a GREAT pump. by the end of the workout my back and biceps were swollen to the point of bursting. weight this morning was 150.2 again, and thats before a BM, so prolly lighter. i'll def be upping cals next week...

wrkoutfrq

04-09-2011, 07:11 PM

Training
Legs/shoulders hyper

ATG Squats (speed)
6x135*3

Leg Press
3x5pps*10

Front Squats
3x135*12

HS Kneeling Ham Curl
3x50/side*12

HS Iso Leg Extensions
3x65/side*15

Good Mornings (ham focus)
3x115*15

Seated Calf Raise
3x2plates*12

HS Super Calf Press
3x8plates*12

Seated Lateral Raise
3x37.5's*10

HS MTS Shoulder Press
2x90/side*12

Supported Rear DB Lateral Raise
2x45's*12

Seated DB Bent Over Lateral Raise (palms back)
2x35's*15

DB Shrugs
3x100's*12

Cardio
LISS
30min Incline Walk

Diet (C/P/F)
2200.95 kcal
229.5/198/54.55

Notes
another great workout in the books... some weights went up, some stayed the same, but it's all good. I'll be upping cals monday for sure. i'm also gonna change up the workout as well. I think it'll be good for me. weight this morning was 149.8 :eek: . not sure why i've been losing this week but i'll be fixing that soon lol

wrkoutfrq

04-11-2011, 04:03 AM

Training
Abs

lying knee raises - 3 sets
Cable Crunches - 3 sets
Jack-knife ss w/ combo crunches - 3 sets
side bends - 3 sets

Cardio
MISS - nice long run!
30 min outside run, about 7min mile pace
FELT GREAT!

Diet
2200.95 kcal
229.5/198/54.55

Notes
FANTASTIC run this morning... i haven't been able to run for a couple weeks due to my quad, but it felt ok this morning so i went and enjoyed the weather. weight this morning was 150.2. abs also felt great, hit them pretty hard with higher reps, felt great. Weekly avg. weight update:

4/10/11 - 150.3 (-.5)
4/03/11 - 150.8 (+.3)
3/27/11 - 150.5 (0)
3/20/11 - 150.5

wrkoutfrq

04-11-2011, 05:43 PM

Training
Upper Power

Incline DB Press
3x75*5

Flat BB Bench (really weak here, gotta fix that)
155*8
160*6
165*4

Neutral Grip Pullups
3xBW+45*5

Pendlay Rows
185*8
195*6
205*4 (PR)

DB Shoulder Press (touching shoulders at bottom)
3x60*5

Wide Grip Upright Row
115*8
125*6
135*4

DB Curl (focusing on the negative as much as the positive)
3x45*5

Tricep Dips
3xBW+45*5

Cardio
AM LISS
25min Elliptical

Diet (C/P/F)
2247.65 kcal
252/190.1/53.25

Notes
what a fantastic workout today... changed things up this week because i felt myself stagnating on the other exercises, and man did it feel amazing. form was SPOT ON for everything, including the pendlay rows, which i've never done before. weight this morning was 150.8, lookin pretty good actually. i bumped cals by 50 (all from carbs) this week, so i'm expecting to weigh a lil more tomorrow. no worries. on a side note i'm seriously considering hiring a prep coach for my offseason training. if i do it'll be 3dmusclejourney, because of price and because they produce some QUALITY athletes. it'll depend on where my money is coming from for the next few months though (poor grad student FTL)

wrkoutfrq

04-13-2011, 03:03 AM

Training
Lower Power

Sumo Deads
285*5
2x285*4 (failed on 5 both times)

HS Iso leg press *from rest*
5pps*8
5pps+25's*6
5pps+35's*4 (PR)

Glute Ham Raises
BW*8,6,4

V-Squats
2X3pps*8

DB SLDL
2x95'S*8

Cardio
None

Diet (C/P/F)
2247.65 kcal
252/190.1/53.2

Notes
wow what a workout... again some of the weights i used weren't where i'd like them to be, but thats what happens when you switch to perfect form all the time cold turkey. the sumo deads raped my back man, haven't done them in a while. the wrestling shoes i bought helped tremendously, just like i knew they would. weight this morning 151.2, just like i thought it would be. got a conference to go to Thursday and Friday, so tomorrow instead of my usual cardio, abs/traps/forearms i'm doing my arm hypertrophy day and pushing the other workouts back a day.

wrkoutfrq

04-13-2011, 01:10 PM

Training
Bi's/Tri's Hyper

Bi's
BB Curls (STRICT form)
2x75*10
75*10 -drop- 45*6.5

DB Preacher Curls
2x30*12

Pinwheel curls (strict form again)
2x35*12

One Arm Behind the Head Curls (on lat pulldown)
2x15*15

Tri's
Rope Pressdown/pullover combo (half pullover w/ a pressdown to finish, tricep station)
3x60*10

Incline Cable Skull Crusher
2x34.5*12 (PR)

Reverse Grip Cable Pressdown
50*12
50*12 -drop- 35*8

Overhead Tricep Extensions (slow and controlled)
2x17.5*15

Cardio
AM LISS
25min Arc Trainer

Diet (C/P/F)
2247.65 kcal
252/190.1/53.25

Notes
what a fantastic workout.... i'd forgotten how great it is to hit the bi's and tri's hard alone, without chest or back before hand. I put them first in the week because i feel that they are a body part that is lagging on me, so i want to improve one them. i'll be putting back and chest together on friday night when i come back from a conference i'm going to tomorrow and fri morning. then saturday i'm going to hit legs in the morning, then use my pwo meal as my pre-w/o meal for shoulders. i think that might allow me to give my delts the attention they deserve, even if they are a strong body part for me. weight this morning was 150.8, lookin nice and full. i've smoothed out a bit as the day has gone along, but it's all good, i'll dry out tonight when my carb meals are smaller... wont be updating tomorrow, so look for me again friday night!

wrkoutfrq

04-15-2011, 08:56 PM

Training
Back/chest hyper

Neutral grip Pullups (speed style)
6xBW*3

Neutral Grip Cable Rows
3x180*10

Dual pulley Supinating Pulldown (learned this the other day)
2x90/side*12

One Arm DB Rows (leaning on weight rack, not on bench)
2x85*12

Moto Rows (thanks Berto!)
60*15
60*15 -drop- 30*6

Incline DB Press (speed style)
6x40*3

Flat DB Press
3x70*10

Machine Chest Press (not my usual machine...)
2x90*12

Dips
2xBW*12

Pec Deck Flyes
2x90*15

Cardio
NONE

Diet (C/P/F)
Dunno... def low though. was on the road so i had to wing it

Notes
good workout today, despit being low on cal's and late. spent the majority of the day at the conference, then had to deal with the trip home. had some awesome sushi for lunch, so that was a plus. that lat pulldown exercise is something i learned from a guy at my usual gym. it was incredible! on a side note, i was feeling really down last night (girl issues) and the conference had a social dinner with free beer and wine, so i ended up S*** FACED... so much so that i spent 2 hours hugging the toilet after we left. so yeah... anyway, back on topic, hitting my nutrition spot on tomorrow, as well as shoulders and legs hyper, really looking forward to trying out the split workout strategy

wrkoutfrq

04-16-2011, 07:35 PM

Training
Legs/shoulders hyper

Sumo Deadlift (speed work)
6x155*3

ATG Squats
3x195*10
195*10 -drop- 135*10 (wanted to burn out, but no spotter)

SLDL/RDL Hybrid, Close Stance
3x205*12

Close Stance Leg Press (quad focus)
3x5pps+10*12

Ham Curl
2x105*15
105*15 -drop- 55*6

Leg Extensions
2x125*15
125*15 -drop- 60*6

Elevated Glute Bridges (shoulders on bench)
3x185*12 (PR)

Leg Press Calf Raise (2 count pause at full stretch)
3x4pps*12

Donkey Calf Press Machine
3x125*20

Machine Lateral Raise
3x70*10

DB Front Raises
2x30's*12

Seated Bent Over Lateral Raise
2x45's*12

Lying Rear Delt Raise (on side, arm across chest lifted to perpendicular w/ floor)
2x15's*15

Reverse Grip BB Shrugs
3x225*12

Cardio
LISS
30min Incline Walk

Diet (C/P/F)
2247.65 kcal
252/190.1/53.25

Notes
overall not a bad workout... i was a lil disappointed with my squats, had to wear a belt because my back is still tender from sumo's on lower power day. other than that things were nice, threw in some new exercises i rarely use. glute bridges were brutal, felt great, as well as the lying delt raise. dug that out of an old men's health book i had, was actually really good for the finisher on my rear delts. weight this morning was 149.6, and somehow i expect that to be heavy compared to the past couple days. no worries though, we'll see what happens now that i'm back on my nutrition.

wrkoutfrq

04-18-2011, 06:08 PM

Training
Upper Power

Neutral Grip Pullups
3xBW+45*5

Pendlay Rows
185*8
195*6
205*4 (PR)

Incline DB Press
3x75*5

Flat BB Bench (really weak here, gotta fix that)
155*8
165*6
170*4

DB Shoulder Press (touching shoulders at bottom)
3x60*5

Wide Grip Upright Row
115*8
125*6
135*4

DB Curl (focusing on the negative as much as the positive)
3x45*5

Tricep Dips
3xBW+45*5

Cardio
AM LISS
25min Elliptical

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
good workout today, moved a few decent numbers. still weak as $hit on flat BB bench, so i'm working on it. upped macros today because of no weight change for the week, wanted to add carbs, but today didn't work out well, so things will be a lil different tomorrow. weight this morning was 150.6.

4/17/11 - 150.2 (-.1)
4/10/11 - 150.3 (-.5)
4/03/11 - 150.8 (+.3)
3/27/11 - 150.5 (0)
3/20/11 - 150.5

wrkoutfrq

04-19-2011, 08:32 PM

Training
Lower Power

Sumo Deads
295*5
315*2.5 (SEEING STARS!!!) (PR)
295*5

HS Iso leg press *from rest*
5pps+15/s*8
5pps+25/s*6
5pps+35/s*4

Glute Ham Raises
BW*8,6,4

V-Squats
3X3pps*8

DB SLDL
3x95'S*8

Cardio
None

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
fantastic workout today. hit a new PR on sumo deads, even if it almost made me pass out lol. i wanted at least 4, but i was a little greedy. saw stars on the second, and got about to the knees on 3, but couldn't pull it. next time maybe. macro's were prolly a lil bit off because i had to fly to jacksonville FLA for my dad's deployment. weight this morning was 150.0. i expect to weigh less tomorrow, what with the running through the airport carrying luggage, etc. yeah, been one of those days. for the rest of the week i'll be eating clean and keeping a loose look at my macros, but not seriously. odds are i'll be mostly low for the days, and still hitting my workouts, but we'll see.

wrkoutfrq

04-20-2011, 07:41 PM

Training
Abs/traps

BB Shrugs (narrower grip for a better ROM )
3x315*6

Weighted Leg Raises - 3 sets
Crunch Machine -3 sets
Weighted Side Bends- 3 sets

Cardio
HIIT - Ellliptical
5min W/U
12xSprint (15/45)
10min incline walk
5min cooldown

Diet
Dunno, but pretty sure low, even after a BIG dinner... lack of groceries ftl

Notes
what a great day... not much to say as far as workout goes, so yeah. pretty sure my cals were low today, we're staying in cabins on base, but i don't have any groceries, so breakfast was a medium baked potato with some eggs, lunch was a six inch sub, and then dinner was a large meal of grilled fish with rice, as well as a salad. so yeah, light on cals. tomorrow wont be much better, but it's all good. wont have weights this week which is fine, i'll try to get a pwo weight to go by. i'm usually b/w 152 and 153 when my weight hasn't changed for the week.

wrkoutfrq

04-21-2011, 09:31 AM

wrkoutfrq

04-23-2011, 05:37 AM

wrkoutfrq

04-23-2011, 10:54 AM

Training
Legs/shoulders hyper

Sumo Deadlift (speed work)
6x175*3

ATG Squats
3x195*10

SLDL/RDL Hybrid, Close Stance
3x205*12

Close Stance Leg Press (quad focus)
3x5pps+10*12

Ham Curl
2x105*15
105*15 -drop- 55*6

Leg Extensions
2x125*15
125*15 -drop- 60*6

Elevated Glute Bridges (shoulders on bench)
3x185*12

Leg Press Calf Raise (2 count pause at full stretch)
3x4pps*12

Donkey Calf Press Machine
3x125*20

Machine Lateral Raise
3x70*10

DB Front Raises
2x30's*12

Seated Bent Over Lateral Raise
2x45's*12

Lying Rear Delt Raise (on side, arm across chest lifted to perpendicular w/ floor)
2x15's*15

Reverse Grip BB Shrugs
3x225*12

Cardio
LISS
20min Elliptical

Diet (C/P/F)
dunno lol

Notes
good workout, forgot to do a couple sets on squats from last week, but it's all good. weighed myself this morning at my grandparents house in SC, scale said 147.0 :eek:... hope thats not true, but even so, it'll probably be fixed tonight. we have a family reunion picnic to go to and lets just say my family aren't exactly the health conscious (greasy burgers, sausage, and whole chickens boiled in rice and grease... topped off with chewies, which are similar to blondies but BETTER... no way to eat just one, coming from the person who prides himself for control). so yeah, gonna be goin on a long run tomorrow for damage control...

wrkoutfrq

04-25-2011, 06:45 PM

Training
Upper Power

Neutral Grip Pullups
3xBW+45*5

Pendlay Rows
185*8
195*6
205*4

Incline DB Press
3x75*5

Flat BB Bench (really weak here, gotta fix that)
3x155*6 (FUFFFFFFUUUFUFUUU)

DB Shoulder Press (touching shoulders at bottom)
3x60*5

Wide Grip Upright Row
115*8
125*6
135*4

DB Curl (focusing on the negative as much as the positive)
3x45*5

Tricep Dips
3xBW+45*5

Cardio
AM LISS
25min Arc Trainer

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
i phucking hate it when i have a bad workout, and today was one of them. still exhausted from traveling and low calories... led to a $hit workout. not much else to say other than that, except weight this morning was 150.2, lookin flat but watery (damn sodium from jerky). really busy even though school is winding down for the semester. oh well, gotta keep pushing forward. i think that until things calm down and my metabolism is recovered better i need to back off the volume some. i've got a trip for research in about 2 weeks, so with no gym i'll have to take that week off, but after than i'm gonna go back to an old favorite workout style of mine that has worked great in the past... til tomorrow, thats all i got!

wrkoutfrq

04-26-2011, 11:49 AM

Training
Lower Power

Sumo Deads
2x295*5
295*4.5 (dangit!!) (PR)

HS Iso leg press *from rest*
5pps+15/s*8
5pps+25/s*6
5pps+35/s*4

Glute Ham Raises
BW*8,6,4

V-Squats
3X3pps*8

DB SLDL
3x100's*8

V-squat Calf Raise
3x3pps+70*5

Cardio
None

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
coming off of yesterday's crappola workout i was assuming this one prolly wouldn't be great either, but i guess the combo of an hour extra sleep and no cardio worked, because today's workout was great! felt real strong on the deads, could have gotten the last rep on set 3 but my form was breaking, so i didn't wanna risk it. everything else felt easier and left the gym tired, but feeling like i could do more. weight this morning was 149.0, which was something i didn't expect, but then i was holding a lot of water yesterday. PWO weight was 151.6, so i may wake up light again tomorrow. we'll see. it's time to stop adding cal's and start cutting cardio i think, so look for that next week.

wrkoutfrq

04-28-2011, 03:42 PM

4/27/11

Training
Abs/traps/forearms

DB Shrugs
3x120's*6

DB incline situps (w/ pullover) - 3 sets
Leg Raises with Band -3 sets
Cable Crunches- 3 sets
Side Bends - 3 sets

BB wrist curl - 3x85*6
One Arm Cable wrist curl - 3x42.5*10
Reverse BB wrist curl - 3*50*12

Cardio
HIIT - Stationary Bike
5min W/U
12xSprint (15/45)
10min incline walk
5min cooldown

Diet
2298.1 kcal
264/187.9/54.5

TODAY

Training
Bi's/Tri's Hyper

Bi's
BB Curls (STRICT form)
2x75*10
75*10 -drop- 45*10

DB Preacher Curls
2x30*12

Pinwheel curls (strict form again)
2x40*12

One Arm Behind the Head Curls (on lat pulldown)
2x15*15

Tri's
Rope Pressdown (super strict because of injured thumb)
3x57.5*10

Incline Cable Skull Crusher
2x42.5*12

Reverse Grip Cable Pressdown
50*12
50*12 -drop- 35*10

Overhead Tricep Extensions (slow and controlled)
2x20*15 (easy)

Cardio
AM LISS - Elliptical
300kcals burned in 27.5min

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
great to be back in the swing of things. school is winding down, finals start tomorrow, so i have much more free time to have good lifts etc. wasn't gonna update about yesterday, but i figured why not. weight yesterday morning was 148.6, so quite light, and i was pretty flat. this morning i weighed 150.0, and slightly smooth, lol. i attribute that to starting creating monohydrate yesterday, as well as high sodium. i will say that i was extremely full today in the gym, looked quite thick compared to usual, so that was really nice. on a side note last night i sliced my thumb wide the heck open peeling a mango. took me an hour to get it to quit bleeding. i prolly could use stitches but i'm a stubborn male... i'll superglue it later lol. tomorrow is some light cardio and back and chest hyper, really lookin forward to it, and then maybe goin to catch snakes. its that time of the year again, and being a herpetologist, i'm like a kid in a candy store with all the cool reptiles and amphibians to go catch. til tomorrow!

jpfaherty

04-28-2011, 04:22 PM

, and then maybe goin to catch snakes. its that time of the year again, and being a herpetologist, i'm like a kid in a candy store with all the cool reptiles and amphibians to go catch. til tomorrow!

Whattt?! Do tell...what do yo do when you catch them?

Good lifts man, keep up the good work!

wrkoutfrq

04-28-2011, 07:26 PM

Whattt?! Do tell...what do yo do when you catch them?

Good lifts man, keep up the good work!
haha usually we just admire and let them go, but this time we have a specific purpose. i'm doing some research on cottonmouths in a week and a half on cottonmouths down in texas, and part of that involves collecting blood samples, so we have to make sure everyone can tube a snake effectively before-hand, or else we run the risk of someone being envenomated 30 min from the nearest hospital

wrkoutfrq

04-29-2011, 12:14 PM

Training
Back/chest hyper

Neutral grip Pullups (speed style)
6xBW*3

Neutral Grip Cable Rows
3x180*10

Dual pulley Supinating Pulldown (learned this the other day)
2x55/side*12 (diff cables)

One Arm HS Rows wide grip
2x2pps*12

Moto Rows (thanks Berto!)
60*15
60*15 -drop- 30*6

Incline DB Press (speed style)
6x40*3

Flat DB Press
70*10
2x70*9 (damn thumb)

HS Machine Chest Press
2x50/side*12

Dips
2xBW*12

Pec Deck Flyes
90*15
90*15 -drop- 50*8

Cardio
AM LISS - incline walk
300kcal burned in 35:00

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
another fantastic workout... my thumb kind of messed with things a bit, so my bench wasn't were it could have been, but it's all good. i made sure to get a good mind/muscle connection, and came out with a fantastic pump in my chest and back. weight this morning was 149.4, so yeah, not sure whats goin on lol. we'll see what happens tomorrow morning. as of right now i'm not planning on doing cardio before legs/shoulders hyper, so it should be a pseudo-relaxing morning lol

wrkoutfrq

04-30-2011, 02:10 PM

Training
Legs/shoulders hyper

Sumo Deadlift (speed work)
6x175*3

Deep Squats (not ATG, but close)
2x195*10
195*10 -drop- 135*10 (wanted to burn out, but no spotter)

SLDL/RDL Hybrid, Close Stance
4x205*12

Close Stance Leg Press (quad focus)
4x5pps*12 (better range of motion and TUT than previous)

Ham Curl
2x115*15
115*15 -drop- 55*8

Leg Extensions
2x130*15
130*15 -drop- 65*8

Elevated Glute Bridges (shoulders on bench)
3x195*12 (PR)

Leg Press Calf Raise
3x3pps*20

Donkey Calf Press Machine
3x190*12

Machine Lateral Raise
3x70*10

DB Front Raises
2x35's*12 (PR)

Seated Bent Over Lateral Raise
2x45's*12

One arm Cable Rear Delt Raise
2x17.5*15

Reverse Grip BB Shrugs
3x225*12

Cardio
NONE

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
fantastic workout today, really blasted my lower body. would have done more squats but for the first 2 sets my back was really bothering me. after closer investigation my belt was off center, which was throwing me off, and killing my back, even when the belt was TIGHT. soon as a straightened it, I pushed the last set with loose belt without as much difficulty. weight this morning was 149.6. depending on how my weight goes tomorrow morning i may cut another day of cardio next week. it was really nice to not have to do it this morning, even though i HATE sitting around and eating lol

wrkoutfrq

05-01-2011, 12:17 PM

Training
Abs

Hanging Leg raises - 3 sets
Ab Machine - 3 sets
Cable crunches - 3 sets
-SS w/-
Oblique Twists - 3 sets

Cardio
HIIT - Elliptical
5min W/U
12xSprint (15/45)
5min Cooldown
10min incline walk
5min cooldown
Was hella tough...

10min Posing Practice

Diet
2298.1 kcal
264/187.9/54.5

Notes
great HIIT session this morning, followed by a meh posing session. was REALLY flat this morning, especially in my legs, which i almost expected after yesterday's amazing leg workout. i'm sore as hell today too, lol. other than that, exams start tomorrow, so today is just sitting on my a$$ and studying, should be filled out by tomorrow. Weekly avg. weight update:

5/1/11 - 149.5 (-1.0)
4/17/11 - 150.2 (-.1)
4/10/11 - 150.3 (-.5)
4/03/11 - 150.8 (+.3)
3/27/11 - 150.5 (0)
3/20/11 - 150.5

wrkoutfrq

05-03-2011, 06:42 AM

Training
Upper Power

Neutral Grip Pullups
3xBW+45*5

BB Rows (with strict form)
185*8
195*6
205*4

Incline DB Press
3x75*5

Flat BB Bench (really weak here, gotta fix that)
155*7
2x155*6

DB Shoulder Press (touching shoulders at bottom)
3x60*5

Wide Grip Upright Row
115*8
125*6
135*4

DB Curl (focusing on the negative as much as the positive)
3x45*5

Tricep Dips
3xBW+55*5

Cardio
AM LISS
25min Arc Trainer

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
updating a day late cuz i forgot yesterday, lol. all i can say was it was a good lift, although i'm embarrassed by my flat bench numbers, even if it is without a spoter... FML. weight was 151.0, and i looked fantastic in the gym, a little smooth, but thats mostly from a bunch of sodium (stupid condensed soups!). lower power today, will update later

wrkoutfrq

05-03-2011, 03:10 PM

Training
Lower Power

Sumo Deads
2x305*5
305*4.5 (PR))

HS Iso leg press *from rest*
5pps+15/s*8
5pps+25/s*6
5pps+35/s*4

Glute Ham Raises
BW*8,6,4

V-Squats
3X3pps*8

DB SLDL
3x100's*8

V-squat Calf Raise
3x4pps*5

Cardio
None

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
another workout in the books... it was good at first, but then i wore out quick. my deads are progressing nicely, pulled another PR on them. i really like the sumo's compared to the traditional style, my back angle just doesn't like traditional. weight this morning was 150.0, and smooth and flat. it's all good though, cuz with no cardio today i should fill out some. tomorrow is just some hiit, abs, traps and forearms, oughtta be nice. other than that all i gotta do is study all day for my last final, which is on thursday afternoon...

wrkoutfrq

05-04-2011, 06:30 PM

Training
Abs/traps/forearms

DB Shrugs (w/ 2 sec pause at top)
3x120's*6

DB incline situps (w/ pullover) - 3 sets
Leg Raises -3 sets
Cable Crunches- 3 sets
Cable Core Twists - 3 sets

BB wrist curl - 3x85*6
One Arm Cable wrist curl - 3x42.5*10
Reverse BB wrist curl - 3*50*12

Cardio
HIIT - Stationary Bike
5min W/U
12xSprint (15/45)
10min Elliptical
5min cooldown

Diet
2298.1 kcal
264/187.9/54.5

Notes
not much to note today, had some good cardio, then hit the abs and forearms and traps.... good, concise workout. can't say easy, cuz it wasn't, but it was not as intensive as say lower power. weight this morning was 151.0. decided i need to work on my core, not just abs, so i'm gonna add in some core strengthening exercises. til tomorrow!

wrkoutfrq

05-05-2011, 07:02 PM

Training
Bi's/Tri's Hyper

Bi's
BB Curls (STRICT form)
2x85*10
80*10 -drop- 45*8

DB Preacher Curls
2x30*12

Pinwheel curls (strict form again)
2x40*12

One Arm Behind the Head Curls (on lat pulldown)
2x15*15

Tri's
Rope Pressdown (super strict because of injured thumb)
3x65*10

Incline Cable Skull Crusher
2x45.5*12

Reverse Grip Cable Pressdown
50*12
50*12 -drop- 40*8

Overhead Tricep Extensions (slow and controlled)
2x20*15 (easy)

Cardio
AM LISS - Incline Walk
300kcals burned in 35min

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
great workout today, really had a huge pump afterwords. not much else to note other than that, weight this morning was 149.6. i can't decide whether i'll drop more cardio or add more food next week. i think it'll depend on what my weight is the next couple days, which might be difficult becuase i'll be out of town. we'll see

wrkoutfrq

05-06-2011, 02:49 PM

Training
Back/chest hyper

Neutral grip Pullups (speed style)
6xBW*3

Neutral Grip Cable Rows
3x190*10

Dual pulley Supinating Pulldown
2x100/side*12 (diff cables)

Wide Grip CAble Rows (no HS equipment)
2x160*12

Moto Rows (thanks Berto!)
40*15 (low row instead of regular, so diff...)
40*15 -drop- 30*8

Incline DB Press (speed style)
6x40*3

Flat DB Press
70*10 (easy)
75x10(PR)
75x8

Machine Chest Press
2x130*12

Dips
2xBW*12

DB Flys
35's*15
35's*15 -drop- 25's*8

Cardio
AM LISS - Elliptical
300kcal burned in 25:00

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
i dunno what i ate or what was in the water, but today's workout was FANTASTIC... i think it was the hot cereal i had for breakfast, a mix of rolled oats, rolled barley, and rolled wheat. it was great, almost like oatmeal, but lower fat. it was the only thing that was different about my diet, so i chalk it up to that. weight this morning was 148.6 :eek:... hopefully it was just a fluke, but we'll see...

wrkoutfrq

05-07-2011, 08:18 PM

Training
Legs/shoulders hyper

Sumo Deadlift (speed work)
6x175*3

Deep Squats (not ATG, but close)
195*10
2X205*10
205*10 -drop- 135*10 (wanted to burn out, but no spotter)

SLDL/RDL Hybrid, Close Stance
3x225*12

Close Stance Leg Press (quad focus)
3x5pps+10*12 (better range of motion and TUT than previous)

Ham Curl (diff machine)
2x90*15
90*15 -drop- 45*8

Leg Extensions
2x130*15
130*15 -drop- 65*8

Elevated Glute Bridges (shoulders on bench)
3x195*12

Leg Press Calf Raise
3x4pps*15

Standing Calf Raise Machine (tempo = 2-0-2)
3x300*10

Machine Lateral Raise
3x80/side*10

DB Front Raises
2x35's*12

Seated Bent Over Lateral Raise
2x45's*12

One arm Cable Rear Delt Raise
2x17.5*15

Reverse Grip BB Shrugs
3x225*12

Cardio
NONE

Diet (C/P/F)
2298.1 kcal
264/187.9/54.5

Notes
i need to see a chiropractor... my back just did not like the squats today. pretty much ruined my form, even with a belt on tight. so yeah, a little pissed bout that. other than that it was a pretty good workout. not sure about my weight this morning, my mom was hogging the bathroom with the scale in it. i leave for research tomorrow, so nutrition will be off (light for sure, only time for 2 meals a day FTL) as well as no workouts.... i'll try to get in here though

wrkoutfrq

05-13-2011, 03:27 PM

Training
Upper Deload/Reload

Lat pulldowns
4x190*5

BB Rows (with strict form)
4x175*8

DB Press
4x70*5

Dips
4xBW*10

HS Shoulder Press
4x80/side*5

Wide Grip Upright Row
4x85*8

EZ Bar Curl
3x80*5

One Arm Cable Curl
3x20*8

Cable Pressdown
3x72.5*5

HS Tricep Dips
3x170*5

Cardio
PM LISS - Elliptical
300cals in 25min

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
back from research, was a blast but feels good to be home. did a deload/reload today since i've been out of the gym since last saturday. gonna try the new periodization program starting monday, but tomorrow i'll be hitting some lower body deload/reload. weight this morning was 148.8, which isn't bad despite the fact that i spent the past 5 days crawling through jungle/swamp in full gear (waders, fanny pack, carrying a bucket, the works). i was free with what i ate, counted nothing, ate when i was hungry, and ate a LOT of peanut butter lol... til tomorrow!

wrkoutfrq

05-14-2011, 01:47 PM

Training
Lower Deload/Reload

Squats (Deep as i can go)
5x215*5

BB SLDL
4x225*8

Leg Press (Neutral Stance)
4x4plates+25/side*5

Ham Curl
3x95*10

Leg Extensions
3x115*5

Deadlifts
3x185*8

Cardio
NONE

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
nice deload today, squats took me a little to get set on, but once i got things down they felt GREAT. everything else went well, stayed away from failure, prolly about 85% on most stuff. weight this morning was 150.4 before a big BM, so prolly lighter. this week off was really great for me, i'm looking full and lean. not sure what i'm gonna do with my periodization, maybe power/hyper week shift (aka linear periodization). tomorrow may be a cheat day, who knows.

wrkoutfrq

05-16-2011, 05:52 AM

Training
Cardio and Core

Giant Set 1 (done 3 times)
lying leg raises holding DB's
cable wood chops
plank supermans (extend one hand and one leg, then switch)

Giant Set 2 (done 3 times)
standing cable crunches
plank row (10 reps)
windshield wipers (legs rotating for obliques)

some weighted forearm work

Cardio
MISS - Run
5min W/U
5min Mod intensity
5min HIgh intensity (as fast as i can go)
10min Mod intensity (much harder now lol)
5min cooldown

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
updating today for yesterday trying to take my mind off hunger. weighed 150.4 yesterday morning, lookin smoothed over. still trying to recover from the trip. i'm having blood drawn to get my test/T3/T4/thyroxine levels tested today, so i have to be fasted, and i'm freaking STARVING... my appointment isn't til 915, and i'm used to eating my first meal by 6.... i'll update again later today after my workout (first periodization workout)

wrkoutfrq

05-16-2011, 07:26 PM

Training
Chest and Calves Power

Flat DB Press
85*3
2x80*4

Incline DB Press
3x70*5

Weighted Dips
3xBW+50*5

Seated Calf Raises
3x115*6

Leg Press Calf Raise
3x5pps*8

Cardio
PM LISS - Run/Walk combo
336cal's burned in 25min (10min run, 15 walk)

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
first day of the non-linear periodization today, hit some heavy chest and calves. i'm going to structure my heavy weeks like a MaxOT style training, no more than 9 sets to positive failure (aka cant move it anymore) of compound exercises. when the hyper weeks come in i'll be goin crazy with new techniques, look for occlusion, drop sets, partials, pyramids etc. gonna be wild with some serious volume. i feel like i barely did anything today, it was weird. weight this morning 151.0, not sure why the scale keeps climbing, but i doubt it'll last long. on another note, i went for blood work today, i've got them checking testosterone as well. can't wait to get the results back. til tomorrow!

wrkoutfrq

05-17-2011, 05:37 PM

Training
Power Week
Back/Traps

BB Rows
3x225*5 (strict, no swing)

Weighted Pullups
3xBW+25*5

Cable Rows
2x200*6 (PR)

Sumo Deadlifts
315*3 (weight slipped on one side, had to drop)
315*5 (PR)

BB Shrugs
3x315*6 (pause at top, 2sec negative)

Cardio
AM LISS
Elliptical - 300cals burned in 27min

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
another fantastic workout today... don't know if the previous exercises warmed me up well, but i just blasted those sumos... i even got a compliment from a dude about keeping form while going heavy... not only that, it was more than 2x my body weight :D. speaking of, weight this morning was 151.6... not sure what's going on, but could be going back on creatine mono, as well as some increased sodium. i have been having very large BM's after i eat my first meal, (>1.5lbs worth lol) so maybe i'm just retaining poo. gross i know, but it plays into it. tomorrow is arms! one of my most lagging body parts, so yeah

wrkoutfrq

05-18-2011, 04:22 PM

Training
Power Week
Arms

Alternating DB Curls
45's*6,6,5 (strict, no swing)

BB Curls (again no swing)
95*5,4,4

Cable Curls (close grip cambered bar)
2x65*6

Cable Pressdowns (cambered bar)
3x87.5*6 (failure on last rep, whole stack minus one)

Lying Tricep Extensions (aka skull crushers, above head though, layne style)
3x85*6 (pause at bottom)

DB Kickbacks
2x30*6 (used ability to hold contraction as indicator of failure)

Cardio
AM LISS
Incline Walk - 317cals burned in 35min

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
another great workout today, really hit failure hard. by the end of the first set of BB curls my bi's were shot. same to be said after the second set of tri extensions. a note on form for cable pressdowns: the stack weighs more than i do, so i had to lean into the cable a lot, making it similar to what i've seen jay cutler do with the lat pulldown bar, but i kept my elbows flush with my body instead of flaring them like he does. anywho, weight this morning was 151.2, looking really watery again today. for some reason i'm either A: really fat over 3-4 days or B: retaining a S***load of water. dunno which but i hope i figure it out soon

wrkoutfrq

05-19-2011, 07:02 PM

Training
Power Week
Shoulders/Forearms

Smith Shoulder Press
185*4
2x175*4

Side Lateral Raise
3x50's*5

Rear Lateral Raise
3x55*6

BB Wrist Curl (forearms on bench)
95*4
85*5 (these hurt my wrists for some reason...)

Curl Bar Reverse Wrist Curl
2x70*5 (pause at top)

Cardio
AM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
good workout, short but sweet. hit failure hard on the shoulder presses. i barely squeeked out the 185 set. not much else to note about that. hiit felt really nice this morning, was hard as crap, but was nice. weight this morning was 151.2, so no change. not sure what i'm gonna do about that. i'm seeing some size increases, but some fat as well. all with barely increasing in weight. i may see what happens after my hyper week next week, since thats gonna be higher volume. we'll see

wrkoutfrq

05-21-2011, 02:02 PM

Training
Power Week 1
Legs/Calves #2

BB Squat (deep as possible)
235*6
245*6
255*5 (PR)

Leg Press (neutral stance, deep)
3x7pps*5

SLDL/RDL hybrid
2x265*5

Standing Calf Raises (2-0-2)
2x320*8

Leg Press Calf Raise (2-0-2)
2x5pps*8

Cardio
NONE

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
updating a day late cuz i'm on the road, left after my workout to head to see family. had an awesome workout, it must have been the coffee i had to wake myself up. I had to hit the gym really early, so it was good to blast it. AM weight was 150.4 before going pee, so lighter. weight dropped again this morning to 149.0. i think this week i'll stick with 2300 to be consistent and if it doesn't change and/or goes down at any point i'll tweak it. was gonna run and hit abs today, but i had to help move my sisters into a new house/assist with the renovations ensuing, so yeah, i'm a little wiped. plus i only had time for breakfast, some small (very...) snacks during the day, and dinner, so yeah, i don't need to exercise. prolly wont update tomorrow, so look for me monday on my first chest hyper day!

wrkoutfrq

05-23-2011, 06:29 PM

Training
Chest Hyper

Flat Smith Press (angled, so actually slightly declined)
3x165*10

Incline Smith Press
3x135*12

Incline Flyes
3x30's*12

Machine Chest Press (body fortress)
3x120*15
last set triple drop

Weighted Ab Work

Cardio
AM LISS - Elliptical
352cal's burned in 30min

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
back from on the road finally... things have been hell the past few days. a lot of fighting with family, working on random strenuous crap, spending DAYS in the car etc. and new jobs will be starting within the next few weeks, so no routine is gonna be able to be set, plus a wedding mid june, etc. yeah stress is beyond max. weight this morning was 149.4 and REALLY watery. my family uses a s***-ton of salt on everything, and it has to be swimming in oil/grease. so yeah, i did my best to keep things healthy (i know, no such thing as healthy foods, but anything other than "clean" foods make me sick as hell). today's workout was great, pumped so much i couldn't tell i was flexing lol. tomorrow is back, calves, and a long day on campus, so i'll update as i can... FML man, too much is too much

wrkoutfrq

05-24-2011, 05:46 PM

Training
hyper Week
Back/calves #1

Lat Pulldowns
3x180*10 (strict, no swing)

HS Row
3x100/side*12

HS MTS Front Pulldown (Reverse Grip)
3x75*12

DB Row
2x85*15
85*15 -drop- 65*6

-supersetted w/-

Hyperextensions
3*BW+45*15

HS Super Calf Press
3x3pps*15 (2-0-2)

Seated Leg Press -SS w/- standing bounces (like jumping rope)
2x90*10/30sec no stop

Cardio
AM LISS
Elliptical - 300cals burned in 27min

Diet (C/P/F)
2295.3 kcal
248.5/189.2/60.5

Notes
great workout today besides the news i got prior to.... my Test levels are in the s***ter. 245 ng/dl for total. i'm going back for followups, which i'm assuming are going to look at free/bound test etc. all i can say is FML. i was wondering why it's been so easy to gain fat, so hard to gain muscle. gotta roll with the punches though, gonna do everything i can to make it better. weight this morning was 151.2

wrkoutfrq

05-25-2011, 02:35 PM

Training
Hyper Week
Arms

Seated INcline DB Curls
3x30's*10

Straight Bar Preacher Curl
3x60*12

Hammer Curls
2x40's*12

Occluded EZ Bar Curls
40*15
3x50*Failure... (OMG pain...)

V-Bar Pressdowns
3x3/4 stack*10

One Arm DB Lying Tricep Extensions
3x25*12

V-Bar Overhead Extensions
2x1/2 stack*12

Occluded One Arm Reverse Pressdown
15.2*15
3x17.5*Failure (BRUTAL...)

Cardio
AM HIIT - Stationary Bike
5min W/U
12*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2304.55 kcal
241.5/188.95/64.75

Notes
great workout today, started off good, but then i tried occlusion for the first time... wow it hurts!!! i def underestimated the pain... but the pump and veins after the fact were INSANE. weight this morning was 151.2 again. cal's are goin up soon

wrkoutfrq

05-26-2011, 04:53 PM

Training
Hyper Week
Shoulders/Traps

One Arm Lateral Raise (leaning slightly)
3x35*10

Bent Over Lateral Raise (head on bench)
3x45's*12

Wide Grip Upright Row
3x80*12
-supersetted with-
One Arm DB Front Raises Arnold Style (to above head)
3x15*12

HS Shoulder Press (w/ pause at bottom)
2x55/side*15
last set Drop set to 35/side

Behind the Back Smith Shrug
3x225*10 (pause at top)

HS Squat Machine
2x180*15

Cardio
PM LISS - Run/Walk combo
326cal's burned in 25min (10min run, 10 walk)

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
great workout today, the supersets/drop set were brutal! got a great pump in my shoulders and traps. i upped the cal's yesterday after posting, so i was actually at teh same macros as today. gonna let it roll for a bit to see if the weight changes. i'll prolly drop some cardio next week, but we'll see. weight this morning was 150.4, looking fat :(

wrkoutfrq

05-27-2011, 05:59 PM

Training
Hyper Week
Legs/Calves #2

Front Squat (atg)
185*7
175*8
165*10 (PR)

DB SLDL
3x90's*10

Leg Press (close neutral stance, quad focus)
3x5pps*12

HS Kneeling Ham Curl
3x70*12

Occluded Leg Extensions
75*20,12,9,8

Occluded Ham Curl
75*20,10,8,6

V-squat Calf Raise (2-0-2)
3x3pps*10 (PR)

One Leg Calve Raise (DB)
2xBW+45*14

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
great workout today, the occlusion sets were INSANE... i thought arms were bad, but jeeze, quads and hams hurt. weight this morning was 150.6, even after a 50kcal jump yesterday, so i'm hoping i'll stay like this so i can drop some cardio and add some more food... COME ON TESTOSTERONE!!!!

wrkoutfrq

05-28-2011, 01:57 PM

Training
Cardio and Core

lying leg raises
3x20

Crunches
2x30

Planks
2x60secs.

some weighted forearm work

Cardio
MISS - Run Outside
~30min

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
not much to note today... been really stressed this week with all the worrying about the Test levels, school, etc. so i just went for a nice long run this morning to clear my head. it was nice just to go and not think about anything but going. weight this morning was 151.2, and really watery. FML

wrkoutfrq

05-29-2011, 06:55 PM

Training
OFF DAY

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
nothing really to note today, just wanted to pop in and log my weight, which was 150.8 this morning. since upping my cals my appetite has increased, so thats a good thing. i plan on dropping a day of cardio and playing it by ear on the cals this week. if my weight doesn't change after losing a day of cardio i'll be adding cals in the form of fats to my daily totals. tomorrow starts power week 2, can't wait to blast some big weights!

wrkoutfrq

05-30-2011, 03:50 PM

Training
Chest and Calves Power

Flat DB Press
85*5 (PR)
85*3
80*5

Incline DB Press
3x70*5

Weighted Dips
3xBW+50*5

Leg Press Calf Raise
3x5pps*8

Seated Calf Raises
2x135*6

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
great workout today, plenty of energy and lifted hard. the very first work set of the day was off because the idiots at gold's dont know how to rack weights, so i had an 85 in my left hand and a 90 in my right. was 3 reps into the set and realized it, so i bombed out and grabbed the other 85 for another 2. i wouldn't have gotten another with the 90 so it was smart. not much else to note about that. woke up at 150.8 after the BM (151.4 prior to lol), so i'll see what my weight looks like tomorrow morning, but most likely i'm gonna drop a day of cardio, which is gonna be tomorrow's cardio, since i'm doin deads w/ the workout. PR HERE I COME!

wrkoutfrq

05-31-2011, 01:05 PM

Training
Power Week
Back/Traps

BB Rows
3x225*6 (strict, no swing)

Weighted Pullups
BW+25*6
2xBW+30*4 (PR)

Cable Rows
2x200*6

Sumo Deadlifts
315*6
315*5 (PR)

BB Shrugs
3x315*6 (pause at top, 2sec negative)

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
freaking creatine messin with my mind... woke up at 152.4 this morning, and the only thing different about yesterday was the addition of creatine again (cycle 5 days on, 2 off for my off lifting days). kills me! other than that a good day overall, great workout full of energy. went and had blood taken for followups this morning, so we'll see. i think they are just running overall test again, as well as FSH, a CBC, and hepatic stuff. we'll see. tomorrow is back on the cardio and hitting some arms!

wrkoutfrq

06-01-2011, 06:28 PM

Training
Power Week
Arms

Alternating DB Curls
3x45's*6 (strict, no swing)

BB Curls (again no swing)
95*5,5,4

Cable Curls (close grip cambered bar)
2x70*6

Cable Pressdowns (cambered bar)
3x87.5*6 (whole stack minus one)

Lying Tricep Extensions (aka skull crushers, above head though, layne style)
3x85*6 (pause at bottom)

DB Kickbacks
2x35*6 (used ability to hold contraction as indicator of failure)

Cardio
AM LISS
Elliptical - 300cals burned in 25min

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
not really in the greatest of moods today... weighed in at 152.8, the heaviest so far... granted i had a pretty large BM after breakfast, but still. plus i'm starting to see squishiness on top of my quads, as well as my lower back and abs. this low T bit is starting to become a mental and physical struggle just to maintain my physique. 4 days of cardio a week and 5 days weights and i still am adding fat on 2350kcal... seriously starting to consider HRT and just compete NPC. i always wanted to stay with trying to compete in the OCB, WNBF, or some other well respected natty org because of the dedication and quality physique i see at their competitions, not to mention the pro's are all so amazing. now that this has happened and i may be forced to do NPC, which let's face it, doesn't have the best track record, i'm really feeling down on myself... i hope i'm in a better mood tomorrow

wrkoutfrq

06-02-2011, 11:05 AM

Training
Power Week
Shoulders/Forearms

Smith Shoulder Press
175*6,6,5

Side Lateral Raise
3x50's*6

Rear Lateral Raise
3x60*6,6,5

Cardio
AM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
not a lot of time to update. weight this mornin was 151.2, and that was before a BM. more than likely due to the amount of activity yesterday, collecting freshwater mussels. gotta go back and get some more, so i have to do forearms later today after i come back. should be fun!

Zarazen

06-02-2011, 11:52 AM

Don't use the low test as an excuse man! Just keep pushing. Everything you are adding in weight right now is just water. Do not be afraid to keep raising cals but do it slowly...let your body get use to it then keep increasing. Also are you refeeding at all? Getting those leptin levels up there will also help with test levels. You also need that metabolism going again.

I would do your current split on regular workout days (4 days a week)

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

on off days I would do (2 days)

Diet (C/P/F)
2260 kcal
150/190/100

and one day (weakest bodypart) i would do

Diet (C/P/F)
2620 kcal
400/190/40

Do not be afraid to try different things, mix things up and see how your body responds. You can't pull back on the reigns every time you don't like what you see in the mirror. Just keep pushing and keep your body guessing. You aren't competing any time soon so take this time to get yourself straightened out. Just remember, you can still build muscle on the low end of the test spectrum...also no doc would put you on HRT at your age and even at that level. Good luck!

wrkoutfrq

06-02-2011, 01:00 PM

wrkoutfrq

06-03-2011, 06:59 PM

Training
Power Week
Legs/Calves #2

BB Squat (deep as possible)
255*5
2x245*5 (pretty sure the bars at my school gym are heavier...srs)

Leg Press (neutral stance, deep)
3x7pps*5

SLDL/RDL hybrid
2x265*6,5

V-squat Calf Raises (2-0-2)
2x4pps*6

HS super Calf Raise (2-0-2)
2x4pps+20*8

Cardio
NONE

Diet (C/P/F)
REFEED
2649.95 kcal
380.5/192.55/39.75

Notes
man what a long day... spent the majority of the day collecting mussels at a field site an hour drive away for a friend of mine... so i got to work out late, and i was pretty tired going in. swimming all day and lifting coolers full of 2+lb mussels will do that. either way, pounded ~95g of carbs and a cup of coffee and hit the gym. almost 100% positive that the oly. bars in the school gym weigh about 5lbs more than those in my home gym (home home that is). i had no problem with less carbs and caffeine pumping out deep reps with the weights 2 weeks ago, but today everything felt heavier. the bar is thicker here so who knows... weight this morning was 152.0, expecting a little bump tomorrow, but it'll drop again after my off days

wrkoutfrq

06-04-2011, 06:31 PM

Training
Cardio and Core

Weighted lying leg raises
3xBW+20*12

CAble Crunches (slow and focused)
2xFull Stack*12

Wipers (lying on ground, legs rotated for obliques)
2xBW*12

Planks
2x60secs.

some weighted forearm work

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2256.35 kcal
153/195.65/95.75

Notes
another one down in the books... was really fatigued today, most likely from less carbs. weight this morning was 152.6, which is surprisingly not as high as i thought it would be following my largest refeed ever (srs, never eaten that much on a refeed). tomorrow is a day completely off, prolly gonna feel like a fat s***, but it's all good. goin fishin in the morning, so relaxation is the key

wrkoutfrq

06-05-2011, 06:32 PM

Training
OFF DAY

Cardio
NONE

Diet (C/P/F)
2256.35 kcal
153/195.65/95.75

Notes
just wanted to pop in and log my weight, which was 152.8 this morning. not sure whats caused the super increase in weight across the week, but whatever... i've almost resigned myself to it. right now my priorities are: 1) fix my Test levels, and 2) build some muscle, with staying as lean as possible while accomplishing those as a tertiary goal. if i want to be competitive when i do compete i gotta add size, and if my metabolism is shot from low T i wont be able to bring my best package to the stage.... so there it is. tomorrow starts another hyper week, love these, so until then, slainte! (to your health, gaelic)

wrkoutfrq

06-06-2011, 11:18 AM

Training
Chest Hyper

Flat Smith Press (angled, so actually slightly declined)
175*9
170*10 (barely... lol)
165*10

Incline Smith Press
3x135*12

Incline Flyes
3x35's*12

HS Isolateral Bench
3x45/side*15
last set double drop

Seated Calf Raise
3x90*10 (pause at top and bottom)

One Legged Leg Press Calf Raise
3x70/side*12

Cardio
AM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
great workout today, got in and got a great pump in the chest and calves... somehow in the past week i've managed to gain like 3 pounds, weight this morning was 153.4... FML i hate this. i do look nice and thick in the gym though. i should get the results back from my followups for total Test any day now... been shopping around for test boosters, lookin at CoreTEST from doug miller's company as primary (cost/benefit ratio lol). i also ordered a foam roller to get some kinks worked out. til tomorrow!

Zarazen

06-06-2011, 11:25 AM

wrkoutfrq

06-06-2011, 02:31 PM

serious question, do you think the three pounds is fat? Just keep pushing...i would take pics and just look at them every 2 weeks and re-assess. Forget the scale for now.

So what have you done in the last week? Have you dropped any cardio sessions?
nah man i know it's not all fat, it's just a big mind f*** to see it jump like that. as far as what i've done, i did take out a day of cardio (brings me to 2 short LISS sessions and 2 HIIT sessions a week). i also tossed in the macro changes you suggested. i'll see if i can make my camera work to get some pics up tonight, just to give you an idea of what i'm working with

wrkoutfrq

06-07-2011, 01:02 PM

Training
hyper Week
Back/traps

Lat Pulldowns
3x180*10 (strict, no swing)

HS Row (one arm at a time)
3x115/side*12

HS High rows (front pulldown was taken)
3x2pps*12

DB Row
2x85*15
85*15 -drop- 65*6

-supersetted w/-

Hyperextensions
3*BW+45*15

Behind the Back Shrugs
3x245*12 (pause at top)

HS Deadlift Machine Shrugs
3x2pps*15

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
another fantastic workout down in the books today. got a great pump in my back, especially after the HS rows. called an audible today and went without cardio, mostly because i was feeling lean this morning. i weighed myself and it was 152.4, so yeah, i think cardio was unnecessary. if things get hairy later in the week i may just toss the LISS back in somewhere, but i doubt i will. that brings me to 3 cardio sessions a week, which is my target before upping cal's more. tomorrow is some HIIT and arms, gonna be a great one! btw, got some pics to put up but wasn't happy with a couple of my poses (didn't show my attributes well), so i'm gonna re-take those crapped up ones and see what i can do about posting them here...

wrkoutfrq

06-08-2011, 12:21 PM

Training
Hyper Week
Arms

Seated INcline DB Curls
3x30's*10

Straight Bar Preacher Curl
3x65*12

Hammer Curls
2x40's*12

Occluded EZ Bar Curls
40x4 sets (15, failure*3)

V-Bar Pressdowns
3x3/4 stack*10

One Arm DB Lying Tricep Extensions
3x25*12 (easy)

V-Bar Overhead Extensions
2x1/2 stack*12

Occluded One Arm Reverse Pressdown
17.5x4 sets (15, failure*3)

Cardio
AM HIIT - Stationary Bike
5min W/U
12*sprints (15/45)
5min Cooldown
10min Elliptical
5min cooldown

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
another blast of a workout today, those occlusions are INSANE! last workout i was worried about the color change in my arms and didn't go as tight as possible. plus i did a diff. weight rep scheme. today i just went as tight as i could get my wrist wraps around my arm, and left the weight the same and went at it... the pain was indescribable, but man the PUMP!!! incredible, srs. weight this morning was 153.0. i'm gonna try to follow zarazen's advice and just go by how i look rather than weight, but it's gonna be hard. i'm in the habit of weighing myself right after i pee in the morning, so it'll be tough not to, especially on days i can feel i'm heavy. all in the effort of fixing things...

wrkoutfrq

06-09-2011, 06:24 PM

Training
Hyper Week
Shoulders/Traps

One Arm Lateral Raise (leaning slightly)
3x35*10 (easy...)

Bent Over Lateral Raise (head on bench)
3x45's*12

Wide Grip Upright Row
3x80*12
-supersetted with-
One Arm DB Front Raises Arnold Style (to above head)
3x15*12

HS Shoulder Press (w/ pause at bottom)
2x60/side*15
last set Drop set to 35/side

WEighted Ball crunches -SS- standing oblique twists w/ pole
3x20 : 3*15/side

Ball jackknives -SS- lying leg rotations (for obliques)
3x15 : 3x10

Lying Leg Raise/Crunch combo -SS- Decline Romanian Twists (hands held straight in front)
3x10 : 3x10

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
fantastic workout today... went fishing this morning which lasted much longer than i would have anticipated (5+hrs) which means i was late eating (meaning i got hungry lol). I had a good sized breakfast before i left, full of volume and decent in cals, but there's only so long i can last. that being said the delay allowed me to get in the gym w/ some friends who started a weightlifting "team" that i'm part of lol (it's all unofficial, sort of hush hush). these guys are great though, real fun to work out with, and srsly stout (one dude was doin t-bar rows w/ 6pps, most i've seen in person). anyway got in and blasted shoulders and abs, and really enjoyed it. weighed 152.6 this morning, it's gonna be tough not to weigh myself, especially seeing myself smooth over. after tomorrow it will happen though :eek:

wrkoutfrq

06-10-2011, 01:53 PM

Training
Hyper Week
Legs/Calves #2

Front Squat (atg)
185*8 (PR)
175*10,7 (took video, not posting :p )

DB SLDL
3x90's*10

Leg Press (close neutral stance, quad focus)
3x5pps*12

HS Isolateral Kneeling Ham Curl
3x45/side*12 (BARELY got the last set...)

Occluded Leg Extensions
75*20,12,10,8

Occluded Ham Curl
75*20,12,10,8

V-squat Calf Raise (2-0-2)
3x3pps*10

One Leg Calve Raise (DB)
2xBW+45*14

Cardio
NONE

/Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
WOW what a workout... i haven't been this worn out in a long time. those fronts were insane. not to mention the occlusions... the leg extensions weren't that bad, but the curls were ridiculous. weight this morning was 153.0. not so sure about not weighing myself, because i can't tell from one day to the next what i look like. was supposed to have my refeed today, but after taking pictures, i see my chest disappears in my front relaxed, so i'm moving my refeed to monday for chest. my weight is up by ~1lb this week so i'm gonna leave the cal's where they are. if i weigh in next friday the same or lighter i'll up them by 50 (prolly from carbs).

wrkoutfrq

06-12-2011, 06:59 PM

Update for the weekend here:

Saturday, 6/11:
Training
NONE

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2256.35 kcal
153/195.65/95.75

Notes
not much to note bout this weekend... was supposed to do abs yesterday, but they were still sore from last workout, so i did my HIIT and called it. other than that it's just been eating and fishing all weekend lol. i've rediscovered my passion for fly fishing (haven't been since i moved to TN), so i've done a lot of it. i haven't weighed myself, and i wont lie it's killing me lol. i look really smoothed out even for as of late, similar to how i did last week on my low carb days. i think it may have something to do with an increased sodium intake and being off creatine. we'll see how i look tomorrow since it's my refeed. i'll also get some new pics since i didn't post the others (didn't like the lighting or my posing lol). til tomorrow, staying strong

wrkoutfrq

06-13-2011, 02:38 PM

Training
Chest and Calves Power

Flat DB Press
3x85*4 (would be a PR, but needed a spotter for the last two sets...FML)

Incline DB Press
3x70*5

Weighted Dips
2xBW+55*5
BW+55*4 (PR)

Seated Calf Raises
3x140*6

V-Squat Calf Raise
3x4pps*7 (failed on 6 of last set, so did a half rep for 7)

Cardio
AM LISS - Incline Walk
300cal's burned in 33min

Diet (C/P/F)
REFEED
2649.95 kcal
380.5/192.55/39.75

Notes
pretty sorry workout today... yes the weights were there, but i didn't feel strong, especially on the flat presses. got off balance on the first set and wasted everything trying to recover. i got a spotter so i could get a full ROM on the last two sets, but only barely squeeked out 4 reps on both with his help, so i'm not calling that a PR. it being a refeed day and still not making the weights means 2 things: 1-i need to switch things up with my workouts and 2-possibly increase my cals. we'll see after my weekly weigh in on friday morning, but i think that's gonna be the case. tomorrow is back/traps, gonna try and hit a PR on sumo deads.... DO WORK!!

wrkoutfrq

06-14-2011, 02:45 PM

Training
Power Week
Back/Traps

BB Rows
3x235*6 (strict, no swing) (PR)

Weighted Pullups
3xBW+30*4 (PR)

Cable Rows
2x210*5

Sumo Deadlifts
2x315*4 (FUUUUU)

BB Shrugs
3x315*8 (pause at top, 2sec negative)

Cardio
NONE

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
meh workout today... had some pretty good lifts to start out, but when i got the the deads they felt really heavy. part of it was i was already fatigued from the other work, another part was probably due to some not feelin right in my upper left back after the pullups. no pain, just didn't feel right. looked ok this morning, a little smoothed over but that was expected. dunno how i'll look tomorrow, but we'll see. i think it's time for a calorie bump and a workout change for sure though.

wrkoutfrq

06-15-2011, 07:17 PM

Training
Power Week
Arms

Alternating DB Curls
3x47.5's*5 (strict, no swing)

BB Curls (small swing lol, was getting tired)
95*5,5,4

Cable Curls (close grip cambered bar)
2x72.5*5

Cable Pressdowns (cambered bar)
3x92.5*6 (whole stack minus one, plus added plate)

Lying Tricep Extensions (aka skull crushers, above head though, layne style)
3x90*5 (pause at bottom)

DB Kickbacks
2x35*6 (used ability to hold contraction as indicator of failure)

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
dunno exactly where the energy came from, but man what a fantastic workout! hit some heavier numbers, was really nice. also had some great cardio this morning, again felt really energized. i'm starting to like this not weighing myself, it kind of takes some stress off of this process. i may be getting a little more accustomed to the idea of gaining, looking in the mirror recently hasn't been as upsetting as recently lol. i'm home for a few days for friends wedding, gonna try and get a video or two while i'm here.

ch3v3ll3

06-16-2011, 12:23 PM

Nice stuff dude. I'm new around here, so hope you don't mind me posting in your journal.

How do you like the PHAT program so far?

What are you bulking to?

wrkoutfrq

06-16-2011, 05:02 PM

Training
Power Week
Shoulders/abs

Smith Shoulder Press (diff machine, less resistance)
3x175*5

Side Lateral Raise
3x50's*6

Rear Lateral Raise
3x60*6

Decline Situps
3xBW+55*10

Lying Leg Raises
2xBW+20*8

Cable Crunches
2xWhole Stack+10*8

Side Bends
2x60*10

15min Foam Rolling (was AMAZING)
Cardio
none

Diet (C/P/F)
2348.55 kcal
252.5/188.95/64.75

Notes
great workout today, plenty of energy and focus. the smith machine at my home gym is so smooth it's like there's no tracks, so the weight was HEAVY lol. actually got 5.5 on the first set, but def. failed on #6. tomorrow is my weigh in for the week, and i'm a little nervous. i did smooth a little in the abs, but i don't think my weight has changed. also goin for sushi tomorrow night with the fam, and NOTA****WILLBEGIVEN. i'll be hitting my pre and post workout numbers, and then after that, the sushi will cover the rest and then some. then i'll be back on the usual numbers saturday, even with the wedding to go to

wrkoutfrq

06-17-2011, 11:14 AM

Training
Power Week
Legs/Calves #2

BB Squat (deep as possible)
245*6
2x255*5,4 (PR), got off balance on last set... threw me off

Leg Press (neutral stance, deep)
3x7pps*6

SLDL/RDL hybrid
265*6,6,5

Standing Machine Calf Raises (2 count pause at bottom)
3x420*6

Leg Press Calf Raise (2 count pause at bottom)
2x6pps*6

Cardio
NONE

Diet (C/P/F)
dunno... goin for sushi tonight, so i just hit pre and post w/o and then gonna fill with celery/pb til sushi... freaking excited!

Notes
not a bad workout today, hit some decent numbers on squats. got off balance on my last set at 255, so i only got 4. took some videos which i'll upload later tonight, so you can see my horrid squat form. weighed in this morning for the fist time in a week, weighed 151.2. SWEET! haha i've actually felt lighter the past few days too, so i may weigh more than that. cal's are goin up next week, gotta decide where they are gonna come from: carbs or fats. i'd prefer it to be carbs, but i dunno, we'll see. tomorrow is just some high intensity cardio, may go run my favorite lake for time :D. i probably should hit forearms too but it's gonna depend on time. i'm tanning at noon and then got the wedding at 4, so yeah, gotta get my food in there somewhere. til tonight!

Zarazen

06-17-2011, 11:33 AM

Training

Diet (C/P/F)
dunno... goin for sushi tonight, so i just hit pre and post w/o and then gonna fill with celery/pb til sushi... freaking excited!

Notes
not a bad workout today, hit some decent numbers on squats. got off balance on my last set at 255, so i only got 4. took some videos which i'll upload later tonight, so you can see my horrid squat form. weighed in this morning for the fist time in a week, weighed 151.2. SWEET! haha i've actually felt lighter the past few days too, so i may weigh more than that. cal's are goin up next week, gotta decide where they are gonna come from: carbs or fats. i'd prefer it to be carbs, but i dunno, we'll see. tomorrow is just some high intensity cardio, may go run my favorite lake for time :D. i probably should hit forearms too but it's gonna depend on time. i'm tanning at noon and then got the wedding at 4, so yeah, gotta get my food in there somewhere. til tonight!

Good stuff man! I'm liking the not giving a **** attitude. Stick with it.

For suuuuure up cals. I would say slowly though. Add another 210 cals to each day (30g carbs and 10g fats). Don't be afraid and give the body some time to adjust. Even if the scale goes up the first week keep sticking to those macros.

Have a good time with the sushi but one piece of advice...cheat don't binge. Once you start feeling a little full just stop. Binging is the worst thing you could do and you'll really see it in the mirror.

wrkoutfrq

06-17-2011, 12:28 PM

Good stuff man! I'm liking the not giving a **** attitude. Stick with it.

For suuuuure up cals. I would say slowly though. Add another 210 cals to each day (30g carbs and 10g fats). Don't be afraid and give the body some time to adjust. Even if the scale goes up the first week keep sticking to those macros.

Have a good time with the sushi but one piece of advice...cheat don't binge. Once you start feeling a little full just stop. Binging is the worst thing you could do and you'll really see it in the mirror.
heck yeah man, i love sushi, but it's def one thing i can't eat a whole lot of. rice tends to bloat me, so it's like a built in failsafe lol

i've never made such a large jump before (large compared to 100 which is usual at this point), so i'm a little scared haha. you haven't steered me wrong yet though, so i'll give it a whirl...

quick question though: should i leave the refeed where it is?

wrkoutfrq

06-17-2011, 12:37 PM

Nice stuff dude. I'm new around here, so hope you don't mind me posting in your journal.

How do you like the PHAT program so far?

What are you bulking to?

no worries mate, my journal doesn't get a whole lot of traffic, so i welcome any interest

i loved the PHAT routine, but the nature of my cals and whatnot didn't let me really recover as well as i could have during full bulk mode. that being said, i really did like the amount of volume that entailed, and hitting everything twice a week was really nice

i don't necessarily have a goal for bulking to, just want to bulk as long as possible while trying to stay lean. ideally i'll bulk til about december, and then analyze my physique and my place in school to see if things will allow me to compete. i'm graduating from my master's program next May, so starting a PhD program and trying to publish my master's thesis might not be doable during a diet. we'll see though... i do know that i will more than likely hire 3DMJ to do my prep when it comes along. no disrespect for any other coaching groups, but they are some of the most down to earth, awesome people to work with, and their results speak for themselves

Zarazen

06-17-2011, 12:41 PM

Ya leave that where it is for now and see how it goes. If you start gaining too much you can easily adjust. One thing that is important is staying active. Not necessarily cardio but walk every where, do activities etc etc this really helps me when bulking and enables me to eat more. I do a crap load of cardio offseason (liss) just because I like eating more without putting on too much unwanted fat. I walk the dog 1 hour a day, walk to my wife's work 30mins an pretty much do this every day plus my pwo cardio. I'm up 30lbs post-contest weight and I find I'm still holding lean. For me it's all about staying active.

wrkoutfrq

06-17-2011, 12:44 PM

wrkoutfrq

06-17-2011, 07:37 PM

alright, now the update i've been dreading... the pics and vids

first is a front relaxed i'm ok with, except no legs in it (was in a dressing room in a rush)
http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA1MDUtMjAxMTA2MTctMTkwNi5qcGc.jpg

next is a back shot from some mandatories the other day, flash on so nothing is hidden
http://i1136.photobucket.com/albums/n482/wcutrumpat/043.jpg

next is a leg shot from after my leg workout, blurry as hell but was a little shaky from the workout
http://i1136.photobucket.com/albums/n482/wcutrumpat/007.jpg

first vid is the deadlift session from the other day... a S***ty 4 reps with 315
5uiX9tSidZM

last installment for this evening is the first set of squats from today... i know my form is garbage and i know i'm weak as hell, but it's gettin better slowly
Dj3L-jz7BVQ

that is all for now lol... gonna hide for a while

Zarazen

06-18-2011, 02:57 AM

cool man i'll do that... my problem is i don't have a lot to do but sit around lol, so i'm pretty sedentary. i'll be starting new research though, so i'll have something to at least keep me on my feet. thanks so much for the help man, really means a lot

Don't be sedentary. Get your mp3 player, load up some podcasts and start walking at a brisk pace 30mins at a time once or twice a day. It really helps.

By the way you talk about your body and always wanting to diet I was expecting the worst...seriously I think you look great. I REALLY think you have a good base to work with to add some muscle. I would not be trying to diet any longer at this point. You just need to start eating up without fear of putting on fat. It's gonna happen but you just try to limit it the best you can and at the point your body is now you'll be able to gage that perfectly. Congrats man, the hard work has paid off, you really look good. Trust me, I wouldn't blow smoke up your ass. Start upping those cals slowly and try increasing those lifts weekly in the gym.

ps: Can't see the videos, says they're private

wrkoutfrq

06-18-2011, 04:06 AM

thanks man, i've def put some hard work into things. the research that is starting is surveying for large aquatic salamanders, so i'll be swimming and lifting rocks and logs pretty much all day, so it will be a good workout

oh and fixed the vids :o

wrkoutfrq

06-20-2011, 12:24 PM

Training
Chest Hyper

Flat Smith Press (angled, so actually slightly declined)
175*10
2x170*10 (barely... lol)

Incline Smith Press
3x135*12

Incline Flyes
3x35's*12

Machine Chest Press
3x120*15
last set double drop

Seated Calf Raise
3x90*10 (pause at top and bottom)

chest press calf raise (using the lift assist)
2x120*20

Cardio
AM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
REFEED
2649.95 kcal
380.5/192.55/39.75

Notes
fantastic workout today, hit some good numbers and got a great pump. didn't update for the weekend just because there was nothing to report. ran the lake here on saturday, and both days hit my previous off day numbers. tomorrow starts the upped cals, actually excited lol. i've been telling people i'm gonna gain some "happy weight" haha, hopefully not the case but i'm preparing myself for the possibility. back to school (my new home) tonight, so back to the usual gym. will be nice

wrkoutfrq

06-21-2011, 04:32 PM

Training
hyper Week
Back/traps

Lat Pulldowns
3x180*10 (strict, no swing)

HS Row (one arm at a time)
3x120/side*12 (PR)

HS front pulldown (reverse grip)
3x75/side*12

DB Row
2x85*15
85*15 -drop- 65*6

-supersetted w/-

Hyperextensions
3*BW+45*15

Behind the Back Shrugs
3x245*12 (pause at top)

HS Deadlift Machine Shrugs
3x2pps*15

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
first day on the cal bump is a terrible one... had my doc appt this morning, and it looks like my hormones are phucked! Test went DOWN from the two weeks prior to 172, and my free test was 31 (low). my luteinizing hormone was low as well (1.4) so it looks like something to do primarily with my pituitary. basically i've been diagnosed with secondary hypogonadism. there are a couple possibilities of what could be causing it, but cancer is one of them. i highly doubt thats the cause, but my doc is setting me up with an endocrinologist to work things out. basically though, my best option for preventing long term damage like infertility is HRT. my doc isn't a fan of it for someone my age, but if it's hereditary then thats pretty much the only fix.

for some reason i was really tired all day today, which is why the numbers in the workout didn't move much. i fell asleep randomly for like 30 min and didn't even realize it... i've got some thinking to do in the next few days

wrkoutfrq

06-22-2011, 12:00 PM

Training
Hyper Week
Arms

Seated INcline DB Curls
3x35's*10 (PR)

Straight Bar Preacher Curl
3x65*12

Hammer Curls
2x40's*12

Occluded EZ Bar Curls
45x4 sets (15, failure*3)

V-Bar Pressdowns (tricep station)
3x85kg*10 (heavy...)

One Arm DB Lying Tricep Extensions
3x27.5*12 (PR)

V-Bar Overhead Extensions
2x67.5kg*12 (PR)

Occluded One Arm Reverse Pressdown
12.5x4 sets (15, failure*3) (lighter, but more squeeze this time)

BTB Wrist Curls (30 sec b/w sets)
3x95*12

EZ Bar Reverse Wrist Curl (on knee, 30sec b/w sets)
3x50*12

BB Forward Wrist Raises (only rest to do other arm b/w)
2x20*12

Cardio
AM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min incline walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
veni, vini, vicci! haha great workout today, pushed some new PRs and had a HUGE pump. wrapped extra tight on the occlusions, and def noticed a difference... more pain, and more pump. was reading through Webber91's log, and it has to be the most inspiring thing i've ever read. gonna read some of it every day before my workout.

on a side note, looking pretty smoothed out today, but i kind of expected that. i'm gonna predict a weigh in at 153.6 this friday, lol. honestly, not worried about it though. i think this cal level will be about right to start gaining. my maintenance used to be 2400 prior to dieting, and i can't imagine it being much higher with recent turn of events. tomorrow gonna hit some shoulders and abs, gonna be a good one!

ch3v3ll3

06-22-2011, 08:36 PM

wrkoutfrq

06-23-2011, 04:37 AM

Dat dere volume.

On the squats, have you tried going wider and/or a lower bar placement then what you are showing there.

Also, seems like you are very hesitant when walking up to the bar. Also seems like the hooks are a bit high for your shoulders. I'd drop them down another notch or two. You want to really lift off those hooks with some power and not have any issues with getting stuck on the hooks. I know when I'm about to squat heavy I'll roll up to the bar, shake it a few times (I'm sure it looks douchey but it boosts my confidence and pyschs me up), get under the bar and really push up to get it off the hooks. It should be a "BOOOM MOTHER****ER NOW YOU ON MY SHOULDERS" kinda deal. Not bouncing on the shoulders or anything, but there should be some power. That's just IMO of course, but it works for me.

I can't squat worth a damn with a high bar placement, but low bar feels so natural and comfortable. I'd give it a shot if I were you. FWIW, when I first squatted high bar I got like a 40+ lb PR lol.
i've done wider, and it helped a little. i actually would love to do low bar squats, but I swam in high school and my rotater cuffs are not in great shape, and low bar really puts a lot of pressure on them.

the last time i did low bar i was hitting great weight, but my shoulders gave out before my back and legs, so yeah. i'll def take ur advice about the starting placement though. the reason i seem hesitant walking up to the bar is because i like to visualize for a moment before getting it done

cheers on the advice mate, don't hesitate to give more!

wrkoutfrq

06-23-2011, 12:44 PM

Training
Hyper Week
Shoulders/abs

One Arm Lateral Raise (leaning slightly)
3x37.5*10 (PR hit 11 on the last set... was thinkin about webber's thread lol)

Bent Over Lateral Raise (head on bench)
3x45's*12 (tough after the lat raises)

Wide Grip Upright Row
3x90*12
-supersetted with-
One Arm DB Front Raises (changed to regular front raises rather than arnold style)
3x30*12 (holy S*** this was a tough SS)

HS Shoulder Press (w/ pause at bottom)
3x70/side*15 (PR)
last set Drop set to 45/side (got 8 reps)

WEighted Ball crunches -SS- standing oblique twists w/ 50lb BB
3xBW+25*20 : 3*15/side (went up in weight on the twists: BRUTAL)

Ball jackknives -SS- lying leg rotations (for obliques)
3x15 : 3x10

Lying Leg Raise/Crunch combo -SS- Decline Romanian Twists (hands held straight in front)
3x10 : 3x10

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
i figure today i'd do a writeup like webber and write the thoughts that were running through as i did the sets:

started off with the lateral raises. 35's were light last time, so i went to the next size up. as soon as i picked up the DB i knew this was gon be FUN! first set down no problem, maybe 2-3 reps shy of failure, second set a little tougher, almost lost it on 10. last set came up, got to 8 and was waning... i knew that my competition wont stop at 8, wont let anything get in their way... so i kept going until i couldn't

bent over laterals were next, and they were HEAVY from the fatigue wrought by the lat raises... that's not gonna stop me though, i can't quit just because something is heavy.

got to my row/front raise superset, and i wanted to bleed... so i grabbed the 90lb bar and some 30's and got to work... man it was tough, but i knocked it out. by this point i'm ready to stop, i'm tired, sore, and hungry. still got some shoulder pressing to go! i thought to myself, "what would a natty pro do? increase the weight? phuck yeah!" so i did, and blasted out a rep and weight PR. after that his some tough abs, and had to call it quits.

i've been really doing some soul searching the past few days, and frankly i'm nervous to find out whats causing my secondary hypogonadism... i'm not exhibiting symptoms for any of the typical causes. if it were hereditary i'm most likely not be able to smell, and if it were a pituitary adenoma (ie cancer) i would most likely be having vision problems. i dunno... weigh in tomorrow morning, i'm a little nervous, but we'll see how it goes.

wrkoutfrq

06-24-2011, 03:53 PM

Training
Hyper Week
Legs/Calves #2

Front Squat (atg)
185*10 (PR)
185*8
175*10

DB SLDL
3x90's*10 (DEEP stretch, almost touching toes)

Leg Press (close neutral stance, quad focus)
3x5pps+10*12 (up 20lbs from last time)

HS Isolateral Kneeling Ham Curl
3x45/side*12 (still as brutal as last week...)

Occluded Leg Extensions
110*15,12,8,6 (PR)

Occluded Ham Curl
95*15,11,6
75*8 (had to drop weight...) (PR)

Standing BB Calf Raise (30sec rest b/w sets)
3x2pps*12

HS super calf raise (30sec rest b/w sets)
3x3pps*15

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
if it tells you anything about this workout, i could barely walk leaving the gym... absolutely fantastic! met up with the lifting crew and had them all screaming and gettin srs was really motivating. didn't mean to go that heavy on occlusions, but i forgot what weights i did last time, so i guessed lol. i pushed so hard on the front's that my head started to hurt. all in a day's work i guess :D. weighed 154.0 this morning... got me a little nervous, i won't lie, because what i see in the mirror is showing the same result. i'll give it a week to straighten out though, i don't wanna rush it but don't wanna stand still at the same time. weekend starts tomorrow, may weigh myself again just to see the damage done by the workout lol. prolly not though ;) .

wrkoutfrq

06-27-2011, 05:37 PM

Training
Chest and Abs Power

Incline DB Press
3x75*6(PR)

Flat BB Press (FFUUUU i'm weak on this)
2x175*3,2 (rest pause style, slow negative)

Decline DB Press
2x70's*5 (EXTRA slow negative on last rep)

Flyes
2x55's*5 (PR)

Cable Crunch
3x92.5*8 (most of the stack, PR)

Lying Leg Raise
3xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*7

Cardio
AM LISS - Incline Walk
300cal's burned in 30min

Diet (C/P/F)
REFEED
2649.95 kcal
380.5/192.55/39.75

Notes
MAN did it feel great to switch things up in the gym, really hit the chest hard. it pisses me off how weak I am on BB bench. mostly because i can DB press almost the same weight for the same reps. it's all good though, i decided to do this rest pause style, where i go heavy to failure until i reach an acceptable rep scheme (usually 5-8). wasn't much to update over the weekend, except i hit new off day macros (added 100cal's worth of carbs) and had a great run saturday morning. i did go to the bar saturday night and have 3 drinks, mostly because i was pretty down on myself and needed the companionship. been really smooth and puffy since i bumped cals, and i think my weight is still increasing. this might be the cal level i chill at for a bit.

on a side note still nothing from the doc, but i called to inform him of the family history of pituitary tumors. i really need to get this fixed, i'm starting to get anxiety over the whole thing... it's screwing with my mind, and making me really upset. my rock is my mom, she's on HRT for menopause, and i can talk to her about anything, so she's heard from me several times a day. i'd be lost without her to talk to, since my best friend is in iwakuni, japan on deployment. anyway, i digress, tomorrow i have back scheduled, and then some new job training where they are feeding us... gonna try not to worry bout the macros, but we'll see

andyboi

06-27-2011, 05:45 PM

Physique is coming along nicely! not much fat gain and growing.

Do work bro!

wrkoutfrq

06-29-2011, 05:55 PM

Training
Power Week
Back/Traps

HS Supported Rows
3x3pps+10*6,6,5

Rack Chins
2xBW+90*6 (PR)

Underhand BB Rows (SLOW and controlled)
2x185*6

Neutral Grip Pulldowns
2x200*6 (REALLY squeezed and slow negative)

Smith Rack Pulls (really didn't like this)
365*4
335*5

Cardio
NONE

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
3x42.5's*6 (PR)

Drag Curls (nice and slow)
3x85*5 (BRUTAL)

Preacher Curls
3x85*6

Smith CGBP
3x185*5

V-Bar Pressdown
3x77.5*6 (stack only goes to 97.5 :eek:)

Cable Overhead Tricep Press (v-bar)
3x57.5*6 (slow and controlled, really tough)

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not much to say except that the past few workouts have been AMAZING!!! srs, full of energy, really hit it hard, and blasted some srs weights. i've started getting stares in the gym from the weights i'm moving (i know my gym has losers). i'm starting to look better as the week goes by, but i'm still puffy. i've gained some fat, but not nearly as much as i expected. we'll see how the weigh in goes friday, but i've felt light the past couple mornings. my NEAT is getting higher because things are starting to pick up in my business life. soon it's gonna be hard to get workouts in, but i'll manage, even if i have to pull the breakfast club... no sacrifice, no victory!

wrkoutfrq

06-29-2011, 05:56 PM

Physique is coming along nicely! not much fat gain and growing.

Do work bro!

thanks bro, it's hard to get past the fat gain in my mind. i think i have some anxiety issues stemming from my former fat boy days with regards to adding fat, but i'm working through it!

bballbrett5

06-29-2011, 06:05 PM

looks like you're killing it in here, man! when you do elliptical hiit, do you increase the resistance or just blast through with speed?

wrkoutfrq

06-29-2011, 06:33 PM

looks like you're killing it in here, man! when you do elliptical hiit, do you increase the resistance or just blast through with speed?

i increase the resistance too... my elliptical is on a scale from 1-20 resistance, and for warm ups and active recovery i do a levels 6. then for the sprint i double that to 12 as hard as i can go. it's pretty gnarly

wrkoutfrq

06-29-2011, 06:41 PM

here's a vid of the rack chins, last set

LDcTqZyokgY

wrkoutfrq

06-30-2011, 05:40 PM

Training
Power Week
Shoulders/Traps

DB Shoulder Press
65's*6,6,5

Seated Side Lateral Raise (no swing)
3x42.5's*6 (PR)

Seated Rear Lateral Raise
3x60*6

BB Shrug
315*6
335*5

DB Shrug
2x130's*6

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, hit some good numbers... im feeling a little anxious about my cal level because i've def added fat since this cal raise. i notice it most in my lower abs, ass, and thighs. but yea, it's other places too lol. weigh in is tomorrow morning, and depending on what it says i'll decide what to do about the cals. if my weight is around 153.5ish i'll prolly leave cals where they are for another week and see what happens. i don't particularly wanna lower them, but i don't think my body can handle another bump. we'll see!

on a side note my freaking car died today, and my bicycle was stolen yesterday, so guess who had to make the 25min walk to the gym and then the 25min walk back? yeah, so my NEAT is probably high today. I also spent the majority of the afternoon in the lab. it was actually kind of nice to walk though, i may do it more often. i've been walking to the grocery store across the street, but thats like a 5min walk, nothing serious.

wrkoutfrq

07-01-2011, 01:15 PM

Training
Power Week
Legs/Calves #2

Leg Press
7pps+20*6 (easy)
7pps+50*6 (meh)
7pps+70*6 (had to catch myself on the last rep!) (PR)

Smith Front Squat ATG
3x215*5 (last 2 sets had to do a rest pause for the last rep...) (PR)

Glute-Ham Raise
2xBW*6 (DID ONE WITHOUT ASSISTANCE!!! PR!)

DB Walking Lunges
2xBW+65's*6 (ouch!)

Glute Bridges
2x225*8 (light, but PR)

Seated Calf Raises
3x145*6,6,5

HS Super Calf Raise (2 count pause at bottom)
2x4pps+50*7

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
been a long time since i could push myself hard enough to almost get sick... i'm in awe of the quality of this workout. my mind muscle connection has been absolutely fantastic, and i have pushed myself harder than ever. weight this morning was 154.4, so it looks like i'm gaining about a half a pound a week. i'm gonna leave cal's where they are for now and follow what happens.

on a side note, got my car fixed 550 dollars later. luckily i got paid at the end of the month, so i had the money for it. thats one thing off my shoulders. now i'm worried about meeting with potential PhD advisors, as well as reviewing manuscripts, finishing my thesis research, working on other's thesis work (someone has to do it, or it wont get done...), as well as starting my new fellowship (research assistant position through the NSF), so stress is pretty high right now. it's whatever though, because i work best under these circumstances...

wrkoutfrq

07-04-2011, 04:17 PM

Training
Chest/abs Hyper
Gold's Gym Murfreesboro

Cybex Chest Press)
3x80/side*10 (similar to HS Chest Press, but BETTER)

Flat DB Press
70*10
2x65's*10

Cable Flyes -SS- Burnout Pushups
3x50/side*12

BW Dips
3x15

Knee Raises (30 rest between)
3xBW*20

Ab Machine (30 rest between)
3x85*12

Incline Crunch -SS- Incline situps
2xBW+25*12/10

Cardio
PWO LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, am EXHAUSTED now though. wasn't sure if i would get to lift or not so i started the day like i would an off day, but after a LONG ass walk to the grocery store i realized even though the campus gym is closed, Gold's is open regular hours. so i popped some applesauce and got back on a normal day's cals. i may toss a high carb day in on arm day because they seem to be lagging bad, but we'll see. woke up this morning looking flat as hell, prolly from a great hike i had yesterday. i've been gettin out and walking everywhere, hopefully this extra NEAT may help me lean out a bit but still gain. stil haven't heard from the doc yet, gonna call tomorrow to see whats up with the Endo. i fell asleep for 45 min this afternoon out of nowhere, so i think it's time i get things fixed. i can't be doing this S*** anymore...

Bnizzle163

07-04-2011, 04:34 PM

Dude, I hear you on the being flat from cardio thing... I did quite a bit of biking yesterday with the gf and despite my 525g. of carbs, woke up looking flat as can be lol.

Jelly of your leg pressing btw :eek:

Webber91

07-04-2011, 04:38 PM

525g. of carbs

I hate you Billy.

wrkoutfrq

07-04-2011, 05:14 PM

I hate you Billy.
this...

haha thanks for the props, leg press has always been a strong movement for me... something about taking my dodgy lower back outta the equation allows my legs to really shine

wrkoutfrq

07-05-2011, 04:28 PM

Training
hyper Week
Back/traps

BW Pullups
3x12 (strict)

HS Row (Neutral Grip)
3x115/side*10

HS MTS High Row -SS- Yates Rows
3x65/side*12 -- 135*10

HS Pullover
2x140*15
130*12
tted w/-

V-squat Calf Raise -SS- toe bounces
3x2pps+50*10 -- BW*20

Seated CAlf Raise (30 sec rest)
3x90*12

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
oh boy is it gonna be a long two weeks of TRIAD training. they want to talk science from 8am til 4pm with no breaks. because of such i have to move my own research and training around to work with it, because there is no changing it. that meant eating my first meal this morning at 4am, hitting the gym by 530 and was still late... tomorrow i have to drive 45min to meet with the biotech company i'm paired with, so i'll be lucky to get my cardio in before having to leave, and then lift after, which is a LONG ASS TIME to go without eating... i'm gonna pack as much as i can, but it's gonna blow. oh well, dedication and determination are the keys to success!

Zarazen

07-05-2011, 05:15 PM

Training

Notes
oh boy is it gonna be a long two weeks of TRIAD training. they want to talk science from 8am til 4pm with no breaks. because of such i have to move my own research and training around to work with it, because there is no changing it. that meant eating my first meal this morning at 4am, hitting the gym by 530 and was still late... tomorrow i have to drive 45min to meet with the biotech company i'm paired with, so i'll be lucky to get my cardio in before having to leave, and then lift after, which is a LONG ASS TIME to go without eating... i'm gonna pack as much as i can, but it's gonna blow. oh well, dedication and determination are the keys to success!

Great stuff man. You know what 99% of the people out there would of done? Stopped working out for months because of "school". Like **** that. I hate hearing those excuses.

I am up anywhere from 3:30-4:00AM 4 days a week just to hit the gym because that is the only time i have to go. I actually prep my breakfast the night before so that right when i wake up i pound it down, wash the dishes, shower and get the hell out of there so i get to the gym by 5AM. I'm done by 7AM, go back home, shower again, hit the road with the wife and daughter, drop the daughter off at daycare, commute into work (sometimes 1+hrs in traffic) work my 9-5PM, walk back to my wife's work (30mins), drive back to daycare, cook the whole family's meals for supper and the next day including my first 4 meals, wash dishes, clean up, pack the gym bag and hit the sack by 9:30PM a the latest. It's tough and many people think i'm crazy but i actually don't mind it. The sad part is spending little time with my daughter during the week because by the time we get home it's already 7PM and she is asleep by 8PM.

So just wanted to drop in to say that what you are doing really takes balls and dedication.

wrkoutfrq

07-05-2011, 05:51 PM

thanks man, but really what you do is much more impressive... i hope to have a family one day, and i know its gonna be even harder to get things done when that happens, and the fact that you do it every day is just mind blowingly inspirational to say the least. my mom is the same way, she's up at 4am every morning so she can get to the gym, come home make her lunch, get my youngest sis ready for high school, then make it to her teaching job where she teaches at the alternative high school (the bad kid school). she still manages to come home and clean, do laundry, cook dinner, etc.

it amazes me that some people wont even work up the motivation to do a simple 30 min workout, yet here we are doing what's necessary to get the job done

wrkoutfrq

07-06-2011, 07:13 PM

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x57.5*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12,10,10

BB Spider Curls -SS- Concentration Curls
3x50*10 -- 20*8

Reverse Grip EZ Curls -SS- HS MTS Bicep Curl (at FDB level)
3x40*15 -- 20/side*10 (BRUTAL!!!)

Machine Tricep Dip (slow and SQUEEZE at extension)
3x190*12

One Arm Cable Pressdowns (same dynamic as dips)
3x20*12,10,10

Skull Crushers -SS- One Arm DB Overhead Ext.
3x50*10 -- 15*8 (surprisingly really tough at this point)

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15 (wow, not as easy as i thought)

Cardio
AM HIIT - Stationary Bike
5min W/U
12*sprints (15/45)
5min Cooldown
12min Row
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not sure what my deal is but i'm in a supersetting mood this week... it's fine though because the pump and fatigue accompanying that is great. i was getting a pump in my arms that was similar to that from occlusion, which is GREAT. this training for the new job is one hack of a hassle to deal with, but man is it worth it. today was a full 8 hour workshop on self awareness, leadership, and conflict management with a man named Dan Ryan, a consulting company CEO. was probably one of the best 8 hours spent in one room ever. i didn't even notice that i hadn't eaten for 4 hours by lunch, just being involved. the only problem is long days like that cut into my workout time lol. the campus gym opens at 6am and closes at 8pm, so there was only time to get cardio in this morning, and then lift when i made it back from the biotech company holding the workshop (45min drive w/out traffic, and we got out during rush hour). anyway, tomorrow i have an interview with the admin staff of the Nashville Zoo, but luckily it's a short day, so that gives me plenty of time to hit shoulders, abs and forearms tomorrow!

buckeye185

07-06-2011, 08:43 PM

525g. of carbs

what webber said

yes, i mad

Bnizzle163

07-06-2011, 09:30 PM

Why does everybody hate me?? :( lol

Seriously though dude, that was a killer workout. I dig supersets on occasion as well. They're fun :)

wrkoutfrq

07-07-2011, 02:53 PM

Training
Hyper Week
Shoulders/Traps/Abs#2

BB Military Press (old school standing, very slow and controlled)
3x95*10

Arnold Presses
50*8
2x45*10

Side Lateral Raise -SS- DB Upright Row
3x30's*12 -- 30's*10 (wow was tough)

One Arm Cable Rear Delt Raise -SS- Face Pulls
3x15*15 -- 65*10

Reverse Grip BB Shrug (pause at top)
3x225*12

Plate Shrugs (one per hand)
3x45's*20 (what a pump!)

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
what a great day... training today was focused on meeting with out biotech industry partner, and i'm so awesome mine is the Nashville Zoo. little did i know that the person showing us around was the curator of ectothermic organisms (reptiles, amphibians, and fish). being a herp nerd (reptile and amphibian) that was great news. then when we started talking it turns out he is a toxicology nerd, and is the primary on a grant i'm working on this summer... so needless to say we had a 3 hour conversation about toxicology and herps. i came out of there with some AMAZING contacts for research etc. plus i got to tour behind the scenes in the herp section of the zoo, which was fantastic! workout was great too, i'm really digging this no ego style of lifting, lots of supersets, pump etc. i've figured out part of my problem for why i looked like rubbish after upping cals... water intake. since this start of this training i've been getting in more water, and man have i filled out (in a good way). i'm still not as lean as before, but my muscles are FULL and thick, so i still look great. it may have something to do with not upping my water after i put creatine back in... who knows. weigh in and posing update tomorrow morning, if i deem the posing vid worthy i may post it to hold myself accountable. we'll see though. it will be fasted, pre legs, so stay tuned!

wrkoutfrq

07-07-2011, 02:55 PM

Why does everybody hate me?? :( lol

Seriously though dude, that was a killer workout. I dig supersets on occasion as well. They're fun :)
yeah man i've never really been much on dem dere fancy techniques, but i've started exploring some and man am i surprised how much i love them lol. i used to do supersets, but nothing like this week, so it's been a real nice change. i think my next venture will be myo reps, they seem to be all the rage over in eric and berto's threads

wrkoutfrq

07-08-2011, 05:42 PM

Training
Hyper Week
Legs/Calves #2

*Note-No more than 90sec rest between sets

Squats
3x205*12,12,10

HS MTS Leg Extension
3x80/leg*12
-SS-
Seated Leg Curl
2x135*12

Somersault Squats (wow these were tough)
3x125*10 (failed on every set! could be because i leaned on the bar, so more weight)
-SS-
RDL's
3x205*12 (DAMN this hurt... couldn't breathe lol)

Single Leg Press
2x1pps*15
-SS-
HS Kneeling Ham Curl
2x35/side*12

V-Squat Calf Raise (30sec rest b/w sets)
3x2pps*15

HS Super Calf Raise -SS- One Leg Calf Raise
2x3pps*15 -- BW*10 (brutal!)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
oh boy what a workout... 6am is not my ideal time to lift anyway, but you add in the fact that this whole workout was done in < 45min including w/u you can get an idea of the fatigue... thanks to Kyle (Webber91) for the somersault squats, but i think i did it wrong, cuz i had to lean heavy on the smith bar to keep it from slipping out my waist so the weight was WAY more than what was on the bar. other than that issue it was just a brutal workout, could barely walk. weight this morning was 154.8, so i'm holding steady at about .4lbs per week, which is fine by me, as long as i don't gain too fast and turn in to a tub of lard i'm good. recovery seems to be getting better too, i'm not as sore for as long as usual, so good sign things are looking up. no posing video got taken this morning, may get one tonight depending on if i have time. this training is ridiculous, was there from 8-1, then immediately to a thesis defense on cytotoxic properties of oxidized metal nanoparticles, then straight to the lab til 6. no rest for the weary, cuz tomorrow it's cardio and forearms (i know, i neglected them this week lol), then back to the lab for a day of fun filled work!

wrkoutfrq

07-11-2011, 05:59 PM

Training
Chest and Abs Power

Incline DB Press
3x75*6

Flat BB Press
175*2
165*2 F*CK i hate this movement...GD early mornings, tired and no spotter
Smith Bench
185*5

Decline DB Press
2x70's*6 (pretty light)

Flyes
2x55's*6

Cable Crunch
3x92.5*8

Lying Leg Raise
3xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*18

Side Bends
2x65*8

Cardio
PM LISS - Run/Walk combo (10min each)
365cal's burned in 30min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
i don't have much to say about today's workout... was tired for the workout, phucking 4am wakeups with no caffeine are the devil. i can't even begin to express how much i HATE BB bench. i just can't seem to progress on it. my DB lifts keep going up, but my BB gets worse. whatever... weekend was ok, got some good work done. for some reason i'm extremely tired on teh weekends, must be due to the drop in carbs. i keep falling asleep in the middle of the afternoon (harder than normal days anyway). i think i may have finally hit my BF set point. it doesn't seem to have gotten much worse over the past few days, so i'm hoping thats the case... we'll see what the future holds

Zarazen

07-12-2011, 06:46 AM

Hey man, check this podcast out. Thought of you while listening. Props to Layne.

The BodyRx - Show # 022: Testosterone: How Important Is It For Building Muscle And Strength?
http://www.podcastdirectory.com/podshows/10265471

Also for your bench, try this technique
http://articles.elitefts.com/articles/training-articles/dave-tate-teaches-the-bench-press-at-the-ugss/

wrkoutfrq

07-12-2011, 03:08 PM

Training
Power Week
Back/Traps

HS Supported Rows
3x3pps+10*6

Rack Chins
3xBW+90*6 (PR)

Neutral Grip Pulldowns
2x200*6 (REALLY squeezed and slow negative)

Rack Pulls (conventional stance, not used to it)
2x315*6

BB Shrugs
3x325*6

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
forgot to do the barbell rows, but it's all good, cuz i did an extra set of rack chins. today's workout wasn't too bad, i'm not happy where the numbers were for the rack deads, but since i'm not used to conventional stance it's ok. not a whole lot else to report, just that i still feel like dirt, lol. tired all the time, etc. the training for the fellowship actually buys us lunch on days that we are working all day, and today i skipped one of my typical meals for what they provided (i choose what it is though), so i ended up being a tad low on cal's for the day. no worries though. til tomorrow!

wrkoutfrq

07-12-2011, 03:09 PM

wrkoutfrq

07-13-2011, 07:09 PM

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
42.5's*6
2x45's*5 (PR)

Drag Curls (nice and slow)
3x90*5

Preacher Curls
90*4
2x85*6

Smith CGBP
3x185*5,6,5

V-Bar Pressdown
3x77.5*6

Cable Overhead Tricep Press (rope... slow and controlled, full stretch)
3x52.5*6

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
so i've decided that morning workouts to NOT work for me, but workouts like this that i hit in the afternoon is MUCH better for my attitude. i've had my caffeine, a few carb meals in me, and boy did i have plenty of energy and focus. really a fantastic workout. the good news is that the new job training is done friday, and we'll be done early, so tomorrow is the last day of workin the breakfast club lol. i wanted to get some calves in after arms, but time just didn't work out. the gym closes at 8pm (summer hours, campus gym), and i gotta be in bed no later than 930 so i can be up by 4 to eat for my workout tomorrow morning, so long story short i came back and had my pwo meal and made my pre-bed.

something different i wanna rant on today is jealousy... i got hella jealous today at the gym because i saw a guy who had barely lifted before when i saw him last, and today i saw him for the first time in a couple months, and this guy had to have packed on a solid 15lbs of muscle. i know the guy is on gear, and he went from doesheevenlift status to respectable physique status in a matter of 3ish months. it has taken me YEARS to do what he did in that time, and i won't lie i was extremely jealous. but then i pulled a Kyle and looked at myself in the mirror and remembered one of my favorite quotes: "nothing worthwhile is ever easy. if it were we wouldn't value it". being a natural bodybuilder is worth doing... it's not easy, but the journey to get to that point is what makes it worth it... especially with my low T. i know that even though he is seeing results faster than me, it's because he took the easy way out. i've dug and clawed for every scrap of progress i've made. i've been through torn muscles, pulled muscles, countless cases of lactic acid buildup so bad i couldn't walk, and being fat (getting there now lol). but because of those experiences, what i see in the mirror is all the sweeter. and because i can fully appreciate what has been accomplished so far, i can look to the future, to what i want to see when i look in the mirror, and one word comes to mind: hungry...

wrkoutfrq

07-14-2011, 06:44 AM

Training
Power Week
Shoulders/Abs #2

DB Shoulder Press
65's*6,7,6 (pretty easy)

Seated Side Lateral Raise (no swing)
45*5 (PR)
2x42.5*6

Seated Rear Lateral Raise
3x60*6

HS Ab Machine
2x half stack*12

Cable Crunch
2x72.5*10

Life Fitness Trunk Rotation
2x130*12

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout despite it being at 6am. i pounded some caffeine, which made a world of difference. was gonna hit some more traps but ran outta time. it's all good though, i can throw some in tomorrow after legs. gotta start training right now, otherwise i prolly would have ranted some more lol. maybe later

Webber91

07-14-2011, 12:16 PM

but then i pulled a Kyle and looked at myself in the mirror and remembered one of my favorite quotes: "nothing worthwhile is ever easy. if it were we wouldn't value it".

lulz thanks for the name drop brah!

You're absolutely right though man. I see heaps of young guys much smaller than me that jump on the juice and blow up real quickly, then come back and see me and I go full isthisreallife.jpg

Doesn't bother me one bit, as you said, it's the journey that makes this so special. I couldn't care if it takes me 2 months or 20 years to add an inch to my chest, I enjoy every day of the ride. Never being satisfied is what keeps us hungry to improve, and that's why I don't refer to bodybuilding as a sport per se, but a lifestyle.

wrkoutfrq

07-14-2011, 05:51 PM

lulz thanks for the name drop brah!

You're absolutely right though man. I see heaps of young guys much smaller than me that jump on the juice and blow up real quickly, then come back and see me and I go full isthisreallife.jpg

Doesn't bother me one bit, as you said, it's the journey that makes this so special. I couldn't care if it takes me 2 months or 20 years to add an inch to my chest, I enjoy every day of the ride. Never being satisfied is what keeps us hungry to improve, and that's why I don't refer to bodybuilding as a sport per se, but a lifestyle.
absolutely man... thats why i have a hard time sometimes when dealing with people who don't understand. they see me with my tuperware stored food, and getting anxious when i don't train and try to criticize me for it, ask me why i can't be normal. what they don't realize is that anything other than this would feel abnormal! i love this lifestyle, i love being in good shape, i love DOMS, all of it. i even enjoy counting my macro's year round (srs lol). so this is my normal

wrkoutfrq

07-15-2011, 06:12 PM

Training
Power Week
Legs/Calves #2

Leg Press
3x7pps+70*6,6,5 (PR)

Smith Front Squat ATG
3x205*5 (had the weight wrong last week lol)

Glute-Ham Raise
3xBW*6 (repeated the PR from last week)

BB Walking Lunges
2x135*6

Seated Calf Raises
3x145*6,6,5

HS Super Calf Raise (2 count pause at bottom)
2x5pps*7

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another great workout... almost lost my breakfast after the front squats. had to nix the glute bridges for lack of time, but thats ok cuz i got a great workout in anyway. bad news in the way of personal life, some professor from another school has stolen my thesis research. so now we're in a race for publication. i don't really wanna dwell on it, because thats time that could be spent workin toward the paper. weighed in this morning at 154.8, same as last week. not to mention i dropped 3, count em, 3 big deuces after weighing in. gross i know, but that means i was probably lighter. i'm not gonna change cals next week because technically i've been low on cals all week from having to guesstimate cals from the lunches provided with training. oh well! i'm gonna change the off day macros to have less fats and a little more carbs, because i just crash on the weekends. i'm gonna try and curb some of that. i'll try to update with some pics tomorrow (for real this time lol)

wrkoutfrq

07-18-2011, 05:45 PM

Training
Chest/abs Hyper
Olympus Gym Murfreesboro (Home of FLEX LEWIS)

Life Finess Chest Press
3x165*12

Flat DB Press
3x65's*10

Cable Flyes -SS- Burnout Pushups
3x25/side*12

BW Dips
3x15

Cable Crunches (30 rest between)
3x85*15

Lying Leg Raise -SS- Decline Situps (30sec rest between)
3xBW*15 each

Cardio
PM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
good workout today, i joined the gym Flex Lewis bases at. workout was at 5am, because today started field work. this gym is def much more hardcore than the school gym, has all the awesome equipment i've been dying to use, such as hack squat, donkey calf raise, glute/ham machine etc. field work is gonna be tough to work around. we spent 9 hours today lifting rocks that weigh more than i do looking for an endangered salamander. i get to do that every day indefinitely. gonna be fun, but TIRING lol. can't wait to hit some back tomorrow. it's a day off from research (PI has obligation somewhere else) so i get to hit back at a decent time and still get some personal work done... doin what it takes aint easy, but if i wasn't doin it, i wouldn't have what it takes would i?

bballbrett5

07-18-2011, 05:57 PM

GHR machine! I'm jelly

wrkoutfrq

07-18-2011, 06:31 PM

:D...

i had no idea this gym was like this, the commercials make it look like a spinoff of gold's. and the funny thing is i was forced into getting the membership because the gold's here sucks and the school gym isn't open enough. so much win

wrkoutfrq

07-19-2011, 09:49 AM

Training
hyper Week
Back/traps

BW Pullups
3x12 (strict, not that hard...)

HS Row (Neutral Grip)
3x125/side*10

HS MTS High Row -SS- Yates Rows
3x2pps/side*12 -- 135*12

Cable Pullover (Lat Pulldown station)
3x25*15

Donkey Calf Raise -SS- toe bounces
3x280*12 -- BW*30

Seated CAlf Raise (30 sec rest)
3x90*12

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
yet another testament to why i'm much better towards mid morning than early morning... what a fantastic workout. really got a great burn and pump in my back and calves. the PI for the study we are doing field work for had other obligations today, so it was a day off from the field. other than that just a normal day. plan on tryin a new recipe for a cornbread shortcake of sorts, but that's gonna be quite a bit later. i'm def. gonna be burning a sh!tload more calories a day doing field work, i woke up this morning lookin leaner than i have in a while... can't wait to keep diggin hard!

wrkoutfrq

07-20-2011, 06:29 PM

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x57.5*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12

BB Spider Curls -SS- Concentration Curls
3x50*10 -- 20*8

Reverse Grip EZ Curls -SS- Icarian Bicep Curl (at FDB level)
3x40*15 -- 15/side*10

Machine Tricep Dip (slow and SQUEEZE at extension)
3x190*12

One Arm Cable Pressdowns (same dynamic as dips)
3x20*12

Skull Crushers -SS- One Arm DB Overhead Ext.
3x50*12 -- 17.5*8

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15

Cardio
PM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min incline walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
surprisingly good workout today, even if it was at 5am. i may be gettin used to hittin it early without caffeine. not gonna lie, this research may just kill me lol... i spent the whole day lifting BIG rocks... most weighed more than me, if not magnitudes of order higher. let's just say several took 4 people to lift, and it was still tough. i feel really small in this new gym, there's a LOT of big guys there, and most are even in better condition than me too. FML. just feeling a little discouraged today (bein real here, no reason to hide anything). probably has something to do with the low T, causing my mood to drop, but it's all good. i won't let it get me down, i will push forward with everything i have, regardless of my mood.

wrkoutfrq

07-21-2011, 03:25 PM

Training
Hyper Week
Shoulders/Traps/Abs#2

BB Military Press (old school standing, very slow and controlled)
3x105*10

Arnold Presses
3x45*10

Side Lateral Raise -SS- DB Upright Row
3x32.5's*12 -- *10 (wow was tough)

Cable Rear Delt Raise (both arms this week) -SS- Face Pulls
3x15*15 -- 65*10 (what a burn!)

Reverse Grip BB Shrug (pause at top)
3x225*12

Plate Shrugs (one per hand, 30sec rests)
3x45's*20 (what a pump!)

Ab Machine (30sec rests)
3x half stack*15

Lying Leg Raise (30sec rests)
3xBW*20

DB Side Bends (no rest besides while the other side was working)
3x50*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another decent workout today... i feel like such a vag only doing 45's on arnolds after only using 105 on military's. i guess thats not the point though, i got a great burn/pump. another unsuccessful day in the field. didn't find any of the target species. got caught in a lighting storm but kept going... was fun swimming in the rain lol. then my moron lab partner locked the keys in the trunk of his car... an hour and a half later we had to call the cops to let us in... but all in all another VERY tiring day... fell asleep riding back from the field site. interested to see what tomorrow's weigh in holds... stay tuned!

wrkoutfrq

07-22-2011, 03:20 PM

Training
Hyper Week
Legs/Calves #2

Squats
3x205*12 (kept on losing position with bar/feet...)
135*8 as deep as possible, with pause at bottom

Leg Extension
3x175*12
-SS-
Lying Leg Curl
2x setting 8*12 (bout half stack)

Somersault Squats (wow these were tough)
3x125*10 (may have got the hang of these..., TOUGH)
-SS-
RDL's
3x205*12

Hack Squat (bottom out machine)
2x1pps+35*15
-SS-
Kneeling Ham Curl
2x50*12

Standing Calf Raise Machine (30sec rest b/w sets)
3x150*15

Leg Press Calf Raise -SS- One Leg Calf Raise
2x3pps*15 -- BW*10 (brutal!)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
wow what a workout... i got about 30min extra sleep but was still tired going to gym... even got the nods during my warmup. needless to say after this workout i was still fallin asleep, but from a different cause. i could barely walk when i was done. decided to switch a couple things up since i had some nice new equipment... bad (or actually good lol) decision. weight this morning was 155.0... meh, i thought i would have stayed the same or even dropped from all the extra NEAT and no creatine (cycled off this week), but i guess not. had a spinal adjustment done by my doc today and it felt great. he said it was never that easy, and i take really good care of my body. i talked to him about the low T thing and he said the endocrinologist said to give it a little more time to see what the upped cal's does, so i'm having followups done in Aug. by that time i'm gonna be big as a house lol...

bballbrett5

07-23-2011, 03:35 PM

barely being able to walk after legs = yep...that's about right :)

wrkoutfrq

07-23-2011, 06:33 PM

barely being able to walk after legs = yep...that's about right :)
haha thanks, now i can't walk because of how sore i am... my ham's and tear drops feel like they are going to tear off with every step lol

wrkoutfrq

07-25-2011, 05:44 PM

Training
Chest and Calves Power

Incline DB Press
3x75*6

Flat BB Press (back to basics, perfect form, SLOW and controlled.... gotta get this right)
2x145*6
155*6

Decline DB Press
2x70's*6 (pretty light)

Flyes
2x55's*6

Seated Calf Raise (1min rest periods)
3x3plates*6

Standing Machine Calf Raise (1min rest periods)
3*180*8

Cardio
PM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout this morning despite not sleeping much... my adviser's kids have a band and they competed in a battle last night, so i went out to support them. i made a decision to go back to basics with my BB bench. i dont give 2 shiits about how much weight i move, but i think my innability to press on this may be hampering my physique. so i backed off a little, fixed my form to PERFECT, slow negative, explosive positive, etc.

on a note, i'm EXHAUSTED from sampling today. we covered 2 miles of river, and had to hike back up it to get to the car. it was pretty rough. it made cardio tonight horrible... my legs were fatigued as hell already, and stiff from the cold water, so it sucked. oh well, no cardio tomorrow, so it should be fine.

wrkoutfrq

07-26-2011, 06:04 PM

Training
Power Week
Back/Traps

Supported Rows
3x3pps+20*6 (PR)

Rack Chins
2xBW+90*6

Neutral Grip Pulldowns
2x187.5*6 (different machine... HEAVY weight lol)

Underhand BB rows
2x205*6 (sqeeze!!!!)

Rack Pulls (conventional stance, not used to it)
315*8
335*6

BB Shrugs
3x335*6

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout this morning, was trying to hurry, but thats all good cuz i still blasted it well. another long day in the field, and it's takin it's toll lol... i'm FRIED (aka sunburnt), exhausted, and sore lol. i was gonna do abs this evening after getting back from the field, but that didn't happen... had to hit the grocery store and eat, and i was just too tired from walking upstream in a fast current all day. i may superset it tomorrow morning with arms, but we'll see...

jpfaherty

07-26-2011, 06:29 PM

Training

Underhand BB rows
2x205*6 (sqeeze!!!!)

Careful with those! I've heard all the horror stories of torn biceps!

Strong lifts tho man. How's you current macro split feel?

Side note: Find any dinosaurs the last couple days?

Bnizzle163

07-26-2011, 08:59 PM

Been lurking but haven't posted in a while. Dude that's some impressive weight for underhand bb rows. I'm always nervous doing them :p

wrkoutfrq

07-27-2011, 02:19 AM

Careful with those! I've heard all the horror stories of torn biceps!

Strong lifts tho man. How's you current macro split feel?

Side note: Find any dinosaurs the last couple days?

yeah this is the first time i've done them in a LONG time because i heard similar things... i could go heavier, but if i feel any tension in the bicep i drop the weight and focus on squeezing the back...

nothing yet, but thats kind of the point. we're supposed to be showing they aren't there anymore, so yea

Been lurking but haven't posted in a while. Dude that's some impressive weight for underhand bb rows. I'm always nervous doing them :p

thanks man, yea i very rarely do them because of the risk on the bicep. i actually do mine a little different than most people, almost yates style, but i feel a better lat contraction that way, so it's not quite as impressive lol

Webber91

07-27-2011, 02:49 AM

Strong ass freakin' rows man! :eek:

wrkoutfrq

07-27-2011, 05:23 PM

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
3x45's*6,55 (PR)

Drag Curls (nice and slow)
3x95*6,5,5 (PR)

Preacher Curls
3x80*8

Smith CGBP
3x185*5

V-Bar Pressdown
3x80*6 (light)

Cable Overhead Tricep Press (rope... slow and controlled, full stretch)
3x55*6

Cardio
PM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout... not sure where the energy came from, but i needed this. today's field work was BRUTAL... 4 straight hours of fighting the strong current upstream, all while lifting rocks... i felt like i'd been beaten with a 2x4. i wouldn't let that stop me though... i pounded a good meal and headed off to do cardio. had to go with sprints at level 10 rather than 12 like usual, but only because i couldn't move the pedals by 10 seconds during the sprint. gonna sleep good tonight! i'll be hitting some abs and shoulders tomorrow morning, then back to the river for more salamander hunting!

wrkoutfrq

07-28-2011, 05:14 AM

Training
Power Week
Shoulders/Abs

DB Shoulder Press (angled at almost a behind the neck angle)
3x65's*6

Seated Side Lateral Raise (no swing)
45*6,5.5,5

Seated Rear Lateral Raise
3x60*6

Cable Crunch
3x whole stack *8

Lying Leg Raise
3xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*18

Side Bends
2x65*8

Cardio
none

Diet (C/P/F)
2523.28 kcal
279.25/189.57/72

Notes
not the best workout in the world... i'm beyond exhausted today, literally falling asleep between sets... woke up late, ran outta my usual hot cereal, etc. so not a good day already. now i gotta deal with 100+ degree weather, strong currents, and hours without food. yeah, bout that...

wrkoutfrq

07-29-2011, 04:05 PM

7/29/11

Training
Power Week
Legs/Calves #2

Leg Press
3x7pps+70*6 (PR)

Smith Front Squat ATG
3x205*6 (PR)

Glute-Ham Raise
3xBW*6

DB Walking Lunges
2x65's*6

Seated Calf Raises
3x3plates*6

Donkey Calf Raise (2 count pause at bottom)
2x320*8 (was whole stack minus two plates)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
TOUGH workout this morning... barely walking when i left. the gym is in an underground area below a movie theater, so you have to go up stairs to get out... yeah, was def. a struggle. another long day in the field today as well. the first location was deep and cold and flowing fast. i had to swim upstream in very cold water, and we didn't even get to sample there, was very draining. it was also cloudy and threatening to rain, so it wasn't a reprieve getting out of the water lol. after lunch we went to a smaller creek that had warm water, and the sun came out, so it was great, but much more labor intensive in the way of rocks.

weight this morning was 154.4... thats a .4lb drop from last week. i'm gonna hang at these cal's for the time being, because my amount of field time is going to decrease starting next week. my other, more important job starts, and so i have to miss at least 2 days a week from teh field, so i think these calorie levels will be ok. i'm WORN OUT from this week, almost wrecked falling asleep while driving between field sites. part of it is the exercise, the other is T levels i think. we were done early yesterday, and still was exhausted after resting up well etc. trying to cope but it's not easy. but then nothing worth having is ever easy...

wrkoutfrq

08-01-2011, 05:34 PM

8/1/11

Training
Chest/abs Hyper

Life Finess Chest Press
3x162.5*12

Flat DB Press
3x65's*10

Cable Flyes -SS- Burnout Pushups
3x25/side*12

BW Dips
3x15

Cable Crunches (30 rest between)
3x85*20

Lying Leg Raise
3xBW*20

Decline Situps -SS- Roman Twists
3xBW*20 // 3xBW*15

Cardio
PM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
crappy workout today... i think it has to do with having two days to sleep in and not do much, but monday mornings always really blow... and i think it's prolly gonna affect my chest development in the long run. i think next week i'll rearrange some things to have my weaker body parts fall on my days at school, since i'll have the afternoon to workout then. other than that it was just a long day in the field. the river we went to was so cold i was having chest pains after getting to armpit depth... literally. i was starting to worry about hypothermia. after we got past the spring that was feeding it though, it got better for a bit. tomorrow is the same river so i better man up and insulate the nether-regions tonight!

wrkoutfrq

08-02-2011, 05:03 PM

8/2/11

Training
hyper Week
Back/traps

BW Pullups
3x12 (strict, not that hard...)

HS Row (Neutral Grip)
3x125/side*12

HS MTS High Row -SS- Yates Rows
3x2pps+5/side*12 -- 135*12

OLD as moses Pullover Machine (felt great though)
3xlevel 6*15

Donkey Calf Raise -SS- toe bounces
3x280*12 -- BW*30

Standing CAlf Raise (30 sec rest)
3x130*12

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
fantastic workout, despite sleeping like pure sh!t... upped several of my weights. back on creatine yesterday as well as upping my sodium = i look like a fat ass. another big day in the field... water conditions were PERFECT, which meant cool, clear and full of BIG rocks. my whole morning was consumed with having to triple team rocks with people. several of those were still grinders lol. no hellbenders, but did see some awesome snakes, so yeah, productive day for sure! half day tomorrow after arms, then to my other job at the high school for the first time at 3. gonna be a long day, but should be fun!

wrkoutfrq

08-03-2011, 06:25 PM

7/20/11

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x65*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12

BB Spider Curls -SS- Concentration Curls
3x50*10 -- 20*10

Reverse Grip EZ Curls -SS- Icarian Bicep Curl (at FDB level)
3x40*15 -- 10/side*10 (backed off the weight a lil and SQUEEZED)

Machine Tricep Dip (slow and SQUEEZE at extension)
3x195*12

One Arm Cable Pressdowns (same dynamic as dips)
3x20*12 (easy...)

Skull Crushers -SS- One Arm DB Overhead Ext.
3x50*12 -- 17.5*8 (skull crushers were cake...)

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15

Cardio
PM HIIT - Treadmill (OMG this blew!)
5min W/U
12*sprints (30/60, sprint at 5incline, rest at 2)
5min Cooldown
10min elliptical

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
OMG cardio sucked so bad today... haven't ran in a while, plus it was on an incline and sprinting, so yeah, it was brutal. meal timing was a lil screwy today too. was only in the field til 12, so i didn't pack a lunch. which means from 630am (PWO) til 145pm i had no food. then i met with my partner teacher for the other job at 3 and didn't get outta there til 5, so next meal was at 530. horked it down, went to do cardio, then the last few meals are all jumbled. i feel bloated and full lol. workout was great this morning, despite having woken up at 3 instead of my usual 330. my sleep patterns are off for some reason. i'm not able to sleep well. anyway, was pretty tired walking in, but i managed to build motivation to keep pressing forward on the weights, really great stuff. it's storming right now, so if it keeps it up there will be no field work tomorrow, which would be nice, but that would mean a day in the lab. we'll see though. til then!

wrkoutfrq

08-04-2011, 05:56 AM

7/21/11

Training
Hyper Week
Shoulders/Traps/Abs#2

BB Military Press (old school standing, very slow and controlled)
3x105*12

Arnold Presses
3x45*10

Side Lateral Raise -SS- DB Upright Row
2x37.5's*12 -- *8 (PR)
35's*12 -- *10

Cable Rear Delt Raise (both arms this week) -SS- Face Pulls
3x15*15 -- 65*10

Reverse Grip BB Shrug (pause at top)
3x245*12

HS Seated Shrugs (30sec rest periods)
3x1pps*20 (holy hell this burned)

Ab Machine (30sec rests)
3x half stack*15

Lying Leg Raise (30sec rests)
3xBW*20

DB Side Bends (no rest besides while the other side was working)
3x50*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not a good day today... got a hellacious storm last night, so much lightning that the sky stayed lit (srs). even so, my PI (primary investigator, aka research boss) didn't send an email saying no field work until AFTER i was done in the gym... so i got up at 315, hit the gym and everything, for almost nothing. my lab partner and i are gonna meet with our advisor to work on other things though. as if it wasn't bad enough, i woke up with a fever, EXHAUSTED, and with intestinal problems. i don't think i'm sick, i may just have a bit of food poisoning. nothing major though. i'm feeling a little better after the gym. still doesn't exactly brighten my mood. the rest of the day is gonna be filled with in lab work, headaches, and possibly some salicylic acid (aka aspirin lol) to control fevers. then prolly gonna clean the apt. because my family is coming in to visit tomorrow. i'm beyond excited, so i hope i shake this bug quick. with the amount of rain we got we prolly wont be in the water tomorrow either...

despite all thats bad today, i still lifted quite well in the gym... the worse i felt the more i pushed myself to better my numbers. i kept thinking of all the people who were feeling great in the gym that i will have to compete against one day, and as it stands right now i'd get my ass handed to me, so no rest for the weary. the difference between losers and winners is that losers dont do what they dont want to, and the who win do everything they can to be the best they can... doesn't matter the placings, just knowing that you gave everything to be your best makes you a winner. i want that feeling... getting first would be nice too, but i tend to be a realist.

on a side note, as i type this i'm considering doing v-logs once a week since i don't really wanna type all this out... if anybody sees this lemme know what you think. i've been really impressed by the v-logs from others' journals, so yeah... anywho, til later!

Rypt1

08-04-2011, 06:34 AM

Been following for a while. You're making pretty awesome progress. Good lifts. Hope you get to feeling better. You have a good attitude about things.

Oh, I think the video logs is a good idea.

wrkoutfrq

08-04-2011, 11:30 AM

Been following for a while. You're making pretty awesome progress. Good lifts. Hope you get to feeling better. You have a good attitude about things.

Oh, I think the video logs is a good idea.

thanks for following along, my progress is slow, but better that than being a fatty later lol

bballbrett5

08-04-2011, 02:06 PM

dude you didn't get up for nothing if you crushed it in the gym!

and yeah i'd watch a vlog for sure

wrkoutfrq

08-04-2011, 05:18 PM

dude you didn't get up for nothing if you crushed it in the gym!

and yeah i'd watch a vlog for sure

i guess you're right, i just feel so much stronger around 10-11am. *

i'll see what i can do about a v-log tomorrow. *should be interesting thats for sure

wrkoutfrq

08-06-2011, 07:58 PM

7/22/11

Training
Hyper WeekLegs/Calves #2

Squats
3x205*12 (made sure to go deeper with these)
135*8 as deep as possible, with pause at bottom

Leg Extension
3x175*12
-SS-
Lying Leg Curl
3x setting 8*12 (bout half stack)

Somersault Squats
3x135*10
-SS-RDL's
3x205*12

Hack Squat (bottom out machine)
2x1pps+35*15
-SS-
Kneeling Ham Curl
3x50*12

Seated Calf Raise (homemade machine, AMAZING, 30sec rest b/w sets)
3x1p+25*15

Leg Press Calf Raise -SS- One Leg Calf Raise
2x3pps*15 -- BW*10 (brutal!)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
late update, been a hectic couple days... long day in the field friday, despite the rain we got a couple days before, and then the family came into town so i haven't had the time to update. *also means no v-log yet. i'm gonna get one done after my family leaves tomorrow. *the workout yesterday morning was AMAZING. *i had a great night's sleep to help recover from the krud i had, then had a small cup of coffee and they made all the difference... i was full of energy, ready to go. *the weights didn't go up much, but what they did counted. *i'm so sore today i can hardly walk straight. *not sure why, but it's all good. *anywho, weigh in showed another .4lb drop, putting me in at 154.4. *not worried in the least. *my weights in the gym are still going up, and as long as that doesn't start to change then it's all good. besides, my NEAT for the overall week is going to be decreasing with the start of the other job, so things should change. *other than that stay tuned for the v-log where you will get to meet the real me lol.

Webber91

08-06-2011, 10:12 PM

In fo' vlog :) I'm about to do another one myself! Prep makes my mind go crazy, I just need to talk instead of type haha.

Great to see you had a stellar workout mate!

wrkoutfrq

08-08-2011, 04:42 PM

7/28/11

Training
Power Week
Shoulders/Abs

DB Shoulder Press (angled at almost a behind the neck angle)
3x65's*7,6,6

Seated Side Lateral Raise (no swing)
3x45*6

Seated Rear Lateral Raise
3x60*6

Cable Crunch
3x whole stack *8

Lying Leg Raise
2xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*8

Side Bends
2x60*8 (more slow and squeezed than the 65's last time)

Cardio
none

Diet (C/P/F)
2561.25 kcal283.75/187.25/75.25

Notes
awesome workout this morning... not sure how because the cleanup crew showed at my door as i was getting into bed to clean the apt, but despite that i got a great 6 hours of sleep, woke up refreshed, and had a nice cup of coffee pre-wo. *as i mentioned previously i've switched my workout order to facilitate some differences in the schedule. *this was at the usual 5am, tomorrow's will be in the afternoon. *LONG day in the field today, about 9hrs worth of work, so i'm beat tonight. *i did manage to get a v-log recorded, but it got cut off at 15min to fit as a youtube vid, and the audio is off, so you can just play it and listen lol. *any thoughts as to why the audio is lagging? *it wasn't like that when i played the original recording, only after uploading it... anywho, here it is!

eiuTB2EBNHA

wrkoutfrq

08-09-2011, 03:10 PM

Training
Chest and Calves Power

Incline DB Press
3x75*7,6,6

Flat BB Press (back to basics, perfect form, SLOW and controlled.... gotta get this right)
3x155*6

Decline DB Press
2x75's*5

Flyes
2x55's*6

Seated Calf Raise (homemade machine from last time, 1min rest periods)
3x2plates*7,6,6

Plate Loaded Squat Machine Calf Raise (1min rest periods)
3x8plates*8,6,6

Cardio
AM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout... today was the first day in my other job (resident scientist at a high school) so i did my cardio before hand, then hit the weights this afternoon. *the weights went up in several lifts, was able to have a great mind-muscle connection. *i've upped my sodium over the past few days, so i'm pretty watery. *gonna let things settle out over the next few days or so. *tomorrow is gonna be the first day off of the week, which is odd, but it works out best. *i'll be quite active all day in the field, and then get back on the w/o thursday, friday, and saturday. *then sunday will be the last day off, with maybe some cardio. *ought to be a good schedule to follow til classes start at the end of this month, and then it's tweak it all over again. *stay tuned!

edit: *stupid ass new format screws up posts!

wrkoutfrq

08-10-2011, 05:35 PM

8/10/11

Training
None

Cardio
None

Diet (C/P/F)
2275.85 kcal
207.5/180.9/80.25

Notes
Not much to note today, was just a great day off. *went and did my thing in the field, put in 7.5 hours today. *no new animals to report unfortunately. *it's extremely depressing to dig around in a creek which *has perfect conditions for an animal, which historically had them there only to find that now you don't see even a trace of one. *tomorrow is another day in the classroom. *i get formally introduced to the high school students i'll be working with, so that ought to be fun. *it's also gonna be a day of great workouts, HIIT in the morning before school and probably back or arms after. *haven't decided which. my arms need more work than my back, so i think that may be the route i go

wrkoutfrq

08-11-2011, 03:23 PM

7/27/11

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
3x45's*6 (PR)

Drag Curls (nice and slow)
3x95*6,6,5.5 (PR)

Preacher Curls
3x80*6

Smith CGBP
3x185*5

V-Bar Pressdown
3x85*6 (light)

Cable Overhead Tricep Press (rope... slow and controlled, full stretch)
3x57.5*6

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
AMAZING workout! *i met Flex Lewis!!!! absolutely my favorite BB, extremely down to earth, even took 10min out of his workout time to talk with me and take a picture. *i was motivated as HELL afterwords, hence the PR's. *tough cardio this morning, but it's all good, cuz it was a good day in the classroom. *i just can't get past me meeting one of the top bodybuilders in the WORLD at my home gym, which is his home gym as well. *he informed me that the TN state show is this Sat in Nashville... yeah i'll make the best effort i can to be there...

oh yeah :D

http://i1136.photobucket.com/albums/n482/wcutrumpat/flexlewisandme.jpg

bballbrett5

08-11-2011, 03:40 PM

^awesome pic. you look so happy!! hhaah

wrkoutfrq

08-11-2011, 03:52 PM

^awesome pic. you look so happy!! hhaah

dude i was ecstatic! i've always wanted to meet him since i first saw that youtube vid of him before his win of the british nationals, and when i saw him there today i was giddy as a schoolgirl lol. i know that sounds borderline nuthug, but i could give 2 sh!ts less. he's actually the first pro i've ever seen in person, so it was an amazing experience getting to talk to him

wrkoutfrq

08-12-2011, 04:08 PM

7/26/11

Training
Power Week
Back/Traps

Supported Rows
3x3pps+25*6,6,5.5 (PR)

Rack Chins
2xBW+90*6 (light)

Neutral Grip Pulldowns
2x200*6

Underhand BB rows
2x205*6 (sqeeze!!!!)

Rack Pulls (wide grip, think front relaxed for full stimulation)
2x365*6 (PR)

BB Shrugs
3x335*6

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout, despite having slept 1.5hrs through my alarm... looked at the clock and was like SH!T. i literally inhaled my eggs and hot cereal w/pb (luckily were made the night before) and made it to the gym only 30min after normal time. was feeling extremely strong, prolly cuz of the extra sleep. i made myself pay for that extra sleep. less rest + more weight = awesome things. i changed up the rack deads a lil so that my grip was wide, about that of my front relaxed. it allowed for better overall stimulation, especially in the lats. it almost felt like hitting a front relaxed with a butt-ton of weight. i was wiped. luckily, the river we were going to today was local, so no huge drive. some of the people on the payroll were pushing overtime, so we cut it short early. we scouted some locations, found them to be garbage (low visibility and disgusting water) and after about 4hrs called it. came back, ate, and then accidentally fell asleep watching Jeff Albert's week 37 v-log. not sure why i was so tired, but it's prolly cuz of the low T. i wont lie, still feeling all the symptoms. i also feel like i may be losing mass in some places while gaining in others. i'll touch on this in my next v-log, which should be shorter than the last lol. stay tuned for it tomorrow!

Webber91

08-12-2011, 04:38 PM

Jelly that you met Flex! I actually feel like crap when I sleep in, for some reason I function better if my sleep gets cut short than extended lol. Well done on the row PR, in4 vlog #2 :D

wrkoutfrq

08-13-2011, 07:23 PM

7/29/11
Training
Power Week
Legs/Calves #2

Leg Press
3x7pps+50*6 (different angle... raped my legs!)

Smith Front Squat ATG
3x205*6

Glute-Ham Raise
3xBW*6 (quite a bit easier this week)

DB Walking Lunges
2x65's*6

Seated Calf Raises
3x2plates*6 (homemade machine)

Donkey Calf Raise (2 count pause at bottom)
2x380*8 (was whole stack minus one plate)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
this new schedule is gonna work out i think... got to sleep in this morning quite a bit... woke up at the usual 315, and then went back to sleep until 630 :eek:. the fact that no field work happens on the weekends yet allowed me to get my two biggest carb meals in before the workout, so it helped a bit. workout was brutal, got a headache halfway through from the blood pressure increase. had a hard time getting up the stairs out of the gym. weight this morning was 154.4 again, so cal's may get increased a tad next week. not much though, my BF is a little higher than i'd like to be sitting at. not a lot to mention, other than i spent 5.5 hours after my workout working on developing my method for the last of my thesis. i think one or two more long days like this and i'll be ready to run my samples, and then i'll be completely done with data collection.

also:

0qogYiqkZ7w

the audio is still lagging... i dunno WTF is going on but it's pissing me off

bballbrett5

08-14-2011, 01:20 PM

another good entry :). dude, don't worry about tough92. pretty sure everyone around here knows he's a huge phaggot

wrkoutfrq

08-14-2011, 02:16 PM

8/10/11

Training
None

Cardio
AM HIIT - Elliptical
5min W/U
12*sprint (15/45)
5min Cool Down
10min Stationary Bike
10min INcline Walk

Diet (C/P/F)
2275.85 kcal
207.5/180.9/80.25

Notes
pretty routine day today... some hardcore HIIT this morning, but other than that try to stay awake. today for some reason i'm really dragging, not in the best of moods either. no excuses this time, it's time to hold myself accountable. it's not pretty, i warn you guys, but i guess it never is mid offseason lol

another good entry :). dude, don't worry about tough92. pretty sure everyone around here knows he's a huge phaggot

thanks man! yeah i'm not gonna sweat it... like i said in the v-log if that little prick bothered me than i might as well quit now lol...

wrkoutfrq

08-15-2011, 05:43 PM

7/21/11

Training
Hyper Week
Shoulders/Traps/Abs

BB Military Press (old school standing, very slow and controlled)
3x105*12

Magnum Neutral Machine Shoulder Press (don't like the ROM in the arnolds)
3x1plate+30/side*10

Side Lateral Raise -SS- DB Upright Row
3x37.5's*12 -- *10 (PR)

Cable Rear Delt Raise (both arms this week) -SS- Face Pulls
3x15*15 -- 72.5*10

Reverse Grip BB Shrug (pause at top)
3x245*12

HS Seated Shrugs (30sec rest periods)
3x1pps*20 (holy hell this burned)

Ab Machine (30sec rests)
3x100*15 (machine only goes to 140)

Lying Leg Raise (30sec rests)
3xBW*20

DB Side Bends (no rest besides while the other side was working)
3x50*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
GREAT workout today, woke up groggy as hell but after a good breakfast and a half cup of regular coffee i was FULL of energy. i really have never been a huge fan of arnold presses, as they put a bit of excess strain on my rotator cuffs, so i called an audible and went with the machine neutral grip presses. that was a great call, they hit my shoulders spot on and i got a great pump from it, so win for me. i've decided to up the ab training intensity as well as the trap training frequency. i've not been blessed with deep cuts in my abs, and they hold a lot of BF so i gotta work them HARD to get them to really pop. my traps are decent, but aren't very visible from the front. my traps are similar to arnold's, but i think they are just enough different that if i really get them to grow (which they do easily) they'll have some pop from the front as well.

i had planned to get a posing update in this morning, but my new roommate was up when i was (315am... WTF?) so it didn't happen. no chance of getting one this evening, as the sodium and sun i've gotten today have me really washed out. i'm gonna do a vid in the morning since i only gotta do LISS before work. maybe it'll be in good lighting as well, which might make me feel better lol. the last few personal updates have been in sh!te lighting, and it does nothing for my self confidence lol. til tomorrow!

wrkoutfrq

08-16-2011, 05:54 PM

8/1/11

Training
Chest/Calves #1 Hyper

Magnum Plate Loaded Chest Press
3x2pps*12 (holy hell this was tough... raped my chest)

Flat DB Press
3x65's*10,10,8

Cable Flyes -SS- Burnout Pushups
3x25/side*12

BW Dips
3x15

Standing Machine Calf Raise (30sec rest, 2sec pause at bottom)
215*10
195*10
175*10
115*burn (got 5 reps) (OMFG this hurt so bad...)

Seated Calf Raise (homemade machine)
3x1plate*25 (1 plate on this is same as 2 on HS)

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
fantastic workout today... i saw the plate loaded chest press for the first time last week and i've been dying to try it out, so i switched it with the machine press: man am i glad i did. it hit my chest harder than anything i've used in the past year, dead serious. i had a HARD time with the 65's on flat bench because of it. and calves for some reason today were just insanely brutal... so pumped i couldn't stretch them. on a side note, flex lewis now recognizes me. he waved as i walked into the weights area, feelsgoodman.jpg. also, brandon curry was there today too... didn't get a chance to meet him he was a little self centered with his workout, so i didn't want to bother him. he's huge in person, but i was less than impressed with the weights he was moving (he was working legs, not moving hardly any weight at all). i'll try and meet him another day now that i know when he lifts.

on a side note, i have the posing update, but i wanna first say that i'm really not proud of it... i tend to be my hardest critic, but the lighting in this washes my chest and abs out pretty bad, and i look like a 15yr old going through puberty... seriously, i look tiny. so yeah, here's my attempt at accountability. feel free to critique. i already know i have a lot of weak points, but opinions are welcome

http://i1136.photobucket.com/albums/n482/wcutrumpat/th_8-16-11pre-cardiofed.jpg (http://s1136.photobucket.com/albums/n482/wcutrumpat/?action=view&current=8-16-11pre-cardiofed.mp4)

wrkoutfrq

08-18-2011, 05:15 PM

8/18/11

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x65*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12

BB Spider Curls -SS- Concentration Curls
3x50*12,12,10 -- 20*10

Reverse Grip EZ Curls -SS- Icarian Bicep Curl (at FDB level)
3x40*15 -- 15/side*10

Machine Tricep Dip (slow and SQUEEZE at extension)
3x195*12

One Arm Cable Pressdowns (same dynamic as dips)
3x25*12

Skull Crushers -SS- One Arm DB Overhead Ext.
3x60*12 -- 17.5*10 (wow weights went up quick...)

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15

Cardio
AM HIIT - Treadmill (OMG this blew!)
5min W/U
12*sprints (30/60, sprint at 4incline, rest at 2)
5min Cooldown
10min elliptical

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another tough workout in the books. i gotta stop going to the gym when all the huge guys are lifting, cuz if i wasn't self conscious about my size before, but the time i get moving some weights i am. but it's all good, i can't let that stop me. there's only one way to get where all the huge guys are and thats hard work and consistency. it's just disheartening when you see guys that are half-assing it in the gym, are not even 20 yet, and still are quite large and lean, moving big weight. example: there was a douchebag in the gym today walking around in his plaid shorts and flip flops saying "i don't feel like working out today" etc., yet he was in great shape, had a BIG back and traps. normally i would say thats just a day off for him, but apparently it isn't. then here i am popping blood vessels in my head when i lift, eating til i get fat, and hoping that something magical like muscle growth will happen, only to be disappointed with any progress that's been made. but thats my self pity talking, end rant. tomorrow i've got back scheduled for EARLY, and then field work all day. should be interesting. til then!

wrkoutfrq

08-19-2011, 01:34 PM

8/19/11

Training
hyper Week
Back/traps/abs

BW Pullups
3x12 (strict, not hard...)

HS Row (Neutral Grip)
3x135/side*10 (PR)

HS MTS High Row -SS- Yates Rows
3x2pps+10/side*12 -- 155*12

OLD as moses Pullover Machine
3xlevel 6*15 (EASY)

DB Shrugs
3x85*20

Behind the Back BB Shrugs
3x225*12

Cable Crunches (30sec rests)
3x72.5*20

Hanging Leg Raises (30sec rests)
3xBW*15

Romanian Twists -SS- Decline Situps
3xBW*15 -- 20

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
good workout, not quite as strong as i though i'd be, but then again it was 5am. with less days working out that early it's tough trying to get the routine down. it's a good thing i didn't have any dead or such worked into the plan, because field work today was TOUGH. we got a cant-hook (almost like a log peavey without the spike) and it was supposed to help with the BIG rocks... turns out all it did was get it to mid shin level and then it was all muscle from there. we were lifting rocks the size of buick hoods... it felt like a full day of big singles on deadlift. so yeah i'm beat. tomorrow is weigh ins and leg day, so it's gonna be an interesting time.

bballbrett5

08-19-2011, 03:43 PM

sorry if it's a sore subject, but does it frustrate you that you aren't eating more even with your working out and tdee? and what would you attribute that to? low-t?

wrkoutfrq

08-19-2011, 07:04 PM

sorry if it's a sore subject, but does it frustrate you that you aren't eating more even with your working out and tdee? and what would you attribute that to? low-t?

it absolutely frustrates me... i see guys like billy, berto etc. some eating DOUBLE what i am and still having a hard time gaining, and then here i am eating some people's dieting cal's and fighting to keep a respectable BF. on top of that i have a hard time progressing on the weights because of the low cals. i dunno 100% what's causing it, but i can tell you that before my low-T i could pound some serious food and not think twice... for example, in high school i swam on the swim team, so my TDEE was quite high, but at the same time i was eating A LOT. i'm talking 1000+cals per meal, and still barely maintaining. so yeah, it really brings me down having to do damage control on such low cals, but you work with what you're given. i have another blood test scheduled in a couple weeks, and if my T levels are still low odds are i'll end up on TRT

wrkoutfrq

08-20-2011, 11:45 AM

7/22/11

Training
Hyper WeekLegs/Calves #2

ATW Squats (ATW = all the way, as i'm not flexible enough yet to go ATG i think)
185*12 (easy)
2x205*10 (PR, sad i know, but for this ROM it is)
135*8 as deep as possible, with pause at bottom

Leg Extension
3x182.5*12
-SS-
Lying Leg Curl
3x setting 8*12 (bout half stack)

Somersault Squats
3x135*10 (pretty easy)
-SS-
RDL's
3x205*12

Hack Squat
2x1pps+35*15
-SS-
Kneeling Ham Curl
2x50*12

Seated Calf Raise (homemade machine, 30sec rest b/w sets)
3x1p+25*15

Leg Press Calf Raise -SS- One Leg Calf Raise
2x3pps*15 -- BW*10 (brutal!)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, despite being in a bad mood. my back is quite tender from yesterday's escapades, and i was worried i wouldn't be able to squat all that great. despite such, i decided to back off a little and make sure to hit a FULL ROM, no excuses. ended up with a PR at that depth. the only downside is that it allowed me to discover how off my knees were as well lol. made me decide to wrap my knees for the hack squats, since they can be quite hard on the knees. i've never wrapped my knees before, and at first i didn't think i'd like it since it cut off the blood to my calves (would be ok if i was doing occluded calves, but i wasn't). in the end however, i've never felt the hacks so good. it didn't take anything away from my legs, but kept my knees much more stable, and i was able to really squeeze and feel them, so very much a win there. weight this morning was 154.6, which is +0.2lbs. thats prolly mostly from water fluctuation. cal's might go up next week, but i think i'm gonna do it a tad different. we'll see. i got videos of part of my workout, as well as a v-log coming later tonight. stay tuned!

wrkoutfrq

08-20-2011, 06:26 PM

alrighty, first off the new v-log

lnxgOe8xZg8

next, vid of squats (205*10)

F7bwZZNfhC4

and lastly, a set of the somersault squats

b6B9oyjeTBE

bballbrett5

08-20-2011, 06:42 PM

i got a shout out!

wrkoutfrq

08-22-2011, 03:45 PM

7/28/11

Training
Power Week
Shoulders/Abs

DB Shoulder Press (wide rubber DB to keep tension on shoulders)
3x65's*6

Seated Side Lateral Raise (no swing)
3x45*6

Seated Rear Lateral Raise
3x65*6

DB Shrugs
3x130's*8

Cable Crunch
3x whole stack *8

Lying Leg Raise
2xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*10

Side Bends
2x65's*8

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
meh sort of workout... weights didn't really change much, but then some things changed to help out. i used different DB for the shoulder presses, the bar fits my hand better, but they are the thick rubber ones, so i almost was touching them together at the top without moving them together. really raped my shoulders, and it showed on the other lifts. so yeah i'm disappointed with the weight, but my shoulders got a great work, so its all good. i was gonna update yesterday, but didn't have much time. i called an audible and opted for LISS cardio instead of the usual HIIT. i went in planning on doing my usual HIIT but my calf was being tender, so i just hit 45min of LISS (~500cals burned). actually really sucked believe it or not. it saddens me to see how much cardiovascular endurance i've lost since cutting back on cardio. all in the name of self preservation though!

tomorrow is chest/calves, we'll see about the calves, but they prolly wont happen. i will be doing my HIIT thats on docket though. for some reason my back has been tweaked to hell today, so i think i'm gonna start doing some foam rolling every night, not just when i feel i need it. anything to keep recovery at a max. til tomorrow!

wrkoutfrq

08-23-2011, 04:11 PM

Training
Chest and Calves Power

Incline DB Press
3x75*6 (got off balance on rep 1 of set 1, so it made everything else HARD)

Flat BB Press (back to basics, perfect form, SLOW and controlled.... gotta get this right)
3x155*6 (may go up on this soon, not sure)

Decline DB Press
2x75's*5

Flyes
2x55's*6

Seated Calf Raise (homemade machine from last time, 1min rest periods)
3x1plate+35*8 (SLOW and controlled)

Machine Calf Raise (1min rest periods)
2x150*8 (SLOW and controlled again...)

Cardio
AM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not the best workout... i went in with the goal of focusing on really contracting my chest and not letting accessory muscles take over (e.g. shoulders), which i accomplished, but the weight i was moving was frankly embarrassing. the first rep of the first set of inclines was off balance and was a grinder to get up, which made all the subsequent reps HARD. being stubborn as i am, i refused to settle for less than meeting the previous numbers, but the off balance plus a small twinge in my left tie in kept me at 3 sets of 6. DAMN! because that was such an effort my chest was hella fatigued for the rest of the workout. still got a good contraction in all sets, with good form and slow reps. i think it may be about time for a deload, just in time for school to start

after working for a bit i decided to go ahead and hit calves. they felt surprisingly good. a little lazy, but not bad at all. i changed the rep scheme and the dynamic for the sets and got failure on less weight for both exercises and it felt amazing, so that was good. tomorrow is SUPPOSED to be an off day from the gym and a long day in the field, but for some reason it's been decided to not go tomorrow. so not only did i miss one, but TWO out of the three days a week i can work. so much for money. not to mention that a trip was planned without consideration to a river where we know for a fact we can catch hellbenders. the only issue is they scheduled it on Thursday, one of the days I can't be in teh field because of my other job... FML. so yeah, not in the best mood. the only saving grace is that i got a chance to talk to Flex about the vid he shot today for Flex Magazine. he said it was just a pump up chest session, and that he's draggin bad... he seems to think he's a bit behind for the O, so these last three weeks he's really gonna try and "pull it in". he's lookin huge and vascular for sure, so i have no doubt he'll deliver.

Lastly, tomorrow i have my 3mo followup blood tests. i was gonna wait til around the 26, but since there is no work tomorrow i might as well get it done. then we'll see what happens with my T levels. i can't tell whether or not things are getting better. i got a random boner (sorry for the imagery, for personal records lol) on the way back from school today, but then i fell asleep sitting at my computer before eating my pre-w/o meal... so i have no idea whats going on. tomorrow tells the tale though!

wrkoutfrq

08-25-2011, 04:37 PM

8/25/11

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
3x45's*6

Drag Curls (nice and slow)
3x95*6 (PR)

Preacher Curls
3x95*5 (PR)

Smith CGBP
3x185*6

V-Bar Pressdown (actual station for it... in difficulty levels not lbs)
3x75*6 (perfect form, surprisingly hard, ~half stack)

Cable Overhead Tricep Press (rope... slow and controlled, full stretch)
3x50*6 (backed off a touch to really bottom out the stretch)

Cardio
AM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not a good day in the slightest. today has been an exercise in learning why the world is unfair... was really flat today, so looked stringy and small, woke up late to find that my phuckhead roommate had gotten into my PB without telling me (was too stupid to mix, so tasted the oil and put it back in the GD cabinet...), so i threw the jar away thinking it came from the store with a roughly torn hole in the top, only to have him tell me that it was him. after the day i've had i freaked out on him, and stormed off to the gym. got to the gym and got a text halfway through my workout that the group that went without me to the river i mentioned yesterday (The Buffalo River, decided to go regardless that i couldn't, knowing how much it meant to me) with a picture of a hellbender saying "don't be too mad, but we found three, and two were HUGE"... why don't you just spit in my F***ing face. i'm just so mad at the world because of it's lack of fairness to those who work hard it's not even funny. i stay in the lab all the time doing OTHER PEOPLE'S THESIS WORK while they go play, and the thanks i get is that phucking text. THANKS A PHUCKING LOT!

end rant... i just hope tomorrow is a better day. deload is coming soon i think. then after i'll be running another round of PHAT i believe. i made some great gains last year on it.

jpfaherty

08-25-2011, 05:04 PM

That sucks brah. Like you said, tomorrow is a new day. Wake up with a smile and MAKE it a good one! You control how happy you are bud! Good job on the PR's too man, strong DB curls!

wrkoutfrq

08-26-2011, 05:09 AM

8/26/11

Training
Power Week
Back/Traps

Supported Rows
2x3plate+25*6,
3plate+30*5.5 (PR)

Rack Chins
2xBW+95*6 (PR)

Neutral Grip Pulldowns
2x200*5 (new machine, only went to 250, BIIIG stretch b/w sets)

Underhand HS Low Rows
2x2plate+25/side*6 (sqeeze!!!!)

Rack Pulls (wide grip, think front relaxed for full stimulation)
2x385*6 (HUGE PR)

BB Shrugs
3x355*6

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
ZOMG what a workout... had a HUGE amount of energy, felt really strong. i'm gonna chock that up to 2 things: first, the nice long foam rolling session i had last night before bed, and second, my preworkout meal schedule. i'll def. be foam rolling before bed every night now. usually i have a cup of coffee while i eat, but today i at my egg whites and hot cereal with sunflower seed butter, and then literally as i was walking out the door drank the coffee. the energy hit at the PERFECT time. so yeah, PR's across the board. i'm also filled out much better this morning than yesterday. still not a great day, lack of communication leaves me guessing whether or not we're hitting the field, so yeah, dealing with that. but the workout was bomb, so that makes me happy

bballbrett5

08-26-2011, 10:49 AM

it's amazing how little changes can make such a difference

wrkoutfrq

08-26-2011, 05:17 PM

it's amazing how little changes can make such a difference

absolutely man, people underestimate such small changes. almost like when you are dieting just the smallest decrease in cals can make a huge difference

Bnizzle163

08-26-2011, 05:36 PM

Awesome work on the rack pulls. That's some serious weight!

wrkoutfrq

08-27-2011, 03:41 AM

Awesome work on the rack pulls. That's some serious weight!

thanks bro! i'm just trying to catch up with you and all the rest of the deadlifting fiends! if only i could move that weight from the floor i'd be happy

wrkoutfrq

08-27-2011, 04:23 PM

8/27/11

Training
Power Week
Legs/Calves #2

Leg Press
3x7pps+60*6 (PR had to spot myself on the last half of the last rep)

Smith Front Squat ATG
3x205*6, 7 (video), 6 (PR albeit a weak one)

Glute-Ham Raise
3xBW*6

DB Walking Lunges
2x65's*6 (easy)

Donkey Calf Raise (2 count pause at bottom)
5xwhole stack+40*8

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, got up extra early so i could get two meals in me before hitting the gym. that love hate relationship came out again today, cuz man it hurts to hit them, but i love hitting legs. especially when i'm blasting PRs. this workout left me stumbling out. looking at my calves the other day i noticed that they are thick front to back, but not wide. aka i've overdeveloped my soleus by neglecting my gastrocnemius for it. so i decided to forgo the seated calf raises and hit a bunch of donkeys, which are great for hitting my calves. i'm also gonna start back incorporating boxing drills etc. into my cardio, as all the bouncing gave me some GREAT calves. now they are just underused lol. recorded the second set of front squats, audio still lags. i've been trying to find out why, but got nothing that helped. any ideas are much appreciated...

ekCDvxEBM5w

wrkoutfrq

08-28-2011, 06:54 PM

8/10/11

Training
None

Cardio
AM HIIT - Treadmill
5min W/U
12*sprint (30/60, sprint = double incline and speed)
10min Elliptical
5min Walk

Diet (C/P/F)
2275.85 kcal
207.5/180.9/80.25

Notes
not much to report today, just an off day... new v-log:

eWgPEH1vxxA

wrkoutfrq

08-29-2011, 05:17 PM

8/29/11

Training
Chest/Abs

Magnum Plate Loaded Chest Press
3x2p+10/side*12 (PR)

Flat DB Press
3x65's*10 (pretty light)

Cable Flyes -SS- Burnout Pushups
3x25/side*12

BW Dips
3x15

Cable Crunch (30sec rests)
3x80*15 (surprisingly tough)

Lying Leg Raise (30sec rests)
3xBW*20

DB Side Bends (no rest besides while the other side was working)
3x50*15

Cardio
AM LISS - Elliptical
300cal's burned in 24min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not sure what it was today, but i was FULL of energy. cardio was done quick, workout was full of improvements, just an all around upbeat day. it was the first day of classes, which was great cuz i love what i do, but it takes it to a whole new level in terms of busy... i'm taking endocrinology and it is gonna be a BITCH. but interesting, so yea. other than that not much to note. tomorrow i'm gonna hit some back and traps, although if the energy stays as is i'll be hard pressed to deload next week, even though i need it.

snapped a pic post-w/o:

http://i1136.photobucket.com/albums/n482/wcutrumpat/IMG00585-20110829-1341.jpg

not that happy about where i'm at, but i guess it could be worse

Webber91

08-29-2011, 05:42 PM

That set of front squats looked rough bro, great stuff! That's how real training should look!

The Solution

08-29-2011, 05:57 PM

Looking lean and in great shape buddy. Don't know why you are stressing. Just keep being CONSISTENT and keep on the grind. Change will happen given time. Rome was not built in a day remember that!

wrkoutfrq

08-29-2011, 07:21 PM

That set of front squats looked rough bro, great stuff! That's how real training should look!

yeah man that set was kind of a grinder lol... i've been really workind hard on my MMC and the PR on leg press drained me pretty bad...

Looking lean and in great shape buddy. Don't know why you are stressing. Just keep being CONSISTENT and keep on the grind. Change will happen given time. Rome was not built in a day remember that!

thanks Bob, i give myself more grief than i should lol. it's just tough lookin in the mirror and seeing what i see compared to what i wanna see. one day at a time though, i can only do so much right?

Bnizzle163

08-29-2011, 08:50 PM

Looking lean bro! If you're having trouble deadlifting from the floor, I'd recommend doing some deficit deads on a box! Definitely will help with your power from the ground :)

wrkoutfrq

08-30-2011, 05:37 PM

8/30/11

Training
hyper Week
Back/traps/abs

BW Pullups
3x12, 14, 13.5 (after first set decided to go for failure)

HS Row (Neutral Grip)
3x135/side*10 (was tough after pullups...)

HS MTS High Row -SS- Yates Rows
3x2pps+10/side*12 -- 165*10 (SQUEEZE!)

OLD as moses Pullover Machine
3xlevel 8*15 (less rest, surprisingly difficult)

DB Shrugs
3x90*20

Behind the Back Smith Shrugs
3x245*14

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another great workout... not a whole lot to report other than it was tough. numbers weren't where i'd liked them to be, but i'm not that surprised. i could feel after my first set of HS rows that i was already raped. i will say that my increased conscious for the MMC has helped tremendously when my weights aren't as heavy as i'd like... the highlight for today was working out mere feet from brandon curry. he was hitting glutes on the hack squat machine. i have to admit though, his upper body is huge, but his legs are even less impressive in person than in pictures. judging by his upper body size i would have expected more, but he wasn't even stretching the sweats he was wearing (no homo). i've seen average NPC competitors with more impressive wheels. i'm def ready for the deload next week. i'm also going home for the first time in several months this weekend, and i plan on a couple of meals i wouldn't normally eat (still within macros of course :D

Looking lean bro! If you're having trouble deadlifting from the floor, I'd recommend doing some deficit deads on a box! Definitely will help with your power from the ground :)

thanks Billy, it's kind of deceptive because it was good lighting, and i carry a lot of fat in my glutes/hips. i'm glad you mentioned the deficit deads because that was one of the first power exercises i was gonna start with on my lower power day. i definitely have a low sticking point due to having kinda long legs and less than stellar hip flexibility, so thats something i wanna work on. i wanna build my deads and olympic style squats. low bar really puts a lot of pressure on my shoulders and spine, both of which aren't in the greatest shape from swimming in high school, so olympic is the way to go. i just can't get the depth i need without coming off my heels and onto my toes. trying to push it too far is how i pulled my hip flexor a few months ago, so i gotta be careful

wrkoutfrq

08-31-2011, 06:30 PM

8/31/11

Training
Hyper Week
Shoulders/Abs
Campus Gym

BB Military Press (old school standing, very slow and controlled)
3x115*10

Machine Shoulder Press (didn't like this that much)
3x85*10

Side Lateral Raise -SS- DB Upright Row
3x37.5's*12 -- *10

Cable Rear Delt Raise (both arms) -SS- Face Pulls
3x12.5*15 -- 72.5*10 (diff. cable machine...)

-Note: All ab exercises were supersetted between shoulder exercises for time

Lying Reverse Crunch
3xBW+15*15

Ab Crunch Machine
3x105*12

CAble Torso Twists (can't remember what these are called)
3x42.5*15

Cardio
AM HIIT - Elliptical
5min W/U
12*sprint (15/45)
5min Cool Down
10min Stationary Bike
10min INcline Walk

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
ugh, good workout but it was hella rushed... ended up having a good friend from undergrad stop by, and that took longer than expected. long story short it was 130pm and i'm pounding my pre-w/o meal, which was only the second meal of the day, and then RUSHED through the workout... i did all that in less than 50min. it was pretty brutal. i was in my campus gym too, because i had class right after i finished, so it kind of sucked. i was actually planning on hitting arms hard today, but there was no way i could have fit them in the time i had (< 1hr). oh well, such is life. having coffee with my friend and showing him my lab was more important. i did get to see my gym friends too, which was nice. other than that it was a pretty typical day. this semester is gonna blow because the one class i have is gonna be super hard, and on top of that i have a whole bunch of other things going on, including my comprehensive exams to graduate in May ( :eek: ), so it's gonna be VERY tough. i cant wait though, it's gonna be a blast even if difficult. tomorrow i will be smashing some arms after coming back from the high school, looking forward to it. BRO muscles here i come!

nickdavid

08-31-2011, 06:37 PM

hey Patrick! It's been a while since I stopped by but thought I should - Looks like everything is going well for you - Post-wo pic above looks great - You're doing awesome!

wrkoutfrq

09-01-2011, 05:12 PM

9/1/11

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x65*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12

BB Spider Curls -SS- Concentration Curls
3x50*12 -- 20*10

Reverse Grip EZ Curls -SS- Icarian Bicep Curl (at FDB level)
3x50*15 -- 15/side*10

Machine Tricep Dip (slow and SQUEEZE at extension)
3x195*12

One Arm Cable Pressdowns (a little diff ROM, really squeezed the hell outta my tris and actually hit failure on last two sets)
3x20*12

Skull Crushers -SS- One Arm DB Overhead Ext.
3x60*12 -- 17.5*12

Standing Cable Tricep Extension (similar to DB skull crushers in ROM)
3x20*15 (first time doin this, felt AMAZING)

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
i really just wasn't feelin it today... i woke up really flat for some reason and that quickly turned to odd spillage pattern later. was spilled in my abs and quads, but still flat in the arms. it may have something to do with them being worked later in the week than usual, but i dunno... that being said about halfway through biceps they came to life and i got a great pump and a great workout. still not feelin it, but at least the w/o wasn't complete garbage. my body is def. ready for a deload. my chest is still a little tender from monday, and my shoulders and back are on fire. that was the reason for switching up from the pullover and press, because my lats are just smoked from the other day still. and my medial delts are more sore than they've been in a long time. i'm really gonna push it hard tomorrow on legs before i head home, and then may have to start the deload week a day early due to labor day. it's all good though. til tomorrow!

wrkoutfrq

09-01-2011, 05:12 PM

hey Patrick! It's been a while since I stopped by but thought I should - Looks like everything is going well for you - Post-wo pic above looks great - You're doing awesome!

hey man long time no see! great to have ya stop by, the new avi looks great. thanks for the kind words! every little bit of encouragement helps for sure

wrkoutfrq

09-03-2011, 03:41 AM

9/2/11

Training
Hyper WeekLegs/Calves #2

ATW Squats (ATW = all the way, as i'm not flexible enough yet to go ATG i think)
3x205*10 (PR, ROM)
135*10 as deep as possible, with pause at bottom, plates under heels (wow!)

Leg Extension
182.5*12 (light...)
200*12 (better!)
-SS-
Lying Leg Curl
3x setting 9*12

Somersault Squats
3x135*10 (tough by this point)
-SS-
RDL's
3x215*12 (accidentally had the 55lb bar)

Hack Squat
2x1pps+35*15 (was tough on knees)
-SS-
Kneeling Ham Curl
2x50*12 (light)

Seated Calf Raise (homemade machine)
3x2p*12

Standing Calf Raise (Machine)
2x155*15

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
late update because i was in a huge rush after the gym yesterday to make it to a meeting. then the meeting ran over by an hour and so i left my apt. for home at 630pm... rolled in about midnight. the drive really blew big time because traffic was thick, full of random slowing to half the speed limit for NO REASON. so yeah, cortisol was running rampant lol. it was a great workout though, really hit my legs hard. i liked the plates under my heels and it's making me think i want a pair of olympic lifting shoes. too expensive right now though. i stumbled outta the gym with a def. feeling of satisfaction. i feel lucky that i can go in the gym and have the mental capacity to really feel the muscle, beat the PHUCK out of it, and come away knowing i gave it my all. today i'm gonna go for a run at some point, then goin fishin! I'll try to get some decent pics and/or vids of such. not sure about how my macros will be this weekend either, as i haven't had a cheat meal in a long time, and there's homemade lasagna in the fridge (one of my BIGGEST weaknesses...) so yeah. but we'll see :D

Webber91

09-03-2011, 03:51 AM

YESSSS SOMMERSAULT SQUATS FTMFW!

Lasagne is good sh*t, one of my favs for sure. Go to town on that thing for me dude!

wrkoutfrq

09-04-2011, 03:57 AM

8/10/11

Training
None

Cardio
AM Circuits - HIT style
6 rounds of:
5 x Olympic Power Cleans (trying to really focus on form)
150yard Run (not quite sprint)
10/arm x 35lb Kettlebell Swings
10min Elliptical
5min cool down

Diet (C/P/F)
2275.85 kcal
207.5/180.9/80.25

Notes
off day today but i thought i'd update anyway. my plan was to get my fasted weight and get a better measurement of where i'm at, but being at home makes it tough. all of my family but me sleep in on the weekends, and the only digital scale in the house is in my parents' bathroom, which is sequestered in their bedroom. end of story, no weigh in. i was upset to find that almost all of the lasagna was gone this morning after coming back from a tough cardio session. RAGE lol. it's been a long time since i've done a circuit like that for cardio. felt pretty good, i can't lie. i've really been interested in olympic lifting recently, and i'd like to throw some in with my routine. it's just hard working it in. SOOO glad it's a deload week this week. my legs and back are so sore from my lift friday it's unbelievable... i need to foam roll BAD.

YESSSS SOMMERSAULT SQUATS FTMFW!

Lasagne is good sh*t, one of my favs for sure. Go to town on that thing for me dude!

HELL YEAH! i really do like the way the somersaults hit my quads. the way i do them they hit the upper middle and outside heads of the quads, which don't normally get much direct stimulation with leg ext./squats/etc. so yea

see above for the lasagna situation... so upset! i have snuck a few bites of whats left though ;)

i think for dinner tonight i'm gonna have my grandmother make chicken del sur. it's one of my favorite casseroles, and would DEMOLISH it with some shirataki noodles. pics will be necessary lol

NattyFLEX

09-04-2011, 05:37 AM

wrkoutfrq

09-04-2011, 07:59 AM

Latest V-Log was great Patrick! Keep em' coming.

The pic you posted a little while is looking majorly think bro keep the hard work up, Can tell its paying off. If you don't mind me asking in your log, How has your T-Level been going lately? any luck with the depression improving?

no problem at all man, things are sort of meh... i've been very busy with school and everything so the depression is kind of a back of my mind thing. i had blood taken last week, so i should hear back from the doc within a week. i had total and free test done, as well as LH and FSH. if things come back low (which wouldn't surprise me) i'll be scheduling a meeting with an endocrinologist, which will prolly involve an MRI.

and thanks for the words of encouragement, nobody really knows how much they mean. i dont get a whole lot of encouragement in person (all my friends are overweight and lazy...) so having the support of you guys here is so important.

bballbrett5

09-04-2011, 08:20 AM

try not to get too down brah...but we've all been there. my pm box is always empty (forever calzone)

NattyFLEX

09-04-2011, 08:24 AM

no problem at all man, things are sort of meh... i've been very busy with school and everything so the depression is kind of a back of my mind thing. i had blood taken last week, so i should hear back from the doc within a week. i had total and free test done, as well as LH and FSH. if things come back low (which wouldn't surprise me) i'll be scheduling a meeting with an endocrinologist, which will prolly involve an MRI.

and thanks for the words of encouragement, nobody really knows how much they mean. i dont get a whole lot of encouragement in person (all my friends are overweight and lazy...) so having the support of you guys here is so important.

I know what you mean about next to no encouragement in person, I basically know no one who takes lifting seriously so i lack a bit of the encouraging words down here. The last blood work i got done the results came back that my T level had improved and was only slightly on the low side which was good to here. Yeah im also gettin an MRI this Wednesday.

If your test comes back similar to the previous ones have you considered just leaving it as is and hoping things improve by itself or are you definite you are going to go on HRT?

wrkoutfrq

09-04-2011, 07:07 PM

try not to get too down brah...but we've all been there. my pm box is always empty (forever calzone)

thanks a lot man, i have my ups and downs... i usually try not to let my downs affect performance in the gym, but the outside time if i have nothing to do (rare, but does happen) it gives me free time to dwell on things

I know what you mean about next to no encouragement in person, I basically know no one who takes lifting seriously so i lack a bit of the encouraging words down here. The last blood work i got done the results came back that my T level had improved and was only slightly on the low side which was good to here. Yeah im also gettin an MRI this Wednesday.

If your test comes back similar to the previous ones have you considered just leaving it as is and hoping things improve by itself or are you definite you are going to go on HRT?

awesome to hear your's are improving, even if only slightly. i've no doubt your MRI will come back with good results

i'll be honest, it's almost a damned if i do damned it i dont situation... from a BB standpoint i'd love to have normal T levels, but it's not 100% necessary. that being said, in the long term low T can cause infertility, and my dream is to be a father one day (after school and a job is sorted out). i've heard that HRT can help that, but it can also hurt it if not controlled closely. so if i can prevent that from happening, i'm willing to do whatever it takes. same with BB, i'm willing to destroy myself every day if thats what it takes to build size and experience. nothing will stop me from reaching my goals... NOTHING

wrkoutfrq

09-05-2011, 07:05 PM

9/5/11

Training
Deload
Chest/Abs

BB Bench Press
5x145*5

Incline DB Press
55*10
2x50's*10

DB Flye
3x30*10

BW Dips
3x10

Cable Crunch (30sec rests)
3xfull stack*15

Hanging Leg Raise (30sec rests)
3xBW*15

Lying Windshield Wipers (30sec rests)
3xBW*10

Cardio
AM LISS - Elliptical
300cal's burned in 24min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
woot for deload day one!!! haha felt great in teh gym today, i prolly could have smashed some PR's, but it's all good. felt great to stop short of failure. was a long day today, hit the gym this morning, bought a shotgun afterwords, moved some boxes of books, then drove back to school... a typically 3.75hr drive took 6 hours because of wrecks and traffic. people apparently can't drive in the rain at all. i wont lie i'm unsure whether or not i should eat the same cals as i would blasting PR's, but i think i'll be ok. tomorrow is back and traps, really can't wait. i love working back!

on a side note, anybody who stops in here have any advice for a parent with two kids who have no motivation to better themselves, other than to prove it to the parent they can do it? if so PM me, my mother is in a bind with my sisters, and other than clog this log that might be easier...

wrkoutfrq

09-06-2011, 06:14 PM

9/6/11

Training
Deload
Back/traps

Sumo Deads
3x255*5

Conventional Deads (olympic style start, think clean and jerk start)
2x225*5

BW Pullups
3x10

T-Bar Wide Grip Row (overhand grip)
3x2plates*10 (squeeze)

Neutral Grip Lat Pulldown
3x140*12

One Arm HS Row (Neutral Grip)
3x70/side*12 (very light)

BB Shrugs
3x205*10

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another day down in the deload books. not much to say about it other than it really felt amazing... wasn't wearing my wrestling shoes, but it's all good. really felt the squeeze and had a great workout. today was a long day, woke up feeling a little fat lol... the weather here is DISGUSTING, cold and rainy from the tropical storm. lookin forward to the cardio and arms deload tomorrow. other than that not much to report. just a textbook day. til tomorrow!

AustrianOakJr

09-06-2011, 07:46 PM

[
Notes
woot for deload day one!!! haha felt great in teh gym today, i prolly could have smashed some PR's, but it's all good. felt great to stop short of failure. was a long day today, hit the gym this morning, bought a shotgun afterwords, moved some boxes of books, then drove back to school... a typically 3.75hr drive took 6 hours because of wrecks and traffic. people apparently can't drive in the rain at all. i wont lie i'm unsure whether or not i should eat the same cals as i would blasting PR's, but i think i'll be ok. tomorrow is back and traps, really can't wait. i love working back!
...

I hear you on the deloads.....im still trying to learn the lesson. Gotta hold back a little to make forward progress.

So, what kinda gun did you get?

wrkoutfrq

09-07-2011, 02:37 AM

I hear you on the deloads.....im still trying to learn the lesson. Gotta hold back a little to make forward progress.

So, what kinda gun did you get?

nothing too special... it's a remington 870 12ga limited edition. i've got a couple single shot shotguns, but i needed something that didn't require reloading every shot lol

nickdavid

09-07-2011, 03:37 AM

how often have you been hitting deloads bro?

wrkoutfrq

09-07-2011, 05:06 PM

9/7/11

Training
Deload Week
Arms

BB Curl
3x75*12

Alternating DB Curls
3x25's*10

HS Preacher Curl
3x45*12

FDB Cable curl
3x15*12

CGBP
3x135*5

Skull Crusher
3x50*10

Cambered Bar CAble Pressdown
3x52.5*12

DB Skull Crusher
3x20*12

One Arm REverse Grip Pressdown
3x15*12

Cardio
AM HIIT - Elliptical
5min W/U
12 intervals (15/45)
5min cool down
10min Incline Walk
5min cool down

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another awesome deload workout in the books. i gotta say, i almost enjoy the deload workouts better than the regular ones. such great MMC happening with every set, every rep. even though the weight's i use are 80% or less, i still get a great pump and feel great after the workout. was a long day today with lots of NEAT on top of my cardio. i'll prolly be light in the morning. i discovered i've been calculating macros wrong for the fruit i put in my PWO. i blend mixed canned fruit (no sugar added) into a sauce similar to applesauce and mix it with cottage cheese, SF syrup and half a scoop of protein powder. then i add a serving of kids cereal (this week it's fruity pebbles) and a serving of puffed wheat (for volume lol). turns out the grams listed per serving for the fruit on the can includes the liquid. being water i would think it wouldn't matter, but i dunno... i'm getting 1.5 servings out of a can thats supposed to have 3.5. so yeah. it hasn't affected my so far, so as long as i'm consistent i'll be fine. tomorrow is shoulders and abs again, with some forearms prolly. can't wait!

wrkoutfrq

09-07-2011, 05:07 PM

how often have you been hitting deloads bro?

i go by feel, if i think i need one i will take one. my last was 12 weeks ago. my next i predict to be somewhere around 14 weeks from now, barring extraneous circumstances

nickdavid

09-07-2011, 07:05 PM

i go by feel, if i think i need one i will take one. my last was 12 weeks ago. my next i predict to be somewhere around 14 weeks from now, barring extraneous circumstances

that's cool - makes perfect sense - so you go for a deload once you feel your strength is hitting a plateu?

wrkoutfrq

09-08-2011, 03:30 AM

that's cool - makes perfect sense - so you go for a deload once you feel your strength is hitting a plateu?

not necessarily when my strength hits a plateau, but if i feel like my recovery is starting to slow, or my joints start to ache. things like that. i have used a plateau as a reason though. it's mostly just to preserve my joints as well as keep optimal growth gowing

wrkoutfrq

09-08-2011, 06:58 PM

9/8/11

Training
Deload Week
Shoulders/Abs

DB Shoulder Press
5x50*5

DB Side Lateral Raises
3x30's*10

HS Iso-Shoulder Press
3x55/side*12

DB Rear Delt Raise (standing supported)
3x30*12

Fixed EZ Bar Upright Rows (holding inner grip, about shoulder width)
3x60*12

Exercise Ball Crunch
3xBW+25*15

Reverse Crunch
2xBW+15*15

DB Side Bends
2x45*12

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
ugh... first downer day i've had this week. the workout was good, no worries there, but my mindset today has just been garbage. depression hit pretty hard, especially since i hit the gym with all the non-pro monsters that work out at olympus. i felt small, weak, and fat. it was terrible. nothing really to explain why i felt this way, it's not rational, so i have to chock it up to hormones. thats about the only explanation i can think of. really made for a bad night too. instead of wasting space bringing the mood down, i'll call this one here and just look forward to legs tomorrow

wrkoutfrq

09-09-2011, 05:37 PM

9/2/11

Training
Deload Week
Legs/Calves

ATG Squats (managed to get all the way down, slow and controlled)
5x185*5

Leg Press (close stance, quad focus)
3x4pps+50*10

Glute Ham Raise (on glute/ham machine)
3x BW*10

BB Lunges
3x75*10 (went extra light to keep my knees happy lol)
-SS-
DB SLDL's
3x60's*10 (accidentally had the 55lb bar)

4 x Occluded Leg Extension
4 x Occluded Lying Leg Curl

Donkey Calf Raise (pause at top and bottom)
3x300*12

3 x Occluded Standing Calf Raise (Machine) OMFG Brutal!

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
holy hell what a workout... squats felt amazing, i had a guy critiquing my back making sure i didn't round it or do too much of a good morning, and just went DEEP. had an insane pump afterwords, which was really nice. the glute ham raises were awful easy on that machine. i even thought i might have to grab some weight for them. decided not to and just to slow down and squeeze though. i do like the control you get on the machine vs. doing it on a lat pulldown or seated calf machine. after my workout i stopped and talked to flex lewis and his workout partner for a minute, just to wish him good luck at the O and whatnot. he's starting to look sunk in in the face... gonna be an epic battle for 1st thats for sure. i'm prolly gonna go to the gym and watch the O. they just built a new cardio theater and i think they are gonna stream it live from the Gaspari Nutrition website over the big screen there, so it ought to be a blast! just me and the staff at the gym cheering him on. tomorrow is the first football game of the year, gonna get a nice cardio session in the AM (HIIT) and follow usual nutrition until then and then make some low cal chili cheese dogs and not give 2 sh!ts about the macros. then it's off to knoxville for box turtle research, where i'll be in the field all day, so i'll def be packin some beef jerkey etc. til tomorrow!

bballbrett5

09-09-2011, 05:41 PM

So what's it like with Flex there? Does everyone at the gym know who he is and about the Olympia and all of that? Must motivate the hell out of you everyday

wrkoutfrq

09-09-2011, 06:16 PM

So what's it like with Flex there? Does everyone at the gym know who he is and about the Olympia and all of that? Must motivate the hell out of you everyday

he definitely knows all of the regulars, if not by name by face. it's almost like the typical scene, where the people who bodybuild know who he is, and everyone else has no clue... they prolly think he's just another roided out freak. i can say though, that seeing such a top level athlete come in and take half an hour to say hi to everyone he knows, and then go blast a workout is prolly one of the most motivating things i've ever experienced. it's like an aspiring actor meeting brad pitt, or something like that. it really is surreal. i know i'll never be the caliber that he is, but just being around him and seeing the guys he works out with and getting tips from them all makes me feel like i am moving in the right direction, even if it's very slowly

wrkoutfrq

09-13-2011, 05:36 PM

Training
Upper Power 90%

BB Bench Press
5x155*5

Incline DB Press
8*60
6*65
4*70

Pullups
5xBW+15*5

T-Bar Rows
8*3plates
6*3plates+10
4*3plates+20

Smith Shoulder Press
3x165*5

Barbell Curl
3x85*5

Skull Crushers
3x80*5

Cardio
AM LISS - Elliptical
300cal's burned in 24min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Training
Lower Power 90%

Sumo Deads (floor)
5x275*5

Front Squats
3x175*6

HS Iso-Leg Extension from rest
3x1p+10/side*8

SLDL (extra stretch)
3x245*6

Glute Hamm Raises
3xBW+10*8

Seated Calf Raise (homemade machine)
3x2plates*8

Cardio
none

Diet
2561.25 kcal
283.75/187.25/75.25

Notes
fallen behind a couple days, so this will be pretty short. it's been HELLA busy, non-stop since saturday morning. went for a run at sunrise, then lab work all the way til the tailgate, where i hit my macros. then left for Oak Ridge near Knoxville and slept ~4hrs on a concrete floor. got up and chased dogs through the woods catching turtles all day. went to a presentation, then drove back to school. got another 4hrs of sleep and had to be up for class. the list is stuff that has been goin down is endless, and still hasn't stopped. my plan is to put a couple pics up from this weekend of the trip, and maybe a v-log in the near future. it's time to let off some steam lol. these workouts i posted were GREAT, deload did the trick and i felt strong and solid. next week i'll be hitting 100%, and then the next week i'll be breaking some PR's (hopefully). tomorrow is some HIIT, abs and forearms, plus a lot of lab work. stay tuned!

edit: in case you hadn't noticed i've started a new cycle of PHAT. i plan to run this til my next deload, which will be mid November (conference in Boston)

jpfaherty

09-13-2011, 06:02 PM

Training

edit: in case you hadn't noticed i've started a new cycle of PHAT. i plan to run this til my next deload, which will be mid November (conference in Boston)

I work in Boston and live near by. If you need anything while you're here let me know brah!

wrkoutfrq

09-13-2011, 06:19 PM

I work in Boston and live near by. If you need anything while you're here let me know brah!

thats awesome man! we'll have to meet for food or something of the sort. i'll be in town Nov. 13-17 (fly out that morning)

wrkoutfrq

09-15-2011, 06:02 PM

9/15/11

Training
Chest/Tri hyper 90%

Flat BB Press (speed style)
6x115*3

Incline HS Iso-press (no lockout, constant tension)
3x1p+25/side*10

Flat DB Press
3x60*12

Pec Dec Fly (pause reps)
3x60*12

BM Plate Loaded Bench Machine
3x1p+10/side*15

Rope Cable Pressdown
3x52.5*10

Machine dips
3x160*12

One Arm DB SKull Crusher
3x20's*12 (light)

BM Overhead TRicep Ext. Machine (really great!)
3x20*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
awesome workout this morning, even if it was at 430am... got a HUGE pump in my chest and tri's. i may have gone a little overboard with the volume, but hey, it's whatever. i think next week i'll just shave a couple sets here and there. i still feel like a vagina with all the light weights i'm moving, but i keep telling myself that MMC is what matters, and strength will come eventually. i've noticed some small size improvements to my delts and chest over the past week, which is a good thing. any improvement in the chest or armm area is great news. i still haven't uploaded the stuff off my camera, so the v-log is prolly gonna come tomorrow i think. plus some other pics. tomorrow at 430am again is gonna be some back and bi's. really love that workout, so it should be BOMB!

on a side note, i found myself wondering what would happen if i were to say F the fat gain and up cal's to 3k+. maybe try a fulk for once. then i realized that the amount of anxiety that would accompany that would be WAY too high. i overheard some dumb ass broscientist talking about how he eats 6000kcal a day, and half of it is in shakes. the sh!t that was being spouted by him was like the anti-no bullsh!t BB group on facebook. i just sat and chuckled...

wrkoutfrq

09-16-2011, 01:24 PM

9/16/11

Training
Back/Bi hyper 90%

Supported Row
3x2p+35*10

Seated CAble Row 2 Ind. Handles
3x160*12

Wide GRip Lat Pulldown
3x140*12

BM Lat Pulldown Machine
3x115*15 (light)

Seated DB Curl
3x30's*10

HS Preacher Curl
3x45*12

Cable Rope Curls
3x50*12

21's
3x40

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another great workout in the books... all these videos from the O and all the people here competing this weekend is motivating as hell... i'm actually in my lab updating this as we speak lol. i've got an HDMI cable ready to run my computer's images on my TV for the 202 prejudging tonight. i'll be v-loggin before that as well as putting up some of hte stuff i've been promising. more to come at that point, gotta take a sample out!

nickdavid

09-16-2011, 05:21 PM

wrkoutfrq

09-19-2011, 09:29 AM

9/17/11

Training
Legs/shoulders hyper 90%

Front Squat Speed style
6x135*3

Leg Press
3x6pps*10

High Box Squat, Feet together (quad focus)
3x185*12

SLDL/RDL Partials (came up til tension came off hams/glutes)
3x205*12

Single Leg Extension
3x50*12
-SS-
Single Seated Ham Curl
3x50*12

Hack Squat Partials
3x1p+10/side*15
-SS-
Kneeling Ham Curl
3x40*15

Donkey Calve Raise
3x300*12

Single Leg Calve Raise
3xBW+45*12

DB Lateral Raise
3x30's*10

BM Shoulder Press
3x45+20/side*12

Pec Dec Rear Delt
3x40*12
-SS-
HS Shrug Machine
3x3pps*12

Upright Rows
3x70*15
-SS-
Underhand BB Shrug
3x205*12

Cardio
none

Diet (C/P/F)
Dunno

Notes
Got upper power in about 30min, gonna fully update w/ pics and v-log after...

wrkoutfrq

09-19-2011, 12:48 PM

9/19/11

Training
Upper Power 100%

BB Bench Press
5x165*5

Incline DB Press
8*65
6*70
4*75

Pullups
5xBW+20*5

T-Bar Rows
8*3plates+30
6*3plates+35
4*3plates+40

Smith Shoulder Press
3x165*5

Barbell Curl
3x95*5

Skull Crushers
3x90*5

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
jeeze been one hell of a week... was SUPER busy and didn't have time to update much. just to recap the weekend, had lab work all day saturday after my leg workout, then went to my advisor's cookout. didn't count macro's at all. had some smoked chicken, venison hash and chili, rice, couscous, and 1 of every dessert lol. still prolly was under my cals, but didn't give 2 sh!ts if i wasn't. then yesterday had an awesome circuit workout for cardio, included burpees, one arm snatches, box jumps, and 400m runs. i'm really trying to work in some olympic lifting as i believe it would really benefit my core and legs, among other things. today's workout was awesome, hit my numbers as i expected. i'll be pushing for new PR's next week, so we'll see how it goes. i think it's doable ;)

now on to the pics/vids

first, the v-log. i'm gonna try editing with youtube editor next time and work on overlaying the audio so it's in synch....

AbsF1tGy4a8

now for some random pics

http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2MTYtMjAxMTA5MTEtMTAzOS5qcGc.jpg
workin with the turtles back at the truck

http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2MTctMjAxMTA5MTEtMTIyMC5qcGc.jpg
one of the dogs after retrieving the turtle

http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2MTgtMjAxMTA5MTEtMTMyNC5qcGc.jpg
as you can see, they weren't hurt any

http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2MzEtMjAxMTA5MTctMTY1NS5qcGc.jpg
shooting the potato cannon at the party Sat night.

thats about it, i may try and get a posing update in before too long. might be just stills though

wrkoutfrq

09-20-2011, 04:40 PM

Training
Lower Power 90%

Conventional Deads (floor)
5x275*5,5,4,4,4

Front Squats
3x185*6

HS Iso-Leg Extension from rest
3x1p+10/side*8

SLDL (extra stretch)
3x255*6

Glute Hamm Raises
3xBW+25*8

Seated Calf Raise (homemade machine)
3x2plates*8

Cardio
none

Diet
2517.45 kcal
283.25/188.05/70.25

Notes
was not a good workout at all this morning. 430 am coupled with only 4.5 hours of sleep and bad hormone fluctuations. i decided that i am gonna work on my conventional deads as they are weakest for me. i still thought i'd be stronger though. that really brought me down, and the rest of my workout suffered i think. my cal's were a little short today because i ran out of pork chops lol, so that'll be fixed tomorrow. that being said i've thrown some greek yogurt in to see if i can alleviate some GI issues i've been having lately (LOTS of BAD gas). i took a nap this afternoon which helped a little, but it put me behind on work so that sucks. tomorrow is a cardio and light day in teh gym tomorrow anyway, so no biggie.

on a side note, lookie what i got in the mail today!
http://i1136.photobucket.com/albums/n482/wcutrumpat/SU1HMDA2MzYtMjAxMTA5MjAtMTQxNi5qcGc.jpg

can't wait to break these in!

wrkoutfrq

09-21-2011, 02:54 PM

9/21/11

Training
Traps/abs/forearms

BB Shrugs (no belt!)
3x365*5

Lying Reverse Crunch
3xBW+25*12

Cable Crunch
3x72.5*12 (failure)

Decline Situp (Rigid... and slow)
2xBW*15 (Failure lol)

Cable Torso Twists
2x30*12 (OWW)

NOTE: Forearms supersetted with abs

One Arm DB Curl (on bench)
3x35*10

BTB Cable Wrist Curl (standing)
3x72.5*12

BB Front Wrist Raise
2x20lb BB*10

Unilateral Cable Row Reverse Wrist Curl
2x20*10
Seated Calf Raise (homemade machine)
3x2plates*8

Cardio
AM Circuit Training
5 Rounds for Time of:
8*DB Clean & Jerk (30lb DB's)
5/arm * DB Snatch
20/leg*Bench Toe Touches (think standing mountain climbers)
400m Run (max 1.5min)
time: 22min (with a couple water breaks)

Finished with 15min Elliptical

Diet
2241.9 kcal
207.5/178.6/77.5

Notes
been a while since i updated on an "off" day. the workout looks like a lot, but it wasn't bad at all. hardly had a sweat going. the cardio session was pretty brutal this morning though. i've been really feeling these circuit style workouts recently for some reason.

on a progress note, last night i looked AMAZING for some reason. leaner than i've looked in months, and full. looked the same this morning. was so confused by it that i weighed myself this morning and it was 156.2. i haven't the slightest clue what happened but it's like i made 2 months worth of progress in one day. it may have had something to do with the nap i took. i'll be trying that again lol

tomorrow is gonna be another early morning workout, then school and then i am giving a seminar on atomic absorption spectrophotometry so it's gonna be a long day. gonna be a struggle to stay on top of nutrition, but i'll do it...

wrkoutfrq

09-22-2011, 05:20 PM

9/22/11

Training
Chest/Tri hyper 100%

Note: 1xBar*3 Overhead Squats between each set of chest

Flat BB Press (speed style)
6x125*3

Incline HS Iso-press (no lockout, constant tension)
3x1p+35/side*10

Flat DB Press
3x65*12

Pec Dec Fly (pause reps)
3x75*12

BM Plate Loaded Bench Machine
3x1p+15/side*15

Rope Cable Pressdown
3x57.5*10

Machine dips
2x175*12

One Arm DB SKull Crusher
2x22.5's*12 (light)

BM Overhead TRicep Ext. Machine (really great!)
2x60*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
good workout, didn't feel as strong as i would have liked, but i think part of that was me trying to work on the overhead squat between sets. even with just the bar that is tiring to the delts/core. i think it's gonna pay off though. i've started mapping out my progressions for the Oly lifting. i'm gonna focus on accessory lifts such as hang snatches, squat cleans, etc til i get my form down, and then start on a true progression plan for the major lifts. i'm gonna build a custom split to involve all aspects i can of BB splits and Oly splits. it should be fun, can't wait to start in on the true Oly lifting. i really think it's gonna benefit my legs, back and shoulders. tomorrow is back/bi's. i'm gonna hit it again at 430 am because tomorrow afternoon i've got a doc. appointment for a spinal adjustment and to talk about my blood work. after that i'll be updating so as to keep things current...

wrkoutfrq

09-23-2011, 06:27 PM

9/23/11

Training
Back/Bi hyper 100%

Note: 1xBar*3 Overhead Squats between each set of chest

Supported Row
3x3p*10

Seated CAble Row 2 Ind. Handles
3x160*12

Wide GRip Lat Pulldown
3x160*12

BM Lat Pulldown Machine
3x155*15

Seated DB Curl
3x35's*10

HS Preacher Curl
2x55*12

Cable Rope Curls
2x57.5*12

21's
2x50

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout, starting to feel solid on the overhead squats. the only problem is my wrists are taking a beating. i'm gonna start wrapping them so they doing get phucked! hella excited about tomorrow, i get to break out the Oly shoes for the first time. gonna be a good workout i can feel it! i've got lab work to do all day after though, so it's gonna be hard on my knees.

on a more sobering note i had a doc appt. today to discuss my lab results and get a spinal adjustment. the adjustment felt great, he worked out some kinks that have been nagging me for a while. the blood test wasn't as good. my LH, FSH, and Test are still very, very low. only a couple points higher than last time, and thats more than likely due to difference in testing time of day (Test levels are daily cyclical). i have an appt. with an endocrinologist on the 6th to discuss what happens now. odds are it'll be 2 things: MRI to look for pituitary microadenoma, and possibly a gonadotropin challenge, which might be useful for finally diagnosing the location on the hormonal pathway where the problem is occuring. oh well. gotta keep my chin up and focus on what i can control, a BOMB workout tomorrow!

wrkoutfrq

09-24-2011, 03:45 PM

9/17/11

Training
Legs/shoulders hyper 100%

Squat Cleans
5x135*3

Leg Press
3x6pps*12

High Box Squat, Feet together (quad focus)
3x185*12

SLDL/RDL Partials (came up til tension came off hams/glutes)
3x205*12

Single Leg Extension
3x62.5*12
-SS-
Single Seated Ham Curl
3x62.5*12

Hack Squat Partials
2x1p+20/side*15
-SS-
Kneeling Ham Curl
2x50*15

Donkey Calve Raise
3x320*12

Single Leg Calve Raise
3xBW+45*12

DB Lateral Raise
3x35's*10

BM Shoulder Press
3x45+30/side*12

Pec Dec Rear Delt
3x67.5*12
-SS-
HS Shrug Machine
3x3pps*12

Upright Rows
3x80*15
-SS-
Underhand BB Shrug
3x205*12

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
AMAZING workout... got to use the Oly lifting shoes for the first time and it took that workout to a whole other level. made the movements much more difficult in some aspects. the squat cleans felt great, my form didn't leave at all, so i was really impressed. i took a video that i'll get posted later. my camera is dead so it's gotta charge a little first. other than that a pretty sh!tty day TBH. tried to do research but the machine wasn't cooperating (AASpec) so i said phuck it and took a nap. i've now got my body programmed to be awake EARLY. woke up with no alarm at 330am and was wide awake. oh well, field work and cardio tomorrow, plus round 2 with the machine, gonna be a long day.

wrkoutfrq

09-26-2011, 06:17 PM

9/19/11

Training
Upper Power

BB Bench Press
7x170*5 (hurt shoulder... stopped early)

Incline DB Press
3x75*5 (PR)

Pullups
5xBW+25*5 (PR)

T-Bar Rows
3x4plates*6 (PR)

Smith Shoulder Press
3x165*5

Barbell Curl
3x95*6

Skull Crushers
3x90*6

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
was not a good workout... i've phucked something in my right rotator cuff, so that when i do any flat pressing movement it hurts. i don't think it's anything permanent, but i'll have to switch things up to avoid anything irritating it. also feeling like a fat sh!t today, not sure why. i'm holding water from yesterday, but other than that i'm not looking much different. i expect things will be different tomorrow. got an early lower power workout tomorrow, i refuse to let this bring me down...

also, vid of my first Oly lifts lol:

squat cleans
XpXi53ILl_U

wrkoutfrq

09-27-2011, 05:25 PM

Training
Lower Power

Conventional Deads (floor)
5x275*5 (PR)

Front Squats (DEEP as possible, got a spotter)
3x185*6

HS Iso-Leg Extension from rest
1p+20/side*8 (PR)
2x1p+15/side*8 (PR)

SLDL (extra stretch)
3x255*6

Glute Hamm Raises
3xBW+35*8 (PR)

Seated Calf Raise (homemade machine)
3x2plates*8

Cardio
none

Diet
2561.25 kcal
283.75/187.25/75.25
Plus a tad more from extra condiments

Notes
wow what a workout! i pulled and front squatted in the Oly shoes, and boy did they make a difference. the deadlifts actually felt light until the last set. form stayed tight and everything. i made sure to get to depth on the front's, so much so that i called a spotter for the last set, just in case. the shoes def. made those harder thats for sure. everything else was routine, balls to the wall fun. long, LONG day though, i'm tired and frankly a little depressed (dunno why). gonna get some rest tonight, tomorrow is HIT cardio and some accessory stuff (traps, abs, forearms) and lots of lab work...

andyboi

09-27-2011, 07:54 PM

Keep working in here brah!

Turtles look cute as all heck haha

wrkoutfrq

09-28-2011, 01:06 PM

9/21/11

Training
Traps/abs/forearms
Oly Technique Bar Work

BB Shrugs (no belt!)
5x365*5 (failed on 4.5 of last set, PR)

Lying Reverse Crunch
3xBW+27.5*12

Cable Crunch
3x80*12 (failure)

Decline Situp (Rigid... and slow)
2xBW*20 (Failure lol)

Cable Torso Twists
2x25*12 (backed off a little and focused on keeping form)

NOTE: Oly Bar Work supersetted with abs
2x3 of each, last rep stretching pause at bottom/top:
Power snatch
Overhead squat
Full snatch
Elbow flexibility
Overhead Press
Jerk
Power clean
Front Squat
Full clean

One Arm DB Curl (on bench)
3x35*10

EZ Bar Reverse Wrist Curl
2x60*12

BB Front Wrist Raise
2x20lb BB*10

Cardio
AM HIIT: elliptical
5min W/U
12 intervals (15/45)
5min cooldown
10min incline walk
5min cooldown
*cooldowns always extra easy

Diet
2241.9 kcal
207.5/178.6/77.5

Notes
awesome workout today, really felt great to just stretch things out and hit the Oly technique work. i think doing the shrugs w/out the belt helps because it forces me to keep my core tight. gonna be good in the long run. overhead squats are getting easier, and i'm getting more flexible by the day. i can't wait til i'm ready to start adding some weight to those lifts! tomorrow is gonna be another long day, gym early, high school til 1, then more lab work that may not get done tonight (prolly not). i'm a little nervous because it's a chest/tri day, so i'm hoping the movements prescribed wont irritate my shoulder. it's ached a little here and there, but not nearly as bad as before. here's to hoping it's all good!

nickdavid

09-28-2011, 06:22 PM

looking steady here - keep up that great work

wrkoutfrq

09-28-2011, 06:42 PM

Keep working in here brah!

Turtles look cute as all heck haha

looking steady here - keep up that great work

thanks guys! this next 5 weeks is gonna be the hardest i've ever been through, what with the hormonal issues, work, and school it's going to be constantly balls to the wall. i just hope i'll have time to come here and keep up. there is a HUGE amount more to the simple description of "school" like presentations at national meetings, comprehensive exams, etc., you get the drift

nickdavid

09-28-2011, 07:04 PM

thanks guys! this next 5 weeks is gonna be the hardest i've ever been through, what with the hormonal issues, work, and school it's going to be constantly balls to the wall. i just hope i'll have time to come here and keep up. there is a HUGE amount more to the simple description of "school" like presentations at national meetings, comprehensive exams, etc., you get the drift

Gotcha. Well as they say, Diamonds are created under pressure. ;)

wrkoutfrq

09-30-2011, 01:42 PM

9/22/11

Training
Chest/Tri hyper

Flat DB Press (speed style)
6x47.5*3

Incline HS Iso-press (no lockout, constant tension)
3x1p+40/side*10

Flat DB Press
3x65*12

Pec Dec Fly (pause reps)
3x77.5*12

BM Plate Loaded Bench Machine
3x1p+15/side*15

Rope Cable Pressdown
3x62.5*10

Cable Bar Pressdowns (think leaned over bar pressing down)
2x whole stack*12

One Arm DB SKull Crusher
2x25's*12

BM Overhead TRicep Ext. Machine (really great!)
2x65*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

9/23/11

Training
Back/Bi hyper

Note: 1xBar*3 Overhead Squats between each set

Supported Row
3x3p+5*10

Seated CAble Row Neutral Grip
3x160*12

Wide GRip Lat Pulldown
3x160*12

BM Lat Pulldown Machine
3x170*15

Seated DB Curl
3x37.5's*10

HS Preacher Curl
2x55*12

Cable Rope Curls
2x62.5*12

21's
2x50

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
late writing up the past couple workouts. had an insane test this morning so i've been focused on prepping for it. both workouts were great, huge pumps etc. for some reason i've been cramping up bad in my brachialis and forearms. i think i'm lacking potassium. gonna look into a supplement for it, but i prolly won't take it. i'll just add some potatoes etc. into the diet to bring it up. cals aren't exactly on what you see because i've stopped counting things like chili sauce, ketchup, etc. for the time being, just to have a few extra cals. i estimate it being about 40-50 cals worth extra a day, which is fine. i've noticed a difference in my composition from it, i look smoother so it's doing something. tomorrow is legs and shoulders, long LONG workout, so update will be late tomorrow evening.

wrkoutfrq

10-01-2011, 06:24 PM

9/17/11

Training
Legs/shoulders hyper

Squat Cleans
5x135*3

Leg Press
3x6pps*12
-ss-
Overhead Squats
3x95*5

High Box Squat, Feet together (quad focus)
3x185*12
-ss-
Jerks
3x95*3/leg

SLDL/RDL Partials (came up til tension came off hams/glutes)
3x205*12

Single Leg Extension
2x62.5*12
-SS-
Single Seated Ham Curl
2x62.5*12

Hack Squat Partials
2x1p+15/side*15 (new machine, heavier start weight)
-SS-
Kneeling Ham Curl
2x50*15

Donkey Calve Raise
3x320*12

Single Leg Calve Raise
3xBW+45*12

DB Lateral Raise
3x37.5's*10

BM Shoulder Press
3x80/side*12 (PR)

DB Rear Delt Raise (STRICT)
3x30's*12
-SS-
HS Bench Machine Shrug
3x4pps*12

Snatch Grip High Pulls
3x135*12
-SS-
Underhand BB Shrug
3x205*12

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another great workout, VERY taxing. i put more Oly technique work in, so yeah... i cut a couple sets outta the leg work, but i still think i went a little overboard. next week will be different. next week is my last week on this split, gonna push as hard as possible without hurting myself. weight this morning was 156.0. i'm gonna add cals this week, starting monday. i don't wanna, cuz i'm already not happy with my shape, but 50cals a day added won't hurt much. my next 5-6 weeks are going to be beyond slammed. i've already had one nervous breakdown this week from the sheer weight of how much i have to do/how much is going on. i'm gonna have to lock it down, which will prolly affect my logging here. i'm gonna do my best though.

wrkoutfrq

10-03-2011, 05:28 PM

9/19/11

Training
Upper Power

DB Bench Press
3x85*5,5,4 (PR)
2x80*5

Incline DB Press
65*8
70*6
75*4

Pullups
5xBW+25*5 (easier this week)

T-Bar Rows
4plates*8 (PR)
4plates+5*6 (PR)
4plates+10*3.5 (PR)

Smith Shoulder Press
3x165*5 (fuuuuu can't progress on this...)

Barbell Curl
3x100*5

Skull Crushers
100*3.5
2x90*6 (not very difficult)

Cardio
AM LISS - Elliptical
300cal's burned in 26min

Diet (C/P/F)
2547.95 kcal
282.25/195.55/70.75

Notes
well so much for adding the 50 cals lol... i added a 40cal snack and though that might put me up, but apparently after recalculating what i really ate i'm still 50cals shy of what i though i would be at. that also means i've been eating ~2500 rather than ~2550... that really sucks. i've gotten watery and am losing definition at 2500kcals. i know a lot of it has to do with sodium, and i cut back starting today, but still it's very disheartening. not to mention i haven't made any progress on my shoulder presses... thats prolly cuz of working on Oly techniques with a bar between sets though so i'm not giving up on it yet... interesting week this week, my high school i work at is on fall break, but i'm still EXTREMELY busy, so i may be switching things around... well see

nickdavid

10-03-2011, 08:58 PM

[well so much for adding the 50 cals lol... i added a 40cal snack and though that might put me up, but apparently after recalculating what i really ate i'm still 50cals shy of what i though i would be at. that also means i've been eating ~2500 rather than ~2550... that really sucks. i've gotten watery and am losing definition at 2500kcals. i know a lot of it has to do with sodium, and i cut back starting today, but still it's very disheartening. not to mention i haven't made any progress on my shoulder presses... thats prolly cuz of working on Oly techniques with a bar between sets though so i'm not giving up on it yet... interesting week this week, my high school i work at is on fall break, but i'm still EXTREMELY busy, so i may be switching things around... well see

why do you get so anal about a measely 40cals? Have you tried a more relaxed approach to get results?