Been sick with something that my doctor thought was the flu, but antibiotics seem to be working against it, so I must have been lucky and not have gotten the flu. However, still has been annoying to deal with. Finished the deload and might repeat it to slowly get back into things. Took off again today just to make sure things dont kick up again. Will keep updates on when I start back up again. Keeping the diet tight and upping protein a little bit to compensate for the time off and such.
11/18
Back and Hams Deload
11/19
Delts and Biceps deload
11/20 - 11/23
Sickness kept me out of commission. Hoping I get to start up again on Thanksgiving
Wednesday, November 23, 2011
Wednesday, November 16, 2011
11/9 - 11/17
Catch up time since I've been busy with school, finals coming up, final projects, and becoming a founding father of a fraternity, it's been a week from hell, but not so much in a bad way, just backed up with stuff lol. Been busy lately but the diet and training haven't suffered at all. Weight is sitting at 185.5 right now, and strength keeps increasing. On my 531 deads I had to go raw since my straps broke, but still hit the 1 rep max, so I was really pleased and surprised at myself. On some movements I lowered the weight a bit to work on control and negatives; not going to let my ego get in the way. Took 1 day of the weekend off to work on group projects and give my body some rest. Felt really good through this stretch of the program. Like where I'm at and cardio has definitely helped me tighten up a bit. I know I'm not out of range for contest prep and will be able to bring a good package to the stage.
11/9
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 390 x 3, x 6
Lat pulldown underhand: 1 warm, 220 x 8, x 8, x 8
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 8
Rope pulldown: 140 x 11, x 1o, x 1o
ss 1 arm Db row : 90 x 10, x 8, x 8
Db leg curl: 60 x 10, 70 x 10, 75 x 9, x 8
Seated leg curl: 150 x 12, x 10(3 count negatives)
20 mins cardio
11/10
Delts and Biceps
Push press: 3 warms, 135 x 3, 150 x 3, 170 x 3, x 5
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber
11/11
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 420 x 1, x 2
Walking lunge: 1 warm, 80's x 10, x 10, 85's x 7
Leg extension: 1 warm, 255 x 10, x 9, x 8 (drop set, 3 drops to failure)
Smith Squat occluded: 185 x 18, x 17, x 13
Seated calf single: 145 x 20, x 18, 150 x 17 , x 16, x 16
15 mins stair climber
11/12
Chest and Tri's
Bench: 220 x 5, 250 x 3, 280 x 1, x 3
Chest dips: 4 sets bw + 30: x 9, x 8, x 8, x 6
Slight in db press: 80s x 11, x 10, x 7
ss w/ slight in. fly: 40's x 9, x 9, x 7
Tricep pressdown: 2 warms, 97.5 x 1o, x 9 (drop set, 3 drops to failure)
1 arm DB extension: 1 warm, 25 x 12, x 11
1 arm reverse pressdown: 25 x 13, x 12
Ab work: 3 sets
20 mins cardio
11/13
Back and Hams
Deads (no straps): 3 warms, 325 x 5, 370 x 2, 415 x 1, x 1
Lat pulldown underhand: 1 warm, 230 x 8, x 7, x 7
Hammer Strength rows: 1 warm, 450 x 8, 460 x 8, x 8
Rope pulldown: 150 x 10, x 9, x 9
ss 1 arm Db row : 90 x 9, x 8, x 8
Db leg curl: 60 x 10, 75 x 10, 80 x 10, x 8
Seated leg curl: 160 x 12, x 10 (3 count negative)
20 mins stair climbers
11/4
Off day/interval cardio
11/15
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 3
Front bar raise: 1 warm, 80 x 10, x 10, x 10 (rest pause set, x 7, x 3 )
Laterals up: 60's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 90's x 12, x 12, x 10
In. db curl: 2 warms, 45's x 6, x 6, x 6
Rope curl: 57.5 x 10, x 10, x 9 ( 3 second negative)
ss Concentration Curl: 40 x 11, 10, x 10
Ab work: 3 sets
20 mins cardio
11/16
Quads and Calves Deload
Squats: 3 warms, 4 working (last set 305 x 10 )
Walking lunge: 1 warm, 85's x 8, x 8, x 7
Leg extension: 1 warm, 250 x 10, 260 x 9, x 8 (drop set, 1 drop to failure)
Occluded Squat: 165 x 18, x 16, x 13
Seated calf single: 155 x 19, x 17, x 17, x 15, x 15
30 mins cardio
11/17
Chest and Triceps (deload)
Bench: 180 x 5, 3 working (last set, 205 x 10)
Chest dips: 4 sets bw + 35: x 10, x 9, x 9, x 7
Slight in db press: 85s x 12, x 11, x 8
ss w/ slight in. fly: 40's x 10, x 10, x 7
Tricep pressdown: 2 warms, 95 x 11, 105 x 10(drop set, 1 drop to failure)
1 arm DB extension: 1 warm, 30 x 10, x 11
1 arm reverse pressdown: 25 x 12, x 10 (3 second negative)
Ab work: 3 sets
10 mins cardio
11/9
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 390 x 3, x 6
Lat pulldown underhand: 1 warm, 220 x 8, x 8, x 8
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 8
Rope pulldown: 140 x 11, x 1o, x 1o
ss 1 arm Db row : 90 x 10, x 8, x 8
Db leg curl: 60 x 10, 70 x 10, 75 x 9, x 8
Seated leg curl: 150 x 12, x 10(3 count negatives)
20 mins cardio
11/10
Delts and Biceps
Push press: 3 warms, 135 x 3, 150 x 3, 170 x 3, x 5
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber
11/11
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 420 x 1, x 2
Walking lunge: 1 warm, 80's x 10, x 10, 85's x 7
Leg extension: 1 warm, 255 x 10, x 9, x 8 (drop set, 3 drops to failure)
Smith Squat occluded: 185 x 18, x 17, x 13
Seated calf single: 145 x 20, x 18, 150 x 17 , x 16, x 16
15 mins stair climber
11/12
Chest and Tri's
Bench: 220 x 5, 250 x 3, 280 x 1, x 3
Chest dips: 4 sets bw + 30: x 9, x 8, x 8, x 6
Slight in db press: 80s x 11, x 10, x 7
ss w/ slight in. fly: 40's x 9, x 9, x 7
Tricep pressdown: 2 warms, 97.5 x 1o, x 9 (drop set, 3 drops to failure)
1 arm DB extension: 1 warm, 25 x 12, x 11
1 arm reverse pressdown: 25 x 13, x 12
Ab work: 3 sets
20 mins cardio
11/13
Back and Hams
Deads (no straps): 3 warms, 325 x 5, 370 x 2, 415 x 1, x 1
Lat pulldown underhand: 1 warm, 230 x 8, x 7, x 7
Hammer Strength rows: 1 warm, 450 x 8, 460 x 8, x 8
Rope pulldown: 150 x 10, x 9, x 9
ss 1 arm Db row : 90 x 9, x 8, x 8
Db leg curl: 60 x 10, 75 x 10, 80 x 10, x 8
Seated leg curl: 160 x 12, x 10 (3 count negative)
20 mins stair climbers
11/4
Off day/interval cardio
11/15
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 3
Front bar raise: 1 warm, 80 x 10, x 10, x 10 (rest pause set, x 7, x 3 )
Laterals up: 60's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 90's x 12, x 12, x 10
In. db curl: 2 warms, 45's x 6, x 6, x 6
Rope curl: 57.5 x 10, x 10, x 9 ( 3 second negative)
ss Concentration Curl: 40 x 11, 10, x 10
Ab work: 3 sets
20 mins cardio
11/16
Quads and Calves Deload
Squats: 3 warms, 4 working (last set 305 x 10 )
Walking lunge: 1 warm, 85's x 8, x 8, x 7
Leg extension: 1 warm, 250 x 10, 260 x 9, x 8 (drop set, 1 drop to failure)
Occluded Squat: 165 x 18, x 16, x 13
Seated calf single: 155 x 19, x 17, x 17, x 15, x 15
30 mins cardio
11/17
Chest and Triceps (deload)
Bench: 180 x 5, 3 working (last set, 205 x 10)
Chest dips: 4 sets bw + 35: x 10, x 9, x 9, x 7
Slight in db press: 85s x 12, x 11, x 8
ss w/ slight in. fly: 40's x 10, x 10, x 7
Tricep pressdown: 2 warms, 95 x 11, 105 x 10(drop set, 1 drop to failure)
1 arm DB extension: 1 warm, 30 x 10, x 11
1 arm reverse pressdown: 25 x 12, x 10 (3 second negative)
Ab work: 3 sets
10 mins cardio
Monday, November 7, 2011
11/1 - 11/8
Update since I've been busy with midterms, a sinus infection, and some other things. School work has been crazy the past few weeks and will be this way until final exams. But then I'll get some nice down time. And this week was stressful with presentations and projects. But here goes:
11/1
Back and Hams
Deads: 3 warms, 3 working
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 77.5x 10, x 10, x 8
ss seated row: 200 x 12, 210 x 10, x 10
Stiff leg db deads: 2 warms, 95's x 12, x 12, x 11(drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 200 x 10, x 9
1 leg leg curl: 100 x 10, x 10
15 mins stair climber
11/2
Delts and biceps
Push press: 3 warms, 3 working
1 arm cable lateral: 2 warms, 25 10, x 11
Front Raise db: 45's x 12, x 12, 40's x 11
ss Upright row: 100 x 12, x 12, x 12
Hammer curl: 2 warms, 70's x 6, x 5, x 5
Close curl: 1 warm, 105 x 10, 115 x 10, 130 x 7
1 arm cable curl: 1 warm, 25 x 11, x 11 (drop set, 2 drops to failure)
Ab work: 4 sets
15 mins stair climber
11/3
Quads and Calves
Squats: 3 warms, 290 x 5, 330 x 5, 380 x 5, x 6
Walking lunge: 1 warm, 70's x 10, x 9, x 9
Leg extension: 1 warm, 240 x 10, 250 x 10, x 9
Smith Squat, close stance: 275 x 11, x 10, x 10
Seated calf single: 110 x 20, x 19, x 19, x 18, x 18
11/4
Chest and Tri's
Bench: 190 x 5, 220 x 5, 250 x 5, x 5
Chest dips: 4 sets x 8, x 8, x 8, x 8
Slight in db press: 75's x 10, x 9, x 6
ss w/ slight in. fly: 30's x 12, x 10, x 9
Tricep pressdown: 2 warms, 90 x 9, 95 x 8
1 arm DB extension: 1 warm, 25 x 10, x 10
1 arm reverse pressdown: 22.5 x 12, x 11
Ab work: 3 sets
20 mins cardio
11/5
Back and Hams
Deads: 3 warms, 280 x 5, 330 x 5, 370 x 5, x 7
Lat pulldown underhand: 1 warm, 220 x 7, x 7, x 6
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 6
Rope pulldown: 140 x 10, x 10, x 10
ss 1 arm Db row : 80 x 10, x 9, x 9
Db leg curl: 60 x 10, 70 x 10, x 9, x 8
Seated leg curl: 175 x 12, x 11 (drop set, 2 drops to failure)
20 mins stair climbers
11/6
Delts and Tri's
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber
11/7
Quads and Calves
Squats: 3 warms, 310 x 3, 360 x 3, 400 x 3, x 3
Walking lunge: 1 warm, 70's x 10, 80's x 10, x 9
Leg extension: 1 warm, 250 x 10, x 10, 255 x 8 (drop set, 2 drops to failure)
Smith Squat, close stance: 275 x 11, x 10, rest-pause (x 10, x 7, x 4)
Seated calf single: 130 x 20, x 18, x 16, x 16, x 15
15 mins stair climber
11/8
Chest and Tri's
Bench: 205 x 3, 235 x 3, 265 x 3, x 4
Chest dips: 4 sets bw + 25: x 9, x 8, x 8, x 7
Slight in db press: 80s x 11, x 7, x 5
ss w/ slight in. fly: 35's x 11, x 9, x 8
Tricep pressdown: 2 warms, 95 x 9, 105 x 7 (drop set, 2 drops to failure)
1 arm DB extension: 1 warm, 25 x 11, x 10
1 arm reverse pressdown: 25 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 3 sets
20 mins cardio
11/1
Back and Hams
Deads: 3 warms, 3 working
Pull ups: 4 sets to failure (30 second hanging stretch on final set)
Pullover: 77.5x 10, x 10, x 8
ss seated row: 200 x 12, 210 x 10, x 10
Stiff leg db deads: 2 warms, 95's x 12, x 12, x 11(drop set, 1 drop to failure)
Leg curl: 1 warm, 180 x 10, 200 x 10, x 9
1 leg leg curl: 100 x 10, x 10
15 mins stair climber
11/2
Delts and biceps
Push press: 3 warms, 3 working
1 arm cable lateral: 2 warms, 25 10, x 11
Front Raise db: 45's x 12, x 12, 40's x 11
ss Upright row: 100 x 12, x 12, x 12
Hammer curl: 2 warms, 70's x 6, x 5, x 5
Close curl: 1 warm, 105 x 10, 115 x 10, 130 x 7
1 arm cable curl: 1 warm, 25 x 11, x 11 (drop set, 2 drops to failure)
Ab work: 4 sets
15 mins stair climber
11/3
Quads and Calves
Squats: 3 warms, 290 x 5, 330 x 5, 380 x 5, x 6
Walking lunge: 1 warm, 70's x 10, x 9, x 9
Leg extension: 1 warm, 240 x 10, 250 x 10, x 9
Smith Squat, close stance: 275 x 11, x 10, x 10
Seated calf single: 110 x 20, x 19, x 19, x 18, x 18
11/4
Chest and Tri's
Bench: 190 x 5, 220 x 5, 250 x 5, x 5
Chest dips: 4 sets x 8, x 8, x 8, x 8
Slight in db press: 75's x 10, x 9, x 6
ss w/ slight in. fly: 30's x 12, x 10, x 9
Tricep pressdown: 2 warms, 90 x 9, 95 x 8
1 arm DB extension: 1 warm, 25 x 10, x 10
1 arm reverse pressdown: 22.5 x 12, x 11
Ab work: 3 sets
20 mins cardio
11/5
Back and Hams
Deads: 3 warms, 280 x 5, 330 x 5, 370 x 5, x 7
Lat pulldown underhand: 1 warm, 220 x 7, x 7, x 6
Hammer Strength rows: 1 warm, 450 x 8, x 8, x 6
Rope pulldown: 140 x 10, x 10, x 10
ss 1 arm Db row : 80 x 10, x 9, x 9
Db leg curl: 60 x 10, 70 x 10, x 9, x 8
Seated leg curl: 175 x 12, x 11 (drop set, 2 drops to failure)
20 mins stair climbers
11/6
Delts and Tri's
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Front bar raise: 1 warm, 80 x 10, x 9, x 9 (drop set, 1 drop to failure)
Laterals up: 55's x 5, x 5, x 5
ss " " down: 20's x 5, x 5, x 5
Db shrug (no strap, 3 second squeeze): 85's x 12, x 12, x 12
In. db curl: 2 warms, 45's x 6, x 6, 40's x 6 (drop set, 1 drop to failure)
Rope curl: 57.5 x 10, 67.5 x 8, x 7
ss Concentration Curl: 40 x 11, 35 x 11, x 10
Ab work: 3 sets
20 mins stair climber
11/7
Quads and Calves
Squats: 3 warms, 310 x 3, 360 x 3, 400 x 3, x 3
Walking lunge: 1 warm, 70's x 10, 80's x 10, x 9
Leg extension: 1 warm, 250 x 10, x 10, 255 x 8 (drop set, 2 drops to failure)
Smith Squat, close stance: 275 x 11, x 10, rest-pause (x 10, x 7, x 4)
Seated calf single: 130 x 20, x 18, x 16, x 16, x 15
15 mins stair climber
11/8
Chest and Tri's
Bench: 205 x 3, 235 x 3, 265 x 3, x 4
Chest dips: 4 sets bw + 25: x 9, x 8, x 8, x 7
Slight in db press: 80s x 11, x 7, x 5
ss w/ slight in. fly: 35's x 11, x 9, x 8
Tricep pressdown: 2 warms, 95 x 9, 105 x 7 (drop set, 2 drops to failure)
1 arm DB extension: 1 warm, 25 x 11, x 10
1 arm reverse pressdown: 25 x 12, x 11 (drop set, 1 drop to failure)
Ab work: 3 sets
20 mins cardio
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