TURCO / Back with a Vengeance

Turco · 10-19-2009, 09:16 AM

OK folks. I took a few months off journaling, and now I'm back. I've still been following my split and keeping a clean diet.

My goals this time around are

1 - to compete in the Ronnie Coleman 2010 (April)
2 - do another show 2-3 weeks after Ronnie
3 - (I'm not really set on this yet) Do the Highland Games in San Antonio in the Spring.

I'm feeling great in the gym lately. My weight is floating around 190-195. I'm still following the same basic split with a little more focus on forearms and calves:

Sun - Chest/forearms/calves
Mon - Legs/abs
Tue - Arms/calves (+ maybe forearms)
Wed - Shoulders/traps/abs
Thu - Back/forearms/calves
Fri - Whatever I feel like lifting or cardio
Sat - REST

I've also been playing sand volleyball for a few hours on Thursdays and Sundays, but I don't know how much longer that's gonna last. It's starting to get chilly outside.

I'm just using whey, plain creatine mono and Xtend at the moment, plus some No-xplode whenever I feel like I'm dragging.

Cliffs: This is a journal where I demonstrate how real men do it and share random gym stories. Some videos and pics may be included. Are you in, or are you in?

Turco · 10-19-2009, 09:17 AM

SUNDAY - CHEST/FOREARMS/CALVES

Flat BB press
135 x 15
185 x 10
225 x 14
225 x 7 + 135 x 12

HS Incline
1 plate/side x 15
2 plates/side x 10
3 plates/side x 8
3 plates/side x 5 + 1 plate/side 10

HS Flat
1 plate/side x 12
1 plate/side x 10 (slow)

Seated cable flys
4 sets of 8x12 reps

Cable crossovers
4 sets of 8x12 reps

Standing wrist curls at the pulldown station
4 sets of 10 reps

Reverse wrist curls at the Smith
4 sets of 10 reps

Leg Press Calf Raises + BW calf raises superset
4 sets of 15-20 reps each, 6 plates/side at the leg press

Notes: Felt great. I'm trying to get 225 x 20 on flat bench before Christmas. That's why I'm going all crazy with the reps. Don't ask me why...I just wanna do it. Plus, I've never been great with flat BB bench. Here's a pic of my right calf (I took the pic when my calves were super pumped - it's hard to flex when they're pumped):

kitarpyar · 10-19-2009, 09:18 AM

In.

Turco · 10-19-2009, 09:18 AM

Quote:

Originally Posted by ironwill2008

In. How about your nutrition? What's it look like?

I'm following a balanced 3000 calorie diet right now. It comes out to ~ 60/30/10 pro/carb/fat

Quote:

Originally Posted by BritishSoldier

I'm in man, but this is the wrong section you might want to put it in the workout journals forum

lol thx... Yeah, I haven't journaled in a while...

Ctrainer · 10-19-2009, 09:19 AM

But just for the pics and the vids!!

-Lucifer · 10-19-2009, 09:23 AM

Hai.

IN.

Quote:

Originally Posted by Ctrainer

But just for the pics and the vids!!

Me too.

skizbees · 10-19-2009, 09:26 AM

In! A 20 rep set on bench...good luck with that. Great workout so far, Manmeat.

darinaldi · 10-19-2009, 09:26 AM

Quote:

Originally Posted by Turco

Are you in, or are you in?

Oh, I'm in.

-Lucifer · 10-19-2009, 09:28 AM

Quote:

Originally Posted by Turco

Reverse wrist curls at the Smith
4 sets of 10 reps

lol wut?

I hope you mean drag curls.

Turco · 10-19-2009, 09:30 AM

Quote:

Originally Posted by kitarpyar

In.

Quote:

Originally Posted by -Lucifer

Hai.

IN.

Me too.

Quote:

Originally Posted by darinaldi

Oh, I'm in.

Welcome fellars and gals.

Quote:

Originally Posted by skizbees

In! A 20 rep set on bench...good luck with that. Great workout so far, Manmeat.

225 x 20 would be sweet

Quote:

Originally Posted by -Lucifer

lol wut?

I hope you mean drag curls.

No. I'll get a video of these maybe. I'd like to think I invented this exercise, but I ain't no Charles Glass.

strongforgood · 10-19-2009, 10:39 AM

Quote:

Originally Posted by Turco

Are you in, or are you in?

I can't decide

OK, I'm in

Turco · 10-19-2009, 10:48 AM

Quote:

Originally Posted by strongforgood

OK, I'm in

That's what he said

mAssholio · 10-19-2009, 11:06 AM

Adentro

BluntD · 10-19-2009, 11:24 AM

lol

Turco · 10-19-2009, 11:36 AM

Quote:

Originally Posted by mAssholio

Adentro

evet

Quote:

Originally Posted by BluntD

lol

get bent, blunt.

VoxExMachina · 10-19-2009, 11:41 AM

Watching.

BluntD · 10-19-2009, 11:43 AM

Quote:

Originally Posted by Turco

get bent, blunt.

In before, "I am deleting this journal, I just don't care about updating it anymore."

Turco · 10-19-2009, 11:49 AM

Quote:

Originally Posted by VoxExMachina

Watching.

This is a commercial free soap opera.

Quote:

Originally Posted by BluntD

In before, "I am deleting this journal, I just don't care about updating it anymore."

LOL Very possible, but I'll at least keep it up through my contests.

ironwill2008 · 10-19-2009, 11:52 AM

Quote:

Originally Posted by Turco

I'm following a balanced 3000 calorie diet right now. It comes out to ~ 60/30/10 pro/carb/fat

Do you usually eat such a high % of protein? Just curious.

Turco · 10-19-2009, 11:54 AM

Quote:

Originally Posted by ironwill2008

Do you usually eat such a high % of protein? Just curious.

Yes. Last year, for a while, I was eating about 50% protein with ~40% carbs. That worked well too.

ironwill2008 · 10-19-2009, 12:09 PM

Quote:

Originally Posted by Turco

Yes. Last year, for a while, I was eating about 50% protein with ~40% carbs. That worked well too.

It looks like it's been working for you!

Train hard!

VoxExMachina · 10-19-2009, 12:24 PM

Quote:

Originally Posted by Turco

Flat BB press
135 x 15
185 x 10
225 x 14
225 x 7 + 135 x 12

Notes: Felt great. I'm trying to get 225 x 20 on flat bench before Christmas. That's why I'm going all crazy with the reps. Don't ask me why...I just wanna do it. Plus, I've never been great with flat BB bench.

225x20 is easily do-able, I would say, if you are already at 14 reps.

Turco · 10-19-2009, 12:43 PM

Quote:

Originally Posted by VoxExMachina

225x20 is easily do-able, I would say, if you are already at 14 reps.

I agree, I feel like I'll get it sooner than later. Another thing is, I never tried it fresh - I might be able to do 20 now.

demike · 10-19-2009, 01:14 PM

In for some workouts, maybe I will learn a thing or two.

BluntD · 10-20-2009, 08:25 AM

So I hear your commute has more then doubled since school started?

Turco · 10-20-2009, 08:28 AM

MONDAY - LEGS/ABS

BB squats
135 x 12
225 x 10

Hack Squat
1 plate/side x 10
2 plates/side x 10
3 plates/side x 8
4 plates/side x 6
4 plates/side x 5

Leg Press
3 plates/side x 10
5 plates/side x 10
6 plates/side x 10
7 plates/side x 8
3 plates/side x 15 (partials)

partial SLDL
135 x 12
225 x 10

Leg Curls
4 sets of 10 reps

Leg Extensions
4 sets of 10 reps

Cable Crunches
4 sets

Notes: The gym is always busy and feels too warm inside on Mondays. I always get overheated... It was a good session though. I've been doing BB squats as a warmp up for hacks and leg press. I find that works better for me (at least for now), as opposed to doing more sets of squats and going heavier.