Noticed some nice changes over the past week or so. I'm leaning out and my strength keeps going up, so I know I'm making some nice progress. Weight as of yesterday was 177, so slowly dropping still. The diet has been easy to follow and hitting my numbers is pretty much systematic and goes without thought at this point lol. Plus, cardio is right on point (I'm getting used to it again) and I feel it could be helping with some of my lifts. Overall just been consistent the past week. Saturday my boss is taking myself and the guys out to a nice dinner for Christmas, so the diet might be a little bit higher on a few numbers, but mostly protein. I remember you said to keep any type of cheating reserved for holidays, so here's one of the only 2 that I'll have (plus I'm using TT-33 that I got through I-Force so that should help with damage control). Coming around to my second round on my 3rd routine, and already looking forward to what's next.
12/5
Back and Hams
Deads: 3 warms, 305 x 3, 350 x 3, 395 x 3, x 3
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio
12/6
Delts and Biceps
Push press: 3 warms, 135 x 3, 155 x 3, 175 x 3, x 4
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio
12/7
30 mins cardio (15 intervals)
12/8
Quads and Calves
Squats: 3 warms, 335 x 5, 380 x 3, 425 x 1, x 1
Leg press: 1 warm, 928 x 13, x 12, 978 x 12
Bar lunge: 1 warm, 135 x 8, 175 x 6, 185 x 6
Leg extension: 1 warm, 250 x 10, x 10, x 10 (drop set, 3 drops to failure)
Donkey calf: 225 x 16, x 16, x 16, x 15, x 14
20 mins cardio
12/9
Chest and Tri's
Bench: 3 warms, 225 x 5, 255 x 3, 285 x 1, x 1
In. Db: 2 warms, 95's x 8, x 6
Flat pec deck: 1 warm, 165 x 12, 170 x 11, x 10 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 10, x 10 (drop set, 1 drop to failure)
Lying bar extension: 65 x 12, x 11
20 mins cardio
12/10
Back and Hams
Deads: 3 warms, 330 x 5, 375 x 3, 420 x 1, x 2
Close pulldown: 2 warms, 220 x 7, 230 x 6, x 5 (drop set, 2 drops)
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 275 x 11, x 9( 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio
12/11
Delts and Biceps
Push press: 3 warms, 140 x 5, 160 x 3, 180 x 1, x 1
Laterals: 2 warms, 55's x 8, x 7, x 7
Rear DB machine: 140 x 11, 160 x 10, x 10
ss Barbell shrug: 225 x 12, 275 x 11, 295 x 10
Barbell curl: 2 warms, 100 x 6, x 6, x 5 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 10, x 10
ss 1 arm preacher: 40 x 12, x 12, x 13
Ab work: 3 sets
20 mins cardio
12/12
Quads and Calves Deload
Squats: 3 warms, 4 working
Hack Squat (someone actually broke the leg press, go figure) : 1 warm, 240 x 14, 290 x 12, x 12
Bar lunge: 1 warm, 135 x 8, 185 x 7, x 7
Leg extension: 1 warm, 255 x 10, x 9, x 9 (drop set, 2 drops to failure)
Seated calf: 160 x 16, x 15, x 15, x 15, x 13 (drop set, 1 drop to failure)
20 mins cardio
12/13
30 mins cardio (15 intervals)
12/ 14
Chest and Tri's deload
Bench: 3 warms, 4 working
In. Db: 2 warms, 95's x 9, x 8
Flat pec deck: 1 warm, 170 x 10, x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 62.5 x 10, 70 x 7 (drop set, 2 drops to failure)
Lying bar extension: 65 x 12, x 9 (3 second negatives)
Ab and oblique work: 4 sets
20 mins cardio
12/15
Back and Hams deload
Deads: 3 warms, 4 working
Close pulldown: 2 warms, 230 x 7, 235 x 6, x 6 (drop set, 2 drops)
Straight arm pulldown: 57.5 x 12, 70 x 10, x 10 (Drop set, 2 drops to failure)
ss Bench row: 60's x 10, x 9, x 9 (3 count negative)
Lying leg curl: 2 warms, 150 x 8, 165 x 7, 170 x 5 (drop set, 1 drop to failure)
Stiff leg deads: 225 x 12, x 12, x 11, x 11 (5 count negative)
Db split squat: 45's x 12, x 12 (drop set, 1 drop)
25 mins cardio
12/16
Delts and Bi's deload
Push press: 3 warms, 4 working
Laterals: 2 warms, 55's x 8, x 8, x 8
Rear DB machine: 160 x 11, x 11, 170 x 10
ss Barbell shrug w/out straps: 225 x 12, 275 x 11, 315 x 10
Barbell curl: 2 warms, 110 x 6, x 6, x 7 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, x 11
ss 1 arm preacher: 45 x 11, x 11, x 11
Ab work: 3 sets
20 mins cardio
12/17
Cardio, 15 min. intervals (30 mins total)
12/18
Quads and Calves
Squat: 3 warms, 295 x 5, 340 x 5, 385 x 5, x 4
Leg ext.: 1 warm, 240 x 10, 260 x 8, x 7
Front squat (to box) : 2 warms, 145 x 8, 165 x 7, 185 x 5
Sissy: 3 sets, x 13, x 12, x 12
Seated calf: 135 x 28, x 27, x 27, x 26, x 24
15 mins cardio
12/19
Chest and Tri's
Bench: 3 warms, 200 x 5, 230 x 5, 250 x 5, x 4
Flat Hammer (DC sets): 1 warm, 200 (x 8, x 6, x 3 ), 190 (x 8, x 6, x 4 )
Slight in. Db press: 2 warms, 85's x 8, x 7
In. fly: 45's x 10, x 10
Db close press: 2 warms, 75's x 9, x 8, x 7
Reverse pressdown: 1 warm, 62.5 x 10, x 10, 70 x 8 (drop set, 2 drops to failure)
1 arm rope: 15 x 13, x 12 (drop set, 2 drops to failure; 3 sec. negatives)
Ab work: 3 sets
20 mins cardio
Weight as of 12/19 was 175.5, so weight keeps coming off, but it's really slow so I know I'm moving in the right direction.
Wednesday, December 14, 2011
Monday, December 5, 2011
Catch up to 12/5
Ok, so with sickness to end November, finals this week, a lot of school work this past week, and things with the fraternity sucking up other free time, here's my catch up lol. Busy but can't say I've ever been more productive and really pleased with that much. Stepped on the scale yesterday and I'm down to 180.5 (and with the new changes I'm guaranteed to really start leaning out). Strength has been solid and moving along in the 531 scheme. On some movements I lowered the weight a bit as I realized my form for some wasn't quite perfect, and I wasn't focusing on the contraction and negative and such. Sometimes I guess it's hard to remind myself: I'm a bodybuilder, not a powerlifter, and stimulation of the muscle is what I want. Anyway, not much else to report, feeling good and will feel better after finals are over.
--Side note: actually did get a workout in on 11/23. I felt better later in the day and did quads and calves for a deload just to get my system back up to normal, so I actually wasn't out of commission on that day lol. If anything it helped speed up my recovery.
11/23-11/26
-Repeated deload week just to ease back into things after being sick.
11/27
--Leg press might seem a little lower than normal, but I was working on absolute full range of motion and controlling the negative. Still going hard, just considering a few other factors than weight lol.
Quads and Calves
Squats: 3 warms, 290 x 5, 340 x 5, 380 x 5, x 7
Leg press: 1 warm, 748 x 14, x 14, 878 x 13
Bar lunge: 1 warm, 135 x 8, 155 x 7, x 7
Leg extension: 230 x 11, 240 x 10, x 10 (drop set, 1 drop to failure)
Donkey calf: 215 x 18, x 18, x 18, x 17, x 16
15 mins cardio
11/28
Chest and Tri's
Bench: 3 warms, 195 x 5, 225 x 5, 250 x 5, x 5
In. Db: 2 warms, 85's x 8, 90's x 6
Flat pec deck: 1 warm, 150 x 12, 165 x 10, x 8 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 50 x 11, x 57.5 x 10
Lying bar extension: 60 x 12, x 10
11/29
Back and Hams
Deads: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 6
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio
11/30
Delts and Biceps
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio
12/1
Cardio 30 mins steady state
12/2
Quads and Calves
Squats: 3 warms, 315 x 3, 360 x 3, 405 x 3, x 3
Leg press: 1 warm, 838 x 13, 928 x 13, x 12
Bar lunge: 1 warm, 135 x 8, 165 x 6, 175 x 5
Leg extension: 1 warm, 240 x 11, 250 x 10, x 9 (drop set, 2 drops to failure)
Donkey calf: 215 x 18, x 18, 225 x 16, x 15, x 15
20 mins cardio
12/3
--Didn't quite hit the numbers on this round for 3's on bench, so might be repeating the same weight through the next time to make sure I hit it.
Chest and Tri's
Bench: 3 warms, 210 x 3, 240 x 3, 270 x 2, 265 x 3
In. Db: 2 warms, 90's x 9, x 6
Flat pec deck: 1 warm, 155 x 12, 170 x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, 62.5 x 9 (drop set, 2 drops to failure)
Lying bar extension: 65 x 11, x 10
20 mins cardio
12/4
Cardio
20 mins, 10 mins intervals
12/5 will be hitting Back and hamstrings....followed by all out studying for my microbiology final. Should be fun (not)
--Side note: actually did get a workout in on 11/23. I felt better later in the day and did quads and calves for a deload just to get my system back up to normal, so I actually wasn't out of commission on that day lol. If anything it helped speed up my recovery.
11/23-11/26
-Repeated deload week just to ease back into things after being sick.
11/27
--Leg press might seem a little lower than normal, but I was working on absolute full range of motion and controlling the negative. Still going hard, just considering a few other factors than weight lol.
Quads and Calves
Squats: 3 warms, 290 x 5, 340 x 5, 380 x 5, x 7
Leg press: 1 warm, 748 x 14, x 14, 878 x 13
Bar lunge: 1 warm, 135 x 8, 155 x 7, x 7
Leg extension: 230 x 11, 240 x 10, x 10 (drop set, 1 drop to failure)
Donkey calf: 215 x 18, x 18, x 18, x 17, x 16
15 mins cardio
11/28
Chest and Tri's
Bench: 3 warms, 195 x 5, 225 x 5, 250 x 5, x 5
In. Db: 2 warms, 85's x 8, 90's x 6
Flat pec deck: 1 warm, 150 x 12, 165 x 10, x 8 (drop set, 3 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 50 x 11, x 57.5 x 10
Lying bar extension: 60 x 12, x 10
11/29
Back and Hams
Deads: 3 warms, 285 x 5, 330 x 5, 375 x 5, x 6
Barbell row: 2 warms, 225 x 8, 275 x 7, 295 x 6
Straight arm pulldown: 52.5 x 12, 57.5 x 12, 62.5 x 10
ss Bench row: 60's x 9, x 9, x 8
Stiff leg deads: 225 x 11, 245 x 11, 265 x 10, x 10 (controlled 3 count negative)
Leg curl: 2 warms, 175 x 6, 185 x 6, 190 x 5 (drop set, 1 drop to failure)
Db split squat: 45's x 10, x 11
20 mins cardio
11/30
Delts and Biceps
Push press: 3 warms, 130 x 5, 145 x 5, 165 x 5, x 6
Laterals: 2 warms, 55's x 7, x 7, x 7 (controlled motion, tried to minimize body language, but felt a bigger pump in my delts than normal because of this) (drop set, 2 drops)
Rear DB raise: 55's x 11, x 10, x 9
ss Barbell shrug w/out straps: 225 x 12, x 12, 275 x 9
Barbell curl: 2 warms, 95 x 7, 105 x 6, 110 x 6 (3 count negatives)
Seated alt. Db curl: 40's x 11, x 11, 35's x 12
ss 1 arm preacher: 40 x 12, x 12, x 11
Ab work: 3 sets
20 mins cardio
12/1
Cardio 30 mins steady state
12/2
Quads and Calves
Squats: 3 warms, 315 x 3, 360 x 3, 405 x 3, x 3
Leg press: 1 warm, 838 x 13, 928 x 13, x 12
Bar lunge: 1 warm, 135 x 8, 165 x 6, 175 x 5
Leg extension: 1 warm, 240 x 11, 250 x 10, x 9 (drop set, 2 drops to failure)
Donkey calf: 215 x 18, x 18, 225 x 16, x 15, x 15
20 mins cardio
12/3
--Didn't quite hit the numbers on this round for 3's on bench, so might be repeating the same weight through the next time to make sure I hit it.
Chest and Tri's
Bench: 3 warms, 210 x 3, 240 x 3, 270 x 2, 265 x 3
In. Db: 2 warms, 90's x 9, x 6
Flat pec deck: 1 warm, 155 x 12, 170 x 10, x 9 (drop set, 2 drops)
Uneven push up: 2 sets to failure
Dips: 4 sets to failure
Rope: 1 warm, 57.5 x 11, 62.5 x 9 (drop set, 2 drops to failure)
Lying bar extension: 65 x 11, x 10
20 mins cardio
12/4
Cardio
20 mins, 10 mins intervals
12/5 will be hitting Back and hamstrings....followed by all out studying for my microbiology final. Should be fun (not)
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