didnt get to the gym today and im kicking myself. to make up for it i watched the 300 and on my next ME day, fcking watch out. tomorrow will be my make-up light DE bench day and thursday i will be kicking my ass in the gym.
my physique has changed alot. i have gotton leaner and alot more vascular. my chest has the most fat on my body, stomach has gone way down almost can see abs. legs are very defined, calves look pure muscle, back is getting size, its all muscle when i flex my arms/forearms. strength is progressing very well, but im not pushing anything to hard. im just makin sure i get all my workouts in. will post todays workout later.
todays w/o was a make up for yesterday and i kept it short but tempo was very fast.
pause bench:205X2, 8X
bent db raise:20X8, 20X8, 20X8(5 sec rest b/w sets)
db shrugs:90X12, 90X12, 90X12(5sec rest b/w sets)
didnt have time to do my situps at gym but i hit them hard at home. im still worried about my lack of progress on the seated BB press, and still think its my tris. currently the only supps i am taking are: 1 bottle of barleans fish oil/week, and in mid aug will add 4g-8g of vit c/day from LEF.
diet consists of lots of bananas, apples, grapes, oranges, carrots, plain yogurt(with acidolpholis, sp.), organic green tea, 1 beer spread thruought the day, plenty of fish/meat, fat free cottage cheese, lots of H2O.
after i finish this program i will deload and try to follow a more stricter WSB routine. my diet will improve alot more and i might have a chance to do a good full body detox late this year. gonna talk to a nutritionist who offers ozone therapy, O2 therapy, EDTA, total body cleanses, etc.. I was also gonna try and throw in creatine mono for next cycle, and conitnue with 4g-8g vit c/day. as for the fish oil, im gonna include some Omega Twin to my 1 bottle/wk fish oil.
wanted to get some feedback on the last half of my WSB routine.
wt rev hyper
stiff dead(off 1 box)
wt. rev hyper
static rev hyper
stiff dead(off 2 boxes)
static rev hyper
seat leg curl
close rev bench
low cable row
static bent db raise
i dont know why i said front squats on my DES day, i will be using a very low box squat.
todays workout was good but i was dissapointed with my deadlift #'s. i hope its just because i havent done them in a while and my form just needs critiquing.
deadlift:135X5, 135X5, 185X3, 225X3, 275X3, 315X1, 335X1, 355X0(couldnt even move 355)
wt. rev hyper*:70X5, 70X5, 70X5
stiff dead(off 1 box):135X6, 135X6, 135X6, 135X6(took it easy on these and concentrated on form. very slow/smooth reps)
seat calf:90x5, 100x5, 110x5, 115x4, 125x2
didnt get my workout in on saturday, so i will continue on monday. was out of town this weekend but ate really healthy and got some good relaxing done. really pleased so far with my progress as my strength is up alot and body looks better than ever. had a full blood workup friday and should get results back this week. will be adding in 4g+ of vit c/ day as soon as it gets in. after a month or so on the vit c i will be adding 5mg+ methylb12/day. im slowing building up the amount of supps i am taking to gauge the effects i get from each additional supp.
didnt feel all that great today during or after workout. after the workout i got sick to my stomach and very sleepy. i didnt have a big breakfast and worked out 1hr before usual, so maybe that was it.
dec bench:135X5, 135X5, 185X3, 225X3, 245X3, 275X1, 295X1(got stuck right off the chest, but then powered thru it.)
dips:10, 10, 3(no rest in between)
static rev hyper:held 10lb for 30sec-1min for 3sets
bb row:135X5, 155X5, 185X5(these felt very good)
pullover:60X5, 60X5, 60X5
im still enjoying this routine very much and cant wait to start the next one and really pack in the protein. have been very short on funds, with school havin to be paid, so i decided to eat as healthy as i can, and will concentrate on the protein next cycle. still gettin in about 150-200g, but this is nowhere near what i need. i do feel the best i have in a long time.
ATG squats:135X5, 135X5, 185X2 10X
stiff deadoff 1 box)135X5, 135X5, (off 1box+1plate under neath box)185x8, 185x8, 185x8, 185x8, 185x8
static rev hyper*:3 sets of holding 10lb wt. straight out for 30sec-1min each
seat calf:45X5(long stretch and explode up)5X
*10 side bends inbetween sets
im starting to think my stiff dead is more powerful than regular deads. the 185 i did today off the box was super easy but with reg deads it feels harder. my form is probobly off, but the real problem i think in my hamstrings. the leg culrls didnt really do anything and my gym doenst have a GHR. is there any other ways to bring them up.
well today was a really good workout, when i picked up the db to do shrugs, my arms exploded into a maze of veins and striations. got me pumped. trying to focus on my shoulder strength for next couple of weeks to help with my bench. was havin trouble a while back keeping my shoulder blades pulled together. also after stopping dips, my tricep strength has gone way down.
seat press:95X5, 95X5, 115X5, 115X5, 115X5(have gotten very weak on these)
seated cable row:100X5, 120X5, 140X6, 140X6, 140X6(slow reps w/hold at chest, no body movement)
db shrugs:90X8 5X(10sec rest b/w sets)
static rev hyper:3x1.5 min hod w/ 10lb hedstraight out)
bent db raise:20X5 5X
i think ive known all along, but i still think im over-training. i need to shorten my max days and go heavier and on my dynamic days cut out a lot of repeat movements.
dec bench:135X5,135X5, 155X5, 185X3, 205X3, 225X3,245X3 275X1, 295X1(no wt. increase, but pushewd wt. alot eaiser.), 305X0(stuck 2in off chest)
dips:10, 10, 7(4xtra reps on last set)
bb row:135X5, 155X5, 185X5(could ahve gottin at least 225X5, but i just didnt push myself)
pullover:70X5, 70X5, 70X5(felt my lats working a lot more and wt. was easy)
i am still making progress and i feel alot stronger. if i can improve my grip strength in the next 3wks, i will be able to pull 400lb+. im still dissapointed with my declining tricep strength, but i know what i have to do to fix that. and my inc/dec bench form is not what i will use for flat bench. i have been keeping my elbows flared instead of tucked close to body, so im sure my max bench will hit 350-375lbs.
i went in today with anew routine to help my pulling strength from the bottom, but i didnt have a set workout plan and today sucked. ill be sure to have it readt for next workout.
front squat:135X5, 5X(wt. was very light and spped was constant thru all 5sets)
static rev hyper:10LB HELD FOR 1MIN 3X
seat calf:45X5, 3X(very explosive with long negative)LEFT LEG ONLY:45X5, 45X4, 45X3(very slow and controlled)
db step up:70x5, 70x5, 70x5
as you can see today was pure ****. i have 3more wks for this routine then i will deload. as of now, i expect a 400lb dead, 375lb bench, and squat i honestly dont know.
yesterdays workout was very good and i also got on my fish oil after missing two days. for the next two weeks im gonna work on my hams alot, and tryin to improve my power from the bottom of the squat and dead.
db step up(will switch to bb lunges next time)70X3, 80X3, 90X3, 95X1, 95X1, 100X1(1DB/HAND AND REPS ARE PER LEG)
wt. rev hyper:90X2, 90X2, 90X2, 90X2, 90X2(2nd rep was always very slow, pause halfway down and up)
stiff leg raise:10-10-10
stiff dead(1 box):135X5, 185X3, 185X3, 235X2(im burnt out on these, weight is still easy, no drive to do them though)
stiff leg raise:10-10-10
seat calf:90X5, 90X5, 100X5, 115X5, 125X3, 135X3, 145X3///left leg only:45X5, 45X5, 45X5
i love the progress im making and feel stronger. losing alot of body fat and looking lean. in two weeks i will deload and and get ready for the next one.
today was really disappointing. i still have not made any progress on the decline bench. the reps are getting alot easier but i cannot get past 295. i always get stuck right at the bottom.
dec bench:135X8, 185X3, 205X3, 225X3, 245X3, 275X1, skipped 295, 305X0(really getting me down)
stiff leg raise:15-12-10
iron pushdown:50X5, 70X5, 70X5, 70X5, 70X5, 70X5
stiff leg raise:10-5-5
overhead tri ext db:80X4, 80X3, 80X2
bb row:135X5, 155X5, 185X5, 185X3
stiff leg raise:10-10
db pullover:70X5, 70X5, 80X3
i am trying to improve my tricep strength, thats why i did the iron pushdown, since ive dropped alot of weight, dips dont help that much and i also was giving my shoulder blades a rest. any suggestions on how to push past my bench plateau??
i was supposed to have a workout saturday but missed it, and didnt get go today because family was in town. the gym is one of the things i do to keep sane, and when i miss it, i get pissed. only good thing i found this weekend was that i love crown royal. i dont drink hard liquor anymore, but while at a friends house i sipped on about a shot full. best liquor ive ever had. anyways, this week will be my last full week then i will max out the next. i will then do a deload week follwed by a week of mild-high cardio with alot of ab work.
sorry for the lack of updates, i started school monday and have also been out of my sleeping pills. here is mondays workout:
squat: (light wt., with a pause at parallel)135X3, 135X3, 135X3(pause was about 10-20sec)
stiff leg raise:15-10-10
side bends:5X10/side, 5X
seat leg curl:70x8 3x
stiff leg raise:15-10
iron pushdown:50X10, 60X10, 60X10, 50X10, 60X6
stiff leg raise:15-10-10
rev hyper:just full stretching
single db ext:20X10, 25X10, 20X10
stiff leg raise:10-10
rev 1 arm cable pushdown:30X10, 40X8, 40X6, 40X6
bent rev db fly:20X8, 20X6, 20X6
all my main lifts include warmups and these last two weeks i have been working a bit more on my tris. i have been staying sore alot this week, which may be because i havent been getting quality sleep. i will do a very light day friday and will do my max lifts on wednesday. after my maxes i will post progress and my thoughts on how i did.