So didn't update yesterday as I was super busy, but I nailed out a 30 minute cardio session with a buddy. First 10 minutes on the step climber which was harddd. Finished up the remaining 20 minutes on the treadmill, half jog and half brisk walk.
(
Last night I made some chicken breast, but forgot to make rice so today at school I was forced to have another chicken breast sub (taking away 2 of my chicken meals . Long story short I have been starving allll day. Just finished a meal and still hungry, my girlfriend is having poutine and all I wanna do is go nuts on the fries. So maybe tomorrow or something I will make sweet potato fries
Here was the workout
BENCH PRESS
280lbs x 5
265lbs x 5
245lbs x 5
BARBELL ROW
225lbs x 5
240lbs x 5
240lbs x 5
CLOSE GRIP BENCH
225lbs x 5
235lbs x 5
235lbs x 5
T-BAR ROW
205lbs x 8
205lbs x 8
180lbs x 8
DUMBELL SHOULDER PRESS
90lbs x 8 x 2
BARBELL SHRUGS
315lbs x 6 x 3
BARBELL CURLS
100lbs x 10
110lbs x 7
100lbs x 8
Was a good workout but felt it could of been better, I think the strength gains will cease now so I am just going to focus on maintaining my strength without trying to push PR's. Don't want to injure myself either.
Also wednesday's weigh in was 205.2lbs
I am also already feeling more tight and a lot less bloated, which I think is also due to eating so clean and not drinking lol
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01-17-2013, 08:07 PM #151
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power
On the Gain Train!
TEAM WILSON
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01-19-2013, 05:38 PM #152
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Leg Day/Abs (late post)
Little bit of a delay but no worries. Not much new to report, here was my workout:
SQUATS
225lbs x 12
235lbs x 10
240lbs x 8
265lbs x 6
HACK SQUATS
135lbs x 10 x 3
STIFF LEGGED DEADLIFT
225lbs x 8 x 3
LYING LEG CURLS
110lbs x 10 x 3
CALF RAISES (seated)
135lbs x 15, 12, 10, 10, 8
STANDING CALF RAISE
180lbs x 12, 10, 8, 8, 6
SEATED MACHINE AB CRUNCH
110lbs x 12 x 3
SEATED MACHINE OBLIQUE TWIST
80lbs x 12 x 3On the Gain Train!
TEAM WILSON
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01-19-2013, 05:45 PM #153
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Back Hypertrophy/Cardio Day
So today I had my interview for the TPS auxiliary position. Was pretty nervous, however it wasn't as bad as I thought. Was there for about 2 hours, passed the eye test and waiting to hear back if I passed the interview or not. Normally they have the recruiter do the interview, but this time it was a PC and he just wrote everything I said word for word, which kind of made it weird, but as long as I pass...thats all that matters!
Went and hit up back today:
PULLUPS
bw x 10
bw x 9
bw x 8
ONE ARM MACHINE ROW
135lbs x 10
135lbs x 10
160lbs x 8
SEATED CABLE ROW
180lbs x 10
180lbs x 10
200lbs x 10
STRAIGHT BAR PULLDOWN
215lbs x 12
215lbs x 10
215lbs x 8
DEADLIFT
225lbs x 12
275lbs x 10
300lbs x 8
315lbs x 6
PULL UPS
bw x 12 x 3
DUMBELL CURLS
50lbs x 8
47.5lbs x 8
47.5lbs x 7
Afterwards went and did 30 minutes on the bike for 275 calories.On the Gain Train!
TEAM WILSON
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01-20-2013, 02:24 PM #154
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Good luck on the reply of the interview!Glad it went well
As for workouts, your doing great work___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-21-2013, 10:10 PM #155
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy
Yesterday was a HIIT day, cranked out 6 intervals of 20-30 seconds each then went and did some abs.
Today was chest hypertrophy day:
DB FLYES
65lbs x 15
70lbs x 12 x 2
INCLINE BENCH
185lbs x 12
205lbs x 10
215 lbs x 8
225 lbs x 5
DIPS
Bw x 12 x 3
MACHINE PRESS
160lbs x 12 x 3
CABLE CROSSOVERS
70lbs x 15 x 2
Had to finish up early as i was running late to meet the girlfriend. Was a good workout but like before, no prs. Which is ok, as long as i maintain this strength il be happyOn the Gain Train!
TEAM WILSON
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01-24-2013, 08:15 PM #156
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update!
Been realllly busy this week with school and other ventures, but here is a quick update, regular updates to come!
Tuesday I hit back, everything was good and pretty much the same as previous back workout, however I must of put wrist wrap on backwards as my grip was **** this time! I didn't realize it made a difference but next time I will wrap it over the bar, rather than under.
Wednesday was a rest day, no gym whatsoever, first time in a long time.
Today was my Upper Body Power...realllly disappointed with this workout, seems as if my lifts are going down
BARBELL BENCH PRESS
275lbs x 3.....
275lbs x 3
245lbs x 5
* not happy, what happened to 280 x 5?? perhaps I need more sleep, or maybe its cause of the day, not sure but something was definitely off today
BARBELL ROW
225 x 5
245lbs x 5
245lbs x 5
CLOSE GRIP BENCH
225lbs x 5
235lbs x 5
235lbs x 5 (hmm, this was same as last week, perhaps I needed more warming up for my bench?)
T-BAR ROW
4 plates x 8
4 plates x 8
4 plates + 10 x 8
DUMBELL SHOULDER PRESS
90lbs x 6 (grrrrrrrrrr)
80lbs x 8
BARBELL SHRUG
345lbs x 6 x 3
BARBELL CURL
100lbs x 8 x 3
Did about 50 reps of crunches and also did some hanging leg raises, then off for cardio!
Stationary bike
30 minutes
290 calories
Don't know if this has something to do with calories being in deficit or maybe I just worked out at bad time today, but was not impressed with my lifts. Oh well, will continue to keep pushing!
Also weigh in at Wednesday was 204lbs, calories dropped by 100 in the form of half a cup of oats in snack.
Tomorrow is leg/cardio day!On the Gain Train!
TEAM WILSON
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01-25-2013, 04:58 AM #157
Dude, great work in here. You're pushing more weight than a columbian drug lord.
As for an off day.
They're going to happen. So many factors. Food, sleep, recovery. Just keep coming. You'll be surprised how even deep into prep, in a decent deficit, just how strong you'll be."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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01-25-2013, 09:56 AM #158
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9530
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01-25-2013, 10:13 AM #159
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01-25-2013, 10:40 AM #160
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
As above, you are strong and doing well
Dont worry about a day off your soon be back killing it___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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01-26-2013, 07:14 AM #161
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
haha thanks! I guess I am just looking too much in to it. Talked with a buddy of mine that competes and he assured me that there will be more off days when you are prepping, so staying positive is key!
Thanks for stopping by, yeah I will make sure my intensity is revved up and not sweat the off days
Thanks man! I am not gonna let that one day bring me down, even if it happens again I know what to expect now. Just for a while there everything was going up, so I was shocked to see it go down. Oh well, all a good learning experienceOn the Gain Train!
TEAM WILSON
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01-26-2013, 07:19 AM #162
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Leg Day
Well yesterday was my leg day, decided to give the leg press a go.
LEG PRESS
5 plates x 12
6plates x 10
7 plates x 8
8 plates x 6
HACK SQUAT
135lbs x 10
145lbs x 10
155lbs x 8 (most i ever used for hack squat!)
STIFF LEGGED DEADLIFT
225lbs x 10 x 3
LYING LEG CURLS
110lbs x 10 x 3
SEATED CALF RAISES
135lbs x 15, 12, 10, 8, 8
STANDING CALF RAISES
180lbs x 12, 10, 8, 6,6
Today is Back Hyper, cardio and then some posing!On the Gain Train!
TEAM WILSON
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01-26-2013, 07:59 PM #163
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Back Hypertrophy Day
Weight: 203.6lbs
Received a new workout plan today as well as new macros! Will post the workout routine as I go but here are the new macros:
Calories: 2914
Protein: 259.3g
Carbs: 248.3g
Fat: 87.8g
Been a looooong time since I have been under 3000 calories! Noticed today my rice serving was much smaller All for a nice reward though
Here was my workout:
PULL UPS
bw x 10 x 3
ONE ARM ROW (machine)
135lbs x 10 x 3
SEATED CABLE ROW
190lbs x 10 x 3
STRAIGHT BAR PULLDOWN
215lbs x 12 x 3
DEADLIFT
225lbs x 12
275lbs x 10
315lbs x 8
335lbs x 6
CHIN UPS
bw x 12 x 3
DUMBELL ALT CURL
35lbs x 10 (slow, controlled)
45lbs x 8 x 2
Didnt have time to nail out cardio but got plenty of that goin to the farmers market!
Tomorrow is HIIT and Abs...can't waitOn the Gain Train!
TEAM WILSON
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01-28-2013, 07:11 PM #164
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy
Yesterday I did a session of HIIT and some abs...today was Chest hypertrophy!
I also experimented and came up with recipe for Oatmeal Cookies!...here is the ingredient list
1 cup whole wheat flour
1/2 tsp salt
3/4 tsp baking soda
1/2 tsp cinnamon
1/4 cup margarine
1 cup splenda
2 egg whites
water ( didnt measure exactly just kept adding till dough turned right consistency)
3 cups of oatmeal (i used quick oats)
Mix everything together and measure out 42 grams a cookie. Cook at 375 for 20 minutes!
Here are the macros for a 42 gram cookie
Calories: 155
Fat: 3.5g
Carbs: 25.3
Protein: 2.9
So basically 2 cookies is the same as 1 cup of oatmeal!
Anyway's, on to the workout!
INCLINE FLYES
50lbs x 15
65lbs x 12
65lbs x 12
BARBELL BENCH PRESS
205lbs x 12
225lbs x 10
235lbs x 8
235lbs x 8
DIPS
bw x 12 x 3
DUMBELL PULL OVERS
60lbs x 10
70lbs x 10 x 2
MACHINE PRESS
160lbs x 12
180lbs x 12 x 2
CABLE CROSS OVERS
70lbs x 15
60lbs x 15
When I was doing the crossovers I noticed lots of striations in my inner chest, getting there!On the Gain Train!
TEAM WILSON
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01-29-2013, 03:17 AM #165
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01-29-2013, 05:03 AM #166
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01-29-2013, 11:01 AM #167
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01-29-2013, 08:33 PM #168
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
thanks man! You are getting up there, that's all the matters, only reason my chest days are so good is cause I was an idiot when i was younger and did way too much benching lol, so you are on the right path!
Yeah I am working on it! can't wait till I have a nice squat and deadlift
haha well you got me on your 405 deadlift!!On the Gain Train!
TEAM WILSON
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01-29-2013, 08:41 PM #169
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulder/Arm Hypertrophy
Not much new today, fairly busy but got my work done
DUMBELL SHOULDER PRESS
80lbs x 10
90lbs x 7
85lbs x 10
CABLE LATERAL RAISES
40lbs x 12
50lbs x 12
50lbs x 12
BB SHRUGS BEHIND NECK
270lbs x 10 x 3
SEATED REVERSE FLYS
35lbs x 10
27.5lbs x 10 x 2
HAMMER CURLS
45lbs x 10 x 3
INCLINE DB CURLS
37.5lbs x 12 x 2
REVERSE EZ BAR CURL
60lbs x 15 x 2
FRENCH PRESS
80lbs x 10
90lbs x 10
90lbs x 10
WEIGHTED DIPS (machine)
110lbs x 10 x 3
STRAIGHT BAR TRI EXTENSIONS
80lbs x 12 x 2On the Gain Train!
TEAM WILSON
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01-31-2013, 01:21 PM #170
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power
Hey everyone, just a quick update!
So yesterday was a rest/cardio day, it was also me and my girlfriends 6 year anniversary! We went out to jack astors and I got a steak with veggies . Jack Astors also offers a 5 ounce grilled chicken breast with veggies for just 7 bucks so it is one of my fav places to go if I wanna go out!
I have also been starting to train clients for free, got a couple of referrals as well and hoping to start charging in May so I can have the best summer job ever
Also my Demon-Fitness shirt and tank came in...picture is in avatar...it is very coool!!! And yes...I did get "No Pain No Gain" tatted on my arm next to my justice scale...my two passions in one! (prolly can't see it in avatar but i will post some updated pics this weekend)
Moving on to workout!
BARBELL BENCH PRESS
275lbs x 4 * after this I got pretty upset, about a month ago I did 180 x 5...I talked with a bro at the gym about it and he said it is nothing to worry about, but I wasn't convinced that my bench was going down that much...last week I did 275 x 4 as well) So I went and did it again..
275 x 5 ( the last one was assisted a bit at the end..so I dont know if I wanna call it 5...but it was hella lot easier then the first set! This pumped me up!
BARBELL ROW
225lbs x 5 x 3
CLOSE GRIP BENCH
225 x 5
235lbs x 5 x 2
T-BAR ROW
4 plates + 10 x 10 x 3
DUMBELL SHOULDER PRESS
80lbs x 10
70lbs x 10 ( made this nice and slow and held at bottom)
MACHINE BENCH SHRUG
8 plates x 6 x 3
BARBELL CURL
100lbs x 10 x 3
Finished up with some abs an that was it! Legs and cardio tomorrow!!On the Gain Train!
TEAM WILSON
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01-31-2013, 05:26 PM #171
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01-31-2013, 06:40 PM #172
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02-01-2013, 11:03 PM #173
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Leg Day
Killlled my legs today! One of best workouts I had in a while.
BARBELL SQUATS
205lbs x 12
225lbs x 12
275lbs x 8 PR!!
275lbs x 5
FRONT SQUATS (first time)
135lbs x 12
185lbs x 10
185lbs x 10
STIFF LEGGED DEADLIFT
225lbs x 10 x 4
LYING LEG CURL ( was supposed to do split squats but forgot to write it down before i left)
120lbs x 8
STANDING CALF RAISE
270lbs x 15
360 x 10, 8, 6
SEATED CALF RAISE
135lbs x 15, 10, 10, 8, 8 ( very little rest between sets)
Finished up with some abs!
Was really happy with my 275 x 8 today, the past couple workouts been depressing. I hate seeing lifts go down, but this workout really pushed me. Must of been great sleep and good nutrition combo! I also went a bit later in day, so maybe that had something to do with itOn the Gain Train!
TEAM WILSON
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02-02-2013, 05:00 PM #174
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Back Hypertrophy Day
Weight: 200.8
So far I am down 6.2lbs in a month, losing bout a lb and a half a week!
Here was workout
WIDE GRIP LAT PULLDOWN
185lbs x 10
205lbs x 10
205lbs x 10
T-BAR ROW
180lbs x 10
180lbs x 10
190lbs x 10
SEATED CABLE ROW
180lbs x 10
190lbs x 10
190lbs x10
STRAIGHT BAR PULLDOWN
115lbs x 12 x 3
DEADLIFT
225lbs x 12
275lbs x 10
315lbs x 8
365lbs x 6
UNDERHAND PULLDOWNS
205lbs x 12 x 3
INCLINE DUMBELL CURL
40lbs x 12 x 3
Was another great workout!On the Gain Train!
TEAM WILSON
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02-03-2013, 04:21 AM #175
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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02-05-2013, 01:30 PM #176
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02-05-2013, 01:39 PM #177
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Chest Hypertrophy and Shoulders/Arms Hyper
Hey guys, so Sunday I hit an intense session of HIIT on the treadmill then killed some abs after. Ended up doing 6 intervals at level 10.9
Monday I hit chest
INCLINE DUMBELL FLYES
60lbs x 12
65lbs x 12
65lbs x 12
BARBELL PRESS
225lbs x 12
235lbs x 10
245lbs x 8
245lbs x 5
DIPS
bw x 15 x 3
DUMBELL CHEST RAISE
80lbs x 10 x 3
CHEST PRESS MACHINE
160lbs x 12 x 3
CABLE CROSSOVERS
70lbs x 12 x 2
Was a nice intense workout then went and posed for half hour with a buddy who is also prepping for a show in May.
Then today was Shoulders/Arms
DUMBELL SHOULDER PRESS
70lbs x 10
80lbs x 10
90lbs x 8 (damn close to 10!!, which mean strength isnt going down too much at all)
CABLE LATERAL RAISE
50lbs x 12 x 3
BEHIND BACK SHRUGS
225lbs x 10 x 3
SEATED REVERSE FLYES
37.5lbs x 10 x 3
HAMMER CURLS
45lbs x 10
50lbs x 10
50lbs x 10
INCLINE DUMBELL CURL
40lbs x 12 x 2
REVERSE EZ BAR CURL
60lbs x 15 x 2
FRENCH PRESS
80lbs x 10
90lbs x 10
100lbs x 10
WEIGHTED DIPS
110lbs x 12 x 2
STRAIGHT BAR PUSHDOWN
90lbs x 12 x 2
During this workout I noticed a lot more definition and everything is definitely coming in nicely, will post some pics shortlyOn the Gain Train!
TEAM WILSON
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02-05-2013, 02:45 PM #178
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Progress Pics
So these pics were taken yesterday and today, sitting around 200lbs. Long ways to go but getting there!!
photo (2).jpgphoto (3).jpgphoto (1).jpgOn the Gain Train!
TEAM WILSON
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02-07-2013, 09:07 AM #179
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02-07-2013, 04:02 PM #180
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Upper Body Power
Today had to of been by far my best workout in a long time! Earlier I wrote the Can-Fit-Pro exam which was fairly easy, tomorrow morning meeting up with hopefully my future business partner! Want to make some good money for the summer so I can be in the gym all the time hehe
Here was my workout:
BARBELL BENCH PRESS
275lbs x 3
275lbs x 4
275lbs x 5
Felt weak going into it and again, had that shoulder pain and this time it got even worse, then again I am benching fairly heave twice a week so that may be it. Not losing any mobility and strength is still good so I'm sure it is fine. Was happy to hit 275 x 5 on my last set! I wanna keep this throughout my whole prep
BARBELL ROW
225lbs x 5
235lbs x 5
245lbs x 5
Felt nice and strong with this movement. I changed it up and used underhand grip, felt it a lot more in my lat's and gave me a nice back pump!
CLOSE GRIP BENCH PRESS
235lbs x 5 x 3
MACHINE ROW (someone was using the T-Bar and I didn't have time to waste!)
270lbs x 8
270lbs x 8
320lbs x 6
Felt really strong with this movement. Started off with 3 plates on each side, then said f*** it and added 50lbs on top of that
DUMBELL SHOULDER PRESS
90lbs x 6
80lbs x 8
SMITH MACHINE SHRUG
275lbs x 6 x 3
BARBELL CURL
100lbs x 10 x 3
Overall was a great workout and one of the best power days I have had in a while! Tomorrow is leg day!On the Gain Train!
TEAM WILSON
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