Not Another Workout Journal

[whitesox3223]

GUISE i think my calves are finally starting to take a little shape!

I rarely worked my calves before recently because I hear everyone say how they barely respond to training, are mostly genetics, etc

but whaddya know. i think DC style calve training really does the trick

[BaGeL23]

Originally Posted by whitesox3223

GUISE i think my calves are finally starting to take a little shape!

I rarely worked my calves before recently because I hear everyone say how they barely respond to training, are mostly genetics, etc

but whaddya know. i think DC style calve training really does the trick

Glad to hear brah. I know a lot of people complain about how hard they work their calves, nothing happens. It's good to know there are exceptions

[whitesox3223]

Preworkout:
Vasocharge
12oz Water

Intra-workout
3.5L water
4 scoops Grape Xtend

Incline Dumbell Press: LT- 70's x 16, 4, 2....TT- 70'sx 17,5,3
BB Military press: LT- 95 x 16, 6 ,5... TT- 95x16,7,5
Dips: LT- BW x 20, 10, 5...TT- BW+25x 17,7,4
Widegrip pull ups: LT- BW+25 x 16, ?, ? .. TT- BW+35x13,5,3
Oldschool Tbar rows**- LT- 125 x 22 (used 25's for extra ROM) TT- 130x14

Postworkout:
2 scoops Whey
30g Waxy Maize starch


- First thing to note is that I was yawning throughout the workout. so I think I could have done better had I not needed to stay up doing homework

-** Last time for the t-bar rows, I did them old-school style with a bb and v-bar attachment. Today..for whatever reason.. I decided to use the cybex tbar row. the cybex machine seemed much harder. I didnt use the best judgment picking the weight based on that. Furthermore.. I had much better MMC with the old school rows. In summary, FFUUUUUUU



Better luck next time I guess

[whitesox3223]

Preworkout:
Vasocharge
12oz Water

Intra-workout
3L water
4 scoops Grape Xtend

BB Curl: LT- 85x18, 4, 2... TT-85x 20,7, 4
Hammer Curl: LT- 30sx22 ... TT- 35sx20
Leg Press Calves: LT-220x12 ... TT-240x12 (DC style)
Romanian DL: LT- 225x18....TT-250x13
Horizontal Leg Press: LT- n/a.. TT- 370x10, 315x20

Postworkout:
2 scoops whey
30g waxy maize


Notes-

- Said I was going to do smith squats instead of this leg press but what I decided to do was slow down the negative and pause with knees at chest when necessary to make it harder. Ended up getting an epic burn/pump

- RDL's didnt go too well. lost my form on the 13th rep and just ended it there to be on the safe side


- Received my diet program from Derek Charlebois of Scivation and I will be starting it monday. he sent me the CHA 1800 plan. Seems like nothing TBH, I might actually hold off the cardio at first to make sure Im not gonna make the same mistake I made the when I cut like a year ago. Lost 7lbs in the first week .

Also im going to start a new log for a new chapter. Ill post a link up when its ready

[whitesox3223]

And how bout some suggestions for a name of the new log?

I think the title for this log is on the top 5 lamest list on bb.com LOL. I had just watched Not Another Teen Movie and was not in a creative mood at the time. Not Another Workout Journal was the only thing I could reallly come up with lol

[samsuperjew]

hmm... i'll think of something for you, why are you makin a new log?

[whitesox3223]

Originally Posted by Sam94Chem

hmm... i'll think of something for you, why are you makin a new log?

Ive had this one since september, im starting a new phase... and i just feel like starting fresh TBH. im sick of seeing my **** ups

[samsuperjew]

lolz


wut r ur goals?

[whitesox3223]

Originally Posted by Sam94Chem

lolz


wut r ur goals?

lean, mean, lifting machine

lol jk.. uhh well Im gonna start cutting on sunday. itll probably be about 3 months of cutting and after that just get bigger n stronger while maintaining a decent bf %

[samsuperjew]

lol,

"Whitesox3233's getting as cut as beckham log"?

[whitesox3223]

Originally Posted by Sam94Chem

lol,

"Whitesox3233's getting as cut as beckham log"?

NVM

too lazy to make a new log lol.

update comin in a few minutes

[whitesox3223]

Started the CHA 1800 diet yesterday.. just as I'd expect, my lifts were down a little. Im not worried about it though, nor will I be changing the exercises like recommended if you dont progress on a lift. this is definitley an exception.

Weight as of THIS morning: 184.4

Baseline Macros for CHA 1800
Protein- 252
Fat- 90
Carbs- "0" (Carbs that are in, for example, almonds, are not counted.)

Exceptions--
- I have a cup of oatmeal after every workout (including cardio) or in the morning on days off..
- 3-5 servings of veggies / day
- 2 servings of fruit / day


----------------------------------------------------------------------


So here is Yesterday's Workout

Preworkout:
Vasocharge
12oz Water

Intra-workout
3L water
4 scoops Grape Xtend

Incline BB Bench- LT- 175x16, 3, 2 .... TT- 175x13,3, 3
DB shoulder press- LT- 45s 21,6,2 ... TT- 50sx 15,4,2
Close-grip Smith Decline - LT-195x16,6,3 ... TT- 195x 13, 6,5
WideGrip Pulldown- LT- "15" 15,5,4... TT- "15" 13, 5,4
Deadlift- LT- 375x8, 345x10 .... TT- 385x5, 355x8

In light of this disappointing workout (thanks to CHA ), I will be keeping all the weights the same next time. For deadlifts though Ill probably throw 5lbs on the heavy set..

[whitesox3223]

Today- HIIT + LISS

15 intervals on elliptical machine
- 15 seconds of max effort
- 45 seconds low intenisty



then..


15 minutes LISS on Stationary Bike



the HIIT went sooo much faster than the LISS. felt like forever to get off that bike lol



(HIIT= high intensity interval training ;;; LISS= Low intensity Steady State)

[no_one089]

Cutting eh? good luck with it brah.

[whitesox3223]

Originally Posted by no_one089

Cutting eh? good luck with it brah.

Yep

Im thinking at least 3-4 months

[whitesox3223]

Diet- CHA 1800 (+ oats post workout)....Day 3... spot on.

Energy was UP today. 6 meals keeps me pretty full even though its not much food. One thing I noticed too is that the energy I have throughout the day is constant. Im not feeling the up and downs that seem to be caused by carbs.

I went up in a couple lifts, but im not worried about the ones that didnt increase. If things arent better next time (my body should be more adapted to low carbs by then), I will have something to worry about

Preworkout:
Vasocharge
12oz Water

Intra-workout
3L water
4 scoops Grape Xtend

Alternating Dumbell Curls: LT-40sx 15, 4, 3.... TT- 40sx 15, 4, 4
Pinwheel Curls: LT: 30sx22 ... 35sx15
Standing Calve Raises: LT- 120x12 (DC style) TT- same.
Seated leg curls: LT- 110x18,6,5 .... TT- 115x19,8,5
Leg Press: LT- 810x10, 540x21...TT- 860x8, 560x21

Good stuff.

[whitesox3223]

Day 4 of CHA. so far have not deviated from the program

Today I did cardio

Today- HIIT + LISS

15 intervals on elliptical machine
- 15 seconds of max effort
- 45 seconds low intenisty

15 minutes low intensity on Stationary Bike

I am in the process of starting a new log. give me 5 minutes and ill have a link posted

[whitesox3223]

RIP "not another workout journal"

http://forum.bodybuilding.com/showth...hp?t=115854231

[whitesox3223]

anyone ever look back on old journals and wonder "WTF was I thinking?"

[AMillane7]

Originally Posted by whitesox3223

anyone ever look back on old journals and wonder "WTF was I thinking?"

Wait wut