Few Moments in my shoes

[TheMovement]

First Online Log so bear with me folks and any tips would be appreciated!

Ex College football lineman looking to drop all the unneeded weight and see what my frame truly looks like. Started of from a long bulk in December weighing 286 ibs. Started cutting officially April 1st and haven't looked back since. Down to 250 ibs and steady losing. Just curious to know what that chiseled frame would look like on me while staying as strong and powerful as I can be. Lots of hard work up until now and figured I share a bit of it.



Back Busting:

Barbell Rows Overhand Grip: 5 sets total, 135x15 reps, 175x15reps, 185x12reps, 195x12reps, 225x10reps (last set with belt)
Bb Rows Underhand: 185x10, 195x10, 205x10 (2 sec squeeze at the top of the pull)

Pullups: wide: 12, neutral 13, close 8 (all done till failure with a 20sec break btw hand positions)
wide: 10, neutral 8, close 8 (terrible but pullups always will be lol)

Dumbell Incline Seat Rows: Bench Decline Situps:
-45x15, 55,12, 60x10, 65x10 -15,15,15,12

Alternating Db Rows: 75x15, 85x15, 95x10, 100x10, 100x10 (Not done till failure and 100s are our heaviest Db)

Wide Grip Low Row: 140x15, 160x12, 180x10, 200x8, 200x6

Hanging Leg Raises: 15, 15, 15, 15 Ab Cruch Machine: 190x15, 15, 15, 15 Rope Pulldowns: 100x20,20,20,20

Cardio:

10x110s 6x40s 4x20yd shuttles 10 220 yd gassers

Workout in all took just over 2hrs and felt amazing. Decent end to a day

 

[804]

Sub'd

You should make an initial post with your stats, goals, supplements, etc.

Nice work

 

[TheMovement]

Working on it bud

 

[TheMovement]

Supplements Being Used: Orange Triad and Mr. Hyde! Loving it!
Monday A.K.A.= National Chest Day (avid believer)
Me and a homeslice were picking out exercises and another challenger walks into the fray, things got interesting!

Started things off with some pec flys to help recruit the muscle fibers pre barbell benching and ended up super-setting with incline Db press

Db Flys: 40x15, 45x15, 50x12, 55x10
Incline Db Press: 60x15, 75x12, 75x12, 80x12

Barbell Bench Press: 135x20, 185x15, 225x12, 245x10, 315x4, 335x6(last was a forced rep)
(was at 315 and didnt rep till failure so a punishment set was added)

Flat Db 100reps of pain: (start off decently heavy and burnout dropping weight every 2 sets until 100 reps are completed)
75x15, 75x15, 70x12, 70x9, 65x12, 65x10, 55x10, 55x10= 93 at the end but def couldn't finish

Good 5 min break after losing to a man twice my age but Im ok with it today

Med Ball Push up: x12, x12, x12, x12
Pec Deck: x15, x15, x15, Dropset x15 and 12 (3 guys altogether never once checked the weights just let the reps ride)

Lost my workout buds after which was a nice end to the high energy session but still had energy to burn

Smith Machine Press: (allow the bar to touch clavicle)
110x15, 110x15, 160x12, 160x12

Cardio: Biked for 20mins level 14 basic cruise to end the day.

Love add in workouts from guys at the gym and didn't mind this one but will have a more usual chest workout posted later on this week!

 

[TheMovement]

Legs that can tote Kegs: Tuesday 04/23/13 workout

Got to the gym after 5pm and went straight to business

Started off with a light dynamic warmup: 2 laps 60% jog, walking leg raises with hands up, Lunge with a twist, walking Quad, and Elephant stretch (HELL!) Then a light trot around one more lap for a total of 5.

Went straight into leg press and legs started off feeling a little funky but let it ride
Leg Press w/ seat back to allow more ROM:
568x15, 658x15, 758X12, 758x10

Deadlifts: (Ended up hitting a 1RM which killed the rest of my workout)
275x6, 315x5, 345x3, 385x2, 405x1, 455x1, 490x1=FAIL!,
Got pissed cause my partner called an audience and I def. looked like a chump, but knew I had it went back and PULLED THAT HOE!

Took al of 10mins for that to settle in and it was downhill leg pain afterwards lol

Tried some front squats with 225 which is usually light felt like a house got 2 reps and racked it.

Went to hamstring curls to finish off legs:
130x15, 130x15, 145x15, 160x10

Went to a little Biceps Action:
Ez bar pyramid curls:
75x10, 85x10, 95x10
105x15 85x15 65x12 45x18

Seated Double arm Band Curl: High Focus on a 15sec contraction then a burnout for as long as you can fathom
Pin 12: x15, x15

Abs:

Decline Barbell Situp:
45x15, 65x15, 85x14, 45x15

Over and Outs=Partners Creation that really hits home and def. addition to the arsenal
Did 2 sets of 10 touching my heels at the top of the contraction.

Upside Down Sit-ups On the TRX Monkey Bars:
10ibs ball held in hand and the goal is to stick the ball through the bars as high as possible increasing pressure at the peak of the movement
x10, took about 20sec of body shots and did 10 more with the ball.

Wish I had it in me to have had a larger volume leg day but walked out with a new PR, Im more then satisfied

The Over and Outs are better described in my Partners Log so no need for me to explain to heavy for those.

 

[TheMovement]

Weds 04/24/13 Shoulder Boulder TIME!

Warmup on the bike for 15mins steady stride to get a sweat going.

Smith Military Press=behind the neck
110x15
130x15
160x15
180x12

Db Shoulder Press:
60x12
75x10
85x10
95x8
100x6

Db Rows:
50x15
60x15
60x15

Bent Over Side Raises:
35x15
45x15
50x15
60x10 (slow and steady)

Seated 1arm High cable Pulldown: Done 1 arm at a time with supination of the wrist and the bottom with the elbow tucked by the sides to help strength and chisel the rotator cup musculature.

50x15
60x15
80x12
95x10

Pullups Wide Grip:
BW: x8 x8 x8

Neutral Grip: x10 x10

close: x12

Reverse Pec Deck:
130x15
145x15
160x15
205x12

Cardio:

Finished off with some Suicides in the Gym Line to line with and 8sec count and 24 sec break.
x16 before I failed
Went to whole court Suicides with 1min timer and 90 sec rest
x6 before fail

Wasn't a bad day went light on barbell activities extremely sore after the deadlift the day before but will be back at it tomorrow for BACK!

 

[804]

I can vouch. He got the 490 up on the second attempt :wavey:

 

[TheMovement]

Thur 04/25/13 Back N Light Shoulders..Not for the posers!

Gotta redo a lil shoulders b/c of a certain jerk I lift with lol but its all cool we only grow stronger by the day!
Main Focus is increasing my width and girth of my back musculature.

Static Strching following by a little balistic just to help loosen up the body. Still extremely sore from deads so not a bent over row will be done lol

Pullups for mass:
Wide Grip= x15 x15 x10
with ibs= +10x10 +25x8 +45x5
Narrow Grip= x10 x8
with ibs =+20x8 +45x5

5 seems to be my wall at the moment but will improve with time. Most weight ive done with pullups

Lat Pulldowns wide=
140x15
160x15
180x15
220x10 (slow negatives to the top after 5)

1 arm Db rows=
75x15-WarmUp
85x15
95x15
100x12
100x12

Neutral Bar Pulldowns (Behind the Neck)=
130x15
150x15
185x12
190x10

Face Pulls=
65x15
72.5x15
80x15

Seated Side Delt Cable Raise=
140x15
145x15
150x15

Seated Low Rows From High Cable=
I perform these reps starting off with my arm extended and my wrist pronated and supinate my wrist while tucking my elbow to my hip. Really seems to make my scapular stabilizers engage and really engorge. Wouldnt mind tips on this one!

50x15
65x15
72.5x10
80x10
85x8

Bb inverted Rows= (Controlled bodyweight movement done till failure twice with arms extended under the barbell and focus kept on keeping the shoulders "Packed", chest out, and core engaged) 1 min rest btw sets is all I take
Wide=15 Neutral=8 Close=7
Close=12 Neutral=10 Wide=6

No Cardio and a dang good workout! I think anyway lol.

 

[TheMovement]

Friday 04/26/13
Two new Sups to add to the mix OxyElite Caps and P6 Black lets see how this goes!
Man Its time to prove that Great Pecs lead to awesome sex! Hot damn lets GO!
Ok thats what I had written down so i had to keep it alive as I was so hype after an awesome interview that I literally destroyed my chest and loved it!

Rode the bike for 8mins to get a good sweat going while stretching out my upper body at the SAME DAMN TIME! ( song)

Superset Incline Press with Decline Pushups matching the reps done

Bb Incline Press= Decline PushUps=
135x20 x20
185x15 x15
225x12 x12
245x10 x10
265x6 x6

Db Flat Bench=
80x15
90x15
100x12
100x15!!!!! New PR on 100s! Def need heavier weights!

Smith Machine Decline Floor Press= (I create a decline by bridging up and trying to push my blades through the floor)
110x15
200x15
250x10
290x6

Seated Cable Pulldowns= (focus on lower chest and core engagement)
25x15
30x15
35x12
42.5x10

Dips=
x20
+45x12
+90x8
+90x6 (Had my bud stand on the back as it almost flipped on me lol)

Close Grip Pressdowns=
65x15
80x12
95x12
95x10

Reverse Pressdowns=
65x15
72.5x15
95x10

Single Arm Reverse Extensions=
35x15
30x12
25x10
20x8 ---- Burntout

Finished with some light flys to relax a bit. Def was wearing my old track jersey feeling damn good, but we all need those days. Hard work pays off and Friday was a damn good one!

 

[TheMovement]

Today I took off as a day to get alot of work out of the way but tomorrow will be LEGS!!!

 

[TheMovement]

Been so lazy and haven't converted my logs on here yet but 4 are on the way!

 

[804]

Post your logs...

 

[TheMovement]

Bout time I added something in here, been really busy with different jobs and life and ended up losing my handwritten logs ,but losing a few days wont kill me

 

[TheMovement]

05/03/13=Friday New Gym and Its Chest day! Hope the pretenders are hiding somewhere

Time to Break the Walls of any Challengers Will!

Cable Pulldowns:
30x15
30x15
35x15

Cable Upright Flys (Cable set at the bottom and raised upwards):
25x15
30x15
30x15

Db Flat Bench: (THEY HAD 120s!!!!!)
50sX WarmUp
80x10
90x10
100x10
110x8
120x9 (New PR)

Hammer Strength Iso Incline Press:
120x15
130x12
180x8

Hammer Strength Iso Decline Press:
140x15
160x12
180x8

Dips:
Bwx15, 15, 15 (Couldnt find a belt to strap on weights)

Torso Rotation Machine:
3 sets until failure on each side
Weighted Ab Crunch Machine
3 sets until Failure with weight raising 40ibs each time
Knee Raises
3 sets until failure

Awesome workout and made a statement in a new gym. Felt dang swell that I was able to enjoy a good session in a new place with my friend.

 

[TheMovement]

Worked heavy shifts over the weekend and bought a car so the gym was an after thought but the rest is well needed and deserved.

 

[TheMovement]

Monday 05/06/13 Officially Begining P6 Black with OxyElite

Its Monday SO CHEST DAY!!!

Barbell Bench Press:

225x18
245x12
265x10
275x10
315x6

Incline Db Press:
80x12
90x12
100x10
100x10

Decline Bb Press:
205x15
255x10
275x10
305x8

Cable seated Flys:
135x15
190x15
235x12
255x10

Dips:
Bwx20, 15, 10, 10, 15, 20

The dips really finished me here but concluded a very simple lift day.

 

[TheMovement]

Shoulder that serve as Cupholders and A trip to Mount Trapzepius!
(Shoulders and Traps for everyone not on their CT Fletcher **** lol)

Db Shoulder Press:
50x15
75x15
80x12
80x10

Hang Cleans w/ Press:
135x6
165x5
185x5

Hang Cleans:
225x5
245x4
255x2
265x1
275x1 (PR for my Gym as Dropping the weight is frowned upon lol) Most I can do controlled

Db Shrugs:
100x10
100x10 w/ Burnout Hold
100x10 w/ Burnout hold

OverHead Shrugs:
110x15
140x15
160x12
185x12

Face Pulls:
50x15
65x15
80x15
95x12

Overhead Flys (Seated):
20x15
25x15
30x15
35x12

Bb Behind the Back Shrugs:
225x15
275x12
275x14

Palms Forward Shrugs:
60x15
65x15
75x12

Dang Good Workout and the time was well spent and am really starting to see my muscles take their true forms. Almost out of my Orange Triad but hoping the P6 Black is worth the money as a descent test booster.

 

[TheMovement]

Legs that make Hoes Beg!
05/08/13

Deadlift:
295X5
315X4
315x4
335x4
335x4

Box Back Squat (slight pause touching the box):
185x12
225x10
275x10
315x6
375x3
405x1 Was being hyped up by a younger challenger so had to prove my stones were heavier

Leg Press:
478x15
568x12
658x10
748x8
838x6

Hamstring Curls:
130x15
145x15
160x15
190x10

Wall Sits:
4x30sec

Leg Raised Circles: Started small clockwise and counter then big counter and clockwise
1 set of 12 each direction in each circle

Side Laying V up:
2x15 each side

Knees to Elbows:
3x15

Med Ball situp Tosses w/ Partner: My only goal was to punish at this point
3x30sec w/ 12ibs
3x30sec w/ 20ibs

Legs Lifted Med ball quick passes:
12x30
20x12

Med Ball Side throws:
30secs for 3 sets.

An awesome workout that made me light headed more than once ,but definitely was awesome in every way.

 

[TheMovement]

Twisted Back and Bi's Superset Sessions

High Cable Rows:
80x12
100x15
120x15
120x15

Spider Curls w/ Ez-curl bar:
65x15
65x15
85x12
85x12

Db Pullovers:
75x15
90x10
90x10

High Cable Curls:
25x15
30x15
35x12

Db Rows: (Personally do mine right off the rack, no knee on a seat)
80x12
90x12
100x10
100x10

Barbell Curls:
65x15
85x15
105x12

LatPulldowns:
140x15
160x15
180x10
240x8 Forced 2 reps with a spot

Reverse Bb Curls w/ Behind back Forearm Curl
45x15
65x15
75x15

Low Cable Row:
140x15
160x15
200x12
260x10 (Whole Stack)

Cobb Curls:
25x12
25x12
30x10

Preacher Ez-Bar Curls
42.5x15
42.5x12
42.5x10

Great Workout session

 

[TheMovement]

05/10/13 Chest and Tri Chiseling

Incline Bb Press:
135x18
225x12
245x10

Flat Db Press:
80x15
90x15
100x10
100x10

BOSU Side to Side Pushups:
Bwx20
Bwx20

BOSU Stability Pushups:
BwX15
45x15
90x10

Dips:
Bw=15,20,15,20

Overhead Triceps: (Just one set for kicks)
100x10

Triceps Pressdown:
50x15
80x10
110x10

Smith Machine Throat Presses:
110x20
200x15
200x15

Awesome chest touch up day that has left me shaking all over and I love it!

Weighed in w/o shoes and was at 248. Down 6% Bodyfat while maintaining as much mass as possible, now the games will truly begin!

 

[804]

Hopefully we get those new additions to our gym soon. Good stuff homie. Get on that alphamine grind if you want a true bodyfat melter.

 

[TheMovement]

Hopefully we get those new additions to our gym soon. Good stuff homie. Get on that alphamine grind if you want a true bodyfat melter.

Be honest OxyElite is def seeming like a letdown compared to SuperHD, so Alpha better bring it

 

[TheMovement]

Sat. 05/11/13

Went to the gym but was def out of it, hit some light accessory activities and played 3 games of Bball. Good Maintenance day

 

[TheMovement]

Sunday 05/12/13
Total Body Circuit

Been missing a total body day so here it is

Dynamic WarmUp for 10 mins with a 5 min stretch after
Front Lunge:
95x10
105x10
135x12 (Got the swing of it by now and feel better on the knees than back lunges)

PullUps:
Bwx10,12,10,12

Ab Cruch Machine:
100x15
120x20
130x15
150x15

Military Press:
110x15
130x15
165x10
185x10

Box Step Ups: (Tall box one leg focus at a time)
BwX10
+15x10
+25x10
+25x10

Bench V-Ups:
x15, 15, 15

Triceps Extentions:
50x20
65x20
80x15
95x15

Hanging Knee to Elbows:
BwX15, 15, 15.

Such a nice day I did Wind Sprints in the field:
40ydsX20

 

[TheMovement]

Mon 05/14/13

Chest day AKA lemme see your sternum!!!
Havent had a really heavy chest day I feel like so I obliged the body

Bb Bench Press: (young kids showed up and wanted to see my max so it happened)
135x20
225x15
275x8
315x5
345x3
365x3
375x2
385x1 Dunno how I can still bench it but its holding steady

Incline Db Press:
80x15
90x15
100x10
100x10

Pec Flys:
205x15
235x15
265x10
295x10

Dips:
BwX15
45x15
90x10
100x10

TRX Chest Press and Fly: Pushup then a fly=1
x8, x8, x8

Tricep Straightbar pressdowns:
65x15
80x15
95x15

Single Arm Reverse Pulldowns:
25x8
20x12
15x15
10x25

Light Ab-work to finish. Wasn't too crazy of a workout but glad I know where flat bench stands yet again.

 

[TheMovement]

05/14/13 Tuesday
Shoulder that make girls come over!


Hang Cleans w/ Press:
135x8
155x8
185x5


Hang Cleans:
225x5
235x4
245x3
255x1


Db Shoulder Press:
70x12
80x10
90x10
100x6 or 8 I was light headed


Db Side raises:
25x12
25x12
25x10
25x10


Cable Front Row (Single arm): I did these in an uppercut fashion keeping within a 90 deg. focus.
20x15
25x15
30x10


Bb Shrugs:
225x12
315x10
315x10
405x6
405x5 1st Time


Db Shrugs:
80x15
100x10
100x12
100x12


Cable Face Pulls:
42.5x15
42.5x15
42.5x15
65x15


Reverse Peck Deck:
130x12
145x12
160x12


Machine Delt Pressups:
110x15
130x15
140x15


Db Hammer Curls:
75x12
80x10
90x10


Wide Grip Bb Curls:
95x15
95x15
95x15

 

[TheMovement]

Weds 05/15/13
Back Molding for better Showboating

Smith machine bent over rows: Been a bit but didnt seem too odd
135x15
185x10
195x10
205x10

Cable High Rows:
100x15
100x15
120x12
120x12 Def. not very strong on this but will get there

Meadows Rows:
45x15
90x15
115x10
125x10 with 8 on the left arm

Reverse Grip Lat Pulldowns:
120x15
140x15
160x15
200x10 Close grip
200x10 close grip

Db Pullovers:
80x15
90x12
100x12
100x12

Cable Low Row:
180x15
200x15
220x10
260x8
285x5 (added a 25lb plate to the stack)

Incline Ez-Bar Row:
125x12
125x12
125x12

Ez-Bar Curls:
125x8
125x5 with a negative for burnout
125x8 w/ 20sec negative

Seated Machine Curl: 2 sets of 15 on each arm back to back then a burnout with both arms to finish
12, 12, 8 Biceps were so f​ull I could barely take my shirt off

Light Abs with a bud to finish the night off right.

 

[TheMovement]

Thurs: Legs That....screw the witty title im still sore AF!
:soapbox:
05/16/13 and this day has me on burning in the hams!

Light easy dynamic warmup to get the legs ready

Front Squats:
135x8
205x8
225x8

Back Squat: all the way down to our short box (swear it only gets shorter)
275x10
295x8
285x10

Leg Press:
388x12
478x12
568x12
658x10

Box Jumps: Done for speed 1-1 with a partner for 30secs
18, 25, 19, 16

RDLs: kept it light to mentally concentrate on the feeling and less of the eye busting strain
135x12
135x12
185x10
185x12 Goodmornings for kicks and giggles

Depth Squats: Something we rigged up, set the smith machine just under knee level and place 2 heavy dumbells over toes and squat as low as possible. I used a BOSU ball as my butt isnt touching the floor ever unless Ive fallen. Trying this to lock in the tibia and keep my knees from going over my toes while using a full hip hinge. Turned out to do exactly what I wanted and surprised how much it helps but soreness behind the leg just above the calf could pose an issue.

BwX15
BwX15
+10X15 (2 5lb plates held in each hand and I thought i was going to die twice)

Hamstring Curls:
145x15
165x15
185x12
205x10

Knee extension:
145x15
165x15
205x12
235x10

Abs:

Upside Down Sit ups on Smith machine:
BwX10
BwX10
BwX10

Planks:
30sec hold
30sec w/ 25
30sec w/25
30sec w/45

Wheel Rollout:
X15, X15, X15, X15

 

[804]

You get that RL alphamine yet?

 

[TheMovement]

You get that RL alphamine yet?

Should be here next week, cant wait to crack it open

 

[TheMovement]

Friday! The Chest Day of Legends!
05/17/13

Started off with some light cardio as my legs were really on my mind and sore so trying to shake some of it off. Rode for 15mins on 14 resistance. Stretched immediately after and really sticked my legs, they felt great afterwards.

Machine Flys to WmUp the Chest Fibers:
145x12
205x15
235x12

Incline Bb Bench:
135x25
185x18 (some idiot decides he wants to spot me halfway through my reps and puts his hand on my chest and said "Dont touch my fingers or else your cheating" So I drop the bar as hard as I can and nicely explained FULL ROM is what I do, you dont have to ,but I will! He caught an attitude but got over it after 30mins. If 804 wasnt such a wackass this wouldnt have happened.
225x12
245x10

Db Flat Bench:
80x12
90x12
100x12
100x14 Just missed 15

Cable Pullovers:
20x15
25x15
30x12
35x12
42.5x10

Push Ups with 2 claps:
15, 15, 12, 10

Db Chest Flys:
45x12
50x12
60x12

Triceps and Biceps Superset

Wide Grip Reverse Pulldowns:
50x15
65x15
72.5x12
80x12

Rope Curls w/ Twist:
42.5x15
50x15
65x12
70.2x10

Incline Db Curls:
30x15
35x15
35x15
45x10

Close Grip Pulldowns:
72.5x15
80x15
95x12
95x12

One Handed Low Curl:
30x10
25x12
20x10
15x13 Dropset each arm one at a time

Cable Kickbacks:
25x15
20x15
15x8
10x10 Failure and had to cheat a little ,but was a fun finisher

Light Decline Abs;
25lb ballX20
25x20
25x20

Planks:
x45sec
x55sec
x60sec

Decline Bench Leg raises w/ hip thrust:
x15
x15
x12 w/ twist
x12 w/ twist

Was an awesome session and followed up with some choco milk lol

 

[TheMovement]

Took Saturday 05/18/13 off, needed a day away and had alot of errands to run

 

[TheMovement]

05/20/13 Sunday Back and Shoulders

Sprint Bike 10min warmup:
Stretched 5 mins after

Seated Military Press: Done 1 front then 1 back
110x16
120x16
130x16

Pullups:
BwX15, X12, x12

Db front delt Rows:
45x12
50x12
60x12

Cable Rear Delt Flys:
15x20
20x15
25x10
25x8

Machine Lat Pulldown:
145x15
165x15
205x15
235x10

Reverse Pec Deck:
135x15
145x12
160x10

Db Shoulder Press:
50x15
70x15
80x12
80x10

Shoulder Shrugs:
80x15
70x15
60x15
Done as dropsets for 3 sets

 

[TheMovement]

05/20/13 Its Chest Monday Again Folks so soft asses to the back

WarmUp:

Flat Bb Bench:
225x15
245x12
265x12
275x10

Incline Db Press:
80x12
90x10
95x10
100x12 (I was dared)

Decline Bb Press:
185x15
225x15
245x15
225x12

Chest Flys:
145x15
165x15
205x15
190x12

Med Ball Pushups:
X15
X12
X12
X8

Weighted Dips:
45x15
90x9
90x10

Skull Crushers:
75x15
95x15
125x10

Did some other accessory touches out of competition and because I didnt want to go home.

 

[TheMovement]

Tuesday 05/21/13 Shoulders and light Back
Homie was still super sore so we knocked out shoulders with the dudeman

Front Delt Cable Raise:
15x15
20x15
25x15

Seated Shoulder Db Press:
50x16
50x15
50x15

Ez Curl Underhand Incline Front Raise:
45x12
45x12
45x12

Leaning Side Raises w/ elbow bend:
25x15
35x12
40x10

Bb Shrugs:
275x12
275x12
315x12
365x10

Overhead Flys:
20x12
25x12
30x12

Db Shrugs:
70x15
80x15
Dropset in 10s
90x10, 80x10, 70x10, 60x10

Side Delt Raise machine:
110x12
110x12
110x10

Rear Delt Fly:
115x10
125x10
125x10

Pullups:
x12, x12, x12
wide, close, neutral 2 sets

Once Again did various accessory activities to see just how real over-training is. Guess i will find out by the end of the week

Cardio:

Rode the sprint bike for 10mins
Did the stair master for 10mins
Grinded out on the elliptical for 10mins

All varying intensities depending on what song was playing

 

[804]

Cardio:

Rode the sprint bike for 10mins
Did the stair master for 10mins
Grinded out on the elliptical for 10mins

Don't lie, I have never once seen you on a piece of cardio equipment..... EVER

 

[TheMovement]

Was bored and didnt want to box with essence but you will see one of these days, maybe ya could stop leaving 20mins after i arrive???? lls

 

[TheMovement]

Weds Heavy Back Attack!
05/22/13

Smith Machine Rows:
110x15
160x15
200x12
200x10

Close Grip low Pulley Rows:
180x12
200x12
220x12
260x8
305x4 (Nice and hard pull with 45lb plate attached to the stack)

Lat Pulldowns:
140x15
160x15
180x12
200x12

Db Pullovers:
80x15
90x12
100x10
100x12

High Cable Curls:
25x12
30x12
35x12
42.5X10

Db Hammer Curls:
75x10
80x10
85x10

Weighted Pullups:
10lbX10
20lbX10
25ibX8

Weighted Dips:
50lbsX10
75lbsX10
100lbsX11

Cardio:
Interval on the ATM 20mins
Sprint Bike 10mins

 

[TheMovement]

Heavy Legs that dent beds!
Thurs 05/23/13

Front Squat:
135x10
135x10
135x10

Lunge with Bar in front: (same grip as front squat)
115x8
115x12 Burnout of front squats immediatly after

Leg Press:
478x12
568x10
658x10

Seat Up Leg press:
838x5
928x5
1018x5

DeadLifts w/ 5in risers:
225x10
315x10
315x10

Db RDLs:
80x12
90x12
100x12
100x12

Hamstring Curls:
130x15
145x12
160x12

Knee Extensions:
145x15
165x12
190x12
205x10

 

[TheMovement]

Short day had a meeting right after and didnt feel like doing cardio and finishing 1.5 hrs later. Been doing very well keeping my cardio in gym and constant though so I will see how it continues to work out. Also started using Alphamine and hope its the real deal. Took 2 scoops at lunch and another 5 hrs later with my PWO. Slight awareness change during my workout but went away quickly so will cut my PWO scoop in half and try again

 

[TheMovement]

Friday Chest Touch Up
05/24/13

Started off on the stairmaster for 15mins very slow and deliberate steps

Incline Bench: Hot Ass girl deadlifting right by me so no WmUps straight 2 heavy ****!
225x8
225x8
245x8
245x8

Flat Db Bench:
80x15
90x15
100x12
100x12

Smith Machine Blowout: Done at 3 different Incline levels to hit upper, mid, and lower pecs all done back to back
110x10
120x10
125x10

Pec Cable Flys:
205x12
235x12
255x10
295x8
305x8

Weighted Dips:
BwXBurnout
45x15
90x12
100x10

Few Tricep Blasters afterwards done for full muscle recruitment and not for speed or mass just working on the propriception. Think Im missing a bit in the mind muscle connection at times.

 

[TheMovement]

Saturday 05/25/13
Fun Day Heavy focus on Back and BIs


Been watching too much CT Fletcher and doing dumb **** afterwards

Pullups WmUp:
BwX 16
BwX 14
BwX 15

T-Bar Rows: New Handle idea since we dont have the real thing, worked out GREAT!
45x15
90x15
135x15
180x10 (4 45s one the end of the bar)

Wide Grip Low Cable Rows:
100x20
120x15
140x15
160x15

Lat Pulldowns:
140x15
160x15
180x15

Db Rows:
75x15
85x15
95x10
100x10

Cable Chops:
50x15
60x15
65x15

Biceps:

Heavy Ez-Curl Preacher:
70x18
110x12
120x10
130x8
160x2 (Felt Awesome and yea it was heavy AF!) CT did 205 so I figured Id give it a try
205x FAIL! Epic Embarrassment! Dang thing moved 2 inches and I had nothing! tried to stand and do it still :nono:

Well moving on
Hit 3 more separate biceps activities to restore my ego and felt great, hit 10 wind sprints and 10 gassers afterwards to end the day

I dont care that I failed it whats the point of lifting and wanting to be competitive without that stale taste of failure that fuels the passion to be greater than yesterday. Its coming down now and its almost time to switch gears to a different routine.

 

[TheMovement]

05/26/13 Sunday Took 2 scoops of Alpha and went to the gym in a fasted state and It was awesome! Sweat really rolled and now I see what its really capable of. No PWO was added
Crazy Leg Day simply cause the gym was a barren wasteland

15min WmUp on the ATM Interval strides on level 8 incline at 1 and stairmaster at 18 on 4 incline

Knee Extension:
130x15
145x15
160x15

Ham Curl:
145x15
160x15
180x15

Front Grip Lunges:
95x12
115x10
135x10

Back Squat: Low box was used to prevent breaking 90
135x16
225x12
255x10
275x8 (Got stuck in the hole twice so I didnt make 10)

Low Cable Flat Lying Leg Curls:
10x15
15x15
20x15

High Cable Lying leg curls: Odd that it seems to really burn the quads with the leg constantly elevated
15x15
20x15
25x15

Standing Leg Kickbacks: Heavy Glute Focus
15x20
20x15
25x15

Hip Abduction:
175x25
305x20
305x20

Hip Adduction:
205x20
255x20
305x15
255x15
130x10

Various Abs to finish the day, definitely was a more girly accessory day but I hit the hamstrings in some amazing ways so Im happier.

 

[TheMovement]

Monday 05/28/13
National Holiday Remembering Our fallen heroes and icons On this wonderful Chest Day

Hit the gym and went straight to business

Flat Bb Bench: superset with Db 30lb flys done till burnout
135x20
225x15
275x6
275x6
275x6

Incline Db Bench:
70x15
80x15
90x15
100x10

Cable Flys:
205x15
235x15
265x12
295x10
305x10

Close Grip Incline PushUps:
BwX15
BwX15
BwX15

Wide Grip Decline Pushups:
x15
x15
x15

Cable Chest Press:
100x12
130x12
160x12
200x8 Drops sets until failure

Weighted Dips: Pumping Volume here 2 see how it treats me 24hrs later
BwX20
BwX15
+45x15
+90x15

Overhead Reverse Grip Tricep Extensions:
40x15
50x15
60x15
30x25

Finished up with Abs Until I had to start getting ready for work and It was an awesome Chest day. Ate breakfast and had 2 scoops of Alpha 1.5 hrs later and I definitely see its difference now. Not overwhelming at all and def cant wait for more surprises ahead. No cardio today but curious to know if it affects my BP/HR during more intense sessions.

 

[804]

Glad you're liking the alphamine bro

 

[TheMovement]

A really crazed mood had me in the gym for the longest period of time to date. Went at 430 and didnt leave until almost 9. Madness that follows the rest of this is just history...

SHOULDERS and everything else
05/28/13

Started with a quick 15min WmUp on the ATM.

Stretched for 5 and started rolling.

Db Shoulder Press:
60x12
70x12
85x12
90x10

Smith Machine Military:
110x15
145x15
165x12
185x12
205x10

Db Front Raises:
35x15
45x15
50x15

Bent Over Side Raises: Focus kept on rear delts
20x25
25x20
30x15

Bb Shrugs:
225x15
275x15
315x12
365x10
405x10

Db Shrugs w/ Supinated Grip:
50x20
55x20
60x15
70x15

Seated Facepulls:
50x15
57.5x15
65x15

Handstand Pushups: Have to inch my feet down the wall and back up taking forever but a decent finisher, until gravity is easier lol
BwX10
BwX12
BwX12

Did and Hour of cardio on 3 different machines:

ATM: Interval session for 20mins
Virtural Bike: 20min intermediate course
Stairmaster:20mins slow and steady

Followed up with an hour of Abs:

Vups, Hanging Situps w/ 25lb plate, Hanging leg raises, Knee 2 elbows, Planks, Chops N Lifts, and Pikes

Then Played 2 games of Bball to finish. Dont know why I had so much energy but everynow and then it happens. Rare Opportunity

 

[TheMovement]

Best Back day ive had ina while, dunno why my energy has been so raw but I like it....May be illegal

Back Attack that burns Fat!

newcomer wanted to join me for back so I said why not just dont BITCH and slow me down

Started off with 15min cardio to warm me up

Pullups Wide: Focus on really pulling with the back and leaving the rest as hooks
BwX12
BwX12
BwX12

Pullups Neutral Grip:
BwX14
BwX12
BwX10

ChinUps:
x12
x10
x10

Lat Pulldowns:
100x15
120x15
140x15
150x12

Low Cable Row:
120x15
160x15
200x12
260x12

Db Rows: 1 arm
75x15
85x15
95x12
100x15

Barbell Bent Over Row:
135x15
185x12
95x20
95x22
95x20

Inverted Lat Pulldowns: handle in each hand and sets are done with a pulldown to a neutral grip on the sides then another pulldown with hands in front
85x15
100x15
100x15

Reverse Pec Deck:
115x20
125x15
135x15
145x12
165x10

Inverted Rows: Arms extended under the bar and chest is pulled to the bar
BwX10
BwX12
Bwx10

Did 20mins of Ab work and Hit the biceps pretty heavy.
Wont list it all out put used Preacher, Incline, Hammer, curls combined with good Ole Cobb Curls

No cardio today as I dont want to press this overtraining too far, but a very solid workout that actually had me rip my shirt! Im damn pleased and only wish my hommie was there 2 see it.

 

[TheMovement]

Took 2 scoops of Alphamine before I had to work in the clinic today and damn was I sweating. Shame cause being a larger guy people just think its fat boy thinking about food lol. Awesome effect and starting to notice a decrease in appetite, but still eat anyway. Officially 242lbs and prolly going to continue to drop even more.

 

[TheMovement]

Updates otw after my workout.....cant wait to torture my legs

 

[TheMovement]

05/30/13

Legs and Abs

Easy WmUp for 10mins

Front Squat: no box today
135x15
185x12
225x12
245x10
255x10

Db StepUps: been 4ever since ive done these and man were they brutal, counted each rep
15x24
20x20
30x20

Leg Press:
478x15
568x15
658x15
818x10
888x10 (Had to add 35s as all the 45s were being used SMDH)

Lying Hamstring Curl:
20x15
25x15
25x15

Hip Abductor:
175x25
235x25
255x25

Hip Adductor:
235x25
255x25
305x25
305x25

Back HyperExtension:
BwX20
45x15
90x15 (Holy Batman my erectors were huge)

Abs: done for 15mins 30secs on and 30 off
Hanging Leg Raises
Decline Oblique Twists
Plank
Pikes
Crunch w/ 6in raise on legs