Sculli's log

[sculli]

Decided to start up a new log. I've been training a lot of high rep and cardio for the past few months with not much heavy stuff. That was due to training for APFT, we'll that's done so now I'm going back to the heavy stuff.

My main goal right now is stregth but I know I will add size as well. I'm 211 as it is without even training heavy lately and I don't want to go above 220. Want to get strength up and 'clean bulk' essentially.

Not sure of my current maxes on anything but bench is probably around 315 - 320. What I'm doing with the workout below is getting used to heavier weights and preparing for going into a 5x5 style workout later on. I'm at the tail end of my deployment with the military so at some point I won't have computer access and that means I either don't have computer access or I'm on vacation for the holidays (going on vacation as soon as I return home, I'll still train but probably won't post).

Workout format will be the following:
Sets Reps Rest
(minutes)


Monday Snatch-Grip Jump Shrug 3 3-5 3-5
Barbell Squat 5 4-6 3-5
Push Press 3 6-8 2-3
Back Extension 2 10 1-2

Tuesday Bench Press 4 4-6 3-5
Pullup (or Lat Pulldown) 4 8 2-3
Dumbbell Shoulder Press 2 12 1-2
Barbell Curls 3 10 1-2

Thursday High Pull 3 3-5 3-5
Front Squat 3 6-8 2-3
Romanian Deadlift 4 6-8 2-3
Lunge 3 10 1-2

Friday Dumbbell Row 4 6-8 2-3
Dumbbell Incline Bench Press 3 10 1-2
Lateral Raise 3 12 1-2
Lying Triceps Extension 3 10 1-2


I'll also do some cardio a few times a week. Not going to kill myself with the cardio though as I've been doing that enough pretty much all year.

[sculli]

I keep it pretty simple with the supps as I don't have access to much here. Also don't want to blow a lot of money right now either.

What I'm taking right now is:

Higher Power Whey protein (chocolate) - this is my fav protein powder I take 2 scoops in the morning or during the day and 2 after my workout (sometimes pre-workout too). It depends on what I'm eating that day.

multivitamin - I take a generic multi (hey I get it for free) 2x a day

fish oil - shoot for 6g a day in divided doses

glucosamine/chrondroiten - usually take 1500mg / day depending on my joints

bulk BCAA - 5g usually taken pre-workout

glutamine - I was using this to preseve muscle when I did the high reps and crazy cardio. Don't really need it now but I'm just going to use up what I got.

Zinc - I take 50mg at night (can't find ZMA here and they don't carry Mag)

Ginseng - I take some ginseng supp that's got other stuff in it, supposed to be good for energy/memory. Probably will just use up what I got since it doesn't seem to do much.

That's it for now. I'll add creatine in a couple of weeks, most likely Prolab's mono but I'll see what I can find (not much selection where I'm at).

[sculli]

snatch grip jump shrug - 115x5 135x5 185x5 - this was easy, never did these before just trying to get used to it

Squat with manta ray - 185x5,5,5,6,6 - my knee is messed up so taking it easy on legs at first. Going to take it slow until knee heals.

Push Press - 135x8,8 155x8 - these were pretty easy, could have done much more

swiss ball back raises - bwx10,10 - kind of awkward, I may switch these out for good mornings at some point

[sculli]

Bench 245x5,5,6,4

wide pullup 215 (bodyweight w/clothes on) x 8,8,8,8


seated dumbell press 35x12,12


barbell curl 80x10,10,10


for 'cardio' or GPP I carried 4 heavy duffle bags about 40 lbs a piece 1/2 mile distance carrying 2 at a time. I moved 1/2 way across the base to get ready to go home soon. I figured I'd carry my **** rather than throw it in a truck and call it part of my workout. haha

[sculli]

High pull 115x5 135x5 155x5 155x3

front squat 155x3, 135x8,8

romanian deadlift 155x8,8,8,8

lung 20lb dumbells x 10,10,10


ab crunches on swiss ball bwx25,25,25


Sucky workout. I forgot my knee brace and could barely do anything without it. added the crunches on the swiss ball so I wouldn't feel like I totally wasted my time.

[sculli]

Added a rest day. Got caught up with a bunch of work **** and need the rest. Going to hit it hard tomorrow though.

[sculli]

db row 65x 8, 75x8, 80x8,8

db incline bench 55x10,10,10

lateral raise 20x10,12,12

lying tricep ext 75x10, 95x10,10


ABS - did a bunch of various abs

[sculli]

20 minutes HIIT cardio

[sculli]

Snatch grip jump shrug 185x4,5,5

Squat 205x4,4,4,4 - knee not feeling to good on these at all

push press 165x6,6,6

back raise on swiss ball bwx10,10


Added creatine today. Just plain old creatine monohydrate. Haven't used creatine in a few months so expecting some decent gains from it, I usually respond well.

[sculli]

bench 245x6,6,6,4 - last set I cut short it was pretty tough might have needed more rest between sets

pullup 213x8,8,8,8 - pretty easy

db shoulder press 40x12,12 - too easy


BB Curl 95x10,10,7 - stopped last set short due to too much cheating biceps felt good pump though


Abs - did a few easy sets of various ab exercises

[sculli]

Took a few extra days off to heal knee and I have been feeling ****ty.
I think it paid off since I'm feeling better now. I took it easy on the knee again but it felt pretty good.


High Pull 155x5, 165x4, 175x4

Front Squat 115x6,6,6

Smith Machine Romanian Deadlift 135x8, 155x8, 175x8, 185x8

lunge (with dumbells) 25x10,10,10

[sculli]

Dumbell Row 80x8, 85x8,8 90x8

dumbell incline bench 60x10,10 70x10


dumbell lateral raise 25x12,12,12


lying tricep press 95x10,10,10


felt good today creatine must be kicking in b/c everything seemed really light. Chest shoulders and triceps had good pump too.

Also did some light cardio too. Tomorrow I'm planning to do some HIIT cardio and abs.

[sculli]

Snatch Grip Jump Shrug 185x3, 205x3, 215x3


Box Squat 205x5, 225x4, 245x4, 275x4, 285x3

push press 135x6, 165x6, 175x6

back extension bodyweight x 10,10


knee finally felt 100% today. Squats felt good, I cut the last set short though I didn't want to overdo it. good day overall. So far I have gone totally raw, no belt or knee wraps etc. Don't plan on adding anything for a while either unless I have to.

[sculli]

Bench 225x4, 245x4, 255x4, 265x4

pullup bodyweight x 8,8,8,8

db shoulder press 40x12,12

bb curl 75x10, 85x10,10

Finished up with a bunch of Ab work

[sculli]

High Pull 165x3,3,3

front squat 115x6,6,6


Romanian Deadlift 115x8 155x6 175x6


dumbell lunge 30x10,10,10

[sculli]

db row 80x6, 90x6, 95x6, 100x6

db incline bench 70x10, 80x10, 10


lateral raise 30x 12,12,12


hammer tricep 50x10,10,10


abs and light cardio 20 minuts

[sculli]

Snatch grip jump shrug 205x5, 225x3,3

Squat 205x6, 225x6, 245x4, 275x4, 285x4

push press 135x6, 155x6, 175x6

back extension bw+10 x 10,10

[sculli]

Bench 225x5, 245x4, 265x4, 275x4

pullup 216x 8,8,8,8 (last set with underhand grip all others overhand)

db shoulder press 45x 12, 12

machine preacher curl 50x12, 70x10,10

[sculli]

db Row 90x6 100x6, 110x6,4

db incline bench 80x10,10,10

lateral raise 35x12,12,12

hammer tricep ext 80x10,10,10

abs

[sculli]

20 minute cardio on Thursday high intensity


Friday:

high pull 165x3,3,4

Front squat 135x6,6,6


romanian deadlift 135x6, 155x6, 175x6, 185x6

[sculli]

Switching things up a bit now. Trying some different things for a little while. I will only be able to post a few more workouts until my deployment is over and I finally fly home. Going to be traveling a lot so I'm not sure when I'll be able to post again after this week, probably not until the New Year. Anyway, my progress has been good lately. I had two people accuse me of steroids this week alone and they were not too small themselves. I guess that's a good thing. I weighed in at 213 yesterday and seem to have pretty low BF although I don't know what it is exactly.


Bench 45x12, 135x10, 185x8, 225x6, 285x3, 205x6, 155x8, 135x10,12 - not too bad, could have done a little more but not quite used to the volume. Good pump.


flat db bench 80x9,8,8


flat fly 40x8,8,8,8


cable crossover 25 (50) x 12,12,12,10


pushdown 60kg (132 lbs?)x 15,15


Overall this workout was pretty good.