My Log

[ChrisSierra]

9/27/2010
week 1 of 8
mesocycle #2

current weight: 208
macros: 300p/250c/65f ~2800 cal

current split:

overview:

m chest/bi chest
t quads/hams quads
w rest
th abs/calves/forearms/16min HIIT
f delts/tris/16min HIIT
sa back/traps
su rest







m chest/bi
focus: decline bench press/ez bar curls
chest
1 decline bench press
2 incline barbell press
3 dumbell flys
4 dips
biceps
1 ez bar curls
2 straight bar curls



t quads/hams
focus: barbell squats/sldl
quads
1 squats
2 hack squat
3 leg press
4 leg extension
hamstrings
1 sldl
2 seated leg curls
3 barbell lunges



w rest



th abs/calves/forearms/16min HIIT
focus: weighted leg raises/standing calf raises/dumbell curls
abs
1 weighted leg raises
2 cable crunches
calves
1 standing calf raises
2 toe press
forearms
1 dumbell curls
2 reverse curls



f delts/tris/16min HIIT
focus: db press/skullcrushers
delts
1 dumbell press
2 dumbell side lateral
3 dumbell bent lateral
triceps
1 skull crushers
2 cable pushdown



sa back/traps
focus: deadlifts/barbell shrugs
back
1 deadlifts
2 barbell rows
3 pulldowns
4 hyper extensions
traps
1 barbell shrugs



su rest

(subject to change)









nutrition

m 300p/250c/65f ~2800 cal (training day)
t 300p/250c/65f ~2800 cal (training day)
w 300p/150c/65f ~2400 cal (rest day)
th 300p/250c/65f ~2800 cal (light training day)
f 300p/250c/65f ~2800 cal (training day)
sa 300p/250c/65f ~2800 cal (training day)
su 300p/150c/65f ~2400 cal (rest day)

[FATHER FLEX]

Local Cat! What shows?

[ChrisSierra]

Local Cat! What shows?

i did the ifpa 2010 as my first show. DNP. big dissappointment, but i will be working with 3dmj in a few months time. ( i plan to do the ifpa 2011)

wish i had had someone to help me, but i'm confident this time around will be COMPLETELY different :)

[FATHER FLEX]

For sure bro! The amateur ranks are looking SICK these last few years. We both better put in work! :D All the new graduates got me hearing footsteps.

[csierra408]

saturday's workout didnt go as planned
left hamstring was too ripped up from squats on tuesday
started with barbell rows

weight 10/3 sunday morning was 202.6

will check weight tomorrow morning and probably end up readjusting my calories

[ChrisSierra]

Monday, October 4th 2010

203.0 today

adding 200 calories everyday this week (in the form of healthy fats)

probably a serving of almond butter or plain almonds

feeling good with the amount of carbs I'm taking in. gym performance is good. strength is still going up.


week 2 of 8
mesocycle #2

current weight: 203.0


nutrition

m 300p/250c/87f ~2983 cal (training day)
t 300p/250c/87f ~2983 cal (training day)
w 300p/150c/87f ~2600 cal (rest day)
th 300p/250c/87f ~2983 cal (light training day)
f 300p/250c/87f ~2983 cal (training day)
sa 300p/250c/87f ~2983 cal (training day)
su 300p/150c/87f ~2600 cal (rest day)

current split:
overview:

m chest/bi
t quads/hams/glutes/abductors
w rest
th abs/obliques/calves/forearms/16min HIIT
f delts/tris(am) 16min HIIT (pm)
sa back/lower back/traps
su rest

[ChrisSierra]

Monday, October 4th 2010

chest/biceps

decline-245x6,x5
dips-70x6,x7
incline db-90x5,x5
db fly-60x7,x7

ez curl bar-100x9,x7
barbell curl-85x7,x7,x7

again didn't go as planned because equipment was being used....remember to train chest at monterey gym next time

[ChrisSierra]

quads/hams/abd

squats-275x12 x8 x6 ATG
hacksquat-565x8 x8 x8
leg ext-180x12 x12
sldl-285x6 x6
seated lc-240x10 x8
abductor-130x10 x10
lunges 95x12

now squatting ATG only. Upright back. no psuedo goodmorning squat for me. i will only be squatting in the 8-12 rep range from now on since i feel any heavier will throw in too much lower back and take stress off the legs

[ChrisSierra]

Wednesday October 6th, 2010

w 300p/150c/87f ~2600 cal (rest day)

added 50g CHO since I got called in to work an 8 hour shift and also had to skate to and from work :)

[ChrisSierra]

Thursday October 7th, 2010

calves,abs,forearms

standing calf raises 320x15 330x12 340x10
leg press toe press 675x12 x10 x10
tibia raise 50x10 70x8 x8
decline situps (using dbs) 20x15 25x12 25x12
leg raises 17.5x12 x12 x10
side raises (for obliques) x30 x30 x30
forearms db curl 50x12 55x12 x12
reverse 25x10 x10

good workout....calves are still sore
gotta emphasize alot of ab work...build those BRICKS
HIIT tonight.....16 minutes

[ChrisSierra]

Friday October 8th, 2010

delts/triceps

db press 85x6 x5
bb press 155x5 x5
laterals 50x12 x12
bent lat 55x12 x12

sk 110x6 100x8 x6
pushdown 80x8 x8 x8
dips x10 x10

[ChrisSierra]

Saturday October 9th, 2010

week 2/8

Back/traps

deadlifts-373x6 383x5 388x4
(used the rubber weights at san jose golds :) was alot of fun deadlifting on the platform

bentrows-245x8 x7
pulldown-180x8 x7
hyper ext- x15 x15 x15 (these are nice. I'm going to use them often)
tbar row- 365x6 x6
db pullover-95x10 x10
shrugs-225x10 235x8

[ChrisSierra]

Sunday October 10th, 2010

today switched macros around

200p/300c/70f


thought about adding a bit more carbs today since i've been going 250 (training days) and (150) on rest days for the past 2 weeks.

[ChrisSierra]

Monday, October 11th, 2010

chest/biceps

incline DB-100x10 110x5 <--pr (was intimidated by these, but next time i'll grab the 110's 1st)
decline bb- 225x9 235x7 235x6
dips-75x8 77.5x7
db flyes-70x7 70x6

ez curl - 105x8 x6 x6
straight bar curl 90x8 x8
alternating db 50x7

good workout. worked out with my friend at his gym off of bernal rd. i like the facility over there :)

would normally start w decline bb but my friend wanted to do incline db. all good, still set a PR

bodyweight this morning: 205.2 lbs

[ChrisSierra]

Tuesday October 12th, 2010

did a BODPOD this morning

results

204.3 lbs
15.1% bodyfat

173.5 lbs lean mass
30.8 lbs FAT

my goal for now is to hit 8% body fat by adding more muscle and without excessive cardio or restricting calories all too much

-instead pay attention to carb cycling on rest days
-less frequent, bigger meals 4xday
-keeping the bulk of the carbohydrates for PWO
-stick to mostly proteins, fats, and vegetables for meals #3 and #4
-i will cycle in high, medium, and low intensity cardio throughout the week

i will allow for the next 16 weeks to reach this goal.

[ChrisSierra]

Tuesday October 12th, 2010

quads/hamstrings

squats 285x10 285x8 285x6 ATG
hack squat 585x8 x8
leg press 715x8 x6
leg ext 180x15 x15

lying leg curls 90x10 x10
abductor 130x20 x15 x15

squats are going up. still squatting down to the floor. +10lbs increase. lower backs still a bit sore from deadlifts on saturday.

[ChrisSierra]

Friday October 15th 2010
(week 3/8)

delts/triceps

db press 90x6 90x5 PR (first time shoulder pressing the 90's)
seated military press 155x5 x5
side laterals 55x12 x10
bent laterals (one arm at a time) 60x12 x12

skull crushers 110x8 x6
cable pushdown 80x10 90x8 x8
rope pushdown 30x10 x10
dips (straight legs) x15 x15

[ChrisSierra]

Saturday October 16th 2010
(week 3/8)

Back/traps

deadlift 400x4 PR http://www.youtube.com/watch?v=5ao4CZCT0p4
pulldown 180x10 190x8 x6
barbell row 245x6 x6
one arm row 130x8
cable row 205x8 x8
hyper extensions x16 x15
dumbell shrug 110x10
barbell shrug 225x8 x8

[ChrisSierra]

starting monday october 18th 2010
week 4/8


nutrition

m 200p/400c/50f ~2850 cal (training day/refeed day)
t 300p/300c/60f ~2940 cal (training day)
w 300p/150c/87f ~2583 cal (rest day)
th 300p/250c/60f ~2740 cal (light training day)
f 300p/300c/60f ~2940 cal (training day)
sa 300p/300c/60f ~2940 cal (training day)
su 300p/150c/87f ~2583 cal (rest day)
-------------
weekly total:19,576/21,000
weekly deficit: 1,424 (not including work+cardio)

maintenance: ~3,000/day


current split:
m chest/bi
t quads/hams/glutes/abductors/LISS 45 mins
w rest/LISS 45 mins
th abs/obliques/calves/forearms/HIIT 16 mins
f delts/tris
sa back/lower back/traps/LISS 45 mins
su rest/LISS 45 mins

[ChrisSierra]

Monday October 18th 2010

week 4/8

weight this morning was 201.8

chest/biceps

decline bb 250x5 x4 pr
incline bb 205x6 x5
dips 80x7 80x6
flat db flys 70x7 70x6

ez curl bar 105x9 x6 x6
straight bar 90x8 x7
preacher 35x10 x10

[ChrisSierra]

Tuesday October 19th 2010

quads/hamstrings/abductors

squats 285x12 PR x8 x6 ATG
leg press 715x12 x12 dropset 625x10 535x10
leg extension 140x12 x12 dropset 100x10 70x10 140x12 dropset 100x10 70x10
lying leg press 365x10 x12
sldl 275x6 x6
seated lc 225x10 x10
abductor 130x20 x15

+2 reps on squat. still ATG. :)

been following IF protocol of fasted training (10g bcaa) followed by 3 BIG meals spaced about 4 hours apart. 16/8 fast/feed.

so far no crash in strength or energy. (testing this out since Thursday October 14th 2010.)

after the next 4 weeks of training i might switch to a weekly alternating training system of

a) strength/power (high intensity,low volume, lower reps;heaviest weights)

and

b) volume/speed/intensity techniques (super sets,drop sets,rest pause, etc.)

regardless of training style, the purpose is to beat the last workout (more weight, more reps, more sets, more intensity techniques,etc.)

I'm thinking of splitting my training system into 8 week training cycles:

week 1: a
week 2: b
week 3: a
week 4: b
week 5: a
week 6: b
week 7: a
week 8: b
week 9: rest/active recovery (m/w/f chest/legs/back pushing lightweights/low volume)
week 10: may take this week off also. depends how i feel.

[ChrisSierra]

Wednesday October 20th 2010

+25g C due to work tonight.

[ChrisSierra]

Thursday October 21, 2010

week 4/8

abs, calves, forearms

standing calf 345x10 x10 x9
toe press 455x10 x10 x10
tibia raise 70x10 x10
cable crunch 130x12 x12 x12
roman chair raises (for obliques) x20 x15 x12
hanging leg raises x10 x10 x10
fore arm db curl 60x10 x10
reverse db curl 25x12 25x12

[ChrisSierra]

Friday October 22, 2010

week 4/8


delts/triceps

db press 90x6 x5 x4
military press 155x5 x5
side lateral 60x15
bent lateral 65x10

s.c. 110x8 x5 x5
cable pushdown 90x10 95x8 95x7
rope pushdown 35x10 x10
kickbacks 25x10 x10

[extremenergy3]

damn strong! What are your goals bro?

[ChrisSierra]

damn strong! What are your goals bro?

recomping a bit

trying to shed a bit of fat, and still make gains this off season

so far so good !

[extremenergy3]

recomping a bit

trying to shed a bit of fat, and still make gains this off season

so far so good !

I knew the goal already :) Just wanted to aware people who might drop by so we can all support you! Let's go!!!

[ChrisSierra]

I knew the goal already :) Just wanted to aware people who might drop by so we can all support you! Let's go!!!

for sure bro

[ChrisSierra]

Saturday October 23, 2010

week 4/8

back/traps

chin ups 25+bwx9 x7 x7
barbell row 245x8 x7
pulldown 180x10 185x8 x8
cable row 215x7 x7
db shrug 100x10 x10
machine shrug 180x10 x10
hyperextension x17 +25x10 x15

[ChrisSierra]

Monday October 25th 2010

week 5/8

weight: 202.6

biceps (triceps too sore to work chest)

ez curl 115x8 115x7
straight bar 100x8 x8
db curl 50x6 x7
preacher curl 40x8 x8

[ChrisSierra]

Tuesday October 26th 2010

weight: 200.3 (had a high carb day yesterday, but am lighter today)

Chest/abs

Decline barbell 250x6 PR 250x5 PR :)
incline barbell 210x6 x5 +5lbs since last workout
dips 85x7 90x6 PR 90x5 PR
flat dumbell fly 70x7 70x6


hanging leg raise x15

[ChrisSierra]

Wednesday October 27th 2010

week 5/8

quads/hamstrings

squats 295x10 x6
leg press 745x10 x10
lying leg press 405x12 425x10
hack squat 545x16 600x10
leg ext 150x10 140x10
sldl 295x6 x6
seated lc 240x10 x10
abductor 135x15 x15

[ChrisSierra]

Friday October 29th 2010

week 5/8

delts/triceps

db press 90x5 85x5 (used 45 degree bench/remember to use this bench)
bb press 155x7 x5 x5
cable lateral 60x8 x8
bent lateral 65x12 x12

sc 110x8 x5 x4
pushdown 100x7 x7 x6

[ChrisSierra]

Saturday October 30th 2010

week 5/8

back/traps

pullups bw+25x10 x8 x7
barbell row 245x9 (did only one set here, hamstrings too sore from tuesday)
cable row 225x7 x7
pulldown 185x8 x7 x6
hammer strength row 135x8 x8
bb shrug 235x10 240x8 x8
machine shrug 5platesx10 x10
hyper ext x17 x15 x15

[ChrisSierra]

Sunday October 21, 2010 (usually do this workout on thursdays, but decided to move it to Sunday)

week 5/8

abs, calves

standing calf 360x10 x8
toe press 475x12 x10 x8
tibia raise 70x10 x10
cable crunch 130x12 x12 x12
roman chair raises (for obliques) x20 x15 x12
hanging leg raises x25 x12 x10

[ChrisSierra]

Monday November 1st 2010

week 6/8

weight: 203.2

nutrition

m 200p/400c/50f ~2850 cal (training day/refeed day)
t 300p/300c/60f ~2940 cal (training day)
w 300p/150c/87f ~2583 cal (rest day)
th 300p/250c/60f ~2740 cal (light training day)
f 300p/300c/60f ~2940 cal (training day)
sa 300p/300c/60f ~2940 cal (training day)
su 300p/150c/87f ~2583 cal (rest day)
-------------
weekly total:19,576/21,000
weekly deficit: 1,424 (not including activity level)

maintenance: ~3,000/day

Chest/Biceps

Decline barbell 255x5 x4
incline barbell 210x5 x4
dips 90x6 x5
flat dumbell fly 70x8 x6

ez curl bar 110x9 x7
straight curl bar 100x7 x6
alternating db curl 50x6

"You need to capture that enthusiasm and channel it towards each workout. Make it fun and learn to love it. Love the feeling of the results you are achieving with each great workout you complete. Love the challenge of bettering your performance each time you enter the gym. Love the possibilities of what you can become with all your great efforts compiled over time." - Jeff Willet

[ChrisSierra]

Wednesday November 3rd, 2010

week 6/8

quads/hamstrings

leg press (cybex) 805x10 x8 785x10
squats 265x8 x8 x8
leg ext 150x15 x12 x12
sldl 300x6 305x6 305x6
seated lc 255x10 x8

[ChrisSierra]

Friday November 5th, 2010

week 6/8

Delts/triceps

military press 175x5 x5
db press 80x5 x5
side laterals 55x16 x10
bent laterals 65x10

sc 110x7 x5
pushdown 102.5x8 x7 x6

[ChrisSierra]

Saturday November 6th, 2010

week 6/8

back/traps

chin ups bw+30x8 x7 x7
barbell rows 250x7 x6 x6
pull downs 190x7 x6
hammer row - 145x12 160x6
barbell shrugs 235x10 x8 x8
machine shrugs 230x10 x8
hyper ext 25x12 30x12 x12

[extremenergy3]

Dang dude! Looking strong! Surprised you can get away with such little calories!

[ChrisSierra]

Dang dude! Looking strong! Surprised you can get away with such little calories!

guess i got a slow metabolism... :(

we'll see...

this next week im going to take off entirely. (having trouble sleeping, feel wide awake while in bed, yet im busy all day basically everyday...i should be pooped??)

my week back im going to hit it light...then an 8 week cycle on a new body part split...i got new compound exercise pr's i want to hit (by the end of my 8 week cycle).

Chest: 270x6 decline bench press/120x6 dumbell incline bench press
Back: 430x6 deadlift/455x6 trap bar deadlift
Delts: 185x6 military press/ 100x6 dumbell press
Legs: 325x10 squats (atg)/900x10 leg press (cybex)
Biceps: 65x10 db curls
Triceps: 125x8 skull crushers
Abs: 35 hanging leg raises (idk lol)

i'm also going too most likely add 200 cals (50g carbs) on all training days and see what happens

[ChrisSierra]

Monday, November 15th, 2010

week 1/8

weight this morning: 206 lbs

biceps/triceps/forearms

pushdowns 110x10 112.5x8 x7
sc 100x8 x7 x5
dumbell overhead 35x8 x8

straight bar curls 115x8 x7 x6
db curls 55x6 x6
preacher curl db 40x6 x6
forearm curl 55x8 x8
reverse 25x10 x10

new nutrition for the following 8 weeks:

m 300/350/60 3140
t 300/350/60 3140
w 300/250/70 2830
th 300/350/60 3140
f 300/350/60 3140
sa 300/350/60 3140
su 300/250/70 2830

[ChrisSierra]

Tuesday, November 16th, 2010

week 1/8

quads/hamstrings

leg press 815x12 825x10 830x8
squats 275x10 275x10 280x6
leg extension 140x12 140x12
sldl 315x8 315x6
seated lc 255x8 x8 240x10
abductor 150x12 x12

[ChrisSierra]

Thursday, November 18th, 2010

week 1/8

Chest/abs

dips 205bw+105x7 x6 x6
incline barbell 215x4 210x4 210x2+2 assisted
decline barbell 235x4+1 assisted
flat db fly 70x6

hanging leg raises
cable crunches
roman chair oblique crunch

Good session. Hit the dips extremely hard. Feels good. Had my brother Paul come with me to the gym!


Training Split:

m biceps/triceps/forearms
t quads/hamstrings/abductors
w rest
th chest/abs
f back/traps
sa delts/calves
su rest

[ChrisSierra]

Friday November 19th 2010

week 1/8

back/traps/abs*didnt train them last night, so doing it today

chins 205bw+35x9 x7 x7
dumbell rows 130x8 x8
pulldowns 180x8 x8
hammer rows 160x12 170x8
dumbell shrugs 110x8 x8
hyperextensions x15 x15 x15

hanging leg raises x20 x12 x10
cable crunch x15 x12
roman chair oblique crunch x12 x12 x12

[ChrisSierra]

calves/cardio

toe press 545x11 x10 10
standing raise 340x10 x10
seated 115x11 x10
tibia 70x10 x10

cybex eliptical 20 mins / alternating 30-40 resistance every minute / 390~ cals burned


note: skipped shoulder workout that was supposed to be done.

changing split:

m delts (am) triceps/biceps/forearms (pm)
t quads/hamstrings/abductors
w rest
th calves/abs/20 minutes cardio (intervals)
f chest
sa back/traps
su rest

[ChrisSierra]

Monday November 22nd 2010

week 2/8

weight: 205lbs


Delts

military press 175x7+1 assisted 175x4+1 assisted
dumbell press 80x4 75x5
side lateral 55x16 55x10

Triceps/Biceps

pushdowns 115x8 x6 112.5x7
sc 105x8 x7 x6
db overhead ext 40x10 x10
rope pushdowns 100x20 110x12


barbell curls (straight bar) 115x9 x6 x5
dumbell curls 55x6 x6
preacher curl db 40x9 x7

[ChrisSierra]

Tuesday, November 23rd, 2010

week 2/8

quads/hamstrings

leg press 835x12 845x8 x10
squats 285x9 285x 8
leg extension 150x15 150x12 150x12 single leg 60x12
sldl 315x9 315x6
seated lc 255x10 x8 240x10
abductor 150x15 157.5x10 x8+2
ghr x12 x12

[ChrisSierra]

Wednesday November 24th 2010

abs

hanging leg raise x32 x15 x10
cable crunches 11x12 11x10 10x15
roman chair oblique crunch x16 x16 x16
cable pulldown oblique crunch 50x10 x10 x10

[ChrisSierra]

November 26th, 2010

Chest

week 2/8

dips 205bw+115x6 x6 x6
incline barbell 210x7 210x4 205x4 assisted
decline barbell 225x4 x4

[extremenergy3]

I like how there was no flat bench in that chest workout! :D

[ChrisSierra]

Sunday November 28th 2010

(moved back workout to sunday instead of saturday. work was too stressful to train effectively)

week 2/8

back/traps (am)

chins 205bw+40x7 x6 35x6
dumbell rows 140x10 x10
pulldowns 185x8 x6 x6
hammer rows 180x8 x6
shrug machine 245x12 275x10 x10
ghr x16 x12 x11


calves (pm)

toe press 565x15 x12 x10
donkey calf raise 360x8 x8 x8
tibia

[ChrisSierra]

I like how there was no flat bench in that chest workout! :D

i haven't included it because i have been emphasizing more incline work and dips.

[ChrisSierra]

Monday November 29th, 2010

week 3/8


Delts/abs (am)

military press 180x6 180x5 175x6
dumbell press 75x6 x5
side lateral 55x17 x11
bent lateral 65x10

hanging leg raise x33
cable crunches
roman chair oblique crunch
cable pulldown oblique crunch

Triceps/Biceps (pm)

pushdowns 225x8 x6 x6
sc 110x5 110x5 100x5
rope pushdowns 100x8 x8

barbell curls (straight bar) 115x9
dumbell curls 60x5 55x5
preacher curl db 40x9 x7

[ChrisSierra]

Tuesday November 30th, 2010 (golds campbell)

week 3/8

quads/hams/abductors/abs/tibia

squats 315x8 x6 ATG
leg press 755x10 x10 x10 (bodymasters)
trapbar dl 385x6 x4 (no belt)
seated leg curl 250x10 x9 x8
hyperextension x20 x20 x15
abductors 150x15 160x10
tibia 70x10 x10
situps x20 x20 x15
roman chair oblique crunches x16 x15 x15

worked out with a friend, so workout changed a bit. next week continue with leg press. santa clara gym.

[ChrisSierra]

Thursday December 2nd, 2010 (golds campbell)

week 3/8

abs/calves/forearms/cardio

hanging leg raises x35 x12 x15
cable crunches 110x15 x12 x12
roman chair oblique crunch x20 x20 x20

toe press 585x12 x9 x8
donkey calf raise 360x10 x9 x8
tibia 70x10 x10

dumbell forearm curl 55x13 x9 x9 (slow tempo)
reverse curl 25x10 x10

MISS cybex eliptical 315 calories burned / 20 mins

weight on Monday (start of week 3/8) was 211 lbs. Too much cheesecake for Thanksgiving.

[ChrisSierra]

December 3rd, 2010

Chest

week 3/8

dips 210bw+115x7 x7 x5
incline barbell 215x5 1/2 215x4 205x5
decline barbell 225x9 230x5
db fly 70x8

[ChrisSierra]

Saturday December 4th, 2010

week 3/8

back/traps

chins 210bw+40x8 x7 x6
dumbell rows 140x11 x10
pulldowns 190x7.5 x6 x6
hammer rows 180x9 x7
shrug machine 275x10 x10 x10
neck machine 75x15 x15 x15
(no ghrs) hamstring felt funny

[ChrisSierra]

Monday December 6th, 2010

week 4/8


Delts (am)

military press 180x6 180x5.5 175x5
dumbell press 75x7 x6
side lateral 55x18 x10
bent lateral 65x10

Triceps/Biceps (pm)

pushdowns 117.5x 120x7 x6
sc 110x5 110x5
rope pushdowns 100x8 x8

barbell curls (straight bar) 115x9 x7
dumbell curls 55x6 x5
preacher curl db 40x7 x7

[ChrisSierra]

Tuesday, December 8th, 2010

week 4/8

quads/hamstrings/abductors

leg press 855x11 855x10 855x6
squats 295x8 300x8 325x5 355x1 375x1
leg extension 150x15 150x12 150x12 single leg 60x12
sldl 325x7 325x6 315x6
seated lc 255x10 255x10
abductor 160x12 x10 x10
ghr x12 x12 x12

[ChrisSierra]

Monday Dec 6-13

My diet has been as follows:

training days: 300p/300c/70f 3030cal
non training days: 300p/200c/90f 2900cal

[ChrisSierra]

Thursday December 9th, 2010 (golds campbell)

week 4/8

abs/biceps
hanging leg raises x35 x12 x15
cable crunches 110x15 x12 x12
roman chair oblique crunch x20 x20 x20

bb curls 1/2 bottom/1/2 top/full reps 70x7 70x7 60x7 x3
preacher curl 30x15 x15 x15
alternating curls 35x12 x12 x12

[ChrisSierra]

December 10th, 2010

Chest

week 4/8

dips 209bw+120x6 x5 x5
incline barbell 215x6 215x4.5 210x5
decline barbell 230x5 x5
db fly 70x9

toe press 595x11 x10 x10
donkey calf raise 380x10 x9 x9

[extremenergy3]

Nice 21's and pressing! I curl that much weight for like six reps total haha

[ChrisSierra]

Saturday December 11th, 2010

week 4/8

back/traps/tibia/light triceps

chins 210bw+45x7 x6 x6
dumbell rows 140x12 x8
pulldowns 190x8 x6 x6
hammer rows 180x10 x8
shrug machine 275x12 295x10 x10 x10
ghr x15 x15 x15

pushdow 40x15 50x15 60x15
rope pushdown 40 x15 x15 x15
overhead ext 30x12 x12 x12

[ChrisSierra]

Monday December 13th, 2010

week 5/8

Delts (am) biceps/triceps (pm)

military press 180x6 x4 175x6
db press 75x7 x6
upright now 125x8 x7
side lateral 55x15

pressdowns 120x9 127.5x6 122.5x6
skull crushers 100x8 x7 x6
overhead db extension 35x7 x7
rope extensions(1 arm) 25x12 x12

barbell curl (straight bar) 125x6 x5 115x6
db curl 55x6 x6 50x8
1/2 curls 60x10 x10
preacher curl 35x10 x10

[ChrisSierra]

Tuesday, December 8th, 2010

week 5/8

quads/hamstrings/abductors

squats 335x6 x5 325x5
leg press 835x10 x10 x10
leg extension 60x12 x12 x12 1 leg
sldl 325x7 330x6 330x6
seated lc 255xx8 x8
abductor 155x12 x10 x10
ghr x10 x10 x10

[ChrisSierra]

Friday December 17th 2010

Chest/light triceps

week 5/8

incline barbell 225x6 x5 x5 +15 reps (rest pause)
decline barbell 240x5 x5 x5
flat barbell 225x5 x4.5
flat db fly 70x9

pushdowns 150x15 x15 160x15 x12
rope pushdown 50x15 x15 x15 x15

[ChrisSierra]

Saturday December 18th 2010

Back/traps

week 5/8

barbell rows 265x8 275x6 x6
pulldowns 200x6 x6 x5
t-bar rows 365x8 x8 x8
rack deadlifts 455x5 x4 x3 (pin #3)
hyper ext x15 25x12 25x12 x12
neck machine 70x15 80x15 90x15
barbell shrugs 255x10 x8 x8

preacher db curl 35x15 x15 x15
alternating db curl 40x10 35x12
machine curl 50x12 x12 (1 arm)

good training. Feeling very strong. 265 on barbell rows felt lighter than i thought it would be. next time start w/ 275.

[ChrisSierra]

Monday December 20th, 2010

week 6/8

bodyweight: 211 lbs

delts/biceps/triceps/forearms

military press 185x5 x4 175x5
db press 80x4 x4 75x5
side lateral 55x15 40x12(seated slow tempo)
bent lateral 60x12 65x10

pushdowns 132.5 x8 x7 x6
sc 100x9 x7 x6
overhead db ext 35x8 x8
rope pushdown 80x12 70x15

ez bar curl 125x6 x5 115x5
db curl 55x7 x6
preacher db curl 35x10 x8

forearm db curl 55x10 x8

[ChrisSierra]

Tuesday, December 22nd, 2010

week 6/8

quads/hamstrings/abductors

squats 335x8 345x6 335x6
leg press 855x10 860x10 870x8
sldl 335x6 x6 325x6
leg extension 60x15 70x12 x12 1 leg
seated lc 255x10 255x8
abductor 170x12 x10
ghr x12 x12

[ChrisSierra]

Wednesday, December 23rd, 2010

week 6/8

light abs/cardio(25 minutes)

leg raises x34 x25 x25 x25
sit ups x25 x25 x25 x25
side crunches x25 x25 x25 x25

cybex intervals level 6, 25 min, 303 cal

[ChrisSierra]

Thursday, December 24th, 2010

week 6/8

calves,cardio(25 minutes)

seated calf 150x9 x9 155x8 x8
toe press 605x11 605x10

cybex eliptical 25 mins, 400 cal, level 6

[ChrisSierra]

Friday, December 24th, 2010

week 6/8

Chest/abs

incline barbell 230x6 x5 x5 275x1 280x1
decline barbell 245x5 245x6 250x5
flat barbell 225x6
db fly 70x10

rope pushdown 80x15 100x15 100x15 x14

cable crunch 135x14 x12 x12
leg raises x15 x15 x15

[ChrisSierra]

Sunday December 26th 2010

Back/traps/light bicep

week 6/8

barbell rows 275x7.5 x6.5 275x6
pulldowns 200x7.5 x6.5 x6
t-bar rows 375x8 x8
rack deadlifts 465x4 x3 405x6(pin #3)
hyper 25x15 25x15 30x15 30x15
barbell shrugs 255x12 265x10 265x8

preacher db curl 40x12 35x12 x10
machine curl 52x10 x10 (1 arm)

[ChrisSierra]

Monday December 27th, 2010

week 7/8

bodyweight: 211.5 lbs

delts

military press 185x5 x4 175x5
db press 80x4 x4 75x5
side lateral 55x15 40x12(seated slow tempo)
bent lateral 60x12 65x10

My routine for the past 6 week meso cycle has been:

m delts/abs (am) / bicep tricep forearms (pm)
t quads/hams/abductors
w abs/cardio
th calves/cardio
f chest/abs
sa back
su off
(repeat)

but the remaining 2 weeks will be:

m delts/light abs
t tricep/biceps/forearms
w quads/hamstrings
th calves/cardio
f chest/abs
sa back
su off

[ChrisSierra]

Tuesday December 28th, 2010

week 7/8

triceps/biceps/forearms

pushdowns 135.5 x10 140.5x7 x6
sc 110x6 x5 x5
overhead db ext 35x8 x8
rope pushdown 80x12 70x15

olmypic bar curl 115x8 x6 x6
db curl 55x7 x6
preacher db curl 35x10 x8

forearm db curl 55x10 x8

[ChrisSierra]

Thursday, December 30th, 2010

week 7/8

quads/hamstrings/abductors

squats 350x7 350x6 340x6
leg press 875x10 875x8 865x8
sldl 340x6 x6
leg extension 70x15 70x12 x12
seated lc 255x12 255x10
abductor 170x12 x10

[ChrisSierra]

Monday December 27th, 2010

week 7/8

bodyweight: 211.5 lbs

delts

military press 185x5 x4 175x5
db press 80x4 x4 75x5
side lateral 55x15 40x12(seated slow tempo)
bent lateral 60x12 65x10

My routine for the past 6 week meso cycle has been:

m delts/abs (am) / bicep tricep forearms (pm)
t quads/hams/abductors
w abs/cardio
th calves/cardio
f chest/abs
sa back
su off
(repeat)

but the remaining 2 weeks will be:

m delts/light abs
t tricep/biceps/forearms
w quads/hamstrings
th calves/cardio
f chest/abs
sa back
su off

correction:

Monday December 27th, 2010

week 7/8

bodyweight: 211.5 lbs

delts

military press 185x6 185x6 185x5
db press 80x6 x6
side lateral 60x12 40x10(seated slow tempo)
bent lateral 65x10 50x12

[ChrisSierra]

Friday, December 31st, 2010

week 7/8

Chest

incline barbell 235x5 x4 230x5
decline barbell 255x5 x5 275x3
flat barbell 225x6
db fly 75x8

[ChrisSierra]

Saturday January 1st, 2011

Back/traps

week 7/8

barbell rows 280x6x2 275x6
pulldowns 202.5x6 x5 200x5
t-bar rows 385x8 x8
rack deadlifts 475x5 495x3 (on 1" platform) 455x5(on 1.5" platform)(pin #3)
hyper ext 30x15x3
barbell shrugs 275x11 x10 x8

felt very strong on the rack deads. Definitely going to increase my lockout strength.

[ChrisSierra]

Monday, January 3rd 2011

delts

military press 190x5 x4 185x5 225xfail
db press 85'sx5 x4.5
side lateral 40x12 x12 (seated w/ slow tempo)
bent lateral 70x12

[extremenergy3]

225 military press! :eek: how close were you to getting it? lol

[ChrisSierra]

Tuesday January 4th, 2010

week 8/8

triceps/biceps/forearms

pushdowns 147x7 x6 142x6
sc 110x8 x6 x5

olmypic bar curl 120x7 120x6 115x5
db curl 55x6 x6
preacher db curl 40x8 35x10

forearm db curl 55x10
reverse db cyrk 30x10

[ChrisSierra]

225 military press! :eek: how close were you to getting it? lol

1/2 way. i think i couldve done it if i made it my first working set. its ok though i was just fckin around ;)

[ChrisSierra]

Wednesday, January 5th, 2011

week 8/8

quads/hamstrings/abductors

squats 365x6 385x5 365x5
leg press 905x8 905x8
sldl 355x6 345x6
leg extension 70x15 80x12 90x12 100x12 100x12
seated lc 255x8 x8 x8
abductor 170x12 x10 x8
hyper ext 35x12 35x10 0x12

Trained with my friend at the golds off of bernal road. Sick strength on squats. Had him spot me, so it gave me a mental boost which i was pretty happy with.

[ChrisSierra]

last 8 weeks diet has been:

training days: 300p/350c/70-80f
non training 300-325p/250-300c/80f

[ChrisSierra]

Friday, January 7th, 2011

week 8/8

Chest/Abs

incline barbell 235x5 235x4 230x5
decline barbell 275x3 265x4 255x5
flat barbell 225x6
db fly 75x8

rope pushdown 100x15 110x12 x12

cable crunch 135x
leg raises x15 x15 x15

[ChrisSierra]

Saturday January 8th, 2011

Back/traps/abs

week 8/8

barbell rows 285x6x2 290x6
pulldowns 200x7.5 200x6.5 200x5
t-bar rows 395x7 385x8
rack deadlifts 495x4 (on 1" platform) 475x3 405x6
barbell shrugs 285x10 x7 275x8
hyper ext 35x15x3

cable crunch 100x15 x15 x15 1sec pause top/bottom

that wraps up another 8 week cycle. all of next week will be taken off. then training will resume Monday.

summary of the last 8 weeks:
1. definitely had many nights i could have slept a lot more. (many nights a week i;m sleeping 6-7 hours). this NEEDS to change.
2. i need to manage stress a lot better as i believe it is having an effect on my sleep, which in turn will affect my performance in the gym and recovery/growth.
3. i have been really focused inside the gym. hit some really good numbers in the gym and warm up/stretch properly before each session.
4. before this 8 week cycle i never had my brother come with me to the gym. but from now on i will have him come with me on every pressing day (days i need it most).
5. diet has been a 9/10. i count my macros every single day. but the last 8 weeks i would have to say there were 4 or 5 days where i did not count and i just decided in my head "i'll just make sure i over eat, that way at least i get enough" this also needs to change.

overall i would rate the last 8 weeks a 7.8/10. I need to function at a 10/10 this coming 8 weeks. No excuses.

[ChrisSierra]

Training resumes on 01/17/2011

weeks 1-4, the following exercises will be main focus.

chest: decline barbell bench
back: deadlifts
quads: front squats
hamstrings: lying leg curls
calves: standing calf raises
abs: machine crunches
obliques: roman chair crunches
delts: military press
biceps: straight barbell curl (short bar)
triceps: skull crushers

[extremenergy3]

looking good man! liking the 8 week cycles!

[ChrisSierra]

so I've been tracking my numbers for the last 6 months:

july2010-jan 2011

250p/300c/70f july-sept 2720 cal

300p/300-350c/80f sept-jan 2920-3120 cal

400p/350c/80f jan 17-march 17 3720 cal (next 8 weeks)

In July i was waking up at 204.3lbs i now wake up at 212lbs. So that is 8 lbs gain in 6 months. Pretty good. Strength gains have been very good.

Next 8 weeks i have some lifting goals i'd like to accomplish:

decline bench: 295x5
military press: 205x5
dumbell press: 100x5
incline dumbell press: 120x6
squat: 420x6
front squat: 295x6
skull crushers: 135x6
barbell curls 135x6

new split will look as follows:

note:

i will continue training lower reps/lower volume for another 8 weeks. After the 8 weeks i will assess my results then possibly move onto a power/hyper split and a higher training frequency.

current split:
(week 1-4)
m chest abs
decline bench
incline bench
flat dumbell flys

leg raises
cable crunch
roman chair oblique crunches

t back
deadlift
dumbell row
pulldown
cable row
barbell shrug

w off

th legs
front squat
leg press
sldl
leg ext
lying leg curl

f delts (am) arms (pm)
military press
dumbell press
side lateral
bent over lateral

skull crushers
cable pushdowns
rope pushdowns

barbell curls
dumbell curls
preacher curls

sa off/calves/forearms

standing calf raise
toe press

wrist curls
reverse wrist curls

su off

previous split:

m delts (am) arms (pm)
t legs
w off
th calves
f chest
sa back
su off

[ChrisSierra]

Monday January 17th, 2011

chest

decline barbell press 275x5 x5
incline barbell press 225x6 x5 x4 +2 rest pause
dips 80x8 x6
flys 75x6 70x5

[ChrisSierra]

so I've been tracking my numbers for the last 6 months:

july2010-jan 2011

250p/300c/70f july-sept 2720 cal

300p/300-350c/80f sept-jan 2920-3120 cal

350p/390c/70f jan 17-feb 7 3590 cal (next 4 weeks)

[ChrisSierra]

Tuesday January 18th, 2011

week 1/8

back/traps

deadlifts 405x10 405x6
pulldowns 180x10 190x7 190x6
barbell rows 265x4 245x6 225x8 (these were tough since the lower back was fatigued. First set of deads were intense!)
cable rows 195x10 210x8 210x8
barbell shrugs 275x6 x6 x6

[ChrisSierra]

new split

Thursday, January 20th, 2011

m chest/abs
t back/traps
w off/cardio/calves
th delts
f triceps/biceps
sa quads/hamstrings/abductors
su off/cardio


delts

military press 190x6 x5 x4
side lateral raise 60x12 60x12 40x12 (seated using slow tempo)
1/2 lateral raises 25x8 25x10 (these were half reps, like the top portion of a 21 curl)
cable rear lateral raise 30x12 30x12

very sore from monday and tuesday. triceps, lower back, delts, abs, and chest region all feel decimated.

[ChrisSierra]

Friday January 21st, 2011

week 1/8

triceps/biceps

skull crushers 120x6 x5 x4
pushdowns 70x10 80x6 80x6
rope pushdowns 35x12 x12 x12
pushdowns 55x12 x12

barbell curl 125x6 115x6
dumbell curls 55x6 x6 45x10 45x10
preacher curl 30x12 30x10

[ChrisSierra]

Saturday January 22nd, 2011

week 1/8

quads/hamstrings/abductors

front squat 275x6 275x6 255x5
hack squat 405x8 405x8 415x7
leg press 695x10 745x8 745x8
sldl 295x6 x6
lying leg curl 80x12 90x10 x10
leg extension 95x12 105x10 100x10 90x12
abductor 170x15 x15
hyperextension 30x12 x12

[ChrisSierra]

how do i embed youtube videos on here??

[ChrisSierra]

Monday January 24th, 2011

week 2/8

chest/abs

decline barbell press 275x6 275x3 255x4.5
incline barbell press 225x5 x5
dips 80x8 x7

leg raises 30x 30x 30x
cable crunch
oblique cable crunch

[bwelch1985]

how do i embed youtube videos on here??

[youtube]then all the numbers and letters after v= in the address bar.[/youtube ]

[ChrisSierra]

Wednesday January 26th, 2010

week 2/8

back/traps

deadlifts 435x5 415x5 405x5
pulldown 190x8 190x7 190x6.5
cable rows 210x10 215x8 215x9
barbell rows 225x9 x8
shrugs 275 x6 x7 x6
hyper ext 35x12 x12 30x12

[ChrisSierra]

Thursday January 27th, 2011

week 2/8

delts/abs/calves

military press 195x5 190x5 185x5 135x6 x6
side lateral raise 50x12 50x10
1/2 lateral raises 35x10 35x10 35x10 (these were half reps, like the top portion of a 21 curl)
bent dumbell lateral 60x10

standing calf raise 380x8 360x8 360x8
seated calf raise 135x8 x8 x8
tibia 70x10 x10

[ChrisSierra]

Friday january 28th 2011

week 2/8

triceps (am)
sk 120x5 (slower tempo) 110x6 110x6 100x7
pushdowns 80x8x3
rope pushdowns 37.5x12x3
pushdowns 57.5x12x3

biceps (pm)
barbell curls 115x8 x8 x6
dumbell curls 55x6 45x8 x8
preacher curls 35x12 x10 x10
hammer strength curls 45x15 x12

[ChrisSierra]

Saturday January 29th, 2011

week 2/8

quads/hamstrings/abductors

front squat 285x5 275x3 225x4
hack squat 415x8 405x6 x6
leg press 745x8 x8 765x6
sldl 295x6 225x12 x12
lying leg curl 90x10x3
leg extension 150x15x3
abductor 170x10x10

[ChrisSierra]

Monday January 31st, 2011

bodyweight: 215lbs
bodyfat 16-17%

week 3/8

chest/abs

decline barbell press 275x5 265x5 255x5
incline db press 100x8 100x6
incline bb press 205x5 205x5
cable flys 60x12 x12 x12 x12

leg raises 30x 30x 30x
cable crunch
oblique cable crunch

[ChrisSierra]

Tuesday Feb 1st, 2011

week 3/8

back/traps
(am)
deadlifts 435x5 425x5 425x5
pulldown 200x8 200x6 190x6
cable rows 220x8 220x10 225x8
barbell rows 225x10 x10
(pm)
shrugs 275x10 275x10 285x10 285x8 drop 225x8 drop 135x10
ghr x12-15x4

[ChrisSierra]

wednesday feb 2nd 2011

week 3/8

calves/cardio

standing raise 380x10 360x10 360x10 340x10
seated raise 115x8 x8 x8 x8
tibia 70x10x4

cybex eliptical 16 min/300cal

[ChrisSierra]

Thursday feb 4th 2011

week 3/8

delts/abs

military press 195x6 +2 assisted, 195x5, 185x5, 135x8 x8
hammer press 80x8 90x8 x8 x7 drop set 45x8
side lateral 45x15 50x12
bent over lateral raise 55x12 x12 (on an incline bench)

cable crunches stack +80lbs x15 x12 x12 x12 2 second pause at bottom
standing rope crunches (to the side) 50x15x5

[ChrisSierra]

Friday feb 4th 2011

week 3/8

triceps/biceps

skull crushers 110x8 110x6 100x6 (slower tempo) felt these alot more using a slower tempo and 10lbs less weight

pushdowns 72.5x9x4 (did this on the new cable station) my triceps were going to explode
rope pushdowns 32.5x12x4
reverse pushdowns 30x15x4

barbell curl 115x8 x2 rest pause 115x6 +6 rest pause
dumbell curls 50x6 45x6
preacher db curl 35x12 x12 x10 10
machine curl 45x15 x15 x15

[ChrisSierra]

Saturday February 5th 2011

week 3/8

quads/hamstrings/abductors

front squat 275x5 + 25lbs of chains 225x8 x8 x8 + 25lbs of chains
hack squat 415x8 405x8
leg press 768x8 x8
sldl 295x8 295x6 225x12
lying leg curl 90x10x3
leg extension 150x15x3
abductor 170x12x12x10

http://www.youtube.com/watch?v=5ZY2mRG5mzg

[ChrisSierra]

monday feb 7th 2011

week 4/8

chest/light triceps/abs

incline db press 110x8 110x6 110x5
incline barbell 185+16lbs of chains total x 10 reps 195x24lbs of chains x5 x5
decline barbell press 225x8
hammer strength press 70x10 95x8 70x8
tricep pushdown 70x15x4
tricep rope 30x15x4

cable crunch 150x15x4
oblique crunch 50x15x4 (standing) felt these real good in the obliques. going to make these a staple in my core routine.

12 week cut will start on February 28th.
diet:
-carb cycling. (non training days will be lower carb/training days will be higher carb)
-cardio will be 2xHIIT sessions (will adjust this every 2 weeks. when i do, i will incorporate low intensity cardio. when that stalls ill consider doing some higher intensity cardio.)
-going to lose as much fat as i can with carb cycling. only then will i incorporate more cardio.
-looking to get down to 8-10% bodyfat and maintain that bodyfat range.
-after the 12 week cut, i will transition to maintenance for another 12 weeks and try to "re-wire" my bodyfat setpoint so i stay leaner year round.

[ChrisSierra]

Tuesday Feb 8th, 2011

week 4/8

back/traps
(am)
deadlifts 440x5 440x4 430x4
pulldown 205x8 205x6 200x6
cable rows 225x9 225x8 225x8+2sloppy
barbell rows 225x12 235x9 x9
(pm)
shrugs 295x10 x8 x6 275x8 x8 225x12
ghr x15 x15 x12 x12

[ChrisSierra]

Thursday Feb 10th, 2011

week 4/8

delts (am)
biceps/light abs/calves (pm)

military press 200x4 195x5 195x5
hammer press (1 arm at a time) 100x8 105x6 x6 115x3 +2 +1 70x12 70x12
military press 135x8 x8
side lateral raise (dumbells held in front) 45x15 50x12 50x10 changed the way i do side laterals and get a better contraction this way.

barbell curl 115x9 x8 +4 rp
dumbell curls 50x8 50x8 45x8 45x8 40x10
preacher db curl 35x10 x10 x9 x8
machine curl 45x15 50x15 55x15x2

leg raises 15x12x4
side crunches 60x15x4 70x15
sit ups x20x3

[ChrisSierra]

friday feb 11th 2011

week 4/8

triceps/calves/cardio

skull crushers 110x9 110x7 90x9 (slower tempo)
pushdowns 75x11 x10 x9 x9
rope pushdowns 32.5x12x4
reverse pushdowns 30x15x4

standing calf raise 380x12 400x8 400x8 380x9
seated raise 125x10x3 135x9
tibia raise 70x10-12x3

[extremenergy3]

Exploding triceps are always nice :) are you taking any supplements or just carbing up correctly before your workout?

[ChrisSierra]

Saturday February 12th 2011

week 4/8

quads/hamstrings/abductors

front squat 295x3 275x5 225+28lbs chains x6 225+36lbs chainx6 x6 225x6
hack squat/leg press 585x15 655x10 675x10
sldl 315x8 315x8 225x11
lying leg curl 90x12x10x10
leg extension 175x15x4
abductor 175x12x12x10

[ChrisSierra]

Sunday feb 13th 2011

week 4/8

cardio/forearms/stretching/salt bath

elliptical 20 minutes 380 calories
stretching 20 minutes
60 x12 x10 x10
25x12 x12

[ChrisSierra]

monday feb 14th 2011

week 5/8

chest/light triceps

incline dumbell press 120x6 110x7 110x6
reverse band bench press 295x5 295x3 315x3 335x0 225x10
hammer strength incline presses 90x10 100x8 115x6 115x6
flat dumbell flyes 55x10 60x8 60x8 60x8
bodyweight dips x12 x12 x10
pushdowns x15x5
rope pushdowns x15x3

[ChrisSierra]

Exploding triceps are always nice :) are you taking any supplements or just carbing up correctly before your workout?

just 3 scoops xtend +10g creatine mon 30 mins before workout

[ChrisSierra]

Tuesday Feb 15th, 2011

week 5/8

back/traps/abs
(am)
reverse band deadlifts 495x5 515x3 500x3
cable rows 240x10 255x8 255x8
pulldown 190x8 x8 x8
barbell rows 245x10 255x8 x8
preacher curl 35x10 45x8 40x10 35x10 30x10
barbell curls 60x12 50x15 50x13 50x14
(pm)
shrugs 295x10 x8 x6 275x8 x8 225x12
ghr x15 x15 x12 x12

cable crunch 150x15x4
oblique crunch 50x15x4 (standing)

[ChrisSierra]

Thursday feb 17th 2011

week 5/8

delts/cardio

reverse band military press 225x6 x5 x5 185x5
hammer press 115x5 105x6 105x6 80x10
side lateral 45x15 50x12 50x12 50x12
bent lateral (on incline bench) 55x12 55x12

eliptical 20 min/level 6

[ChrisSierra]

friday feb 18th 2011

week 5/8

biceps am
barbell curl 125x6 x5 x5
ez bar curl 100x8 90x8 90x8 90x8
preacher curl on incline bench 35x12 x12 x12
concentration curl 30x12 x12 x12


triceps pm

pushdown stack +25 x12 stack +35 x12 stack +45 x12
skull crushers 90x9 x8 x8
rope pushdown 35x12 x12 x12

[ChrisSierra]

saturday feb 19 2011

week 5/8

quads/hams

squats 405x3 385x5 365x5 315x8
machine squat 675x8 x8 695x8 x8
lying leg curl 100x8 90x12 90x12 90x12
sldl (slow tempo) 225x12x4
leg ext 170x15 175x12 175x12 170x15

[ChrisSierra]

Monday Feb 21st 2011

week 6/8

bodyweight 218-219 lbs
bodyfat 17-18%

chest/light triceps/abs

incline dumbell press 120x6 120x6
reverse band bench press 315x2 295x3 275x5 275x4 225x8 225x8 (should have ties the bands at the very top)

incline smith press 225x5 x5 185x8
pushdowns x15x4
rope pushdowns x15x3

12 week cut will start on February 28th.
diet:
-carb cycling. (non training days will be lower carb/training days will be higher carb)
-cardio will be 2xHIIT sessions (will adjust this every 2 weeks. when i do, i will incorporate low intensity cardio. when that stalls ill consider doing some higher intensity cardio.)
-going to lose as much fat as i can with carb cycling. only then will i incorporate more cardio.
-looking to get down to 8-10% bodyfat and maintain that bodyfat range.
-after the 12 week cut, i will transition to maintenance for another 12 weeks and try to "re-wire" my bodyfat setpoint so i stay leaner year round.






schedule: (for at least the next 2 weeks)

-off days will have carbs cut 50% and fat intake doubled.
-5xtraining days/2xhiit cardio a week (20 min. each)
-get bodpod tested within 2 weeks to take measurements
-switching to a high volume & power-lifting type training schedule in 3 weeks
-will readjust cardio/diet every 2-3 weeks

m training day 350p/400c/70f 3630 calories
t training day 350p/400c/70f 3630 calories
w off/cardio 375p/220c/125f 3500 calories
th training day 350p/400c/70f 3630 calories
f training day 350p/400c/70f 3630 calories
sa training day 350p/400c/70f 3630 calories
su off/cardio 375p/220c/125f 3500 calories

[ChrisSierra]

Tuesday Feb 22nd, 2011

week 6/8

back/traps/abs

reverse band deadlifts 545x1 545x1 495x4 495x4
cable rows 255x9 255x8 255x8
pulldown 200x9 x8 x7
barbell rows 255x10 275x8 275x8
preacher curl 35x15 x15 x15 x12 30x12
hammer m. curls 55x15x5

cable crunch 150x15-20x5

[ChrisSierra]

wednesday Feb 23rd, 2011

week 6/8

traps/obliques/cardio

shrugs 320x9 x8 315x8 295x8 295x8 275x8 225x12
side crunches 50x15 50x15 60x15 60x15 70x15 80x15
eliptical 20 min/lvl 6

[ChrisSierra]

Thursday feb 24th 2011

week 6/8

delts/calves

military press 205x2 185x7 185x6 185x6
hammer press 100x6 100x6
side lateral 55x15 55x12
smith press 135x10x3
bent lateral 55x12 x12

[ChrisSierra]

friday feb 25th 2011

week 6/8

biceps am
barbell curl 125x6 x5 x5
ez bar curl 100x8 90x8 90x8 90x8
preacher curl on incline bench 35x12 x12 x12
concentration curl 30x12 x12 x12


triceps pm

pushdown stack +60x12 +70x10x3
skull crushers 100x8 90x8 90x8 90x6
rope pushdown 37.5x15x4
reverse pushdown 17.5x15x4

[ChrisSierra]

Saturday feb 26 2011

week 6/8

weight: 218lb

quads/hams/abductors

high volume leg day

squats 315x16 315x12 295x12 275x12 225x15
leg press 635x15 585x15x4
sldl 225x20 225x15 235x15 245x15x12
lying leg curl 80x15x5
leg ext 100x15x4

[ChrisSierra]

Monday Feb 28th 2011
week 7/8
weight: 216.8

today i turned 21. yeeeeeeeeeeeeeeeeeeeeeeeeeeeee

chest/light triceps/abs

incline dumbell press 120x6 120x5
reverse band bench press 295x5 295x5 300x3 225x15 225x12
flat dumbell press 75x10x3
pushdowns x15x4
reverse pushdowns 22.5x15x3

[ChrisSierra]

Tuesday march 1 2011
week 7/8
weight: 216.8

back/abs

pulldowns 200x6x3
hammer row 180x8x2
low hammer row 160x6x3
hammer pulldown 115x8x3

cable crunches stack+60 x15x5
leg lifts x25x4

crap workout. hamstrings were still torn up from saturdays high volume leg training. actually strained it a bit while doing cable pulldowns. thats why i ended up using hammer machines

this will be my last week of hard lifting before i cut back the weights and the intensity for a week or two. joints are hurting and i'm feeling burnt out...

[ChrisSierra]

Thursday march 3 2011

week 7/8

delts

dumbell press 90x7 90x5 90x5
military press 155x8x3 115x12x3
side lateral 55x15 60x10 65x6 35x10x2
bent lateral 55x12 x12

[ChrisSierra]

march 7-14 2011

reducing the poundages and intensity by 50%. this is going to be a deload week. I may kick it up a bit the following week before i start my next training cycle.

bodyweight was 216.5 this morning

[ChrisSierra]

Sunday march 13 2011

214.6

been sick for about 5 days now.

i have been hitting my macros perfectly. despite have no appetite and feeling like ****.

excited to hit the weights again tomorrow

[ChrisSierra]

monday march 14 2011
week 1/8

weight 214.6

a small bit of my new training program:

training scheme:

weekly rotation of

power/low rep/low volume/high intensity (75-90% of sets taken to failure) consists of 6-8 sets
&
high volume/high rep/lower intensity (40-50% of sets taken to failure) consists of 16-20+ sets


=====================
week 1 POWER

overview:
m power chest/light shoulders/light triceps/abs
t power back/traps/light biceps/light quads
w off/cardio/calves
th power delts/light abs/light chest
f biceps/triceps/forearms/light back
sa power quads/hamstrings
su off

&

Week 2 VOLUME (16-20 sets each bodypart, 8-10 sets taken to failure)

overview:
m chest(am) back(pm)
t quads(am) hamstrings(pm)
w abs/calves/cardio
th delts/traps
f biceps/triceps/forearms
sa abs/cardio
su off
=====================

key points:

-power week consists of 1 main lift at peak power rep ranges (1-5 reps). followed by 1 assistance movement and 1

secondary movement. after that some volume work is done for the supporting muscle groups.

-this training program is to be used for 6-8 weeks with a 1-2 week deload, where power training is heavy enough to

maintain the muscle but not so heavy, or intense to burnout the trainee (this means weights are reduced about 30%

and no sets are taken to failure). this allows for recovery of the joints, the CNS, and prevents mental burnout.

Volume training is also reduced 40-50% and no sets are taken to failure.

-the objective of this training system is to progress in strength and muscular size.

-The objective of power training is to get progressively stronger. this means overloading the muscle with more

weight and or more reps.


todays training session

m power chest/light shoulders/light triceps/abs

reverse band bench (grey bands) 225x5 275x3 315x1 345x1 365x1 315x5 315x5 315x4
dumbell bench 90x10 100x6 100x6
decline barbell press 205x8 205x6 x6
rope pushdown 40x12-15
side laterals 30x12-15x5
hanging leg raises 5x12-15

[ChrisSierra]

tuesday march 15 2011

week1/8

deficit deadlift off of 4" (gray bands) 135x10 135x5 225x5 275x3 315x1 405x1 495x1 585x1 545x2 495x5 495x5
barbell row 295x6x3
cable pulldown 180x8x3
cable row 225x8x3
preacher curl 30x15 x12x4
below parallel band box squat (red bands) 225x3x8

[ChrisSierra]

wed march 16 2011

week 1/8

cardio 15 mins eliptical

[ChrisSierra]

thurs march 17 2011

week 1/8

delts/abs/dynamic bench press

db press 90x4 85x5 80x5 (delts and triceps still very sore and fatigued)
hammer press 90x8x3
bent side lateral 55x10x3
band bench press (red bands) 135x3x5 155x3x4
cable crunch stack+45x15x5

[ChrisSierra]

fri march 18 2011

week 1/8

triceps/biceps/traps/forearms/light back

cable pushdown stack+80x8 +90x6 +95x6 +100x6
skull crusher 100x6x3
reverse grip pushdown 20x10x3

dumbell curl 60x6x2 60x5
straight barbell curl 100x8x2
preacher db curl 40x8x2 35x8

forearm db curl 55x15 55x10
reverse db curl 20x15x2

hammer pullover 5x12-15

barbell shrugs 6x8-10 320x8 315x8 295x8 295x8 275x10 225x10

[ChrisSierra]

sat march 19 2011

week 1/8

power quads/hamstrings

chain squats 135+50lbs chains x10 185+50lbs chainsx5 225+50lbs chains.x5 315+50lbs chains x3 365+50lbs chains x3x2 385+50lbs chains x1 315+50lbs chains x6x2
bear squat 675x8 735x6x2
leg ext 210x10x2 190x12x3

ghr x12 +10lbsx8 x8 x12
sldl 275x10x2 285x8

toe press
donkey calf raise
tibia raise

[ChrisSierra]

sunday march 20 2011

week 1/8

bodyweight: 213.6 lbs

diet

m 350/375/70 high 1400 1500 630 = 3530
t 350/375/70 high
w 375/200/120 low
th 375/200/120 low 1500 800 1080 = 3380
f 300/280/120 med 1200 1120 1080 = 3400
sa 350/375/70 high
su 375/200/120 low

[ChrisSierra]

Week 2 VOLUME (16-20 sets each body part, 8-10 sets taken to failure/last 2 sets taken to failure.)

m chest(am) back(pm)

week 2/8

incline barbell press 205x10 185x9 185x8 185x8
flat dumbbell press 90x8 85x9 85x9 80x9
flat dumbbell flys 50x12 50x12 50x11 50x11
cable flys 32x12x4
dips x12 x10

barbell row
pull down
tbar row
close grip pull down
hyper extensions


training scheme:

weekly rotation of

power/low rep/low volume/high intensity (75-90% of sets taken to failure) consists of 6-8 sets
&
high volume/high rep/lower intensity (40-50% of sets taken to failure/last 2 sets taken to failure/ always stop 1-2

reps shy of failure on most sets) consists of 16-20+ sets


=====================
week 1 POWER

overview:
m power chest/light shoulders/light triceps/abs
t power back/traps/light biceps/light quads
w off/cardio/calves
th power delts/light abs/light chest
f biceps/triceps/forearms/light back
sa power quads/hamstrings
su off

&

===============
updated 3/21/11
===============

Week 2 VOLUME (16-20 sets each body part, 8-10 sets taken to failure/last 2 sets taken to failure)

overview:
m chest/light triceps/light delts/abs(am) back/light biceps/calves(pm)
t quads/glutes(am) hamstrings(pm)
w abs/calves/cardio
th delts/traps/light chest/light back
f biceps/triceps/forearms/light quads
sa abs/cardio
su off
=====================

key points:

-power week consists of 1 main lift at peak power rep ranges (1-5 reps). followed by 1 assistance movement and 1

secondary movement. after that some volume work is done for the supporting muscle groups.

-this training program is to be used for 6-8 weeks with a 1-2 week deload, where power training is heavy enough to

maintain the muscle but not so heavy, or intense to burnout the trainee (this means weights are reduced about 30%

and no sets are taken to failure). this allows for recovery of the joints, the CNS, and prevents mental burnout.

Volume training is also reduced 40-50% and no sets are taken to failure.

-the objective of this training system is to progress in strength and muscular size.

-The objective of power training is to get progressively stronger. this means overloading the muscle with more

weight and or more reps.

[ChrisSierra]

tuesday march 22 2011

week 2/8

quads/hams/calves/abs

squats 295+44lbs chains x10 225+44lbs chainsx12,15,15,12
leg press 495x20x2 545x20 585x20x2
sldl 225x15x4 245x15
seated leg curl 190x20,x15x4
leg ext 130x15x5 (blue)

hamstring was still tender from saturdays heavy leg training. hopefully next time around my body should be adapted to the higher frequency squatting.

[csierra408]

tuesday march 22 2011

week 2/8

quads/hams/calves/abs

squats 295+44lbs chains x10 225+44lbs chainsx12,15,15,12
leg press 495x20x2 545x20 585x20x2
sldl 225x15x4 245x15
seated leg curl 190x20,x15x4
leg ext 130x15x5 (blue)

hamstring was still tender from saturdays heavy leg training. hopefully next time around my body should be adapted to the higher frequency squatting.

[ChrisSierra]

thurs march 24 2011

week 2/8

delts/traps/light chest/light back/abs/calves

barbell military press 150x12 140x10 135x10 135x12
hammer military press 80x10 70x12x3
side lateral 50x15 55x12 55x12 50x15
overhead cable lateral 40x15 50x12x3

speed band bench ( red mini bands,double looped) 8 sets of 3 , 155x3 155x3 155x3 160x3 165x3 175x3 185x3 185x3 185x3

rack chins 5 sets of 10 (body weight) bench up against mirror. safety bars on hole #5. heels on bench.


(pm)

barbell shrugs 5 sets
dumbell shrugs 5 sets

hanging raises 5 sets
cable crunch 5 sets
sit ups 5 sets
side crunches 5 sets
roman chair side raises 5 sets

toe press 5 sets
seated raise 5 sets
tibia 5 sets

[ChrisSierra]

thurs march 24 2011

week 2/8

delts/traps/light chest/light back/abs/calves

barbell military press 150x12 140x10 135x10 135x12
hammer military press 80x10 70x12x3
side lateral 50x15 55x12 55x12 50x15
overhead cable lateral 40x15 50x12x3

speed band bench ( red mini bands,double looped) 8 sets of 3 , 155x3 155x3 155x3 160x3 165x3 175x3 185x3 185x3 185x3

rack chins 5 sets of 10 (body weight) bench up against mirror. safety bars on hole #5. heels on bench.


(pm)

barbell shrugs 5 sets 225x15x3 275x12 225x15x2
one arm dumbell shrugs 5 sets 85x15 85x15 90x15 90x15 100x15

hanging raises 5 sets x15 x12 x12 x10
cable crunch 5 sets stack+45x15x5
sit ups 5 sets x20x5
side crunches 5 sets 70x12x5

toe press 5 sets 495x15x2 585x15 635x15x2
seated raise 5 sets 90x15
tibia 5 sets

updated

[ChrisSierra]

fri march 26 2011

week 2/8

triceps/biceps

skull crushers 90x12x2 90x10x2 (failure)
pushdowns 42.5x15x5 (2 sets to failure)
pushdowns stack+45lbsx15x4 x15x1 drop set x10

cable preacher curls 60x10 55x12 55x12x2 (failure)
barbell curls 60x15 70x12 70x12 failure 70x12 failure
conc curl 25x15x4 (1 set to failure)

box squats 8 sets of 3 225+50lbsx2 chains 245+50lbsx1 chainsx1 255+50lbs chainsx1 265+50lbs chains 275+50lbs chains 295+50lbs chainsx3

[ChrisSierra]

mon march 28 2011

week 3/8

bodyweight: 211.2 (still eating between 3500 and 3300 calories a day. carb cycling is working great. couldn't be more pleased. haven't lost an ounce of strength and i feel big and full. doesn't even feel like I'm dieting)

power chest/light shoulders/light triceps/abs

reverse band bench (grey bands) 225x5 275x1 315x1 385x0 335x3 335x3 315x5 315x5
dumbell bench 100x9 100x6x2 (failure)
decline barbell press 205x8 205x6 (failure) 205x6
rope pushdown 47.5x15x4 42.5x15
side laterals 35x15 35x12 30x15x2 30x12
decline situps 5x20
seated calf raise 90x15 90x15 95x15 105x15 110x12

[ChrisSierra]

tues march 29 2011

week 3/8

power back/light biceps/DE squats

deficit deadlift off of 4" (gray bands) 225x5 315x1 365x4 405x1 495x1 590x1 545x3 495x5 500x5
barbell row 305x5 300x5 295x5
cable pulldown 180x10 180x8 180x7
cable row 225x8x2 x10x1
preacher curl barbell 50x12-15x4
below parallel band box squat (red bands) 225x3 225x3 245x3 255x3 265x3 275x3 295x3 315x3 315x3 315x3

[ChrisSierra]

thursday march 31 2011

week 3/8

delts/abs/dynamic bench press/calves

db press 90x6 85x5 85x5 (delts and triceps not as sore and fatigued as the 1st week)
hammer press 100x6 105x5 (1 arm at a time)
bent side lateral 55x10 55x12 60x12

DE bench press ~20 lbs chains per side 135,155,155,165,175,185,190,195

cable crunch stack+80lbsx12x5
decline situps x15x5

toe press 5 sets 645x15 695x12x3 745x10
seated raise 135x7 x6 x6

[ChrisSierra]

fri Apr 1, 2011

week 3/8

triceps/biceps/traps/forearms/light back

cable pushdown stack+105x10 +110x8 +115+8
skull crusher 100x8 x7 x6
rope pushdown 42.5x12x3

dumbell curl 60x8 60x6x2
straight barbell curl 105x10 110x6
preacher cable curl 55x8 x7

hammer pullover 140x15x2 150x15 150x15 160x12

barbell shrugs 325x8 315x8 315x6 295x6 295x6

[ChrisSierra]

sat Apr 2 2011

week 3/8

power quads/hamstrings/glutes/abductors

chain squats
385+55lbs chains x5
405+55lbs chains x1
385+50lbs chains x3
365+55lbs chains x5
365+55lbs chains x4

bear squat
675x10 +orange bands
735x6 +orange bands+red bands
735x6 +orange bands+red bands

ghr
+10lbsx8x4

lying leg curl
90x12
95x10
95x10
95x8

leg extension
210x15
215x10x2
210x10

abductor
170x12
175x10x2
170x10

misc notes: chains = 27lbs each. there is 1xlong chain on each. still need to get 4 more pairs of squats chains (each are 61 links in length.)

[ChrisSierra]

Week 2 VOLUME (16-20 sets each body part, 8-10 sets taken to failure/last 2 sets taken to failure.)

Monday April 4, 2011

body weight 214.2

chest(am) / back(pm)

week 4/8

incline barbell press 205x9 185x9 185x8 185x8
flat dumbbell press 90x8x2 85x8 80x8
floor presses 155x10 135x12 135x10x2
flat dumbbell flys 45x10x4
dip machine 185x15 205x15 225x15

barbell row 225x15x2 245x15 255x12x2
pull down 180x10x4
hammer low row 135x12x4
close grip pull down 180x10x4
hyper ext

[ChrisSierra]

updated: april 3, 2011
(to remain for next 4 weeks.)

week 1 POWER

overview:
m power chest(band work)/light shoulders/light triceps/abs
t power back(band work)/traps/light biceps/DE quads(chain work)
w off/cardio/calves
th power delts/light abs/DE chest(chain work)
f biceps/triceps/forearms/light back
sa power quads(chain work)/hamstrings/glutes/abductors
su off

2 days of band work
3 days of chain work

&

Week 2 VOLUME (16-20 sets each bodypart, 8-10 sets taken to failure/last 2 sets taken to failure)

overview:
m chest(am)(chain work)/back(pm)
t quads(am)(chain work)/hamstrings(pm)
w abs/calves/cardio
th delts/traps/DE bench(band work)
f biceps/triceps/forearms/DE squat(band work)
sa abs/cardio
su off

2 days of band work
2 days of chain work

[ChrisSierra]

tues april 5 2011

week 4/8

quads/hams

squats

225x15 +70lbs chain
225x15 +70lbs chain
235x12 +70lbs chain
225x15 +70lbs chain

leg press

585x15
585x15
585x15
585x15 drop 495x10 drop 405x10

leg extension

150x15
150x15
150x15
150x15 drop 110x10 drop 90x10 drop 50x10

trap bar deadlift

225x15
225x15
245x15
275x15

lying leg curl

80x15
80x12
80x12
80x12

[Tw1tcHy]

Good log dude. How's that extend? I'm taking Mesomorph and love it, but the pumps don't seem to be nearly as awesome as they used to be, and I've been curious about Xtend.

EDIT: And holy fuk, you went to Prospect? Small world. Your name looks familiar, were you on the wrestling or football team? Looks like you were 2 years ahead, I graduated last year. Go fuking figure.

And you go to the same Gold's I went to basically everyday from September to December until I moved to gay ass Texas for the next year. Very small world indeed, miss that gym

[ChrisSierra]

thurs april 7th 2011

week 4/8

delts/traps/light chest/light back/abs/calves

barbell military press

155x10
145x10
135x10
115x12

hammer military press

80x11x2
70x12x2

side lateral
55x15
55x12
50x12
50x12

overhead cable lateral
22.5x12x4

speed band bench (30lbs chains) 8 sets of 3

165x3
165x3
185x3
185x3
185x3
195x3
195x3
185x3

rack chins 5 sets of 10 (body weight) bench up against mirror. safety bars on hole #5. heels on bench.


(pm)

barbell shrugs 5 sets

225x15
225x15
245x15
245x15
235x15

standing calf raise 5 sets

300x15
300x15
320x15
320x12
320x12

[ChrisSierra]

fri April 8 2011
week 4/8
triceps/biceps/DE quads/abs

skull crushers

90x12x2
90x10x2 (failure)

rope push downs

42.5x15x5 (2 sets to failure)

push downs

stack+45lbsx15x4 x15x1 drop set x10

cable preacher curls

60x10
55x12
55x12x2 (failure)

barbell curls

60x15
70x12
70x12 failure
70x12 failure

conc curl

25x15x4 (1 set to failure)

box squats
8 sets of 3

225+50lbsx2 chains
245+50lbsx1 chainsx1
255+50lbs chainsx1
265+50lbs chains
275+50lbs chains
295+50lbs chainsx3

[ChrisSierra]

power chest/light shoulders/light triceps

reverse band bench (grey bands) 225x5 275x1 315x1 375x1 340x3 335x2 315x4 315x3
dumbell bench 100x9 100x6x2 100x6 failure
hammer press 115x6x2 failure
rope pushdown 47.5x15x3
side laterals 30x15x3

[ChrisSierra]

tues April 13 2011

week 5/8

power back/light biceps/DE squats

reverse band trap bar dead lifts (gray bands)
235x5
325x3
415x1
505x10
595x1
605x1
625x1
595x5


barbell row
315x8
315x6
315x6

cable pulldown
190x8
200x6
205x7

cable row
255x6
255x6

preacher cable curl
35x15
40x15
40x15
45x15
45x15

below parallel band box squat (red bands)
225x3
275x3
275x3
295x3
315x3
315x3

[ChrisSierra]

thursday april 14th 2011

week 5/8

delts/abs/dynamic bench press/calves

db press
95x5
95x4.5

hammer press
115x5
115x5

bent side lateral
65x10
70x10
75x6

DE bench press(speed) ~35 lbs chains per side
135x3
135x3
145x3
150x3
155x3
160x3
160x3
160x3

cable crunch
stack+135x12
stack+145x12
stack+155x12
stack+155x12

toe press
760x8
760x8
760x8
760x8

[ChrisSierra]

fri Apr 15, 2011

week 5/8

triceps/biceps/traps/forearms/light back

cable pushdown stack+125x8 x7 x7
skull crusher 110x5x2
rope pushdown 45x12x3

dumbell curl 65x5 65x5
straight barbell curl 115x8 120x7
preacher cable curl 55x8 x7

hammer pullover 140x15x2 150x15 150x15 160x12

barbell shrugs 335x5x3

[ChrisSierra]

sat Apr 16th 2011

week 5/8

quads/hams

squat
405x5
385x5

bear squat
765x6
765x6
765x6

leg ext.
140x12
140x12
140x12

ghr
0x10
10x10
10x10
10x10
10x10

lying leg curl
100x10
100x12
110x7
110x6

[ChrisSierra]

monday april 18th 2011
bodyweight 211.6
week 6/8


chest(am)/back(pm)

barbell rows
255x15
255x12
245x12
245x12

pulldowns
180x12
180x10
180x10
180x10

cable rows
210x12
210x12
210x12
210x12

hammer row
135x12
135x12
135x13

conc curl
30x12
30x12
30x12
30x12

overhead db ext.
25x30
30x20
30x20

[ChrisSierra]

tuesday April 19th 2011

week 6/8


quads/hams/abductors/glutes

squats
315x20
275x12
275x12
225x15

leg press
585x15
585x15
585x15
585x15


leg ext.
110x15
110x15
110x15
110x15

lying leg curl
80x15
80x15
85x15
90x12
90x12

abductors
170x15
180x12
180x1
180x12

hyper ext.
x12
x12
x12
x15
x15

body weight squats
x25
x25
x30
x30

[ChrisSierra]

thursday April 21st 2011

week 6/8


delts/abs

military press
155x11
145x11
145x10
135x12

smith press

side laterals
55x15
55x12
50x12

[ChrisSierra]

monday april 25th 2011

week 7/8

weight: 208.5 lbs! (harsh weekend. nutrition was a bit off and stayed up LATE! just dehydrated on empty stomach)

power chest/delts/triceps/abs/calf

bench press
295x1
275x2.5
255.3.5
245x5
245x4

dumbell press
100x6
100x6
100x5
85x8
85x7
85x6

rope pushdowns
42.5x15
47.5x15
47.5x15
22.5x10 right arm only
22.5x10 right arm only

side laterals
35x16
35x15
35x12
30x15
30x15

straight bar cable crunch
135x15
150x8
150x8
150x8
150x8

seated calf raise
160x6
160x6
170x6

[ChrisSierra]

tuesday april 26th 2011

week 7/8


power back/light biceps/glutes

deadlifts
500x1 PR http://www.youtube.com/watch?v=DDTX4EdDcBQ&feature=channel_video_title
510x1 PR http://www.youtube.com/watch?v=bN07BE2i7AY&feature=channel_video_title
455x4 PR http://www.youtube.com/watch?v=1tO_QGKFrHs&feature=channel_video_title

barbell row
315x6
315x6
315x6

pulldown
205x6
210x6
215x6 PR
(felt very strong on these)

cable rows
270x5
270x5

hyper ext
30x12
30x12
30x12

dumbell preacher curl
35x15
35x12
35x12
30x12

[ChrisSierra]

thursday april 28th 2011

week 7/8

power delts/power traps

db press
95x3
92.5x3

hammer press
115x5
115x5

bent side lateral
75x6
75x6

[ChrisSierra]

fri Apr 29, 2011

week 7/8

triceps/biceps/traps/forearms

cable pushdown stack+125x8 x7 x7
skull crusher 110x5x2
rope pushdown 45x12x3

dumbell curl 65x5 65x5
straight barbell curl 115x8 120x7
preacher cable curl 55x8 x7

hammer pullover 140x15x2 150x15 150x15 160x12

barbell shrugs 335x5x3

[ChrisSierra]

sat apr 30, 2011

week 7/8

power quads/hamstrings/glutes

TBDL
135x10
225x6
315x3
405x2
475x6 PR
495x5 PR

leg press
855x6
900x5
855x5

GHR
+20x8
+25x8
+30x8

lying leg curl
110x8
110x7
110x6

[ChrisSierra]

monday may 2nd 2011

body weight 212.0

chest(am)/abs(pm)

week 8/8
incline barbell press 205x10 205x8x2 205x7
flat dumbbell press 85x10 85x8x3
floor presses 135x10 155x10 155x8 135x10
cable fly 37.5x8x2 32.5x10

cable crunch
decline situps
leg raise

modified split this week: (final week of training before 1-2 week break)

m chest/abs
t back/calves
w quads/hams/glutes
th delts/traps/abs
f triceps/biceps/forearms
sa off
su off

[extremenergy3]

Moved those deadlifts like butter!

[ChrisSierra]

Tuesday may 3rd 2011

back/abs

barbell rows
265x15 EASY. Could have has 20-22 reps. Form was SOLID.
275x12
275x12
255x12

pull downs
180x13
180x11
180x10
180x9

cable rows
225x12
210x10
210x12
210x10

preacher cable curl
50x10
50x10
60x10
50x10

cable crunches
120x12x5

seated crunch (forward, side, side)
115x12x3

[ChrisSierra]

Wednesday April 19th 2011

week 8/8


quads/hams/abductors/glutes

leg press
675x20
675x15+5
675x15
675x15
495x20

leg ext.
130x20
130x15
130x15
130x15

squat
225x12
225x12
135x12

bear squat
405x15
405x20

lying leg curl
100x12
90x12
90x12
90x12

[ChrisSierra]

Thursday April 21st 2011

week 8/8


delts/abs/calves/traps

military press
155x12 PR
155x8
135x10

hammer press
80x12
80x10
80x10

side laterals
50x12
50x12
35x12 seated
35x12 seated

toe press
225x20x5 1 leg at a time
seated raise

decline sit ups
x25x4

[CHRIS925]

Whats crackin' Chris..

I'm another Chris livin' in SJ.. Dope right?! Currently prepping with 3DMJ bro ;)

Keep killin' it in here..

[ChrisSierra]

Whats crackin' Chris..

I'm another Chris livin' in SJ.. Dope right?! Currently prepping with 3DMJ bro ;)

Keep killin' it in here..

u from san jo? for sure brotha. we should train sometime my man.

cool to meet another san jose bb'er B)

[ChrisSierra]

start date: may 16th, 2011 (light training @ 50%)
official start date: may 23rd, 2011

new split:
-prioritize arms at beginning of week
-continue to stick with high reps/low reps. alternate each week.
-objective is progressive overloading. with high and low reps.
-continue band & chain use

=====================
heavy training/lesser volume
=====================

MONDAY
triceps
biceps
forearms

TUESDAY
quads
hamstrings
glutes

WEDNESDAY
delts
traps
abs#1

THURSDAY
off

FRIDAY
back
calves

SATURDAY
chest
abs#2

SUNDAY
off

=====================
lighter training/more volume
=====================

MONDAY
triceps
biceps
forearms
DE delts

TUESDAY
quads
hamstrings
glutes
DE back

WEDNESDAY
delts
traps
abs#1
DE chest

THURSDAY
off

FRIDAY
back
calves
DE biceps
DE quads

SATURDAY
chest
abs#2
DE triceps

SUNDAY
off

[ChrisSierra]

triceps/biceps/de delts (50%)

s.c.
70x10
70x10
70x10
70x10

pushdown
72.5x12
72.5x12
72.5x12

barbell curl
70x10
70x10
70x10
70x10

preacher dumbell curl
30x10
30x10
30x10

[ChrisSierra]

Tuesday may 17th 2011

quads/hams (50%)

squats
225x10
225x10
225x10
225x10

sldl
225x10
225x10
225x10
225x10

[CHRIS925]

u from san jo? for sure brotha. we should train sometime my man.

cool to meet another san jose bb'er B)

No doubt bro! I'm finishing up school this next week so I'll be in Concord all summer.. but I still got one semester to go here at SJSU so I'll be back next semester after finding a spot to live downtown. We should definitely hit it brotha....

[ChrisSierra]

delts/traps/abs (50%)

military press
115x10
115x10
115x10
115x10

barbell shrug
225x10
225x10
225x10
225x10

cable crunch
75x15
75x15
75x15
75x15

[ChrisSierra]

back/calves

Friday may 20th, 2011

pulldown
150x10
150x10
150x10
150x10

barbell row
205x10
205x10
205x10
205x10

hyper extension
25x10
25x10
25x10
25x10

seated calf raise
90x10
90x10
90x10
90x10

[ChrisSierra]

MONDAY, May 23rd, 2011

week 1/8

triceps/biceps/forearms

cable pushdown
90x6
100x6
100x6

skull crushers
100x6
100x5

hammer dips
270x10
295x10

short barbell curls
125x6
125x6
125x6

dumbell curls
55x6
55x6

forearms
dumbell curl
60x6
60x6

[ChrisSierra]

TUESDAY, May 24th, 2011

week 1/8

quads/hams/abductors/glutes

TUESDAY, May 24th, 2011

week 1/8

quads/hams/abductors/glutes

TBDL
135x10
225x6
315x3
405x2
495x2
405x5
405x5

leg press (cybex)
585x6
635x6
675x6

SLDL
315x6
315x6
315x6

leg ext
120x12
140x12
160x12

[ChrisSierra]

Wednesday May 25th, 2011

week 1/8

delts/traps/abs

hammer press
military press
bent lateral raise

barbell shrug

cable crunch
decline situps

[ChrisSierra]

FRIDAY
back
calves

week 1/8

pulldowns
225x5
220x6
220x6

barbell rows
295x6
315x6
315x6

deadlifts
425x6
425x5

seated calf raise
160x6
160x6
160x6

[ChrisSierra]

tuesday 5/31/2011

week 2/8

MONDAY
triceps
biceps
forearms
DE delts

TUESDAY
quads
hamstrings
glutes
DE back

[ChrisSierra]

week2/8

WEDNESDAY
delts
traps
abs#1
DE chest

military press
160x9
160x7
150x8

side laterals
50x20
50x15
50x15

cable overhead laterals
30x15
30x15
30x15

dumbell shrugs
100x12
100x12
100x12

seated crunches
120x12
120x12
120x12

flat dumbell bench
65x15
65x10
65x12
65x12

[ChrisSierra]

FRIDAY
back
calves
DE biceps
DE quads

bent rows
275x14
275x11
275x10

chin ups
x8
x8
x6

cable rows
210x8
210x8
210x8

toe press

standing calf raise

preacher db curls
30x12
30x12
30x12

below parallel box squat
225
225
225
225

[ChrisSierra]

SATURDAY
chest
abs#2
calves
DE triceps

dumbell bench press
100x12 PR
100x8
100x8

hammer strength flat bench press
115x10
125x10
135x10

flat dumbell flys
60x10
60x10
65x8

cable crunches
120x12
120x12
120x12

standing calf raise
400x12
400x12
420x12
420x12

cable pressdown
x15
x12
x12
x12

[ChrisSierra]

MONDAY, May 23rd, 2011

week 3/8

triceps/biceps/forearms

cable pushdown
90x6
100x6
100x6

skull crushers
100x6
100x5

hammer dips
270x10
295x10

short barbell curls
125x6
125x6
125x6

dumbell curls
55x6
55x6

forearms
dumbell curl
60x6
60x6

[ChrisSierra]

Wednesday May 25th, 2011

week 1/8

delts/traps/abs

hammer press
military press
bent lateral raise

barbell shrug

cable crunch
decline situps