T/K World Warrior Part II

[TypeNirvash]

I totally forgot how much volume you normally throw into your mix. Fuark, man. I dunno how you do it.

How long do your workouts normally take?

Day 3

A bit of a late Day 3 post. Met up with my sparring partner at around 2PM, and headed to the gym. Began with some very light work. Transitioned to head movement drills, and then offense/defense drills before finally running through some live sparring.

Workout:
Heavy Bag: 3 X 4 Min Rounds (45 Second Breaks)
Head Movement Drills: 4 X 3 Min Rounds (45 Second Breaks)
Offense/Defense Drills: 2 X 3 Min Rounds (45 Second Breaks)
Live Spar: 3 X 3 Min Rounds (45 Second Breaks)
Technical Spar: 2 X 3 Min Rounds (45 Second Breaks)
Live Spar: 2 X 3 Min Rounds (45 Second Breaks)

Nutrition:
1,509 Calories
173g Protein
72g CHO
54g Fat

A little on the low side, but hey, I'm going to make up for that today in the afternoon.

[klaximilian]

I totally forgot how much volume you normally throw into your mix. Fuark, man. I dunno how you do it.

How long do your workouts normally take?

I like volume!

Rest times are usually short (60 seconds max) but I had plenty of time to screw around yesterday so I took about 90 mins for this one. I had 2.5 hours between training sessions so I just stuck around and got a workout in. Got a meal afterwards, and got back with plenty of time to spare.

Day 3

A bit of a late Day 3 post. Met up with my sparring partner at around 2PM, and headed to the gym. Began with some very light work. Transitioned to head movement drills, and then offense/defense drills before finally running through some live sparring.

Workout:
Heavy Bag: 3 X 4 Min Rounds (45 Second Breaks)
Head Movement Drills: 4 X 3 Min Rounds (45 Second Breaks)
Offense/Defense Drills: 2 X 3 Min Rounds (45 Second Breaks)
Live Spar: 3 X 3 Min Rounds (45 Second Breaks)
Technical Spar: 2 X 3 Min Rounds (45 Second Breaks)
Live Spar: 2 X 3 Min Rounds (45 Second Breaks)

Nutrition:
1,509 Calories
173g Protein
72g CHO
54g Fat

A little on the low side, but hey, I'm going to make up for that today in the afternoon.

Super Low Cal - wowzers. How do you feel with your workouts on UD2? Has it gotten easier? I remember it being a huge grind each workout...

Still on that Yohimbine HCL?

[klaximilian]

12/1/16

11/30 Macros

Calories: 3,444
Fat: 38g
Carbs: 542g
Protein: 243g

AM Weigh-in: 197 lbs (+3)

warm-up:

Foam Roll
Agile 8

exercise 1: Unilateral Leg Press (BFR)

10 x 90 lbs
12 x 95 lbs
12 x 95 lbs
12 x 95 lbs
10 x 90 lbs

exercise 2: Leg Extensions (BFR)

10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

*Doctor told me today to lay off of these for another 6 months in fear to stretching the graft. Only closed-chain knee flexion movements.

exercise 3: Squats (BFR)

10 x 95 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

I ran out of time today and had to run to my appointment for my 6 month checkup. Doing well - doctor is really pleased with my recovery and urges me to remain patient. He said I look better than most patients at 6 months, although I call bullchit. LOL. I'm about 7-8 weeks behind the average for when patients beginning jogging.

I told my doc about Squats and he was pleased that I could do them with no pain. He urged me to continue and listen to my body, and suggested that if I can continue to do strength and mass building exercises, I will I see great strides with knee comfort, functionality, and ultimately regain the mass back in my leg if not more.

Basically he said I'd feel normal sooner than later.

Yay

[gbullock32]

I ran out of time today and had to run to my appointment for my 6 month checkup. Doing well - doctor is really pleased with my recovery and urges me to remain patient. He said I look better than most patients at 6 months, although I call bullchit. LOL. I'm about 7-8 weeks behind the average for when patients beginning jogging.

I told my doc about Squats and he was pleased that I could do them with no pain. He urged me to continue and listen to my body, and suggested that if I can continue to do strength and mass building exercises, I will I see great strides with knee comfort, functionality, and ultimately regain the mass back in my leg if not more.

Basically he said I'd feel normal sooner than later.

Yay

Why jog when you can squat?

[TypeNirvash]

I like volume!

Rest times are usually short (60 seconds max) but I had plenty of time to screw around yesterday so I took about 90 mins for this one. I had 2.5 hours between training sessions so I just stuck around and got a workout in. Got a meal afterwards, and got back with plenty of time to spare.

Fuark, I don't think I even fully recover from lifts in 60 seconds... Ever.

Super Low Cal - wowzers. How do you feel with your workouts on UD2? Has it gotten easier? I remember it being a huge grind each workout...

Still on that Yohimbine HCL?

Kicked Yohimbe out of the routine a while ago. Especially because I'm not trying to cut right now, I don't think that Yohimbe is really necessary. I know it sounds weird doing UD 2.0 to bulk, but I really like getting to chow down all day on Fridays. It's kind of nice knowing that it's a whole day of eating. On top of that, it's really nice to be able to go out with friends and not have to worry about what I'm eating too much-if at all. So I really dig that aspect of the diet.

As far as how I feel, upping the carbs definitely makes the workout go by much more easily. On top of that, I'm not really hitting the same amount of volume. I think that UD 2.0 called for about 6 sets of 15, and two workouts back to back that were the same. This is broken up between U/L and it's WAY less strenuous I think I could really get used to this.

12/1/16

11/30 Macros

Calories: 3,444
Fat: 38g
Carbs: 542g
Protein: 243g

AM Weigh-in: 197 lbs (+3)

warm-up:

Foam Roll
Agile 8

exercise 1: Unilateral Leg Press (BFR)

10 x 90 lbs
12 x 95 lbs
12 x 95 lbs
12 x 95 lbs
10 x 90 lbs

exercise 2: Leg Extensions (BFR)

10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

*Doctor told me today to lay off of these for another 6 months in fear to stretching the graft. Only closed-chain knee flexion movements.

exercise 3: Squats (BFR)

10 x 95 lbs
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

I ran out of time today and had to run to my appointment for my 6 month checkup. Doing well - doctor is really pleased with my recovery and urges me to remain patient. He said I look better than most patients at 6 months, although I call bullchit. LOL. I'm about 7-8 weeks behind the average for when patients beginning jogging.

I told my doc about Squats and he was pleased that I could do them with no pain. He urged me to continue and listen to my body, and suggested that if I can continue to do strength and mass building exercises, I will I see great strides with knee comfort, functionality, and ultimately regain the mass back in my leg if not more.

Basically he said I'd feel normal sooner than later.

Yay

Though I am really jealous of your caloric intake...

Also, that's some awesome news you heard dude Looks like the prognosis on the knee is starting to get better and better. Glad to know that you're gonna' be back to normal in no time. Although, honestly, it almost seems like you're already there. In leaps and bounds, dude! Leaps and bounds!

Day 4:



Ran through the final workout before "depletion today". It's structured way differently than Lyle calls for. I ended up blasting through the workout on 0 calories, which was unintentional... Though the 700mg of caffeine definitely helped.



Dark Hado Workout:
Deadlifts: 315x15, 335x15, 345x15, 345x15
Leg Press: 450x15, 540x15, 540x15, 540x15
Leg Extensions: 180x15, 200x15, 200x15, 200x15
Bench Press: 225x15, 225x15, 225x15
Machine Flyes: 165x15, 165x15, 165x15, 165x15
Muscle Ups w/Pull Up Superset: 10/5, 8/10, 3/10, 2/10
Cable Reverse Flyes: 40x15, 40x15, 40x15, 40x15
Side Lateral Raises: 25x15, 25x15, 25x15, 25x15

Cardio:
Footwork Drills: 3 x 3 Minute Rounds (1 Min Break)
Heavybag: 5 x 4 Minute Rounds (1 Min Break)
Head Movement Drills: 3 x 5 Min Rounds (1.5 Min Break)
Shadowboxing: 2 x 4 Min Rounds (1.5 Min Break)
Jab Drills: 2 x 3 Min Rounds (1 Min Break)

Nutrition:
TBA


Little bit of food pr0n I missed from yesterday:

Spoiler!

Quick Back Shot

Spoiler!

[klaximilian]

Fuark, I don't think I even fully recover from lifts in 60 seconds... Ever.

Well, neither am I. Lol...

Kicked Yohimbe out of the routine a while ago. Especially because I'm not trying to cut right now, I don't think that Yohimbe is really necessary. I know it sounds weird doing UD 2.0 to bulk, but I really like getting to chow down all day on Fridays. It's kind of nice knowing that it's a whole day of eating. On top of that, it's really nice to be able to go out with friends and not have to worry about what I'm eating too much-if at all. So I really dig that aspect of the diet.

UD2 Bulk sounds interesting. I probably couldn't do it, but the thought of having a one day free-for-all is enticing.

As far as how I feel, upping the carbs definitely makes the workout go by much more easily. On top of that, I'm not really hitting the same amount of volume. I think that UD 2.0 called for about 6 sets of 15, and two workouts back to back that were the same. This is broken up between U/L and it's WAY less strenuous I think I could really get used to this.

Makes sense. The lack of carbs/glycogen is what made UD2's standard set up so miserable.

Though I am really jealous of your caloric intake...

I'll enjoy it for now, but it's not as fun as eating to just maintain size and lift for strength. I get to eat a little less, but I'm far less restrictive on what I eat. When I cut or bulk hard, I get a little meticulous.

Also, that's some awesome news you heard dude Looks like the prognosis on the knee is starting to get better and better. Glad to know that you're gonna' be back to normal in no time. Although, honestly, it almost seems like you're already there. In leaps and bounds, dude! Leaps and bounds!

It's been a good week - and that would be an understatement.

Day 4:


Ran through the final workout before "depletion today". It's structured way differently than Lyle calls for. I ended up blasting through the workout on 0 calories, which was unintentional... Though the 700mg of caffeine definitely helped.



Dark Hado Workout:
Deadlifts: 315x15, 335x15, 345x15, 345x15
Leg Press: 450x15, 540x15, 540x15, 540x15
Leg Extensions: 180x15, 200x15, 200x15, 200x15
Bench Press: 225x15, 225x15, 225x15
Machine Flyes: 165x15, 165x15, 165x15, 165x15
Muscle Ups w/Pull Up Superset: 10/5, 8/10, 3/10, 2/10
Cable Reverse Flyes: 40x15, 40x15, 40x15, 40x15
Side Lateral Raises: 25x15, 25x15, 25x15, 25x15

Cardio:
Footwork Drills: 3 x 3 Minute Rounds (1 Min Break)
Heavybag: 5 x 4 Minute Rounds (1 Min Break)
Head Movement Drills: 3 x 5 Min Rounds (1.5 Min Break)
Shadowboxing: 2 x 4 Min Rounds (1.5 Min Break)
Jab Drills: 2 x 3 Min Rounds (1 Min Break)

Nutrition:
TBA


Little bit of food pr0n I missed from yesterday:

Spoiler!

Quick Back Shot

Spoiler!

Nice workout and awesome back gains, you sick Kent. I nearly threw up in my mouth while reading that you DL 345 x 15 for two sets. Fuark....

[klaximilian]

Some early morning goodness. The little guy got up early so I had to cut this one short, but will finish it up when I get home.

12/1 Macros

Calories: 3564
Fat: 47g
Carbs: 542g
Protein: 265g

----

12/2/16


(Part 1 of 2…)

exercise 1: Inverted Rows (warm-up)

20 x BW
20 x BW
20 x BW
20 x BW

exercise 2: Pull-ups

15 x BW
15 x BW
15 x BW
15 x BW

exercise 3: Seated Band Rows w/ Hammer Grip

20 x 150 lbs
20 x 150 lbs
20 x 150 lbs
20 x 150 lbs

exercise 4: Hammer Curls

20 x 15 lbs
20 x 15 lbs
20 x 15 lbs
20 x 15 lbs

exercise 5: Banded Face Pulls

20 x 80 lbs
20 x 80 lbs
20 x 80 lbs
20 x 80 lbs

[themonkay]

That's a lot of reps on everything Klax.

Dafak you gotta make me feel like a lazy ass for?

@Type
I used UD2 for bulking last year for a little bit. It was mainly a convenience thing since I had gotten so busy with work,studying,& lifting, that eating enough became a chore. The carb up days were definitely glorious though. In my experience, the results didn't differ too much from a standard surplus,although I only did it for like 5-6 weeks, so it's tough to gauge what variables affected what.

Interested to see how it plays out for you.

[klaximilian]

That's a lot of reps on everything Klax.

Dafak you gotta make me feel like a lazy ass for?

Haha - I'm starting higher just to reintroduce myself to the weights. I'd rather not push too heavy yet and strain since I've been out of the game for couple months. Also want to try and get my work capacity up quickly so I can really hammer our heavier sets in the near future. High rep, low rest work is a nice transition into the brutal assault I'm about to put on the body.

Knee is a little tired, slightly swollen today. This Saturday is going to be a rest day. I'll be doing the Big-3 tomorrow, along with some arm work. Cuz arm work is the GOAT.

#teenagebro #curlsinsquatrack

@Type
I used UD2 for bulking last year for a little bit. It was mainly a convenience thing since I had gotten so busy with work,studying,& lifting, that eating enough became a chore. The carb up days were definitely glorious though. In my experience, the results didn't differ too much from a standard surplus,although I only did it for like 5-6 weeks, so it's tough to gauge what variables affected what.

Interested to see how it plays out for you.

Curious to see these results as well. I'd imagine it works about the same, just you get to have a glorious free for all each week.

[TypeNirvash]

Well, neither am I. Lol...

UD2 Bulk sounds interesting. I probably couldn't do it, but the thought of having a one day free-for-all is enticing.

Makes sense. The lack of carbs/glycogen is what made UD2's standard set up so miserable.

I'll enjoy it for now, but it's not as fun as eating to just maintain size and lift for strength. I get to eat a little less, but I'm far less restrictive on what I eat. When I cut or bulk hard, I get a little meticulous.



It's been a good week - and that would be an understatement.



Nice workout and awesome back gains, you sick Kent. I nearly threw up in my mouth while reading that you DL 345 x 15 for two sets. Fuark....

Actually, it's a one day free for all with a whole weekend of 20% above TDEE. So it's surprisingly solid for a set up. So far, it's definitely been treating me very well. REALLY enjoying this.

That's a lot of reps on everything Klax.

Dafak you gotta make me feel like a lazy ass for?

@Type
I used UD2 for bulking last year for a little bit. It was mainly a convenience thing since I had gotten so busy with work,studying,& lifting, that eating enough became a chore. The carb up days were definitely glorious though. In my experience, the results didn't differ too much from a standard surplus,although I only did it for like 5-6 weeks, so it's tough to gauge what variables affected what.

Interested to see how it plays out for you.

Yeah I don't think it's going to be too different than what normal bulking is like, but I like the reduced frequency, the friday free for all, and the way that weekends are set up. Plus, I'm hoping that I don't net large weight gains from it. But we'll see.

Day 6

Today's the big day. The "power" workout. Once again, I've sort of diverted from Lyle's allotted work out. And that's mainly because I'm not a fan of antagonist sets. I prefer to just go through every muscle group one at a time in order to ensure that the workout happens as efficiently as possible.

That being said, I want to point out that I haven't trained single reps in a couple of months. I know that I'm not nearly at the same level of strength as I'd once been, so I did my best to be VERY conservative with the numbers. I was surprisingly pleased with the results, but for the sake of being safe, I did not push further than I felt I could handle. Most of the weight went up without a hitch, and it was a nice bit of motivation for what is to come, I'd think.

I would say that my only real qualm was the dead lift. It's a lift that's always kind of lagged behind my others. 405 did not feel quite as easy as the rest of my single rep sets for any other workout.


Workout:
Squats: 275x5, 315x5, 355x3, 375x1, 395x1
Deadlifts: 315x5, 365x3, 385x1, 405x1
Leg Extension: 185x10, 195x10, 205x10
Hamstring Curls: 165x10, 165x10, 165x10, 165x10
Seated Calf Extension: 280x12, 280x12, 280x12
Bench Press: 225x5, 275x3, 285x1, 305x1
Machine Flyes: 165x10, 185x10, 205x10 215x10
OHP: 135x5, 155x5, 175x1, 185x1
Side Lateral Raise: 35x8, 35x8, 35x8, 35x8
Pull Ups: 10, 10, 10, 10
Chin Ups: 10, 10
Single Arm Cable Rows: 80x10, 90x10, 100x10
Reverse Cable Flyes: 45x12, 45x12, 45x12, 45x12
Hanging Leg Raises: 10, 10, 10, 10
Dragon Flags: 7, 5, 7
Cable Ab Crunches: 60x10, 60x10, 75x10
Dips: 10, 10, 10


Post workout shots:

Spoiler!

[klaximilian]

It's black shirt wearing season - or in other words I'm getting fluffy in the midsection and want to hide it.

12/4/16


12/4 Macros

Calories: 3125
Fat: 46g
Carbs: 424g
Protein: 266g



exercise 1: Back Squat

5 x 115
5 x 135
5 x 165
5 x 185
5 x 195

exercise 2: Deadlift

5 x 205
5 x 255
5 x 275
5 x 295

exercise 3: Bench Press

5 x 185 lbs
5 x 205 lbs
5 x 215 lbs
5 x 222.5 lbs

exercise 4: Overhead Press

5 x 95 lbs
5 x 115 lbs
5 x 125 lbs
5 x 135 lbs

exercise 5: Weighted Chins

5 x 50 lbs
5 x 60 lbs
5 x 70 lbs
5 x 75 lbs

exercise 6: Seated Hammer Curls

7 x 35 lbs
7 x 35 lbs
7 x 35 lbs
8 x 35 lbs

exercise 7 Overhead Single-Arm Tricep Extension

10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

exercise 8: 30˙ Incline Skull Crushers – *BFR*

30 x 65 lbs
20 x 65 lbs
20 x 65 lbs
20 x 65 lbs

exercise 9: Close Grip EZB Curls– *BFR*

20 x 65 lbs
15 x 65 lbs
15 x 65 lbs
5 x 65 lbs

exercise 10: EZB Reverse Curls

15 x 45 lbs
12 x 45 lbs
12 x 45 lbs
12 x 45 lbs

exercise 11: Banded Tricep Pressdowns

20 x 80 lbs
20 x 80 lbs
20 x 80 lbs
20 x 80 lbs

Also, here is my modified workout schedule. I decided to change it up a bit after I saw how my body responded after one week. Also added a dedicated shoulder day in there since well, my shoulders suck.

Monday: Rest/Soft Tissue/Cardio
Tuesday: Legs/Core
Wednesday: Chest/Triceps
Thursday: Legs/Core
Friday: Shoulders
Saturday: Back/Biceps
Sunday: Maximal Strength + Arms

[klaximilian]

12/6/16


12/5 Macros

Calories: 2715
Fat: 86g
Carbs: 308g
Protein: 188g

[quote]

exercise 1: Deficit Pushups (pre-exhaust)

40 x BW
30 x BW
25 x BW

exercise 2: Bench Press

10 x 185
10 x 185
8 x 185
7 x 185

*exercise 3: Incline DB Flyes - superset w/ Dips

10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs

*exercise 4: Dips - superset w/ Incline DB Flyes

15 x BW
15 x BW
15 x BW
15 x BW

exercise 5: Incline Squeeze Press

15 x 55 lbs
12 x 55 lbs
12 x 55 lbs
12 x 55 lbs

exercise 6: Overhead Single-Arm Tricep Extension

50 x 35 lbs (rest-pause)

exercise 7: 30˙ Incline Skull Crushers – *BFR*

30 x 65 lbs
20 x 65 lbs
20 x 65 lbs
20 x 65 lbs

exercise 8: Banded Tricep Pressdowns

20 x 80 lbs
20 x 80 lbs
20 x 80 lbs
20 x 80 lbs

Update on the training regimen again. I received word that I was getting an extra day to telecommute, so I moved my schedule around to what best works with that.

Monday: Rest/Soft Tissue/Cardio
Tuesday: Chest/Triceps
Wednesday: Back/Biceps
Thursday: Legs/Core
Friday: Shoulders
Saturday: Legs/Core
Sunday: Maximal Strength + Arms

Physique check, 1-2...

Look pretty good here, but again it's black shirt wearing season to hide the excess I've added.


Doesn't look too bad, but I'm blocking my spare tire with my arm.




OK - there it is. That's where the extra 20lbs have gone. LMAO.

Black shirts during bulking season FTW.

[TypeNirvash]

Jesus, Klax, even on a bulk you still look shredded. Not going to lie, I'm a little bit jelly lol. You have some very good proportions, too. I think that's a big part of it. But damn, man, mirin'. You still look insane


Macros on the 5th were a little low, though, yeah?

Day 8


Workout:
Bench: 135x15, 225x15, 225x15, 225x15
Machine Flyes: 165x15, 165x15, 165x15
Side Lateral Raise: 25x15, 25x15, 25x15
Dips: 12, 12, 12, 12, 12
Pull Ups: 12, 12, 12, 12, 12
Single Arm Cable Rows: 90x12, 90x12, 90x12, 90x12
Reverse Cable Flyes: 45x15, 45x15, 45x15
Superman Planks/Planks: 1 min/1 min, 1 min/1 min, 1 min/30 sec
Hanging Leg Raises: 12, 12, 12, 12
Cable Crunches: 65x15, 65x15, 75x15

Day 9


Boxing Workout:
Shadowboxing Combos: 4 Min Rounds (45 Sec Break)x 7
Waterbag: 4 Min Rounds (45 Sec Break)x 7
Mitt Work: 3 Min Rounds (45 Sec Break)x 8
Head Movement Drills: 3 Min Rounds (45 Sec Break)x 3
Shadowboxing: 3 Min Rounds (45 Sec Break)x 2

Workout:
Weird Squat Machine: 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15
Hamstring Curls: 110x15, 110x15, 110x15, 110x15, 110x15, 110x15, 110x15
Calf Extensions: 135x15, 135x15, 135x15,, 135x15, 135x15

Coffee Break

Boxing Workout:
Head Movement Sparring: 3 Min Rounds (1 Min Break)x 8

[JRMoore82]

Well klax,

I might be gay meow. :-P

[Oatmealman99]

Type you look pissening, and klax for a bulk i'm jealous AF.

[klaximilian]

Jesus, Klax, even on a bulk you still look shredded. Not going to lie, I'm a little bit jelly lol. You have some very good proportions, too. I think that's a big part of it. But damn, man, mirin'. You still look insane

I hold all my weight in my midsection/back. Arms still look lean, but my midsection is getting sloppy. I can push my stomach out enough to rival my pregnant wife's belly. And she's at 8 months. LOL.

Macros on the 5th were a little low, though, yeah?

Yea - but it was a rest day so by design. I actually ate more than I wanted that day.

Day 8


Workout:
Bench: 135x15, 225x15, 225x15, 225x15
Machine Flyes: 165x15, 165x15, 165x15
Side Lateral Raise: 25x15, 25x15, 25x15
Dips: 12, 12, 12, 12, 12
Pull Ups: 12, 12, 12, 12, 12
Single Arm Cable Rows: 90x12, 90x12, 90x12, 90x12
Reverse Cable Flyes: 45x15, 45x15, 45x15
Superman Planks/Planks: 1 min/1 min, 1 min/1 min, 1 min/30 sec
Hanging Leg Raises: 12, 12, 12, 12
Cable Crunches: 65x15, 65x15, 75x15

Day 9


Boxing Workout:
Shadowboxing Combos: 4 Min Rounds (45 Sec Break)x 7
Waterbag: 4 Min Rounds (45 Sec Break)x 7
Mitt Work: 3 Min Rounds (45 Sec Break)x 8
Head Movement Drills: 3 Min Rounds (45 Sec Break)x 3
Shadowboxing: 3 Min Rounds (45 Sec Break)x 2

Workout:
Weird Squat Machine: 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15, 450x15
Hamstring Curls: 110x15, 110x15, 110x15, 110x15, 110x15, 110x15, 110x15
Calf Extensions: 135x15, 135x15, 135x15,, 135x15, 135x15

Coffee Break

Boxing Workout:
Head Movement Sparring: 3 Min Rounds (1 Min Break)x 8

Fuark. I'm sweating just reading this. That boxing workout looks insanely intense. How long did the entire workout take you?

No wonder you're still shredded.

Well klax,

I might be gay meow. :-P

LOL. Well, that's new

Type you look pissening, and klax for a bulk i'm jealous AF.

Thanks bro! I'm aspiring to look more like Type!

[TypeNirvash]

Type you look pissening, and klax for a bulk i'm jealous AF.

Lmao thanks brah, I really appreciate that

I hold all my weight in my midsection/back. Arms still look lean, but my midsection is getting sloppy. I can push my stomach out enough to rival my pregnant wife's belly. And she's at 8 months. LOL.

Honestly, I don't really think so. >.> I could totally push my stomach out really far too. But that's just your abdominal muscles, really :P

Yea - but it was a rest day so by design. I actually ate more than I wanted that day.

Ah! I guess that makes sense... I tend to end up still eating more on my rest days. But I think that's in order to help encourage me to have a little more in the tank for the workouts.

Fuark. I'm sweating just reading this. That boxing workout looks insanely intense. How long did the entire workout take you?

No wonder you're still shredded.

I wish I could say, honestly. I stepped into my boxing gym at around 1:30 and didn't get out until much after 4. Then I ended up walking to my second gym nearby (thank god for passport memberships), and hit the leg workout. My old coach is actually partnering up with my boxing gym, so I met him at the lifting gym. We stepped out for coffee real quick, then got into some light work together when we came back. I think I got home around 9:30ish after all was said and done.

LOL. Well, that's new



Thanks bro! I'm aspiring to look more like Type!

My dude, you're already bigger than me lol

Day 10


Another sort of strange work out session for Day 10. Went to lift with a friend of mine, who also happens to box out of my gym. He only had two hours, and as Thursday is typically a full body session for me, I split it up so that we could hit a workout and work boxing technique in the same session. When he left, I hopped back onto the weights and finished the workout.


Two things of note:

1) For some reason, when I do legs last, it's ALWAYS less productive than when I do them first.
2) When you take a break from lifting to do something else, coming back to lifting is less productive.

Probably not going to split it up like that again, to be honest.

Workout:
Bench Press: 225x10, 265x10, 275x5, 225x10
Machine Flyes: 165x10, 175x10, 185x10
OHP: 135x5, 135x5, 145x5, 165x5
Side Lateral Raise: 25x10, 25x10, 25x10
Pull Ups: 10, 10, 10, 10, 10, 10
Single Arm Cable Rows: 90x10, 90x10, 90x10, 90x10
Reverse Flyes: 45x10, 45x10, 45x10, 45x10

Boxing Workout:
Heavy Bag Technique: 3 Min Rounds (1 Min Breaks) x 7
Technique Sparring: 3 Min Rounds (1 Min Breaks) x 5

Weights Pt II:
Squats: 225x10, 275x6, 315x5, 335x5
Leg Extensions: 180x10, 180x10, 180x10, 180x10
Hamstring Curls: 160x10, 160x10, 160x10
Calf Extensions: 135x10, 135x10, 180x10, 180x10

[klaximilian]

Lmao thanks brah, I really appreciate that

Honestly, I don't really think so. >.> I could totally push my stomach out really far too. But that's just your abdominal muscles, really :P

I wish it were. I should start training my damn abs/obliques. I never do it and it shows at the end of a cut.

Ah! I guess that makes sense... I tend to end up still eating more on my rest days. But I think that's in order to help encourage me to have a little more in the tank for the workouts.

It's come to a point where I'm eating so much right now it's all just a big blur. At the point where tracking macros seems completely pointless. At least until I get serious and start to cut...

I wish I could say, honestly. I stepped into my boxing gym at around 1:30 and didn't get out until much after 4. Then I ended up walking to my second gym nearby (thank god for passport memberships), and hit the leg workout. My old coach is actually partnering up with my boxing gym, so I met him at the lifting gym. We stepped out for coffee real quick, then got into some light work together when we came back. I think I got home around 9:30ish after all was said and done.

F'kn animal. How does one become so savage?

My dude, you're already bigger than me lol

LOL - yea, in the wrong areas. (ho homo)

Day 10


Another sort of strange work out session for Day 10. Went to lift with a friend of mine, who also happens to box out of my gym. He only had two hours, and as Thursday is typically a full body session for me, I split it up so that we could hit a workout and work boxing technique in the same session. When he left, I hopped back onto the weights and finished the workout.


Two things of note:

1) For some reason, when I do legs last, it's ALWAYS less productive than when I do them first.
2) When you take a break from lifting to do something else, coming back to lifting is less productive.

Probably not going to split it up like that again, to be honest.

Workout:
Bench Press: 225x10, 265x10, 275x5, 225x10
Machine Flyes: 165x10, 175x10, 185x10
OHP: 135x5, 135x5, 145x5, 165x5
Side Lateral Raise: 25x10, 25x10, 25x10
Pull Ups: 10, 10, 10, 10, 10, 10
Single Arm Cable Rows: 90x10, 90x10, 90x10, 90x10
Reverse Flyes: 45x10, 45x10, 45x10, 45x10

Boxing Workout:
Heavy Bag Technique: 3 Min Rounds (1 Min Breaks) x 7
Technique Sparring: 3 Min Rounds (1 Min Breaks) x 5

Weights Pt II:
Squats: 225x10, 275x6, 315x5, 335x5
Leg Extensions: 180x10, 180x10, 180x10, 180x10
Hamstring Curls: 160x10, 160x10, 160x10
Calf Extensions: 135x10, 135x10, 180x10, 180x10

Sick session. TFW Type can match my max bench for 5 reps. Strong Type is obviously strong.

[TypeNirvash]

I wish it were. I should start training my damn abs/obliques. I never do it and it shows at the end of a cut.

IMO, when you're training you're technically using your core. So those muscles do develop. But I know the feels you're talking about. Only recently began adding abs into the routine.

And just remembered that I totally forgot them today.

It's come to a point where I'm eating so much right now it's all just a big blur. At the point where tracking macros seems completely pointless. At least until I get serious and start to cut...

I mean, as long as you have a rough estimate that's not a bad idea. I usually stop counting once I hit the super high 4000's, and then resume when I cut again.

F'kn animal. How does one become so savage?

Lmao, you lose your job, and don't go out for two weeks straight... All of the sudden an all day gym session begins to sound like a really good time lol

LOL - yea, in the wrong areas. (ho homo)

Sick session. TFW Type can match my max bench for 5 reps. Strong Type is obviously strong.

I think benching has always really been my strong point. >.> Now deadlifts on the other hand...

Day 12


Today's the day. Another power session, and another chance to test my limits. Got in the gym feeling ready, knocked out 700mg of caffeine and immediately put myself to the test. Once again, I didn't put myself at 100% max, but I'd say I came close to 95% today. Weights were moving around the gym like they were supposed to. Felt pretty darn solid.

Really liking this spin on UD 2.0, feel like I'm gaining strength fairly rapidly while sticking to around the same weight (ish). I think my only qualm is that during the first few days of the week my weight is significantly lower, and then it jumps up during the carb load. I'm going to have to start using a rolling average to track weight, because right now I'm sticking around 190-195 depending on which part of the week it is.

Unfortunately, I haven't been as creative as I usually am for the carb loads, so I'm probably going to be looking to do something next week... That involves baking. So we'll see how that goes.




Weights tracked in green came up like butter. Weights in red did not budge.

Dark Hado Workout:
Squats: 275x5, 315x5, 355x1, 375x1, 395x1
Deadlifts: 315x5, 355x3, 375x1, 405x1
Leg Extensions: 240x10, 240x10, 240x10
Bench: 225x5, 275x3, 295x1, 305x1, 315x1
OHP: 135x5, 155x1, 185x1, 205x0, 185x1
Side Lateral Raise: 45x5, 45x5, 45x5, 25x10
Machine Flyes: 185x5, 195x5, 205x5, 210x5
Pull Ups: 10
Weighted Pull Ups: 45x10, 45x10, 45x10
Single Arm Machine Row: 135x5, 135x5, 135x5
Reverse Flyes: 45x10, 45x10, 45x10

Shadow Boxing: 3 Min Rounds (1 Min Break) x 7
Heavy Bag/Technique: 3 Min Round (45 Sec Break) x 7
Banana Bag/High Low Alts: 3 Min Round (45 Sec Break) x 3
Side Step Uppercut Drill: 1 Min Round (30 Sec Break) x 4

[Oatmealman99]

Dark Hado Workout:
Squats: 275x5, 315x5, 355x1, 375x1, 395x1
Deadlifts: 315x5, 355x3, 375x1, 405x1
Leg Extensions: 240x10, 240x10, 240x10
Bench: 225x5, 275x3, 295x1, 305x1, 315x1
OHP: 135x5, 155x1, 185x1, 205x0, 185x1
Side Lateral Raise: 45x5, 45x5, 45x5, 25x10
Machine Flyes: 185x5, 195x5, 205x5, 210x5
Pull Ups: 10
Weighted Pull Ups: 45x10, 45x10, 45x10
Single Arm Machine Row: 135x5, 135x5, 135x5
Reverse Flyes: 45x10, 45x10, 45x10

Shadow Boxing: 3 Min Rounds (1 Min Break) x 7
Heavy Bag/Technique: 3 Min Round (45 Sec Break) x 7
Banana Bag/High Low Alts: 3 Min Round (45 Sec Break) x 3
Side Step Uppercut Drill: 1 Min Round (30 Sec Break) x 4

[/Center]

Good grief charlie brown, those are some impressive numbers.

[TypeNirvash]

Good grief charlie brown, those are some impressive numbers.

Really appreciate that brother How is everything on your end?

[Oatmealman99]

Really appreciate that brother How is everything on your end?

I'm doing alright, gonna find out if I can increase my bench numbers tomorrow morning!!!

[JRMoore82]

People come from n here to see they don't lift.

Damn Type!! Crazy numbers.

Klax, how you gonna attack the obliques?

[Domicron]

Klax your spare tire game is weak AF. i can give you my routine if you want to bring your pudge up to my level...

great work you two...

[TypeNirvash]

I'm doing alright, gonna find out if I can increase my bench numbers tomorrow morning!!!

Das it mane, can't wait to see what you put up!

People come from n here to see they don't lift.

Damn Type!! Crazy numbers.

Klax, how you gonna attack the obliques?

Das not it mane, it ain't about the weight you put up... It's about the heart you put it up with

Klax your spare tire game is weak AF. i can give you my routine if you want to bring your pudge up to my level...

great work you two...

Das it Domi. Thursday/Friday are my spare tire in progress nights.

[klaximilian]

A few days off from posting, but I've been at it with a few workouts. Definitely had to lay off legs over the weekend - too much volume on Thursday and my knee got tight and started popping (normal for overuse).

I made one final, last adjustment to my program. I'm not program hopping, I'm just trying to find the balance for frequency/volume around my current limitations. I've realized that one day rest between leg day @ 3x/week is too much for me at the moment. So I'm changing to a PPL setup that I don't expect to deviate from. I can do a little more work on Tuesday/Thursday as those are my "work from home" days. Here's what the setup looks like:

(Monday) - REST (Cardio/Soft Tissue) -
Mobility Work: 10 minutes
Rehab: 15 minutes
Cardio: 10-20 minutes

(Tuesday) – PUSH/ABS -
Ab Wheel Rollout: 3 x 15
Russian Twists: 3 x 20
Deficit Push-Ups: 3 x AMRAP (pre-exhaust)
Bench Press: 4 x 10
*Weighted Dips: 3 x 12
*Incline DB Flyes: 3 x 12
Incline Squeeze Press: 3 x 12
Overhead Triceps Extensions: x80
Lateral Raises: x80

(Wednesday) - PULL -
Inverted Rows: 3 x 20 (pre-exhaust)
Pull-ups: 4 x 10
Chins: 3 x 10
Seated Cable Rows: 4 x 15
Seated Rear-Delt Raises: 4 x 15
Upright Rows: x 80
Incline Curls: x80

(Thursday) - LEGS/ABS -
Weighted Decline Sit-Ups: 4 x 10
Pallof Press: 4 x 10
BW Squats: 3 x AMRAP (pre-exhaust)
Back Squats: 3 x 10
Romanian Deadlift: 3 x 8
Leg Press – Unilateral: 4 x 10
LP Calf Raises: 4 x 20

(Friday) - PUSH -

Standing Single Arm Lateral Raises 3 x AMRAP (pre-exhaust)
Seated Lateral Raises: 3 x AMRAP (pre-exhaust)
Overhead Press: 4 x 8
Arnold Press: 4 x 10
Incline DB Press: 4 x 12
Incline Squeeze Press: 4 x 12
Skull Crushers: 4 x BFR
Cable Pressdowns: 4 x BFR

(Saturday) - PULL/ABS -
Hanging Leg Raises: 4 x 20
Standing Oblique Cable Rotation: 4 x 15
Chins: 3 x AMRAP (pre-exhaust)
Pull-ups: 4 x 8
Seated Cable Rows: 4 x 15
Shrugs: 4 x 15
Cable Face Pulls: 4 x AMRAP
Close Grip EZB Curls: 4 x BFR
Reverse Grip EZB Curls: 4 x BFR


(Sunday) - LEGS
TRX Pistol Squats: 2 x AMRAP (pre-exhaust)
Squat: 3 x 5
Deadlift: 3 x 8
Trap-Bar Deadlifts: 3 x 10
Bulgarian Split Squat: 3 x 8

[rich503]

Type, what gym are you at? Locker room looks like my old gym in Boston (BSC @ Government Center).

[klaximilian]

Type, what gym are you at? Locker room looks like my old gym in Boston (BSC @ Government Center).

Dont quote me on this, but I think its NYSC.

[TypeNirvash]

Type, what gym are you at? Locker room looks like my old gym in Boston (BSC @ Government Center).

It's NYSC in Rockland

BSC is boston sports club, right? They may be the same company.

Dont quote me on this, but I think its NYSC.

That's the one

Gonna' throw a late week post in. Been an interesting week for me lol

[TypeNirvash]

So I'm skipping a few days, because I totally forgot what I lifted during those workouts Sorry, not sorry!

Day 17


The final workout of the week. Ended up going to a sparring session first, and it took a lot out of me. Hit the gym with a little less energy than I would have liked, and some of the lifts suffered for it. I'll have to recover as best as possible on Friday and redeem myself on Saturday.

Sounds like a plan

Boxing Workout:
Shadow Boxing: 3 Min Rounds (1 Min Breaks) x 3
Water Bag: 3 Min Rounds (1 Min Breaks) x 3
Sparring: 3 Min Rounds (1 Min Breaks) x 6

Workout:
Squat: 275x5, 315x5, 335x5, 355x5
Leg Press: 460x10, 460x10, 460x10
Hamstring Curl: 160x10, 185x10, 185x10
Bench: 225x5, 265x5, 275x4, 225x10
Machine Flyes: 180x10, 190x10, 200x10
Side Lateral Raise: 30x10, 30x10, 30x10
Pull Ups: 10, 10, 10, 10
Reverse Flyes: 45x10, 45x10, 45x10
Cable Crunches: 60x10, 85x10, 90x10
Hanging Leg Raises: 10, 10, 10, 10