the wrkoutfrq's journey to prove his namesake

[wrkoutfrq]

Training
Power Week
Shoulders/Traps

DB Shoulder Press
65's*6,6,5

Seated Side Lateral Raise (no swing)
3x42.5's*6 (PR)

Seated Rear Lateral Raise
3x60*6

BB Shrug
315*6
335*5

DB Shrug
2x130's*6

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, hit some good numbers... im feeling a little anxious about my cal level because i've def added fat since this cal raise. i notice it most in my lower abs, ass, and thighs. but yea, it's other places too lol. weigh in is tomorrow morning, and depending on what it says i'll decide what to do about the cals. if my weight is around 153.5ish i'll prolly leave cals where they are for another week and see what happens. i don't particularly wanna lower them, but i don't think my body can handle another bump. we'll see!

on a side note my freaking car died today, and my bicycle was stolen yesterday, so guess who had to make the 25min walk to the gym and then the 25min walk back? yeah, so my NEAT is probably high today. I also spent the majority of the afternoon in the lab. it was actually kind of nice to walk though, i may do it more often. i've been walking to the grocery store across the street, but thats like a 5min walk, nothing serious.

[wrkoutfrq]

Training
Power Week
Legs/Calves #2

Leg Press
7pps+20*6 (easy)
7pps+50*6 (meh)
7pps+70*6 (had to catch myself on the last rep!) (PR)

Smith Front Squat ATG
3x215*5 (last 2 sets had to do a rest pause for the last rep...) (PR)

Glute-Ham Raise
2xBW*6 (DID ONE WITHOUT ASSISTANCE!!! PR!)

DB Walking Lunges
2xBW+65's*6 (ouch!)

Glute Bridges
2x225*8 (light, but PR)

Seated Calf Raises
3x145*6,6,5

HS Super Calf Raise (2 count pause at bottom)
2x4pps+50*7

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
been a long time since i could push myself hard enough to almost get sick... i'm in awe of the quality of this workout. my mind muscle connection has been absolutely fantastic, and i have pushed myself harder than ever. weight this morning was 154.4, so it looks like i'm gaining about a half a pound a week. i'm gonna leave cal's where they are for now and follow what happens.

on a side note, got my car fixed 550 dollars later. luckily i got paid at the end of the month, so i had the money for it. thats one thing off my shoulders. now i'm worried about meeting with potential PhD advisors, as well as reviewing manuscripts, finishing my thesis research, working on other's thesis work (someone has to do it, or it wont get done...), as well as starting my new fellowship (research assistant position through the NSF), so stress is pretty high right now. it's whatever though, because i work best under these circumstances...

[wrkoutfrq]

Training
Chest/abs Hyper
Gold's Gym Murfreesboro

Cybex Chest Press)
3x80/side*10 (similar to HS Chest Press, but BETTER)

Flat DB Press
70*10
2x65's*10

Cable Flyes -SS- Burnout Pushups
3x50/side*12

BW Dips
3x15

Knee Raises (30 rest between)
3xBW*20

Ab Machine (30 rest between)
3x85*12

Incline Crunch -SS- Incline situps
2xBW+25*12/10

Cardio
PWO LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout today, am EXHAUSTED now though. wasn't sure if i would get to lift or not so i started the day like i would an off day, but after a LONG ass walk to the grocery store i realized even though the campus gym is closed, Gold's is open regular hours. so i popped some applesauce and got back on a normal day's cals. i may toss a high carb day in on arm day because they seem to be lagging bad, but we'll see. woke up this morning looking flat as hell, prolly from a great hike i had yesterday. i've been gettin out and walking everywhere, hopefully this extra NEAT may help me lean out a bit but still gain. stil haven't heard from the doc yet, gonna call tomorrow to see whats up with the Endo. i fell asleep for 45 min this afternoon out of nowhere, so i think it's time i get things fixed. i can't be doing this S*** anymore...

[Bnizzle163]

Dude, I hear you on the being flat from cardio thing... I did quite a bit of biking yesterday with the gf and despite my 525g. of carbs, woke up looking flat as can be lol.

Jelly of your leg pressing btw

[Webber91]

525g. of carbs

I hate you Billy.

[wrkoutfrq]

I hate you Billy.

this...

haha thanks for the props, leg press has always been a strong movement for me... something about taking my dodgy lower back outta the equation allows my legs to really shine

[wrkoutfrq]

Training
hyper Week
Back/traps

BW Pullups
3x12 (strict)

HS Row (Neutral Grip)
3x115/side*10

HS MTS High Row -SS- Yates Rows
3x65/side*12 -- 135*10

HS Pullover
2x140*15
130*12
tted w/-

V-squat Calf Raise -SS- toe bounces
3x2pps+50*10 -- BW*20

Seated CAlf Raise (30 sec rest)
3x90*12

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
oh boy is it gonna be a long two weeks of TRIAD training. they want to talk science from 8am til 4pm with no breaks. because of such i have to move my own research and training around to work with it, because there is no changing it. that meant eating my first meal this morning at 4am, hitting the gym by 530 and was still late... tomorrow i have to drive 45min to meet with the biotech company i'm paired with, so i'll be lucky to get my cardio in before having to leave, and then lift after, which is a LONG ASS TIME to go without eating... i'm gonna pack as much as i can, but it's gonna blow. oh well, dedication and determination are the keys to success!

[Zarazen]

Training

Notes
oh boy is it gonna be a long two weeks of TRIAD training. they want to talk science from 8am til 4pm with no breaks. because of such i have to move my own research and training around to work with it, because there is no changing it. that meant eating my first meal this morning at 4am, hitting the gym by 530 and was still late... tomorrow i have to drive 45min to meet with the biotech company i'm paired with, so i'll be lucky to get my cardio in before having to leave, and then lift after, which is a LONG ASS TIME to go without eating... i'm gonna pack as much as i can, but it's gonna blow. oh well, dedication and determination are the keys to success!

Great stuff man. You know what 99% of the people out there would of done? Stopped working out for months because of "school". Like **** that. I hate hearing those excuses.

I am up anywhere from 3:30-4:00AM 4 days a week just to hit the gym because that is the only time i have to go. I actually prep my breakfast the night before so that right when i wake up i pound it down, wash the dishes, shower and get the hell out of there so i get to the gym by 5AM. I'm done by 7AM, go back home, shower again, hit the road with the wife and daughter, drop the daughter off at daycare, commute into work (sometimes 1+hrs in traffic) work my 9-5PM, walk back to my wife's work (30mins), drive back to daycare, cook the whole family's meals for supper and the next day including my first 4 meals, wash dishes, clean up, pack the gym bag and hit the sack by 9:30PM a the latest. It's tough and many people think i'm crazy but i actually don't mind it. The sad part is spending little time with my daughter during the week because by the time we get home it's already 7PM and she is asleep by 8PM.

So just wanted to drop in to say that what you are doing really takes balls and dedication.

[wrkoutfrq]

thanks man, but really what you do is much more impressive... i hope to have a family one day, and i know its gonna be even harder to get things done when that happens, and the fact that you do it every day is just mind blowingly inspirational to say the least. my mom is the same way, she's up at 4am every morning so she can get to the gym, come home make her lunch, get my youngest sis ready for high school, then make it to her teaching job where she teaches at the alternative high school (the bad kid school). she still manages to come home and clean, do laundry, cook dinner, etc.

it amazes me that some people wont even work up the motivation to do a simple 30 min workout, yet here we are doing what's necessary to get the job done

[wrkoutfrq]

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x57.5*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12,10,10

BB Spider Curls -SS- Concentration Curls
3x50*10 -- 20*8

Reverse Grip EZ Curls -SS- HS MTS Bicep Curl (at FDB level)
3x40*15 -- 20/side*10 (BRUTAL!!!)

Machine Tricep Dip (slow and SQUEEZE at extension)
3x190*12

One Arm Cable Pressdowns (same dynamic as dips)
3x20*12,10,10

Skull Crushers -SS- One Arm DB Overhead Ext.
3x50*10 -- 15*8 (surprisingly really tough at this point)

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15 (wow, not as easy as i thought)

Cardio
AM HIIT - Stationary Bike
5min W/U
12*sprints (15/45)
5min Cooldown
12min Row
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
not sure what my deal is but i'm in a supersetting mood this week... it's fine though because the pump and fatigue accompanying that is great. i was getting a pump in my arms that was similar to that from occlusion, which is GREAT. this training for the new job is one hack of a hassle to deal with, but man is it worth it. today was a full 8 hour workshop on self awareness, leadership, and conflict management with a man named Dan Ryan, a consulting company CEO. was probably one of the best 8 hours spent in one room ever. i didn't even notice that i hadn't eaten for 4 hours by lunch, just being involved. the only problem is long days like that cut into my workout time lol. the campus gym opens at 6am and closes at 8pm, so there was only time to get cardio in this morning, and then lift when i made it back from the biotech company holding the workshop (45min drive w/out traffic, and we got out during rush hour). anyway, tomorrow i have an interview with the admin staff of the Nashville Zoo, but luckily it's a short day, so that gives me plenty of time to hit shoulders, abs and forearms tomorrow!

[buckeye185]

525g. of carbs

what webber said

yes, i mad

[Bnizzle163]

Why does everybody hate me?? lol

Seriously though dude, that was a killer workout. I dig supersets on occasion as well. They're fun

[wrkoutfrq]

Training
Hyper Week
Shoulders/Traps/Abs#2

BB Military Press (old school standing, very slow and controlled)
3x95*10

Arnold Presses
50*8
2x45*10

Side Lateral Raise -SS- DB Upright Row
3x30's*12 -- 30's*10 (wow was tough)

One Arm Cable Rear Delt Raise -SS- Face Pulls
3x15*15 -- 65*10

Reverse Grip BB Shrug (pause at top)
3x225*12

Plate Shrugs (one per hand)
3x45's*20 (what a pump!)

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
what a great day... training today was focused on meeting with out biotech industry partner, and i'm so awesome mine is the Nashville Zoo. little did i know that the person showing us around was the curator of ectothermic organisms (reptiles, amphibians, and fish). being a herp nerd (reptile and amphibian) that was great news. then when we started talking it turns out he is a toxicology nerd, and is the primary on a grant i'm working on this summer... so needless to say we had a 3 hour conversation about toxicology and herps. i came out of there with some AMAZING contacts for research etc. plus i got to tour behind the scenes in the herp section of the zoo, which was fantastic! workout was great too, i'm really digging this no ego style of lifting, lots of supersets, pump etc. i've figured out part of my problem for why i looked like rubbish after upping cals... water intake. since this start of this training i've been getting in more water, and man have i filled out (in a good way). i'm still not as lean as before, but my muscles are FULL and thick, so i still look great. it may have something to do with not upping my water after i put creatine back in... who knows. weigh in and posing update tomorrow morning, if i deem the posing vid worthy i may post it to hold myself accountable. we'll see though. it will be fasted, pre legs, so stay tuned!

[wrkoutfrq]

Why does everybody hate me?? lol

Seriously though dude, that was a killer workout. I dig supersets on occasion as well. They're fun

yeah man i've never really been much on dem dere fancy techniques, but i've started exploring some and man am i surprised how much i love them lol. i used to do supersets, but nothing like this week, so it's been a real nice change. i think my next venture will be myo reps, they seem to be all the rage over in eric and berto's threads

[wrkoutfrq]

Training
Hyper Week
Legs/Calves #2

*Note-No more than 90sec rest between sets

Squats
3x205*12,12,10

HS MTS Leg Extension
3x80/leg*12
-SS-
Seated Leg Curl
2x135*12

Somersault Squats (wow these were tough)
3x125*10 (failed on every set! could be because i leaned on the bar, so more weight)
-SS-
RDL's
3x205*12 (DAMN this hurt... couldn't breathe lol)

Single Leg Press
2x1pps*15
-SS-
HS Kneeling Ham Curl
2x35/side*12

V-Squat Calf Raise (30sec rest b/w sets)
3x2pps*15

HS Super Calf Raise -SS- One Leg Calf Raise
2x3pps*15 -- BW*10 (brutal!)

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
oh boy what a workout... 6am is not my ideal time to lift anyway, but you add in the fact that this whole workout was done in < 45min including w/u you can get an idea of the fatigue... thanks to Kyle (Webber91) for the somersault squats, but i think i did it wrong, cuz i had to lean heavy on the smith bar to keep it from slipping out my waist so the weight was WAY more than what was on the bar. other than that issue it was just a brutal workout, could barely walk. weight this morning was 154.8, so i'm holding steady at about .4lbs per week, which is fine by me, as long as i don't gain too fast and turn in to a tub of lard i'm good. recovery seems to be getting better too, i'm not as sore for as long as usual, so good sign things are looking up. no posing video got taken this morning, may get one tonight depending on if i have time. this training is ridiculous, was there from 8-1, then immediately to a thesis defense on cytotoxic properties of oxidized metal nanoparticles, then straight to the lab til 6. no rest for the weary, cuz tomorrow it's cardio and forearms (i know, i neglected them this week lol), then back to the lab for a day of fun filled work!

[wrkoutfrq]

Training
Chest and Abs Power

Incline DB Press
3x75*6

Flat BB Press
175*2
165*2 F*CK i hate this movement...GD early mornings, tired and no spotter
Smith Bench
185*5

Decline DB Press
2x70's*6 (pretty light)

Flyes
2x55's*6

Cable Crunch
3x92.5*8

Lying Leg Raise
3xBW+20*12

Incline Situp From Dead (all weight rest on board at end of rep)
2xBW+45*18

Side Bends
2x65*8

Cardio
PM LISS - Run/Walk combo (10min each)
365cal's burned in 30min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
i don't have much to say about today's workout... was tired for the workout, phucking 4am wakeups with no caffeine are the devil. i can't even begin to express how much i HATE BB bench. i just can't seem to progress on it. my DB lifts keep going up, but my BB gets worse. whatever... weekend was ok, got some good work done. for some reason i'm extremely tired on teh weekends, must be due to the drop in carbs. i keep falling asleep in the middle of the afternoon (harder than normal days anyway). i think i may have finally hit my BF set point. it doesn't seem to have gotten much worse over the past few days, so i'm hoping thats the case... we'll see what the future holds

[Zarazen]

Hey man, check this podcast out. Thought of you while listening. Props to Layne.

The BodyRx - Show # 022: Testosterone: How Important Is It For Building Muscle And Strength?
http://www.podcastdirectory.com/podshows/10265471

Also for your bench, try this technique
http://articles.elitefts.com/article...s-at-the-ugss/

[wrkoutfrq]

Training
Power Week
Back/Traps

HS Supported Rows
3x3pps+10*6

Rack Chins
3xBW+90*6 (PR)

Neutral Grip Pulldowns
2x200*6 (REALLY squeezed and slow negative)

Rack Pulls (conventional stance, not used to it)
2x315*6

BB Shrugs
3x325*6

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
forgot to do the barbell rows, but it's all good, cuz i did an extra set of rack chins. today's workout wasn't too bad, i'm not happy where the numbers were for the rack deads, but since i'm not used to conventional stance it's ok. not a whole lot else to report, just that i still feel like dirt, lol. tired all the time, etc. the training for the fellowship actually buys us lunch on days that we are working all day, and today i skipped one of my typical meals for what they provided (i choose what it is though), so i ended up being a tad low on cal's for the day. no worries though. til tomorrow!

[wrkoutfrq]

Hey man, check this podcast out. Thought of you while listening. Props to Layne.

The BodyRx - Show # 022: Testosterone: How Important Is It For Building Muscle And Strength?
http://www.podcastdirectory.com/podshows/10265471

Also for your bench, try this technique
http://articles.elitefts.com/article...s-at-the-ugss/

thanks man, i'm listening to the podcast now

[wrkoutfrq]

Training
Power Week
Arms

Seated DB Curls (absolutely NO momentum
42.5's*6
2x45's*5 (PR)

Drag Curls (nice and slow)
3x90*5

Preacher Curls
90*4
2x85*6

Smith CGBP
3x185*5,6,5

V-Bar Pressdown
3x77.5*6

Cable Overhead Tricep Press (rope... slow and controlled, full stretch)
3x52.5*6

Cardio
AM HIIT - Elliptical
5min W/U
10*sprints (15/45)
5min Cooldown
10min Incline Walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
so i've decided that morning workouts to NOT work for me, but workouts like this that i hit in the afternoon is MUCH better for my attitude. i've had my caffeine, a few carb meals in me, and boy did i have plenty of energy and focus. really a fantastic workout. the good news is that the new job training is done friday, and we'll be done early, so tomorrow is the last day of workin the breakfast club lol. i wanted to get some calves in after arms, but time just didn't work out. the gym closes at 8pm (summer hours, campus gym), and i gotta be in bed no later than 930 so i can be up by 4 to eat for my workout tomorrow morning, so long story short i came back and had my pwo meal and made my pre-bed.

something different i wanna rant on today is jealousy... i got hella jealous today at the gym because i saw a guy who had barely lifted before when i saw him last, and today i saw him for the first time in a couple months, and this guy had to have packed on a solid 15lbs of muscle. i know the guy is on gear, and he went from doesheevenlift status to respectable physique status in a matter of 3ish months. it has taken me YEARS to do what he did in that time, and i won't lie i was extremely jealous. but then i pulled a Kyle and looked at myself in the mirror and remembered one of my favorite quotes: "nothing worthwhile is ever easy. if it were we wouldn't value it". being a natural bodybuilder is worth doing... it's not easy, but the journey to get to that point is what makes it worth it... especially with my low T. i know that even though he is seeing results faster than me, it's because he took the easy way out. i've dug and clawed for every scrap of progress i've made. i've been through torn muscles, pulled muscles, countless cases of lactic acid buildup so bad i couldn't walk, and being fat (getting there now lol). but because of those experiences, what i see in the mirror is all the sweeter. and because i can fully appreciate what has been accomplished so far, i can look to the future, to what i want to see when i look in the mirror, and one word comes to mind: hungry...

[wrkoutfrq]

Training
Power Week
Shoulders/Abs #2

DB Shoulder Press
65's*6,7,6 (pretty easy)

Seated Side Lateral Raise (no swing)
45*5 (PR)
2x42.5*6

Seated Rear Lateral Raise
3x60*6

HS Ab Machine
2x half stack*12

Cable Crunch
2x72.5*10

Life Fitness Trunk Rotation
2x130*12

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
great workout despite it being at 6am. i pounded some caffeine, which made a world of difference. was gonna hit some more traps but ran outta time. it's all good though, i can throw some in tomorrow after legs. gotta start training right now, otherwise i prolly would have ranted some more lol. maybe later

[Webber91]

but then i pulled a Kyle and looked at myself in the mirror and remembered one of my favorite quotes: "nothing worthwhile is ever easy. if it were we wouldn't value it".

lulz thanks for the name drop brah!

You're absolutely right though man. I see heaps of young guys much smaller than me that jump on the juice and blow up real quickly, then come back and see me and I go full isthisreallife.jpg

Doesn't bother me one bit, as you said, it's the journey that makes this so special. I couldn't care if it takes me 2 months or 20 years to add an inch to my chest, I enjoy every day of the ride. Never being satisfied is what keeps us hungry to improve, and that's why I don't refer to bodybuilding as a sport per se, but a lifestyle.

[wrkoutfrq]

lulz thanks for the name drop brah!

You're absolutely right though man. I see heaps of young guys much smaller than me that jump on the juice and blow up real quickly, then come back and see me and I go full isthisreallife.jpg

Doesn't bother me one bit, as you said, it's the journey that makes this so special. I couldn't care if it takes me 2 months or 20 years to add an inch to my chest, I enjoy every day of the ride. Never being satisfied is what keeps us hungry to improve, and that's why I don't refer to bodybuilding as a sport per se, but a lifestyle.

absolutely man... thats why i have a hard time sometimes when dealing with people who don't understand. they see me with my tuperware stored food, and getting anxious when i don't train and try to criticize me for it, ask me why i can't be normal. what they don't realize is that anything other than this would feel abnormal! i love this lifestyle, i love being in good shape, i love DOMS, all of it. i even enjoy counting my macro's year round (srs lol). so this is my normal

[wrkoutfrq]

Training
Power Week
Legs/Calves #2

Leg Press
3x7pps+70*6,6,5 (PR)

Smith Front Squat ATG
3x205*5 (had the weight wrong last week lol)

Glute-Ham Raise
3xBW*6 (repeated the PR from last week)

BB Walking Lunges
2x135*6

Seated Calf Raises
3x145*6,6,5

HS Super Calf Raise (2 count pause at bottom)
2x5pps*7

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another great workout... almost lost my breakfast after the front squats. had to nix the glute bridges for lack of time, but thats ok cuz i got a great workout in anyway. bad news in the way of personal life, some professor from another school has stolen my thesis research. so now we're in a race for publication. i don't really wanna dwell on it, because thats time that could be spent workin toward the paper. weighed in this morning at 154.8, same as last week. not to mention i dropped 3, count em, 3 big deuces after weighing in. gross i know, but that means i was probably lighter. i'm not gonna change cals next week because technically i've been low on cals all week from having to guesstimate cals from the lunches provided with training. oh well! i'm gonna change the off day macros to have less fats and a little more carbs, because i just crash on the weekends. i'm gonna try and curb some of that. i'll try to update with some pics tomorrow (for real this time lol)

[wrkoutfrq]

Training
Chest/abs Hyper
Olympus Gym Murfreesboro (Home of FLEX LEWIS)

Life Finess Chest Press
3x165*12

Flat DB Press
3x65's*10

Cable Flyes -SS- Burnout Pushups
3x25/side*12

BW Dips
3x15

Cable Crunches (30 rest between)
3x85*15

Lying Leg Raise -SS- Decline Situps (30sec rest between)
3xBW*15 each

Cardio
PM LISS - Elliptical
300cal's burned in 27min

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
good workout today, i joined the gym Flex Lewis bases at. workout was at 5am, because today started field work. this gym is def much more hardcore than the school gym, has all the awesome equipment i've been dying to use, such as hack squat, donkey calf raise, glute/ham machine etc. field work is gonna be tough to work around. we spent 9 hours today lifting rocks that weigh more than i do looking for an endangered salamander. i get to do that every day indefinitely. gonna be fun, but TIRING lol. can't wait to hit some back tomorrow. it's a day off from research (PI has obligation somewhere else) so i get to hit back at a decent time and still get some personal work done... doin what it takes aint easy, but if i wasn't doin it, i wouldn't have what it takes would i?

[bballbrett5]

GHR machine! I'm jelly

[wrkoutfrq]

...

i had no idea this gym was like this, the commercials make it look like a spinoff of gold's. and the funny thing is i was forced into getting the membership because the gold's here sucks and the school gym isn't open enough. so much win

[wrkoutfrq]

Training
hyper Week
Back/traps

BW Pullups
3x12 (strict, not that hard...)

HS Row (Neutral Grip)
3x125/side*10

HS MTS High Row -SS- Yates Rows
3x2pps/side*12 -- 135*12

Cable Pullover (Lat Pulldown station)
3x25*15

Donkey Calf Raise -SS- toe bounces
3x280*12 -- BW*30

Seated CAlf Raise (30 sec rest)
3x90*12

Cardio
NONE

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
yet another testament to why i'm much better towards mid morning than early morning... what a fantastic workout. really got a great burn and pump in my back and calves. the PI for the study we are doing field work for had other obligations today, so it was a day off from the field. other than that just a normal day. plan on tryin a new recipe for a cornbread shortcake of sorts, but that's gonna be quite a bit later. i'm def. gonna be burning a sh!tload more calories a day doing field work, i woke up this morning lookin leaner than i have in a while... can't wait to keep diggin hard!

[wrkoutfrq]

Training
Hyper Week
Arms

Cable Curls, Straight Bar (slow negative)
3x57.5*12

Alternating Hammer Curls (SLOW and concentrated)
3x40's*12

BB Spider Curls -SS- Concentration Curls
3x50*10 -- 20*8

Reverse Grip EZ Curls -SS- Icarian Bicep Curl (at FDB level)
3x40*15 -- 15/side*10

Machine Tricep Dip (slow and SQUEEZE at extension)
3x190*12

One Arm Cable Pressdowns (same dynamic as dips)
3x20*12

Skull Crushers -SS- One Arm DB Overhead Ext.
3x50*12 -- 17.5*8

EZ Bar Pullover and Press (a la rich gaspari)
3x60*15

Cardio
PM HIIT - Elliptical
5min W/U
12*sprints (15/45)
5min Cooldown
10min incline walk
5min cooldown

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
surprisingly good workout today, even if it was at 5am. i may be gettin used to hittin it early without caffeine. not gonna lie, this research may just kill me lol... i spent the whole day lifting BIG rocks... most weighed more than me, if not magnitudes of order higher. let's just say several took 4 people to lift, and it was still tough. i feel really small in this new gym, there's a LOT of big guys there, and most are even in better condition than me too. FML. just feeling a little discouraged today (bein real here, no reason to hide anything). probably has something to do with the low T, causing my mood to drop, but it's all good. i won't let it get me down, i will push forward with everything i have, regardless of my mood.

[wrkoutfrq]

Training
Hyper Week
Shoulders/Traps/Abs#2

BB Military Press (old school standing, very slow and controlled)
3x105*10

Arnold Presses
3x45*10

Side Lateral Raise -SS- DB Upright Row
3x32.5's*12 -- *10 (wow was tough)

Cable Rear Delt Raise (both arms this week) -SS- Face Pulls
3x15*15 -- 65*10 (what a burn!)

Reverse Grip BB Shrug (pause at top)
3x225*12

Plate Shrugs (one per hand, 30sec rests)
3x45's*20 (what a pump!)

Ab Machine (30sec rests)
3x half stack*15

Lying Leg Raise (30sec rests)
3xBW*20

DB Side Bends (no rest besides while the other side was working)
3x50*15

Cardio
none

Diet (C/P/F)
2561.25 kcal
283.75/187.25/75.25

Notes
another decent workout today... i feel like such a vag only doing 45's on arnolds after only using 105 on military's. i guess thats not the point though, i got a great burn/pump. another unsuccessful day in the field. didn't find any of the target species. got caught in a lighting storm but kept going... was fun swimming in the rain lol. then my moron lab partner locked the keys in the trunk of his car... an hour and a half later we had to call the cops to let us in... but all in all another VERY tiring day... fell asleep riding back from the field site. interested to see what tomorrow's weigh in holds... stay tuned!