serious ars day Big pumps
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serious ars day Big pumps
[QUOTE=jonnyboy44;1012545123]serious ars day Big pumps[/QUOTE]
It was a good workout. I got some decent volume in. I love adding volume as my workouts evolve.
Day 14
Good morning. I took the day off yesterday to rest a bit. I woke up feeling off, so I just played it low key and basically ate whatever I wanted. Must have been a 4000 calories day. Does wonders for your mental state.
Anyway, back to normal today. I got some real good sleep in last night. I will have to condense my week a little now to make up for yesterdays workout. I will replace a cardio session with an iron workout
5am and out.
Squat
105 x 10
105 x 10
155 x 10
155 x 10
195 x 10
195 x 10
245 x 8
245 x 8
245 felt much better again this week. Day of rest yesterday helped, I'm sure.
SLDL
155 x 10
155 x 10
195 x 10
195 x 10
245 X 8
245 x 6. Had one more in me; but my back was feeling it a little.
Standing Calves
105 x 20
105 x 20
155 x 15
155 x 15
195 X 15
195 x 15
Goblet Squats
85 x 10
85 x 10
85 x 10
I would really get those squats up. I didn't plan on increasing the weight until I get a solid 10 out of 245. Progress just seems a little slow.
Pretty much felt like tossing last nights dinner during calves. Yes, calves. Lol.
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Cardio
25 minutes of HIIT
Day 15
Recomp
Up at 5 and into my home gym for some chest work
Incline DB Press
45x 10
50 x 10
65 x 10
70 x 10
75 x 9. Thought I had 10 and got stuck in the hole.
75 x 10. Got it
Up last set to 80 next week. I got the 75's up and out of the hole real easy today. Looking forward to 80's for reps.
Incline BB Press
155 x 10
165 x 9
175 x 7
185 x 4. Need 6 next week.
Decline BB Press
125 x 10
145 x 10
165 x 8
185 x 6
Weight and reps are both up today.
Rev Grip Flat Press
125 x 10
145 x 10
165 x 8
Still progressing and weight is up.
Low Cable Crossover - FST 7
30 x 12
30 x 12
30 x 10
20 x 12
20 x 12
20 x 11 + 1
20 x 12
Great finisher. Pump galore.
Overall, I felt very strong in the gym today. Not sure if it was the extra day in between arms and chest, taking Sunday off, the increased calories or some combination (probably). Regardless.
[img]http://24.media.tumblr.com/006303a5d83de85f415ca0c1c6d3920b/tumblr_meu6wrGVI91r3y6ldo1_500.jpg[/img]
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[QUOTE=jonnyboy44;1012545123]serious ars day Big pumps[/QUOTE]
did i put ars
ARMS
[QUOTE=jonnyboy44;1013905093]did i put ars
ARMS[/QUOTE]
I was goiing to fix it. But i thought it was funny enough to leave alone.
Typical Wednesday for me. I got up at 5am, drank some Scivation and hit the mill. Its freezing here.
25 Minutes of HIIT
15 Minutes of LISS
All performed on the treadmill this morning.
Diet continues to be very clean, on point and growing in calories.
I will post my back workout this evening.
[img]http://25.media.tumblr.com/tumblr_mcsnnaajAq1rj6hgto1_500.jpg[/img]
[img]http://25.media.tumblr.com/tumblr_mcwhn8NGY91qjzn9do1_500.jpg[/img]
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Day 16
Recomp
Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9
Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8
BB Row
135 x 12
185 x 12
205 x 9
205 x 8
185 x 10
135 x 15
HS High Rev Row
1 pps + 25 x 15
2 pps x 10
2pps + 10 x 8
2 pps + 10 x 8
2 pps x 10
HS ISO Low Row
2 pps x 15
2 pps +25 x 12
3 pps x 8
3 pps x 8
3 pps x 8
2 pps + 25 x 10
Seated or Single Arm
70 x 12 each side
80 x 10 each side
90 x 9 each side
100 x 9 each side
Hypers
BW x 12
25 x 12
25 x 12
25 x 12
Seated Calves
1 pps x 20
2 pps x 12
2 pps x 12
2 pps x 12 Drop -> 1 pps x 15
Nice volume tonight. Back felt huge.
Day 17
Recomp
I had a spectacular back session last night at my local gym. Recomp continues.
Treadmill: 25 minutes of HIIT; 3.8 and 9.0 mph @ 3%
Bike: 15 minutes of steady state
Tomorrow will be an arm day; followed by shoulders on saturday. I am mixing them to see how chest goes on Monday.
I will post a critique of my current physique tomorrow, present stats, macros for this past week as well what is in store for the week to come.
Ciao
[img]http://25.media.tumblr.com/tumblr_m7r0n8imNv1qh2qfio1_500.jpg[/img]
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[QUOTE=DocJekyll;1014953733]Day 16
Recomp
Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9
Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8
BB Row
135 x 12
185 x 12
205 x 9
205 x 8
185 x 10
135 x 15
HS High Rev Row
1 pps + 25 x 15
2 pps x 10
2pps + 10 x 8
2 pps + 10 x 8
2 pps x 10
HS ISO Low Row
2 pps x 15
2 pps +25 x 12
3 pps x 8
3 pps x 8
3 pps x 8
2 pps + 25 x 10
Seated or Single Arm
70 x 12 each side
80 x 10 each side
90 x 9 each side
100 x 9 each side
Hypers
BW x 12
25 x 12
25 x 12
25 x 12
Seated Calves
1 pps x 20
2 pps x 12
2 pps x 12
2 pps x 12 Drop -> 1 pps x 15
Nice volume tonight. Back felt huge.[/QUOTE]
/\ /\ /\ /\ This makes my back workout this week look like a warm up. Im back to volume next week
I love volume.............
Most of my workouts will start to grow now, as i continue to eat more and more.
A cup of whole wheat pasta and 17.5 ounces of 96/4 meatballs.
Mmmmmmmm, it's good to be back.
Pull-ups look great. 21xBW is pretty damn good.
[QUOTE=baker;1015272203]Pull-ups look great. 21xBW is pretty damn good.[/QUOTE]
Thanks B!
Trying to get the subsequent sets up now.
Day 20
Recomp
I just realized somewhere along the line I ****ed up my day count. Anyway, today is day 20.
5 am, mixed up some sciavation and headed into the gym for some arm work.
Went a little something like this:
Close Grip Press
105 x 10
105 x 10
155 x 10
165 x 10
175 x 9
185 x 7
Go directly to 165 next week after warm up.
Skulls
80 x 10
90 x 10 (last rep was difficult)
90 x 8
90 x 7
Seated DB French Press
60 x 10
65 x 10
70 x 10
Increase to 70/75 nexy week after 60.
Rope P/D
70 x 12
80 x 10
90 x 9
100 x 8 -> drop 70 x 8 -> drop 50 x 9
Sick
Dips
Due to time constraints I elected for no dips this morning.
BB Curls
60 x 10
60 x 10
70 x 10
80 x 10
90 x 9
All reps up. Drop second set of 60 next week.
Seated DB Curl
35 x 10
40 x 8
45 x 8
45 x 7
Cable Curl
80 x 12
90 x 10
100 x 8
110 x 6
Concentration Curl
30 x 8
25 x 10
25 x 9
30 x 8
Decent work. I am still playing around here a bit. My biceps are getting a great pump. But i dont feel as though my triceps are. I know i will add meat with the CG and Skulls; but i rather enjoy a skin blistering pump. I will be rethinking my triceps work over the weekend.
Weight in the morning at a smooth 205. My body fat is at about 14%. I might be dipping a little below; but lets keep it there for now.
I feel good. I look good in the mirror. If the abs were popping I would almost be beach ready. And ****, its only January!!!
Tomorrow we will get some serious shoulder work in. Time to keep the diet clean over the weekend.
Happy Friday. Time to play....
[img]http://25.media.tumblr.com/tumblr_mbzodlpMi31qh46g8o1_1280.jpg[/img]
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A week in review - Nutrition
Friday
2293 Calories
47.4g of Fat
228.4g of Protein
227.8g of Carbs
Saturday
2010 Calories
32.4g of Fat
182.1g of Protein
266.1g of Carbs
Sunday
3075 Calories
123.8g of Fat
155.9g of Protein
258.8g of Carbs
Monday
2292 Calories
50.2g of Fat
249.9g of Protein
239.8g of Carbs
Tuesday
1942 Calories
41.4g of Fat
248.1g of Protein
170.7g of Carbs
Wednesday
2402 Calories
44.1g of Fat
299.9g of Protein
242.5g of Carbs
Thursday
2406 Calories
48.1g of Fat
306.1g of Protein
226.2g of Carbs
A little light on 2 days and heavy on 1, and 4 right there. All in all a good week. All of the calories were pretty clean.
Sunday had a cheat meal in it. As you can see by the days fat total (which, by some standards, still isnt terrible) and the carbs to protein reversal.
This week will be 2,300 - 2,500. Aiming to get a closer to a 80/80/20 split.
Cheers.
[img]http://25.media.tumblr.com/tumblr_m69i3eSmNl1r61q5ko1_500.jpg[/img]
I was able to pull 30 minutes of sweaty ass cardio out tonight before dinner.
All HIIT.
Day 21
Recomp
5:30 rise and hit it. Only rolling on a few hours this morning. Late night ;).
Seated Military Press
65 x 10
65 x 10
125 x 10
145 x 10
165 x 7
175 x 4
145 x 10
A little weak this morning. As to be expected I guess.
BB Front Raise
40 x 12
50 x 12
60 x 12
60 x 12
Seated Side Laterals
25 x 12
30 x 10
30 x 9
25 x 12
Cable Laterals (Behind Back)
20 x 10 each side
20 x 12
20 x 12
30 x 8
Incline Reverse Flyes
45 x 12
45 x 12
50 x 10 + 2
50 x 9 + 3
Face Pulls
80 x 12
90 x 12
100 x 12
110 x 10 + 2
Raise the weight next week.
DB Shrugs
60 x 12
60 x 12
70 x 12
70 x 12
80 x 12
90 x 10
90 x 10
90 x 10
90 x 10
100 x 9
100 x 10
100 x 9
$hitty start; but a great session.
Noticing some increased vascularity during my work out. Mostly in the arms, as they are my only uncovered body part. Lol
The military press pissed me off so much that I added at least a set to everything else.
[img]http://24.media.tumblr.com/tumblr_md3d3ljryA1rpqy2eo1_500.jpg[/img]
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Saturday afternoon brought 30 minutes of cardio.
My appetite has gone through the roof lately. I went over yesterday and I probably will again today.
Day 22
Recomp
Squats
135 x 10
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
Had to use the smaller squat rack this morning. Couldn't get into the cage; so I had no real safety. And therefore, l couldnt press the weight up. Next week.
Leg Press
4 pps x 20
5 pps x 15
6 pps x 12
7 pps x 10
8 pps x 8
Whooooo. Quads are a bit pumped.
Hack Squats
1 pps + 25 x 10
2 pps x 10
2 pps + 25 x 8+2
Legs were just about fried at this point.
SLDL
135 x 10
135 x 10
185 x 10
185 x 10
Seated Curls
90 x 12
110 x 12
130 x 10
Standing Calves
120 x 20
140 x 15
180 x 15
220 x 15
240 x 12
Seated Calves
2 p's x 20
2 + 25 x 18
3 p's x 12
3 p's x 12
HS MTS (Double) Crunch
70 x 20
80 x 15
90 x 10
90 x 10
Great workout this morning. Really crushed my legs. I wish I was able to press the squats up a bit today. Hopefully next week.
Tomorrow will be chest in the am. I have a meeting in the evening, so no cardio tomorrow at all.
Great effort on legs today!
[QUOTE=tsoden;1016654583]Great effort on legs today![/QUOTE]
Thanks for the kind words!
I feel like I am just starting to hit my stride.
Wow. Thats some serious volume. Good work.
[QUOTE=lunchbreak;1016998823]Wow. Thats some serious volume. Good work.[/QUOTE]
Thanks man. Trying to eat up all these new calories and put them where they should rightly be.
Hoping to make some massive gains from here until mid-April.
Day 23
Recomp
Up at 5 and into my home gym for some chest work:
Incline DB Press
45x 10
50 x 10
65 x 10
70 x 10
75 x 10
80 x 8
Got the 80's up this morning for some pretty good reps.
Drop the 65's next week and go right to 70 after warm up.
Incline BB Press
155 x 10
165 x 9
175 x 6
175 x 6
The new DB work prior to these sets really taxed me. Not going to hit 185 this week - 175 x 2
Decline BB Press
125 x 10
145 x 10
165 x 9
185 x 5
Rev Grip Flat Press
125 x 10
145 x 10
165 x 8
Low Cable Crossover - FST 7
30 x 12
30 x 12
30 x 10
20 x 12
20 x 12
20 x 11 + 1
20 x 12
My shoulders and left triceps were bothering me from the bb incline press on. I will ice them all week and and sinew on them. I think that shoulders on Saturday followed by chest on Monday is a bad idea. Back to the original plan.
Worked through some discomfort this morning; but still thought I got a decent workout in. My chest was pumped format of it.
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Day 24
Recomp
My meeting last night went past midnight. Needless to say i skipped am cardio and opted for rest. My legs are little sore from Sundays workout any way. I will hit the mill very hard tonight before dinner.
Weight is hanging aroud 205 - I feel like i am holding a bit of water though. I am going to try to keep my sodium a bit lower. I hate when my weigh doesnt move, but look a little soft in the mirror - daily struggles....
Tonight - Cardio
Tomorrow - AM Cardio and PM Back session.
Thursday Cardio - AM and PM
Friday - AM Shoulders and PM Cardio
Saturday - AM Arms. I am then taking a much needed recharge trip to Atlantic City. I will keep the diet clean. But for a few drinks, whilst having some fun....
Sunday - Afternoon - Legs.
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Tuesday Evening
Cardio: 30 mins of HIIT
Day 25
Recomp
AM Session
HIIT on the mill for 25 minutes: 3.8 and 8.5/9.0 @ 3% grade for the duration.
Biked for 15 minutes of steady state.
40 minutes total.
Jeans felt "lose" this morning.
PM Session - After the office. Looking to absolutely smash my back tonight.
[img]http://25.media.tumblr.com/tumblr_m6514qjGJi1rqgfo1o1_500.jpg[/img]
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Recomp
Pull Ups
BW x 21
BW x 14
BW x 10
BW x 9
Lat Pull Down
115 x 12
130 x 12
145 x 10
160 x 8
These have been feeling a little weak lately. May not be allowing enough recovery from the pullup sets.
BB Row
135 x 12
185 x 12
205 x 9
205 x 8
185 x 10
135 x 15
HS High Rev Row
1 pps + 25 x 15
2 pps x 10
2pps + 10 x 8
2 pps + 10 x 8
2 pps x 10
HS ISO Low Row
2 pps x 15
2 pps +25 x 12
3 pps x 8
3 pps x 8
3 pps x 8
2 pps + 25 x 10
Seated or Single Arm
70 x 12 each side
80 x 10 each side
90 x 9 each side
100 x 9 each side
Start with 80's next and try for 110 on the back end
Hypers
BW x 12
25 x 12
25 x 12
25 x 12
Calves
1 pps x 20
1 pps x 20
2 pps x 12
2 pps x 12
2 pps x 12
2 pps x 12
Great workout this evening. Super pump in my lats. I did the single arm DB rows up against the rack and my veins were popping everywhere tonight - forearms, biceps, even around my elbow. I guess I am shedding some body fat. There was a little M'rin goin on.
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