Liftingbuddy1's Monster-Strength Training Program Journal

[liftingbuddy1]

On my short days I am gone from 7:30 am-7:00pm. You don't even want to know what a long day is like, so trust me I understand.

Get that food in hermano!

Wow.....that's the short day? What is your major? How many hours are you taking?

Will do......as soon as I figure out how to order this fridge...

School has started for me aswell.

After Ramadan [when I get a real diet going], I plan to use Xtend [between meals,during classes] to keep me Anabolic. Its really efficient too, cuz carrying a shaker around isnt hard.

Other than that...Almonds,PB,Protein Bars,Granola Bars,Trail Mix,Beef Jerky are all good ideas.

Xtend is a good idea.....way better than PW.

Yeah, a shaker shouldn't be a problem. Yeah, the light healthy snack foods sound really good!

Mike

[liftingbuddy1]

Workout #44
Day 75
8-23-2008
Saturday
Total # of Sets: 27
Workout Duration: 1 hour

SHOULDERS/BICEPS

Supplements:
Scivation Xtend, Scivation Vasocharge, Primaforce Beta-Alanine, Primaforce Citrulline Malate, Controlled Labs Green Magnitude

PREVIOUS SHOULDERS/BICEPS WORKOUT

Warmup
Dumbbell Front Raises (1 set)

Seated Barbell Press

75x6
110x9
110x6
100x10

Again, about 3-4 minute rests here. Didn't hit a rep PR today, but got in some good delt work. The final set was pretty good too. I'll stick with 110 next time as well since my caloric intake has been a bit low for the past couple weeks.

Dumbbell Rear Delt Flyes

15x11
15x11
15x11
15x11

30 second rests between sets. Really need to focus a lot more on MMC next time; it was alright today, but not as good as usual.

Machine Rear Delt Flyes

55x12
55x12
55x10
**DROP**
40x10

30 second rests minus the dropset. Pretty good change up today compared to the usual.

Seated Dumbbell Press

25x6
55x7
55x6
55x8

Got pissed off after a letdown on the first set of 55's and then got pissed again on the second set because I really thought I would get it then. Hit the PR on the third set, but I'm not satisfied with it. My arms were only parallel on that 8th rep . I'll count it as a PR, but will work to get a solid 8th rep next time.

Dumbbell Side Laterals

15x9
15x9
15x9

1 minute rests here; easy side delt work today. Reps felt solid and MMC was good. Will try to add another rep next time.

V-Bar Cable Curls

35x10
50x8
**DROP**
45x8
**DROP**
40x8

Dropsets were done due to being short on time. Strong contraction of the biceps here. I was aching on the way to the preacher curl machine.

Machine Preacher Curls

80x10
**DROP**
65x8
65x10

Killed it here. Contractions were strong and solid.

Overall: Good workout overall! Damn work is causing me to lose calories (not getting enough meals). Looks like Subway will have to do for lunch today.

Mike

Bump to new page.

Mike

[FATHER FLEX]

Wow.....that's the short day? What is your major? How many hours are you taking?

Will do......as soon as I figure out how to order this fridge...

Wants to be an RN and get my degree in Clinical Nutrition, plus work, plus MANY other things I have to take care. Such as spoiled teenage girls! Sister...

[PaC-mAn8]

Xtend is a good idea.....way better than PW.

Yeah, a shaker shouldn't be a problem. Yeah, the light healthy snack foods sound really good!

Mike

Lol...for the hate on PW

But I have to say...Xtend > PW in regards to taste.

And hope the foods workout for you.

[ben3133]

Nice volume Mike. What machine do you do the read delt flyes on?

Also, Subway for lunch is probably a good thing if you are low on calories - it can be a reasonably healthy high-cal meal... I use it as one at least!

[jdmalm123]

Mike,

Have you read Pavel Tsatsouline's Power to the People?

Also, do you do much stretching? What kind?

[liftingbuddy1]

Wants to be an RN and get my degree in Clinical Nutrition, plus work, plus MANY other things I have to take care. Such as spoiled teenage girls! Sister...

Sounds pretty cool. Lol, pro bodybuilder, student, and a BABYSITTER? Wow, you really do it all!!

Lol...for the hate on PW

But I have to say...Xtend > PW in regards to taste.

And hope the foods workout for you.

Thanks.

Nice volume Mike. What machine do you do the read delt flyes on?

Also, Subway for lunch is probably a good thing if you are low on calories - it can be a reasonably healthy high-cal meal... I use it as one at least!

Thanks, Ben! It's reverse pec deck flyes.

Subway is definitely good for calories. I like the double meat chicken breast sub, footlong on wheat or honey oat!! ~1k calories, more or less.

Mike,

Have you read Pavel Tsatsouline's Power to the People?

Also, do you do much stretching? What kind?

Nope, but I have heard of it. I don't know what kind of stretching I do, but I do some. Like after a delt exercise, I will stretch my arms back and then forward and after bicep exercises, I will sometimes stretch my arms keeping them straight but trying to extend backwards to stretch the biceps. With back, I just pull my lats back and hold for a second or two. Chest, I just mimic a fly motion in the air and with triceps, I just sometimes pretend I'm curling (putting no tension on the biceps), in order to stretch the triceps. For legs, I may just do a standing knee-up between sets, but that is about it. I do not do much of any stretching at all for legs.

Mike

[thursday22dp]

In your thread! I have to do work but I will comment on it later man!

[liftingbuddy1]

In your thread! I have to do work but I will comment on it later man!

Thanks for stopping by!

Mike

[liftingbuddy1]

Workout #45
Day 78
8-26-2008
Tuesday
Total # of Sets: 22
Workout Duration: 1 hour 5 mins

BACK

Supplements:
Scivation Xtend, Scivation Vasocharge, Primaforce Beta-Alanine, Primaforce Citrulline Malate, Controlled Labs Green Magnitude

PREVIOUS BACK WORKOUT

Warmup
None

Pullups

BWx8
BWx7
BWx3

Used 90 second rests between sets again. The first set was pretty solid for the most part. The other sets were really bad though. I use straps to take tension off the biceps (it feels that way to me) and it didn't seem to do much good today. I'll probably start warming up with light pulldowns to engage the lats early.

Bent Barbell Row

95x8
140x10
140x8

Overhand grip; this wasn't that good today. MMC wasn't there.

Deadlift

135x5
185x5
225x5
245x5
275x7

Good work here today.

Dumbbell Row

45x6
75x12
75x10
75x9

Rep PR by 1 today. Will add 1 set of 80's next time.

Barbell Shrugs

Rest-Pause Sets
145x20
145x15
145x12
145x10
145x8

Wow, 10 LBS really made a difference today! This was hard as hell, lol. Definitely good trap work.

Dumbbell Shrugs

45x12
45x12

15-20 second rest between the 2 sets. Light work here.

Overall: Happy to be in the gym again. Deadlifts were pretty good and so were the Dumbbell Rows. Due to school, my workout schedule has changed.....obviously this is true because I'd normally have done this workout yesterday and today would've been Chest/Triceps. Thursday will be Chest/Triceps, Friday will be Legs and Sunday (maybe) will be Shoulders/Biceps.

Mike

[mjw8204]

Nice deadlifting and DB rows, Mike.

How close were you to failure on that first set of pullups?

[theACEofSPADES]

Wow your back must be shredded!

[The Solution]

Thats a lineup for disaster my man. Rows, Deads, Pullups. Thats Nasty bro!

[liftingbuddy1]

Nice deadlifting and DB rows, Mike.

How close were you to failure on that first set of pullups?

Thanks, Matt. Lol.....it was failure .

Wow your back must be shredded!

Haha, maybe.....if my bodyfat % was low enough!

Thats a lineup for disaster my man. Rows, Deads, Pullups. Thats Nasty bro!

Thanks, Bob. It's pretty fun to do!

Mike

[xquick]

awesome lineup. glad to see u bounced back with the DB rows after the pull ups and barbell rows felt a bit off with the MMC.

sucks to have to rearrange the schedule due to school huh

[liftingbuddy1]

awesome lineup. glad to see u bounced back with the DB rows after the pull ups and barbell rows felt a bit off with the MMC.

sucks to have to rearrange the schedule due to school huh

Thanks, Greg. Yeah, the Dumbbell Rows were good today.

Definitely. Between work and school, it's looking like it'll be a "workout whenever I can" situation.

Mike

[thepijj]

how long have you been doing rest-pauses for traps? looks like a killer routine haha

[liftingbuddy1]

how long have you been doing rest-pauses for traps? looks like a killer routine haha

I've been doing them for about a month or so. Below is the first time I tried them. It kicks ass, for sure.

http://forum.bodybuilding.com/showpo...postcount=2415

Mike

[no_one089]

Good back day Mike, nice pr on db rows Btw Im thinking about getting some Xtend and other supps soon

[AMillane7]

Good back day Mike, nice pr on db rows Btw Im thinking about getting some Xtend and other supps soon

let me know how you like xtend! I'm thinking bout a new supp and its in the mix of contenders

[BenT]

Good job on the deadlifts and rowing. They must've been tough, especially after the pull-ups & BB rows.

[The Solution]

Whats up Mike ?

[liftingbuddy1]

Good back day Mike, nice pr on db rows Btw Im thinking about getting some Xtend and other supps soon

Thanks, Brandon. The Dumbbell Rows were pretty good. Xtend is the best! Definitely pick up a bottle of it....go with Apple!

let me know how you like xtend! I'm thinking bout a new supp and its in the mix of contenders

Go with Xtend. It's a great BCAA supplement and the taste is incredible. Apple is amazing!

Good job on the deadlifts and rowing. They must've been tough, especially after the pull-ups & BB rows.

Thanks, man. Back day felt pretty good overall.

Whats up Mike ?

Hey, Bob. Today is Chest/Triceps. Will be hitting the gym pretty soon..

Mike

[liftingbuddy1]

Workout #46
Day 80
8-28-2008
Thursday
Total # of Sets: 19
Workout Duration: 40 mins

CHEST/TRICEPS

Supplements:
Scivation Xtend, Scivation Vasocharge, Primaforce Beta-Alanine, Primaforce Citrulline Malate, Controlled Labs Green Magnitude

PREVIOUS CHEST/TRICEPS WORKOUT

Warmup
None

Pec Deck Flyes

Rest-Pause Sets
95x12
95x10
95x8

Felt great today; held at the top of the movement for a second or two before slowly returning to the start position.

Incline Dumbbell Press

35x6
65x9
60x7
60x7

Tied my PR with the 65's; I almost had the 10th, but ran out of steam. Pushed hard on the first set, but didn't do as well as I wanted on the second and third ones. Will add a set of 65's next time and hope for more reps.

Flat Dumbbell Press

30x6
55x10
50x10
50x10

This went fairly well. I nailed the weight for the reps that I wanted and overall am satisfied with it. Will add another set of 55's and see how it goes.

Pec Deck Flyes

Dropsets
100x10
80x10
60x10
75x8

First three sets were dropsets and the last set was done right after the third without rest. This was a good change up from Rest-Pause.

One-Arm Cable Pressdowns

Rest-Pause Sets
25x10
25x10
20x10
15x10

This was good for a change from the usual Cable Pressdowns.

Overall: Solid workout session today. Incline Dumbbell Press went well for the most part today especially considering the reduction of calories.

Mike

[The Solution]

Up in weight, and almost conquered what you had in mind = success.
Great job mike keep pushing hard and doing it big my man. Everyday we are seeing progress.

[liftingbuddy1]

Up in weight, and almost conquered what you had in mind = success.
Great job mike keep pushing hard and doing it big my man. Everyday we are seeing progress.

Thanks, Bob. My progress has stagnated a bit in recent weeks, but I will be fine with that as long as I can maintain the weights and reps. Better that than dropping in weight and reps due to caloric deficit. I was actually a little upset today after the first set of Incline Dumbbell Press because I thought my PR was 10 reps, but then when I found out that it was 9 reps, I was happy just to tie it .

Mike

[MawkieMawk]

Another rest-pauser like our friend Bobb-O!

Looks like great progress thus far man...
Ah heck, what the hay... I'll sub in and come along for the ride!

Hope to see ya around my journal, too! Best of luck and train hard man!

[theACEofSPADES]

Yeah your lucky you can put on weight. I've been around 150 forever. Bulking and cutting

[mjw8204]

Good job, Mike. As we've discussed before, it is hard to add reps to DB presses. I generally try to keep advice minimal since you're doing well, but I think I have an idea that might help you get that extra rep. Maybe do a couple of sets at 65 next time but stop a couple reps short on the first set. Try to make it a fairly even number between the two sets (i.e. 7-8 on the first set, then aim for 6-7 on the second). If you can do that, you might have a pretty good chance at tacking a on a couple of reps with the 65s the following week.

Just an idea. Do with it as you wish.

[xquick]

i spy with my little eye, improvements on inclines (no homo)

definitely had some more sets of 55 in u for the flat, nail those next time mikey boy. good stuff my man