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  1. #61
    Registered User llahhsoj's Avatar
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    What's up man? How is the training going? I hope you are enjoying your weekend as well.
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  2. #62
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    Day 25 (today)

    unbelievably hectic past few days which is why i couldnt get my workouts up and posted, but my schedule finally will clear up after tuesday and updates will be more frequent then the past week:


    Highlights of last few days:

    Chest strength day: went GREAT! bench press strength is going up!
    Banded bench press:
    205 plus 40 pounds with bands
    x 5 reps
    x5 reps
    x 5 reps
    x 5 reps


    DB incline Press with 75 pounds
    x 8
    x 8
    x 8
    x 8



    Intra set stretching:
    3 x 30 s

    Incline DB fly:

    40 x 6
    40 x 6
    40 x 6
    40 x 6




    BACK strength day: went very good as well, wasn't able to rest as much as I wanted between sets because I was in a hurry

    DB row:
    120 x 6
    120 x 6
    120 x 6
    120 x 5
    120 x 5

    T-bar row:
    3 plates plus quarter
    x 4 reps
    x 4 reps
    x 4 reps
    x 4 reps

    Lat pulldown:
    150 x 6
    150 x 6
    150 x 6
    150 x 6

    barbell curl: 100 x 5
    100 x 5
    100 x 5
    100 x 5
    100 x 5


    Sat, Sun, Mon, and Tues will(are) minimal training days, Im taking it as a deload due to scheduling conflicts, after tuesday Im going to go into a 2 week overreach and right back into project mass





    Notes

    Less loss of strength between multiple sessions on same bodypart in single week
    Muscles always feel recovered well between sessions
    Able to push more weight in each session



    Weight gain: plus 1.5 pounds
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  3. #63
    Registered User braskibra's Avatar
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    intra set stretching burns btw!
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  4. #64
    Registered User llahhsoj's Avatar
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    Originally Posted by braskibra View Post
    [
    Notes

    Less loss of strength between multiple sessions on same bodypart in single week
    Muscles always feel recovered well between sessions
    Able to push more weight in each session



    Weight gain: plus 1.5 pounds
    Looks like you are making some decent progress. Keep up the good work man.
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  5. #65
    Registered User braskibra's Avatar
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    Originally Posted by llahhsoj View Post
    Looks like you are making some decent progress. Keep up the good work man.
    increases in strength are noticeable without a doubt, restricted blood flow training this week!
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  6. #66
    Registered User kissdadookie's Avatar
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    Originally Posted by braskibra View Post
    increases in strength are noticeable without a doubt, restricted blood flow training this week!
    Good to hear
    Completed Logs & Reviews:
    Clear Muscle Log: http://forum.bodybuilding.com/showthread.php?t=161906833&p=1244983053#post1244983053

    "Now that you've got a basic degree of strength you can now proceed with success onto a bodybuilding type program - which I am not experienced in providing. You've exceeded what I focus on, and that is beginner strength gains." - Mark Rippetoe
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  7. #67
    Registered User llahhsoj's Avatar
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    Originally Posted by braskibra View Post
    increases in strength are noticeable without a doubt, restricted blood flow training this week!
    Pump it up.
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  8. #68
    Registered User braskibra's Avatar
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    finally busy schedule has cleared, tom in the gym in the a.m. legs strength training!
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  9. #69
    Registered User braskibra's Avatar
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    Days 26-28

    Leg Day Strength:
    Leg Press:
    8 plates x 5 reps
    8 Plates x 5 reps
    8 plates x 5 reps
    8 plates x 5 reps

    Walking Lunges:
    60 x 40 feet
    60 x 40 feet
    60 x 40
    60 x 40

    High Step UP
    40 (dbs) x 6 reps
    40 x 6
    40 x 6
    40 x 6

    Front Squat:
    200 x 5
    200 x 5
    200 x 5
    200 x 5

    Stiff legged DB d/l:
    50 x 8
    50 x 8
    50 x 8
    50 x 8


    Legs are sore but not AS bad as I anticipated:

    back session with biceps about to happen: NOW!
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  10. #70
    Registered User braskibra's Avatar
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    Day 28

    Pull Strength:

    Barbell Row with dead stand still:
    205 x 6
    215 x 6
    220 x 5
    225 x 5

    DB ROW:
    115 x 6
    115 x 6
    115 x 5
    115 x 4

    Lat Pulldown:

    150 x 5
    150 x 5
    150 x 5
    150 x 5

    Cable Row:
    180 x 5
    180 x 5
    180 x 5
    180 x 5

    Preacher Curl:
    90 x 8
    90 x 7
    90 x 6
    90 x 6


    Finished with some abs!
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  11. #71
    Registered User braskibra's Avatar
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    official weigh in today empty stomach 178.0 thats plus 3
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  12. #72
    Registered User llahhsoj's Avatar
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    Originally Posted by braskibra View Post
    official weigh in today empty stomach 178.0 thats plus 3
    Good news man!
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  13. #73
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    Originally Posted by llahhsoj View Post
    Good news man!
    dam straight!

    Days 29-30-31

    Day 29:
    Two workouts
    Double Push session

    Morning:
    Incline DB press:
    80 x 10
    85 x 8
    90 x 7
    90 x 6

    Decline Barbell Press:
    215 x 8
    225 x 6
    225 x 6
    225 x 6


    Incline Machine Press:
    3 plates
    x 5
    x 5
    x 5
    x 5

    Skull Crushers:
    100 x 6
    x 6
    x 6
    x 6



    Evening Workout:
    Push Hypertrophy:

    banded bench press
    185 plus bands x 8
    x 8
    x 8
    x 8

    Push-ups
    x 20
    x 20
    x 20
    x 20

    db flat fly:
    40 x 10
    40 x 10
    40 x 10


    Restricted blood flow
    tricep pushdown single arm

    60 x 10
    60 x 10
    60 x 8
    60 x 8
    60 x 8
    60 x 8



    Day 30:

    Legs hypertrophy: supersets

    Single leg leg press:
    3 plates x 8

    superset with :
    high step up with 50 # dumbbell

    4 sets


    Front squat superset with walking lunges:

    165 x 8, 45# dbs x 10 x 4 sets

    stiff legged deadlifts superset with knee extensions:

    45# dbs for SLDL, 150# for knee extensions x 4 sets


    Standing calf ss with seated calf x 4 sets


    Day 31: Back/biceps hypertrophy (strip sets)

    Neutral grip pullup:
    25x
    16x
    15x
    12 x

    seal row: 55# dbs x 8 x 4 sets

    barbell Row: 185 x 8 x 4 sets > strip set to 135 for another 15 reps on last set

    lat pulldown: 120 x 8 reps x 4 sets

    ez bar curl: 80 x 8 x 4 sets

    incline db curl: 30 x 8 x 4 sets> strip set to 25 then 20 then 15 x 8 reps on last set
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  14. #74
    Registered User braskibra's Avatar
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    strength going up, scale moving up, recovery has not been an issue
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  15. #75
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    Monday off-Day 32
    Push Strength-Day 33
    Flat DB Rows:
    85 x 8
    90 x 8
    90 x 8
    90 x 7

    Incline Alternating single arm DB press;
    75 x 6 each arm x 4 sets

    Decline Press:
    220 x 5
    220 x 5
    220 x 5
    220 x 5

    JM press:
    90 x 8
    90 x 7
    90 x 7
    90 x 6

    Rope Pusdown:
    100 x 5
    100 x 4
    100 x 4
    100 x 4

    HIIT: 10 sprints approx 20-30 seconds ranging from 10-15 mph


    Impression: CM has most certainly helped with recovery and maintainence of strength levels, most of the time I will take it 2 morning, 2 pre, 2 bed , every once in a while I go 1 pre 1 post
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  16. #76
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    Originally Posted by braskibra View Post


    strength going up, scale moving up, recovery has not been an issue
    Nice! More to come hopefully.
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  17. #77
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    Originally Posted by braskibra View Post


    strength going up, scale moving up, recovery has not been an issue
    how much weight are you up since the start?
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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  18. #78
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    Originally Posted by emergency View Post
    how much weight are you up since the start?
    at least 3 pounds weigh in is friday
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  19. #79
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    update

    Update: weigh in was yesterday up 4 pounds

    yesterday: Push day

    Incline DB press
    100 x 6
    100 x 5
    100 x 5
    100 x 5

    Floor press with bands:
    180 plus 30 pounds band resistance
    4 sets x 8 reps

    Cable crossover:
    5 sets x 5 reps

    Tricep DB decline crusher:
    45 x 6
    45 x 6
    45 x 6
    45 x 6


    High intensity treadmill sprints
    10 sprints x 30 seconds x 10-14 mph

    Incline press felt good, strength is going up!
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    nice 4 lb weight gain since the start, keep it up brother!
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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    Originally Posted by braskibra View Post
    Update: weigh in was yesterday up 4 pounds
    Nice! Do you feel you are looking bigger/leaner?
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  22. #82
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    Originally Posted by llahhsoj View Post
    Nice! Do you feel you are looking bigger/leaner?
    actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger
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    Originally Posted by braskibra View Post
    actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger
    that is a nice PR indeed.
    "All that is necessary for the triumph of evil is that good men do nothing." (Edmund Burke)
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  24. #84
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    Originally Posted by braskibra View Post
    actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger
    I'm glad to hear that. More gains to come.
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    Originally Posted by braskibra View Post
    actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger
    Bigger and leaner? Awesome, holy grail right there!
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    Originally Posted by VO2Maxima View Post
    Bigger and leaner? Awesome, holy grail right there!
    That's one thing i can never get. Lean looking legs. They're big, but never look lean....
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    Originally Posted by DrJekyIIMrHyde View Post
    That's one thing i can never get. Lean looking legs. They're big, but never look lean....
    holding water? body fat percentage?
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    Originally Posted by VO2Maxima View Post
    Bigger and leaner? Awesome, holy grail right there!
    i think the high intensity interval training has something to do with that!, thanks for stopping by
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    Originally Posted by braskibra View Post
    actually kinda both, stronger for sure 100 pound inclines are close to a PR, legs are noticeably bigger
    Niiice...!!!
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    Day 40 and Day 41

    Microcyle 2, week 2

    Leg strength;

    Back squat:
    245 x 5
    255 x 5
    265 x 5
    275 x 5

    sumo deadlift
    275 x 5
    275 x 5
    275 x 5
    275 x 5

    walking lunges:
    65 # db
    6 steps each leg
    6 steps each leg
    6 steps each leg
    6 steps each leg

    High intensity sprints:
    15 mins
    30 on
    30 off


    Day 41
    Push strength:
    Flat Db press:
    90 x 6
    90 x 5
    90 x 5
    90 x 5

    Incline Hammer Press:
    3 plates
    x 4
    x 4
    x 4
    x 4

    decline press:
    215 x 4
    215 x 4
    215 x 4
    215 x 4

    High intensity stair work:
    15 min
    30 on
    30 off



    legs dont feel too bad today, i was surprised!
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