Hateful's journey to being swole jacked

7-21-09 Legs, Back, Biceps
Wide grip pulldowns 2x14 superset DB curls 2x14 30/35
DB row 2x12 100 superset single DB two hand curl 2x15 65
Incline rope pull 2x15 superset machine curls 2x15
DC style hamstring leg press 8/5/3/2
Hack squat 4 plates each side 1x11
Calves 90 reps

Tomorrow will be sand sprints and abs weather permitting.
 
7-23-09 Shoulders, Chest, Triceps, Abs
Smith machine military 185x5/3/3/2
DB military 50x10 drop to 40x10
Lateral raise hold 20lbsx30sec
Swiss ball DB press 2x15 65 superset Decline press 2x15 135
Incline flies 2x15 40 superset Close grip 2x15 135
Body extension 2x12 superset DB shrugs 2x20 100
Ab circuit 3x
 
7-24-09 Legs, Back, Biceps, Calves
Squat 3x20 135/135/225 superset single leg alternating leg extension 3xfailure
Ball hamstring 10xcurl/10xhip up superset 2up 1down leg curl 3x7/6/5
Underhand machine row 7/4/3/2
Band pullups 8/5/3/2
Machine rows 1x20
Cambered bar curls 6 sets superset calves 6x15

Diet has been on point, weighed in at a solid 205, will continue with my carb cycling diet, started to add in more carbs as of today, mostly brown rice. Will add in more cardio as well, been playing alot of volleyball in the sand, love the sand running. Will try to get atleast one plyo day in each week as long as time permits.
 
7-27-09 Chest, Shoulders, Triceps
BB Bench 295x8/3/2
Incline DB 70x20
Leg press shoulder press 3x12/10/8/6
3 way raises 2x7 20
Band upright rows 2x12 superset 1 arm extension 30 2x15
JM press 2x10 superset ab circuitx2

7-28-09 Legs, Back, Biceps
Leg press 7plates per sidex12, DB jump squats 1x20 45
SLDL 100x13, lying leg curl 1x20
Leg press calves 3x20 superset Hammer curls 3x7 50/60/85
1 arm T-bar rows 2 plates 3x12
Close grip pullup 3x15
Machine pulldown 3x10
 
Sand volleyball huh. I wish I lived near a beach so I could do cardio in the sand and then cool off in the water or use it for resistance. But not in Ohio! :(
 
Thanks Crader, I love running in the sand, supposed to be great for your ankle stability as well.

7-30-09 Chest, Shoulders, Triceps, Abs
Lateral raises drop set 60x5/50x4/40x6/30x8/20x10
Behind the neck press 1x20 70
Incline bench 135 1,2...8 superset pushups 1,2...8 15 secs rest between sets
Close grip 135 2x20/15 superset Decline flies 55 2x8/6
Rope pushdown 100 reps drop set
Band overhead extension 2x15
Ab circuitx3
Stair climber 15 minutes interval
 
7-31-09 Legs, Back, Biceps
Single leg press 4x15 1plate/2/3/4 total
DL Double banded 135x6, 225x6, 315x2, 365x1...very tough without straps gotta pick up new pair soon
Leg press single leg calves 3x15 superset Double band shrugs 135 3x15
Machine rows 7/4/2
Close grip Pulldowns 1x20
Single arm preacher curl 2x15
Single arm BB curl 40 1x12
Cable curls 100 rep drop set 1 set
 
8-3-09 Chest, Shoulders, Triceps, Abs
IOWA's 2x12 45
Single arm snatch 3x5 50/70/100
Machine chest press 8/4/2
Decline DB press 70 1x20
Incline Tate press 2x10 50/60
DB JM press 100 1x20
Decline situps 2x20, DB side bend 2x20 50, Reverse crunch 2x15
 
8-5-09 Legs, Back, Biceps
5 minute bike warmup
Hamstring press 15/6/3
Hack squat 4plates per side 15/4/2
Seated cable rows 3x15
Pullups 3x10 superset with machine pulldowns 3x10
Machine single arm curls 3x10
Curl sets 30/35/40
Calves 3x30 superset machine shrugs 3x20
 
8-6-09 Chest, Shoulders, Triceps, Abs
Incline 315x4
DB floor press 100x9/7 70x15
Machine military press 6/4/3
DB front raise 40x20
Dips 3x12 superset JM press 3x12 65 continuous
Swiss ball weighted crunch 2x20 superset cable wood chop 2x15

Felt like a didn't have it today, only got 315x4 on inclines, was expecting atleast 5 or 6, I feel I may be over training some so I will finish tomorrow off and then the next two weeks I will do each body part only once, and revamp my split adding in more cardio. I am going to revamp my diet as well, I will post up my proposed macros and some sample menus for everyones critiques.
 
8-7-09 Legs, Back, Biceps
Smith machine row 8/5/3
Wide grip pulldowns 7/4/3
Pullupsx4/weight assistedx16
Jump squats 3x3 135 superset DB curls 3x10 40
Good mornings 3x5 135 superset Reverse curls 3x15 70
Leg extension 1x30
Leg curl 1x30
 
I have hammered out he details on my diet, macros are as follows: Protein 1.5-2g/lb/day Carbs 2-2.5g/lb/workout day 1-1.5g/lb/non workout day Fat 0.5-0.75g/lb/day

I will get a sample menu posted up soon, going to titrate carbs based on my lean mass gains. Also for at least the next 2 weeks no creatine or stimulants to let my body re sensitize.
 
8-10-09 Shoulders, Cardio
25 minutes treadmil intervals
Standing DB military 3x10/8/6 65/75/85
Lateral raise 4x20/15/12/10 20/25/30/35
Facepulls 3x15
Kneeling cable front raise 2x10
Machine military 1 drop set 4 drops
 
8-11-9 Arms, Cardio, Abs
20 minutes stair climber intervals
BB curls 2x8 drop sets 3 drops per set 100/90/80
Pummel curls 3x8 60/75/90
Single arm machine curls 3x8/12/15
Overhead extension 2x8 drop sets 3 drops per set 100/90/80
Close grip bench 4x12/8/6/12 135/225/275/135
Cable pushdown reverse/regular grip 3x10/10
Ab circuit 2x10 sprinter crunch/medball twist/reverse crunch
 
8-13-09 Legs
10 minutes recombant bike warmup
2 sets Lunges 60 yards 25's superset good morningsx20 90 superset Single leg pressx20superset single leg curlx20 superset seated calvesx20 superset incline calvesx20 superset leg press calvesx20
Squat 5 reps each 30 seconds rest 135/185/235/285/335/285/235/185/135
Hamstring swiss ball curl single leg 5 reps continuous x50 reps
 
8-14-09 Back, Abs
Pulldowns 3x20
Pullups 2x10/8 with rope, 2x10 wide grip
DB row 100 10/8/6/4/2 alternating sides continuous
Single arm pulldown 2x10
V-Bar pulldown 2x10
Incline rope pull 3x20
BB crunch 2x15 135 superset hanging leg raise 2x15 superset Overhead side bend 2x15 10
10 minutes fast paced rowing
 
8-15-09 Chest, only 3 hours of sleep for this workout, get pumped!
20 minutes treadmil 10% 3mph
Incline 3x8/8/6 225/225/245 superset Flat flies 3x15/15/8 40/50/60
DB Floor press 2x8/5 100 superset Machine press 2x10 continuous
Decline band pushups 2x15/10 drop set
Decline DB press 2x15/7 70 superset Plyo pushups 2x6
 
8-18-09 Shoulders, Abs
Band lateral raise 3x20/15/15
Power press for speed 135x10 185x6 235x5 135x6 stopped when acceleration decreased
Rear laterals 2x20 superset limo drivers 2x6
Machine military 3x10
Ab circuit x2

8-19-09 Arms
Cable pushdown 5x15/12/10/10/8 superset BB curl 5x15/12/10/10/8
Decline DB close grip 4x12/10/10/8 superset preacher curl machine 4x12/10/10/8
Dips 3x15 superset DB curls 3x15
10 minutes treamil 2.5 mph incline 15%
 
8-20-09 Legs
Incline calf raise 2x20
Seated DB calf raise 2x20 100
SLDL 135 3x15 superset hack squats 3x15 2 plates/side
DB split squat 3x8 50 superset Hip up 3x8 1 plate
Unilateral Leg extension 2x8 3 drops per set
Lying leg curl 2x8 3 drops per set
 
8-21-09 Back, Abs
Pullups 3x15
DB row 2x10 110
Machine row 2x8 3 drops per set
Machine pulldown 2x8 3 drops per set
Ab circuitx2

8-22-09 Chest
Circuitx4 Bench 275x5 superset Incline DB 70x12/8/8/7 superset Decline flies 40x12/10/10/10
Machine fly 1x8 3 drops
Bosu ball pushup 1x20
 
8-24-09 Shoulders, Abs, Cardio
Standing DB military 3x15 40/50/60
Behind next press 3x12 110 superset band upright rows 3x12
Band X 2x15 superset behind back shrugs 2x15
Machine press 7 reps x3 grips x2 continuous sets
Med ball shoulder circuitx3
Treadmill 10% 8mphx30 seconds superset absx30 6 times total

I have been chosen to log Testify, very pumped about this, so I will continue to post in here my workouts but will answer all ?'s regarding Testify in the log, I will post a link here when I make the log
 
8-24-09 Arms
BB curls 3x8 4 drops per set 4 10's on each side
Incline curls 3x12 40/45/50
Concentration curls 3x15 30/35/40
Close grip press 3x8 135/185/225 1x5 275
Dips 3x20
Single arm pushdown 3x15
 
8-25-09 Legs
Jump squats 5x3 135 superset step ups 5x5 50
Leg press single legx10 bothx10, singlex10 bothx20 2 plates
Glute ham raise 3x8
Calf marathon 3 sets each
Elevated DB DL 1x12, 2x6 each arm 100
Eliminator sprints 15% grade 20 seconds 8mph/9/10/12... barely got 20 seconds I started drifting back big time, but feels so good.
 
8-27-09 Back, Abs
Back extension 4x12 BW/45/1band+45x2 superset Seated cable rows 4x12 superset Widegrip pulldowns 4x12
Pushup position walking rows 2x10 40 superset hanging knee ups 2x15
V-Bar pullups 2x15
Cable flex pulldowns 2x15 superset 2x15 Incline bench med ball situp
DB pullovers 2x15 70 superset static core sets 2x5 breathes
 
8-28-09 Chest, Calves
Bench 275x5, 315x3, 335x3, 355x1, 385x1
Machine incline press 3x12/10/8
Swiss ball fly 3x8 60
Leg press calves 5x20 superset 3x7's pushups 4 sets
 
8-31-09 Shoulders, Abs
DB press standing 3x20 30/40/50 superset Lateral raise 3x20 20
Single arm DB snatch worked up to 100x5 each arm
Seated rack press 3x6 1band each side+25/35/45
Blackburns 2x20 seconds 5
Tabata abs crunches 8 sets reverse crunch 8 sets
 
9-1-09 Arms, Cardio
30 minutes 10% walk treadmil
Reverse curls bar 2x20 superset DB curls 2x8 50
Bench dips 2x20 supeset skull crushers 2x8 90
Rope pushdown 2x12 superset Rope curls 2x12
Machine pushdown 2x12 superset machine curls 2x12
Single arm lying extension 2x10 40 superset Single DB two arm curl 2x10 80
 
9-2-09 Legs, Abs
Speed box squat 8x3 255, 405x3
2 up 1 down leg curl 3x7 superset incline calves 3x20
Swiss ball leg curl 3x15
Reverse lunge 2x8 110
Speed step up 2x5
Plate standing calves 4x15
Wood chop 2x10
Band standing crunch 3x10
 
9-3-9 Back, Cardio
Stadiumsx4/3/2/1 superset 400m jogx4
V-Bar pulldown 2x10 2x5 with 5 second negative
Machine rows 2x10 2x5 with 5 second negative
Pullup superset horizontal pullup 1,2...7
Rope pullover 2x20
Facepull 2x15
 
9-4-08 Chest
DB bench circuit 2x8 4 bench angles continuous 70
Wide grip bench 2x10 135 5 second negative superset DB fly press 2x10 50
Blast strap pushups 3x10/8/5
Plyo pushups 2 sets
Machine flies 1x12
 
9-6-09 Abs, Cardio
Leg raise 3x20 superset machine crunch 3x20 superset DB seated twist 3x20
Treadmil 10% speed intervals 30 minutes
 
9-8-09 Chest, Triceps
Speed bench 5x3 205 1 min rest, 3x3 275/315/335 2 min rest
Incline DB press 3x8 speed 65 2x8 100
Band pushups 3x15 superset dips 3x15
Lying DB tricep extension 1x20 20+1band 2x15 30+1band
Cable pushdown 2x20, 1x30
Slight incline flies 65 3x6x6
Machine overhead extension 1x20 superset Overhead single DB 1x10 20

I started Testify today, any questions or comments regarding the supplement can be directed to this link Invalid Link Removed
 
9-9-09 Legs, Calves, Abs
Single leg smith squat 3x7
Squat 4x6 each set 1band/side 225/275/295/335
Single leg SLDL 4x7 50
Lying leg curl 3x8 heavy
Incline calves 3x20 superset front plank 3x20
Seated calves 4x20 superset side plank 2x20 each side
 
9-10-09 Off day/Stretching

Took my 2 caps again with breakfast then headed off to work. My appetite is a little improved, feeling hungry about an hour after each meal instead of the normal 3. Legs are still sore but I'm feeling strong. No lack of energy. I work nights 7PM-7AM and usually am slightly tired all night, I am feeling slightly more awake and have more energy. Had some very restful sleep, woke up feeling refreshed, tomorrow will be shoulders, traps, abs, and cardio. I will post pics and opening measurements tomorrow after work.
 
9-12-09 Back, Biceps
Pulldowns 3x10front/10behind
BB row 3x10 135 superset pullups 3x8
Rope seated row 3x10 superset DB curls 3x20 20
Power curl from floor 3x6 superset Machine curls 3x12

Felt great today, didn't have much time to workout so I basically went through it non stop. Appetite is definately bigger than usual, muscle recovery is better as well. Tomorrow will be some cardio, probably bleachers. Calf cramp is better, probably was just a little dehydrated.
 
9-14-09
Floor rack press 6x6 275x2sets/295/315/335
Machine incline press 3x13/11/9
Decline close grip 135 2xfail, partner applies random pressure
Machine flies 2xfail superset band clean and press 2x15
Front plate raises 3x15 superset dips 3x15
Body bar extensions 3x12 superset seated cable shrug 3x15
 
9-15-09
Leg press 4x20 2/3/4/5 plates
Lying single leg ball curls 4x10
BB hack squat 135 3x12
2 up 1 down leg curls 3x7
Standing calves 3x20 superset Pummel curls 3x15/10/5 50/65/100
Explosive pullups 3x7
 
9-17-09
Lateral raises 4x12/10/10/8 30/35/40/45
Incline rear laterals 3x15 15
Cable rear laterals 2x8
Arnold press 3x10 50/60/65
Close grip 4x20/16/12/8 135/155/175/225
Machine military 2x20 superset standing band upright row 2x12 superset machine shrugs 2x20
Smith behind the back shrugs 3x20 superset Lying single arm Tate press 3x15 30
Clapping push ups 3x7

9-18-09
Incline calves 3x20 superset wide grip pulldowns 3x20
Seated calves 3x20 superset wide grip cable rows 3x15
V-Bar pullups 3x10 superset DB curls 3x10
Incline rows 3x12 superset Preacher curls 3x8
Band curl 3x15/10 2bands then drop to 1
 
9-20-09
30 minutes stair climber
Machine double crunch 3x15 superset hanging raises 3x15 superset crunches 3x15 superset DB twist 3x15 60
 
9-21-09
Smith machine incline 4x8/8/3/2 then a drop set with 5 drops to finish 6 reps each
DB swiss ball press 80x15 90x12 100x8
Blast strap pushups 3x12
Flies 15/12/10 40 3 angles one set continuous
Incline Tate press 2x10 50 20 sec rest
Machine pushdown regular/reverse grip 10/10...2/2 one set
Dips 1x25 complete failure
Power press 5x5 135 done for speed
Lying external rotation 2x20 5
 
9-22-09
Front/Back squat 3 sets 135x20/0 185x15/5 225x10/10
Leg extension 2x20 superset single leg curl 2x15
Single leg extension 2x15 superset leg curl 2x20
Leg press 5 reps each set 1 plate added to a side each set work up to 3 per side then back down to 1 continuous
Leg press calves 2 sets 15 each side then 2 reps with both
Pullups 4x5 BW/25/45/70 1x3 95 1x1 120
Machine curls 2x8 drop set 4 drops
BB curls 2x6 135
Smith machine lunge 1x10
 
9-23-09 Abs, Cardio
Machine twists 3x20 superset Cable crunch 3x20 superset Pole Vaulters 3xFailure
Sand Volleyball 2 hours
 
9-25-09
Single arm cable row 3x10
Reverse grip pulldown 3x10
Plyo DB row 4x7 50/60/70/80
Pullups 4x10
Seated DB curls 2x20 25, Rope curls 2x15, Machine curls 2x7 3 drops per set
Jump squats 5x5 135
Leg curl 1x30, Leg extension 1x30
 
9-28-09
Decline speed bench 3x5 225 superset Decline DB speed bench 3x10 55 superset pushups 3x15
Incline machine press 3x3/5/7 superset machine bench press 3x10
Leg press shoulder press 3x15/12/10
Ball flies 2x15 45
Limo drivers 3x8 superset bench dips 3x20
JM press 2x12 110
Machine overhead extension 2x15
 
9-29-09
Band hip circuit 2x6
Deadlift 4x6 225+1band/+2band/275+2band/325+2band
GHR 3x8
2up1down leg curl 2x7
Leg extension 2x20
Smith machine front squat 2x10 1x8 drop set 3 drops
Incline calves 3x12 3 drops
Machine pulldowns 2x10 3 adds superset seated BB curls 90 2x12
Horizontal pullup 2x12 superset Hammer curls 2x8 50
 
10-2-09
BB rows 6x10 regular/reverse 135x2/185x2/225x2
Close grip pulldown 2x12, 1x6 3 drops
Single arm incline pulldown 3x12
Pullups 2x6 superset DB row 2x6 100 superset rope pullover 2x12
Preacher curls 2x15 superset Incline curls 2x12 30 superset Cable curls 2x15
Machine single arm curls 2x10
Hamstring leg press 3x15
Leg press calves 3x30
Seated calves 3x30
 
10-12-09 Back
Wide grip pulldowns 4x10/10/10/6
Reverse grip pulldowns 4x10/10/10/6
BB rows 3x10 185/205/225 superset facepulls 3x15
DB shrugs 5x20 70/80/90/100/100

10-13-09
Speed bench 9x3 185+1mini band per side
Cable extension 6x10
Lying DB extension 6x10 45
Upright rows 3x10
Lateral raise 3x10
Front plate raise 3x10

Started the Kennelly bench program, going to try that for a couple months. I will now be focusing on strength and mass, still trying to lean bulk but if I gain some fat who cares its fall and winter now.
 
10-14-09 Legs, Abs
Squat 5x6 each set 1 light band per side 225/255/275/295/315
Leg press 5x10
Leg curls 4x10
Standing calf raise 6x20 superset plate crunch 6x20
 
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