BPS...the man, the myth....the sponsored athlete!
- Thread starter Big Poppa S
- Start date
Big Poppa S
Active member
Shoulders and triceps - from Friday and Cardio from Saturday...... a bit of the old sauce over the weekend. :saroll:
Log Press - using a 185lbs log (hammergrip inside the log), involves a powerclean to bring it up to my chest and then pressing overhead to full extension before bringing it back down to my chest for each rep.
10@185
10@205
5@225
5@225
10@185
Lateral raise ss w/ Bentover Raise
10@40 / 10@40
10@45 / 10@45
10@50 / 10@50
Cable Lateral Raise ss w/ Upright Dips
20@30 / 20@BW
20@25 / 20@BW
20@25 / 20@BW
- these were damn hard as my chest was still quite stiff and sore from earlier in the week.
Standing DB Press ss w/ Tricep Pressdowns
10@40's / 15@180
10@50's / 12@200
10@60's / 10@200
Cardio - Friday
Did 30 minutes on the X-trainer, random hills setting, level 8.
Cardio - Saturday
Decided to go in and do a cardio only day as I haven't really done that in a long time. I ended up doing 35 minutes on the X-Trainer, random hills, level 8 and then doing 35 minutes on the recumbant bike, random hills, level 10. It was good although I'm really going to have to ramp up the cardio to start seeing the results I want.
Energy Level: 7.0/10, gym is really cold, it's tough to get going.
Workout Rating: B, good but not great, need to get the workouts back ontrack.
Post Workout Musings: the 2 days weren't too bad, however on Saturday night, we had friends over to our apartment for drinks prior to going out to the bar for the night. I ended up drinking way more than I should have, rendering the week's worth of workouts/cardio pretty much useless. 143 kcals per beer, equals around 1700 calories in beer alone not to mention the rum/cokes and jaegerbombs at the bar, and the pub-style platters of deep-fried food that we cooked up at the apartment, oh yeah and a big fat plate of Nacho's, cheese and salsa when we got home! Oh boy, I'm going to be burning that night off for a couple weeks.
Macros:
Calories: ~1,000,000. - not really, but it sure felt that way!
Water intake: ~4 litres..... does beer count? If so, more like 10 litres....
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Log Press - using a 185lbs log (hammergrip inside the log), involves a powerclean to bring it up to my chest and then pressing overhead to full extension before bringing it back down to my chest for each rep.
10@185
10@205
5@225
5@225
10@185
Lateral raise ss w/ Bentover Raise
10@40 / 10@40
10@45 / 10@45
10@50 / 10@50
Cable Lateral Raise ss w/ Upright Dips
20@30 / 20@BW
20@25 / 20@BW
20@25 / 20@BW
- these were damn hard as my chest was still quite stiff and sore from earlier in the week.
Standing DB Press ss w/ Tricep Pressdowns
10@40's / 15@180
10@50's / 12@200
10@60's / 10@200
Cardio - Friday
Did 30 minutes on the X-trainer, random hills setting, level 8.
Cardio - Saturday
Decided to go in and do a cardio only day as I haven't really done that in a long time. I ended up doing 35 minutes on the X-Trainer, random hills, level 8 and then doing 35 minutes on the recumbant bike, random hills, level 10. It was good although I'm really going to have to ramp up the cardio to start seeing the results I want.
Energy Level: 7.0/10, gym is really cold, it's tough to get going.
Workout Rating: B, good but not great, need to get the workouts back ontrack.
Post Workout Musings: the 2 days weren't too bad, however on Saturday night, we had friends over to our apartment for drinks prior to going out to the bar for the night. I ended up drinking way more than I should have, rendering the week's worth of workouts/cardio pretty much useless. 143 kcals per beer, equals around 1700 calories in beer alone not to mention the rum/cokes and jaegerbombs at the bar, and the pub-style platters of deep-fried food that we cooked up at the apartment, oh yeah and a big fat plate of Nacho's, cheese and salsa when we got home! Oh boy, I'm going to be burning that night off for a couple weeks.
Macros:
Calories: ~1,000,000. - not really, but it sure felt that way!
Water intake: ~4 litres..... does beer count? If so, more like 10 litres....
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
Big Poppa S
Active member
Coached last night and then did a quick arm workout and cardio
Drop Set: Seated Machine Curls - Kind of like "running the rack".
3 sets of (no rest inbetween):
10@120
10@110
9@100
9@90
5@80
5@70
5@60
5@50
-174 reps total
Drop Set: Tricep Pressdowns - Kind of like "running the rack".
3 sets of (no rest inbetween):
10@200
10@190
10@180
10@170
10@160
10@150
10@140
10@130
- 240 reps total
Cardio
25 minutes on the X-Trainer, random hills setting, level 8
25 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 8.0/10,
Workout Rating: B+, ridiculous pump in my arms, they're crazy sore today.
Post Workout Musings: A different type of workout than most, just repped and repped and repped. It was a good way to get alot of volume in a short amount of time, I'm trying a number of things to stimulate growth in my Biceps as they are the only bodypart that I see "lagging".
Macros:
Calories: ~2500 - might start to lower this somewhat to induce some weightloss
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Drop Set: Seated Machine Curls - Kind of like "running the rack".
3 sets of (no rest inbetween):
10@120
10@110
9@100
9@90
5@80
5@70
5@60
5@50
-174 reps total
Drop Set: Tricep Pressdowns - Kind of like "running the rack".
3 sets of (no rest inbetween):
10@200
10@190
10@180
10@170
10@160
10@150
10@140
10@130
- 240 reps total
Cardio
25 minutes on the X-Trainer, random hills setting, level 8
25 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 8.0/10,
Workout Rating: B+, ridiculous pump in my arms, they're crazy sore today.
Post Workout Musings: A different type of workout than most, just repped and repped and repped. It was a good way to get alot of volume in a short amount of time, I'm trying a number of things to stimulate growth in my Biceps as they are the only bodypart that I see "lagging".
Macros:
Calories: ~2500 - might start to lower this somewhat to induce some weightloss
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Friday night's workout...
Rack Pulls
10@135
10@225
10@315
10@405
5@495
1@585
1@605
~1@655 - got up to about my knees, just could get it above the knees in order to lock it out.
Pull ups
10@BW - widegrip
10@BW - Hammergrip
10@BW - undergrip
Cable Rows
10@220
10@240
10@260
Cardio
40 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 9.0/10,
Workout Rating: A+,
Post Workout Musings: I was pumped to go heavy with the rack pulls and was quite surprise at how well they went, since I had been out of the gym for almost a week
after doing the rack pulls it didn't take too much to finish off my back, felt great though.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Rack Pulls
10@135
10@225
10@315
10@405
5@495
1@585
1@605
~1@655 - got up to about my knees, just could get it above the knees in order to lock it out.
Pull ups
10@BW - widegrip
10@BW - Hammergrip
10@BW - undergrip
Cable Rows
10@220
10@240
10@260
Cardio
40 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 9.0/10,
Workout Rating: A+,
Post Workout Musings: I was pumped to go heavy with the rack pulls and was quite surprise at how well they went, since I had been out of the gym for almost a week
after doing the rack pulls it didn't take too much to finish off my back, felt great though.Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Saturday's workout
Bench Press
20@135
15@225
10@315
5@365
2@405 - little help on second one
1@415 - little help to get it up off the chest
Incline DB Press
10@80's
10@100's
9@120's
Pec Deck
10@275
10@275
10@275
Cardio
40 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 8.5/10,
Workout Rating: A,
Post Workout Musings: It was a good workout but would've been better if my back and rear delts didn't hurt so much from the night before.... damn rack pulls
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Bench Press
20@135
15@225
10@315
5@365
2@405 - little help on second one
1@415 - little help to get it up off the chest
Incline DB Press
10@80's
10@100's
9@120's
Pec Deck
10@275
10@275
10@275
Cardio
40 minutes on the recumbant bike, random hills setting, level 12
Energy Level: 8.5/10,
Workout Rating: A,
Post Workout Musings: It was a good workout but would've been better if my back and rear delts didn't hurt so much from the night before.... damn rack pulls
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Only had time for a quick Arm routine and some quick cardio last night.
EZ Bar Curls
10@70
10@90
10@115
10@135
Overhead DB Press
10@60
10@80
10@100
DB Curls
10@40
10@50
10@60
10@70 - hammer
15@60 - hammer
20@50 - hammer
Upright Dips
10@BW
10@BW+25
10@BW+45
Single Arm Machine Curls
10@70ea
10@80ea
8@90ea
Tricep Pressdowns
20@180
20@190
20@200
Bosu Ball Pushups - turn 2 bosu balls over so the flat part is facing up. Place them far enough apart so that you can get in the pushup position with your feet at the centre of one ball and your hands towards the edges of the other ball, now balance and do pushups at the same time.
20
15
10
Cardio
20 minutes on the treadmill, level 4 incline, 3.8 MPH
Energy Level: 8/10, decent energy just felt like the whole thing was rushed though.
Workout Rating: B+, nothing special just a regular workout.
Post Workout Musings: I'm trying to incorporate a number of new things in the gym to keep my interest levels up. Without some sort of competition to prepare for in the near future, I sometimes find it hard to stay focused/motivated in the gym.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
EZ Bar Curls
10@70
10@90
10@115
10@135
Overhead DB Press
10@60
10@80
10@100
DB Curls
10@40
10@50
10@60
10@70 - hammer
15@60 - hammer
20@50 - hammer
Upright Dips
10@BW
10@BW+25
10@BW+45
Single Arm Machine Curls
10@70ea
10@80ea
8@90ea
Tricep Pressdowns
20@180
20@190
20@200
Bosu Ball Pushups - turn 2 bosu balls over so the flat part is facing up. Place them far enough apart so that you can get in the pushup position with your feet at the centre of one ball and your hands towards the edges of the other ball, now balance and do pushups at the same time.
20
15
10
Cardio
20 minutes on the treadmill, level 4 incline, 3.8 MPH
Energy Level: 8/10, decent energy just felt like the whole thing was rushed though.
Workout Rating: B+, nothing special just a regular workout.
Post Workout Musings: I'm trying to incorporate a number of new things in the gym to keep my interest levels up. Without some sort of competition to prepare for in the near future, I sometimes find it hard to stay focused/motivated in the gym.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Although my workouts have been a little hit or miss lately, mostly due to the fact that I've been unable to make it in to the gym on a consistent basis, only 2 or 3 times in each of the last 2 weeks, I've set a number of monthly, quarterly and annual goals for myself, so hopefully things will be turning around very soon. Anyway, I was able to get into the gym for a chest workout last night.
Bench PRess
20@135
15@225
10@315
5@335
2@365
1@385
DB Incline Press
12@80's
10@100's
9@120's
Pec Deck
10@275
10@275
10@275
DB Pullovers
10@100
8@100
10@100
Bosu Ball Pushups
10@BW
10@BW
10@BW
Cardio
20 minutes on the Stairclimber, 25 minutes on the X-Trainer, random hills, level 8.
Energy Level: 9/10, Lots of energy, really good workout.
Workout Rating: A, Was actually a really good workout, I had an insane pump going on in my upper body.
Post Workout Musings: I'm quite happy with that workout, the pump and volume were great and the 385 single on bench was actually quite strict as per competition rules.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Bench PRess
20@135
15@225
10@315
5@335
2@365
1@385
DB Incline Press
12@80's
10@100's
9@120's
Pec Deck
10@275
10@275
10@275
DB Pullovers
10@100
8@100
10@100
Bosu Ball Pushups
10@BW
10@BW
10@BW
Cardio
20 minutes on the Stairclimber, 25 minutes on the X-Trainer, random hills, level 8.
Energy Level: 9/10, Lots of energy, really good workout.
Workout Rating: A, Was actually a really good workout, I had an insane pump going on in my upper body.
Post Workout Musings: I'm quite happy with that workout, the pump and volume were great and the 385 single on bench was actually quite strict as per competition rules.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
I made my way through the snow storm we were having yesterday so that I could get to the gym, I actually didn't find it too bad outside but most of the city was shut down, good thing the owner of my gym was staying open for us hardcore committed people!
Deadlifts
10@135
10@225
10@315
5@405
2@495
X@585 - failed at knee height.
Pullups
10@BW widegrip
10@BW hammergrip
10@BW undergrip
Cable Rows
10@220
10@240
10@260
Pulldowns
10@200 widegrip
10@220 undergrip
10@240 hammergrip
DB Rows
10ea@100
10ea@120
Cardio
20 minutes on the Stairclimber, 25 minutes on the recumbant bike, mountain climbing setting, level 12.
Energy Level: 8/10, Good energy but was alittle sore from previous workouts.
Workout Rating: B+, pretty decent workout I was just a little frustrated at not getting the 585 single, if I would have had a competition bar and plates I would have got it for sure, our bar at the gym bends so much that you have to pull around 3 inches before the weights leave the ground.
Post Workout Musings: No worries, it was still a good workout and I can't be too mad at the deadlift as I haven't done full deads for a few weeks.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Deadlifts
10@135
10@225
10@315
5@405
2@495
X@585 - failed at knee height.
Pullups
10@BW widegrip
10@BW hammergrip
10@BW undergrip
Cable Rows
10@220
10@240
10@260
Pulldowns
10@200 widegrip
10@220 undergrip
10@240 hammergrip
DB Rows
10ea@100
10ea@120
Cardio
20 minutes on the Stairclimber, 25 minutes on the recumbant bike, mountain climbing setting, level 12.
Energy Level: 8/10, Good energy but was alittle sore from previous workouts.
Workout Rating: B+, pretty decent workout I was just a little frustrated at not getting the 585 single, if I would have had a competition bar and plates I would have got it for sure, our bar at the gym bends so much that you have to pull around 3 inches before the weights leave the ground.
Post Workout Musings: No worries, it was still a good workout and I can't be too mad at the deadlift as I haven't done full deads for a few weeks.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
No workout yesterday, I was just way too tired. However, I'm going to try to get into the gym before my hockey game tonight and get a little bit of a workout routine in.
After suggesting this to a number of people I'm finally going to take some of my own advice. For a long time when people ask me about training for athletes or for physical/cardiovascular fitness I've often espoused the benefits of a "Crossfit" style of training, in fact I've put my GF on this type of training and she's making more progress than she did in 3 years of regular "bodybuilding" style training. As such I'm ging to incorporate this into my "Powerbuilding" routine. I'll post the exact routine in a day or two when I have it completely finalized. But basically it's going to be similar to this:
Mon: Power Day - Deadlifts, Bench Press, Barbell Curls, LISS cardio
Tues: Crossfit Day - haven't structured these yet.
Wed: REST
Thurs: Power Day - Squats, Incline Bench Press, SkullKrushers, LISS cardio
Fri: Crossfit Day - haven't structured these yet.
Sat: Any body part that I don't think had enough work during the week, Abs?, HITT cardio
Sun: REST
By all means, please give your input regarding the above, there are no stupid questions or comments.
After suggesting this to a number of people I'm finally going to take some of my own advice. For a long time when people ask me about training for athletes or for physical/cardiovascular fitness I've often espoused the benefits of a "Crossfit" style of training, in fact I've put my GF on this type of training and she's making more progress than she did in 3 years of regular "bodybuilding" style training. As such I'm ging to incorporate this into my "Powerbuilding" routine. I'll post the exact routine in a day or two when I have it completely finalized. But basically it's going to be similar to this:
Mon: Power Day - Deadlifts, Bench Press, Barbell Curls, LISS cardio
Tues: Crossfit Day - haven't structured these yet.
Wed: REST
Thurs: Power Day - Squats, Incline Bench Press, SkullKrushers, LISS cardio
Fri: Crossfit Day - haven't structured these yet.
Sat: Any body part that I don't think had enough work during the week, Abs?, HITT cardio
Sun: REST
By all means, please give your input regarding the above, there are no stupid questions or comments.
Big Poppa S
Active member
I totally agree, it's all about taking an idea, adjusting it, and making it your own.... believe me, I wasn't the first person to think of "Powerbuilding" but I incorporate certain ideas with my own and make my own style, this is going to be just like that.
P.S. I'm a monster in the making.... just don't tell anyone
CTDeuce
MST Reppin Hard!
Big Poppa S
Active member
First Crossfit-Style Training
As the title says Friday was my first attempt in adding a Crossfit-style training day to my powerbuilding routine. It actually went pretty damn good and had me sucking air quickly, I don't think I've sweated like that from a workout in a very long time.
Keep in mind the exercises below are done immediately after each other with no rest inbetween. After performing all exercises I took roughly 1-1.5 minutes rest before starting up again. I didn't have sets or reps planned out in my head I just was doing as many reps as I could each set and did as many sets as I could in 30 minutes, so the workout was based more off of time than sets or reps.
Chin-ups
10
10
10
9
9
7
7
Overhead Push Press - @115lbs
12
12
10
10
10
9
9
Atlas Stone Squat - 135lbs stone held in front of the body
10
10
10
10
9
9
9
Bench Jumps - simply jumping up onto a bench, jumping down and repeating
10
10
10
10
10
10
9
DB Pushups
10
10
10
10
10
10
10
Crunches
10
10
10
10
10
10
10
Cardio
20 minutes on the recumbant bike, mountain climb setting, level 12, I was wiped so this was the best I could do.
Energy Level: 9/10, I was pumped up for the change in workout.
Workout Rating: A+, This workout was pretty awesome, it took my body to the limit and gave me an awesome workout.
Post Workout Musings: I think the first attempt at incorporating this into the workout routine was a resounding success. I'm interested to see how 2 days of this style training will go with 2 days of powerlifting training, but you never know until you try.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
As the title says Friday was my first attempt in adding a Crossfit-style training day to my powerbuilding routine. It actually went pretty damn good and had me sucking air quickly, I don't think I've sweated like that from a workout in a very long time.
Keep in mind the exercises below are done immediately after each other with no rest inbetween. After performing all exercises I took roughly 1-1.5 minutes rest before starting up again. I didn't have sets or reps planned out in my head I just was doing as many reps as I could each set and did as many sets as I could in 30 minutes, so the workout was based more off of time than sets or reps.
Chin-ups
10
10
10
9
9
7
7
Overhead Push Press - @115lbs
12
12
10
10
10
9
9
Atlas Stone Squat - 135lbs stone held in front of the body
10
10
10
10
9
9
9
Bench Jumps - simply jumping up onto a bench, jumping down and repeating
10
10
10
10
10
10
9
DB Pushups
10
10
10
10
10
10
10
Crunches
10
10
10
10
10
10
10
Cardio
20 minutes on the recumbant bike, mountain climb setting, level 12, I was wiped so this was the best I could do.
Energy Level: 9/10, I was pumped up for the change in workout.
Workout Rating: A+, This workout was pretty awesome, it took my body to the limit and gave me an awesome workout.
Post Workout Musings: I think the first attempt at incorporating this into the workout routine was a resounding success. I'm interested to see how 2 days of this style training will go with 2 days of powerlifting training, but you never know until you try.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Saturday morning
Just did HIIT on the bike for 30 minutes, 1 minute sprints with 1 minute inbetween.
Just did HIIT on the bike for 30 minutes, 1 minute sprints with 1 minute inbetween.
Big Poppa S
Active member
Tonight after work we have a practice for the team I coach, it's regularly our game night but since we're in playoffs (provincial and league) our schedule has been mixed around a little, the ice time is already paid for so we might as well use it. It's only an hour and will be a light practice as we have a huge provincial game tomorrow night, so I should have no problem getting into the gym after it for my power workout. I'll be doing bench press, rack pulls and barbell curls tonight with some LISS cardio. Can't wait!
Big Poppa S
Active member
Monday night
A bit late in posting this but this was my power workout from Monday night.
Bench Press
20@135
15@225
10@315
5@335
4@365
2@385
1@405
Rack Pulls
10@135
10@225
10@315
8@405
5@495
1@585
Barbell Curls
10@65
10@95
10@115
10@135
Cardio
No cardio, ran out of time.
Energy Level: 7/10, didn't get to the gym until around 8:30 so I was already tired out from the day.
Workout Rating: B+, A decent workout.
Post Workout Musings: I'll probably rotate between deads and bench for the starting exercise each week, but other than that it was a pretty solid night.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
A bit late in posting this but this was my power workout from Monday night.
Bench Press
20@135
15@225
10@315
5@335
4@365
2@385
1@405
Rack Pulls
10@135
10@225
10@315
8@405
5@495
1@585
Barbell Curls
10@65
10@95
10@115
10@135
Cardio
No cardio, ran out of time.
Energy Level: 7/10, didn't get to the gym until around 8:30 so I was already tired out from the day.
Workout Rating: B+, A decent workout.
Post Workout Musings: I'll probably rotate between deads and bench for the starting exercise each week, but other than that it was a pretty solid night.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Tuesday Night
I was unable to get to the gym after our game last night, the kids won and qualified for Provincial championships, however since it was a Provincial game it was a 45 minute game rather than a 30 minute game. Then the kids, of course, took their time getting out of the dressing room, and even though we won the game there were some parent complaints regarding playing time, etc that we had to deal with. By the time all that was done it was too late to go to the gym, instead I'll just have to do the Crossfit workout tonight.
I was unable to get to the gym after our game last night, the kids won and qualified for Provincial championships, however since it was a Provincial game it was a 45 minute game rather than a 30 minute game. Then the kids, of course, took their time getting out of the dressing room, and even though we won the game there were some parent complaints regarding playing time, etc that we had to deal with. By the time all that was done it was too late to go to the gym, instead I'll just have to do the Crossfit workout tonight.
Big Poppa S
Active member
Crossfit-style
From last night.
Chin-ups
10
10
10
9
Clean and Press - @115
10
8
5
5
1 Arm Push Press - 50lbs on one end of Barbell, other end in a corner.
10
10
10
10
1 Arm BB Row - 50lbs on one end of Barbell, other end in a corner.
10
10
10
10
Bench jumps
10
10
10
10
After those four sets I was thouroughly destroyed but still had lots of time left in my 30 minute session so I did 3 sets of 10 chin ups, 20 pushpresses (0 weight), 20 BB Rows (0 weight), 20 Stiffleg DL's (0 weight), rest for 60 seconds, 20 1 arm pushpresses (25lbs), 20 1 arm BB Rows (25lbs)
Cardio
30 minutes on the stairclimber
20 minutes on the recumbant bike
Energy Level: 9/10,
Workout Rating: A+, Another awesome workout
Post Workout Musings: I probably didn't even need the cardio after how hard the workout was but it definitley couldn't hurt.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
From last night.
Chin-ups
10
10
10
9
Clean and Press - @115
10
8
5
5
1 Arm Push Press - 50lbs on one end of Barbell, other end in a corner.
10
10
10
10
1 Arm BB Row - 50lbs on one end of Barbell, other end in a corner.
10
10
10
10
Bench jumps
10
10
10
10
After those four sets I was thouroughly destroyed but still had lots of time left in my 30 minute session so I did 3 sets of 10 chin ups, 20 pushpresses (0 weight), 20 BB Rows (0 weight), 20 Stiffleg DL's (0 weight), rest for 60 seconds, 20 1 arm pushpresses (25lbs), 20 1 arm BB Rows (25lbs)
Cardio
30 minutes on the stairclimber
20 minutes on the recumbant bike
Energy Level: 9/10,
Workout Rating: A+, Another awesome workout
Post Workout Musings: I probably didn't even need the cardio after how hard the workout was but it definitley couldn't hurt.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
tonight's power workout
Incline Bench Press
20@135
10@225
10@245
10@275
5@295
2@315
Leg Press
10@540
10@630
10@720
10@810
10@900
Cardio
20 minutes on the X-trainer, I didn't get in to the gym until later in the evening so this was all the time I had.
Energy Level: 7/10, not alot of energy but enough to get through the workout.
Workout Rating: B+, Nothing crazy, although I was definitely tired after the 2 exercises.
Post Workout Musings: I would have rather done squats first and then Incline, but I was running out of time quickly and I had forgot my belt so I wouldn't have been able to go really heavy on squats. The workout was still good but will be better next time.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Incline Bench Press
20@135
10@225
10@245
10@275
5@295
2@315
Leg Press
10@540
10@630
10@720
10@810
10@900
Cardio
20 minutes on the X-trainer, I didn't get in to the gym until later in the evening so this was all the time I had.
Energy Level: 7/10, not alot of energy but enough to get through the workout.
Workout Rating: B+, Nothing crazy, although I was definitely tired after the 2 exercises.
Post Workout Musings: I would have rather done squats first and then Incline, but I was running out of time quickly and I had forgot my belt so I wouldn't have been able to go really heavy on squats. The workout was still good but will be better next time.
Macros:
Calories: ~2300
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
So I don't know if I'll be able to get on here tomorrow.... I'm sure the GF will have something for me to do. Anyway, at 5am on Sunday morning I'm heading out to Quebec City for the following week. The team I coach is in the annual pee wee tournament that's held there, since we're staying in a hotel in Sainte-Foy I am unsure as to what my workout status will be next week, the hotel website didn't say if they have a workout room there or not and I was unable to find anything close on Google Maps. Hopefully I can find something, living in a hotel for a week, eating out for a week and of course the requisite late night boozing for a week will wear me down quickly if I can't get into the gym and at least sweat a little of it out.
CTDeuce
MST Reppin Hard!
You can probably get in some decent bodyweight workout's in your room i'd imagine.
Big Poppa S
Active member
Finally back from Quebec, it was a good trip and although we ended up losing by one goal in the final I consider the trip a success. I'm definitely ready to get back to some training though, I'm kinda feeling like a slug right now, not sure what I'm going to train tonight, I'll just go by feel when I get there, definitley looking forward to cardio though.
CTDeuce
MST Reppin Hard!
Glad to hear everything went well! It must have stung losing by a goal...but making the finals is a feat in itself...congrats!
Big Poppa S
Active member
Tuesdays workout
Not much to it, just getting back in there an doing something felt good though.
Bench Press ss w/ EZ Bar Curls
20@135 / 20@75
15@225 / 15@95
10@275 / 10@115
Bench Press ss w/ Dips
10@315 / 10@BW
12@225 / 10@BW
20@135 / 9@BW
followed that up with 35 minutes on the stairclimber and I was all done for the night.
Not much to it, just getting back in there an doing something felt good though.
Bench Press ss w/ EZ Bar Curls
20@135 / 20@75
15@225 / 15@95
10@275 / 10@115
Bench Press ss w/ Dips
10@315 / 10@BW
12@225 / 10@BW
20@135 / 9@BW
followed that up with 35 minutes on the stairclimber and I was all done for the night.
Big Poppa S
Active member
Wed workout
Similar to the previous day I just wanted to get in there do something simple to get the mind and body back on track.
Rack Pulls ss w/ Bench Dips
10@135 / 20@BW
10@225 / 20@BW
10@315 / 20@BW
10@415 / 20@BW
10@495 / 20@BW
5@545 / 20@BW
followed that up with 25 minutes on the stairclimber and I was all done for the night.
Similar to the previous day I just wanted to get in there do something simple to get the mind and body back on track.
Rack Pulls ss w/ Bench Dips
10@135 / 20@BW
10@225 / 20@BW
10@315 / 20@BW
10@415 / 20@BW
10@495 / 20@BW
5@545 / 20@BW
followed that up with 25 minutes on the stairclimber and I was all done for the night.
Big Poppa S
Active member
Latest workout
So after helping the gym owner with the Junior Push/Pull Meet today I decided that I would also do a workout, even though with all the changing of plates I had already done alot of lifting :biglaugh:
Log Press ss w/ Chin-ups ss w/ Squats
10@200 / 10@BW / 10@135
10@200 / 10@BW / 10@135
10@200 / 10@BW / 10@135
10@200 / 8@BW / 10@135
10@200 / 8@BW / 10@135
10@200 / 8@BW / 10@135
9@200 / 5@BW / 10@135
As you can see I started tiring out at the end. All in all, it was a pretty solid workout, definitely very taxing on the muscles.
So after helping the gym owner with the Junior Push/Pull Meet today I decided that I would also do a workout, even though with all the changing of plates I had already done alot of lifting :biglaugh:
Log Press ss w/ Chin-ups ss w/ Squats
10@200 / 10@BW / 10@135
10@200 / 10@BW / 10@135
10@200 / 10@BW / 10@135
10@200 / 8@BW / 10@135
10@200 / 8@BW / 10@135
10@200 / 8@BW / 10@135
9@200 / 5@BW / 10@135
As you can see I started tiring out at the end. All in all, it was a pretty solid workout, definitely very taxing on the muscles.
Big Poppa S
Active member
So here it is Wednesday and my schedule hasn't let me workout since Sunday. But damn it all, I'm making it in there tonight no matter what! I've got to get back onto some sort of standard schedule.... I only have a few more weeks of coaching hockey remaining and then I'll have much more free time, although I am considering another job which might eat some of the free time up. I no longer work at the off-ice hockey training center and the loss of those cheques has started to create some issues, so now I'm in the market to either find a better (i.e. higher paying) job or take on a second job for the evenings and weekends. I've been learning HTML, XHTML, CSS and will be starting PHP and some graphic design soon so I would like to start getting into creating/designing/maintaining websites (possibly starting my own business0 but I can't really expect that to start bringing in any substantial amount of money for some period of time. Nothing concrete has popped up yet but I'm still on the hunt so we'll see what develops.
Now on to actual workout related things. I'm planning on doing some sort of deadlifts and bench presses tonight along with some cardio, making sure that I absolutely burn every single molecule of glycogen out of my system prior to starting the cardio. I've come to the conclusion that I don't need to be this big to be this strong, I'm carrying around alot of extra weight and in reality extra weight/fat is not going to help me hit 500/600/600, extra muscle will but extra fat just impedes my progress. As such even though I working on maintaining or even increasing my strength I am at the same time working on leaning out and losing fat (the Great Paradox - how to gain strength/muscle, while leaning out/losing fat.)
:dl:
Now on to actual workout related things. I'm planning on doing some sort of deadlifts and bench presses tonight along with some cardio, making sure that I absolutely burn every single molecule of glycogen out of my system prior to starting the cardio. I've come to the conclusion that I don't need to be this big to be this strong, I'm carrying around alot of extra weight and in reality extra weight/fat is not going to help me hit 500/600/600, extra muscle will but extra fat just impedes my progress. As such even though I working on maintaining or even increasing my strength I am at the same time working on leaning out and losing fat (the Great Paradox - how to gain strength/muscle, while leaning out/losing fat.)
:dl:
Big Poppa S
Active member
Yesterday's workout
So although I did finally get to the gym yesterday, I also forgot my belt so I wasn't in the mood to go deadlifting heavy weight without it. Instead I did on of my circuit style workouts for arms and shoulders.
EZ Bar Curls ss w/ DB Overhead Press ss w/ DB Lateral Raise ss w/ DB Bentover Raise ss w/ Bodyweight Dips
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
Machine Curls ss w/ Cable Pressdowns
12@100 / 12@180
12@100 / 12@180
12@100 / 12@180
Reverse Grip Curls ss w/ Close Grip Bench Press
20@65 / 15@135
20@65 / 15@135
20@65 / 15@135
I'm coaching tonight but I might try to get in to the gym and do some cardio before I go, we'll see what happens. I really need to start sleeping better so that I have the energy to get up and hit the gym in the mornings, especially on these days when I have a full schedule after work.
So although I did finally get to the gym yesterday, I also forgot my belt so I wasn't in the mood to go deadlifting heavy weight without it. Instead I did on of my circuit style workouts for arms and shoulders.
EZ Bar Curls ss w/ DB Overhead Press ss w/ DB Lateral Raise ss w/ DB Bentover Raise ss w/ Bodyweight Dips
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
15@115 / 15@35 / 15@35 / 15@35 / 10@BW
Machine Curls ss w/ Cable Pressdowns
12@100 / 12@180
12@100 / 12@180
12@100 / 12@180
Reverse Grip Curls ss w/ Close Grip Bench Press
20@65 / 15@135
20@65 / 15@135
20@65 / 15@135
I'm coaching tonight but I might try to get in to the gym and do some cardio before I go, we'll see what happens. I really need to start sleeping better so that I have the energy to get up and hit the gym in the mornings, especially on these days when I have a full schedule after work.
Big Poppa S
Active member
My how time flies.....
So I was online yesterday just looking around with no general direction when I ended up going to my powerlifting org's website. On the forums they're already talking about NS Provincials again I can't believe it's been almost a full year since I did my first competition. So assuming everything goes according to plan the event should be early on in May, that gives me roughly 2 months to get prepared for it, which really isn't a ton of prep time. I had big plans for this season (actually purchasing a squat suit, a deadlift suit and a bench shirt) but obviously due to the current economic climate this may not occur. I might still be able to get 1 of them but I'll probably have to borrow the others again. At least this revelation should give me the motivation that I've been lacking in the gym, I talked a big game after the last meet about killing my current totals "next time" and actually qualifying for Nationals so now I have to back it up.
So here it goes, my goals for the 2009 Nova Scotia Provincial Powerlifting Meet (affiliated with the CPU): first off I'm going to be stepping down 1 weight class to the 110kg class (220.5 lbs to 242.5 lbs), I am doing this because I feel that I need more competition and there are more competitors in this class. My actual lifting goals are as follows:
Squat: 272.5kg/600.75lbs
Bench Press: 227.5kg/501.55lbs
Deadlift: 295kg/650.36lbs
Total: 795kg/1752.66lbs
Assuming that I come into the competition at 240lbs my Wilks total would be:
Wilks: 469.3
At those numbers I would easily qualify for Nationals as well. Now that those numbers have been posted I cannot go back I MUST reach them!
So I was online yesterday just looking around with no general direction when I ended up going to my powerlifting org's website. On the forums they're already talking about NS Provincials again
I can't believe it's been almost a full year since I did my first competition. So assuming everything goes according to plan the event should be early on in May, that gives me roughly 2 months to get prepared for it, which really isn't a ton of prep time. I had big plans for this season (actually purchasing a squat suit, a deadlift suit and a bench shirt) but obviously due to the current economic climate this may not occur. I might still be able to get 1 of them but I'll probably have to borrow the others again. At least this revelation should give me the motivation that I've been lacking in the gym, I talked a big game after the last meet about killing my current totals "next time" and actually qualifying for Nationals so now I have to back it up. So here it goes, my goals for the 2009 Nova Scotia Provincial Powerlifting Meet (affiliated with the CPU): first off I'm going to be stepping down 1 weight class to the 110kg class (220.5 lbs to 242.5 lbs), I am doing this because I feel that I need more competition and there are more competitors in this class. My actual lifting goals are as follows:
Squat: 272.5kg/600.75lbs
Bench Press: 227.5kg/501.55lbs
Deadlift: 295kg/650.36lbs
Total: 795kg/1752.66lbs
Assuming that I come into the competition at 240lbs my Wilks total would be:
Wilks: 469.3
At those numbers I would easily qualify for Nationals as well. Now that those numbers have been posted I cannot go back I MUST reach them!
Big Poppa S
Active member
I'm also working on my first few "test" websites. I've been teaching myself HTML & XHTML and am now actually trying some of the things that I've been learning, hopefully I'll soon be confident enough with my sites to post them up so that you all can take a look and give some feedback on them. They're not ready to "Go Live" yet but they should be soon, all depends on how much free time I have to spend on them.
Big Poppa S
Active member
Friday
Friday was the first in a long line of upcoming "killer" leg days.... I was actually quite happy with myself as I haven't been going really crazy on squats or legs lately but my lifts were really quite good!
Squats
10@135
10@225
10@315
10@405
5@495
1@545 - with ease and I wasn't even wearing the squat suit
Hack Squats
10@135
10@225
8@315
5@405
Leg Press ss w/ Sled Calf Press - one leg press, same leg calf press, other leg press, same leg calf press, 2 leg Press, 2 leg calf press
20 / 20 / 20 / 20 / 20 / 20 @180
20 / 20 / 20 / 20 / 20 / 20 @180
20 / 20 / 20 / 20 / 20 / 20 @180
Cardio
Played hockey Thursday night so after doing a leg workout, I had nothing left in the tank for cardio.
Energy Level: 8/10, I was actually excited to go a heavy leg workout.
Workout Rating: A+, solely because I was able to do a strict 545 squat with ease and not even wearing a suit.
Post Workout Musings: This was a good start to my training for provincials, now to just keep that momentum going as long as possible.
Macros:
Calories: ????
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Note:
I have also ordered some CRE-02, if you've read some of my previous posts in this log you would already have realized that CRE-02 is one of my favorite supplements, so needless to say, with 3 bottles coming my way I am quite excited.
Friday was the first in a long line of upcoming "killer" leg days.... I was actually quite happy with myself as I haven't been going really crazy on squats or legs lately but my lifts were really quite good!
Squats
10@135
10@225
10@315
10@405
5@495
1@545 - with ease and I wasn't even wearing the squat suit
Hack Squats
10@135
10@225
8@315
5@405
Leg Press ss w/ Sled Calf Press - one leg press, same leg calf press, other leg press, same leg calf press, 2 leg Press, 2 leg calf press
20 / 20 / 20 / 20 / 20 / 20 @180
20 / 20 / 20 / 20 / 20 / 20 @180
20 / 20 / 20 / 20 / 20 / 20 @180
Cardio
Played hockey Thursday night so after doing a leg workout, I had nothing left in the tank for cardio.
Energy Level: 8/10, I was actually excited to go a heavy leg workout.
Workout Rating: A+, solely because I was able to do a strict 545 squat with ease and not even wearing a suit.
Post Workout Musings: This was a good start to my training for provincials, now to just keep that momentum going as long as possible.
Macros:
Calories: ????
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Note:
I have also ordered some CRE-02, if you've read some of my previous posts in this log you would already have realized that CRE-02 is one of my favorite supplements, so needless to say, with 3 bottles coming my way I am quite excited.
Big Poppa S
Active member
Saturday
Decided on going in early on Saturday morning to do a chest workout
Bench Press
20@135
10@225
10@315
5@335
3@365
1@385
1@405 - struggled a little with this one
Incline Press
10@135
10@225
10@245
5@275
5@295
Pec Deck ss w/ Stiff Arm Pulldowns
10@275 / 10@80
10@275 / 10@80
10@275 / 10@80
Cardio
Rode the bike for about half an hour, didn't keep track of time or energy expenditure, just spent the time talking with a guy whose preparing for a bodybuilding competition in April.
Energy Level: 7/10, I was kind of tired when I got up in the morning.
Workout Rating: B, although the workout was still pretty good, I wasn't really "in the zone" if you know what I mean.
Post Workout Musings: Although not as good of a result as the previous day I was still strong and everything felt pretty good (i.e. no injuries, no pulling, no unexpected pain/soreness).
Macros:
Calories: ????
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Decided on going in early on Saturday morning to do a chest workout
Bench Press
20@135
10@225
10@315
5@335
3@365
1@385
1@405 - struggled a little with this one
Incline Press
10@135
10@225
10@245
5@275
5@295
Pec Deck ss w/ Stiff Arm Pulldowns
10@275 / 10@80
10@275 / 10@80
10@275 / 10@80
Cardio
Rode the bike for about half an hour, didn't keep track of time or energy expenditure, just spent the time talking with a guy whose preparing for a bodybuilding competition in April.
Energy Level: 7/10, I was kind of tired when I got up in the morning.
Workout Rating: B, although the workout was still pretty good, I wasn't really "in the zone" if you know what I mean.
Post Workout Musings: Although not as good of a result as the previous day I was still strong and everything felt pretty good (i.e. no injuries, no pulling, no unexpected pain/soreness).
Macros:
Calories: ????
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Monday night
Followed up the leg and chest workouts with a deadlift/back workout. I chose full deads as it's been like a month since I did full ROM.
Deadlifts
10@135
10@225
10@315
5@405
1@495
1@495
5@405
8@315
10@225
10@135
- I got mad at myself because of how heavy 495 felt, nothing felt right about those 2 sets, so I decided to continue on down in weight a la pyramid style.
Cable Pulldowns
10@200 - widegrip
10@220 - wide
10@220 - reversegrip
10@220 - reverse
10@220 - hammergrip
10@240 - hammer
Cable Rows
10@200 - hammergrip
10@220 - hammer
10@240 - hammer
Cardio
Started doing cardio in the mornings, so on Monday morning I did:
30 minutes on the stairclimber, manual setting, level ?
30 minutes on the recumbant bike, mountain climb setting, level 15.
Energy Level: 6.5/10, had a long day so I was feeling slightly lethargic.
Workout Rating: C+, from the very start nothing felt right with this workout, not sure why.
Post Workout Musings: I wasn't very happy with that workout, in fact the last two have left much to be desired, it has become apparent to me what the effect of not having any focus for the last couple weeks/months has done for me..... simply it has put me in a position where I am trying to "catch up" to where I was previously rather than having already progressed past that point.
Macros:
Calories: when I totalled it up this morning I came up with only 1~800 calories, no wonder everything felt "off".
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Followed up the leg and chest workouts with a deadlift/back workout. I chose full deads as it's been like a month since I did full ROM.
Deadlifts
10@135
10@225
10@315
5@405
1@495
1@495
5@405
8@315
10@225
10@135
- I got mad at myself because of how heavy 495 felt, nothing felt right about those 2 sets, so I decided to continue on down in weight a la pyramid style.
Cable Pulldowns
10@200 - widegrip
10@220 - wide
10@220 - reversegrip
10@220 - reverse
10@220 - hammergrip
10@240 - hammer
Cable Rows
10@200 - hammergrip
10@220 - hammer
10@240 - hammer
Cardio
Started doing cardio in the mornings, so on Monday morning I did:
30 minutes on the stairclimber, manual setting, level ?
30 minutes on the recumbant bike, mountain climb setting, level 15.
Energy Level: 6.5/10, had a long day so I was feeling slightly lethargic.
Workout Rating: C+, from the very start nothing felt right with this workout, not sure why.
Post Workout Musings: I wasn't very happy with that workout, in fact the last two have left much to be desired, it has become apparent to me what the effect of not having any focus for the last couple weeks/months has done for me..... simply it has put me in a position where I am trying to "catch up" to where I was previously rather than having already progressed past that point.
Macros:
Calories: when I totalled it up this morning I came up with only 1~800 calories, no wonder everything felt "off".
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
No workout last night, had practice and then had my own game as well. I'm a little pissed off as I broke my stick last night.... I was really hoping that one would hold out for the rest of the year. Oh well. I'm planning on getting back into the gym tonight with possibly a shoulders and arms workout.
Big Poppa S
Active member
I did end up doing shoulders and arms last Wednesday, nothing special just giant sets of the three body parts, too busy to post the workout right now, as I only have time to post Sunday's workout. Thurs, Fri, Sat I was away coaching at Provincials, the team ended up 1-2-1 so we didn't make it out of the 1st round but both loses were only by 1 goal each and the team that beat us 1-0 won the whole thing (beating the team that we tied in the final game) so we were pretty much right in the mixm just a goal away.
Sunday's workout
Bench Press
10@135
10@225
5@315
5@345 - 2 board
5@365 - 2 board
3@385 - 2 board
2@405 - 2 board
1@425 - 2 board
- decided to try some presses with the boards, actually went pretty good.
Incline Press
10@135
10@225
10@275
5@315
Pec Deck
10@275
10@275
10@275
Cardio
30 minutes of stair climber following the workout, resumed morning cardio this morning (monday).
Energy Level: 8.5/10, the days off gave me lots of motivation when I got back in the gym.
Workout Rating: A-, Pretty good workout but still not where I want to be.
Post Workout Musings: The workout felt good but by the end of the night I started feeling a cold/flu coming on. I was hoping that it wouldn't set in but I am definitely feeling it right now, I'll probably just try to train through it as it's just in my sinuses, I have some medication so hopefully it will be gone quickly.
Macros:
Calories: ~2000 - still a little bit low.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Sunday's workout
Bench Press
10@135
10@225
5@315
5@345 - 2 board
5@365 - 2 board
3@385 - 2 board
2@405 - 2 board
1@425 - 2 board
- decided to try some presses with the boards, actually went pretty good.
Incline Press
10@135
10@225
10@275
5@315
Pec Deck
10@275
10@275
10@275
Cardio
30 minutes of stair climber following the workout, resumed morning cardio this morning (monday).
Energy Level: 8.5/10, the days off gave me lots of motivation when I got back in the gym.
Workout Rating: A-, Pretty good workout but still not where I want to be.
Post Workout Musings: The workout felt good but by the end of the night I started feeling a cold/flu coming on. I was hoping that it wouldn't set in but I am definitely feeling it right now, I'll probably just try to train through it as it's just in my sinuses, I have some medication so hopefully it will be gone quickly.
Macros:
Calories: ~2000 - still a little bit low.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Even though I felt like garbage I went to the gym last night (might have been a mistake because I'm really feeling bad today). I choose to do rackpulls, I'm not sure why, I just did.
Rackpulls
10@135
10@225
10@315
5@405
5@495
3@545
1@585
X@635 - got it above my knees but couldn't make lock out.
Cable Pulldowns - all widegrip
10@200
10@220
10@240
Cable Rows - all hammergrip
10@200
10@220
10@240
Cardio
Did 25 minutes on the stairclimber and 25 minutes on the bike in the morning.
Energy Level: 8.5/10, I had enough caffeine to relieve my ailments for awhile so I was actually feeling quite energized.
Workout Rating: A, I'm quite happy with the rackpulls even though I didn't get the 635, I was able to get closer than I've been recently,
Post Workout Musings: The workout was pretty decent considering that I'm not feeling the greatest, I'll probably take today off in hopes of helping my recovery out.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Rackpulls
10@135
10@225
10@315
5@405
5@495
3@545
1@585
X@635 - got it above my knees but couldn't make lock out.
Cable Pulldowns - all widegrip
10@200
10@220
10@240
Cable Rows - all hammergrip
10@200
10@220
10@240
Cardio
Did 25 minutes on the stairclimber and 25 minutes on the bike in the morning.
Energy Level: 8.5/10, I had enough caffeine to relieve my ailments for awhile so I was actually feeling quite energized.
Workout Rating: A, I'm quite happy with the rackpulls even though I didn't get the 635, I was able to get closer than I've been recently,
Post Workout Musings: The workout was pretty decent considering that I'm not feeling the greatest, I'll probably take today off in hopes of helping my recovery out.
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Big Poppa S
Active member
Just cardio last night,
25 min on the stair climber
25 min on the recumbant bike
Will be doing shoulders tonight.
25 min on the stair climber
25 min on the recumbant bike
Will be doing shoulders tonight.
Big Poppa S
Active member
Wed
Did Shoulders and some cardio on Wednesday night, along with some cardio Thursday morning, no workout Thursday night though as I have a playoff game.
Standing Overhead Barbell Press - clean the bar to press position (laying across upper chest), then press for reps.
20@BB
10@95
10@115
10@135
10@155
10@185
8@205
5@225
Giant Set: Front Raise ss w/ Lateral Raise ss w/ Bentover Raise - all DB's
10 / 10 / 10 @30's
10 / 10 / 10 @35's
10 / 10 / 10 @40's
Superset: Hanging Lateral Raise ss w/ DB Shrugs - hold on to object lean towards arm doing sets making your body into a 45 degree angle with the floor, let arm hang directly down, do lateral raise until arm is parallel to the floor, do reps, then switch arms.
10ea@25's / 10@100's
10ea@25's / 10@130's
10ea@25's / 10@150's
Cardio
Did 25 minutes on the stairclimber following the workout.
Got up this morning (Thursday) and did:
25 minutes on the X-trainer, random hill setting, level 12
20 minutes on the recumbant bike, mountain setting, level 20.
Energy Level: 8/10, Good energy=good workout.
Workout Rating: B+,Noting off the chart crazy but just a really solid shoulder workout.
Post Workout Musings: I have absolutely nothing to complain about after that workout, it was quite good!
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Still waiting on my CRE-02, sure hope if comes soon.
Did Shoulders and some cardio on Wednesday night, along with some cardio Thursday morning, no workout Thursday night though as I have a playoff game.
Standing Overhead Barbell Press - clean the bar to press position (laying across upper chest), then press for reps.
20@BB
10@95
10@115
10@135
10@155
10@185
8@205
5@225
Giant Set: Front Raise ss w/ Lateral Raise ss w/ Bentover Raise - all DB's
10 / 10 / 10 @30's
10 / 10 / 10 @35's
10 / 10 / 10 @40's
Superset: Hanging Lateral Raise ss w/ DB Shrugs - hold on to object lean towards arm doing sets making your body into a 45 degree angle with the floor, let arm hang directly down, do lateral raise until arm is parallel to the floor, do reps, then switch arms.
10ea@25's / 10@100's
10ea@25's / 10@130's
10ea@25's / 10@150's
Cardio
Did 25 minutes on the stairclimber following the workout.
Got up this morning (Thursday) and did:
25 minutes on the X-trainer, random hill setting, level 12
20 minutes on the recumbant bike, mountain setting, level 20.
Energy Level: 8/10, Good energy=good workout.
Workout Rating: B+,Noting off the chart crazy but just a really solid shoulder workout.
Post Workout Musings: I have absolutely nothing to complain about after that workout, it was quite good!
Macros:
Calories: ~2000
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Still waiting on my CRE-02, sure hope if comes soon.
Big Poppa S
Active member
No worries, it's not stealing when they're freely given out
, if you have any questions/comments please feel free to post them up or send my a PM, I'm always willing to help out.:dl:
Big Poppa S
Active member
Played hockey last night so I didn't bother getting up for cardio this morning. We were the late game and we ended up going into overtime and then a shootout so I didn't get home until after 1am, definitely was getting up at 5:30 for cardio.
Tonight I think I'll probably do an arm-busting workout followed be Squats/Legs tomorrow, I want to give my legs enough time to recover to put 100% effort into my squats. Plus, I don't really need biceps or triceps for a leg workout so that means I can absolutely destroy them tonight.
:squat:
Tonight I think I'll probably do an arm-busting workout followed be Squats/Legs tomorrow, I want to give my legs enough time to recover to put 100% effort into my squats. Plus, I don't really need biceps or triceps for a leg workout so that means I can absolutely destroy them tonight.
:squat:
jdg487
Well-known member
No worries, it's not stealing when they're freely given out
:dl:
Thanks BIG I'll probably have to you take you up on that some time soon!
Big Poppa S
Active member
Did a bunch of Bicep/Tricep supersets last night leading to some major arm swelling, which is a good thing . This morning I got up early to go hit legs and actually had a workout partner to boot. The guy who was working at the gym this morning also wanted to work legs today and since we were the only ones in there this morning that's what we did.
Squats
10@135
10@225
10@315
10@405
5@495
3@545 - actually felt really good
Leg Press - all sets were supersetted with 20 sled calf presses
10@540
10@630
10@720
20@540
Hamstring Curls ss w/ Stff Legged Deadlifts
15@100 / 10@135
12@110 / 10@135
10@120 / 10@135
Standing Calf Press ss w/ Seated Calf Press
15@345 / 20@135
12@345 / 20@135
12@345 / 20@135
Cardio
No cardio, legs were too sore.
Energy Level: 8/10, Awesome leg pumps, awesome workout!
Workout Rating: A+, another great set of squats, I'm feeling very optimistic about them.
Post Workout Musings: I really can't wait to see what I can squat when I get that suit back on, gunning for over 600 baby!
Macros:
Calories: ~2000 - haven't seen any movement on the scale yet, even at this low of calories.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Note:
The CRE-02 arrived a couple days ago but my GF forgot to mention that to me so I went and picked it up finally on my way to go work arms last night, I've already had my first 2 servings and I'm already loving it like you wouldn't believe.
CRE-02 FTMFW!!!
. This morning I got up early to go hit legs and actually had a workout partner to boot. The guy who was working at the gym this morning also wanted to work legs today and since we were the only ones in there this morning that's what we did.Squats
10@135
10@225
10@315
10@405
5@495
3@545 - actually felt really good
Leg Press - all sets were supersetted with 20 sled calf presses
10@540
10@630
10@720
20@540
Hamstring Curls ss w/ Stff Legged Deadlifts
15@100 / 10@135
12@110 / 10@135
10@120 / 10@135
Standing Calf Press ss w/ Seated Calf Press
15@345 / 20@135
12@345 / 20@135
12@345 / 20@135
Cardio
No cardio, legs were too sore.
Energy Level: 8/10, Awesome leg pumps, awesome workout!
Workout Rating: A+, another great set of squats, I'm feeling very optimistic about them.
Post Workout Musings: I really can't wait to see what I can squat when I get that suit back on, gunning for over 600 baby!
Macros:
Calories: ~2000 - haven't seen any movement on the scale yet, even at this low of calories.
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
Note:
The CRE-02 arrived a couple days ago but my GF forgot to mention that to me so I went and picked it up finally on my way to go work arms last night, I've already had my first 2 servings and I'm already loving it like you wouldn't believe.
CRE-02 FTMFW!!!
Big Poppa S
Active member
You definitely won't be dissappointed, it quickly rose to the top of my preferred creatine list and also to the top of preferred supplement list.
I did cardio this morning:
30 minutes on the stairclimber followed by 20 minutes on the recumbant bike, mountain climb setting, level 15.
I actually had a really good sweat going and felt pretty damn good now that my sinus cold seems to have gone away. I have some damn sore hamstrings though. It's not that we did anything crazy for them on Saturday, just the fact that I haven't been working them directly for awhile. Busy schedule FTL!! I'm probably going to be doing some chest tonight, I would do deads but I have a playoff game tomorrow and I don't want to have a sore back for that. Deads will probably be Wednesday, followed by shoulders on Thurs, arms on Friday, and legs on Sat again, but those days could also be adjusted depending on my schedule this week (there's a couple things that may interfere).
Big Poppa S
Active member
Ended up doing chest on Monday evening, having worked all day I definitely noticed a difference in my energy level compared to my last chest workout (previous Sunday). And although I still had a damn good workout I couldn't help but feel that I could've done a slight bit more had I done the workout on the weekend or not worked during the day on Monday (too bad I can't just get paid for doing nothing ), well maybe when I start my web design company this will no longer be an issue 
Workout
Bench Press
10@135
10@225
10@315
8@345 - 2 board
5@365 - 2 board
3@385 - 2 board
2@405 - 2 board
1@425 - 2 board
- used the boards again.
Incline Press
10@135
10@225
10@275
5@315
Pec Deck
10@275
10@275
10@275
Cardio
Did it in the morning (see above post)
Energy Level: 7/10, was a little tired/burned out from the day at work.
Workout Rating: B+, Although it was still a great workout I have this nagging feeling that I could've done better if I was a little more rested.
Post Workout Musings: Everything is going pretty good so far, unfortunately we're switching to a weekly payroll at work so my workload has pretty much doubled (HR & Payroll Coordinator), I'm going to really have to make the most of my rest periods and sleep to offset the extra workload.
Macros:
Calories: ~2200
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
4 CRE-02
), well maybe when I start my web design company this will no longer be an issue Workout
Bench Press
10@135
10@225
10@315
8@345 - 2 board
5@365 - 2 board
3@385 - 2 board
2@405 - 2 board
1@425 - 2 board
- used the boards again.
Incline Press
10@135
10@225
10@275
5@315
Pec Deck
10@275
10@275
10@275
Cardio
Did it in the morning (see above post)
Energy Level: 7/10, was a little tired/burned out from the day at work.
Workout Rating: B+, Although it was still a great workout I have this nagging feeling that I could've done better if I was a little more rested.
Post Workout Musings: Everything is going pretty good so far, unfortunately we're switching to a weekly payroll at work so my workload has pretty much doubled (HR & Payroll Coordinator), I'm going to really have to make the most of my rest periods and sleep to offset the extra workload.
Macros:
Calories: ~2200
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
4 CRE-02
Big Poppa S
Active member
No workout last night, had a playoff game. We ended up losing 4-3 in OT so now we're heading for a game 3 on Thursday. Although I love playing hockey and I'm "in it to win it", I must say that it has been a long season with coaching and playing so I am about ready to be done with it until next year. Usually I work hockey camps all summer but I think I might not do as much this year as I want to put my free time towards a number of other things.
Anyway, will be doing shoulders tonight.
Anyway, will be doing shoulders tonight.
Big Poppa S
Active member
Shoulders and Cardio Wednesday night
Standing Overhead Barbell Press - clean the bar to press position (laying across upper chest), then press for reps.
20@BB
10@95
10@115
10@135
10@155
10@185
8@205
5@225
Giant Set: Front Raise ss w/ Lateral Raise ss w/ Bentover Raise - all DB's
10 / 10 / 10 @30's
10 / 10 / 10 @35's
10 / 10 / 10 @40's
Superset: DB Shrugs ss w/ Upright Barbell Rows
10@100's / 10@135
10@130's / 10@135
10@150's / 10@135
Cardio
Did 20 minutes on the bike following the workout.
Energy Level: 8/10, energy was quite good, I felt like I really pushed it hard.
Workout Rating: B+, solid workout.
Post Workout Musings: I thought that I really pushed my limits on this workout but when I got on here and looked at last Wed, I realized that I pretty much did the same weight/volume/etc, I guess I need to start up my notebook/workout log again as I'm forgetting what I did in my previous workouts.
Macros:
Calories: ~2200
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
4 CRE-02
Standing Overhead Barbell Press - clean the bar to press position (laying across upper chest), then press for reps.
20@BB
10@95
10@115
10@135
10@155
10@185
8@205
5@225
Giant Set: Front Raise ss w/ Lateral Raise ss w/ Bentover Raise - all DB's
10 / 10 / 10 @30's
10 / 10 / 10 @35's
10 / 10 / 10 @40's
Superset: DB Shrugs ss w/ Upright Barbell Rows
10@100's / 10@135
10@130's / 10@135
10@150's / 10@135
Cardio
Did 20 minutes on the bike following the workout.
Energy Level: 8/10, energy was quite good, I felt like I really pushed it hard.
Workout Rating: B+, solid workout.
Post Workout Musings: I thought that I really pushed my limits on this workout but when I got on here and looked at last Wed, I realized that I pretty much did the same weight/volume/etc, I guess I need to start up my notebook/workout log again as I'm forgetting what I did in my previous workouts.
Macros:
Calories: ~2200
Water intake: ~4 litres
Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
8 FUSION Agent-M - BCAA caplets, 4 pre-workout and 4 post-workout.
4 CRE-02
Big Poppa S
Active member
Took some Somnidren-GH last night and I ended up sleeping right through the alarm this morning, so I ended up missing my cardio session I have a hockey game tonight so I'll end up getting a good cardio session in during that but I'm just surprised that I actually slept through the alarm. Woke up feeling totally awake/recharged this morning though.
I have a hockey game tonight so I'll end up getting a good cardio session in during that but I'm just surprised that I actually slept through the alarm. Woke up feeling totally awake/recharged this morning though.