To The Limit, The Trials Of A Powerbuilder

[lionsrugby12]

The Start
I've come to realize a few things about myself and training.
1. I have training ADD
2. My training is very inconsistent when I don't have a strict schedule
3. I seem to get better strength gains during the inconsistency
4. During the inconsistent periods my diet goes to crap and my body looks like crap
5. I hate eating the same boring food every day
6. I like to go out and drink on weekends and my diet is generally terrible

With these in mind I am trying a new program to try and acheive my goals. It's a spin-off of Layne Norton's routine, with much less volume though. I'm traditionally a powerlifter, so working in high rep ranges is going to be new to me, which is why I like the routine. It meshes strength training and hypertrophy training pretty evenly. I am also meshing diets together, almost like a calorie cycling program. The days where I push my body hard I will eat the most calories and my sedentary days I'll eat the least.

The Program

Monday
Strength I / Bulking Diet
Agility / Mobility Drills
Back Squats
Bench Press
Chin-Ups
Weighted Abs
Rowing

Tuesday
Strength II / Bulking Diet
Agility / Mobility Drills
Deadlifts
Split Jerks
DB Rows
Rowing

Wednesday
Off Day / Warrior Diet

Thursday
Chest & Triceps / Low Carb Diet
Agility / Mobility Drills
Incline Bench Press
Decline DB Press
DB Flyes
Pin Presses
Tricep Pushdowns
Weighted Abs
Stationary Bike

Friday
Back & Biceps / Low Carb Diet
Agility / Mobility Drills
Rack Pulls
T-Bar Rows
V-Bar Pulldowns
Cable Rows
DB Shrugs
Preacher Curls
Zottmann Curls
Stationary Bike

Saturday
Legs & Shoulders / Low Carb Diet
Agility / Mobility Drills
Front Squats
Manual GHR's
Leg Extensions
Calve Raises
Seated Military Press
DB Presses
Lateral Raises
Abs
Stationary Bike

Sunday
Off Day / Warrior Diet

[lionsrugby12]

Strength I

Weight: 231 lbs

Agility / Mobility Drill Warm-Up

Squats
135 x 5
135 x 5
225 x 5
225 x 5
315 x 1
335 x 1
365 x 1
405 x 1
415 x 1
425 x 1

Bench Press
45 x 5
45 x 5
135 x 5
135 x 5
185 x 1
205 x 1
225 x 1
235 x 1
245 x 1

Regular Chin-Ups
BW x 10

HG Chin-Ups
10 x 5

Decline Sit-Ups
10 x 10
10 x 10
10 x 10

Notes
Good day to start the program. All of my distractions are out of the way now, I just got back from visiting my friend at Vanderbilt for the weekend. I was pretty drained from the weekend of drinking but my strength was still up there, could have felt better though. I didn't have any food when I woke up this morning so my diet for the first half of the day was crappy but I went to the grocery store and I'm stocked for awhile.

Post-Workout Dip

[lionsrugby12]

Food Log

Meal 1
1 scoop of casein

Meal 2
2 servings of chili

Intra-Workout Shake
2 scoops of bcaa?s

Post-Workout Shake
1 scoop of whey
1 cup of chocolate milk
1 scoop of gatorade powder
1 scoop of creatine monohydrate
1 scoop of taurine

Meal 3
1 serving of 90% lean ground beef
1 serving of italian sausage
1 serving of whole grain pasta

Meal 4
1 serving of 90% lean ground beef
1 serving of italian sausage
1 serving of whole grain pasta

Meal 5
1 serving of 90% lean ground beef
1 serving of italian sausage
1 serving of whole grain pasta

Meal 6
1 scoop of casein
2 cups of 1% milk

[jdelarod]

You are going to bulk half the week and fast/low carb the rest?

And your workout routine seems to consist of nothing but singles?

Good luck!

[lionsrugby12]

Originally Posted by jdelarod

You are going to bulk half the week and fast/low carb the rest?

And your workout routine seems to consist of nothing but singles?

Good luck!

That's just on my strength days I'll do a certain number of singles at a certain percentage depending on how I feel those days. Generally one day I'll push a few singles between 90-100% and on the other day I'll keep it between 75-90% but up the volume. On my hypertrophy split days I'll generally do 3-5 sets of 8-15 reps.

But my diet really isn't anything out of the ordinary...
High Calorie
High Calorie
Low Calorie
Medium Calorie
Medium Calorie
Medium Calorie
Low Calorie

[lionsrugby12]

Strength II

Agility / Mobility Drill Warm-Up

Deadlifts
135 x 5
135 x 5
225 x 5
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Split Jerk
45 x 5
45 x 5
95 x 5
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

DB Rows
60 x 5 (per side)
70 x 5 (per side)
70 x 5 (per side)

[lionsrugby12]

Chest / Triceps

Incline Bench Press
45 x 5
45 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Decline DB Press
50's x 12
50's x 10
50's x 10

Machine Flyes
70 x 8
70 x 8

Machine Chest Press (Drop Set)
95 x 5 - 75 x 5 - 55 x 5 - 35 x 5

Tricep Pushdowns
110 x 12
110 x 10

Post-Workout Dip

[lionsrugby12]

Back / Biceps

Rack Pulls
135 x 5
225 x 5
315 x 5
315 x 5
405 x 5
495 x 5
585 x 1

T-Bar Rows
1 plates x 12
2 plates x 10
2 plates x 8

V-Bar Pulldowns
110 x 12
130 x 8

Notes
Gym closed early for some reason.

Post-Workout Dip

[lionsrugby12]

Legs / Shoulders

Front Squats
135 x 5
135 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

45-Degree Hypers
10 x 12
10 x 12
10 x 12

Leg Extensions
110 x 15
110 x 15

Seated Military Press
65 x 12
85 x 10
85 x 10

Arnold Presses
30's x 10
30's x 10

Lateral Raises
10's x 15
10's x 15

Post-Workout Dip

[SumDumGoi]

Clue: When you are the only person posting in your own thread it means that no one cares.

[ozbilda]

err....... i think this should be in workout journal section

[grim83]

Originally Posted by ozbilda

err....... i think this should be in workout journal section

or the dumbass one

[lionsrugby12]

Jesus I'm an idiot I didn't even realize this wasn't in the journal section.

Mod Delete or Mod Move would be great

[CaptainGorgeous]

wow your bench/squat/dead are extremely strong compared to your other lifts lol

[hellawaits77]

I'd stick w. the Cope over the Skoal Mint!