j_neatherlin's training log

[j_neatherlin]

I have started a couple of training logs previously and was going to start another. I realize that it's kind of stupid, but since the last one was entitled "CEX/Nitrous training log" and I'm not longer on CEX/Nitrous it would be silly for me to continue using that journal. And the first was entitled "My Doggcrapp training journal" and since I'm no longer training DC style, it doesn't fit there, either.

So, whatever I'm going to lump them all together and start a new one.

I start on MyoChem MOHN/MDIEN tomorrow. I'm taking 4 caps/day. My goal right now is to step onstage in July at the NPC Louisiana at 175 pounds and ripped. My last contest I was 168 and not as hard as I wanted to be. So, I'll be doing a lean bulk

[j_neatherlin]

I'm going to back log this all the way back to december 1.

just some background info:
training for like 12 years or so. Trained for football for a few years. Powerlifted @ 148 and 165 for a few years. Started "bodybuilding" in college. I'm 25 years old, 5'5. Weight is around 180 - 185.

First bb show is on April 10. Have been dieting for about 4 weeks now...will end up doing 13 full weeks of precontest prep. Started @ 188 and want to step onstage @ 175.

I'm not the strongest cat in the world, but my weights make me look weak...please realize that I'm using DC training and so my training weights are a little on the low end due to the 5 second negatives.

12/1
flat barbell press 205x6
military smith 45x6 (weight of one side)
skullcrushers on the floor 30x9 (weight of one side)
pullup bodyweightx7
rack pull 225x12

I only add up the weight on one side for certain exercises, b/c I don't know how much the bar weighs or how much the machine weighs or whatever...so on the military smith press I have a "45" on each side and on the skullcrushers I have a "25" and a "5" on each side of an EZ curl bar. also with the skullcrushers on the floor I let the weight rest at the bottom for a second and then drive up. it's kind of different and I like them a lot.

12/3
Standing short BB curl 25x11 (once again, weight of one side)
DB hammer curl 40x7
standing calf raise 135x5 (one side)
straight leg deadlift 185x9
squat 225x10

also please keep in mind that the first few workouts are all 'feel out' workouts

12/5
smith incline press 80x9, rpx5, rpx4 (one side)
db lateral raise 30x6, rpx3, rpx2
tight grip press 185x5, rpx2, rpx2
close grip pulldown 13x11, rpx5, rpx3
barbell bent row 185x9, rpx4

12/8
Magnum preacher curl 70x11, rpx4, rpx2
Reverse Curl short bb 20x9, rpx3, rpx2
seated calf raise 135x6, rpx3, rpx2
prone leg curl 130x7, rpx4, rpx4
front squat 135x10, rpx2

12/10
decline barbell press 205x11, rpx3, rpx2
db military press 70x8, rpx2, rpx1
incline ez skullcrusher 45x6, rpx1, rpx1
hammer strength pulldown 115x11, rpx2, rpx1 (one side)
cable row 15x10, rpx3, rpx1

12/12
incline db curl 40x10, rpx2, rpx1
ez preacher reverse curl 20x10, rpx3 (one side)
calf press 145x6, rpx3, rpx2 (one side)
high leg press 180x7, rpx3, rpx2 (one side)
lunge 135x8

I will finish later..gotta do laundry, cardio, abs

12/15
flat bb press 205x10, rpx2, rpx1
smith military press 50x12 rpx3, rpx1
floor skullcrushers 35x10, rpx2, rpx1
pullup bodyweight x9, rpx1, rpx1
rack pull 275x14, rpx4

12/17
straight bar curl short bb 27.5x11, rpx2, rpx2 (one side)
db hammer curl 40x8, rpx1, rpx1
standing calf raise 90x7 (one side)
straight leg deadlift 195x12, rpx4
squat 225x10, rpx2, rpx2

12/19
smith machine incline press 85x11, rpx2, rpx1
db lateral raise 30x8, rpx1, rpx1
tight grip press 185x8, rpx1
close grip pulldown 14x7, rpx1, rpx1
bentover row 195x9, rpx2, rpx3

12/22
magnum preacher curl 75x10, rpx3, rpx2
reverse curl 22.5x8, rpx2, rpx1
seated calf raise 135x8, rpx3, rpx2
prone leg curl 130x12, rpx4, rpx3
smith machine front squat 65x9, rpx4, rpx2 (one side)

CHRISTMAS BREAK

1/3
flat barbell press 215x10, rpx2, rpx1
military smith 55x12, rpx3, rpx1
floor skullcrushers 40x9, rpx2, rpx1
pullup bodyweight x10, rpx2, rpx1
rack pull 315x6

1/5
Short straightbar curl 30x9, rpx3, rpx1
db hammer curl 40x8, rpx1, rpx1
standing calf raise 90x8, rpx3, rpx3
prone leg curl 140x10, rpx3, rpx1
squat 235x10, rpx2, rpx3

1/7
smith machine incline 90x9, rpx2, rpx1
db lateral raise 30x10, rpx1, rpx1
tight grip press 190x9, rpx2, rpx1
close grip pulldown 14x9, rpx2, rpx2
bentover row 205x9, rpx2, rpx1

1/9
magnum preacher curl 80x10, rpx2
short straightbar reverse curl 25x8, rpx1, rpx1
seated calf raise 135x10, rpx4, rpx4
straight leg deadlift 205x12, rpx3, rpx2
smith machine front squat 70x7, rpx2

decline barbell press 225x10, rpx2, rpx1
db military press 75x8, rpx3, rpx1
incline skullcrushers 45x9, rpx2 (one side)
hammer strength pulldown 125x9, rpx2, rpx1 (one side)
cable row 16x10, rpx3, rpx2

1/14
incline dumbell curl 40x11, rpx2, rpx2
EZ reverse preacher curl 22.5x10, rpx3, rpx2
calf press 145x8, rpx5, rpx3
high leg press 190x10, rpx4, rpx3
lunge 145x10

1/16
flat barbell press 225x10, rpx1, rpx1
military smith press 60x8, rpx2, rpx2
floor skullcrushers 42.5x8, rpx2, rpx
pullup bodyweight x9, rpx1, rpx1
rack pull 315x8, rpx3, rpx2

1/19
short straightbar curl 32.5x9, rpx2, rpx2
db hammer curl 42.5x7, rpx1, rpx1
standing calf raise 100x9, rpx3, rpx3
prone leg curl 150x7, rpx1, rpx1
squat 245x12, rpx3, rpx1

1/21
smith machine incline 95x9, rpx2, rpx1
db lateral raise 32.5x7, rpx1, rpx1
tight grip press 195x8, rpx1, rpx1
close grip pulldown 15x7, rpx1, rpx1
bentover row 215x8, rpx2, rpx2

1/23
magnum preacher curl 90x8, rpx2
short straightbar reverse curl 27.5x7, rpx1, rpx1
seated calf raise 150x8, rpx3, rpx2
straight leg deadlift 225x8, rpx1, rpx1
smith machine frontsquat 70x7, rpx2, rpx2

1/26
decline barbell press 235x9, rpx2, rpx2
db military press 80x6, rpx1, rpx1
incline skullcrusher 47.5x6, rpx2, rpx1
hammer strength pulldown 130x9, rpx2, rpx1
cable row 14x7, rpx2, rpx1

1/28
incline db curl 45x8, rpx1, rpx1
EZ bar reverse preacher curl 25x8, rpx2, rpx1
calf press 155x14, rpx5, rpx1
high leg press 210x12, rpx3, rpx4
lunge 155x8, rpx2, rpx2

1/30
flat barbell press 235x8, rpx1, rpx1
smith military press 62.5x8, rpx2, rpx2
floor skullcrusher 45x8, rpx1, rpx1
pullup bodyweight x9, rpx1, rpx1
rack pull 335x5, rpx1, rpx1

2/2
short straight bar curl 35x8, rpx2, rpx1
db hammer curl 45x6, rpx1, rpx1
standing calf raise 125x7, rpx4, rpx3
prone leg curl 150x8, rpx2, rpx1
squat 265x8, rpx2, rpx1

2/4
smith machine incline 100x9, rpx2, rpx1
db lateral raise 35x7, rpx1, rpx1
tight grip press 200x7, rpx2, rpx1
close grip pulldown 15x8, rpx2, rpx1
bentover row 225x7, rpx2, rpx1

2/6
magnum preacher curl 95x8, rpx1, rpx1
short straightbar reverse curl 30x6, rpx1, rpx1
seated calf raise 165x8, rpx4, rpx3
straight leg deadlift 230x9, rpx2, rpx1
smith machine frontsquat 75x8, rpx2, rpx2

2/9
decline barbell press 245x9, rpx1, rpx2
db military press 80x7, rpx1, rpx1
incline skullcrushers 47.5x8, rpx2
hammer strength pulldown 135x9, rpx3, rpx1
cable row 18x9, rpx2, rpx1

oh lord...long day...full of drama....

2/11
Incline DB curl 47.5x7, rpx2, rpx1
EZ Reverse Preacher 27.5x8, rpx2, rpx1 (one side)
Calf Press 175x10, rpx5, rpx4 (one side)
High Leg Press 225x12, rpx5, rpx5 (one side)
Lunge 165x8, rpx2, rpx2

2/13
flat barbell bench press 240x9, rpx2, rpx1
smith machine military press 65x7, rpx2, rpx1 (one side)
skullcrushers on floor 47.5x8, rpx1, rpx1 (one side)
pullup bodyweight+10 pound plate x9, rpx2, rpx1
partial deadlifts 335x4, rpx1, rpx1

my partials were down b/c I set the pins lower than normal.

2/16
short straightbar curls 37.5x8, rpx2, rpx1 (one side)
db hammer curl 45x8, rpx1, rpx1
standing calf raise 135x8, rpx3, rpx2 (one side)
prone leg curl 160x7, rpx1, rpx1
squat 275x8, rpx2, rpx2

2/18
Smith Incline press 105x9, rpx2, rpx1 (one side)
DB lateral 35x8, rpx1, rpx1
Tight Grip press 205x7, rpx1, rpx1
Close grip pulldown 16x8, rpx2, rpx1
Barbell bent over row 230x8, rpx2, rpx2

2/20
Magnum preacher curl 100x8, rpx1, rpx1
Short straightbar reverse curl 30x6, rpx1, rpx1 (one side)
Seated calf raise 170x7, rpx3, rpx3
straight leg deadlift 235x9, rpx2, rpx2
smith front squat 77.5x9, rpx2, rpx1 (one side)

so the reverse curls sucked (stayed the same as last time)...but I was dragging ass today. i don't know what was wrong, but we hit the gym @ 3 instead of 11, so that may have been it...but I just didn't "feel" strong today. the stretches also seemed to hurt more than usual today.

[j_neatherlin]

2/24
decline barbell press 255x8, rpx1, rpx1
db military press 80x8, rpx1, rpx1
incline skullcrushers 50x7, rpx2, rpx1 (one side)
hammer pulldown 140x9, rpx2, rpx1 (one side)
cable row 19x9, rpx2, rpx2

2/26
didn't make it to the gym today until 5:30 pm due to it being finals week (I don't have any finals but my training partner does). my training partner was also dragging ass big time today and that made it hard to get focused.

Incline dumbell curl 50x6, rpx1, rpx2 (tp wasn't paying attention to spot me on the first rp)
EZ Reverse Preacher Curl 30x9, rpx2, rpx1 (one side)
Calf press 190x9, rpx4, rpx4 (one side)
High Leg Press 245x9, rpx3, rpx3 (one side)
Lunge 175x6, rpx2, rpx1

2/28
got into the gym late again today, but had a pretty good workout

flat barbell press 250x7, rpx2, rpx1
smith military press 70x5, rpx2, rpx1 (one side)
skullcrushers on floor 50x6, rpx1, rpx1 (one side)
pull up bodyweight+20 pounds x8, rpx1, rpx1
rack deadlifts 335x10, rpx2, rpx1

big jump in the partial deadlifts today b/c i went back to the rack that we were using originally, so the pins were a little higher than they were last time.

3/02
today was okay. we got into the gym late again. I spent all day yesterday dealing w/ some craziness and moving Stacey into her new apartment. This morning I helped her move a few more things and cleaned her old apt and started cleaning mine. As a consequence of all of the moving, I think my leg workout suffered.

Short straight bar curl 40x7, rpx1, rpx1 (one side)
dumbell hammer curl 50x7, rpx2, rpx1
standing calf raise 145x7, rpx4, rpx3 (one side)
prone leg curl 160x8, rpx2, rpx1
squat 285x7, rpx1, rpx1

3/03
i added statics in today and geez they are hard!

smith machine incline press 110x7, rpx1, rpx1, static: 10 sec (one side)
db lateral 35x9, rpx1, rpx1
tight grip press 210x7, rpx1, rpx1
close grip pulldown 16x7, rpx1, rpx1, static: 10 sec
barbell bentover row 235x7, rpx2, rpx1

3/09
took friday off due to the Arnold Schwarzenegger Classic...but did a light upper body day on Saturday. I'm trying to incorporate the statics, but damnit...they are just kicking my ass. I just can't hold them!

Magnum preacher curl 105x8, rpx2, rpx1, 5 second static
Short straightbar reverse curl 30x7, rpx1, rpx1, 3 second static (one side)
Seated calf raise 175x7, rpx3, rpx3
Straight leg deadlift 245x9, rpx2, rpx1
Smith machine front squat 80x9, rpx2, rpx1 (one side)

3/10
so today will be my last day on DC's program.

I just found out that they changed the date on my show and I'm currently ~3.5 weeks out rather than ~4.5 weeks out. Stacey wants to start running sprints and so we have to choose either HIIT or DC, as we wont be able to do both. Since the contest is so near and both of us would rather sacrifice size for conditioning, we opted for the HIIT and a more conventional weight training routine.

My strength was kind of down today...I think b/c of me being flustered about the whole change of dates thing w/ the show.

Decline barbell press 265x8, rpx1, rpx1
Dumbell military press 80x7, rpx1, rpx1
Incline skullcrushers 52.5x5, rpx1, rpx1 (one side)
Hammer strength pulldown 145x8, rpx2, rpx1 (one side)
Cable row 20x8, rpx2, rpx1

I've been on Avant Labs' Leptigen for the last few days, but b/c of the developments this morning I went off of that and onto Legal Gear's M1T and Masterdrol v2.

okay, so people wanted me to combine my journals so here ya go.

I'm not following Cycling for Pennies by Doggcrapp anymore, so I tried to change the Journal name, but I can't. oh well.


3/14

So I switched from DC to a new program. Just something I whipped up, nothing special.

Here is my leg workout from Friday

Squat 315x5, x4, x4
Smith Front Squat 90x6, x5, x6 (90 is the weight on one side, so it was 2 plates on each side of the bar...however much that ends up being)
Walking lunges 90x10 steps, x8 steps, x7 steps (used one 90 pound dumbell held in front of me)
Straight leg deadlift 225x8, x8, x10
Prone leg curl 140x8, x8, x6
Seated calf raise 175x6 (did a 5 second negative and 12 second hard stretch at the bottom of each rep ala DC)

we were supposed to train shoulders yesterday, but weren't able to. I might train shoulders light today, but nothing major.

Up until 10 days out from the show I will be eating 2000 calories @ 46/28/26 PCF

3/15

barbell military press 155x10, 165x8, x5
dumbell lateral raise 30x12, x12
reverse pec deck 132x15, 144x12
barbell shrug 295x8, x10

3/16
did IBUR/HIIT cardio for 15 minutes
1 set of situps on the decline bench with a 40 pound dumbell held under my chin - very slow eccentric, normal concentric. no clue how many reps - went to failure

3/17
Pullup (25 pound plate around my waist) x8, (35 pound plate) x7, x6
smith machine bent row 90x10, x10 (one side...so 2 plates, however much weight that is)
cable row 16x8, x10
alternate dumbell curl 45s x10, 50s x5
standing ez curl 35x8, x5+1 (one 35 on each side...so however much that is)
supine cable curl 120x10
trap bar deadlift 225x15 (I did these at the end b/c my training partner had class and we weren't sure if we could fit them in...but we did)

3/18
went back to the gym last night and did some cardio:

15 min on the stairmill (that thing is a bastard!)
35 min on the recumbent bike

hit the gym this AM for more cardio:
light warm up
15 min IBUR/HIIT (hit 1.34 miles on the treadmill)
light cool down

will spend a large part of today helping a buddy move and then probably hit some more light cardio this PM

[j_neatherlin]

3/19
bodyweight remains steady at 173.5 post workout

I felt like ass this morning. I was totally drained and didn't think I would have much of a workout. I think I'm a bit dehydrated as well. I've been trying to drink a lot of water, but I just don't think it's enough at this point.

Surprisingly, I still had a decent workout today.

Flat dumbell press 115s x10, 120s x7
cable crossover 84x12, x10
dips (bodyweight +45) x12, (+80) x7
skullcrushers on the floor 45x10, 50x7 (weight on one side of EZ curl bar)
overhead rope extension 120x11, x9

3/21
yesterday I did 15 minutes of HIIT/IBUR on the treadmill for 15 minutes and then did legs right afterward. My leg workout suffered, not surprisingly, but no big deal. I'm not worried about building any muscle as yesterday marked the 2 weeks out point.

During the HIIT/IBUR I kept my jogging interval at 4.6 mph and my sprinting interval at 7.6 mph. I realize 7.6 mph is pretty slow, but I'm not a very fast cat. Total distance in the 15 minutes was 1.36 mi. I am going to try to increase either the sprinting interval by 0.1 mph each time I sprint. I don't know if I will maintain/increase/decrease the jogging interval, but I might increase that as well OR I might gradually starting putting the treadmill on an incline. Stacey says that putting it on like a 2 degree incline puts less stress on the knees...but incline makes it freakin hard!

anyway here were my lifts yesteray:

squat 275x8, x10
smith front squat 80x8, x8 (one side weight...so a 45 and a 35 on each side)
walking lunge 90x14 steps (held one 90 lbs dumbell in front of me)
straight leg deadlift 225x8, x8
prone leg curl 140x8, x8
calf press 190x9 (weight of one side, so a 100 pound plate and two 45's ... did this doggcrapp style w/ no rest pause).

post workout bodyweight was 172.5

3/23
Okay, I forgot my log at home, so I have to do this from memory:

This morning did 15 min on the stairmill and 30 min on the elliptical.

This afternoon trained shoulders and traps:
dumbell shoulder press 80s x10, x10, x10
seated lateral raise 25s x14, x12, x12
reverse pec deck 132x14, 144x12
barbell shrug 295x10, x10, x10

post workout bodyweight 176.5

worked on my posing routine a bit after training.

felt strong today.

did a light warm up/cool down and 15 min IBUR/HIIT on the treadmill this morning:
4.5 mph low
7.7 mph high
1.36 mi total

3/24
went back to the gym this afternoon and did some "go slow cardio" ... 45 min on the recumbent bike.

then did some abs and posing and helped Stace w/ her walking and posing.

post workout bodyweight: 174

Back and biceps today

Pull up (+45 pound plate around my waist) x8, x7, x6
barbell bentover row 225x8, x8
trap bar deadlift 275x14
incline alternate dumbell curl 45s x7, x6
machine preacher curl 80x10

was really spent at the end of the workout, so called it short.

3/25
went back to the gym to do 35 min on the recumbent bike and 15 min on the elliptical.

carbed up today.

post workout bodyweight = 177

start reducing carbs tomorrow

yeah, it's only a few days. I will reduce my carbs until Sunday, then I'll do zero carbs Sun, Mon, Tues, and then carb up Wed, Thurs, Fri.

Did 15 min HIIT/IBUR this morning on the treadmill
low: 4.5 mph
high: 7.8 mph
distance traveled: 1.36 mi (thought it would be at least 1.37)

3/27
had a pretty decent workout today

flat barbell press 275x6, x5, x4 (none of these sets were to failure....I think I could have managed 8 on my first set, but didn't want to push it)
cable crossovers 84x12, x10
dips (bodyweight +85) x10, x10
incline skullcrushers 50x10, x10 (one side)
one arm overhead dumbell extension 35x8, x9

went back later and did 40 min on the recumbent bike

post workout bodyweight = 176

--------------------------------------------------------------------------------

So today was our last regular workout before next weekend's big show.

We started off with 15 min of IBUR/HIIT on the treadmill. I felt really good on the treadmill today...could have been increased focus due to the Masterdrol v2 that I took preworkout.

Lows were at 4.5 mph
Highs were at 7.9 mph
1.38 mi total

Then trained legs. I didn't have any carbs today before training and the only carbs I'll have all day came in my post workout shake. I think my workout suffered b/c of this...but also it was hot as balls in the gym and I was sweating like a pig, and was most definitely dehydrated. At times I felt dizzy and as though I were going to throw up. My ears had that "full" feeling you get when you go up in an airplane or up into the mountains...where your equilibrium is off and the pressure in your eustachian tubes isn't equal to the pressure outside...anyway, so I had that feeling. And that sucks. So here are my numbers for today:

Squat 275x9, x8
Walking lunge 95 x10 steps, x8 steps (one 95 pound dumbell held in front of me)
Straight leg deadlift 205x9
Standing calf raise 70x20 (one side)

my right foot has also been bothering me a lot lately, so that didn't help.

3/29
First day of depletion

--------------------------------------------------------------------------------

No carbs sucks. feelin like ass

Did a big ass circuit...4 circuits total...

Flat bench press 185x12, x12, x12, x8
Dumbell lateral 25x12, x12, x12, x8
Dumbell overhead extension 30x12, x12, x12, x8
Pulldown 12x12, x12, x12, x8
Standing EZ curl 25x12, x12, x8, x8 (one side)
Decline situp x12, x12, x12, x12

afterward I tried to work on my posing routine, but some goon wouldn't fcking leave me alone...so I just left. freakin weirdo

post workout bodyweight 172.75

10/20
CEX/Nitrous training journal

--------------------------------------------------------------------------------

2 days ago, I began dieting @ 3000 calories 40/40/20 PCF.

Yesterday I started on VPX CEX and Syntrax Nitrous.

I'm keeping a training log to see how my strength, etc goes.

Monday, I did 35 min cardio and shoulders/traps:

Push press 185x4, x4, x4, x4
Incline lateral raise 25x10, x10, x10
Rear delt raise 25x10, x10
High pull 185x8, x6, x6
Shrug 315x10, 405x6, x6

Yesterday I did 30 min cardio and trained back:

Deadlift 335x3, x3, x3, x3
Partial Deadlift 315x5, x5, x5
Chins BW+35 x8, x8, x8
Bent rows 225x8, x8
Barbell 21's (bar only) x3 sets

Today I have HIIT/abs on schedule.

thanks bro. i'm pretty confident after reading yours and others experiences that I will.

15 min HIIT today. Followed the Interval Build Up Running (IBUR) program on the treadmill.

4.5mph low interval
7.0 mph high interval.

Just started doing cardio again, so I'm starting slow. Plus, I'm not much of a speed demon or runner.

10/22
This morning did the elliptical for 30 min/2.43 mi

Chest this afternoon:
Flat barbell press 275x5, x4, x4, x4
Incline barbell press 205x5, x6, x7
Flat dumbell press 95x8, x6, x8
Dips BW+90lbs x6, x6
Skullcrushers on floor EZ+50 (each side) x4, x5, x5

Just got back from the gym:

5 min warm up
15 min IBUR/1.31 mi
4.5mph low, 7.0 mph high

Legs:
Squat 315 x3, x3
Walking lunge 80 x10 steps, x10 steps
Straight leg deadlift 185 x6, x6, x6
Prone leg curl 120 x10, x10
Standing calf raise 135 (weight of one side) x12, x12, x12

Leg workout suffered/was weak today. the IBUR right before it definitely didn't help.

10/23
Arms today:

EZ Preacher Curl 45 (each side) x4, x4, x6
DB Hammer curl 50 x8, x8
Standing BB curl (short bar, leaning against wall) 25 (each side) x10, x10
DB Spider curl 25 x15
BB 21's 1 set
Close grip bench press 225 x10, x10, x10
French press to neck 155 x8, x8, x8
Overhead extension 85 x10, x10, x12

Cardio:
Elliptical 30min/2.43mi

10/25
AM:
30 min stairstepper, 2.36 mi

PM, Shoulders:
Seated barbell press 205x3, x2, 185 x6, x6
Hanging lateral raise 35x8, x10
Lying lateral raise 25x10, x12
Standing barbell press 135x8, 145x6, x5
Superset - Upright rows short bar 35 (each side) x10, x10, x0
DB shrug 105x12, x10, x10

Had a scheduled cheat yesterday and weighed in at 190.8

[j_neatherlin]

10/26
Back today:
Sumo deadlift 315x5, 335x4, x4 - wanted to do another set, but tore my shins up too badly
Block pulls 275x5, x6, 295x3 - pulled off of 3x45 pound plates stacked
Barbell row (supinated grip) 245x6, x6, x6
Pullup (neutral grip) BW+25 x6, x6, x6, x6
DB hammer curl 40x12, 45x10, x8

25 min cardio on recumbent bike

10/27
today is just abs + cardio ... went to the gym after my AM clients.

IBUR
15 min/1.34mi
4.5mph low, 7.1mph high (I bumped up the last interval to 7.6mph for the last 30s or so).

10/28
Chest today:

Incline barbell press 225x6, x6, x6, 245x4
Flat dumbell press 105x8, x8, x12
Flat barbell press to the neck 225x4, x5, x5
Dips BW+95 x6, x8
Incline skullcrushers EZ Bar (50 - weight of each side) x5, x7

still need to do cardio this evening.

10/30
Last night, I managed 30 min on the elliptical for 2.41mi

Today did legs

Squat 315x3, x2, x5 (last set, I brought my stance in)
Walking lunge 85x10 steps, x10 steps
Straight leg deadlift 195x6, x6, x8
Prone leg curl 130x10, x10
Standing calf raise 145 (each side) x12, x12, x12

I am going to skip IBUR tonight, as I have plans and need to get going....but I'll do an IBUR session tomorrow and Sunday.

10/31
Weighed in at 184.5 today. Down 5.5 pounds and strength is up.

Arms
Preacher EZ curl 45 (each side) x5, x5, x7
Hammer db curl 55x7, x7
Standing short bb curl against wall 25 (each side) x10, x12
DB spider curl 30x15
Barbell 21's (olympic bar, no weight) x 1 set
Close grip bench press 235x10, x8, x8
French press to neck 160x8, x8, x8
Overhead extension EZ 35 (each side) x10, x10, x12

immediately after weight training did 15 min IBUR
4.5 low, 7.2 high, 1.34mi

Yeah, I do feel more endurance during both weight training as well as cardio. But that could also just be from the fact that I'm doing cardio every day now, whereas for the last few months, I haven't been doing any at all.

11/1
Did shoulders today. Didn't have my log book with me, so I had to wing it on #'s and exercises.

Push press 205x3, x2, 185x4
Incline lateral raise 22.5x12, 25x8, x10
Front raise 35x10, 40x8
High pull 185x6, 195x5, x5
BB shrug 425x5, x5, x5

Also did 10 min warmup + 15 min IBUR + 5 min cooldown
1.37mi
4.5mph low
7.2mph high - went up to 7.5mph for the last 2 high intervals

11/3
Back
Conventional Deadlift 345x3, x3, x3, x3
Rack deadlift 365x3, x3, x5
Chins (supinated grip) BW+40 x8, x8, x6
Bent row (pronated grip) 245x6, x6, x6, x5
Barbell 21's 50 x3 sets

30 min cardio (walked on an incline)

11/4
10 min warmup + 15 min IBUR, 1.36mi
4.5mph low, 7.3mph high (first 3) --> 7.5mph high (last 3)

11/5
Chest
Flat barbell press 275x5, 285x4, x4, 295x2
Incline barbell press 225x6, 235x5, x6
Flat dumbell press 105x8, x8, x8
Dips BW+100 x7, x7
Skullcrushers on floor EZ bar 50 (each side) x6, x6

Elliptical 25 min

I planned on using flat barbell presses as my strength guage and was pretty disappointed with the progress that I've made on the CEX/Nitrous. I was happy with the increases made the other exercises, but I'd really like to get my flat press back up.

11/6
My legs are destroyed after today's workout. There was no way I was going to do any IBUR after my workout...so I'm going to save it for tomorrow.

Squat 315x4, x5, x3, x2
Walking lunge 90x10 steps, x10 steps
Straight leg deadlift 205x6, x8, x8
Prone leg curl 140x8, x8
Standing calf raise 150 (each side) x12, x12, x10

20 min walk on incline

11/7
Arms
Preacher curl EZ 47.5 (each side) x5, 50 (each side) x4, x5
Standing barbell curl 95x8, x6, x6
Reverse curl EZ 20 (each side) x12, x12, x12
Close grip bench press 245x6, x6, x6
French press to the neck 165x8, x8, x8
Pressdowns 156x12, 168x12, x12

IBUR 15 min, 1.37 mi
4.5mph low, 7.5mph high

11/8
shoulders
seated barbell press 205x3, x3, x4 (could have gotten 5 on the last set, but didn't have a spotter and didn't want to push it).
hanging lateral raise 40x8, x8
lying lateral raise 30x8, x8
superset: standing barbell press 145x8, x8
rear delt flye 20x10, x10
superset: upright row (short bar) 40 (each side) x10, x10
dumbell shrug 110x12, x12

very pleased with today's workout, esp the seated barbell presses.

11/9
I like supersets and I tend to get pretty good results doing them. I picked up the habit from doing Heavy Duty...mostly pre-exhaustion with HD.

Got in my IBUR last night
15 min, 1.37 mi
4.5mph low, 7.5mph high

Took a serving of Neurostim + C today before training Back
Sumo deadlift 345x4, x4, x5, x6
Block pull 295x4, x4, 314x4 (stood on three 45 pound plates)
Barbell row (supinated grip) 275x5, x5, x6
Pullup (pronated grip) BW+30 x6, x6, x6, x6
DB hammer curl 50x6, x7

11/10
IBUR went very well today...I'm thinking it's the Neurostim + C

15 min IBUR, 1.41 mi
4.5mph low, 8.0mph high

11/11
Chest today...nothing spectacular, but making progress

Incline barbell press 245x5, x5, 255x4, x5
Flat dumbell press 110x8, x8, x9
Flat barbell press to neck 225x5, x5, x5
Dips BW+100 x8, x8
Incline EZ skullcrushers 50 (each side) x8, x8

Also did some DC type stretching for chest after the Dips

11/12
managed to get in 30 min on the elliptical this afternoon

11/13
legs
squat 335x3, x3, x3, x2
walking lunge 95x10 steps, x10 steps
straight leg deadlift 215x8, x8
good morning 65x10, x12

no cardio today.

also I'm more than likely moving back to Louisiana late next week, so I might shift all of my workouts back one day and omit the off/ab days this Sunday and Wednesday.

11/14
arms
preacher EZ curl 50 (each side) x5, x5
alternate dumbell curl 55x4, 50x6
reverse grip EZ curl 25 (each side) x12, x10
barbell curl 55x21
close grip bench press 255x6, x6, x6
french press to neck 170x8, x8

IBUR 15 min, 1.40 mi
4.5mph low, 8.0mph high

11/15
shoulders
standing barbell press 155x8, 165x5, x5
incline lateral raise 25x12, 30x8, x8, x8
upright row 135x6, x6
rear delt flye 25x10, x10
shrug 435x4, x4

just got back from the gym (2nd time today - cardio only).

forgot to take Neurostim + C prior to cardio and it sucked ass. I did bump up my high intervals, but it was a real challenge today.

15 min IBUR, 1.42 mi
4.5mph low, 8.2mph high

11/16
back

deadlift (conventional) 355x2, x2, x3
rack pulls 385x3, x3
chins (supinated grip) BW+45 x8, x8
bent row (pronated grip) 275x6, x6

11/17
I don't know if I would call it my focus, but I do like to do a lot of deadlifts. If I can get my strength up, I would like to compete in powerlifting (used to compete as a 148 in high school). Plus, I think that deadlifting really helps with overall back thickness.

Chest today
Flat barbell press 295x4, x4, x4, 305x3
Incline barbell press 245x5, x5, 255x4
Flat dumbell press 110x8, x8, x10
Dips BW+105 x7, x8

very happy with todays workout.

11/18
I was dragging ass today when I went to do cardio. Took a dose of Neurostim + C and it helped IMMENSELY!

15 min IBUR, 1.42 mi
4.5mph low, 8.2mph high

Squat 345x3, x3, x3
Straight leg deadlift 225x8, x8, x8

[Tete]

I think I saw u on muscle and fitness! great body dude keep it up!!!

[Younglifter14]

good luck JN, lol those were some long ass posts

I wish you luck, i saw pics from your contest, looking good

btw, how did you like dogcrapp training? would you ever go back to it?


good luck

Young

[j_neatherlin]

Originally Posted by Tete

I think I saw u on muscle and fitness! great body dude keep it up!!!

thanks bro.

[j_neatherlin]

Originally Posted by Younglifter14

good luck JN, lol those were some long ass posts

I wish you luck, i saw pics from your contest, looking good

btw, how did you like dogcrapp training? would you ever go back to it?


good luck

Young

I really liked the DC method. I'd like to go back to it, but I don't have a training partner, and I honestly don't think you can do it w/o one.

After I run the MOHN/MDIEN test I'm thinking about trying some HST. Have you ever tried HST? The biggest thing I don't like about it are the 2 week deconditioning phases. I just don't like being out of the gym for that long.

[Younglifter14]

Originally Posted by j_neatherlin

After I run the MOHN/MDIEN test I'm thinking about trying some HST. Have you ever tried HST? The biggest thing I don't like about it are the 2 week deconditioning phases. I just don't like being out of the gym for that long.

yeh, i like HSt alot, im a big believer in it

HST taught me alot, even before I start any program (whether it be wetside, dogcrapp, or whatever), ill take atleast a 9 day deconditioning period. Theres really alot of benefits to taking it, but most people at first impression think there just a waste of time

Young

[j_neatherlin]

It's not that I think the deconditiong period is a waste of time...it's just that I don't like taking a lot of time off from the gym and I tend to lose muscle and gain fat VERY quickly...so i just really hate to take time off. I guess I usually go off diet when I stop training and I'm sure that doesn't help...but I just really dread taking time off from training.

[Younglifter14]

Originally Posted by j_neatherlin

It's not that I think the deconditiong period is a waste of time...it's just that I don't like taking a lot of time off from the gym and I tend to lose muscle and gain fat VERY quickly...so i just really hate to take time off. I guess I usually go off diet when I stop training and I'm sure that doesn't help...but I just really dread taking time off from training.

well, 9-14 days isnt even that long, id be surprised if you lost much muscle or gaied much fat if any at all. good old light cardio can always be used to keep fat down, as far as muscle loss, if your eating enough and right, you should lose none. and the deconditioining periods PRIME you for growth, so even if you lose a little muscle, you will gain it back easily (mostly in the first week back to training) and you will gain much more

Young

[j_neatherlin]

thanks for the tip Young. After I run this MOHN/MDIEN test I will most likely throw in some HST to try and help gain some muscle before I start dieting for the NPC Louisiana.

[Younglifter14]

Originally Posted by j_neatherlin

thanks for the tip Young. After I run this MOHN/MDIEN test I will most likely throw in some HST to try and help gain some muscle before I start dieting for the NPC Louisiana.

good luck with whatever you decide to do at that point, i woudlnt make it into a big deal

oh yea, when you getting new pics up?

[gympunk]

Nice HEAVY lifts on our Deads/Rack Deads & Bench!

[j_neatherlin]

Originally Posted by Younglifter14

good luck with whatever you decide to do at that point, i woudlnt make it into a big deal

oh yea, when you getting new pics up?

Don't know when I'll get new pics up. I'm a fatty right now, so I don't really like taking pics when I'm out of shape, but I probably should. only problem is, my ex-gf used to take all of my progress pics for me and now I'm back at home, living with mama dukes and I don't really want to ask her to take pics for me. We'll see, though.

Anyway, I forgot my workout log (it's hot pink w/ little hearts all over it) at the gym yesterday, so I wasn't able to make an entry about it. But, I picked it up today.

I felt like total ass yesterday. I had a headache, was tired, and just wasn't in my groove being in a new environment. Good thing was, it's my old gym and the gym owner remembered me and I saw an old buddy that I used to powerlift. Haven't seen this kid in like 7 years.

They also didn't have a seated military press aparatus, so I tried to do seated barbell presses in the power rack - it didn't work too well and so I only did one (****ty) set.

Seated barbell press 195x2
Seated dumbell press 80x8, x8, x8, x8 (****ty)
Hanging lateral raise 35x8, x8 (at this point I'm not into the workout)
Lying lateral raise 25x10, x10
Upright row 135x6, x6
Barbell shrug 405x5, x5

IBUR 9 min - started to get a side stitch and the treadmill i was on was a piece of ****.

Today's workout went much better, although I couldn't do block pulls, b/c all they have at this gym are iron weights and they slide on top of each other if I stack them...so I just omitted the block pulls.

Sumo deadlift 355x3, x3, x3, x2
Pullup BW+35 x6, x6, x6, x6
Barbell row (supinated grip) 285x4, x4, x4

[j_neatherlin]

chest went okay today...nothing spectacular
Incline barbell press 265x4, x3, x3, x2
Flat dumbell press 115x8, x8, x8
Flat barbell press to neck 235x5, x4, x4
Dips (BW+105) x8, x6

The dip station at this new gym is very different from what I'm used to and a total pain in the ass to do weighted dips on.

IBUR 15 min, 1.45mi
4.5mph low, 8.3mph high

I'm also not a big fan of the treadmills at this new gym. They are very old and change speed very slowly.

[j_neatherlin]

Didn't train on Thursday b/c the gym was closed.

Friday trained legs, but had some problems. The squat rack I used was too high for me and it was just a bad situation. I had to get up on my tippy toes to unrack the weight (i'm short as ****) and walking out of the rack was difficult. When I hit the bottom of my first rep, the weight plates on the bar clanged against something and totally fcked up my concentration, so I only managed a single rep. I was pretty frustrated and scrapped the squats. Moved onto hack squats instead. Had to cut my workout short, b/c the LSU vs. Arkansas game was on and I had to go watch it. No big deal, though b/c my legs are far ahead of my upper body. Another problem is that there is no block for me to stand on to do straight leg deadlifts - I don't know what I'll do about that. And the leg curl machine at this new gym blows.

Also as far as notations are concerned - when I write (one side) after a weight, that means I don't know how much the bar or apparatus weighs, so I just add up the weight of one side. So on hack squats, when I say 135 (one side) that means I have 3 plates on each side of the hack squat machine.

Legs yesterday
Squat 345x1
Hack squat (all weights on one side) 90x8, 115x6, 135x3
Good mornings 95x10, x10
Calf sled 175 (one side) x12, x12, x12

So I didn't get home until about 4am last night...didn't wake up today until around 1pm. Made it to the gym at around 2:30 to find out that the gym closes at 3pm. So whatever, I hate doing arms anyway, and I feel that they are rather insignificant in the big scheme of things...so I just did IBUR and went home. I need to start doing cardio more often as I'm only doing IBUR 3x/week.

Today - IBUR 15 min, 1.45 mi
4.5mph low, 8.3mph high

I still hate the treadmills at the new gym - in fact, today I had to use 3 separate treadmills, as the first one had a loose tread belt and the second shut off in the middle of a high interval. Third treadmill was solid, though...but accelerated too slowly.

[j_neatherlin]

I've been thinking about increasing training volume or frequency. Leaning more towards increasing frequency. Any thoughts?

[j_neatherlin]

okay well I think I'm going to start a new program tomorrow. higher frequency, hitting everything twice in one week. I really like the DC program and am looking into HST and those both follow higher frequency. This is one of the reasons why I've looked into high frequency lately...and I also talked to a good buddy from Chiro school who talked me into it.

Tentatively, I've been looking at doing a 3 day split (push, pull, legs). Not sure if I will do 3 on/1 off or if I will do two 3 day cycles back to back and then take a day off. I'm also thinking about doing HIIT on push days and on off days.

Here's what I've whipped up:

Push - A - 16 total work sets
Flat barbell press x 3 sets
Incline barbell press x 2 sets
Dips x 2 sets
Seated dumbell OHP x 3 sets
Incline lateral raise x 1 set
Rear delt raise x 1 set
French press to neck x 2 sets
Overhead dumbell extension x 2 sets

Push - B - 16 total work sets
Incline barbell press x 3 sets
Flat dumbell press x 2 sets
Flat barbell press to neck x 2 sets
Standing barbell OHP x 3 sets
Hanging lateral raise x 1 set
Rear delt raise x 1 set
Incline french press x 2 sets
Pressdown x 2 sets

Pull - A - 16 total work sets
Conventional deadlift x 3 sets
Rack pull x 2 sets
Pullup x 3 sets
Barbell bentover row (supinated grip) x 2 sets
Upright row x 2 sets
Standing barbell curl x 2 sets
Preacher curl x 2 sets

Pull - B - 16 total work sets
Sumo deadlift x 3 sets
Block pulls x 2 sets
Chin up x 2 sets
Barbell bentover row (pronated grip) x 3 sets
Alternate dumbell curl x 2 sets
Reverse grip preacher curl x 2 sets

Legs - A - 16 total work sets
Squats x 4 sets
Walking lunge x 2 sets
Straight leg deadlift x 4 sets
Prone leg curl x 2 sets
Calf raise x 4 sets

Legs - B 16 total work sets
Front squats x 4 sets
Alternate lunge x 2 sets
Good mornings x 4 sets
Prone leg curl x 2 sets
Calf rase x 4 sets

I don't know if this makes sense to anyone else (makes perfect sense to me!) but what I'll do is run through all of the "A" workouts then run through all of the "B" workouts...then back to the "A" workouts. This way, I'll have more time in between workouts to keep progression going. I might even add in a "C" workout ala DC, to give more time in between each identical workout (for progression).

[j_neatherlin]

Okay, I came up with a tentative "C" schedule. This will allow ~8-11 days in between identical workouts.

Push - C - 16 total work sets
Flat dumbell press x 3 sets
Incline dumbell press x 2 sets
Flat barbell press x 2 sets
Seated barbell OHP x 3 sets
Lying lateral raise x 1 set
Rear delt raise x 1 set
Incline french press x 2 sets
Bench dips x 2 sets

Pull - C - 14 total work sets
Chins x 3 sets
Barbell bentover rows (supinated grip) x 3 sets
Rack pull x 2 sets
High Pull x 2 sets
Incline dumbell curl x 2 sets
Hammer dumbell curl x 2 sets

Legs - C 16 total work sets
Hack squats x 4 sets
Split squats x 2 sets
High leg press x 4 sets
Prone leg curl x 2 sets
Calf raise x 4 sets

Also, rep ranges will vary from exercise to exercise. In general, the "main" exercise I will be doing for a bodypart will be in the 3-6 rep range. Other exercises for that muscle group will probably be in the 6-12 rep range.

[j_neatherlin]

First day of the new routine. I felt pretty good getting to the gym. Hit a few snags, but nothing big.

Push
Flat BB press 305x3, x2, x3 Hit a pin on the 2nd set, which fcked me up...
Incline BB press 255x5, x5
Flat BB press to neck 225x8, x6 i think i over-thought the 7th rep and got pinned :/
Standing BB OHP 165x4, x4, x4
Incline lateral raise 30x8
Reverse Pec Deck 120x10 this machine feels great
French press to neck 175x8, x8
Overhead EZ Extension 35 (each side) x10, x12

IBUR 15 min, 1.455mi
4.5mph low, 8.4mph high
This really kicked my ass today.

PWO bodyweight = 193

[j_neatherlin]

Pull
Conventional Deadlift 365x3, x3, x3
Rack Pull 405x3, x3
Pullup BW+35 x8, x7, x7
Barbell bentover row 285x4, x5
Upright row 135x8, x8
Barbell curl 95x8, x8
Dumbell Hammer curl 45x8, x10

PWO bodyweight = 194

Pretty good workout today. The deadlifts started off really nicely. I was going to go for 4-5 reps on my final set, but once the set started, I knew 4 wouldn't happen. Rack pulls are up a lot today, b/c the power racks at this gym are different from what I've been using. Normally I set the pins so I'm starting the pull right below my knee. With this rack I have to set the pins so I'm starting right above my knee - huge difference. I've also realized that in my quest for progressively heavier poundages, I've gone a bit too far on Bent rows. I'm going to decrease the load by ~10%, b/c I'm really not feeling the muscle work anymore at this point (same can be said of my last back workout).

I'm planning on heading back this afternoon for cardio. I met an NGA bodybuilder while I was training and he told me to come back later to meet up w/ him and an NPC judge. Sweet!

[Younglifter14]

damn, awesome benching! **** same with bent over rows

Young

[j_neatherlin]

made it into the gym for cardio in the PM

15 min recumbent bike
15 min walk on incline - treadmill

[j_neatherlin]

Originally Posted by Younglifter14

damn, awesome benching! **** same with bent over rows

Young

thanks bro

[j_neatherlin]

Legs today
Squat 345x3, x3, x3 DROP SET 225x8
Leg Press 225 (each side) x10, x12
Stiff leg deadlift 225x8, x8, x8, x8
Prone leg curl 130x8, x6
Donkey calf raise 250x10, x10, x10, x10

My first set of squats were tough as hell. I didn't think I was going to get another set of 3, but I brought my stance in a little closer for the next two sets and things went off well. I'm kind of plateauing right now @345 on squats, which is somewhat disheartening, but it's still the most weight I've squatted in ~7 years. It would probably help to have a spotter one time. Four sets of SLDLs is fcking brutal, btw. I'm not looking forward to doing that again.

Finished up with 30 min on the recumbent bike.

Postworkout bodyweight = 195. I could really get into this whole gain 1 pound/day thing.

On another note, I love Louisiana. The girls here are so hot. So glad to be out of the Midwest (although I do miss it at times...)!

[matt72178]

j_neatherlin's
Why do you set 3 types of program for each movement(push/legs/pull)
Will you use different programs every week or use it for 4 weeks then change to another one? I read an article before, the writer doesnt suggest change their programs everyweek.
Thank you~
Wish you will win your next competition.

[j_neatherlin]

I set up my program as push/pull/legs because, since I'm on a hormonal supplement that should increase my recovery, I wanted to get some more frequency in my workouts, rather than wait my usual ~7 days before training a bodypart again.

I'm also not a big fan of changing workouts frequently. I try to stick to a certain program for at least 12 weeks. My last program I only did for 6 weeks, but since I got on this new supplement, I decided to switch things up.

I don't believe you need variety, in the way of changing exercises, in your workouts to grow. Too much variety and you miss out on progression. I get plenty of variety through progression.

Thanks bro and best of luck to you as well.

[matt72178]

That's what I think too, small muscles take 48 hours to recover, and big muscles take 72 hours, why do I need to wait 7 days.
My program for next week as the following:

Pull A (Monday) Total 19 sets
Deadlift 3x4-6
Cable pull down 2x6-8
Hammer strength machine pull 2x8-10
Dumbbell shrug 3x8-10
Machine shrug 2x8-10
Standling bicep curl 3x6-8
Preacher curl 2x8-10
Hammer curl 2x8-10

Push A (Tuesday) Total 21 sets
Incline dumbbell press 3x4-6
Incline bench press 2x6-8
incline flyes 2x8-10
Military press 3x6-8
Dumbbell lateral raise 2x8-10
Dumbbell rear later raise 2x8-10
Lying tricep extension 3x6-8
Close grip bench press 2x8-10
Cable press down 2x8-10

Legs (Wednesday) Total 15 sets
Leg extension 2x8-10
Leg press 3x6-8
Stiff-legged deadlift 3x6-8
Leg curl 2x8-10
Seated calve raise 3x8-10
Calve press on leg press machine 2x8-10

Pull B (Thrusday) Total 19 sets
Barbell bent over row 3x6-8
Seated machine row 2x6-8
Cable row 2x10-12
Dumbbell shrug 3x8-10
Machine shrug 2x10-12
Incline dumbbell curl 3x6-8
Machine preacher curl 2x8-10
Cable hammer curl 2x10-12

Push B (Friday) total 22 sets
Bench press 3x4-6
Dumbbell flyes 2x8-10
Dips 2x8-10
Bench press machine 1x12-15
Seated dumbbell press 3x6-8
Incline lateral raise 2x8-10
Reverse pec deck flyes 2x8-10
Close grip bench press 3x6-8
Seated dumbbell extension 2x8-10
V-bar cable press down 2x10-12

Since I am not an experienced bodybuilder, I just stay the basic exercises , no Joe Weider Training Principle at all, just basic and lift as heavy as I can in proper form. Please give me some suggestions, positive and negative suggestions are welcome. Once again, thanks for your kindness.