Chuckles' Training Journal

[chuckles_345]

2-13 Tuesday: Back/Bis Negatives, Shoulders/Traps 100 Reps

Diet: 225gP, 520gC, 75.5gF, 3660cal
8:00 4 egg whites, 1c oatmeal, orange, vit c, vit e, multi, glucosamine
11:00 4oz fish, 1oz almonds
2:00 3oz chicken, 1 1/2c brocolli, 1 piece fat free cheese, 2T natty pb
5:00 4 egg whites, 1 1/2c oatmeal
8:00 4 egg whites, 2 1/2c oatmeal, apple
9:00-10:00 1 scoop whey, 50g dex, creatine
11:00 4oz chicken, 3c rice, 3/4c brocolli, 2pieces fat free cheese, 2g taurine, 3 fish oils

Water: 1.75 gallons
Sleep: 9hrs

Workout: Back/Bis Negatives, Shoulders/Traps 100 Reps

Assisted Pull Ups: (10-12 sec negatives)
Warm Up: -100x10, -70x8
Work Sets
1. -70x8
2. -90x6
3. -100x6

Cable Rows (4-6 sec negatives) ss Machine Rows (Normal Tempo)
1. 96x8/75x25
2. 96x8/62.5x25
3. 96x8/62.5x25

Reverse Grip Pulldowns (4-6 sec negatives) ss Biangular Pulldown Machine (Normal Tempo)
1. 75x8/75x25
2. 75x8/75x25
3. 75x8/75x25

Back Exterme Stretch

Preacher Curls (4-6 sec negatives) ss DB Curls (Normal Tempo)
1. 45x8/20x25
2. 55x8/15x25
3. 55x8/10x25

Bicep Extreme Stretch

Side Raises: 12x40/15/15/12/10/8

Smith Shrugs: 160x35/20/15/12/10/10

Shoulder Extreme Stretch

Workout Time: 65min





Another incredibly busy day. Class 8:50-2:05 straight, then studying for my cell bio exam, work 4-8:30 and then to the gym for a late night workout. Got a killer back pump but I had to bust out the straps towards the end as the forearms were giving out because of the time under tension. Bis I could have gone heavier on preacher curls but I'll learn for next time. Shoulders and traps got a huge pump as well. I then headed home to bed. I'm now done with the tension phase. Next up is the hypertrophy phase. Tomorrow will be a much needed off day as the tension workouts have left me sore almost everywhere.

Chuckles

[fologobis]

solid workout today and looks like the non linear progression is going really well. just wondering are you doing 4 week bulk/ 2 week cut or is it a longer bulk?

[chuckles_345]

Originally Posted by fologobis

solid workout today and looks like the non linear progression is going really well. just wondering are you doing 4 week bulk/ 2 week cut or is it a longer bulk?

4-6 Bulk, 2-3 cut. It just depends on my schedule, how I look etc.

Chuckles

[chuckles_345]

2-14 Wednesday: Off Day

Diet: 203.5gP, 314.5gC, 59.5gF, 2610cal
7:00 1c hood low carb milk, 1c shreaded wheat, orange, vit c, vit e, multi, glucosamine
10:00 4oz chicken, 1oz peanuts
1:00 3oz chicken, 7 rice cakes
3:00 3oz chicken, 7 rice cakes
6:00 2c hood low carb milk, 2c raisen bran
8:00 6oz chicken, 3/4c rice, 3/4c brocolli, 2 pieces fat free cheese, 1T natty pb
10:00 1 scoop night time prot, 1/2T enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 9hrs



Busy for most of the day. On campus at class and studying 7:30-2 then work 2-6. Got to spend the night just laying around watching tv, catching up on things around the house and cooking food. A much needed break from doing stuff non stop. Tomorrow will be the beginning of my hypertrophy workouts. It will be chest and abs.

Chuckles

[chuckles_345]

2-15 Thursday: Chest/Abs Hypertrophy

Diet: 232.5gP, 520.5gC, 77.5gF, 3710cal
8:00 4 egg whites, 1c oatmeal, apples, vit c, vit e, multi, glucosamine
11:00 4oz fish, 1oz almonds
2:00 4 egg whites, 2 1/2c oatmeal, 1.5oz raisens
4:00-5:00 1 scoop whey, 50g dex, creatine
5:30 4oz chicken, 3c rice, 3/4c brocolli, 2 pieces fat free cheese, 2g taurine
8:30 4oz chicken, 1 1/2c rice, 3/4c brocolli, 2 pieces fat free cheese
10:30 1 scoop night time prot, 2 tsp enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 9 1/2hrs



Workout: Chest/Abs Hypertrophy

Weighted Dips
Warm Ups: bw x10, 25x8, 45x5, 90x3
Work Sets:
1. 110x8 (PR)
2. 110x5
3. 90x7
4. 45x10

Triset DB Bench, DB Flies, Crossovers/Pec Deck
1. 80x11, 40x15, crossovers 48x13
2. 60x10, 30x15, pec deck 100x15
3. 50x15, 30x11, pec deck 87.5x15
4. 50x15, 25x15, crossovers 36x15

Cable Crunches 156 for 3 sets of 12 supersetted with leg raises 3 sets of 15

Workout Time: 45min




Typical busy day today. Class, studying, workout, work, cooking and other things around the hosue. Had a good chest workout. Got a huge pump. Set a huge pr doing 110lbs on me for dips for reps. The triset gave me a huge pump. The crossovers got stolen for a couple sets because I was bouncing around from so many exercises but I got them back for the last set. Abs were abs meh. Tomorrow will be back hypertrophy.

Chuckles

[Cytrainer913]

Chuck,
Keep up the good work and you will see more and more as you go through each week and the cycles changes and the many different exercises you can do as well. Don't be confined to just doing the same thing week in and week out once you get back to the old cycle. Use different things, and keep those basic compound oves in there always! The light week changes all the time as you will see!

[chuckles_345]

Originally Posted by Cytrainer913

Chuck,
Keep up the good work and you will see more and more as you go through each week and the cycles changes and the many different exercises you can do as well. Don't be confined to just doing the same thing week in and week out once you get back to the old cycle. Use different things, and keep those basic compound oves in there always! The light week changes all the time as you will see!

Thanks, I'm really enjoying the workout so far.

Chuckles

[chuckles_345]

2-16 Friday: Back Hypertrophy

Diet: 228gP, 527gC, 75gF, 3695cal
8:00 2c hood low carb milk, 2c shreaded wheat, vit c, vit e, multi, gluscomaine
10:30 2oz fish, 7 rice cakes, 1oz almonds
1:00 3oz chicken, 2 1/4c rice, 3/4c brocolli, 2 pieces fat free cheese, 1.5oz raisens, 3 rice cakes
3:00-4:00 1 scoop whey, 50g dex, creatine
4:30 3oz chicken, 1c wheat noodles, 3/4c brocolli, 2pieces fat free cheese, 2g taurine
6:30 1/2c cottage cheese, 1c shreaded wheat, 3 rice cakes, 1oz almonds
8:30 1/2c cottage cheese, 1oz peanuts
10:30 1 scoop night time prot, 2 tsp enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 9 1/2hrs




Workout: Back Hypertrophy

T Bar Rows:
Warm Up: 45x10, 90x10, 135x5
Work Sets:
1. 180x10
2. 180x8
3. 180x7
4. 180x6

DB Rows:
1. 100x10 (PR)
2. 100x8
3. 100x7
4. 100x6

Triset: V Bar Pulldowns/Cable Rows/Wide Grip Pulldowns
1. 120x15/96x15/84x15
2. 108x15/96x12/84x10
3. 96x12/96x12/72x12
4. 96x12/84x12/72x10

Workout Time: 40min




Busy day again but what else is new. Was on campus from 8-11 studying biochem before class then class, a workout where I got 1 hell of a back pump, then back to campus for another 3 1/2hrs to study some more and then home to cook food. Tomorrow will be shoulders and traps hypertrophy bright and early in the morning and then I'll be working at an olympic lifting meet here on campus most of the day.

Chuckles

[Cytrainer913]

Chuck,
You did 2 back for the 1st part, not needed, but as long as it felt like OK, not too much!

[chuckles_345]

Originally Posted by Cytrainer913

Chuck,
You did 2 back for the 1st part, not needed, but as long as it felt like OK, not too much!

Yea it felt ok and I know it wasn't part of the original plan, but I'm still trying to hit problem areas with slightly more volume than strong points. Either way it felt good and I'm enjoying the workout.

Chuckles

[Cytrainer913]

Keep it up as you have only done one cycle through and almost done and the middle cycle is the one that constantly changes as chest will be
Lighter week(2nd week)
Chest/tris-slow positives, 100 rep back/bis
Legs/Calves-Step Bombs, 100 rep chest/tris
Shoulders/Traps-Negatives, 100 rep legs/Calves
Back/bis-slow Positives, 100 rep Shoulders/Traps

[chuckles_345]

Originally Posted by Cytrainer913

Keep it up as you have only done one cycle through and almost done and the middle cycle is the one that constantly changes as chest will be
Lighter week(2nd week)
Chest/tris-slow positives, 100 rep back/bis
Legs/Calves-Step Bombs, 100 rep chest/tris
Shoulders/Traps-Negatives, 100 rep legs/Calves
Back/bis-slow Positives, 100 rep Shoulders/Traps

Thanks! I love the tension phase, its like a test to see how much pain I can take. I get huge pumps from basically every workout. Thanks for the imput.

Chuckles

[chuckles_345]

2-17 Saturday: Shoulders/Traps Hypertrophy

Diet: 218gP, 533gC, 80.5gF, 3730cal
7:00 4 egg whites, 2 1/2c oatmeal, apple, 1.5oz raisens, vit c, vit e, multi, gluscosamine
8:00-9:00 1 scoop whey, 50g dex, creatine
9:30 4 egg whites, 2 1/2c oatmeal, 2g taurine
12:00 4 egg whites, 1 1/2c oatmeal
3:00 4 egg whites, 1c oatmeal
6:00 1/2c cottage cheese, 3/4oz almonds
9:00 1/2c cottage cheese, 3/4oz almonds
11:00 1 scoop night time prot, 2 tsp enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 8hrs




Workout: Shoulders/Traps

DB Military:
Warm Up: 30x10,45x5,60x5
Work Sets:
1. 70x9 (PR)
2. 70x6
3. 60x8
4. 60x6

Quadset Machine Military/Side Raises/Rear Delts on Pec Deck/ DB Shurgs
1. 100x12/20x15/108x15/100x15
2. 75x15/20x15/108x15/100x15
3. 75x15/20x15/108x12/100x15
4. 75x15/20x15/108x11/100x15

Workout Time: 35min




Very busy but fun saturday. Woke up early and got to the gym when it opened at 8. Got my workout in by 9 and then worked at the Hannah Means Memorial Olympic Lifting Contest on campus that our club was helping put on. Changed weights for the 1st 2 sessions, had to go work on a group project and then made it back for the end of the 3rd session and to help tear down. I ended up being there till 6:00. Saw some impressive lifts by college guys. A 170lb guy clean and jerked 297 which was insane. A 200lb guy snached 287 which was also insane. And then in the last lift of the day a 311lb guy clean and jerked 398lbs. I then spent the night hanging out with friends. Definately a fun day which I needed once. Tomorrow will be legs hypertrophy and abs and of course a lot of studying biochem.

Chuckles

[chuckles_345]

Forgot to add that my weight yesterday was 178.3lbs.

Chuckles

[fologobis]

Originally Posted by chuckles_345

Forgot to add that my weight yesterday was 178.3lbs.

Chuckles

very nice job on the weight gain, you competed around 160 right so thats awesome. im guessing not a lot of bf gain because of the bulk/cut method. def plan to use that method after my dieting is over. your going to be a force at your next contest

[chuckles_345]

Originally Posted by fologobis

very nice job on the weight gain, you competed around 160 right so thats awesome. im guessing not a lot of bf gain because of the bulk/cut method. def plan to use that method after my dieting is over. your going to be a force at your next contest

Thanks, there's been some bf gain which is expected because we can't all walk around in stage shape all year long, but it hasn't been too bad. I was 8.5% at 175 so I'm still prob 10ish give or take right now.

Chuckles

[chuckles_345]

2-18 Sunday: Leg Hypertrophy/Abs

Diet: 234.5gP, 537.5gC, 74.5gF, 3760cal
8:00 1/2c cottage cheese, 1c shreaded wheat, 1.5oz raisens, vit c, vit e, multi, glucosamine
10:00 3oz chicken, 1 1/2c wheat noodles, 3/4c brocolli, 1 piece fat free cheese
1:00-2:30 1 scoop whey, 50g dex, creatine
3:00 3oz chicken, 2 1/4c rice, 3/4c brocolli, 1piece fat free cheese
5:00 1/2c cottage cheese, 2c shreaded wheat, apple
7:00 1/2c cottage cheese, 1oz peanuts, 7 rice cakes
8:30 3oz beef, 1 1/2c brocolli, 1piece fat free cheese, 3T natty pb
10:00 1 scoop night time prot, 2 tsp enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 10hrs




Workout: Legs Hypertrophy/Abs

Front Squats:
Warm Up: 45x10, 135x5, 185x5, 205x3
Work Sets:
1. 225x8
2. 235x5
3. 225x5
4. 185x10

Glute/Ham Raises:
1. 15x8 (PR)
2. 15x5
3. bwx9
4. bwx6

Leg Press ss with Lunges
1. 320x15/30x15
2. 320x15/30x15
3. 320x15/30x12 rpx3
4. 320x15/30x11 rpx4

Ham Curls ss with Leg Extensions
1. 70x20/75x20
2. 80x20/75x20
3. 90x20/75x15 rpx5
4. 100x15/75x15

Triset: Standing Calf Raise Machine/Seated Calf Raise/Toe Raises on Standing Machine
1. 320x20/90x20/120x20
2. 320x18/90x15/120x15
3. 320x15/70x18/80x15
4. 240x20/70x15/80x15

Cable Crunches 120 for 2 sets of 25 supersetted with 2 sets of 20 of leg raises

Workout Time: 80min





Productive Sunday today. Bought food, cooked food, cleaned, and did laundry in the morning to catch up with things around the house. Then had an amazing workout. Had a killer leg pump and couldn't hardly walk when I was done. Tried doing toe raises for the anterior part of the lower leg and it really felt good. A retired bodybuilder at the gym suggest that I try them a few days back so I gave them a try because my calves are a weak point so whatever I can do to make my lower leg bigger I will do. Probably going to keep doing them in some way, shape, or form. After the workout I spent most of the rest of the day on campus studying and then came home and relaxed. Tomorrow will be the last hypertrophy workout and I'll be doing arms.

Chuckles

[chuckles_345]

2-19 Monday: Arms Hypertrophy

Diet: 231.5gP, 519.5gC, 82gF, 3740cal
7:00 4 egg whites, 1c oatmeal, orange, vit c, vit e, multi, glucosamine
10:00 3oz chicken, 1oz almonds
1:00 4 egg whites, 2 1/2c oatmeal, 1.5oz raisens, 4 rice cakes
3:00-4:00 1 scoop whey, 50g dex, creatine
4:30 3oz chicken, 2 1/4c rice, 3/4c brocolli, 3 rice cakes, 1 piece fat free cheese
7:00 3oz chicken, 7 rice cakes
9:00 4oz beef, 1c green beans, 1oz almonds
12:00 1 scoop night time prot, 2 tsp enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 7hrs




Workout: Arms Hypertrophy

Standing Wide Grip EZ Bar Curls:
Warm Up: 25x10, 75x5
Work Sets:
1. 95x10
2. 95x9
3. 95x6
4. 75x10

Close Grip Bench:
Warm Up: 45x10, 135x5, 185x3
Work Sets
1. 225x6
2. 205x7
3. 185x8
4. 185x8

Quad Set: Cable Curls/Skull Crushers/DB Curls/V Bar Pressdowns
1. 72x15/75x15/25x15/84x15
2. 72x15/75x15/25x12/84x12
3. 72x12/75x14/20x15/84x11

Workout time: 45min




Extremely busy day today. Class, an arm workout where I got a crazy arm pump. Haven't done a straight arm workout in a long time. Also happy with my close grip bench. My best regular bench with 225 is 8 so 6 on close grip is pretty good. Then spent the night volunteering at goodwill and studying biochem. Tomorrow will be cardio/abs. O and my legs are extremely sore I can hardly walk from that crazy leg workout.

Chuckles

[chuckles_345]

2-20 Tuesday: Cardio

Diet: 215gP, 297.5gC, 58gF, 2570cal
8:00 1/2c cottage cheese, 1c shreaded wheat, vit c, vit e, multi, glucosamine
11:00 4oz chicken, 4 rice cakes
2:00 1/2c cottage cheese, 2c shreaded wheat
3:00-3:30 1 scoop whey, 25g dex, creatine
4:00 4oz chicken, 1 1/2c rice, 2 pieces fat free cheese, 3/4c brocolli, 2g taurine
5:30 3oz chicken, 3 rice cakes, 1/2oz almonds
8:30 3oz beef, 1c green beans, 2T natty pb
10:30 1 scoop night time prot, 1/2T enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 9 1/2hrs
Cardio: Eliptical Sprints: 20min




Another crazy busy day. Class, cardio, work, then spent the night cooking food. Had my biochem test today as well def was not easy. My george foreman also broke which I'm not happy about so I have to go drop $100 on another one tomorrow so I can cook meat again. Glutes and calves no longer sore but hams and quads still very sore so I'm gonna take an off day tomorrow instead of thursday and push legs power back to thursday and then do chest power friday on schedule. So off day tomorrow to let my legs recover.

Chuckles

[fologobis]

diet looks good and so have the workouts, sorry to hear about the george foreman grill, i gotta pick one up myself. just a quick question did you use a fatburner towards the end of your prep?

[chuckles_345]

Originally Posted by fologobis

diet looks good and so have the workouts, sorry to hear about the george foreman grill, i gotta pick one up myself. just a quick question did you use a fatburner towards the end of your prep?

Thanks, yea I'm goin to buy a new foreman tonight after work because I'm gonna need to probably cook on it either tom or friday. As far as a fatburner goes, I never have used one.

Chuckles

[chuckles_345]

2-21 Wednesday: Off Day

Diet: 202gP, 296.5gC, 62gF, 2550cal
7:00 1/2c cottage cheese, 1c shreaded wheat, apple, vit c, vit e, multi, glucosamine
10:00 3oz chicken, 1oz almonds
1:00 3oz chicken, 1 1/2c rice, 3/4c brocolli, 1 piece fat free cheese
2:30 3oz chicken, 7 rice cakes
5:30 3oz chicken, 3/4c brocolli, 1 piece fat free cheese, 3/4c rice
7:30 1/2c cottage cheese, 1c shreaded wheat
9:00 2oz beef, 1/2c cottage cheese, 1c green beans, 2T natty pb
10:30 1 scoop night time prot, 1/2T enova oil, 3 fish oils

Water: 1.5gallons
Sleep: 8 1/2hrs



Busy day, class, work, bought a new foreman and then spent the night studying analytical chem. Tomorrow will be lower power and abs.

Chuckles

[chuckles_345]

2-22 Thursday: Legs Power/Abs

Diet: 223.5gP, 519.5gC, 79.5gF, 3690cal
8:00 4 egg whites, 1c oatmeal, orange, vit c, vit e, multi, glucosamine
11:00 3oz chicken, 7 rice cakes
2:00 4 egg whties, 2 1/2c oamteal, apple
3:30-5:00 1 scoop whey, 50g dex, creatine
5:30 3oz chicken, 2 1/4c rice, 3/4c brocolli, 1 piece fat free cheese, 2g taurine
8:30 3oz beef, 1 1/2c rice, 3/4c brocolli, 1 piece fat free cheese, 1T natty pb
10:30 6oz chicken, 2oz almonds

Water: 1.5gallon
Sleep: 9 1/2hrs




Workout: Legs Power/Abs

ATG Squats:
Warm Up: 45x10,135x8,225x5,275x1
Work Sets:
1. 285x5 (PR)
2. 285x5 (PR)
3. 295x4 (PR)
4. 305x3 (PR)
5. 315x2 (PR)

Front Squat: 135x25

SLD:
Warm Up: 135x10,225x5
Work Sets:
1. 315x5 (PR)
2. 315x5 (PR)
3. 315x3
4. 315x2

Ham Curls: 180x8/130x8/90x9

Standing Calf Raise ss Seated Calf Raise (4 sec neg, 5 sec pause at bottom)
1. 240x15/70x15
2. 240x15/70x12
3. 240x15/70x12
4. 240x12/70x10

Toe Raises on Standing Machine:
1. 80x20
2. 80x18
3. 80x15
4. 80x12

Leg Rasies: 3 sets of 25

Workout Time: 100min




Busy day again today. Class, killer leg workout where I pr'd like everything and was basically dead afterwords, and work. Beat what I did last time on atg squats by 10lbs on my set of 5 and 20lbs on my set of 2. Tomorrow will be chest power.

Chuckles

[fologobis]

Originally Posted by chuckles_345

2-22 Thursday: Legs Power/Abs

Diet: 223.5gP, 519.5gC, 79.5gF, 3690cal
8:00 4 egg whites, 1c oatmeal, orange, vit c, vit e, multi, glucosamine
11:00 3oz chicken, 7 rice cakes
2:00 4 egg whties, 2 1/2c oamteal, apple
3:30-5:00 1 scoop whey, 50g dex, creatine
5:30 3oz chicken, 2 1/4c rice, 3/4c brocolli, 1 piece fat free cheese, 2g taurine
8:30 3oz beef, 1 1/2c rice, 3/4c brocolli, 1 piece fat free cheese, 1T natty pb
10:30 6oz chicken, 2oz almonds

Water: 1.5gallon
Sleep: 9 1/2hrs




Workout: Legs Power/Abs

ATG Squats:
Warm Up: 45x10,135x8,225x5,275x1
Work Sets:
1. 285x5 (PR)
2. 285x5 (PR)
3. 295x4 (PR)
4. 305x3 (PR)
5. 315x2 (PR)

Front Squat: 135x25

SLD:
Warm Up: 135x10,225x5
Work Sets:
1. 315x5 (PR)
2. 315x5 (PR)
3. 315x3
4. 315x2

Ham Curls: 180x8/130x8/90x9

Standing Calf Raise ss Seated Calf Raise (4 sec neg, 5 sec pause at bottom)
1. 240x15/70x15
2. 240x15/70x12
3. 240x15/70x12
4. 240x12/70x10

Toe Raises on Standing Machine:
1. 80x20
2. 80x18
3. 80x15
4. 80x12

Leg Rasies: 3 sets of 25

Workout Time: 100min




Busy day again today. Class, killer leg workout where I pr'd like everything and was basically dead afterwords, and work. Beat what I did last time on atg squats by 10lbs on my set of 5 and 20lbs on my set of 2. Tomorrow will be chest power.

Chuckles

awesome atg squats and sdl's, you really killed it in the workout

[chuckles_345]

Originally Posted by fologobis

awesome atg squats and sdl's, you really killed it in the workout

Thanks, my past 2 leg workouts have been 2 of the best I've ever had. I got 3 plates now its time to work towards 4 plates ATG.

Chuckles

[chuckles_345]

2-23 Friday: Chest Power

Diet: 228.5gP, 527gC, 80gF, 3740cal
8:00 4 egg whites, 1c oatmeal, orange, vit c, vit e, multi, glucosamine
10:30 1/2c cottage cheese, 7 rice cakes
1:00 4 egg whites, 2 1/2c oamteal
2:30-3:30 1 scoop whey, 50g dex, creatine
4:00 3oz chicken, 2 1/4c rice, 3/4c brocolli, 1 piece fat free cheese, 2g taurine
6:00 3oz beef, 1 1/2c shreaded wheat, 1 1/2oz almonds
9:00 EAS Low Carb Bar
12:30 1 scoop night time prot, 2tsp enova oil, 3 fish oils, 1T natty pb

Water: 1.75gallons
Sleep: 8hrs



Wokout: Chest Power

DB Bench:
Warm Up: 55x10, 75x7, 90x5
Work Sets:
1. 110x5
2. 110x5
3. 110x4
4. 110x3

Decline Barbell Bench:
1. 225x5
2. 225x5
3. 235x5
4. 245x3
5. 265x0
6. 135x27 (PR I'm guessing because I've never had a desire to do that many reps beore)

Pec Deck: 175x8/137.5x5/100x12

Workout Time: 40min




Decent workout today. Spent the morning studying, then had 2hrs of class and then headed to the gym. I was going to do incline db bench, but someone was using the 100's to hold bands down for squats. That did make me feel pretty strong though since the weights I wanted to press were being used to hold bands. Anyways I went to db bench and really only got a rep here and there more than last time so I didn't really improve a whole lot. I then tried declind bb bench because its something I haven't done in forever. Didn't really know the motion too well and had to kind of relearn it. Hence I didn't move a whole lot of weight. My back off set was insane because after failing with 265, I repped 135 for 27. I'm guessing its because my body is trained more for higher reps than strength. Either way I was planning on getting like 15ish and then rest pausing to 20 and then it just kept moving. I then finished with a drop set on pec deck. I spent the night watching bball and hanging out with friends. I stomped back here around 12ish through over a foot of snow all of which had fallen in about 4hrs. Tomorrow will be cardio and abs if I can get somewhere to do them.

Chuckles

[Cytrainer913]

I told you Chuck this was the S****!!! Keep it up as you are ready to enter the luight week coming up after your power for back and shoulders!

[chuckles_345]

Originally Posted by Cytrainer913

I told you Chuck this was the S****!!! Keep it up as you are ready to enter the luight week coming up after your power for back and shoulders!

Thanks! I had a quesiton for you though. I was reading in your journal about how you set up your power days as a wave progression. How would I go about doing that is there anything set I should go by or should I just keep doing what I'm doing since I'm gaining strength on ever power workout?

Chuckles

[Cytrainer913]

Look at your progress and after about doing this in about 10-11 weeks, see how the power weeks lookm and then decide if you need to step back or not, but go through the whole 72 day progression before deciding to step back. There were 4 steps up, but go through the whole cycle.

[chuckles_345]

Originally Posted by Cytrainer913

Look at your progress and after about doing this in about 10-11 weeks, see how the power weeks lookm and then decide if you need to step back or not, but go through the whole 72 day progression before deciding to step back. There were 4 steps up, but go through the whole cycle.

Alright thanks. I'll just keep lifting hard and moving more weight every power workout and then once I finish the 72 days I'll decide what I'm going to do.

Chuckles