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Derek Charlebois' Contest Prep Thread- The Return of the Beast

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    The Return of The Beast—Week 8 11/26/2007-12/2/2007
    By: Derek Charlebois

    I did a deload week last week. A deload week could also be called a “light” week where you do not lift as intensely as your normal workouts. I stuck to my same routine exercise wise but did 2 sets of 10 reps, stopping each set shy of failure. The deload week served me well as I feel ready to attack some heavy weights again! I weighed in at 218 on Sunday. My goal was to get to 220 lbs, so I am almost there, just a couple more pounds to go. I will be lifting at 5 AM again and this time I am going to try to stick with it!

    Diet for Week 8


    Notes:
    -Each meal contains 7 oz. of lean meat or 2 scoops protein powder or 4 oz. meat and 1 scoop protein powder
    -Each meal contains 15 grams of fat (i.e. 2 TBSP Peanut Butter)
    -All carbs are low-glycemic
    -I try to get 3 cups of vegetables a day
    -I am going to try to get more fruit each day (been failing at that lol).

    All of the meals I list during each day match the above macronutrient breakdown for each meal.

    Training for Week 8
    I am going to be doing a 4-day split this week and will probably stick with a 4-day split for a little while. Lifting heavy 5 days a week takes a toll on my body, especially my joints. An extra rest day should do me some good.



    Cardio & Stretching
    This week I will be doing 20 minutes of cardio (walking on the treadmill or elliptical) prior to every workout and then 10 minutes of stretching. I do this (1) for my overall health (2) to warm my body up (3) to keep fat gain down. I will also be stretching post workout and 1-2X during the day. My lower back is starting to tighten up again, so I really have to put some extra effort in and focus on stretching to alleviate the pain caused by tight posterior muscles.


    Supplements for Week 7

    Pre-Workout
    -2 Scoops Scivation VasoCharge
    -1 Scoop Primal EAA

    During weight training I sip on
    -8 Scoops Scivation Xtend
    I always sip on Xtend during my workout. In fact I haven’t trained without it since 2004!

    -Fish Oil (3 grams/day)
    -Primaforce Max CLA (3 grams/day)
    -GLA (3 grams per/day)
    I take these supplements for their nutrient partitioning effects and overall health benefits. All three have been shown to decrease fat gain during a calorie surplus and promote lean mass gains.

    -Primaforce Elastamine
    -Primaforce Cissus
    This is the best joint stack you can buy! Cissus has been a big contributor to the recovery of my lower back.

    -Primforce Insopro-R, Pro-liver, Lean Green, and Alcalean
    I take these supplements for their nutrient partitioning effects and overall health benefits.

    During the day I sip on Xtend. I mix 4 scoops of Xtend in 24 oz. of water and drink 3 of these a day for 12 scoops of Xtend. Xtend mega-dosing baby! One of the perks to working for Scivation!

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    Monday 11/27/2007- Back&Traps

    Starting off this week with Back and Traps. My lower back is feeling pretty tight, so we will see what happens.


    Pic from July 2003

    Deadlift
    405 X 3, 3, 3
    My lower back was holding me back today. I am very going to put forth some effort to stretch and hopefully decrease my lower back tightness.

    Pull-Ups
    BW X 10, 8, 6

    Bent Over Rows
    185 X 10, 10, 10
    I went lighter on rows today since my back wasn’t feeling too great. I actually really liked the way this felt as I usually go heavy on rows.

    Barbell Shrug
    315 X 6, 6 (Front)
    315 X 6, 6 (Behind Back)

    DB Shrug
    100 X 12, 12

    Besides my lower back pain this was a good workout. I REALLY want to start adding weight to my deadlift so my priority right now is to get my lower back to 100%.
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    Tuesday 11/28/2007


    Bench Press
    315 X 4, 3, 3

    Pics from Chicago 2006

    Incline DB Press
    100 x 6
    90 X 10, 8

    DB Flies super-setted with Cable Flies
    30 X 10/50 X 10
    30 X 10/50 X 10

    I felt pretty strong on bench press today. I decided to try out super-setting DB flies with cable flies today and I loved it!

    ***NOTE- Both yesterday and today I did not eat any carbs in my last meal of the day. I am going to do this all week and see what happens. I just haven’t been hungry at night because I eat a lot during the day.

    Today’s Meals

    Meal 1
    -1 Cup Oatmeal
    -1 Cup Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 2
    -3 oz. Whole Wheat Noodles
    -7 oz. 94% Lean Ground Beef
    -12 Almonds

    Meal 3
    -7 oz Chicken
    -8 oz. Sweet Potato
    -1 TBSP Almond Butter

    Meal 4
    -4 Whole Egss
    -3 oz. Chicken
    -4 Slices Ezekiel Bread

    Meal 6
    -3/4 Cup Oatmeal
    -4 oz Skim Milk
    -2 Scoops Protein Powder
    -2 TBSP Peanut Butter

    Meal 6
    -7 oz Top Round Steak
    -12 Almonds
    •   
       

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    Monday 12/10/2007

    Push Day
    Bench Press
    315 X 6, 3, 3

    Military Press
    185 X 6, 5, 4

    Close Grip Bench
    225 X 6, 5, 4

    DB Flies supersetted with Cable Flies
    30 X 15/60 X 15
    30 X 10/60 X 10

    1-Arm Cable Laterals
    40 X 12, 12

    Tricep Pressdowns
    150 X 15, 15

    This workout felt great and I was DEAD at the end of it. I like focusing on one muscle group per day but I also like this current setup. Both setups work well and I think both should be used.
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    The Return of The Beast—Week 11 12/17/2007-12/24/2007
    By: Derek Charlebois

    The Beast is back in action! My lower back is better than it was and I am hoping it will continue to get better. I worked out with my old workout partner Peter again on Saturday and hit Back+Biceps. We did:
    -Hammer Strength Row
    -Hammer Strength Pulldown
    -Chest-Supported T-Bar Row
    -Hammer Strength Preacher Curl
    -Cable Rope Hammer Curls
    -Spider Curls
    This was a great workout. I went pretty heavy on the hammer strength equipment (I think they were PRs in these movements) and after spider curls my arms were almost too pumped to function lol.

    I weighed in Sunday morning at 213 lbs. I cut the carbs out of my meal 6 for the past 2 weeks and have lost a little fat 

    Saturday night/Sunday morning we got blasted with snow. After shoveling snow for 3 hours on Sunday (we got about 12 inches…) my lower back is a bit tight/tender. My shoulders also feel a bit fatigued, so I am expecting Monday’s Chest+Shoulder workout to suffer some.

    Diet for Week 11


    Notes:
    -Each meal contains 7 oz. of lean meat or 2 scoops protein powder or 4 oz. meat and 1 scoop protein powder
    -Each meal contains 15 grams of fat (i.e. 2 TBSP Peanut Butter or 18 Almonds)
    -All carbs are low-glycemic
    -I try to get 3 cups of vegetables a day

    All of the meals I list during each day match the above macronutrient breakdown for each meal.

    Training for Week 11
    I am going to be doing a 4-day split similar to Phase I of the Tri-Phase program:
    Mon: Back+Traps
    Tues: Chest+Shoulders
    Thurs: Legs
    Fri: Arms
    After trying a couple split setups over the past two weeks, I am going back to my tested and effective setup.

    Cardio & Stretching
    I am not doing cardio pre or post weight training right now. As soon as I get to the gym I hit the weights. I will be doing cardio on my off days though.

    Supplements for Week 11

    Pre-Workout
    -2 Scoops Scivation VasoCharge
    -1 Scoop Primal EAA

    During weight training I sip on
    -8 Scoops Scivation Xtend
    I always sip on Xtend during my workout. In fact I haven’t trained without it since 2004!

    -Fish Oil (3 grams/day)
    -Primaforce Max CLA (3 grams/day)
    -GLA (3 grams per/day)
    I take these supplements for their nutrient partitioning effects and overall health benefits. All three have been shown to decrease fat gain during a calorie surplus and promote lean mass gains.

    -Primaforce Elastamine
    -Primaforce Cissus
    This is the best joint stack you can buy! Cissus has been a big contributor to the recovery of my lower back.

    -Primforce Insopro-R, Pro-liver, Lean Green, and Alcalean
    I take these supplements for their nutrient partitioning effects and overall health benefits.

    During the day I sip on Xtend. I mix 4 scoops of Xtend in 24 oz. of water and drink 3 of these a day for 12 scoops of Xtend. Xtend mega-dosing baby! One of the perks to working for Scivation!

    Monday 12/17/2007- Chest+Shoulders

    I choose to do my chest+shoulder workout in place of my back+trap workout for two reasons: 1) I worked back on Saturday so I am giving it more recovery time and 2) my lower back is tight from shoveling snow and I feel I will have a better back workout tomorrow because my lower back should be a little better then.

    Bench Press
    315 X 3, 2, 1
    Shoveling snow for 3 hours definitely took a toll on my strength… I benched 315 for 6, 5, 4 last week.

    Incline DB Press
    100 X 10, 6, 6
    Surprisingly I felt really strong on Incline DB press today.

    DB Flies super-setted with Cable Flies
    30 X 15/50 X 15
    30 X 15/50 X 15
    30 X 15/50 X 15

    DB Side Lateral
    30 X 10
    35 X 10
    40 X 6

    This was a decent workout. My goal is to hit 6 reps again on bench press with 315 lbs next week.
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    12/18/2007

    Back+Traps Workout
    Deadlift
    405 X 5
    455 X 3
    475 X 1
    I believe this is the heaviest I have gone on deadlifts in the past 2 years! I am 125 away from my old PR and you best believe I will hit that soon! I will go for 495 for 1 next week.

    Pull-Ups
    BW X 10, 8, 6
    I was having trouble doing pull-ups last week due to my left forearm, but it didn't seem to bother me as much today.

    Bent Over Rows
    225 X 6, 6, 6

    Straight-Arm Pulldown
    100 X 12
    110 X 12
    120 X 12

    BB Shrug
    315 X 6, 6

    DB Shrug
    100 X 12, 12

    It is really motivating to be able to lift heavy again. If things keep progressing they way they are I will be happy

    Post Workout Pics:

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    Monday 12/31/2007

    Chest+Delts Workout

    Bench Press
    315 X 3, 3, 3

    Incline DB Press
    105 X 8, 6, 4

    Decline DB Flies
    40 X 10, 10, 10

    Cable Crossover
    50 X 20, 20

    DB Side Lateral
    40 X 10, 8, 6

    Cable Side Lateral
    30 X 12, 12

    Post-Workout Cardio = 30 minutes on Elliptical

    Diet
    Diet was spot on today expect for some New Year’s NACHOS!

    Tuesday 1/1/2008

    I had my last “hooray” meal today, breakfast at Bob’s Evans: Steak & Egg Breakfast with potatoes, banana bread, and biscuits and gravy! SO GOOD!!!

    Gym is closed today, so no training.

    Wednesday 1/2/2008

    My diet will be spot on from here on out. I will only be cutting for 4 or 5 weeks, so there is no time to get sloppy. I weighed in this morning at 212 (holding some water).

    Workout = Back+Traps

    Deadlift
    495 X 3, 2, 1

    Pull-Up
    BW X 10, 8, 6

    Bent Over Row
    225 X 10, 10, 10

    Straight Arm Pulldown
    120 X 10, 10, 10

    Barbell Shrug
    315 X 10, 10, 10

    DB Shrug
    100 X 10, 10, 10

    Post Workout Cardio = 30 minutes on Elliptical


    Thursday 1/3/2008

    Workout = Arms

    Barbell Curl
    95 X 10, 10, 10

    Close Grip Bench
    235 X 10, 8, 6

    DB Preacher Curl
    35 X 6, 6, 6

    Skull Crusher
    95 X 10, 8, 8

    Various Cable Curls and Pressdowns

    BB Forearm Curl
    155 X 8, 8

    Hammer Gripper
    150 X 8, 8

    Post Workout Cardio = 30 minutes on Elliptical


    Friday 1/4/2008

    Workout = Legs

    Squats
    315 X 8, 8, 8
    I think I am going to shoot for 3 sets of 10 before upping the weight.

    Seated Calf Raise
    195 X 8, 8, 8

    Stiff Leg Deadlift
    195 X 8, 8, 8

    Leg Press
    630 X 8, 8, 8

    Donkey Calf Raise
    255 X 8, 8, 8

    Leg Extension
    50 X 30

    Seated Leg Curl
    50 X 50

    Cybex Calf Press
    200 X 50 (MAN THAT BURNS!!!)

    Post Workout Cardio = 30 minutes on Treadmill

    Things are moving in the right direction.


    This weekend Scivation will be hosting its for ever seminar at Cape Cod Nutrition Center in Cape Cod, MA! If you are in the Cape Cod area be sure to RSVP and come get some free Xtend slushies.

    Because I will be out of town I will not be able to weigh in until next Tuesday.
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    The Return of THE BEAST- Derek Charlebois’ 2008 Journal

    The Return of The Beast—Week 2 (1/9/2008-1/13/2008)

    I weighed in on Monday at 209 lbs. So that is down 3 lbs since last week. My diet was 100% spot on while in Cape Cod. Some struggle with their diet while traveling but even if you are eating every meal at a restaurant you can eat clean. I kept my carbs to meal one and then ate meat+veggies+fat (usually a steak and a salad) for the rest of my meals.

    Week 2 Diet (Cut)


    Week 2 Workout


    Week 2 Supplements
    Pre-Workout = 1 Scoop Primal EAA + 2 Scoops VasoCharge
    During Workout = 6 Scoops of Xtend
    -Elastamine
    -Cissus
    - Fish Oil, CLA, GLA
    -Pro-Liver
    -Lean Green
    -Insopro-R (with meal 1 only)

    Xtend Mega-dosing = 12 scoops sipped during the day

    Monday 1/9/2008
    Marc and I trained chest+delts on Sunday, so I took today off. Here is the workout we did.

    Chest+Delts Workout

    Bench Press
    315 X 3, 3, 3

    Incline DB Press
    100 X 10
    120 X 6
    100 X 6

    Decline DB Flies
    40 X 10, 10, 10

    Dips
    3 sets of 15

    Cable Crossovers
    3 sets of 15

    Hammer Shoulder Press
    3 sets of 15

    Lateral Raise
    3 sets of 15 with 25lbs

    Post-Workout Cardio = NONE! We were tired and hungry so we went at grubbed!

    Tuesday 1/10/2008

    Workout = Back+Traps

    Deadlift
    405 X 5, 4, 3, 2, 1

    Pull-Up
    BW X 10, 8, 6

    Bent Over Row
    225 X 10, 10, 10

    Straight Arm Pulldown
    120 X 10, 10, 10

    Barbell Shrug
    315 X 10, 10, 10

    DB Shrug
    100 X 10, 10, 10

    Post Workout Cardio = 30 minutes on Elliptical

    My lower back was still a little sore today from the plane ride home from Cape Cod. All is well though and I had a good workout.


    Wednesday 1/11/2008

    OFF DAY


    Thursday 1/12/2008

    Workout = Arms

    Barbell Curl
    95 X 10 (Wide Grip), 10 (Close Grip), 10 (Reverse Grip)

    Close Grip Bench
    235 X 10, 10, 10

    DB Preacher Curl
    35 X 10, 8, 6

    Skull Crusher
    95 X 10 (Close Grip), 10 (Wide Grip), 10 (Close Grip)

    Various Cable Curls and Pressdowns

    BB Forearm Curl
    155 X 10, 10

    Hammer Gripper
    150 X 10, 10

    Post Workout Cardio = 30 minutes on Elliptical


    Friday 1/13/2008

    Workout = Legs

    Squats
    315 X 10, 10, 6

    Seated Calf Raise
    185 X 10, 10, 10

    Stiff Leg Deadlift
    185 X 10, 10, 10

    Leg Press
    630 X 10, 10, 10

    Donkey Calf Raise
    255 X 8, 8, 8

    Post Workout Cardio = 30 minutes on Treadmill


    This weekend I will be heading to Boise, Idaho to film Phase 3 of the Tri-Phase program. Saturday and Sunday are going to be rest days, which will be much needed considering I will be doing 4 workouts in 2 days for the video, full body workouts at that! Should be fun though. See you next week!
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    The Return of THE BEAST- Derek Charlebois’ 2008 Journal

    The Return of The Beast—Week 3 (1/14/2008-1/20/2008)

    I’m in Boise this week filming Phase 3 of the Tri-Phase program. We will be doing 4 workouts in 2 days, which will be tough, but we will get it done!

    Week 3 Diet (Cut)

    I will be adhering to this diet as close as possible when out of town but obviously it won’t be exact.

    Week 3 Workout

    This week my workouts will be a little different due to being out of town:
    Monday = Workouts 1 & 2 of Tri-Phase.
    Tuesday = Workouts 3 & 4 of Tri-Phase.
    Wednesday = Chest + Calves
    Thursday = Back
    Friday = Arms
    Saturday = Legs
    Sunday = OFF!!!

    Week 3 Supplements
    Pre-Workout = 1 Scoop Primal EAA + 2 Scoops VasoCharge
    During Workout = 6 Scoops of Xtend
    -Elastamine
    -Cissus
    - Fish Oil, CLA, GLA
    -Pro-Liver
    -Lean Green
    -Insopro-R (with meal 1 only)

    Xtend Mega-dosing = 12 scoops sipped during the day

    Monday 1/14/2008
    Today we will be doing Workouts 1 & 2 of Phase 3 of the Tri-Phase program:
    Workout 1 = 2 sets of 4-6 reps for all exercises
    Muscle Workout A (Mon)
    Quad Squats
    Ham Stiff Leg Deadlift
    Calf Seated Calf Raise
    Chest Flat Press
    Back Bent Over Row
    Delt Military Press
    Trap Barbell Shrug
    Tris Close Grip Bench
    Bis Barbell Curl

    Workout 1 = 2 sets of 6-10 reps for all exercises
    Muscle Workout B (Wed)
    Quad Leg Press
    Ham Lying Leg Curl
    Calf Standing Calf Raise
    Chest Incline Press
    Back Pull-up
    Delt DB Side Lateral
    Trap DB Shrug
    Tris Skull Crusher
    Bis DB Curl



    Tuesday 1/15/2008
    Today we will being doing Workouts 3 & 4 (weak point training) of Phase 3 of the Tri-Phase program:
    Workout 3 = 2 sets of 10-15 reps for all exercises
    Muscle Workout C (Fri)
    Quad Leg Extension
    Ham Seated Leg Curl
    Calf Donkey Calf Raise
    Chest Decline Press or Dips
    Back Lat Pulldown
    Delt Cable Lateral
    Trap Low-Pulley High Row
    Tris Tricep Pressdown
    Bis Cable Curl

    Workout 4 = Weak point training for biceps, forearms, and rear delts.
    We did 3 sets for each of the following exercises.
    Machine Preacher Curl
    Rope Hammer Curl
    Barbell Forearm Curl
    DB Forearm Curl
    Reverse Pec Dec for Rear Delts


    Wednesday 1/16/2008
    Workout = Chest+Calves

    Despite beating ourselves up for the last two days, Marc and I hit chest and calves today. We did:
    Incline Smith Press
    Leverage Chest Press
    Decline Hammer Strength Press
    Cable Flies super-setted with Cable Presses
    Donkey Calf Raises
    Cybex Calf Extensions

    Thursday 1/17/2008
    I’m back at home today.

    Workout = Back

    Pull-ups BW X 10
    Chin-ups BW X 10
    Parallel Bar Pull-ups BW X 10

    Reverse Grip Bent Over Row 185 X 8, 8, 8
    I just haven’t been feeling overhead bent over rows lately. I’m going to switch to using a reverse grip for a while.

    Lat-Pulldown super-setted with Seated Cable Row
    150 X 10/150 X 10 (Wide Grip)
    150 X 10/150 X 10 (Reverse Grip)
    150 X 10/150 X 10 (Close Grip)
    60 X 10/60 X 10 (1-Arm)

    Straight-Arm Pulldown
    120 X 10, 10, 10

    Post-Workout Cardio = 30 minutes on Elliptical


    Friday 1/18/2008

    Workout = Arms

    Barbell Curl
    95 X 10
    105 X 10
    115 X 6

    Close Grip Bench
    225 X 10
    235 X 10
    245 X 6

    DB Preacher Curl
    35 X 10, 10, 8

    Skull Crusher
    95 X 10 (Close Grip), 10 (Wide Grip), 10 (Close Grip)

    Various Cable Curls and Pressdowns

    BB Forearm Curl
    155 X 10, 10

    Hammer Gripper
    150 X 10, 10

    Post Workout Cardio = 30 minutes on Elliptical


    Saturday 1/19/2008

    Workout = Legs

    Squats
    315 X 6
    335 X 6, 6

    Stiff Leg Deadlift
    185 X 10, 10, 10

    Leg Press
    630 X 10, 10, 10

    Bunch of Leg Extensions, Leg Curls, and some sets of the Ab/Adductor machines.

    Post Workout Cardio = 30 minutes on Treadmill

    This week was very demanding. Marc and I killed it in the gym Mon-Wed, then I came home and did my thing at my gym. After this week I decided I am going to start adding some lean mass again. I am as lean as I need to be right now and my main goal is to add muscle. This short little cut let me lose a little fat but it also gave me my appetite back. Eating 4000 clean calories a day for 16 weeks can get hard. Eating 4000 calories from junk food is easy, but eating 4000 calories from chicken, steak, oatmeal, sweet potatoes, etc. is a challenge. I will go into details about my plan next week. See you then.
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    The Return of THE BEAST- Derek Charlebois’ 2008 Journal

    The Return of The Beast—Week 4 (1/21/2008-1/27/2008)

    I am back to bulking this week, though right now I am only having carbs post workout. My goal is to get 7 meals of 50 grams of protein and 20 grams of good fats (plus carbs with my post workout meal).

    Week 4 Diet (Bulk)


    Week 4 Workout


    Week 4 Supplements
    Pre-Workout = 1 Scoop Primal EAA + 2 Scoops VasoCharge
    During Workout = 6 Scoops of Xtend
    -Elastamine
    -Cissus
    - Fish Oil, CLA, GLA
    -Pro-Liver
    -Lean Green
    -Insopro-R (with meal 1 only)

    Xtend Mega-dosing = 12 scoops sipped during the day

    Monday 1/21/2008
    I am starting my new workout routine today. The muscle groupings are a little different than before. I feel this setup will allow me to hit each muscle group better, leading to increased gains in size.

    Workout = Chest + Calves

    Bench Press
    315 X 3, 3, 3

    Incline BB Press (with 3 second pause at the bottom)
    185 X 10, 9, 8

    Incline Hammer Press
    180 X 10, 10, 10

    Cable Flies
    50 X 15, 15, 15

    Cable Crossovers
    50 X 15, 15, 15

    Seated Calf Raise
    165 X 8, 8, 8

    Donkey Calf Raise
    250 X 15, 15, 15

    Workout Comments
    Today’s workout was very productive. Did some incline barbell presses today in place of my normal incline DB press and I think I am going to go back to incline DB presses. I feel that incline DB press offers a different stimulus than barbell presses and like the way it feels more than incline barbell press right now. Just to note, I alternate between sets of cable flies and crossovers with my calf exercises. So I will do a set of cable flies then a set of seated calf raises. This strategy is a great time saver. I’ve been stuck at 315 X 3 on bench press for a couple weeks now. This is always where I reach a sticking point. I usually get up to about 335 for 3 reps then settle back down at 315 for 3 and get stuck there. I am going to try to beat this next week and if I don’t I am going to change up my rep scheme on bench press.


    Tuesday 1/22/2008

    Workout = Deadlift + Delts + Traps

    Dealift
    405 X 3
    455 X 3
    405 X 3
    315 X 10, 10, 10

    DB Side Lateral
    40 X 6
    30 X 10, 10

    Smith Shrug
    315 X 10, 10, 10

    Cable Lateral
    30 X 12, 12, 10

    Low-Middle Trap Smith Shrug
    225 X 10, 10, 10
    I do these a bit differently than the standard shrug. Instead of shrugging my shoulders up I lift my scapulas and retract my shoulder blades together. I feel this hits more of the lower and middle traps.

    Rear Delt Lateral
    30 X 10, 10, 10

    Workout Comments
    I really like this new workout setup. In the past I have always done deadlifts at the beginning of back day, so deadlifts were always followed by some heavy back movements (i.e. bent over rows). Doing deadlifts followed by delts and traps a less demanding and will allow me to hit my back hard on its own day.

    Wednesday 1/23/2008

    Off Day

    Thursday 1/24/2008

    Workout = Back

    Reverse Grip Bent Over Row
    185 X 10
    205 X 10
    225 X 6

    Pull-Ups
    BW X 10, 8, 6

    Hammer Strength Row alternated with Hammer Strength Pulldown
    270 X 10/270 X 10
    320 X 6/320 X 6
    320 X 6/320 X 6

    Seated Cable Row alternated with Lat Pulldown
    180 X 10/180 X 10
    200 X 10/200 X 10
    70 X 10/70 X 10 (1-Arm at a time)

    Workout Comments
    I think putting back on its own day with no other muscle groups or deadlifts will lead to some great gains. This workout allowed me to really focus on my back and it is here to stay!

    Friday 1/25/2008

    Workout = Arms

    I decided to do things a little differently today. I have ALWAYS started my arms off with heavy movements like barbell curl and close grip bench. Today I am going to put those at the end of my workout.

    DB Preacher Curl
    40 X 10, 10, 10

    DB Kickback
    30 X 10, 10, 10

    Hammer Strength Preacher Curl
    50 X 6
    40 X 1
    50 X 6

    Machine Extension
    50 X 10
    60 X 6
    50 X 10

    Barbell Curl
    75 X 10, 10, 10

    Close Grip Bench
    185 X 10
    205 X 10
    225 X 6

    Various Cable Curls and Pressdowns

    BB Forearm Curl
    155 X 10, 10

    Hammer Gripper
    150 X 10, 10

    Workout Comments
    Doing isolation exercise before the big heavy compound movements definitely provided a different feel and I liked it. Doing this also made it so I had to go lighter on barbell curls and close grip bench, which my joints are thanking me for. I think I am going to stick with this strategy for a little bit.


    Saturday 1/26/2008

    Workout = Legs

    Squats
    365 X 6, 3, 3

    Stiff Leg Deadlift
    185 X 10, 10, 10

    Leg Press
    630 X 10, 10, 10

    Bunch of Leg Extensions, Leg Curls, and some sets of the Ab/Adductor machines.

    Workout Comments
    A solid workout day. I tried going a little heavier on squats today. This is the heaviest I have gone since my lower back injury. I think I am going to go back down to 315 and work on increasing my stability and endurance on squats. Right now I can get 315 for 10 reps. I am going to shoot for 315 for 12-15 reps next week.

    Weekly Reflection
    I tried out some new training strategies this week that seems to work well for me. I am going to use these strategies next week as well. I will be keeping my diet the same next week. After next week I will most likely increase calories. Right now I am aiming to enter the 2009 NPC Michigan Championships. This will be my first competition in 5 years! This is the competition I was going to enter in 2006 but was unable to due to certain factors. I have definitely made some improvements over the past 5 years, but I have had some injuries that have hold me back. First it was my IT band on my left leg. This happened when I was trying to squat 600 lbs. I was stuck at 585 lbs for 3 reps and I think I was just pushing myself too hard to often; this was an overuse injury. Next came my lower back injury which slowed me down from September 2006 to about September 2007. My lower back is still not 100% but it is slowly getting better. Right now my main focus is adding muscle, specifically to my back. I have over a year until the 2009 NPC Michigan Championships, which gives me time to make improvements. It is time to get to work!
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