The Code of Bushido is Harsh and Relentless: TS's Grind to the Stage

[TakedaShingen]

Day 1 of log:

Currently just under 19wks out.

Weight: 197.8lbs

Figured I would start a log to keep myself accountable. I will be logging 5 days a week, only my training days.

My current training is a 4 day a week full body routine. I have seen great gains thus far on this type of split and shall continue it. It is based upon mainly compounds with interspersed targeting work on specific muscle groupings.

Cardio is at twice a week:
25min sessions of walking intervals (no faster than 4.5) with intervallic incline on a FreeMotion treadmill.

Current Macros:
275P/435C/60F
I don't miss meals. 225g of that protein comes through whole food. The only protein powder I have used in a couple months is the 2 scoops in water with 1 cup of oats that I drink in the sauna after my training. I find my training far more intense, as well as a higher general well-being while using whole foods.

Today's Workout:
My routines are written with a combination of RPE Scale, Myo Reps, and distinct sets.


Squats: 3reps RPE9 (2sec holds at base) .....45sec rest between sets

135x10
135x10
155x3 (x3)
185x3 (x5)
205x3 (x4)
225x3 (x3)
245x3 (x2)
225x3 (x2)
205x3 (x3)
185x3 (x3)
155x3 (x3)
135x10 (x2) 10 sec holds

BB Bench: 2reps RPE9 (2sec holds 2" above chest) ....45sec rest between sets

135x5 (x2)
155x2
175x2
185x2
205x2
225x2
245x2
225x2
205x2
185x5
135x10 (x2) 10 sec holds

Deads: 3reps RPE9 (Pull 2" Off Floor and Hold for 2sec Before Full Extension) .....45sec rest between sets

185x10 (x3)
205x3 (x2)
225x3 (x2)
245x3 (x2)
275x3 (x2)
295x3
275x3 (x2)
245x3 (x2)
225x3 (x2)
185x10 (x3)

Wide Grip Lat Pulldown:
Myo Reps... 12x4 scheme
15sec rest between Myo sets of 4.

100lbsx12
Rest 15 secs
100lbsx4 (x15)
110lbsx4 (x8)
120x4 (x4)- drop set
110x8
100x10
80x15

One Arm Floor Smith Press:
Do each side, rest 45sec.

30lbsx10
50lbsx10
60lbsx10
70lbsx5 (x3)


Overall:
Had an amazing workout. Really started warming up after the 6th or 8th set of squats. The 2 sec holds on each movement is brutal. Causes pains you didn't know were possible.

Went light on the weight today. Tweaked my back early last week, and really didn't wanna mess it up further. Next week I'll be back to weight with this volume.

"And Here We Go."


TS

[TakedaShingen]

Oh yeah...and anyone who reads this, I'm rockin Natural.

My first show March 23rd, will be a natural show in Buffalo, NY.

[demonwareltd]

Definitely in on this, but to get people truly hooked, we need your first name and some sort of avatar! Best of luck to you, I'll be following!

- Stan

[TakedaShingen]

Name's Chris.

Pics will be posted tomorrow of current conditioning...or lack thereof.

Bulked this year to build some mass. Wasn't controlled. Got pretty high up into the body fat. But, I did put on 30lbs...it was bound to happen lol.

[TakedaShingen]

Day 2:

7am...slept like a brick.

Today's breakfast:
6oz 95/5 Beef
8oz Sweet Potato
251g Banana
16oz Skim Milk
(74.8P/124C/11.4F- 882.0cals)


I forgot to log any supplements yesterday. I keep it very base, as I try to get all of my nutrition and fuel from whole food. I find myself leaner and stronger, when I do so.

Supps:
ON Gold Standard Whey
Cheap Monohydrate
BCAA's
C4 & Whiteflood (on hand just in case I'm dragging some mornings)

Lots on deck for today's training. Day 2 of 4 seems to be a bit chest heavy (my weakest bodypart), with some medial delts, tris and bis. Lookin forward to stepping out the door.

***The pic in my avi is about 2 months old. I did a recomp where I tried to not lose a ton of weight, and tried to reshape my frame***


Edit:
Feel pretty great from yesterday's workout. Yes, the volume is heavy, but that's the way we like it.

My quads and glutes are a little pissed today, but they'll get over it.

Thanks for listening. Stay tuned.

[TakedaShingen]

Day 2:

Workout was killer today.
Really had some great contractions even though I'm still laying back on the weight this week until the tenderness in my back goes down. Especially on things like the DB Clean and Presses, and Drag Curls. Had my refeed yesterday, so I feel pretty energetic still walkin out of the gym.

Grateful tomorrow is a rest day. It will just be some Low Intensity Walking Intervals for 25min.

Training...Day 2 of 4.

Speed Bench: 6x3 (Quick, driven reps, 30sec between sets)
135x10 (x3) warm up
185x3 (x6)

Incline BB: 3reps RPE9 (45sec rest between sets)
135x10
155x3
175x3
185x3
195x3
205x3
215x3
205x3
195x3
185x3
165x3
155x5
135x10

DB Clean & Press: 5x5 (each arm individually, then rest for 45sec)
37.5x5
45x5
50x5 (x3)

Incline Skullcrushers: 3x15
60x20
70x15
70x15

DB Straight Arm Lateral Side-Raises: Myo Reps 15 +5 (rest 15sec between each Myo set of 5)
17.5x15
Rest 15 sec
17.5x5 (x4)
20x5 (x15)

Overhead Single Arm Tri-Extensions: 3x15
22.5x15
27.5x15
30x10 (glad I do left arm first always, cuz I couldn't push the last 5)
Paused 10sec and closed the last 5 reps on each side. I'll be damned if I wasn't gettin em.

Wide Grip Drag Curls: 3x6 (3sec hold at top contraction point.)
70x8
80x6 (x2)

Superset-
Box Jumps/Landmines
4x25 each
(These were brutal. I used a high box today, and my legs were still pissed from yesterday.)

Overall:
Extremely glad I got rid of the morning protein shake and substituted actual meat protein. My workouts feel stronger with less fatigue (both during and after), and my recovery feels quicker. I'm sure this is not the only contributing factor, but it's certainly helping.

I feel amazing today. I cannot be stopped.

Post-workout:
2 scoops protein with 1 full cup oats in water. Heading home to eat more beef, bananas, and sweet potatoes.

[TakedaShingen]

Macros went down today.
Formerly- 275P/435C/60F
Current- 275/400/60

I'm just staying the course. Everything weighed, no meals missed, and training like an animal.

Closing Day 2 out...feelin good.

Oh, and just a heads up...The kids and I went and saw "Wreck-It Ralph," and we all liked it. Best part was the Coke Zero I had. It was one of the best things I've had in months.

[TakedaShingen]

Day 3 of Log:

Slept like garbage. Not sure what it was, but it just wasn't my night for sleeping.
Luckily, today is core/cardio day and no lifting will be done.

My legs are finally feeling the amount of volume from Monday. Standing up out of bed was the hardest rep I've done all week. My inner quad sweep and into my groin is brutalized. Walking is quite the chore. Once again, some walking incline intervals will be useful for some active recovery. Work these legs right out.

This 2 on 1 off 2 on 2 off scheme seems to be right on at the moment. These days off lifting are key, even though sometimes I have to force myself to not lift anything. I stay on path and realize just how big a factor recovery really is.

Breakfast today:
16oz skim milk
374g Banana
1/2 cup oats
4oz Grilled Boneless Chicken Breast
3oz 95/5 Beef

Makin sure my daughter makes her bus (cuz she's a woman, so she takes forever to get ready...and she's 10, so she's just a pain in the ass as well lol)

Then watching some cartoons with my son (he's 4, and both the epitome of evil & awesomeness)

Then he and I will gear up and head to the gym. They have a playroom at my Gold's, so he actually enjoys it. They do all kinds of crafts and learning stuff, so he doesn't mind. The kids and I are a team, and they make sure I'm able to follow my own goals and dreams as I much as I push them to theirs. They were my biggest cheering section when I was on the path to losing about 70lbs a few years back, and they still are now. I'm blessed.

[curjo]

Day 3 of Log:

Slept like garbage. Not sure what it was, but it just wasn't my night for sleeping.
Luckily, today is core/cardio day and no lifting will be done.

My legs are finally feeling the amount of volume from Monday. Standing up out of bed was the hardest rep I've done all week. My inner quad sweep and into my groin is brutalized. Walking is quite the chore. Once again, some walking incline intervals will be useful for some active recovery. Work these legs right out.

This 2 on 1 off 2 on 2 off scheme seems to be right on at the moment. These days off lifting are key, even though sometimes I have to force myself to not lift anything. I stay on path and realize just how big a factor recovery really is.

Breakfast today:
16oz skim milk
374g Banana
1/2 cup oats
4oz Grilled Boneless Chicken Breast
3oz 95/5 Beef

Makin sure my daughter makes her bus (cuz she's a woman, so she takes forever to get ready...and she's 10, so she's just a pain in the ass as well lol)

Then watching some cartoons with my son (he's 4, and both the epitome of evil & awesomeness)

Then he and I will gear up and head to the gym. They have a playroom at my Gold's, so he actually enjoys it. They do all kinds of crafts and learning stuff, so he doesn't mind. The kids and I are a team, and they make sure I'm able to follow my own goals and dreams as I much as I push them to theirs. They were my biggest cheering section when I was on the path to losing about 70lbs a few years back, and they still are now. I'm blessed.

Good stuff man! Family definitely comes first. It's hard sometimes with work and exercise, but its something that needs to be done that benefits everyone. Hope the doms get better!

[TakedaShingen]

Good stuff man! Family definitely comes first. It's hard sometimes with work and exercise, but its something that needs to be done that benefits everyone. Hope the doms get better!

Yeah, it's just the three of us. We are doin great. They like activity. They like being out in the world.

They are both in Isshinryu Karate.
She has played soccer for 5 yrs. He starts this year.
We are always trail walking and at the park.
Sitting in frot of the tv doesn't happen in my house until before bed when we are all relaxing.
She plays cello, sings chorus, reads a ton.

Family does come first.

And the coolest part is that my kids like to eat healthy because that's what they're shown. They already read labels and recognize that a positive diet affects your whole body and in turn, your life. This may be one of my greatest achievements with them. They don't have to live like I did for so long. Healthy and active just feels good man.

[TakedaShingen]

I am actually starting to like these cardio sessions. As depraved as that sounds.

Today's was the typical cardio go for me. I have stopped running completely, and the lack of torsion on my body feels much better.

FreeMotion Treadmill-
2min warm-up @ 2.5mph/0 Incline
25 min Walking Intervals (both speed and elevation)- Intervals of -3 to 30 incline at speeds ranging 3.5-4.8mph.
3min cool down @ 3.0mph/0 Inlcine

Good cardio session today. I had a couple of new albums on my phone, so I got to listen to some good, new tunes.
I do almost all of my workouts in pants and a hoodie. It keeps me warm, and I feel I have better all around workouts when I stay warm and focused.

Weight has stayed relatively the same. Up .2lbs from Monday. But my refeeds are on Mondays, and I usually see a slight increase two days later.
Taking the macros down from 435carbs to 400carbs hasn't affected me yet. I hope that the slight drop will kick that weight loss down just a touch. My goal is to lose 1lb weekly for the moment. I shall follow the guidance given to me by my trainer, because I have faith in the process.

[TakedaShingen]

Day 4 of Log:

Woke up feeling refreshed. But my legs are still feelin rough from Monday. Without looking, I know there are Drop-Set Hack Squat 5x5's and Heavy BB Lunges on deck today. These legs need to quit their whining.

Breakfast:
6oz 95/5 Beef
386g Banana
16oz Skim Milk

Been hittin macros right on, and my diet is CLEAN. Been in the groove for a while with the diet. Focused on the stage.

Two 20min sessions of Moderate cardio have been added to the week. I'm trying to keep my macros up for as long as possible while still hitting my weight and physique goals.

Time to watch some Spongebob with my little guy, and then strap on the gym shoes. Today is a great day!

[tripleh210]

Good work on sticking with the diet! It really does make a big difference

[TakedaShingen]

Day 4 of Log:

Was really excited walking into the gym. Ready to destroy. Walking out...a little less enthusiastic lol.

Day 3 of 4 on training for the week:

Deadlifts: 2reps RPE9

185x5 (x2)- warm up
225x2
255x2
275x2
315x2
345x2
365x2
345x2
315x2
275x5
225x10 (x2)

One Arm DB Kroc Rows: 3x25
75x25
80x25
80x25

Hack Squat: 3x5 (drop set last set)
230x5
270x5
-320x5(drop set)
-270x5
-180x10
-90x20

BB Lunges: 10 reps each leg
80lb straight bar x 10each leg

Wide-Grip Pull-ups: (2sec holds at top, slow eccentric)
5x5
(These really sucked today. That last set was brutal. But I remember the days when I was a fat bastard and couldn't do even 1 pull-up. Motivation.)

Machine Preacher Curls : 2x10 (squeeze top contraction point, slow eccentric.)
100lbx10
110lbx10

Hammer Preacher Curls: 3x15
20lbx15
22.5x15
22.5x15

Superset: 60sec RKC Plank/Reverse Crunches

60sec plank/35 reverse crunches
60sec plank/40 reverse crunches
60sec plank/50 reverse crunches

(Reverse crunches and hanging leg raises are probably my two favorite core exercises. The reverse crunches really shred when executed correctly.)

My back is tired. I really thought the hack squats were gonna e the killer today, but my legs showed up just fine and I felt good. I could've went heavier on legs, but all week they've been pretty beat up from the weight that I figured I would focus some nice reps on em, instead of just trying to get the weight down and up.

My back has had enough today. Extremely glad that tomorrow is heavy on the chest, rear delts and core.

I love my Full-Body Routine, but sometimes it breaks my spirit. I sometimes long for the days of single bodypart days. Man, those were the easy days lol. Also the days when I wasn't nearly as in shape as I am today. No rest for the wicked.

Post-Workout Shake:
2 scoops protein with 1/2cup oats.
(I can't remember the last time I actually ate oatmeal and didn't drink it. It is far more convenient.)

Lunch:
8oz Skim milk
214g Banana
1/2cup oats

2 Multigrain Tortillas
3oz 95/5 Beef
1/2cup lettuce
2 tbsp Hot Salsa
(I love tacos!!!)

Weight: 196lbs (right on pace)

[TakedaShingen]

Good work on sticking with the diet! It really does make a big difference

Thanks bro. It's actually pretty easy once you get in the groove. The hardest part is cooking delicious things for my kids, and then reheating my sweet potato and grilled chicken breast from their respective tupperware in the fridge. I just remember the goal.

[tripleh210]

Thanks bro. It's actually pretty easy once you get in the groove. The hardest part is cooking delicious things for my kids, and then reheating my sweet potato and grilled chicken breast from their respective tupperware in the fridge. I just remember the goal.

Yeah man, although I don't have any kids I have a live in girlfriend that I try to please with cooking. She isn't the biggest fan of my bland food though lol but as you said, its all for the end goal!

Btw sick tatts! Do you have front done up as well?

[TakedaShingen]

Yeah man, although I don't have any kids I have a live in girlfriend that I try to please with cooking. She isn't the biggest fan of my bland food though lol but as you said, its all for the end goal!

Btw sick tatts! Do you have front done up as well?

Yessir. I have a huge owl with wingspan shoulder to shoulder across my chest, and Shiva playing a sittar on my stomach. None of them will bode well for me in competition, so my goal is just to come in big, dry, and mother****in shredded.

Pics will be up this evening of all mandatory poses. Once my lady gets home from work.
You can scope em all in the front and back double bis.

[TakedaShingen]

Day 5:

Day 4 of 4 in training for the week.

I woke up feeling beat up. Just kind of depleted from the perpetual volume we've been pushing. Time for a deload week. My CNS, and most of all my soul, need a recoup week. Perhaps I'll feel different on Monday. New routine will be implemented Monday. I haven't seen it yet, but I haven't been let yet.

Workout:

Decline BB Bench: reps...20, 15, 10, 20

185x10 (x2) warm up
205x20
225x15
245x10
215x20 (this last one was a push)

Incline Seated Cable Flies: 3x15
30lbs x 15
40lbs x 15
40lbs x 15

Dips (Body weight only): 3sets
3x20
3x15
3x15

Superset:
TRX Rear Delt Flies/Band Pull Aparts:

3x15each

(This is one of the most unpleasant sets of anything I do in the gym. I'd rather do 10 sets of squats than these. They are excruciatingly painful and I do not enjoy them. But it is these exercises that I don't enjoy that seem to be working. You'd think the low tension band pull apart would be solace...not a chance.)

DB Skullcrushers: 3x15

25x15
27.5x15
27.5x15

Single Arm Reverse Grip Tri Pushdowns: 3x12

30lbs x 15
40lbs x 12
40lbs x 11 (I couldn't push the last one. I tried, it wasn't goin. My tris are done for the week.)

EZ-Bar Close Grip Curls:
Myo Reps... 12 + 4 (10 sec rest between each Myo rep)

60lbs x 12
(10 sec)
60lbs x 4 (x5)
80lbs x4 (x12)
90lbs x 4 (x5)
(My arms were shaking on the second rep of that last set.)

Superset:
Hanging Leg Raises/Cable Crunches: 3x15

Cable crunch weight: 130lbs
And I sure do love hanging leg raises. They make my core sore the next day.


Overall:
Grateful to just have two days of 25min of cardio ahead of me. My body needs rest and nutrition. My delts are on fire, and lifting my left arm above my head won't be happening today. It's a good hurt, and I'll show up again Monday : )


Lunch:
3oz 95/5 Beef
4oz Chicken
2 Multigrain Wraps
2 tbsp Hot Salsa
1/2 cup lettuce
1 gallon of water

I sure do love Tacos!!!


Current (un)Conditioning:









Yes, I know...my posing sucks. I'm working diligently on it. The front lat spread is far more difficult than it appears.

And I still need to lose about 20lbs or so.

Current weight: 196.6
(Down 1.1lbs in 4 days.)

[tripleh210]

Nice! Tatts are pretty epic.

I have never used any TRX equipment but I imagine they can be killers, especially if you are using them in a superset!

Keep workouts goin strong!

[TakedaShingen]

Day 6:

Slept amazing. Good thing, because yesterday I felt beat up. Sometimes I forget after destroying myself, just how important rest is.

My left anterior delt is really hurtin. Havin a hard time lifting my arm past my chest. It goes up, but the pain is absurd. Time to bust out the ice pack, and compression tape.

Headed to the gym to get some cardio in. I'm kinda dragging. I don't usually workout without eating breakfast, but grandma will be bring the kids back around 10, so let's go.

Originally I had planned on doing some sled training today, but my arm is wrecked. I'll save that for next rest day.

Here's my sled. I made it a couple week ago. It works like a champ. Cost me under $50, rope included.





Edit:
Just got back from the gym.

30min medium intensity intervals on cardio.

Need to get my head in the game today. Feeling beat up and in need of a boost in spirit. Gonna listen to some motivation and read some positive stuff. Feel free to contribute...Pics/vids/words. I could use the help today.

[TakedaShingen]

Rough weekend at work. Legs are beat up. Cardio today sucked.

I'm on this, and I'm hungrier than ever.

Sometimes I look at myself and I see how far I have to go, but today is one of those days where I realize just how far I've come. I got this sh*t!

Starting a deload week tomorrow. My body needs a couple of days to reboot.

[jaredmus]

hey man keep up the good work in here
I'll be at the buffalo show prepping a bikini girl and figure,
where do you train out of

[TakedaShingen]

hey man keep up the good work in here
I'll be at the buffalo show prepping a bikini girl and figure,
where do you train out of

Gold's in Lancaster. (Or Catalyst, or whatever they're calling it these days...it's still Gold's to me.)

[demonwareltd]

That sled is bad ass and looks better than any one you could possibly buy. Great job!

[TakedaShingen]

That sled is bad ass and looks better than any one you could possibly buy. Great job!

Yeah, it's pretty beastly. It has handled all of the weight I've thrown at it.

Cost me under $50, rope included, and it didn't even flinch at the 400lbs I stacked on it last week. I have a great park right across the street from my front door, and the grass inside the track is about 150 yards...Makes for great towing.


Deload Week Day 1:

Legs:

Today I focused on addressing each leg as their own entity. I am far stronger with my right leg, and I am gonna bring this left one up.I kept the weights light and focused on the motions.

Superset:
Single Leg Extensions/Single Leg Low Box Step-Ups
150lbs x 10 /15 step ups (x4) (each side)

Superset:
Overhead Squat/Front Squat (5 sec hold at base of motion for both)
65lbs x10 (x5)

Single Leg Stiff Legged Deads:
95lbs x 10
135 x 10 (x2)

Single Leg 45degree Leg Press:
1 plate +25 x15
2 plates x15 (x2)

Seated Calf Raises:
90lbs x 15 (x3)

Standing Calf Raises:
160lbs x 10 (x3)


Legs felt good after this. I'm glad I'm taking this week off training heavy with crazy volume. It's been a long time coming.

After the last set, took a two minute rest and then hit the treadmill.

2min warm-up to stretch out the workout I just did, and then right into 25min of Incline Intervals. (Speed ranging from 4.0 - 5.0 and Intervals ranging from 0 - 27)

Nutrition for the day has come once again in the form of bananas, oats, 95/5 beef, and sweet potatoes. Haven't missed a meal in months and don't plan on starting now.

Tomorrow will be Back Circuit training. It'll be a good day. And then next week, coming full force and starting Monday's workout with Squats, Bench, and Deads. I plan on being stronger, and in the fu**ing zone.

[TakedaShingen]

Day 2 of Delaod:

Back Circuit: 4 rounds

Wide Grip Pull-Ups: 8-10reps
Bent Over Rows: 90lbs x 10
Seated Rows: 90lbs x 10
Upright Rows: 60lbs x 10
Close Grip Pulldowns: 80lbs x 10


Rack Pulls with shrug at top of motion (hold shrug for 3 seconds):
225 x 10 (x5)

Standing Oblique Core Work:
(Don't know the name, but it's the one where you hold plate in one hand close to your leg, then lower and raise with side to side trunk motion.)

45lb x 20 (x3) each side individually


Workout was short and sweet. Done in under an hour. Feeling good about this deload. Gearing up for an insane week next week. Switching routine to a Push/Pull/Legs again. It's time for a change, but to still keep focus on those compounds that got me to where I am. Catchin my breath this week while I can.

Up 2lbs from Sunday. Current weight 197.2. Nutrition was lowered last week, so I expect to see that smooth out after this week. There has been no cheats or missed meals. Macros have been hit consistently. Still on the grind. Spirits on the rise as well. Feeling less depleted and my body and mind are both on the upswing...not worried about that 2 lbs. I expect to be below 190 in 4 weeks.

[TakedaShingen]

Day 3 of Deload:

Push Circuit: x3
Incline BB- 95lbs x 12
Flat Flies- 30lbs x 10
Flat BB Bench- 115lbs x 10
Seated OHP- 65lbs x 15
Push Ups- 10

For not pushing any weight, this circuit felt pretty solid. The push ups close out was unpleasant. The third and final round was 15reps on everything...was solid.

Superset:
Side Lateral Raises/Front Lateral Raises-
20lbs x 10 each way (x3)

Cardio:
25 min FreeMotion Treadmill Walking Incline Intervals

All in all a good workout. After today, I'm not lifting again until Monday. Going out of town, and normally I would find a gym to lift at, but since it's a deload and I've covered my bases this week already, I'm gonna use the time off to spend with the fam. I will be bringing my scale and some of my own food. No cheating for me. The goal is in line.

Weight today:
196.0
Down 1.6lbs from last Wednesday. Right on track with weight. 1-1.5lbs weekly should put me right on target.

[TakedaShingen]

Back on the grind...

Last week was a deload week. A successful one at that. I lifted Monday through Wednesday, did cardio a few times, went for a great run on Thanksgiving morning, did legs on Friday, and cardio again on Saturday.

ZERO diet deviations through the week. Thanksgiving was tough, but I kept the goal in mind, weighed my white meat turkey breast and brought sweet potatoes with me down to Pittsburgh to microwave. The hardest part was getting sufficient water, but I managed to do it.

Today was the first day of my new split...back to a push/pull/legs.
I feel good about gettin some new work done in the gym, and both my body and CNS are grateful for last week's rest.

Today's Workout:

Push (power):

DB Flat Bench:
45x5 (x2) warm up
85x5 (x3)
95x5 (x2)

DB Incline Flies:
45x8
50x8
50x12
50x12

Seated Military: RPE 9
135x5
155x5 (x2)

I really need to bring this up. I didn't really struggle too hard on the 155, and probably should've upped it to 175. Next time.

Standing DB Lateral Raises:
30x8 (x4)

Close Grip Floor Press (Smith):
(Plate weight)
130x8
160x5
160x6

Close Grip SkullCrushers:
70x8 (x2)
70x10 (x2)


Closed the session with 12min Incline Interval walk on the FreeMotion Treadmill.

Overall it was a solid workout. Chest is my weakest day, so I'm working my ass off to bring these numbers up. I feel great today and I'm fkn ready to be back in the trenches.

Weight today: 194.6
(Right on target. 5%...I'm comin for ya.)

[JureRus]

Great thread; keep pushing it bro!

[TakedaShingen]

Woke up feelin great. Chest is actually fairly sore from yesterday. Strange though...I've been training with such high volume, that this rep/set scheme just seems so short. Maybe I fu**ed up, but I kind of like having the bar across my shoulders for an hour to start my workout.

Today-
Pull (Hyper):

Wide Grip Pull-Ups:
10reps
10reps
8reps
5reps (last set is one second hold above the bar and slow eccentric)

Pull ups are not my strong suit. Actually, 6 months ago, I couldn't even do one real pull up.

Close Grip PullDowns:
100lbs x12
100lbs x12
120lbs x12 (drop set)
-110lbs x10
-100lbs x10
-80lbs x12

One-Arm Cable Rows:
50lbs x15
60lbs x15
60lbs x15

One-Arm DB Rows:
75lbs x15
85lbs x15

DB Incline Curls: (3second concentric & 3second eccentric)
20lbs x10
20lbs x10
20lbs x10 (drop set)
-17.5 x10
-15 x10
-12.5 x10

My arms felt like they might fall off after these.

Cable Hammer Curls (rope):
80lbs x12
80lbs x12
90lbs x15

In and out of the gym today. Once again, these short days are strange. Legs tomorrow...my favorite day!

Nutrition spot on...weight on target.
Still on the grind.

Weight: 195.4lbs