Linear Periodization Log

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  1. great stack man
    time to get big
    SFW and GFH


  2. Quote Originally Posted by Inarius View Post
    great stack man
    time to get big

    heck freakin yea, bro. i dont think i could express my excitement better than this:

    :bruce3:
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  3. i was so excited about the new stack that i decided to take a picture to commemorate this momentous occasion (at least for me)
    Attached Images Attached Images  

  4. Damn man!! Lookn real good!! Def put some lean mass on!! You have awesome genetics! Glad to see you puttn em to use! Numbers are lookn great too! Keep up the hard work broski!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. thanks, metroba, looking forward to seeing some results from these.

    Work Log Monday 11/10/08

    Weight: 138lbs <- lost big weight over the weekend (down almost 4 lbs, which is NOT water weight. visited a friend this weekend who does not have time in her schedule to eat a lot of food)

    Leg Day
    --------
    Squat*:
    Bar x 15
    135 x 5
    185 x 5
    225 x 1
    225 x 1
    185 x 5
    185 x 5

    *Not a good day for squats. Previously, when I squatted, i had about 2 or 3 inches further down to go to get parallel to the ground. I'll be working to make sure that my form when squatting is damn near perfect from here on.

    Angled Leg Press
    285 x 8 x 3

    V Squats (Machine)
    250 x 10 x 3

    Standing Calf Raises
    110 x 15
    150 x 10 x 2

    Not pleased with my performance today. Granted I was doing a fuller range on the squat but I would have liked to be able to get a few more pumps in each set.

    Also, another problem tonight was that I was distracted and it was difficult for me to concentrate on the lift, which is disappointing. During the V Squats, I felt as though it was easier for me to get my head where it should have been from the beginning. Everyone has an off day, right?


    Some motivational posters for you
    Attached Images Attached Images         
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  6. hahaha awesome post!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  7. Lift log Tuesday 11/11/08

    Weight: 139.6

    Chest
    ------
    Incline Bench
    Bar x 20
    115 x 8
    135 x 5
    155 x 2
    155 x 1

    Flat Bench
    135 x 8
    165 x 2
    135 x 8 x 3

    Dips
    4 x 10

    good day. felt really solid through the lifts.

  8. Lift log 11/12/08

    Weight: 139.0 lbs

    More Chest
    -----------
    Flat Bench Smith Machine (Weights posted are assuming that the bar on the Smith Machine provides 10 lbs., correct me if I'm wrong)
    60 x 15
    130 x 8
    150 x 5 x 5
    130 x 5 x 5
    100 x 12 (Max reps)

    This song/vid showcases how I feel:
    YouTube - Mudvayne-Determined

  9. Lift log Thursday 11/13/08

    Weight: 139.8 lbs

    Back/Arm Day
    -------------
    Deadlift
    *A note on deadlift. Inarius noticed that my form was slightly off so I decided to do relatively lighter weight in hopes of not truly f*-ing over my lower back. I was not using enough legs to get the bar off the ground, and therefore was using my back to straighten up too early. Anyway, here are the rep counts:
    135 x 10
    225 x 5
    285 x 3
    135 x 10 <- to get right form
    275 x 1 <- with correct form
    255 x 3
    185 x 5 x 2 <- Lighter weight to get my body used to doing the right form

    Close Grip Pulldowns Superset with Seated Cable Rows
    85 x 8 | 85 x 8
    100 x 8 | 100 x 8
    120 x 8 | 120 x 8

    21s (Biceps)
    65 x 21 (7 lower bicep, 7 upper bicep, 7 full curl)
    75 x 14 | 55 x 7 (first was lower & upper, second was full curls)

    DB Conc Curls
    25 x 8
    30 x 8
    35 x 8

    Fin.

    Some motivational posters to lighten your day.
    Attached Images Attached Images    

  10. Lift Log Friday 11/14/08

    Weight: 139 lbs

    ...Everything Day?
    -----------------
    DB Arnold Press
    30 x 12 x 2
    35 x 10 x 2
    40 x 5 x 1
    40 x 1 x 1

    Incline Smith Machine Press
    *Weights here are again assuming that the bar provides 10 extra pounds of resistance.
    60 x 10
    100 x 8 x 6

    Front Raises Superset with Side Raises
    12.5 x 8 | 12.5 x 8
    12.5 x 8 | 12.5 x 8

    Shrugs
    115 x 10
    205 x 10

    Abs / Core:
    6 inches
    Supines
    Grinders
    Dips Body Weight x 10 x 4
    Leg Raises on Dip Machine: 10 x 2

    Leg Extensions
    115 x 10
    130 x 10
    145 x 10

    Leg Curls
    48? x 10 x 1 Not quite sure on the weight, but I'm pretty sure these are correct.
    60? x 10 x 1


    Motivational Poster:
    Attached Images Attached Images  

  11. Lift log Monday 11/17/08

    Weight: 140 lbs

    Leg Day
    -------
    Squat:
    Bar x 10
    135 x 10
    155 x 5 x 2
    185 x 5 x 5

    Leg Curls
    3 x 12

    Calf Raises
    3 x 8

    Eagle Sit-Ups
    25 x 4


    Motivational PotD:
    Attached Images Attached Images  

  12. hey so i've been having a lot of trouble getting to sleep lately, and i realize that part of it is due to the fact that my roommate snores extremely loudly...

    i know that i am pretty stressed due to work and school and other things. besides going to the gym, what do some of you guys do to lower stress and/or sleep a little better?

  13. hahaha lookn good bro!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  14. Lift Log Tuesday 11/18/08

    Weight: 139.8 lbs

    Chest Day
    ----------
    Incline BB Press
    Bar x 20
    115 x 8
    135 x 5
    135 x 4
    135 x 3
    135 x 3

    Flat BB Press
    135 x 7
    135 x 6
    135 x 6
    135 x 5
    135 x 5

    Tricep Rope Pulldowns
    30 x 12
    40 x 10

    Dips
    Body Weight x 6
    BW x 7
    BW x 8
    BW x 10
    BW x 15

    Pretty good day...incline sure took it outta me, but its good for me. definitely look and feel a little bigger.

    Going to the gym is a good ego booster--get to move some weight and catch hotties eyeing at you.


    Some gym hotties:
    Attached Images Attached Images     

  15. Lift Log Wednesday 11/19/08

    Weight: 141.4

    Back Day
    ---------
    Rack Pulls:
    135 x 10
    225 x 5
    315 x 1
    185 x 3
    225 x 8
    225 x 8
    135 x 12

    Lever Pull Downs*:
    90 x 12
    140 x 8
    140 x 8
    140 x 8

    EZ Bar Curls
    65 x 14 (lower bi's, then upper bi's, 7 each)

    Preacher Curls
    3 sets of 55 x 8 Full Curls | 55 x 8 Upper Bi's


    bad phuckin' day at the gym. i b!tched out at 315 on rack pulls, i'm not very pleased with myself, which is why i did more sets at lower weight, had to make up for my complete failure.

  16. Lift log Thursday 11/21/08

    Weight: 140.2 (measured after going to the bathroom 2x)

    Chest/Shoulders/Tri's
    --------------------
    Flat BB Press
    95 x 10
    135 x 5
    155 x 3
    180 x 1
    190 x .25
    155 x 5 x 3

    shooting for maybe breaking 2, but that's still a ways away it seems.

    Shoulder Press
    30 x 10
    37.5 x 10
    50 x 1 | 45 x .5
    40 x 8
    40 x 8

    Smith Machine Shoulder Press
    20+Bar x 10
    50+Bar x 12
    55+Bar x 8
    60+Bar x 6

    Skull Crunch Triceps
    EZ Bar x 10
    45 x 10
    65 x 5

    Tricep Overhand Bar Pulldowns | Underhand Pulldowns
    25 x 15 | 25 x 15
    35 x 12 | 30 x 12
    57.5 x 8 | 35 x 8
    65 x 5 | 42.5 x 5

    One Hand Pulldowns | One hand underhand pulldowns
    2 sets of 5

    it was a long day (1.5 hours) a little disappointed that i didnt max as high as i would have like, but i'm taking solace in the fact that i was able to rep 155 5x for 3 straight sets with no help.

  17. Lift log Monday 11/24/08

    Weight: 143 lbs (this is an official reading from a highly accurate scale)

    Legs
    ----
    Squat:
    Bar x 10
    135 x 5
    155 x 5 x 2
    185 x 5 x 5

    Leg Press (weights include a 140 lbs sled)
    275 x 12
    345 x 8
    395 x 6

    Leg Curls
    80 x 12
    95 x 8
    110 x 6

    fairly pleased with today's work, feeling very good about my weight (143lbs) it means that i am solidly above 140, and the next step is 150. gotta keep the work up.

  18. Still killn it man! Looooove the pics!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  19. just remember...
    for every pound you gain you have to eat more to keep that weight.
    SFW and GFH

  20. Quote Originally Posted by Inarius View Post
    just remember...
    for every pound you gain you have to eat more to keep that weight.
    haha it's a good thing i love food! unfortunately, it's a little difficult for me to eat at home because my house has very little in the ways of good snack food...i ate nearly a whole bag of scoops last night...

  21. Quote Originally Posted by orbitron3000 View Post
    haha it's a good thing i love food! unfortunately, it's a little difficult for me to eat at home because my house has very little in the ways of good snack food...i ate nearly a whole bag of scoops last night...
    go to the store and grab some chicken breasts...
    when I make healthy food my family won't touch it and they leave it all to me.
    SFW and GFH

  22. Quote Originally Posted by Inarius View Post
    go to the store and grab some chicken breasts...
    when I make healthy food my family won't touch it and they leave it all to me.

    got a favorite brand of chicken breast or just store brand? i'll have the chance tomorrow cause i'm helping cook my thursday meal.

  23. any kind
    get all the left overs you can thursday. best bulking food ever.
    SFW and GFH

  24. Lift Log Wednesday 11/26/08

    Weight: 142 lbs (whoo!)

    Chest/Arms/Shoulder Day
    -------------------------
    Flat Bench
    Bar x 10
    135 x 5 x 3
    155 x 5 x 3
    165 x 5
    175 x 3
    185 x 1
    I felt like I could have done more at 185, but I didn't want to chance it without a spotter.

    EZ Bar Tricep Extensions Superset with Close Grip Bench (working inner chest)
    35 x 8 | 135 x 5
    55 x 5 | 135 x 5
    50 x 5 x 5 | 135 x 5 x 3

    Incline DB Press SS EZ Bar Curls SS BB Shrugs
    30 x 10 | 25 x 10 | 135 x 10
    40 x 8 x 4 | 45 x 8 x 4 | 135 x 10 x 4
    45 x 8 x 3 | 65 x 8 x 3 | 185 x 10 x 3

    Dips
    Bodyweight x 10 x 2
    Bodyweight x 9

    By the end, I was geared up to go all night, I felt so revved. (Drive kickin' in maybe?) But I was also completely exhausted.

  25. well guys, linear periodization kinda fell apart...broke the schedule...a lot. i'm still proud of the work that I put in, and the new peaks that i got. Inarius and I are starting the Sheiko 37 routine, its Russian. It's crazy. And it's gonna phuckin' rip me apart. Head on over. Links after it's up.

  26. once Tyler gets back from his interview, pictures and final thoughts will be posted.

  27. Quote Originally Posted by orbitron3000 View Post
    once Tyler gets back from his interview, pictures and final thoughts will be posted.
    ha you cant ask vince to take half naked pics of you?
    SFW and GFH

  28. nah, i'm pretty sure he'd have too much fun taken 'em...

  29. shut up and lets see the nudes!!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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