RAGS_21's College Guide

[RAGS_21]

The 2010-11 year is starting up, and the only good thing about this year is that I have an off-campus apartment. That means, no ****ty cafe food and a good diet.

What you can expect in my workout journal:
- CnP styled lifting
- What I have ate/been eating/my diet
- rants (of course)
- music I enjoy

Hopefully I have people giving me constructive criticism along the way. I have been lifting seriously through college, but while eating the ****tiest of cafe food. I'm hoping this year I can clean bulk and gain a **** load of strength a long the way.

I'm not a bodybuilder, powerlifter, or strongman. So I do not plan on having a competition or anything. The goal I am looking for is simply to gain mass and strength. Therefore, I will be lifting 4-6 days a week (depending on the campus gym schedules). Certain weekends, I am able to have the pleasure of visiting a friend in Milford to train strongman events (atlas stones, farmer's, log press, etc). I'm certain being able to dabble in strongman event training will have a great carry over into my lifts and overall physique...I'm happier than a pig in **** to be able to start this upcoming semester..lifting-wise.

[RAGS_21]

Today's a light day at the gym. I've been lifting with my little brother, and today we agreed to do an "arm" day. Just woking on our weak points, and throwing Front Squats in.

Front Squats -
bar x 15
135 x 5
155 x 4
175 x 3
195 x 2
210 x 2
235 x 2
245 x 2

Reverse grip hang clean and press -
(basically a cheat curl into a reverse grip overhead press)
bar x 5
65 x 3
80 x 2
95 x 6 x 2

Hammer curl / Skull crusher superset -
(used Fat Gripz on the DB's)
30 x 5 x 8 / 65 x 5 x 8

I ended the day with a couple sets on barbell preacher curls using the fat gripz. On Front squats, I only wanted to go up to an easy double. When it comes to squatting, I try to squat everyday....it's the John Broz approach to Olympic squatting.

Thursday I'll be heading to Milford to get in touch with Mark/BRUTUSPLAC to get a strongman workout in.

My diet will start sometime this weekend, or Monday. I have to get groceries and settle into my apartment. My diet is pretty basic when it comes to a mass gain diet. I'm thinking of packing on the calories and carbs during the week, with low calorie/carbs on the rest days. I'm also going to throw in some weeks of all low calorie and carb with high protein, then have a random cheat window to satisfy cravings and kick start my metabolism.

[RAGS_21]

Finally! Hit my Goal on Squat and made a 10lb PR on my back squat. This song fueled/started off my workout..



Squats -
bar x 10
135 x 5
175 x 5
205 x 3
235 x 1
255 x 1
275 x 1
295 x 1
315 x 1 - 10lb PR!
225 x 2 x 4 - 2 sets of 4 back off reps

CGBP -
bar x 10
95 x 5
115 x 5
135 x 5
175 x 2
195 x 2
225 x 12 x 2 (12 sets of 2 reps)

Shrugs -
135 x 5
225 x 5
315 x 5
405 x 8 x 3

After I hit 315 on my weak squat, I was elated (to say the least). Afterward, I wanted to annihilate my jump sets of close grip and shrugs. After doubles with 225, I was getting pretty winded. I think next time I hit close grip, I will be going for 10 sets of 3 reps with 225#.

Tomorrow I'm heading to go and mess around with some strongman stuff. So tonight, I'm shooting for 9-10 hours of sleep to be well-rested.

[RAGS_21]

I wasn't able to get in a work out with atlas stones and what not. I took a nap and then did a light day.

Huge Superset:

Dips // Pull-ups // Ab-wheel

This weekend, I'm moving into my apartment and then going to some UConn parties. Monday marks the first day of classes and my official diet.

[RAGS_21]

I've just been "feeling out" my weekend diet of low cals/carbs. The only thing that sucks is the oatmeal; it just takes SO LONG for me to finish a bowl. After today, I'll be at UConn....but Monday marks the first day of starting the high cal/carb meals.

- Upon waking: banana and scoop of protein (Matrix 5.0 Perfect Chocolate is SO GOOD!)
- Breakfast: 3 whole eggs+egg whites, 1 cup of oatmeal with honey, glass of milk
- snack: 2 scoops of Matrix and a couple handfuls of almonds
- Lunch: Turkey on Whole wheat sandwich with slice of cheese on the side

That's what I've had so far, I might get another snack. Later on, I'll be at a BBQ then it's on to drinking.

[RAGS_21]

Too many people on the campus gym, I fit in what I could during the time in there.

Deadlift -
185 x 5
225 x 5
265 x 4
285 x 2
305 x 2
350 x 2

Speed Deadlifts -
285 x 6 x 3
(Speed deads, done right after heavy deads. Done with short rests between sets.)

Seated Overhead Press -
bar x 12
95 x 6
105 x 4
115 x 3
125 x 3
135 x 5 x 3
135 x 5

I wanted to get in some squats, but it was Monday.....that means everyone is doing Bench press. Therefore, the racks were taken.

[RAGS_21]

Front squats -
bar x 10
135 x 6
155 x 5
185 x 3
225 x 3
245 x 3

Pull-ups // Dips SUPERSET -
4 sets of max reps

Hammer curls -
30 x 2 x 8
40 x 2 x 5

Did a lighter day today, and had a pretty good front squat session to get my legs under me (since I haven't done squats in 4 days)

[RAGS_21]

Full body "heavy" day today...I'm missing my Methyl Mass pre-workout. I'm saving that for later in the year. Right now I'm taking 200mg of Caffeine and Creatine pre-workout. With creatine & 2 scoops of Carnivore beef isolate protein.

Squats -
bar x 10
135 x 5
175 x 5
195 x 4
225 x 1
250 x 1
275 x 1
295 x 1

BTN Push Jerks -
bar x 10
85 x 6
95 x 4
115 x 3
135 x 3
145 x 3
155 x 3

Weighted chins -
2 x 6 @ BW
5 x 4 @ BW+30
3 x 6 @ BW

I was all over the place today. I'm back on the gym at campus, so I was playing with the weights today to feel it out and see how it would be going. It's wicked hot out, and the heat didn't help in the stuffy basement gym.

Tomorrow will be an arm day and then I'll see what I'll be hitting up Friday.

[RAGS_21]

I'm just doing arm supersets today with my FatGripz and cables...tomorrow will be another full body workout with squat/push/pull.

Fat barbell curls // Tricep pushdowns -
4 x 8 // 4 x 10

DB Hammer curls // Reverse grip tricep pushdowns -
3 x 6 // 3 x 10

Wrist curls - 1x47

I got a real good arm workout in. I wasn't about to go in there and hit up front squats, then arms (which is what I usually do), because then I would be interrupted by the constant bench pressers wondering "How many more sets do you have?"

If you are wondering about the campus Gym:
- Central's gym is in essence....a hallway. I'd say about 20ft in width by 40-50ft in length.
- There are 2 treadmills and 5 elipticals (a total waste of space, considering there are 2 other gyms on campus that are dedicated to treadmills, elipticals, and only machines)
- This is the only gym on campus with actual "free weights"
- 2 Power racks and 4 barbells (one barbell is ridiculously skinny in diameter....not sure where/when/why they got it).
- Dumbbells going from 5lbs - 75 lbs
- Aaaand....Pretty much 2-3ft of width to walk from one end to the other.

It's awful.

[RAGS_21]

Today I had a horrible, HORRIBLE gym session. I wanted to get squats, bench, and either rows or shrugs in. Instead I did something way different.

I consider myself a nice guy....going to the gym on campus is a little awkward because you have new people coming in and out of that place. Today I worked out with a monstrous black guy, because he asked me to work out with him. I thought it was a good idea and I could make a friend. Instead the guy threw off my whole workout by telling me what rep scheme was right, what I should do, etc..

I'm not blaming it on him though, he just made it worse for me.
#1 - I went out last night, and drank
#2 - I had a 7:30 class this morning and had a little over 6 hours of sleep
#3 - I forgot my post workout nutrition IN THE FREEZER
#4 - My mind was elsewhere today and all I have to blame is myself.

Here is my disgusting workout of today, I am embarrassed to post this...
Squats -
bar x 10
135 x 10
185 x 10
225 x 6
275 x 2

Clean and Press -
bar x 6 -just going through the motion
135 x 3 x 3
185 x 2 - cleans only. failed press on both attempts

Bench Press -
95 x 5
135 x 4
175 x 3
195 x 1
225 x 1
245 x 1

Rows -
bar x 12
135 x 10
135 x 10
185 x 6
135 x 6

Don't ask why I did what I did. I had no spotter today. The 245 on bench went up sooooo slooooww!

There are a lot of factors that went into why today was horrible. These types of days make me question why I even lift. I just need to relax, review what went wrong, and why.

Later in my journal, I'll put up my diet as of late. I want to get some pictures up. And hopefully I will have some more music to put up (btw, I need to get a playlist for the gym).

[RAGS_21]

For those of you wondering why I named my journal the "College Guide" : I named my journal accordingly as I moved into my apartment on my senior year at a State University.

I think this journal will let me review how well my routine and diet served me through my most serious phase of lifting. I understand what works well for me, and I am tweaking how I should eat.
** If anyone has any tips on meals, or ideas for foods in my diet, LET ME KNOW AND COMMENT MY JOURNAL.

**DIET**
It's pretty simple: Bulk by getting more than adequate protein requirements in, with essential fats, veggies, long lasting carbs. The hardest thing is getting 1-2 cups of oatmeal down in a reasonable amount of time.

Sample of How I've Been Eating
- upon waking I have 2 scoops of protein and either a banana or apple
- After my shower I usually have 45 minutes to eat and leave for class
- breakfast is 3 whole eggs with egg whites, and a glass of chocolate milk
(depending on the time; I will add in a slice of cheese and 3-5 slices of turkey bacon)
- After class I'll get oatmeal with a couple handful of almonds
- Immediately after my second class I go lift
- 2 scoops of Carnivor (trying beef protein isolate, has the look and consistency of blood.)
- Lunch will be either 2 turkey sandwiches and veggies OR chicken/steak with veggies
- Another scoop of protein (matrix 5.0 - which is what i have immediately upon waking) with either whole wheat crackers and peanut butter OR a PB&J
- Dinner with Steak/Chicken and either rice or veggies
- Snack before bed of 1 scoop of protein with a handful of almonds/mixed nuts and a bowl of oatmeal (optional)

[HumanHorrorFilm]

was wondering where your journal went and ran off too.

[RAGS_21]

was wondering where your journal went and ran off too.

Hahah! HHF, good to hear from you!
Yeah, I stopped posting journals for a while. Then, I figured the Powerlifting forum wouldn't want anyone having a journal that consists of CnP lifting. So I started one here.

[RAGS_21]

Had a three-day weekend. I think it was much needed. I Had a lot of fun eating with my family, and then partying back at school with friends and neighbors.

Squats -
bar x 10
135 x 5
165 x 5
185 x 5
225 x 4
245 x 3
265 x 3

Deadlifts -
185 x 5
225 x 5
260 x 3
285 x 2
315 x 2
345 x 1 - my back was getting tired, should have DL'd before squatting
370 x 2 - at the top of my 2nd rep, my grip gave...so i counted that as 2 reps

Speed Deads-
310 x 3
310 x 6 x 1 (6 sets of 1 rep....incase you forgot)

Tricep Pushdowns // Push-ups -
5 x 10 // 6 x 10

Forearms -
2 x 15 on wrist curls

5 minute cool-down consisting of hamstring stretches, quad stretches, tricep stretching, and forearm stretching as a circuit

Today was a good day. I'm doing the Coan Deadlift program (and I deadlift with no belt and no powder). My problem was I squatted before deadlifting....because I seized a rack before it was too late. I had heard that the 4th week on the program was tough....AND IT WAS. Speed Deadlifts were hard; I couldn't find speed off the floor with 310 for sets of 3. I switched to 6x1, due to the fact that I could focus more on speed, my lower back was getting pumped, and my grip was starting to fail.

I capped off my workout with supersets of light tricep movements for reps and then did some forearms.

Tomorrow I plan on Front Squatting, Pressing of some sort, and bicep work with the FatGripz.

[RAGS_21]

I woke up today and my lats, upper back, and legs were so sore. Today I wanted to hit some behind the neck pressing badly..

Front Squats -
bar x 10
105 x 8
135 x 8
175 x 3
195 x 3
225 x 3
235 x 3 x 1
225 x 3 x 1

BTN Push Jerks -
bar x 10
65 x 6
95 x 6
105 x 6
115 x 3
135 x 1
155 x 1
165 x 10 x 1

BB curls -
4 sets of 8
3 sets of max reps(these last 3 sets were rest paused sets)

[RAGS_21]

I realized I have been slacking on warm-ups and stretching. I usually will incorporate some dynamic stretching / lift-specific warm-up with the bar. After training a certain muscle group, I'll incorporate "Extreme Stretching" as used in DC Training.

Today for example, I warmed up with 2 x 10 with the bar on The Bear.
This bar complex let me warm up my muscles specifically since I knew I was going to do pressing and squatting today.
Directly After hitting a muscle group I'll stretch it twice for 30-60 seconds. Like today, I did standing quad stretches after front squats (not an extreme stretch as used in dc training, i know), and after btn jerks and biceps I used the prescribed extreme stretches directly after my last set.

What I am going to incorporate before every session:
- Dynamic alternate toe touches
- push-up to side plank reach
- The Bear

After every session:
- glute/hip rotator stretch
- periformis/glute stretch (did this in track during high school, feels good)
- calf stretch

I think incorporating these 3 key warm-ups and cool downs will help a lot. The Bear barbell complex is a great specific warm-up; it really gets your temperature up. I haven't been cooling down properly also, it has been an in/out situation.

(/of enlightenment rant)

[RAGS_21]

Lats and Hamstrings are still a little sore, wtf?!..

warm-up - The Bear 2 x 10, 20 alternate toe touches, 20 Frankenstein walks

Squats -
135 x 10
185 x 5
225 x 3
245 x 3
255 x 8 x 3

Unilateral Circuit -
- One-arm DL's - 135 x 1, 145 x 1, 155 x 1, 165 x 1, 175 x 0 (failed)
- One-arm DB Snatches - 35 x 3, 45 x 3, 55 x 1, 65 x 1, 75 x 1 (left arm got it, right arm failed)
- DB Fast curl and press - 25 x 6, 35 x 6, 45 x 3, 45 x 3, 45 x 3

Hammer curls // Triceps push downs - 4 x 8 // 4 x 15

cool down - quad stretch, periformis stretch, bicep/tricep stretches

Today was pretty good. I've been messing around with my squat form. I wanted to do a lot of unilateral work today, for some unknown reason. I haven't done one-armed deadlifts in a while. What got me was my grip; the bar was smooth and i needed some chalk.
I had never done one-armed snatches either, those were a little awkward...I should have nailed 75lbs with my right arm, i don't know what happened there.

[RAGS_21]

Last night I ate:
- Big Mac = 590cals / 24g pro / 47g carbs
- Med. fry = 370cals / 4g pro / 46g carbs
- Med. Coke = 210cals / 0g pro/ 58g carbs

- 3 Taco Bell hard shell Tacos = 510cals, 24g pro, 39g carbs

Total of my cheat meal = (about) 1,680cals / 52g pro / 190g carbs

This was awesome because it satisfied my cravings, spiked my carbs and calories in one eating session pretty high to the norm of each of my meals, felt good. That's right, eating very unhealthy "felt good."

Front Squats -
105 x 10
115 x 10
135 x 6 - paused at bottom, exploded up for all reps
155 x 5 - paused at bottom, exploded up for all reps
185 x 5 - paused at bottom, exploded up for all reps
210 x 1
230 x 1
245 x 1
260 x 1 - easy; no spotter needed
275 x 1 - struggled out of the hole, good thing someone was spotting me

Bench -
95 x 5
135 x 5
155 x 5
185 x 3
205 x 3
225 x 1
245 x 15 x 1

BB Rows -
bar x 10
95 x 10
115 x 10
135 x 2 x 6
155 x 6
175 x 5
185 x 2 x 4
135 x 5

Today felt awesome. I initially wanted to get in and hammer out: Heavy Partial Squats, Incline Bench, Shrugs....but I changed my mind as I entered the gym.

Gym was insane. My Front Squats are feeling better, my bench pressing is lacking (haven't benched since June) because I have been hitting mostly CGBP. Rows felt good too. I supersetted my rows and bench most of the workout, and I had my girlfriend spotting me my last handful of sets on bench.

[RAGS_21]

Oops, put the wrong date on my last post....

Deadlift -
185 x 3
225 x 3
260 x 3
285 x 3
315 x 3
330 x 3 x 3
Speed Deads -
265 x 3 x 3

Squats -
135 x 5
160 x 5
195 x 5
225 x 5
260 x 5

BTN Push Jerks -
65 x 10
95 x 3
115 x 3
135 x 3
165 x 12 x 2

Today was a good workout, that took too long. Did 5x5 on Squats to get my legs under me from the weekend. 12 sets of 2 reps w/165 was way harder than I anticipated...

[RAGS_21]

TUESDAY'S WORKOUT
Front squats -
135 x 2 x 2:00 - tried to front squat for 2 sets of 2mins straight, so hard

Reverse Clean and Press -
bar x 6
95 x 3
115 x 1
125 x 1
135 x 1
145 x 1
155 x 1
165 x 1
175 x 0 - got it up, couldn't press it



Alt DB curls // Reverse grip pushdowns -
6 sets x 8 reps - Rest Paused last 3 sets of my superset

Today was a good time. The video demonstrates what a "Reverse grip clean&press" is. After that I just wint at it with a superset of DB's and cables - DB poundage and cable poundage is irrelevant/not of importance, hence why I don't post weight.
__________________________________________________ ________________________________________________

WEDNESDAY (today's) WORKOUT
Squats -
135 x 5
175 x 5
185 x 5
205 x 3
225 x 3
245 x 1
255 x 1
275 x 1
295 x 1

Bench -
95 x 5
135 x 5
155 x 5
165 x 5
185 x 1
205 x 1
225 x 1
245 x 1
255 x 1

BB Rows -
95 x 10
135 x 10
155 x 6 x 6

I'm running on a little less than 6.5 hours of sleep today and only a breakfast meal. I had a late night filled with work, and an early morning filled with my 405 placement at a Hartford school.

I wanted to go to a max single today on bench today to see where I am strength wise. I think my next bench press workout will entail 12 sets of 2 reps. I also squatted an easy 295, hopefully friday I can hit 305-315 and then do heavy partials.

[DanielBeauchamp]

In on this motherfuker!

It is a good day to be a Hooligan.

[RAGS_21]

In on this motherfuker!

It is a good day to be a Hooligan.

F*ck yes!

__________________________________________________ ________________________________

Today I'm just going for a light day with supersets. Tomorrow I'm going to be doing heavy partials so I'm saving my legs.

Dips // Pull-ups -

10, 10, 10, 10, 8 // 7, 6, 5, 2, 2

Reverse Grip BB Curl // BB Wrist Curls -

5 x 6 // 5 x 15

Today felt awesome. Reverse curls sucked because it was on a straight bar, but whatever.

[RAGS_21]

Awesome write-up on preparing for a powerlifting meet, while eating keto:
http://chaosandpain.blogspot.com/201...et-for-pl.html

Chaos and Pain isn't necessarily everyone's "cup of tea" when it comes to training principle's. I look at lifting with an open mind; I don't think there should be specific rules to lifting (back and bi's the same day, certain rep schemes, etc).

But enough of my opinion, I'll stop before anyone comments and screams that I'm overtraining and I'm going to die of muscular dystrophy.

Overhead Lockouts -
bar x 12
95 x 6
115 x 5
135 x 5
155 x 6 x 3
155 x 2 - failed on 3rd rep
155 x 2 - failed again on 3rd rep.....this is my cue

Shrugs -
135 x 10
225 x 10
315 x 6
405 x 10 x 3

Curl and Press -
various sets and reps at different weights. I think something like:
25's x 10
35's x 6
45's x 6 x 3
35's x 12
50's x 3 x 2

I love curl and press; it is such an awesome exercise. Curl and Press was one-armed with a DB. I know I said DB poundages don't matter, I'm just giving you an idea of what I did. I laid off partials and squats because I am sick of squatting.

I know it's not an awesome squat workout, but I realized my legs adapt better to 5x5 squatting. Although Jamie isn't a huge fan of this principle, it is WHAT WORKS FOR ME. And THAT is more important.

Next week I'll start 5x5, with heavy partials on Friday after my 5x5 scheme. (M = BS, W = FS, F = BS)

[DanielBeauchamp]

Good stuff, dude. lol'd @ muscular dystrophy.

[RAGS_21]

Good stuff, dude. lol'd @ muscular dystrophy.

Thanks big guy. You should be lol'ing, everyone thinks it's such a horrible thing. Once you start working out 5 days a week, you really get used to it and it's better than a 3 day split where you do the same thing.

I forgot to add, I did 2 Hand-Thigh lifts in the rack with 525 after shrugs. That **** is hard to hold onto even with straps. It stressed my traps and upper back REAL good. Woke up this morning and my traps were so sore.

[DanielBeauchamp]

Thanks big guy. You should be lol'ing, everyone thinks it's such a horrible thing. Once you start working out 5 days a week, you really get used to it and it's better than a 3 day split where you do the same thing.

I forgot to add, I did 2 Hand-Thigh lifts in the rack with 525 after shrugs. That **** is hard to hold onto even with straps. It stressed my traps and upper back REAL good. Woke up this morning and my traps were so sore.

I know what you mean. Those things are killer. Just yesterday I hit a rep PR on Shrugs and today my Traps are paying the price...lol

[RAGS_21]

I have had a stomach bug. It sucks, and I'm hoping it ends soon. This weekend I ate ****ty and I don't think I ate enough.

Deadlift -
135 x 10
225 x 5
275 x 2
315 x 2
350 x 2
285 x 3 x 3

Bench -
bar x 10
135 x 6
165 x 5
185 x 4
215 x 3
225 x 2 x 1 - paused, felt good
245 x 1 - felt easy
255 x 2 x 1

Squats -
bar x 6 - right knee felt weird
135 x 5

I stopped there. My right knee felt weird. I'm going to take Animal FLEX on tuesday and thursday. Tomorrow I'll start out on light squats to feel my knee out.

[RAGS_21]

I took a caffeine pill before class, then an hour later I took one before the gym. Downed some creatine and Gator-ade (fruit punch creatine w/ lemon-lime sports drink = awesome) and was ready to hit a light day.

Pull-ups // Pushups -
1 x 14 // 1 x 20
1 x 6 // 1 x 18

Chins // Dips -
1 x 8 // 1 x 10
1 x 6 // 1 x 10

BB curls -
3 sets rest paused

It was a good workout. Push-ups and pull-ups felt great, and chins and dips just killed me. By the time I got to work muh biceptuals, I felt like throwing up.

Kept the rest length at a minimum, and my workout was about 15 minutes or so.

[DanielBeauchamp]

Nice workout in such a short time, bro.

[RAGS_21]

Nice workout in such a short time, bro.

Thanks big guy
__________________________________________________ ___________________________________

Overhead lockouts -
pressing from my collarbones
bar x 8
65 x 5
85 x 5
105 x 5
135 x 8 x 2

BB Rows // Curl and Press -
185 x 4 x 6 // 3 x 3 (each arm)

Today sucked because my knee still feels off. I'll have to rest it and pop more Animal FLEX.