The Machine's ongoing Physique quest

[Jdot5]

2/4:
took a serving of Met-Rx preworkout and it was off to the gym. ErgoAminos was already in my jug, so I warmed up before heading to the platform. Today was leg day. First up was deadlifts. First set was 370 for 8 reps. Second set was 375 for 8 reps. Third set was 380 for 6 reps. Last set was 380 for 5 reps. Next was Front squats. My first set I didnt have a good grip on 150 so I only got 7 reps. Second set i got a better grip and hit 155 for 7 reps. Third set i hit 160 for 6 reps. Fourth set i did 165 for 5 reps. Next was leg press for 4x8,7,7,6 (520,530,530,540). Lying leg curls was next was 4x8,7,6,6 (115,120,120,125). one legged leg extensions was next for 4 sets. Left leg i did 60 (8), 60 (8), 65 (8), and 65 (6). Right leg i did 50(8), 50 (8), 55(6), 55 (6). Now was time for calf work. I did standing calf raises first for 3x8,7,6 (210,225,225) and then seated calf raises for 3x8,7,6 (165,165,170). I then went home and downed a protein shake with creatine while eating a baked potato

2/5:
No cardio or abs this morning. Will be doing round 2 of boulder shoulders tonight.

[Jdot5]

Took a pump HD sample and it was off to the gym. Ergo aminos was already mixed so I warmed up before heading to put in work. Today was boulder shoulders. First up was standing BB military press. I did 4x10,9,8,7 (125,130,135,135). Next up was seated Arnold press 4x10,10,7,7 (50,55,60,60). I then did BB front raises for 4x10,10,8,8 (50,50,60,60). Smith machine upright rows immediately followed for 4x10,8,8,7 (105,115,115,120). I then did reverse pec deck for 4x10,10,9,8 (130,140,140,150). Last was cable lat raises for 4x10,8,8,7 (10,15,15,15). Afterwards I did an ab circuit for 3x30: crunches, lying leg raises, oblique crunches, and bicycle crunches. I then downed a protein shake and will be punishing some whole wheat pasta, garlic bread, and Italian sausage for dinner. Iron assault will be laid tomorrow with the compound killer workout highlighted by squats and power cleans.

[Jdot5]

2/6:
took a serving of superpump and it was off to the gym. ErgoAminos was in my jug so I warmed up then it was off to the weights. Today was full body compound day. First up was Power cleans which i did 4x5,5,5,3 (195,200,205,205). Next was DB bench press which i did for 4x8,7,6,5 (90,95,95,100). Now was time for squats. Had to see if the knee would hold up which it did for the most part. I did 4x8,8,6,6 (225,230,235,240). Next was 2 sets of 8,6 for pull-ups, then 2 sets of 8,6 for chin ups. Last was RDL for 4x8,8,8,5 (230,235,240,245). I then hurried home to eat some protein powder and creatine mixed with yogurt.

2/7:
Played in the semifinals for my flag game. The field was sloppy and the weather was cold but played pretty good overall. We got the win so on to the championship (in 2 weeks i think)

2/8:
No cardio this morning to give my legs a little rest after yesterdays game. Have chest, shoulders, and tris tonight. Time to hit some bigger numbers on the bench

[Jdot5]

2/8:
took a serving of Pump HD and it was off to the gym. Got there, grabbed my jug with ErgoAminos mixed in and it was time for warmup before heading to the weights. Today was chest, shoulders, and triceps. First up was bench press. On my first set, my outer peck on my left side got really tight so I was only able to do 230 for 6 reps instead of the normal 8. Second set i stayed at 230 and did 6 reps. Third set I did 235 and got 6 reps. Last set i went up to 240 and got 4 reps. Next was incline bench which i did 3x8,6,6 (180,185,190). Dips immediately followed for 4x8,8,6,6 (35,35,40,40). I then did seated db military press for 4x8,6,5,5 (70,75,75,75). Side lat raises were next for 3x8,8,6 (30).I then did db front raises for 3x8,8,6 (35) to complete shoulder work. Pec deck was next for 3x8,8,6 (135,145,160). I had to lower the weight tremendously on this due to the tightness in my outer pec. Now was time for tricep work. i tried doing skullcrushers but it was punishing my elbow so I instead did DB kickbacks for 4x8,8,8,6 (25,30,30,35). Time was running short at this point so I had to superset overhead rope extensions 4x8,8,8,5 (50,57.5,57.5,65) and Pushdowns with an angled bar 4x8,8,6,6 (65,70,70,75). I then stretched before heading home and downing a protein shake with creatine and a slice of pizza from yestereday superbowl party. Starting next week ill be switching push day (chest, shoulders, n tris) to Tuesday and putting pull day (back and bis) on Mondays so i can give my chest and shoulders more time to recover (that played a part in why my pec had got tight).

2/9:
Woke up this morning and knocked out 20 mins on the elliptical while drinkin ErgoAminos. Was able to break a mild sweat but nothing major. Tonight is back and biceps day. Since Im working an hour later today, I most likely wont have time to do ab work so I may do it tomorrow morning

[Jdot5]

2/9:
Took a sample of C-Vol preworkout n it was off to the gym. I then grabbed my jug filled with ErgoAminos before heading to warm up. I then heading to the weights to put in work. today was back and biceps day. First up was reverse grip BB rows for 4x8,7,6,6 (210,210,215,220). Next was lat pulldowns for 4x7,7,6,6 (140,140,145,145). T-Bar rows followed for 4x8,7,6,6 (205,205,210,215). Upright rows was next for 3x8,8,6 (80,90,90). Afterwards was reverse pec deck for 3x8,6,6 (150,160,160). I then did BB shrugs for 3x8,7,6 (255,260,265). I then did cable rows to complete the back portion for 3x8,6,6 (160,165,165). Now was time for biceps. First was standing BB curls for 4x8,8,7,6 (100,100,100,110). Next was db hammer curls for 4x8,8,8,6 (40,45,45,50). Last was Hammerstrength preacher curls for 4x8,7,6,5 (70,75,80,85). Afterwards i stretched before rushing home and catching the last 10 mins of the Kansas game while drinking a protein shake w/ creatine and eating a 1/2cup of rice.

2/10:
Recovery day today. Got to ref dodgeball or floorball today. Body feels pretty good though and the tighteness on my left side of my chest is gone. Cardio tomorrow morning and legs tomorrow night

[Jdot5]

Last night I reffed floor ball. starting to get the hang of things with the rules and stuff. Plus more money earned to put towards the Arnold trip. This morning I got on, threw on some sweats, sipped some Ergoaminos then knocked out 20 mins on the elliptical. Broke a decent sweat on it. Tonight is leg day. My goal is to hit 385 for 8 reps on Deadlifts.

[Jdot5]

2/11:
Took a serving of EAS preworkout and it was off to the gym. Grabbed my jug filled with ErgoAminos, warmed up, then proceeded to the weight room. Today was leg day. First up was deadlifts. After doing some warmup sets, it was time to go live. First set was 375 which i smashed for 8 reps. Second set I put 380 on the bar which was a struggle, but got 8 reps again. Third set I got to 385. I wanted to hit 8 reps..... but fell just short at 6 reps. Last set I put 390 on the bar but after 4 reps I was done. Next up was Front squats. No problems with the knee so I was ready to put in work. First set was 155 for 8 reps. Second set was 160 for 7 reps. Third set was 165 for 6 reps. Last set was 170 for 5 reps. Lying leg curls immediately followed for 4x8,7,6,6 (120,120,125,125). 1-leg leg extensions was next. For my left leg i did 4x8 (60,65,70,75). For my right leg i did 4x8,8,8,6 (50,65,65,70). Next was Leg press (which was finally open) for 4x8,8,6,6 (530,540,550,560). Now was time for calf work. First was standing calf raises for 3x8,8,6 (225,225,240), then seated calf raises 3x8,6,6 (170,170,175). I then stretched before heading home to down a protein shake and creatine along with a piece of brownie and whip cream. Overall I was very pleased with how my right knee has been responding I feel like it is almost back to 100%. The big test comes Saturday when I do back squats. Ill test it out to see if I can hit some heavier weights.

2/12:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping ErgoAminos. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a crucial sweat. Time to get ready for boulder shoulders tonight.

[Jdot5]

2/12:
Headed to the gym today and drank 8oz of ErgoAminos preworkout. Got the the gym and grabbed my jug that had some more Ergoaminos in it and it was time to warmup before hitting the power rack. Today was Boulder shoulders day. First up was standing BB military press for 4x10,9,7,7 (130135,140,140). Next was Arnold press. I did 4x10,8,8,6 (55,60,60,65). Afterwards was reverse pec deck for 4x10,9,8,7 (140,140,150,150). BB front raises followed for 4x10,8,8,8 (50,60,60,60). Smith machine upright rows was next for 4x10,9,8,7 (115,115,120,120). Last was cable Lat raises. I did them a little different this week. I used a different machine and plus there was no rest between sets. I would do my right arm for reps then left arm for reps then next set would immediately start. I did 4x10,10,8,8 (20,20,25,25). I then stretched and headed home to do some ab circuit for 3x30: crunches, lying leg raises, oblique crunch and bicycle crunch. I downed a protein shake with creatine then punished some spaghetti and Italian sausage 30 mins later. Gotta recover fast with full body compound assault in the morning.

[Jdot5]

Woke up this morning and ate a scoop of whey with a cup of oats. About 45 mins later, I downed some an EAS preworkout before heading to the gym. Had some Ergonaminos already mixed in my jug. I warmed up with my sweats on then afterward, shed the sweats and headed to the power rack. Today was full body assault. First up was squats. After 3 warmup sets, the knee check out just fine so it was time to work. First set I put on 235 and knocked out 8 reps. Second set I put 245 on the bar and again knocked out 8 reps. Third set I put 255 on the bar and again hit 8 reps. Last set I put 265 on the bar and got 6 reps. I was stoked because it was the best my knee has felt in months I feel like I'm almost fully recovered. I used that wave of momentum to do DB bench press. I did 4x8,8,6,5 (90,95,100,100). Next was power cleans which I did for 4x5,5,5,4 (195,200,205,210). Next was pull ups for 2x8,7 then chin-ups for 2x8,6. Last was RDLs for 4x8,8,6,5 (235,240,245,250). I then did some ab work. First was hanging knee raises and oblique knee raises for 3x12. Then came cable side bends (32.5) and cable crunch (57.5) for 3x15. I then downed a protein shake and ate a half cup of white rice. Now time to rest up and enjoy the weekend. Back at it on Monday morning with cardio.

[Jdot5]

2/14:
Did a progress check in. Weighed in and 195.2 lbs fasted in the morning. also got some progress shots in as well.





Enjoyed some Maggianos last night for dinner where i crushed some Lasagna as well as some brownies and ice cream for dessert

2/15:
Woke up this morning and knocked out 20mins of cardio while sipping ErgoAmino. Worked a good pace but no sweat broken. Tonight I have back and biceps. Also the rep ranges for all exercises for this phase of the workout regiment will be in the 10-12 range. Time to really put in work

[Jdot5]

2/15:
Took a scoop of SuperPump and it was off to the gym. I grabbed my jug with ErgoAminos and after a brief warmup, it was time to work. Today was back and biceps. First up was reverse grip BB rows for 4x12,11,10,10 (205,205,210,210). Next was Lat Pulldowns for 4x10,10,8,8 (130). Ill need to lower the weight a bit next week so I can hit higher numbers. T-Bar rows was next for 4x11,11,10,10 (190,190,195,195). Upright rows followed for 3x12,11,10 (70,70,80). Cable rows immediately followed for 3x12,10,10 (95,100,100). Reverse pec deck was next for 3x10,11,10 (130,120,120). BB shrugs was last to complethe the back portion for 3x11,10,8 (235). Now was time for biceps. First up was standing BB curl for 4x12,12,10,8 (75,80,85,90). Next was DB Hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,10,9,10 (60,65,65,60). I then stretched before heading home and downing a protein shake along with a hersheys cookies n cream bar my wife got me for Valentines day.

2/16:
Woke up, threw on some sweats, and knocked out 20 mins on the treadmill while sipping ErgoAminos. After warming up for 5 mins, i did 5 mins at level 6.0, 5 mins at level 6.5, and 5 mins at level 7.0. I broke a heavy sweat. Got chest, shoulders, and triceps tonight. Interested to see what my bench numbers will look like with the new rep scheme

[Jdot5]

2/16:
Took a scoop of superpump and it was off to the gym. After a brief warmup, it was time to put in lots of work (good thing I had my ErgoAminos to sip on between sets). Today was chest, shoulders, and triceps. First up was BB bench press. First set I put 215 on the bar but was only able to hit 10 reps. Second set I stayed at 215 and only mustered 8 reps. Third set I went down to 205... but only got 10 reps. Last set I stayed at 205 and only hit 8 reps. It definitely bruised my confidence a bit because I had higher expectations for my performance on the bench but ill do better next week. Next was incline BB bench for 3x10,10,7 (165,165,170). DB military press was next for 4x12,11,10,10 (50,55,55,55). Standing lat raises was next for 3x12 (20,25,25). Since the weighted belt was finally free, I then did a superset of dips 4x10 (25) and db front raises 3x12,10,10 (25,30,30). Next was a superset of pec ceck 3x12,10,9 (160,165,165) and cable kickbacks 4x12 (20,20,25,30). Last was a superset of overhead cable extensions 4x12,10,9,8 (50) and straight bar pushdowns 4x12,8,8,8 (65,65,65,60). I then stretched before heading home to take a protein shake and creatine with 3/4 cup of rice.

2/17:
Off day today. Body isnt sore at all thanks goodness. Reffing floor ball tonight to contribute to the Arnold funds. Back to the grind on Thursday for Leg day

[Jdot5]

floorball games were good last night. Both games were close and action packed. No cardio or abs this morning. Making sure the body is primed and ready for leg day today. Eager to see how things go with Deads and front squats with the new rep scheme

[Jdot5]

2/18:
took a sample of Grenade .50 caliber preworkout and then it was off to the gym. I warmed up, grabbed my jug full of ErgoAminos and then it was off to the platform. Today was leg day and I was eager to see how things would play out. First up was deadlifts. I did 3 warmup sets then it was time to pull. First up was 355 which i got for 12 reps. Second and third set I did 360 and got 10 reps. Last set I did 365 for 8 reps. Next was front squats. First set I did 135 for 12 reps. Second set i stayed at 135 but only got 10 reps because i was starting to lose grip. Third and fourth set i did 140 for 10 reps. Next was leg press for 4x12,11,10,10 (500,510,510,510). I then did a superset of lying leg curls 4,12,12,12,10 (100,100,105,110) and leg extensions 3x12 (120,130,140). It was the first time in a while i did leg extensions with both legs and feel like my knee is getting way better. Standing calf raises was next for 3x12,12,10 (195,195,210). The seated calf raises was occupied so i substituted leg press calves for 3x12 (470,480,490). I then stretched before heading home and downing a protein shake with creatine and 3/4 cup of rice.

2/19:
Boulder shoulders tonight. Gotta get these delts to grow. Legs feels pretty good even after yesterdays sessions. Will see how it responds tomorrow when I do squats n power cleans

[Jdot5]

2/19:
Took a sample of H-vol and it was off to the gym. Grabbed my Ergoaminos in my jug, then after a brief warmup, it was time for work. Today was Boulder shoulders and it is the body part I need to bring up most. First up was standing military press for 4x10,11,8,8, (125,125,130,130). Next was seated db Arnold press for 4x12,11,9,9 (50,50,55,55). Reverse pec deck was next for 4x12,12,11,10 (120,120,130,130). BB front raises was next for 4x12 (40,50,50,50). Smith machine upright rows soon followed for 4x12,12,11,10 (105,105,110,110). Last was cable Lat raises for 4x12,12,10,10 (12.5,12.5,17.5,17.5). Afterwards I downed a protein shake and creatine then punished some spaghetti and Italian sausages about an hour later. Quick turnaround with full body workout tomorrow.

[Jdot5]

Woke up and ate a scoop of protein and a cup of oatmeal. 30 mins later, I left for the gym and Took a can of vpx starburst preworkout. I got the the gym before realizing I left my Ergoaminos as home :-(. I warmed up before heading to the power rack. Today was full body workout. First up was squats. I did 3 warmup sets before going live. First was 225 which I powered through for 12 reps. Second set was 230 for 12 reps. Third set I did 235 for 10 reps. Last set I stayed at 235 and I hit 11 reps. Next was db bench presses. I did 4x12,11,10,8 (75,80,80,80). Afterwards was power cleans. First set was 200 for 5 reps. Second set was 205 for 5 reps. Third set was 210 for 4 reps. I was mad I didn't hit 5 then so I locked in 4th set n made sure I hit 210 for 5 reps. I then did BB rows for 4x12,10,10,8 (175,180,180,185). I wanted to do RDL but I wasn't feeling it so I decided to end the workout then. Going forward next week, I'll be adding in deadlifts, either sumo or deadlifts with both hands with an overhand grip. I then downed a protein shake with creatine and 3/4 cup of rice. Now time to relax and recover. May do some cardio tomorrow morning since our game isn't tomorrow

[Jdot5]

simple morning. just 20 mins on the elliptical while sipping ErgoAminos. No sweat was broken but still had a productive session. Back and Bis tonight

[Jdot5]

2/22:
Took a can of VPX starbust flavored pre-workout and it was off to the gym. I warmed up before it was time to work. Today was back and biceps. First up was reverse grip rows for 4x12,10,10,8 (205,210,210,215). Next was Lat pulldows for 4x12,10,10,10 (125,125,125,130). Straight arm pulldown followed for 3x12 (40,40,45). Afterwards was upright rows for 3x12,11,10 (70,80,80). Next was BB shrugs for 3x12,11,10 (235). Reverse peck followed for 3x12,10,9 (130,130,140). Cable rows was next for 3x12,11,9 (100,100,105). Now was time for biceps work. First up was BB curls. i meant to put 80lbs initially but my math ended up being off and i put on 90 for my first set and hit 12 reps (i didnt realize i did this until after the first set). Second set i stayed at 90 and did 11 reps. Third set i did 95 for 10 reps. Last set i did 95 for 8 reps. Next was db hammercurls for 4x12,10,10,8 (35,40,40,40). Last was hammer strength preacher curls for 4x12,10,10,7 (60,60,65,65). I then stretched before heading home and taking a protein shake with creatine along with a taco and a piece of potato.

2/23:
Woke up this morning and ran 20 mins on the treadmill. I did a 4 min warmup, 6.0 for 4 mins, 6.5 for 4 mins, 7.0 for 4 mins and 7.5 for 4 mins. I broke a heavy sweat so i made sure to drink my ErgoAminos every 5 mins. Tonight is chest, shoulders, and tris

[Jdot5]

2/23:
took a can of VPX starblast preworkout n it was off to the gym. I grabbed my jug of Ergoaminos and I warmed up before heading to the weights. Today was chest, shoulders, and triceps. First up was bench rpess. First set was 205 for 12 reps. Second set was 210 for 11 reps. Third set i went up to 215 but only hit 8 reps. Last set i went back down to 210 and only got 8 reps again. Next week ill have to be more patient and not to jump the weight to 215 so fast. Next was incline bench for 3x12,10,10 (160,165,165). Next was dips for 4x12,10,10,8 (25,25,30,30). Now was time for seated db military press. I did 4x12,10,10,8 (55,60,60,60). Next was db lat raises for 3x12,12,10 (25,25,30). Next was db front raises for 3x10 (25). Next was pec deck for 3x12,8,9 (165,170,165). Now was time for triceps. First up was cable kickbacks for 4x12,12,10,10 (25,30,35,35). Next was tricep pushdowns with an angled bar for 4x12,12,10,10 (60,65,70,70). Last was overhead extensions with an angled bar for 4x12,12,10,10 (47.5,52.5,57.5,57.5). I then stretched and went home before downing a protein shake with a baked potato

2/24:
Off day today. gotta ref floor ball tonight. Leg day tomorrow

[Jdot5]

LEG DAY TODAY! Time to put in some work on deadlifts and front squats (and the rest of the workout)

[Jdot5]

Took a scoop of EAS pre workout and it was off to the gym. Warmed up, grabbed my jug full of ergoaminos and it was grow time. Today was leg day. First up was deadlifts. First set was 360 for 12 reps. Second set was 365 for 10 reps. Third set I stayed at 365 but struggled to 8 reps. Last set I stayed at 365 and mustered only 8 reps. I wanted to hit 365 for at least 2 sets of 10 but fell a bit short but I'll definitely hit it next week. Next was front squats. First set was 140 for 10 reps. Second set was 140 for 10 reps. Third set I only hit 145 for 8 reps. Last set I stayed at 145 and didn't leave the power rack until I got 10 reps. Next was leg press for 4x12,12,10,12 (510,520,530,530). I then did a superset of lying leg curls 4x12,12,11,10 (105,105,110,110) and leg extensions 3x12,10,10 (140,145,145). Last was a superset of seated calves 3x11,9,8 (160) and standing calves 3x12,10,12 (180,195,180). I then stretched before heading home and downing a protein shake and eating a slice of brownie. Quick turnaround with Boulder shoulders at 430 tomorrow morning.

[Jdot5]

Didnt get fully asleep until 12ish (got in bed 1015) then the alarm came on full blast at 4am. Woke up and grabbed my protein shake with 3/4 cups of oats. Afterwards i threw on my sweats, grabbed my jug full of ErgoAminos. I guzzled some vpx starblast preworkout on the way. Once i got to the gym, I warmed up before heading to the power rack. Today was boulder shoulders day. First up was standing BB military press. First set i did 125 for 12 reps. Second set i did 130 for 10 reps. Third set i did 130 for 9 reps. Fourth set I did 130 for 8 reps. Next was seated Arnold presses. First set was 50 for 12 reps. Second set was 55 for 11 reps. Third set was 55 for 10 reps. Last set was 60 for 8 reps. Next was BB front raises for 4x12,12,11,10 (50,50,60,60). Next was reverse pec deck for 4x12,12,12,10 (100,105,115,120). *i used a different machine than I normally used but ill be going back to my regular machine or substituting another exercise to hit rear delts (suggestions welcomed). Smith machine upright row followed for 4x12,12,10,10 (105,110,115,115). Last was cable lat raises for 4x12 (20,20,25,25). I then stretched before rushing home and downing a protein shake. 40mins later I ate eggs, bacon, and a protein pancake. Time to rest and recover with the full body compound assault tomorrow. Looking for big things with squats and power cleans. May even throw in some sumo deadlifts for good measure

[Jdot5]

Woke up this morning and immediately downing a protein shake mixed with 3/4 cup of oats. After getting dressed I grabbed my gym bag, my jug full of ErgoAminos, and headed to the gym. On the way I downed a can of VPX starblast preworkout. Got to the gym and did a dynamic warmup before heading to the power rack. Today was full body compound assault. First up wa a date with squats. My hip flexors were a bit tight during warmups but luckily started getting looser as things progressed. First set was 235 which I did for 12 reps. Second set was 240 for 10 reps. Next set was 240 for 10 reps. Last set I put 145 on the bar. I made sure to hit 10 reps before I racked the weights no matter how long the set took. Next was db bench. First set was 80 for 12 reps. Second set was 80 for 11 reps. Third set I did 85 for 9 reps. Last set I did 85 for 8 reps. I'll be sure to hit 85 for Atleast 10 next week. Power cleans was next. During warmups I realize the bar I was using was really loose so immediately switched bars. First set was 205 for 5 reps. Second set was 210 for 5 reps. Third set was 215 which I got 5 reps. Last set was 220 and I wanted 5 but came up a bit short with just 3 (I'll get it next time). Last was t-bar rows. I did 4x12,11,10,8 (195,195, 200, 200). Time was running short so no time for any deadlift variations this week. I immediately dashed home after stretching and downed a shake with a little bit of rice. Now time to make a day trip to northern va to celebrate my wife's grandmas birthday. Suppose be hitting old country buffet for lunch so I'll be sure to take a GDA before punishing some food (will take some pics as well).

[Jdot5]

Pics of Saturday buffet Gainz:

[Jdot5]

2/28:
Woke up this morning and checked my weight. clocked in at 199.2. was able to take progress pics as well.

[Jdot5]

woke up this morning and knocked out 20 mins on the elliptical while sipping ErgoAminos. was able to break a mild sweat. Because its Arnold week (FInally), ill have to shake things up a bit. Today I'll be doing back and triceps today and will be including deadlifts. Tomorrow is legs, Wednesday morning is chest and biceps, and then Thursday morning is boulder shoulders before I make the 7 hour drive to columbus.

[Jdot5]

2/29:
took a sample of assault and it was off to the gym. I grabbed my jug full of ErgoAMinos n then warmed up. Afterwards I headed to the olympic platform because today was back and triceps day but deadlifts were included today. First up was deadlifts. After 3 warmup sets, it was time for the real work to begin. First set was 365 which i pounded out 10 reps. Next set I went up to 370 and knocked out 9 reps. Third set I did 375 and eeked out 8 reps. Last set i stayed at 375 but was so gassed that I was done after 5 reps. I really gotta work on my endurance for deadlifts. Next up was Lat pulldowns which i did for 4x10,10,8,8 (125,130,135,135). Reverse BB rows was next for 4x10,10,6,8 (210,210,215,215). I then did DB rows which I hadnt done since october. I did 4x10,10,10,8 (55,60,65,70). Now was time for tricep work. First up was close grip bench for 4x10,10,8,7 (175,185,195,195). Next was pushdowns for 3x10,10,8 (70,75,80). Last was overhead cable ext for 3x10,9,7 (57.5,62.5,62.5). I then did some core work. First up was hyperextensions 3x15 (45) with hanging knee raises 3x15. I then did cable side bends 3x15 (32.5) and cable crunch 3x15 (57.5). I then stretched before heading home n downing a protein shake and creatine along with a slice of pound cake

3/1:
Woke up and did 20 mins on the treadmill. I sipped on ErgoAminos every 5 mins. First was a warmup of 5 mins followed by 5 mins at 6.0, 5 mins at 6.5 and 5 mins at 7.0. I took it easier today than normal because I have legs tonight. Got Squats, Front squats, Good Mornings and BB step ups. Gonna be a doozy

[Jdot5]

3/1:
Took some preworkout and it was off to the gym. Grabbed my jug full of ErgoAminos, warmed up and was ready for what was suppose to be an epic leg day. First up was squats. I did 3 warm up sets before it was go time. First set was 245 which i blasted through for 10 reps. Second set i put 255 on the bar. I got to 8 reps and was feeling a bit exhausted and had even stepped forward about to rack the weight then I was like screw that and knocked out 2 more reps to hit 10. Third set is when everything got derailed. I put 265 on the bar and after my second rep, my lower back got really tight on me. I rolled on a foam roller to try loosening it up and even lowered the weight back down to 255. Things felt better temporarily after 4 reps but when i attempted the 5th rep, but a quarter of the way down, I knew my lower back would collapse if i went down any further so i came back up and ended my session with squats. At this point due to my lower back, the workout got turned upside down. Front squats, good mornings, leg presses, and BB step ups all had to be cancelled. I was able to do leg extensions for 4x10,10,8,8 (145,150,155,155). I then did lying leg curls for 4x10,8,10,10 (105,105,100,100). I next did tr-x squat circuit for 4x10 of each exercise (squats, 1-leg squats, wide leg squats). I then did calf work. First was seated calves for 3x10 (150,160,160). Last was standing calves for 3x10 (180,195,195). Afterwards i stretched before heading home and downing a protein shake with creatine and 3/4 cup of rice. I was disappointed at what happened today mostly because there was a lot of things I could have done to prevent the injury from happening but let my pride get the best of me.

3/2:
With the back still sore and tender, chest and biceps was not an option this morning. Instead I rested in bed. Its starting to feel a bit better but far from normal. Tomorrow morning workout before the trip is up in the air at this point. Will have to see how the back feeling but if its not healed, ill have to do chest, shoulders, and biceps at the Animal ABC on Saturday night

[Jdot5]

No gym today due to the back needing more rest. I woke up at 6 and we got on the road at good time. We got here in Columbus and ate lunch n now to get ready for tonight. Tomorrow is expo day :-)

[Jdot5]

recap of the past few days.
Was at the Arnold Fri-Sun and had a blast. my wife ended up getting a pic with Arnold Friday morning so we were pretty stoked about that. Was able to get alot of cool stuff from the Arnold (will post pics sometime during the week when we unpack everything). I was disappointed that the back injury prevented me from attending the Animal ABC. i also managed to catch a cold the moment I got back home Sunday night but overall was a fun weekend.

3/7:
Woke up and drank a protein shake and ate a banana. shortly afterwards, I left for the gym while downing a VPX starblast Bang energy drink. I got to the gym, grabbed my jug full of ErgoAminos, then warmed up. Afterwards I headed to the bench press to get chest and biceps day started. First was incline db press for 4x10,10,8,8 (75,80,90,90). Next was BB bench press for 3x9,6,7 (215,215,205). Chest dips were next for 3x18,15,14. After was a superset of high cable cross over 3x10,8,8 (35,40,40) and low cable cross over 3x10,10,8 (30,30,35), Now was biceps time. First up was BB curls for 4x10,8,8,6 (95,100,100,105). Then came hammerstrength preacher curls that had a drop set after each set. I did 4x10,8,8,8 (70) followed by a dropset of 4x10,10,8,8 (45). Afterwards I did the stairclimber for 20 mins. It was definitely rough (especially with a cold) but i pushed through. I then stretched, did some foamwork, then rushed home and ate eggs and a protein pancake.

3/8:
No cardio today since my body still battling a cold. Will be doing Boulder Shoulders tonight