Yardie Power Version 2.0

[P0W3RLIFT3R87]

Nice workouts. Great job on the DB Rows.

[BPP]

9/15 Cardio

walk: x 0.5 mile

jog: x 0.75 mile

walk: x 0.5 mile

SPRINTS

Basketball Court: x 10

Footwork/agility/sprints

Yardie Suicides x 1 *see explanation below*

NOTES:
-nice cool day
-jog hurt...obliques sore!
-sprints felt good, baseline to baseline...rest time just the walk back to other baseline..gonna start doin more sprintwork..liked this!
-yardie suicides were fun too...these help my goal of becoming overall more athletic

EXPLANATION OF YARDIE SUICIDES:
*note all continuous motion*
-start at basketball court baseline, along sideline
-sprint to foul line
-shift into backpedal sprint to baseline
-sprint to midcourt
-side shuffle across mid court(feet never crossing)
-pivot spin, sprint to baseline
-suicide touch, sprint to opposite foul line at sidelines
-crab step across court(not sure what they are called...basically where you go sideways, spinning the hips so that left foot goes over, then behind, etc)
-pivot spin, sprint to baseline
-suicide touch, sprint full length of court

Overall Grade: B+

[AJ010]

Ouch! Looks like a tough workout there, but fun! Now that's the type of stuff I like to see here. :D

[BPP]

NEW WORKOUT PLAN OF ATTACK!

not only is my goal bodybuilding, but moreso to become kinda like a linebacker/MMA.... where they are big but ripped....very strong, but also very fast, and extremely athletic. kinda like from watchin Brock lesnar/the rock's training montage's leading up to summerslam in 02 i think....anyway, thats my goals...get cut to <10% BF, with abs...keep size and increase strength, and become alot more athletic. not only for bb'ing and wanting to do a show next year, but also for being a police officer for work.

I worked with UnlimitedSteel(from bb.com) closely on this program, and I think together(mostly him) we put together a winner for me. i needed more structure as to when, so im considering this like being on a team. practice dates and times are set, and they WILL be done every week(note, weather may affect sprint work...hazard of living in Indiana...eventually snow/ice, but for now thunderstorms/heavy rain..not lately though)


I will follow this plan for 4 weeks from the week of 9/19 thru the week of 10/10. Around 10/14 I will reevaluate and change as needed. With my diet in alot better order, and supplements back as a part of my routine, and with this program, I expect to visibly see VERY noticeable results by 10/15. this is going from 4 day split to 3, with a switch from low intensity cardio to high intensity. *I will still do low-intensity walks as needed/wanted*

week 1 is the same setup as every week will be, only changes will be added reps/set, etc

WEEK 1:

MONDAY:
AM->SPRINT WORK:
11 basketball court sprints. full recovery.
PM->Back, Biceps, Traps, Abs

WED:
AM->SPRINT WORK/AGILITY WORK:
2 "Yardie suicides"(see 9/15 workout) 75% recovery, agility drills(probably 8's)
PM->Chest, Triceps, Delts, forearms

FRI:
AM->SPRINT WORK:
8 20M hill sprints, walk back recovery
PM->Legs, Abs, Obliques, Traps

[Rane14]

climbing the ladder is pretty good for sprint work and agility too, very common in hockey and basket ball practice for my teams. You just start at the base line or goal line and skate/run to one line then back to base/goal line and then go to the next line on the court/ice and so forth.

[BPP]

climbing the ladder is pretty good for sprint work and agility too, very common in hockey and basket ball practice for my teams. You just start at the base line or goal line and skate/run to one line then back to base/goal line and then go to the next line on the court/ice and so forth.

yeah, theyre called suicides...its what i was doing for my "yardie suicides" just with agility work built in :)

[P0W3RLIFT3R87]

Good luck on your new training routine. Definitely not something I have seen before, but looks interesting.

[AJ010]

Aww I can't take all the credit. :D

Looks like a good set up dude. Good luck with it!

[BPP]

9/19 Workout 1: Sprintwork

Full Recovery Sprints: Basketball Court x 8

NOTES:
-day 1 of new program!!!!
-decided to back off to 8 since quads were still a bit sore, to make sure I can get through 3 sprint sessions a week...start slow
-walk there and back equals a total of ~.5 mile as well
-not gonna list stretches/warmups
-felt good....felt quicker than last time since i hadnt just done other cardio...i like full recovery work
-basketball court = 31.3 yards..did 8 sprints as to have a total of 250 yards sprint work today. next week will bump it up to 9.
-back/biceps later

Overall Grade: C

[BPP]

9/20 Pull

1-arm DB row: 40x15, 65x12, 85x8

wide-grip lat pulldowns: 70x12, 90x10, 100x8

GIANT SET:
Cable Curls: 70x15, 90x12, 110x10
giant setted with:
Cable Shrugs: 180x20, 200x15, 200x20
giant setted with:
Cable Ab Crunches: 90x15, 110x15, 130x15

Incline DB Curl: 25x6

Alt DB curl: 30x6

DB Hammer curl: 40x8



Exercise Bike: x 3 miles


NOTES:
-did this today instead of yesterday dueto time constraints
-db rows were so so
-pulldowns felt REAL good today!
-giant sets is a set of 3..superset = 2 together, giant set =3...these were a KILLER!!!!
-got to curls and was gassed...did 3 dif exercises 1 set each for variety
-bike built a huge sweat

Overall Grade: B

Workout Time: 18 sets in 21 minutes

Current Weight: 242.5

[Rane14]

looked like an intense workout, BPP, good job.

[BPP]

9/19

CALORIES: 1669

Fat(Sat): 75.5(25.5) 41%

Carb(sug): 30(5) 7%

Protein: 215 52%

water: 86oz

supplements: amino acids, ephedrine




9/20

CALORIES: 2289

Fat(sat): 101(27) 40%

Carb(sug): 97(45) 17%

Protein: 231 43%

water: 102oz

supplements: amino acids, ephedrine

[BPP]

9/21 Workout 1: Sprint & Agility

SPRINT WORK

Yardie Suicides: x 2

AGILITY WORK

8's: x 3

NOTES:
-yardie suicides were described when i explained my new routine if you forgot go back about a week
-8's are something steel taught me as well..basically:
-imagine the shape of an "8"...start at the upper left..sprint at the bottom right, continue sprinting around the bottom curve and up to the top right...backpedal to the bottom right...sprint to the top left
-85 and sunny out...SWEATY!!!!
-quads tight
-felt a bit quicker today, but quads tightened quickly, stretched between sets

Overall Grade: C+

[BPP]

9/21 Workout 2: Chest, Triceps, Calves

DB Bench: 30x15, 55x12, 75x8, 65x10

Iso-wide incline(per side): 55x12, 70x8, 75x7, 50x10 BURNED!!!

Donkey calf raises: 320x30, stack(400)x20

cable crossovers: 22.5x15, 27.5x12, 30x10, 32.5x9

tate press: 30x12, 40x10

standing cambered french press: 45x15, 55x15, 75x12

1-arm rev grip cable pushdowns: 30x15, 40x15, 30x18


Exercise Bike: x 5.75 miles

NOTES:
-db bench felt good once it going going, but weak off the start
-iso-wide incline couldnt get comfortable
-donkey calf solid
-crossovers huge burn again
-tate press so so, hadnt done in awhile
-french press forgot how much I liked these!!!!
-rev pushdowns good burn as usual
-bike had me pouring sweat

Overall Grade: B-

Workout Time: 22 sets in 45 min

[Rane14]

solid cardio work and good Donkey Calf Raises, BPP.

[BPP]

9/21 Nutrition

CALORIES: 2161

Fat(sat): 105(23) 44%

Carbs(sug): 72(19) 13%

Protein: 232 43%

WATER: 160oz or 1.25 gallons

supplements: amino acids, endothil-CR



CARB UP TOMORROW! W00T!!!

[AJ010]

I nominate this journal. You've been having fun all week, and doing something really awesome, such as sprinting. You are the man.

[Fullback_45]

You've been nominated to bro!

[BPP]

thanks guys :D

hill sprints and legs tomorrow :eek:

[BPP]

sorry, just getting around to this

friday and saturday i was very busy, including getting a new tattoo(pics soon) so I did not workout, however I did keep to my diet! also we recieved alot of rain this weekend also playing a role in not doing my hill sprints. new tatttoo is a cancer ribbon around my cross on my left shoulder...half yellow for "livestrong" blending into a purple for pancreatic cancer which my mom died of, with the date 8/23/05 on the bottom of the purple portion in black and white outline, the date she died


9/22 CARB UP
CAL: 2704
fat(sat): 72(10)
carb(sug): 323(95)
prot: 191
water: ~96oz

9/23
CAL: 1820
fat(s): 84(25)
carb(sug):90(34)
protein: 176
water: ~60oz

9/24
CAL: 2260
fat(s): 95(16)
carb: 135(36)
prot: 220
water: 108oz

9/25
CAL: 1995
fat: 83(29)
carb: 60(16)
protein: 256
water: ~110oz

tomorrow(monday):
1) carb up
2) week 2 of my cardio program
3) pull workout

[Perceptionist]

wow I give you credit for keeping up with your nutritional intake...I have a hard time getting my clients to even fill out just 1 week food recall....just curious what are you using to figure out your intake?

[BPP]

wow I give you credit for keeping up with your nutritional intake...I have a hard time getting my clients to even fill out just 1 week food recall....just curious what are you using to figure out your intake?

mostly nutritonal labels, whatever I cant get from a label I use calorieking.com

i keep a notebook in the kitchen and write down everything and its breakdowns...i post only the totals just simply for time/cliffnote reasons lol

[Perceptionist]

mostly nutritonal labels, whatever I cant get from a label I use calorieking.com

i keep a notebook in the kitchen and write down everything and its breakdowns...i post only the totals just simply for time/cliffnote reasons lol

ic ic....keep it up!

[big_baller]

9/21 Workout 2: Chest, Triceps, Calves

DB Bench: 30x15, 55x12, 75x8, 65x10

Iso-wide incline(per side): 55x12, 70x8, 75x7, 50x10 BURNED!!!

Donkey calf raises: 320x30, stack(400)x20

cable crossovers: 22.5x15, 27.5x12, 30x10, 32.5x9

tate press: 30x12, 40x10

standing cambered french press: 45x15, 55x15, 75x12

1-arm rev grip cable pushdowns: 30x15, 40x15, 30x18


Exercise Bike: x 5.75 miles

NOTES:
-db bench felt good once it going going, but weak off the start
-iso-wide incline couldnt get comfortable
-donkey calf solid
-crossovers huge burn again
-tate press so so, hadnt done in awhile
-french press forgot how much I liked these!!!!
-rev pushdowns good burn as usual
-bike had me pouring sweat

Overall Grade: B-

Workout Time: 22 sets in 45 min

Nice workout, are you still planning on competing at the candy ass classic?

[BPP]

no, time and $$ will prevent it unfortunately

[BPP]

9/26 Workout 1: Sprint Work

jog: x 0.25 mile

SPRINTS: basketball court x 10, full recovery

jog: x 0.25 mile

NOTES:
-feelin good! WANTED to run today, even jogged there and back!
-sprints felt good, felt quicker and lighter today
-need to work on staying low out of the start, speed off of the start, and staying loose

[AJ010]

good **** dude!!!

remember the tips i gave you on AIM :)

[BPP]

9/26 Workout 2: Pull

Smith Bent Rows: 65x20, 115x15, 165x12, 200x8

smith shrugs: 250x10, 335x8

DB Shrugs: 85x12, 110x10, 120x8

Wide-grip pulldowns: 80x15, 90x10, 90x12

str8 arm lat pushdowns: 100x10, 110x11, 120x10

nautilis ab: 90x25, 120x20, 140x15

cambered curls: 55x12, 75x10

alt DB curl: 30x12, 35x10


Cardio

Stepper: x 6 minutes

exercise bike: x 2 miles

NOTES:
-ugh, no energy tonight, felt weak..think the calorie deficit and cutting is finally effecting me a bit
-smith BO rows felt weak
-shrugs did not like these on smith
-db shrugs felt strong, about the only thing that did
-pulldowns felt good first set, bad after
-str8arm sucked today, delts burned
-nautilis ab solid
-curls of all kinds were blah, just went for a pump
-cardio had to push thru, was drained

Overall Grade: D+/C-

workout time: 22 sets in 40 minutes

Current Weight: 242 :)

[BPP]

9/27 Cardio

walk: x 1 mile

-empty stomach AM cardio
-beautiful day!!!



9/26 Diet info CARB UP

CALORIES: 2872

Fat(sat): 83(23) 26%
Carbs(sug): 309(77) 43%
Protein: 226 31%
water: 134oz

supplements: xenadrine(old school kind), fish oil, joint compound, aspirin

[BPP]

9/28 Chest, Triceps, Forearms, Calves

behind back forearm curls: 40x20, 65x15, 80x15

iso-wide chest: 45x15, 70x12, 115x10, 140x8

DB Incline: 50x10, 65x8, 55x10

cable crossovers: 22.5 x 20, 27.5 x 15, 30x10, 25x6

rope pushdowns: 100x12, 120x10, 130x10

1-arm rev pushdowns: 40x12, 40x15, 50x10

donkey calf raise: 340x25, STACK(400)x 20, 500 x 15

NOTES:
-felt weak today...had only eaten a protein bar a few hours prior thats it, prolly why


Overall Grade: D+

[big_baller]

Very interesting that you started your workout with forearm work...

Will you be getting back into your shirt anytime soon?

[Fullback_45]

Having few calories like just one protein bar will really **** your **** up. I train like that quite often and after awhile you kinda get used to it but things will feel alot more worse then on a full tank. Keep up the great work though bro.

[BPP]

Very interesting that you started your workout with forearm work...

Will you be getting back into your shirt anytime soon?

was wa9iting for my workout partner to show up

no

[BPP]

9/29 Cardio / Kickboxing

Agility Work

8's: x 4

Sprint Program

Yardie Suicides: x 2

Kickboxing Work

Heavy Bag: x 5 - 3 minute rounds **

NOTES:
-did yesterday's sprint work today instead due to rain yesterday
-8's werent quite as good as last week, think i do better doing these 2nd
-yardie suicides got my sweat going, thankfully its 60 and nice today, so beauitful day!
-hung my heavy bag in the backyard and put my mma-stlye gloves on, got the NEW stopwatch out and hit the bag
-did 3 minute rounds, punching, knees and kicking...rest periods:
after: round 1: 1:30, round 2: 1:15, the last two rests were 60 seconds
-striking was rpetty good, crisp jabs, need to work on crosses and such bc alll they tought us in police tactics was jabs and straight-on punching
-knees I like....good at these
-kicks need to work on flexibility a bit, howevre was able to throw some body kicks with nice pop and power
-VERY good workout!!!!
-new supplements came in today, so next week ill start my official cutting stack: SciVation SesamiN, Syntrax Guggulbolic ExtremE & OLD-school ephedrine xenadrine :cool:
-workin on EXACT numbers daily for my diet too
-time to get ripped :cool:

Overall Grade: B+


-more good news, I set the curve in the first exam in econ 210, so so far i have that and all my solid quizzes...229 out of a possible 235 points so far...go yardie :D

[AJ010]

Incredible stuff!! You are so close to abs bro :D

[BPP]

9/30 Workout 1: Sprints

Hill Sprints: x 6, walk back recovery

notes:
-done on a sledding hill by my house
-these are killer!!!

[AJ010]

9/30 Workout 1: Sprints

Hill Sprints: x 6, walk back recovery

notes:
-done on a sledding hill by my house
-these are killer!!!


Hell yeah they are! Good **** dude!

[BPP]

10/3 Workout 1: Sprints

walk: x 0.25 mile

Sprints: Basketball court x 10, full recovery

Box Jump Singles: 19" x 10, 23" x 2

walk: x 0.25 mile

NOTES:
-week 3 of the sprint program
-shins were a bit sore today, felt slow
-box jumps went well however
-back/biceps later

[BPP]

10/3 Workout 2: Pull

Deadlifts: 135x8, 225x6, 315x4, 365x2

1-arm DB row: 60x12, 85x10, 100x10, 110x7

wide grip lat pulldowns: 80x10, 100x10, 110x8

CG Cable Row: 120x8, 140x8

DB Shrugs: 75x15, 85x12

DB Preacher Curl: 25x12, 30x10, 35x7

Rev BB Curl: 55x10, 65x8

Cable Curl: 80x10, 100x10, 110x10

Kneeling rope crunch: 100x20, 120x15, 140x12(PR?)

NOTES:
-dieting is starting to effect me finally...esp having started my cutting stack today....VERY jittery from the ephedrine and other stuff...back on creatine to help keep some strength too..hands shaking a bit right now lol
-deads were solid form, felt good, grip got slick from sweat quickly, not as good as it used to be...im very careful with these due to my back, hence the lower weights
-1-arm rows were hard but good
-pulldowns alternated behid the neck and in front(most)
-cable rows sucked
-shrugs were solid
-preacher curls felt so heavy today!
-rev BB curl felt odd...didnt like these today
-cable curls were better, but hard
-kneeling rope crunch prolly felt he best of everything today
-very fast paced, very sweaty and hard, exhausted
-VERY motivated to cut and get on stage at <=5% BF next summer though!!!!
-weight is up a bit due to starting creatine again, as well as having a cheat meal last night to recharge my batteries before starting this cutting stack...will easily be gone again by the end of the week barring creatine weight


Overall Grade: C-

Current Weight: 245.5

Workout Time: 26 sets in 43 minutes!!!!

[big_baller]

-VERY motivated to cut and get on stage at <=5% BF next summer though!!!!

I'm sorry, I must of mis-read....You're going to compete in bodybuilding?

[BPP]

I'm sorry, I must of mis-read....You're going to compete in bodybuilding?

yes :cool:

ive done strongman, next summer i want to do bodybuilding

and if my strength comes back, i plan to do a strongman, BB AND a PL within a few month span just to show I can

[AJ010]

Since this is week 3, deload the volume a bit on sprints next week. Maybe drop a rep or so for each workout. Then when you come back use the volume you worked up to week 3, and progress again.

Good weight workout too! Nice to see you pulling again!

[BPP]

Since this is week 3, deload the volume a bit on sprints next week. Maybe drop a rep or so for each workout. Then when you come back use the volume you worked up to week 3, and progress again.

Good weight workout too! Nice to see you pulling again!

ok will do!


thanks, weak numbers, but not worth more back issues to try 400+

[AJ010]

ok will do!


thanks, weak numbers, but not worth more back issues to try 400+

Cool :)

Nah man, just work back into it. When I did 1st week of coan 375 was hard, by the end I had 500 in me I bet. Just give it time.

[big_baller]

yes :cool:

ive done strongman, next summer i want to do bodybuilding

and if my strength comes back, i plan to do a strongman, BB AND a PL within a few month span just to show I can

Whoa, i remember back ages ago when you wanted to get up to 300 pounds.

Any regrets on that or no?

[BPP]

Whoa, i remember back ages ago when you wanted to get up to 300 pounds.

Any regrets on that or no?

on the idea, no

on dirty bulking to do it, a bit...nothign major tho

[BPP]

10/3 Nutrition

CALORIES: 2176

Fat(sat): 82(19) 34%

Carb(sug): 65(30) 12%

Protein: 297 55%

WATER: 164oz

Supplements:
-500mg Gymnema Sylvestre
-10g IDS Creatine Extreme
-2 Ephedrine(xenadrine)
-10g L-Glutamine

[eddied27]

I've read through most of your thread. Nice job on the workouts!! I have a question about your nutrition though. I've done alot of reading through these threads, have tried carb cycling, learned alot about the right foods, etc. In everything that I've read, your calorie intake seems really low. Am I missing something?

My intent is not to criticize but to learn. If my math is correct and factoring in the intensity of your workouts, weight, height, etc., I put your maintenance calories at 3600; which if you go by weight/fat loss opinion, your daily intake should be around 2800-3000 to see the loss. I see your intake around 2000; sometimes below. Is there some approach that your taking. I get that your seeing the weight coming off but I wonder if the calorie intake is effecting your gains. I also realize that we shouldn't get to caught up in the numbers when it comes to calorie intake yet with my history of weight problems, I have to be sure my intake (protein, carb, fat % wise) is dead on for me to see gains.

Just wondering what your thoughts were and thanks again for the great journal.

Ed

[BPP]

the days below 2000 are days i simply for whatever reason did not eat enough. i low-balled my maintenence at roughly ~3200. i am aiming (as of yesterday and beyond) for 2250 or so calories daily. i like to go 1000 below maintence, as this is 7000 below per week, or roughly 2lbs. by going 2200 instead of 25, 26, if im 1200 or so below, that puts me at 2.5-3lbs a weeek, which is fine for now as well. i plan to play it by mirror so to speak, and after a few weeks if I feel i am sacrificing too much in the gym, or in muscle, i will up the calories and reevaluate.

thanks for the detailed input, I very much appreciate it!!!

[BPP]

10/4 Nutrition

CALORIES: 2423

Fat(sat): 51(15) 19%

Carb(sug): 245(58) 40%

Protein: 246 41%

WATER: 136oz

supplements:
-2 doses: ephedrine, gymnema sylvestre, gugglobic extreme, sesamin
-5g glutamine
-12g creatine extreme

[big_baller]

nice ratio there.

I'm assuming the fat is coming from meat? Just noticed the fats were all saturated. Or does that mean something different?

[AmateurWrestler]

nice ratio there.

I'm assuming the fat is coming from meat? Just noticed the fats were all saturated. Or does that mean something different?


15 grams of the fat were satured, there were 51 grams of fat total. :)


lookin' good adam.

[BPP]

51g fat total
15g saturated
the 19% is b/c thats the percent of total calories from fat

[big_baller]

gotcha...thought the sat fat intake was a little high lol.

[BPP]

teaser pics

weight 242.5

after a chest/triceps workout

im white, it was bright in the bathroom where i took these on a timer...i had some chest veins poppin out in the upper chest but cant see em in the pics :( look better/bigger in person *shrug*


i can tell im leaner, esp in the neck/head

wasnt flexing arms in the rear lat....timer went quicker than expected

[BPP]

gettin there....


10/5 Chest/Triceps

Bench: 45x15, 100x12

DB bench: 50x12, 75x7

French Press: 55x15, 75x10

CIRCUIT:
DB Bench: 55x10
French Press: 55x13
DB Incline: 45x8

1 minute rest

CIRCUIT 2:
DB bench: 65x10
French Press: 55x12
DB Incline: 55x6

Cable Crossovers: 22.5x12, 27.5x12, 30x10, 32.5x8

Pec Dec: 150x8, 150x12, 170x8

Pushdowns: 140x12, 170x8, STACK(200)x6, 150x15

Cable Crossovers: 25x15, 30x12, 35x7(PR)

Posing/Pics: x ~15min

notes:
-left shoulder hurt, hence stopping DB and BB work...was hurting
-cable work was an INCREDIBLE pump/burn!!!
-very fast paced, intense workout

Overall Grade: B

Current Weight: 242.5

Workout Time: 26 sets in 48 minutes

[BPP]

comparison pics from late june til now

weight isnt that much dif so I think ive gained muscle too...

[Rane14]

I see some change, nice job, takes time to see results, eh? Good job and keep up the good work.

[Perceptionist]

thanks :)

one last pic, a basically relaxed pic when i was caught offguard by the camera

you guys think competing next summer is wise/doable?

with your dedication I think it's doable....you should see my friends first bb show...his offseason was 220 and he competed at 125...It looked pretty damn gross, but his glutes were striated as hell....now he's 190 lbs and lean offseason...anyway keep up the good work!

[BPP]

thanks bro

by jan 1 goal = ab outline at least

by march i want to be sub 7% BF, using it as a dry run for a contest next summer

[BigDerek]

comparison pics from late june til now

weight isnt that much dif so I think ive gained muscle too...

I like the "policeman" mustache, wish I could grow one thick like that...
Good luck with the BB. Stick to your cardio and eat clean always and you'll be fine

[Fullback_45]

At the rate your going, you just might be in condition to step on stage competatively Id say. Doing great regardless.

[big_baller]

thanks bro

by jan 1 goal = ab outline at least

by march i want to be sub 7% BF, using it as a dry run for a contest next summer

What weight do you reckon you'll come in?

You have alot of muscle mass for sure. Very thick, still holding water and fat at the moment, but definately improved since before!

Stay motivated and make sure you look after that shoulder. I'm positive your goals are attainable.

[BPP]

10/10 legs

Squats: 45x12, 95x10, 185x8, 235x4

Hack Squats: 90x10, 135x8, drop set 160x4->90x6

Leg Extensions: 75x12, 75x15, 80x12

Seated Leg Curls: 70x15, 90x12, drop set 100x5->80x5

SLDL: 135x12, 185x10

Seated Calf Raise: 90x15

NOTES:
-first leg day in awhile...quads have grown/gotten harder from sprints tho
-squats felt funny..need to get stabilizers down again
-hack squats got a huge burn, made it hard to walk...lovin these :cool:
-leg ext were hard
-leg curls solid, like these for hamstrings
-sldl felt ok, legs were shjaking from standing with weight by now lol
-calf raise stopped bc my shoes were too narrow, and somehow my little toe curled and the nail got bent back during the motion...quite painful!
-deloading week from sprints

Overall Grade: C-

[Rane14]

At least you got the workout in if you didn't like it, I have had a few of those where I **** up and just wanna drop the weight and leave but I stick to it...way to gett'er done, BPP.

[BPP]

yeh, its just tryin to get back into full-time legs work again..havent been consistent and solid with leg workouts sinec before the muscle tear in spring :/

i enjoyed the pain of the hack squats and everything tho, it was just squats i didnt enjoy..and calf raises bc of my toe!

[AJ010]

Nice squats man. Cool workout!

At least you worked out. My workout wasn't the BEST today, but I did it, and feel good now. :)

[big_baller]

Good on you for hitting up some legs.

[BPP]

10/12 Delts and Traps

Standing DB Military: 35x12, 45x10, 55x8, 50x8

Upright Rows: 55x12, 65x10, 75x8

DB Side Laterals: 20x12, 25x10, 30x9

Hammer Strength behind neck press: (per side)25x15, 45x10, 60x6(pr)

Cable Side Laterals: 20x10, 20x10, 30x8

Rev Pec Dec: 100x12, 120x10, 140x8, 150x6

DB Shrugs: 65x20, 90x12, 120x8

NOTES:
-legs were very sore and wobbly today lol, made balance on militaries hard
-uopright row felt good for awhile, only did them to chest to protect R/C
-side lats always get a good burn
-hammer machine actually worked well for me and felt good!
-cable laterals always get a good burn
-rev pec dec was nothin special today
-DB shrugs felt good today, very slow and controlled, with a pause at the top...grip is starting to get there again, buty still nowhere NEAR what it used to be...traps and upper body look very good through a tshirt when holding heavy DB's like this :cool:

Overall Grade: B-

Workout Time: 23 sets in 37 minutes

[Rane14]

solid effort there, BPP.

[big_baller]

Nice shoulders and trap day...no wonder you got some traps on ya.

[BPP]

10/13 Back and Biceps(and forearms!)

CG Cable Row: 80x15, 110x12, 150x10, 190x7

1-arm DB row: 65x12, 105x10, 120x8, 130x8(PR!)

Hammer iso-row(per side): 45x12, 70x15, 95x8

wide grip lat pulldowns: 80x12, 100x8, 90x10

str8 arm lat pulldowns: 100x12, 110x8, 100x12

DB Hammer Curls: 35x10, 40x10

Cambered Curls: 55x10, 75x8

behind back forearm curls: 60x15, 75x12, 85x7(pr)

seated forearm curls: 40x15, 50x12

NOTES:
-1-arm rows felt good today, nice and strong, solid PR....last reps with 130, esp on the left, left me with sore biceps..felt a bit of a twinge, think they just arent used to handling stuff like that anymore
-when i got to biceps my bicep starting bugging me a bit so I cut it short as not to aggrivate it farther...should be fine withina day or two
-forearm work made my forearms rock hard and quite pumped...burns like hell too!!!!

Overall Grade: B

[P0W3RLIFT3R87]

Those are very nice 1-Arm DB Rows. Congrats on the PR.

[AJ010]

Good workout!

[big_baller]

Massive rows prop....might have to give yourself journal of the week soon.

[Fullback_45]

Those Rows are no surprise proppy, esp to anyone whos seen your back pictures. Sweet fking job!

[BPP]

10/15 Chest and Tricep Pump workout

Bench: 45x50, 95x25, 135x25, 165x20, 190x10, 140x30

Incline bench: 105x12, 135x10, 150x7

Straight barbell seated french press: 45x15, 70x15, 90x6

Decline CG Bench: 112x10, 137x10, 152x4*

NOTES:
-bench was high reps for a massive pump...chest was swol and huge after this set, felt great!
-inclines are odd still, used to DB's
-french press is weird with a straight bar, but good tricep workout
-decline CG was new...With work and buying wrestlemania tickets, by the time I started these I had been up for 24 hours straight...on the 152 set I busted up laughing on the 4th rep and couldn't stop(i tend to do that when im way tired) and hence had to stop....also this was using 33lb plates, hence the odd weights

Overall Grade: B

[AJ010]

Wow!!! Nice benching man!!!

[BPP]

Wow!!! Nice benching man!!!

not bad for having been up for 24 hours eh? :D

[AJ010]

not bad for having been up for 24 hours eh? :D


Definitely not bad at all! When you gonna go for a new max?

[big_baller]

Incline bench: 105x12, 135x10, 150x7


NOTES:

-inclines are odd still, used """the"""" DB's


hahhahaah just got up and thought you said ^^^^

Nice work regardless

[BPP]

thanks guys!!

10/16 Cardio

walk: x .25 mile

jog: x 1 mile

walk: x .25 mile

NOTES:
-freakin COLD outside!!!!

-diets been pretty solid all week, just havent had the time to post the numbers, but most days were around 2200-2300 calories, the vast majority of which from protein...at least 1 gal water daily, and my cutting stack and creatine and glutamine daily
-was my deloading week for cardio this past week
-next 4 weeks changing to 4 gym days and 2 sprint days to try that

[big_baller]

cardio...eewww lol

You must be getting pretty fit these days big man?

What do you think of close grip declines (way back up there) I arch up and can bench it off my belly with an 8 inch ROM lol. Hits the triceps hard though yeah?

[BPP]

cardio...eewww lol

You must be getting pretty fit these days big man?

What do you think of close grip declines (way back up there) I arch up and can bench it off my belly with an 8 inch ROM lol. Hits the triceps hard though yeah?

yeh, just some moderate stuff...gonna start adding some lower intensity stuff in to supplement my sprint days agaian


gettin there! fittin into OLD clothes :) got alot more serious after watchin the Mr. O, next few weeks should make big changes!!

CG declines was a very shallow decline so not as extreme of an angle as most decline benches, but yeah they worked well...was just somethin new from a new angle, but tris are sore today!!!

[big_baller]

yeh, just some moderate stuff...gonna start adding some lower intensity stuff in to supplement my sprint days agaian


gettin there! fittin into OLD clothes :) got alot more serious after watchin the Mr. O, next few weeks should make big changes!!

CG declines was a very shallow decline so not as extreme of an angle as most decline benches, but yeah they worked well...was just somethin new from a new angle, but tris are sore today!!!

The Mr. O got you pumped? Ah it just doesn't click with me for some reason I dunno.

I can see how being lean and healthy would provide alot of +++ though.

[BPP]

The Mr. O got you pumped? Ah it just doesn't click with me for some reason I dunno.

I can see how being lean and healthy would provide alot of +++ though.

eh, bein as ive gotten to bb'ing and wanna compete next year, it worked for me...watched it on PPV :)

[BPP]

10/17 Workout 1: Sprints and Plyos

jog: x .25 mile

SPRINTS: Basketball Court x 14, full recovery

PLYOS:

~19" level: x 20 singles

~30" level: x 1(PR!)

jog: x .25 mile

NOTES:
-jog was the distance there/back
-done at 8am, ~45 degrees out, perfect!
-wasnt any speed PR's, however my form is getting much better, and overall I felt faster per each one rather than peaking for a few then getting slower as I go...felt like as a whole, the entire 14 were better than any previous sets
-box jumps are done in the grass to a park bench...the lower ones are easy bc theres the seat to land on...however the higher one i had been afraid of bc its like 1" wide and I was afraid of landing/falling awkwardly....basically couldnt get myself to commit mentally...FINALLY today I tried it for the first time and nailed it! w00t! :D
-diet has been SPOT on today, after watcing the Mr. O PPV I am SOOOO dedicated and commited to my diet, workouts and cutting right now its unreal...expect huge changes in my body in the next few weeks visibly!!!
-measurements on the bench are approximate...they arent a standard bench bc of the undulations in the grass and the angle of the bench

[BPP]

10/17 Workout 1: Sprints and Plyos

jog: x .25 mile

SPRINTS: Basketball Court x 14, full recovery

PLYOS:

~19" level: x 20 singles

~30" level: x 1(PR!)

jog: x .25 mile

NOTES:
-jog was the distance there/back
-done at 8am, ~45 degrees out, perfect!
-wasnt any speed PR's, however my form is getting much better, and overall I felt faster per each one rather than peaking for a few then getting slower as I go...felt like as a whole, the entire 14 were better than any previous sets
-box jumps are done in the grass to a park bench...the lower ones are easy bc theres the seat to land on...however the higher one i had been afraid of bc its like 1" wide and I was afraid of landing/falling awkwardly....basically couldnt get myself to commit mentally...FINALLY today I tried it for the first time and nailed it! w00t! :D
-diet has been SPOT on today, after watcing the Mr. O PPV I am SOOOO dedicated and commited to my diet, workouts and cutting right now its unreal...expect huge changes in my body in the next few weeks visibly!!!
-measurements on the bench are approximate...they arent a standard bench bc of the undulations in the grass and the angle of the bench

[BPP]

10/18 Workout 1: Traps, Abs, Cardio

DB Shrugs: 50x15, 85x12, 100x10, 120x9

kneeling cable rope crunches: 90x15, 120x12, 140x12

CARDIO:
TREADMILL x 32 minutes @ 2.0 incline @ 3.0mph

Cable Shrugs: 150x25, STACK(200) x 20, STACK x 30

Hammer machine obliques: 70x12, 80x15

NOTES:
-quickie 8am workout
-did my lighter pump work for traps now, later or tomorrow will do my heavy sets
-abs were a bit sore from plyos/cardio, so easy on the abs/obl.s today
-cardio was good...good sweat, heart rate ~130 the whole time...time to chisle down to those abs!!!

Overall Grade: B-

[AJ010]

Wow, nice shrugs man, really nice. Good ab work, I've never tried kneeling rope crunches before. Maybe I should.

Good cardio too, nice and relaxing. :)

[big_baller]

NOTES:
-quickie 8am workout

"That and me being rushed for work" -ronnie.

In the changerooms do you quote ronnie just before police work?

"The best part about this job, is that you get to wear shorts"

[Porky]

those are some strong cable crunchers, they are tuff.

u ever try them standing?

i used to do them all the time, took me a bit to work up to a decent weight.

standing dumbell presses, those must be hard beans

[BPP]

nah neve tried em standing before

[BPP]

10/19 Delts, Traps, Cardio

Hang Clean & Press: 45x10, 95x10 <-warmups

Seated DB Military: 40x12, 50x12, 45x10

Hammer Behind Neck Press: (per side)45x10, 70x8, 75x6(pr)

Cable Side Laterals: 20x10, 20x13, 30x9

rev pec dec: 120x10, 140x10, 150x7

Shrug Machine: 200x15, 380x10, 470x8


CARDIO:
Treadmill x 33 minutes x 3.0mph x 2.0 incline

NOTES:
-conatcts are buggin me today
-militaries sucked today
-behind neck press machine felt good
-cable lats were ok....pec dec was just ok
-shrug machine was harder now that i dont do it often
-not as fast paced as usual, was pumped headin into the gym, but delts didnt feel great so lost some of my excitmenet

Overall Grade: C

Workout Time: 16 sets in 44 minutes ; + 33 minutes cardio

Current Weight: 242.5

[AJ010]

Wow, that hammer press looks strong dude! Almost 2 plates on each side!!!

[BPP]

10/19 Workout 2: Biceps

Alt DB Curl: 25x12, 30x10, 35x9, 25x10

DB Hammer Curl: 45x8, 55x6, 50x8, 40x9

rev BB curl: 55x12, 80x10, 95x6

DB preacher Curl: 30x8, 30x10, 25x15

BB Curl: 80x8

Cruficix Curls: 40x15, 50x9, 30x20

NOTES:
-wanted to do back and biceps but not enough time before the gym closed
-BB curls aggrivated my foremarms, so stopped
-good workout

Overall Grade: C+

[AmateurWrestler]

good days lately adam. and omgz, you're almost in the 230's! :)

[BPP]

10/20 quads

leg extensions: 75x15, 95x15, 85x15

Squats: 115x6, 135x10, 185x6

Zercher Squats: 185x6, 245x2, 305x1

Hack Squat: 90x10, 135x6

-no comment




10/21 Back, Hamstrings, Calves

SLDL: 45x15, 135x10, 205x8, 300x6

1-arm DB row: 65x10, 105x8, 130x10(pr), 140x6(PR!)

wide grip pulldowns: 90x10, 110x10, 130x3->120x5(PR)

str8 arm lat pulldowns: 90x10, 110x9, 120x8

donkey calf raise: STACK(400) x 15, 490x15, 605x12(PR)

Squat Walkouts/Lockouts: 315x3, 455x3, 605x2, 655x3

NOTES:
-have videos of the 130 and 140 DB rows, 655 lockouts and the 605 donkey calf, posted soon
-nutrition last few days been the same hence not posting.....~2200-2400calories, majority protein, etc etc
-VERY good workout, huge sweat, felt great@!!!
-hadnt been to bed yet...leg workout last night at 8pm....up all night, back workout at 8am....not bad for no sleep eh? ;)

Overall Grade: A

Current Weight: 241.5

[BPP]

VIDS:

140lbx6 1-arm DB row:
http://rapidshare.de/files/6577830/140lbx6_1arm_DB_row.MOV.html

605lb x 12 donkey calf raises(I do these svend karlsen style...fast and explosive)
http://rapidshare.de/files/6578091/605lb_calf_raises.MOV.html

130lbx10 1-arm DB rows:
http://rapidshare.de/files/6578292/130lbx10_1arm_DB_row.MOV.html

655lb x 3 squat lockouts(no walkout bc forgot my belt)
http://rapidshare.de/files/6578579/655lb_lockout.MOV.html

[Fullback_45]

GREAT VIDS! Awsome workout bro, impressive **** for sure.

[P0W3RLIFT3R87]

Great work on all the PRs.

[AJ010]

I told you on AIM, and I'll tell you again, GREAT videos man!!! Your form looked really good on those one arm rows, nice!! im used to seeing ****ty form from other people, so that was a good vid

Kickass lockouts too man, that looked like an ASSLOAD of weight!

[BPP]

10/23 Chest/Tricep/Ab

DB bench: 35x15, 50x10, 65x10, 75x10, 85x6

Cybex Incline (per side): 45x12, 90x8, 70x8

Iso-Wide Incline (per side): 45x12, 70x10

Cable Crossovers: 22.5 x 10, 27.5 x 10, 35x8

Pushdowns: 150x10, 170x8, STACK(200) x 8, 150x10

Kneeling Rope Crunches: 110x15, 150x10(PR)

NOTES:
-wasnt feelin it today...shoulders were feelin the burn before chest was...think im a bit sore from yesterday...we had our fall shoot at the police department to requalify...put about 200 rounds through my handgun and about 50 through the shotgun
-still a SOLID week of workouts tho :cool:

Overall Grade: C-

Workout Time: 19 sets in 40 minutes

[Squats]

Hey Proppy, I just had the time to stop and check out your journal.

Hope everything is going well, best of luck big guy.

[BPP]

thanks guys!

[BPP]

10/24 Back/Biceps

1-arm DB Row: 55x15, 75x10, 120x8, 150x6(PR!)

Wide Grip Pulldowns: 100x10, 120x6, 110x8, 100x12

CG Cable Rows: 130x10, 160x8, 180x7

DB Shrugs: 70x15, 110x12, 120x10

Cambered Curls: 75x10, 85x10, 95x7

Concentration Curls: 25x10, 25x12, 25x13

Hammer preacher curls: 50x10, 60x10, 65x8

seated forearm curls: 40x25, 65x15, 75x10

NOTES:
-good workout
-got the 150's(our biggest DB's) today on rows!!!!
-wide grps gettin stronger
-was complimented on leaning out, and increasing calf/upper body size today!
-10 weeks out...abs by Jan 1!!!!


new diet and cardio program in place thanks to USMuscle9403 as well :cool:

[Fatporker]

some serious db rows bpp

cant you make your videos something other than mov ?

theres no quicktime for my os :(

and quicktime stinks :D

[big_baller]

150's!!!

Proppy....give yourself this journal of the week!

[Fatporker]

150's!!!

Proppy....give yourself this journal of the week!

the 150's dont count towards this week... :D the people have spoken

[Perceptionist]

good job proppy...nice lifting keep up the good work

[BPP]

10/25 Cardio session 1

Treadmill: 3.5mph @ 3.0 incline for 30 minutes

[BPP]

10/26 Workout 1: Cardio and Abs

Treadmill: x 30 minutes x 3.5 mph x 3.0 incline

Hanging Knee Raises: x 25, x 25

NOTES:
-this was supossed to be last night, but had class and before class ahd a midterm to do...so moved to this morning
-delts, traps and calves later
-good cardio, good sweat and great energy during and after...starting to feel the mindset of a bodybuilder! listening to my mp3 player was listening to dif songs seeing if i could do a posing routine to them or not...very psyched to do a show next year!!!!

Overall Grade: A-

[BPP]

10/26 Workout 2: Delts and Traps

Upright Rows: 45x13, 65x12, 80x11

Seated DB Military: 35x15, 50x12, 65x8(pr?)

Side DB laterals: 25x10, 25x12, 25x12

Bent Over DB Lats: 25x10, 30x10, 35x8
SUPERSETTED WITH:
Standing Barbell behind the neck press: 40x10, 60x10, 80x10, 105x6(pr?..new)

iso-wide behind neck press(per side): 45x8, 65x7, 75x4(pr?)

DB shrugs: 70x35, 80x25

NOTES:
-good workout
-upright rows are super wide grip and only done to the chest
-standing behind neck press was new, felt good, had a super wide grip again, and didnt go all the way down, just to about the back of my head
-shrugs were easy high rep work

Overall Grade: B+

Workout Time: 21 sets in 28 minutes

[BPP]

10/27 chest and triceps

DB bench: 40x15, 65x12, 85x10, 95x4, 105x4(PR!)

Incline DB bench: 65x10, 50x17, 45x20

Pec Dec: 140x15, 190x10, STACK(220)x15

Pushdowns: STACK(200) x 10, STACK x 7, STACK x 15(pr?)

French Press: 45x20, 75x12, 85x8, 45x35

Bench: (all supersetted) all 135lbs
Regular Grip: x 12
WIDE grip: x 6
Close grip: x 4

NOTES:
-huge p[ump, STRONG workout!!!
-db bench went great..105 was a STRONG 4 reps!!!
-pec dec made my left shoulder burn or else could've kept repping
-pushdowns was super psyched for the 3rd set and the first 8 or 9 reps were SUPER fast and easy, felt like 100lbs
-french press feels better light with more reps
-chest and triceps huge pump and hard right now!!!

Overall Grade: A

[AJ010]

Wow, hot DAMN those are some nice DB presses!!! You got me beat man, wow!!!!!!


Keep up the great work dude. If I cant work out, at least someone else is :)

[BenT]

Awesome workouts lately bro!

[BPP]

10/28 Cardio

CIRCUIT CARDIO

The following is one after the other...done a total of 5 times

STONE CARRY: 120lb x 50 ft
WALKING LUNGES: 45lb x 50ft
SPRINT: x 50ft
JUMP ROPE: x 30 seconds

NOTES:
-worked midnights last night...no energy to lift today, and didnt have time to go to my gym jsut for cardio, so did something new to spice things up a bit
-stone carrys suck, not used to these anymore..ugh
-lunges worked my hip area well
-my jump rope is very light and requires lots of work to keep it moving..need a heavier one!

[BPP]

10/29 Cardio Session 1

Treadmill: x 30 minutes x 3.5 mph x 3.0 incline

notes:
-session #2 later!
-quads have DEFINATELY gotten larger and harder...noticed this doing some posing practice yesterday...same with chest

[AJ010]

Friggin nice stuff!! Looks like a bit of strongman training, I like it! :)

You gonna try some tire flipping again? How about those crazy conans..

[BPP]

Friggin nice stuff!! Looks like a bit of strongman training, I like it! :)

You gonna try some tire flipping again? How about those crazy conans..
\
my tire is FULL of water right now lol, didnt feel like gettin that dirty

and conans wheel is in lafayette..none around here :p

[BPP]

10/29 Cardio #2

Treadmill: x 30 minutes @ 3.5 mph @ 3.0 incline

NOTES:
-feelin good!!!!

Current Weight: 240.75

[PitzaPapa]

you got a tire eh bpp?

how much urs weigh?


tires rock

[Fullback_45]

Nailing that cardio hardcore brother! Awsome work.

[BPP]

10/31 Legs

Smith Front Squats: 65x10, 105x8, 145x6, 195x6, 245x5

hack squats: 90x8, 135x8, 160x6

leg extensions: 85x12, 110x10, 140x10, 165x6

Extended ROM SLDL: 135x10, 225x8, 275x5

leg curls: 100x12, 120x7, 110x6

hypers: 25x10, 25x12

NOTES:
-crappy workout...mind wasnt there..evertything felt heavy

Overall Grade: D+

Workout Time: 20 sets in 43 minutes

[Fullback_45]

Front squats seemed decent bro. Ive never even gone over a 225lb 3 rep front squat. Just one of those training days...

[BPP]

11/1/05 Delts/Traps: Workout 1

DB laterals: 20x15, 25x12, 25x10, 20x15

Seated DB military: 40x15, 50x12, 55x12, 65x10(PR)

Upright Rows: 50x15, 65x12, 80x12, 85x8
Supersetted with:
Behind Neck Standing BB military: 65x12, 80x10, 95x8, 105x6(tied PR)

Incline Bench Rear Laterals: 25x10, 20x13

Bent Over DB laterals: 25x10, 25x8, 20x12

DB Shrugs: 80x30, 85x25, 60x60

NOTES:
-GREAT workout!! much better mindset
-db lats started with these off of tips in the new FLEX..good pump
-db press was strong today, really motivated on these, awesome mind-muscle...beautiful form and control, and great pump!!
-upright rows i use a very wide grip and only come chest high...supersetted these with the behind neck BB press, which I only come down to the back of my head for...awesome sets, no pain, great pumps again, esp the behind neck pres...also stretched and made sure i was loose for these
-incline lats was a new way to hit rear delts for me, new exercise, much harder than others
-shrugs were high rep, good burn and good grip work as well...quality stuff, love watchin my traps and delts as i do these
-abs and calves workout later
-bad note: slammed the 25lb DB into my kneecap at the end of a set somehow, hurts like a bitch!

Overall Grade: A

Workout Time:24 sets in 29 minutes!!

[BigDerek]

I appreciate journal of the week. It really means alot considering that I have been busting ass lately in the gym. THanks. Also, do you plan on competing anytime soon in BB comp? If so, at what weight?

[BPP]

I appreciate yard of the week. It really means alot considering that I have been busting ass lately in the gym. THanks. Also, do you plan on competing anytime soon in BB comp? If so, at what weight?

next sumemr, unsure what weight yet...we'll see :)

[P0W3RLIFT3R87]

Great work on the militaries and db presses.

[BPP]

11/1/05 Workout 2: Calves/Abs

leg press calf: 225x25, 315x20, 405x20, 495x12, 540x8

seated calf: 90x12, 110x10

nautilus ab: 100x40, 130x30, 150x25, 140x20

Kneeling Rope Cable Crunches: 100x20, 120x15, 130x15, 150x8

NOTES:
-good short workout..calves felt strong on the leg pres..good burn
-nautilus ab good burn..same with cable crunches
-new sevendust CD is awesome for gym motivation!!

Overall Grade: B

[BPP]

11/2/05 Chest and Triceps

Bench: 45x25, 95x15, 135x10, 170x8

DB Bench: 65x12, 85x8, 105x8(PR!)

Smith Incline: 75x12, 115x10, 155x6, 135x8, 125x9

low cable crossovers: 20x15, 30x13, 40x8, 30x11

DB overhead Extensions: 75x15, 90x8

Pushdowns: 150x10, STACK(200)x7, 180x8, 160x11

French Press: 45x20, 55x17, 55x15

NOTES:
-freakin AWESOME workout! never had such a great tricep pump in my life...ROCK hard, and measured my right arm at 18.5" after the workout :cool:
-bench was a warmup
-db bench was strong today, w00!
-smith inclines felt AWESOME, gr8 pump!
-low cable cross got my chest pumped nicely
-pushdowns were good burn
-french press got HUGE bloodflow to my tris/..rockhard superpump

overall grade: A

Workout Time: 25 sets in 36 minutes

[b~rad]

nice db bench. You sure dont rest very much in between do you?

[BPP]

nice db bench. You sure dont rest very much in between do you?

haha no, learned that down at purdue trainin with Shawn Smith

now i like it for cutting, and find i keep focused and actually lift BETTER with shorter rest times...im still amped up from the last set and just get pissed at the weight when it gets heavy and do more

[BPP]

11/3 Cardio Session 1

Treadmill: x 31 minutes @ 3.5 mph @ 3.0 incline

NOTES:
-good session
-times dont inclued warmup and cooldown

Current Weight: 240.5

[BPP]

11/3 Cardio #2

Treadmill: x 31 minutes @ 3.5mph @ 3.0 incline

NOTES:
-good session again...hot and sweaty, green tea and a cut stack before the workout does wonders

Current Weight: 240.0!

[AJ010]

Holy ****, amazing DB bench! Dude, youre really tearing the weights up.

It's good to see an A workout from you. :)

So frigging close to 239 man, so close!!!

[P0W3RLIFT3R87]

Great work. That's a nice DB Bench.

[Rane14]

getting closer and closer to visible abs I bet, BPP, solid workouts...keep it up!

[BPP]

11/5 Back and Biceps Cable Day

wide grip pulldowns: 70x15, 90x13, 100x10

CG pulldowns: 110x8, 90x10, 80x12

cg cable row: 130x12, 150x10, 110x15

wide grip cable row: 80x15, 100x15, 120x12

str8 arm lat pushdowns: 100x15, 120x15, 130x10

cable shrugs: STACK(200)x20, STACK x 25, STACK x 27

Cable Curls: 90x12, 100x10, 120x8

crucifix curls: 30x12, 40x10, 30x13

NOTES:
-wasnt fully into it, worked 11 hours last night until 5am, but got through it
-good sweat, decent workout...not strong, but good pumps
-wide pulldwons alternated front and behind the head

Overall Grade: C+

[big_baller]

Huge db presses up there, very awesome.

[BPP]

11/7 Chest, Tricep, Ab

Bench: 45x35, 95x12, 140x10, 200x5

Smith Incline: 105x15, 155x12, 195x4(PR)->125x14, 165x7

High Cable Crossovers: 22.5x15, 27.5x15, 30x13, 30x15

low cable crossovers: 17.5x12, 20x10

French Press: 55x25, 75x15, 75x15, 55x20

Cambered cable pushdowns: 160x10, 180x10, STACK(200)x7

Rope cable crunches: 110x20, 130x15, 140x10

NOTES:
-good workout
-smith inclines feel great, great muscle feeling
-cable cross good pump as always
-french press one of my fav tricep tools
-used a dif handle for pushdowns today, still reppin the stack :)
-workout days have higher carbs including preworkout, so i weighed LESS than I figured i would having more in my stomach...quality!

Overall Grade: B

Current Weight: 241.0

[AJ010]

Sweet incline PR! How steep was the incline?

[BPP]

Sweet incline PR! How steep was the incline?

eh, about 45 prolly..i dont like it uber-steep

[AJ010]

45 is plenty. 155x12 wear you out any?

[BPP]

45 is plenty. 155x12 wear you out any?

nah, it was solid

[BPP]

11/8 Cardio Session 1

Treadmill: x 35 minutes @ 3.0 incline @ 3.5mph

notes:
-session 2 a bit later
-kicking it up to 35 min this week instead of 30

Current Weight: ~240.5

[BPP]

11/8 Cardio #2

Treadmill: x 35 min @ 3.5 mph @ 3.0 incline

Current Weight: 240.0

[AJ010]

I said don't stop til you broke 240 damnit!!!!

Ah well, whatever, nice!

[Newbtime]

No offense, but why exactly is this in the powerlifting forum?

[BPP]

No offense, but why exactly is this in the powerlifting forum?


1) i mod this section
2) my background is strongman and powerlifting
3) I still occasionally do those things
4) i still plan to compete in the future in those things...one of my goals is to do a PL, SM and BBing contest all next summer

any more questions?

[BPP]

I said don't stop til you broke 240 damnit!!!!

Ah well, whatever, nice!

i took a big piss when i got home...if id have done that at the gym i bet id have been 239.9 :(

[JackBags]

When we gonna see them abs?

[AJ010]

i took a big piss when i got home...if id have done that at the gym i bet id have been 239.9 :(

Ahhh no big deal man, I was just teasin ya :)

[BPP]

When we gonna see them abs?

goal date is jan 1! bustin my ass to get there *crosses fingers*

[Newbtime]

1) i mod this section
2) my background is strongman and powerlifting
3) I still occasionally do those things
4) i still plan to compete in the future in those things...one of my goals is to do a PL, SM and BBing contest all next summer

any more questions?
Cool,good to see a mod take pride in his sections.:D

what weight are you planning on cutting down to?

[BPP]

Cool,good to see a mod take pride in his sections.:D

what weight are you planning on cutting down to?

:cool: i take good pride in the Pl/SM section

not sure...was thinkin id end up around 212-220 at the end of this

after that I am using the arnold as a dry run for a contest next summer and want to get under 7% BF by then, that i duno what weight yet

[AJ010]

:cool: i take good pride in the Pl/SM section

not sure...was thinkin id end up around 212-220 at the end of this

after that I am using the arnold as a dry run for a contest next summer and want to get under 7% BF by then, that i duno what weight yet

Next summer, as in this upcoming summer?

[BPP]

11/9 Biceps and Forearms

BB curls: 45x15, 75x10, 100x8, 95x10

BB preacher curl: 55x15, 75x13, 90x10, 100x8(pr)

21's: x 60, x 70

behind back 4arm curl: 70x15, 80x15, 90x10

rev BB curl: 55x15, 65x15, 85x13

NOTES:
-friends basement workout...good pump in forearms, decent bicep pump
-diets been very good

Overall Grade: B-

[Rane14]

nice work, BPP. I am pretty much back into bb'ing now but still using compund lifts and some PL'ing lifts to work my body just bb'er style.

[BPP]

11/10 Cardio #1

treadmill: x 35min @ 3.5mph @ 3.0 incline

Current Weight: 240.1

[BPP]

11/11 Delts, Traps, abs

DB laterals: 20x12, 25x10, 30x10

Wide Grip upright rows: 60x12, 75x10, 85x9
supersetted with:
Wide Grip Behind Neck presses: 60x12, 75x10, 85x10, 95x8

iso-wide behind neck press(per side): 50x8, 36x12, 41x11

Rev Pec Dec: 110x10, 140x8, 150x6

Cable Side Laterals: 20x12, 30x10, 20x13

DB Shrugs: 85x20, 95x15, 100x13

Nautilus Ab: 100x25, 120x20, 130x18

NOTES:
-working midnights tonight, so woke up at 4pm and had only had 800 calories prior to this workout
-right wrist and left shoulder bothering me today pretty decently...moreso the wrist, shoulder just touchy with the iso presses and pec dec
-behind neck press still getting a good burn, like this exercise
-not very strong today, or a great pump, so moved fast and got a good sweat :)

Overall Grade: C

Workout Time: 25 sets in 37 minutes

[-Moores Gym-]

Whoa man! youve lost 30 pounds since the start of this journal?? thats what i call DEDICATION!!! so so so impressed man, keep it up! ill have to keep checkin this one!

[Fullback_45]

Still ****ing **** up as usual proppy! 212 is fking light weight! Your going to be fking ripped!

[BigDerek]

More solid workouts proppy. Good stuff.

[BPP]

11/13 Cardio

Treadmill: x 35 minutes @ 3.5mph @ 3.0 incline

NOTES:
-used a dif treadmill..put my weight in and it told me this session burned 350 calories...more than I thought lol
-*note* my sessions always include 3 min warmup and 2 min cooldown that are not included in time listed above

Current Weight: 240.1

[BigDerek]

Is it time for another journal of the week? I nominate Powerlifter87.

[BPP]

11/14 Back

Deadlifts: 135x12, 205x8, 275x8, 300x1, 341x1, 366x2

BB shrugs: 271x20, 135x50, 301x13, 201x50

hang cleans: 90x12, 110x10, 120x11

bent over rows: 75x15, 165x8

1-arm BB rows: 75x10, 100x7

NOTES:
-at a friends house...only had a few hours sleep and had a midterm today...not very motivated
-note: 366 is all the weight he had, hence stopping there...didnt wanna waste lower back on reps, gonna DL again later this week probably
-deads were easy...yes those are correct weights, i bought him 33lb plates awhile ago lol....think im gonna get back to heavy DLing soon...just watching my back carefully
-bb shrugs ive never been a fan of...liked the higher rep stuff..good sweat
-hang cleans were rapid, just more for cardio than anything
-i hate barbell bent over rows...lower back tightened up on second set, like DB much better
-1-arm rows just used the barbell on the end, grabbed just below the weights...felt basically like a DB row, worked out ok

overall grade: c

RIP Eddie Guerrero

[IronBender800]

Congrats and props to you on the cutting so far!

Very nice workouts too!

I would have repped out that 366 set though. :)

BTW i hate bb rows too.

[BPP]

Congrats and props to you on the cutting so far!

Very nice workouts too!

I would have repped out that 366 set though. :)

BTW i hate bb rows too.

eh, not having eaten a ton, and being lack of sleep and focus, didnt wanna risk losing form too bad and hurting myself...just wanted to work up through all his weights and ease back into it

plus we had to be quiet bc his dad works midnights and sleeps above the basement lol

[BPP]

11/15 Biceps/Forearms

BB curl: 45x15, 65x17, 80x15, 90x15

preacher BB curl: 60x15, 80x15, 90x10, 85x13

4-arm curls: 45x30, 70x20

rev BB curl: 65x15, 75x13, 70x15

Behind back forearm curls: 70x35

plate curls: 45 x 25

NOTES:
-barely slept last night, had 2 more midterms today...just a quick workout in friends basement
-good pump, biceps have grown, look better

Overall Grade: B

[Fullback_45]

Solid arm day proppy!

[IronBender800]

Strong curls!

Solid arm workout dude!

[BPP]

11/17 Cardio #1

Treadmill: x 40 minutes @ 3.5mph @ 3.0 incline

Current Weight: ~239.2!!! :) :) :)

[big_baller]

Your diet must be awesome to be losing weight at a nice steady rate and never shooting up or down a few pounds.

One day i'll weigh 230, a few days later i'll weigh 223.. Not good for my health, but i can't seem to help it lol.

[P0W3RLIFT3R87]

Nice job hitting your weight loss goal of under 240.

[BPP]

11/17 Cardio #2

Treadmill: x 40 minutes @ 3.5 mph @ 3.0 incline

Current weight: 238.5

[AJ010]

Holy **** you did it!!!! Congrats man!!!!

[BigDerek]

Uh oh.....weight below 240. Is that a first? Nice.

[BPP]

11/19 Chest/Triceps

Smith Incline: 65x15, 115x15, 140x11, 160x8, 110x15

iso-wide chest: (per side) 60x15, 90x15, 135x10, 160x4->115x7->90x9

DB Fly: 25x10, 30x10

cable crossovers: 20x15, 25x15, 30x10, 27.5x12

pushdowns: 160x15, 180x10, STACK x 8, 170x11

30degree incline bench french press: 45x15, 75x9, 55x12, 55x11->45x6

NOTES:
-shoulders were a bit touchy, but not bad
-love smith inclines....iso wides get a great pump too
-db fly felt werd today, crossovers by the 30 were angering shoulder
-incline french press was a new idea fom FLEX, not bad...like em

Overall Grade: C+

Workout Time: 26 sets in 40 minutes

[IronBender800]

Ill be honest here....whats with all the pussy exercises dude???? :D:)

I know your bbing but common man! At least mix in a few good freeweight compound sets.

Congrats on getting under 240 though! Shows some serious commitment and dedication.

[BPP]

Ill be honest here....whats with all the pussy exercises dude???? :D:)

I know your bbing but common man! At least mix in a few good freeweight compound sets.

incline bench has always aggrivated my shoulders...with smith machine it allows me to work the chest pain free


and just didnt feel like doin DB bench or regular bench this week, so mixed it up with the iso-wide

[IronBender800]

incline bench has always aggrivated my shoulders...with smith machine it allows me to work the chest pain free


and just didnt feel like doin DB bench or regular bench this week, so mixed it up with the iso-wide

Ahh ok i gotcha. I had that problem for awhile to. Its good to try new things every now and then anyways.

[BPP]

11/21 Cardio

Treadmill: x 45min @ 3.5mph @ 3.0 incline

NOTES:
-cardio increases to 5 days per week this week and diet was modified as well..."6 weeks out"
-diet will be SPOT on
-abs here I come!

Current Weight: 238.25

[big_baller]

Very consistent work mr. proppy.

[Fullback_45]

Holly **** bro your under 240! ****ING LIGHT!!!

[BPP]

11/22 Cardio

treadmill: x 45 min @ 3.5mph @ 3.0 incline

note:
-good cardio, good sweat, did it at 630am for the 2nd straight day
-finally got my sleep scheudle fixed i think

Current Weight: 237.75

[IronBender800]

Woooo that weights comin down nice. Great work man!

So do you have a bbing comp planned or what? Sorry if you mentioned it before. Im to lazy to go back and read.

[BigDerek]

Journal of the week still going on?

[BPP]

11/23 Cardio

Treadmill: x 50 minutes @ 3.5 mph @ 3.0 incline

Current Weight: 236.25

[BPP]

11/25 Cardio

Treadmill: x 50 min @ 3.5mph @ 3.0 incline

NOTES:
-woke up at 5am today, was at the gym when it opened at 7am..only 1 other person there lol, 3 more came at 745
-no cheat meals yesterday..worst was a serving of mashed potaotes, 2 biscuits

Current Weight: 237.5

[BPP]

11/25 Delts/Traps

Side DB laterals: 15x13, 20x15, 25x12, 30x10

standing behind neck military: 45x20, 75x15, 95x13, 115x5(PR)

Iso-Wide behind neck(per side): 50x12, 60x15, 67.5x12, 75x8

rev pec dec: 110x12, 140x14, 160x8, 150x9

cable side laterals: 20x15, 20x13, 20x15

DB Shrugs: 70x25, 55x32, 65x30

NOTES:
-ran out of steam around the 160 set of pec dec for some reason, rest of workout was a slug
-good delt pump/burn today

Overall Grade: C+

[P0W3RLIFT3R87]

Nice Military PR. You're doing awesome on the weight loss.

[BPP]

11/26 Chest/Triceps

DB bench: 30x20, 45x20, 65x15, 75x13

DB Flies: 30x14, 35x10, 40x8

Smith incline bench: 115x15, 145x13, 170x10, 185x5

Cable Crossovers: 22.5 x 20, 30x15, 35x15, 40x10, 32.5 x 13

pushdowns: 160x15, 180x13, STACK(200)x6, 140x14

French Press: 45x25, 55x21, 55x23, 45x31

NOTES:
-flies and crossovers are close to if not PR's, but didnt wanna look back and check
-decent workout...good pump
-new phase of the cut with the harsher diet/cardio i was told not to expect many PR's/strength gains anymore, but should about maintain, which held true today for the most part..not overly strong, but not my worst
-fo4rgot to check clock to see workout time, however rest times were VERY short and this was fast paced

Overall Grade: B-

[AJ010]

Damn dude thats a lot of reps and sets! Do you write all your stuff down, or do you just memorize it?

You're really lookin good dude, I'm liking these workouts! They look so fun :)

[BPP]

Damn dude thats a lot of reps and sets! Do you write all your stuff down, or do you just memorize it?

You're really lookin good dude, I'm liking these workouts! They look so fun :)

used to just do it from memory, and am good at it, but for hard copy's sake in case of sudden harddrive failure(again...****in computers) i write it down in my monstermuscle journal

and thanks, its workin...chest has DEF grown

[Squats]

Repitition day isn't very fun, good workout Yardie.

[BPP]

11/27 Cardio and Abs

nautlius ab: 90x25, 120x25, 140x25, 160x15

kneeling rope crunch: 100x25, 130x15, 140x13

treadmill:
20 min @ 3.5mph @ 3.0 incline
30 min @ 3.5mph @ 3.5 incline

[BPP]

11/28 Cardio session 1

Treadmill: x 45 min @ 3.5 mph @ 3.0 incline

notes:
new forearm veins starting to come thru on the palm/lower side, which for me has always been harder to get...sweet :D
-great sweat today
-session #2 later!

[IronBender800]

Nice workouts poppy!

Keep up the good work cutting!

[BPP]

11/28 Cardio #2

Treadmill: x 50 min @ 3.5 mph @ 3.0 incline

notes:
-great sweat again

Current Weight: 235.25!

[AmateurWrestler]

wow, the weight is really flying off now.

[Radok]

Uh oh.....weight below 240. Is that a first? Nice.
Of coarse it is a first, his birth weight was 241. :D Nice job finally getting under 240.

[BPP]

11/29 back/bicep/4arm

1-arm DB row: 50x17, 80x12, 100x10

wide grip pulldowns: 80x10, 110x8, 90x10, 80x13

str8arm lat pulldowns: 90x12, 110x12, 120x10

machine rows: 150x15, 180x10, 210x8

alt DB curl: 30x12, 35x8

DB hammer curl: 40x8, 45x7

cable curls: 70x15, 90x13, 110x8

4arm curls: 40x20, 50x17, 60x12, 55x10

NOTES:
-feel like ****, dunno why..fighting off illness i think, as I had tons of sleep and adequate food before workout
-wore long pants and long sleeves and had a great sweat, but still felt cold
-weak, unmotivated workout
-forearms were tight as hell and solid pump tho, so that was good

Overall Grade: D+

Workout Time: 24 sets in 35 minutes

[big_baller]

Take it easy with sickness Prop. You almost weigh as much me now! - 230

[BPP]

11/30 Cardio 1

Treadmill: x 45 min @ 3.5mph @ 3.0 incline

[BPP]

11/30 Cardio 2

treadmill: x 45 min @ 3.5 mph @ 3.0 incline

[IronBender800]

Nice workout proppy!

Its that time of year, flu season and ****.

Keep up the good work!

[BPP]

12/1 LEGS

leg ext: 70x20, 100x15, 115x15

leg press: 315x15, 450x12, 585x8, 655x7

seated ham curls: 70x15, 90x13, 110x10, 100x12

1-leg leg press: 135x12, 180x12, 205x10, 225x12

leg ext: 95x13, 105x10, 75x15

NOTES:
-hips/hams were a bit sore from cardio, hence no squats, plus woke up with a stiff lower back today..slept weird
-good workout, huge burn, hard to walk lol
-lex ext were warmup
-leg press felt good..lower on the thing for quads
-ham curls were hard due to sore hams
-1-leg leg press is just that, 1 leg at a time...put the foot higher to work legs dif, these are killer
-leg ext for a finisher
-calves with delts/traps this weekend

Overall Grade: C+

[AJ010]

Wow strong legs!:D

No seriously, strong leg presses! I like the 1 leg press too!

[BPP]

12/2 Cardio

Treadmill: x 45 min @ 3.5mph @ 3.0 incline

NOTES:
-suprisingly not bad after a leg day :D

Current Weight: 235.75

[BPP]

12/3 badass workout

treadmill: x 5minutes @ 3mph @ 6 incline

Bench: 45x30, 95x15, 135x12, 165x10

smith incline: 110x15, 135x12, 150x10, 160x8

behind neck military: 35x20, 65x15, 80x12, 105x10

iso-wide chest(per side): 90x15, 135x12, 165x6, 135x8

Incline DB Fly: 30x10, 35x12, 40x10, 45x8(pr)

wide-grip upright row: 65x15, 80x12, 95x10, 105x6

Cable Crossovers: 25x15, 30x15, 35x12, 32.5x13

Cable side laterals: 20x13, 30x12, 20x13, 20x12
Supersetted with:
rev pec dec: 110x15, 130x13, 140x8, 130x9

pushdowns: 150x13, 160x13, STACK x 5, 170x9


Treadmill:
20 minutes @ 3.1mph @ 4.5 incline
15 minutes @ 3.2mph @ 5.0 incline
5 minutes @ 3.5mph @ 5.0 incline

NOTES:
-inspired by watching the first 5 episodes of the Ultimate Fighter DVD last night
-all this on a banana and 1 scoop protein
-took a free sample of AMP pre-workout..im an instant believer in that stuff!
-wore long pants, 2 shirts and a hooded sweatshirt the whole time..HUGE sweat, awesome pumps
-militaries first rep was a hang snatch to get it up
-incline flys feel better than flat for me
-upright rows felt crazy good today
-crossovers huge pump
-almost puked during my superset
-pushdowns kileld my triceps
-cardio was solid
-awesome workout, felt I stepped it up to another level today, ESP considering the rest times..most sets had ~15-20 seconds rest

Overall Grade: A

Workout Time: 40 sets in 61 minutes!!!

Current Weight: 235!

[AJ010]

Weak workout man! :D

Nah im just screwin around, that is so much volume!! Nice to see that you hit a PR dude

a flat 235....keep it up!(errr actually down :D)

[BenT]

damn, nice work!

[Radok]

Once you meet your bodybuilding goals, are you coming back to powerlifting stuff, maybe strongman? Or is it out of the picture for good? Also, what is the weight you are trying to cut down to?

[AmateurWrestler]

wow strong volume.

looking great adam

[BPP]

12/4 Car-Dee-Oh

Treadmill
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
10 min @ 4.0mph @ 5.0 incline
15 min @ 3.0mph @ 12.0 incline

NOTES:
-wow big sweat

current weight: 235.25

[Perceptionist]

good to see the weight loss is going well...how tall are you again?

[BPP]

good to see the weight loss is going well...how tall are you again?

the short side of 5'10

[Perceptionist]

if that is short to you then i'm a midget i'm only 5'6"....

[BPP]

12/5 Cardio

Treadmil:
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
10 min @ 4.0mph @ 5.0 incline
15 min @ 3.0mph @ 12.5 incline

NOTES:
-4.0mph is a workout for the tib anterior
-last 25 min really develop an enormous sweat
-used a dif treadmill, entered weight, etc, and it gives me a more(?) accurate calorie reading
-calories burned ~550

Current Weight: 235.5

[AJ010]

Nice car-dee-ohhh bro!! :)

[BPP]

12/8 Cardio

Treadmill:
10 min @ 3.0mph @ 1.0 incline
13 min @ 3.5mph @ 2.0 incline
10 min @ 4.0mph @ 5.0 incline
17 min @ 3.0mph @ 13.0 incline

NOTES:
-as always, times dont include warmup/cooldown
-great sweat..wore long pants, 2 tshirts and a hooded sweatshirt, hat
-last 2 days took off, and had a refeed yesterday...felt great to get back to cardio adn diet today!!!
-i was picked as a tester for Scivation's LipidFX,hence:
-will restart this cut from the 4 week out period on this Sunday, using this product(1month supply)

Current Weight: 236

[BPP]

12/11 Cardio

Treadmill:
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
5 min @ 4.0mph @ 5.0 incline
20 min @ 3.0mph @ 13.0 incline

Calories Burnt: 592

NOTES:
-decent sweat...legs were a bit sore from pushing a friends car out of the knee-high snow in the yard yesterday, so cut the 4.0mph short...the 13.0incline is a higher calorie per minute rate anyway
-first day on LipidFX...nothing noticeable so far
-weight up from 2 days of no sups, no workouts and eating freely, amazing how fast it goes up..will be back down by mid week

Current Weight: 237.75

[BPP]

12/12 Arms + cardio

DB Hammer Curls: 30x12, 40x10, 50x9, 55x7
Supersetted with:
Overhead DB Ext: 65x13, 75x12, 85x10, 100x6

Cambered Curls: 55x12, 75x12, 85x9, 75x10
Supersetted with:
French Press: 55x20, 75x13, 85x10, 75x11

Cable Curls: 90x10, 90x10, 80x12
Supersetted with:
Pushdowns: 150x12, 180x10, STACK x 6

Behind the back BB forearm curls: 65x16, 75x13, 80x9, 50x15

Workout Time: 26 sets in 31 minutes!

Treadmill:
10 minutes @ 3.0mph @ 1.0 incline
10 minutes @ 3.5mph @ 2.0 incline
10 minutes @ 3.8mph @ 5.5 incline
20 minutes @ 3.0mph @ 13.0 incline

NOTES:
-clothes were SOAKED after the workout
-cant get a good mind-muscle connection with biceps lately, dunno whats up
-not a fun workout, but pushed through
-cheat day weight works off quickly I guess

Overall Grade: C+

Current Weight: 235.5

[BPP]

12/13 Legs and Lower Back

Leg Extensions: 70x15, 85x15, 95x15, 105x13

leg press: 225x15, 360x15, 450x13, 540x8

leg press calf: 315x20, 405x15, 495x13

box squats(~15-16" box): 150x8, 175x6, 200x5, 225x3

lying leg curls: 70x15, 80x13

Conventional Deadlifts: 225x13
Supersetted with:
Sumo Deadlifts: 225x12

NOTES:
-leg ext were a warmup, nice and light
-leg press felt a bit harder today, but still good burn in the quads
-leg press calf was good, good burn
-box squats sucked, forgot how much these suck lol...these are tiring!!!
-lying leg curls always put too much pressure on lower back, but the seated was taken by a group of 3
-deads just tossed 225 on the bar and decided to pound some deads...they were decently easy, so decided I'd just do 25 reps...then remembered I wanted to start working sumo's more to take some pressure off my back, so decided to do the first 13 regular and the last 12 sumo...with just time enough between to reset my feet and grip....i was sweating a river and exhausted after this, but back still felt good!!! i think im on to something hehehe

: Workout Time: 19 sets in 39 minutes

: Current Weight: 235.75

Overall Grade: B-

[BPP]

12/14 Cardio

treadmill:
10 min @ 3.0mph @ 1.5 incline
10 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0 incline
20 min @ 3.0mph @ 13.0 incline

NOTES:
-great sweat..legs sore today!!!

Current Weight: 233.75

[BPP]

12/15 Cardio

Treadmill:
10 min @ 3.0 mph @ 1.5 incline
10 min @ 3.5 mph @ 3.0 incline
15 min @ 3.8 mph @ 6.0 incline
15 min @ 3.1 mph @ 11.0 incline

NOTES:
-read/studied my criminology textbook while doing this for my final in 3 hours
-hence lower speeds/incline...trying to read at a 13 incline doesnt work, nor does the 3.8mph....had to stop bc it was nauseating bc of the severe bounce of the words lol
-good sweat...me TIRED

[BPP]

12/18 Push Circuit + abs + Cardio

bench: (warmup): 45x30, 100x15, 135x15

CIRCUIT 1:
DB bench: 55x20
DB side lat: 25x15
overhead DB ext: 85x15
hanging knee raises: x25

60 seconds rest

CIRCUIT 2:
incline fly: 35x15
upright row: 75x15
french press: 45x25
nautilus ab: 110x50

60 seconds rest

CIRCUIT 3:
Incline Smith Bench: 155x12
BB behind neck military: 75x15
pushdowns: STACK x 8
Rope kneeling ab crunch: 120x25

60 seconds rest

CIRCUIT 4:
cable crossovers: 32.5 x 15
1-arm rev grip pushdowns: 40x11
rev pec dec: 130x10
nautlius ab: 130x25

45 seconds rest

Hang Clean and Press: 100 x 10 (clean each rep)

30 seconds rest

CARDIO
Treadmill:
5 min @ 3.0mph @ 1.5 incline
5 min @ 3.5mph @ 3.0 incline
5 min @ 3.8mph @ 6.0 incline
10 min @ 3.0mph @ 13.0 incline
5 min @ 3.0mph @ 1.5 incline
5 min @ 3.5mph @ 3.0 incline
5 min @ 3.8mph @ 6.0 incline
10 min @ 3.0mph @ 13.0 incline


NOTES:
-felt like puking after the hang cleans...had to hold it back a few times during cardio lmao
-good workout...huge sweat, made up for 2 days off IMO...i like my oddball sunday workouts :D

Overall Grade: B

Workout Time: 20 sets in 26 minutes

Current Weight: 234

[AJ010]

Holy **** thats an assload of intensity!

Did you watch that ufc video with that guy last night? He trains in circuits he said.

While I think your workout is impressive, I think the most impressive part was remembering all of that! Ha! Unless you wrote it down lol

[BPP]

Holy **** thats an assload of intensity!

Did you watch that ufc video with that guy last night? He trains in circuits he said.

While I think your workout is impressive, I think the most impressive part was remembering all of that! Ha! Unless you wrote it down lol


i have a monstermuscle workout log :D


yeah, i got the idea from Couture's program. ive done circuit style before, and tend to do crazier things on sundays at the gym bc its emptier and I have more freedom to roam, so did it today...plus needed to punish myself for missing 2 days!!!

[AJ010]

i have a monstermuscle workout log :D


yeah, i got the idea from Couture's program. ive done circuit style before, and tend to do crazier things on sundays at the gym bc its emptier and I have more freedom to roam, so did it today...plus needed to punish myself for missing 2 days!!!

That must be a heavy duty log if it can contain all of your workouts! :D

Yeah I saw his video last night I was like "hmmm interesting some1 should try it" hah. I think you did plenty of punishing bro, good ****!

[Radok]

Do you think you have gained or lost strength since you quit training like a powerlifter? Or maybe just stayed the same? You'll be down to 230 pretty soon.

[BPP]

12/20 Workout 1: Striking and Cardio

NOTE:
Began doing a stretching/flexibility routine twice per day, once before breakfast and again in the PM. Involves dynamic strethcing to the lower body, specifically the hips, and static stretching to the upper body. Not gonna post it, but it's just implied that that is done twice per day, every day.

Heavy Bag:
3 minutes x punching
rest 1 minute
3 minutes x punching + elbow strikes
rest 1 minute
3 minutex x punch, elbow and knee
rest 1 minute
3 minutes x punch, elbow, knee and leg kicks
rest 1 minute
3 minutes x punch, elbow, knee, leg and middle kicks, as well as straight kicks

rest 1.5 minutes

Treadmill:
1 minute warmup
2 minutes @ 3.0mph @ 3.0 incline
2 minutes @ 3.3mph @ 4.0 incline
2 minutes @ 3.6mph @ 5.0 incline
2 minutes @ 3.9mph @ 6.0 incline
2 minutes @ 4.0mph @ 7.0 incline
2 minutes @ 3.9mph @ 7.5 incline
2 minutes @ 3.8mph @ 8.0 incline
2 minutes @ 3.7mph @ 8.5 incline
2 minutes @ 3.6mph @ 9.0 incline
2 minutes @ 3.5mph @ 9.5 incline
2 minutes @ 3.4mph @ 10.0 incline
2 minutes @ 3.3mph @ 10.5 incline *maximal calories/minute*
2 minutes @ 3.2mph @ 11.0 incline *maximal calories/minute*
2 minutes @ 3.1mph @ 11.5 incline
2 minutes @ 3.0mph @ 12.0 incline
2 minute cooldown

Calories Burned: 411 (treadmill only)

NOTES:
-5:30am workout...went to gym, worked out and left when it was still dark, daybreak was on the drive home
-solid workout...wore my MMA type gloves for bagwork, still managed to skin a knuckle...forearm near elbow has a nice rawspot too
-strikes was working combinations, punch speed and endurance...knees working for precision and power...elbows for precision, kicks just to work them for now
-treadmill was a good workout, tried something dif today with the interval type workout, liked it

Overall Grade: B-

Current Weight: 233

[AJ010]

yooo that workout is awesome dude, very athletic ! youre on the road to being the next ultimate fighter :cool:

the only time ive "worked out" that early was when I tried to max my squat lol and I got stapled haha.

[big_baller]

Looks like you've step it up a notch on the cutting. Keep up the good work.

[BPP]

12/21 Workout 1: Cardio

Treadmill:
2 min warmup
3 min @ 3.0mph @ 2.0 incline
7 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0 incline
10 min @ 3.4mph @ 9.5 incline
20 min @ 3.0mph @ 13.0 incline
2 min cooldown

Calories Burned: 618

NOTES:
-good sweat, good session
-extended the higher intensity stuff and cut the first 20 min at the slowe/lower in half

Current Weight: 233.0

[AJ010]

Damn 618 nice job!

[BPP]

12/22 Biceps and Forearms

DB Hammer Curl: 25x15, 40x12, 55x10, 75x4

cambered curls: 60x14, 75x10, 85x10, 45 x 21's

1-arm DB Preacher curl: 25x12, 30x10, 35x 7R, 8L

Incline DB Curl: 25x8, 25x8

seated forearm curls: 45x20, 60x16, 65x15, 80x10

behind back 4-arm curl: 55x15, 45x18, 40x22

rev BB forearm curl: 25x10, 15x13

NOTES:
-decent workout, COLD gym in the AM!
-new vein in left forearm, fun stuff
-biceps were better, but still not a very good pump

Overall Grade: C+

Workout Time: 22 sets in 40 minutes at 6:30am

[BenT]

nice workouts lately bro!

cardio sessions looking good

[BPP]

12/23 Cardio

Treadmill:
5 min @ 3.0mph @ 2.0 incline
5 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0incline
10 min @ 3.4mph @ 9.5 incline
20 min @ 3.1mph @ 13.0 incline

NOTES:
-bumped it up to 3.1 mph instead of 3.0 on the incline...was dripping sweat
-good cardio

Calories Burned: 639

Current Weight: 232.0!

[AJ010]

congrats on being 232 pounds man!

[BPP]

12/24 XMAS EVE SQUATS AND DEADS

Sumo DL: 135x10, 225x6, 275x3, 325x2, 365x1, 385x1

12" squat lockouts/walkouts: 365x2, 455x2, 525x2, 605x2, 655x2

Box Squats: 185x5, 225x5, 250x5

Donkey Calf: STACK(400) x 15, 490 x 13, 535 x 9 SLOW reps

NOTES:
-sumos still learning..also hips were abit sore from my flexibility routines and cardio, so stopped at 385..but this is up from last time, and close to as much as ive done SUMO style
-squat walkouts were good, 12" rom on the lockout a bit more than usual
-box squats hips started to feel sore, got 3 good sets in, with higher weight and more reps than last time..slowly but surely i WILL get my squat and DL back up!!!
-donkey calf calves were a bit sore, but still managed to throw around a bit of weight
-slower paced today, focused more on the lifts than the speed aspect
-gym closed until Monday morning

Overall Grade: B-

Workout Time: 17 sets in 55 minutes

[AJ010]

Nice lockouts man! Whats 12"... half way from parallel for ya?

Awesome deadlift too man!! How much more did ya have left in ya?

[BPP]

12/26 Chest and Triceps

Incline DB Fly: 25x15, 35x13, 45x10

DB bench: 65x12, 65x12, 85x7

Smith Incline: 115x15, 140x10, 160x8, 135x15

Iso-wide chest(per side): 90x15, 125x10, 135x7

Cable Crossovers: 27.5 x 15, 32.5 x 14, 35x12

Pushdowns: 160x15 EASY, STACK(200) x 14(PR?), STACK x 6->170x6

Incline French Press: 55x13, 75x8, 45x18

NOTES:
-weak workout overall, but decent pumps
-pushdowns were strong today for first 2 sets tho

Overall Grade: C+

Workout Time: 23 sets in 37 minutes

[AJ010]

DAMN MAN you are crazy strong on pushdowns!!! Whats your secret? :)

[BPP]

DAMN MAN you are crazy strong on pushdowns!!! Whats your secret? :)

doing them heavy, every week, every triceps day for along time


and lots of tricep work from strongman from the past few years lol

[AJ010]

doing them heavy, every week, every triceps day for along time


and lots of tricep work from strongman from the past few years lol

Yeah I saw your tris...theyre huge dude

well you just did the stack 14 times, whats your next goal?

[BPP]

Yeah I saw your tris...theyre huge dude

well you just did the stack 14 times, whats your next goal?

20 reps :D

[BPP]

12/27

over 1 hour of flexibility work


12/28 Cardio

Treadmill:
5 min @ 3.6mph @ 3.5 incline
5 min @ 3.3mph @ 10.0 incline
5 min @ 3.8mph @ 6.5 incline
5 min @ 3.2mph @ 12.5 incline

Recumbant Bike: x 10 min medium intensity

Stairclimber: x 10 min medium-intensity

Treadmill:
5 min @ 3.7mph @ 4.0 incline
5 min @ 3.5mph @ 9.5 incline
5 min @ 3.8mph @ 7.5 incline
5 min @ 3.2mph @ 13.0 incline

NOTES:
-great sweat...
-bike felt it alot in the knees and legs, and didnt get a great sweat out of it, not a fan, never have been
-stairclimber was good but quite the quad workout, great sweat tho
-treadmill as alwas great sweat

Current Weight: 232.0

[AJ010]

12/27

over 1 hour of flexibility work


12/28 Cardio

Treadmill:
5 min @ 3.6mph @ 3.5 incline
5 min @ 3.3mph @ 10.0 incline
5 min @ 3.8mph @ 6.5 incline
5 min @ 3.2mph @ 12.5 incline

Recumbant Bike: x 10 min medium intensity

Stairclimber: x 10 min medium-intensity

Treadmill:
5 min @ 3.7mph @ 4.0 incline
5 min @ 3.5mph @ 9.5 incline
5 min @ 3.8mph @ 7.5 incline
5 min @ 3.2mph @ 13.0 incline

NOTES:
-great sweat...
-bike felt it alot in the knees and legs, and didnt get a great sweat out of it, not a fan, never have been
-stairclimber was good but quite the quad workout, great sweat tho
-treadmill as alwas great sweat

Current Weight: 232.0

NICE work dude!

Keep on keepin on