BPS...the man, the myth....the sponsored athlete!
- Thread starter Big Poppa S
- Start date
Millennium 1
Well-known member
Congrats Steve! Those are some big numbers. It is awesome when you see all of your hard work pay off! Proud of you brother! Keep up the great work!
ncangey0513
Well-known member
congrats, Steve! awesome work!! :dance:
Big Poppa S
Active member
Thanks alot guys, although I am extremely happy with my results (new PR's) I have set benchmarks now and I plan on beating them by the end of the summer.
FYI - the sponsored athlete shirts are awesome, thanks again guys!
Big Poppa S
Active member
I did a huge arm day on Monday.... it's awesome to get some reps in and really feel that pump again!! I took Tuesday as my day off due to some time constraints, but I'll be back in the gym doing some legs tonight, not sure yet if I'll go heavy or if I'll just rep it out. I should be getting back to regular logging pretty soon as I'm finally feeling back to my normal self after that PL meet (have my energy back). The increases cardio has felt pretty good so far, due to my new job I haven't been able to go in the mornings lately, but I think I'm going to try move some things around and get it in before the day gets too warm. Although the cardio has been showing some results, I kinda set myself up for failure since the meet as I was using the "recovering" excuse to eat like an idiot. Just have to re-focus now and get things done!
Big Poppa S
Active member
Shoulders
So I'm getting back to some regular workouts and some regulat logging as well. I decided against legs yesterday and chose to do shoulders instead, seems like it's been forever since a did a shoulders only workout....
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Seated DB Press
10@60
10@80
10@90
10@100 - wasn't so much hard as it was uncomfortable as I haven't done these for so long.
DB Lateral Raise
12@35
10@40
10@45
DB Bentover Raise
12@30
10@35
10@40
BB Upright Rows
10@135
10@155
10@185
BB Shrugs & Holds
12@315
10@405
10sec@495 - strong hand
10s@495 - weak hand
10s@585 - strong hand
6s@585 - weak hand
10s@585 - hanging grip + wraps
Frog Crunches
20
20
20
Cardio
30 Minutes on the X-Trainer, random setting, level6, 15 minutes on the bike, manual setting level 2. With how hot the gym is right now, this was more than enough to make me sweat like crazy.
Energy Level: Good energy level, can't complain there. 9/10
Workout Rating: A, felt great to get back to working shoulders by themselves again.
Post Workout Musings: Even though I haven't done any direct shoulder work for awhile I did notice any drop in strength at all. That's a really good sign!
Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
So I'm getting back to some regular workouts and some regulat logging as well. I decided against legs yesterday and chose to do shoulders instead, seems like it's been forever since a did a shoulders only workout....
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Seated DB Press
10@60
10@80
10@90
10@100 - wasn't so much hard as it was uncomfortable as I haven't done these for so long.
DB Lateral Raise
12@35
10@40
10@45
DB Bentover Raise
12@30
10@35
10@40
BB Upright Rows
10@135
10@155
10@185
BB Shrugs & Holds
12@315
10@405
10sec@495 - strong hand
10s@495 - weak hand
10s@585 - strong hand
6s@585 - weak hand
10s@585 - hanging grip + wraps
Frog Crunches
20
20
20
Cardio
30 Minutes on the X-Trainer, random setting, level6, 15 minutes on the bike, manual setting level 2. With how hot the gym is right now, this was more than enough to make me sweat like crazy.
Energy Level: Good energy level, can't complain there. 9/10
Workout Rating: A, felt great to get back to working shoulders by themselves again.
Post Workout Musings: Even though I haven't done any direct shoulder work for awhile I did notice any drop in strength at all. That's a really good sign!
Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
Big Poppa S
Active member
Did another arm day on Tuesday (took Monday off due to running errands)
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Curl
10@50
10@55
8@60
1 arm machine curl
12@40
12@60
6@80
EZ Bar Curl
10@95
9@95
8@95
7@95
6@95
5@95
4@95
3@95
2@95
1@95
Db Skullcrusher
12@40's
10@50's
8@60's
Dips
12@BW
12@BW
12@BW
Cable Pressdowns
10@200
9@200
8@200
7@200
6@200
5@200
4@200
3@200
2@200
1@200
Frog Crunches
20
20
20
Cardio
30 minutes on the treadmill, 3.6 MPH, level 10 incline.
Energy Level: Not bad, not great just average. 7/10
Workout Rating: A, these arm workouts are giving me some major pump, it won't be long before the definition starts coming!
Post Workout Musings: Another solid workout in the books, by the end of it my biceps and triceps were on fire.......and that made me
.
Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Curl
10@50
10@55
8@60
1 arm machine curl
12@40
12@60
6@80
EZ Bar Curl
10@95
9@95
8@95
7@95
6@95
5@95
4@95
3@95
2@95
1@95
Db Skullcrusher
12@40's
10@50's
8@60's
Dips
12@BW
12@BW
12@BW
Cable Pressdowns
10@200
9@200
8@200
7@200
6@200
5@200
4@200
3@200
2@200
1@200
Frog Crunches
20
20
20
Cardio
30 minutes on the treadmill, 3.6 MPH, level 10 incline.
Energy Level: Not bad, not great just average. 7/10
Workout Rating: A, these arm workouts are giving me some major pump, it won't be long before the definition starts coming!
Post Workout Musings: Another solid workout in the books, by the end of it my biceps and triceps were on fire.......and that made me
.Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
Big Poppa S
Active member
Changed the workouts around a little bit just for the hell of it, might be different again next week.... I'm just going on *feel8 right now.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
10@135
10@225
10@275
10@315
5@345
5@365
Incline Bench Press
10@135
10@205
10@225
5@275
Pec Deck
10@275
10@275
10@275
Cable Crosses
12@80
12@80
12@80
Frog Crunches
20
20
20
Cardio
30 Minutes on the treadmill, 3.5mph, level 5 incline, 15 minutes on the bike, manual setting level 2.
Energy Level: Decent. 8/10
Workout Rating: B+, once again, decent, nothing spectacular...
Post Workout Musings: Everything feels good right now so I'm not sweating the weight too much, it'll increase with time and effort..... just have to consistantly plug away at it.
Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
10@135
10@225
10@275
10@315
5@345
5@365
Incline Bench Press
10@135
10@205
10@225
5@275
Pec Deck
10@275
10@275
10@275
Cable Crosses
12@80
12@80
12@80
Frog Crunches
20
20
20
Cardio
30 Minutes on the treadmill, 3.5mph, level 5 incline, 15 minutes on the bike, manual setting level 2.
Energy Level: Decent. 8/10
Workout Rating: B+, once again, decent, nothing spectacular...
Post Workout Musings: Everything feels good right now so I'm not sweating the weight too much, it'll increase with time and effort..... just have to consistantly plug away at it.
Macros:
Calories: ~2500 kcal
Water intake: 6 litres
Morning:
1 Fish Oil
1 Multi
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
2 Shred-XS HARDCORE
Pre-workout:
1 Fish Oil
2 Shred-XS
1 scoop Ragnarok
3 Cordygen5
ncangey0513
Well-known member
pretty good looking workouts in here, Steve! keep up the awesome work.
Big Poppa S
Active member
Ooops... haven't updated in a few days.... no big events to report, I was finally able to get my mountain bike out on the road, and logged 20+km my first ride.... I much prefer actually doing something then just sitting on the bike or treadmill at the gym. I've also been quite active on the weekends teaching hockey camps, so hopefully this results in some decent weight loss over the next couple months. I'm still making sure to challenge myself in the gym so that I don't start shedding muscle as well..... gotta be ready for that next powerlifting meet.....
Big Poppa S
Active member
It's been a little bit of forever since I was last updating this regularly, but I'm finally starting to feel like myself again (lost my motivation for awhile there) and I'm getting back on track. I have some possiblities for PL meets coming up (Eastern Canadian and a Raw meet at my own gym) so I feel that I need to start making some progress for those. As well I'm in a wedding in 3 weeks (which I've been attempting to lean up for) so I will be continuing to progress towards that as well.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Deadlifts
10@135 - warmups
10@225
10@315
5@405
5@405
5@455
3@495
2@515
Widegrip Pulldowns
10@180
10@220
8@240
Barbell Rows
10@225
8@245
8@245
V-Grip Pulldowns
10@220
10@210
8@260
Frog Crunches
20
20
20
Cardio
I've been doing alot of mountain biking lately, and have not really been following a strict cardio routine, just getting out and being active. I'll have to start reeling this in and tightening it up if I want to achieve the goals I've set for myself.
Energy Level: Good energy level. (finally!...) 9/10
Workout Rating: A, Awesome feeling to do deadlifts again, as I've been doing mainly rack pulls lately. The time off seems to help as I felt stronger than ever on the deads.
Post Workout Musings: Rest is a good thing and maybe that was all I needed. I had all last week off from work and basically just vegged out on the couch. This seems to have re-energized me.
Macros:
Calories: No idea
Water intake: No idea
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Deadlifts
10@135 - warmups
10@225
10@315
5@405
5@405
5@455
3@495
2@515
Widegrip Pulldowns
10@180
10@220
8@240
Barbell Rows
10@225
8@245
8@245
V-Grip Pulldowns
10@220
10@210
8@260
Frog Crunches
20
20
20
Cardio
I've been doing alot of mountain biking lately, and have not really been following a strict cardio routine, just getting out and being active. I'll have to start reeling this in and tightening it up if I want to achieve the goals I've set for myself.
Energy Level: Good energy level. (finally!...) 9/10
Workout Rating: A, Awesome feeling to do deadlifts again, as I've been doing mainly rack pulls lately. The time off seems to help as I felt stronger than ever on the deads.
Post Workout Musings: Rest is a good thing and maybe that was all I needed. I had all last week off from work and basically just vegged out on the couch. This seems to have re-energized me.
Macros:
Calories: No idea
Water intake: No idea
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
Big Poppa S
Active member
Got up early this morning and got in the gym right as it openned. We're planning on going on a shoreline cruise tonight so I wanted to make sure that I had lots of time to run my errands today.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Barbell Curls ss w/ DB curls
20@85 / 20@35
16@95 / 16@35
10@105 / 10@35
10@105 / 10@35
1 Arm Machine Curls
20@40ea
15@50ea
10@60ea
10@60ea
High Cable Curls - think front double bicep pose
20@40
15@50
10@60
10@70
Tricep Cable Pressdowns
20@150
17@170
12@200
12@200
DB Overhead Press ss w/ Bench Dips
20@60 / 20@BW
15@80 / 20@BW
12@100 / 20@BW
DB Kickbacks
20@12
17@15
12@20
10@25
Cardio
Nothing today, more biking tomorrow.....
Energy Level: Good energy level, felt great! 9/10
Workout Rating: A, Top notch arm workout, awesome pumps, engorged with blood, what else could a guy ask for?
Post Workout Musings: Two workouts done in my new program and I'm feeling great, now to maintain this feeling.......
Macros:
Calories: No idea
Water intake: No idea
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Barbell Curls ss w/ DB curls
20@85 / 20@35
16@95 / 16@35
10@105 / 10@35
10@105 / 10@35
1 Arm Machine Curls
20@40ea
15@50ea
10@60ea
10@60ea
High Cable Curls - think front double bicep pose
20@40
15@50
10@60
10@70
Tricep Cable Pressdowns
20@150
17@170
12@200
12@200
DB Overhead Press ss w/ Bench Dips
20@60 / 20@BW
15@80 / 20@BW
12@100 / 20@BW
DB Kickbacks
20@12
17@15
12@20
10@25
Cardio
Nothing today, more biking tomorrow.....
Energy Level: Good energy level, felt great! 9/10
Workout Rating: A, Top notch arm workout, awesome pumps, engorged with blood, what else could a guy ask for?
Post Workout Musings: Two workouts done in my new program and I'm feeling great, now to maintain this feeling.......
Macros:
Calories: No idea
Water intake: No idea
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
CTDeuce
MST Reppin Hard!
Im glad to see you're out being active buddy. That's one thing I always tells people that are existing or potential clients. When it comes to cardio, I don't want it to be boring for them. Even if i'm outside with them throwing around a frisbee, at least they're moving side to side and back and forth.
Mountain biking can be really beautiful also, depending on your scenery. Kudos!
Mountain biking can be really beautiful also, depending on your scenery. Kudos!
Big Poppa S
Active member
Chest day
Although right after work I had to go staight to Dragon Boat practice (rowing race as a fund raiser) I was still able to hit up the gym after practice and get a good workout in.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
20@135
10@225 - all warmups
10@315
5@335
5@345
5@355
3@365
3@375
DB Incline Press
10@100's
8@110's
8@120's
Pec Deck
12@225
12@225
12@225
Low Cable Cross
10@50
10@60
10@70 - little bit sloppy on this last set
Cardio
Alhtough rowing was pretty good cardio, I actually got on the x-trainer for 20 min and the reincumbant bike for 20 min.
Energy Level: Awesome! 9/10
Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.
Post Workout Musings: The good workouts are just piling up. I was actually surprised how good I felt considering that I started up a Ketogenic Diet yesterday, we'll see how the energy levels stack up as the diet continues.
Macros:
Calories: ~2000
Water intake: 5 litres - a little bit low here...oops
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
Although right after work I had to go staight to Dragon Boat practice (rowing race as a fund raiser) I was still able to hit up the gym after practice and get a good workout in.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
20@135
10@225 - all warmups
10@315
5@335
5@345
5@355
3@365
3@375
DB Incline Press
10@100's
8@110's
8@120's
Pec Deck
12@225
12@225
12@225
Low Cable Cross
10@50
10@60
10@70 - little bit sloppy on this last set
Cardio
Alhtough rowing was pretty good cardio, I actually got on the x-trainer for 20 min and the reincumbant bike for 20 min.
Energy Level: Awesome! 9/10
Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.
Post Workout Musings: The good workouts are just piling up. I was actually surprised how good I felt considering that I started up a Ketogenic Diet yesterday, we'll see how the energy levels stack up as the diet continues.
Macros:
Calories: ~2000
Water intake: 5 litres - a little bit low here...oops
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
Big Poppa S
Active member
Shoulders and Hamstrings
Since I haven't been really *feeling* my hamstring workouts, I've chosen to separate them from quads and calves, this way they're also pre-exhausted from the day before so when I do quads and calves tonight the hams will get double the workout
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Shoulder Press
12@60
10@80
8@105
8@105
BTN Barbell Press
20@135
20@135
20@135
Lateral Raise superset w/ Rear Delt Raise
15/15@30
12/12@35
10/10@35
Barbell Shrugs
10@315
10@405
10@405
Prone Hamstring Curls
12@110
12@110
10@120
10@120
Stiff Leg DL's
12@135
12@135
10@185
10@185
Cardio
Do to the crazy humidity here right now I only did 30 minutes on the reincumbant bike last night..... that was more than enough.
Energy Level: Awesome! 9/10
Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.
Post Workout Musings: Had to add a bit of a carb meal in after the workout as I was feeling dizzy and majorly depleted, just had some mixed nuts (plain, nothing on them at all), the fats and carbs brought me back to reality
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Since I haven't been really *feeling* my hamstring workouts, I've chosen to separate them from quads and calves, this way they're also pre-exhausted from the day before so when I do quads and calves tonight the hams will get double the workout
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Shoulder Press
12@60
10@80
8@105
8@105
BTN Barbell Press
20@135
20@135
20@135
Lateral Raise superset w/ Rear Delt Raise
15/15@30
12/12@35
10/10@35
Barbell Shrugs
10@315
10@405
10@405
Prone Hamstring Curls
12@110
12@110
10@120
10@120
Stiff Leg DL's
12@135
12@135
10@185
10@185
Cardio
Do to the crazy humidity here right now I only did 30 minutes on the reincumbant bike last night..... that was more than enough.
Energy Level: Awesome! 9/10
Workout Rating: A, The workout was really good, I got an awesome pump and actually felt really strong for the first time in awhile.
Post Workout Musings: Had to add a bit of a carb meal in after the workout as I was feeling dizzy and majorly depleted, just had some mixed nuts (plain, nothing on them at all), the fats and carbs brought me back to reality
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Quads and Calves
A little late on this post as this was done on Thurs.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Squats
10@135 - warmups
10@225
10@315
5@365
5@405
5@425
3@455
3@455
Leg Press
20@200
20@200
20@200
Hack Squat
15@135
15@225
10@315
Quad Extensions
20@150
12@180
10@180
Standing Calf Press
20@300
20@300
10@345
10@345
Seated Calf Press
20@135
20@135
10@185
10@185
Cardio
No Cario, doing legs killed me.
Energy Level: 9/10
Workout Rating: A,
Post Workout Musings: N/A
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
A little late on this post as this was done on Thurs.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Squats
10@135 - warmups
10@225
10@315
5@365
5@405
5@425
3@455
3@455
Leg Press
20@200
20@200
20@200
Hack Squat
15@135
15@225
10@315
Quad Extensions
20@150
12@180
10@180
Standing Calf Press
20@300
20@300
10@345
10@345
Seated Calf Press
20@135
20@135
10@185
10@185
Cardio
No Cario, doing legs killed me.
Energy Level: 9/10
Workout Rating: A,
Post Workout Musings: N/A
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Fri and Sat
I just did a few quick arm exercises as Friday was strictly for tanning (am part of a wedding coming up) and for cardio (bike and x-trainer) I also didn't want to wipe myself out too much as I was racing in the Dragon Boat races on Saturday.
So as I said above I was paddeling in the Dragon Boat races today, we were in 3 races, 1 win and 2 loses, it's fine though as it's really just a fund raiser and we could never really compete with the actual rowing teams that also enter. It definitely got me to thinking though, I definitely have not been making use of the ocean that is right within walking distance of me. The workout I've got from paddeling/rowing has been awesome each time I've went out on the water. It's also great to be doing something active outside of the gym. I think I'm going to investigate the price of renting or buying possibly a kayak or a "skuller" (sp?) as I've enjoyed it just as much or even more than mountain biking.
We'll see what happens......
Oh yeah...... definitely no workout today.
I just did a few quick arm exercises as Friday was strictly for tanning (am part of a wedding coming up) and for cardio (bike and x-trainer) I also didn't want to wipe myself out too much as I was racing in the Dragon Boat races on Saturday.
So as I said above I was paddeling in the Dragon Boat races today, we were in 3 races, 1 win and 2 loses, it's fine though as it's really just a fund raiser and we could never really compete with the actual rowing teams that also enter. It definitely got me to thinking though, I definitely have not been making use of the ocean that is right within walking distance of me. The workout I've got from paddeling/rowing has been awesome each time I've went out on the water. It's also great to be doing something active outside of the gym. I think I'm going to investigate the price of renting or buying possibly a kayak or a "skuller" (sp?) as I've enjoyed it just as much or even more than mountain biking.
We'll see what happens......
Oh yeah...... definitely no workout today.
Big Poppa S
Active member
Back
I didn't workout last night as I was so wiped out from work that I needed a mental and physical break (just slept all evening), however I did get a pretty good workout in on Sunday after I worked a hockey camp.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Rack Pulls
10@135 - warmups
10@225
10@315
5@405
5@455
5@495
3@545
1@585 - really struggled with this one.
Widegrip Pulldowns
10@200
10@220
8@240
Vgrip Cable Rows
10@220
10@240
8@260
Hammergrip Chin ups
10@BW
10@BW
10@BW
Frog Crunches
20
20
20
Hyperextensions
15
15
15
Cardio
20 minutes on the x-trainer and 20 minutes on the bike, I didn't keep track of the settings just went at a good pace as I had already been on the ice for 3 hours that day.
Energy Level: Since I skated first and had a pretty long day on Saturday my energy wasn't quite where I would like it to be 6.5/10
Workout Rating: A, rack pulls felt pretty good, I felt strong, even when I hit the wall at 585, a few more weeks rotating between deadlifts and rack pulls and I should be close to pulling 600 from the floor
Post Workout Musings: Following up the heavy rack pulls with some reps of pulldowns, rows and chin ups really blasted my lats (especially the outer portion) so I have to call the workout a definite success!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
I didn't workout last night as I was so wiped out from work that I needed a mental and physical break (just slept all evening), however I did get a pretty good workout in on Sunday after I worked a hockey camp.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Rack Pulls
10@135 - warmups
10@225
10@315
5@405
5@455
5@495
3@545
1@585 - really struggled with this one.
Widegrip Pulldowns
10@200
10@220
8@240
Vgrip Cable Rows
10@220
10@240
8@260
Hammergrip Chin ups
10@BW
10@BW
10@BW
Frog Crunches
20
20
20
Hyperextensions
15
15
15
Cardio
20 minutes on the x-trainer and 20 minutes on the bike, I didn't keep track of the settings just went at a good pace as I had already been on the ice for 3 hours that day.
Energy Level: Since I skated first and had a pretty long day on Saturday my energy wasn't quite where I would like it to be 6.5/10
Workout Rating: A, rack pulls felt pretty good, I felt strong, even when I hit the wall at 585, a few more weeks rotating between deadlifts and rack pulls and I should be close to pulling 600 from the floor
Post Workout Musings: Following up the heavy rack pulls with some reps of pulldowns, rows and chin ups really blasted my lats (especially the outer portion) so I have to call the workout a definite success!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Millennium 1
Well-known member
Big Poppa S
Active member
Chest
Thanks Matt, I'm still making progress so I can't complain. Possibly have "Raw" lifting meet coming up in September, gotta start getting ready for it....
Did some board work on bench press just to keep things interesting, it actually went pretty good consider it's only the 3rd time I've used boards
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
10@135 - warmups
10@225
10@315
5@335 - 1 board
5@355 - 1 board
5@375 - 2 boards
3@395 - 2 boards
3@405 - 2 boards
Incline Barbell Press
20@135
10@225
8@275
DB Bench Press
15@50
15@50
15@50
DB Bench Flyes
15@50
15@50
15@50
Cardio
45 minutes on the X-trainer, random hill settings, level 6
Energy Level: Started off pretty tired but I seem to gain energy throughout the workout 7.7/10
Workout Rating: A, If I didn't do all the warmups and lighter sets I think I could easily have gone up to 425 or even 455 with 2 boards, regardless I still got an awesome chest workout in.
Post Workout Musings: Felt really strong again today, the positive energy was really flowing, I might still hit my goals of 500lbs bench, and 600lbs deadlift by the end of the year.
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Great job Steve! There is nothing light about 585Way to go.
Thanks Matt, I'm still making progress so I can't complain. Possibly have "Raw" lifting meet coming up in September, gotta start getting ready for it....
Did some board work on bench press just to keep things interesting, it actually went pretty good consider it's only the 3rd time I've used boards
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
10@135 - warmups
10@225
10@315
5@335 - 1 board
5@355 - 1 board
5@375 - 2 boards
3@395 - 2 boards
3@405 - 2 boards
Incline Barbell Press
20@135
10@225
8@275
DB Bench Press
15@50
15@50
15@50
DB Bench Flyes
15@50
15@50
15@50
Cardio
45 minutes on the X-trainer, random hill settings, level 6
Energy Level: Started off pretty tired but I seem to gain energy throughout the workout 7.7/10
Workout Rating: A, If I didn't do all the warmups and lighter sets I think I could easily have gone up to 425 or even 455 with 2 boards, regardless I still got an awesome chest workout in.
Post Workout Musings: Felt really strong again today, the positive energy was really flowing, I might still hit my goals of 500lbs bench, and 600lbs deadlift by the end of the year.
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Biceps
Just to throw a little "wrench" into the equation and to keep my body guessing I did a biceps only routine last night. By the end of it my bi's were on fire and my triceps were a little jealous..... but don't worry they'll have the day in the sun soon enough!
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Curls
20@30
16@40
14@50
10@60
Concentration Curls
20@35
16@40
10@45
Single Arm Cable Curls
20@50
20@60
16@70
Single Arm High Cable Curls
20@50
20@60
12@70
12@80
Cardio
20 miutes on the stair climber, and 20 minutes on the reincumbant bike.
Energy Level: Energy was good but the humidity sapped it out of me quickly. 7/10
Workout Rating: A, After having a big chest workout the day before my upper body including biceps was stiff and sore, making this workout a little less than what it could have been. Still pretty solid though
Post Workout Musings: I enjoyed separating biceps and triceps so much that this might become a regular occurance :afro: .
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Just to throw a little "wrench" into the equation and to keep my body guessing I did a biceps only routine last night. By the end of it my bi's were on fire and my triceps were a little jealous..... but don't worry they'll have the day in the sun soon enough!
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
DB Curls
20@30
16@40
14@50
10@60
Concentration Curls
20@35
16@40
10@45
Single Arm Cable Curls
20@50
20@60
16@70
Single Arm High Cable Curls
20@50
20@60
12@70
12@80
Cardio
20 miutes on the stair climber, and 20 minutes on the reincumbant bike.
Energy Level: Energy was good but the humidity sapped it out of me quickly. 7/10
Workout Rating: A, After having a big chest workout the day before my upper body including biceps was stiff and sore, making this workout a little less than what it could have been. Still pretty solid though
Post Workout Musings: I enjoyed separating biceps and triceps so much that this might become a regular occurance :afro: .
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Triceps
So like I said I've separated Biceps and Triceps to see what effect it might have on my progress
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Single Arm Cable Pressdowns - gotta warm them elbows up!!
30@60
30@60
30@60
Overhead DB Press ss w/ Bench Dips
15@80 / 20
12@100 / 20
10@120 / 20
DB Skullkrushers
12@35's
12@45's
8@55's
DB Kickbacks
20@20
20@20
20@20
20@20
Cardio
30 miutes on the x-trainer.
Energy Level: Energy was okay, but not great after a long week of work. 6/10
Workout Rating: B, I high repped it a little as I was a little drained from the long week at work, as such I didn't feel that I got as much out of this workout as I wanted, but I still got a crazy pump going so that is a positive I can draw from this.
Post Workout Musings: So far everything is going good, I appear to be leaning up even though my weight has not seen much fluctuation, got some legs to work today and it's humid out..... this could be trouble!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
So like I said I've separated Biceps and Triceps to see what effect it might have on my progress
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Single Arm Cable Pressdowns - gotta warm them elbows up!!
30@60
30@60
30@60
Overhead DB Press ss w/ Bench Dips
15@80 / 20
12@100 / 20
10@120 / 20
DB Skullkrushers
12@35's
12@45's
8@55's
DB Kickbacks
20@20
20@20
20@20
20@20
Cardio
30 miutes on the x-trainer.
Energy Level: Energy was okay, but not great after a long week of work. 6/10
Workout Rating: B, I high repped it a little as I was a little drained from the long week at work, as such I didn't feel that I got as much out of this workout as I wanted, but I still got a crazy pump going so that is a positive I can draw from this.
Post Workout Musings: So far everything is going good, I appear to be leaning up even though my weight has not seen much fluctuation, got some legs to work today and it's humid out..... this could be trouble!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Shoulders
The GF had to work until 8 last night so we didn't get to the gym until late and I had to rush my workout a little bit.... no biggie, I was still able to get a really good pump so I still feel it was productive.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Clean and Presses
10@95
10@115
10@135
Push Presses
10@135
8@185
BTN Presses
15@135
15@135
Lateral Raise ss w/ Bentover Raise
12@30 / 12@30
12@30 / 12@30
12@30 / 12@30
DB Shrugs
10@100's
10@110's
10@120's
Cardio
30 miutes on the x-trainer. 15 minutes on the bike.
Energy Level: Energy was decent but started losing it towards the end. 7/10
Workout Rating: A, I actually really enjoyed this workout. Starting with the clean and presses really pre-exhausted everything and made for a real good night.
Post Workout Musings: I seem to be leaning up somewhat although the weight hasn't changed much.... hopefully I'm just replacing fat with muscle!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
The GF had to work until 8 last night so we didn't get to the gym until late and I had to rush my workout a little bit.... no biggie, I was still able to get a really good pump so I still feel it was productive.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Clean and Presses
10@95
10@115
10@135
Push Presses
10@135
8@185
BTN Presses
15@135
15@135
Lateral Raise ss w/ Bentover Raise
12@30 / 12@30
12@30 / 12@30
12@30 / 12@30
DB Shrugs
10@100's
10@110's
10@120's
Cardio
30 miutes on the x-trainer. 15 minutes on the bike.
Energy Level: Energy was decent but started losing it towards the end. 7/10
Workout Rating: A, I actually really enjoyed this workout. Starting with the clean and presses really pre-exhausted everything and made for a real good night.
Post Workout Musings: I seem to be leaning up somewhat although the weight hasn't changed much.... hopefully I'm just replacing fat with muscle!
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
Back
Last night was my back workout, however, I was a little tired and alot sore from the Clean and Presses that I did the day before so I decided not to go too heavy on the back workout. Instead I decided to do so stuff I've been putting off for awhile and focus a little bit on the lower lats as well.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Rack Pulls ss w/ Widegrip Chin Ups - chin ups at 270ish is not easy!!!
10@135 / 10
10@225 / 10
10@315 / 10
10@405 / 10
Coleman style T-Bar Rows - Elbows in.
10@135
10@180
10@225
Vgrip Pulldowns - pulling to stomach instead of upper chest
12@150
12@150
10@200
Undergrip Cable Rows - to stomach instead of sternum
12@150
12@150
10@200
Hyperextensions
10
10
10
Cardio
30 miutes on the x-trainer.
Energy Level: Energy was lacking a little bit, the hard workout the night before and a long day at work took their toll. 6/10
Workout Rating: A, Totally solid workout that really challenged my lower lats (it's amazing what a simple change in form can do), definitely pumped to do some heavy deads next week though.
Post Workout Musings: Everything seems to be coming along nicely, although I don't think I'll be competitive in the recomp competition that I'm in I'm not going to try and do anything crazy right now, just continue to work hard and slowly reap the rewards
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Last night was my back workout, however, I was a little tired and alot sore from the Clean and Presses that I did the day before so I decided not to go too heavy on the back workout. Instead I decided to do so stuff I've been putting off for awhile and focus a little bit on the lower lats as well.
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Rack Pulls ss w/ Widegrip Chin Ups - chin ups at 270ish is not easy!!!
10@135 / 10
10@225 / 10
10@315 / 10
10@405 / 10
Coleman style T-Bar Rows - Elbows in.
10@135
10@180
10@225
Vgrip Pulldowns - pulling to stomach instead of upper chest
12@150
12@150
10@200
Undergrip Cable Rows - to stomach instead of sternum
12@150
12@150
10@200
Hyperextensions
10
10
10
Cardio
30 miutes on the x-trainer.
Energy Level: Energy was lacking a little bit, the hard workout the night before and a long day at work took their toll. 6/10
Workout Rating: A, Totally solid workout that really challenged my lower lats (it's amazing what a simple change in form can do), definitely pumped to do some heavy deads next week though.
Post Workout Musings: Everything seems to be coming along nicely, although I don't think I'll be competitive in the recomp competition that I'm in I'm not going to try and do anything crazy right now, just continue to work hard and slowly reap the rewards
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Big Poppa S
Active member
High humidity and working out do not mix - chest
As the quote says, it was a sweaty, short workout, although it felt really good!
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
20@135
10@225
10@315
5@335
5@355
Incline Press
10@135
10@225
5@315
Pec Deck
12@275
12@275
10@275
DB Flyes
Incline 10@50's
Bench 10@50's
Decline 10@50's
Frog Crunch ss w/ Hyperextensions
20 / 10
20 / 10
20 / 10
Cardio
Nope......
Energy Level: I was good but walking into the gym was like getting hit by a wave of humidity so the energy drained quickly. 7.5/10
Workout Rating: A, I actually got an awesome chest pump from this workout even though it was really short, I was sweating so much it was practically a cardio session as well.
Post Workout Musings: I can't imagine living somewhere like Florida or Cali.... I think I would die from the heat and humidity... workout?? I don't think I would be able to.....
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
As the quote says, it was a sweaty, short workout, although it felt really good!
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Bench Press
20@135
10@225
10@315
5@335
5@355
Incline Press
10@135
10@225
5@315
Pec Deck
12@275
12@275
10@275
DB Flyes
Incline 10@50's
Bench 10@50's
Decline 10@50's
Frog Crunch ss w/ Hyperextensions
20 / 10
20 / 10
20 / 10
Cardio
Nope......
Energy Level: I was good but walking into the gym was like getting hit by a wave of humidity so the energy drained quickly. 7.5/10
Workout Rating: A, I actually got an awesome chest pump from this workout even though it was really short, I was sweating so much it was practically a cardio session as well.
Post Workout Musings: I can't imagine living somewhere like Florida or Cali.... I think I would die from the heat and humidity... workout?? I don't think I would be able to.....
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps
4 HyperTrop-X
Millennium 1
Well-known member
Great consistency on your strength for only 60 second rest periods. Nice job Steve! No need for cardio after that
Big Poppa S
Active member
Biceps and Triceps
I just supersetted some bi's and tri's last night, both high and low rep schemes and both heavy and light weights were used. I mostly just blew the arms up (i.e. pumped them up with blood) and then moved on to some cardio. I am a groomsman in a wedding next week and I'm just trying to make sure that the tuxedo measurements will still fit me I'm actually getting pretty excited about the whole thing as I'll be heading home in less than a week now. Since I only get to travel home once a year, it's a pretty big deal.
I've also been weighing my options and reviewing certain goals that I had set for myself. I believe that I will continue with a couple more powerlifting events this year (just local ones for right now) and will slowly start prepping for the 2009 NSABBA bodybuilding provincials next April/May. Although it will be a long "trip" I think I am finally getting back into the right mindset (I've tried to cut a few times when my mind hasn't been in it and they were fantastic failures.) I'm sick of just talking about it, now it's time to actually commit to it again (personally and financially, I'm in a better place than I was last year.)
I just supersetted some bi's and tri's last night, both high and low rep schemes and both heavy and light weights were used. I mostly just blew the arms up (i.e. pumped them up with blood) and then moved on to some cardio. I am a groomsman in a wedding next week and I'm just trying to make sure that the tuxedo measurements will still fit me
I'm actually getting pretty excited about the whole thing as I'll be heading home in less than a week now. Since I only get to travel home once a year, it's a pretty big deal.I've also been weighing my options and reviewing certain goals that I had set for myself. I believe that I will continue with a couple more powerlifting events this year (just local ones for right now) and will slowly start prepping for the 2009 NSABBA bodybuilding provincials next April/May. Although it will be a long "trip" I think I am finally getting back into the right mindset (I've tried to cut a few times when my mind hasn't been in it and they were fantastic failures.) I'm sick of just talking about it, now it's time to actually commit to it again (personally and financially, I'm in a better place than I was last year.)
Big Poppa S
Active member
Back and Triceps
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Chin ups
10@BW - widegrip
10@BW - hammergrip
10@BW - widegrip
10@BW - hammergrip
Cable Pressdowns
20@150 - wide
20@180 - close
10@200 - wide
10@200 - close
Cable Rows
15@200 - vgrip
10@210 - vgrip
10@220 - undergrip
10@230 - undergrip
DB Skullkrushers
10@40's
10@45's
10@45's
BB Shrugs
20@22
10@315
10@405
Frog Crunch ss w/ Hyperextensions
20 / 10
20 / 10
20 / 10
Cardio
30 minutes on the X-trainer
Energy Level: Solid energy... was happy just to have enough time for a workout. 7.5/10
Workout Rating: B, nothing too crazy here, but nothing negative either.
Post Workout Musings: heading away on holidays (for almost 2 weeks) in a couple days, hopefully I can get in a couple more workouts before then.....
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps -
almost running out!!
4 HyperTrop-X
REST PERIODS
60 seconds between all sets, 2 minutes between exercises.
Chin ups
10@BW - widegrip
10@BW - hammergrip
10@BW - widegrip
10@BW - hammergrip
Cable Pressdowns
20@150 - wide
20@180 - close
10@200 - wide
10@200 - close
Cable Rows
15@200 - vgrip
10@210 - vgrip
10@220 - undergrip
10@230 - undergrip
DB Skullkrushers
10@40's
10@45's
10@45's
BB Shrugs
20@22
10@315
10@405
Frog Crunch ss w/ Hyperextensions
20 / 10
20 / 10
20 / 10
Cardio
30 minutes on the X-trainer
Energy Level: Solid energy... was happy just to have enough time for a workout. 7.5/10
Workout Rating: B, nothing too crazy here, but nothing negative either.
Post Workout Musings: heading away on holidays (for almost 2 weeks) in a couple days, hopefully I can get in a couple more workouts before then.....
Macros:
Calories: ~2000
Water intake: 5 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Shred-XS
3 Kreaceps
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Shred-XS
3 Kreaceps -
almost running out!! 4 HyperTrop-X
Big Poppa S
Active member
Back from Holidays!
When in doubt, chest it out..... if I'm not feeling up to my A game I always like to do a chest workout to get me back on track.... the weights actually felt really good, I have to leave for a week again on Sunday (work-related) hopefully I can get a few workouts in while I'm gone but regardless I need to get some good ones in this week!!
Bench Press
10@135
10@225
10@315
5@345
5@345
Incline Bench Press
10@135
10@225
10@275
Pec Deck
10@275
10@275
10@275
That's all I needed for a major pump and a mjor burn so I didn't feel the need to push it any further.
Cardio
20 minutes on the X-trainer
Energy Level: Energy was okay, I'm still feeling the "jetlag" from my holidays 7/10
Workout Rating: B+, just a slightly above average workout, but it has set the stage for a decent week.
Post Workout Musings: I'm going to Toronto for a week on Sunday, I like to travel but I hate being away from the "home-town" gym, hopefully I can find something decent close to the hotel.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
NOTE: I've run out of both my Kreaceps and my Shred-XS, I'm looking at putting a new order in but it might have to wait a bit longer.... at least until I get reimbursed from work for my trip next week
When in doubt, chest it out..... if I'm not feeling up to my A game I always like to do a chest workout to get me back on track.... the weights actually felt really good, I have to leave for a week again on Sunday (work-related) hopefully I can get a few workouts in while I'm gone but regardless I need to get some good ones in this week!!
Bench Press
10@135
10@225
10@315
5@345
5@345
Incline Bench Press
10@135
10@225
10@275
Pec Deck
10@275
10@275
10@275
That's all I needed for a major pump and a mjor burn so I didn't feel the need to push it any further.
Cardio
20 minutes on the X-trainer
Energy Level: Energy was okay, I'm still feeling the "jetlag" from my holidays 7/10
Workout Rating: B+, just a slightly above average workout, but it has set the stage for a decent week.
Post Workout Musings: I'm going to Toronto for a week on Sunday, I like to travel but I hate being away from the "home-town" gym, hopefully I can find something decent close to the hotel.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
NOTE: I've run out of both my Kreaceps and my Shred-XS, I'm looking at putting a new order in but it might have to wait a bit longer.... at least until I get reimbursed from work for my trip next week
Big Poppa S
Active member
Biceps and Triceps
This workout is from Wednesday night..... ended up running errands last night and didn't make it to the gym.
EZ Bar Curl
20@75
10@95
10@115
10@95
20@75
Tricep Pressdowns
20@200
20@200
20@200
20@120 - reverse grip
20@120 - reverse grip
Single arm Machine Curls
10@50ea
10@60ea
10@70ea
Bodyweight Dips
10@BW
10@BW
10@BW
Seated DB Curls
10@40ea
10@40ea
10@45ea
10@45ea - hammer grip
DB Skull Krushers
10@40
10@45
10@45
Frog Crunches
20
20
20
Cardio
20 minutes on the X-trainer
Energy Level: Good energy but I'm still not sleeping well, I think I'm still feeling the "jetlag" from my holidays 7.5/10
Workout Rating: A, surprisingly just changing the order of my lifts made a large difference in this workout..... for the positive.
Post Workout Musings: I'm still trying to find a decent gym in downtown Toronto for next week.... hopefully I'll find something soon, I've had two just average weeks in the gym lately and I want to stay on track.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
This workout is from Wednesday night..... ended up running errands last night and didn't make it to the gym.
EZ Bar Curl
20@75
10@95
10@115
10@95
20@75
Tricep Pressdowns
20@200
20@200
20@200
20@120 - reverse grip
20@120 - reverse grip
Single arm Machine Curls
10@50ea
10@60ea
10@70ea
Bodyweight Dips
10@BW
10@BW
10@BW
Seated DB Curls
10@40ea
10@40ea
10@45ea
10@45ea - hammer grip
DB Skull Krushers
10@40
10@45
10@45
Frog Crunches
20
20
20
Cardio
20 minutes on the X-trainer
Energy Level: Good energy but I'm still not sleeping well, I think I'm still feeling the "jetlag" from my holidays 7.5/10
Workout Rating: A, surprisingly just changing the order of my lifts made a large difference in this workout..... for the positive.
Post Workout Musings: I'm still trying to find a decent gym in downtown Toronto for next week.... hopefully I'll find something soon, I've had two just average weeks in the gym lately and I want to stay on track.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
The workout in the Tdot
So I'm in Toronto this week (since Sunday) I picked up a 1 week pass at a gym near my hote, it's 4 floors and has just about everything a guy could want. Yesterday I did a full body workout..... and here it is!!
Bench Press
10@135
10@225
10@315
Hammer Strength Machine Curls
10@45
10@70
10@90
Hammer Strength Machine Pulldowns
20@180 (2 plates on each side)
20@180
20@180
Overhead DB Extensions
10@100
10@100
10@100
Lateral DB Raises
10@30
10@40
10@45
Hack Squats ss w/ Sled Calf Press
10@135 / 20@135
10@225 / 20@225
10@315 / 20@315
Cardio
20 minutes on the stationary bike.
Energy Level: My energy was high, I'm in the Tdot and enjoying it! 8/10
Workout Rating: A, Surprisingly I got a really good workout out of this, even though it's an "unfamiliar" gym..
Post Workout Musings: So things are going well here in the Tdot, I'll be here until Friday but at least I can go to the gym everyday!
Macros:
Calories: Unfortunately there's no kitchenette here in the hotel so I've been eating out.... I've been eating as much protein as possible, beef, chicken, etc, and rice with vegetables but I still don't feel good about it.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
So I'm in Toronto this week (since Sunday) I picked up a 1 week pass at a gym near my hote, it's 4 floors
and has just about everything a guy could want. Yesterday I did a full body workout..... and here it is!!Bench Press
10@135
10@225
10@315
Hammer Strength Machine Curls
10@45
10@70
10@90
Hammer Strength Machine Pulldowns
20@180 (2 plates on each side)
20@180
20@180
Overhead DB Extensions
10@100
10@100
10@100
Lateral DB Raises
10@30
10@40
10@45
Hack Squats ss w/ Sled Calf Press
10@135 / 20@135
10@225 / 20@225
10@315 / 20@315
Cardio
20 minutes on the stationary bike.
Energy Level: My energy was high, I'm in the Tdot and enjoying it! 8/10
Workout Rating: A, Surprisingly I got a really good workout out of this, even though it's an "unfamiliar" gym..
Post Workout Musings: So things are going well here in the Tdot, I'll be here until Friday but at least I can go to the gym everyday!
Macros:
Calories: Unfortunately there's no kitchenette here in the hotel so I've been eating out.... I've been eating as much protein as possible, beef, chicken, etc, and rice with vegetables but I still don't feel good about it.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
Shoulders in the Tdot
After working today I high-tailed it over to the gym and did a shoulder workout, I just beat the after work rush so I was quite happy about that.
BB Shoulder Press
10@135 - Behind the Neck
10@135 - regular
10@185 - BTN
10@185 - regular
20@135 - BTN
20@135 - regular
Later Raise ss w/ Rear Lat Raise
10@30 / 10@30
10@30 / 10@30
10@30 / 10@30
Upright Barbell Rows
10@135
10@135
10@135
Cardio
20 minutes on the X-trainer and 10 minutes on the stationary bike
Energy Level: I think I'm still on a bit of a high and really enjoying it here so my energy is up. 8/10
Workout Rating: B+, although I'm not happy with the weight as I feel it was way too light, it still "felt" like I did way more since I got a huge pump, now that I type it out it doesn't seem like that much.
Post Workout Musings: I'm definitely "feeling it" at this gym, it's got everything and it has a pretty good vibe to it as well.
Macros:
Calories: like I said before.... I really have no idea
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
After working today I high-tailed it over to the gym and did a shoulder workout, I just beat the after work rush so I was quite happy about that.
BB Shoulder Press
10@135 - Behind the Neck
10@135 - regular
10@185 - BTN
10@185 - regular
20@135 - BTN
20@135 - regular
Later Raise ss w/ Rear Lat Raise
10@30 / 10@30
10@30 / 10@30
10@30 / 10@30
Upright Barbell Rows
10@135
10@135
10@135
Cardio
20 minutes on the X-trainer and 10 minutes on the stationary bike
Energy Level: I think I'm still on a bit of a high and really enjoying it here so my energy is up. 8/10
Workout Rating: B+, although I'm not happy with the weight as I feel it was way too light, it still "felt" like I did way more since I got a huge pump, now that I type it out it doesn't seem like that much.
Post Workout Musings: I'm definitely "feeling it" at this gym, it's got everything and it has a pretty good vibe to it as well.
Macros:
Calories: like I said before.... I really have no idea
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
Quick Leg workout
Now that I finally did legs I realized that it's been close to a month since I actually did a full leg workout....
and it kicked my a$$!!!!
Squats
10@135
10@225
10@315
5@365
Hack Squats
10@135
10@225
10@315
Sled Calf Press
20@315
20@315
20@315
Leg Extensions
10@180
10@220
10@255
Stiff Leg DL's
10@90 - 45 lbs plate in each hand.
10@90
10@90
Single Leg Calf Press w/ DB
10ea@BW+45
10ea@BW+45
10ea@BW+45
Cardio
20 minutes on the stationary bike.
Energy Level: A little lower than it's been for the last couple day... the crappy diet may be affecting me somewhat. 6.7/10
Workout Rating: C, not great, it's my own fault for not doing legs for so long....
Post Workout Musings: This workout wiped my out even though it's much less than I would normally do for legs!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Now that I finally did legs I realized that it's been close to a month since I actually did a full leg workout....
and it kicked my a$$!!!!Squats
10@135
10@225
10@315
5@365
Hack Squats
10@135
10@225
10@315
Sled Calf Press
20@315
20@315
20@315
Leg Extensions
10@180
10@220
10@255
Stiff Leg DL's
10@90 - 45 lbs plate in each hand.
10@90
10@90
Single Leg Calf Press w/ DB
10ea@BW+45
10ea@BW+45
10ea@BW+45
Cardio
20 minutes on the stationary bike.
Energy Level: A little lower than it's been for the last couple day... the crappy diet may be affecting me somewhat. 6.7/10
Workout Rating: C, not great, it's my own fault for not doing legs for so long....
Post Workout Musings: This workout wiped my out even though it's much less than I would normally do for legs!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
Finally back.......
So I'm finally back home, and quite happy about it, things have just been so all over the place lately that it's nice to finally get back into my regular routine, both in the gym and out....
Bench Press
10@135
10@225
10@315
5@335
1@355
1@375
1@405 - it feels like it's been forever since I've done this...
DB Incline Press
10@100
10@110
10@120
Pec Deck
10@275
10@275
10@275
Cardio
30 minutes on the stairclimber = my a$$ was kicked.
Energy Level: Decent energy now that I'm back. 8/10
Workout Rating: A+, pretty much just because I was able to get 405 again
Post Workout Musings: Like I've said a couple times, it's great to be back!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
So I'm finally back home, and quite happy about it, things have just been so all over the place lately that it's nice to finally get back into my regular routine, both in the gym and out....
Bench Press
10@135
10@225
10@315
5@335
1@355
1@375
1@405 - it feels like it's been forever since I've done this...
DB Incline Press
10@100
10@110
10@120
Pec Deck
10@275
10@275
10@275
Cardio
30 minutes on the stairclimber = my a$$ was kicked.
Energy Level: Decent energy now that I'm back. 8/10
Workout Rating: A+, pretty much just because I was able to get 405 again
Post Workout Musings: Like I've said a couple times, it's great to be back!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
Boulder Shoulders
Well, the title might be a bit of an play on words, but I actually had a pretty good shoulder workout.... I've realised that just going as heavy as possible on shoulders really hasn't been helping me, so I've been concentrating on doing things right, working angles, etc.
BTN Shoulder Press
20@135
20@135
20@135
DB Shoulder Press
10@60's
10@80's
10@100's
Lateral Raise ss w/ Bentover Raise
10@30 / 10@30
10@35 / 10@35
10@40 / 10@40
Upright BB Row
10@135
10@185
10@225
At this point I tried to do some 'farmer walks', we're promoting a Junior Strongman Comp at my gym and we have some of the equipment in the gym right now. I grabbed the weights for the farmer's walk, they look like two long helium tanks and must be filled with sand or cement or something like that. Either way they weigh about 225 each so I was able to get them up and start walking, I wasn't really counting but I figure I went about 20 steps one way and then 20 steps back, after that my shoulders were in so much pain that I had to shut them down. I'm definitely going to try them again on a day that I haven't already worked shoulders
Cardio
30 minutes on the stairclimber = my a$$ was kicked, again.
Energy Level: Decent energy, still experiencing some jittery-ness from the yohimbe 8/10
Workout Rating: A, I shoulder have planned it out better and started with the Farmer's Walk as a pre-exhaust exercise.
Post Workout Musings: Overall it was a good workout day!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Well, the title might be a bit of an play on words, but I actually had a pretty good shoulder workout.... I've realised that just going as heavy as possible on shoulders really hasn't been helping me, so I've been concentrating on doing things right, working angles, etc.
BTN Shoulder Press
20@135
20@135
20@135
DB Shoulder Press
10@60's
10@80's
10@100's
Lateral Raise ss w/ Bentover Raise
10@30 / 10@30
10@35 / 10@35
10@40 / 10@40
Upright BB Row
10@135
10@185
10@225
At this point I tried to do some 'farmer walks', we're promoting a Junior Strongman Comp at my gym and we have some of the equipment in the gym right now. I grabbed the weights for the farmer's walk, they look like two long helium tanks and must be filled with sand or cement or something like that. Either way they weigh about 225 each so I was able to get them up and start walking, I wasn't really counting but I figure I went about 20 steps one way and then 20 steps back, after that my shoulders were in so much pain that I had to shut them down. I'm definitely going to try them again on a day that I haven't already worked shoulders
Cardio
30 minutes on the stairclimber = my a$$ was kicked, again.
Energy Level: Decent energy, still experiencing some jittery-ness from the yohimbe 8/10
Workout Rating: A, I shoulder have planned it out better and started with the Farmer's Walk as a pre-exhaust exercise.
Post Workout Musings: Overall it was a good workout day!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
2 Basic Cuts
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
2 Basic Cuts
4 HyperTrop-X
Big Poppa S
Active member
There was no time for a workout yesterday, I got home from work just after 5 and went to work at a hockey conditioning camp from 6 until 10, have sessions again this morning and this afternoon as well. I'll be trying to get a workout in during the break inbetween. At least I'm getting some good cardio out of it....
Big Poppa S
Active member
The camps went great.... getting paid $30 an hour to work them doesn't hurt either!
Saturday was a back workout.... plus I was on the ice for another 4 hours. Although I did a rather abreviated back workout I actually got alot of cardio in during the day.
Rack Pulls
10@135
10@225
10@315
10@405
5@425
3@445
1@465
1@485
1@495
They were feeling good so I just kept on going with them
BB Row
10@225 - overhand grip
10@225 - underhand grip
20@135 - OGH
20@135 - UHG
Pulldowns
10@150 - behind the neck
10@160 - BTN
10@180 - Wide Grip
10@200 - WG
10@220 - Hammer Grip
10@240 - HG
Frog Crunches
20
20
20
Cardio
30 minutes on the reincumbant bike due to the fact that I had already been on the ice for 2 hours and I had another 2 hours coming up about an hour after my workout.
Energy Level: The Rack pulls were going easy so it energized me for the rest of the workout. 8/10
Workout Rating: A, A solid workout even though I didn't do that much, the rack pulls really took it to my back.
Post Workout Musings: Combined with all the ice time I had this weekend the workouts really made for an active weekend.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
NOTE: I am no longer taking any thermogenics as I do not think they are needed at the moment and I would like to give my CNS a bit of a break.
Big Poppa S
Active member
Sunday was an arm day, I hit the gym earlier in the day as I had another 4 hours of hockey camps to work from 12 until 4, and the Rider game started at 3:30 so the morning was the only time I could hit the gym.
Machine Curls
10@120
10@130
10@140
Cross-body DB Curls
10@40
10@45
10@50
BB Curls
10@65
10@85
10@105
10@125
High Cable Curls
10@60ea
10@70ea
10@80ea
Closegrip Bench Press
10@135
10@185
10@205
10@225
Dips
15
12
12
Cable Pressdowns
10@200 - Wide Grip
10@200 - Close Grip
10@200 - WG
10@200 - CG
DB Kickbacks
10@25ea
10@30ea
10@35ea
Cardio
30 minutes on the Stairclimber, I'm ramping up the cardio a little bit as I feel that I've been lacking there lately.
Energy Level: 7/10
Workout Rating: B, Changing the order of my lifts a little gave me some renewed pumps and bloodflow for my arm workout..
Post Workout Musings: Another workout and more ice time..... I have a feeling that I'm going to have a very busy winter coming up.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Machine Curls
10@120
10@130
10@140
Cross-body DB Curls
10@40
10@45
10@50
BB Curls
10@65
10@85
10@105
10@125
High Cable Curls
10@60ea
10@70ea
10@80ea
Closegrip Bench Press
10@135
10@185
10@205
10@225
Dips
15
12
12
Cable Pressdowns
10@200 - Wide Grip
10@200 - Close Grip
10@200 - WG
10@200 - CG
DB Kickbacks
10@25ea
10@30ea
10@35ea
Cardio
30 minutes on the Stairclimber, I'm ramping up the cardio a little bit as I feel that I've been lacking there lately.
Energy Level: 7/10
Workout Rating: B, Changing the order of my lifts a little gave me some renewed pumps and bloodflow for my arm workout..
Post Workout Musings: Another workout and more ice time..... I have a feeling that I'm going to have a very busy winter coming up.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Big Poppa S
Active member
Finally that brings me to today, I just took a short break from watching Hurricane Gustav coverage so that I could go hit the gym.... I had a headache going in but thought I could tough it out.
DB Bench Press
10@40
10@60
10@80
10@100
Incline Press
10@135
10@185
10@225
10@275
I had to call it quits after just two exercises due to my headaches, every rep was making my pain worse due to exertion and pressure.
Cardio
Instead I chose to just get on the treadmill and go for a relatively slow paced walk on an incline,
45 minutes on the Treadmill, at 3.0 MPH and a 5% incline.
Energy Level: 5/10
Workout Rating: N/A
Post Workout Musings: I'm feeling better now that I took some Advil w/ ibuprofin, I'll just have to get a really good workout in next time.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
DB Bench Press
10@40
10@60
10@80
10@100
Incline Press
10@135
10@185
10@225
10@275
I had to call it quits after just two exercises due to my headaches, every rep was making my pain worse due to exertion and pressure.
Cardio
Instead I chose to just get on the treadmill and go for a relatively slow paced walk on an incline,
45 minutes on the Treadmill, at 3.0 MPH and a 5% incline.
Energy Level: 5/10
Workout Rating: N/A
Post Workout Musings: I'm feeling better now that I took some Advil w/ ibuprofin, I'll just have to get a really good workout in next time.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Big Poppa S
Active member
I won't be working out today (scheduled day off) but I just got back from a 20 minute jog. One thing that never changes for me.... no matter how much cardio I do in the gym I always struggle with running/jogging. I'm not sure if it's just due to my weight or if it's also due to the amount of oxygen debt that carrying this amount of muscle places on the body.
Big Poppa S
Active member
I went to the gym to do legs last night, my leg workouts have being few and far between lately as I've been trying to resolve/recover a couple injuries, this however may be my downfall when the next powerlifting event comes around. Anyway I'm back to training them, just not trying to max-out with every lift at the moment.
Squats
10@135
10@225
10@315
8@315
6@315
5@315
MONSTER SET: Single Leg Press ss w/ Single leg Calf Press ss w/ Quad Extensions ss w/ Hamstring Curls
10@180ea / 20@180ea / 10@180 / 10@100
15@180ea / 30@180ea / 12@180 / 10@100
12@180ea / 25@180ea / 10@180 / 10@100
Cardio
30 Minutes on the reincumbant bike..... it was more than enough after doing that Monster Set.
Energy Level: 8/10..... Felt great to be doing legs again.
Workout Rating: A, although I've had much heavier leg workouts and ones with much more volume, I really liked how this workout felt... but I'll definitely be pushing it further.
Post Workout Musings: The hockey team I coach has tryouts starting next week and this weekend I start working part-time at an off-ice hockey training facility.... needless to say my winter is going to be busy!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Squats
10@135
10@225
10@315
8@315
6@315
5@315
MONSTER SET: Single Leg Press ss w/ Single leg Calf Press ss w/ Quad Extensions ss w/ Hamstring Curls
10@180ea / 20@180ea / 10@180 / 10@100
15@180ea / 30@180ea / 12@180 / 10@100
12@180ea / 25@180ea / 10@180 / 10@100
Cardio
30 Minutes on the reincumbant bike..... it was more than enough after doing that Monster Set.
Energy Level: 8/10..... Felt great to be doing legs again.
Workout Rating: A, although I've had much heavier leg workouts and ones with much more volume, I really liked how this workout felt... but I'll definitely be pushing it further.
Post Workout Musings: The hockey team I coach has tryouts starting next week and this weekend I start working part-time at an off-ice hockey training facility.... needless to say my winter is going to be busy!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Big Poppa S
Active member
Farmers Walk and Shoulders
I was doing shoulders last night but before I started I eyed the weights that we're using for the 'farmer's walk' in the Junior Strongman Comp that were holding at the gym, and I said to myself..... self, that's going to be a great pre-exhaust exercise.
Farmers Walk - each weight is 250 lbs
500lbs x 100 feet, 1 turn
500lbs x 80 feet, 1 turn
500lbs x 80 feet, 1 turn
500lbs x 75 feet, 1 turn
- after this my traps, shoulders and triceps all felt like jello, today my legs also feel like jello
Clean and Press
10@95
10@135
5@155
Seated Lateral Raise
10@25
10@30
20@20
Rear Delt Raise
10@25
10@30
10@35
Standing DB Shoulder Press
10@40
10@45
10@50
Cardio
30 minutes on the eincumbant bike, Ialthough I told myself that most of my cardio from now on would be on the treadmill, the stairclimber or jogging outside, I just didn't have the energy left to do any of those.
Energy Level: 9/10 - I was pumped and ready to go.
Workout Rating: A+, The workout went awesome and the farmer's walks kicked my a$$!
Post Workout Musings: For the next couple weeks I think I'll be incorporating as many of the strongman lifts as possible just to give myself a change in pace... I must say that i have a new found respect for the guys who do those comps!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
I was doing shoulders last night but before I started I eyed the weights that we're using for the 'farmer's walk' in the Junior Strongman Comp that were holding at the gym, and I said to myself..... self, that's going to be a great pre-exhaust exercise.
Farmers Walk - each weight is 250 lbs
500lbs x 100 feet, 1 turn
500lbs x 80 feet, 1 turn
500lbs x 80 feet, 1 turn
500lbs x 75 feet, 1 turn
- after this my traps, shoulders and triceps all felt like jello, today my legs also feel like jello
Clean and Press
10@95
10@135
5@155
Seated Lateral Raise
10@25
10@30
20@20
Rear Delt Raise
10@25
10@30
10@35
Standing DB Shoulder Press
10@40
10@45
10@50
Cardio
30 minutes on the eincumbant bike, Ialthough I told myself that most of my cardio from now on would be on the treadmill, the stairclimber or jogging outside, I just didn't have the energy left to do any of those.
Energy Level: 9/10 - I was pumped and ready to go.
Workout Rating: A+, The workout went awesome and the farmer's walks kicked my a$$!
Post Workout Musings: For the next couple weeks I think I'll be incorporating as many of the strongman lifts as possible just to give myself a change in pace... I must say that i have a new found respect for the guys who do those comps!
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
Big Poppa S
Active member
Well between working my 2 jobs and working at hockey tryouts I was finally able to get a workout in last night, and then even went in this morning as well. The workouts actually went really good! I've been getting quite a bit of cardio in as one day I'll be on the ice for 4 hours and then the next day I'll be in the skills centre on my feet running around for 4 hours training kids.... it's been a crazy week and it's only Wednesday!!
Deadlifts - starting to prepare for my 2nd powerlifting comp which is in November.
10@135
10@225
10@315
5@405
3@495
1@545 - heaviest I've done in a looong time.
Chin ups and Pulldowns - these were actually supersetted with the deadlifts.
Chin up - widegrip
10@BW
10@BW
10@BW
Pulldowns - vgrip
10@200
10@200
10@200
Cable Rows
vgrip
10@200
10@220
10@240
Cardio
Since I've been very active lately I didn't see the need for a huge cardio session, instead I just went for 20 minutes on the reincumbant bike.
Energy Level: 8/10 - Felt good to be back.
Workout Rating: A+, The deads felt easy, obviously the rack pulls are paying off!
Post Workout Musings: .....
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
NOTE: I just did arms this morning, nothing much to note, mostly curls and pressdowns, tried to push it hard but I have very little energy in the mornings lately so it was difficult. Hopefully my body can start adjusting so that I can get some more morning workouts in
Deadlifts - starting to prepare for my 2nd powerlifting comp which is in November.
10@135
10@225
10@315
5@405
3@495
1@545 - heaviest I've done in a looong time.
Chin ups and Pulldowns - these were actually supersetted with the deadlifts.
Chin up - widegrip
10@BW
10@BW
10@BW
Pulldowns - vgrip
10@200
10@200
10@200
Cable Rows
vgrip
10@200
10@220
10@240
Cardio
Since I've been very active lately I didn't see the need for a huge cardio session, instead I just went for 20 minutes on the reincumbant bike.
Energy Level: 8/10 - Felt good to be back.
Workout Rating: A+, The deads felt easy, obviously the rack pulls are paying off!
Post Workout Musings: .....
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
NOTE: I just did arms this morning, nothing much to note, mostly curls and pressdowns, tried to push it hard but I have very little energy in the mornings lately so it was difficult. Hopefully my body can start adjusting so that I can get some more morning workouts in
Big Poppa S
Active member
oh man you need an MST order bad
3 CRE-02 are on their way right now
:woohoo::woohoo::woohoo::woohoo::woohoo:
CTDeuce
MST Reppin Hard!
Big Poppa S
Active member
Well I've still been crazy busy, it seems like I'm doing something every single night, so I've been trying to get all my workouts done in the mornings. Today was shoulders.
Military Press
10@135
10@155
10@185
10@208
10@225
12@135 - behind the head
12@135 - behind the head
Seated Lateral Raise ss w/ Seated Bentover Raise
12@25 / 12@25
10@30 / 10@30
10@30 / 10@30\
- it's amazing how hard raise actually are when you use strict form on them....
Upright BB Rows
10@135
10@185
10@225
BB Shrugs
10@225
10@315
10@405
Cardio
I actually went in last night and did a cardio only session of 30 minutes on the stairclimber and 20 minutes on the bike.
Energy Level: 7.5/10 - My body is starting to adjust to the morning workouts.
Workout Rating: B+, it was a pretty decent workout and my shoulders are swole right now so I have nothing to complain about.
Post Workout Musings: Serious training for the upcoming powerlifting event is just about to start hitting high gear, lots of bench press, deadlifts and squats, but I still want to keep all the other muscle groups strong. As such I'll be maintain as many workouts dedicated to the "other" muscle groups as I can.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
NOTE: After goin through most of the HyperTrop-X I find that I'm no longer experiencing an increase in energy from taking the pills and I'm no longer experiencing the "tingling" sensations. I found the product much more effective when I was taking it with Kreaceps and Cordygen.
Military Press
10@135
10@155
10@185
10@208
10@225
12@135 - behind the head
12@135 - behind the head
Seated Lateral Raise ss w/ Seated Bentover Raise
12@25 / 12@25
10@30 / 10@30
10@30 / 10@30\
- it's amazing how hard raise actually are when you use strict form on them....
Upright BB Rows
10@135
10@185
10@225
BB Shrugs
10@225
10@315
10@405
Cardio
I actually went in last night and did a cardio only session of 30 minutes on the stairclimber and 20 minutes on the bike.
Energy Level: 7.5/10 - My body is starting to adjust to the morning workouts.
Workout Rating: B+, it was a pretty decent workout and my shoulders are swole right now so I have nothing to complain about.
Post Workout Musings: Serious training for the upcoming powerlifting event is just about to start hitting high gear, lots of bench press, deadlifts and squats, but I still want to keep all the other muscle groups strong. As such I'll be maintain as many workouts dedicated to the "other" muscle groups as I can.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
4 HyperTrop-X
NOTE: After goin through most of the HyperTrop-X I find that I'm no longer experiencing an increase in energy from taking the pills and I'm no longer experiencing the "tingling" sensations. I found the product much more effective when I was taking it with Kreaceps and Cordygen.