AE gives BSL's PCT IV the what-for
- 01-23-2014, 02:43 PM
good overall workout
Incline BP (6 sets) 3 sets at 225 sets of 7
Incline fly/db press supersets (5 sets) 60lbs to failure
Seated press (4 sets) sets between 155, 175, 185
Side Rear Laterals super sets (4 sets) 30lbs to failure
Feel good, strength improving and weight is up. Most importantly, pants(waist) not changing. 8 weeks of this should be very impressive.
- 01-23-2014, 05:49 PM
01-23-2014, 05:52 PM
Just caught up on your sessions. I like your style.
01-23-2014, 06:19 PM
01-23-2014, 06:43 PM
01-24-2014, 05:08 AM
Going to redesign some things starting Monday. Might go back to a different routine. Starting to brainstorm a little.
Focused on back today
Wide grip chin warmup 5 sets body weight sets of 10
Banded reverse hypers 5 sets to failure each set
BB rows 6 sets sets of 185-205 5-8 per
Had my shake and triad/greens and my typical bathroom visit post workout. Weighed in at 205. That is definitely up for me. Interestingly, as I said previously, my waist on my work pants has not changed at all, so the weight increase is the kind we want.
01-24-2014, 11:46 AM
01-25-2014, 07:15 AM
Taking the day off. Still not feeling well. Both the wife and I got hit at the same time. Very unpleasant Friday and Saturday.
01-25-2014, 07:54 AM
01-25-2014, 10:41 AM
01-26-2014, 09:16 AM
Back to business see this am. Typical 45 minute fasted cardio.
Might look at reworking something's this afternoon and redesigning my program a bit. Either move legs to a Sunday/Wednesday split or move some chest work around. Not too sure
01-27-2014, 05:04 AM
Alright, made some changes to the routine a bit, some of it out of response to missing saturday, the other side was as a result to try and change things up
Sunday: Chest and Hamstrings (1 time only switch)
Solid workout overall was still able to hit 295lbs for one on Incline BP. Supersetted each chest set with a set of hamstrings. Needless to say, I am walking a bit funny this am
Typical fasted cardio, great sweat going. Must admit, I still done feel 100% but I certainly feel much better than Friday and Saturday
BB rows 6 sets sets of 135, 185 and 205lbs
Wide chins 5 sets bw to failrue
DB Rows 4 sets 75lbs to failure (iron master dbs max out at 75lbs)
BB Curls 5 sets of 95 & 115lbs
DB Hammer curls 5 sets @ 50 & 55lbs
Overal, felt good, pump was solid. Energy was mediocre at best, much of that was as a result still recovering from whatever that bug was. New split going forward will look like this
01-27-2014, 08:54 AM
01-27-2014, 08:21 PM
01-28-2014, 04:44 AM
Thanks guys. Definitely feeling better. Still not 100%, but with the weird weather and working in a school! I think it's darn near impossible to get 100%.
01-29-2014, 05:08 AM
Added a nice little change to my leg day this morning. The box I use for box squats has the ability to be raised/lowered. Moved the box from 14" down to 12". What a difference. Legs are pure jello right now.
Box squats 8 sets 3 sets @ 225lbs for 8 (wobbly afterwards)
GHR 5 sets BW, 10lbs and 20lbs to failure
Arny presses 5 sets 70lbs sets of 12
Side.Rear db laterals superset 30lbs to failure
Really happy that I lowered the box. Would love to be able to continue that growth and in 2 years (when I hit 40) get back and compete @ 198 in the raw masters division.
01-30-2014, 07:11 AM
Hit some chest and tris this morning. Nothing outlandish to report. Will do another weigh in tomorrow morning Chest: Incline BP (6 sets) 3 sets @ 225 7-9 repsFlat push press (5 sets) sets up to 275lbsTrisJM Press (5 sets) sets up to 205lbs 5 reps perCG BP (5 sets) super set with jm press2 arm db tri ext (4 sets) 75lbs to failure.
02-01-2014, 09:34 AM
Have had a busy couple of days at work, where I have not had access much to AM. Damn HS kids keeping me busy. Add in angry parents showing up unannounced to argue with me, and it has been entertaining.
Have had 2 solid days of workouts. I did already run/lift this morning as we have some new furniture being delivered this afternoon and I wont be able to do very much.
Couple of thoughts:
Strength is up (specifically on legs), was really moving 315 off the box with ease, specifically from a seated position. Surprised me with how much ease it was. Also hit shoulders pretty hard today. Seated press with sets of 185 was no issue at all.
Fairly pleased so far. I decided I will do update photos at the end of the first bottle.
02-03-2014, 04:44 AM
Finishing up my back and bi morning. Will update shortly with yesterday and today write up. Unfortunately another damn winter storm here.
02-03-2014, 05:01 AM
Have to vent....all the neighboring schools by the one where I work have closed, and yet...not mine...yet!
Yesterday was a mediocre workout. Energy was just nonexistent. With that said, I made up for it this morning. I didnt focus on overall strength today, it was more on higher rep and stricter form.
BTN pull ups 4 sets BW to failure
BB Rows sets up to 185 (sets of 8)
Rack pulls sets up to 405 rep range 5-8
Bis (totally out of energy at this point)
Hammer curls 3 sets @ 50lbs sets of 8
Things of note:
stopped after hammer curls....energy and strength were drained. Muscular hardness is very prominent as is vascularity. I will also note that the BTN pull up were a great stretch and warm up and I was moving with greater ease than in the past.
02-03-2014, 10:35 AM
02-03-2014, 11:42 AM
02-04-2014, 10:15 AM
There's a lot of meets out that ways. You should definetly jump on one of em!
02-04-2014, 05:20 PM
02-05-2014, 08:07 AM
02-05-2014, 02:53 PM
02-05-2014, 07:46 PM
02-07-2014, 04:35 AM
Had a good 2 days worth of workouts. Actually currently finishing up my back/bi routine as I type this.
Incline BP (8 sets)
Flat Flys (5 sets)
JM Press (7 sets)
CGBP (6 sets)
*Nothing notable in terms of weight, however, I will stress the following
- Joints are very stiff
- Vascularity is greatly improved
- Muscular hardness is noticeable to the touch
- Weight has maintained at roughly 204lbs
- Appetite is increasing steadily
Rack Pulls (8 sets)
BB Rows (4 sets)
Banded Reverse Hypers (4 sets)
Wide grip chins (4 sets)
Concentration curls (4 sets)
Seated incline curls (4 sets)
02-09-2014, 03:28 PM
02-10-2014, 04:35 AM
Much appreciated. Actually lifting right now. Have had a good couple of days between setting a PR off the box Saturday to smashing one of my favorite back exercises right now.
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