BPS...the man, the myth....the sponsored athlete!

[Big Poppa S]

This morning....

So over the long weekend I had a couple awesome workouts with a buddy who is planning on doing a Natural Pro qualifier in October, we did a back workout on Sunday and a shoulder workout on Monday. We're also planning on meeting up for a chest workout on Thursday so I figured I needed to get legs in today so that I could have a good rest day tomorrow. So after dropping off the GF at her internship at 7am I went in to hit legs.

Squats - just to parallel, need to rest up the knees a bit.

10@135
10@225
10@315
10@405
6@495

Leg Press ss w/ Sled Calf Press - close stance, as in feet together.

20@360 / 20@360
20@450 / 20@450
20@540 / 20@540

Stff Legged Deadlifts ss w/ Hamstring Curls - reversed the order of the superset.

10@135 / 12@100
10@185 / 12@100
10@225 / 10@100

Seated Calf Press ss w/ Standing Calf Press - reversed the order of the superset.

10@135 / 20@255
10@180 / 14@255
10@225 / 10@255

Leg Extensions

20@120
20@130
20@140

Cardio

No cardio. Will go back later this aft, mostly to push lactic acid build-up out of my legs.

Energy Level: 8/10, really good energy for a morning workout.

Workout Rating: A, Great leg pumps.

Post Workout Musings: I've had some really good volume workouts over the last few days, and although my body is still adjusting to doing more reps than weight, it's still feeling pretty good right now.

Macros:
Calories: shooting for 2700 today.

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Multi + 1 Cal/Mag/Vit D
4 CRE-02

 

[Big Poppa S]

I took yesterday off to rest up, went for an hour long walk yesterday evening although I'm not considering that cardio. This morning I went to the gym early to train with my buddy whose preparing for a bb comp. We did chest and are planning on going back tonight...when it cools off abit (27 degrees celsius here, 81ish fahrenheit) to do some cardio/plyos.


Workout
Incline Bench Press

15@135
12@185
10@225
10@275
6@315

DB Bench Press

10@80's
10@90's
10@100's
8@110's

Decline Bench Press

25@135
15@185
12@225

DB Incline Flyes

20@35's
20@35's

Pec Deck

10@255
12@225

Cable Flyes

20@50
20@50

Cardio

Planning on going back tonight...

Energy Level: 9/10, the energy level was quite good.

Workout Rating: A, we pushed each other pretty hard during this workout.

Post Workout Musings: My body is still adjusting to the increased volume but I also thing that my muscles are loving the change. My pumps have been tremendous and the workouts have been great.

Macros:
Calories: ~2500

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
4 CRE-02

 

[CTDeuce]

Post Workout Musings: My body is still adjusting to the increased volume but I also thing that my muscles are loving the change. My pumps have been tremendous and the workouts have been great.

You and I are in the same boat here. For a while I was doing a 4x6 type scheme for all lifts and I just recently changed it up for training to compete next year in KB lifting. I did a set with each arm of 75 16kg KB snatches the other day and the pump was out of this world. I thought my forearm was literally going to rip open. I tried writing down the time I did it in and could barely write, haha.

how you digging the new bottle of Cre-02? Im loving mine!

 

[Big Poppa S]

how you digging the new bottle of Cre-02? Im loving mine!

???? not sure what you mean, I ordered 3 bottles in my last order and I have roughly a third left in my final bottle. Regardless, I'm hooked and I'm working on getting the guy I'm training with to try some. He's been an ANIMAL user for a number of years and doesn't seem to want to try anything different.

 

[CTDeuce]

???? not sure what you mean, I ordered 3 bottles in my last order and I have roughly a third left in my final bottle. Regardless, I'm hooked and I'm working on getting the guy I'm training with to try some. He's been an ANIMAL user for a number of years and doesn't seem to want to try anything different.

Oh I thought maybe you had received your bottle from Matt already?! I know he had planned to fix that issue you were having.

 

[Big Poppa S]

Oh I thought maybe you had received your bottle from Matt already?! I know he had planned to fix that issue you were having.

Oh yeah, Matt said he would comp me a bottle when they came in, other than that I really don't know too much. It usually takes anywhere from 2-4 weeks for any shipment to get out here anyway so I'll probably be waiting for a little while longer. Well I'm off to the gym to do arms....

 

[CTDeuce]

Oh yeah, Matt said he would comp me a bottle when they came in, other than that I really don't know too much. It usually takes anywhere from 2-4 weeks for any shipment to get out here anyway so I'll probably be waiting for a little while longer. Well I'm off to the gym to do arms....

you'll probably get it fairly soon then. I got mine yesterday or two days ago...I can't remember which, haha

 

[Big Poppa S]

Did some arms yesterday after work, not a whole lot of structure to the workout just threw a bunch of things together, there was no A/C in the gym and it was around 32 degrees outside so it was uncomfortable to even be in there training. I'll probably end up doing legs at some point today just haven't decided when.

 

[CTDeuce]

Did some arms yesterday after work, not a whole lot of structure to the workout just threw a bunch of things together, there was no A/C in the gym and it was around 32 degrees outside so it was uncomfortable to even be in there training. I'll probably end up doing legs at some point today just haven't decided when.

Im assuming you mean celcius or something? haha

 

[Big Poppa S]

Im assuming you mean celcius or something? haha

that would be correct I guess that means like 90 F or something like that..... anyway, it wasn't quite as warm today but was still nice and sunny out so instead of working out inside the gym I decided to do a workout outside in the sun.

So for my workout I decided to flip tires for an hour. Yeah, the gym where I workout has two tires out back in the parking lot, one is roughly 500lbs and the other is roughly 400lbs. So after I drained some water from them I got to work.

500 lbs tire - 6 lengths of the building, with breaks between each length

500 lbs + 400 lbs tires - 4 lengths of the building, did the 500lbs tire for a length, walked back to the starting point and then flipped the 400lbs tire the same distance, then took a break before doing the "drop set" again.

Right now my forearms and biceps feel like they want to fall right off my body. I foresee alot of soreness in my future for the next couple of days. Not sure what I'm going to do tomorrow, maybe just cardio?

 

[CTDeuce]

Tires are fun, haha. Sounds like you did some intense stuff today though bud

cardio + stretching if I was you

 

[Big Poppa S]

you'll probably get it fairly soon then. I got mine yesterday or two days ago...I can't remember which, haha

You're right, I did, although I'm still finishing up the last bottle, then probably taking a little while off of CRE-02.

Yesterday's workout, a variation on German Volume Training

Workout
Incline DB Bench Press

10@90's
10@90's
10@90's
10@90's
10@90's
10@90's
10@90's
10@90's

Bench Press

10@225
10@225
10@225

Decline DB Flyes

10@40's
10@40's

Cable Crossover

10@80
10@80

Skullcrushers

10@75
10@75
10@75
10@75
10@75
10@75
10@75
10@75

Cable Pressdowns

10@200
10@200
10@200

DB Kickbacks

10@25
10@25

Cable Crunch

15@150
15@150
15@150

Leg Raises

15
15
15

Oblique Crunch

15/side
15/side
15/side

Cardio

15 minutes of "sprint" intervals on the stairclimber

Energy Level: 9/10, started out with great energy, but was as flat as a tire afterwards.

Workout Rating: A+, we pushed it right to the limit with this workout, definitely feeling the difference in training styles.

Post Workout Musings: An awesome volume workout, although I can't take credit for the design, it was taken from elsewhere, I can certainly vouch for the "awesomeness" of this intense workout. Planning on doing this for the next 8-12 weeks.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
4 CRE-02[/QUOTE]

 

[Big Poppa S]

So since taking up this variation on GVT we've done a back workout an arms workout and yesterday we did a monster shoulders, biceps, abs, cardio workout!! Today is legs.....

Yesterday's Workout
DB Shoulder Press

10@80's
10@80's
10@80's
10@80's
10@80's
10@80's
10@80's
10@80's

Upright Row

10@155
10@155
10@155

Seated Lateral Raise

10@35's
10@35's
10@35's

Reverse Pec Deck

10@150
10@150

Barbell Curls

10@95
10@95
10@95
10@95
10@95
10@95
10@95
10@95

Preacher Curls

10@65
10@65
10@65

Incline Hammer Curls

10@35's
10@35's

Hip Thrusts

15
15
15

Crunches

15
15
15

Parallell Hyperextensions

15
15
15

Cardio

30 minutes of "sprint" intervals on the stairclimber

Energy Level: 9/10, awesome energy, this routine is growing on me.

Workout Rating: A+, the workouts just don't get much better, unbelievable pumps!

Post Workout Musings: These workouts are without a doubt GREAT! We using very little to no rest time between sets so not only are we torching our muscles but we're basically doing double duty on cardio as well.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
4 CRE-02

 

[jdg487]

dang looks intense big!

 

[Big Poppa S]

dang looks intense big!

Intense is the understatement of the year regarding this workout. So far it's unbelievably awesome! Just finished legs, however, I'm way too wiped to post the workout right now...... let's just say 8 sets of 10 reps with 315lbs really did me in!?!?!

 

[Big Poppa S]

After a good night's rest I think I have the energy in my to post up this workout. This was by far one of the hardest workouts I've done, it sure didn't help that the gym was unbelievably hot either....

Workout
squats

10@275
10@315
10@315
10@315
10@315
10@275
10@275
10@275

Leg Press - close stance

10@540
10@540
10@540

Leg Extension

10@150
10@150
10@150

Walking Lunges - no weight used (didn't need any)

10/leg
10/leg

Stiff Leg Deadlifts

10@135
10@135
10@135
10@135
10@135
10@135
10@135
10@135

Hamstring Curls

10@100
10@100
10@100

Standing Calf Press

10@345
10@345
10@345
10@345

Seated Calf Press

10@135
10@135
10@135
10@135

Cardio

I was supposed to have some steady state cardio after this workout but there was no chance that I was going to be able to do it, so instead of taking today completely off, I'll do the cardio this afternoon.

Energy Level: 7.5/10, coming down with a cold and was a little wiped out from the previous two sessions.

Workout Rating: A+, The 8 sets of squats was INSANE, the overall workout though was sweet.

Post Workout Musings: Those squats were hard. I originally thought that 275 would be good enough but after the first set it seemed so easy so I bump it up to 315, unfortunately after 4 sets of 10 at that weight, my form started getting sloppy and I wasn't "feeling" the exercise as I should have been. As such I sent back down to 275, made sure to squat deeper with better form and ended up really putting the "torch" to my legs.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
4 CRE-02

 

[jdg487]

wow, I wonder how your legs feel today Big??

 

[Big Poppa S]

wow, I wonder how your legs feel today Big??

Most painfull leg workout in recent memory. Here I am three days later and I can still barely walk. My hamstrings have honestly never hurt so much in my life. All I can say is that this routine is already paying off, I've lost a few pounds, my conditioning/cardio is improving and I'm still loving it! We just started week 2 of phase 1 (3 phases, 3 weeks each) - we've decided to to 9 weeks instead of 12, that way we'll still have roughly 9 more weeks before my buddy has to get on stage so it will allow is to review how things are going and allow us to make any required adjustments. I'll be posting yesterday's chest and tri workout later today, right now I've got to get back to work! Later!

 

[Big Poppa S]

So after a very painful day off (Hammies are still killing me) we were back in the gym on Thursday for a chest/triceps/abs workout.

Workout
Incline Barbell Press

10@225
10@225
10@225
10@225
10@225
10@225
10@225
10@225

DB Bench Press

10@80's
10@80's
10@80's

Decline DB Flyes

10@40's
10@40's
10@40's

Cable Crossovers

10@80
10@80

EZ Bar Skullcrushers

10@95
10@95
10@95
10@95
10@95
10@95
10@95
10@95

Rope Pressdowns

10@120
10@120
10@120

DB Kickbacks

10@25's
10@25's

Cable Crunch

15@150
15@150
15@150

Leg Raise

15
15
15

Oblique Crunch

15
15
15

Cardio

None, see below...

Energy Level: 7/10, being sick really has me feeling lethargic even when at the gym

Workout Rating: A, Although the workout was awesome, I just didn't feel great due to being sick.

Post Workout Musings: I didn't end up doing the cardio, it was all I could do just to finish the workout. Being sick pretty much took all the energy out of, however, I've been on medication for the last couple days and I think I'm on the upswing. I'm training Back tonight, however, I'm doing the workout by myself as my training partner is away this weekend, it's been real easy having a partner help "push" me through these workouts, now it's all on me....

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
4 CRE-02 - finished up the last of the CRE-02 I have, I still have another bottle, but after taking three back-to-back I'm going to take a short break before starting up again.

 

[Big Poppa S]

Last night was pretty difficult as I didn't have my training partner there. We've been going at a "you-go, I-go" pace , so our only rest periods are when the other guy is doing his set. So seeing as I was on my own last night I had to gauge my rest periods accordingly, I figured that I started around 30 seconds rest between sets and ended up closer to 50 or 60 seconds between each set towards the end of the workout.

Workout
Barbell Rows

10@205
10@205
10@205
10@205
10@205
10@205
10@205
10@205

Rack Pulls

10@315
10@315
10@315

Wide Grip Pulldowns

10@220
10@220

Cable Rows

10@240
10@240

Hyperextensions

10@BW
10@BW
10@BW
10@BW
10@BW
10@BW
10@BW
10@BW

Seated Calf Press

10@180
10@180
10@180
10@180

Sled Calf Press

10@540
10@540
10@540

[Cardio

20 minute "sprint" intervals on the stairclimber.

Energy Level: 8/10, sickness is starting to clear so I had a little more energy than yesterday.

Workout Rating: A, I had changed a couple exercises from the last time we did the Back workout and I feel that the first one we did was slightly better, so we'll be going back to it for next week.

Post Workout Musings: It definitely wasn't easy getting through that workout by myself. It's really amazing how much harder you push when someone is standing there watching/judging you. Even though I've always been really good at self-motivating in the gym, there's definitely something to be said for the compeition factor when you're training with someone else.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D
- Since I didn't have any CRE-02 prior to this workout I ended up drinking a Rockstar "Burner" or as it's called in the states "Zero Carb", it's the blue can.

 

[Big Poppa S]

Arm workout from Saturday, took Sunday completely off, I definitely needed it.

Workout
Barbell Preacher Curls

10@95
10@95
10@95
10@95
10@95
10@95
10@95
10@95

DB Standing Alternating Curl

10@45's
10@45's
10@45's

Close Grip Bench Press

10@205
10@205
10@205
10@205
10@205
10@205
10@205
10@205

Weighted Dips

10@BW+25
10@BW+25
10@BW+25

Forearm Curls

10@40
10@40
10@40

Hanging Leg Raises

15
15
15

Decline Bench Crunches

15
15
15

Crunches

15
15
15

Cardio

30 minutes of Sprint intervals on the X-trainer.

Energy Level: 8/10, starting to feel a little better so I had a little more jump than the last couple days.

Workout Rating: A, I tried a couple different things that what we did last week, although I still got a huge pump I'm not sure if it made the workout any better.

Post Workout Musings: All-in-all it was another pretty successful week on this program. Everything went quite well and progress was seen, I've actually lost a couple inches off the waist in the last few weeks and am down around 10 pounds!

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

 

[Big Poppa S]

Another killer workout was had last night. We did shoulders and biceps, I must say there has been a noticable change in my upper body, the seperations are actually starting to show again between my delts and my biceps/triceps, needless to say this workout gave us a ridiculous pump in our delts.

Workout
DB Shoulder Press

10@80's
10@80's
10@80's
10@80's
10@80's
10@80's
10@80's
10@80's

Upright Row

10@155
10@155
10@155

Seated Lateral Raise

10@35's
10@35's
10@35's

Reverse Pec Deck

10@150
10@150

Barbell Curls

10@95
10@95
10@95
10@95
10@95
10@95
10@95
10@95

Preacher Curls

10@65
10@65
10@65

Incline Hammer Curls

10@35's
10@35's

Hip Thrusts

15
15
15

Crunches

15
15
15

Standing Twists w/ bar across shoulders

15
15
15

Cardio

30 minutes of "sprint" intervals on the stairclimber

Energy Level: 9/10, energy is back where it should be.

Workout Rating: A+, GREAT workout! Not much else to say....

Post Workout Musings: As I've said time and time again, these workouts have been awesome, and the progress has definitely been showing.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

 

[jdg487]

Nice shoulder/bicep workout, I'm about to go get me the same thing w/ triceps... but a lot smaller #'s of course lol

 

[Big Poppa S]

Damn my legs hurt today!!!! The leg workout from last night already has them sore and still, hopefully that means that the pain will be quick onset and there won't be too much DOMS

Workout
squats

10@275
10@275
10@275
10@275
10@275
10@275
10@275
10@275

Leg Press - close stance

10@540
10@540
10@540

Leg Extension

10@170
10@170
10@170

Walking Lunges - no weight used (didn't need any)

10/leg
10/leg

Hamstring Curls

10@80
10@80
10@80
10@80
10@80
10@80
10@80
10@80

Stiff Leg Deadlifts

10@135
10@135
10@135

Standing Calf Press

10@345
10@345
10@345
10@345

Seated Calf Press

10@180
10@180
10@180
10@180

Cardio

30 minutes on the recumbant bike to reduce lactic acid.

Energy Level: 9/10, felt great

Workout Rating: A+, Pump and burn was deadly, am sore and stiff already.

Post Workout Musings: Not much else to say other than it was an awesome workout!

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

 

[Big Poppa S]

Just 45 minutes of cardio last night, mostly to help push out lactic acid from my legs, have chest and triceps tonight.

Last night my home computer completely died. My GF had left it on as I had wanted to check my email before going to bed so about half an hour later I went to use it and the computer was completely dead!?!? All the peripherals are working (monitor, speakers, printer, modem, camera dock, etc) the plug is fine and the surge protector is working fine as well. It just seems like no power is getting to the computer at all *or* the power is getting there it's just not activating something. Unfortunately, I am not a "hardware" guy so I have to take it in. I still have the extended warranty plan from Best Buy, so hopefully they can do something, I mean really, I already have a different computer and a laptop that don't work, I don't want a third one!

 

[Big Poppa S]

So now that I'm back to nearly 100% (still feeling some lingering illness but it's almost all gone) the workouts feel even better. We just entered our 3rd week (it's the last week of phase 1) and the progress just keeps on coming. I've actually got a couple other people at the gym started on the program as well since so many were asking us how we were making such good/quick gains. (i.e. I'm down 12 pounds in 3 weeks of the program, my buddy, although he had started his diet before we started the program, is down to 238lbs from over 270, and still has 17.5 weeks before the show)

Workout
Incline DB Press - you'll notice I've been switching exercises in and out each week to keep the routine fresh and our bodies guessing.

10@95's
10@95's
10@95's
10@95's
10@95's
10@95's
10@95's
10@95's

Bench Press

10@225
10@225
10@225

Decline DB Flyes

10@40's
10@40's
10@40's

Pec Deck

10@205
10@205

EZ Bar Skullcrushers - we realized that our form sucked last week so we lightened these up slightly and did them RIGHT, our triceps actually ended up hurting more...

10@85
10@85
10@85
10@85
10@85
10@85
10@85
10@85

Cable Pressdowns

10@200
10@200
10@200

DB Kickbacks

10@25's
10@25's

Cable Crunch

15@150
15@150
15@150

Leg Raise

15
15
15

Oblique Crunch

15
15
15

Cardio

30 minutes of "sprint" intervals on the stairclimber **TOTAL KILLER**

Energy Level: 9/10, felt great and was totally excited to be at the gym!

Workout Rating: A+, these workouts are pumping up the muscle groups so much that by the end you can't even come close to flexing the muscle.

Post Workout Musings: I think my GF hit the nail on the head, she said that it seems like I'm excited at the gym again rather than tired or bored, I truely believe the progress that I've been making in this short time has really stepped up my motivation level, the trick will be to continue this throughout the 9 weeks, especially towards the end...

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

 

[Big Poppa S]

Not having a computer sucks!

So like I said above, not having a computer at home sucks! It's not until you don't have something that you realize how much you actually use it. I mean I even had to call the theatre to check on show times as I couldn't look them up online. Anyway, I heard back from Best Buy and they said the motherboard on my desktop is fried..... that's 2 HP computer (laptop & desktop) and two fried motherboards?!?!? I just don't know what the hell is going on with these things. Good thing that I have the extended warranty on my desktop so the repairs are all free. I'm just really hoping that the integrity of the hard drive remains intact, there's so much information on there that was never "backed up". I've also found out that there is a know issue with certain HP motherboards and that they have a limited warranty/recall for those serial numbers, so I'll be sending in my laptop for a free repair as well. This is all well and good but until then I'm stuck either logging on at work or at the university library (where I am right now).

 

[Big Poppa S]

Now to the workouts!!!

Friday's workout was back. I switched a couple things up and it worked awesome. My back felt and looked wider than a house, the pump was insane and I'm still extremely sore in my lats (I can almost feel them growing right now)

Workout
Widegrip Pulldowns

10@220
10@220
10@220
10@220
10@220
10@220
10@220
10@220

Rack Pulls

10@365
10@365
10@365

Corner TBar Rows

10@4 plates
10@4 plates
10@4 plates

DB Rows

10@80
10@80
10@80
10@80
10@80
10@80
10@80
10@80

Hyperextensions

10@BW
10@BW
10@BW

Seated Calf Press

10@205
10@205
10@205
10@205

Sled Calf Press

10@540
10@540
10@540

[Cardio

30 minute "sprint" intervals on the stairclimber.

Energy Level: 9/10

Workout Rating: A+

Post Workout Musings: As I said above, possibly one of the best back workouts ever!

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D


Now for Saturday's workout, ARMS

Workout
Machine Preacher Curls

10@120
10@120
10@120
10@120
10@120
10@120
10@120
10@120

DB Standing Alternating Curl

10@45's
10@45's
10@45's

Close Grip Bench Press

10@205
10@205
10@205
10@205
10@205
10@205
10@205
10@205

Weighted Bench Dips

10@BW+45
10@BW+45
10@BW+45

Forearm Curls

10@40
10@40
10@40

Hanging Leg Raises

15
15
15

Decline Bench Crunches

15
15
15

Crunches

15
15
15

Cardio

30 minutes of steady state on the X-trainer.

Energy Level: 9/10

Workout Rating: A+

Post Workout Musings: Every workout has been great, haven't had a "bad" one yet...

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D[/QUOTE]

 

[Big Poppa S]

Not much going on yesterday, just some errands and then a little cardio later in the day. The diet wasn't as good as it should have been this weekend so I added in some extra cardio that wasn't scheduled yesterday afternoon. My GF is going to be away all this week at a conference in Calgary so I'll have to put a little extra effort into actually preparing my meals rather than just taking the easy way and ordering out. I want to be down another 3 pounds by the time she returns.

 

[Big Poppa S]

Had a killer shoulder and bicep workout last night. Have to do legs tonight, I already know I'm going to struggle as I was up a 4 am this morning since my GF's flight to Calgary left just after 6am and I had to get her out to the airport (about a 30 min drive). I have a full day of work ahead of me and I'm already crashing.

Workout
Military Press

10@205
10@205
10@205
10@205
10@205
10@205
10@205
10@205

Upright Row

10@155
10@155
10@155

Seated Lateral Raise

10@35's
10@35's
10@35's

Bentover DB Flies

10@40's
10@40's

Barbell Curls

10@95
10@95
10@95
10@95
10@95
10@95
10@95
10@95

Machine Preacher Curls

10@80
10@80
10@80

Incline Hammer Curls

10@35's
10@35's

Hip Thrusts

15
15
15

Crunches

15
15
15

Standing Twists w/ bar across shoulders

15
15
15

Cardio

30 minutes of "sprint" intervals on the stairclimber

Energy Level: 8.5/10

Workout Rating: A+

Post Workout Musings: no time, no time...

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

 

[Big Poppa S]

Did some legs last night, we switched a couple things up just to keep it interesting. The workout went real good..... it was also the last workout of phase 1, we'll be starting the 3 weeks of phase 2 on Thursday, there's a few minor changes in the workout structure... but you'll just have to wait to see that.

Workout
Leg Press

10@630
10@630
10@630
10@630
10@630
10@630
10@630
10@630

Front Squat

10@135
10@135
10@135

Leg Extension

10@170
10@170
10@170

Walking Lunges - no weight used (didn't need any)

10/leg
10/leg

Hamstring Curls

10@80
10@80
10@80
10@80
10@80
10@80
10@80
10@80

Stiff Leg Deadlifts

10@185
10@185
10@185

Standing Calf Press - we're incorporating both a pause at the top and a strech/pause at the bottom of the rep.

10@315
10@315
10@315
10@315

Seated Calf Press

10@205
10@205
10@205
10@205

Cardio

30 minutes on the recumbant bike to reduce lactic acid.

Energy Level: 9/10, was full of energy which was odd as I had been up since 4am.

Workout Rating: A+, My quads were so pumped with blood that it was actually hard to peddle the bike.

Post Workout Musings: Doing the Leg Presses for 8 sets really killed the quads, whereas when we did the squats although it kills your legs, it also puts a ton of pressure on the lower back, etc. the leg press focused all the work right on the quads.

Macros:
Calories: ~2600

Water intake: ~4 litres

Morning:
1 Fish Oil
1 Cal/Mag/Vit D

- yup it's true other than protein shakes I'm not currently taking any supplements. Financially I can't afford to keep a regular supply going so I figure there's no point in only having a month's worth here and there with no consistency. I have 1 more bottle of CRE-02 at home but I'll probably wait until I can afford to purchase enough to have at least 3-6 months worth before I start using it again.

 

[jdg487]

looks like a killer workout Big, how do you hold your front squats? Like with a clean grip or a cross arm grip, just curious...

 

[Big Poppa S]

looks like a killer workout Big, how do you hold your front squats? Like with a clean grip or a cross arm grip, just curious...

I go with the cross-arm grip. I've found that I don't quite have the flexibility to do the clean grip and then put myself in the proper front squat position. I really don't do front squats as much as I should, I used to do them much more when I was working out at a gym that had a smith machine. We might start doing more and more of them as my buddy's competition gets closer in an attempt to really bring out his quad striations.

 

[Big Poppa S]

Did two separate 60 min cardio sessions today.

I also have my home computer back!!!!

 

[Big Poppa S]

Did two separate 60 min cardio sessions today.

I also have my home computer back!!!!

Another 45 minute cardio session this morning. With my GF in Calgary I've had all sorts of time to do cardio in the morning as I haven't had to drive her to work each day. Too bad that all ends when she gets back on Sunday night, as I'll have to start driving her again... maybe I'll just try to get up a little earlier and go for a jog around our neighborhood rather than going all the way to the gym for cardio in the mornings???

 

[Big Poppa S]

Today was our first workout of phase 2 and man it was rough. I'm always amazed at how quickly the body adapts to stimuli.... I was just getting used to the phase 1 workouts and then along comes this workout and it kicks the crap out of me again.

Workout
Incline BB Press - did a couple warm up sets prior to starting anything

8@275
8@275
12@225
15@155

DB Bench Press

8@100's
8@100's
12@80's
15@65's

Decline DB Flyes

8@50's
12@40's
15@35's

Cable Crossover

8@100
12@80
15@70

DB Overhead Press

8@100
8@100
12@80
15@70

Cable Pressdowns

8@200
12@180
15@170

DB Kickbacks

8@35's
12@25's
15@20's

Cable Crunch

20@150
15@160
10@170

Leg Raise

15
15
15
15

Oblique Crunch

15
15
15
15

Cardio

45 minutes on the treadmill this morning. Level 4 incline, brisk walk.

Energy Level: 9/10, I was pumped to start phase 2... now I'm wiped out.

Workout Rating: A+, another great workout, totally insane pump in my chest and triceps, feels good to go heavier again.

Post Workout Musings: This workout was actually very hard, we used very short rest periods and used weights where we either failed right on the alotted number of reps or needed help from our spotter to get the last couple, we definitely pushed it hard today.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme
2 Adrenalean

 

[Big Poppa S]

This was the 2nd workout of phase 2 in my training plan, Back, Calves and cardio (done this morning), my workout partner is away for the weekend so I was doing it all by myself which was no big deal, in fact I think I probably reduced my rest periods even more as normally we do a you-go-I-go system, I would say on average I only took 30-40 seconds between sets. Needless to say, there was alot of sweat!

Diet changes today:
None.

Workout:
T-Bar Row

8@5 plates
8@5 plates
12@4 plates + 25lbs
15@4 plates

Rack Deadlifts

8@405
8@405
12@385
15@365

Wide-Grip Pulldowns

8@230
12@210
15@200

CaHammer-Grip Cable Rows

8@250
12@230
15@210

Hyperextensions

8@Bodyweight + 45lbs
8@BW + 45lbs
12@BW + 35lbs
15@BW +25lbs

Seated Calf Press

15@4 plates
12@4 plates + 25lbs
10@4 plates + 35lbs
8@5 plates

Standing Calf Press

15@300
12@315
10@330
8@345

Cardio

45 minutes this morning, 15 on the treadmill, 30 on the recumbant bike.

Energy Level: 7.5/10, I was actually a little tired when I got to the gym, I had a little nap after work and I don't think I had quite woken up yet.

Workout Rating: A, a pretty decent workout all around. I must admit that my form probably wasn't as good as it should have been on all the sets.

Post Workout Musings: This workout not only thrashed my muscles but I was also sweating like crazy (definitely more than normal) so by the end of it, it almost felt like I had done another hour of cardio.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - in the morning, pre-cardio
1 Lean Xtreme - in the evening, pre-workout
2 Adrenalean

 

[jdg487]

solid, so in phase two you start w/ a heavier for less reps then after a set or two you drop the weight and increase the reps?

 

[Big Poppa S]

Went in early this morning for Biceps, Triceps, Forearms, Abs and Cardio. I wanted to spend some time working on my HTML/XHTML and CSS today so I wanted to get the workout out of the way.

Diet changes today:
I usually take Saturday's as a "re-feed" or "free" day, as I've found that this helps keep me on track for the other 6 days of the week.

Workout:
Preacher Curls

8@115
8@115
12@95
15@85

Alternating DB Curls

8@55's
8@55's
12@45's
15@35's

Close-Grip Bench Press

8@255
8@255
12@225
15@2205

Weighted Dips

8@BW + 45lbs
8@BW + 45lbs
12@BW + 25lbs
15@BW

Reverse Wrist Curls

8@50
8@50
12@40
15@30

Hanging Leg Raise

15
15
15
15

Decline Bench Crunch

15
15
15
15

Crunch

20
20
20

Cardio

30 minutes on the X-Trainer, Random hill setting, level 10.

Energy Level: 7.5/10, I think I was still half asleep when I got there!

Workout Rating: B+, overall it was not a bad workout, I was just tired from the previous week and I don't think I was concentrating on the mind-muscle connection enough.

Post Workout Musings: I'm definitely looking forward to my day off tomorrow, it's supposed to be completely OFF, where I don't do weights or cardio but I think I'll probably go for a jog or something in the morning just to get the blood flowing.

Macros:
Calories: not counted today.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving will be taken in the early afternoon
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating like crazy and it's definitely not the weather as it's not so warm here right now.
- Although today is usually my free day I'm not really craving anything at the moment.
- The Adrenalean definitely helped me wake up and get through this workout. Hopefully some of this energy will stick around today while I work on some websites.

 

[Big Poppa S]

solid, so in phase two you start w/ a heavier for less reps then after a set or two you drop the weight and increase the reps?

Pretty much... we make sure to do a couple warm up sets prior to getting into it but then you go up to a weight where you're failing on 8 or 9 reps or even need help for the last couple. We do that for 2 sets, then lower the weight slightly to one at which we're failing around 12 reps. Then finally we get to lower the weight again, but here's the catch this phase calls for the last set of 15 to be done with an incredibly slow eccentric phase to each rep. Basically we're supposed to do a 4 second eccentric phase. It is insanely difficult, in fact we tried to do it on incline press the other day and I was only able to do 7 reps that way before racking the weight, I then finished the set with a regular rep speed. We decided to go through 1 week using the regular rep speed and then we'll attempt to do the last set with the 4 second eccentric phase. You'll definitely notice when we've went to that rep speed as my final set on each exercise will be incredibly light.

 

[Big Poppa S]

Just got back from a killer shoulders and biceps workout, I can barely lift my arms right now... the lack of sleep last night is finally hitting me, I figure I'll post this quick and then it's lights out.

Diet changes today:
Nothing, totally on point.

Workout:
Overhead DB Press

8@100's
8@100's
12@80's
15@70's

Upright BB Row

8@225
8@225
12@185
15@135

Standing Lateral Raise

8@45's
12@40's
15@35's

Bentover Rear Delt Raise

8@45's
12@40's
15@B35's

EZ Bar Curls

8@125
8@125
12@105
15@85

Machine Preacher Curls

8@100
12@80
15@70

Hammer Curls

8@50's
12@40s
15@35's

Hip Thrusts

15
15
15
15

Crunches

20
20
20

Standing Twists

15
15
15
15

Cardio

Was too wiped, I did an extra session yesterday so I don't feel too bad about not doing it today.

Energy Level: 7.5/10, I had alright energy to begin with, definitely needed the Adrenalean to get me going though.

Workout Rating: A+, I absolutely thought this workout was awesome!

Post Workout Musings: Great workout, not much else needs to be said, the pump was intense and the results (seeing separation between delts, bi's and tri's in the mirror) were gratifying.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating? Check! It was even worse today since it was so humid here today.
- Diet? Check!
- Energy? Check!
- Today was also the first time in awhile where it actually looks like I'm leaning out!

 

[Big Poppa S]

Destroyed legs last night, again the gym was super humid so my sweating was off the charts, really have to watch and make sure that I don't get too dehydrated when it's like this.

Diet changes today:
Nothing, totally on point.

Workout:
Squats - warm ups were 10@135 and 10@225

8@385
8@385
12@275
15@225

Leg Press

8@720
8@720
12@540
15@360

Quad Extensions

8@200
12@180
15@170

Walking Lunges - no weight

8 lunges each side
12 lunges each side
15 lunges each side

Romanian Deadlifts

8@225
8@225
12@185
15@135

Hamstring Curls

8@120
12@100
15@90

Standing Calf Press

15@300
12@315
10@330
8@345

Seated Calf Press

15@4 plates
12@4 plates +25lbs
10@4 plates +35lbs
8@5 plates

Cardio

30 minutes on the recumbant bike to help shuttle lactic acid out of the legs, steady pace, low resistance.

Energy Level: 7/10, Had a rough day at work and wasn't overly excited to do legs in the humidity.

Workout Rating: B+, Absolutely destroyed my legs, but in some of the sets my form started to falter as I was getting close to absolute muscular failure.

Post Workout Musings: A great leg workout was had, the DOMS haven't set in yet but I have a feeling that they're going to be bad. This was the first time we've done a heavier leg workout in over a month, we were previously working on tons of volume as part of the current plan we're on.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating? Yep, although the humidity is definitely helping. I've also notice increased temperature/sweating while at work after my first LX serving.
- Still force feeding myself, I guess I'm eating for function not taste.
- Still getting a good boost.

 

[Big Poppa S]

Had a pretty sweet chest workout last night, and although I'm supposed to be doing back tonight I have and even that I'm attending so I won't be able to do the workout until tomorrow morning.

Diet changes today:
Nothing, totally on point.

Workout:
DB Incline Press

8@120's
8@120's
12@100's
15@85's

Flat Bench Press

8@315
8@315 - these sets were extremely difficult and I needed help on the last couple reps of both sets.
12@225
15@205

Decline DB Flyes

8@50's
12@40's
15@35's

Pec Deck

8@275
12@245
15@225

Skullcrushers

8@115
8@115
12@85
15@75

Cable Pressdowns

8@200
12@180
15@170

DB Kickbacks

8@35's
12@30's
15@25's

Cable Crunch

20@150
15@160
10@170

Leg Raise

15
15
15
15

Oblique Crunch

15/side
15/side
15/side
15/side

Cardio

30 minute "sprint" intervasl on the X-trainer, level 10.

Energy Level: 8/10, Was feeling pretty good upon entering the gym, A/C was on too helping out the situation.

Workout Rating: A, you just can't beat a real solid chest workout, it just feels great, the pecs had an awesome swell on so you really can't beat that either.

Post Workout Musings: I'm going to be out tonight, not all night but for a couple hours so instead of weighing myself tomorrow morning I did it right when I got up this morning. I'm still going to weigh-in tomorrow just to see how much of a difference there is. I was down another pound to 273lbs, which I'm surprised at since I would've expected to be down anywhere from 2.5 to 4 pounds from my diet and activity level. However, I did forget to do my BF% (was in a rush) so that could also tell a different story. Guess I'll just have to double the fat burning next week to get myself back in line.


Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Had a crazy sweat going even though the A/C was on at the gym, for me that's a pretty good indication that this is a result of one or both of the products I'm taking pre-workout (1 LX & @ Adrenalean)
- Didn't have to force myself to eat but I'm definitely not very hungry or craving things at all.
- Energy is good.

 

[Big Poppa S]

Got a full hour of cardio in last night and it felt great! I really needed to get a good sweat on to cleanse my body of my excess from Friday night. I ended up doing 30 minutes of "sprint" intervals on the stairmaster and another 30 minutes of "sprint" intervals on the bike. I literally felt 1000 times better after cardio, it really felt like I had removed any remaining "nastiness" from my body. I also heard some good news from a reliable source that my gym is going to be open 24 hours a day starting relatively soon. It's great news for me since it would allow me to go in and do cardio in the mornings which I've really been missing.

 

[Big Poppa S]

Decent shoulder/bicep workout last night, I had a brutal day at work and was running late so I was feeling rushed at the beginning but all together the workout was good.

Diet changes today:
Nothing.

Workout:
Overhead DB Press

8@100's
8@105's
12@85's
15@75's

Upright BB Row

8@225
8@225
12@185
15@135

Standing Lateral Raise

8@45's
12@40's
15@35's

Bentover Rear Delt Raise

8@45's
12@40's
15@35's

Barbell Curls

8@135 - was cheating too much
8@115
12@95
15@85

Machine Preacher Curls

8@100
12@80
15@70

Hammer Curls

8@50's
12@45s
15@35's

Hip Thrusts

15
15
15
15

Crunches

20
20
20

Standing Twists

15
15
15
15

Cardio

30 minutes of "sprint" intervals on the stairmaster.

Energy Level: 7.5/10, good energy but not great.

Workout Rating: B+, Although the weights were still really good, I didn't quite *feel* it as good as last time.

Post Workout Musings: Definitely noticing some improvements in my level of definition, other's are noticing it too so it's not just me!

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating? Check! The humidity is brutal right now, add a couple Adrenalean and it's almost too much!
- Diet? Check!
- Energy? Just so-so for that workout.

 

[Big Poppa S]

Tuesday was leg day and unfortunately it was also the day that both me and my workout partner seemed to just be totally wiped out. Maybe it was because Wednesday was a statutory holiday up here in Canada and we were already thinking about our day off but regardless, the workout was definitely not our best, in fact it wasn't even remotely good. We finished the whole thing but were just going through the motions for most of it. Oh well, I guess 1 bad workout out of around 10 weeks worth isn't so bad. Anyway, took yesterday off from the weights and just didn't cardio (30 minutes stepper, 30 minutes bike) and then pretty much lazed around for the rest of the day just relaxing. Tonight is chest and triceps, this workout starts our last week of phase 2 of our training protocol.

 

[Big Poppa S]

Another awesome chest workout! I must admit chest has always been one of my better/stronger body parts and I almost always have great chest workouts and this one was no different. Had a crazy pump by the end of it and am actually starting to see shape creep back in there (as opposed to just globs of mass), so everything appears to be on target.

Diet changes today:
Nothing, totally on point, trying to ensure a good weigh-in tomorrow morning.

Workout:
Incline Press

8@275
8@275
12@205
15@185

Bench Press

8@275
8@275
12@225
15@205

Decline DB Press

8@60's
12@50's
15@45's

Pec Deck

8@275
12@255
15@235

Skullcrushers

8@115
8@115
12@85
15@75

Cable Pressdowns

8@200
12@180
15@170

DB Kickbacks

8@35's
12@30's
15@25's

Cable Crunch

20@150
15@160
10@170

Leg Raise

15
15
15
15

Oblique Crunch

15/side
15/side
15/side
15/side

Cardio

30 minute walking on the treadmill at an incline, then 30 minutes of "sprint" intervals on the bike.

Energy Level: 8.5/10, Had really good energy again, even after a long day of work.

Workout Rating: A+, Awesome chest and great tricep work, felt unbelievable!

Post Workout Musings: All-in-all it was another great workout (last chest workout of phase 2), I'm interested for chest next week (start of phase 3) as once again we'll be increasing the intensity. I only have to work a half day today so I'll be hitting the gym up around 2pm, and then hopefully rest and relaxation for the rest of the night. I have a number of businees projects/proposals that I want to work on and this would give me some time to do that.


Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating, but not quite as much as I was.
- Still not very hungry.
- Energy was better than it has been for a couple days.

 

[Big Poppa S]

Did an awesome back workout last night, end this morning even after hitting the gym and doing arms (and getting a good overall stretch) I'm still crazy stiff and sore. In fact my chest is still sore from Thursday!

Diet changes today:
None.

Workout:
Barbell Rows

8@225 - undergrip
8@225 - undergrip
12@205 - conventional
15@185 - conventional

Rack Deadlifts

8@405
8@405
12@385
15@365

Wide-Grip Pulldowns

8@230
12@210
15@200

Hammer-Grip Cable Rows

8@250
12@230
15@210

Hyperextensions

8@Bodyweight + 45lbs
8@BW + 45lbs
12@BW + 35lbs
15@BW +25lbs

Seated Calf Press

15@4 plates
12@4 plates + 25lbs
10@4 plates + 35lbs
8@5 plates

Standing Calf Press

15@300
12@315
10@330
8@345

Cardio

30 minutes on the treadmill, walking at an incline

Energy Level: 8.5/10, energy was high.

Workout Rating: A, incredible pump, felt as wide as a house.

Post Workout Musings: Totally great workout!.

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - in the morning, pre-cardio
1 Lean Xtreme - in the evening, pre-workout
2 Adrenalean

 

[Big Poppa S]

The Arm workout from this morning.

Diet changes today:
Don't really feel like taking a whole "re-feed" day so might just have a "re-feed" meal or two instead.

Workout:
EZ Bar Curls

8@125
8@125
12@105
15@85

Alternating DB Curls

8@55's
8@55's
12@45's
15@35's

Close-Grip Bench Press

8@255
8@255
12@225
15@205

Weighted Dips

8@BW + 45lbs
8@BW + 45lbs
12@BW + 25lbs
15@BW

Reverse Wrist Curls

8@50
8@50
12@40
15@30

Hanging Leg Raise

15
15
15
15

Decline Bench Crunch

15
15
15
15

Crunch

20
20
20

Cardio

30 minutes on the bike (steady state), I was feeling wiped out and empty as I only had a protein bar for breakfast this morning before hitting the gym

Energy Level: 7/10, took awhile to get going this morning

Workout Rating: B+, just okay, not great. I was a little tired for this one.

Post Workout Musings: I think I'm going to have to adjust the Saturday morning workouts to be a little bit later so I can either find some more energy or have a couple extra meals, as I just don't seem to be getting everthing I want out of these.

Macros:
Calories: not counted today.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving will be taken in the early afternoon
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- The SWEATS have returned.
- Not craving the extra calories today as I normally would.
- Thank God for stimulants, otherwise I would probably still be sleeping.

 

[Big Poppa S]

Shoulders and biceps again Monday evening. Everything went really well although I think both myself and my workout partner are starting to see the results of low calories, definitely don't have the strength that we did even just a few weeks ago... normally I would blame it on just being tired but I was at peak energy levels due to having some rest recently and I just didn't have the strength for the workout.

Diet changes today:
Nothing.

Workout:
Overhead DB Press

8@105's - needed help with the last 2
8@105's - needed help with the last 2
12@85's
15@75's

Upright BB Row

8@225
8@225
12@185
15@135

Standing Lateral Raise

8@45's
12@40's
15@35's

Bentover Rear Delt Raise

8@45's
12@40's
15@35's

Machine Preacher Curls

8@120
8@120
12@110
15@100

DB Concentration Curls

8@45
12@35
15@30

Barbell Curls

8@95
12@75
15@65

Hip Thrusts

15
15
15
15

Crunches

20
20
20

Standing Twists

15
15
15
15

Cardio

30 minutes of "sprint" intervals on the stairmaster.

Energy Level: 8.5/10, as good as I've felt in the last little while.

Workout Rating: C+, Although the weights appear to be roughly the same as last week, on many sets we both needed assistance from each other to complete them.

Post Workout Musings: Feeling sore today....

Macros:
Calories: ~2600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the morning
1 Lean Xtreme - pre-workout
2 Adrenalean - pre-workout

- Still sweating? Yep.
- Hunger is in check.
- Energy? Still get pretty decent boost after taking the Adrenalean.