Those are some strong db flyes!! Kill leg day tomorrow!
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12-30-2012, 05:55 PM #121
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12-30-2012, 06:18 PM #122
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12-30-2012, 07:14 PM #123
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12-30-2012, 08:33 PM #124
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12-30-2012, 08:35 PM #125
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01-04-2013, 06:46 PM #126
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update...again
Well I will just do a quick update of what I have done so far. Basically I came back to Toronto on Wednesday and go right in to a nice leg workout with a buddy of mine.
SQUATS
185lbs x 12
225lbs x 10
225lbs x 8
225lbs x 6
Stayed fairly light with the squats as I have been having lower back pain for quite some time now. Not sure what is going on but its a nuisance and don't want to aggravate it anymore. Rest of the workout was same as usual, no real increases.
Thursday I did a power workout
BENCH PRESS
275lbs x 5
255lbs x 5
265lbs x 5
BARBELL ROWS
225lbs x 5 x 3
CLOSE GRIP BENCH
225lbs x 5 x 3
T-BAR ROW
4 plates x 8 x 3
DUMBELL SHOULDER PRESS
90lbs x 8 x 2
BARBELL SHRUG
used a machine bench press and loaded 4 plates on each side for 6 reps. Just for fun I thought I would see if I could bench it and I could do 3 reps. Didn't make sense to me because 4 plates on each side is 360lbs, noooo way I could bench 360 x 3 so I am guessing the machine helps a lot.
BARBELL CURL
100lbs x 8 x 3
Was a great workout, felt super good coming out of it
Tomorrow is back day, I may pick up a weightlifting belt as I don't want to mess up my lower back any further. Just wondering what others have done with low back pain that has gone on for over a month.
Also monaday is the big day! I got a bunch of chicken in my freezer and going out tomorrow to pick up all the foods I need and some Tupperware from the dollar store. I also start college on Monday so should be an interesting day!On the Gain Train!
TEAM WILSON
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01-04-2013, 07:06 PM #127
You're right...your pushes are strong as f*ck.
And I had back pain for a while. Lifting heavy will eventually do that I guess. But I worked through it for a while and figured it would go away eventually. I was wrong.
So, I did the responsible thing and made a chiropractor appointment and was adjusted twice a week for two weeks and then once a week for two weeks...my back feels great, and I have had no further pain or visits to the chiro.
***Note: My chiropractor is an athlete himself. Used to wrestle at division 1 level. So, he wasn't trying to swindle me into more visits and money. He recommended 6 visits over 1 month to align everything and then told me my body would do the rest. He was right.
This is just my experience. I don't like doctors and I don't try to get involved with them. However, I knew it was time."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-04-2013, 07:40 PM #128
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01-05-2013, 02:59 AM #129
I've had low back pain for a few years, some days are better than others. I suggest just really concentrating on form and not the amount of weight your lifting. Everything slow and controlled. Chiropractors can help but do your research before you go to one, I actually had one make me worse last year. Went in with some slight pain and after a few visits I had a hard time walking. Went to a different one and they straightened me out but it took a few months.
TEAM DEMON
Follow my Journey here: http://forum.bodybuilding.com/showthread.php?t=
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01-05-2013, 06:50 PM #130
Go lighter w/stricter form till it feels better. If it is reoccurring or doesn't go away; see a chiropractor or doctor. If it get worse think about an MRI. MRIs are expensive if you don't have insurance. Wait, ObamaCare covers everything now; no worries.
I had issues with my back, dealt with the pain, put off seeing a doc, then got jerked around by numerous docs, finally got a MRI on a Friday evening, got a spinal fusion the next Monday morning.
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01-05-2013, 10:40 PM #131
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
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01-07-2013, 07:38 PM #132
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy/Start of Prep/Start of college!
So today was first day of prep! I killed it and will continue to do so all the way till show time . My day started waking up at 6:00am, having some oats, blueberries, protein shake and my multi and fish oil. Headed off to anatomy class which was literally not even 2 hours and it took me over an hour to commute there!. Monday's are going to suck!
Got home around 11:30 and I was actually able to have a quick hour power nap, as I didn't really sleep the night before. Was able to get some errands done and then hit the gym with chest hypertrophy!
DUMBELL FLYES
65lbs x 15
70lbs x 12
70lbs x 12
INCLINE BARBELL BENCH
195lbs x 12
205lbs x 10
225lbs x 8
225lbs x 7
DIPS
bw x 12 (slow and pause at bottom) x 3
INCLINE DUMBELL FLYES
65lbs x 10 x 3
CHEST PRESS MACHINE
180lbs x 12 x 3
CABLE CROSSOsVERS
80lbs x 15 x 2
As for diet, I was able to eat it nearly dead on! Used a scale that calculates calories, protein, carbs, ect. in food which was helpful in measuring out exact amounts.
Here is my total macros:
Calories: 3418
Protein: 272.7g
Carbs: 336.7g
Fat: 99.2g
I will not be deviating from these macros and sticking to the diet plan so I am not going to post each days macros, as they will be the same every day until they are modified.
I will post weight Wednesday' s and Friday's, and continue with my daily log. Currently I am not giving my self any "off days". The two days I do have of will be devoted to a HIIT workout and a 30 minute MISS workout.
Shoulders/Arms hyper tommorrow!On the Gain Train!
TEAM WILSON
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01-07-2013, 09:25 PM #133
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Great start to your prep! It will definitely be changing balancing all you have in your plate so I highly recommend u use good time management skills
When I was busy with work and family I had to fit many of my workouts into the early 5 AM slot so I could have time to focus on other things during the day.
No doubt you are gonna do what it takes and you will set a good example to others who compete while in school!
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01-08-2013, 09:33 AM #134
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01-08-2013, 08:02 PM #135
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulders/Arms hypertrophy
Here was the workout
MILITARY PRESS
135lbs x 10
145lbs x 8
155lbs x 8
LATERAL RAISES
40lbs x 12
40lbs x 12
40lbs x 8
REAR DELT RAISES
35lbs x 10 x 3
DUMBELL SHRUGS
90lbs x 10 x 3
SPIDER CURLS
100lbs x 10 x 3
INCLINE DB CURLS
40lbs x 12 x 2
REVERSE EZ CURL
60lbs x 15 x 2
DB TRI EXTENSION
50lbs x 10 x 3
STANDING TRI EXTENSION
80lbs x 12 x 3
Tomorrow it's up early for some HIIT then off to class!On the Gain Train!
TEAM WILSON
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01-09-2013, 06:29 PM #136
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Cardio Day
So today was pretty busy for me, didn't end up waking up in time for the HIIT session unfortunately. When I got back from classes I had a banana and a protein shake then off to the gym!
Stationary Bike
30 minutes
Moderate Intensity (level 10)
314 calories burned
Seated Machine Crunch
3 sets of 110lbs 10-12 reps
Hanging Leg Raises
3 sets of 12-15 reps
If anyone has any killer ab routines please let me know, I keep it pretty simple for most part but am open to new ab routines!
Killed the diet again today and also got an updated diet plan from Stan. Here are the new macros!
Calories: 3314
Protein: 268.7
Carbs: 333.7
Fat: 91.2
Basically just took out 1 scoop of peanut butter. Also one more cardio session was addedOn the Gain Train!
TEAM WILSON
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01-09-2013, 06:41 PM #137
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01-10-2013, 02:37 PM #138
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01-10-2013, 02:46 PM #139
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power
Today in gym I set goals to set a new pr on most lifts, here is what I got:
BARBELL BENCH PRESS
280lbs x 5 PR
280lbs x 3
245lbs x 5
BARBELL ROW
230lbs x 5
235lbs x 5 PR
225lbs x 5
CLOSE GRIP BENCH PRESS
225lbs x 5
230lbs x 5 PR
235lbs x 4
T-BAR ROW
190lbs x 8
205lbs x 8 PR (4 plates and a 25)
205lbs x 8
DB SHOULDER PRESS
90lbs x 8
90lbs x 8 (felt I could go heavier, sucks they only go to 90
BARBELL SHRUG
again used the bench press machine for added weight and better grip
365lbs x 6 x 3
BARBELL CURL
100lbs x 10
110lbs x 8
110lbs x 8
Felt great after workout and left it at that, no abs or cardio after.
I am also going to post my routine as of now:
Monday: Chest Hypertrophy
Tuesday: Shoulders/Arms Hypertrophy
Wednesday: Cardio/Abs (30 min miss)
Thursday: Upper Body Power
Friday: Legs/Abs
Saturday: Back Hypertrophy/Cardio (30 min miss)
Sunday: HIIT (6-8 intervals)/Abs
This will obviously change as more cardio sessions are added, but for now this is what I will be doing, on top of school, studying and as soon as I find a job..work.On the Gain Train!
TEAM WILSON
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01-10-2013, 03:03 PM #140
The new gym I'm joining (which is basically a dungeon of legit lifters...it's in the basement of a shopping plaza) has a DB rack that goes up to 150, and also has a set of 180s and 200s just rolled under the rack : ) They also have 2 powerlifting platforms, a mono rack, and chalk in every corner. You'd love all the DB choices there. Plus, 5lb increments all the way up til 110s.
And I'm not sure my week would feel complete with only one leg session lol.
Nice lifts though man. I can't even fathom 280x5 on bench at the moment."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-10-2013, 06:32 PM #141
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
haha that was the EXACT same set up as my old gym in Stratford, basement of a shopping plaza. A lot of bodybuilders/power lifters there, was a great gym to start in thats for sure. (joined when i was a scrawny 14 year old). Was also 24/7 access, best gym I ever went to but sadly it shut down
Yeah the one leg day is bruutal though
Yeah I was lucky to hit that, don't see it going up anymore than that though, although I am curious to try out my 1rm...I am thinking around 320. Would be nice to try it out, maybe next power dayOn the Gain Train!
TEAM WILSON
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01-11-2013, 09:27 PM #142
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Leg Day/Abs
Hit the gym with a mindset that I was gonna DESTROY my legs!
SQUATS
205lbs x 12
225lbs x 12
235lbs x 10
235lbs x 8
275lbs x 3 ( could of done more I felt but didn't wanna get too cocky
HACK SQUATS
135lbs x 10
145lbs x 8
145lbs x 8
STIFF LEGGED DEADLIFT
185lbs x 12
205lbs x 10
225lbs x 10
225lbs x 8
LYING LEG CURLS
100lbs x 10
110lbs x 10
120lbs x 8
CALF RAISES (seated)
3 plates x 15
2plates +25 x 15, 12, 12, 10, 10, 8
Weighted Ab Crunch
190lbs x 10 x 3
Hanging Leg Raises
12-15 x 2
*I am going to start off every other morning with HKC Planks and Reverse Crunches from now on, and then do a weighted crunch variation on ab days
Weigh in is tomorrow, nervous and exited to see what the first week bringsOn the Gain Train!
TEAM WILSON
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01-12-2013, 09:06 AM #143
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01-12-2013, 10:33 AM #144
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01-12-2013, 05:01 PM #145
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01-12-2013, 05:24 PM #146
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Back Hypertrophy Day
After my exiting weigh in I downed some oats, blueberries and protein shake, then headed to the farmers market with the lady!. Just ended up getting some chicken breast, but I should have enough to last me a couple more weeks at least. Also at grocery store today I grabbed some lemon herb marinade, cooking that up with a bunch of chicken as I type! Should add some flavor to my meals and make it more exiting I also picked up some more seasonings so I have some variety.
Here was my workout:
PULLUPS
bw x 12
bw x 11
bw x 10
ONE ARM MACHINE ROW (dumbells here are too light)
95lbs x 10
135lbs x 8
135lbs x 10
CABLE ROWS
160lbs x 10
180lbs x 10
200lbs x 10
STRAIGHT BAR PULLDOWN
205lbs x 12 x 3
DEADLIFT \(first time using straps)
245lbs x 10
275lbs x 8
295lbs x 8
315lbs x 6
CHINUPS
bw x 10 x 3
CARDIO
30 minute on staionary bike, burned around 300 calories
Tomorrow is my HIIT session and abs Goin to the movies tonight with my girl and another couple, going to see This is 40, hopefully it turns out a good laugh, if not still nice to get out and do something.
Have a good weekend everyone!On the Gain Train!
TEAM WILSON
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01-13-2013, 05:23 PM #147
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
HIIT/Abs
Today was another good day and marked first week since starting prep. I havn't really noticed much difference in terms of being in a calorie deficit, other then maybe being slightly more hungry, but other than that it still feels like I am bulking! I am exited to see how my performance in the gym will be this week, as of late it has been progressive but we will see.
Did 6 intervals on stationary bike, should of done something else because my legs were killing me! Oh well, got it done in under 15 minutes, will try for 7 intervals next time.
After went and did some ab crunch machines and then some oblique machine twists. Was a good overall day with lots of studying!
I also tried adding my whey into my cooked oatmeal...turned out amazing! The whey I have mixes real nice and it turned it into chocolate oatmeal, will be doing that from now on.On the Gain Train!
TEAM WILSON
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01-14-2013, 10:40 AM #148
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
Great to here. I'd like to say you will feel so energized and pumped the whole way through, but we know that's just not the case
Glad to oatmeal turned out okay. Last prep I tried it for the first time, only I included the whey in with my oats when I microwaved it and the whey gave off a horrid smell and spoiled. Had to toss the whole batch. Moral of the story - Don't microwave your whey!
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01-14-2013, 07:37 PM #149
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy
So today I had a bit of a diet change (don't worry Stan, I didn't cheat!) I was out and looked online and found that a 6 inch whole wheat oven roasted chicken sandwich from subway ended up meeting almost exact calories as my dinner. So i ordered one of those bad boys with no cheese or sauce. Just lettuce, pickles and salt and pepper. Big mistake!
Was even hungrier then before I ate it, guess there is no satiety in a sub, was craving my brown rice and chicken afterwards. Ahh well now I know for next time
Went and had a good chest workout, although it was later in day as I was fairly busy today
DUMBELL FLYES
65lbs x 15
70lbsx 12
60lbs x 12
INCLINE BARBELL BENCH
185lbs x 12
205lbs x 9
215lbs x 8
215lbs x 8
DIPS
bw x 12 x 3
INCLINE DUMBELL FLYES
60lbs x 10
60lbs x 10
65lbs x 10
MACHINE PRESS
180lbs x 12 x 3
CABLE FLYES
70lbs x 15 x 2
Was a decent workout but felt I could of hit harder had I gone earlier, my energy wasn't quite there.On the Gain Train!
TEAM WILSON
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01-15-2013, 07:00 PM #150
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulder/Arm Hypertrophy
Another pretty average day, although something super exiting happened today! I was in class and received a call at 9, it was unknown and I was in class so I ignored it. I checked my voice mail an hour and a half later and it ended up being Toronto Police Service, wanting me to come in for an interview for Auxiliary position (volunteer). I was ecstatic...until she continued on saying that there are only 3 spots left and that it will be first come first serve. Made things worse when I called back and went right to voice mail. So just left a message and then tried calling like 3 more times ( I had applied in August and have been waiting almost 6 months for an interview!). Finally she called me back and there was a spot open Saturday morning...soooo happy!!! If I end up getting this position, 2013 will be a year to remember!
Anyway, on to the workout
MILITARY PRESS
145lbs x 10
150lbs x 8
150lbs x 9
DUMBELL LATERAL RAISE
35lbs x 12
37.5lbs x 12
40lbs x 10
REAR DELT FLYES
35lbs x 10 x 3
DUMBELL SHRUGS (used bench machine)
135lbs (each hand) x 10 x 3
SPIDER CURLS
100lbs x 8 x 3
INCLINE DUMBELL CURLS
40lbs x 12 x 2
REVERSE EZ CURL
60lbs x 15 x 2
LYING TRICEP EXTENSION
40lbs x 12
50lbs x 10 x 2
WEIGHTED DIPS
100lbs x 10
120lbs x 10 x 2
STANDING V BAR TRI EXTENSION
90lbs x 12 x 2
Finished off with decline weighted situps, overall was good workout. Tomorrow is cardio/ab day...also weigh in day!On the Gain Train!
TEAM WILSON
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