Chuckles Offsesaon Journal

[chuckles_345]

9-5 Saturday: Cardio

Diet: 117.5gP, 172gC, 35.5gF, 1480cal plus huge mexican food cheat meal (see below)
Water: 1.5 gallons
Sleep: 7 1/2hrs
Cardio: Stepper Sprints: 20min


Really busy day today. Got cardio done in the morning, got a lot done around the house and hung out with a bunch of different people who are now back in town because school starts Tuesday. Cheat meal was enormous and only cost $15. I got a skillet of chicken, shrimp, chirizo, steak, and peppers, a plate full of beans, rice, lettuce, and cheese, and anther plate with a quesidilla and 4 tortillas to mix stuff up in. Great cheat meal after 9 weeks of dieting.






9-6 Sunday: Arms

Diet: 195.5gP, 368gC, 64.5gF, 2835cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Arms

DB Curls:
1. 25x10
2. 35x10
3. 40x10
4. 45x10 drop to 20x10

V Bar Pressdowns:
1. 120x10
2. 144x10
3. 156x10
4. 168x8 drop to 108x10

Cable Preacher Curls superset Overhead Rope Extensions:
1. 10 plates x12/8 plates x15
2. 10 plates x10/8 plates x15
3. 10 plates x8 drop to 5 plates x7/8 plates x15 drop to 4 plates x15

1 Arm Cable Preacher Curls (no rest just 1 arm after the other):
1. 3 plates x15
2. 3 plates x8
3. 2 plates x10
4. 2 plates x8
5. 2 plates x8

1 Arm Rope Pressdowns (no rest just 1 arm after the other):
1. 3 plates x15
2. 3 plates x10
3. 2 plates x10
4. 2 plates x8
5. 2 plates x6

Workout Time: 45min


Trained arms with Ericthered and crushed them. 24 sets in 45min and had a hell of a pump when it was all said and done. After 2 days of increased carbs including my cheat meal Saturday, I was somehow down to 177.5lbs today. Energy feels good and strength is still decent considering what I weigh. This workout also concluded my ligher week. I'll start heavier workouts Tuesday after my 1st day of class with legs (Squats, SLDs, and Calves).

Chuckles

[chuckles_345]

Update:

I've gotten a lot of good feedback on my pictures and I've doing some looking through old journals of mine and have decided I'm going to go back to the old hybrid 5x5 split Jeremy had me on through my 1st 2 years of college. I gained a tun of strength and size off of it because it forced me to progress with volume and hit weak points more frequently. I'm still working on perfecting the split I want to impliment, but here is what I'm thinking.


Monday: Off


Tuesday: Legs/Calves/Back/Abs
Squats
Hack Squats
Glute/Ham Raise
Leg Press
Standing Calf Raise
Pull Ups
Cable Crunches


Wednesday: Shoulders/Bis/Tris
Military Press
Side Raise
Rear Raise
Barbell Curl
DB Hammer Curl
Cable Preacher Curl
Cable Pressdowns


Thursday: HIIT Cardio


Friday: Back
Rack Deads
Pull Ups
Chest Supported T Bar Row
Lat Pulldowns
Cable Row
Barbell Shrugs


Saturday: Legs, Calves, Forearms, Abs, 30min LI Cardio
Leg Extension
Ham Curl
Seated Calf Raise
Leg Press Calf Raise
Standing Calf Raise
Barbell Forearm Curls
Static Holds
Decline Crunch
Leg Lifts


Sunday:Chest/Tris/Bis/Shoulders
Incline Bench
Close Grip Bench
DB Bench
Skull Crushers
Preacher Curls
Seated Side Raises





I'm exicted to get back to this style of training. It really gave me a lot of really really good gains. I'm starting after class tonight with the Tuesday workout.


Chuckles

[chuckles_345]

9-7 Monday: Cardio

Diet: 203gP, 327gC, 62gF, 2680cal
Water: 1.5 gallons
Sleep: 9 1/2hrs
Cardio: Walk: 30min walk to the store and back





9-8 Tuesday: Legs/Abs

Diet: 202gP, 375gC, 64gF, 2885cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Legs

Squats:
1. 255x5
2. 255x5
3. 255x5
4. 255x5
5. 255x5

Hack Squats:
1. 230x8
2. 230x8
3. 230x8
4. 230x8

Leg Press:
1. 500x10
2. 500x10
3. 500x10

Glute/Ham Raise:
1. bw x10
2. bw x10
3. bw x10
4. bw x10

Standing Calf Raise:
1. 280x15
2. 280x15
3. 280x15
4. 280x15

Cable Crunch:
1. 120x15
2. 120x15
3. 120x15

Workout Time: 80min




Solid 1st day of training on the new protocol. Nothing rediculously heavy, but a lot of volume and some room to progress over the upcoming weeks. Wednesday is shoulders/bis.

Chuckles

[chuckles_345]

9-9 Wedneday: Shoulders/Bis

Diet: 203gP, 383gC, 64gF, 2920cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Bis

Military Press:
1. 135x5
2. 135x5
3. 135x5
4. 135x5
5. 135x5

Side Raise:
1. 25x12
2. 25x12
3. 25x12
4. 25x12
5. 25x12

Rear Raise:
1. 20x12
2. 20x12
3. 20x12
4. 20x12

Barbell Curls:
1. 95x6
2. 95x6
3. 95x6
4. 95x6
5. 95x6

Hammer Curls:
1. 35x8
2. 35x8
3. 35x8
4. 35x8

Cable Preacher Curls:
1. 8 plates x10
2. 8 plates x10
3. 8 plates x10
4. 8 plates x10

Workout Time: 60min




Not much to talk about today. Was really tierd when I got to the gym and just set some baselines that I will progress on in the upcoming weeks. Thursday is cardio and then Back Friday.

Chuckles

[chuckles_345]

9-3 Thursday: Cardio

Diet: 195.5gP, 334gC, 67gF, 2720cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min




9-4 Friday: Back/Traps

Diet: 197gP, 412.5gC, 65gF, 3025cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Traps

Rack Deads:
1. 455x5
2. 455x5
3. 455x5
4. 455x5
5. 455x5

Pull Ups:
1. bw x10
2. bw x10
3. bw x10
4. bw x10

Chest Supported T Bar Row:
1. 70x10
2. 70x10
3. 70x10
4. 70x10

Lat Pulldown:
1. 125x12
2. 125x12
3. 125x12

Cable Row to Chest:
1. 120x12
2. 120x12
3. 120x12

Barbell Shrugs:
1. 225x12
2. 225x12
3. 225x12

Workout Time: 70min




2 really busy days to end my 1st week of school for the semester. Ended up being on campus 10-11hrs both days. Was just dead by the time I got home Friday night and went to bed early. I also am adding 25g carbs/day this week as I'm still around 178-179lbs. I will continue to slowly add carbs and fat in each week until I'm gaining consistently which will probably be somewhere in the 450-500g carb ballpark I would guess. Saturday is calves/forearms/abs and 30min LI cardio.

Chuckles

[chuckles_345]

9-12 Saturday: Calves/Forearms/Abs/Cardio

Diet: 199gP, 409gC, 65gF, 3015cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Walk: 30min


Workout: Calves/Forearms/Abs

Seated Calf Raise:
1. 140x8
2. 140x8
3. 140x8
4. 140x8

Leg Press Calf Raise:
1. 410x15
2. 410x15
3. 410x15
4. 410x15

Behind the Back BB Forearm Curls:
1. 65x15
2. 65x15
3. 65x15
4. 65x15

Static Holds:
1. 65x60sec

Cable Crunch:
1. 120x15
2. 120x15
3. 120x15

Decline Sit Ups:
1. bw x15
2. bw x15
3. bw x15

Leg Lifts:
1. bw x15
2. bw x15
3. bw x15

Workout Time: 50min





9-13 Sunday: Chest/Tris

Diet: 197.5gP, 409gC, 63gF, 2995cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Chest/Tris

Incline Bench:
1. 185x5
2. 185x5
3. 185x5
4. 185x5
5. 185x5

Close Grip Bench:
1. 185x6
2. 185x6
3. 185x6
4. 185x6
5. 185x6

DB Bench:
1. 60x10
2. 60x10
3. 60x10
4. 60x10

Skull Crushers:
1. 75x10
2. 75x10
3. 75x10
4. 75x10

Workout Time: 55min





Finished up the last 2 workouts of the 1st week on this split. Time to start adding some weight to the bar this week. Monday will be a complete off day and then I will pounding some legs Tuesday. Its time to progress.

Chuckles

[chuckles_345]

9-14 Monday: Off Day

Diet: 202gP, 359gC, 66gF, 2840cal
Water: 1.5 gallons
Sleep: 8hrs




9-15 Tuesday: Legs

Diet: 203gP, 396gC, 65.5gF, 2985cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs:

Squats:
1. 265x5
2. 265x5
3. 265x5
4. 265x5
5. 265x5

Hack Squats:
1. 250x8
2. 250x8
3. 250x8
4. 250x8

Leg Press:
1. 550x10
2. 550x10
3. 550x10

Glute/Ham Raise:
1. 5x10
2. 5x10
3. bw x8
4. bw x8

Standing Calf Raise:
1. 320x15
2. 320x15
3. 320x13
4. 320x12

Workout Time: 75min





9-16 Wednesday: Shoulders/Bis

Diet: 194gP, 404.5gC, 65gF, 3000cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Shoulders/Bis

Barbell Military:
1. 145x5
2. 145x5
3. 145x5
4. 145x5
5. 145x5

Side Raise:
1. 30x12
2. 30x12
3. 30x12
4. 30x12
5. 30x10

Rear Raise:
1. 25x12
2. 25x12
3. 25x12
4. 25x10

Barbell Curl:
1. 100x6
2. 100x6
3. 100x6
4. 100x6
5. 100x6

Hammer Curl:
1. 40x8
2. 40x8
3. 40x8
4. 40x8

Cable Preacher Curl:
1. 9 plates x10
2. 9 plates x10
3. 9 plates x8
4. 9 plates x8

Workout Time: 60min




9-17 Thursday: Cardio

Diet: 195.5gP, 394gC, 70.5gF, 2995cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Stepper Sprints: 20min




Chuckles

[chuckles_345]

9-18 Friday: Back/Hams

Diet: 204gP, 422.5gC, 71gF, 3145cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Back

Pull Ups: 2 warm ups
1. 45x5
2. 45x5
3. 45x5

Rack Deads: 3 warm ups
1. 405x5
2. 455x5
3. 475x5
4. 495x5

Chest Supported T Bar Rows: 1 warm up
1. 80x10
2. 90x7 drop to 45x8

Glute/Ham Raises
1. bw x10
2. bw x10

Biangular Pulldown:
1. 150x15
2. 175x15

Seated Ham Curl:
1. 144x12
2. 120x20

Workout Tim: 60min




Solid workout today. Really happy with what I pulled on rack deads. Was pulling rack deads with a 54yr old 190lb guy at my gym who just squatted 705 last weekend setting an american record for his age and weight. He was going light and matching me on weight without much problem. Tomorrow is chest and calves.

Chuckles

[chuckles_345]

9-18 Friday: Back/Hams

Diet: 204gP, 422.5gC, 71gF, 3145cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Back

Pull Ups: 2 warm ups
1. 45x5
2. 45x5
3. 45x5

Rack Deads: 3 warm ups
1. 405x5
2. 455x5
3. 475x5
4. 495x5

Chest Supported T Bar Rows: 1 warm up
1. 80x10
2. 90x7 drop to 45x8

Glute/Ham Raises
1. bw x10
2. bw x10

Biangular Pulldown:
1. 150x15
2. 175x15

Seated Ham Curl:
1. 144x12
2. 120x20

Workout Tim: 60min




Solid workout today. Really happy with what I pulled on rack deads. Was pulling rack deads with a 54yr old 190lb guy at my gym who just squatted 705 last weekend setting an american record for his age and weight. He was going light and matching me on weight without much problem. Tomorrow is chest and calves.

Chuckles

[chuckles_345]

9-19 Saturday: Chest/Calves

Diet: 123.5gP, 240gC, 28.5gF, 1710cal plus a cheat meal of steak, mashed potatoes, and ice cream
Water: 1.5 gallons
Sleep: 8hrs


Workout: Chest/Calves

Incline Bench: 2 warm ups
1. 205x5
2. 225x5
3. 225x5 (not a PR, but I'm glad I can still press this since my weight is still low)

DB Bench: 1 warm up
1. 85x10
2. 90x8
3. 90x6

Chain Dips: 1 warm up
1. 1 chain x10
2. 2 chains x8

Cable Crossovers:
1. 48x15
2. 48x15

Seated Calf Raise superset Standing Calf Raise:
1. 90x15/280x15
2. 90x12/280x15
3. 90x8/280x15

Workout Time: 55min





9-20 Sunday: Arms

Diet: 195.5gP, 422gC, 67.5gF, 3080cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Arms

Barbell Curls: 3 warm ups
1. 95x10
2. 95x8
3. 95x7 drop to 65x7

Skull Crushers: 2 warm ups
1. 115x10
2. 115x7
3. 115x5 drop to 75x8

Seated DB Curls:
1. 30x12
2. 30x12

V Bar Pressdowns:
1. 120x12
2. 132x10

Cable Preacher Curls superset Overhead Rope Extension:
1. 9 plates x13/72x15
2. 9 plates x10 drop to 5 plates x5/72x15

Workout Time: 40min




A couple of decent weekend workouts. Saturday it too me a little bit to get into it for whatever reason, but once I did it was decent. Sunday I had a hell of a pump by the end of my arm workout.


Chuckles

[chuckles_345]

9-21 Monday: Off Day

Diet: 194gP, 395gC, 70gF, 2985cal
Water: 1.5 gallons
Sleep: 8hrs




9-22 Tuesday: Legs

Diet: 196gP, 421gC, 69gF, 3090cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Legs

Squats: 3 warm ups
1. 275x10
2. 275x10
3. 275x8

Glute/Ham Raises: 1 warm up
1. 10x10
2. 10x8
3. 10x5 drop to bw x3

Leg Press: 2 warm ups
1. 500x15
2. 590x10

Leg Extension superset Ham Curl:
1. 150x12/120x15
2. 150x12/120x15
3. 150x12/120x12

Workout Time: 55min




9-23 Wednesday: Shoulders/Calves/Abs

Diet: 201.5gP, 428gC, 67.5gF, 3125cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Calves/Abs

Military Press: 2 warm ups
1. 155x8
2. 155x8
3. 155x7

Side Raise:
1. 30x10
2. 35x10
3. 40x8 drop to 20x12

Rear Delts on Pec Deck:
1. 125x12
2. 137.5x12
3. 150x10

Side Raise Machine:
1. 80x15
2. 80x14
3. 80x12

Seated Calf Raise: 1 warm up
1. 140x10
2. 140x9
3. 140x8
4. 90x15
5. 90x15
6. 90x15

Decline Sit Ups:
1. bw x15
2. bw x15
3. bw x15

Workout Time: 55min




3 really long days on campus to start the week. Gave a 30 min seminar on leptin for my grad seminar class Monday, got caught up on class and grading that I fell behind on because of my seminar all day Tuesday, and a long day in the lab Wednesday. As far as workouts go, Tuesday I was feeling really fresh and motivated. I crushed squats and while it wasn't a PR, it was the most intensity I've been able to put into a leg day since hurting my lower back in early July. Really felt like I was 100%. Wednesday, I didn't get to the gym until 6:30pm after having been on campus since 7:30am. I was able to move weight and still have a decent workout, but I just didn't have the drive I did Tuesday night. Thursday is Back/Traps/Bis.

Chuckles

[chuckles_345]

9-24 Thursday: Back/Traps/Bis

Diet: 208.5gP, 418gC, 70gF, 3135cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Traps/Bis

Rack Chins: 3 warm ups
1. 100x10
2. 100x8
3. 100x8 drop to bw x8

Chest Supported T Bar Row: 1 warm up
1. 90x8
2. 90x7
3. 90x7 drop to 45x10

Barbell Shrugs: 1 warm up
1. 225x10
2. 245x10
3. 245x10

Cable Row:
1. 180x10
2. 180x10

Biangular Pulldown Machine:
1. 200x10
2. 150x15

Hammer Curls: 1 warm up
1. 45x8
2. 45x6 drop to 20x10

Cable Preacher Curls:
1. 10plates x9
2. 10plates x7
3. 7 plates x10

Workout Time: 65min




9-25 Friday: Cardio

Diet: 199.5gP, 398gC, 70.5gC, 3025cal
Water: 1.5 gallons
Sleep: 6hrs
Cardio: Stepper Sprints: 20min




Solid workout Thursday. I was able to work on in the morning because I didn't have too much to do on campus. Had a solid pump when I got done and was surprisingly not sore the next day. Friday was my 4th 10+hr day this week. We had been teaching freshman Bio lab outside all week because they were at a marsh collecting samples, and it just poured all morning Friday while I was teaching. Definately not fun for anyone involved. Stayed up late Friday night watching the Olympia webcast. Its the most competitive olympia in years. I was very impressed with Branch, Jay, Dexter, and I thought Melvin Anthony looked good (not winning good, but solid). My predictions are 1. Jay, 2. Dex, 3. Phil, 4. Kai, 5. Branch, 6-9 some combination of Melvin, Victor, Freemen, and Silvio or even perhaps Rockel.

Chuckles

[chuckles_345]

9-26 Saturday: Legs

Diet: 205gP, 446.5gC, 72.5gF, 3260cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Legs

Hack Squat: 2 warm ups
1. 280x10
2. 280x7
3. 280x6

Leg Press: 2 warm ups
1. 590x10
2. 680x7

Leg Extensions superset Lunges:
1. 150x15/40x12
2. 150x12/40x10

Seated Ham Curl superset 1 Legged Lying Ham Curl:
1. 144x15/50x12
2. 144x12/50x10

Standing Calf Raise: 1 warm up
1. 400x15
2. 400x12
3. 400x10
4. 400x10

Toe Raises on Standing Calf Raise Machine:
1. 120x15
2. 120x10

Workout Time: 65min




9-27 Sunday: Chest/Shoulders/Tris

Diet: 195gP, 445gC, 68.5gF, 3175cal
Water: 1.5 gallons
Sleep: 10 1/2hrs


Workout: Chest/Shoulders/Tris

Incline DB Bench: 2 warm ups
1. 85x10
2. 85x10
3. 85x7

DB Flies:
1. 50x12
2. 50x10

Cable Crossovers:
1. 60x12
2. 60x11 drop to 36x10

Side Raise Machine superset Side Raises:
1. 90x12/25x12
2. 90x10/25x10
3. 90x8/25x8

V Bar Pressdowns: 1 warm up
1. 144x12
2. 144x10
3. 144x10

1 Arm Rope Pressdowns:
1. 4 plates x15
2. 4 plates x10 rp x5

Workout Time: 55min




Solid workouts both days this weekend. Nothing spectacular, but solid. They gym was basically empty both days because of the Oktoberfest weekend which is basically a giant drunk fest. Saturday morning it was just me and a guy who just set an american record squatting 705lbs in the 198lb class at 56yrs old 2 weeks ago both doing legs. He worked up to 500x10 on squat which he did easily. Other than that just watched the Olympia and relaxed for the most part.

Chuckles

[EricTheRed]

yeah man i'm kinda glad i went home this weekend to work instead of attending oktodumbass fest after hearing some stuff. But hey what is your workout layout now. Also what do you think about a capstone presentation on cortisol and fat tissues?

[chuckles_345]

Originally Posted by EricTheRed

yeah man i'm kinda glad i went home this weekend to work instead of attending oktodumbass fest after hearing some stuff. But hey what is your workout layout now. Also what do you think about a capstone presentation on cortisol and fat tissues?

Yea you didn't miss anything much. I stayed as far as I could from downtown over the weekend. My split right now is really just whatever I feel like I can train hard and then go in and push myself. Since I'm so routine ADD, I figured I'd give this a try for a while and see if I progress. As I told you earlier today when I saw you, I would consider talking about leucine and skeletal muscle protein synthesis. Here is a link to the lit review I had told you about earlier which would be a good place to start.

http://forum.bodybuilding.com/showth...hp?t=116188511


Chuckles

[chuckles_345]

9-28 Monday: Off Day

Diet: 201.5gP, 405.5gC, 68gF, 3040cal
Water: 1.5 gallons
Sleep: 8hrs



A 12 hr day on campus to start off the week.




9-29 Tuesday: Back/Hams

Diet: 204.5gP, 438gC, 71.5gF, 3215cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Hams

Deadlifts: 3 warm ups
1. 365x5
2. 385x5
3. 405x5

Neutral Grip Pull Ups: 1 warm ups
1. 45x7
2. 45x5
3. 25x7

Glute/Ham Raise: 1 warm up
1. 10x9
2. 10x6 drop to bw x3

Chest Supported T Bar Row: 1 warm up
1. 90x8
2. 90x8 drop to 45x10

Lying Ham Curls:
1. 120x15
2. 140x12
3. 150x10 drop to 100x8

Lat Pulldowns:
1. 150x12
2. 175x8
3. 175x7 drop to 125x8

Workout Time: 65min



Enjoyed my last day before my research started picking up. Slept in and went to the gym in the morning before going to campus around noonish.




9-30 Wednesday: Shoulders/Traps/Calves

Diet: 198gP, 450gC, 70.5gF, 3225cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Traps/Calves

DB Military: 1 warm up
1. 60x10
2. 65x9
3. 65x9
3. 65x8

Side Raises:
1. 30x12
2. 35x12
3. 40x7 drop to 25x7 drop to 15x10
4. 40x5 drop to 20x12

Lying Rear Raises:
1. 25x10
2. 25x10

1 Arm Leaning Side Raise:
1. 25x10
2. 25x10

Barbell Shrugs:1 warm up
1. 225x10
2. 245x10
3. 265x8

Leg Press Calf Raise: 1 warm up
1. 410x15
2. 500x15
3. 590x12
4. 590x10
5. 490x10 drop to 410x10 drop to 320x10 drop to 230x10

Workout Time: 65min


Solid should workout after a 10hr day on campus. Headed back to campus for a couple more hours afterwards.




10-1 Thursday: Arms

Diet: 211.5gP, 436gC, 70.5gF, 3225cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms

Barbell Curl: 3 warm ups
1. 105x9
2. 105x7
3. 105x6 drop to 85x4 drop to 65x7

Skull Crushers: 2 warm ups
1. 115x10
2. 115x7
3. 115x5 drop to 95x8

Cable Preacher Curls:
1. 10 plates x12
2. 10 plates x8

V Bar Pressdowns:
1. 144x12
2. 144x10

DB Spider Curl superset 1 Arm Overhead Extension:
1. 20x15/25x10
2. 20x15/20x20

Workout Time: 45min



Another 10hr day, solid workout, and then back to campus for more research.




10-2 Friday: Quads/Calves

Diet: 195gP, 461gC, 66.5gF, 3225cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Quads/Calves

Hack Squat: 3 warm ups
1. 290x10
2. 290x7
3. 290x5

Leg Press: 2 warm ups
1. 590x14
2. 590x11
3. 590x10

Lunges:
1. 60x10
2. 60x10

Leg Extension:
1. 150x12
2. 125x15
3. 125x12

Standing Calf Riase:
1. 400x15
2. 400x12
3. 400x10
4. 400x8

Workout Time: 55min



Third 10hr day in a row, solid workout especially since I'm still under 180 and starting to push some weight on hack squat, and back to campus for my Friday night.


Chuckles

[chuckles_345]

10-3 Saturday: Chest/Abs

Incline DB Bench: 2 warm ups
1. 90x10
2. 90x8
3. 90x7
4. 90x5

Dips: 2 warm ups
1. 70x8
2. 70x8

Biangular Chest Press: 1 warm up
1. 175x10
2. 175x10

Cable Crossover:
1. 60x15
2. 60x12

Decline Sit Ups:
1. 15
2. 15

Leg Lifts:
1. 15
2. 15

Workout Time: 50min




10-4 Sunday: Off Day



Got a solid chest/ab workout in Saturday morning before heading out of town for the weekend.




10-5 Monday: Back/Calves

Diet: 200gP, 456gC, 69gF, 3245cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Calves

BB Row: 2 warm ups
1. 225x10
2. 245x10
3. 265x8
4. 275x6

Pull Ups:
1. bw x12
2. bw x11
3. bw x10

Biangular Pulldown Machine:
1. 175x12
2. 175x12
3. 175x12

Bent Over Double Handle Cable Row superset Straight Arm Pressdowns:
1. 96x15/48x10
2. 96x15/36x12
3. 96x15/36x12

Seated Calf Raise:
1. 90x25
2. 90x20
3. 90x15
4. 90x15

Workout Time: 60min



12hr day on campus then headed to an empty gym since the Packer/Viking game was on at this time and had a really good workout. This made me very sore in the days to come.




10-8 Tuesday: Arms

Diet: 197.5gP, 467gC, 74.5gF, 3330cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms

Barbell Curl: 3 warm ups
1. 110x8
2. 110x6
3. 110x6
4. 110x5 drop to 65x10

Skull Crushers: 2 arm ups
1. 130x9
2. 130x8
3. 130x6
4. 95x10

Preacher Cable Curls:
1. 11 plates x10
2. 11 plates x8
3. 7 plates x12

V Bar Pressdowns:
1. 144x12
2. 144x10
3. 108x15

DB Wrist Curls superset Reverse DB Wrist Curls:
1. 20x25/10x25
2. 20x20/10x15

Workout Time: 55min



Left campus after only about 8hrs today, went to the gym and crushed arms, then spent the night grading, studying, and watching my Twins edge out the Tigers. Wednesday is Hams, Thursday is Shoulders/Traps/Abs, and Friday is Cardio.

Chuckles

[chuckles_345]

10-7 Wednesday: Legs

Diet: 203.5gP, 478gC, 72.5gF, 3380cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

SLD:
1. 135x10
2. 225x10
3. 275x10
4. 295x7

Ham Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 770x12

Ham Curls:
1. 150x12
2. 150x9
3. 120x10
4. 120x8
5. 100x12
6. 100x12
7. 100x12

1 Legged Leg Extension superset Seated Ham Curls:
1. 37.5x25/96x20
2. 37.5x20/96x20
3. 37.5x15/96x20

1 Legged Ham Curls:
1. 40x10
2. 30x15

Workout Time: 55min



9hr day, solid workout, and then back to campus for a couple more hrs.





10-7 Thursday: Shoulders/Traps

Diet: 209.5gP, 475.5gC, 78.5gF, 3440cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Traps

Side Raise:
1. 25x12
2. 35x10
3. 40x8
4. 40x7
5. 40x7

Biangular Military Machine:
1. 125x10
2. 150x10
3. 175x8
4. 175x7

Upright Row:
1. 95x10
2. 115x10
3. 120x8

Side Raise Machine ss Rear Delts on Pec Deck:
1. 80x15/125x15
2. 80x12/125x15

Barbell Shrugs:
1. 135x10
2. 225x10
3. 275x10
4. 275x8

Machine Shrugs:
1. 250x15
2. 250x12

Workout Time: 50min



Exhausted by the time I got to the gym, but still managed an ok workout. The week was just starting to catch up with me.




10-8 Friday: Off day

10-9 Saturday: Back/Chest/Shoulders

Pull Ups:
1. bw x8
2. 25x8
3. 35x8
4. 45x7

Incline Bench:
1. 135x10
2. 185x8
3. 225x5
4. 225x4

Biangular Military Machine:
1. 125x10
2. 150x10
3. 150x8
4. 150x6

Chest Supported T Bar Row:
1. 45x10
2. 90x10
3. 90x10
4. 90x10

Cable Crossovers:
1. 60x15
2. 60x12
3. 60x10

Side Riase:
1. 30x12
2. 35x10
3. 35x9

Shrugs:
1. 135x12
2. 225x12
3. 275x10

Biangular Pulldown Machine:
1. 150x12
2. 175x12
3. 200x10

Workout Time: 75min




10-11 Sunday: Legs

Diet: 206gP, 470gC, 78gF, 3380cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Squats:
1. 135x10
2. 225x5
3. 275x3
4. 295x8
5. 295x6
6. 295x4
7. 275x6
8. 275x5

Hack Squats:
1. 140x10
2. 230x8
3. 230x6
4. 230x5

1 Legged Squats:
1. 70x10
2. 70x10

Leg Extension superset Ham Curl:
1. 150x12/120x15
2. 150x10/120x12
3. 150x10/120x12
4. 150x10/120x12

Seated Calf Raise superset Standing Calf Raise:
1. 90x20/280x15
2. 90x15/280x10
3. 90x15/280x10
4. 90x12/280x10
5. 90x12/280x10
6. 90x10/280x10

Workout Time: 85min




Monday: Off Day




Chuckles

[chuckles_345]

10-13 Tuesday: Back/Shoulders

Diet: 194gP, 472gC, 75.5gF, 3345cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Shoulders

BB Row:
1. 135x10
2. 185x10
3. 225x10
4. 255x8
5. 225x10

Chest Supported T Bar Row:
1. 45x10
2. 90x10
3. 100x7
4. 100x6 drop to 45x15

Side Raise:
1. 25x15
2. 35x12
3. 35x10
4. 35x8

Rack Deads:
1. 135x10
2. 225x10
3. 315x8
4. 405x5
5. 455x5
6. 495x5

Biangular Pulldown superset Biangular Military Machine:
1. 150x10/175x12
2. 150x10/175x12
3. 150x10/175x12

Bent Over Double Handle Cable Row superset 1 Arm Side Raise:
1. 120x12/20x15
2. 120x10/25x12

Triset: Side Raise Machine/Rear Delts on Pec Deck/Machine Shrugs:
1. 80x12/125x10/250x10
2. 80x10/125x8/250x10

Workout Time: 75min




10-14 Wednesday: Arms

Diet: 196gP, 468gC, 77.5gF, 3355cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms

Close Grip Bench:
1. 135x10
2. 185x5
3. 205x3
4. 225x7
5. 235x5
6. 235x4
7. 185x12

Barbell Curl:
1. 45x10
2. 65x10
3. 85x10
4. 105x8
5. 115x5 drop to 65x10

V Bar Pressdowns superset Cable Preacher Curl:
1. 144x12/10 plates x12
2. 144x12/10 plates x8
3. 144x12/10 plates x6
4. 144x10/8 plates x10

Rope Pressdowns superset 1 Arm Machine Curls:
1. 4 plates x12/25x15
2. 4 plates x12/25x12
3. 4 plates x10/25x11

DB Wrist Curls superset DB Reverse Wrist Curls:
1. 20x20/10x20
2. 20x20/10x15
3. 20x15/10x12

Workout Time: 65min




10-15 Thursday: Cardio

Diet: 201.5gP, 461.5gC, 77.5gF, 3350cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min



10-16 Friday: Legs

Diet: 192gP, 490gC, 85.5gF, 3500cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Legs

Hack Squats:
1. 140x10
2. 230x10
3. 280x10
4. 300x10
5. 320x5
6. 280x7
7. 230x10

Hammer Squat:
1. 144x10
2. 234x10
3. 284x10
4. 324x10

Glute/Ham Raises:
1. bw x10
2. 10x10
3. 10x7
4. 10x5 drop to bw x2

Leg Extensions:
1. 150x15
2. 150x15
3. 150x12
4. 150x10
5. 150x10

Ham Curls:
1. 120x12
2. 120x12
3. 120x10
4. 120x10
5. 120x10

Seated Calf Raise superset Standing Calf Raise:
1. 90x15/280x15
2. 90x15/280x12
3. 90x15/280x10
4. 90x15/280x10
5. 90x12/280x8

Workout Time: 85min




Chuckles

[chuckles_345]

10-17 Saturday: Chest/Shoulders

Incline Bench:
1. 135x10
2. 185x5
3. 205x5
4. 225x5
5. 235x4
6. 185x11

Mlitary Press:
1. 135x8
2. 135x8
3. 135x7

Decline Bench:
1. 135x10
2. 185x10
3. 205x8
4. 205x7

Upright Row:
1. 95x10
2. 115x10
3. 115x8
4. 115x7
5. 95x10

DB Bench:
1. 50x10
2. 65x10
3. 75x8
4. 75x6

Side Raises:
1. 25x10
2. 30x10
3. 35x10
4. 40x7

Pec Deck superset Side Raise Machine:
1. 175x12/80x12
2. 175x10/80x10
3. 150x10/60x12

Workout Time: 80min




10-18 Sunday: Back

Diet: 198gP, 498gC, 75.5gF, 3465cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Back

Chest Supported T Bar Rows:
1. 45x10
2. 90x10
3. 100x10
4. 110x8
5. 120x6
6. 90x10

Wide Grip Pull Ups:
1. bw x10
2. bw x8
3. bw x8
4. bw x8

Hammer Strength Pulldown:
1. 45x10
2. 90x10
3. 90x10
4. 90x10
5. 90x10

Shrugs:
1. 135x10
2. 225x10
3. 275x8
4. 275x8
5. 225x10

Wide Grip Machine Row superset Machine Shrugs:
1. 100x12/250x12
2. 100x12/250x12
3. 100x12/250x12

Bent Over Double Handle Cable Row superset Straight Arm Pressdowns:
1. 120x12/37.5x12
2. 120x12/37.5x12
3. 120x12/37.5x12

Workout Time: 70min




10-19 Monday: Off Day

Diet: 197.5gP, 443gC, 80.5gF, 3285cal
Water: 1.5 gallons
Sleep: 7hrs




10-20 Tuesday: Arms

Diet: 204.5gP, 500gC, 79.5gF, 3535cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms

DB Curls:
1. 25x10
2. 30x10
3. 35x10
4. 40x10
5. 45x10
6. 50x7

Dips:
1. bw x10
2. 45x10
3. 70x10
4. 90x9
5. 100x6

Preacher Curls (wide grip sets 1,2 narrow grip sets 3,4)
1. 75x10
2. 75x10
3. 75x10
4. 75x10

Skull Crushers:
1. 75x10
2. 95x10
3. 105x9

Spider Curls superset V Bar Pressdowns:
1. 20x12/144x12
2. 20x12/144x10
3. 20x12/144x8

1 Arm Cable Preacher Curls superset 1 Arm Rope Pressdowns:
1. 4 plates x10/4 plates x12
2. 4 plates x8/4 plates x12
3. 3 plates x10/4 plates x10

Behind the Back BB Wrist Curls:
1. 45x15
2. 65x15
3. 65x15
4. 75x15
5. 75x12

Workout Time: 70min




Chuckles

[chuckles_345]

10-21 Wednesday: Legs

Diet: 214.5gP, 502gC, 79.5gF, 3580cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats:
1. 135x10
2. 225x8
3. 275x5
4. 295x5
5. 305x7
6. 310x4
7. 275x7

V Squat:
1. 144x10
2. 234x10
3. 284x10
4. 324x10
5. 344x10

Glute/Ham Raises:
1. bw x10
2. 10x10
3. 10x8
4. 10x7

Leg Extension superset Ham Curls:
1. 150x15/120x12
2. 150x12/120x10
3. 150x12/120x10
4. 150x12/120x10

1 Legged Leg Extension superset 1 Legged Ham Curls:
1. 37.5x15/50x12
2. 37.5x15/50x12
3. 37.5x12/50x10

Standing Calf Raise superset Seated Calf Raise:
1. 400x15/90x10
2. 400x12/90x10
3. 400x12/90x8
4. 400x10/90x8
5. 400x10/90x8

Workout Time: 90min




10-22 Thursday: Back

Diet: 188gP, 504gC, 78gF, 3470cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back

Rack Chins:
1. bw x10
2. 50x10
3. 75x10
4. 100x10
5. 100x10
6. 100x7 drop to bw x8

Chest Supported T Bar Rows:
1. 45x10
2. 90x10
3. 100x8
4. 100x7
5. 100x7
6. 90x8

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 200x10
4. 200x10
5. 220x10
6. 220x10

Smith Shrugs:
1. 110x10
2. 200x10
3. 250x10
4. 250x10
5. 250x10
6. 250x10

Rope Face Pulls superset Machine Shrugs:
1. 72x12/250x15
2. 84x12/250x15
3. 84x10/250x15

Biangular Pulldown to Back of Head superset Wide Grip Machine Row:
1. 125x12/75x12
2. 125x11/75x10
3. 125x10/75x8

Workout Time: 75min




10-23, 10-24, and 10-25 Off days (out of town for the weekend and a nice break from the gym)



10-26 Monday: Shoulders/Bis

Diet: 200gP, 501gC, 80.5gF, 3530cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Bis

Military Press:
1. 95x10
2. 135x10
3. 155x10
4. 165x8
5. 165x6

Side Raise:
1. 25x10
2. 30x10
3. 35x10
4. 35x10
5. 35x10

Biangular Military Machine superset Rear Delts on Pec Deck:
1. 125x10/125x10
2. 150x10/150x10
3. 150x9/150x10

Cable Side Raise:
1. 24x12
2. 24x10
3. 24x10
4. 24x9

BB Curls:
1. 45x10
2. 65x10
3. 85x10
4. 105x9
5. 105x6

Cable Preacher Curls:
1. 10 plates x10
2. 11 plates x10
3. 12 plates x8

1 Arm Cable Preacher Curls:
1. 4 plates x9
2. 4 plates x8
3. 3 plates x12
4. 3 plates x10

DB Wrist Curls superset DB Reverse Wrist Curls:
1. 20x15/10x15
2. 20x15/10x15
3. 20x15/10x12

Workout Time: 80min





10-27 Tuesday: Legs

Diet: 193gP, 507gC, 81.5gF, 3535cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

ATG Smith Squats (Touched calves with hamstrings on each rep):
1. 110x10
2. 200x10
3. 250x10
4. 270x8
5. 270x5

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x8 (hadn't done these in a while and they felt heavy, def wasn't happy with this)
5. 680x7

Hammer Squat:
1. 144x10
2. 234x10
3. 284x10
4. 324x10
5. 384x10

Glute/Ham Raise:
1. bw x10
2. 10x10
3. 10x8
4. 10x6
5. bw x8

Leg Extensions superset Ham Curls:
1. 150x12/120x12
2. 150x12/120x12
3. 150x12/120x12
4. 150x12/120x12

Seated Calf Raise:
1. 90x30
2. 90x25
3. 90x22
4. 90x20
5. 90x18
6. 90x15

Workout Time: 95min




Sorry for the lack of updates as of late. I'm getting swamped with school. I'm teaching 8hrs a week and have 112 students this semester, am a TA for endocrinology, spend more time than I wish to calculate in the lab, and still have my own class, but I've stayed consistant in the gym and with the diet. Weight is still only in the 179-180ish range. If it doesn't change much by this weekend, I will up food once again. For the most part strength is best its ever been at this bodyweight, its just not the strongest its ever been so I'm still pushing to get my strength back up to where it was at 193lbs, but weight 10lbs lighter and a little close to stage weight (20lbs as opposted to 30lbs over). Thanks for everyone who is still following my sporadic updates.

Chuckles

[chuckles_345]

10-28 Wednesday: Off Day

Diet: 205.5gP, 448.5gC, 81.5gF, 3350cal
Water: 1.5 gallons
Sleep: 8hrs



10-29 Thursday: Chest/Tris

Diet: 206.5gP, 489gC, 83.5gF, 3535cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Chest/Tris

Incline Bench:
1. 135x10
2. 185x5
3. 205x5
4. 225x6
5. 225x5
6. 225x4

DB Bench:
1. 50x10
2. 75x10
3. 85x8
4. 90x6
5. 90x4

Chain Dips:
1. bw x10
2. 1 chain x10
3. 2 chains x10
4. 2 chains x9

Cable Crossovers:
1. 60x15
2. 60x11
3. 48x12

Skull Crushers:
1. 75x10
2. 95x10
3. 95x8
4. 95x7

V Bar Pressdowns:
1. 120x10
2. 120x10
3. 120x10

Overhead Rope Extensions:
1. 48x15
2. 60x15
3. 72x12

Workout Time: 80min




10-30 Friday: Back/Traps

Diet: 202.5gP, 498gC, 74.5gF, 3475cal
Water: 1.5 gallons
Sleep: 6hrs


Workout: Back/Traps

Pull Ups:
1. bwx10
2. 25x10
3. 35x9
4. 45x8
5. 45x5

Rack Deads:
1. 135x10
2. 225x10
3. 315x8
4. 405x5
5. 455x5
6. 495x5
7. 525x5

Chest Supported T Bar Rows:
1. 45x10
2. 90x10
3. 100x8
4. 110x6
5. 90x10

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 230x10
4. 230x8

Wide Grip Double Handle Cable Row:
1. 125x10
2. 150x10
3. 150x10

DB Shrugs:
1. 70x12
2. 90x12
3. 100x12
4. 100x12
5. 100x12
6. 100x12

Workout Time: 80min




Horrible Friday in the lab with tuns of problems. I ended up having to go into the lab in the middle of the night fri into sat for a couple of hours to turn things off since I didn't get everything done during the day due to problems.



Chuckles

[chuckles_345]

10-31 Saturday: Cardio

Diet: 204gP, 475gC, 78.5gF, 3425cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min



11-1 Sunday: Legs

Diet: 206gP, 516gC, 75.5gF, 3570cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Hack Squats:
1. 140x10
2. 230x10
3. 280x8
4. 310x8
5. 310x5
6. 280x8

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 680x10
6. 680x10

Glute/Ham Raise:
1. bw x10
2. 10x10
3. 10x8
4. 10x6
5. bw x8

Leg Extension superset Ham Curls:
1. 162.5x12/120x12
2. 162.5x12/120x12
3. 162.5x10/120x10
4. 162.5x10/120x10

Standing Calf Raise:
1. 320x10
2. 320x10
3. 320x10
4. 320x10
5. 320x10
6. 320x10
7. 320x10
8. 320x10
9. 320x10
10. 320x10

Workout Time: 90min



11-2 Monday: Off Day

Diet: 194gP, 475gC, 83gF, 2425cal
Water: 1.5 gallons
Sleep: 8hrs



11-3 Tuesday: Back/Traps

Diet: 194gP, 530gC, 83.5gF, 3650cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Traps

BB Row:
1. 135x10
2. 185x10
3. 225x10
4. 245x10
5. 265x8
6. 275x6

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 230x10
4. 230x10
5. 230x10

Chest Supported T Bar Row:
1. 45x10
2. 90x8
3. 90x8
4. 90x8

DB Row:
1. 90x10
2. 90x10
3. 90x10

Wide Grip Pulldown superset Wide Grip Machine Row:
1. 125x15/100x10
2. 125x12/100x8

BB Shrugs:
1. 135x10
2. 225x10
3. 275x10
4. 295x10
5. 295x8

DB Shrugs:
1. 100x15
2. 100x15
3. 100x15

Workout Time: 75min




11-4 Wednesday: Off Day

Diet: 198.5gP, 475gC, 75.5gF, 3375cal
Water: 2 gallons
Sleep: 8hrs



Started having a sore throat on Tuesday and a raspy voice, but still went to the gym. By Wed morning my throat still hurt and I had no voice. Wed and Thurs are both off days due to being sick. Hopefully I'll be good to go Friday.

Chuckles

[chuckles_345]

11-5 Thursday: Off Day

Diet: 191.5gP, 480gC, 74.5gF, 3355cal
Water: 1.5 gallons
Sleep: 8hrs




11-6 Friday: Legs

Diet: 197.5gP, 517.5gC, 76.5gF, 3550cal
Water: 2 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat:
1. 140x10
2. 230x10
3. 280x12
4. 280x10
5. 280x8

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 680x10

Glute/Ham Raises:
1. bw x10
2. 10x10
3. 10x8
4. 10x6

Occluded Leg Extension (30 sec rest, not tight enough wrap):
1. 50x30
2. 50x15
3. 50x12
4. 50x8

Ham Curls:
1. 120x15
2. 120x12
3. 120x10

Occluded Leg Extensions (30 sec rest, tight enough this time ouch)
1. 50x25
2. 50x10
3. 50x8
4. 50x5

Seated Calf Raise superset Standing Calf Raise:
1. 90x15/280x15
2. 90x15/280x10
3. 90x15/280x8
4. 90x12/280x8

Workout Time: 80min




Had my voice back and felt better Friday morning, then I taught for 4hrs and I lost it pretty much again. Went to the gym just to get a workout in since I hadn't been in since Tuesday. I didn't do anything crazy, but had a solid workout. Had my 1st occlusion experience and it is painful. This weekend will be really busy trying get caught up with school after being sick and I'll be doing push Saturday and pull Sunday.

Chuckles

[chuckles_345]

11-7 Saturday: Push

Diet: 205gP, 522gC, 78gF, 3610cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Push

DB Bench:
1. 50x10
2. 75x8
3. 90x5
4. 100x10
5. 100x7
6. 100x6

Smith Military:
1. 110x10
2. 130x10
3. 130x9

Dips:
1. bw x10
2. 45x5
3. 70x8
4. 70x6

Cable Crossovers:
1. 60x15
2. 60x10

Side Raise:
1. 25x10
2. 35x10
3. 35x10

Skull Crushers:
1. 75x10
2. 95x10
3. 95x8
4. 95x7

Cable Side Raise:
1. 3 plates x15
2. 3 plates x12
3. 3 plates x10

Rope Pressdown:
1. 8 plates x12
2. 8 plates x10

Workout Time: 70min




11-8 Sunday: Pull

Diet: 188gP, 529gC, 77gF, 3560cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Pull

Rack Deads:
1. 135x10
2. 225x10
3. 315x8
4. 405x5
5. 455x5
6. 495x5
7. 545x2 (strap actually snapped in 1/2 here, luckily my gym sells them so I got a new pair and went for it again)
8. 545x5

Pull Ups:
1. bw x16
2. bw x11
3. bw x8

Chest Supported T Bar Row:
1. 45x10
2. 90x8
3. 90x8

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 180x10
4. 180x10

Barbell Shrugs:
1. 135x10
2. 225x10
3. 275x10
4. 275x8

Rear Delts on Pec Deck:
1. 125x12
2. 125x10

DB Curls:
1. 25x10
2. 35x10
3. 40x10
4. 45x7

Cable Preacher Curls:
1. 10 plates x12
2. 10 plates x9
3. 7 plates x15

Behind the Back Wrist Curls:
1. 65x15
2. 65x15
3. 65x12

Workout Time: 85min




11-9 Monday: Off Day (14hr day on campus)

Diet: 193gP, 481gC, 76gF, 3380cal
Water: 1.5 gallons
Sleep: 7hrs



11-10 Tuesday: Legs

Diet: 200.5gP, 519.5gC, 82.5gF, 3625cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 770x10
6. 820x8

Hammer Squat:
1. 144x10
2. 234x10
3. 324x10
4. 374x10
5. 414x10

Hack Squat Machine RDL's:
1. 140x10
2. 230x10
3. 260x10
4. 280x10

Leg Extension superset Lunges:
1. 175x12/45x10
2. 175x10/45x10

Seated Ham Curl superset 1 Legged Ham Curl:
1. 144x12/50x12
2. 144x10/50x8

Left Legged Leg Extension (working on symmetry)
1. 50x15
2. 50x12
3. 50x10

Seated Calf Raise:
1. 90x30
2. 90x22
3. 90x20
4. 90x18
5. 90x15
6. 90x15

Workout Time: 85min




11-11 Wednesday: Push

Diet: 192.5gP, 529gC, 84.5gF, 3665cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Pull

Incline Bench:
1. 135x10
2. 185x8
3. 205x5
4. 230x5
5. 230x4
6. 230x4

Close Grip Bench:
1. 135x8
2. 185x5
3. 205x6
4. 205x5

Biangular Military Machine:
1. 125x10
2. 137.5x8
3. 150x6

DB Flies:
1. 35x10
2. 50x10
3. 50x10

Seated Side Raise:
1. 30x12
2. 30x12
3. 30x12

Pec Deck:
1. 175x12
2. 175x10

Side Raise Machine:
1. 100x12
2. 100x9
3. 70x15

Cable Pressdowns:
1. 120x12
2. 144x10
3. 144x8
4. 120x12

Workout Time: 70min




11-12 Thursday: Pull

Diet: 193.5gP, 518.5gC, 80.5gF, 3575cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Pull

Barbell Row:
1. 135x10
2. 185x10
3. 225x10
4. 255x10
5. 275x8
6. 295x5

Pull Ups:
1. bw x8
2. 25x10
3. 25x7
4. 25x6

Biangular Pulldown Machine:
1. 175x12
2. 187.5x10
3. 200x10

Bent Over Double Handle Cable Row:
1. 120x10
2. 120x10
3. 120x10

Face Pulls:
1. 96x12
2. 96x12

Trap Bar Shrugs:
1. 135x10
2. 225x10
3. 225x10
4. 225x10

Barbell Curls:
1. 65x10
2. 85x10
3. 85x8
4. 85x8

Spider Curls:
1. 20x15
2. 20x12
3. 20x10

DB Wrist Curls superset Reverse DB Wrist Curls:
1. 30x12/15x10
2. 30x8/15x8

Workout Time: 75min




11-13 Friday: Carido

Diet: 193.5gP, 476gC, 78.5gF, 3385cal
Water: 1.5 gallons
Sleep: 7hrs
Cardio: Stepper Sprints: 20min





Chuckles

[chuckles_345]

11-13 Friday: Cardio

Diet: 193.5gP, 476gC, 78.5gF, 3385cal
Water: 1.5 gallons
Sleep: 7hrs
Cardio: Stepper Sprints: 20min




11-14 Saturday: Legs

Diet: 200gP, 548gC, 88.5gF, 3790cal
Water: 1.75 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat:
1. 140x10
2. 230x10
3. 280x5
4. 320x7 (only 20lbs and 2 reps shy of pr I set at 12lbs or so heavier bw)
5. 320x5
6. 280x9

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 730x10

Glute/Ham Raise:
1. bw x10
2. 20x6
3. 10x7
4. bw x8

Leg Press Calf Raise:
1. 230x10
2. 410x15
3. 500x12
4. 590x8
5. 590x7

Occluded Leg Extension:
1. 50x30
2. 50x15
3. 50x12
4. 50x10

Seated Calf Raise superset Toe Raises on Standing Machine:
1. 90x25/120x15
2. 90x20/120x10
3. 90x15/120x7

Occluded Ham Curls:
1. 50x30
2. 50x17
3. 50x12
4. 50x10

Workout Time: 90min




11-15 Sunday: Push

Diet: 195.5gP, 536gC, 85.5gF, 3695cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Push

DB Bench:
1. 50x10
2. 75x8
3. 90x5
4. 100x3
5. 105x8 (PR)
6. 105x7
7. 105x5
8. 90x9

Smith Military:
1. 110x8
2. 130x10
3. 130x9
4. 130x8

Cable Crossovers:
1. 60x12
2. 60x10
3. 60x10

Side Raise Machine:
1. 110x12
2. 110x9
3. 110x8
4. 80x15 rp x9 rp x6

Skull Crushers:
1. 75x10
2. 95x10
3. 105x8
4. 105x7

Cable Side Raise:
1. 3 plates x12
2. 3 plates x10
3. 2 plates x15

Rope Pressdowns:
1. 8 plates x15
2. 9 plates x12
3. 6 plates x20

Workout Time: 75min




11-16 Monday: Off Day

Diet: 200gP, 495gC, 88.5gF, 3560cal
Water: 1.5 gallons
Sleep: 7hrs




11-17 Tuesday: Pull

Diet: 191gP, 556gC, 88gF, 3780cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Pull

Rack Deads:
1. 135x10
2. 225x10
3. 315x8
4. 405x5
5. 455x5
6. 495x5
7. 545x5
8. 565x3 (Tied PR I set at 12lbs heavier, can I get a yea budday!!)

Wide Grip Lat Pulldowns:
1. 150x10
2. 175x10
3. 187.5x10
4. 200x7

Chest Supported T Bar Row:
1. 45x10
2. 90x10
3. 100x10
4. 110x8

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 230x10
4. 230x8

DB Shrugs:
1. 100x15
2. 100x15
3. 100x15

Cable Rear Delt/Back Hybrid:
1. 4 plates x10
2. 4 plates x10
3. 4 plates x10

Straight Arm Pressdowns:
1. 50x15
2. 50x12

Cable Preacher Curls:
1. 11 plates x12
2. 11 plates x10
3. 11 plates x7
4. 8 plates x10

1 Arm Machine Curls:
1. 25x10
2. 25x10
3. 25x10

Workout Time: 95min




11-18 Wednesday: Cardio

Diet: 190.5gP, 490gC, 85gF, 3485cal
Water: 1.5 gallons
Sleep: 8hrs
Stepper Sprints: 20min




Chuckles

[chuckles_345]

11-19 Thursday: Arms

Diet: 194.5gP, 556gC, 83.5gF, 3755cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Arms

Standing EZ Bar Curls superset Skull Crushers
1. 55x10/75x10
2. 75x10/95x10
3. 95x10/115x10
4. 105x10/125x7
5. 105x7 drop to 75x7/115x8 drop to 75x8

Seated DB Curls superset Cable Pressdowns:
1. 25x12/120x12
2. 30x12/132x12
3. 30x10/132x10
4. 30x10/132x10

Lying Cable Curl (30 sec rest):
1. 72x15
2. 72x12
3. 72x11
4. 72x10
5. 72x10
6. 72x9
7. 72x8

Overhead Rope Extension (30 sec rest):
1. 72x15
2. 72x11
3. 72x8
4. 60x10
5. 60x8
6. 48x12
7. 48x10

DB Wrist Curls superset Reverse DB Wrist Curls:
1. 30x15/15x12
2. 30x10/15x8
3. 30x8/10x15
4. 20x15/10x12

Workout Time: 60min






11-20 Friday: Legs

Diet: 206.5gP, 548.5gC, 86gF, 3795cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Legs

Leg Press:
1. 230x10
2. 410x10
3. 590x10
4. 680x10
5. 770x10
6. 840x6
7. 770x10

Hammer Squat:
1. 144x10
2. 234x10
3. 324x10
4. 374x10
5. 414x12

Hack RDL:
1. 140x10
2. 230x10
3. 280x10
4. 290x8

Leg Extension (30 sec rest):
1. 125x15
2. 125x12
3. 125x10
4. 125x9
5. 125x8
6. 125x8
7. 125x7 drop to 75x8

Ham Curl (30 sec rest):
1. 100x15
2. 100x15
3. 100x11
4. 100x8
5. 80x10
6. 80x10
7. 80x8

Seated Calf Raise (30 sec rest):
1. 90x15
2. 90x15
3. 90x12
4. 90x12
5. 90x11
6. 90x10
7. 90x10
8. 90x10
9. 90x10
10. 90x10

Workout Time: 85min




A couple of solid workouts the past 2 days. Really cranking the intensity up in the gym. I feel like I've reached a new level with my training over the past couple of months. I'm moving weights right now at 181lbs that are just shy of what I was moving at 192-193lbs early last summer before I cut. Really having a lot of fun with it at the moment. Saturday is cardio and then Sunday will be push if my triceps are recovered, otherwise I'll be doing pull because my biceps seem ok. Monday will be whichever workout I don't do Sunday if that makes sense.

Chuckles

[chuckles_345]

11-21 Saturday: Cardio

Diet: 194.5gP, 514gC, 73gF, 3490cal
Water: 1.5 gallons
Sleep: 9hrs
Cardio: Incline Walk: 30min (legs way too sore for sprints)



11-22 Sunday: Push

Diet: 196.5gP, 540gC, 87gF, 3730cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Push

Incline Bench:
1. 135x10
2. 185x5
3. 205x11 (1 rep shy of pr set at about 12lbs heavier bw)
4. 205x8
5. 185x9 + 1 forced rep

Arnold Press:
1. 25x10
2. 35x10
3. 45x10
5. 50x7

Dips:
1. bw x10
2. 45x10
3. 70x10
4. 70x7 drop to bw x10

Seated Side Raises:
1. 30x12
2. 30x12
3. 30x10
4. 30x10 drop to 20x10

Pec Deck:
1. 200x12
2. 200x8
3. 150x15

Cable Side Raise (30 sec rest):
1. 2 plates x15
2. 2 plates x12
3. 2 plates x10
4. 2 plates x10
5. 2 plates x9
6. 2 plates x8
7. 2 plates x7

Rope Pressdown:
1. 7 plates x15
2. 9 plates x12
3. 9 plates x10 drop to 6 plates x8

Workout Time: 75min




11-23 Monday: Pull

Diet: 193gP, 548gC, 83gF, 3710cal
Water: 1.5 gallons
Sleep: 8hrs



Workout: Pull

Weighted Pull Ups:
1. bw x10
2. 25x10
3. 45x8
4. 45x6
5. 45x5 drop to bw x6

Chest Supported T Bar Row:
1. 45x10
2. 90x10
3. 100x10
4. 110x8
5. 120x6 drop to 90x5

Hammer Strength Pulldown:
1. 90x10
2. 180x10
3. 230x10
4. 250x8 drop to 180x8

Bent Over Cable Row:
1. 120x12
2. 120x12
3. 120x12

Biangular Pulldown to Back of Head:
1. 100x15
2. 125x12
3. 125x10

Smith Shrugs:
1. 110x10
2. 200x10
3. 250x10
4. 270x10

Machine Shrugs:
1. 250x15
2. 250x15
3. 250x15

Cable Rear Delts:
1. 4 plates x11
2. 4 plates x10
3. 4 plates x8

Cable Preacher Curls:
1. 12 plates x10
2. 12 plates x8
3. 12 plates x7
4. 7 plates x15

1 Arm Machine Curl:
1. 25x12
2. 25x12
3. 25x10
4. 25x9

Workout Time: 90min





11-24 Tuesday: Cardio

Diet: 193.5gP, 501gC, 88.5gF, 3575cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Stepper Sprints: 20min




11-25 Wednesday: Legs

Diet: 204gP, 533gC, 86gF, 3720cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Hack Squat: (Normally I put the peg at the bottom and touch, today I tried to go just shy of the peg so it was still below parallel but no touch keeping tension on my quads, much harder and I think I'm going to stick with this for a while):
1. 140x10
2. 230x8
3. 280x5
4. 325x4 (way hard)
5. 280x7
6. 280x5
7. 230x10
8. 230x9

Hack Squat Machine RDL:
1. 140x10
2. 230x10
3. 280x10
4. 300x7
5. 230x10

Hammer Squat:
1. 144x10
2. 234x10
3. 324x10
4. 414x10 drop to 324x6 drop to 234x8 (I was dead at this point)

Leg Extension superset Ham Curl:
1. 125x15/120x15
2. 125x12/120x12
3. 125x10/120x10

Left Legged Leg Extension superset Left Legged Ham Curl:
1. 37.5x15/40x12
2. 37.5x15/40x12

Leg Press Calf Raise:
1. 230x15
2. 320x15
3. 410x12
4. 410x12

Seated Calf Raise:
1. 90x25
2. 90x20
3. 90x15
4. 90x12

Workout Time: 90min




11-26 Thursday (Thanksgiving): Off Day



11-27 Friday: Push (At Gold's North in Appleton)

DB Bench:
1. 50x10
2. 75x8
3. 90x5
4. 100x3
5. 110x5 (1 rep shy of PR set at 12lbs heavier bw)
6. 110x4
7. 100x6
8. 75x12

Military Press:
1. 135x7
2. 135x7
3. 115x9

Hammer Strength Incline:
1. 90x10
2. 180x8
3. 180x7
4. 180x6 drop to 90x7

Skull Crushers:
1. 50x10
2. 80x10
3. 90x8

Seated Side Raises:
1. 30x12
2. 30x12
3. 30x12
4. 30x10 drop to 17.5x10

Cable Crossovers:
1. 60x15
2. 60x15
3. 60x12

Cable Side Raise:
1. 30x15
2. 40x10
3. 40x8

Rope Pressdowns:
1. 100x15
2. 100x15
3. 100x12

Workout Time: 85min




From here, it all goes downhill. I got sick Friday night (2nd time getting sick in 3 weeks) and was out of the gym Sat, Sun, Mon, and Tues. I have tonsilitus and the antibiotics seem to be working wonders on it although there were some pretty miserable days. I got back into the gym today and gave a little different split a try. I'll post details on this later but its basically a Sporto style split.

Chuckles

[chuckles_345]

12-2 Wednesday: Back/Chest Power 70

Diet: 190.5gP, 555.5gC, 86.5gF, 3765cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest Power

Incline Bench:
1. 165x5
2. 165x5
3. 165x5
4. 165x5
5. 165x5

Rack Deads:
1. 405x5
2. 405x5
3. 405x5
4. 405x5
5. 405x5

Decline Bench:
1. 225x8
2. 225x8

Pull Ups:
1. 25x8
2. 35x8

DB Flies:
1. 50x8
2. 60x8

Wide Grip Chest Supported T Bar Rows:
1. 90x8
2. 100x8

Hammer Strength Pulldowns:
1. 230x8
2. 230x8

Chest Stretch: 40x90 sec

Back Stretch: 70x45 sec

Workout Time: 75min





12-3 Thursday: Shoulers/Arms Power 70

Diet: 203.5gP, 539.5gC, 84.5gF, 3735cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Shoulders/Arms Power

Military Press:
1. 135x5
2. 135x5
3. 135x5
4. 135x5
5. 135x5

Barbell Curl:
1. 90x5
2. 90x5
3. 90x5
4. 90x5
5. 90x5

Close Grip Bench:
1. 160x5
2. 160x5
3. 160x5
4. 160x5
5. 160x5

Side Raise:
1. 35x8
2. 40x6

DB Curl:
1. 40x8
2. 45x8

Skull Crushers:
1. 115x7
2. 115x7

Rear Delts on Pec Deck:
1. 150x8
2. 150x8

Cable Preacher Curl:
1. 13 plates x8
2. 13 plates x7

Cable Pressdowns:
1. 156x8
2. 156x8

Workout Time: 70min





12-4 Friday: Lower Power 70

Diet: 195.5gP, 541gC, 89.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Hack Squat:
1. 230x5
2. 230x5
3. 230x5
4. 230x5
5. 230x5

Hack RDL:
1. 260x5
2. 260x5
3. 260x5
4. 260x5
5. 260x5

Hammer Squat:
1. 414x8
2. 414x8

Leg Extension:
1. 175x8
2. 187.5x8
3. 200x8

Ham Curl:
1. 160x7
2. 160x7
3. 160x6

Leg Press Calf Raise:
1. 590x8
2. 590x8
3. 590x8

Seated Calf Raise:
1. 140x8
2. 140x7
3. 140x5

Cable Crunches:
1. 144x15
2. 144x15

Leg Lifts:
1. 15
2. 15

Workout Time: 75min





Solid start to the new split. Feeling healthy again. Things are really getting hectic with still spending a tun of time in the lab and finals time approaching. In less than 2 weeks my classes will be over and then I can just concentrate on research until I leave for xmas which will be nice. Hopefully I can progress from the numbers I have put up the past 3 days and make some good gains. Saturday is cardio, Sunday is back/chest hypertrophy, Monday is an off day, Tuesday is shoulders/arms hypertrophy, Wednesday is lower hypertrophy, Thursday is cardio, and then the power workouts start again on Friday.

Chuckles