Hateful's journey to being swole jacked

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    Hateful's journey to being swole jacked


    To begin this journey I would like to preface with the disclaimer that all persons and events, even with extreme likeness to those in real life, are completely and 100% fictional. With that being said let us begin the story. I have been training for going on 8 years now and I am 5'10" 211 lbs. today after the workout on an empty stomach in the morning. My bodyfat is around 8-9%, but I do not have an official measurement. 22 years old. My goals are simple, get bigger, leaner, stronger, faster, more explosive, and meaner than I have ever been in my entire life. This log will serve to chronicle my mythical journal to the land of swoledom. Anyone is welcome to offer comments, criticism, or suggestions to any part to this log. My workout program will be rotating between a modified WS4SB routine and my own power building routine. I will be including jump, speed, and agility training as well as strongman days once the summer begins. All of this will done to prepare me for my final season of football. Without further delay, here is today's workout.

    Max effort upper body with 2 minute rest between sets
    BB floor press 185x6, 215x5, 260x4, 300x3, 335x2, 345x2, 355x1, 380 missed
    DB bench palms in 65x30, 65x40
    Incline DB row 4x12 65/70/75/85 superset
    Incline rear delt flies 4x12 20
    DB shrugs 4x14 with hold at top 85 superset
    Lying DB tricep extension 4x10 45/55/60/65
    Standing L lateral raise 4x12 25 superset
    Standing BB curls 4x12 105/110/115/120
    Slight incline flies 6full, 6half, 4 full 45/55 two sets

    That was it for today overall not bad felt good lots of energy. Only supplements I am taking right now are:
    NOS Blast 1.5 scoops preworkout
    Xtend 1 serving during workout
    Vit C 1000mg post workout
    Flax oil 9g daily
    Whey post workout
    Tomorrow is dynamic effort lower body which will be done before practice. I will update after the workout, until then its time for bed so the story will resume then.

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    Yesterday was dynamic effort lower body, overall workout went well, good pace and energy level throughout workout.
    Speed box squats 10x2 1 min rest 3x225, 3x275, 2x315, 2x335
    Step ups box at knee level 4x6 2 min rest 135/155/165/175
    Glute ham raise with 5 sec hold at top 2x8
    Reverse hyper extension 2x15 65 each side
    Kneeling rope chrunches superset seated med ball twists 4x15
    Neck harness 4x10 25 superset standing calves 4x20 90 each side alternating in/out stance

    Practice was roughly 3 hours afterwards, felt good, quicker than usual so overall a good day. Sunday is dynamic upper body with main lift being old school speed bench.
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    Sunday was dynamic effort upper body
    Old school speed bench with 1 micro band each side 9x3 210 2x5 250 1 min rest
    DB incline 3x15 100/110/110 14 reps last set
    Weighted pullups 4x6 superset facepulls 4x10
    DB upright row 4x10 50/50/55/55 superset tricep extension 4x20
    Narrow lat pulldown 5x11 superset hammer curls 5x7 50/50/50/55/55

    Today was max effort lower body
    Snatch grip deadlift 225x6 275x5 315x5 365x4 405x3 425x2 475x1 last set was easy but didn't have enough mentally to get another set
    Walking lunges 4x9 45/50/55/60
    DB pull through 4x8 80 superset 1 leg RDL's 4x7 40
    Plate crunches 4x25 superset butt lifts 4x25
    DB seated calves 4x20 each alternating legs no rest 70
    •   
       

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    damn dude...you're a big strong mofo.

    what position do you play?
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    Thanks for the compliment bro, I play linebacker. Just an update I forgot to mention I started anabolic pump on Sunday, I have roughly 2.25 bottles so it should make for a good amount of gains. Bought the AP and all my other supplements from Nutraplanet, the only place to buy supplements in my opinion. If anyone has any suggestions on my strongman days I have the following equipment wheelbarrow with enough rocks to fill completely, 1/3 of a wooden telephone pole, large mudder tire, keg, and sledgehammer.

    My diet for this log will be intended for a clean bulk, meals for today are as follows:
    Meal 1) 2 whole eggs, 6 egg whites, 2 slices turkey lunch meat, onions, peppers, 3 peices whole grain toast with grape jelly
    Meal 2) 1 can chunky sirloin burger soup, 4oz salmon, 1 french roll, 1 cup orange juice
    Meal 3) 1 scoop whey, 1 cup skim milk, .5 cup oats dry with honey, 2 tbsp peanut butter blended in shake
    Meal 4) 10oz chicken breast, veggies, 1 cup brown rice, green tea
    Meal 5) 6oz chicken breast, veggies, .5 cup brown rice
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    Max effort upper body with 2 minute rest between sets
    BB floor press 190x6, 220x5, 265x4, 305x3, 315x3, 325x3, 340x3, 360x2
    DB bench palms in 85x24, 85x21
    Incline DB row 4x12 70/75/85/85 superset Incline rear delt flies 4x12 20
    DB shrugs 4x13 with hold at top 100 superset Lying DB tricep extension 4x10 55/55/65/65
    Standing L lateral raise 4x12 25 superset Standing BB curls 4x12 115 4 grips

    Workout went well pumped about 360x2 on floor press. Diet has been going well pretty strict, I will be doing dynamic lower body tomorrow, with Friday off which is nice cuz we have a double that day and working out after two practices would be a bit rough.
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    Speed box squats 10x2 1 min rest 5x225+1 chain each side, 5x225+2 chains each side
    Step ups box at knee level 4x6 2 min rest 135/155/165/185
    Glute ham raise with 5 sec hold at top 2x8
    Reverse hyper extension 2x15 65 each side
    Kneeling rope chrunches superset seated med ball twists 4x15
    Neck harness 4x10 25 superset standing calves 4x20 90 each side alternating in/out stance

    Good workout today, felt much stronger than last week, tomorrow is an off day with practices so I will be trying to eat and recover as best I can.
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    Dynamic effort upper body
    Old school speed bench 9x3 190 2x5 230 1 min rest
    DB incline 3x15 110/110/120 8 reps last set
    Weighted pullups 4x6 55 superset facepulls 4x10
    DB upright row 4x10 55/55/60/65 superset tricep extension 4x20
    Narrow lat pulldown 5x11 superset hammer curls 5x7 55/55/55/60/60

    Had a ton of energy today even with a lift after practice, I was bouncing off the walls yelling and screaming, hopefully I will have that kind of energy tomorrow for max effort lower body. Well time for bed and another practice early tomorrow.
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    Max effort lower body
    Snatch grip deadlift 250x6 300x5 350x4 400x3 450x2 475x1 495x0, almost got it but I was shot from the previous sets and from practice, so I made up for it with a few punishment sets
    Deadlift holds 315x30seconds, this was brutal but thats what I get for not getting my last set
    Walking lunges 4x9 55/60/65/70 last set with 1 chain on my back for punishment
    DB pull through 4x6 85/90/100/120 superset 1 leg RDL's 4x7 40/45/45/60
    Bar crunches 4x25 145 superset butt lifts 4x25
    DB seated calves 4x20 each alternating legs no rest 85

    This was the last lift of this cycle, overall my body is feeling good, yesterdays max effort lower was rough just because it was after my 4th practice in 3 days. Tomorrow is max effort upper, I will get a weight as well, I already am seeing some quality fat loss from the AP.
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    Max effort upper body
    Rack lockouts elbows at 90 degrees 195x6, 235x5, 275x4, 315x3, 330x3, 345x3, 355x3, 365x3
    Incline DB press 85x22, 85x25
    1 arm T-Bar row 4x12 1 plate/1 plate +25/2 plates/2 plates superset blackburns 15 seconds each position 5lbs per arm
    Trap bar shrugs 4x10 315 superset Incline tate press 4x10 40/55/60/65
    Seated front bar raise 4x11 Bar 2 sets overhead, 2 sets to eye superset incline DB curls 4x9 40/45/45/45

    Overall a good day, we had 1 hour of practice today before the lift, but not too bad. I felt good with the exercise shift, body is feeling good and strong, spring game is this saturday so hopefully I can report back with some good hits, especially cuz the guys on offense always talk a lot of crap but they can't back it up. Post workout shake today was 1.5 cups skim milk, 2 tbsp peanut butter, 1.5 scoops whey, .5 cup dry oats, 2 handful raisins. I forgot to get my weight on an empty stomach so I will check tomorrow after practice. Well its almost time for another meal so I'm out.
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    Ok had practice this morning then went to class and worked out after.

    Dynamic effort lower body
    Explosive front squats 10x2 135 base weight 1 chainx3, 2 chainsx4, 3 chainsx3, 1 min rest
    DB one leg squat 4x7 20/30/40/50, 90 second rest
    2 up 1 down lying leg curls 3x7 each leg 80/90/90
    Swiss ball 1 arm barbell crunch 5x20, 10 reps each arm per set
    Neck machine 4-way 3x15 45 superset standing barbell calf raises 3x20 135 + 3chains each side continuous

    Overall not a bad day, I have been doing a dynamic warm up before lift and practice, leg day warm up is as follows: Body squatsx10, walking lungesx6, glute heel pullx6, walking quad pullx6, world's greatestx4, on ground legs together from left to right x6, 1 leg side to sidex6, scorpionsx6, fire hydrantsx6 each way, lunge with elbow to inside of anklex6, groinersx6, leg swingsx10 each way. That warm up takes between 10-15 minutes and gets a real good sweat going and my flexability has increased as well.
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    Yesterday was dynamic effort upper
    Barbell bench 225x23 stopped when bar speed slowed down
    Old school speed bench alternating grips 9x3 135 + 2 chains, 2x5 135 + 3 chains for maximum bar speed
    Push ups with 2 chains on back for reps 30/35/21
    Standing 1 arm DB press 4x10 55/55/55/60 superset seated external rotation elbow on knee 4x12 8/10/10/10
    Bar body tricep extension 4x12 superset plate pinch grip 4x20 seconds with 3 10lbs plates together
    Straight arm pulldowns 4x10 superset with iso hold DB curl 4x15 seconds 50

    Later that day I sprained my ankle at practice, but never to worry I have super human healing powers and was able to play in the spring game today. I had an overall good day broke up 3 passes, had 5 tackles, and 1 caused fumble, so not a bad showing. I will put off max effort lower body until tomorrow to allow more time for my ankle and body to heal.
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    Yesterday was max effort lower body
    Squat 135x6, 225x6, 270x5, 315x5, 345x5, 360x5, 375x5, 385x5, 395x5
    Overhead plate walk long stride backwards then forward baseline to baseline on BB court 4 sets
    Romanian Deadlift 4x10 135/185/225/225 superset 1 leg swiss ball curl 4x12
    Standing crunches with high pulley 3x15, bicycle crunches 3x20, DB oblique side bend 3x15, seated calf machine 3x20 continuous circuit

    Today was max effort upper body
    Rack lockouts elbows at 90 degrees 195x6, 235x5, 275x4, 315x3, 355x2, 365x2, 375x1 had to workout in the other gym today and the rack was a few inches lower so more like a dead press today
    Incline DB press 85x28, 85x22
    1 arm T-Bar row 4x12 2 plates superset blackburns 15 seconds each position 5lbs per arm
    DB shrugs 4x20 100 superset Incline tate press 4x10 60/65/70/75
    Kneeling front bar raise 4x11 Bar 2 sets overhead, 2 sets to eye superset incline DB curls 4x9 35/40/45/45
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    Dynamic effort lower body
    Explosive front squats 8x2 155 base weight 2 chainsx4 3 chainsx4, 1 min rest
    DB one leg squat 4x7 30/40/50/50, 90 second rest
    2 up 1 down lying leg curls 3x7 each leg 80/90/100
    Swiss ball med ball crunch 5x20
    Neck machine 4-way 3x15 45

    My ankle is healing well but I decided to take off from calves today because I did some rehab work yesterday. I weighed myself yesterday on an empty stomach in morning and I was 211.6, so I am up .6lbs and looking much leaner and muscular according to my roommate. I am feeling nice and strong and I will start my speed and conditioning program in 2 weeks. I am thinking about switching to my power building routine after this cycle of westside, but I am not sure yet. Well time for another meal so I'm off for food.
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    Just a quick update today is an off day for weights but I am going to do 45 minutes light cardio on the stair climber today after class along with some extra abs, probably just a quick floor routine of about 10 minutes.
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    Ok I'm heading over to the gym to start the workout at 0830 and man do I feel pumped this morning. I wasn't in too good of spirits last night due to some relationship issues, however, all this means is I have more time, money, and energy to dedicate to the iron. Initial morning trip to the bathroom proved promising as well, upon looking in the mirror I am looking 10x leaner than before, and I was already fairly lean looking. So I'm off to beat the weights now then I will be in the hospital all night for clinical, so I will post the workout later on tonight. There has been some talk of me walking through, well rather running through, a dark forest soon, if anyone gets my drift.
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    Yesterday was dynamic effort upper
    Old school speed bench alternating grips 9x3 135 + 3 chains, 2x5 175 + 3 chains for maximum bar speed
    Push ups with 2 chains on back for reps 40/33/42
    Standing 1 arm DB press 4x10 55/55/60/60 superset seated external rotation elbow on knee 4x12 10/12/15/15
    Bar body tricep extension 4x15 10lbs bumper plate flips 4x20
    Straight arm pulldowns 4x10 superset with iso hold DB curl 4x20 seconds 50

    Today max effort lower body
    Squat 135x6, 225x6, 270x5, 315x5, 360x5, 405x3, 425x3
    Overhead plate walk long stride backwards then forward baseline to baseline on BB court 4 sets
    Romanian Deadlift 4x10 225/225/225/225 superset 1 leg swiss ball curl 4x12
    Standing crunches with high pulley 3x15, bicycle crunches 3x20, DB oblique side bend 3x15, seated calf machine 3x20 continuous circuit

    Overall workouts are going well, have been feeling a lot stronger the past few days. One more time through this cycle then I will do my powerbuilding routine for 1-2 weeks then back to the westside routine. I would like to do a strongman day at the end of this coming week for conditioning.
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    Nice looking log. Your workouts are similar to mine. I've been out for awhile with a broken ankle, but I'm close to being able to train lower body so I'll probably start my log back up. I'll be following, good luck.
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    Nice numbers HO. You're a great presser and those snatch grip DLs seem really impressive (never tried them though).
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    Yesterday was max effort upper body
    Rack lockouts elbows at 90 degrees 195x6, 235x5, 275x4, 315x3, 355x2, 385x1 had to workout in the other gym today and the rack was about 3 inches from chest, lower than I had the first time
    Incline DB press 90x18, 90x12 I went very slow on these and had a 1 second pause at the top just to change it up a bit
    1 arm T-Bar row 4x12 2 plates superset blackburns 15 seconds each position 8lbs per arm
    Trap bar shrugs 4x12 315 superset Incline tate press 4x10 70/70/75/75 the trap bar shrugs hurt so bad the day after, I love it
    Kneeling front bar raise 4x11 Bar + 2.5 each side 2 sets overhead, 2 sets to eye superset incline DB curls 4x9 35/35/40/40 I went really slow with these felt a good burn

    Today was dynamic effort lower body
    DB snatch squat with snap from squat to standing 8x3 40/45/50/55 2 sets each weight 1 min rest
    DB one leg squat 2x7 40/40, 90 second rest
    Explosive step up on bench 2x7
    2 up 1 down lying leg curls 3x7 each leg 90
    Swiss ball 1 arm bar crunches 5x20 10 each arm
    4-way towel neck 4x10 seconds each way

    Workouts went well, I will be switching to a power building routine starting this sunday for two weeks then back to westside. I will be doing strongman each friday during the next two weeks and then I will determine how best to fit it into my westside routine.

    Thanks for the comments bros, the snatch grips are pretty tough really puts you in a low position and longer pull than regular deadlift. I like them alot. I know what you mean Alexander I seem to sprain or break my ankle atleast once a year if not more. I have developed a fairly good rehab routine that has really made a difference in my recovery time, especially when in season.

    HatefulONE's ankle injury rehab program
    15 minutes ice tub with active movement, make ABC's with toes
    Calf stretch 30 seconds superset standing calf raise x15 toes in/out alternate each set, do 3 supersets
    10 yard increments walk on toes down/back, heel walk down/back, side shuffle slow down/back
    15 minutes ice tub with actice movement
    Anti-inflammatories and elevation PRN until swelling is gone

    That has been my miracle cure for ankle injuries. Thursday is squat day and I want to hit at least 455x1, but hopefully more. I will be going to 20 rep squat and mountain set squat for my two weeks off of westside.
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    I actually have never had ankle problems. I fell from 25 feet onto concrete, snapped the bottom of my fibula off. I can finally walk after over 3 months of bullsh*t. How do you always mess your ankle up? I have a friend I play basketball with that will twist his ankle badly every few months. He's a pretty good athlete, but he's not doing anything spectacular(high flying dunks/aggressive cutting), he just has weak ankles. Sounds like you've accepted the ankle injuries and have a great gameplan to rehab/work around the problem. Seems like your squat is kind of weak compared to your bench and deadlift. 495 snatch grip dead is pretty damn good. Snatch grip steals 50# off your dead easy. Anyways good luck on your lifts and I'll be following.
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    Alexander, I have a history of ankle problems ever since high school football and track and now in college it has happened 3 out of the last 4 years. I feel that because I have sprained it so much it is more prone to injury. Thats very unfortunate about your injury, my uncle had the same injury fell off of a ladder onto concrete but he shattered his heel and had screws put in and then had it get infected, not good. As for my squat it does seem weaker compared to my other lifts, however I should comment on my form. In high school I squated 520 for 3 my junior year, then my coach told me if I played ball in college I would have to get to parallell, I wasn't even going halfway down at the time. So to remedy that I started squating light and going all the way to the floor. So my squat now is way to far down past parrallell and my workout partner and I are trying to get me to stop at parallell instead of going what is almost a$$ to floor. But the squat is the most important thing I'm going to be working on this summer to build up my speed and strength. Once again thanks for the comments bro.
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    Today was dynamic effort upper body
    Old school speed bench 9x3 185 + 2 chains, 2x5 205 + 2 chains
    Med ball wall pass 3x20 8lbs. med ball as fast as possible
    Standing DB clean and press 4x6 55/60/70/75 superset seated external rotation 4x12 15
    Bar body extension 4x20 superset speed 10lbs plate pinch 4x60 seconds
    DB pullover 4x12 85 superset iso hold DB curl 4x5second holdx10 reps 20

    Workout went well today, feeling very pumped, also is very good spirits because I took my last final today and dominated my other finals. Mental preparation for max effort lower body starts right now.
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    Max effort lower body
    Squat Barx5, 135x5, 225x5, 315x3, 365x3, 405x1, 455x1, 495x1
    Jump squats 3x5 bar
    RDL 3x10 225/225/275 superset 1 leg ball ham curl 3x12
    Ab circuit 1xfailure each exercise floor wipers, bar crunches, hanging knee ups, decline sit ups, plate twists

    Todays workout went great. I got a new PR on squat with 495 . I'm super pumped about that mark, I would have gone for more but I did not have a very good spotter so if I missed it I would have gone down. I moved back home today from school so my diet will improve greatly. I am starting my lift again on Sunday as well as running about 3-4 times a week.
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    Workouts are looking good. Have you managed to find parallel or are you still going down too far?
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    pics or die
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    Nice squatting Hateful!
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    Alex, I was a little lower than parallel but much better than usual. Thanks for the comments bros I will try to get some pics up by request.
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    If hatefulone was real and not a mythical creature, he would look like this.
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  30. Senior Member
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    Today was all about dedication. How dedicated am I? I asked myself this question all day. According to dictionary.com dedicated means wholly committed to something, as to an ideal, political cause, or personal goal. With that being said I was thinking about alot of things today that I may dedicate myself to. After much thought I decided the only logical answer of what to dedicate myself to was... myself.

    My day started off with me waking up at 10 planning on having my preworkout meal and then heading off to the gym. I noticed it was raining pretty hard outside but no big deal. My gym is only open until 1 on Sundays, it sucks I know. I finish my breakfast and plan on heading to the gym in about 30 minutes. My brother calls me to let me know that the creek at the end of our street, I'm on a dead end, has flooded and no cars can get through, this happens about 2-3 times a year no big deal. I could have skipped todays workout, it is a big leg day so lots of pain was in order. Instead I packed my bag, put on shorts and sandals, and walked accross about 40 feet length and 1.5 foot deep water with current to get to my brother's car which was stuck on the other side of the flood. He drove me to the gym and it was on. My workout was as follows:
    Legs (Quad focus), calves, abs
    Dynamic warmup 10 minutes
    Mountain set squat 315 1-8-1, these are done by doing 1 rep, racking weight, doing 2 reps, racking weight, so on and so forth from 1 rep to 8 reps and back down to 1 with 30 seconds rest maximum, these were killer took me 18 minutes 19 seconds, a new PR time
    Leg extension 1 platex40, 2 platesx30, 2 platesx20 with flex hold at top, last set caused my quads to cramp pretty well
    Lying alternating iso leg curl 10,8,6,4,2 25
    Leg press 10x10 continuous with 5 plates each side dropping 1 plate each set
    Seated calves 2 plates superset standing barbell calves 135 superset bench crunch superset bench supermans, 4 times throught circuit 20 reps each
    Bosu ball balance squat 15 seconds each position standing, 1/4, below parallel, just above parallel, 1/4, standing, standing left leg, standing right leg

    That was one tough workout, I kept thinking about how dedicated I wanted to be and got through it finished just before closing. I am overall impressed with this workout the volume was more than the westside but I think this will be a good change of pace, heavy chest with light back tomorrow. Now its time to eat.
  31. Senior Member
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    Yesterday was heavy chest light back
    Incline bench 2x12 225/225/235 2 min rest
    Flat DB swiss ball bench 3x8 100 slow reps
    Decline machine drop/rest pause 3plates-12,5 2plates-13,10 1 plate-15,20 about 10 seconds between each set
    Slight incline flies 2x6x6x4 40/45 these are done by doing 6 full reps, 6 bottom half reps, 4 full reps
    Flat flies 2x6x6x4 40/45
    V-Bar pullups 3x15 full stretch 60 secs rest for all back exercises
    Row machine 3x12 200 flex hold each rep 1 sec
    DB pullover 3x8 80 big stretch on bottom
    Plate floor press 60 reps

    Today was light shoulders heavy arms 60 secs rest
    BB shrugs 4x20 225 alternating grips flex hold at top
    Front raise 3x15 30/40/50
    Side raise 3x15 20/30/35
    Rear raise 3x15 15/20/25
    Preacher curl 3x15 25 each side, Straight bar pushdown 3x15 90
    Hammer curls 3x12 55, Lying 1 arm extension 3x12 45
    Curl machine 3x20 60/70/80 continuous tricep machine 3x20 80/90/100
    Concentration curl 1x15 45, Kickbacks 1x15 30

    Overall the workouts went well. I have found my sweet spot with preworkout carbs and anabolic pump, I take my AP then 20 minutes later 1/2 cup oats with 2 tbsp natural maple syrup, 30 minutes later 1.5 scoops NOS blast with 1/2 scoop xtend. I have been getting some sick pumps, my chest yesterday looked jacked after the workout. My diet has been on point, I will get a weight again this weekend. I am still looking leaner, too bad I couldn't get a professional body fat measurement pre and post log, oh well, its about getting big, strong, and fast, not looking good right. I'm doing some bag agilities tonight, and tomorrow I might do some plyos depending on how my legs feel. Tomorrow is legs with hamstring focus.
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    Today was Legs (hamstring focus), calves, abs 45-60 seconds rest
    Snap cleans with front squat from knees 5x5 45/45/55/55/55
    Lying leg curl 3x15 150/170/170
    1 leg RDL 40/50/65 3x8
    Lunges 3x6 40, done slow and more so to stretch out legs
    Seated DB calves 85 superset standing calf raise 100lbs plate each side superset with swiss ball med ball crunch superset with Hanging knee raise 4x20 continuous
    Deadlift 225x40 reps, this set was a killer, could have got a few more physically but mentally I was spent and fell over
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    40 reps of DL is crazy man. Were they touch n go or did you reset after each?
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    Quote Originally Posted by jas123 View Post
    40 reps of DL is crazy man. Were they touch n go or did you reset after each?
    I bet he's a skilled bouncer, like you.

    40 reps of 225 is crazy, I get tired
  35. Senior Member
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    Yesterday was heavy back, light chest 60 second rest
    Seated cable rows 3x20 100/125/150
    Pullups 5x10 varying grips
    DB row 3x8 100, heaviest I had at the gym, superset BB row 3x10 135
    Incline rope pull 3x12 200 flex hold
    Bench 5x3 275 10 seconds rest
    Machine flies 3x15 125 slow

    Today was heavy shoulders light arms
    Standing DB military press 3x15 60/70/75
    DB upright row 3x12 60/65/70
    DB shrugs 3x15 100 30 sec rest
    Machine military press 3x15 slow with hold at top
    Limo drivers 3x10 standing, 3x10 seated on floor 45lb plate high, reg, low
    Rope pushdown 3x20
    Overhead rope extension 1x20
    Low pulley rope curl 3x20
    Ab floor routine
    Side lying external rotation into t press 1x20 10, ok I made these up but they felt good and burned for a while after
    Overall a good last 2 days, I am feeling very pumped all day, I think the AP is really taking its full effect. I will try to get a weight on Sunday.

    The deadlifts were done with hold at top, full negative, and a full reset at bottom with overhand grip. It might have been one of the hardest things I've done in a while, especially at the end of the lift. My grip was already wasted for chest/back and today I was still feeling it a little. Off day tomorrow so time to eat, sleep, and recover. I will do a big full body stretch tonight and maybe a dynamic full body warmup tomorrow to aid recovery.
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    5-18-08 Legs (quad focus), calves, abs
    Squat 4x15 225 superset DB SLDL 4x10 100 superset leg extension 4x20 2 plates 2 min rest
    1 leg leg press 4x8 2 plates superset leg press calves alternating stance 4x20 30 sec rest
    Crunch machine 3x25 30 sec rest
    Winshield wipers 3x10 each side 30 sec rest

    Today was a quick and brutal leg workout. I had a hard time catching my breath on the the last two trisets. I picked 15lbs of dextrose today, I'm gonna use it for my pre and post workout shake along with 1/2 cup dry oats and some fruit for my carb intake, probably atleast 20-40g of dextrose. Overall I am feeling great, the switch to the body building split feels great, especially on my joints, one more week then back to westside. I weighed in at 212.4 today, so I am happy I am gaining. Looking as lean as I did about a week ago but a little fuller. I am going to up my running this week to agilities 1 day and bleacher plyos 1 day. Then probably next week I will add a sprint day as well. I was going to do strongman yesterday but it rained so that was postponed. I will try to get it done next week as well. Well time for another meal, chicken, brown rice, and brussel sprouts.
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    Yesterday was heavy chest light back
    5x5 circuit slow reps Incline 225 superset DB bench 85 superset slight incline flies 55 superset slight incline press 55
    Vbar pullups 2x20
    Wide grip pulldowns with flex hold at bottom 2x20

    Today was light shoulders heavy arms
    Arnold press 3x10 slow 55 superset lateral raises 3x15 30
    BB shrugs 3x15 315 superset rear raises 3x15 25
    IOWA's 2x15 45lbs plate
    BB curls 20,16,12,8 reps with bar + 10/20/25/35 each side
    DB Incline curls 4x8 40 superset dips 4x25
    Laying DB extension 4x12 40

    After work today I did 40 minutes of foot speed work and stair running. My diet has been on point these last few days and I'm feeling very energized because of it. Tomorrow is leg day again with hamstring focus so I'm gonna get a real good stretch in tonight. I hope the weather will cooperate so I can do some strongman work friday or thursday.
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    Nice log!!
  39. Senior Member
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    Thanks crader

    5-21-08
    1 leg RDL's 4x10 60 superset leg press 4x20 3 plates tempo 2-0-.5-2 superset lying leg curl 4x15 3 plates
    Multi hip leg swings 3x10 forward/backward continous
    Seated calf raise 4x20 1 plate, 5 sec rest
    Floor wipers 2x20 135
    Plate crunches 2x20
    Static neck 4 way 4x15 sec

    Today went well, legs are feeling good and strong, ankle is still kinda sore and tight but all strength is back. I am going to do some speed work tomorrow after work, heavy back and light chest in the morning before. Tuesday I will return to my westside routine, I'm considering doing heavy shoulders, light arms, and strongman on friday as a combined workout... hmmm, it just might work.
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    Damn, that's a lot to pack in one day. What type of strongman stuff are you doing? Do you compete or plan to in the future?
  

  
 

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