[Big Poppa S]

It's been a little bit of forever since I was last updating this regularly, but I'm finally starting to feel like myself again (lost my motivation for awhile there) and I'm getting back on track. I have some possiblities for PL meets coming up (Eastern Canadian and a Raw meet at my own gym) so I feel that I need to start making some progress for those. As well I'm in a wedding in 3 weeks (which I've been attempting to lean up for) so I will be continuing to progress towards that as well.


REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Deadlifts

10@135 - warmups
10@225
10@315

5@405
5@405
5@455
3@495
2@515

Widegrip Pulldowns

10@180
10@220
8@240

Barbell Rows

10@225
8@245
8@245

V-Grip Pulldowns

10@220
10@210
8@260

Frog Crunches

20
20
20

Cardio

I've been doing alot of mountain biking lately, and have not really been following a strict cardio routine, just getting out and being active. I'll have to start reeling this in and tightening it up if I want to achieve the goals I've set for myself.

Energy Level: Good energy level. (finally!...) 9/10

Workout Rating: A, Awesome feeling to do deadlifts again, as I've been doing mainly rack pulls lately. The time off seems to help as I felt stronger than ever on the deads.

Post Workout Musings: Rest is a good thing and maybe that was all I needed. I had all last week off from work and basically just vegged out on the couch. This seems to have re-energized me.

Macros:
Calories: No idea

Water intake: No idea

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS

[Big Poppa S]

Got up early this morning and got in the gym right as it openned. We're planning on going on a shoreline cruise tonight so I wanted to make sure that I had lots of time to run my errands today.


REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Barbell Curls ss w/ DB curls

20@85 / 20@35
16@95 / 16@35
10@105 / 10@35
10@105 / 10@35

1 Arm Machine Curls

20@40ea
15@50ea
10@60ea
10@60ea

High Cable Curls - think front double bicep pose

20@40
15@50
10@60
10@70

Tricep Cable Pressdowns

20@150
17@170
12@200
12@200

DB Overhead Press ss w/ Bench Dips

20@60 / 20@BW
15@80 / 20@BW
12@100 / 20@BW

DB Kickbacks

20@12
17@15
12@20
10@25

Cardio

Nothing today, more biking tomorrow.....

Energy Level: Good energy level, felt great! 9/10

Workout Rating: A, Top notch arm workout, awesome pumps, engorged with blood, what else could a guy ask for?

Post Workout Musings: Two workouts done in my new program and I'm feeling great, now to maintain this feeling.......

Macros:
Calories: No idea

Water intake: No idea

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS

[CTDeuce]

Im glad to see you're out being active buddy. That's one thing I always tells people that are existing or potential clients. When it comes to cardio, I don't want it to be boring for them. Even if i'm outside with them throwing around a frisbee, at least they're moving side to side and back and forth.

Mountain biking can be really beautiful also, depending on your scenery. Kudos!

[Big Poppa S]

Although right after work I had to go staight to Dragon Boat practice (rowing race as a fund raiser) I was still able to hit up the gym after practice and get a good workout in.


REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Bench Press

20@135
10@225 - all warmups
10@315

5@335
5@345
5@355
3@365
3@375

DB Incline Press

10@100's
8@110's
8@120's

Pec Deck

12@225
12@225
12@225

Low Cable Cross

10@50
10@60
10@70 - little bit sloppy on this last set

Cardio

Alhtough rowing was pretty good cardio, I actually got on the x-trainer for 20 min and the reincumbant bike for 20 min.

Energy Level: Awesome! 9/10

Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.

Post Workout Musings: The good workouts are just piling up. I was actually surprised how good I felt considering that I started up a Ketogenic Diet yesterday, we'll see how the energy levels stack up as the diet continues.

Macros:
Calories: ~2000

Water intake: 5 litres - a little bit low here...oops

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps

[CTDeuce]

good luck with the new diet man!

[Big Poppa S]

Since I haven't been really *feeling* my hamstring workouts, I've chosen to separate them from quads and calves, this way they're also pre-exhausted from the day before so when I do quads and calves tonight the hams will get double the workout


REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

DB Shoulder Press

12@60
10@80
8@105
8@105

BTN Barbell Press

20@135
20@135
20@135

Lateral Raise superset w/ Rear Delt Raise

15/15@30
12/12@35
10/10@35

Barbell Shrugs

10@315
10@405
10@405

Prone Hamstring Curls

12@110
12@110
10@120
10@120

Stiff Leg DL's

12@135
12@135
10@185
10@185

Cardio

Do to the crazy humidity here right now I only did 30 minutes on the reincumbant bike last night..... that was more than enough.

Energy Level: Awesome! 9/10

Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.

Post Workout Musings: Had to add a bit of a carb meal in after the workout as I was feeling dizzy and majorly depleted, just had some mixed nuts (plain, nothing on them at all), the fats and carbs brought me back to reality

Macros:
Calories: ~2000

Water intake: 5 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X

[Big Poppa S]

A little late on this post as this was done on Thurs.


REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Squats

10@135 - warmups
10@225
10@315

5@365
5@405
5@425
3@455
3@455

Leg Press

20@200
20@200
20@200

Hack Squat

15@135
15@225
10@315

Quad Extensions

20@150
12@180
10@180

Standing Calf Press

20@300
20@300
10@345
10@345

Seated Calf Press

20@135
20@135
10@185
10@185

Cardio

No Cario, doing legs killed me.

Energy Level: 9/10

Workout Rating: A,

Post Workout Musings: N/A

Macros:
Calories: ~2000

Water intake: 5 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X

[Big Poppa S]

I just did a few quick arm exercises as Friday was strictly for tanning (am part of a wedding coming up) and for cardio (bike and x-trainer) I also didn't want to wipe myself out too much as I was racing in the Dragon Boat races on Saturday.

So as I said above I was paddeling in the Dragon Boat races today, we were in 3 races, 1 win and 2 loses, it's fine though as it's really just a fund raiser and we could never really compete with the actual rowing teams that also enter. It definitely got me to thinking though, I definitely have not been making use of the ocean that is right within walking distance of me. The workout I've got from paddeling/rowing has been awesome each time I've went out on the water. It's also great to be doing something active outside of the gym. I think I'm going to investigate the price of renting or buying possibly a kayak or a "skuller" (sp?) as I've enjoyed it just as much or even more than mountain biking.

We'll see what happens......

Oh yeah...... definitely no workout today.

[Big Poppa S]

I didn't workout last night as I was so wiped out from work that I needed a mental and physical break (just slept all evening), however I did get a pretty good workout in on Sunday after I worked a hockey camp.

REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Rack Pulls

10@135 - warmups
10@225
10@315

5@405
5@455
5@495
3@545
1@585 - really struggled with this one.

Widegrip Pulldowns

10@200
10@220
8@240

Vgrip Cable Rows

10@220
10@240
8@260

Hammergrip Chin ups

10@BW
10@BW
10@BW

Frog Crunches

20
20
20

Hyperextensions

15
15
15

Cardio

20 minutes on the x-trainer and 20 minutes on the bike, I didn't keep track of the settings just went at a good pace as I had already been on the ice for 3 hours that day.

Energy Level: Since I skated first and had a pretty long day on Saturday my energy wasn't quite where I would like it to be 6.5/10

Workout Rating: A, rack pulls felt pretty good, I felt strong, even when I hit the wall at 585, a few more weeks rotating between deadlifts and rack pulls and I should be close to pulling 600 from the floor

Post Workout Musings: Following up the heavy rack pulls with some reps of pulldowns, rows and chin ups really blasted my lats (especially the outer portion) so I have to call the workout a definite success!

Macros:
Calories: ~2000

Water intake: 5 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X

[Millennium 1]

Originally Posted by Big Poppa S

5@405
5@455
5@495
3@545
1@585 - really struggled with this one.

Great job Steve! There is nothing light about 585 Way to go.

[CTDeuce]

That really is some serious weight...good job bro!

[Big Poppa S]

Originally Posted by Millennium 1

Great job Steve! There is nothing light about 585 Way to go.

Thanks Matt, I'm still making progress so I can't complain. Possibly have "Raw" lifting meet coming up in September, gotta start getting ready for it....

Did some board work on bench press just to keep things interesting, it actually went pretty good consider it's only the 3rd time I've used boards

REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Bench Press

10@135 - warmups
10@225
10@315

5@335 - 1 board
5@355 - 1 board
5@375 - 2 boards
3@395 - 2 boards
3@405 - 2 boards

Incline Barbell Press

20@135
10@225
8@275

DB Bench Press

15@50
15@50
15@50

DB Bench Flyes

15@50
15@50
15@50

Cardio

45 minutes on the X-trainer, random hill settings, level 6

Energy Level: Started off pretty tired but I seem to gain energy throughout the workout 7.7/10

Workout Rating: A, If I didn't do all the warmups and lighter sets I think I could easily have gone up to 425 or even 455 with 2 boards, regardless I still got an awesome chest workout in.

Post Workout Musings: Felt really strong again today, the positive energy was really flowing, I might still hit my goals of 500lbs bench, and 600lbs deadlift by the end of the year.

Macros:
Calories: ~2000

Water intake: 5 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X

[Big Poppa S]

Just to throw a little "wrench" into the equation and to keep my body guessing I did a biceps only routine last night. By the end of it my bi's were on fire and my triceps were a little jealous..... but don't worry they'll have the day in the sun soon enough!

REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

DB Curls

20@30
16@40
14@50
10@60

Concentration Curls

20@35
16@40
10@45

Single Arm Cable Curls

20@50
20@60
16@70

Single Arm High Cable Curls

20@50
20@60
12@70
12@80

Cardio

20 miutes on the stair climber, and 20 minutes on the reincumbant bike.

Energy Level: Energy was good but the humidity sapped it out of me quickly. 7/10

Workout Rating: A, After having a big chest workout the day before my upper body including biceps was stiff and sore, making this workout a little less than what it could have been. Still pretty solid though

Post Workout Musings: I enjoyed separating biceps and triceps so much that this might become a regular occurance .

Macros:
Calories: ~2000

Water intake: 5 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps

Lunch:
1 Fish Oil

Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X

[Big Poppa S]

So like I said I've separated Biceps and Triceps to see what effect it might have on my progress

REST PERIODS
60 seconds between all sets, 2 minutes between exercises.

Single Arm Cable Pressdowns - gotta warm them elbows up!!

30@60
30@60
30@60

Overhead DB Press ss w/ Bench Dips

15@80 / 20
12@100 / 20
10@120 / 20

DB Skullkrushers

12@35's
12@45's
8@55's

DB Kickbacks

20@20
20@20
20@20
20@20

Cardio

30 miutes on the x-trainer.

Energy Level: Energy was okay, but not great after a long week of work. 6/10

Workout Rating: B, I high repped it a little as I was a little drained from the long week at work, as such I didn't feel that I got as much out of this workout