3-AD, Inhibit E, Trisorbagen and more log.
08-16-2008 06:07 PM
Day-6 Chest, Traps, Abs, Rear Delt.
Today I did a regular rep pace workout. No squeezing reps or anything. Saturdays are my days to kinda work on the stuff that needs working on so I usually do chest again and lately I have been doing some rear delt too just to create that separation from the rest of the shoulder and tricep.
I used the Atomic Meltdown again today and I am convinced my skin is permanently that scent.
Decline DB 85/10 95/8 100/6 105/6
DB Flye 50/10 55/8 60/6 65/4
Incline Hammer 140/15 180/8 190/6 200/4
Pec Dec Flye 165/15 225/10 255/8 300/10
DB Shrug 80/28 90/26 100/18 110/14
Incline Rear Delt 15/15 15/15 20/12 20/12
Cable Rear Delt 40/12 50/10 60/8 40/12
Seated Shrugs 180/15 230/12 270/10 270/11
Freemotion Cable Shrugs 100/26 110/20 120/18 130/16
Cybex X-Cross 3/15 4/12 5/10 6/6
Incline Leg Lifts X/70 X/70 X/70 X/70 X/70 X/70
Incline Medicine Ball Side-to-Side Twist 4/25 4/25 4/25 4/25 6/20
Strength: I am glad that the 3-AD is helping me keep my strength because typically when you do squeeze workouts for a few weeks you tend to lose some strength. Saturdays are a good measurement of that for me because I do a more regular paced workout. My strength is staying which makes me very pleased.
Aggression: I felt aggressive in the gym today but not any more than I usually feel. I think that there may be a few small things that are bothering me more easily.
Focus: I had a great focused workout and had an excellend mind-muscle connection today.
Recovery: Since Saturdays are a bonus workout day for me I typically take longer rest periods and chat it up with a few people more often. I had ample time between most sets and recovery was fantastic.
Exactly two weeks from today is my show........
08-17-2008 07:59 PM
Today was a well deserved and much needed rest day. I worked but have done as little activity as possible to help my body recover.
08-17-2008 10:14 PM
workouts are lookin solid bro! keep it up!
08-17-2008 10:42 PM
Outstanding log! Those abs are looking good.. best of luck
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08-19-2008 01:27 AM
Took all my supps on time today and used the Atomic Syrup(Meltdown) while tanning. I feel like I am becoming more vascular and my strength feels great. I am a bit frustrated because there is Tropical Storm Fay heading our way here in Orlando. I am still going to the gym and I told them I am breaking in if they close........
Another Slow Squeeze Day
Smith Squat 140/12 180/10 230/8 250/6
Front Squat 90/12 110/10 130/8 150/6
DB Lunges 45/16 45/16 45/16 45/16
Leg Xtension 110/8 90/10 70/12 130/8-Drop Set to 50/25
Leg Curl 90/10 100/8 100/8 110/8
Abs 8/25 8/25 8/25 8/25
Strength: The 3-AD is starting to definitely kick in and I can feel my strength increasing.
Aggression:Feeling more aggressive than normal but I am becoming a master at controlling my aggression and channeling it for positive use.
Focus: Very focused today while I was working out and at work. I concentrated very hard on the squeeze and the speed of the reps today. My squats and front squats were soooo slowwwww.
Recovery: Recovery time today was kept at a minimum. I felt I could have did a few more exercises but I had to get to work
08-19-2008 09:19 PM
Workouts are lookin good bro! It's always nice when you start feeling 3-AD kick in and the strength starts to increase!
08-20-2008 02:45 AM
Day-9 Chest and Triceps
Okay, this will be short and sweet because I am exhausted and I have to wake up early to practice my poses tomorrow with a friend.
Squeeze Reps are Murder!!!
Incline DB Flye 45/10 80/8 50/8 55/6
Incline Skull Crusher 70/10 70/10 80/8 80/8
Decline Flye 40/10 45/8 45/8 50/6
Decline Skull Crusher 60/12 70/10 70/10 70/10
Incline Hammer Chest(Super Slow) 110/10 110/10 90/12 90/12
Decline Hammer Chest(Fast) 180/10 180/12 180/10 180/12
Pec Dec 90/8 90/8 105/6 120/6-Drop Set to 75/60
Nautilus Dip 125/30 140/20 155/16 200/14
I am exhausted from my training and preparing for this show. I worked out my contest prep week diet today and my workout schedule for that week as well as my nutrition.....some crazy stuff. If you want details I will provide.
Strength: Felt great today, I was able to really squeeze out the tough reps and push through to finish sets.
Aggression: I was carrying plates in each hand walking to the hammer strength machine and this kid walked right in front of me and I felt like knocking him out....so I guess I'm feeling aggressive....lol
Focus: Very focused on my workout and I had an amazing pump today....it was off the chain.
Recovery I recovered nicely between sets and didn't need much of a break and I did my workout the way I did it on purpose to limit the time between exercises.
08-21-2008 12:55 AM
Took all of my supplements on time today. What a whirlwind of a day! Tropical Storm Fay is just sitting on top of us, work, workout, practiced my posing and routine. Completely drained from this day.
I used the Atomic Meltdown today and I am not sure of it's effectiveness as of yet.
Squeezing on back day hurts sooo good!
Hammer High Row 230/8 230/8 270/6 270/7
Lat Pulldown 120/8 120/8 120/8 120/8
Lat Pressdown 60/8 60/8 60/8 60/8
Seated Cable Row 135/8 120/10 105/12 105/12
Back Xtension X/12 5/10 10/8 15/6
Side Xtension X/15 5/12 10/10 15/8
Back Xtension Crunch X/15 5/10 10/10 15/8
Incline Leg Lift X/30 X/25 X/30 X/30
Strength: Feeling stronger and more focused. I think it's because my competition is so near.
Aggression: Felt amazing, I have completely harnessed the aggression on a daily basis and release it in the gym.
Focus: Got a little sick of people coming up and talking to me but I tried to be nice and obliged everyone.
Recovery: Recovered nicely today....strength jumped back quickly today and my workout felt great.
Side Note.....my metabolism is on fire right now.....literally. I'm eating 7-9 times a day and after every meal about 15-20 minutes after I feel my body temperature rise and I start sweating. That usually means one thing....I am really anabolic baby!!!!
08-21-2008 01:51 AM
Solid looking back workout bro!
08-22-2008 12:39 AM
Day-11 Shoulders and Calves
Took all my supps on time today. Had another very long day and it poured rain all day because this tropical storm will never leave!!!
I worked out with a partner today and he loved the squeezing technique, it really helped him increase blood flow to the shoulders.
DB Shoulder Press 55/9 55/9 50/10 45/11
Incline Rear Delt 15/12 15/12 20/10 20/10
Incline Z-Bar Front Raise 30/12 30/12 30/12 30/12
Hammer Shoulder Press 140/10 160/8 110/12 110/12
Cable Lateral Raise 20/12 20/12 20/12 30/8
Cybex Oblique Crunch 70/15 90/15 110/12 110/12
Cybex Torso Oblique Twist 90/12 110/10 120/10 130/8
Fast Calves....fast rep speed
Cybex Leg Press Calves 210/30 250/25 310/24 390/24
Seated Calf 90/20 90/20 90/20 90/20
Strength: My shoulder strength was great today and I felt a TON of blood in that area because of the pause at the bottom and slow speed.
Aggression: I felt good attacking the weights today and the 3-AD is definitely helping me stay strong as I prepare for this show.
Focus: Workout partner threw me off because I assume when I have a partner that I can do some heavier weight because I have a spot but it turns out his cell phone was more important. So I did my regular self spot stuff.
Recovery: I was pretty happy with the speed of the workout but it could have been faster for less recovery. I think between some sets I had too much time and I was too refreshed for the next set.
08-23-2008 01:21 PM
Good workouts, good log. Keep it up man. I am on day 8 of 3-AD and the stuff just kicked in, loving it so far.
Have you gained any lean mass yet? Recomp?
Good luck also for your show!
08-27-2008 03:01 AM
Sorry I'm slackin on my pimpin' right now with this log, I promise tomorrow I will update. My show got postponed and combined with another show so it's not until September 20th! I am actually really glad because it will give me some time to GROW!!!! I will log everything tomorrow and my workouts have changed too!
08-28-2008 02:35 AM
Day-12 Biceps and Triceps
Back! Show was postponed until Sept 20th! Time to grow!
This workout was on August 22nd.
Still squeeze workout.
Decline Skull Crusher 80/8 70/12 70/12 60/14
Smith Drag Curl 50/12 60/10 70/10 90/8
Overhead DB 80/8 80/10 80/10 80/10
Barbell Curl 5/10 10/10 20/8 25/6
V-bar Pressdown 140/8 120/12 130/12 160/8
High-Arm Cable Curl 30/12 40/12 50/8 60/6
1-Leg Leg Lift X/30 X/30 X/30 X/30
Seeing new striations and separation of muscles during training.
Aggression: Feeling great, a little snappy but that means the test is flowing!
Strength: I am still squeezing so the strength is hard to gauge but the squeezing is still brutal!
Focus: Had an awesome workout partner today, we both have great focus.
Recovery: Kept rest times to a minimum and the pace was high!
08-28-2008 02:41 AM
Day-13 Chest and Calves
This is the day I found out my show was postponed. It was immediately after I attended a pre-judging for another show.
I immediately have changed my workouts to regular speed reps 8-12 with heavy weight to illicit some gains....hopefully.
DB Bench 90/10 90/10 95/7 95/7
Incline DB 70/11 75/9 80/8 65/12
Wide Hammer Bench 180/15 270/10 270/10 300/8
Iso-Hammer Bench 90/12 110/10 130/6 90/12
Incline Hammer 90/15 110/12 130/10 90/15 80-drop to 60-drop to 40-drop to 20 all failure.
Cybex Leg Press Calves 210/35 250/25 290/18 390/20 490/18
Reverse Pec Dec Rear Delt 120/20 165/12 195/10 225/8
All I felt was anger and frustration after already starting my sodium and water loading because I was supposed to be 7 days away from my show....so not a lot of good mental notes to put here today. I just decided to start growing over the next 30 days until the show.
08-28-2008 02:48 AM
Day-15 Legs-With Quad Emphasis
Emphasizing the Quads today....
Squat 225/12 275/10 315/7 315/6
Cybex Plate Leg Press 540/12 630/10 720/9 810/8 900/8
Cybex Leg Press 290/12 370/10 410/8 430/8
Hack Squat 25 pulls.... 230....3 super slows and one 25 gets pulled until no weight is left and then 10 fast bottom 1/3 reps.
Seated Leg Curl 90/20 130/16 150/10 190/10
Prone Leg Curl 90/16 90/16 110/12 110/12
Cybex Crunch With Dumbbell Between Feet 95/X/25 125/5/20 140/5/14 155/10/12
Lying Leg Lift X/25 5/20 5/20 10/18
Strength: I felt aggressive and strong today and my leg workout almost had me puking. It was an awesome workout.
Focus: Determined to grow over the next few weeks.
Recovery: Little time to recover and the good ol puke feeling stayed with me a LOT!
08-28-2008 02:51 AM
Day-16 Chest and Triceps
I decided to do a Hammer Strength chest day.
Iso-Hammer 110/12 140/10 180/8 210/6
Wide Hammer 230/12 270/10 320/8 360/6
Incline Hammer 140/14 180/11 210/9 230/8
Decline Hammer 230/12 270/10 290/8 320/6
Incline Skull Crusher 70/12 80/12 90/10 100/8
Reverse Grip Pressdown 130/12 150/10 170/8 190/6
Bar Pressdown 130/10 130/10 120/10 120/10
My buddy spotted me for a few sets and said I am getting more and more vascular every day....that felt good to hear!
08-28-2008 02:58 AM
Day-17 Shoulders and Calves
VERY FRUSTRATED!! I pinched a nerve on my 3rd set of DB Shoulder Press and as we speak I am in a LOT of pain. I am pushing through it and doing back tomorrow though because I REFUSE to sacrifice and waste time because my show is too CLOSE to take a BREAK! I wanna scream.... but it hurts to breath so I'm sure screaming would hurt like hell too..... so those are my mental notes for this day!
DB Shoulder Press 65/12 70/10 75/8
Smith Shoulder Press 120/10 140/8 130/10 140/8
Pec Dec Rear Delt 150/12 180/10 195/8 215/8 225/6
Hammer Shoulder Press 110/15 140/12 180/8 180/8
Hammer Belt Shoulder Press 100/8 110/8 120/7 130/6
Standing Calf 100/16 100/16 200/10 240/9 260/8
Rotary Calf Out 290/20 Straight 310/25 In 330/25 Straight 390/20 Out 390/15
Ab Crunch + Twist 30 each set for 4 sets
Scissors-Superset ankle touches 4 sets of 60 each.
08-29-2008 08:46 AM
How is your nerve? Hope you get well soon!
08-29-2008 10:09 AM
did you atleast see a doctor? make sure there's no other damage?
Good Luck, Bro!
09-04-2008 02:27 AM
So my pinched nerve was killing me this day. I still worked through it and had a decent back workout.
Lat Pulldown 90/18 90/18 165/12 180/10 195/8 210/6
Reverse-Grip Straight Bar Lat Pulldown 120/10 165/10 165/12 180/10 195/8
Seated Straight Bar Cable Row 150/12 180/10 195/8 210/6
1-Arm Freemotion Row 120/12 130/10 140/8 150/8
Hammer High Cable Row 100/8 80/10 80/10 80/10
I was overall satisfied with my workout even though I didn't hit lower back. The pinched nerve didn't hurt as much when I was lifting but after I cooled off and my blood stopped pumping the pain came back and it was pretty intense. I had trouble sleeping all night because of it.
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