RAGS_21's College Guide

[RAGS_21]

I had a lot of caffeine before the gym today. For some reason, lately I haven't been that hungry upon waking....most likely because since Christmas Eve I have been doing most of my eating until late-night.

Calves -
3 x 5 - heavy, focusing on exploding up
1 x 22 - lighter, going for reps
*stretched calves for 30 seconds per foot

Hamstring curls -
80 x 1 x 15
100 x 3 x 12
*stretched hamstrings for about 5 minutes

Trap-Bar Deadlifts -
(Do not know the weights here. I did about 6 sets of 6 reps, increasing the weight)
3plates per side x 1 x 5

Squats -
bar x 1 x 15
115 x 1 x 15
135 x 1 x 12
185 x 1 x 6
235 x 1 x 3
255 x 1 x 1
225 x 1 x 6
*Quad stretches, DC style

Leg day sucks, especially when you are trying to get reps in. Did trap-bar deads, because there is a "no chalk" rule at the gym and it's an idiotic rule. I used straps and just went for reps with 3 plates.
My legs were like jello by the time I got to squats. That explains why my single with 255 was weak and why I didn't do to well going for reps. Oh well...

Tomorrow is chest, with a focus on shoulders. Then I am going to drink my face off with my girlfriend and friends for the new year. 2011 baby!!

[RAGS_21]

Wow, I feel like I haven't been to the gym in a long time. New Years was alright. I ended up not drinking that much, I have been extremely hungry at night lately. I also saw The Fighter last night, such a sick movie.

The first 3 workouts of the week, I'm going to try and stick to 5x6, then the last 3 will be 5 x 10. Almost going by Layne Norton's Power and Hypertrophy and Chad Waterbury's Anti-Bodybuilding Hypertrophy principles.

Calves -
90 x 5 x 6
80 x 1 x 10

Hamstring Curls -
80 x 1 x 6
100 x 1 x 6
120 x 3 x 6
80 x 1 x 10

Front Squats -
bar x 1 x 6
115 x 1 x 6
135 x 1 x 6
185 x 1 x 6
205 x 1 x 6
135 x 1 x 10

GHR -
BW x 1 x 6 - sucked....i need to work on these

Today in general was really frustrating. The gym had SO many people. It was ridiculous. I couldn't Front Squat because there was a kid doing SLDL's with 65lbs.....yeah.
Tomorrow should be better because I am going to be going to bed and waking up earlier.

[RAGS_21]

Had to get my brakes checked today and then go to a dermatologist appointment. My dad ended up shelling out like $380 just for back brake pads. I think I'm going to replace the front pads with a buddy (excuse to drink and do work at the same time).

Incline Bench -
bar x 1 x 15
95 x 1 x 6
115 x 1 x 6
135 x 1 x 6
155 x 1 x 6
185 x 1 x 6

Dips -
BW x 1 x 8
BW+25lbs x 3 x 6

BTN Press Machine -
25# plates x 1 x 6
35# plates x 1 x 6
45# plates x 1 x 6
45+10# plates x 1 x 6
45+25# plates x 1 x 4
45# plates x 1 x 8

Tricep Pushdowns -
100 x 4 x 10

Pretty awesome session. Happy to hit 185x6 on Incline. I was also really happy to get more than 3 reps with 45's and 25's on the BTN machine press. By the time I got to pushdowns, my triceps were failing hard, so I kept it light and at 10 reps.

**Kept all rest periods @ 1 minute. before 185 on incline i rested 2 minutes because I needed to get a spotter

[RAGS_21]

Possibly the best post by Jamie in the past 4-6 months:

http://chaosandpain.blogspot.com/201...mandments.html

I cannot wait to get back to school and lift. This 6 day bodybuilding split I'm doing now is just building up my excitement for CnP lifting for the spring semester.

[RAGS_21]

Chins -
BW x 1 x 6
BW+25 x 2 x 6
BW+25 x 1 x 4
BW+25 x 1 x 4

Bent Rows -
bar x 1 x 10
95 x 1 x 6
115 x 1 x 6
135 x 1 x 6
185 x 2 x 6
135 x 1 x 10

Shrugs -
135 x 1 x 10
225 x 1 x 6
275 x 1 x 6
315 x 3 x 6
135 x 1 x 15

BB Curls -
45 x 1 x 6
80 x 4 x 6

Alt DB Curls -
25 x 3 x 6

I hate back day. By the time I get to biceptualz, my arms are so fatigued. So today I did chins first and didn't push to failure. I only went to failure on alternating curls.

[RAGS_21]

Yesterday and Today's workouts were sh!tty. I had legs yesterday, chest today, and then I have back tomorrow.

My ******** status today post gym gay-ness:
"Eff body-part splits. Back to full blown chaos on Monday."

That's right. F*ck this body part split stuff, I honestly feel like crap while doing it. I need my full-body workouts.

That's right.

When I do what I usually do; I'm hungrier, I have more energy, I'm excited to workout, and I have goals for my (lower) reps to hit.

SO THAT'S IT - LET THE CHAOS COMMENCE!

[RAGS_21]

Had an alright workout. I got into the gym my girlfriend goes to and basically f*cked around.

Front Squats -
bar x 1 x 10
135 x 1 x 6
155 x 1 x 5
185 x 1 x 3
210 x 1 x 3
225 x 3 x 3
235 x 1 x 3
245 x 2 x 3

Clean&Jerk -
135 x 5 x 1
155 x 3 x 1
175 x 1 x 1
180 x 1 x 1

Dips // Pull-ups
BW x 3 x 6 // BW x 3 x 5

At this gym they had bumper plates, but this douche of a kid was doing power cleans. So I asked him if I could jump in and he was painfully awkward. So I did whatever weight he did since I felt bad I invaded his space.

Tomorrow I'm going to try to go in and do ANOTHER full-body workout.

[RAGS_21]

Last day at this gym in West Hartford. I was stuck 45 minutes away with my girlfriend, because the Northeast had a pretty good blizzard.

Received 22 inches of snow in 24 hours. The roads suck. My car battery died and I shelled $100.69 on a new one to get home.

Front Squats -
bar x 1 x 20
135 x 1 x 3
165 x 1 x 3
190 x 1 x 3
225 x 6 x 3
235 x 5 x 1

BTN Press -
bar x 1 x 10
95 x 1 x 5
115 x 1 x 5
135 x 10 x 3

Reverse grip curls // One-armed Snatches -
40 x 1 x 10 // 40 x 1 x 3
50 x 1 x 10 // 50 x 1 x 3
60 x 5 x 4 // 65 x 5 x 1

Good day today. I loved reverse grip curls and snatches today. I wanted to deadlift at the gym, but there were these kids doing lunges in the squat rack. Tomorrow should be more awesomeness.

Also, I have been reading over all the 2009 and 2010 CnP articles.

[RAGS_21]

AM WORKOUT

Calves -
- single-leg hop x 10 pre leg
- single leg calf raises x 10

Forearm roller -
2 sets to failure

PM WORKOUT

Standing Calf Raises -
BW+70 x 8 x 10

Dips // Pull-ups -
20 minutes straight of each jump set.

Upper body felt really good. I'm excited to hit up another bodyweight day on Tuesday. Tomorrow I might hit the gym for unilateral work or just supersets with a fat bar (using FatGripz).

AM and PM session are alright. I find myself lacking the discipline to do anything in the AM, but I think doing calves with bodyweight and using forearm roller is perfect. I'll continuing this into the semester.

[RAGS_21]

Warm-up: 10 minutes of foam rolling, 5 minutes of shoulder pe-hab

Calves // The Bear -
BW+60 x 3 x 20 // 95 x 3 x 3

Reverse Grip curls // Skull Crushers -
20 minutes of arm work - withing the 3-8 rep range
*all done with fat bar

[DanielBeauchamp]

How's it going, man? I've been going over the old CnP articles as well. haha

[RAGS_21]

How's it going, man? I've been going over the old CnP articles as well. haha

For some reason the "Ask the A$$holes" and some other miscellaneous articles are pretty good on info; especially since that's when he gave examples of full-body routines with light days in between (what I like).

My workouts have been good. While on body-part split routines I gained some fat. I've been slowly leaning out.

Front Squat -
bar x 1 x 12
115 x 1 x 10
135 x 1 x 8
175 x 1 x 5
205 x 1 x 3
225 x 3 x 3
235 x 3 x 3
245 x 5 x 1

Deadlift // Push-Press -
135 x 2 x 10 // bar x 2 x 10
225 x 2 x 10 // 95 x 1 x 5
265 x 1 x 1 // 115 x 1 x 5
315 x 3 x 1 // 140 x 10 x 3
365 x 2 x 1

Felt good today. I wanted to do shrugs, but I'm going to wait until Wednesday. Today and tomorrow I want to lay a base (press, squat, deadlift, with dips // pull-ups).

Deadlifts were a little weird, because I haven't deadlifted in a while. Push presses felt really good. I also used a fat bar on pressing and I definitely could have went heavier on the triples.

[RAGS_21]

warm-up: 10 minutes foam rolling my back (upper back was really tight/sore)

Calf raises // Dips // Pull-ups -
20 minutes of this giant superset

Felt really good today, little low on energy though. Trying to bring up my calves as much as I can, because when I go back to school I'm not doing calf raises (due to lack of machine).

Also I am NOT BENCHING during the semester. Only dips/weighted dips.

[RAGS_21]

So apparently my gym membership ran out. So tomorrow will just be a reverse clean and press fest in my basement. Friday I will be up at UConn drinking my face off. Monday is back to school...

BTN Press // Shrugs -
bar x 1 x 15 // bar x 1 x 15
95 x 1 x 6 // 135 x 1 x 10
115 x 1 x 6 // 225 x 1 x 10
125 x 1 x 6 // 315 x 1 x 10
135 x 3 x 3 // 415 x 5 x 3
155 x 3 x 3

at this time I was slapped with a whole bunch of ADHD....

Deadlift carry and load -
135 x 1 trip
225 x 2 trips
275 x 4 trips

Push Press // Squat -
115 x 3 x 10
135 x 1 x 6 // 135 x 2mins
155 x 1 x 1
165 x 1 x 1

I was all over the place today. Probably because when I realized I can't go to the gym tomorrow, I just wanted to hit everything I could until I felt beat up.

I ended my workout with 5 minutes of foam-rolling. Deadlift carry and load was pretty fun. I have done it with 315 before, so next time I am able to hit that up; 315+ will be put on.

[RAGS_21]

I forgot to post my last workout on Thursday. I worked out in my basement and it was an awesome workout. I was able to get myself pumped and have my little bro spot me.

Reverse Grip Bench // Reverse Grip curls -
bar x 1 x 10
95 x 1 x 8
115 x 1 x 8
125 x 1 x 8
135 x 1 x 5
155 x 1 x 3
185 x 1 x 3
205 x 1 x 1
225 x 3 x 1
235 x 1 x 1

*all sets superset with reverse grip curls and hit anywhere from 6-10 reps. last two sets were to failure, at about 4 reps

Great arm work and lasted 30 minutes.

[RAGS_21]

The 3 days I had off seemed like a looooong time..

Squats -
bar x 1 x 20
135 x 1 x 10
155 x 1 x 6
185 x 1 x 3
205 x 1 x 3
225 x 1 x 3
245 x 5 x 1
255 x 7 x 1

BTN Press -
bar x 1 x 12
95 x 1 x 6
105 x 1 x 6
135 x 3 x 3
145 x 5 x 3
155 x 3 x 1

Shrugs -
225 x 1 x 10
315 x 1 x 10
365 x 3 x 6
385 x 1 x 3
405 x 4 x 4
405 x 3 x 3
225 x 1 x 20

Felt a little behind on all lifts. As the semester progresses, it should get better. The gym was packed today!

[RAGS_21]

Bought Methyl Mass yesterday; pi$sed they didn't have Tropical Fusion because that is THE best flavor. Got Orange Splash instead.

Dips // Pull-ups -
*as many as possible in 25 minutes
breaks were at most a minute

Upper body felt awesome. I was hungry going into the workout, which sucked. Making Ground Turkey meat with broccoli before work at 4pm.

[RAGS_21]

Deadlifting today. I haven't done them a lot because my back feels really weird on the left side, ever since I pulled 410. Only had an hour in the gym, then it was closing because of the snow...

Deadlifts -
135 x 1 x 10
225 x 1 x 6
245 x 1 x 3
265 x 1 x 3
275 x 1 x 3
295 x 1 x 3
315 x 1 x 1 - double over hand PR!
335 x 2 x 1 - straps from here on out
355 x 2 x 1

Dips // Pull-ups -
BW+50lbs x 12 x 3 // BW+20lbs x 12 x 3
*(12 sets of 3 reps)

Weighted Dips superset with weighted wide grip pull-ups beat me up in the gym. Deadlifting was good, my back is still awkward. I was able to double over hand pull 315 though; which tells me my grip has improved tremendously.

[RAGS_21]

Not that anyone even reads my journal, but I thought I would like to shed some light on certain subjects; especially since it is a new semester.

Gymnastics Class :
Unfortunately, that's right. As required for all PE majors, I am taking a mandatory gymnastics class. Cool thing is, my gymnastics teacher had Fred Hatfield as a student.
Anyways since I have this class on Tuesdays and Thursdays, my workouts on those days may be on the weak side. Especially "bodyweight" days.

Back / Deadlifting :
I'm trying to see what the deal is with my back. It's fine, just tight on the left side. I will be doing a lot of stretching this semester and I am going to dabble in yoga on certain days for flexibility in gymnastics.

As for deadlifting, I'm making my traps/upper back a priority. I WILL be doing a run of the Coan-Phillipi Deadlift Program to get my deadlift from 410/415 up to 440/450.

All shoulders, traps, and forearms baby! :
That's what I am focusing on.
This also means I WILL NOT BE BENCHING ALL SEMESTER. The closest I will come to laying on a bench will be Reverse Grip Bench off of pins. I will focus on dips, OHP variations, and the occasional reverse grip bench off pins. At the end of the semester I'll try to test my bench and see where its at, even though I didn't bench all semester.

[RAGS_21]

I was hoping for no school today, and last night I wanted to drink my face off. Instead, I kept it sober. Unfortunately, Central decided to start classes at Noon; and My classes ended at Noon. Soooo......I had no class today.

Reverse Grip curls // Tricep push-downs -
20 minutes straight of 6-8 reps // 10-12 reps
*kept rest periods under a minute

Awesome arms superset today. It was short and sweet, and felt good to keep rests really low. Tonight I have work from 4-7pm, then 8-10pm. So I'll have to make all my chicken and broccoli and pre-package them so I can eat at work.

[RAGS_21]

Felt horrible, because Thursday night I drank all night.

Partial Squats -
225 x 1 x 5
275 x 1 x 3
295 x 1 x 3
315 x 1 x 3
335 x 1 x 3
365 x 1 x 3

Military Press -
*feet together, no leg drive
bar x 1 x 12
95 x 1 x 6
115 x 6 x 6
135 x 1 x 3

**All military press sets were superset with hammer curls.

[RAGS_21]

So ready to get back to the gym! This weekend was very unproductive, yet fun. Hopefully I get paid this week; that way I can put some in the bank and buy booze.

I'm about to do a lot more ab wheel on Tuesdays and Thursdays..




Squats -
bar x 1 x 15
135 x 2 x 6
155 x 1 x 5
185 x 1 x 3
205 x 1 x 3
225 x 1 x 3
245 x 4 x 2
265 x 3 x 1

Reverse Grip Bench off Pins // Pull-ups -
95 x 1 x 12
155 x 1 x 6
185 x 1 x 3
205 x 8 x 3 // BW+25lbs x 8 x 5

Pull-ups went really easy today, as compared to when I did them along with weighted dips last week. I feel like they were a lot stronger, and I could have hit 10x3 with 35-40lbs added.

Reverse grip bench off the pins was a pain. My hands were very sweaty and slippery. 225 was very feasible, but I went a little conservative and just played around with that superset.

*P.S. - After watching that youtube video above, I believe my lower left back is tight because I was performing the Ab Wheel incorrectly.

[RAGS_21]

Had two days off from the snow.

Squats -
bar x 1 x 15
135 x 1 x 1
155 x 1 x 1
175 x 1 x 1
195 x 1 x 1
215 x 1 x 1
225 x 1 x 1
245 x 5 x 1
265 x 3 x 1
275 x 3 x 1

BTN Press // Pull-ups -
bar x 1 x 10 //BW x 1 x 6
65 x 1 x 6 // BW+25 x 1 x 3
85 x 1 x 3 // BW+25 x 1 x 3
115 x 1 x 3 // BW+25 x 1 x 3
135 x 1 x 3 // BW+25 x 1 x 3
140 x 6 x 3 // BW+25 x 6 x 3
145 x 3 x 3 // BW+25 x 3 x 3
155 x 3 x 1 // BW+25 x 3 x 3

Good workout. My lower back is prohibiting my squat from progressing. Pull-ups feel a lot stronger. Widened my pull-up grip to work the lats.

[RAGS_21]

I'm about to give front squats a go and see how they feel.

Front Squats -
bar x 1 x 10
135 x 1 x 3
155 x 1 x 3
175 x 1 x 3
195 x 1 x 3
225 x 3 x 3
230 x 3 x 3
240 x 2 x 2
245 x 3 x 1
Partial Front Squats -
225 x 1 x 5
245 x 1 x 3
265 x 1 x 1
275 x 1 x 1
295 x 3 x 1

Dips // Barbell curls -
BW x 2 x 6 // 1 x 10
BW+65 x 5 x 3 // 5 x 6
BW x 1 x 8 // (drop set to failure)

Today was a good workout. Partial Fronts are wicked awesome. Dips superset with barbell curls were alright, at that point I was really fatigued. I think I am going to change things next week, and hit up 2 exercises and superset them each day.

I'll also be giving squats and deads a rest because my back feels really weird. This weekend will consist of stretching and eating.

[RAGS_21]

This weekend was a really good one. I ended up eating a lot of carbs on Saturday&Sunday night. Saturday consisted of watching 'The Other Guys' and 'The Killer In Me'(which is an independent film that is beyond f*cked up.), while having Sour Patch Kids, BBQ Chips, Monster Energy Drinks.

Sunday was the Super Bowl which meant; kielbasa and potatoes, home made pizza, coke, 100proof Captain, Keystone ICE, chocolate chip cookies.


Dips // Pull-ups -
15 minutes straight with only enough rest to grab a sip of water

I only had enough room for bodyweight work in the gym. I had to rent some books, so I ended up hitting the gym WAY late.

[RAGS_21]

Just a little update on some things...

DIET
- Have changed my diet up a bit. I took out milk, eggs, bread from my food selection and switched in basically Chicken & Broccoli w/ shakes in between meals. So far baking wings and taking out any breakfast foods, has let me lean out during the week.
- On weekends I basically keep eating chicken, protein shakes, veggies. At night, I'll eat like **** and drink - that lets me add on any carbs and cravings I had during the week.
- Not buying breakfast foods has saved me money.

TRAINING
- Recently found out that Heavy triples on Pull-ups have been making real good progress on my arms.
- Have to take out Squats and Deadlifts this week. I'm letting my lower back heal, since the left side has been sore/tight for a while. I think take a week off and stretching should be good.
- Might have to try Partial Overhead Squats to work on BTN lockouts. Also doing it in place of squats, just to see how easy it is on my lower back.

[RAGS_21]

(2/8): Yesterday's workout basically consisted of doubles and singles on BTN Press and triples superset with hammer curls. The workout was alright, I feel like my BTN Press isn't where I want it (at a 1rm of around 160-165).

- - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -
Reverse Grip Bench -
bar x 1 x 10 (done standing military, with reverse grip)
135 x 1 x 8
155 x 1 x 3
185 x 1 x 3
205 x 3 x 1
215 x 1 x 1
225 x 1 x 1
235 x 1 x 1
245 x 1 x 1 - PR!
250 x 1 x 1 - ha-yooge PR!

Pull-ups -
BW x 1 x 6
BW+25 x 3 x 3
BW+35 x 5 x 3
BW+35 x 1 x 6

Awesome workout today. I went for broke, and basically maxed out on Reverse Grip Bench. I struggled hard to lock out my right arm during the final couple inches of the press. I ended up locking it out and feeling awesome.

[RAGS_21]

Didn't lift yesterday. I was too hungry after classes and I had to work at 4. Today I only had about 30-40 minutes to lift before the gym closed....

Dips // Pull-ups -
BW x 2 x 6 // BW x 2 x 5
BW+55 x 5 x 3 // BW+35 x 5 x 3
BW+65 x 4 x 3 // BW+35 x 4 x 3
BW x 2 x 8 // BW x 2 x 5

Today was a nice little weighted & unweighted body weight day. Tonight I'm going to dinner with my girlfriend, then heading to UConn to drink violently. The rest of the weekend, I hope my back heals up fully; it's feeling great so far. I want to squat and deadlift badly!

[RAGS_21]

Had a good Valentine's Day today! I ate like **** over the weekend and got sh*t-faced drunk Friday into Saturday night.

Front Squat -
bar x 1 x 15
95 x 1 x 10
140 x 1 x 5
160 x 1 x 5
185 x 1 x 3
215 x 1 x 3
230 x 4 x 3
235 x 4 x 2
245 x 4 x 1

BTN Press // Hammer curls -
bar x 1 x 10
95 x 1 x 3
115 x 1 x 3
135 x 1 x 3
140 x 5 x 3
140 x 3 x 2
145 x 5 x 1
*all sets superset with hammer curls for up to 6 reps,mostly used 40's and 45's

Felt awesome in the gym. My lower back feels great. I think taking a week off from legs and Deads was a good idea. My pressing and squatting has been all over the place also.

[RAGS_21]

Quick workout today...

Reverse Grip Bench press off pins -
135 x 1 x 8
155 x 1 x 5
175 x 1 x 5
195 x 1 x 3
215 x 1 x 1
225 x 10 x 1

I also hit up some Deadlifting, but the gym closed.