LoganBrown's Journey into the Fitness and Bodybuilding Community
What's up guys, I've been lurking these forums since 2011 but have never posted consistently. However, I feel it's time for a change! Originally I had this thread in the contest prep forum, but decided to move it here to the contest prep journals forum. I plan to start logging not only my bodybuilding off-season but also my journey into the fitness world in general. I want to eventually become a well known name in the fitness world and be an established personal trainer. A little background/story about my journey so far: As a kid, I was actually very athletic, strong willed, and hard working. There was definitely a lot of potential.. I played baseball and football along with a martial art called Soo Bahk Do and excelled in all of them.. However, That all stopped after I lost both my dad and grandpa at the age of 9.. After that happened, I just seemed to shut down and forget the strong willed kid I once was. I stopped trying in all the sports I played and eventually ended up quitting all together. The next 7 years were pretty much nothing but video games and junk food and weight gain. Sports didn't matter, school didn't matter, and I didn't care about much of anything from age 9-16; I just played video games and ate, eventually blowing up 225 lbs at 14 years old and 5'4" tall. People picked on me every day and called me all sorts of fat names, so I became even more of a recluse over the next few years and only went to school because I had to. I never participated in anything and felt like I was the biggest loser in our school; even in our town. Around the age of 16 I grew tired of all the bullying, being the most fat and out of shape between me and my friends and family, and being generally looked down upon by everyone. I realized that I was capable of more and that I could turn things around for myself if I truly wanted. Since then, I started pumping on the gas and haven't looked back. I hit the weight room hard, started running, and eating "healthy" which resulted in a 70 lb weight loss over the course of my sophomore year of high school. Well I say I started pumping the gas.. Lol more like spinning my wheels and learning what NOT to do in the weight room and with my diet. I was hooked on the weight room after that and haven't even thought of looking back. I Been lifting for about 3 years, but never took it or my diet too seriously up until last spring when I decided to compete in a Men's Physique show. I somewhat knew my body and how it responded to things, but I've still got a longggggg way to go. I dieted from 185 lbs at 16-17% body fat to 162 lbs at probably 9-10% body fat for my show. I'll post up some pictures later on when I get to a laptop. I ended up taking 3rd (out of 3, sadly) so I decided its time to truly get serious and start training smarter and get my diet in check which is what is leading to this log!
A little bit about my life right now.. I am currently a sophomore in college majoring in communications and business. I live in a small town of 1500 in Oklahoma and am commuting to Rogers State University. I'm eventually wanting to move to Knoxville, Tennessee and start attending the University of Tennessee. As of right now, I'm actually enrolled in 18 hours of school next semester and work 25 hours per week waiting tables at a local Pizza Hut. I'm excited to see how I can handle balancing out my training, school, work, church, and my relationships. That's another reason I created this log.. To help keep myself on track with what is looking to be one helluva hectic schedule. I've seen how supportive this community is and I'm excited to be getting involved in it.
My eventual goal is to step back on the Men's Physique stage here in the next 3-5 years and win my IFPA pro physique card. This off-season will be dedicated to putting on some solid mass and raising my caloric maintenence as high as possible so my next prep will not be near as rough.
For the past 5 weeks, I've been working with my coach Corbin Pierson (xclassic10 here on the forums) who I'm sure many of y'all are familiar with! I decided to start working with him after I had a horrible post show rebound and let my body fat get too high. Since I've started working with him, I dropped 10 lbs and got my body fat back down to a reasonable level and we are going to start focusing on slowly raising my calories very soon. I feel like working with Corbin, feeling a new sense of motivation after my competition, and consistently updating this log will lead to my best off-season yet! It's about time for some gainsss! If anyone has any pointers for me about training, nutrition, or life in general then feel free to share. I love hearing other opinions that can help.Here are my stats to begin:
Weight: 170-171
Height: 5'8"
Body Fat %: Roughly 12-14% (not the best at estimating)
Waist: 30 inches
Arms: 15 inches
Legs: 23 inches
Shoulders: 47.5 inches
Chest: 39.5 inches
Current Macros:
1907 Calories: 185P/195C/43F
Weekly Refeed at 175P/270C/38F
Routine (This routine is not set in stone, I'm simply testing things out to see how it will work for this upcoming off-season):
Day 1: Legs
High Bar squat: 5x5 with linear progression until I stall
Hack Squat: 3x8-10
RDL: 3x10-12
Lunges: 2x10-12 each leg
GHR: 2x15-20
Day 2: Push A (Chest Focus)
Incline Bench Press: 5x5 with linear progression until I stall
Seated DB Press: 3x6-8
Weighted Dips: 3x10-12
Lateral raises: 4x15-20
Cable crossovers: 3x15-20
Close Grip Bench Press: 3x10
Tricep push down: 3x10
Day 3: Pull
3 sets pull-ups, 3 sets chin-ups alternating each set x10 reps
Barbell Rows: 5x5 linear progression until I stall
Rack Pulls: 3x6-8
V-bar pulldown: 3x10-12
DB Rows: 3x12-15
Alternating DB curls: 3x10
Hammer curls: 3x10
Day 4: Rest
Day 5: Legs (same as before)
Day 6: Push B (Shoulder Focus)
OHP: 5x5 with linear progression until I stall
Incline DB press: 3x6-8
Upright Row: 3x10-12
Dips: 3x15 body weight
Single standing DB press: 3x10
Lateral raises: 4x15-20
Day 7: Pull (same as before)
This routine is somewhat high volume and frequency but I find that I respond best to this kind of training.
I was on my push B workout today so I will begin my log with that.
OHP set 1: 115x5
Set 2: 120x5
Set 3: 125x5
Set 4: 130x5
Set 5: 115x5 (backoff set)
Incline DB press Set 1: 60x8
Set 2: 60x8
Set 3: 65x8
Wide Grip Upright Row set 1: 95x12
Set 2: 105x12
Set 3: 115x10
Dips: 3 sets of 15 body weight reps
Single arm standing DB Press: 3 sets of 12 reps with 40lb DB
Lateral raises with 20lb kettle bell: 4 sets of 20.
Still have 903 calories remaining for the day that I will hit using flexible dieting methods.
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12-21-2014, 11:31 AM #1
LoganBrown's journey to better physique, better health, and better overall life
Last edited by LoganBrown; 12-21-2014 at 11:38 AM.
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12-21-2014, 07:13 PM #2
I had a pretty good overall day. Started it off by over sleeping and being late to Church, but luckily I didn't miss out and got to be part of an awesome service. My best friend convinced me to start coming back in last June when I was going through a pretty rough time and I haven't stopped going since! Me and my best friend/lifting partner both go to this church so we usually go to church, get a good meal in, then hit the gym that afternoon. Today was pull day for me and went pretty smooth. I wasn't feeling too weak or too strong for that matter. Just another day grinding and maintaining strength while chipping away at the last bit of fat. Macros for today were spot on. Hit 195C/185P/43F on the dot. Overall I'd rate my day as a 7.
3 sets overhand/3 sets underhand pull-ups x 10 for warmup.
Barbell Rows: 5x5 with 185 (May switch to T-bar rows, I suffer from slight scoliosis and I feel this affects my left side and develops it unevenly when my spine torques. I never seem to have that problem with t-bar rows)
Rack Pulls
Set 1: 275x8
Set 2: 315x8
Set 3: 325x8
V-bar pulldowns:
Set 1: 140x12
Set 2: 150x12
Set 3: 160x10
DB Rows:
Set 1: 65lb DB x 15
Set 2: 65lb DB x 13
Alternating DB curls:
3 sets of 10 w/ 35lb DB
Hammer curls:
3 sets of 10 w/ 40lb DB
Did some core work at the end of this workout.
Dragon Flags (These kill my core like no other)
3 sets of 8
Ab wheel Rollout:
3 sets of 12
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12-22-2014, 12:56 PM #3
Off day today. May go in for some light work on the elliptical just to get blood flowing. Macros were changed to 1838 calories 185C/180P/42F today due to my weight stalling between 169-171. Looking forward to bulking again, but I know I need to get to a reasonable body fat first. I'm hoping to hit 10-11% bf then start slowly building from there. After being fat all my life, I'm tired of it and want to bulk up slowly and gain minimal fat. A little bit is inevitable I know, but I still want to keep it minimal.
Macros so far today are at 1130 calories with 57C/130P/40F. Will most likely have to keep my carb/protein sources low/no fat the rest of the day.
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12-24-2014, 12:51 PM #4
Yesterday and today's workouts were pretty good! I've decided to switch over to a variation of Layne Norton's PHAT routine as my bulk will be coming up very soon. My new routine looks like this:
Day 1: Lower Power
Day 2: Upper Power
Day 3: Rest
Day 4: Lower Hypertrophy
Day 5: Push Hypertrophy
Day 6: Pull Hypertrophy
Day 7: Rest
Yesterday was a lower Hypertrophy day.
1) 4 sets of 8-12 Reps High bar squat
Set 1: 225x12
Set 2: 245x12
Set 3: 255x12
Set 4: 255x11 (Did one more, but it was more of a good-morning lol)
2) 3 sets of 8-12 Reps Hack Squat
Set 1: 185x8 (Felt weak as hell)
Set 2: 165x12
Set 3: 165x12
Set 4: 170x12
3) 2 sets of 12-15 Leg Press
Set 1: 400x15
Set 2: 450x15
Note: This is my first time back to doing leg press so I'm easing into the heavier weights slowly
4) 3 sets of 6-8 RDL
Set 1: 185x8
Set 2: 195x8
Set 3: 200x8
5) 2 sets of 12-15 GHR
Set 1: BW+25 x 15
Set 2: BW+25 x 15
6) Super-set Leg extensions with leg curls until failure
3 sets
I know Physique competitors get a bad rap since the board shorts don't allow us to show leg development, but I still feel my legs are my best area. Here is a picture for reference.
http://imagecdn.bodybuilding.com/img...DEYT-610xh.jpg (I'm not sure how to embed images straight into the thread.. If someone were to let me know how that would be great!)
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12-24-2014, 01:06 PM #5
Today was push A Hypertrophy workout. One thing I took away from this workout was that my lockout strength is awful, lol definitely need to start hitting triceps harder and doing some more lockout type exercises.
1) 4 sets 8-12 Incline Bench Press
Set 1: 155x12
Set 2: 165x10
Set 3: 165x9
Set 4: 165x8
2) Was supposed to Hammer Strength Decline Press, but gym was packed so I instead did weighted dips for 3 sets of 8-12
Set 1: BW+25x12
Set 2: BW+25x12
Set 3: BW+35x10
3) Seated DB Press 3x8-10
Set 1: 55lb DB's for 10
Set 2: 55lb DB's for 10
Set 3: 60lb DB's for 9
4: 2 sets of 15-20 reps cable crossovers
Set 1: 60x20
Set 2: 70x17
5: Lateral Raises 4 sets of 15-20
All 4 sets were 20 reps done with the 20lb kettle bell, slow and controlled
6: Close Grip Bench Press 3 sets of 8 - 10
Set 1: 135x10
Set 2:135x9
Set 3: 135x7
Really struggled on the last set, triceps were already shot.
Tricep Pushdown w/ v-bar 3 sets of 12-15
Set 1: 120x15
Set 2:120x15
Set 3: 130x15
All in all, today's workout was good. I'd rate it a solid 7. Strength is definitely down since my last bulk, but I know I'll get back up there. Especially working with Corbin. Macros so far today are at 340 total calories with 40 Protein, 10 fat, and 22 carb. Leaving a lot of room for my family's Christmas Dinner tonight! Hope everyone has a Merry Christmas.
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12-26-2014, 08:28 AM #6
My Christmas Day workout was a pretty good one! It was my pull hypertrophy day but I didn't get to completely finish. Christmas dinner with family was at 4:00 and they live 2 hours away so getting up and opening presents then heading to my sister's house to open gifts there gave me little time. No biggie though, it's Christmas Day. I'm proud to say I ended up getting a small boat that I can't wait to break out this spring! I've always been a fisherman so I'm excited to really get out on the water now. Anyone else around love fishin?
Onto the workout.
3 sets overhand/3 sets underhand pull-ups x 10
Experimented with Pendlay Rows for 5x8-10 today
Set 1) 155x10
Set 2) 165x10
Set 3) 185x8
Set 4) 185x8
Set 5) 185x8
Note: I feel these much better than regular barbell rows. May incorporate them more often.
Worked out in a different gym that actually doesn't allow rack pulls so I switched to higher volume pulldowns.
V-bar pulldowns 4x12-15
Set 1) 140x12
Set 2) 130x15
Set 3) 130x15
Set 4) 140x12
Had to conclude the workout here, was already running late.
Later at dinner, I allowed myself some indulgence, but nothing over the top at all. It's Christmas Day and I'm not competing soon so I let off the gas for a bit to enjoy Christmas Day. It's all about finding balance between your bodybuilding life and personal life. I'm getting back on the horse today with diet though.
As stated in the title, this is not only my bodybuilding and fitness journey, it's my complete journey! So outside of training and diet, I've got a date tonight that I'm really looking forward to. Met her at my home gym last summer and finally worked up the nerve to ask her out. I've always been pretty shy and I'm working on killing that part of me so I'm taking it one step at a time. Will report back with how it goes on my next workout log! Hope everyone had a Merry Christmas and is enjoying bowl season.
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12-26-2014, 12:49 PM #7
It's supposed to be a rest day but I figured I could at least make it an active rest day. Went to the gym and did a very light 30 minutes on the elliptical to get blood flowing. After that I hit some calves on the leg press machine for 6 sets of 20 using a technique a buddy showed me.. Do all 20 of your reps with a certain weight and then instead of racking the weight and resting, allow your calves to remain in a stretched position with the weight on them. After allowing your calves to rest in this sort of fashion for a bit, begin your next set. Never felt a burn like that in my calves before! Will probably stick with this for awhile when it comes to calf training.
Here is a little 6 week progress picture that shows my results from working with Corbin.
http://imagecdn.bodybuilding.com/img...CYAG-610xh.jpg
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12-27-2014, 03:52 PM #8
Today was lower power day, and honestly my head just was not in the game today. For some reason, this tends to happen when I'm around a lot of people that I went to high school with. They're all home for the holidays and working out at my hometown gym. I'm trying to become a new person that is nothing like the person I was in high school. For the most part, I've transformed into a completely new person, but being around those people from your past can kind of make you feel like you're back in your old shoes. I guess that's all part of the journey. Anyways, onto the workout.
1) Heavy High Bar Squats 3-5 sets of 3-5 reps:
Set 1: 270x5
Set 2: 275x5
Set 3: 280x4
Set 4: 275x4
Was just weak today on squats. I've dropped 12 lbs these last 6 weeks so maybe that has something to do with it. My numbers haven't gone down, the weight is just starting to feel heavier.
Hack Squat: 2 sets 6-10 reps
Set 1: 185x10
Set 2: 205x8
Leg extension 3 sets 6-10 reps (emphasis on the contraction)
Set 1: 115x10
Set 2: 115x10
Set 3: 130x10
RDL 3 sets 5-8
Set 1: 185x8
Set 2: 185x8
Set 3: 190x8
GHR: 2 sets 10-12
Set 1: BW+25x12
Set 2: BW+25x10
Despite my head not being in the game, I still went in and killed my legs. Consistency is the name of the game here. When your head is in the right area, go in and kill your workout. When your head isn't in the right area, plug in the headphones and just shut your brain off and kill your workout. Time to have my post workout meal and get packed for my road trip to Tennessee tomorrow.
By the way, my date to go see Christmas lights actually has the flu. So we are just putting a rain check on out date until I get back from Tennessee.
Hope everyone has a Happy New Year.
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12-28-2014, 05:01 PM #9
Off day today, on a road trip to Tennessee. Will resume my training tomorrow with Upper Power! Nothing like 12 hour car rides to keep you feeling restless. Doing my best to stick to my macros on this trip, especially since Corbin says that within 2-3 more weeks the lean bulk will begin and we can start really having some fun and making some gains!
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01-06-2015, 09:18 AM #10
Had an awesome time in Tennessee and took a little break from the bodybuilding scene.. It wasn't an intended break, but being around family and friends you haven't seen in a while makes it a bit hard to stay 100% on track, especially when it's the Holiday season. Having proper balance between bodybuilding and outside life is what will guarantee the most success in this sport. Don't focus so much on bodybuilding that it compromises other areas of your life. Had I been 100% focused on bodybuilding this trip, I never would have made some of the memories that I have now (like my first BIG college New Year's Party at UT) haha.
But anyway, this trip taught me a lot about life in general. Sometimes it's okay to just let loose and have fun even in a big group of people that you don't know; that's how lasting memories and great friends are made. In high school, I looked down on anyone who partied and thought they were throwing their life away in doing so.. The reality is that they were just living a little before the real world hits. Like anything else, if done in moderation, it's completely fine. I don't plan on going to that many big parties or going out every weekend, but I do plan on letting myself have fun every now and again and just enjoy these late teen/early 20's years that I will never get back. Again, it all boils down to balance! Other than my first big New Year's party (and first big hangover lol), there was a lot of family bonding time through watching football, playing board games/cards, and most importantly.. A lot of fishing! Me, my mom, and my uncle Tommy all went out on the boat on Saturday and caught a total of 51 crappie in the 35 degree weather with off and on drizzle.. Wouldn't have had it any other way! The next day I ended up catching a 25 lb catfish off of their dock and a few more crappie for good measure. After catching the crappie, we fried them and let me tell you.. If you haven't had fried crappie, you aren't living. All in all, it was an amazing trip where I learned a lot. The funny thing about the trip is that despite only lifting 2 days and not tracking calories, I still somehow stayed on track with my cut. I didn't go crazy and binge, I just made smarter choices. Once again, balance!
One thing that kind of came to my attention on this trip, however, is something I've been struggling with for the past few years. I've always been a kind of a reserved person and a bit more quiet than others. Not shy, just not 100% out there like others. I always felt the need to be more out there and be a bit of a louder person, but one thing that came to my attention on this trip was that you shouldn't fight who you are/try to be someone you're not. I'm not loud and boisterous and I used to beat myself up over this. But with 2015, I'm going to try something new.. Other New Year's resolutions in the past were to be more outgoing (I am now), but I've never set a resolution to simply accept myself for who I am. that's my main resolution/goal right there; accept myself for who I am, be who I am, and don't try to put on an act.
Another resolution I have also stems from another personal issue. All my life, I've been an underachiever; a kid with a lot of potential who simply didn't want to carry that weight. But from here on out, I want to achieve a lot more with my life. I want to be more than just a successful bodybuilder/personal trainer (although this comes first); I want to expand my horizons and become a more well-rounded person. when my time comes, I don't want to look back and realize I didn't live up my expectations/potential. Some goals for this year are to start working on my journey to being a bull-rider with my cousin Scott, compete in a Spartan Beast Race (12+ Miles) and eventually work my way up to the Spartan Death Race (50+ miles), learn to play guitar and sing, and get good grades this year in college. These are some bigger goals that I plan on reaching by having smaller goals as stepping stones to them. 2015 WILL be a good year. 2014 was a great year, but I want to top it in 2015!
Today, I'm getting back on the wagon and feeling more motivated than ever to make 2015 the best year yet! Back to my diet of 1800 calories with 180P/180C/42F and today will be pull Hypertrophy that I will log later on. Hope everyone had an awesome New Year!Last edited by LoganBrown; 01-06-2015 at 09:59 AM.
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01-09-2015, 11:41 AM #11
2015 definitely is not off to a strong start. My workouts have suffered since vacation. Mainly push and leg workouts. Pull hasn't been a big issue, but back has always been a strong point for me. But like I said, my strength is wayyyyyy down on push days and let days. Before vacation I was hitting 295x5 on squats, and today I was struggling to hit 275x4. I was also incline benching 190x5 and now I'm struggling to hit 175x3. I guess that is expected on a cut though.. I'm down to 168 and will soon start working calories back up and starting the off-season so the real gains can begin. Strength and mass gains. The past few workouts sucked like no other,but I can't dwell on it. Just have to keep moving on strong.
On a high note though.. I'll be going to see Garth Brooks performing live in Tulsa, Oklahoma for the first time in 17 (or is it 19?) tonight with family! I've heard he puts on one helluva show. Can't wait to go see him! Hope everyone has a good weekend.
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01-11-2015, 07:06 PM #12
Workout yesterday started feeling a bit more on track and like I'm starting to get the ball rolling again. Yesterday was upper power day and my numbers are getting back to where they were before vacation. The only thing that's been bothering me lately in these workouts is the sense of light-headedness/dizziness and a sense of blacking out for just a few seconds after nearly all my sets along with losing most of the color in my face and getting really pale. I'm Just chalking it up to low blood pressure for right now though; if it continues I may have it looked at. Onto yesterday's workout:
Pendlay Rows 3x3-5
Set 1: 185x5
Set 2: 195x5
Set 3: 200x4
Loving these more and more each workout!
V-bar Pulldowns 3x8-10
Set 1: 130x10
Set 2: 140x10
Set 3: 140x9
Really starting to focus on the full contraction and full ROM with these.
Took a short pause here.. Literally felt like I could have fainted lol. Got some Gatorade and rested for about 20 minutes then got back after it.
Incline Bench 3x3-5
Set 1: 185x5
Set 2: 185x5
Set 3: 185x5
Flat Db Press 3x8-10
Set 1: 65x10
Set 2: 65x10
Set 3: 70x8
Again, focusing really hard on proper form with these.
Seated DB OHP 3x6-10
Set 1: 55x8
Set 2: 55x8
Set 3: 60x6
Wide grip Upright Row on Smith Machine 3x8-10
Set 1: 95x10
Set 2: 115x10
Set 3: 125x10
Preacher Curls 3x8-10
Set 1: 65x10
Set 2: 75x10
Set 3: 75x8
Tricep Pushdown 3x8-10
Set 1: 130x10
Set 2: 130x10
Set 3: 140x9
On both the bicep and Tricep movement, I'm more concerned with quality of the rep rather than weight moved. I've always found my arms to respond better this way. There is also the fact that biceps are hit plenty with rowing/Pulldown and triceps are hit plenty with pressing, so they are also receiving plenty of stimulation there.
All in all, this workout was okay. Another drop in the bucket in the big scheme of things.. But those consistent day in and day out efforts are what produces results. There is no magic pill or potion; no magic food or program; no easy way out. Just relentless application of the basics day in and day out. Stay true to that path and you WILL find success.
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01-17-2015, 09:39 AM #13
Been a hella busy week with school starting back up and working. Haven't had the chance to log much. However, I got my wisdom teeth pulled yesterday so I'm pretty much just chilling for the rest of the weekend! Perfect time to update the log. Workouts this week were once again, just not my best. Idk what the deal is, training too often, Too much volume, Too much intensity while being on about 1700 calories per day? Could be anything. But that's what this sport is all about, learning your body and what works best. Luckily though, this is the last week of my cut. Gonna start slowly raising calories back up this week! Onto my workouts..
Lower Hypertrophy:
Actually had a great lower HT workout.
Squats 3-5 sets of 8-12
Set 1: 240x12
Set 2: 255x8
Set 3: 265x6
Set 4: 275x8 (Was pissed about set 3 so I bumped the weight to 275 and got my required reps!)
Hack Squat 3 sets 8-12
Set 1: 185x12
Set 2: 185x11
Set 3: 195x9
RDL 3 sets 5-8
Set 1: 185x8
Set 2: 205x8
Set 3: 205x8
Leg Press 2x12-15
Set 1: 400x15
Set 2: 400x15
More emphasis on contraction rather than weight with this exercise
Hamstring curls 2x15-20
Set 1: 70x20
Set 2: 60x20
Pull HT Workout:
Pendlay Rows 3-5 sets of 8-12
Set 1: 165x12
Set 2: 175x12
Set 3: 185x10
V-Bar Pulldowns 3 sets 8-12
Set 1: 140x12
Set 2: 140x12
Set 3: 150x12
Contraction focus
DB Rows 3 sets of 12-15
Set 1: 65x15
Set 2: 65x15
Set 3: 70x13
Straight arm Pulldown w/ rope 2 sets 15-20
Set 1: 90x20
Set 2: 90x17
DB curls 3 sets 10-12
Set 1: 35x12
Set 2: 35x12
Set 3: 40x10
Hammer curls 3 sets 10-12
Set 1: 30x12
Set 2: 35x12
Set 3: 40x10
Push HT
This is the workout that felt reallyyy off, once again.
Incline Bench 3-5 sets 8-12
Set 1: 165x10
Set 2: 165x8
Set 3: 160x8
Flat DB Press 3 sets 8-12
Set 1: 65x12
Set 2: 65x10
Set 3: 70x8
Seated DB OHP 3 sets 8-10
Set 1: 50x10
Set 2: 55x8
Set 3: 55x8
Dips 3x15-20
Sets 1-3: BWx20
Shoulder Width Upright Rows 3x10-12
Set 1: 115x12
Set 2: 120x12
Set 3: 125x10
Cable Crossovers 3x15-20
Set 1: 50x20
Set 2: 60x17
Set 3: 60x15
Overall, my push workouts suffer the most while cutting. Luckily, like I said before, this is my last week of cutting. Time to start making real progress!
My calories right now are 1740 with 175P/170C/40F. It's hell, but I'm managing. If I were to guess, I'd say I'm sitting at about 10-11% bf; the perfect place to begin raising calories. While I'm sure I won't be hitting high calories for a long time, I am glad that the calorie drops are done. Only going up from here. The next time I step on stage, I'm looking forward to bringing my best ever package and doing so on higher calories. Corbin is a great coach and there is no one else I would rather be working with. Hope everyone has a good weekend!
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01-18-2015, 07:00 AM #14
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01-18-2015, 10:21 AM #15
Haha yeah man, for sure. Netflix has been my best friend this weekend. Back on that grind again tomorrow though. Luckily, I won't have to drop my calories this low again in the future. It sucks for sure, but I know it's for the best. I'd rather bulk from a lean base and have less fat to cut later on than bulk from a fatter base and have a longer cut!
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01-18-2015, 10:24 AM #16
No training today, still recovering from my wisdom teeth being removed. Just wanted to take the time to pay my respects to Greg Plitt. RIP to the America's top fitness model. He'll always be one helluva inspiration to me. It's sad that he had to die at such a young age. He left behind a legacy that won't soon be forgotten!
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01-22-2015, 02:09 PM #17
Been a few days since I posted, but I'm glad to say calories are finally starting to be tapered upwards and I've got a new off-season routine that I can't wait to get started tomorrow. Current calories are at 1825 with 175P/180C/45F and the training program is a bit long to list right now since I'm strapped for time. All I know is that I'm gonna be getting my ass kicked on this new program and I can't wait to see what kind of gains can be made! I took this entire week off due to my wisdom teeth being pulled, but like I stated before, back on the grind tomorrow. Surprisingly enough, my calories have increased but my weight has actually decreased. I'm sure that's not going to keep happening for long, but it's still nice to be on higher (but still low) calories and actually dropping weight from it. I'll be back on tomorrow to update the start of my new program. Let's see what kind of gains can be made!!!
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01-23-2015, 07:18 PM #18
Getting back in the gym after being out for a week felt amazing! This new program I'm running this off-season is going to give me the best gains I've ever gotten; I can feel it. The intensity of this program is through the roof and I definitely felt it today. It's time to start firing on all cylinders and start working toward getting on stage for the 1st time as a SERIOUS competitor. I've competed before, but had no idea what the hell I was doing and the amount of work one has to put in. I'll admit, I thought I could hang.. No way. The guys I was on stage with.. they made me feel like I didn't belong. Like those 2 were competing against each other and I was just some kid sharing the stage with them.. For some, that would break them, but for me it motivates me to build a champion caliber physique. I eventually plan on competing in the NANBF Oklahoma City Classic a few years down the line when it becomes a pro qualifier and will be gunning for my IFPA Pro Card in the Men's Physique Division. The past couple years it hasn't been a big show but I'm sure that's because it has only been around for 3 years now. I plan on giving it a couple more years to not only become a bigger show but also to give me the opportunity capitalize on the off-season gains and gun for that coveted pro card. The goal will be August of 2018 or 2019. Until then.. It's time to charge forward and hit this off-season with all I got. Onto today's workout...
Push Strength/Power
Incline Bench Press: 10 sets of 3 with 90-120 seconds rest between sets
140x3 on all ten sets relatively easy. Will be gunning for 150 my next Push Power day.
Flat DB Press 3x6-8
Set 1: 50x8
Set 2: 60x8
Set 3: 60x8
Pec Deck 4x8-10
Set 1: 80x10
Set 2: 80x10
Set 3: 80x8
Set 4: 70x10
***I'm using a different gym than my home gym and for some reason 80lbs on this pec deck machine felt HEAVY AS HELL. At my home gym I get 175-190 no problem.. At this gym just a mere 80 felt like 200.
Barbell Overhead Press 5x5-7
Set 1: 95x7
Set 2: 95x7
Set 3: 95x7
Set 4: 95x5
Set 5: 95x5
Lateral Raises with DB 3x10-12
Set 1: 25x12
Set 2: 25x12
Set 3 (experimented with trying them seated... MUCH better MMC and isolation): 20x10
Single Arm Dumbbell Skullcrushers 5x8-10
Set 1: 20x10
Set 2: 20x10
Set 3: 20x10
Set 4: 25x8
Set 5: 20x8
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01-24-2015, 02:15 PM #19
Good workout today! I've always been a fan of high volume.. Today definitely had high volume. Back, Biceps, and Traps Hypertrophy today..
Pendlay Rows: 5x5 with 65-70% of normal 3RM:
All 5 sets were done with 125lbs, focusing on a powerful and explosive concentric.
Cable Rows: 3x10-15
Set 1: 120x12
Set 2: 120x12
Set 3: 130x11
Lat Pulldowns: 3x10-15
Set 1: 130x15
Set 2: 130x13
Set 3: 130x13
*** My shoulder alignment is always WAYYY out of proportion on these... My left shoulder for some reason won't stay in one spot if that makes sense. My right scapula stays retracted but my left scapula/shoulder seems to want to pull forward and backward no matter how hard I focus on keeping it retracted. Couple that with the fact that I struggle with MMC in my left lat on these could lead to a problem.. Not sure if it's from muscle imbalances, spinal misalignment or what. May end up seeing a doctor about this.
Rear Delt DB Rows 3x10-12
Set 1: 15x12
Set 2: 15x12
Set 3: 15x12
** Taking my time on these to really learn the form.
Close Grip Lat Pulldown 3x15-20
Set 1: 120x17
Set 2: 130x16
Set 3: 130x16
Shrugs With DB's 3x12-15
Set 1: 70x15
Set 2: 70x15
Set 3: 75x15
Barbell Curls 4x10-15
Set 1: 45x15
Set 2: 55x12
Set 3: 55x10
Set 4: 45x14
Cable Concentration Curl 4x15-30
Set 1: 30x17
Set 2: 30x15
Set 3: 20x23
Set 4: 20x22
I'd rate this workout a 6.5-7, primarily because of my shoulder issues on lat pulldowns and the mindgames that likes to play with me. I'm probably going to have it looked at soon.
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01-26-2015, 08:20 AM #20
I'm loving this new program I'm on. High volume, intensity, and frequency.. You don't beat that! I know some people such as Jeff Alberts and Matt Ogus prefer a more minimalistic and simple type of training program and they've made amazing gains on it, but for me personally I like the feeling of walking out of the gym knowing I crushed my workout and left nothing behind.
On a side note.. The weather out here in Oklahoma is AMAZING. Cool in the morning but warm in the afternoon. I personally am not a fan of the cold because it just causes my body to feel all stiff and achy and hinders my training. With the warmth, I feel much more limber and less achy. Another upside about the warm weather... is that if it stays this way, I'll hopefully be able to get started riding bulls soon. My cousin has started riding and since it has been a dream since I was little, I'll be riding with him this spring. The plan is to be riding bulls and power-lifting in the off-season and competing in Men's Physique during the contest season. That way I'll never be 100% out of competition.
Yesterday's workout was Legs Power/Strength
Squats: 10x3
All sets were easily done with 210. Will be bumping the weight to 220 next strength/power day.
Leg Press 3x6-8
Set 1: 600x8
Set 2: 600x8
Set 3: 600x8
Leg Extension 3x8-10
Set 1: 130x10
Set 2: 130x10
Set 3: 130x10
GHR 3x8-10
Set 1: BW+25x10
Set 2: BW+25x10
Set 3: BW+25x10
Hip Adductors 2x10-12
Set 1: 85x12
Set 2: 85x12
Hip Abductors 2x10-12
Set 1: 85x12
Set 2: 85x12
DB Calf Raises (3 second concentric, 4 second eccentric) 3x6-10
Set 1: 40lbx10
Set 2: 40lbx10
Set 3: 45lbx10
Set 4: 45lbx10
I feel like I crushed today's workout. Got max reps on all sets and got the 10 sets of 3 with ease. I can't wait to see the kind of gains this off-season produces. In the weight room and outside the weight room.
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01-28-2015, 08:47 AM #21
Been busy as hell the past few days! Class from 9-2:30, then workout from about 3-4:30, then work from 5-11. Been kicking my ass but I'm still staying on track. It'll all be worth it. Onto the workout(s)
Chest/Shoulders/Triceps Hypertrophy
Incline Bench 5x5 with 65-70% of 3RM
120x5x5
Incline DB Press 3x10-15
Set 1: 50x15
Set 2: 50x13
Set 3: 50x13 (got 2 more reps but they were a bit sloppy.. Didn't want to count them)
DB Upright Rows 3x10-12
Set 2: 35x12
Set 2: 35x12
Set 3: 35x12
HS Chest Press 4x12-15
Set 1: 45 on each side x15
Set 2: 45+10 on each side x12
Set 3: 45+5 on each side x12
Set 4: 45 on each side x12
***My triceps started giving away on these. Despite only being 5'7 I've got a wingspan of 74 inches. Dem long arms make benching or pressing a pain.
Cable Crossovers 4x12-15
Set 1: 50x15
Set 2: 50x15
Set 3: 40x17
Set 4: 40x13
Lateral Raises w/ Cable 3x12-20
Set 1: 20x20
Set 2: 30x15
Set 3: 30x13
Straight Bar Pressdown 4x12-15
Set 1: 120x15
Set 2: 120x15
Set 3: 120x13
Set 4: 120x12
Overhead DB Tricep Extension 3x12-15
Set 1: 55x12
Set 2: 55x14
Set 3: 55x12
DB Skullcrusher 3x8-10
Set 1: 20x8
Set 2: 20x8
Set 3: 20x8
Everything was fried by the end of this workout.. Loving this new program!
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01-28-2015, 09:34 PM #22
Pull Strength/Power Day
Pendlay Rows 10x3
140x10x3
Weighted Pull-ups 4x6-8
Set 1: Body Weight + 10 x8
Set 2: Body Weight + 10 x7
Set 3: Body Weight + 10 x7
Set 4: Body Weight + 10 x6
T-Bar Rows 4x6-8
Set 1: 45(2) + 25 x8
Set 2: 45(2) + 25 x8
Set 3: 45(2) + 25 x8
Set 4: 45(2) + 25 x8
***My first time back to doing these in awhile so I decided to go light and really get the form correct and feel everything working properly.
Lat Pulldowns 2x6-10
Set 1: 130x10
Set 2: 130x10
*** I know I can go heavier, but like I stated earlier in the log, my shoulders are aligned weird or something and my left scapula will not stay evenly retracted.
DB Curls 3x6-8
Set 1: 35x8
Set 2: 35x8
Set 3: 35x7
Preacher Curls 3x8-10
Set 1: 65x10
Set 2: 65x9
Set 3: 65x8
Overall it was a decent workout. My back is definitely one of my stronger and quick-responding body parts.
Calories are up to 1885 this week. 180P/190C/45F. Still low, but on the rise!
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01-28-2015, 09:59 PM #23
Now onto today's workout. Today's workout was the real killer... Leg hypertrophy day. Nothing kills the legs like high rep, ass to grass squats. Most people shy away at the thought of high rep leg training; I embrace it. There's no better feeling than walking out of the weight room knowing you left nothing in the tank!
Squats: 5x5 with 65-70% of normal 3RM
190x5x5
*** After getting squats out of the way, I figured I was going to breeze through my workout. HELL NO, these next 2 exercises absolutely taxed me.
Front Squats 4x10-15
Set 1: 135x15
Set 2: 135x15
Set 3: 135x15
Set 4: 135x15
** Light, I know. But when hitting 15 reps, it feels heavy as hell! This is my first time entering these rep ranges... It's a hell that I absolutely love.
Hack Squats 3x15-20
Set 1: 135x20
Set 2: 135x19
Set 3: 135x11 (legs were spent at this point, I literally did not have any more in the tank)
** Once again, it's light but it creates a burn I've never felt before. I was blasting some Greg Plitt motivation throughout these sets and feeling like I was on a mission sent directly from God himself. Nothing was going to stop me from leaving everything behind in the weight room, even though I failed to get the required reps on set 3, I still hit complete and absolute failure. "If you don't burn out physically, you don't grow physically." -Greg Plitt
Leg Extensions 4x10-15
Set 1: 75x12
Set 2: 75x12
Set 3: 86x11
Set 4: 86x10
Lying Leg Curls 2x12-15
Set 1: 96x15
Set 2: 96x15
DB Stiff Legged Deadlift 2x12-20
Set 1: 50lb DB'sx20
Set 2: 50lb DB'sx20
Barbell Calf Raise 4x15-30
Set 1: 95x30
Set 2: 95x25
Set 3: 95x25
Set 4: 95x20
Overall, I would argue that this is my toughest workout to date even though I have been in the weight room for 3+ years now. Even tougher than 10 sets of 10 with 225lbs with 45 seconds rest, and I thought nothing would ever top that. I feel myself moving closer to my goals every day.. Slowly, but surely. The man who moves a mountain starts by moving pebbles.
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01-31-2015, 08:45 AM #24
Blahhh, stuck with a cold. I don't care how healthy of a lifestyle you live, you're bound to catch a cold sooner or later. I take my multi-vitamin, eat nutrient dense foods, work out consistently, and live a pretty clean lifestyle. But the cold is the one thing that catches us all no matter what seemingly. Good thing it isn't too severe and I'm not too deep into my new training program yet. If I were deeper into this program, I'd fear that my ability to lift heavy weights combined with high volume would be affected. But since I'm only on week 2 and the weights aren't too drastically heavy.. I think I'll be able to handle it just fine. Onto yesterday's workout.
Chest Triceps and Shoulders Strength/Power
Incline Bench Press 10x3, up 5 lbs since last workout.
145x10x3 (Easy again, I feel there will be a lot of progression before I stall out)
Flat DB Press 3x6-8
Set 1: 60x8
Set 2: 65x8
Set 3: 70x6
Pec Deck 4x8-10
Set 1: 60x10
Set 2: 70x9
Set 3: 70x8
Set 4: 60x9
*** Once again, I did this workout at my campus gym where the weight is heavy as hell for some reason.
Barbell Overhead Press 5x5-7
Set 1: 95x7
Set 2: 95x7
Set 3: 95x7
Set 4: 95x7
Set 5: 95x9 (felt like grinding out a couple more
DB Lateral Raises 3x8-10
Set 1: 25x10
Set 2: 30x10
Set 3: 30x10
DB Skullcrusher 5x8-10
Set 1: 20x10
Set 2: 25x10
Set 3: 25x10
Set 4: 25x9
Set 5: 25x8
So far the reverse diet has been going great! I'm up 140 calories and refeeding on 300 Carbs and still maintaining my weight and making progress in the weight room. I know it's 2.5 years away, but I'm already getting excited to see the package I will bring to the stage in August of 2017.
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01-31-2015, 01:49 PM #25
Yeah working out with a cold was a mistake, lol I feel completely and utterly awful now. I haven't gotten sick in over 3 years so I figured I'd be fine. The workout was good, but now Im running a fever and don't feel like moving an inch. Will most likely take tomorrow off and get back at it Monday. Lesson learned. Onto today's workout..
Pendlay Rows 5x5 with 65-70% of 3RM.
135x5x5
Cable Rows 3x10-15
Set 1: 120x15
Set 2: 130x13
Set 3: 140x11
Lat Pulldown 3x10-15
Set 1: 120x15
Set 2: 120x14
Set 3: 140x10
Rear Delt DB Row 3x8-12
Set 1: 20x12
Set 2: 20x12
Set 3: 20x12
Close Grip Lat Pulldown 3x15-20
Set 1: 120x20
Set 2: 120x16
Set 3: 120x11 (dropped to 100 and got 6 more)
DB Shrugs 3x15-30
Set 1: 75x26
Set 2: 75x25
Set 3: 75x25
**grip kept giving out, will use straps next time
Barbell Curls 4x10-15
Set 1: Barx15
Set 2: Barx15
Set 3: Barx15
Set 4: 55x12
Cable Isolation Curls 4x15-30
Set 1: 20x30
Set 2: 20x30
Set 3: 30x23
Set 4: 30x17
Now it's time to crash. Hopefully I'm up to a workout tomorrow.Strong mind, strong body.
445 Squat/500 Dead/295 Bench
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02-01-2015, 11:57 AM #26
Should be my legs strength/power day, but decided to go ahead and take off to let my body recover from the cold I have. I tried lifting yesterday and felt like death afterwards so I don't feel like risking that again. Besides, I still got a mountain of homework to do :/ It's probably time I finally add some pics to this thread though so I can have some credibility lol. I'll edit the original post and post them up there.
Strong mind, strong body.
445 Squat/500 Dead/295 Bench
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02-01-2015, 01:47 PM #27
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02-03-2015, 01:20 PM #28
These past 2 weeks my workouts have been done in the morning. I've got a love hate relationship with morning workouts tbh. My body feels so stiff and dead early on in the workout but that usually subsides after about 15-20 minutes and I start feeling in the zone. Once I get used to it though I'm sure this is how I will prefer it from now on, just gotta get past the initial aches and early mornings. I'm usually up at about 5:00 and in the gym by 6:00 after a quick breakfast. My workout lasts about 1.5 hours and from there I get ready and head to school from 9-3 Mon-Fri. Leave school and get home about 4:00 or so for a quick meal and then head to work from 5-11:00 on Monday thru Thursday. I'm usually home by about 11:30-12:00 so sleep ranges from 4-5 hours on weeknights. I'd like to say weekends are for recharging but they're usually when I tackle homework lol. Leaving at 5 AM and getting home at 11 PM leaves me feeling like a zombie for the most part but you gotta do what you gotta do. Work, school, or workouts aren't suffering so I'm gonna keep on keepin' on. I'd rather be busting my ass and moving towards my goals with a busy lifestyle than be living a sedentary lifestyle. Being tired from hard work feels 10x better than feeling refreshed from doing nothing. There's light at the end of the tunnel! Onto the workouts:
Legs Strength/Power
Squat 10x3
230x10x3
*** All sets were easy besides the 1st one; my body still had some waking up to do lol
Leg Press 3x6-8
Set 1: 600x8
Set 2: 650x8
Set 3: 700x8
Leg Ext 3x8-10
Set 1: 130x10
Set 2: 150x10
Set 3: 160x9
GHR 3x8-10
Set 1: Body Weight + 25x10
Set 2: Body Weight + 35x10
Set 3: Body Weight + 35x9
Hip Abductor 2x8-10
Set 1: 85x10
Set 2: 85x10
Hip Adductor 2x8-10
Set 1: 85x10
Set 2: 85x10
DB Calf Raise 3x6-10 Pause at top for 4 seconds, lower over 4 seconds
Set 1: 50x10
Set 2: 55x10
Set 3: 60x10Strong mind, strong body.
445 Squat/500 Dead/295 Bench
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02-03-2015, 01:30 PM #29
This morning's workout:
Chest/Triceps/Shoulders Hypertrophy
Incline Bench 5x5 with 65-70% of 3RM
130x5x5
Incline DB Bench 3x10-15
Set 1: 50x15
Set 2: 55x15
Set 3: 60x11
DB Upright Row 3x8-12
Set 1: 35x12
Set 2: 40x12
Set 3: 40x12
Hammer Strength Chest Press 4x12-15
Set 1: 45 on each side x15
Set 2: 45 on each side x15
Set 3: 45 on each side x13
Set 4: 45 on each side x12
Lateral Raises w/ Cable 3x12-20
Set 1: 30x20
Set 2: 30x20
Set 3: 30x18
Cable Crossover 4x12-20
Set 1: 50x20
Set 2: 50x20
Set 3: 40x18
Set 4: 40x16
Straight Bar Pressdowns 4x10-15
Set 1: 120x15'
Set 2: 120x15
Set 3: 120x15
Set 4: 120x14
Overhead DB Extension 3x10-12
Set 1: 55x12
Set 2: 55x12
Set 3: 55x12
DB Skullcrusher 3x10-15
Set 1: 20x10
Set 2: 15x15
Set 3: 15x13Strong mind, strong body.
445 Squat/500 Dead/295 Bench
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02-04-2015, 08:17 AM #30
Strength is going up, endurance is going up, and feeling overall better on this reverse diet. Even better news is that my weight is maintaining on even 200 more calories and I feel that I'm looking leaner and fuller. Today's workout was back and biceps Strength/power
Pendlay Rows 10x3
155x10x3 (easy; will be gunning for 160 next workout which should also be no problem. I feel I'll be able to ride this progression scheme for a pretty long time on all my major lifts and make some awesome gains)
Weighted Pullups 4x6-8
Set 1: Body Weight + 10x8
Set 2: Body Weight + 10x8
Set 3: Body Weight + 10x8
Set 4: Body Weight + 10x8
T-Bar Rows 4x6-8
Set 1: 45(2) + 35x8
Set 2: 45(2) + 35x8
Set 3: 45(2) + 35x8
Set 4: 45(2) + 35x8
Lat PullDown 2x6-10
Set 1: 250x10 (Did these on Handicap machine where plates feel much lighter)
Set 2: 250x10
DB Curls 3x6-8
Set 1: 35x8
Set 2: 35x8
Set 3: 35x8
Preacher Curls 3x8-10
Set 1: 65x10
Set 2: 65x10
Set 3: 65x10
Set 4: 65x10Strong mind, strong body.
445 Squat/500 Dead/295 Bench
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