First day back in the gym at full intensity for Lower body.
Gym at 11AM. Downed 10g BCAAs then warmed up and went at it.
Squats
300x6
275x8
250x10
Straight Leg Deadlifts
205x8x3
Leg Press
465x12x2
Leg Curls
115x12x2
Standing Calf Raises
195x5x3
Seated Calf Raises
110x12
100x14
90x16--->Drop set---> 45x17
This track kept me pumped the whole time:
http://youtu.be/alUipsrHxUY
Morning weight: 160.5
Nutrition: ~2.9k
Wednesday, January 4, 2012
Sunday, January 1, 2012
I'm Back.
Okay, I know I've gone for a while. Well, a LONG while.
Things have gotten very busy with school/the holidays, etc. so I haven't been blogging much...(at all).
Still in a gaining phase and going strong. I'm currently sitting at about 160lbs at 5"7. My sternum feels much better, but now my shoulders have been giving me issues. I've been doing lots of foam rolling/hot baths/rotator cuff exercises to keep myself nice and healthy.
The holidays were great, and I'm just ending a little deload phase after being sick (terrible stomach virus, ended up going to the ER for dehydration). Feeling strong again! Next week I'll get starting on phase 2
Things have gotten very busy with school/the holidays, etc. so I haven't been blogging much...(at all).
Still in a gaining phase and going strong. I'm currently sitting at about 160lbs at 5"7. My sternum feels much better, but now my shoulders have been giving me issues. I've been doing lots of foam rolling/hot baths/rotator cuff exercises to keep myself nice and healthy.
The holidays were great, and I'm just ending a little deload phase after being sick (terrible stomach virus, ended up going to the ER for dehydration). Feeling strong again! Next week I'll get starting on phase 2
Monday, November 14, 2011
11/13/11-Lower
Gym at 3:30PM
Squats
300x6
275x8
250x10
5min rest between sets
These were relatively easy. I could have cranked out a rep or two more, but I didn't want to take things to failure. Side note: Did these barefoot. Felt great.
SLDL
195x8x3 w/ 3min rest
FEEL THAT STRETCH! Hamstrings were definitely fried after these.
Leg Extensions
285x15, 3min rest
285x12
Lying Leg Curls
125x10
110x11
Opted to include some bicep work at the end since they're lagging a bit.
Barbell curls
70x10x2, 2min rest
60x12
Good workout. Felt tough, but I'm still getting used to the higher volume. Also, I am tempering myself by not explicitly seeking failure, which helps. I believe my routine will be moving more towards a 4 day split of upper/lower, similar to Lyle McDonald's Generic Bulking Routine. The compounds will still be RPT, but in my opinion, I feel RPT to be more successful for maintaining strength effectively while dieting.
Nutrition
170p/315c/93f
Pretty sedentary for the day except for the tough workout. Had some NEAT running errands in the morning, but other than that, not much. Est. +500 or so
Highlight: Tried out some Ben and Jerry's PWO. Had half a pint of "Late Night Snack". One word, EPIC. Sweet, salty, creamy, crunchy. Truly zen-like mastery of Ying and Yang ^_^
Friday, November 11, 2011
Day 1 of Gaining Phase!
November 11, 2011
Upper push/Traps/Calves
Flat Barbell Bench
215lbs x 6+1 assist
200lbs x 8
185lbs x 10
Wanted, 8, 10, 12 reps respectively, but this will suffice for now. I've got to build back up to my best numbers! Took 5 minute rests for each set.
Incline DB Bench
75s x 12 reps
75s x 10 reps
Took 3-4 minutes between sets here. The plan is to build up so both sets hit the same number of reps.
DB Military Press
65s x 9
60s x 12
Laterals/Front Raises
35s x 15
I will lower the weight to 30s on these next week. I didn't like my form for some of the reps here.
Shrugs
4 plates x 10
3 plates + 25s x 12
Grip needs to get up to par again. It's been awhile since I've done shrugs.
Tricep Straight Bar Cable Extensions
87.5x12 w/ 2 minute rest
80x14
Then calves! These are one of my weak points that I need to improve.
Standing calf raises
180lbs x 8
165lbs x 10
Seated calf raises
115lbs x 10
105lbs x 12
Then for a little extra volume...
Standing calf raises
135lbs x 12 reps
Good workout. VERY motivated. I was a little bummed with some of my bench/db numbers, but I must keep in mind I'm coming off of a deload, and the extra volume will definitely add a fatigue factor to the mix. I will adapt!
Nutrition
200/360/75
Perfecto.
Upper push/Traps/Calves
Flat Barbell Bench
215lbs x 6+1 assist
200lbs x 8
185lbs x 10
Wanted, 8, 10, 12 reps respectively, but this will suffice for now. I've got to build back up to my best numbers! Took 5 minute rests for each set.
Incline DB Bench
75s x 12 reps
75s x 10 reps
Took 3-4 minutes between sets here. The plan is to build up so both sets hit the same number of reps.
DB Military Press
65s x 9
60s x 12
Laterals/Front Raises
35s x 15
I will lower the weight to 30s on these next week. I didn't like my form for some of the reps here.
Shrugs
4 plates x 10
3 plates + 25s x 12
Grip needs to get up to par again. It's been awhile since I've done shrugs.
Tricep Straight Bar Cable Extensions
87.5x12 w/ 2 minute rest
80x14
Then calves! These are one of my weak points that I need to improve.
Standing calf raises
180lbs x 8
165lbs x 10
Seated calf raises
115lbs x 10
105lbs x 12
Then for a little extra volume...
Standing calf raises
135lbs x 12 reps
Good workout. VERY motivated. I was a little bummed with some of my bench/db numbers, but I must keep in mind I'm coming off of a deload, and the extra volume will definitely add a fatigue factor to the mix. I will adapt!
Nutrition
200/360/75
Perfecto.
Saturday, November 5, 2011
Quick Deload Update
Time for a quick update:
The deload has been going great. I feel much more rested, and I am gaining that fire inside again. Can't wait to get back to these heavy weights! I've really been focusing on cleaning up my form and getting it PERFECT on everything. Form MUST come before weights.
Notably, I've been making my form on squats spotless. I'm squatting heavy in the power-rack, and I have the catch-bars set to just below my knee level. I've been going super low; a couple inches below parallel: ATG style. The catch-bars are there just in case I can't lock it out, but it feels great to be going low with great form. NO CHEATING HERE. Last session I handled 300lbs for 6 clean reps. Less than usual, but that's to be expected when going low.
Nutrition-wise, I've been slowly building up to offseason levels. Last week saw about 2700cal on workout days and 2200 on rest days. I'll be kicking things off for real next week!
The deload has been going great. I feel much more rested, and I am gaining that fire inside again. Can't wait to get back to these heavy weights! I've really been focusing on cleaning up my form and getting it PERFECT on everything. Form MUST come before weights.
Notably, I've been making my form on squats spotless. I'm squatting heavy in the power-rack, and I have the catch-bars set to just below my knee level. I've been going super low; a couple inches below parallel: ATG style. The catch-bars are there just in case I can't lock it out, but it feels great to be going low with great form. NO CHEATING HERE. Last session I handled 300lbs for 6 clean reps. Less than usual, but that's to be expected when going low.
Nutrition-wise, I've been slowly building up to offseason levels. Last week saw about 2700cal on workout days and 2200 on rest days. I'll be kicking things off for real next week!
Wednesday, October 26, 2011
First Day Back on Legs
It's been about 2 weeks since I've had a squat session, and a whole week since I've done anything whatsoever as far as lower body goes. My legs were feeling good and fresh.
Got the gym at 3 and warmed up. Then got in a good workout. *Remember, I'm deloading, so weights are about 20% lighter than usual*
Squats
275x6
250x8
225x10
No belt, and my form was nice and deep. I'm using this deloading period as a great chance to clean up my form and work on the fundamentals. They're SO important.
Leg Extensions
250x15
Leg Curls
120x10
Weighted Chin-Ups
+45x6
+25x7
+0x8
Close-Grip Pulldowns
135x8
Barbell Curls
60x12
Done.
I don't know why, but despite the fact that the weights were much lighter than I was working with last week, they still felt HEAVY. I got a weird feeling in my legs. Almost how I felt back when I ran track. They burned and were all tingly. I haven't felt that way after lifting in a long time! I think the time off made my CNS a little lazy, and my muscles forgot how it felt to use that fuel in 'em ^_^
Either way, it feels good to deload!
Got the gym at 3 and warmed up. Then got in a good workout. *Remember, I'm deloading, so weights are about 20% lighter than usual*
Squats
275x6
250x8
225x10
No belt, and my form was nice and deep. I'm using this deloading period as a great chance to clean up my form and work on the fundamentals. They're SO important.
Leg Extensions
250x15
Leg Curls
120x10
Weighted Chin-Ups
+45x6
+25x7
+0x8
Close-Grip Pulldowns
135x8
Barbell Curls
60x12
Done.
I don't know why, but despite the fact that the weights were much lighter than I was working with last week, they still felt HEAVY. I got a weird feeling in my legs. Almost how I felt back when I ran track. They burned and were all tingly. I haven't felt that way after lifting in a long time! I think the time off made my CNS a little lazy, and my muscles forgot how it felt to use that fuel in 'em ^_^
Either way, it feels good to deload!
Monday, October 24, 2011
The Ramp-Up Commences...
Yesterday, after 5 days away from the gym (lots of rest, sleep, baths, and movies ^_^), I went and had a work out. It was the first workout of my "ramp-up/deload" phase before I kick-start this bulk. My sternum was feeling much better, and I felt up for a work out. I hit Upper Push/Calves, fasted, at about 10:30AM. Now, since it was a deload, my weights were about 20% lighter than usual. Nothing strenuous. Just enough to keep my muscles firing; think of it as active recovery as I build up to my heavy weights.
Bench Press
190lbs x 6
175lbs x 8
160lbs x 10
Piece of cake!
Military DB Press
60s x 8
55s x 10
Easy as pie...
Tricep Straight Bar Extensions
72.5x12
Calf Extensions
270x12
250x15
Really easy workout. It's strange; after the short layoff, lifting weights actually felt funny. I felt a burn in my muscles and was all twitchy which usually doesn't happen. I was lifting light weights, too, which is even weirder. I think my CNS was reawakened ^_^.
Bench Press
190lbs x 6
175lbs x 8
160lbs x 10
Piece of cake!
Military DB Press
60s x 8
55s x 10
Easy as pie...
Tricep Straight Bar Extensions
72.5x12
Calf Extensions
270x12
250x15
Really easy workout. It's strange; after the short layoff, lifting weights actually felt funny. I felt a burn in my muscles and was all twitchy which usually doesn't happen. I was lifting light weights, too, which is even weirder. I think my CNS was reawakened ^_^.
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