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

Started phase 3 on Thursday. Phase 3 involves a number of more advanced techniques rather than just straight sets including supersets, dropsets, giant sets, negatives, etc, etc. The first chest day looked relatively easy but looks can always be decieving.

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

Workout:
Incline Press

10@225
10@245
10@265
10@285

Bench Press superset w/ DB Flyes

10@205 / 10@45's
10@225 / 10@45's
10@245 / 10@45's

Pec Deck ss w/ Pushups

10@205 / 10
10@205 / 10
10@205 / 10

Cable Crossovers - 2 sets to absolute failure

15@80
17@80

Frog Crunch - we didn't have time to do the full ab workout as both of us had some prior commitments to attend to, so instead we just did 3 sets of frog crunches to failure.

25
22
17

Cardio

30 minutes on the X-trainer, rotating 5 min forwards, 5 minutes backpeddling.

Energy Level: 8.5/10, Great energy, the sun was shining all day, that might have helped some.

Workout Rating: A+, My chest was so pumped up that when I picked my girlfriend up she remarked that it looked like I was going to explode :D . Is it odd when that comment really made my day??

Post Workout Musings: The change in training once again had an awesome effect, I can't wait to see what the next few weeks hold for us. Definitely have to make sure that I keep up with the abs and cardio though.


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
 
Just did some cardio last night.

45 minutes of intervals on the stairclimber, and seeing as I did legs on Tuesday, my legs are now totally mush! :D

Going to do some chest tonight.
 
I ended up having to rush my workout last night as a couple important things had come up and although rushed I was still able to get some amazing work in on the pecs. Sometimes being in a rush can actually help as it really forced me to reduce my rest periods and adjust my rep cadence in order to get the workout in on time.

Diet changes today:
Had a sub for lunch, chicken breast, lettuce, cucumbers, pickles, white cheddar cheese, and some chipotle sauce all on a honey oat bread....mmmmmm.... just thinking about it is making me hungry again. :D

Workout:
Flat Bench Press - all reps were basically down as quickly as possible while still maintaining correct form.

10@138
10@155
10@185
10@225
10@275
9@315

Pec Deck - all reps were basically down as quickly as possible while still maintaining correct form.

10@155
10@175
10@195
10@275
10@275
10@275

Pushups s/ hands on Bosu Ball - all reps were basically down as quickly as possible while still maintaining correct form.

10
10
10
10
10
10

Crunches

25
25
25
25

Cardio

10 minute jog on the treadmill @ level 10.

Energy Level: 7/10, wasn't really energetic about this one but had enough to push myself all the way through it.

Workout Rating: B-, a decent workout for the time I put into it, would've been much better if I wasn't as rushed as I was.

Post Workout Musings: I think I'm feeling a little burnt out right now, I've been stressing out about a number of things and it seems to be affecting my motivation and energy levels. I've been looking for work since I got laid off in April, and although I currently have a temporary position it is definitely not in something that I'm at all interested in, I've also been thinking about going back to school, however, at 29 and after being in the workforce for the last 5 years that is a very imposing decision. Other than that I've also been playing around with some ideas for self-employment, with all these things swirling in my head I'm not sure if I've been putting my full attention in while at the gym. I'm definitely going to have to take note of this and make sure that the stresses don't overtake the positives.


Macros:
Calories: ~2600 - thinking about dropping calories a little as the weightloss just doesn't seem to be happening right now.

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
 
Biceps and Triceps from Saturday, I had a pretty busy weekend so I"m a little behind in my posting but hopefully I'll be able to catch up this weekend.

Diet changes today:
Didn't have a re-feed day but we did end up going out for a supper with some friends, my steak was average at best. :(

Workout:
EZ Bar Curls

10@75
10@95
10@115
10@135
8@155

DB Skullkrushers - alternating arms

15@30
15@35
15@40
10@45
10@50

Cable Curls ss w/ Cable Pressdowns

10@140 / 10@180
10@150 / 10@190
10@160 / 10@200

Concentration Curls ss w/ Overhead Tricep Extension

12@40 / 10@100
12@40 / 10@100
10@40 / 10@100

Leg Raise

15
15
15
15

Crunch

20
20
20

Cardio

30 minutes on the recumbant bike. It was so extremely humid in the gym that even doing the bike was very uncomfortable (air was so "thick" that it was tough to breathe)

Energy Level: 9/10, I don't know why but I was really ready to go on this one, just couldn't to get there and was pumped to start.

Workout Rating: A, Although it might not look like much, the workout was really awesome. I could really feel the muscles working and I left with that sore feeling that we all know and love.

Post Workout Musings: Very cool workout, lots done in a very short period of time. After talking a bit with my workout partner we've decided that starting this week we're going to be doing weights 6 days/week. We've decided to do this so that we can split upt quads/glutes and hamstrings/calves. We finding it tough to give each of these 100% effort on our current leg day so we're going to split them into 2 days in order to give them the attention the deserve.

Macros:
Calories:~????

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - this serving was taken in the afternoon
1 Lean Xtreme - pre-workout
3 Adrenalean - pre-workout
 
Monday was shoulder day again, ended up having to do it by myself as my workout partner is pretty sick at the moment. Hopefully he recovers soon as he has just under 12 weekds before he steps onstage in an attempt to win a natural pro card. I ended up doing a bunch of standing over head presses as they were just feeling really good.

Diet changes today:
On point.

Workout:
Clean and Press - Clean the bar, press twice = 1 rep

5@115
5@135
5@155

Over Head Press ss w/ Upright Row - presses from behind the head

15@95 / 15@135
15@115 / 15@135
15@135 / 15@135

BB Front Raise ss w/ Lateral Raises

10@45 / 10@30's
10@65 / 10@30's
10@85 / 10@30's

Bentover Rear Delt Raise ss w/ Lateral Raises

10@40's / 12@25's
10@45's / 12@25's
10@50's / 12@25's

DB Shrugs ss w/ DB Standing Overhead Press

10@150's / 10@40's
10@150's / 10@40's
10@150's / 10@40's

Leg Raises

25
25
25

Crunches

25
25
25

Cardio

Prior to my workout I started with a simple 1 mile run (took 6 minutes).

After my workout I did 30 minutes of intervals on the stair master.

Energy Level: 8/10, Was pretty good, I should admit that I had a Red Bull on the way to the gym. I had one sitting in the fridge and decided to drink it.

Workout Rating: B+, it was a pretty awesome workout, although I probably should've gone a bit heavy on a couple things and did less presses but I was just going by "feel" on this one.

Post Workout Musings: Good pump and good soreness afterwards, it looks like I'm going to be having a busy week at work so it's good to start the week with a really good workout, puts me in a good frame of mind.

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
3 Adrenalean - pre-workout
 
Geez... apparently I've been forgetting to post up leg day each week???? Well I did legs last night or should I say quads and glutes as we've decided to give hams and calves a day of their own.

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
10@315
10@405
5@495
1@545 - was a bit shallow, definitely didn't break 90 degrees but I also haven't tried this in about 3 months so I was pretty happy.

Leg Press

10@450
10@540
10@630
10@720
10@810
10@900 - was actually surprised at how easy all the presses were???

Quad Extensions

10@150
10@180
10@200
10@220
10@200
10@180
10@150 - legs were totally fried after this.

Cardio

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

Energy Level: 7.5/10, decent energy but I've already had a "long" week at work and it was wearing me down a little.

Workout Rating: A, surprisingly even though I only did 3 exercises I totally fried my quads and glutes, I have a feeling I'm going to be walking funny for a couple days :D .

Post Workout Musings: The best part of this workout is that I was able to get out of the gym in under 90 minutes. Personally, my workouts start lagging after about 45-60 minutes, after that I start dragging a$$ and just going through the motions, so if I can get my workout and cardio done in 1.5 - 1.75 hours I'm usually a very happy person.

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
3 Adrenalean - pre-workout
 
I just did cardio last night, 30 minutes of intervals on the stairclimber and 30 minutes of random hills on the bike. My gym bag felt very heavy on the way home because of all the soaking wet, sweaty clothing :D
 
Chest workout last night, I didn't have a workout partner as he had worked out earlier in the day due to some commitments he had. I was still able to find someone there who I trusted enough to spot me for my heaviest sets, even though I didn't need help with them, it's still always better to be safe rather than sorry.

Diet changes today:
All good, no changes.

Workout:
Incline Bench Press

10@135
10@225
10@245
10@265
10@275

Flat Bench Press

10@225
10@275
10@315
8@365

Pec Deck

12@245
12@255
10@265
10@275

DB Pullovers

10@100
10@100
10@100

Frog Crunches

20
20
20
20

Cardio

30 minutes of intervals on the stairclimber, 20 minutes of hills on the bike.

Energy Level: 9/10, Actually felt really good going into this one.

Workout Rating: A+, crazy pump is all that needs to be said.

Post Workout Musings: This was a really good workout, I felt strong, got an awesome pump and left the gym looking like I had a huge shelf of muscle across my upper chest. I just have to keep carving the fat away from that "shelf"......


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
3 Adrenalean - pre-workout
 
I ended up having a relatively busy weekend, I had a couple of events that I had to attend, one on Friday and one on Sunday so I was unable to get in the gym either of those two days, I definitely wasn't 100% on my diet at these events either and it showed as I did my weigh-in this morning (forgot to on Saturday).

Diet changes today:
I didn't have a full-on refeed day on Saturday as I had eaten badly on Friday night, but I didn't have a totally strict day either, which ended up being a mistake because I also ate badly at the event on Sunday. Three days of eating badly - weight increase for me :(

Workout:
Rack Deadlifts

10@135 - warmup
10@225 - warmup

10@315
10@405
5@495
3@545
3@585
0@635 - got it up to about my knee area but couldn't straighten/lock-out.

Barbell Rows - undergrip

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

Wide-Grip Pulldowns

10@180 - widegrip
10@200 - wg
10@210 - wg
10@220 - hammergrip
10@230 - hg
10@240 - hg

Cable Rows

10@180
10@200
10@220
10@240

Cardio

30 minutes of intervals on the stairmaster.

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

Workout Rating: A, felt awesome to triple at 585 after not training heavy for the last few months.

Post Workout Musings: Great workout for a Saturday morning, too bad I ruined this weekend with some bad eating habits. The triple at 585 was great, actually makes me feel like I should start training for Eastern Canadians which are in PEI in November.....

Macros:
Calories: ~???? - I don't even want to think about what this number would have been on Friday, Saturday or Sunday :(

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
1 Lean Xtreme - in the morning
1 Lean Xtreme - in the evening, pre-workout
3 Adrenalean - last serving, 0 remaining
 
Awesome shoulder workout!

As the title says, this one was awesome, I'm not sure what was so different than any of the other ones, but the workout felt awesome!

Diet changes today:
On point.

Workout:
Overhead DB Press ss w/ Lateral Raises

15@55's / 10@35's
15@75's / 10@35's
12@85's / 10@35's
12@95's / 10@35's
10@105's / 10@35's

Upright BB Row ss w/ Lateral Raises

12@135 / 12@30's
12@185 / 12@30's
12@205 / 12@30's

DB Front Raise ss w/ Lateral Raises

10@30's / 10@25's
10@30's / 10@25's
10@30's / 10@25's

Reverse Pec Deck ss w/ Bentover Rear Delt Raise

10@125 / 10@40's
10@125 / 10@40's
10@125 / 10@40's

DB Shrugs

20@100
20@130
10@150
20@130
20@100

Frog Crunches

25
25
25
25

Crunches

25
25
25
25

Cardio

30 minutes of intervals on the stairclimber.

Energy Level: 8/10, although I didn't feel like I had much in me when I started, after the first couple sets I was feeling great!

Workout Rating: A+, I don't know why but this workout was just awesome! Couldn't ask for anything better.

Post Workout Musings: As I said before it was a deadly workout. I could actually see separation between the anterior, lateral and posterior deltoids, which was very motivating.

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
 
So I was supposed to do legs last night but I was running short on time and didn't want to rush them, so instead I decided to substitute in the arm workout that I missed out on last week, we had an extremely nice day here yesterday so when I got to the gym I was actually the only person in there, everyone else must have been out enjoying the sun. Hopefully it's like that tonight as well for my leg workout as it's going to be even nicer today.

Diet changes today:
Diet was good yesterday.

Workout:
EZ Bar Curls

20@75
10@105
10@125
10@145
20@75

DB Overhead Extension

20@80
10@90
10@100
10@110

DB Curls ss w/ Concentration Curls ss w/ Hammer Curls

10@45's / 10@35's / 10@45's
10@45's / 10@35's / 10@45's
10@45's / 10@35's / 10@45's

Dips ss w/ Cable Pressdowns ss w/ DB Kickbacks

15@BW / 10@200 / 10@25
15@BW / 10@200 / 10@25
15@BW / 10@200 / 10@25

Front Double Bicep Cable Curls

10@70
10@80
10@90
10@100

Rope Pressdowns

20@100
20@100
20@100

Cardio

30 minutes on the recumbant bike. Insane humidity in the gym made for puddles of sweat on the floor.

Energy Level: 7.5/10, the heat and humidity were draining, sucked a little of my "get-up-and-go" out of me.

Workout Rating: A, this was actually a sweet arm workout. I changed things up a little bit and it felt great, felt like I was going to pull a "Hulk" and rip right out of my sleeves..

Post Workout Musings: I'm looking forward to doing legs tonight, however, I'm not looking forward to the heat and humidity, I'm going to have to make sure to increase my fluid intake before, during and after the workout today for sure.

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
 
Huge chest workout last night! The workout ended up being quite good and I totally killed myself with cardio afterwards.

Diet changes today:
All good, no changes.

Workout:
Incline Bench Press ss w/ Flat Bench DB Flyes

10@135 / 10@40's
10@225 / 10@40's
10@275 / 10@40's
6@315 / 10@40's

Flat Bench Press ss w/ Incline Bench DB Flyes

20@135 / 10@40's
10@225 / 10@40's
10@275 / 10@40's
10@315 / 10@40's

Pec Deck ss w/ Low Cable Crossovers

12@225 / 10@50's
12@225 / 10@50's
12@225 / 10@50's
12@225 / 10@50's

Leg Raises

20
20
20
20

Cardio

30 minutes of intervals on the stairclimber, 30 minutes of hills on the bike.

Energy Level: 9/10, was pumped and ready to go.

Workout Rating: A+, another chest workout, honestly, it's pretty rare that I have a bad chest day they always seem to be great.

Post Workout Musings: Even though it might not look like much, the 2 groups of supersets that started off the workout totally fried my pecs, I wasn't taking a whole lot of time to rest inbetween supersets as well, maybe 30-40 seconds so that was really helping me boost up the intensity.


Macros:
Calories: ~2000

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

- Humidity is still way up there and I'm still sweating a ton, during cardio my sweating reached a whole new level, even my shorts are totally soaked now, not a dry spot on my body :D
- It's odd, I was so busy at work that I actually forgot to have my shakes during the day, so basically, yesterday I missed two meals but still felt awesome and had a great workout?
 
Another great chest workout was had last night, short and to the point, no messing around with this one.

Diet changes today:
All good, no changes.

Workout:
Incline Bench Press ss w/ Flat Bench DB Flyes

10@135 / 10@40's
10@205 / 10@40's
10@255 / 10@40's
10@275 / 10@40's

Flat Bench Press ss w/ Incline Bench DB Flyes

10@225 / 10@40's
10@275 / 10@40's
10@315 / 10@40's

Low Cable Crossovers ss w/ Incline Bench Pullovers

12@70 / 10@80
12@70 / 10@90
12@70 / 10@100


Frog Crunch ss w/ regular Crunch

20 / 20
20 / 20
20 / 20

Cardio

30 minutes of intervals on the stairclimber.

Energy Level: 6.5/10, although the workout was going good I found myself yawning throughout the entire workout.

Workout Rating: B+, I didn't go as heavy as I could have but we cut down our rest time to roughly 20-30 seconds between supersets so we were pushing a pretty hard pace.

Post Workout Musings: I would have to say that neither of us were 100% energized for this workout, apparently it's been a long work week for both of us. I'm still mulling over whether I should try to get ready for a bodybuilding show that is in November, it's only 13 weeks away so I'm not sure if that's enough time for me, my other option is to do the Eastern Canadian Powerlifting Championship which is also in November, both have drastically different training styles so I have to pick one or the other.


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
 
Pins were set at the lowest they can go on that version of the power rack, ends up being roughly 3-4 inches below my knees. I was actually quite happy as I had done a number of sets prior to trying for this new PR.

10@135
10@225
10@315
10@405
5@495
5@545
3@585
3@635
1@655

That was my whole workout on Saturday, I only did rack pulls, but let me tell you I was actually pretty wiped out after those as I wasn't taking very long rests inbetween either. One of the best parts about the whole thing is that I didn't even use straps until the last three sets. This was a new PR for me, definitely has my thinking about doing the Eastern Canadian Powerlifting Championship that is coming up in Nov. I mean, I'm lighter than I was at my last meet and I'm already crushing some PR's, I'm thinking that maybe I should go win a championship title?

I did arms Monday night as I wasn't able to do them on the weekend. Will post the workout later.
 
Workouts from Thursday and Saturday

As I said in the title here are my workouts from Thurs. and Sat. I did an arm workout on Friday but am currently having some elbow issues so there wasn't much to it at all, not even worth posting.

Diet changes on Thurs.:
All good, no changes.

Workout:
Flat Bench Press

10@225
10@275
10@315
5@335
5@335
5@335
5@335
5@335

Incline Bench Press

10@185
10@205
10@225

Pec Deck

10@275
15@255
20@235

DB Pullovers

10@100
10@100
10@100

Frog Crunches

20
20
20
20

Cardio

30 minutes of intervals on the stairclimber

Energy Level: 8/10, Felt decent, not great but not bad either.

Workout Rating: B+, a pretty good workout, the bench presses were good, everything else was okay.

Post Workout Musings: Unfortunately my elbow "issues" are hampering my training a little bit, I should probably go get it checked out or my other option is to take some time off (maybe a week) and see if it heals at all as currently I think that I'm just continuing to strain it with each workout.


Macros:
Calories: ~3400

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
7 Green Bulge - pre-workout


Saturday's workout:
Went in early for a back workout, when I was there one of the members brought his dumptruck to the gym, we're using it for the truckpull event in the junior strongman event we're running next month. Anyway, a few of the competitors came in to give it a shot, I was going to as well but had already started doing my rackpulls and didn't want to waste any energy, maybe next time.

Diet changes Saturday:
I stuck mostly to my regular diet although I did allow myself to have a burger and some fries for lunch.

Workout:
Rack Deadlifts - didn't seem like I did this many sets at the time.

10@135 - warmup
10@225 - warmup
10@315
10@405
5@495
3@585
0@675 - got it up to about my knee area but couldn't straighten/lock-out, it's getting very close.
1@585
3@495
5@405
10@315
10@224
10@135

Wide-grip Chin Ups

10@BW
10@BW
10@BW

Cable Rows - Neutral grip

10@220
10@230
10@240

Wide-Grip Pulldowns

10@220
10@230
10@240
20@180

Single Arm DB Rows

10@100's
10@110's
10@120's

Cardio

30 minutes of intervals on the stairmaster.

Energy Level: 9/10, Felt pretty awesome from the get go.

Workout Rating: A+, I was so close on the 675 lift, I am positive that I WILL get it next time!

Post Workout Musings: The workout felt great and I am definitely feeling the effect it had on my back, I'm creeping up on that 700lbs goal for rackpulls before I return to regular deadlifts, a few more weeks and I should be there.

Macros:
Calories: ~3800

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
7 Green Bulge - pre-workout
 
Hit the gym right after work yesterday in order to do a little thrashing of the delts..... I'm still working on making them stronger in order to assist my bench presses.

Diet changes today:
On point.

Workout:
Overhead BB Press

10@135 - behind the head
10@285 - BTH
10@205 - BTH
10@225 - BTH
10@245
10@225
20@135


Upright BB Rows - I was going to do power cleans but my elbow hurt so much when I tried the first one that I changed my mind.

10@135
10@185
10@205
10@225

Lateral Raise ss w/ Front Raise

Lateral Raise ss w/ Front Raise: 10@40's / 10@20's
Front Raise ss w/ Lateral Raise: 10@30's / 10@20's
Lateral Raise ss w/ Front Raise: 10@40's / 10@20's
Front Raise ss w/ Lateral Raise: 10@30's / 10@20's

Bentover Raises

10@40's
10@45's
10@50's

DB Shrugs

10@150's
10@150's
10@150's

Decline Bench Crunches ss w/ Hyperextensions

20 / 20
20 / 20
20 / 20

Cardio

30 minutes on the stairclimber, rolling hills setting, level 5.

Energy Level: 8.5/10, was tired to start but after a few sets I was feeling great.

Workout Rating: A+, Really great workout, shoulders felt as wide as a house, amazing pump.

Post Workout Musings: This was a very positive start to the week, usually a great workout to start off the week sets me up for an entire week of really good workouts, hopefully it's the same this time. Legs tonight!

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
7 Green Bulge - pre-workout
 
Leg day rolled around again, I felt pretty good (a little tired to start) so I went all out.

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
10@315
5@405
5@495
3@545 - not quite to competition depth, I set the guards so that when I touched them my knees were just above 90 degrees.
1@585 - same setting as above
1@635 - same setting as above....... this is a new PR for squats (even if it isn't quite comp depth)!

Leg Press ss w/ Calf Press

10@360 / 20@360
10@540 / 10@540
10@720 / 10@720
10@900 / 10@900

Quad Extensions ss w/ Hamstring Curls

10@210 / 10@120
10@220 / 10@130
10@230 / 10@140

Cardio

20 minutes on the recumbant bike, random hills setting, level 10 - in order to push some of the lactic acid build up out of my legs to help prevent serious DOMS.

Energy Level: 8/10, energy and focus were there even though I was a little tired to start

Workout Rating: A+, PR's are always a good thing and just totally motivate me to kick some a$$!.

Post Workout Musings: This will probably be my last "regular" leg session until after Eastern Canadians. Now that I have my upper range established I'll be switching over to a "wave" routine in order to maximize my strength and power while training for the meet..

Macros:
Calories: ~3600.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
7 Green Bulge - pre-workout

- felt awesome after the workout and feel great today as well.

- Today will be a much needed day OFF!
 
So I started "Wave 1" of my Wendler 5/3/1 routine last night with a chest workout (I almost always start new routines on chest days - I don't know why, I just do :) ) so below is the first workout in my new 4 week "wave 5/3/1" routine which I will be doing twice over the next 8 weeks in preparations for Eastern Canadians

Diet changes on Thurs.:
All good, no changes.

Workout:
Flat Bench Press

20@135
10@225
5@320
5@340
5@360

Incline Bench Press

5@235
5@255
5@265

Weighted Dips

10@BW+25
10@BW+35
10@BW+45

Pec Deck

10@275
10@275
10@275

Tricep Pressdowns

10@200
10@200
10@200

Decline Bench Crunches ss w/ Flat Bench Crunches

10@BW+25 / 20
20 / 20
10@BW+25 / 20

Cardio

30 minutes of intervals on the stairclimber, rolling hills setting, level 5

Energy Level: 8/10, Felt quite good.

Workout Rating: A, the workout felt good and although I felt like I could have done more this routine is all about progression so everything goes up next week.

Post Workout Musings: I used some elbow sleeves for this workout and it was amazing how much of a difference they made I barely noticed any elbow pain at all. I definitely need to invest in a pair so that I can preserve my elbows as much as possible.


Macros:
Calories: ~3400

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
7 Green Bulge - pre-workout
 
workouts from Saturday and Monday

I did the 2nd workout of Wave 1 on Saturday morning, and then did the 3rd workout on Monday evening. My weekend was crazy busy as I also spent 14 hours on the ice in my skates working at hockey camps. I actually just got back from working another couple hours of hockey camp and remembered that it's been a couple days since I've updated my log....

Diet changes Saturday:
No changes.

Workout:
Rack Deadlifts

10@135 - warmup
10@225 - warmup
5@495
5@525
5@555

Wide-grip Pulldowns

12@200
10@210
10@220
10@230

Barbell Rows

15@135
12@175
10@205
8@225

Hyperextensions

20@BW
15@BW+25
12@BW+35
10@BW+45

Hanging Leg Raise

10
10
10
10

Cardio

30 minutes of intervals on the stairmaster.

Energy Level: 9/10, Felt really good throughout the whole workout.

Workout Rating: A, I really wanted to just keep on lifting heavier and heavier but I have to stay under control and stick to the plan.

Post Workout Musings: Felt really strong, can't wait to bump it up for wave 2!

Macros:
Calories: ~3800

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout

Here's the 3rd wave workout.

Diet changes today:
On point.

Workout:
Overhead BB Press

10@135
10@205
5@240
5@255
5@270

Upright BB Rows

12@135
10@225
10@225
8@245

Lateral Raise

12@40's
10@45's
10@45's
8@50's

Bentover Raises

12@40's
10@45's
10@45's
8@50's

DB Hammer Curls

15@40's
12@45's
10@50's
8@55's

Cardio

None, I was in a rush as I had to drive the GF to a meeting.

Energy Level: 8/10, a long day of work had me a little tired but a couple sets in and I was fine.

Workout Rating: B+, it almost seems like I'm not doing enough during my workouts with this plan??? Maybe I'm just used to training in a different style.

Post Workout Musings: Not sure how much I like this workout routine, I'll give it a fair shake but it totally doesn't feel like I'm doing enough.

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout

- Legs tomorrow..... they would have been tonight but as I said above I just spent over 2 hours in my skates running hockey camps so I didn't really feel like doing legs after that.
 
Legs from last night.

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
10@315
5@440
5@470
5@500 - first two were a bit shallow the next three were all to depth.

Hack Squat

20@135
15@225
12@315
10@365

Quad Extensions

20@200
15@210
12@220
10@230

Hamstring Curls

20@110
15@120
12@130
10@140

Decline Bench Crunches

20@BW
15@BW+20
12@BW+25
10@BW+30

Cardio

20 minutes on the recumbant bike, random hills setting, level 10

Energy Level: 7/10, Energy level was average at best, feels like it's been a really long week already.

Workout Rating: B+, although I'm sticking to the routine, I'm just used to doing so much more...

Post Workout Musings: Still having trouble adjusting to this routine and the lack of volume included in it, the whole idea behind it is the progressive load though so hopefully it all works out in the end.

Macros:
Calories: ~3600.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout

- have to ref a hockey game after work so I'll be hitting the gym up for a chest workout following that.
 
Wave 2

Here goes wave 2.... chest from last night, wave 2 rack pulls tonight!

Diet changes:
All good, no changes.

Workout:
Bench Press

20@135
10@225
3@335
3@355
3@375

Incline Bench Press

3@255
3@265
3@285

Weighted Dips

15@BW+25
12@BW+35
10@BW+45

Pec Deck

15@255
12@265
10@275

Tricep Pressdowns

10@200
10@200
10@200

Cardio

only 20 minutes on the bike as I was totally wiped out from the workout and the hockey game I reffed prior to it.

Energy Level: 7.5/10, Felt good, but a little tired.

Workout Rating: A, even though tired, this was still a pretty good workout.

Post Workout Musings: Used the elbow sleeves again, and once again my elbow felt great, definitely need to invest in a pair of these.


Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
Here is the back workout from "Wave 2". The triples were pretty tough, although I was still able to get them. A couple more weeks of rack pulls and I'll switching over to full deads. I hadn't planned on switching until I hit 7 plates but I've chosen to stick to my program instead and will be switching after Wave 4, I will also start practicing with the squat suit and bench shirt as well as I need a few weeks to get used to them.

Diet changes Saturday:
No changes.

Workout:
Rack Deadlifts

10@135 - warmup
10@225 - warmup
5@305 - warmup
3@525
3@555
3@590

Wide-grip Pulldowns

15@200
12@210
10@220
10@230

Barbell Rows

15@135
12@185
10@205
8@225

Hyperextensions

20@BW
15@BW+25
12@BW+35
10@BW+45

Hanging Leg Raise

10
10
10
10

Cardio

30 minutes of intervals on the x-trainer, random hills, level 10.

Energy Level: 8.5/10, felt pretty good throughout.

Workout Rating: A, I always feel like I want to do more, but I'm making sure to stick to the program (including the recovery days).

Post Workout Musings: Wave 2 down, next week it's on to Wave 3, got some heavy singles coming my way!

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
Holiday Monday's "Wave 2" shoulder workout below was a good one, I actually trained with my buddy who was preparing for an upcoming bodybuilding show (due to some financial issue's he's no longer competing in that show so now he's ready to put on some muscle again)!

Diet changes today:
On point.

Workout:
Overhead BB Press

10@135
10@205
3@255
3@270
3@285

Upright BB Rows

15@135
12@225
10@245
8@275

Lateral Raise

15@40's
12@45's
10@50's
8@55's

Bentover Raises

15@40's
12@45's
10@50's
8@55's

DB Hammer Curls

15@40's
12@50's
10@60's
8@70's

Cardio

30 minutes on the stair climber, rolling hills, level 5.

Energy Level: 8/10, I was feeling pretty good for this workout, we did it earlier in the day (10am) however I got up early enough that I was able to get a couple meals in before the workout.

Workout Rating: A, the increases in weight made this a really good workout, much better that last week when I felt that I "left alot on the table" after the workout.

Post Workout Musings: I did my calculations and I officially have 12 weeks to prepare for Eastern Canadians. I actually have enough time to do 2 more "Wave routines" after I finish this one (and then still have a couple weeks remaining). The other thing I calculated is that the weekend of Eastern Canadians is exactly 20 weeks out from the 2010 NSABBA Provincial Bodybuilding show. The buddy I mentioned above is competing in that event and I'm very interested in doing it as well. The biggest factor here is that leading up my powerlifting event I am focusing on dropping a few pounds while increasing my strength. If I can reach my weight goal by the Eastern Canadians meet then I will be in a really good position to start a contest prep for the 2010 Provincial Bodybuilding show. So right now I'm kind of preparing for two events ......

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout

- Strength has bee very good, even though I'm starting to drop some weight again. Actually strength is going up so that's great, exactly what I want!
 
I was not able to workout last night as I had to work overtime at work and then went straight to the rink to do goalie evaluations and I didn't get home until after 10pm.

I did however, do a little research when I got home regarding my elbow pain and I'm about 90% sure it's "medial epicondylitis" or "golfer's elbow". It's a form of tendonitis, the mechanism of this injury can vary from a single violent action to, more commonly, repetitive stress injury where an action is performed repeatedly and pain gradually develops.

There is usually not much to treatment, mostly anti-inflammatories, stretching/warming up, or mechanical changes.
 
2 workouts for the price of one.....

Legs were done on Wed, chest was done on Thursday. On both days I went directly from work to the rink to run a body checking camp for 10-12 year olds, then following that I went immediately to the gym for my workouts. Needless to say both days were very long and I am getting a little worn out from my overbooked schedule at the moment. No biggie though, after this weekend (tryouts) we slow down a little so things should be a bit better.

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
10@315
3@470
3@500
3@530 - these were a bit shallow but actually weren't too bad, felt good

Leg Press

20@360
15@540
12@720
10@900

Quad Extensions

20@200
15@210
12@220
10@230

Hamstring Curls

20@110
15@120
12@130
10@140

Decline Bench Crunches

20@BW
15@BW+20
12@BW+25
10@BW+30

Cardio

No cardio, I had been on the ice for 2 hours straight prior to my workout so I was ready for bed after doing legs.

Energy Level: 7.5/10, Energy level surprisingly good considering the day I had.

Workout Rating: B+, Still feels like I'm not doing enough, however the strength is definitely still there.

Post Workout Musings: I was actually only planning on doing squats when I got to the gym but after doing my sets I thought that I might as well finish the workout, as I ended up having more energy than I originally thought.

Macros:
Calories: ~3600.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout

Chest from last night.

Diet changes:
All good, no changes.

Workout:
Bench Press

20@135
10@225
5@315
1@355
1@375
1@405 - went up pretty easy

Incline Bench Press

20@135
1@265
1@285
1@305 - not even a challenge anymore

Weighted Dips

15@BW+25
12@BW+35
10@BW+45

Pec Deck

15@255
12@265
10@275

Tricep Pressdowns

20@100 - to warm up my elbows prior to increasing the weight (trying to rehab that golfers elbow).
10@200
10@200
10@200

Cardio

No cardio, I had been on the ice for 2 hours straight prior to my workout so I was ready for bed after doing chest.

Energy Level: 8/10, Felt better than I did on Wednesday.

Workout Rating: A, was a good workout, the strength is starting to show again, can't wait to get that shirt on and start cranking up the weight.

Post Workout Musings: The elbow sleeves have been a god-send for my elbows, I need to find a real good neo-prene pair (actually I need knee sleeves as my arms are too big for normal elbow sleeves :D )

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
It must seem like I haven't updated in forever, but in actuality I haven't worked out since the last chest workout. I've been so busy with my team's hockey tryouts over the last 4 days that I haven't even had time to go to the gym. Basically I've been getting up in the morning, going straight to work, working overtime, going straight to the rink, and then I've either been evaulating or been on the ice until after 10pm each night. Since my gym closes at 10pm I've been out of luck. Won't be getting in there tonight either, Wednesday for sure though as I have to get back on track. It probably doesn't hurt to have these few days off as it's resting my elbow and letting my body recover somewhat (even though I've been crazy busy). Wednesday should be fun, heavy singles for shoulder press, followed up by heavy singles for squats in the following workout. After next week's "deload" phase I think I'll probably be toning down the volume a bit and increasing the weight, I will also start practicing with the suit/shirt again as I like to get as comfortable as possible with it prior to the meet.
 
Finally got back into the gym after 4 days off due to hockey evaluations, tryouts and on-ice sessions. It was heavy singles day for shoulders.....

Diet changes today:
On point.

Workout:
Overhead BB Press

10@135
10@205
1@270
1@285
1@300

Upright BB Rows

15@135
12@225
10@245
8@275

Lateral Raise

15@40's
12@45's
10@50's
8@55's

Bentover Raises

15@40's
12@45's
10@50's
8@55's

DB Hammer Curls

15@40's
12@50's
10@60's
8@70's

Cardio

No cardio I was just too tired.

Energy Level: 6.5/10, I was tired when I started the workout and really tired when I finished. Went home and crashed in a big way on the couch.

Workout Rating: A, even though I was extremely tired I still thought that this was a good workout.

Post Workout Musings: I think the rest helped my body a great deal, the continuous soreness was gone and everything just felt great, other than being exhausted of course. Unfortunately, I've was so busy over the last few days that I've been ignoring my nutrition as well, I definitely need to get that back on track if I want to drop 15 pounds before the meet...

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
Heavy Squat Day!

Yesterday was heavy squat day, I hit the gym directly after work and even though I yawned throughout the entire workout I still got some pretty good lifts in, I had to downgrade my volume though as I was physically spent after squats and leg press.

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
5@315
3@405
1@500
1@530
1@555 - with just belt and knee wraps, hit depth with no problem. Can't wait to get that suit on and see where I can push this.....

Leg Press

20@360
15@540
12@720
10@900

Decline Bench Crunches

20@BW
15@BW+20
12@BW+25
10@BW+30

Cardio

No cardio.

Energy Level: 7/10, had a little more energy than the day before but not much.

Workout Rating: A+, Although these workouts seem so short to me, I've definitely been able to see some progress, strength-wise.

Post Workout Musings: Squats and leg presses were enough to do me in on this day, I probably should have done some sort of cardio but as busy as I've been lately I just haven't had extra energy for that, any extra energy I have is for my lifts. Bring on the "deload" week!!!

Macros:
Calories: ~3600.

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
Chest from Friday night.

So this chest workout was the start of my "de-load" week.

Diet changes:
All good, no changes.

Workout:
Bench Press

20@135
10@225
10@255
10@275
10@300

Incline Bench Press

20@135
10@185
10@205
10@225

Weighted Dips

10@BW
10@BW
10@BW

Pec Deck

10@220
10@220
10@220

Tricep Pressdowns

20@100
10@200
10@200
10@200

Cardio

I've really been slacking on the cardio, I've been using the excuse that I'm too busy with hockey camps/tryouts to do it, and that I've been getting exercise while on the ice, but really I'm just setting up drills, etc, so I should know better and stop being a baby....

30 minutes on the stairclimber, rolling hills setting, level 5

Energy Level: 7/10, end of a long week so I was surprised I even had this much energy.

Workout Rating: C, de-load workouts suck, it's mostly about resting so the workout itself isn't the greatest.

Post Workout Musings: Didn't bother with the elbow sleeves for this workout as the weights were nothing special, I actually didn't even feel any elbow pain at all so that's good.

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
5 Green Bulge - pre-workout
 
jdg487 said:
hey Big - are you noticing any benefits w/ the Green Bulge?
Click to expand...

Meh.... as far as noticable effects, not really, but then again creatine effects are hard to "notice" unless you haven't used any for ages. Now that I've completed my log of GB I would have to say it's probably a 6 or 7 out of 10 for me. It's fine as a basic creatine product but really can't compare with something like CRE-02 (and I'm not just saying that because this is in the MST section). I was able to maintain my strength and my recovery has been pretty good so I guess the GB did what it should but in reality I want something that's going to help me smash through some barriers and I don't feel that GB gave me that type of result on its own.

It's an okay product but there are some better options currently on the market.

Now I'm trying to decide what to do next..... I'm thinking CRE-02 and Carnage up until my meet but need to find the funds to pay for that first......
 
Legs from Wednesday night....

So my schedule has kinda of been all over the place lately, between working, coaching and studying for an upcoming proficiency exam I've been crazy busy!!! I've still been getting into the gym and getting my workouts in it's just my normal split (Mon, Tues, Thurs, Fri) has needed to be adjusted. I write my exam tomorrow (taking a study break right now) and hopefully now that the team is picked I can get back on a somewhat routine schedule. I'm just at the point where I'm going to start practicing with the bench shirt and squat suit, so it's really a good time to get my a$$ organized!!! The only other pressing concern right now is being able to afford the Eastern Canadian Championships when they roll around at the end of November (they were pushed back a week to the 28th). I'm currently just trying to put a tiny bit of $ away each paycheque so that I can pay the entry fees, etc.... so hopefully that all works out as well. Anyway, back to the lifting.... this workout was part of my first "week/wave" of my 2nd 4-week "wave" routine

Diet changes today:
Nothing, totally on point.

Workout:
Squats

10@135
10@225
5@315
5@470
5@500
5@530

- I'll admit these weren't fully to depth, but I'm not too worried about it, once I get the suit on (next week) I'll definitely be going to depth (singles and triples only)

Leg Press / Sled Calf Press

20/20@360
15/15@540
12/12@720
10/10@900

Decline Bench Crunches

20@BW
15@BW+20
12@BW+25
10@BW+30

Cardio

No cardio. Although since then I've been doing cardio in the mornings as my GF no longer needs me to drive her to work in the morning.

Energy Level: 7.5/10, felt pretty good, I've definitely felt better but I've also definitely felt worse.

Workout Rating: A, The workout was pretty good, definitely solid and going in the right direction.

Post Workout Musings: Once again I only did the two exercises and then abs, it's more of a product of how tired the two exercises make me other than anything else, as long as those 2 are 110% though I'm not too worried. Going to the gym later this afternoon to do chest when I'm ready for another "study break"....

Macros:
Calories: ~3600.

Water intake: ~4 litres

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

- still waiting for my CRE-02 and Carnage to arrive, I'm definitely pumped to get this stack started!
 
Bench Day from Friday

This workout was done Friday afternoon, I was in the middle of studing for my proficiency exam and needed a short study/stress break so I hit the gym up.


Diet changes:
All good, no changes.

Workout:
Bench Press

20@135
10@225
5@315
3@365
3@385
3@410 - I had originally planned on shirting up for this workout but since it was supposed to be stress-relief I decided just to wrap my elbows and get to it. I was actually surprised how easily I did these.....

Incline Bench Press

20@135
3@300
3@320
3@340

Weighted Dips

20
20
20

Pec Deck

10@275
10@275
10@275

Tricep Pressdowns

20@100
10@200
10@200
10@200

Cardio

None, just went back home study.

Energy Level: 7.5/10, felt good, felt really good after putting up 410lbs 3 times.

Workout Rating: A, it was a great workout, the presses are really coming along.

Post Workout Musings: I'm quite happy with the progress of my bench press, previously my squats and deadlifts had went up considerably so now it's up to my bench press to catch up and I think it's coming along quite well.

Macros:
Calories: ~3600

Water intake: ~4 litres

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


- :puppy_dog_eyes: CRE-02 and Carnage still haven't arrived
 
So I only had about 35 minutes to workout last night between work and coaching a hockey game. I still went to the gym but instead of doing my regular shoulder routine I just did the following:

Clean and Press:
10@135
10@155
10@185
8@205
5@225

Lateral Raise:
10@40's
10@50's
10@60's

That was it, short and sweet. Oddly enough, I actually feel some soreness in my delts today..... guess the clean and presses did their job! Anyways, I'm doing legs tonight (putting on the squat suit) so hopefully I can get some real good numbers!!
 
Bench Day w/ Shirt

The team I coach is playing in a tournament starting Friday so I figured I would try to get as many of my workouts in as possible prior to the weekend as I don't really know how much free time I'll have. Anyway, I went in to do bench and put the bench shirt on for the first time in quite a few months.

Diet changes:
All good, no changes.

Workout:
Bench Press

20@135
10@225
10@315
5@385
1@415
1@435
1@455
1@475 - NEW PR!!! It was crazy I was just popping them up like nothing! I got a little tired towards the end so that tells me to skip a few of these sets next time to conserve energy.

Incline Bench Press

20@135
1@325
1@335
1@355

Weighted Dips

20@BW
20@BW
20@BW

Pec Deck

10@275
10@275
10@275

Tricep Pressdowns

20@100
10@200
10@200
10@200

Cardio

Did some X-trainer in the morning before going to work. 30 minutes on the random hills setting at level 10.

Energy Level: 9/10, actually felt really awesome even though I did heavy legs just the day before.

Workout Rating: A+, can't argue with beating your PR twice in one workout!!

Post Workout Musings: I didn't even use elbow sleeves yesterday, I just made sure to do a good warm up. Obviously this training regimen is doing it's job, I'm actually thinking that I might be able to hit 500lbs by the time the meet comes around!!!

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
3 Carnage
4 CRE-02

- as you can see above, the CRE-02 and Carnage have arrived just in time for me to really start killing it!

EDIT: I forgot to post it up but on Tuesday I did legs (put the squat suit on) and hit 585lbs for a single, I wasn't super happy with it as I think I should be able to get over 600lbs but it was also the first time with the squat suit on, once I'm a little more comfortable I think it will come.
 
Haven't been in the gym since my Wednesday night destruction of the bench press ( :D ) On I intentionally took Thursday off as I had went Mon, Tues, Wed all w/ heavy lifts, so I had planned on going after work yesterday prior to coaching hockey. Unfortuntely I ended up staying a bit late so I ran out of time and pretty much went straight to the rink after work. I'm actually putting in some OT right now as well and then heading back over to the rink to coach at 11:30. Hopefully I can get back in the gym this afternoon for some deadlifts/back as the gym is closed all day tomorrow. I'm thinking about trying the squat suit when I do my deads again, I've been doing all my deads RAW as I haven't been able to get used to wearing a suit for them. We'll see what happens, it's heavy singles day so I'm hoping for some good numbers or even PR's!!!
 
So I kind of went off the grid when I did my rackpulls on Saturday. I didn't really follow the routine that I've been doing, instead I opted to just see how heavy I could go, I also practiced some different foot placements and tried to use the squat suit as well.

Diet changes Saturday:
No changes.

Workout:
Rack Deadlifts

10@135
10@225
5@305
5@405
1@495
1@545
1@585
1@635
X@675 - I was feeling so good that I went for 7 plates a side, I only got it half way up, but it's definitely a good start, especially since I still have awhile to work on it.

Wide-grip Pulldowns

10@200
10@210
10@220
10@230

Barbell Rows

10@225
10@225
10@225

Cable Rows

10@200
10@220
10@230

Hyperextensions

20
20
20

Decline Bench Crunches

20
20
20

Cardio

30 minutes on the treadmill, walking at an incline.

Energy Level: 8.0/10, felt pretty good throughout.

Workout Rating: A+, I was pretty pumped about the seven plates a side.

Post Workout Musings: I think the squat suit definitely helped out a little if not physically then mentally for sure. The key was that I had to loosen my belt, so that when I crouched down to the bar the belt/suit went cutting me off.

Macros:
Calories: ~3600

Water intake: ~4 litres

Supplements:
1 Fish Oil
1 Cal/Mag/Vit D
3 Carnage
4 CRE-02
 
So due to a number of factors (hockey tournament, Canadian Thanksgiving holiday, work) I haven't worked out since Saturday. Also during this time I have had to make a couple very difficult decisions. Unfortunately due to my current work/financial situation I have to make a choice, either do the Eastern Canadian Powerlifting Championships or play hockey this winter and possibly also have the opportunity to fly home for X-mas (first time in 4 years). It comes down to this, the entry fees, org fees, travel/hotel costs, food costs, etc that would be involved with the powerlifting meet would cost close to $600 (by rough estimation), conversely my hockey registration for the season is $250, and due to a gracious offer from my girlfriend's sister and brother-inlaw (they're offering us roughly $700 in flight vouchers for free) we could also fly home for X-mas by covering the remaining flight costs (about $350, 250+350= $600). Now I've been weighing these two options (as I can only do one) and have basically come to the conclusion that it is more important to me to be able to play hockey this season and have myself and my girlfriend visit our friends and family for X-mas/New Years than it is to do a powerlifting meet. Don't get me wrong, I love lifting and competing but that meet is over in 1 day whereas I get a season of hockey and a trip home for roughly the same price.

Although I find this decision a little depressing as I have been training very hard for this event and the progress has been awesome, I still think it is the right decision. I will never give up a chance to visit my friends and family as you never know if they'll be there in the future (have already had 3 friends pass away from both illness and accidents).

Well, enough of the depressing stuff, I guess all I can do is work towards getting better, stronger, etc. I think I will focus on getting in much better condition for hockey and in order to be in a position where (providing I have the financial resources at that time) I can train and cut down for the Provincial Bodybuilding Championships next year. Although I would have a tough time sacrificing any strength just so I can lose weight so I will be focusing on a programs by which I can maintain strength while reducing Body Fat.

Stay tuned for the upcoming changes.....
 
I had a really great shoulder workout last night, just went by feel but by the end of it I felt great... and totally swole as well!! :D I've been able to come to terms with my decision (see post above) and as unfortunate as it is it was the right one. There'll be future events for me to crush some numbers, all this does is let me get more prepared for when the time comes! I'll be starting a new routine (maybe even a new training style) soon so keep dropping in to check things out!
 
It's been a crazy busy week, I've been getting up for cardio every morning, except for yesterday I did a workout and this morning I had a practice, however my evenings have been so full that I haven't seen much of the gym lately. Yesterday morning, I only had about 40 minutes to workout so I just did some volume stuff.

Incline Bench Press:
20@135
5@225
5@225
5@225
5@225
5@225
5@225
5@225
5@225
5@225
5@225

Wide-grip Pulldowns:
20@150
5@200
5@200
5@200
5@200
5@200
5@200
5@200
5@200
5@200
5@200

Decline Bench Crunch:
20
20
20

And that was all the time I had for the workout. The volume actually felt decent as it was quite the change from what I have been doing. In fact my planned program (once I actually get started) will be incorporating 3 days worth of major volume, so I better start getting used to it!
 
Still been hitting the gym in the mornings for cardio, however, I have a hockey game tonight and figured that would be my cardio session for the day. Instead, I got up this morning went to the gym and did a chest workouts. I focused on volume not weight:

Incline Bench Press:
8@185
8@185
8@185
8@185
8@185
8@185
8@185
8@185
8@185
8@185

Bench Press:
10@185
10@185
10@185
10@185

Pec Dec:
15@200
15@200
15@200
15@200

Cable Pullovers:
15@100
15@100
15@100
15@100

Crunches ss w/ Frog Crunches
20 / 20
20 / 20
20 / 20
20 / 20

As you can see, not much weight compared to what I would normally do but some pretty high volume. I kept really short rest periods as well, in fact I completed that entire workout in 40 minutes. It was a decent workout just a little bit unfocused. I need to get my plan of attach together for what I'm going to do over the next little while.

BTW.... I forgot to mention that the tickets have been booked (see above) so we're definitely going home for X-Mas for the first time in 4 years. It should be a great time, however, now I'm feeling like I want to make a really good impression and drop a bunch of weight before I go home and see family and friends. No more :burger::burger::burger:
 
Played hockey last night for cardio... and with only 3 defence it definitely was a grueling cardio session. :D

Slept in this morning (no gym), I don't have anything planned for after work today (one of the only free days in the last couple weeks) so I will hit the gym and do my cardio this afternoon/evening.
 
Started to do a leg workout last night, all volume, moderately heavy weights, however I started to feel a little bit drained with flu-like symptoms (coughing, joint soreness, stomach upset, headache, general malaise) so I cut the workout off right after doing squats (2nd exercise, had started with Leg Extensions). I don't feel awful or anything I just don't want it to get any worse, especially with the whole H1N1 thing going around, I definitely don't want my immune system to be compromised. I'll see how I feel later today that will decide whether I go for a workout or not.
 
Had a great shoulder/bicep workout on Friday and an even better back workout on Saturday, Sunday was an OFF day due to a number of prior commitments, I'll probably post up Saturday's back workout and get this thread back on track at some point later today.
 
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