Wow, a huge huge change since August.
Many do see the effort you have put in and how much dedication you have
I bet that was a hard decision, that took alot of thought but i dont think you will regret it at all, your going to grow and kill it
Do you know when you will compete or just keep growing until your happy?
Well done for the work you have achieved so far
Thanks guys.
You have no idea how hard it was to abandon the idea if competing. Of feeling like I wasn't good enough. Like I could've worked harder somewhere. I know it is nonsense, because I can look back with the utmost confidence and say at every turn, "I have given all I have to give, and then I gave some more."
My body is tired and beat up. It needs rest, calories, and an unrelenting pummeling from the sick workings of my mind and drive.
I have chosen my show, and am about to swipe my card as we speak to sign up and register. October 19th, 2013. It's done...I'm in there. Time to really hammer down.
Date is picked! Lets roll!!!
[QUOTE=The Solution;1024284273]Date is picked! Lets roll!!![/QUOTE]
Picked and paid for!
TS FTW!!!
Had to be in the gym by 630am because my son was having oral surgery where he needed to be put under at 11am. I enjoyed training that early. The gym is far more quiet, and no one bugged me for my squat rack. I finished this workout in about 90min which is on the short end for me. Feelin good today.
Macros have been raised to 275p/305c/55f as of yesterday. Gonna slowly reverse out of the 7 month deficit and find a home at a reasonable maintenance.
The routine for the next two weeks has been written and will be less volume than usual. Hit some isolations, let my body recover a bit, and do almost a pseudo-deload. After next week...volume that would make Alex Kikel cringe : ) I aspire.
Weight: 179.0
Transition week:
Legs Week 1:
Squats:
(RPE 8 - 5reps)
15reps x 3 -just bar warm up
135x5 (x2)
155x5 (x2)
175x5 (x2)
185x5 (x2)
205x5 (x2)
225x5
245x5
265x5
275x5
285x5
(RPE 9 -3reps)
285x3
295x3
305x3
315x3
Single Leg Split Squats: (3x12 each leg)
135x12 (x3)
Superset:
Ham Curl/DB SLDL holds
240x15/30sec hold x3
255x15/30sec hold x3
270x12/30sec hold x5
285x15/60sec hold x3
Those holds at the base of the SLDL movement are rough. I used a 12kg kettlebell and I thought my hams might seize up and never work again. The stretch was great. Really wish I hadn't done a stupid amount of SLDLs yesterday though. My hams were already hurtin.
Leg Extension:
(MYO reps- push 15 rest 10sec +5 myo til you can't push 5 anymore.)
155x15
+5 Myo (x 12 or 13 rounds)
The pump was insane. Actually had a hard time walking when I was done. My quads were smoked!!!
Core:
Quintuple Set:
Sit ups: 15front/10left/10right/10front
Mason Twist: 12kg kb x20
Side Raises: 46kg kb x15 each side
Incline Planks: 60sec plank
Hanging Leg Raises: 10
2 rounds of this superset. No rest between exercises. This doesn't seem like a ton of reps, but man was I spent at the end of it.
Nice um deload :confused: :D
[QUOTE=HARRYBEAST;1024766783]Nice um deload :confused: :D[/QUOTE]
That's what it felt like. I didn't crawl out to my car like usual. Seemed like a beginner's day lol.
20 sets of squat is a deload? i must be the biggest pussy ever!
[QUOTE=The Solution;1024805233]20 sets of squat is a deload? i must be the biggest pussy ever![/QUOTE]
It wasn't followed by 16 sets of bench and 18 sets of deads. Sounds pretty deloaded to me : )
Transition Week:
Chest and Delts:
DB Flat Bench: (15,10,12,10)
45x15 (x3) -warm up
60x15
70x10
65x12
75x10
Presses felt clean today. Could certainly push more weight, but then I lose the focused connection.
Hammer Incline Machine: (15,10,6-drop last set AM)
45+10 each side x15
45+25 each side x10
45+45 each side x6-drop set
-45x15
Superset:
High Cable Flies/Upright DB Rows
50lbs x10/45lbs x10
(x3)
I usually have done upright rows with either BB or straight bar on cable tower. I really liked them with the DBs. It was far less tension and torsion on the wrists. Was able to really contract each side.
Machine Shoulder Press:
(Each arm is independently moved with independent weight. All sets are drop sets.)
70x10- drop set
-70x10 (weight felt fine. I stayed there)
90x12-drop set
-70x12
90x15-drop set
-70x15 (this one was rough)
70x15-drop set
70x10-drop again
60x8
DB Straight Arm Side Laterals:
(Myo Reps- 15reps +5myo.)
(Myo rest period is 10sec)
17.5 x 15 +5myo
I lost count, but it was somewhere in the 35-40 extra Myo sets. My arms felt as if they may fall off at any moment.
Rear Delt Flies on pec deck:
(15,12,15,10)
100x15
120x12
110x15
130x10
Last rep on all sets was held at extension for as long as possible.
Delts are shredded! So pumped.
I'm feelin great about my pushes today. I need to break the mental barrier that my pushes suck, and get it into my head that I can destroy these days as much as I can hammer a leg day. My push volume is about to go through the roof, because it's blatantly apparent that it's my chest and delts that need to come up. I'm on it.
You find the holds, slow negatives play a huge part for your chest and shoulders on upper days? Ever since i started with TSG and tried those methods with 3-5 second negative and holds my chest has been on FIRE.
[QUOTE=The Solution;1025372743]You find the holds, slow negatives play a huge part for your chest and shoulders on upper days? Ever since i started with TSG and tried those methods with 3-5 second negative and holds my chest has been on FIRE.[/QUOTE]
Since I've really just started adding them in, it's hard to tell how effective it has been strength-wise, but I can certainly notice an endurance difference. Spending that much time under tension has allowed my normal reps to feel like a cakewalk. I will continue to add TUT training to my upper. I can't see any negatives to doing so. I would imagine both strength and size would increase through these methods. At least, logically that makes sense to me.
[QUOTE=The Solution;1024805233]20 sets of squat is a deload? i must be the biggest pussy ever![/QUOTE]
LOL This! :D
I also laughed hard and the making Alex cringe because of the volume you're going to be putting in hahaha. If you don't start writing everything in 48 font underline bold and smashing the keys as you type he might still have you beat! :p
Great pics by the way, looking good! October will be here soon enough!
[QUOTE=jpfaherty;1025670083]LOL This! :D
I also laughed hard and the making Alex cringe because of the volume you're going to be putting in hahaha. If you don't start writing everything in 48 font underline bold and smashing the keys as you type he might still have you beat! :p
Great pics by the way, looking good! October will be here soon enough![/QUOTE]
I use my phone pretty much exclusively to update, so I'd prefer to not smash it lol.
And yeah, I think it was a good move to let the body rest and then do an actual contest prep from a solid base, and not a contest prep tacked on to a hardcore fat loss run and then a recomp. Thanks man, I've got a long way to catch up to most of you guys, but I'm comin ; )
Transition Week:
Back:
Today's focus is mainly on building up those wings. I'm tryin to look like a flying squirrel up in here.
T-Bar Row: (15,12,10,10)
2plates x10 (x3) -warm up
3plates x15
3plates x12
3plates +25 x10
4plates x10
Close Grip Pulldown: (10,10,10,15)
100x10
110x10
130x10
130x15
Slow and controlled on these. Felt great.
Close Grip Low Rows:
(First 3 sets TUT 3sec con/3sec neg)
80x10 (x3) -TUT sets
(Next 5 sets...15,12,10,10,10)
100x15
110x12
120x10
130x10
150x10
TUT sets smoked my bis. My arms certainly felt that.
Chin-ups (bw only):
3x10
Rack Pulls: (3x6)
315x10
405x8
455x6
I had planned on pulling an extra set for 495x6, but I looked up at the clock and realized I was out of time.
Overall:
A really solid session. Feeling the extra calories. Not mad about it. Big ass lats on the way!
On another note, Team AppNut sent me their Drive product which I'm currently running a log for, and since they enjoyed my last log for Black Cats, they're sending me a full size bottle of HGHup which I'm gonna run alongside the Drive. Not mad about that either. Free stuff pleases me lol.
Strong session in here... well done!
[QUOTE=Gym God;1026242073]Strong session in here... well done![/QUOTE]
Thanks DoubleG...I just keep showin up.
People that have seen my transition from my old self to my new one ask me, "How did you get into this kind of shape coming from where you were?"
I tell them the truth, "I just keep showing up."
Your sessions are lookin killer too, man. Sh*t, YOU are lookin mean as hell right now too. I aspire.
Transition Week:
Arms:
BB Curls: (15,12,10,10)
60x15
70x12
80x10
90x10
My bis are still a little roughed up from back yesterday. Feelin it already.
Superset:
Seated Incline Curls (3sec concentric, 3sec eccentric)/Standing DB Hammers
20x15/22.5x15
20x15/25x15
20x15/25x15
20x15/27.5x15
EZ Bar Skullcrushers: (15,12,10,10)
80x15
90x12
110x10
120x10
Superset:
Overhead Rope Extensions/V-Bar Pushdowns
80x15/60x15
90x15/60x15
100x25/60x15
Cardio:
Rocked 20min of Incline Intervals at a fairly high pace today.
My weight has actually stabilized at 178-180, and that's with a raise in nutrition and zero cardio. My body is grateful for the rest, and I'm gonna have a much better base to come from this time.
And that's it. Short day today. I am not really a fan of a day dedicate to just arms, but just doin what needs done. My arms were ridiculously pumped. To the point where taking my shirt off in the locker room was quite the chore, cuz I couldn't lift my arms that high, or behind my head.
Woke up feelin great today. I'm in it!!!
Transition Week:
Legggggsssssss!!! :
Superset:
Squats/Hack Squats
(RPE8 -6reps/ 10reps)
135x10/1plate +25 x10
155x10/1plate +25 x10
185x6/1plate +25 x10
185x6/1plate +25 x10
205x6/1plate +25 x10
205x6/1plate +25 x10
225x6/1plate +25 x10
225x6/1plate +25 x10
245x6/1plate +25 x10
245x6/1plate +25 x10
275x6/1plate +25 x10
275x6/1plate +25 x10
135x25/1plate +25 x15
Seated Ham Curls:
(15 heavy -10 light-15 heavy- 10 light...that's one set...3 sets)
255x15/165x10/255x15/165x10
(x3)
That was some of the most painful Ham work I've ever done.
KettleBell SLDL Static Holds:
(15 sec holds for reps 1-4, 60sec hold on rep 5)
36kg x5 (x4)
36kg x10
These felt so great (and by great, I mean horrific) last week that I had to do them again.
Superset:
DB Single Leg Squats/Incline Leg Press
(15/15)
40lb x15/3plates per side x15
(x3)
Sled Pulls/Pushes:
(Length of area is 45ft. Pull length, then push it back.)
-5plates
-6plates
-7plates
-7plates +25
-8plates +25
-9plates +25
[img]http://s20.postimage.org/6apcwdt4p/image.jpg[/img]
You're an animal! That's a lot of reps! P.S. make your pictures bigger!!
I wanna try the sled! I need a cooler gym :D
The Squat/hackSquat Combo had me almost hurling myself, the Leg curls after that must of been insane.
[QUOTE=curjo;1027899073]You're an animal! That's a lot of reps! P.S. make your pictures bigger!![/QUOTE]
Thanks man, I like leg day : )
And I did resize it. Stupid uploader. I'll fix it tomorrow.
[QUOTE=jpfaherty;1027908953]I wanna try the sled! I need a cooler gym :D[/QUOTE]
Man, forget the gym. I can't wait til it's nicer outside and I can use my personal sled at the park. There's pics of it earlier in the log. It's a beast!!!
I built it for under $50.
[QUOTE=The Solution;1027931023]The Squat/hackSquat Combo had me almost hurling myself, the Leg curls after that must of been insane.[/QUOTE]
The squats were fine. I kept the weight light on purpose so I could really focus my quad contractions.
Those leg curls tho...fuuuuuuuuk them things. I won't be able to fully extend my legs in the morning. Luckily tomorrow is chest/delts. No legs needed other than to walk to the next set of equipment.
It's a good looking sled!
[QUOTE=TakedaShingen;1028014013]Man, forget the gym. I can't wait til it's nicer outside and I can use my personal sled at the park. There's pics of it earlier in the log. It's a beast!!!
I built it for under $50.[/QUOTE]
[QUOTE=LemonRush;1028090223]It's a good looking sled![/QUOTE]
Thanks man. It's handled everything that I've thrown at it so far. I dig it. When I saw they were $100/$130/$150, I said uh uh...I build one myself. So I did : )
[QUOTE=TakedaShingen;980541263]Day 6:
Here's my sled. I made it a couple week ago. It works like a champ. Cost me under $50, rope included.
[img]http://s10.postimage.org/5fhi34blh/image.jpg[/img]
[img]http://s8.postimage.org/iiv4wudlt/image.jpg[/img]
[/QUOTE]
Looks good, knowing me i would have some kind of accident with it ha
Your leg workout sounds brutal, as everyone is saying you love the volume
You sure show that you can handle the high volume no problem.
Keep it up
My shoulder was hurtin like hell yesterday. I figured a day of laying off it would resolve the issue. Man, was I wrong. My left shoulder was in agony from the moment I woke up. But, I sucked it up and did chest and shoulders. Just kept the weight down and kept the focus tight. Got some great contractions today.
Transition Week:
Chest/Delts:
Superset:
Incline BB/Arnold Press
(12/8, 12/8, 18/15, 10/8)
3 warm up sets at 95x20
135x12/35x8
135x12/35x8
135x18/35x15 -painful!!!
165x10/35x10
DB Front Raises:
(12, 12, 8, 12)
25x12
25x15
37.5x15
35x40!!!
The first couple sets, my shoulder was feeling rugged. I told it to quit its bitching, and after that...well, you see : )
Superset:
Smith Flat Bench/Static Hold Push-ups
(All weights are plate weight. Static hold push-ups are done to fail, and at fail, drop to knees and hold push-up to fail a second time. Sets 2,3, and 4 are done with a plate on my back.)
140x12/Static Fail
140x15/Static Fail +25
170x12/Static Fail +25
190x7/Static Fail +45
Last set should've been 190x8, but my shoulder was smoked. I barely racked that last rep.
And that's it. BUT, since I can't stand this only one day a week working legs, I decided I'd go back into it just to make sure I was really done.
Legs...revisited!!!
Superset:
Walking BB Lunges/Incline Leg Press
(All walking lunge sets are done step, step, double squat, step, step, double squat...repeat.)
Ready? FKN GO!!!
12lunges x70lbs/8plates x20
12lunges x70lbs/10plates x15
12lunges x70lbs/14plates x15
Wooooooo!!! That's exactly what I needed to make my day better. When in doubt...fkn legs!
Weight: 181lbs
Feelin great. Shoulder hurts like a b*tch, but I'll be fine. I'm on this ish.
Transition you say? Looks like more volume!