2007 - Road to Rippedness and Fitness

[solarize]

Goals for 2007
Get Fit, Stay Healthy, Add strength (in no particular order).

Training Program for 2007
Chat Waterbury Full Body Workouts (8 weeks). DC Training (4 weeks). Standard 4 day, 2 way split (4 weeks). Train like this on rotation all year.

Progress
Checkout my bodyblog below for updates etc. I'll be updating this journal with specific weights/reps etc, but bodyblog will be for the more 'interesting' updates.
http://blog.bodybuilding.com/solariz...nd-rippedness/

Start Pic

[solarize]

Total Bodyworkouts 8 - weeks

Details are available here - for detailed information.
http://www.t-nation.com/findArticle....6-017-training

Phase I Begins (Two Weeks)

A1 Deadlifts (narrow stance) : 100X12X3
A2 Dips : +10X12, +15X12, +15X9
B1 Chin-ups (palms up) : 8, 6, 6
B2 DB Triceps Extensions : +15X12, +15X12, +15X10
C1 Seated Calf Raise : 40X12X3
C2 Hyper Extensions : BW X 12X3

Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM

Notes
I've been doing some strength training over the break, in between eating, partying and more eating Anyway, training went by the wayside the last month, and the physique shows as well as my strength. Starting back on Volume training and pairings kicked the crap outta me yesterday, BANG, its good to be back!
+

[solarize]

But I don't wanna be a bodybuilder!
Yes I Do! But today, my systems were lagging, and hell, I don't or can't have that. So I applied the magic formula.

1 part ephedrine
2 parts universal shock therapy
2 parts Purple Wraath

Effect : Massive sweats, and massive energy.

The Workout
A1 Back Squat (narrow stance) : 90X6, 90X6, 90X6, 90X6
A2 Bent-over Rows : 60X8, 80X6, 70X7, 70X6
B1 DB Military Press Hammer : 35X8, 35X7, 35X7, 37.5X5
B2 Lunges : 20X6X4
C1 Standing Calf Raises (feet straight ahead) 70X6, 80X6, 80X6, 80X6
C2 Hammer Incline Bench : 40X7, 40X7, 40X7, 42.5ZX5
Sets: 4
Reps: 6
Rest: 60 seconds between pairings (A1, rest 60s, A2, rest 60s, A1, rest 60s, etc)
Load: 8RM

The Result
I was VERY happy with those results, especially my squats. Yeah the squat is very low, but I am going for FULL ROM this year and legs are my worst body part, by far. I left the gym needing a change of shirt and shorts, as I was drenched beyond repair. I slept like a baby that night.

[solarize]

AM Cardio + PM Training
I'm keeping 3 sessions of 30-45mins cardio a week, probably no more at this stage.

Gym :

A1 Hack Squat Machine (wide) 40X12, 60X12, 80X12
A2 Seated Row : 45X12, 55X10, 50X12
B1 BB Military Press : 40X12, 42.5X8, 40X10
B2 45' Incline : 120X12, 160X12, 160X12
C1 Standing Calf Raises (feet angled in): 75X12, 75X10, 75X10
C2 Incline Bench Press (wide grip) : 60X10, 60X8
Sets: 3
Reps: 12
Rest: 75s between each pairing
Load: 14RM

I had a great workout except for chest at the end. I feel like my triceps and chest are not fully recovered, which meant I lacked strength and energy on incline bench. I'm hoping for more sleep tonite to remedy this.

Weight : 93.8KG this afternoon after lunch So I figure thats around 92 or so in the morning. My gym scales are fried, so I no longer use them, as they go up or down 5kg in a day While its great to weight 100kg, its not realistic
Waist : Creeping up to 33'.. 34 is my limit like Necro, thats a whole inch away though .

[NeCrOmAnCeR]

Originally Posted by solarize

But I don't wanna be a bodybuilder!
Yes I Do! But today, my systems were lagging, and hell, I don't or can't have that. So I applied the magic formula.

1 part ephedrine
2 parts universal shock therapy
2 parts Purple Wraath

Effect : Massive sweats, and massive energy.

.

I laughed so hard and Loved that when I read it yesterday

100k for 2007 FTW

[solarize]

Where are my rear delts ?
And other related muscle questions.. My Physique is out of proportions in more way than one and it needs to be remedied.

This article on t-nation had me thinking:
http://www.t-nation.com/readTopic.do?id=1403235

Anyway, I'm going to give the following exercises a shot:

Straight-arm pulldown
High pulley cross-rowing with fixed elbow angle
Low pulley cross-rowing with fixed elbow angle
Chest-supported dumbbell shrugs
Seated scapular retraction
Decline cable pullover
Ankle strap lat pulldown
Rear delt/rhomboid raises

[solarize]

Straight Arm Pulldown



High pulley cross-rowing with fixed elbow angle



Low pulley cross-rowing with fixed elbow angle

[solarize]

Chest-supported dumbbell shrugs



Seated scapular retraction



Decline cable pullover

[solarize]

Ankle strap lat pulldown


Rear delt/rhomboid raises


Workout
A. Straight-arm pulldown — hammer grip
3 sets of 10-12 reps
Controlled tempo; add a 2-3 second peak contraction on each rep
60 seconds of rest

10kg X 20
30X12, 35X12, 40X12

B1. High pulley cross-rowing with fixed elbow angle
3 sets of 8-10 reps
Controlled tempo; add a 2-3 second peak contraction on each rep
No rest (post-fatigue superset)

10X12X3

B2. Seated scapular retraction
3 sets of 12-15 reps
Hold a 2 second pause at the stretch position and a 2 second peak on each rep
90 seconds of rest

45X12, 55X8, 50X12

C1. Low pulley cross-rowing with fixed elbow angle
3 sets of 8-10 reps
Controlled tempo; add a 2-3 second peak contraction on each rep
No rest (post-fatigue superset)

5X12, 10X7, 5X14

D. Rear delt combo
3 sets of 12-15 reps (4-5 reps per position)
Controlled tempo
45 seconds of rest

5X12, 7.5X12, 7.5X12

E. Decline Pullovers
20X12, 20X12, 20X12

[NeCrOmAnCeR]

2 families went hungry tonite as a result of Solar's appetite

[solarize]

Stiff as a board
Man, that hit me for six yesterday. I hadn't done any of those exercises before, and I really felt the burn, and the pump. Got an AWESOME pump in parts of my back I have never felt before, mission accomplished!

Recovery
I got 8-9 hours sleep last night. I plan on doing 45mins - 1 hour light cardio this afternoon, followed by some time in the Sauna for recovery. Maybe some stretching if I can fit it in also.

[solarize]

Training
A1 Deadlifts (sumo stance) 100X6, 100X6, 100X6, 120X2
A2 Decline Bench DB : 37.5X6, 37.5X6, 37.5X6, 37.5X5
B1 Lat Pulldowns : 60X6, 60X7, 60X6, 60X6
B2 BB Skull Crushers : 42.5X6, 45X6, 45X6, 45X6
C1 Standing Calf : 70X8, 80X8, 80X8, 80X7
C2 Heel Taps and Crunches
D1 Seated Dip Machine : Drop set : 6/12/24
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM

[sherdi]

Hey There!

Good to see you have started a journal for 2007.

My boyfriend is doing the same CW TBT WO program. It's effective!

Good luck with it!

[solarize]

Sore
Yeah. Damn sore. After that freaky back workout and some excellent sumo deadlifts yesterday, I'm rather sore. Still, there is work to be done!@

Workout
A1 Back Squat (narrow stance) : warmup, 80X8, 90X6, 90X6, 90X6, 90X6
A2 One arm Row : 30X6, 35X6, 36X6, 36ZX6
B1 BB Military Press : 40X6, 50X6, 50X6, 50X6, 50X6
B2 Seated Leg Extensions : 50X8, 60X8, 70X8, 80X7, 80X6
C1 Standing Calf Raises (feet in ) : 80X6, 80X8, 80X6, 80X6, 85X8
C2 Incline Bench Press (narrow grip) : 50X6, 60ZX6, 65X6, 70X5, 65X5
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM

Diet

Meal 1 : Oats + Yougart + Shake
Meal 2 : Kangaroo + Rice + Veges + Split peas
Meal 3: Rice + beans + chicken
Meal 4: Canaloni + Kangaroo
Meal 5: Brocolli + Salad + Lean Beef
Meal 6: Pasta + cheese + tuna

Water : 6 Litres
Coffee : 4 cups
Supps : IntraXCell preworkout, Xtend during workout

Size

Those meals might not sound like a lot, but they are massive meals. each kangaroo serving was 500g. Anyway, I've put on a few kilos (4KG) since I started this massive eating just over a week ago, thats a freakn huge gain. I hope to put up some pics in one more week, see if we can notice the difference.

[solarize]

Cardio
45mins on treadmill - 550 Cals

Stretching
All over body stretching

Thoughts
I feel hammered.. I am considering taking another days break before training again, will see this afternoon. I really need a bit more sleep.

[solarize]

Will I or won't I ?
So, as I said on previous post, I'm freaking tired.. possibilty I won't train today, but we'll see. I am going to just keep on eating!

Diet
My father is a fisherman, and yesterday caught a heft load. As such, I'll be overconsuming on raw fish for the next litttle while Todays meals look like this

Meal 1 : 400g Raw fish + 2 cups rice
Meal 2 : 400g Raw fish + Veges + Pasta
Meal 3: 400g Raw fish + Pasta + Cheese + 100g cooked tuna
Meal 4: 300g cooked tuna + cheese + pasta
Meal 5: Lamb + Vegetables
Meal 6: Milk + 2 scoops protein powder

Snacks : Cheated a bit here. 2 Candy bars + apples. Also 1 large pack of lollies!

Rest
I was to train, but took a note from Mr. Aries book and said listen to my body. I will train tomorrow.

[solarize]

[solarize]

Training

A1 Deadlifts (narrow stance) : warmup, warmup, 100X12, 120X9, 140X5
A2 Dips : 12, +20X10, +20X7, +15X8
B1 Chin-ups: 7, 6, 5
B2 DB Triceps Extensions : 15X12, 15X10, 15X8
C2 Crunches
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM

Weak
Man, strength was pretty sub-par today. I just took two days off training, and 'felt' pretty good today, so I dunno whats going on. I guess lifes like that, every training session cant always been the best ever. here hoping tomorrow is better mentally and physically. My triceps feel especially weak, so I am guessing they are overtrained at present. I'll modify tomorrows session to take this into account.

[NeCrOmAnCeR]

Wow....Benn I did not know u looked so good on stage.........That really is inspiring...How did workout go with being tired?....I guess u will add weights to the workout u did last nite for comparison soon.

[solarize]

I Need STRAPS!
I struggle with 3plates a side on deadlifts, I have for the last 3 months. And, I'm positive its my grip strength letting me down.. I really wanted to wait till 4plates to go into 'strap land', but, my ego says DO IT NOW! Alas, I will decide over the weekend. I may lookup some exercises.

Training
I didnt get enough sleep last night (only 7.5H), so I will be ehancing my workout today with the following:

2 X Serve Universal Shock
1 X Ephedrine

A1 Back Squat (wide stance) : 70X12, 80X12, 80X12, 80X12
A2 Bentover Rows : 60X12, 80X6, 60X12, 70X8
B1 BB Military Press : 40X12, 40X12, 40X11, 50X6
B2 45' Calf : 120X12, 160X12, 200X10, 200X8
C1 Seated Calf : 50X6, 50X8, 50X8
C2 Incline Bench Press (wide grip) : 50X12, 60X12, 60X11
D1 : Flat Flyes : 17.5X12, 25X10, 25X10
Sets: 4
Reps: 12
Rest: 75s between each pairing
Load: 14RM

The Physique I want (Natural)


The Physique I want (Juiced)

[ATHLETIC EDGE NUTRITION]

Originally Posted by solarize

Originally Posted by NeCrOmAnCeR

Wow....Benn I did not know u looked so good on stage.........That really is inspiring...How did workout go with being tired?....I guess u will add weights to the workout u did last nite for comparison soon.

Agreed! IntraXCell is good, but damn, I didn't know it was that effective. Nice transformation Benn, you should be proud.

[solarize]

Back Equalizer Program
As mentioned above, I'll be doing a specific back equalizer routine once every 5 sessions or so (about once a week).

Workout
A. Straight-arm pulldown — hammer grip
10kg X 20
40kg X 12 X 3 Up Reps

B1. High pulley cross-rowing with fixed elbow angle
10X12X3

B2. Seated scapular retraction
50 X 12 X 3 Up reps

C1. Low pulley cross-rowing with fixed elbow angle
5X12, 10X12, 10X12 Up Reps

D. Rear delt
8X12X3 Up Weight

E. Decline Cable Pullovers
20X12, 20X12, 20X12

F. Standing Dumbbell Shrugs
37.5X12, 40X12, 40X12 Up reps

G. Back/Leg/Shoulder Stretches

H. 50 X Chair Leg Raises

[solarize]

Day 14 - Rest

Today's Training

AM - 30 mins cardio

PM - Weights

A1 Deadlifts (sumo stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 5
Reps: 6
Rest: 60s between pairings
Load: 8RM

Phase I Wrap Up
Bodyweight - +2kg
Waist - + 1/2 inch
Strength - +5-10%
Endurance - +5%
Pain - +20%

Thoughts
I haven't made it to afternoon weights yet, but I shall. Feeling a little under the weather - not sick, just a bit tired, worn out. I suspect its a combination of not enough sleep, some really intense training, and coming back from holidays and really shaking things up. I think I am just on a cusp of a little overtraining, and thats fine, as I am about to hit a de-loading stage for 1 week on Phase II, just in time. I'm really, really sore most of the time at the moment, as body adjusts to more volume.

Diet

5000cals - 6000cals a day

Meal Plan :
Meal 1 : Oats + Yougart + Shake + Juice + fishoil + IntraXCell
Meal 2 : Rice + Tuna or Pasta + chicken
Meal 3 : Salad + Rice + Tuna or Pasta + salad + chicken
Meal 3 : as above
Meal 4 : Shake + Milk
Meal 6 : Rice + Meat + Veges
Meal 7 : Berries + Shake + Yougart

Snacks : Fruit. Protein Brownies. Few sweets here and there

Inspirtational Pic for the Day

[solarize]

Shagged! - VERY Tired from training. Need the rest

Supplements to Test!
This morning I received the following from Applied Nutriceuticals as a sample!

IGF-2

Label Information
http://www.appliednutriceuticals.com...IGF_2FINAL.pdf
Osteobolin-C

Label Information
http://www.appliednutriceuticals.com...bolinFINAL.pdf

[solarize]

Day 17 - Yoga
1.5 Hours of Yoga. No Weights

Day 18 - Deloading Phase

As per my workout schedule, I will be 'DELOADING' for the next 7 days. I totally drop the volume and exercise number, and work up to 5 Rep Max Lifts. The idea is this:

My CNS should be maxed from the last 2 weeks of full body training. To enhance recovery, avoid overtraining, and keep strength, I will train at a lower volume and have longer rest periods for the next 7 days. All goes to plan, I should come back to Full Body Workouts (FBW) next week (Phase III) stronger then ever.

Training
Flat Bench Press : Worked up to 5 X 100kg (2plates a side)
Wide Squats : Worked up to 2 X 110kg (2plates + 5 a side) Personal Best!

Cardio
Running / Walking this morning
Bike afternoon

[NeCrOmAnCeR]

Awesome lifts.......doing 1.5hrs yoga at home...that takes some commitment

[solarize]

Originally Posted by NeCrOmAnCeR

Awesome lifts.......doing 1.5hrs yoga at home...that takes some commitment

Doing Yoga at 'Yoga in Daily Life' - Doggart St in the Valley - its like 12bucks ("Easy Yoga")

[solarize]

Day 19 - Rest
Day 20 - Gym+Cardio
Which way to the waterfalls?
Took a trek to Springbrook Waterfalls today. 34Celcius outside, but in the mountains, it was a lovely 25. Headed out early and finished up the 10km walk around 11am. Some fantastic waterfalls and swimming holes. Plenty of leeches


Training

Deadlift (narrow stance) : 140kg X 3
Chins or Pulldowns (palms up grip) 8,6,6
Hammer Curls : 22.5X5
Lying Triceps : 22.5X5
Then Supersetted biceps/triceps:
Pushdowns
Cable Curls
Reverse Grip Curls

Supplementation

My waist is back up to 34' Grr.. Therefore something has to give. I have decided on the following to help my pain. I had great results over Christmas with these two, so I challenge them to come through again.

2X SesaGlow Daily / 6 X Melting Point

[solarize]

Carb Cycling Anyone?

I told Necro I was going to do some carb cycling at the start of the year. Its taken me till now to get the balls to do it Alas, today was a low carb day and I feel FREAKN tired.

Diet

Meal 1 : Eggs + Yougart + Museli + nuts
Meal 2 : Eggs + spinach
Meal 3 : Protein Shake + leg of lamb
Meal 4: Aminos + protein
Meal 5: Sustain Shake
Meal 6 : PEKING DUCK!

Cardio

We have this new 'green' bridge going over to my University that just opened up. So I figured I better check it out. Headed over there on my push bike today:

Riding : 1hour 15mins

Training

Stand BB Mill Press : Worked up to 5X55kg
Decline DB Press : Worked up to 4X45kg PB!

[solarize]

Gym
Chest
Incline Hammer Machine : Worked up to 3X60kg
Incline Flyes : 15X10X3 - Extreme stretching 2X30sec

A. Straight-arm pulldown — hammer grip
40kg X 12 X 3

B1. High pulley cross-rowing with fixed elbow angle
10X12X3

C1. Low pulley cross-rowing with fixed elbow angle
10X10, 10X12, 10X12 Up Reps

E. Decline Cable Pullovers
20X12, 22.5X8, 22.5X10 Up Weight

F. Standing Dumbbell Shrugs
37.5X12, 40X12, 40X12

Cardio

Some dance practise with Necro, then ride over to southbank for a quick swim. I am starting running again tomorrow.