blinkmanzacs journal.

[zlmxtd]

Ill Start this stuff monday.
Routine goes as followes

Chest Calves
BB Bench 2x4-6
Incline Db 2x4-6
Incline BB 2x4-6
Dips 2x4-6
Standing Calf Raises 2x10
Seated Calf Raises 2x10


Back Abs
Deadlift 3x4-6
Bent over DB row 2x4-6
Tbar row 2x4-6
Chins 2x6
Hanging Leg Raises 2x10
Torso Twist 2x10

Legs Forarms
Squats 3x4-6
Front Squat 2x4-6
SLDL 2x4-6
Lunges 2x4
BB Wrist Curls 2x10
Reverse curls 2x6


Arms
Close Grip Bench 2x4-6
DB Bicep Curl 2x4-6
Pressdown 2x4-6
Preacher Curl 2x4-6
Bench Dips 2x4-6
Cable Curl 2x4-6

Shoulders Traps
Seated Military BB 2x4-6
Power Clean 2x4-6
Side Lateral 2x6
Behind the back shrugs 2x4-6
DB Shrugs 2x10

[Heisman]

What are your goals?

[zlmxtd]

Right now im trying to maintain weight. Starting at the end of this month I will Cut. I Will Continue Cutting Until im satisfied or until June, whichever comes first. Then i will rpbably maintain my weight until Sept. Then i will Start Bulking Until December. That takes me until the end of the Year.

[zlmxtd]

Today wasnt to good. Im Hoping the reason my strength isnt goin up is because im cutting.

Bench 190 6,4
Incline Dumbell Bench 70 4,4
Incline BB Bench 155 5,5
Dips BW+15 6,6
Standing Calf Raises 275 10,10
Seated Calf Raises 180 15,15

Bench was OK but this is the third week i was at 190, i will drop the weight if i dont do better next week,

Form on Incline DB wasnt the greatest but it was OK. I only got 4 reps on both of my sets despite getting 6 reps on both sets last week with 65

Incline BB was Fine

Dips were probably the best lift today. I think i will skip 20lbs next week and go straight to the 25's because they felt so easy.

Nothing out of the ordinary for calfs, will go up in wieght next week.

[Heisman]

Go light on the bench and incline next week and do a bunch of reps. That should help to change things up a bit.

[zlmxtd]

Deadlift 285 5, 5, 5
Bent DB Row 80 4,4
Machine row 150 4,4
Chins -15 lbs 5,5
Hanging Leg raises 20, 10
Torso Twist 130 10, 10

Deadlifts were great, the only problem is my hands hurt like hell and i lose my grip. i know i can easly rep 315 if i had straps but i would rather train my grip while im at it.

Bent over row was ok. My right arm can easly do 80 lbs 6 times but my left is lagging way behind at 4 reps. i hope it will start to even out soon.

Machine row was also so-so. I think im gonna drop the weight 5-10 lbs and concentrate on form and using equal arms to pull.

Chin were better than last week. I got 5 reps on both sets this week and the reps were much smoother so i cant complain.

Abs were great. i love the feeling i will have tommarow.

[Heisman]

Do you do static holds to train your grip?

[zlmxtd]

No i dont do anything for my grip.

Squats 325. 6,6,6
Front Squats 260 6,6
SLDL 210 6,4(lost my grip)
Barbel wrist curl 80 10,10
reverse curls 65 6,6

Squats were godlike. Strenth keeps goin up
Same for front squats
Lost my grip on last set of deadlifts. mabye i should train my grip
Wrist curls were givin a great pump

My left nut is hurting pretty bad, i think i have a hernia

[Heisman]

Do static holds for your grip. Use a heavy weight and hold onto it for as long as you can. Try to fail between 20 and 25 seconds. If you really think you have a health problem, go to a doctor.

[zlmxtd]

Today was arms

Close grip 165 4,4
Dumbell Curl 40 5,4
Pressdowns 75 6,6
Preacher Curls 70 6,6
Bench Dips 45 20,20
Cable Curls (13), dont know how much weight 5,4

Close grip was ok. Same as last week

Dumbell curls is awesome because last week i could barely get 2-3 reps out of them

Pressdowns were good as usual

preacher curls were good but i will try to perfect my form instead of goin up next week

Bench Dips suck. I only feel them when i do alot of reps, im glad this is the last week for this routine.

Cable curls were ordinary, same as last week

Overall im glad my strength has stayed the same or went up even though im cutting, im starting to get a little more definiton and vascular so thats always a sign of improvement.

[Heisman]

Regular weighted dips are a lot better than bench dips.

[zlmxtd]

I do them on mondays for chest. I dont want to do them twice a week.

[Steveo31]

I saw you were using behind the back shrugs... these better for ya than front? I can't get it over my ass...

Good luck and keep it up man.

[zlmxtd]

Yea behind the back shrugs are really hard to get used to because you have to manuver to get the bar around your but. Start out and low weight and you should be doin good in no time. I dont necessarily think they are better, but i just like to switch things up.

Today was shoulders.

Seated Military Press 120 6,6
Power Clean 170 5,5
Side Lateral 35 5,5
Behind back shrugs 135 6,6
Dumbell Shrugs 80 10,10

Seated Military strengh keeps goin up. Im switchin up my routine next week and am doing standing, hopefully they will work good for me too.

Power Cleans were great. Im always spent after this lift, i think its probably more tiring than deadlifts. I will definatily keep this in my routine. I went up 1 rep on each set from last week so i think ill shoot for 175 next week.

Side Laterals were ok. If i decide to do these again next week i will stay at the same weight to practice form and mabye get another rep

Shrugs were great. I really love the feel of my traps when im done.



New routine and diet starting next week, i will post this weekend.
i will try to get some pics up too
New bodyfat and weight as of 2-13 10.666% @ 171 and cutting

[zlmxtd]

Im now using a new routine until spring break. Im goin light every day this week just to get used to it. I didnt change it much, but just a little bit. Also im using 8 reps this week, but will go back to my 4-6 next week.

Monday
BB Bench Press
Incline DB Bench
Incline DB Flys
Dips
Standing Calf Raises
Sitting Calf Raises

Tuesday
deadlift
bent bb row
bent db row
vbar pulldown
hanging leg raises
torso twist

wednesday
squats
front squats
SLDL
Leg extensions
Wrist curls

thursday
Narrowgrip
Standing bb curl
skull crushers
DB Hammer Curl
Reverse grip pressdown
incline DB Curls

Friday
Standing Military Press
Power Clean
Bent over DB Flys
BB Shrugs
DB Shrugs

[zlmxtd]

Today was my light chest day

Bench 135 8,8
Incline DB 55 8,8
Incline Fly 25 8,8
Dips BW 8,8
Standing Calf raises 185 15,15
Seated Calf raises 180 15,15

The only thing different on this day from last week is incline flys instead of db flys.

This is the first time ever using flys so i will find out of i like them or not. I dont really care if i dont like them because im only using this routine for about 5 weeks

There isnt really much to say about anything today because all i am trying to do is get a feel for my routine.

[zlmxtd]

Today was back, Not much change in the routine from last week

This is also the second day on this diet and im sticking with it pretty good so far.

Again i went really light just to get the feel and see how it flows.
Deadlift 135 8,8
Bent over BB Row 115 8,8
Bent over DB row 50 8,8
V bar Pulldown 110 8,8
Hanging leg raises and torso twist not done.

Deadlifts were good, i was working on tighting my back while doing them

During Both rows, i was really concentrating on pulling the weight the whole time and not just swinging it.

Not much to say about v bar pulldown.

I didnt do abs today because i wanted to leave the gym early to get to a school basketball game. I will try to squeeze them in thursday with arm day.

Next weeks journals will be more descriptive and include my diet. to lazy to post now.

[Heisman]

I bet you can't wait to hit the weights hard. :D Training light is a good idea. Next week, kill the weights.

[zlmxtd]

Sure cant, but i just want to make sure the tweak to my routine and my diet go good for the first week. im already starting to see a little more vascularity.
Tommarow is legs. Im goin heavy on squats, the reason for this is so i will keep my sanity will all these light weights ive been using. Also because my squat weight keeps goin up trememdiously and i wanna keep it like that.

I think this summer i might look into a new routine, mabye 2-3x8 on all my lifts and not go to failure. Mabye HST. Who knows, just have to wait and see. For now ill stick with Max-OT.

[Heisman]

You have quite a while to think about it. Worry about Max-OT now and then see how strong and big you are.

[zlmxtd]

Today was leg day, i went light on all lifts but squats

Squat 335 6,6,6
Front Squat 225 8,8
SLDL 135 8,8
Leg Extensions 70 8,8
BB Wrist Curls 80 10,10
Reverse Curls 60 8,8

Squats were awesome again. BTW these are box squats , touch and go, on a 12" box

Everything else was good, i was workin for the pump. Diet has still goin according to plan.

Will post more in depth next week.

Down 1 pound to 170 from last friday, Definetly more vascualrity today too.

[Heisman]

NICE workout. Your squats are pretty strong. Keep it up my fellow Cardinals fan.

[zlmxtd]

Arm Day today, Cutting is going great.

Close Grip Bench 135 8,8
EZ bar curl 70 8,8
Skull Krushers 50 8,8
Hammer Curls on french Press Bar 70 8,8
Reverse Grip Pressdown 60 8,8
Incline DB Curls 20, 8,8

Man everything was great today, I had a pump the whole time.

I didnt take weight today but my diet has stayed on track and my upper abs are starting to come back. I havent seen them in over a year. Definetly more vascularity.
I will see if my weight training teacher will take my body fat for me again this week to see if i went down at all from last week.

[zlmxtd]

Today was Pretty good, My last day goin light on this new routine,
SHoulders and traps

Standing BB Military Press 110 8,8
Hang Clean 8,8
Bent over DB Flys 20 8,8
BB Shrugs 135 8,8
DB Shrugs 65 8,8

Everything was good today , diet is all on track accept i had one krispy creme donut t at about 10. Hopefully thats only about 150 cals. That is the first time ive cheated all week. Looking more cut every day. Weight is stable at 170. WIll post diet tommarow and Indepth journal entrys will start next week.

Cant wait for mardi gras at soulard tommarow. Probably the best Mardi gras next to NO.

[zlmxtd]

This week If the first day i went heavy. I still dropped the weight 5 lbs to make up for goin light last week.
Chest
Bench press 185 6,5
Incline DB 65 5,4
Incline Flys 25 6,6
Weighted Dips 20 6,6
Calves
Standing Calf Raises 295 10,10
Seated Calf Raises 230 15,15

Bench Was Pretty good, i was happy to get 6 reps on the first, and 5 on the second, i can barely get 4 reps on each with 190. This is exspically good since im cutting.

Incline DB was Ok. I need to work on my tricep strength, thats what holding these back.

Second Time doin Flys. I dont think im gonna like these very much, i cant feel them in my chest. more of my shoulders.

Dips were good, Strenght Keeps goin Up

Calves were regular. Strength is goin up and im seeing some size gains in them.

Diet was good today. I feel hela bad about cheating like i did saturday. Its hard to stay on track when your not home. PS This Chocolate ON Whey taste incredible.

[Heisman]

Just take out the flyes. You do three other great exercises anyway. Just add another set to the benches. As long as you maintain your strength while cutting then I believe you are doing good.

[zlmxtd]

This is Also my first week off of Swole. I will probably stay off of creatine for a while and just stick with protien for a while. I will start up creatine again in May.

[zlmxtd]

Back and Abs

Deadlift 295 5,4
Bent over BB Row 135, 6,6
bent DB Row 75 4,4
V Bar Pulldown 140 6,6
Hanging Leg raises 20,20
Torso twist 130 10, 10

Deadlifts were pretty good, i was in a hurry so i only took a little mroe than a minute of rest, normally i need 3-4. i did 5,5 last week with 285 so i guess thats still an improvement

These were strong but im only gonna go up 5 lbs next week to perfect the form

These were OK. my right arm can do this 6 times very easily but my left side struggles, i hope it will even out soon.

V bar pulldowns, These were good, everytime i do these my left shoulder pops, it doesnt hurt, it just pops, i dont know why

Abs were great, i love the feel of them when im done with them.

Diet is staying on track so i cant complain and im looking better and better everyday.

[Heisman]

Good workout.The deadlifts were a big improvement since you rested far less than usual. If your shoulder pops, but doesn't hurt, then you most likely have nothing to worry about.

[zlmxtd]

Today was Leg and forearm

Squats 340 6,6,6
Front Squat 255 6,5(slipped off)
SLDL 210 6,6
Leg Extension 90 6,6
Forearm BB Curls 80 10, 10
Reverse Curls 60 8,8

Squats were great, it gets easier in my second and third sets. i dont know why that is.

Front squats were pretty good accept the bar fell of on my last set, nevergood.

SLDL was great, you can really see my whole bodys vascularity when i do these

Leg extensions were pretty good besides the fact that i need to add about 30 lbs to them because they are to easy.

Forearms were awesome, i love the feeling after i just get doin workin them.

Diet was good, no cheating, accept for my 9 o clock meal, i had fish instead of chicken breast.

This morning i weighed in and an even 169.

[Heisman]

Good workout. The same thing happens with me when I do squats; it gets easier as I go along. I don't know why this is. Also, if you eat fish instead of a chicken breast then I wouldn't really call that cheating.

[zlmxtd]

Arm day today

Close Grip on smith machine 185 6,6
Standing BB Curl 80 5,4
Skull Crushers 60 4,4
Hammercurl french bar 80 6,6
R. grip pressdowns 70 6,6
Incline DB Curls 25 6,6


Had to do close grip bench on smith because i had no spotter.

I made sure to come to a complete stop on bb curls, this made them way harder.

I cant get the hang os skull crushers. i see everyone doin like 80 and 90 lbs for like 10 reps and i think to myself damn, i can barely do 60 for 4, mabye i need time to get used to them before they get better

hammers were awesome, made sure to pause.

r. grip pressdowns were good, next time im gonna hold when my arms lockout.

incline curls were good, got 6 reps, im gonna try the 30's next week but i highly doubt i will get 4 reps so expect me to go back down to the 25's and use higher reps for the.

i slit my finger open practicin for baseball. speakin of baseball, practice starts monday. for the first 2 weeks, we do 2 hours of running, from sprints, intervals, and long distance. so i will up my calories by about 500, keep in mind im cutting so this should help.

right after school and before practice, i will still eat a chicken breast and my protien shake but i will add another scoop of protien and, drink a 32. oz gatorade during my practice.

again today im lookin more vascular, and top abs are fully visible when i flex under certian light. that a big improvment from 3 weeks ago.

[Heisman]

The running for baseball will definitely help you get more cut. Try skull crushers with 50 pounds and see how many reps you get.

[zlmxtd]

Shoulders and traps

push press 160 5,5
Power Cleans 170 4,4
Bent over DB Flys 20 5,5
BB Shrugs 185 10,10
DB Shrugs 70 10,10

Push pressses were good, i do these instead of regular military because in our school competition we do push press, so im only doin these until we start our competition.

Cleans were good. ive been steady and this weight for about 3 weeks, i get really tired doin these. eating lower than maintenance calories and low carbs has a big effect on why im not goin up in this lift.

Bent over rows were better than last week, mainly because i dropped the weight.

BB shrugs felt good.

DB Shrugs felt better.

Saturday is cheat day, im still going to try to stay <2500 caloreis though.

[Heisman]

Nice workout. I love push presses. Maybe you should only do three reps on the power cleans to conserve energy and really work on exploding. Did you do bent over dumbell rows or flyes?

[zlmxtd]

i did bent db flys lying face down on an incline bench, for the rear delts. and now that you mention it, thats not a bad idea with the cleans, since that is such an exausting lift, i will probably try going around 3 reps instead of 4-6. I think my strength will definetly increase this way. thanks for pointing this out.

[zlmxtd]

i might have to go light this week since its the first week of baseball practice, we run helas and i will definitly be sore this week. today is the only day im not gonna be sore.

today was chest
bench press 190 5,4 1/2
incline DB 65 5,5
Incline fly 30 5,4
Dips BW+25 6,6
Standing Calf 315 10,10
Seated Calf Raises 250 15,15

Bench was good, expically since im cutting because i got 5 reps on my first set and got the 5th up with barely any help on the second

Incline DB was good, i was helped a little on the last rep of the last set

Incline db flys were actually harder today, im gonna have to stick with this weight next week.

Dips were great, strength is still increasing great form too.

Calfs were good

This morning i weighed in at 171.4 after my first 3 meals, and a 32 oz gatorade afrer my practice, plus 2 more glasses of water, i weighed in at 167.2.
thats never good.hopefully i lost ALOT of water or ALOT of fat.
Baseball practice will only be hard like this for the first 2 weeks, then it gets easy.

[Heisman]

Yeah, I would definitely go light for two weeks. Two weeks isn't a long time; you'll live.

[zlmxtd]

Man my legs are so sore, Im not gonna do back today, and then tommarow im gonna do back and skip leg day totally. I probably wont even do deadlifts either. This sucks because my strength on squats has been steadly increasing. it even hurts to walk.

[Heisman]

Once you go back to doing them you will see more gains. Two weeks isn't long enough for you to lose any major amount of strength or muscle.