So I wasn't able to make it into the gym last night as I had to work 2 sessions at the hockey training facility last night after working my regular 8 hours a day job. Regardless, I just used it as my scheduled day off and did my rackpulls this morning.

This morning:
Rack Pulls

10@135
10@225
5@315
3@405
2@495
1@545
0@585 - i don't know if I was just tired this morning or what but going in I was positive that I was going to get this, no biggie, I'll just keep training harder and harder, the tire flipping should help alot as well!

Cable Pulldowns

Undergrip
20@180
15@200
10@220

Cardio

30 Minutes on the recumbant bike.... I've upped the resistance and moved to a mountain climbing setting

Energy Level: 6.5/10 - I'm actually still a little sore from squats the other day, I'm hoping that is the only reason that I was lethargic this morning.

Workout Rating: B, Overall, I think it was still a solid session however, I was positive that I would get 585. Next time, next time....

Post Workout Musings: Now, that the workout is in, I have a short day of work ahead of me, I have an appointment this afternoon and then I have to go straight to coach hockey practice.

Macros:
Calories: ??????.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

BTW: I ordered my "Lever" belt (red), my wrist wraps and my knee wraps the other day. I'll just be borrowing the bench shirt and squat suit for this comp.... they're a little to $$$ for me right now.

Was able to get into the gym for a good workout this morning, I have to get them all in this week as I'll be leaving tomorrow afternoon for a for some hockey games and won't be back until late Saturday, we also have practice Sunday so I'm not sure how much time I'll have to hit the gym this weekend (if any). Regardless, I was back to the volume workout today..... once again let me just say that I love volume workouts!

This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press

10@185/ 10@35 / 10@35 / 10@80's
12@185 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 9@80's

Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls

15@85 / 10@35 / 10@40 / 10@45
10@95 / 10@35 / 10@50 / 10@45
10@95 / 10@40/ 10@50/ 10@50

Cardio

30 minutes on the recumbant bike, mountains, level 15 - sweating like a mother....!

Energy Level: 8/10 - Awesome workout again, was pumped that my energy has returned!

Workout Rating: A+, Once again I really dig this workout the pumps are crazy and it's actually really challenging, even though it's only two 2 groups of 3 "GIANT" sets.

Post Workout Musings: Obviously since I had switched bench and deads around I also switched my volume workouts around so that I could maximize my recovery time.

Macros:
Calories: ~2500 kcals

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

NOTE: Even though I've only been using it for a short time let me just say that CRE-02 is the REAL DEAL!!! Anyone who has read my logs recently will know that I'm a huge believer in Creatine and Cordyceps stacked together, and since CRE-02 has the best of both it definitley DELIVERS! I'm feeling great, the progress is going good, and I'm even noticing that I'm leaning up substantially.

NOTE 2: One of the guys who works at the gym I go to is a former Natural Olympia contestant. We have a very similar physique and have been discussing training together for an upcoming bodybuilding show in 2009... I'm currently focused on the next powerlifting meet, but I sure wouldn't mind stepping on stage again and having a partner to train with might give me that little bit of extra motivation.

I know what you mean about Cre-02. I've never used anything quite like it . I'm beyond ecstatic!

That would be awesome to have such an experienced lifting/training partner for the stage. Thats a sweet deal

Originally Posted by CTDeuce

That would be awesome to have such an experienced lifting/training partner for the stage. Thats a sweet deal

Yeah, I'm pumped if we end up having the time to train together at least a couple times a week, schedules are damn hard to coordinate though. Anyway, I got in to the gym this morning, which is good because I might not have time to get back there until later Sunday afternoon on even possibly Monday.

This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)

12@180 / 12@180 / 12@80
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100

DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns

12@40's / 20@BW / 12@180
10@45's / 19@BW / 10@180
10@45's / 15@BW / 10@180

Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press

12@100 / 12@135 / 15@270
10@110 / 10@185 / 12@315
10@120 / 10@225 / 12@345


Cardio

20 minutes on the recumbant bike, mountains at level 15, ran out of time, had to get home and pack as I'm leaving directly from work for my first "hockey weekend" of the season.

Energy Level: 8/10 - Felt great again.....ever since I started CRE-02 this has been pretty much a constant .

Workout Rating: A, It was challenging again, especially the Giant sets for back and for Tri's, those have been killers.

Post Workout Musings: Once again, I've been noticing subtle changes, leaning out, etc, while maintaining/increasing my strength so everything is going pretty much perfect right now!

Macros:
Calories: ~ 2200, lowering it abit since I'll be on the road, in hotels, in hockey rinks, not sure if I'll be able to eat as good as I should so I'll just be controlling portion sizes instead.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

We ended up having a practice and a game on Sunday, so I wasn't able to get to the gym until later in the afternoon, I was a little tired going in from a long weekend of hockey, but I pulled out the old Red Bull and got to IT!

Sunday morning:
Squats

10@135
10@225
6@315
5@365
3@405
2@455
1@495

- not much of a change here, just practiced on going well below parallel on all the reps, for good competition form.

Leg Press

10@450
10@540
10@630
10@720
8@810
8@900

- I just kept on going because it was feeling great!

Cardio

None, legs were/are fried.

Energy Level: 8/10 - I think the Red Bull definitely help get me going long enough for the adrenaline to set in.

Workout Rating: B, It was pretty good overall, I'm getting deeper with 495 and might even be able to go up a little bit next time, once I start using the squat suit again, I'll be crushing these numbers .

Post Workout Musings: Everything is progressing nicely so I have nothing to complain about.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

So, just like last week I wasn't able to do squats until Sunday, that means I do chest on Monday to give my back and legs a rest until I do Deadlifts, which will probably be tomorrow , as we're starting our weekly 6:30am practice for hockey on Thursday.

This morning:
Bench Press

10@135
10@225
6@315
5@335
3@355
2@375
1@405

- completed a couple more reps between 315 and 375. 375 and 405 went up much easier this time around, once again, when I break out the bench shirt I'll be crushing these.

Pec Deck

15@255
15@255
10@275
10@275

Cardio

30 Minutes on the recumbant bike.... gotta keep those legs from tightening up!

Energy Level: 8/10 - Felt real good this morning, maybe my body is finally adjusting to the morning workouts?

Workout Rating: B+, I'm not giving myself an A or A+ until I can get 415+ with ease.

Post Workout Musings: Unfortunately, due to scheduling conflicts my routine keeps on seeing adjustments, I guess that's just the way it is when you're a busy person, as long as I keep getting all the workouts in, I'll be happy.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

Nice progress. Soon 405 will just be another step... what's the body weight at these days?

Originally Posted by CJPopovich

Nice progress. Soon 405 will just be another step... what's the body weight at these days?

Thanks CPOP, that's what I'm figuring... the way things are progressing 405 will just be another regular old set soon.

The weight is hovering around 269 when I get up in the mornings and around 274 by the time I'm hitting bed, not too bad if I do say so myself.

It was deadlift day this morning I'll be rotating rack pulls back in next week and keeping such a rotation until the last few weeks of my preparation.

This morning:
Deadlifts

10@135
10@225
10@315
5@405
3@455
2@495
1@545

- 545 wasn't too bad this week, it was slow but it was steady, can't wait until I get my new belt in as the one I'm using right now "cuts me off" from getting into the propr DL position and digs into my body badly (all sorts of bruising)

Cable Pulldowns

V-Grip
15@180
12@200
10@220
10@240

Cardio

20 Minutes on the recumbant bike.... ran out of time to do any more. Tire Flipping tomorrow will be more than enough cardio.

Energy Level: 8/10 - Had a workout partner this morning so there was a little extra motivation to do well.

Workout Rating: B, Yeah, I'm happy with 545 going up steady, but it's still 60 more pounds to get to where I want to be. Don't worry I'll be getting there for sure.

Post Workout Musings: Good workout this morning and (hopefully) I'll have a good day at work. After my regular job I have to go work at the Hockey Skills Training Centre so it's going to be a long day...

Macros:
Calories: ~2500.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

Tire flipping was out this morning as I was quite sore and it was only 5 degrees when I got up this morning, not good to be heavy lifting in, would just be asking for an injury. So I countinued with the regular schedule and got right into the volume workouts

This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press

10@185/ 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's

Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls

10@95 / 10@40 / 10@50 / 10@45
10@95 / 10@45 / 10@50 / 10@50
10@95 / 10@50/ 10@60/ 10@50

Cardio

30 minutes on the recumbant bike, mountains, level 15

Energy Level: 8/10 - Another top-notch workout!

Workout Rating: A+, Awesome pump, in both the shoulders and biceps, some vascularity is starting to return as well.

Post Workout Musings: These workouts are a little bit of cardio as well, I get a great sweat going!

Macros:
Calories: ~2500 kcals

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

MORE VOLUME...... it's funny, these workouts don't seem like that much, but they are killer! I get so much blood pumping through the muscles that they literally feel like they're going to explode. I'm a true believer that this is a major aspect of hypertrophy as the blood flow is assisting in stretching out the muscle fibers as well as providing the muscle with an abundance of nutrients for it's recovery.

This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)

10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100

DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns

10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180

Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press

12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345


Cardio

None, I was wiped out and have a busy weekend coming up

Energy Level: 9/10 - nuff said!

Workout Rating: A,+, like I said, KILLER!

Post Workout Musings: Big preseasin tournament this weekend plus a leg session tomorrow morning with the natural Olympia competitor at the gym!

Macros:
Calories: ~ 2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

Great session Steve! I love the volume training myself.

Good luck in the tourney and with the new lifting partner. have a great weekend!

So I was actually at the gym as soon as it opened on Sat. morning. I had to coach a game at 11:30 and then go to work at the training centre by 1:30 (until 5:30) so I wouldn't have had time to workout otherwise, the workout went real good, it was great to have someone pushing me to do better.

Sunday morning:
Squats

10@135
10@225
7@315
6@365
4@405
3@455
1@495 - should be getting this for a couple soon.

Leg Press

10@450
10@540
10@630
10@720
10@810
10@900

- was feeling good, went real heavy, I'm gonna be hurting today and tomorrow

Cardio

30 minutes on the recumbant bike to (hopefully) push some of the lactic acid out of the legs.

Energy Level: 9/10 - I was pumped for the workout and my numbers show it.

Workout Rating: A, I can't really complain, I was able to up the reps on a number of my sets, so I'm definitely seeing some progress.

Post Workout Musings: It's funny, not only am I working on getting stronger, but as I've mentioned before I'm leaning up a hell of a lot, I just noticed my legs in the mirror the other day and the seperation is as deep or deeper than it's ever been before. I've definitely never had this much seperation at this high of weight.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

Sunday was a day for deadlifts, I originally wanted to work on rack pulls, but there were a couple dudes in the power rack doing squats and when I asked them how many sets they had left they said they would be using it for "... at least 20 more minutes." That ended up being 3 sets, with about 15 minutes of talking. Regardless, I did full deads until they left and then did more rack pulls!

This morning:
Deadlifts

10@135
10@225
10@315
5@405
3@455
2@495
1@545 - was actually quite easy this time.

Rack Pulls

5@405
5@495
3@545
1@585 - was also quite easy!


Cable Pulldowns

V-Grip
15@180
12@200
10@220
10@240

Cardio

Ran out of time, had to rush off to coach.

Energy Level: 7/10 - I didn't have a ton of energy going into the workout, but it ended up being a really good one.

Workout Rating: B, Progress is coming along, although my maxes haven't gone up alot lately, my heaviest reps are slowly getting easier so I see more improvement coming.

Post Workout Musings: This was a crazy busy long weekend, with workouts, coaching 4 games in 3 days, Holiday suppers with friends, and working at the training centre. Needless to say, I am wiped out. I'm glad this is a short work week for us, I don't know if I could take a full one.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

So like I said in my last post, the very busy weekend that just ended has me a little lethargic and tired out. However, with the weeks flying by and the meet looming closer and closer, I don't have the option of not hitting the gym. So even though I was wiped out this morning I still went and did bench.

This morning:
Bench Press

10@135
10@225
7@315
5@345
3@365
2@395
1@415 - this one was a struggle and probably wouldn't have counted in an official meet, but I still got it up so there's definitlely some potential there.

Pec Deck

15@255
12@275
10@275
20@205

Cardio

30 Minutes on the stepper.... oh yeah, I sweated like a motherf***er!

Energy Level: 6.5/10 - I shot out of bed no problem, but I just couldn't seem to amass any energy.

Workout Rating: B+, progress is coming along, and I'm definitely happy considering my energy levels.

Post Workout Musings: The heavy days have been going quite well, but I must admit I'm excited about doing one of the volume workouts tomorrow!

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)

10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100

DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns

10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180

Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press

12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345


Cardio

20 minutes on the x-trainer, random hill setting, level 6

Energy Level: 6/10 - played hockey last night didn't get home until 12:30, didn't go to bed until 1:30

Workout Rating: B,+, I was kinda dragging my a$$, but still was able to match my previous volume workout so that's pretty good

Post Workout Musings: Was really, tired this morning, goo thing tomorrow morning is hockey practice and my scheduled day off!

Macros:
Calories: ~ 2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02

No workout this morning, just hockey practice. No workout this afternoon either, just work all day, go home, turn around and go to my second job from 5:30 to 10:30.

P.S. I'm tired!

Friday morning and it's good to be alive! I actually woke up in a positive mood today for some reason. I guess my body is finally adjusted to the early mornings and they're not bothering me anymore.

This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press

15@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@35 / 10@80's
10@205 / 10@40 / 10@35 / 10@80's

Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls

12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@35/ 10@50/ 16@35

Cardio

20 minutes on the treadmill, 6% incline, 4.0 MPH
20 minutes on the recumbant bike, random hills setting, level 15

Energy Level: 8/10 - Felt just great this morning!

Workout Rating: A+, Once again it was an awesome volume workout! Did a few more reps at lower weights on biceps to ensure that the pump I received was "skin-bursting".... and it was!

Post Workout Musings: Things are going well....

Macros:
Calories: ~2500 kcals

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02 - check it out, I've upped it to 4 tabs, this will be done for all workouts with the exception of legs where I'll be upping it to 5 tabs!

How did you like 4? I did 4 yesterday and I think it may have attributed to the ridiculous forearm pump I got.

Originally Posted by CTDeuce

How did you like 4? I did 4 yesterday and I think it may have attributed to the ridiculous forearm pump I got.

See above section re: skin-bursting pumps in biceps... , seriously though we'll see after I get a few workouts in on 4 (and a couple leg days in at 5) and then I'll be able to give a more accurate review on the differences/improvements/etc.

Im with ya on leg day brother. Next thursday it's all about 5.

Was able to get a leg workout in between working and coaching on Saturday. However, since I had just come from work (i.e. on my feet for just over 4 hours) I wasn't feeling totally prepared, plus my training partner wasn't able to make it.

Sunday morning:
Squats

10@135
10@225
5@315
3@405
3@455
1@495
1@515 - wasn't quite deep enough for a competition lift but it's getting close, this was also without the suit.

Leg Press

10@450
10@540
10@630
10@720
10@810
10@900

Cardio

ran out of time, wasn't able to do cardio.

Energy Level: 6/10 - Although tired I was still able to get some decent numbers a get all the way through the workout.

Workout Rating: B+, Although the numbers were okay, I just didn't feel "into it" as I normally would.

Post Workout Musings: Progress is coming, I think I'll starting up with the suit/shirt this week or next....

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

Woke up rather refreshed today, which was a surprise since I was so hung over yesterday..... yep, I went out and went out hard on Saturday night. A guy just has to cut loose every once and a while.

This morning:
Rack Pulls

10@135
10@225
10@315
5@405
3@495
1@545
1@585 - aint' no thing but a chicken wing!

Cable Pulldowns

V-Grip
15@180
12@200
10@220
10@240

Cardio

30 minutes on the recumbant bike, random hills setting, level 15

Energy Level: 9/10 - Felt quite refreshed (surprising0 and ready to go this morning.

Workout Rating: A, Not too bad, once I get 585 from the floor (soon?) I'll be really happy.

Post Workout Musings: this was a good start to the week, I can't wait to get ahold of the suit and shirt and really start pushing the weights! Should be happening soon.

Macros:
Calories: ~2500.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - I figured 5 worked good for legs so why not for deadlifts too? "D

It was bench day and I was actually feeling quite good going into it. I was hoping that the gym owner had brought the bench shirt for me but it wasn't there so I went RAW again.

This morning:
Bench Press

10@135
10@225
8@315
5@345
3@365
2@395
2@415 - w/ 2 boards...... haven't done any board work lately

Pec Deck

12@275
10@275
10@275
10@275

Cardio

30 Minutes on the x-trainer, random hill setting, level 6

Energy Level: 8/10 - Was pretty good this morning, might have been because I had a Rockstar "Burner" on the way to the gym .

Workout Rating: A, The 415 was actually quite tough even with the boards, but I'm not worrying I have all confidence that when I start using the shirt I'll be up around 450 - 460.

Post Workout Musings: Busy day, I have to work all day, then head over to my second job for a couple hours and then head straight to the rink to play hockey. I'll be getting in a little later than normal and then back up by 5:30am for tomorrow's volume workout (that's going to be a tough one)

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - yep I must be an addict, on my big bench day I went with 5 again!

Didn't have much energy to do anything this morning as I was still sore/tired from my late hockey game last night...... I am definitely not in hockey shape yet and I'm feeling very "heavy" on the ice. A couple more games and I should be just fine. it didn't help that we only had 3 defence for the game either.

On another note I think I need to find a new job. Although I've only been my current position for around 6 months I've started to see it trending in the wrong direction. Originally is was supposed to be mostly HR but is slowly moving towards more and more payroll-related activities (about 85% of my time now). If I liked numbers I would have taken finance or accounting but I didn't I tool HR in school. I'm still weighing my options before making a decision...... besides I don't even know what I want to be when I grow up!.......

What shirt are you using? Nice 2 board, I think you should be looking at 500+ once in a shirt. I'm being conservative too. At my best I was getting about 250 out of a shirt.

Originally Posted by CJPopovich

What shirt are you using? Nice 2 board, I think you should be looking at 500+ once in a shirt. I'm being conservative too. At my best I was getting about 250 out of a shirt.

The shirt is an old Inzer (I'm not quite sure which model - but it looks like a High Performance HD Blast), it's just a tad too big, but I don't have funds to purchase my own so I have to borrow that one, beggar's can't be choosers...

The squat suit is an old Inzer Hardcore (also a tad too big) it's also borrowed (see above regarding $$$).

I'm still waiting for my friggin' wraps and belt to arrive, I'm going to have to contact Inzer if they don't arrive soon!

My goals for this meet are as follows:

Squat: 265kg (584.22lbs)
Bench: 230kg (507.06lbs)
Dead: 275kg (606.27)
Total: 770kg (1,697.55lbs)
Bodyweight: 122.47kg (270)
Wilks: 440.671

Then a long deserved break from powerlifting to compete at the local provincial bodybuilding show.

Was able to get my workout in this morning, and after the long week that I've had it was tough to get up and get going for this one. However, my workout partner was able to make it so that helped push me through to the end. The gym owner also dropped off the bench shirt and squat suit for me so now IT'S ON!!! (well, once my Inzer order arrives that is...)

This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press

12@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@40/ 10@80's
10@205 / 10@40 / 10@40 / 10@80's

- these sets were damn hard!?!?!

Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls

12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@30/ 10@50/ 16@30

- the pumps from this are always insane...

Cardio

30 minutes on the X-trainer, random hills setting, level 8.

Energy Level: 6/10 - Had nothing in the tank but pushed through to the end

Workout Rating: C+, Although the pumps were good and I finished the workout I just didn't feel great about it, my lack of energy is definitley affecting me.

Post Workout Musings: I think I'm going to look into purchasing a small eliptical trainer for at home. I'm struggling to get my workouts not to mention getting extra cardio in. We'll see, if I can find anything for under $500 I might just have to pull the trigger...

Macros:
Calories: ~2500 kcals

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02

As per the usual schedule Saturday was Squat day. I was actually quite pumped about because the gym owner had brought the equipment I needed in (suit, shirt) so I was pumped to start putting them to use. Unfortunately I wasn't able to put it to full use.... read below!

Sunday morning:
Squats

10@135
10@225
8@315
1@405 - so I was actually all geared up for this one, suit, belt, wraps..... went down for my first rep and POOF!! Damn, belt exploded!?!?! Ripped right in half! Of course, there isn't another belt at the gym that fits me either!
3@405 - suit, wraps, no belt
1@455 - suit, wraps, no belt
1@495 - suit, wraps, no belt

Leg Press

10@450
10@540
10@630
10@720
10@810
10@900

Cardio

30 minutes on the recumbant bike (to push any lactic acid out of the legs), mountain setting, level 15

Energy Level: 9/10 - Going in I was totally pumped up for the day, as soon as the belt broke I was totally rattled, I tried to regroup but it was difficult.

Workout Rating: C+, The workout was okay, I was just rather disappointed with the whole situation.

Post Workout Musings: I'll have to see if I can borrow a belt until mine arrives.... can't afford to be taking time off now.

Macros:
Calories: ~2500

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

Used the "Trap bar" as I had lower back soreness and didn't have a belt to use.

This morning:
Trap Bar Deadlifts

10@170
10@260
10@350
5@440
1@530
X@580 - failure due to sore back.


Cable Pulldowns

V-Grip
10@190
10@210
10@230
10@250

Cardio

30 minutes on the X-trainer, random hills setting, level 8

Energy Level: 7.5/10 - Good but not great.

Workout Rating: C+, Wasn't overly "into" it or happy with it.

Post Workout Musings: Hopefully my freakin gear arrives soon!

Macros:
Calories: ~2500.

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02

So if you've been following the log at all you'd notice that Tuesday has strictly been my bench press day. However, now that I have the bench shirt I decided to move bench presses to Saturday, because the shirt takes so much time to get on/off/adjust, that I couldn't possible to all that I wanted to do in under 45 minutes. So in it's place we did shoulders/chest/biceps volume this morning, with a couple changes to keep it interesting.

This morning:
Giant Set: Barbell Incline Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ DB Shoulder Press

10@135/ 10@35 / 10@35 / 10@60's
10@205 / 10@40 / 10@40/ 10@60's
10@255 / 10@40 / 10@40 / 10@60's

Giant Set: EZ Bar Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls

10@115 / 10@50 / 10@50 / 10@50
10@115 / 14@40 / 10@50 / 14@40
10@115 / 16@30/ 10@50/ 16@30

Cardio

30 minutes on the X-trainer, random hills setting, level 8.

Energy Level: 8/10 - Had a sugar-free Rockstar on my way to the gym

Workout Rating: B+, The change was good but was also quite challenging so I think it did it's purpose.

Post Workout Musings: A few little changes right now is just what the "doctor ordered" to keep the muscles guessing and the workouts fresh!

Macros:
Calories: ~2500 kcals

Water intake: ~4 litres

Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02