Power Clean-
135 x 3
155 x 3
165 x 3
Squats-
260 x 3
Hanging Leg Raises
My chest is ridiculously sore today from benching yesterday. Having the day off tomorrow is gonna be nice. Next cycle I'm switching regular back squats for box squats to improve my form.
Wednesday, October 21, 2009
Tuesday, October 20, 2009
Bench "3"
IA Muscle Fiber Test-
Lats- Fast Twitch
Triceps- Fast Twitch
Incline Bench-
180 x 6
Wide Grip Incline Paused Bench-
135 x 8
145 x 5
145 x 5
NG Pullups-
+30 x 5
+40 x 2 sets x 5
BW x 10
Shovel Lift
Pulldown Abs
DC Stretch- Chest/Lats
Lats- Fast Twitch
Triceps- Fast Twitch
Incline Bench-
180 x 6
Wide Grip Incline Paused Bench-
135 x 8
145 x 5
145 x 5
NG Pullups-
+30 x 5
+40 x 2 sets x 5
BW x 10
Shovel Lift
Pulldown Abs
DC Stretch- Chest/Lats
Wednesday, October 14, 2009
Squat "5"
Squats- 245 x 5
Nothing special about Monday's workout. I only had about 35 minutes I could actually get in the gym so I go in, warmed up, hit my reps and got out. I was sitting down the entire day at work before I went into lift so I definitely wasn't as warmed up as I need to be. I didn't hurt myself but I damn well could have. My next cycle I'm dropping free squats in favor of box squats. I have to learn to set back and right now I'm just not getting it.
Nothing special about Monday's workout. I only had about 35 minutes I could actually get in the gym so I go in, warmed up, hit my reps and got out. I was sitting down the entire day at work before I went into lift so I definitely wasn't as warmed up as I need to be. I didn't hurt myself but I damn well could have. My next cycle I'm dropping free squats in favor of box squats. I have to learn to set back and right now I'm just not getting it.
Wednesday, October 7, 2009
I'm trying to think of something to write about that will actually be interesting and someone may actually want to read but I'm drawing a blank lol. There are a couple things about dieting that I've noticed over the last couple weeks that have helped me stay motivated and consistent. I also think these are some things that many people mess up on because I know I have.
1- STAY OFF THE SCALE
Oddly enough after I started with Mike he didn't drop my calories. He raised them. Fairly substantially I might add. I have to admit this screwed with my head the first few days because even though I knew the principles behind what he was doing I was sure my weight would go up. However, I stuck to the diet and stayed off the scale. 4 days after being on the diet I finally stepped on the scale what do you know, down 4 pounds. 5 days later, another pound down. In the past after I drop a couple pounds I'd be on the scale like clockwork every day after that waiting for another big drop that never came. Moral of the story, stay off the scale and let the diet do it's thing. Oh and before I forget, this was also during a deload at which time I didn't train and did zero cardio. Imagine that.
2- COOK AHEAD OF TIME
The couple times I have slipped up on my diet was because I didn't plan ahead like I should have. Taking a couple hours every few days to make sure I have all my stuff straight for the upcoming days has kept me nearly perfect so far.
3- BACK OFF THE SUPPLEMENTS
When I started this diet I gave Mike a list of every supplement in my cabinet and told him that I would follow whatever protocol he wanted me to. His answer was to drop everything outside the protein powder, fish oil, multi, and my preworkout supplement. If you aren't losing weight through your diet and exercise regimen what is a fat burner really going to do for you?
4- BELIEVE IN THE PROCESS
When you are dealing with the human body there is no set concrete path for you to follow no matter what you are attempting to do. It's a completely dynamic process that must evolve over time just like your body. Just because you start out bulking on 3500 calories now doesn't mean that by the end 3500 will cut it anymore. If you begin dieting on 2500 calories you'll probably have to drop them as you go. You have to give it time work no matter what you are doing. Everyone loses weight or gains weight differently. Some people may slowly gain or lose weight every week while others may not see a change in the scale for two weeks then suddenly go up or down depending on what you are doing. Stick to the plan and adjust as necessary.
1- STAY OFF THE SCALE
Oddly enough after I started with Mike he didn't drop my calories. He raised them. Fairly substantially I might add. I have to admit this screwed with my head the first few days because even though I knew the principles behind what he was doing I was sure my weight would go up. However, I stuck to the diet and stayed off the scale. 4 days after being on the diet I finally stepped on the scale what do you know, down 4 pounds. 5 days later, another pound down. In the past after I drop a couple pounds I'd be on the scale like clockwork every day after that waiting for another big drop that never came. Moral of the story, stay off the scale and let the diet do it's thing. Oh and before I forget, this was also during a deload at which time I didn't train and did zero cardio. Imagine that.
2- COOK AHEAD OF TIME
The couple times I have slipped up on my diet was because I didn't plan ahead like I should have. Taking a couple hours every few days to make sure I have all my stuff straight for the upcoming days has kept me nearly perfect so far.
3- BACK OFF THE SUPPLEMENTS
When I started this diet I gave Mike a list of every supplement in my cabinet and told him that I would follow whatever protocol he wanted me to. His answer was to drop everything outside the protein powder, fish oil, multi, and my preworkout supplement. If you aren't losing weight through your diet and exercise regimen what is a fat burner really going to do for you?
4- BELIEVE IN THE PROCESS
When you are dealing with the human body there is no set concrete path for you to follow no matter what you are attempting to do. It's a completely dynamic process that must evolve over time just like your body. Just because you start out bulking on 3500 calories now doesn't mean that by the end 3500 will cut it anymore. If you begin dieting on 2500 calories you'll probably have to drop them as you go. You have to give it time work no matter what you are doing. Everyone loses weight or gains weight differently. Some people may slowly gain or lose weight every week while others may not see a change in the scale for two weeks then suddenly go up or down depending on what you are doing. Stick to the plan and adjust as necessary.
DL "5"
Warm Up- Defranco Agile 8
TB DL- 280 x 12
GHR- 2 x 5
Hypers- +20 x 3 sets x 8
Spread Eagle Sit Ups- BW x 3 x 10
Hanging Straight Leg Raise- 3, 3, 1
DC Stretch- Hamstrings
On the GHR's I'm slowly moving the foot holder higher and closer to the pad so that eventually my knees will actually be on top of the pad. That way there were will be less leverage and build some bigger hamstrings.
TB DL- 280 x 12
GHR- 2 x 5
Hypers- +20 x 3 sets x 8
Spread Eagle Sit Ups- BW x 3 x 10
Hanging Straight Leg Raise- 3, 3, 1
DC Stretch- Hamstrings
On the GHR's I'm slowly moving the foot holder higher and closer to the pad so that eventually my knees will actually be on top of the pad. That way there were will be less leverage and build some bigger hamstrings.
Monday, October 5, 2009
Diet/Supplements
Currently I'm working with Mike Keck on my diet. I always second guess myself because of my lack of experience with dieting so I decided to enlist his help. Right now we're keeping everything very simple and progress has been great. At the moment my only supplements are protein powder, multi, fish oil, and a preworkout creatine/bcaa/beta alanine forumula which I'm quickly running out of. I've used some fairly intensive supplement protocols before so this is a great change.
New Training Cycle- MP "5"
Military Press-
120 x 7
Dips-
BW x 79 total
Kroc Rows-
105 x 16, 13
DC Stretch- Shoulders/Triceps
Great day considering I've been very low carb the past two weeks. Felt very strong on everything except for the Kroc rows. I was hoping for 20+ reps on the first set but my grip gave out.
Cardio/Conditioning tomorrow.
120 x 7
Dips-
BW x 79 total
Kroc Rows-
105 x 16, 13
DC Stretch- Shoulders/Triceps
Great day considering I've been very low carb the past two weeks. Felt very strong on everything except for the Kroc rows. I was hoping for 20+ reps on the first set but my grip gave out.
Cardio/Conditioning tomorrow.
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