Leg Day! with an emphasis on the anterior chain (dem quads)
Workout dedicated to that crazy son of a gun, GainWeightNow
Starting with the workout:
Here is how it panned out:
preworkout weight: 176.6 (going to guess its from dehydration as my post workout weight was closer to 178 with water)
Warmup
Barbell (45) x 10
135 x 8
185 x 5
225 x 5
275 x 3
Working Sets
315 x 3
315 x 3
185 x 20 poops.
Now im nowhere near 315x20, but i'll tell you that 185x20 alone completely destroyed me. I was;
1. starting to tear up at 15
2. then proceeded to yell at myself
3. all while wearing shorty short short running shorts
Essentially here is my
Self-Image experiment
I am Extremely self-conscious when it comes to my legs.
My first step in tackling that was posting my before picture on my bodyspace, which migrated over to ******** (poops)
From this I have started to get used to the idea that it does not concern me where I started, because I am extremely proud of my progress thus far.
However that mentality is only taking me so far.
I have heard of Arnold being self conscious of his calves, and to motivate him to work them more he would wear clothing that was revealing and less flattering to them.
...which is exactly what i'm going to do.
Every leg day I will be sporting my super shorty short short running shorts, and I will be extremely embarrassed, until eventually I rock the **** out of them (or stop caring, preferably both)
So today it started, it took a lot of courage, and i got a lot of looks, but i swear it motivated the hell out of me.
here we go, journey to new legs to be proud of.
sorry for poor quality. bad dorm room lighting + bad laptop cam = wild success.
edit: shortness maybe exaggerated, however when im not standing like a g-darn soldier they are quite revealing. i probably dont need to tell you how much more when im squatting ATG
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12-03-2012, 05:48 PM #31
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Today's Leg Day + Self Image Experiment
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-03-2012, 06:01 PM #32
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12-03-2012, 06:30 PM #33
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12-03-2012, 06:34 PM #34
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12-03-2012, 06:39 PM #35
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12-03-2012, 06:40 PM #36
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12-03-2012, 07:00 PM #37
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12-03-2012, 07:06 PM #38
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
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12-03-2012, 07:10 PM #39
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12-03-2012, 07:13 PM #40
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12-03-2012, 07:13 PM #41
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12-03-2012, 07:20 PM #42
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12-04-2012, 03:26 PM #43
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12-04-2012, 05:12 PM #44
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12-04-2012, 05:46 PM #45
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
12/4/12
Shoulders & Biceps
Good lord do I hate biceps
pre-workout weight: 176.4 wore lighter clothes, but still a bit concerning post workout weight: 177.6 better hydrated, still need to bump my calories
Shoulders
Code:Seated Overhead Press Barbell Warmup 45 x 12 95 x 12 125 x 5 145 x 5 Working 160 x 4 160 x 4 Arnold Press Dumbbells 50 x 12 60 x 10 60 x 8 Standing Lateral Raise Dumbbells 20 x 15 25 x 15 12 arms fully extended, 3 tucked 25 x 15 11 arms fully extended, 4 tucked Machine Single Arm Lateral Raise 60 x 12 80 x 12 90 x 12 Pec Deck Rear Delt Flyes 110 x 8 170 x 8 175 x 8 Drop Set 175 x 8 -> 110 x 10 Face Pulls Rope attachment 50 x 15 57.5 x 15 65 x 15
Code:Alternating, Rotating Curls 35 x 8 45 x 8 Hammer Curls 50 x 6 50 x 8 Hammer Strength Preacher Curl Single Arm 45 x 10 45 x 10 (8 + 2 negatives) 2-handed 70 x 10 drop set -> 45 x 6 Rope Curl Rest-Pause to 30 (10 second rest) 50 x 15, 50 x 5, 50 x 5, 50 x 5
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-04-2012, 05:53 PM #46
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Supplement News!
Re-introducing creatine monohydrate into my training supplementation
always saw good results with it, just recently ran out and was too lazy to pick up more.
I normally take 5g per day, the timing of which I havent really noticed as being important.
either way, get ready to see some strength gains (and a little bit of water weight )
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-04-2012, 06:01 PM #47
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12-04-2012, 06:11 PM #48
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Pretty much, as long as I get my 5g daily. I know some people who treat it like "men's birth control" and take it religiously at the same time. Whether its mental or not, I wouldn't know, however I feel a few variable hours wouldnt really mess with my saturation levels.
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-04-2012, 06:12 PM #49
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12-04-2012, 06:16 PM #50
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
lol honestly i can almost guarantee I wont. I used to be a huge curl bro starting out, so my bi's can take a beating. This is typically a lot less than i'd normally do. only 8 sets, 1 of which was a drop set, 1 was a rest-pause.
"in the day" it wouldnt be odd for me to do closer to... 14 sets
I just feel guilty, I started to train my biceps like I train my abs, like once every 2 weeks :/
maintenance should never be my goal, always looking to progress. time to change those habits!NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-04-2012, 06:17 PM #51
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12-04-2012, 06:23 PM #52
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12-04-2012, 06:43 PM #53
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12-04-2012, 06:48 PM #54
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12-05-2012, 02:17 PM #55
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Chest
I apologize for being a negative ninny (i know, im hard)
but today my jimmies were rustled and I almost let it end my workout early
Cliffs: Sore throat, light headed, lost weight, struggling workout, wasn't recovering between sets, foul mood proceeded
Tough times never last, but tough people do.
--Robert Shuller
here is my Thomas the Train style Chest workout
pre workout weight: 175.2 post workout weight: 177.8
note: I'm done weighing myself pre-workout regularly, as this was the main thing that kicked off my sour workout.
Code:Decided to vary my workout a little bit by starting with chest dips instead of dumbbell press. Chest Dips Bodyweight x 10 90 x 5 115 x 5 135 x 3 135 x 3 Flat Dumbbell Chest Press 50 x 10 100 x 8 100 x 7 100 x 6 Rest pause to 30: 60 x 15 -> 60 x 21 -> 60 x 26 -> 60 x 30 Hammer Strength Incline Press 180 x 10 180 x 9 140 x 12 140 x 10 This is where I most largely noticed my lack of recovery between sets, even up to 2 minute rest times. One-Arm side press on Hammer Strength Flat Press 25 x 12 25 x 12 25 x 12 Bodyweight chest dips to failure BW x 12 BW x 12 BW x 12 Cable Crossover from top setting 20 x 20 20 x 16 20 x 12 Cable Crossover from bottom setting 15 x 12 15 x 12
NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-05-2012, 02:20 PM #56
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Time off
Taking Thursday-Sunday off of lifting. Could use the recovery time, and extra time to stuff my face without burning it off immediately
Will still be updating this log with random plans/goals/research/motivational STUFF/etcNCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-05-2012, 02:27 PM #57
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12-05-2012, 02:32 PM #58
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12-06-2012, 08:49 AM #59
- Join Date: Jan 2012
- Location: East Lansing, Michigan, United States
- Age: 32
- Posts: 1,509
- Rep Power: 9196
Came across a few competition pics I hadn't seen before
from MuscleRx's website, so i threw a few together so i can do a comparison for my next show
now its got me motivated!
expect to see
-a crazier back
-better delts
-overall size up
-hopefully something in the calf area! (although don't hold your breath, they are strugglin')
also, for those curious about how tattoos hold up to tanning/competition image, you can see my side piece fairly well here.
areas for improvement?NCCPT, NFPT CPT
..:::MSU MISC:::..
Stopped bulking and now has the PR's of a 12 year old girl. And not the russian kind.
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12-06-2012, 12:30 PM #60
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