It wasn't until a couple years ago that I realized I was an IIFYM'er LOL! Always just seemed obvious to me, hit your calories and macro goals. Sure, there are some foods that are important to me (oatmeal preworkout, for example) but other than that I just roll with the punches!
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01-29-2013, 05:23 AM #61
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01-29-2013, 05:38 PM #62
High Volume Leg Day. Felt pretty good. As I was on my 3rd set of Hack Squats, I looked up on the east wall at Gold's Gym and saw Romans 12:1 written out in big letters. 2 words: HIGHLY LEGIT.
Squats:
135 x 15
185 x 15
225 x 15
Hack Squat Machine:
2pps x 15
3pps x 15
4pps x 10
Machine Squat Press:
3pps x 15
4pps x 15
5pps x 15
Lying Leg Curl:
65 x 15
80 x 15
95 x 15
110 x 15
125 x 15
Hamtractor Machine:
165 x 15
180 x 15
195 x 15
Glute-Ham Raise:
BW x 6
BW x 4
Seated Leg Extension:
90 x 15
105 x 15
120 x 15
15 min Elliptical
"Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship." Romans 12:1
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02-01-2013, 09:39 AM #63
Hit up Chest/Triceps/Calves yesterday and had a pretty solid workout. Strength is slowly climbing back and overall stamina is getting better. Still not where I want to be for this bodyweight, but getting better every week at least.
Chest progression looked like this...
Flat DB Press:
70s x 10
90s x 8
110s x 10
110s x 6
Incline DB Press:
70s x 8
85s x 8
100s x 6
85s x 8
Hit plenty of sets for Tris and Calves as always and got in my 15 minutes of Elliptical cardio post-workout.
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02-01-2013, 04:38 PM #64
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02-02-2013, 12:51 PM #65
One of those days where everything was clicking. Got in two solid meals before my workout since it's a cheat day. 3 hours preworkout I took 1 scoop Ultima, then 30 min preworkout I took 1 scoop Ultima + 1/2 scoop Black Powder (this Ultima dosing strategy is fantastic by the way). Played a few solid games of Candyland. Changed some poopy diapers. Fed some kids. Then hit the gym!
Today was Leg Day and I planned on hitting my hammies but at the gym I found out that the Leg Curl machine was broken. So, it turned into a Squat-Only workout. Wow, this was highly legit and I think I may need to start incorporating this from time-to-time. I can just tell that a workout like this will "ruggedize" my physique because of how full-body intensive it is. The journey to 495 continues...
Squats:
135 x 8
185 x 8
225 x 8
275 x 8
315 x 11
315 x 6
315 x 7
315 x 5
225 x 10
225 x 8
225 x 8
15 min Elliptical
Probably could have gotten in another couple sets but by the end my knees, lower back, and hip flexors were saying "enough already, lunatic!" ...LET'S JUST SAY THE SUPER BOWL EATS ARE GONNA BE HIGHLY ANABOLIC TOMORROW
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02-03-2013, 12:56 PM #66
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02-04-2013, 07:29 PM #67
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02-05-2013, 06:43 AM #68
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02-05-2013, 06:45 AM #69
Still struggling to get my Shoulder strength up and going. Hit Shoulders/Triceps/Calves yesterday even though I was originally planning to take the day off. But schedule-wise I had to get it in, so I was a bit drained going in.
Here's the strength progression for HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 10
1pps + 25 x 10
2pps x 8
3pps x 8
4pps x 6
4pps x 4
3pps x 8
2pps x 10
Wasn't feeling the love the 4 plates per side sets, still feeling quite heavy unfortunately. Just gotta keep grinding!
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02-05-2013, 08:03 AM #70
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02-06-2013, 06:39 PM #71
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02-06-2013, 06:45 PM #72
Great high volume Leg Day. Kept myself out of the squat rack too, especially after the all-squat workout just a few days ago. Really enjoying the Hack Squat Machine, glad I've started to incorporate this into the mix for sure. Also threw in calf workout, definitely can never hurt! Basically giant-setted 3 exercises at a time, going round robin until it was time to leave.
Squat Press Machine:
200 x 15
290 x 15
380 x 15
470 x 15
540 x 15
Lying Leg Curl:
50 x 15
65 x 15
80 x 15
95 x 15
110 x 15
1-Leg Hamflexor Machine
40 x 15
50 x 15
60 x 12
40 x 10
40 x 15
Hack Squat Machine:
1pps x 10
2pps x 10
3pps x 10
4pps x 10
4pps x 10
Hamtractor Machine:
165 x 15
195 x 15
225 x 15
Leg Extension Machine:
75 x 15
105 x 15
135 x 15
13 sets Calves
15 min Elliptical
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02-08-2013, 07:22 AM #73
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02-08-2013, 04:28 PM #74
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02-08-2013, 04:31 PM #75
Hit Chest/Tris/Calves today. Overall a good workout, strength is slowly going up each time. A bit disappointed with my high set on Incline DB Press but just gonna keep grinding.
2 sets Machine Chest Press (warmup)
Bench:
135 x 10
185 x 10
225 x 12 (+1 spot)
245 x 5 (+2 spot)
Incline DB Press:
70s x 8
85s x 8
100s x 4
10 sets Triceps
10 sets Calves (still sore from the last session I hit them, but hit em again anyway!)
Also, my Alpha Protocol caps are identical to my Slintensity caps (both half blue half white) and yesterday I confused the two in my pill box. Ended up taking 1 cap Alpha Protocol and 2 Slintensity right before bed LOL! *facepalm*
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02-10-2013, 10:23 AM #76
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02-10-2013, 08:16 PM #77
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02-10-2013, 08:19 PM #78
Can always count on Back day to be a bright spot in the week. Strength is climbing fast for this muscle group and approaching last offseason's strength levels when I was 40 lbs heavier.
Hex Bar Deadlifts:
135 x 15
225 x 12
315 x 10
405 x 12
455 x 5
495 x 1
405 x 6
315 x 12
Corner Rows:
1p x 12
2p x 10
3p x 8
4p x 8
5p x 8
6p x 14
10+ sets various Bicep exercises (including Standing DB Curl 55s x 7)
10+ sets Lat Pulldown
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02-12-2013, 06:05 AM #79
Yes, finally some progress on the Shoulders! Picked up a solid 8 reps on HS Shoulder Press 4pps.
HS Shoulder Press:
25ps x 15
35ps x 15
1pps x 10
2pps x 10
3pps x 8
4pps x 8
3pps x 8
2pps x 8
Also put a good hurtin' on the Tris and Hammies. All the Ellipticals were in use so I couldn't finish up with my normal cardio, ended up puttin in some extra work on the muscle groups. Ya buddy!Last edited by triplewhammy; 02-12-2013 at 07:43 AM.
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02-12-2013, 06:44 AM #80STAND TALL AND SHAKE THE HEAVENS!!
"Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19
▪█─-─█▪ Equipment Crew #71 ▪█─-─█▪
[]---[] York Barbell Club #32 []---[]
[]---[] Ivanko Barbell Crew #66 []---[]
||---|| Rogue Barbell Club #6 ||---||
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02-12-2013, 07:44 AM #81
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02-13-2013, 04:06 AM #82STAND TALL AND SHAKE THE HEAVENS!!
"Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own." - 1 Corinthians 6:19
▪█─-─█▪ Equipment Crew #71 ▪█─-─█▪
[]---[] York Barbell Club #32 []---[]
[]---[] Ivanko Barbell Crew #66 []---[]
||---|| Rogue Barbell Club #6 ||---||
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02-13-2013, 07:10 AM #83
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02-13-2013, 08:44 PM #84
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02-16-2013, 07:32 AM #85
Well yesterday was a long frustrating day at work, and my workout unfortunately was not all that great either. My local Snap Fitness only has Dumbbells up to 100 lbers so I couldn't fully work my Chest like I wanted. Turns out my strength wasn't that great with the 100s anyway so it didn't matter. Wasn't a workout I'd want to repeat, but now with that out of the way it's time for the next one to be solid.
2 sets Machine Chest Press (warmup)
Flat DB Press:
70s x 10
85s x 8
100s x 12 (disappointed)
100s x 9
Incline DB Press:
85s x 9
100s x 5
75s x 9
75s x 8
75s x 7
10+ sets Triceps
10+ sets Calves
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02-16-2013, 08:32 AM #86
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02-16-2013, 08:36 AM #87
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02-16-2013, 12:55 PM #88
Anyone care to enlighten me as to what the battle between bb'ers and crossfit people is all about? I happened to watch a couple crossfit youtube vids today before doing cardio, looks pretty neat actually...anyway, it inspired me to do a bit of jump-rope work as part of my cardio today
5 min Arc Trainer
5 min Bike
10 min Treadmill (1.34 miles)
5 min Bike
(10 sec rest between each jump-rope/ab superset):
50 hops jump-rope
1 set Abs
50 hops jump-rope
1 set Abs
50 hops jump-rope
1 set Abs
50 hops jump-rope
1 set Abs
50 hops jump-rope
1 set Abs
50 hops jump-rope
1 set Abs
100 hops jump-rope
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02-17-2013, 01:27 PM #89
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02-18-2013, 09:34 AM #90
UPDATE 2/18/2013
STATS
Weight: 184.6 lbs
TRAINING
CHEST DAY: Chest/Triceps/Calves (Primary Exercise: Flat DB Press or Flat Bench)
BACK DAY: Back/Lats/Biceps (Primary Exercise: Corner Row)
LEG DAY 1: Heavy-Weight Legs (Primary Exercise: Squats)
SHOULDER DAY: Shoulders/Arms (Primary Exercise: HS Shoulder Press)
CARDIO: Treadmill/Stepmill/Elliptical
LEG DAY 2: High-Volume Legs (Primary Exercise: Leg Press)
All lifting followed by 15 min cardio. Legs will be hit as often as possible.
DIET
Diet is still locked in at 2600 cals/day and around 180g protein for at least 4 days per week. The other days are controlled cheat days.
SUPPLEMENTATION
Performance:
USPlabs Versa-1
MRI Black Powder
Bodybuilding.com Platinum Series Alpha Protocol
Driven Sports Triazole
Omega Sports Ultima
Omega Sports Trinitine
Ultimate Nutrition BCAA 12000
Support:
Twinlab 100% Whey
USPlabs Super Cissus
Multivitamin
Fish oil
Glucosamine HCL
THOUGHTS
Well, the weight has definitely crept up on me...up about 7 pounds in 3 weeks which is a bit too much but it is what it is at this point. I still actually feel pretty lean and an objective basis for that is the fact that I can still fit in the smallest pants I own and the setting on my Lever Belt is identical to what it was at the time of my competition, 20 pounds ago. So, I wish it weren't as rapid of a gain but at the same time I'm actually not too concerned about it. At this equivalent point coming out of my show 2 years ago I was weighing 195.2 and had to begin dieting because my bodyfat had crept up way too quickly, so I'm doing much better in that regard. My strength isn't quite as high as it was then, but to be over 10 pounds lighter and leaner is worth it. I am about 2 reps shy on my major lifts from where I was at that point. Unfortunately, my goal was to be back up to roughly my peak offseason strength by the time I hit 180 but it looks like I will need to re-evaluate. So, my goals are Squat 315x15, Bench 225x15, HS Shoulder Press 4pps x 15, and Hex Deadlift 405x15 by the time I hit 190 lbs.
On the supplement front, I am in my last week of the DAA/Triazole stack I've been running. As I expected, it has been giving me fantastic sleep and recovery which is definitely going to be missed (until I run it again of course). For my preworkout strategy, I am at about 100-150mg caffeine which has been working very well. I have only a couple scoops of Ultima left so I decided I would throw in Versa-1 by USPlabs to round out my preworkout stack. This supplement theoretically is supposed to enhance the other preworkouts so I figured it would be a good way to fill in the gap left by Ultima as well as help me keep avoid raising my caffeine for awhile. This is of course assuming it does what it claims -- so far I've taken 2 doses and haven't noticed anything major but you never know, maybe it needs some time to ramp up. I figured it's worth a shot either way.
Strength is climbing (especially for Back exercises) and I'm definitely getting into a good offseason swing. Hopefully one of these weeks my weight will stall out and I'll get to increase my typical daily calories. In the meantime I will continue to enjoy the cheat days though haha!
Josh
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