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

[TakedaShingen]

A new year and a new physique.

Starting with legs!

Today's Motivation:


Power Legs:

Squats:
(All reps up until 275lbs had 2sec holds at the base of the movement.)
185x10 (x2)
225x5 (x3)
245x5
275x5 (x2)
295x3
315x3
275x5
225x5 (x5)

Squats felt so great today that I decided to add a couple extra sets. It was partially spite though, because these two guys asked me every other set if I was done with the power cage yet, even after I told em I had at least 8 more sets left. When I finally finished, they proceeded to use it to squat their 4" ROM. These guys will appear later in the workout...stay tuned.

Superset:
BB Walking Lunges/Box Step Ups with BB on Shoulders (100lbs)

8 steps each leg/10 step up each leg
(x3)

Those same two kids are back. I was sitting for a minute to catch my breath after the first lunges superset, and these kids proceed to grab jump ropes and start skipping rope right in my path. When I kindly asked them to move a bit to the so I could finish my last two sets, he gave me the stink-eye...nearly did I set the BB down and snatch his scrawny ass up by his throat. I'll be glad when the holidays are over and all these clowns are back to coming after school instead of in the morning. Mornings are my personal solace time filled with sweat and the sound of iron clanking.


Superset:
Leg Extension (190x10)/100 foot Sled Pushes (6plates...270lbs)
(x3)

Seated Leg Curls:
285x15 (x3)

Standing Calves in Smith: (standing toes on plate)
180x40
270x30
270x20 -drop set
-180x30
-90x40


Even with those two clowns, I had a tremendous workout. I feel amazing. Thank god for Monday refeeds!!!

Weight: 188.0
Damn weight is staying still even though I look leaner. Time for a macros change, even though I know to trust the mirror and not the scale.

[TakedaShingen]

This off-season I really need to bring my chest up. Pushes just are not my strong suit. I can put some weight up, but it is not nearly as natural feeling as pulls or legs. I had a good workout today, but after March, I will make pushes my b*tch!


Push (Hyper):

Dips (BW):
20
20
20
20

Incline BB: (3x12)
135
155
155

I wanted 165, but knew I couldn't get it for 12. I barely pushed the last one on each of the 155s.

Lateral DB Side Raises: 3x15
20lbs
20lbs
20lbs - Last set was very slow and controlled.

DB Front Raises: 3x10
27.5lbs
30lbs
35lbs

DB Seated Shoulder Press: 3x12
60lbs
65lbs
65lbs

Overhead Single Arm Tri Ext:
25lbs
30lbs
30lbs

Superset:
Pec Deck Flies/Push Ups
160lbs x10/15 push ups
(x2)

Cardio:
Arc Trainer
Hill Interval Setting
25min

I was relentless on the arc trainer today. Just couldn't pound my knees today on the treadmill. My joints need a break. I forgot how much the arc trainer hurts my damn quads though. Especially since yesterday was a silly amount of reps on legs.

I'm feeling unstoppable today. In the zone. Good sleep is the key.

[TakedaShingen]

I woke up this morning and my legs hurt even more than they did yesterday. I knew today would be a good day. Core and cardio today...A "Rest Day."

Sprints felt amazing today. Did 12 rounds instead of my usual 10. Found the max speed on the treadmill...looks like sprints will be done outside again once there isn't a foot of snow at the park and ice on every piece of pavement. Tie the sled to me and get movin.

More reps on core than I can really count. 350-400 is my rough estimate. But some of the sets I did more than my self-agreed upon reps and then some added supersets. Tomorrow is Dead Day, so I know my core is gonna be beat up later tomorrow.

Gonna try some of those Dead Stop Deadlifts that Bob "The Solution" was talkin about. They sound beneficial and brutal.

Weight: 187.4
Time to really get on it. Fat macros went down 10g yesterday, so let's see if that almost 100cals gets the numbers on the scale movin again.

[demonwareltd]

Loved the description of the "clowns" in your workout from the other day. Everyone can relate to these kind of stories

Deadlifts for me tomorrow as well. Here's to a completely destroyed back for the both of us come tomorrow night

[TakedaShingen]

Loved the description of the "clowns" in your workout from the other day. Everyone can relate to these kind of stories

Deadlifts for me tomorrow as well. Here's to a completely destroyed back for the both of us come tomorrow night

I almost fought em Stan lol.

Absolutely...Deadlifts for everyone!!!

[TakedaShingen]

Late posing practice today. I was so beat up after the day that it was seriously tough. But I am starting to lean out fairly well and I was hitting some nice transitions, turns, and poses. Because people keep telling me, "Posing wins shows."

[TakedaShingen]

Woke up feelin fresh today. Had the best night's sleep I've had in weeks.

Deads!!!


Pull (Power):

Deads: (5x5)
185x10- warm up
225x10- warm up
275x5
295x5
315x5
335x5 (x2)

I took a lead from Bob "The Solution" and tried my deads a little different today. He called the "Dead Stop Deadlifts." Each rep was an actual deadlift...Dead weight off the floor, no bounce, no momentum.
With each rep, I set up, pulled the rep, set it down, and then took one step back and then forward again and reset and pulled the rep.

My back noticed the difference, and I will utilize this technique further. Perhaps not every time I dead, but certainly again. Give it a try. Each rep was an actual compound.

Bent BB Rows: (3x5)
185x10
225x8
225x7
225x7
Added: burn out set...135x25

Single Arm DB Rows: (3x8)
100x8 (x3)

Straight Bar Curls: (3x6)
80x8
90x6
90x8

DB Hammers: (3x8)
35x8 (x3)

Closed the day with some walking Incline Intervals on the FreeMotion Treadmill. 25min.

Weight: 187.0
Lookin for a move on this...just dropped 10g fat yesterday. We will see.

Overall...a good workout. Felt clean, and really focused the reps. Wanted to add in weighted Wide Grip PullUps...but I ran outta time. Next hyper day, those are in.

[tripleh210]

Hey man some great stuff in here! You got some strength in your legs and pulls! Your push strength will come, just takes a while. I am opposite, my legs and pull aren't the best but I have good push strength. Just goes to show that everyone is different.

I hear ya on the goofs in the gym. Back in Stratford there was the same kids and it annoyed the hell outta me!

Anyway man keep it up!

[TakedaShingen]

Took yesterday completely off. No lifting, no cardio.

I haven't done this in more weeks than I can count. It was needed. Granted, I worked a double, but there was no gym and I think it was a good move. Two full, solid sleeps in between training days was awesome. Today, back on it. I'm headed to work now, then hitting Hyper Legs. And anyone who has read this log, knows how much I love leg day.

[TakedaShingen]

Even after this weekend's work, and working this morning...I was feeling great walking into the gym.

Legs (Hyper):

Squats:
185x10 (x2)
225x10 (x2)
275x5 (x3)
295x5
275x5 (x2)
245x10 (x2)
225x10 (x2)

I could've went heavier, but I had plenty ahead of me.

Front Squats:
135x10 (x4)

Hack Squats:
180x10 (x3)

Superset:
Seated Leg Curl (285x10)/Sled Pushes (100ft @sled + 6plates)
(x4)

Leg Extension:
190x12 (x3)

Standing Calves (in smith):
180x30 (x3)

I wanted more calves, but my legs were spent and I still had cardio ahead of me.

Cardio:
25min of walking incline intervals.


I'm not gonna lie, even after a full day's rest yesterday...I was spent when I walked out of the gym.

Heavy Pushes tomorrow...I'm comin for em!!!

[TakedaShingen]

Push (Power):

Flat BB Bench: (RPE 9 5reps)
135x15 (x2)
155x10
185x5
205x5
225x5
215x6
205x6
185x8
135x25

Incline DB Flies: 4x8
50x8 (x4)

Seated Military Press: 3x5
135x7
155x5
185x3

I just couldn't get those last 2 on the last set up.

DB Front Raise: 3x10
35x10
37.5x10
40x10

Last set I added in 10 single arm overhead press as a superset. I thought my arms were going to fall off.

Straight Bar Skullcrushers: 3x10
80x10
80x10
80x15

Single Arm Overhead Tri Ext:
25x15 (x3)

I was pretty well spent after this. Was supposed to get cardio in as well, but I ran out of time. That will be added in tomorrow.

[Ccm644]

Nice workouts the last few days looking strong

Sounds good that you had a day off... well deserved

[TakedaShingen]

Nice workouts the last few days looking strong

Sounds good that you had a day off... well deserved

Thanks bro.

My strength has suffered just a little from the lack of calories, but my endurance is still awesome. I'm pushing hard to the finish line.

[TakedaShingen]

Pulls:

Back Extension:
265lbs x100
285x50

Explosive and driving on these.

Weighted Wide Grip Pull-ups:
(45lb plate)
5
4
5

Rack Pulls:
135x10
185x15
225x15
275x15
315x15
335x15
375x15
395x10

Wide Grip Low Rows:
100x15 (x2)
110x15

Close Grip Pulldowns:
100x20
110x15 (x2)

Superset:
Curls/Hammers
40x10/27.5x10
(x2)

Cardio:
Walking Incline Intervals
25min

(Sprints tomorrow...really should've thought that through since tomorrow is legs. Was not thinking forward on that one...sh*t lol.)

[TakedaShingen]

Posing practice used to be the hardest workout all week long. Active words in that sentence are "used to." I just wrecked that posing session. It's funny how my weakest poses have become some of my strongest.

Just gonna keep hammering. Thanks to any and all who have helped me along this journey. Even the smallest encouragement keeps me moving forward. Sometime this path feels lonely because most people just don't get it, but I keep on it. And it feels really good when I haven't seen someone for a while and they ask me how I did it...
I tell them the truth...
"I worked for it! Harder than you'll ever know."

[TakedaShingen]

I woke up today and knew it was going to be a beastly workout. There was no doubt in my mind. I was not disappointed.


Legs (Power):

Squats:
135x10 (x2)
225x5(x2)
275x5(x2)
295x5

Didn't wanna spend everything I had here, so I laid back just a little. Plus, my back is a wreck from all those Rack Pulls yesterday.


Triple Set:
BB Walking Lunges/Box Step Ups/Sled Pushes

100lbs x20steps/100lbsx10 each leg/5plates on the sled for 100ft

(x3)

My legs were devastated after this, but my blood was flowing hard. I could feel my heart pumping and it just drove me harder.

Leg Extension:
265x10
280x10 (x2)

Really slowed down on my negative here. The last rep of each set, my training partner would physically slow down the rep and drag out the negative for about 20seconds.

Seated Hamstring Curl:
285x15 (x3)

Really slowing the negative much like above.
But I'm searching for a solution to be able to add more weight on hams. SLDLs hurt my left knee otherwise that would be feasible. Any suggestions, I'm open.

Standing Calf Raises:
(in smith standing on a plate)
270x40
320x30
370x25 (these last 5 were rough)


Cardio:
30min walking incline intervals.


I was in the zone today! Came home and cooked lunch, and after eating, I'm finally just calming down : )

[NaturalPursuit]

in the zone and killed man! great job!

[demonwareltd]

Awesome leg day! Was always one of my favorite workouts during prep, because I know that if I can mentally push through such an intense workout that nothing is going to stop me from getting on stage!

[Rypt1]

Been lurking. Definitely some solid workouts and progress. Keep it up!

[jpfaherty]

Damn, I've been slacking.

You're going full beast mode in here. I'll be checking daily from here on out!

[TakedaShingen]

Been lurking. Definitely some solid workouts and progress. Keep it up!

Glad to have ya. Thanks man...I give it all I have every day.

[TakedaShingen]

Damn, I've been slacking.

You're going full beast mode in here. I'll be checking daily from here on out!

I don't know if I'm beast mode yet, but I certainly go hard. The guys at the gym keep telling me I'm "overtraining" lol. Even though I'm steady making gains, building a better physique, injury free, and in line with the goal. But what do I know? : )

[TakedaShingen]

Today was supposed to be a rest day, but I woke up and decided to make it tomorrow instead. Gonna take my son to a cool indoor bounce-house place around the corner from us and thank him for being such a trooper hittin the gym with me every morning.

Push (Hyper):

We all know how much I suck at pushing.


Dips (BW):
25
25
20
25

Gettin better at these. I'm able to focus the motion, so it no longer affects my shoulder.

Incline BB: 3x12
135x12 (x2)
155x 12

DB Straight-Arm Side Laterals:
20x15 (x3)

DB Front Lateral Raises:
25x10
30x10
35x10

Seated DB OHP:

Did something a little fun here. Grabbed the 50s and told my partner that we were gonna have a best set contest. Winner buys the other a bag of chicken tenderloins.
I was up first.

Set 1:
Me- 15 (sandbagged him a little lol)
Him- 18

Set 2:
Me- 23
Him- 21 (some of his were half reps...I told him they didn't count.)

Set 3:
Me- 22 (my arms were spent)
Him- 23 (bastard)

Overall: We tied at 23, so no one gets free chicken. Was a good push though.

Single Arm Overhead Tri Ext:
27.5x15 (x2)
30x15


Cardio:
10 rounds of Interval Sprints. Took 22min...dropped every last bit I had in me to finish the last 2.

[tripleh210]

Today was supposed to be a rest day, but I woke up and decided to make it tomorrow instead. Gonna take my son to a cool indoor bounce-house place around the corner from us and thank him for being such a trooper hittin the gym with me every morning.

Push (Hyper):

We all know how much I suck at pushing.


Dips (BW):
25
25
20
25

Gettin better at these. I'm able to focus the motion, so it no longer affects my shoulder.

Incline BB: 3x12
135x12 (x2)
155x 12

DB Straight-Arm Side Laterals:
20x15 (x3)

DB Front Lateral Raises:
25x10
30x10
35x10

Seated DB OHP:

Did something a little fun here. Grabbed the 50s and told my partner that we were gonna have a best set contest. Winner buys the other a bag of chicken tenderloins.
I was up first.

Set 1:
Me- 15 (sandbagged him a little lol)
Him- 18

Set 2:
Me- 23
Him- 21 (some of his were half reps...I told him they didn't count.)

Set 3:
Me- 22 (my arms were spent)
Him- 23 (bastard)

Overall: We tied at 23, so no one gets free chicken. Was a good push though.

Single Arm Overhead Tri Ext:
27.5x15 (x2)
30x15


Cardio:
10 rounds of Interval Sprints. Took 22min...dropped every last bit I had in me to finish the last 2.

Damn that's a good contest, shame you didn't win though! Thats a loooot of reps for shoulder press! Your pressing is getting better and better

[TakedaShingen]

Legs (Hyper):

Squats:
185x15 (x2)
225x10 (x6)
245x8 (x2)
225x10 (x2)
185x10 (x2)

Hack Squats: 3x10
180x10
270x10 (x2)

Superset:
Leg Extension/Seated Ham Curl
210x10/285x15
(x4)

Standing Calves (machine):
280x20 (x3)

Sled pushes:
Stay low and quick...
5 plates on sled for 100ft
4rounds

Core:
Random things...430reps

Feelin great today! On my sh*t!

Weight- 184.0


New split starting Monday...Back to BRUTAL volume full body. I'm ready.

[Ccm644]

Posing practice used to be the hardest workout all week long. Active words in that sentence are "used to." I just wrecked that posing session. It's funny how my weakest poses have become some of my strongest.

Just gonna keep hammering. Thanks to any and all who have helped me along this journey. Even the smallest encouragement keeps me moving forward. Sometime this path feels lonely because most people just don't get it, but I keep on it. And it feels really good when I haven't seen someone for a while and they ask me how I did it...
I tell them the truth...
"I worked for it! Harder than you'll ever know."

I wondered if posing would get easier as it is killer workout and gets me shaking

Getting people saying good things is great motivation

Great workout today

[TakedaShingen]

I wondered if posing would get easier as it is killer workout and gets me shaking

Getting people saying good things is great motivation

Great workout today

The posing gets easier. Plus, my confidence in each pose has gone up. I am beginning to understand how to present my body. Feels good man.

[tripleh210]

The posing gets easier. Plus, my confidence in each pose has gone up. I am beginning to understand how to present my body. Feels good man.

Thats golden right there

[TakedaShingen]

I sure meant to take today off of the gym...but here I stand in the gym ready to hammer some cardio.

I was in bed with my lady, the time was 8am (I slept in after my 14hr day yesterday) and I was wide awake and didn't know what else to do...so I grabbed my gear and went to my second home. All the old codgers at the gym gave me sh*t for being late lol. Bastards.

[TakedaShingen]

Back in it today with a new routine. Back to a full body. RPE in full effect.



Squats: (RPE8 - 6reps)
185x10
185x10
225x6
245x6
265x6
285x6
295x6
225x10


Flat BB Bench: (RPE8 - 6reps)
155x10
175x6
185x6
205x6
225x6
235x6
205x6


Sumo Deads: (pull 2" off floor and hold 2sec) ... (RPE9 -4reps)
135x15
185x10 (x2)
Just setting form on these first few. I'm not real familiar with these.
225x10
245x4
265x4
285x4
315x4
335x6 -close strong!

These felt great. Felt it in the glutes hard. <---that's what she said!


Incline Cable Flies: (3x15)
50x15 (x2)
Dropped to 40lbs for last set. Shoulder wasn't liking the weight. I added a 4th set for being a little bitch.
40x20 (x2)


Close Grip Pull-ups: (BW x3 to fail)
16
14
12

Core:

Superset:
Hanging Leg Raises/Cable Crunches (100lbs)

15reps/20reps (x3)

Superset:
Reverse Crunches/Mason Twists
40reps/20reps x 16kg kettlebell
(x2)


Cardio:
10 rounds of interval sprints
30sec max effort/90sec 1/2 speed

Wish this damn treadmill went faster! Cardio getting strong.


I feel tremendous. And that is even a gross understatement. I am so glad to be back destroying RPE's on a full body routine. Felt like I was getting soft on the last split ; )

I'm in the game today and here to come.