Big Poppa S
Active member
You will not be dissapointed
I'm sure I won't be..... however I am starting to get ancy.... stupid Canada Post takes so long to deliver stuff these days.
BPS...the man, the myth....the sponsored athlete!
- Thread starter Big Poppa S
- Start date
I'm sure I won't be..... however I am starting to get ancy.... stupid Canada Post takes so long to deliver stuff these days.
CTDeuce
MST Reppin Hard!
I'm sure I won't be..... however I am starting to get ancy.... stupid Canada Post takes so long to deliver stuff these days.
Blame Canada! haha sorry...that's the first thing I thought of.
Hopefully it arrives soon. I'm anxious to hear your opinion
Big Poppa S
Active member
Another morning workout today, but it took longer then expected so I'm going to have to go back and do my cardio later before I go to coach hockey... busy, busy...
Bench Press - use strict competition form and pauses.
10@135
10@225
10@275
5@315
3@335
3@355
1@375
1@405
Incline Bench Press
10@135
10@225
10@275
Pec Deck
10@275
10@275
8@275
Cardio
Will be done later tonight....
Energy Level: 7/10 - Was a little tired this morning.
Workout Rating: C+, was a little disappointed with the workout as I felt relatively weak this morning compared to when I do the same workout in the afternoon. I'm sure hoping that my body can adjust over the next few weeks.
Post Workout Musings: I'm starting to look at getting my own gear for powerlifting, i.e. bench shirt, squat suit, belt, knee and wrist wraps. Last time I borrowed some but they weren't quite the right size for me and I think I could get more out of better fitted gear...... price ain't cheap though
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
Bench Press - use strict competition form and pauses.
10@135
10@225
10@275
5@315
3@335
3@355
1@375
1@405
Incline Bench Press
10@135
10@225
10@275
Pec Deck
10@275
10@275
8@275
Cardio
Will be done later tonight....
Energy Level: 7/10 - Was a little tired this morning.
Workout Rating: C+, was a little disappointed with the workout as I felt relatively weak this morning compared to when I do the same workout in the afternoon. I'm sure hoping that my body can adjust over the next few weeks.
Post Workout Musings: I'm starting to look at getting my own gear for powerlifting, i.e. bench shirt, squat suit, belt, knee and wrist wraps. Last time I borrowed some but they weren't quite the right size for me and I think I could get more out of better fitted gear...... price ain't cheap though
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
No workout this morning as I was basically too tired to get out of bed. I really needed the extra sleep so that I can make it through both my jobs today (working 8am until 8pm). Depending on how I feel I might go to the gym after work and do some rack pulls and cardio, but it all depends on if I have enough energy.
Big Poppa S
Active member
Just received my CRE-02 this weekend! Although I won't be logging it specifically I will definitely be posting my thoughts on the product right here in this log. :head:
Big Poppa S
Active member
Monday morning
So I've started my new workout program and I've started taking CRE-02....... can't wait to see where this goes :head:
The new program is geared towards my upcoming powerlifting event but also attempts to help with muscle endurance and cardiovascular strength. It's going down like this:
Monday: Deadlifts (or rackpulls) and Pulldowns
Tuesday: Bench Press and Pec Deck
Wednesday: OFF
Thursday (High Intensity): Back, Tri's, Hamstrings, Calves
Friday (High Intensity): Shoulder, Biceps, Chest
Saturday: Squats and Leg Press
Sunday: OFF
This morning:
Rack Pulls
10@135
10@225
10@315
5@405
5@455
3@495
1@515
1@535
Pulldowns
Behind the Neck
10@150
10@180
Under Grip
10@180
10@190
Wide Grip
10@200
10@210
V-Grip
10@220
10@230
Cardio
30 minutes on the stairclimber
Energy Level: 8/10 - Mornings have been getting slightly better.
Workout Rating: B+, still feeling a little weak in the mornings... but it's coming along.
Post Workout Musings: I could definitely notice the difference now that I'm taking some cordyceps again, for me it seems like there's a night and day difference when taking them, we'll how things go as this progresses.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
So I've started my new workout program and I've started taking CRE-02....... can't wait to see where this goes :head:
The new program is geared towards my upcoming powerlifting event but also attempts to help with muscle endurance and cardiovascular strength. It's going down like this:
Monday: Deadlifts (or rackpulls) and Pulldowns
Tuesday: Bench Press and Pec Deck
Wednesday: OFF
Thursday (High Intensity): Back, Tri's, Hamstrings, Calves
Friday (High Intensity): Shoulder, Biceps, Chest
Saturday: Squats and Leg Press
Sunday: OFF
This morning:
Rack Pulls
10@135
10@225
10@315
5@405
5@455
3@495
1@515
1@535
Pulldowns
Behind the Neck
10@150
10@180
Under Grip
10@180
10@190
Wide Grip
10@200
10@210
V-Grip
10@220
10@230
Cardio
30 minutes on the stairclimber
Energy Level: 8/10 - Mornings have been getting slightly better.
Workout Rating: B+, still feeling a little weak in the mornings... but it's coming along.
Post Workout Musings: I could definitely notice the difference now that I'm taking some cordyceps again, for me it seems like there's a night and day difference when taking them, we'll how things go as this progresses.
Macros:
Calories: ??????.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Lunch:
1 Fish Oil
Pre-workout:
1 Fish Oil
Millennium 1
Well-known member
Looking good big guy! i think the next week will go really well with the addition of CRE-02. Hopefully it can help get you through these morning sessions.
Keep up the great work!
Keep up the great work!
Big Poppa S
Active member
No workout this morning.... it's my scheduled day off from weights...... instead I just went to the gym and did 30 minutes on the stairclimber and 20 minutes on the bike. I still get up and go there to do cardio on my days off so that I don't fall out of my routine. If I was to miss getting up in the morning one day I find it twice as hard to get up the next day. A little "fasted-state" morning cardio never hurt anyone either. :head:
Big Poppa S
Active member
It's going okay so far.... I'm trying to get my body to adjust to lifting primarily in the mornings, I'm still struggling to get into really heavy lifting during those morning sessions. Sooner or later the body will adjust and as long as I keep my nutrition in check I will progress, slowly but surely.
I think I'll be shooting for 500bs on Bench Press (w/shirt), 600lbs on Deadlifts (no suit), I'm still in the dark about Squats though. Prior to the last meet I injured my lower back, although I was able to deadlift with only slight pain, my squats really took a step back. Right now I'm just trying to work my way back to where I was (I had taken a number of weeks off from squats to try and recover). I would really like to shoot for 600lbs on Squats (w/squat suit) as well but I might need to amend that as the next few weeks go by.
Big Poppa S
Active member
Back/Triceps/Hamstrings/Calves
So today was my first volume workout of this routine, 3 giant sets done with little to no rest inbetween exercises and only 30-60 seconds between sets.
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
12@180 / 12@180 / 12@80
10@200 / 10@200 / 10@80
10@220 / 10@220 / 10@80
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
12@40's / 12@BW / 12@180
10@45's / 12@BW / 10@180
10@45's / 12@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 15@270
10@110 / 10@185 / 12@300
10@120 / 10@225 / 12@300
Cardio
30 minutes on the treadmill, walking @ 3.6 MPH with a level 5 incline.
Energy Level: 8/10 - Actually had some decent energy for today's workout.
Workout Rating: A, It was pretty damn good! The giant sets were actually quite challenging, I can see them improving my muscular endurance.
Post Workout Musings: I enjoyed the workout today as it was a change for just doing straight, heavy sets. I'm loving the cordyceps again as they help my endurance both in the gym and when I'm doing cardio, we'll see if the creatine can assist with some strength gains. I've been off of creatine for a little while so hopefully I'll see some enhanced gains while back on it.
Macros:
Calories: ?????? - still not really doing a daily calculation but I've been cleaning things up and focusing on controlling my intake.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
So today was my first volume workout of this routine, 3 giant sets done with little to no rest inbetween exercises and only 30-60 seconds between sets.
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
12@180 / 12@180 / 12@80
10@200 / 10@200 / 10@80
10@220 / 10@220 / 10@80
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
12@40's / 12@BW / 12@180
10@45's / 12@BW / 10@180
10@45's / 12@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 15@270
10@110 / 10@185 / 12@300
10@120 / 10@225 / 12@300
Cardio
30 minutes on the treadmill, walking @ 3.6 MPH with a level 5 incline.
Energy Level: 8/10 - Actually had some decent energy for today's workout.
Workout Rating: A, It was pretty damn good! The giant sets were actually quite challenging, I can see them improving my muscular endurance.
Post Workout Musings: I enjoyed the workout today as it was a change for just doing straight, heavy sets. I'm loving the cordyceps again as they help my endurance both in the gym and when I'm doing cardio, we'll see if the creatine can assist with some strength gains. I've been off of creatine for a little while so hopefully I'll see some enhanced gains while back on it.
Macros:
Calories: ?????? - still not really doing a daily calculation but I've been cleaning things up and focusing on controlling my intake.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Millennium 1
Well-known member
Bring on the CRE-02! 
Big Poppa S
Active member
Shoulders/Biceps
So today was another volume workout with heavy squats to follow tomorrow... I'm also helping out with a junior strong man competition tomorrow during the day (ages 18 to 23) so that'll be pretty cool. The young dudes are really pumped about the comp so it should be fun. We're doing 6 events:
Truck Pull - Semi (no trailer)
Log Press - 150lbs log + weight added as needed
Deadlift - using a "trap" bar
Atlas Stones - ranging from 100lbs to 250 lbs
Head to Head Tire Flip - tractor tires (not sure what they weight yet)
Farmers Walk - 225lbs tank in each hand
I'm donating 1 bottle of CRE-02 to be added in as a prize for one of the events. Other prizes include cash, more supplements, weight belts, various other stuff.
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
12@135 / 10@30 / 10@30 / 12@60's
10@185 / 10@35 / 10@35 / 10@80's
10@185 / 10@35 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@85 / 10@35 / 10@40 / 10@45
10@85 / 10@40 / 10@40 / 10@50
10@85 / 10@40 / 10@40 / 10@50
Cardio
30 minutes on the stairclimber
Energy Level: 8/10 - Once again I felt really good this morning..... Cordyceps FTW!!!!!!
Workout Rating: A+, This workout was actually quite challenging as the rest periods were extremely short and the giant sets were quite long, the pump and burn were awesome though.
Post Workout Musings: Another good volume training workout, I'm definitely "digging" these workouts right now, however, it's going to be awesome to do some heavr-a$$ squats tomorrow after helping out with the strongman comp.
Macros:
Calories: So I was adding them up yesterday and I came out to around 2500 kcal - not bad but a little low for my powerlifting training, if I stayed at this amount i definitely wouldn't have trouble making heavyweight I might even drop down to light-heavy
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
NOTE: I'm definitely feeling better endurance already... pretty much what I've noticed every time I've used cordyceps... now the true test will be to see if the creatine can assist me in the heavy workouts.. I hope so... I've set some lofty goals for myself.
So today was another volume workout with heavy squats to follow tomorrow... I'm also helping out with a junior strong man competition tomorrow during the day (ages 18 to 23) so that'll be pretty cool. The young dudes are really pumped about the comp so it should be fun. We're doing 6 events:
Truck Pull - Semi (no trailer)
Log Press - 150lbs log + weight added as needed
Deadlift - using a "trap" bar
Atlas Stones - ranging from 100lbs to 250 lbs
Head to Head Tire Flip - tractor tires (not sure what they weight yet)
Farmers Walk - 225lbs tank in each hand
I'm donating 1 bottle of CRE-02 to be added in as a prize for one of the events. Other prizes include cash, more supplements, weight belts, various other stuff.
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
12@135 / 10@30 / 10@30 / 12@60's
10@185 / 10@35 / 10@35 / 10@80's
10@185 / 10@35 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@85 / 10@35 / 10@40 / 10@45
10@85 / 10@40 / 10@40 / 10@50
10@85 / 10@40 / 10@40 / 10@50
Cardio
30 minutes on the stairclimber
Energy Level: 8/10 - Once again I felt really good this morning..... Cordyceps FTW!!!!!!
Workout Rating: A+, This workout was actually quite challenging as the rest periods were extremely short and the giant sets were quite long, the pump and burn were awesome though.
Post Workout Musings: Another good volume training workout, I'm definitely "digging" these workouts right now, however, it's going to be awesome to do some heavr-a$$ squats tomorrow after helping out with the strongman comp.
Macros:
Calories: So I was adding them up yesterday and I came out to around 2500 kcal - not bad but a little low for my powerlifting training, if I stayed at this amount i definitely wouldn't have trouble making heavyweight I might even drop down to light-heavy
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
NOTE: I'm definitely feeling better endurance already... pretty much what I've noticed every time I've used cordyceps... now the true test will be to see if the creatine can assist me in the heavy workouts.. I hope so... I've set some lofty goals for myself.
Millennium 1
Well-known member
Hey Steve, great session! I'm glad to see CRE-O2 starting to help your morning workouts already.
That's really cool on the Jr. Strongman event. I'll reimburse you that bottle of CRE-O2 you donated for swag on your next order.
No need to deplete your stash
That's really cool on the Jr. Strongman event. I'll reimburse you that bottle of CRE-O2 you donated for swag on your next order.
No need to deplete your stash
Big Poppa S
Active member
Junior Strongman '08
Yeah, as I've been getting older I'm trying to help the young'ins out as much as possible. (I also coach hockey for 11-13 year olds)
The event went off without a hitch, although it was cloudy it wasn't too cold and there was barely any wind. There were 8 competitors ranging from 18 to 21 (a few dropped out at the last minute) and we even had a decent crowd show up. Some of the highlights were:
625lbs deadlift on the trap bar at a bodyweight of 180lbs.
100 ft jeep pull (we ended up using a jeep rather than a rig) completed in 43 seconds.
225lbs log press at a bodyweight of 173lbs.
144 ft farmer's walk (225lbs in each hand) in 90 seconds.
all 5 Atlas Stones (100, 150, 170, 200, 205) in a time of 25 seconds.
143 ft Tire Flip (300lbs tire) in 90 seconds.
All in all, the guys had a great time and it went really well so I can definitely see us doing more of these (and powerlifing events) at the gym.
Yeah, as I've been getting older I'm trying to help the young'ins out as much as possible. (I also coach hockey for 11-13 year olds)
The event went off without a hitch, although it was cloudy it wasn't too cold and there was barely any wind. There were 8 competitors ranging from 18 to 21 (a few dropped out at the last minute) and we even had a decent crowd show up. Some of the highlights were:
625lbs deadlift on the trap bar at a bodyweight of 180lbs.
100 ft jeep pull (we ended up using a jeep rather than a rig) completed in 43 seconds.
225lbs log press at a bodyweight of 173lbs.
144 ft farmer's walk (225lbs in each hand) in 90 seconds.
all 5 Atlas Stones (100, 150, 170, 200, 205) in a time of 25 seconds.
143 ft Tire Flip (300lbs tire) in 90 seconds.
All in all, the guys had a great time and it went really well so I can definitely see us doing more of these (and powerlifing events) at the gym.
Big Poppa S
Active member
Legs
So I was supposed to do legs on Saturday but I was so wiped out from moving around equipment, weights, etc for the strongman comp that I had to put them off until Sunday. However, on Sunday I hit them hard!
Sunday morning:
Squats
10@135
10@225
5@315
5@365
3@405
2@455
1@495
Leg Press
10@270
10@540
10@630
10@720
Cardio
None, I had more than enough exercise this weekend
Energy Level: 8.5/10 - Surprisingly I was totally pumped for the heavy leg session.
Workout Rating: B, I'm pretty happy with the workout but the last couple sets of squats were not easy. If I want to get up to 600lbs for my squat I really need to get to work.
Post Workout Musings: So far everything is going good, I'm even leaning up some. Who knows, maybe I'll even be dropping a weight class???
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
So I was supposed to do legs on Saturday but I was so wiped out from moving around equipment, weights, etc for the strongman comp that I had to put them off until Sunday. However, on Sunday I hit them hard!
Sunday morning:
Squats
10@135
10@225
5@315
5@365
3@405
2@455
1@495
Leg Press
10@270
10@540
10@630
10@720
Cardio
None, I had more than enough exercise this weekend
Energy Level: 8.5/10 - Surprisingly I was totally pumped for the heavy leg session.
Workout Rating: B, I'm pretty happy with the workout but the last couple sets of squats were not easy. If I want to get up to 600lbs for my squat I really need to get to work.
Post Workout Musings: So far everything is going good, I'm even leaning up some. Who knows, maybe I'll even be dropping a weight class???
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Monday Chest
Normally Monday is deadlift day but since I did legs yesterday I figured I would switch deads and bench so that I can get some proper recovery.
This morning:
Bench Press
10@135
10@225
5@315
3@335
2@355
2@375
1@405
Pec Deck
12@255
12@275
10@275
10@275
Cardio
30 Minutes on the recumbant bike.... gotta keep those legs from tightening up!
Energy Level: 7.5/10 - Although I'm always happy to do chest I was feeling a little bit tired this morning.
Workout Rating: B+, Although I'll feeling good about getting 405 again, just like with squats, if I am to attain my goal I need to get going!
Post Workout Musings: It's been a good start to the week, now with deads tomorrow and squats on Saturday I'm hoping the trend continues.
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Normally Monday is deadlift day but since I did legs yesterday I figured I would switch deads and bench so that I can get some proper recovery.
This morning:
Bench Press
10@135
10@225
5@315
3@335
2@355
2@375
1@405
Pec Deck
12@255
12@275
10@275
10@275
Cardio
30 Minutes on the recumbant bike.... gotta keep those legs from tightening up!
Energy Level: 7.5/10 - Although I'm always happy to do chest I was feeling a little bit tired this morning.
Workout Rating: B+, Although I'll feeling good about getting 405 again, just like with squats, if I am to attain my goal I need to get going!
Post Workout Musings: It's been a good start to the week, now with deads tomorrow and squats on Saturday I'm hoping the trend continues.
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Oops.... slept in this morning and I didn't make it to the gym, no worries, I might be able to go this afternoon, and if not I'll just take today as my scheduled day off and do deads tomorrow.... I'm flexible like that
Big Poppa S
Active member
Deadlifts
So I wasn't able to make it into the gym last night as I had to work 2 sessions at the hockey training facility last night after working my regular 8 hours a day job. Regardless, I just used it as my scheduled day off and did my rackpulls this morning.
This morning:
Rack Pulls
10@135
10@225
5@315
3@405
2@495
1@545
0@585 - i don't know if I was just tired this morning or what but going in I was positive that I was going to get this, no biggie, I'll just keep training harder and harder, the tire flipping should help alot as well!
Cable Pulldowns
Undergrip
20@180
15@200
10@220
Cardio
30 Minutes on the recumbant bike.... I've upped the resistance and moved to a mountain climbing setting
Energy Level: 6.5/10 - I'm actually still a little sore from squats the other day, I'm hoping that is the only reason that I was lethargic this morning.
Workout Rating: B, Overall, I think it was still a solid session however, I was positive that I would get 585. Next time, next time....
Post Workout Musings: Now, that the workout is in, I have a short day of work ahead of me, I have an appointment this afternoon and then I have to go straight to coach hockey practice.
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
BTW: I ordered my "Lever" belt (red), my wrist wraps and my knee wraps the other day. I'll just be borrowing the bench shirt and squat suit for this comp.... they're a little to $$$ for me right now.
So I wasn't able to make it into the gym last night as I had to work 2 sessions at the hockey training facility last night after working my regular 8 hours a day job. Regardless, I just used it as my scheduled day off and did my rackpulls this morning.
This morning:
Rack Pulls
10@135
10@225
5@315
3@405
2@495
1@545
0@585 - i don't know if I was just tired this morning or what but going in I was positive that I was going to get this, no biggie, I'll just keep training harder and harder, the tire flipping should help alot as well!
Cable Pulldowns
Undergrip
20@180
15@200
10@220
Cardio
30 Minutes on the recumbant bike.... I've upped the resistance and moved to a mountain climbing setting
Energy Level: 6.5/10 - I'm actually still a little sore from squats the other day, I'm hoping that is the only reason that I was lethargic this morning.
Workout Rating: B, Overall, I think it was still a solid session however, I was positive that I would get 585. Next time, next time....
Post Workout Musings: Now, that the workout is in, I have a short day of work ahead of me, I have an appointment this afternoon and then I have to go straight to coach hockey practice.
Macros:
Calories: ??????.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
BTW: I ordered my "Lever" belt (red), my wrist wraps and my knee wraps the other day. I'll just be borrowing the bench shirt and squat suit for this comp.... they're a little to $$$ for me right now.
Big Poppa S
Active member
Was able to get into the gym for a good workout this morning, I have to get them all in this week as I'll be leaving tomorrow afternoon for a for some hockey games and won't be back until late Saturday, we also have practice Sunday so I'm not sure how much time I'll have to hit the gym this weekend (if any). Regardless, I was back to the volume workout today..... once again let me just say that I love volume workouts!
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
10@185/ 10@35 / 10@35 / 10@80's
12@185 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 9@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
15@85 / 10@35 / 10@40 / 10@45
10@95 / 10@35 / 10@50 / 10@45
10@95 / 10@40/ 10@50/ 10@50
Cardio
30 minutes on the recumbant bike, mountains, level 15 - sweating like a mother....!
Energy Level: 8/10 - Awesome workout again, was pumped that my energy has returned!
Workout Rating: A+, Once again I really dig this workout the pumps are crazy and it's actually really challenging, even though it's only two 2 groups of 3 "GIANT" sets.
Post Workout Musings: Obviously since I had switched bench and deads around I also switched my volume workouts around so that I could maximize my recovery time.
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
NOTE: Even though I've only been using it for a short time let me just say that CRE-02 is the REAL DEAL!!! Anyone who has read my logs recently will know that I'm a huge believer in Creatine and Cordyceps stacked together, and since CRE-02 has the best of both it definitley DELIVERS! I'm feeling great, the progress is going good, and I'm even noticing that I'm leaning up substantially.
NOTE 2: One of the guys who works at the gym I go to is a former Natural Olympia contestant. We have a very similar physique and have been discussing training together for an upcoming bodybuilding show in 2009... I'm currently focused on the next powerlifting meet, but I sure wouldn't mind stepping on stage again and having a partner to train with might give me that little bit of extra motivation.
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
10@185/ 10@35 / 10@35 / 10@80's
12@185 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 9@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
15@85 / 10@35 / 10@40 / 10@45
10@95 / 10@35 / 10@50 / 10@45
10@95 / 10@40/ 10@50/ 10@50
Cardio
30 minutes on the recumbant bike, mountains, level 15 - sweating like a mother....!
Energy Level: 8/10 - Awesome workout again, was pumped that my energy has returned!
Workout Rating: A+, Once again I really dig this workout the pumps are crazy and it's actually really challenging, even though it's only two 2 groups of 3 "GIANT" sets.
Post Workout Musings: Obviously since I had switched bench and deads around I also switched my volume workouts around so that I could maximize my recovery time.
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
NOTE: Even though I've only been using it for a short time let me just say that CRE-02 is the REAL DEAL!!! Anyone who has read my logs recently will know that I'm a huge believer in Creatine and Cordyceps stacked together, and since CRE-02 has the best of both it definitley DELIVERS! I'm feeling great, the progress is going good, and I'm even noticing that I'm leaning up substantially.
NOTE 2: One of the guys who works at the gym I go to is a former Natural Olympia contestant. We have a very similar physique and have been discussing training together for an upcoming bodybuilding show in 2009... I'm currently focused on the next powerlifting meet, but I sure wouldn't mind stepping on stage again and having a partner to train with might give me that little bit of extra motivation.
Big Poppa S
Active member
That would be awesome to have such an experienced lifting/training partner for the stage. Thats a sweet deal
Yeah, I'm pumped if we end up having the time to train together at least a couple times a week, schedules are damn hard to coordinate though. Anyway, I got in to the gym this morning, which is good because I might not have time to get back there until later Sunday afternoon on even possibly Monday. :sad:
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
12@180 / 12@180 / 12@80
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
12@40's / 20@BW / 12@180
10@45's / 19@BW / 10@180
10@45's / 15@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 15@270
10@110 / 10@185 / 12@315
10@120 / 10@225 / 12@345
Cardio
20 minutes on the recumbant bike, mountains at level 15, ran out of time, had to get home and pack as I'm leaving directly from work for my first "hockey weekend" of the season.
Energy Level: 8/10 - Felt great again.....ever since I started CRE-02 this has been pretty much a constant
.Workout Rating: A, It was challenging again, especially the Giant sets for back and for Tri's, those have been killers.
Post Workout Musings: Once again, I've been noticing subtle changes, leaning out, etc, while maintaining/increasing my strength so everything is going pretty much perfect right now!
Macros:
Calories: ~ 2200, lowering it abit since I'll be on the road, in hotels, in hockey rinks, not sure if I'll be able to eat as good as I should so I'll just be controlling portion sizes instead.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Sunday's workout - Squats
We ended up having a practice and a game on Sunday, so I wasn't able to get to the gym until later in the afternoon, I was a little tired going in from a long weekend of hockey, but I pulled out the old Red Bull and got to IT!
Sunday morning:
Squats
10@135
10@225
6@315
5@365
3@405
2@455
1@495
- not much of a change here, just practiced on going well below parallel on all the reps, for good competition form.
Leg Press
10@450
10@540
10@630
10@720
8@810
8@900
- I just kept on going because it was feeling great!
Cardio
None, legs were/are fried.
Energy Level: 8/10 - I think the Red Bull definitely help get me going long enough for the adrenaline to set in.
Workout Rating: B, It was pretty good overall, I'm getting deeper with 495 and might even be able to go up a little bit next time, once I start using the squat suit again, I'll be crushing these numbers .
Post Workout Musings: Everything is progressing nicely so I have nothing to complain about.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
We ended up having a practice and a game on Sunday, so I wasn't able to get to the gym until later in the afternoon, I was a little tired going in from a long weekend of hockey, but I pulled out the old Red Bull and got to IT!
Sunday morning:
Squats
10@135
10@225
6@315
5@365
3@405
2@455
1@495
- not much of a change here, just practiced on going well below parallel on all the reps, for good competition form.
Leg Press
10@450
10@540
10@630
10@720
8@810
8@900
- I just kept on going because it was feeling great!
Cardio
None, legs were/are fried.
Energy Level: 8/10 - I think the Red Bull definitely help get me going long enough for the adrenaline to set in.
Workout Rating: B, It was pretty good overall, I'm getting deeper with 495 and might even be able to go up a little bit next time, once I start using the squat suit again, I'll be crushing these numbers
.Post Workout Musings: Everything is progressing nicely so I have nothing to complain about.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Monday Morning - Chest
So, just like last week I wasn't able to do squats until Sunday, that means I do chest on Monday to give my back and legs a rest until I do Deadlifts, which will probably be tomorrow , as we're starting our weekly 6:30am practice for hockey on Thursday.
This morning:
Bench Press
10@135
10@225
6@315
5@335
3@355
2@375
1@405
- completed a couple more reps between 315 and 375. 375 and 405 went up much easier this time around, once again, when I break out the bench shirt I'll be crushing these.
Pec Deck
15@255
15@255
10@275
10@275
Cardio
30 Minutes on the recumbant bike.... gotta keep those legs from tightening up!
Energy Level: 8/10 - Felt real good this morning, maybe my body is finally adjusting to the morning workouts?
Workout Rating: B+, I'm not giving myself an A or A+ until I can get 415+ with ease.
Post Workout Musings: Unfortunately, due to scheduling conflicts my routine keeps on seeing adjustments, I guess that's just the way it is when you're a busy person, as long as I keep getting all the workouts in, I'll be happy.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
So, just like last week I wasn't able to do squats until Sunday, that means I do chest on Monday to give my back and legs a rest until I do Deadlifts, which will probably be tomorrow , as we're starting our weekly 6:30am practice for hockey on Thursday.
This morning:
Bench Press
10@135
10@225
6@315
5@335
3@355
2@375
1@405
- completed a couple more reps between 315 and 375. 375 and 405 went up much easier this time around, once again, when I break out the bench shirt I'll be crushing these.
Pec Deck
15@255
15@255
10@275
10@275
Cardio
30 Minutes on the recumbant bike.... gotta keep those legs from tightening up!
Energy Level: 8/10 - Felt real good this morning, maybe my body is finally adjusting to the morning workouts?
Workout Rating: B+, I'm not giving myself an A or A+ until I can get 415+ with ease.
Post Workout Musings: Unfortunately, due to scheduling conflicts my routine keeps on seeing adjustments, I guess that's just the way it is when you're a busy person, as long as I keep getting all the workouts in, I'll be happy.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
CJPopovich
Active member
Nice progress. Soon 405 will just be another step... what's the body weight at these days?
Big Poppa S
Active member
Thanks CPOP, that's what I'm figuring... the way things are progressing 405 will just be another regular old set soon.
The weight is hovering around 269 when I get up in the mornings and around 274 by the time I'm hitting bed, not too bad if I do say so myself.
It was deadlift day this morning I'll be rotating rack pulls back in next week and keeping such a rotation until the last few weeks of my preparation.
This morning:
Deadlifts
10@135
10@225
10@315
5@405
3@455
2@495
1@545
- 545 wasn't too bad this week, it was slow but it was steady, can't wait until I get my new belt in as the one I'm using right now "cuts me off" from getting into the propr DL position and digs into my body badly (all sorts of bruising)
Cable Pulldowns
V-Grip
15@180
12@200
10@220
10@240
Cardio
20 Minutes on the recumbant bike.... ran out of time to do any more. Tire Flipping tomorrow will be more than enough cardio.
Energy Level: 8/10 - Had a workout partner this morning so there was a little extra motivation to do well.
Workout Rating: B, Yeah, I'm happy with 545 going up steady, but it's still 60 more pounds to get to where I want to be. Don't worry I'll be getting there for sure.
Post Workout Musings: Good workout this morning and (hopefully) I'll have a good day at work. After my regular job I have to go work at the Hockey Skills Training Centre so it's going to be a long day...
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Tire flipping was out this morning as I was quite sore and it was only 5 degrees when I got up this morning, not good to be heavy lifting in, would just be asking for an injury. So I countinued with the regular schedule and got right into the volume workouts
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
10@185/ 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@95 / 10@40 / 10@50 / 10@45
10@95 / 10@45 / 10@50 / 10@50
10@95 / 10@50/ 10@60/ 10@50
Cardio
30 minutes on the recumbant bike, mountains, level 15
Energy Level: 8/10 - Another top-notch workout!
Workout Rating: A+, Awesome pump, in both the shoulders and biceps, some vascularity is starting to return as well.
Post Workout Musings: These workouts are a little bit of cardio as well, I get a great sweat going!
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
10@185/ 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's
10@205 / 10@35 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@95 / 10@40 / 10@50 / 10@45
10@95 / 10@45 / 10@50 / 10@50
10@95 / 10@50/ 10@60/ 10@50
Cardio
30 minutes on the recumbant bike, mountains, level 15
Energy Level: 8/10 - Another top-notch workout!
Workout Rating: A+, Awesome pump, in both the shoulders and biceps, some vascularity is starting to return as well.
Post Workout Musings: These workouts are a little bit of cardio as well, I get a great sweat going!
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
This morning
MORE VOLUME...... it's funny, these workouts don't seem like that much, but they are killer! I get so much blood pumping through the muscles that they literally feel like they're going to explode. I'm a true believer that this is a major aspect of hypertrophy as the blood flow is assisting in stretching out the muscle fibers as well as providing the muscle with an abundance of nutrients for it's recovery.
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345
Cardio
None, I was wiped out and have a busy weekend coming up
Energy Level: 9/10 - nuff said!
Workout Rating: A,+, like I said, KILLER!
Post Workout Musings: Big preseasin tournament this weekend plus a leg session tomorrow morning with the natural Olympia competitor at the gym!
Macros:
Calories: ~ 2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
MORE VOLUME...... it's funny, these workouts don't seem like that much, but they are killer! I get so much blood pumping through the muscles that they literally feel like they're going to explode. I'm a true believer that this is a major aspect of hypertrophy as the blood flow is assisting in stretching out the muscle fibers as well as providing the muscle with an abundance of nutrients for it's recovery.
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345
Cardio
None, I was wiped out and have a busy weekend coming up
Energy Level: 9/10 - nuff said!
Workout Rating: A,+, like I said, KILLER!
Post Workout Musings: Big preseasin tournament this weekend plus a leg session tomorrow morning with the natural Olympia competitor at the gym!
Macros:
Calories: ~ 2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Millennium 1
Well-known member
Great session Steve! I love the volume training myself.
Good luck in the tourney and with the new lifting partner. have a great weekend!
Good luck in the tourney and with the new lifting partner. have a great weekend!
Big Poppa S
Active member
Satuday morning
So I was actually at the gym as soon as it opened on Sat. morning. I had to coach a game at 11:30 and then go to work at the training centre by 1:30 (until 5:30) so I wouldn't have had time to workout otherwise, the workout went real good, it was great to have someone pushing me to do better.
Sunday morning:
Squats
10@135
10@225
7@315
6@365
4@405
3@455
1@495 - should be getting this for a couple soon.
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
- was feeling good, went real heavy, I'm gonna be hurting today and tomorrow
Cardio
30 minutes on the recumbant bike to (hopefully) push some of the lactic acid out of the legs.
Energy Level: 9/10 - I was pumped for the workout and my numbers show it.
Workout Rating: A, I can't really complain, I was able to up the reps on a number of my sets, so I'm definitely seeing some progress.
Post Workout Musings: It's funny, not only am I working on getting stronger, but as I've mentioned before I'm leaning up a hell of a lot, I just noticed my legs in the mirror the other day and the seperation is as deep or deeper than it's ever been before. I've definitely never had this much seperation at this high of weight.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
So I was actually at the gym as soon as it opened on Sat. morning. I had to coach a game at 11:30 and then go to work at the training centre by 1:30 (until 5:30) so I wouldn't have had time to workout otherwise, the workout went real good, it was great to have someone pushing me to do better.
Sunday morning:
Squats
10@135
10@225
7@315
6@365
4@405
3@455
1@495 - should be getting this for a couple soon.
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
- was feeling good, went real heavy, I'm gonna be hurting today and tomorrow
Cardio
30 minutes on the recumbant bike to (hopefully) push some of the lactic acid out of the legs.
Energy Level: 9/10 - I was pumped for the workout and my numbers show it.
Workout Rating: A, I can't really complain, I was able to up the reps on a number of my sets, so I'm definitely seeing some progress.
Post Workout Musings: It's funny, not only am I working on getting stronger, but as I've mentioned before I'm leaning up a hell of a lot, I just noticed my legs in the mirror the other day and the seperation is as deep or deeper than it's ever been before. I've definitely never had this much seperation at this high of weight.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Sunday morning
Sunday was a day for deadlifts, I originally wanted to work on rack pulls, but there were a couple dudes in the power rack doing squats and when I asked them how many sets they had left they said they would be using it for "... at least 20 more minutes." That ended up being 3 sets, with about 15 minutes of talking. Regardless, I did full deads until they left and then did more rack pulls!
This morning:
Deadlifts
10@135
10@225
10@315
5@405
3@455
2@495
1@545 - was actually quite easy this time.
Rack Pulls
5@405
5@495
3@545
1@585 - was also quite easy!
Cable Pulldowns
V-Grip
15@180
12@200
10@220
10@240
Cardio
Ran out of time, had to rush off to coach.
Energy Level: 7/10 - I didn't have a ton of energy going into the workout, but it ended up being a really good one.
Workout Rating: B, Progress is coming along, although my maxes haven't gone up alot lately, my heaviest reps are slowly getting easier so I see more improvement coming.
Post Workout Musings: This was a crazy busy long weekend, with workouts, coaching 4 games in 3 days, Holiday suppers with friends, and working at the training centre. Needless to say, I am wiped out. I'm glad this is a short work week for us, I don't know if I could take a full one.
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Sunday was a day for deadlifts, I originally wanted to work on rack pulls, but there were a couple dudes in the power rack doing squats and when I asked them how many sets they had left they said they would be using it for "... at least 20 more minutes." That ended up being 3 sets, with about 15 minutes of talking. Regardless, I did full deads until they left and then did more rack pulls!
This morning:
Deadlifts
10@135
10@225
10@315
5@405
3@455
2@495
1@545 - was actually quite easy this time.
Rack Pulls
5@405
5@495
3@545
1@585 - was also quite easy!
Cable Pulldowns
V-Grip
15@180
12@200
10@220
10@240
Cardio
Ran out of time, had to rush off to coach.
Energy Level: 7/10 - I didn't have a ton of energy going into the workout, but it ended up being a really good one.
Workout Rating: B, Progress is coming along, although my maxes haven't gone up alot lately, my heaviest reps are slowly getting easier so I see more improvement coming.
Post Workout Musings: This was a crazy busy long weekend, with workouts, coaching 4 games in 3 days, Holiday suppers with friends, and working at the training centre. Needless to say, I am wiped out. I'm glad this is a short work week for us, I don't know if I could take a full one.
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Monday morning
So like I said in my last post, the very busy weekend that just ended has me a little lethargic and tired out. However, with the weeks flying by and the meet looming closer and closer, I don't have the option of not hitting the gym. So even though I was wiped out this morning I still went and did bench.
This morning:
Bench Press
10@135
10@225
7@315
5@345
3@365
2@395
1@415 - this one was a struggle and probably wouldn't have counted in an official meet, but I still got it up so there's definitlely some potential there.
Pec Deck
15@255
12@275
10@275
20@205
Cardio
30 Minutes on the stepper.... oh yeah, I sweated like a motherf***er!
Energy Level: 6.5/10 - I shot out of bed no problem, but I just couldn't seem to amass any energy.
Workout Rating: B+, progress is coming along, and I'm definitely happy considering my energy levels.
Post Workout Musings: The heavy days have been going quite well, but I must admit I'm excited about doing one of the volume workouts tomorrow!
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
So like I said in my last post, the very busy weekend that just ended has me a little lethargic and tired out. However, with the weeks flying by and the meet looming closer and closer, I don't have the option of not hitting the gym. So even though I was wiped out this morning I still went and did bench.
This morning:
Bench Press
10@135
10@225
7@315
5@345
3@365
2@395
1@415 - this one was a struggle and probably wouldn't have counted in an official meet, but I still got it up so there's definitlely some potential there.
Pec Deck
15@255
12@275
10@275
20@205
Cardio
30 Minutes on the stepper.... oh yeah, I sweated like a motherf***er!
Energy Level: 6.5/10 - I shot out of bed no problem, but I just couldn't seem to amass any energy.
Workout Rating: B+, progress is coming along, and I'm definitely happy considering my energy levels.
Post Workout Musings: The heavy days have been going quite well, but I must admit I'm excited about doing one of the volume workouts tomorrow!
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
Wed morning
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345
Cardio
20 minutes on the x-trainer, random hill setting, level 6
Energy Level: 6/10 - played hockey last night didn't get home until 12:30, didn't go to bed until 1:30
Workout Rating: B,+, I was kinda dragging my a$$, but still was able to match my previous volume workout so that's pretty good
Post Workout Musings: Was really, tired this morning, goo thing tomorrow morning is hockey practice and my scheduled day off!
Macros:
Calories: ~ 2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
This morning:
Giant Set: Cable Rows ss w/ Widegrip Pulldowns ss w/ DB Rows (single arm)
10@200 / 10@200 / 10@100
10@220 / 10@220 / 10@100
10@240 / 10@240 / 10@100
DB Skullcrushers ss w/ Bench Dips ss w/ Cable Pressdowns
10@45's / 20@BW / 10@180
10@45's / 15@BW / 10@180
10@45's / 10@BW / 10@180
Hamstring Curls ss w/ Stiff leg DL's ss w/ Standing Calf Press
12@100 / 12@135 / 20@315
10@110 / 10@185 / 15@330
10@120 / 10@225 / 12@345
Cardio
20 minutes on the x-trainer, random hill setting, level 6
Energy Level: 6/10 - played hockey last night didn't get home until 12:30, didn't go to bed until 1:30
Workout Rating: B,+, I was kinda dragging my a$$, but still was able to match my previous volume workout so that's pretty good
Post Workout Musings: Was really, tired this morning, goo thing tomorrow morning is hockey practice and my scheduled day off!
Macros:
Calories: ~ 2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
3 CRE-02
Big Poppa S
Active member
No workout this morning, just hockey practice. No workout this afternoon either, just work all day, go home, turn around and go to my second job from 5:30 to 10:30. :sad:
P.S. I'm tired!
P.S. I'm tired!
Big Poppa S
Active member
Friday Morning
Friday morning and it's good to be alive! I actually woke up in a positive mood today for some reason. I guess my body is finally adjusted to the early mornings and they're not bothering me anymore.
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
15@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@35 / 10@80's
10@205 / 10@40 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@35/ 10@50/ 16@35
Cardio
20 minutes on the treadmill, 6% incline, 4.0 MPH
20 minutes on the recumbant bike, random hills setting, level 15
Energy Level: 8/10 - Felt just great this morning!
Workout Rating: A+, Once again it was an awesome volume workout! Did a few more reps at lower weights on biceps to ensure that the pump I received was "skin-bursting".... and it was!
Post Workout Musings: Things are going well....
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02 - check it out, I've upped it to 4 tabs, this will be done for all workouts with the exception of legs where I'll be upping it to 5 tabs! :afro:
Friday morning and it's good to be alive! I actually woke up in a positive mood today for some reason. I guess my body is finally adjusted to the early mornings and they're not bothering me anymore.
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
15@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@35 / 10@80's
10@205 / 10@40 / 10@35 / 10@80's
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@35/ 10@50/ 16@35
Cardio
20 minutes on the treadmill, 6% incline, 4.0 MPH
20 minutes on the recumbant bike, random hills setting, level 15
Energy Level: 8/10 - Felt just great this morning!
Workout Rating: A+, Once again it was an awesome volume workout! Did a few more reps at lower weights on biceps to ensure that the pump I received was "skin-bursting".... and it was!
Post Workout Musings: Things are going well....
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02 - check it out, I've upped it to 4 tabs, this will be done for all workouts with the exception of legs where I'll be upping it to 5 tabs! :afro:
Big Poppa S
Active member
See above section re: skin-bursting pumps in biceps... , seriously though we'll see after I get a few workouts in on 4 (and a couple leg days in at 5) and then I'll be able to give a more accurate review on the differences/improvements/etc.
Big Poppa S
Active member
Saturday afternoon
Was able to get a leg workout in between working and coaching on Saturday. However, since I had just come from work (i.e. on my feet for just over 4 hours) I wasn't feeling totally prepared, plus my training partner wasn't able to make it.
Sunday morning:
Squats
10@135
10@225
5@315
3@405
3@455
1@495
1@515 - wasn't quite deep enough for a competition lift but it's getting close, this was also without the suit.
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
Cardio
ran out of time, wasn't able to do cardio.
Energy Level: 6/10 - Although tired I was still able to get some decent numbers a get all the way through the workout.
Workout Rating: B+, Although the numbers were okay, I just didn't feel "into it" as I normally would.
Post Workout Musings: Progress is coming, I think I'll starting up with the suit/shirt this week or next....
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
Was able to get a leg workout in between working and coaching on Saturday. However, since I had just come from work (i.e. on my feet for just over 4 hours) I wasn't feeling totally prepared, plus my training partner wasn't able to make it.
Sunday morning:
Squats
10@135
10@225
5@315
3@405
3@455
1@495
1@515 - wasn't quite deep enough for a competition lift but it's getting close, this was also without the suit.
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
Cardio
ran out of time, wasn't able to do cardio.
Energy Level: 6/10 - Although tired I was still able to get some decent numbers a get all the way through the workout.
Workout Rating: B+, Although the numbers were okay, I just didn't feel "into it" as I normally would.
Post Workout Musings: Progress is coming, I think I'll starting up with the suit/shirt this week or next....
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
Big Poppa S
Active member
Monday morning
Woke up rather refreshed today, which was a surprise since I was so hung over yesterday..... yep, I went out and went out hard on Saturday night. A guy just has to cut loose every once and a while.
This morning:
Rack Pulls
10@135
10@225
10@315
5@405
3@495
1@545
1@585 - aint' no thing but a chicken wing!
Cable Pulldowns
V-Grip
15@180
12@200
10@220
10@240
Cardio
30 minutes on the recumbant bike, random hills setting, level 15
Energy Level: 9/10 - Felt quite refreshed (surprising0 and ready to go this morning.
Workout Rating: A, Not too bad, once I get 585 from the floor (soon?) I'll be really happy.
Post Workout Musings: this was a good start to the week, I can't wait to get ahold of the suit and shirt and really start pushing the weights! Should be happening soon.
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - I figured 5 worked good for legs so why not for deadlifts too? "D
Woke up rather refreshed today, which was a surprise since I was so hung over yesterday..... yep, I went out and went out hard on Saturday night. A guy just has to cut loose every once and a while.
This morning:
Rack Pulls
10@135
10@225
10@315
5@405
3@495
1@545
1@585 - aint' no thing but a chicken wing!
Cable Pulldowns
V-Grip
15@180
12@200
10@220
10@240
Cardio
30 minutes on the recumbant bike, random hills setting, level 15
Energy Level: 9/10 - Felt quite refreshed (surprising0 and ready to go this morning.
Workout Rating: A, Not too bad, once I get 585 from the floor (soon?) I'll be really happy.
Post Workout Musings: this was a good start to the week, I can't wait to get ahold of the suit and shirt and really start pushing the weights! Should be happening soon.
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - I figured 5 worked good for legs so why not for deadlifts too? "D
Big Poppa S
Active member
Tuesday morning
It was bench day and I was actually feeling quite good going into it. I was hoping that the gym owner had brought the bench shirt for me but it wasn't there so I went RAW again.
This morning:
Bench Press
10@135
10@225
8@315
5@345
3@365
2@395
2@415 - w/ 2 boards...... haven't done any board work lately
Pec Deck
12@275
10@275
10@275
10@275
Cardio
30 Minutes on the x-trainer, random hill setting, level 6
Energy Level: 8/10 - Was pretty good this morning, might have been because I had a Rockstar "Burner" on the way to the gym .
Workout Rating: A, The 415 was actually quite tough even with the boards, but I'm not worrying I have all confidence that when I start using the shirt I'll be up around 450 - 460.
Post Workout Musings: Busy day, I have to work all day, then head over to my second job for a couple hours and then head straight to the rink to play hockey. I'll be getting in a little later than normal and then back up by 5:30am for tomorrow's volume workout (that's going to be a tough one)
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - yep I must be an addict, on my big bench day I went with 5 again!
It was bench day and I was actually feeling quite good going into it. I was hoping that the gym owner had brought the bench shirt for me but it wasn't there so I went RAW again.
This morning:
Bench Press
10@135
10@225
8@315
5@345
3@365
2@395
2@415 - w/ 2 boards...... haven't done any board work lately
Pec Deck
12@275
10@275
10@275
10@275
Cardio
30 Minutes on the x-trainer, random hill setting, level 6
Energy Level: 8/10 - Was pretty good this morning, might have been because I had a Rockstar "Burner" on the way to the gym
.Workout Rating: A, The 415 was actually quite tough even with the boards, but I'm not worrying I have all confidence that when I start using the shirt I'll be up around 450 - 460.
Post Workout Musings: Busy day, I have to work all day, then head over to my second job for a couple hours and then head straight to the rink to play hockey. I'll be getting in a little later than normal and then back up by 5:30am for tomorrow's volume workout (that's going to be a tough one)
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02 - yep I must be an addict, on my big bench day I went with 5 again!
Big Poppa S
Active member
Didn't have much energy to do anything this morning as I was still sore/tired from my late hockey game last night...... I am definitely not in hockey shape yet and I'm feeling very "heavy" on the ice. A couple more games and I should be just fine. it didn't help that we only had 3 defence for the game either.
On another note I think I need to find a new job. Although I've only been my current position for around 6 months I've started to see it trending in the wrong direction. Originally is was supposed to be mostly HR but is slowly moving towards more and more payroll-related activities (about 85% of my time now). If I liked numbers I would have taken finance or accounting but I didn't I tool HR in school. I'm still weighing my options before making a decision...... besides I don't even know what I want to be when I grow up!.......
On another note I think I need to find a new job. Although I've only been my current position for around 6 months I've started to see it trending in the wrong direction. Originally is was supposed to be mostly HR but is slowly moving towards more and more payroll-related activities (about 85% of my time now). If I liked numbers I would have taken finance or accounting but I didn't I tool HR in school. I'm still weighing my options before making a decision...... besides I don't even know what I want to be when I grow up!.......
CJPopovich
Active member
What shirt are you using? Nice 2 board, I think you should be looking at 500+ once in a shirt. I'm being conservative too. At my best I was getting about 250 out of a shirt.
Big Poppa S
Active member
The shirt is an old Inzer (I'm not quite sure which model - but it looks like a High Performance HD Blast), it's just a tad too big, but I don't have funds to purchase my own so I have to borrow that one, beggar's can't be choosers...
The squat suit is an old Inzer Hardcore (also a tad too big) it's also borrowed (see above regarding $$$).
I'm still waiting for my friggin' wraps and belt to arrive, I'm going to have to contact Inzer if they don't arrive soon!
My goals for this meet are as follows:
Squat: 265kg (584.22lbs)
Bench: 230kg (507.06lbs)
Dead: 275kg (606.27)
Total: 770kg (1,697.55lbs)
Bodyweight: 122.47kg (270)
Wilks: 440.671
Then a long deserved break from powerlifting to compete at the local provincial bodybuilding show.
:djparty:
Big Poppa S
Active member
Friday morning
Was able to get my workout in this morning, and after the long week that I've had it was tough to get up and get going for this one. However, my workout partner was able to make it so that helped push me through to the end. The gym owner also dropped off the bench shirt and squat suit for me so now IT'S ON!!! (well, once my Inzer order arrives that is...)
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
12@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@40/ 10@80's
10@205 / 10@40 / 10@40 / 10@80's
- these sets were damn hard!?!?!
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@30/ 10@50/ 16@30
- the pumps from this are always insane...
Cardio
30 minutes on the X-trainer, random hills setting, level 8.
Energy Level: 6/10 - Had nothing in the tank but pushed through to the end
Workout Rating: C+, Although the pumps were good and I finished the workout I just didn't feel great about it, my lack of energy is definitley affecting me.
Post Workout Musings: I think I'm going to look into purchasing a small eliptical trainer for at home. I'm struggling to get my workouts not to mention getting extra cardio in. We'll see, if I can find anything for under $500 I might just have to pull the trigger...
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02
Was able to get my workout in this morning, and after the long week that I've had it was tough to get up and get going for this one. However, my workout partner was able to make it so that helped push me through to the end. The gym owner also dropped off the bench shirt and squat suit for me so now IT'S ON!!! (well, once my Inzer order arrives that is...)
This morning:
Giant Set: Shoulder Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ Incline DB Press
12@135/ 10@35 / 10@35 / 10@80's
10@185 / 10@40 / 10@40/ 10@80's
10@205 / 10@40 / 10@40 / 10@80's
- these sets were damn hard!?!?!
Giant Set: BB Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
12@95 / 10@50 / 10@50 / 10@50
10@95 / 14@40 / 10@50 / 14@40
10@95 / 16@30/ 10@50/ 16@30
- the pumps from this are always insane...
Cardio
30 minutes on the X-trainer, random hills setting, level 8.
Energy Level: 6/10 - Had nothing in the tank but pushed through to the end
Workout Rating: C+, Although the pumps were good and I finished the workout I just didn't feel great about it, my lack of energy is definitley affecting me.
Post Workout Musings: I think I'm going to look into purchasing a small eliptical trainer for at home. I'm struggling to get my workouts not to mention getting extra cardio in. We'll see, if I can find anything for under $500 I might just have to pull the trigger...
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02
Big Poppa S
Active member
Saturday
As per the usual schedule Saturday was Squat day. I was actually quite pumped about because the gym owner had brought the equipment I needed in (suit, shirt) so I was pumped to start putting them to use. Unfortunately I wasn't able to put it to full use.... read below!
Sunday morning:
Squats
10@135
10@225
8@315
1@405 - so I was actually all geared up for this one, suit, belt, wraps..... went down for my first rep and POOF!! Damn, belt exploded!?!?! Ripped right in half! Of course, there isn't another belt at the gym that fits me either!
3@405 - suit, wraps, no belt
1@455 - suit, wraps, no belt
1@495 - suit, wraps, no belt
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
Cardio
30 minutes on the recumbant bike (to push any lactic acid out of the legs), mountain setting, level 15
Energy Level: 9/10 - Going in I was totally pumped up for the day, as soon as the belt broke I was totally rattled, I tried to regroup but it was difficult.
Workout Rating: C+, The workout was okay, I was just rather disappointed with the whole situation.
Post Workout Musings: I'll have to see if I can borrow a belt until mine arrives.... can't afford to be taking time off now.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
As per the usual schedule Saturday was Squat day. I was actually quite pumped about because the gym owner had brought the equipment I needed in (suit, shirt) so I was pumped to start putting them to use. Unfortunately I wasn't able to put it to full use.... read below!
Sunday morning:
Squats
10@135
10@225
8@315
1@405 - so I was actually all geared up for this one, suit, belt, wraps..... went down for my first rep and POOF!! Damn, belt exploded!?!?! Ripped right in half! Of course, there isn't another belt at the gym that fits me either!
3@405 - suit, wraps, no belt
1@455 - suit, wraps, no belt
1@495 - suit, wraps, no belt
Leg Press
10@450
10@540
10@630
10@720
10@810
10@900
Cardio
30 minutes on the recumbant bike (to push any lactic acid out of the legs), mountain setting, level 15
Energy Level: 9/10 - Going in I was totally pumped up for the day, as soon as the belt broke I was totally rattled, I tried to regroup but it was difficult.
Workout Rating: C+, The workout was okay, I was just rather disappointed with the whole situation.
Post Workout Musings: I'll have to see if I can borrow a belt until mine arrives.... can't afford to be taking time off now.
Macros:
Calories: ~2500
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
Big Poppa S
Active member
Monday morning
Used the "Trap bar" as I had lower back soreness and didn't have a belt to use.
This morning:
Trap Bar Deadlifts
10@170
10@260
10@350
5@440
1@530
X@580 - failure due to sore back.
Cable Pulldowns
V-Grip
10@190
10@210
10@230
10@250
Cardio
30 minutes on the X-trainer, random hills setting, level 8
Energy Level: 7.5/10 - Good but not great.
Workout Rating: C+, Wasn't overly "into" it or happy with it.
Post Workout Musings: Hopefully my freakin gear arrives soon!
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
Used the "Trap bar" as I had lower back soreness and didn't have a belt to use.
This morning:
Trap Bar Deadlifts
10@170
10@260
10@350
5@440
1@530
X@580 - failure due to sore back.
Cable Pulldowns
V-Grip
10@190
10@210
10@230
10@250
Cardio
30 minutes on the X-trainer, random hills setting, level 8
Energy Level: 7.5/10 - Good but not great.
Workout Rating: C+, Wasn't overly "into" it or happy with it.
Post Workout Musings: Hopefully my freakin gear arrives soon!
Macros:
Calories: ~2500.
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
5 CRE-02
Big Poppa S
Active member
Tuesday morning
So if you've been following the log at all you'd notice that Tuesday has strictly been my bench press day. However, now that I have the bench shirt I decided to move bench presses to Saturday, because the shirt takes so much time to get on/off/adjust, that I couldn't possible to all that I wanted to do in under 45 minutes. So in it's place we did shoulders/chest/biceps volume this morning, with a couple changes to keep it interesting.
This morning:
Giant Set: Barbell Incline Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ DB Shoulder Press
10@135/ 10@35 / 10@35 / 10@60's
10@205 / 10@40 / 10@40/ 10@60's
10@255 / 10@40 / 10@40 / 10@60's
Giant Set: EZ Bar Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@115 / 10@50 / 10@50 / 10@50
10@115 / 14@40 / 10@50 / 14@40
10@115 / 16@30/ 10@50/ 16@30
Cardio
30 minutes on the X-trainer, random hills setting, level 8.
Energy Level: 8/10 - Had a sugar-free Rockstar on my way to the gym
Workout Rating: B+, The change was good but was also quite challenging so I think it did it's purpose.
Post Workout Musings: A few little changes right now is just what the "doctor ordered" to keep the muscles guessing and the workouts fresh!
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02
So if you've been following the log at all you'd notice that Tuesday has strictly been my bench press day. However, now that I have the bench shirt I decided to move bench presses to Saturday, because the shirt takes so much time to get on/off/adjust, that I couldn't possible to all that I wanted to do in under 45 minutes. So in it's place we did shoulders/chest/biceps volume this morning, with a couple changes to keep it interesting.
This morning:
Giant Set: Barbell Incline Press ss w/ Lateral Raise ss w/ Bentover Raise ss w/ DB Shoulder Press
10@135/ 10@35 / 10@35 / 10@60's
10@205 / 10@40 / 10@40/ 10@60's
10@255 / 10@40 / 10@40 / 10@60's
Giant Set: EZ Bar Curls ss w/ Db Curls ss w/ Single Arm Machine Curls ss w/ DB Hammer Curls
10@115 / 10@50 / 10@50 / 10@50
10@115 / 14@40 / 10@50 / 14@40
10@115 / 16@30/ 10@50/ 16@30
Cardio
30 minutes on the X-trainer, random hills setting, level 8.
Energy Level: 8/10 - Had a sugar-free Rockstar on my way to the gym
Workout Rating: B+, The change was good but was also quite challenging so I think it did it's purpose.
Post Workout Musings: A few little changes right now is just what the "doctor ordered" to keep the muscles guessing and the workouts fresh!
Macros:
Calories: ~2500 kcals
Water intake: ~4 litres
Pre-Workout:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02