Colins Hardcore Training Log - nothin to it but to do it

  1. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Colins Hardcore Training Log - nothin to it but to do it


    Whatsup, I am starting a log mainly for my benefit of just keeping track of everything but also to share online with others.

    Background: Age - 23
    ht - 6'2
    wt - 255
    bf- roughly 15% - abs slightly visible

    Measurements (cold):

    Chest: 51''
    Shoudlers: 56''
    Waist: 36.5 ''
    Quads: 26.5" (not thickest part, bout halfway up)
    Arms: 19''
    Calves: 16.75''

    training with weights for about 5 years, seriously trying to bodybuild about 2.5

    Program: right now I am following a 8 day split that looks like this

    Shoulder/abs
    Quads/Calves
    Back
    OFF
    Chest
    Hamstring Trap Calves
    Arms
    OFF
    Repeat


    Sometimes I will start with claves/forarms for warmup as opposed to 5 min on the bike just to help bring them along with everything else

    I will take an extra day of rest if need be, somtimes I can get carried away with the volume haha


    Well Today is arm day

    I will post that later but here is yesterday workout which was

    hamstrings/traps/calves
    (I decided to start with front squats even though they are not a ham exercise, partly becuase my legs as a whole are lacking and I am emphasizing squats regardess)

    Front Squat
    Bar x 15
    135 x 10
    205 x 5
    205 x 5

    Still leg deads or romanian deads as I do them with legs slightly bent going for a good stretch at the bottom and trying to use as little lower back as possible

    135 x 12
    225 x 12
    315 x 10
    335 x 6

    DB Shrug

    90 x 12
    120 x 12
    130 x 10
    130 x 7

    BB Shrug behind the back
    315 x 12
    405 x 8
    405 x 8
    then DB shurg 60 x 20, slow reps squeeze at top, stretch at bottom, get as much blood in there as possible

    Leg press
    3p x 15
    6p x 6
    9p x 12
    10p x 5
    7p x 15


    Standing calf raise machine
    50 x 12
    130 x 6
    190 x 10
    210 x 6
    210 x 5
    drop set to 90 x 8

    Hammes Strength Seated Calf

    2p x 10
    3p x 6
    3p x 7


    And done... I was doing higher volume for a little while but have switched back to less volume with more focus on increasing weights and reps especially in the 4-8 range.

    Will post arms later today

  2. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Arms 11/28

    Did this workout superset style bi/tri. This is the way I do it most of time, IMO it maximizes pump and doesnt really affect strength levels. But it is quite challenging

    1. CG BB Press
    135 x 10
    225 x 16 *PR
    295 x 3
    275 x 3
    225 x 8

    1. BB Curl
    Bar x 12
    85 x 6
    135 x 10 *PR
    155 x 3 *PR
    155 x 3
    135 x 7

    2. OH DB Ext

    80 x 12
    100 x 12
    120 x 8
    120 x 6
    120 x 4

    2. DB Hammer Curl

    50 x 6
    75 x 8
    80 x 5
    65 x 12


    3. CG Pushdown
    80 x 10
    95 (stack) x 10
    95 x 8
    into long dropset to finish

    3. Seated DB curl , 1 arm at a time no supinating the wrist, I picked this one up from one of Trey Brewers vids.
    25 x 15
    30 x 12
    35 x 8 into drop set to finish

    did 20 mins of cardio after....


    Overall good arm day, some improvments, arms are one of my stronger bodyparts, pump was awesome, almost to much at the end. Anyways another good workout chalked up
  3. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Figured I post Diet and Supplements for now as well....

    Diet: I shoot for 6 meals, try to get 3 in before training

    Each meal: 50 g protein or a little more

    typical day: 1. 1 cup oatmeal, 5 whole eggs + extra whites + small glass OJ and lots water
    2. 2/3 cup oats, 50g of whey isolate, sometime 1 tbsp olive oil

    3. 8 oz chicken, steak, tuna, potato, sweet potato,whole wheat bread
    4. POST WO: 2 bannanas, multi, 50g whey isloate

    5. 8 oz chicken, steak , or fish. pasta, potato, veggies like brocolli
    6. 1 tub low fat cottage cheese , sometimes an avacado or some spanish olives

    -being consistent with diet is one thing i need to work on, I rarely miss meals but my timing can be better a lot of time, and focusing on whole food sources more is something I am trying to do.


    Supplements

    - right now I am just taking a mult... weak I know but I will soon be starting up a good stack that looks like this

    -multi
    -flax oil
    -creatine (taking abreak from it now)
    -white flood (also taking a break from)
    -EFAs - anyone reccoemdn a good prodcut?
    -BCAAs - anyone reccomend a good product

    - I will likely run a p plex or m drol cycle in a month or so... we'll see how it goes
    •   
       

  4. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    11/30 Shoulders Abs

    Smith Machine BB Press - I usually use a free barbell but opted for the smith today since I haven't used it in quite some time
    135 x 10
    185 x6
    205 x 6
    225 x 4
    225 x 6 - forced reps
    245 x 3 - 1 forced rep
    135 x 15 -partals
    135 x 13 - partials
    Seated DB Lateral
    30 x 10
    40 x 10
    40 x 8 into half reps
    Rear DB Laterals
    20 x 15
    30 x 12
    35 x10
    35 x `10
    Machin Press Supersetted with side cable laterals
    110 x 12 12/12
    130 x 8 10/10
    110 x 8 10/10

    Did weighted decline stups, 4 sets, cable crunches, and leg raises for abs

    20 mins cardio

    good workout, shoulders felt strong, the superset finisher gave a painful yet great pump and really finished them off well. I have been trying to use a combination of heavy low reps sets in the opening exercise with a press later again only using higher reps to really build some delt thinkness.

    I like to use nearly perfect form on raises and presses I usually go just shy of locking out down to about chin level but have shortened it up since I have such long arms my triceps like to press out the top 1/3 of the movement so i find i can target front delt better with shorter range. Love the pump/burn from using EXCELLENT form on side raises !
  5. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    12/1/09

    Quads Calves

    Squat - these are done med stance, deep, just good old heavy deep squats for total leg devlopment

    135x10
    225x6
    275x3
    325x6
    325x6
    325x6
    225x20

    Hack Squat - I tried doind these with constant tension on the quads, no resting between reps even pausing, made this difficult but I think it worked well

    2p (per side) x 12
    3p x 12
    4p x 4 - rest pause 3 more
    3p x 8 rest pause 2 more

    Leg Ext. supersetted with walking lunges

    200 x 12 +50x2lengths of gym
    275x12 + 50 2 lengths of gym
    275 x 11 BW x 2 lengths

    Standing Calf raises
    50x12
    130x6
    210x10
    210x6
    210x5

    3 sets 20 reps BW donkey raises off platform

    seated raises
    2px10
    3px8
    3px7
    2p x9

    -Solid workout, I liked the constant tension principle and am goign to be using it a lot more on quads i think.
  6. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    12/2
    Back

    Chins with slight supinated grip
    BWx10
    +35x8
    +45x5.5
    +45x5
    BWx8
    Underhand BB Rows
    135x10
    225x10
    295x4
    275x7
    275x6
    Hammes Strength Low Row
    3p(side)x10
    4px6
    4px6
    2px15 quick rest into 2px13

    Weight assisted qide grip pullups supseted with DB pulllover

    13 65x12
    12 65x12
    10 65x8

    Finished up 3 sets of BB curls.... back was toast after this so were biceps, hit some PRs on the rows and chins, good stuff, my back seems to grow quite easily when i train it correctly which is always a good challenge. I see people doing back exercses every day with just awful form, back is probably the hardest bodypart to "feel" and really tax the muscle fibers


    Today will be some cardio as I am trying to bring down my bodyfat before i start a m-drol cycle..... loking forward to it, anyone have an reccomendations lets hear it... I already have PCT which is Bioforge and milk thistle..... Dont go all SERM nazi on me, I am not prone to gyno, and you cant argue with the bioforge reviews and bloodwork
  7. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Friday 12/4 Chest/abs

    Dips

    BWx10
    +45x6
    +90x5
    +125x2
    -couple BW sets

    INcline DB

    60x10
    100x 8
    100x6
    100x6
    80x12

    Incline DB Flye

    40x12-15, 3 sets

    Finished on HS flat press with some crossovers

    Wasn't really feeling it strength wise on this workout, you know sometimes you go in and you dont even hit reps you hit in your last workout, can be discouragin, so i turned the workout into a pump fest haha and still managed to get sore from it.... next chest day will be vengence
  8. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Sat 12/5

    Hamstrings Traps Calves

    Front Squat
    barx15
    135x10
    205x7
    225x5* PR

    SLDL
    135x10
    225x10
    315x12*PR
    345x7*PR
    DB Srug
    80x12
    130x11
    130x10
    130x7
    Behind Back BB shrug
    315x15
    405x8
    405x10 into a strip set down to 135

    Leg Press - did these 1 leg at a time, never done this before but loved it, i can hit 10 plates a side with both feet for about 6 reps only went up to 3 a side on these but going to work up to 4-5 a side then go back to both feet.

    sledx15
    1x12
    2x12
    3x6
    3x6


    Good Leg day, never hit 225 on front squat really at least with great form which i had today, great exercise just demands extreeme concentration, i find front squat more challenging to master the form of than back squat, prob cause being 6'2 makes it that much more awkward , still great though
  9. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    12,7
    ARMS - Yeah Buddayyy

    CG pushdown - done on lat pulldown machine so i could really use some weight
    110x8
    120x5
    100x11
    DB curl
    65x6
    75x5
    70x6
    50x8
    Smith CG
    135x10
    225x10
    275x6
    275x5
    225x9
    Hammer Curl
    50x12
    75x8
    80x4

    finshed up with OH DB and conc curl machine for some quick sets -kinda FST7 style but not 7 sets each , good arm day, never curled the 75s and they actually went ok the last couple reps had some good cheating on them but that part of the process IMO
  10. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    had to take a couple days off for a big project due in school but hit shoulders abs on Thurs 12.10

    BB press
    barx20
    barx10
    135x10
    205x4, spot on last 2 reps
    185x4
    183x3 right into 135 x5
    seated DB side raise
    30x10
    40x10
    40x8
    40x8 into 20x10
    Rear Lateral
    20x12
    30x12
    35x12
    40x6 into 20x12
    Machine Press
    250(stack) by 12 *PR
    coupole burn sets for pump

    -great shoulder workout, pace was faster than usual, its a struggle to get my overhead press strength up, it creeps ever so slowly hahah, other than that my delts were on fire, I really like using the press again at the end, it just takes the pump to another level and helps build the essential overhead strength for those cannonball shoulders

    -Doing legs tonight will post later, gonna be a good one
  11. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Quads/Calves
    12/11

    Squat
    135x12
    225x10
    275x3
    335x6*PR
    335x6
    335x6
    235x20

    Hack - do these with no pause in the set, continious motion
    2px12
    3px12
    4px6
    4px6

    Walking lunges
    +50x2 lengths
    +60x2 l
    +60x2 L
    Leg ext
    did FST-7
    something like
    185x12
    205x12
    250x12
    250x9
    205x10
    185x10
    185x10

    -great leg workout, squats are going up couldnt even do calves, i had enough problems on the stairs to the lockerroom and leaving.... will hit the before back tomorrow to make up for it, def worth missing for that quad workout though
  12. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    12/12 Calves/BacK

    Standing calf raise machine
    190x12
    210x8
    210x8
    210x7
    130x12
    130x11
    Seated HS Calf raise
    2px12
    3px8 into strip set to 1 plate
    Back
    BB Row overhand med wide grip
    135x15
    225x6
    315x6*PR never hit 6, let alone with the good form i used on these. light. weight. babay.
    315x6
    315x5
    225x20
    1-arm DB Row- I am starting to do thses differently, I am relatively high lat insertions so I am realizing i need to emphasize the lower/middle lat to really bring out that sweep look. If you have ever wathed Kai Greene do these I try to imitate his form.
    80x10
    100x12
    120x7
    100x10
    Pulldown - med hammer grip bar
    100x12
    150x12
    200x7
    162.5x10
    162.5x9
    1-arm is low row
    2p+25x10
    3px10
    3px10 into drop set to finish

    excellent back workout, i am very sore from it today, keeping this log is fun even tho noone is following it but me haha. still though its fun watching PRs go up.
  13. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    Took some time off from updating every day but am starting back up again. Still on a 2 on 1 off splt. Shoulders, Legs, OFF, Back, CHest, OFF, Hams/legs, arms, off.

    Quads/Legs

    Box squat

    135x10
    225x5
    315x1
    405x1
    495x6
    515x6
    Front squat (All the way down on these)
    225x10
    285x3
    285x3
    Hack Squat
    4p+25x10
    5px10
    5p+10,5x8
    Leg extension
    4 sets of 15-25 reps
    focus on squeezing these more less emphasis on weight used
    2 sets of BW lunges to finish

    Great leg day, was toast after, usually do more lunges but i was feeling quite sick and almost booted after this one. good stuff
  14. Registered User
    colinc23's Avatar
    Join Date
    Nov 2009
    Posts
    22
    Rep Power
    69

    12-8-10

    Startong the journal back up. today is officially an OFF day but i am scehduled to do some calves in the very least, will throwin some forarms as will maybe abs.

    I will try to get a few pics up soon, maybe this will get some intrest or feedback at least lol.

    Still sitting at about 255 in the morning, 260ish at night. I have been slowly getting a bit leaner while keeping my bw up, excatly what i want. Trying to keep the workouts quicker with a bit less overall cvolume but shorter rests and fewer "feel" sets or non failure sets
  •   

      
     

Similar Forum Threads

  1. Replies: 33
    Last Post: 07-08-2009, 04:04 AM
  2. S-Roid by Hardcore Formulations Grand Opening Hardcore Sale-$19.99!
    By GeneraSupps in forum Company Promotions
    Replies: 1
    Last Post: 03-16-2009, 08:15 AM
  3. About nothin for nobody.
    By bpmartyr in forum General Chat
    Replies: 25
    Last Post: 09-03-2007, 04:31 AM
  4. Hardcore Training
    By LCSULLA in forum Exercise Science
    Replies: 12
    Last Post: 02-26-2003, 07:31 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in