The Code of Bushido is Harsh and Relentless: TS's Grind to the Stage

[demonwareltd]

Like a well oiled machine. Day after day after day. Until all the work is done! Keep it up!

[TakedaShingen]

Like a well oiled machine. Day after day after day. Until all the work is done! Keep it up!

Thanks bro. And that's the plan.

[TakedaShingen]

Feelin great today. Just another day on the grind.
Glad I had the newest Parkway Drive album to keep me company in the gym. I was in it today.

Legs (Power):

Squats:
185x10 (x2) warm-up
275x5 (x3)
315x5 (x2)

One-Legged Split Squats (smith):
70lbs x10
80lbs x8
170lbs x8

That last set crushed my inner sweep. Feelin good.

Leg Extension:
190 x12
210 x10
230 x8

Can push more weight on these, but was really focusing the contraction.

Seated Leg Curls (hams):
270 x10
285 x8
285 x8

Held each contraction for a second at the turn of each rep. Crushing those hams. I'm outta plates on this machine. Switching to SLDLs next week.

Calves Superset:
Seated Calf Raise/Standing Calf Raise in Smith with 2" deficit

140lbs x10 / 180lbs x20
3 sets at same weights. Had a hard time getting the last 5 on the last set in the smith. Calves = destroyed.


Overall, today was a killer workout. I don't understand anyone who doesn't love working legs. I feel amazing after a killer leg workout. Each step for a couple days after reminds me of my goal and the fact that I put in the necessary work.

Weight: 194.6lbs
Really targeting that 175 mark, so I still have a ways to go in 16wks.

[demonwareltd]

Feelin great today. Just another day on the grind.
Glad I had the newest Parkway Drive album to keep me company in the gym. I was in it today.

Legs (Power):

Squats:
185x10 (x2) warm-up
275x5 (x3)
315x5 (x2)

One-Legged Split Squats (smith):
70lbs x10
80lbs x8
170lbs x8

That last set crushed my inner sweep. Feelin good.

Leg Extension:
190 x12
210 x10
230 x8

Can push more weight on these, but was really focusing the contraction.

Seated Leg Curls (hams):
270 x10
285 x8
285 x8

Held each contraction for a second at the turn of each rep. Crushing those hams. I'm outta plates on this machine. Switching to SLDLs next week.

Calves Superset:
Seated Calf Raise/Standing Calf Raise in Smith with 2" deficit

140lbs x10 / 180lbs x20
3 sets at same weights. Had a hard time getting the last 5 on the last set in the smith. Calves = destroyed.


Overall, today was a killer workout. I don't understand anyone who doesn't love working legs. I feel amazing after a killer leg workout. Each step for a couple days after reminds me of my goal and the fact that I put in the necessary work.

Weight: 194.6lbs
Really targeting that 175 mark, so I still have a ways to go in 16wks.

I feel the same way when it comes to legs. Once my legs became one of my stronger bodyparts, I began to enjoy it even more, knowing that so few people are willing to push their bodies and minds to the edge of insanity in order to stimulate some muscle growth!

[TakedaShingen]

I feel the same way when it comes to legs. Once my legs became one of my stronger bodyparts, I began to enjoy it even more, knowing that so few people are willing to push their bodies and minds to the edge of insanity in order to stimulate some muscle growth!

Damn right! It's good s**t.


Today was a half he of posing practice. Getting much better. The poses are finally starting to make sense, and I'm beginning to understand how the whole package is structured. Nailed a front lat spread, and for the first time, saw exactly how my shape will actually look with a little lower bf. I'm stoked. Time to push even harder.

Still nowhere where I want to be with my bf level or my weight, but I am lowering my carbs by a few grams to get ahead of the game. Keeping cardio right where it is and letting the diet do the work for now. I'll use cardio as a tool later, when I need it most.

[demonwareltd]

Damn right! It's good s**t.


Today was a half he of posing practice. Getting much better. The poses are finally starting to make sense, and I'm beginning to understand how the whole package is structured. Nailed a front lat spread, and for the first time, saw exactly how my shape will actually look with a little lower bf. I'm stoked. Time to push even harder.

Still nowhere where I want to be with my bf level or my weight, but I am lowering my carbs by a few grams to get ahead of the game. Keeping cardio right where it is and letting the diet do the work for now. I'll use cardio as a tool later, when I need it most.

Awesome man! How much cardio a week are you doing right now?

[TakedaShingen]

Awesome man! How much cardio a week are you doing right now?

I'm doing 4, 20-25min sessions.

2 of them are Incline Interval Walks. Incline ranging from 0-30%, and speed ranging 3.5 -5.0.

2 of them are solid state medium intensity sessions.

Trying to keep it to a minimum.

[TakedaShingen]

Today is a good day indeed.
Overall, feeling well, in line with the goal, and nutrition still high while weight is still falling...not mad about that.
On that note though, yesterday I dropped 25g carbs. Putting my current macros at:
275P/375C/60F

Trying to get ahead of the game and be ready a couple weeks out, instead of trying to lose right up until show day. 15 1/2 wks out and about 20lbs to go.

Today's weight: 194.6lbs

Training:
Today is a rest day. And by rest, I mean Core/Cardio.

Cardio:
25min on FreeMotion Treadmill.
Incline Intervals with Speed Intervals as well.

Core: (Superset)
Plank/Reverse Crunches

60sec RKC Planks/40 Reverse Crunches
-3 Sets

Ready to get back in it tomorrow. Push (hyper). Pushes have never been my strong suit. I'm working my a$$ off to get better and bring the numbers up. I'm more of a pull/legs kinda guy.

[TakedaShingen]

Push (Hyper)

Dips (Bodyweight):
25
20
15
15

Incline Smith: 3x12
(Plate weight)
140x12
160x12
160x11 (I just couldn't get that last one. I was pissed.)

DB Lateral Side Raises: 3x15
17.5 x15 (x3)

Seated DB Shoulder Press: 3x10
50's x10
60's x10 (x2)

Certainly could've went heavier here, but was getting some great reps so I stayed where I was and really went slow and focused.

Overhead Single Arm DB Tri Extension: 3x15

25 x15
27.5 x15 (x2)

Push Ups:
3 x20


Closed with some cardio.

FreeMotion Treadmill set at
3% incline @ 5.2mph for 20min. This was a good jog. Was the perfect close out to today's training. And my legs were grateful for the stretch they received from it, cuz my calves and hams are still sore from Wednesday.

Still on it. Keep the grind on.

[TakedaShingen]

I woke up this morning, after sleeping about 6hrs. The alarm went off at 7, and I motherf***ed it. But I got up and ate...in the dark, looking out at the frozen tundra of snow outside my kitchen window. I struggled with the idea of getting shoes on my feet and getting to the gym by 830 to meet my training partner. But I did it. Then my training partner texted me and said he was "tired" and wouldn't be able to come. Oh, how I wanted to get back in bed and say "**** it." So I put my coat on and dipped out the door before I could think any further. Listened to a great motivational speech, got all fired up, walked in the gym, put my hood up, earphones in, and pulled some deads to start the day. That's it. That's all there is to it. Just show the f**k up!

Pull (Power):

Deads:
225x10 Warm Up
275x10 Warm Up
315x5 (x2)
335x3 (x3)
365x3 (x2)

One-Arm DB Rows: (full stop at bottom)
95x10
100x8 (x2)

BB Bent Over Rows:
185x10 (x3)

I can go heavier on these, but the contractions feel great right here, so I stayed here.

Straight Bar Curls:
80lbs x 10 (x3)

DB Hammer Curls:
30x10 (x2)
35x10

Rack Pulls:
315x5 (x5)

By here, my grip was shot. Feelin great. Rest/Cardio Day tomorrow...gearin up for a nasty week ahead.

Current Macros:
275P/375C/60F

Current Weight: 194.0

[tripleh210]

Sick workouts so far man, keep destroying those weights!

[TakedaShingen]

Sick workouts so far man, keep destroying those weights!

Thanks bro. That's the fkn plan.

[Ccm644]

Well done for getting up and training even after a text from a training partner.
Good commitment

Nice workout too

Keep it up in here

[TakedaShingen]

Core/Cardio Day:

3min warmup at 0 incline @ 3.0mph.

24min walking Incline/Speed Intervals
Ranges 0-30percent incline @ 4.2-5.6mph.

Core Tripleset: x3
Hanging Leg Raises- 15
Cable Crunches 110lbs- 20
Oblique Side Crunches- 15 per side

45 seconds rest between each superset.



I have been making sure to never break into stride. That I WALK, planting and driving each step. I find it much more difficult since there is no momentum. Each step is its own entity.

I have however, been taking 2-3 points in the 25min to do a flat out sprint at a 0 incline @ 9mph for 1 minute. At that 60th second, I cut the speed to 4.5 and max the incline at 30, and my body has
No idea what the hell is going on.

I wasn't really feelin it today. My stomach has been messed up for a few days. I threw up at work this morning and was overall just feeling like garbage...but when I got out of work, it was either go home and relax or hit the gym before the kids come home from their weekend with their mother...I stand by my decision.

TS out.

[TakedaShingen]

**Let me just insert here, that this was a rough workout. I'm beat up right now.**

Leg Day (Hyper):

Leg Extensions:
Rep scheme is a bit strange.
(10reps, rest for 30, to fail, rest for 30, to fail, rest for 30, to fail, rest for 30, to fail)
x4

210x10,r,fail,r,fail,r,fail,r,fail (x4)


Hack Squats: (4x10)

180x10
230x10
270x10
320x10


Incline Leg Press:

4plates each side x15
5plates each side x15
6plates each side x15
7plates each side x10
7plates each side x10-drop set
-6plates x10
-5plates x10
-4plates x15
-3plates x15
-2plates x20
-1 plate x30
(No rest on drop sets)


Lying Hamstring Curl: (4x12)

110lbs x12
130lbs x12
150lbs x12
130lbs x12


Standing Calf Raise: (3x25)

160lbs x25
180lbs x25
180lbs x25


I had trouble walking from the locker room to my car. Feelin good.

Man, do I love a good leg day!!!

[TakedaShingen]

Push (Power):

DB Flat Bench:

85x5
90x5
95x5
100x5 (x2)

DB Incline Flies:

55x6 (x8)

Seated Military:

135x5 warm up
145x5
155x5 (x2)
165x5 (x2)

I don't know why, but I didn't feel very strong on these today.

DB Lateral Side Raises:

30lbs x8 (x3)
32.5 x8 (x3)
35 x8 (x2)

Close Grip Floor Press: (smith)
All numbers are plate weight.

140x5
160x5 (x2)
170x5 (x2)

Close Grip Skullcrushers:

70x8 (x2)
80x8 (x2)


Closed with 15min of MISS cardio.

15min @ 3 incline @ 6.2mph.
(The last 4 min were at 6.8mph)


I feel like garbage today. The kids are both sick, and while they haven't gotten me sick, I haven't slept well, and I've been hardcore care taking.

I pushed this workout and went and roofed a garage, in the rain. Damn conscience making me be a good son and whatnot. I just want to eat and sleep.

[demonwareltd]

Great job taking care of family as well as business in the gym. It truly makes your workouts that much more fulfilling when u can balance the rest of life's responsibilities with it!

[TakedaShingen]

Great job taking care of family as well as business in the gym. It truly makes your workouts that much more fulfilling when u can balance the rest of life's responsibilities with it!

Thanks Stan.
None of this would be worth it, or possible without any of em. I'm not confused on this.
When they need me, I got em.

[TakedaShingen]

Pull (Hyper):

Wide Grip Pull-Ups:
10reps
10reps
8reps
8reps

Close Grip Pulldown:
100lbs x12 (x3)

One Arm Cable Low Row:
60lbs x10 (x3)

Single Arm DB Row:
70lbs x12 (x3)

Bent Over BB Row:
155lbs x15 (x3)

Shrugs: (standing at the seated shrug machine)
2 plates each side x20 (x3)

Superset:
10 DB Curls/10 DB Hammers
40lbs/25lbs (x1)
45lbs/25lbs (x2)

Closed with some cardio:
3min warm up
30min Incline/Speed Intervals on FreeMotion Treadmill

Weight: 193.6lbs
Down 1 lb from last week's Wednesday weigh in.

On the grind. Pics up on Friday.

[NaturalPursuit]

have I not subbed into this yet?...been following! nice workouts! in for picssss

[TakedaShingen]

Cardio/Core:

3min warm up
30min MISS cardio on FreeMotion Treadmill - 3incline @6.2mph (last 5min @6.5mph)

Superset:
Weighted Crunches/Mason Twist
30reps/50reps
(X3)

Superset:
Cable Crunches/Hanging Leg Raises
(120lbs) 15reps/15reps
(X3)

Ready for legs tomorrow. Really had to restrain myself from doing them today. Gonna up my static lunges to 135lbs or so. Looking forward to a solid sleep, and a big fkn breakfast!

The half hour posing practice today was the toughest workout I've done all week. That sh*t was brutal. Really starting to hammer those compulsories. I'm in this game.

[TakedaShingen]

Leg (Power):

Squats:

225x10 warm up
275x5 (x2)
315x5 (x2)
365x3

Single Leg Static Lunges:
(Left leg, rest for 30sec, then right)

135x8
135x8
135x8

Leg Extension:

210x10
230x10
250x9

SLDLs:

135x10
185x10 (x2)

Usually go heavier, but I've been having a weird tension in my left knee every time I do these. No other exercise, just these.

Superset:
Seated Calf Raise/Standing Raises on Plate in Smith Machine (185lbs)

10/20
10/20
10/single leg this time, 15 each leg


Closed with 25min Incline Intervals on FreeMotion Treadmill.

Cardio sucked today! My legs were pretty well spent. I couldn't wait for that 25th min to end.

[TakedaShingen]

I just had the worst sleep I can ever remember having. But, I'm up and moving. I have a 12hr shift starting at noon, and I need to get to the gym or the park for some cardio.

I'm swapping one of my MISS sessions with an HIIT session. I feel the variance will do me good, and I want to test the affect on fat loss.

My goal is to do 30sec sprint/30sec jog @ half that pace, 10 times. Should be plenty.

I'm also gonna do some sled pulls.
This is gonna be a rough day. My calves are messed up at the moment. Funny how one week, the body handles something with ease, yet a week later, the same routine shreds you.

[TakedaShingen]

Finally got more than 5 hrs sleep. Almost 7...not bad.

Feelin good today.

Started a new supp as of this morning.
Glycobol- nutrient partitioner. Let's regulate those high carb numbers and get the most we can out of em.

It says take two 30min before your preworkout meal...mine happens to always be breakfast, and then one at night before another high carb meal.

I did as instructed, and about 30min after eating I had a huge rush of energy and a levity in my chest. My breathing felt cold and I just had a general sense of well-being.

Push (Hyper)

Dips (body weight): 4sets
25
20
15
15

Incline BB: 3x12
135x12
165x12
165x12

DB Lateral Side Raises:
20lbs x15 (x3)

DB Overhead Press: 3x12
55x12 (x3)

Kept it light here. My right shoulder has been twinging, and I slept on it wrong yesterday and I woke up sore. Really fought through those dips.

Overhead Single Arm Tri-Extension:
25lb x15 (x3)

Superset:
Reverse Flies(pec dec)/Push-Ups
110lbs x15/15 push ups
(X3)

Overall:
Not the toughest workout I've done, but I can certainly feel the difference in pump from the Glycobol. My chest is still full a few hrs later. Feels good. Enjoyed my workout. It was a relaxing way to spend my Sunday afternoon. Took off of work today to spend time with my lady. Today is indeed a good day.

Weight: 193.0 lbs


Also, I decided that instead of dropping numbers or adding another cardio session, I would take away one of my MISS cardio sessions and supplant an HIIT session. I did one yesterday, and it felt not only good, but it felt right. Just listening to my body.

Heavy Pull tomorrow...I'm ready.

[TakedaShingen]

Got some decent sleep again, but woke up not feeling very strong...Sucks too, cuz deads are my favorite...Not sure why, but I'm guessing just worn out from a long weekend at work precursored by sh**ty sleep for almost a week.

Pull (Power):

Deads:
275x 10 (x2)
315x5 (x3)
335x 3 (x2)

DB Rows:
80x8
100x8 (x2)

Bent BB Rows: (slow contraction and eccentric motion...3sec each way)
185x8 (x2)
185x10

Straight Bar Curls:
90x6 (x3)

DB Hammers:
40x8
45x8
50x8

Overall:
It was an ok workout. Glad today is a refeed day...I think I need some extra carbs. I know 375 seems like a ton of carbs, but when you're used to 475, it ain't sh*t.

Hyper Legs tomorrow. I'm on it.

[NaturalPursuit]

still some strong deads! kill those wheelz tomorrow!

[TakedaShingen]

still some strong deads! kill those wheelz tomorrow!

Thanks man, but I just couldn't get em off the floor today. At least that's how it felt.

And yeah, leg day is my favorite day all around. Especially my Hyper Leg day, cuz it's full of just a bunch of stuff with no relent.

[TakedaShingen]

Feelin good today. Got some amazing sleep. Woke up at 645 and decided it was time for sprints to start my day. Didn't think I'd be able to get em in after lifting, so I figured I'd get em done early, go home, eat, relax for a couple hrs and then go get legs and make em my b*tch.

Morning:

10 rounds of 40sec sprints @ 11mph/40-60sec jog @ 4.5mph

My cardio is getting much stronger. These used to make me want to vomit. Now, I kind of enjoy the pain.


Afternoon:

Legs (Hyper):

Leg Extension:
170x10-(10sec rest)-10-(10sec rest)-10-(10sec rest)-10
(X4)

These really warm the quads up. Hurt like hell. Rep after damn rep...they feel never ending, glad they're at the beginning.

Hack Squats:
270x10
320x10
370x10 (x2)

Leg Press:
(Plates are per side)

4 plates x15
5plates x15
6 plates x15 -drop
-5 plates x10
-4 plates x10
-3 plates x15
-2 plates x20
-1 plate x25

SLDLs: (hold at base of movement for 10sec)

95lbs x10 (x4)

Usually I go wayyy heavier on these, but my knee has been a little jacked, and for some reason this exercise specifically puts tension on it. But with those holds, the contractions were really great.

Calf Extension in Smith:
(Plate on ground)

230x15 (x3)
280x15

Front Squats:
135x15 (x3)

My quads were shot right about now.


Weight: 192.0

[demonwareltd]

Feelin good today. Got some amazing sleep. Woke up at 645 and decided it was time for sprints to start my day. Didn't think I'd be able to get em in after lifting, so I figured I'd get em done early, go home, eat, relax for a couple hrs and then go get legs and make em my b*tch.

Morning:

10 rounds of 40sec sprints @ 11mph/40-60sec jog @ 4.5mph

My cardio is getting much stronger. These used to make me want to vomit. Now, I kind of enjoy the pain.


Afternoon:

Legs (Hyper):

Leg Extension:
170x10-(10sec rest)-10-(10sec rest)-10-(10sec rest)-10
(X4)

These really warm the quads up. Hurt like hell. Rep after damn rep...they feel never ending, glad they're at the beginning.

Hack Squats:
270x10
320x10
370x10 (x2)

Leg Press:
(Plates are per side)

4 plates x15
5plates x15
6 plates x15 -drop
-5 plates x10
-4 plates x10
-3 plates x15
-2 plates x20
-1 plate x25

SLDLs: (hold at base of movement for 10sec)

95lbs x10 (x4)

Usually I go wayyy heavier on these, but my knee has been a little jacked, and for some reason this exercise specifically puts tension on it. But with those holds, the contractions were really great.

Calf Extension in Smith:
(Plate on ground)

230x15 (x3)
280x15

Front Squats:
135x15 (x3)

My quads were shot right about now.


Weight: 192.0

Props to you for hitting sprints first thing in the morning, nice! I have to ask though, how can you sprint for 40 seconds straight!? When I did sprinting intervals, I would sprint for about 15 seconds all out and be completely gassed, running about 80-100 meters. 40 seconds just blows my mind.

[TakedaShingen]

Props to you for hitting sprints first thing in the morning, nice! I have to ask though, how can you sprint for 40 seconds straight!? When I did sprinting intervals, I would sprint for about 15 seconds all out and be completely gassed, running about 80-100 meters. 40 seconds just blows my mind.

I was certainly pushing hard. Those last 4 rounds were brutal on my legs.

I only had it set at 11mph. I can run faster, but I find I won't get the full 10 rounds in. If I'm at the park, and I'm in free air territory where I can vomit on the side and keep pushing, I push the pedal to the floor. In the gym, I hold back just a little. By the time I'm done, I'm pouring sweat and I have to sit on the end of the treadmill for a minute or two before I attempt anything. I've always been heavy, but fast as hell. Now, I'm not so heavy : ) and even faster.