Yardie Power version 2.0

[BPP]

bjj/judo/muay thai/cardio/weights

[BPP]

This will be my workout log for at least the next 30 days, as I finish the final 4 weeks of my mock 10 week contest prep plan, and also while I am an official tester for Scivation's LipidFX!

LipidFX test log:
http://www.forum.bodybuilding.com/sh...d.php?t=647254

Old Workout Log(thru 12/8/05):
http://www.forum.bodybuilding.com/sh...340904&page=21

Currently:
Age: 22
Sex: Male
Height: ~5'9.5"
Weight: ~238(thanks to a cheat meal tonight!)
Bodytype: Endo


Current Training Schedule
I typically lift 4 days per week. I've never been a fan of saying "Mondays are legs, Tue are...etc". I typically split up as:
Chest/Tricep/Ab
Back/Bicep/Forearm
Delt/Trap/Ab
Legs

I use *EXTREMELY* short rest periods betweens ets(usually between 10 and 40 seconds) and msot days average maybe a total of 21-25 sets in roughly 35-45 minutes. Rep ranges and weights vary.

Current Cardio Schedule
I am doing this as if I was 4 weeks out from a show, so my cardio will change weekly. This week will be as follows:

6 days per week(only off on leg day), morning and post-workout(or evening if an off-day), using a treadmill.

first 10 minutes 3.0mph @ 1.0 incline
second 15 minutes 3.5mph @ 2.0 incline
third 10 minutes 4mph @ 5incline
last 15 minutes 3.0mph @ 13 incline

Next week will either be the same, or 25 min HIT style on other cardio machines and 25 min on the bike.

last two weeks cardio will be every day, low-intensity on leg day, and one hour sessions split between machines.

Current Supplements:
LipidFX
ON Protein
Multivitamin
Vitamin C

Current Diet:
Again will vary as we go along, but at the moment:
Workout Day:
1)(pre-cardio) 25g protein shake in water. multi, vit C, LipidFX, Green Tea/Coffee
2)(post-cardio) 50g protein(shake or lean source), 50g carb, green tea/coffee
3) (pre-workout) 70g protein(shake or lean), 25g carb
4) (post-workout) 70g shake with 50g dextrose. multi, vit C, LipidFX
5) 50g protein, fibrous vegetables
6) 50g protein, large salad with balsamic, Vit C, Multi
large amounts of COLD water, coffe/green tea.

Non-Workout Day:
1) same
2) same but only 25g carb
3) 70g protein, salad
4) 70g protein shake
5) 50g protein, fibrous vegetables, LipidFX
6) 50g protein, multi, Vit C

Short-Term Goals:
For this 30 days I would like to get down to ~220, gain alot more definition/vascularity, and move closer to my shorter term goal of ab outlines

Long-Term Goals:
Compete in a bodybuilding contest next summer








12/11 Cardio

Treadmill:
10 min @ 3.0mph @ 1.0 incline
15 min @ 3.5mph @ 2.0 incline
5 min @ 4.0mph @ 5.0 incline
20 min @ 3.0mph @ 13.0 incline

Calories Burnt: 592

NOTES:
-decent sweat...legs were a bit sore from pushing a friends car out of the knee-high snow in the yard yesterday, so cut the 4.0mph short...the 13.0incline is a higher calorie per minute rate anyway
-first day on LipidFX...nothing noticeable so far
-weight up from 2 days of no sups, no workouts and eating freely, amazing how fast it goes up..will be back down by mid week

Current Weight: 237.75

[young_squatter]

Nice cardio bro, your doing great, keep at it.

[Bignbuff]

Good luck with this, Yardie.

[BPP]

12/12 Arms + cardio

DB Hammer Curls: 30x12, 40x10, 50x9, 55x7
Supersetted with:
Overhead DB Ext: 65x13, 75x12, 85x10, 100x6

Cambered Curls: 55x12, 75x12, 85x9, 75x10
Supersetted with:
French Press: 55x20, 75x13, 85x10, 75x11

Cable Curls: 90x10, 90x10, 80x12
Supersetted with:
Pushdowns: 150x12, 180x10, STACK x 6

Behind the back BB forearm curls: 65x16, 75x13, 80x9, 50x15

Workout Time: 26 sets in 31 minutes!

Treadmill:
10 minutes @ 3.0mph @ 1.0 incline
10 minutes @ 3.5mph @ 2.0 incline
10 minutes @ 3.8mph @ 5.5 incline
20 minutes @ 3.0mph @ 13.0 incline

NOTES:
-clothes were SOAKED after the workout
-cant get a good mind-muscle connection with biceps lately, dunno whats up
-not a fun workout, but pushed through
-cheat day weight works off quickly I guess

Overall Grade: C+

Current Weight: 235.5

[BPP]

12/13 Legs and Lower Back

Leg Extensions: 70x15, 85x15, 95x15, 105x13

leg press: 225x15, 360x15, 450x13, 540x8

leg press calf: 315x20, 405x15, 495x13

box squats(~15-16" box): 150x8, 175x6, 200x5, 225x3

lying leg curls: 70x15, 80x13

Conventional Deadlifts: 225x13
Supersetted with:
Sumo Deadlifts: 225x12

NOTES:
-leg ext were a warmup, nice and light
-leg press felt a bit harder today, but still good burn in the quads
-leg press calf was good, good burn
-box squats sucked, forgot how much these suck lol...these are tiring!!!
-lying leg curls always put too much pressure on lower back, but the seated was taken by a group of 3
-deads just tossed 225 on the bar and decided to pound some deads...they were decently easy, so decided I'd just do 25 reps...then remembered I wanted to start working sumo's more to take some pressure off my back, so decided to do the first 13 regular and the last 12 sumo...with just time enough between to reset my feet and grip....i was sweating a river and exhausted after this, but back still felt good!!! i think im on to something hehehe

: Workout Time: 19 sets in 39 minutes

: Current Weight: 235.75

Overall Grade: B-

[BPP]

12/14 Cardio

treadmill:
10 min @ 3.0mph @ 1.5 incline
10 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0 incline
20 min @ 3.0mph @ 13.0 incline

NOTES:
-great sweat..legs sore today!!!

Current Weight: 233.75

[young_squatter]

Awesome work man, Keep at it, Your doing awesome .

[BPP]

12/15 Cardio

Treadmill:
10 min @ 3.0 mph @ 1.5 incline
10 min @ 3.5 mph @ 3.0 incline
15 min @ 3.8 mph @ 6.0 incline
15 min @ 3.1 mph @ 11.0 incline

NOTES:
-read/studied my criminology textbook while doing this for my final in 3 hours
-hence lower speeds/incline...trying to read at a 13 incline doesnt work, nor does the 3.8mph....had to stop bc it was nauseating bc of the severe bounce of the words lol
-good sweat...me TIRED

[Bignbuff]

Nice workout and good luck on the exam!

[Jesin]

Nice workouts man.

[BPP]

12/18 Push Circuit + abs + Cardio

bench: (warmup): 45x30, 100x15, 135x15

CIRCUIT 1:
DB bench: 55x20
DB side lat: 25x15
overhead DB ext: 85x15
hanging knee raises: x25

60 seconds rest

CIRCUIT 2:
incline fly: 35x15
upright row: 75x15
french press: 45x25
nautilus ab: 110x50

60 seconds rest

CIRCUIT 3:
Incline Smith Bench: 155x12
BB behind neck military: 75x15
pushdowns: STACK x 8
Rope kneeling ab crunch: 120x25

60 seconds rest

CIRCUIT 4:
cable crossovers: 32.5 x 15
1-arm rev grip pushdowns: 40x11
rev pec dec: 130x10
nautlius ab: 130x25

45 seconds rest

Hang Clean and Press: 100 x 10 (clean each rep)

30 seconds rest

CARDIO
Treadmill:
5 min @ 3.0mph @ 1.5 incline
5 min @ 3.5mph @ 3.0 incline
5 min @ 3.8mph @ 6.0 incline
10 min @ 3.0mph @ 13.0 incline
5 min @ 3.0mph @ 1.5 incline
5 min @ 3.5mph @ 3.0 incline
5 min @ 3.8mph @ 6.0 incline
10 min @ 3.0mph @ 13.0 incline


NOTES:
-felt like puking after the hang cleans...had to hold it back a few times during cardio lmao
-good workout...huge sweat, made up for 2 days off IMO...i like my oddball sunday workouts

Overall Grade: B

Workout Time: 20 sets in 26 minutes

Current Weight: 234

[mivi320]

Looking good, BPP!

*subscribes*

[BPP]

12/20 Workout 1: Striking and Cardio

NOTE:
Began doing a stretching/flexibility routine twice per day, once before breakfast and again in the PM. Involves dynamic strethcing to the lower body, specifically the hips, and static stretching to the upper body. Not gonna post it, but it's just implied that that is done twice per day, every day.

Heavy Bag:
3 minutes x punching
rest 1 minute
3 minutes x punching + elbow strikes
rest 1 minute
3 minutex x punch, elbow and knee
rest 1 minute
3 minutes x punch, elbow, knee and leg kicks
rest 1 minute
3 minutes x punch, elbow, knee, leg and middle kicks, as well as straight kicks

rest 1.5 minutes

Treadmill:
1 minute warmup
2 minutes @ 3.0mph @ 3.0 incline
2 minutes @ 3.3mph @ 4.0 incline
2 minutes @ 3.6mph @ 5.0 incline
2 minutes @ 3.9mph @ 6.0 incline
2 minutes @ 4.0mph @ 7.0 incline
2 minutes @ 3.9mph @ 7.5 incline
2 minutes @ 3.8mph @ 8.0 incline
2 minutes @ 3.7mph @ 8.5 incline
2 minutes @ 3.6mph @ 9.0 incline
2 minutes @ 3.5mph @ 9.5 incline
2 minutes @ 3.4mph @ 10.0 incline
2 minutes @ 3.3mph @ 10.5 incline *maximal calories/minute*
2 minutes @ 3.2mph @ 11.0 incline *maximal calories/minute*
2 minutes @ 3.1mph @ 11.5 incline
2 minutes @ 3.0mph @ 12.0 incline
2 minute cooldown

Calories Burned: 411 (treadmill only)

NOTES:
-5:30am workout...went to gym, worked out and left when it was still dark, daybreak was on the drive home
-solid workout...wore my MMA type gloves for bagwork, still managed to skin a knuckle...forearm near elbow has a nice rawspot too
-strikes was working combinations, punch speed and endurance...knees working for precision and power...elbows for precision, kicks just to work them for now
-treadmill was a good workout, tried something dif today with the interval type workout, liked it

Overall Grade: B-

Current Weight: 233

[BPP]

12/21 Workout 1: Cardio

Treadmill:
2 min warmup
3 min @ 3.0mph @ 2.0 incline
7 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0 incline
10 min @ 3.4mph @ 9.5 incline
20 min @ 3.0mph @ 13.0 incline
2 min cooldown

Calories Burned: 618

NOTES:
-good sweat, good session
-extended the higher intensity stuff and cut the first 20 min at the slowe/lower in half

Current Weight: 233.0

[BPP]

12/22 Biceps and Forearms

DB Hammer Curl: 25x15, 40x12, 55x10, 75x4

cambered curls: 60x14, 75x10, 85x10, 45 x 21's

1-arm DB Preacher curl: 25x12, 30x10, 35x 7R, 8L

Incline DB Curl: 25x8, 25x8

seated forearm curls: 45x20, 60x16, 65x15, 80x10

behind back 4-arm curl: 55x15, 45x18, 40x22

rev BB forearm curl: 25x10, 15x13

NOTES:
-decent workout, COLD gym in the AM!
-new vein in left forearm, fun stuff
-biceps were better, but still not a very good pump

Overall Grade: C+

Workout Time: 22 sets in 40 minutes at 6:30am

[young_squatter]

Nice workout bro, 233lbs, great job man, You must be looking great.

[BPP]

12/23 Cardio

Treadmill:
5 min @ 3.0mph @ 2.0 incline
5 min @ 3.5mph @ 3.0 incline
10 min @ 3.8mph @ 6.0incline
10 min @ 3.4mph @ 9.5 incline
20 min @ 3.1mph @ 13.0 incline

NOTES:
-bumped it up to 3.1 mph instead of 3.0 on the incline...was dripping sweat
-good cardio

Calories Burned: 639

Current Weight: 232.0!

[Woden]

Good job man. Do you have any idea what your current bf % is?

[BPP]

12/24 XMAS EVE SQUATS AND DEADS

Sumo DL: 135x10, 225x6, 275x3, 325x2, 365x1, 385x1

12" squat lockouts/walkouts: 365x2, 455x2, 525x2, 605x2, 655x2

Box Squats: 185x5, 225x5, 250x5

Donkey Calf: STACK(400) x 15, 490 x 13, 535 x 9 SLOW reps

NOTES:
-sumos still learning..also hips were abit sore from my flexibility routines and cardio, so stopped at 385..but this is up from last time, and close to as much as ive done SUMO style
-squat walkouts were good, 12" rom on the lockout a bit more than usual
-box squats hips started to feel sore, got 3 good sets in, with higher weight and more reps than last time..slowly but surely i WILL get my squat and DL back up!!!
-donkey calf calves were a bit sore, but still managed to throw around a bit of weight
-slower paced today, focused more on the lifts than the speed aspect
-gym closed until Monday morning

Overall Grade: B-

Workout Time: 17 sets in 55 minutes

[KMMuscle24]

Solid workout BP

[BPP]

12/26 Chest and Triceps

Incline DB Fly: 25x15, 35x13, 45x10

DB bench: 65x12, 65x12, 85x7

Smith Incline: 115x15, 140x10, 160x8, 135x15

Iso-wide chest(per side): 90x15, 125x10, 135x7

Cable Crossovers: 27.5 x 15, 32.5 x 14, 35x12

Pushdowns: 160x15 EASY, STACK(200) x 14(PR?), STACK x 6->170x6

Incline French Press: 55x13, 75x8, 45x18

NOTES:
-weak workout overall, but decent pumps
-pushdowns were strong today for first 2 sets tho

Overall Grade: C+

Workout Time: 23 sets in 37 minutes

[young_squatter]

Nice workout bro, Hope everything is going good.

How was your christmas?

[BPP]

Nice workout bro, Hope everything is going good.

How was your christmas?

pretty good, got some nice stuff, had a goodcheat day

not perfect being without mom this year, but best I could do considering

[BPP]

12/27

over 1 hour of flexibility work


12/28 Cardio

Treadmill:
5 min @ 3.6mph @ 3.5 incline
5 min @ 3.3mph @ 10.0 incline
5 min @ 3.8mph @ 6.5 incline
5 min @ 3.2mph @ 12.5 incline

Recumbant Bike: x 10 min medium intensity

Stairclimber: x 10 min medium-intensity

Treadmill:
5 min @ 3.7mph @ 4.0 incline
5 min @ 3.5mph @ 9.5 incline
5 min @ 3.8mph @ 7.5 incline
5 min @ 3.2mph @ 13.0 incline

NOTES:
-great sweat...
-bike felt it alot in the knees and legs, and didnt get a great sweat out of it, not a fan, never have been
-stairclimber was good but quite the quad workout, great sweat tho
-treadmill as alwas great sweat

Current Weight: 232.0

[Heisman2]

Pretty soon you'll break 230. Keep up the good work.

[young_squatter]

Dang nice cardio bro, 1 hour of cardio has to be very hard. Keep it up. 232 and going.

[BPP]

12/28 Workout 2: Biceps, Forearms, Cardio

Alt DB Curl: 20x15, 30x12, 45x10, 55x6

1-arm DB preacher: 35x12, 45x10(pr?), 40x8, 30x15

cambered cable curls: 80x15, 90x15, 100x13, 110x10

Rev Cambered Curls: 55x15, 75x12, 60x13

Behind back 4arm curls: 55x15, 65x13, 50x16

Seated BB forearm curls: 40x15, 40x20


Cardio
Treadmill:
5 min @ 3.7mph @ 5.0 incline
5 min @ 3.4mph @ 9.5 incline
5 min @ 3.8mph @ 7.5 incline
5 min @ 3.3mph @ 12.0 incline


NOTES:
-AWESOME workout...wore long pants and a hoodie and was dripping sweat, love it!
-approx. 30 second rest times between sets
-watched the battle for the olympia preview vid before going, had me uber-psyched for curls today...alt DB was the strongest theyve been in along time
-1-arm db preachers was a PR that I remember...cambered cable curls were dif than my usual straight bar cable curls harder
-rev curls as always good pump
-behind back forearm curls had my forearms on FIRE
-seated curls got me the best forearm pump of my life...when i'd get tired and it would burn so bad I couldnt fully grip anymore, id do a few more...used the ultra-marathoner(thread in misc) as inspiration. got to the treadmill and couldnt even close my hands, but my forearms were hard as a rock and uber-swole, with lots of new veins...amazing!
-treadmill continued dripping sweat, but had to cut short due to time constraints...will finish that wokrout tomorrow to make up for it

Overall Grade: A

Workout Time: 20 sets in 31 minutes

[young_squatter]

Awesome workout bro, Strong Bicep workout. Man you do a lot of cardio.

[BPP]

12/29 Cardio

Treadmill:
5 min @ 3.0mph @ 3.5 incline
5 min @ 3.5mph @ 4.0 incline
5 min @ 3.7mph @ 4.5 incline
5 min @ 3.5mph @ 9.5 incline
5 min @ 3.8mph @ 7.5 incline
5 min @ 3.2mph @ 12.5 incline
5 min @ 3.6mph @ 5.0 incline
5 min @ 3.4mph @ 10.0 incline
5 min @ 3.8mph @ 8.0 incline
5 min @ 3.1mph @ 13.0 incline
5 min @ 3.3mph @ 11.0 incline
3 min @ 4.0mph @ 10.0 incline
2 min @ 3.9mph @ 9.0 incline

NOTES:
-great sweat, tired by the end of this
-4mph @ 10 was exhausting

Current Weight: 232.0