Insert creative title here....Escholar05's journal

[escholar05]

Just thought I'd toss up a workout journal here. I just got done with a bulk sponsored by CEL, and right now I'm kind of just maintaining bodyweight while training hard, until contest prep time starts. I'm doing Layne Nortons power/hypertrophy split. I will post up more about what I'm eating and any supplements as time goes on, but as of right now I just wanted to get this started.

[escholar05]

November 1- Upper Power

BB Bench-325x5, 355x5, 355x4, 375x3

BB Bent Over Row- 225x5, 225x5, 255x5, 255x5

BB Military- 225x5, 225x5, 245x5

BB Skull Crushers-135x5, 145x5, 155x5

BB Curls-5x95, 5x105, 5x115

Thoughts
I started this split last week, but came down with the flu on tuesday, so the week was pretty much a wash. I lost 6 pounds being sick, despite trying my ass off to force food down. So this power workout was a little down from last week, but oh well, I will get it back.

[The_Animal11]

subbed!


maintaining of recomp?

[escholar05]

Originally Posted by The_Animal11

subbed!


maintaining of recomp?

I guess a recomp of sorts, I'm gaining strength while keeping my bodyweight the same. Although I'm not doing much of anything right now, I've missed the last 4 of 5 days i was supposed to be in the gym because of this stupid cold/flu.

[escholar05]

November 3- Lower Power

BB Squats-335x5, 335x5, 355x5, 355x5, 385x5

SLDL's-225x5, 225x5, 275x5, 275x5, 275x5

Donkey Calf Raises on Smith-10x185, 10x185, 10x185, 10x225, 8x225

Leg Extensions-170x8, 170x8
superset with
Leg Curls-140x8, 140x8

Thoughts
I'd say how I'm feeling right now after that workout and still being sick, but it'd just be one long string of expletives. I felt about 85% today, hopefully I will inch a little closer to 100% tomorrow. I didn't do this yesterday because there was no f'in way a leg workout was gonna happen with the way I felt. Hopefully the rest of the week goes better.

[The_Animal11]

Originally Posted by escholar05

November 3- Lower Power

BB Squats-335x5, 335x5, 355x5, 355x5, 385x5

SLDL's-225x5, 225x5, 275x5, 275x5, 275x5

Donkey Calf Raises on Smith-10x185, 10x185, 10x185, 10x225, 8x225

Leg Extensions-170x8, 170x8
superset with
Leg Curls-140x8, 140x8

Thoughts
I'd say how I'm feeling right now after that workout and still being sick, but it'd just be one long string of expletives. I felt about 85% today, hopefully I will inch a little closer to 100% tomorrow. I didn't do this yesterday because there was no f'in way a leg workout was gonna happen with the way I felt. Hopefully the rest of the week goes better.

not bad for someone with cadavers for knees.

[escholar05]

Originally Posted by The_Animal11

not bad for someone with cadavers for knees.

lol, thanks man. They aren't all cadavers, I still have my own MCL's

[escholar05]

November 4- Push Hypertrophy

DB Incline Press-12x75's, 12x75's, 12x85's, 12x85's

15 degree DB Flys-12x50's, 12x50's, 12x50's

Cable Crossovers-15x100, 12x140

DB Arnold Presses-12x50's, 12x50's, 12x55's, 10x55's

DB Side Laterals-10x30's, 10x30's, 10x30's
Superset with
DB Rear Laterals-8x25's, 8x25's, 8x25's

Straight Bar Pressdowns (OH)-12xstack(205), 12x205, 12x205
Superset with
Straight Bar Extensions (UH)-12x160, 12x160, 12x160

Overhead Extensions-12x85, 12x85, 12x85

Dips (to tie it all together)-15, 15, 15, 15

Ab Work

Thoughts
Today was the first day in a few weeks where lifting didn't feel like a chore, and I actually had fun with it. Seems as though my slump is over. Had a great day today, crazy volume, but I got all that done in about 55 min, so the rest time between sets was pretty low. Gonna take tomorrow off, hit hypertrophy legs on friday, and then hypertrophy pull on saturday with Rich. Then I will just start sunday and hopefully have a normal week.

[rich55]

Originally Posted by escholar05

and then hypertrophy pull on saturday with Rich.

Hey Joe, hope you're feeling a bit better. Looking STRONG!! Can you do 11:30 on Saturday? I have a gal coming in from Zanesville to pose real quick at 11am. Looking forward to it!

[escholar05]

Originally Posted by rich55

Hey Joe, hope you're feeling a bit better. Looking STRONG!! Can you do 11:30 on Saturday? I have a gal coming in from Zanesville to pose real quick at 11am. Looking forward to it!

Thanks Rich, I am feeling alot better, seems like the cold I had dragged on for about 2 weeks, but I'm finally shaking it.

1130 works just fine on Saturday. If you wanna go at 930 or 10 so you are done by 11 I could do that as well. If I don't hear from you I will just assume 1130, see ya then.

[JoeyDoyle2]

impressive workouts man!!

[escholar05]

Originally Posted by JoeyDoyle2

impressive workouts man!!

Thanks.

[escholar05]

November 6- Leg Hypertrophy

Front Squats-185x12, 185x12, 205x12, 225x12

Hack Squats(feet together)-180x15, 180x15, 200x12, 200x12

DB SLDLs-12x70's, 12x70's, 12x80's, 12x90's

Seated Hamstring Curl-130x12, 130x12, 130x12, 150x12

Leg Extensions-150x12, 170x12, 170x12, 190x10
superset with
Prone Leg Curl-140x12, 140x12, 140x12, 130x15

Cybex Calf Press Machine-180x15, 180x15, 180x15, 180x15
superset with
Standing Bodyweight raises-15, 15, 15, 15

Thoughts
This one had me dry heaving in front of a campus tour group...got all those sets done in like 50-55 min. Was a great workout.

[escholar05]

November 7- Pull Hypertrophy

Bar in Corner T-Bar Rows-135x8, 180x6, 205x6, 225x6

V-Bar Straight Arm Pulldowns-140x15, 140x15, 140x15, 150x12
Superset with
DB Bent Over Rows-8x70s, 6x70's, 6x70's, 10x55's

Underhand Standing Pulldowns-10, 10, 10, 10

Rope Face Pulls-150x10, 150x10, 150x10, 150x10
Superset with
DB Shrugs-8x80's, 8x90's, 8x90's, 8x100's

DB Hammer Curls(alternating)-8ea x 35's, 8ea x 40's, 8ea x 45's, 8ea x 45's

DB Hammer Curls(together)-8x50's, 7x55's, 6x55's

Straight Bar Curls-65x10, 75x8, 85x6

Cable Curls-90x10, 90x10

Thoughts
Holy Crap. Worked out with Rich Lauro today, and I was strugglin for sure. He kept the pace way high, but I definitely learned a few things that will help me in future back workouts. Great workout, really enjoyed it. The weights and sets might not be totally right, I was tryin so hard to keep up it was hard to keep track.

[The_Animal11]

whatd you think about the bent db rows? ive been playin around with those for a while and havent decided if i wanna keep them or not

[escholar05]

Originally Posted by The_Animal11

whatd you think about the bent db rows? ive been playin around with those for a while and havent decided if i wanna keep them or not

The way rich had me do them I really liked them. Kept the DB's not gripped across like a barbell, but neutral instead, with my feet close together. That superset absolutely torched my lats.

[escholar05]

November 8-Upper Power

Flat BB Bench-335x5, 355x5, 375x5, 405x2

Bent Over BB Row-225x5, 245x5, 245x5, 265x5

BB Military-225x5(easy), 255x5(not so easy), 255x3(awful)

BB Skull Crushers-135x5, 135x5, 155x5

No Biceps, still sore from yesterday

Thoughts
Back/Bi's/Rear Delts were waaaay sore from yesterday. Due to Rich's influence, I'm tryin to be more explosive and not as deliberate on the positive portion of my reps.

In other news, Rich somehow talked me into a 4 or 5 week mini-cut. Starting tomorrow I'm gonna lay off the fast food, and cut my carbs down by 1/2 or 2/3 at each meal, which should drop my calories down to about 3000. I'm also going to add in about 80 min of cardio (4x20min) for each week. Should allow me to drop some good bf pretty quickly, and won't be too taxing. We will see how it goes.

[escholar05]

November 9- Lower Power

BB Squats-355x5, 355x5, 385x5, 405x2, 315x12

BB SLDL-225x6, 275x5, 275x5, 275x5

Leg Extension(explosive)-190x8, 210x8, 230x6

Prone Ham Curl (explosive)-130x8, 150x6, 150x6

Standing Calf Raises on Smith-225x8, 225x8, 225x8, 225x8

Thoughts
First day of the diet today, went well. Didn't get any cardio in, the wait was like 25 min, and my legs were dead tired. That was probably my best day of squats in quite some time, I'm definitely adding some strength.

[rich55]

Originally Posted by escholar05

Holy Crap. Worked out with Rich Lauro today, and I was strugglin for sure. He kept the pace way high, but I definitely learned a few things that will help me in future back workouts. Great workout, really enjoyed it. The weights and sets might not be totally right, I was tryin so hard to keep up it was hard to keep track.

Nice work on Saturday! My pace is faster than what most prefer, but after a while you just get used to it. Hey, we took our sweet time on those T-Bar rows haha.

Originally Posted by escholar05

Back/Bi's/Rear Delts were waaaay sore from yesterday. Due to Rich's influence, I'm tryin to be more explosive and not as deliberate on the positive portion of my reps.

In other news, Rich somehow talked me into a 4 or 5 week mini-cut. Starting tomorrow I'm gonna lay off the fast food, and cut my carbs down by 1/2 or 2/3 at each meal, which should drop my calories down to about 3000. I'm also going to add in about 80 min of cardio (4x20min) for each week. Should allow me to drop some good bf pretty quickly, and won't be too taxing. We will see how it goes.

And my were incredibly sore as well. Squatting today wasn't fun. Sounds like a good plan ^^^

[Matt593]

Dayum your strong. Looks like I found another log to follow along with

[escholar05]

November 11- Push Hypertrophy

Incline DB Press(up as fast as possible, long negative)-12x75's, 12x85's, 12x85's, 10x95's

Flat DB Flys-12x50's, 12x50's, 10x55's

Cable Crossover-10x140, 12x120, 15x100

Cybex Converging Shoulder Press-12x180, 12x180, 10x240, 12x180

DB Side Laterals-12x30's, 12x30's, 10x35's, drop set of 12x25's

V-Bar Tri Pressdowns-15xstack(205), 15x205, 12x205, 12x205

Overhead Cable Rope Ext-100x12, 100x12, 90x15, 90x15

Bent over BB Kickbacks-10x40, 12x30

Dips-15, 15

Ab Work

20 min Elliptical (HR 140-155)

Thoughts
Remembered today how much I hated cardio. Price I gotta pay to lean up a bit though. I've been eating really well the last 3 days, I'm lucky that eating the same 6 meals each day doesn't really bug me. I feel good....got supplements comin tomorrow, I will be doing Purple InTrain and Green Magnitude intra-workout instead of Intra-Aid and Storm, just to mix it up a bit. Controlled Labs and Universal seem to be my two fall back companies.

[escholar05]

Originally Posted by Matt593

Dayum your strong. Looks like I found another log to follow along with

Thanks man, where do you train in columbus?

[Matt593]

Originally Posted by escholar05

Thanks man, where do you train in columbus?

Mostly at OSU's campus (RPAC or ARC), but now only occasionally downtown with Rich and James. I buy a pass to Metro and go downtown in the summers instead of buying a pass to Ohio States facilities as well.

[EutecticPoint]

Nice work overall man, good program. When does diet season start for you?

Originally Posted by escholar05

Thoughts
I started this split last week, but came down with the flu on tuesday, so the week was pretty much a wash. I lost 6 pounds being sick, despite trying my ass off to force food down. So this power workout was a little down from last week, but oh well, I will get it back.

Flu=bad
You still suffering, or is it totally gone. If it's already gone it was likely a cold. Flu typically lasts at least 2 weeks(I think?)

Originally Posted by escholar05

Thoughts
This one had me dry heaving in front of a campus tour group...got all those sets done in like 50-55 min. Was a great workout.

Classy! Did the backwards walking tour guide almost trip over you, or did you dry heave to their side?

Originally Posted by escholar05

Thanks man, where do you train in columbus?

Yay Columbus!

Originally Posted by Matt593

Mostly at OSU's campus (RPAC or ARC), but now only occasionally downtown with Rich and James. I buy a pass to Metro and go downtown in the summers instead of buying a pass to Ohio States facilities as well.

Been to the RPAC, never been to the ARC how is the setup there? JON all the way!

[Matt593]

Originally Posted by EutecticPoint

Been to the RPAC, never been to the ARC how is the setup there? JON all the way!

The ARC is nice, smaller but nice. I like it because there it is usually easier to do what you want to do there. RPAC is definately not my favorite as there are so many people. I have to say the ARC or JOS are my fav. You can go to www.osu.edu, click athletics then recreation sports or whatever, and you can check out the setup there if you wanted.

Never been to JON, although I do hear from many people that it usually houses more of the serious weightlifters.

[escholar05]

Originally Posted by Matt593

Mostly at OSU's campus (RPAC or ARC), but now only occasionally downtown with Rich and James. I buy a pass to Metro and go downtown in the summers instead of buying a pass to Ohio States facilities as well.

Originally Posted by EutecticPoint

Nice work overall man, good program. When does diet season start for you?

January, but mini-cutting for 4 weeks right now.

Flu=bad
You still suffering, or is it totally gone. If it's already gone it was likely a cold. Flu typically lasts at least 2 weeks(I think?)

It was the common cold that turned into a sinus and upper respiratory infection. Awesome. Gone now though.

Classy! Did the backwards walking tour guide almost trip over you, or did you dry heave to their side?

Just dry heaved within sight of the tour group.

Yay Columbus!



Been to the RPAC, never been to the ARC how is the setup there? JON all the way!
I'm a JOS guy myself

Originally Posted by Matt593

The ARC is nice, smaller but nice. I like it because there it is usually easier to do what you want to do there. RPAC is definately not my favorite as there are so many people. I have to say the ARC or JOS are my fav. You can go to www.osu.edu, click athletics then recreation sports or whatever, and you can check out the setup there if you wanted.

Never been to JON, although I do hear from many people that it usually houses more of the serious weightlifters.

I lift at JOS every day but friday, when I do legs at the RPAC before class. If you wanna meet up for a workout sometime, let me know.

[Matt593]

Originally Posted by escholar05

I lift at JOS every day but friday, when I do legs at the RPAC before class. If you wanna meet up for a workout sometime, let me know.

Sure! I will most likely be hitting legs on Sunday (at the RPAC as well b/c it has more options), then Pull on Monday and Push on Wednesday.

[The_Animal11]

IMO, when the conversation is about gyms, "nice" and "good" rarely go hand in hand.

RPAC vs. metro for example: RPAC is "nicer", but metro pwns.

[escholar05]

Originally Posted by The_Animal11

IMO, when the conversation is about gyms, "nice" and "good" rarely go hand in hand.

RPAC vs. metro for example: RPAC is "nicer", but metro pwns.

So true....Bodybuilders Inc. in Akron- not nice. However, best gym I've been to, like heaven on earth.

[escholar05]

November 12- Pull Hypertrophy

Bar in Corner T-Bar Rows-120x15, 120x15, 145x12, 145x12, 145x12

V-Bar Straight Arm Pulldowns(JOS pulley pulls much harder than metro's)-100x15, 100x15, 110x12, 110x12
Superset with
DB Bent Over Rows-12x65's, 12x65's, 10x75's, 15x55's

Underhand Standing Pulldowns-12x140, 12x140, 8x160, drop set of 10x130

Rope Face Pulls-150x10, 150x10, 150x10
Superset with
DB Shrugs-12x95's, 12x95's, 12x95's

DB Hammer Curls-12x45's, 10x50's, 8x55's, drop set of 12x30's

BB Curls-10x75, 12x65, 12x65

Cable Curls- 2 drop sets of 95x10 to 70x12

Thoughts
I liked the workout I did with Rich so much I just repeated it. Don't feel as dead as I did the last time, but definitely did good work. I think next time I want to get some more arms in, so I may throw in some chins at the beginning, instead of the T-bar rows.

First day of Purple InTrain and Green Mag intra-workout. Taste was good, was a little lighter on my stomach than Intra-aid and Storm, usually I have to wait to drink my PWO shake because I'm kinda nauseous after the workout, but the CL stuff sat a little lighter in my stomach. I will be interested to see how it goes.