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Sparks' Never Ending Training Log

21JUN16

Arms:

Rope Pushdown:
15 X 70
12 X 130
9 X 180
Drop Set - 210, 160, 120
3/5/6
4/4/6
Zottman Curls:
10 X 25
10 X 25
10 X 25
Skullcrushers:
12 X 65
9 X 75 - Failure
8 X 75 - Failure
7 X 75 - Failure
Hammer Curls - Seated:
12 X 35
10 X 45
8 X 60
8 X 60
*Last 2-3 Reps X 60 Were Forced
Seated OH DB Tri Extension:
15 X 60
10 X 80
6 X 90
6 X 90
5 X 90
Preacher Curls - EZ-Bar:
15 X 45
8 X 75
8 X 75
6 X 75 - Failure
4 X 75 - Failure
Close Grip Bench:
10 X 135 - 2 Count Pause
6 X 205 - 2 Count Pause
4 X 205
7 X 135 - 2 Count Pause
V-Bar Pushdown:
20 X 80 - Max Contraction
15 X 100 - Max Contraction
10 X 120 - Failure, Max Contraction
10 X 120 - Failure
Single Arm Cable Curl SS w/ Diamond Push-ups:
12 X 40/12 X BW
10 X 50/10 X BW
8 X 60/9 X BW


Ended up doing a lot of volume today, everything just felt really good. Rest between sets was pretty short, just enough time to re-rack anything and get the next set of weights out. Pump was great too. Getting noticeably more vascular in my arms, even with having to can-x cardio for the time being. As of now it's just diet, no supps are being used for the cut, aside from aminos I dump in my water jug lol.
 
hairygrandpa said:
Great workout!
Have to look up : "Zottman Curls".
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it wasn't created by the old time guys, it was created by George Zottman

[video=youtube;aAuOsw9D7Hc]https://www.youtube.com/watch?v=aAuOsw9D7Hc[/video]
 
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Alright fellas, here's a little snippet of my progress so far. I found that I was actually lying to myself about how long I had been cutting. It's really only been a little over 2 weeks since I've been tracking what I eat, and only a week and half more actually sticking to diet that's lower lower in carbs AND cals. This week and next week will be an anomaly, if you will, in my whole meal prep and training schedule as I'm now working during the day due to a munitions inspector training course, but I digress. I find that's it's a little easier to get close to busting my daily limit when I'm at home in the evening compared to working until 11 P.M. I also prefer to train before work, but I'm not a morning person I'd much rather wake up at 9:30 or 10:00 and do my cardio, eat breakfast, hang out with the dog, then train at noon and be in to work by 2:30.

I should also note that I haven't been able to do cardio for about 5 days, and I only train abs once or twice a week. Mainly all of progress so far has been diet, with the exception of taking some bunk a$$ fat burners for about 3 days that made me feel like I was going to die.
 
smith_69 said:
it wasn't created by the old time guys, it was created by George Zottman

[video=youtube;aAuOsw9D7Hc]https://www.youtube.com/watch?v=aAuOsw9D7Hc[/video]
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Buff Dudes! I used to watch their channel all the time. They have some good advice on there!
 
you feeling better injury wise?
 
hairygrandpa said:
That's the fastest way to loose weight, limb by limb, LOL
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Hahaha, for the time being I'm away from "production" where the big toys are. Now when we were in the desert, that's a different story. MAC table was always filled with anything from 500 to 2,000lb warheads. Fond memories of the hoist not being able to handle the weight all the time and the bombs being lowered faster than we wanted. Made us real efficient at positioning the trailers and loads correctly though
 
sparks2012 said:
Hahaha, for the time being I'm away from "production" where the big toys are. Now when we were in the desert, that's a different story. MAC table was always filled with anything from 500 to 2,000lb warheads. Fond memories of the hoist not being able to handle the weight all the time and the bombs being lowered faster than we wanted. Made us real efficient at positioning the trailers and loads correctly though
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do you have a go pro or can you take your camera in the field during training? just curious is all lol
 
smith_69 said:
you feeling better injury wise?
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The arch still flares up a bit every now and then. It is just my right foot now, and I'm holding off on saying that I strained something due to the fact that it is less frequent and less painful as the days go by. Hopefully no more than another week and I get back to doing some running, or jogging to start off. Maybe "jogging" with a soft "J" as Ron Burgundy once called it.
 
smith_69 said:
do you have a go pro or can you take your camera in the field during training? just curious is all lol
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I don't have a go pro currently, but I do have some pictures I can get from a drive once I get back to my normal work center that have some pics from when we were down range. I'll have to buy one before I deploy again so I can get some video, but I probably won't deploy again while I'm in England because I've got 8 months left on station. I'm going to Italy next, and I hear they do some rotations to the sandbox but I'll be at a base that's a lot less busy than where I've been so I don't know when or if I'll go when I'm over there.
 
sparks2012 said:
I don't have a go pro currently, but I do have some pictures I can get from a drive once I get back to my normal work center that have some pics from when we were down range. I'll have to buy one before I deploy again so I can get some video, but I probably won't deploy again while I'm in England because I've got 8 months left on station. I'm going to Italy next, and I hear they do some rotations to the sandbox but I'll be at a base that's a lot less busy than where I've been so I don't know when or if I'll go when I'm over there.
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how much longer are you in? are you going career?
 
smith_69 said:
how much longer are you in? are you going career?
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I'm leaning towards career at this point. Right now there's a huge upfront cash bonus to stay in the career field I'm in, and I'm fighting the personnel section right now because they're saying I'm ineligible for the bonus. I read through the reg and kicked it back to them with all the info that applies to me so I think I'm winning that one right now. We'll see. But I originally signed for 6 yrs, and my tour in Italy will be at least 3, so that'll push me to 7. That's close enough to 10, and if you do 10, what's another 10 years? I could potentially "retire" at 38 and then pick up a job as an LEO (hopefully part of the SWAT/TRU) at that time and have 2 checks rolling in.

I've always been more interested in the "combat roles", and if I could go back and redo my enlistment I wouldn't ship out until I had a guaranteed SOF slot. It's harder to cross into that once you're actually in. Going into LEO and hopefully getting into SWAT, or if I'm lucky have a connection and work my way into the DEA, would be the only feasible way to get that fulfilment short of getting out and going into PMC or some other morally-questionable private security contractor.
 
sparks2012 said:
I'm leaning towards career at this point. Right now there's a huge upfront cash bonus to stay in the career field I'm in, and I'm fighting the personnel section right now because they're saying I'm ineligible for the bonus. I read through the reg and kicked it back to them with all the info that applies to me so I think I'm winning that one right now. We'll see. But I originally signed for 6 yrs, and my tour in Italy will be at least 3, so that'll push me to 7. That's close enough to 10, and if you do 10, what's another 10 years? I could potentially "retire" at 38 and then pick up a job as an LEO (hopefully part of the SWAT/TRU) at that time and have 2 checks rolling in.

I've always been more interested in the "combat roles", and if I could go back and redo my enlistment I wouldn't ship out until I had a guaranteed SOF slot. It's harder to cross into that once you're actually in. Going into LEO and hopefully getting into SWAT, or if I'm lucky have a connection and work my way into the DEA, would be the only feasible way to get that fulfilment short of getting out and going into PMC or some other morally-questionable private security contractor.
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as long as you keep things squared away, DEA shouldnt be a problem. when the time gets close, I have some friends in places
 
smith_69 said:
as long as you keep things squared away, DEA shouldnt be a problem. when the time gets close, I have some friends in places
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I'd gladly take you up on that offer. Thanks for the info, I'm hoping it'll come in handy. I wouldn't hesitate to jump on that if the military started offering early retirement packages.

If you PM me your email, I'd be glad to discuss this at another time.
 
smith_69 said:
as long as you keep things squared away, DEA shouldnt be a problem. when the time gets close, I have some friends in places
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I was only joking when I posted in my log about : Test-E, D-Bol and Anavar, in reality it was: Vitamin-C, Ovomaltine and Eggnog. :scratchchin:
 
hairygrandpa said:
I was only joking when I posted in my log about : Test-E, D-Bol and Anavar, in reality it was: Vitamin-C, Ovomaltine and Eggnog. :scratchchin:
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:reporter:
 
23JUN16

Legs:

BB Back Squat:
20 X Bar
20 X 135
12 x205
7 X 265
4 X 285
2 X 305
1 X 325
0 X 365
Lunges In Squat Rack - One Leg @ A Time:
10 X 135
10 X 135
11 X 135
Burnout Set - Alternating Lunges:
8 X 135 (16 Continuous Reps)
High Stance Leg Press - 3 Count Pause:
12 X 2 PPS
10 X 4 PPS
8 X 6 PPS*
6 X 6 PPS*
6 X 6 PPS*
6 X 6 PPS*
9 X 6 PPS**
*30-45 sec Rest Between Sets
**Constant Tension, No Pause
12-15 Sets of Seated Calf Raises, Focused On Contraction of Calves, Most Weight Used Was 2 Plates. Static Stretching Between Sets


Pretty good session today, squats probably suffered a little bit because I hadn't eaten anything since 11:30, and didn't train until around 6. I knew this morning that it would happen when I had to pick up breakfast on my way to the course. Cals were higher than normal, so I only had around 8 oz of chicken for lunch, no carbs, so I didn't bust my daily intake. Anyway, still had a great pump today and my strength didn't suffer TOO badly, I know I could've gotten 365 had I had some more fuel in me. Sets of the calf work was pretty intense, deposits using minimal weight. Trying really had to only use the calf so the tendon issue doesn't get worse. I found a way to do it, so hopefully I can continue to try and get them to grow despite the circumstances. Pause reps on the leg press were intense, and paired with short rest periods made it even worse (better? Haha).
 
Today was chest and shoulders However, I didn't log the workout because i went with a buddy of mine today. In a nutshell, it was flat bench up to 255, DB OH press up to 80's I think, some TUT incline DB's up to 65's, face pulls, side laterals, cable flyes, 3 X AMRAP sets of decline @ 135, then a standing DB shoulder press SS w/ push-ups. One dude keeps pressing until the other fails at push-ups, then switch for 2 or 3 rounds. hairygrandpa I didn't get the challenge in today. I was fricken' gassed by the end of the session. However, I've got arms on Sunday and I could use that as a finisher if you'd allow . I think the lower cals are starting to kick in performance-wise. I'm getting fatigued wayyyy quicker now, but I can still maintain weight on the big exercises. I'm doing something right in my eyes if my strength isn't going down. Also noticed a lot more vascularity in the arms today during the session, still no delt or chest veins though. Also, my pumps are a lot better now that I'm running on lower cals, probably because I really have to focus on the muscle to get it to work optimally right now. Should have a measurable carryover into when I get back to maintenance or surplus level cal intake. I'll weigh myself tomorrow to see if I've dropped weight. I feel like I have, but I'm not sure how much. Working with a partner was awesome as well. I had a spot and that friendly competition going on. Looks like we'll be hitting at least one sesh per weekend together, otherwise it'd probably be every day but we work different shifts.
 
About to go hit back...woke up and I was incredibly sore from yesterday. Quads, hams, and glutes still pretty sore from Thursday as well. I can almost certainly attribute dropping cardio for the time being to my recovery time. Without getting that heart rate up for extended periods and getting the blood flowing, I'm feeling it. The good news is that I should be able to resume cardio within the next few days. I don't have any pain at all today and even "jogged" in place for a minute or so to see if any kind of sudden pressure throughout my stride would trigger it. No pain observed, and I really wanted to head out for a run with the dog today but I'll take my time with it. Maybe we'll be able to go for a quick mile or two tomorrow. I know he misses it, me with my tendon issue and the wife with her broken foot...he's missing out on his walks and runs! Anyway, I found some samples from the supps jalfrey sent out and I'm trying out some Cordygen NanO2 today, along with my normal PWO stack (EHP Labs PSI and RPM). I must say, I got spoiled with the RagNOrok and the consistency of the product, as well as no artifices dyes or flavors. I almost gagged when I went back to my old PWO stack. I'll need a stim break in the near future, especially when I start running thermogenics, so some caff free Rag is on my list.
 
25JUN16

Back:

Rack Pulls - Just Below Knee Level:
20 X 135
15 X 225
10 X 315
5 X 405
2 X 455
1 X 505 - PR
0 X 535
4 X 405
Seated Cable Rows - Close Neutral Grip:
15 X 115
10 X 175
8 X 220
10 X 145
10 X 145
8 X 145 - Failure
Lat Pulldown - Shoulder Width, Neutral Grip:
10 X 130
10 X 160
8 X 190
6 X 220
11 X 145 - Failure
8 X 145 - Failure
DB Rows - Prone w/ Incline Bench, Supinate On Concentric Phase:
13 X 30's*
12 X 30's*
10 X 30's*
12 X 30's*
15 X 20's - Burnout
*Sets Done Until Failure, Rear Delts Were Hit Hard Too
Chins:
10 X BW
10 X BW
7 X BW
CYBEX Horizontal Row Machine:
10 X 90
10 X 130
8 X 170
15 X 110
Straight Arm Pulldowns:
12 X 90
12 X 90
15 X 60 - Burnout
"Feeder Sets" - Reverse Flye w/ Pec Deck
4 Sets X 25 Reps


Woo! Great session today. Back is definitely still getting stronger, so I'm suspecting that it is not the limiting factor on my pulls from the floor. I'll probably try using deficits exclusively for the next few weeks then test out where my "max" would be. Ripped a callous today as well, don't know when I did it but I felt it on the last set of racks, I was going for at least 8 X 405 but I couldn't grip it even with straps on. Found a "new" gym on base, it's not well known as its inside the a joint AMU building. 24 hour access plus it's in a newer building so the heat actually works lol. Little smaller, but it's got better equipment than the warehouse-esque gym I've been going to. Feeder sets felt good, thinking of throwing those back in and using them for areas that need brought up.
 
JDybya said:
Glad to hear your healing up!

The caffeine free rag is so clutch for the stim break!
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Thanks bro! Believe me, I'm ready for this injury to be done with. Also excited for the stim break, I know Rag is good stuff already so nothing should change
 
sparks2012 said:
Thanks bro! Believe me, I'm ready for this injury to be done with. Also excited for the stim break, I know Rag is good stuff already so nothing should change
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Also from the amino thread...might be interesting to try Xtend perform...compare the cordyceps endurance angles....thinking i might
 
Went out and ran close to a mile and a half with the dog this morning. Everything feels alright, but I'll ease back into it from here on out. Felt great to be able to do some cardio again.
 
26JUN16

Arms:

Strict V-Bar Pushdowns:
15 X 55
10 X 70
8 X 85
5 X 100
4 X 100
Incline DB Curls - Pause @ Peak:
10 X 25's
8 X 35's
5 X 40's - Failure
7 X 30's - Failure
Decline DB Skull Crushers:
15 X 20's
10 X 30's
9 X 30's - Failure
7 X 30's - Failure
Standing EZ-Bar Curls - Arm Blaster Used:
12 X 45
8 X 65
7 X 85
12 X 45
Rope Pushdowns SS w/ DB Reverse Curls:
20 X 80/12 X 25's
20 X 100/12 X 25's
17 X 100/12 X 25's
Rope Hammer Curls SS w/ Dips:
15 X 110/10 X BW
15 X 110/11 X BW
15 X 110/7 X BW
15 X 110/10 X BW

Conditioning:

Treadmill @ 15% Incline, 3 MPH Avg. Speed, 40-ish lb "Rucksack" for 11 Min.

10-ish Sets of Seated Calf Raises, 1 Plate, 10 Reps/Set, 15-20 sec. Rest, Alternate Foot Position Each Set


Typical arm day, good pump and I'm loving the increased vascularity. Didn't realise how much I missed cardio...adding a second session in, especially for only 11 mins, wasn't too bad. Probably going to do that whenever I do fasted cardio. Not sure how many fasted sessions I'll get in this week, my body is used to a 2nd shift schedule and this course is 1st shift. Still have my alarms set, so if I can get out of bed then it's on. Might be tough though. It's already 1 in the morning and my alarm is set for 5:30. Tomorrow might be a bust, that's just life though. Had a nice "cheat" meal from McDonald's tonight, and only busted calories by 23. That's also without weight training factored in, so I'm sure I was still in a deficit regardless.
 
sparks2012 said:
26JUN16

Arms:

Strict V-Bar Pushdowns:
15 X 55
10 X 70
8 X 85
5 X 100
4 X 100
Incline DB Curls - Pause @ Peak:
10 X 25's
8 X 35's
5 X 40's - Failure
7 X 30's - Failure
Decline DB Skull Crushers:
15 X 20's
10 X 30's
9 X 30's - Failure
7 X 30's - Failure
Standing EZ-Bar Curls - Arm Blaster Used:
12 X 45
8 X 65
7 X 85
12 X 45
Rope Pushdowns SS w/ DB Reverse Curls:
20 X 80/12 X 25's
20 X 100/12 X 25's
17 X 100/12 X 25's
Rope Hammer Curls SS w/ Dips:
15 X 110/10 X BW
15 X 110/11 X BW
15 X 110/7 X BW
15 X 110/10 X BW

Conditioning:

Treadmill @ 15% Incline, 3 MPH Avg. Speed, 40-ish lb "Rucksack" for 11 Min.

10-ish Sets of Seated Calf Raises, 1 Plate, 10 Reps/Set, 15-20 sec. Rest, Alternate Foot Position Each Set


Typical arm day, good pump and I'm loving the increased vascularity. Didn't realise how much I missed cardio...adding a second session in, especially for only 11 mins, wasn't too bad. Probably going to do that whenever I do fasted cardio. Not sure how many fasted sessions I'll get in this week, my body is used to a 2nd shift schedule and this course is 1st shift. Still have my alarms set, so if I can get out of bed then it's on. Might be tough though. It's already 1 in the morning and my alarm is set for 5:30. Tomorrow might be a bust, that's just life though. Had a nice "cheat" meal from McDonald's tonight, and only busted calories by 23. That's also without weight training factored in, so I'm sure I was still in a deficit regardless.
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are you doing hairygrandpa arm challenge
 
27JUN16

Legs:

Leg Press - Close Stance:
15 X 2 PPS
12 X 4 PPS
10 X 5 PPS
8 X 6 PPS
8 X 6 PPS
8 X 6 PPS

BB Back Squats - 1 Sec Pause In The Hole:
15 X 135
10 X 205
4 X 265
3 X 265
3 X 265
BB Lunges:
10 X 135
8 X 155
6 X 185
Lying Hammie Curls SS w/ Seated Calf Raises - 3 sec Neg/Pos, Constant Tension:
12 X 30/12 X 1 Plate
12 X 70/12 X 1 Plate
10-12 X 90/12-15 X 1 Plate
7-9 X 110/10-13 X 1 Plate
8-9 X 110/11-14 X 1 Plate
*Got Too Into Feeling The Rep and Counting Pos/Neg That I Lost Count of Reps
Leg Extension:
1 Set X AMRAP

Session whooped my a$$ today. I was tired to begin with, but now I'm struggling lol. Maintained decent weight today. Wish the squats would've been a little heavier but I can't complain with only 4 hours of sleep. Quads were destroyed after presses and squats/lunges so I didn't hit much else for them. Upped carbs a little more than usual post workout as to hopefully mitigate any recovery issues with the lack of sleep last night.
 
sparks2012 said:
Damn it. I knew I forgot something. Yes, I'm still doing it. Totally forgot about it.

:notreally:
:imjustscared:
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There was a slight change of rules, you can read about it in the first post (follow my signature). It got "sort off" easier. LOL
You can do it fresh too.
 
On a side note, I really need to pick up a scale. I'm really only guessing how many oz of chicken I'm eating. I'd assuming it's around 8 oz each time I have some. Tyson chicken breast tenderloins, about 2 of them each time I eat some chicken.
 
28JUN16

Chest/Shoulders:

HG's Tricep Challenge:
55/25/26/18/15/18/15/16/14/13
Total: 215

Incline BB Press:
15 X Bar
12 X 135
4 X 205
3 X 205

DB OH Press - Drop Sets:
75, 60, 50
4/4/7

45, 30, 25
10/11/7

CYBEX Dual Axis Flat Press Machine - Force Handles Together On Concentric Phase:
8 X 90
5 X 130
6 X 130
8 X 70

Cable Side Laterals SS w/ Reverse Pec Deck:
15 X 20/10 X 55
10 X 30/10 X 55
10 X 30/10 X 55

Decline BB Press SS w/ Cable Flyes - Low Position, Concentrate On Chest Contraction:
10 X 135/10 X 30
10 X 135/10 X 40
10 X 135/12 X 20

HG's Bradford Press Challenge:
15/8/5/5/6/5/4/5/5/2
Total: 63
hairygrandpa 's challenges are brutal. Made the rest of session crazy difficult. Had a Tricep pump from hell throughout the whole session, but it forced me to really only rely on chest/delts for the other movements in the workout. I would recommend trying these, it's a gut check and if you want to be humbled, do the Tricep one before any push movements. Have you reminiscing of when you first started going to the gym
 
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Some update pictures, one with my posing coach included. Let me know the good, the bad, and the ugly. I feel I've made some progress, but I'm not happy with them overall.
 
For the side chest pose, I've always been a fan of the way Arnold hit it; with the back hand holding the front wrist (instead of the hand), and the forearm/hands pushing in a sort of vacuum even farther to make your waist look smaller and your chest bigger. Invalid Link Removed
 
honestly, looks good-

there is good separation and development as well as width. great work bro
 
Thanks guys. I'd be lying if I said I wasn't a bit egotistical, I think anyone in pursuit of a better physique is to one degree or another. Even in these pictures, I am seeing progress as far as my cut goes, but on the same token it also highlights areas of weakness that much more. Based on the chest to delt proportions that I'm seeing, I'm going to split my chest and shoulder days up again. Probably going to do a chest/back, legs, delts/arms split. Might switch up the order of legs and delts/arms depending on how I'm able to do with deads and then squats the next day. Chest/back and legs will be my "priority" lifts from now on, as that's where I see I need to pack on some density and better symmetry in general. I'll be able to resume my normal schedule next week, including fasted cardio, so hopefully the definition will be come twofold then. Having a 3 day split like that will enable me to hit my problem areas more often, so hopefully we'll see some good changes. I need to start training abs seriously, as they look like doodoo from most angles right now. Not really fat, but lacking uniformity and that "tightness" that comes with a good core routine. I also should work on posing more, muscleupcrohn has me beat on proportions and getting poses down by a long shot. Also a lot leaner than I, so that makes a difference. I'm actually semi-impressed with calf development, so I'll continue to hit them at least 4 times per week. Thanks again everyone for the critiques and support/motivation, makes this journey though my first real cut that much more bearable!

Actually, after taking a second look, pec minors need work too. I've been neglecting decline movements for a while, didn't feel a need for them but I've got some "sleepy" pecs that could use some lift to them. Looks like a lot of dips and decline work in my future!
 
sparks2012 said:
Thanks guys. I'd be lying if I said I wasn't a bit egotistical, I think anyone in pursuit of a better physique is to one degree or another. Even in these pictures, I am seeing progress as far as my cut goes, but on the same token it also highlights areas of weakness that much more. Based on the chest to delt proportions that I'm seeing, I'm going to split my chest and shoulder days up again. Probably going to do a chest/back, legs, delts/arms split. Might switch up the order of legs and delts/arms depending on how I'm able to do with deads and then squats the next day. Chest/back and legs will be my "priority" lifts from now on, as that's where I see I need to pack on some density and better symmetry in general. I'll be able to resume my normal schedule next week, including fasted cardio, so hopefully the definition will be come twofold then. Having a 3 day split like that will enable me to hit my problem areas more often, so hopefully we'll see some good changes. I need to start training abs seriously, as they look like doodoo from most angles right now. Not really fat, but lacking uniformity and that "tightness" that comes with a good core routine. I also should work on posing more, muscleupcrohn has me beat on proportions and getting poses down by a long shot. Also a lot leaner than I, so that makes a difference. I'm actually semi-impressed with calf development, so I'll continue to hit them at least 4 times per week. Thanks again everyone for the critiques and support/motivation, makes this journey though my first real cut that much more bearable!

Actually, after taking a second look, pec minors need work too. I've been neglecting decline movements for a while, didn't feel a need for them but I've got some "sleepy" pecs that could use some lift to them. Looks like a lot of dips and decline work in my future!
Click to expand...
That's the same split I'm running right now, plus calves at least 4x per week. I also have very stubborn calves, but it does seem to be helping them grow.

You're looking great though man! Really nice lat spread, and delts and arms are looking nice and full. Your biceps definitely have good size, as seen in the front and side chest poses, and it could just be the angle of the pic in the back double biceps pose (from below) but I'd focus on the peaks. When you're doing a pose like that and you know the camera is low, you can rotate your arms even father back than normal so your biceps show better.

I highly recommend getting a copy of Arnold's Encyclopedia of Modern Bodybuilding (I downloaded a copy for free on my phone). The pictures alone are worth it. Lots of different bodybuilders with different physiques hitting poses in different styles. Experimenting with them can help you see which style of pose best suits your body type, and it can really make a big difference IMO.

But again, you're looking great! Wide lats with a small waist and full round delts and arms. It's easy to be overly critical of yourself, and it's great to always want to improve and be better, but don't be too hard on yourself.
 
muscleupcrohn , thanks buddy. I'm starting this split today. Just worked back yesterday but it was a lacklustre session. Pretty excited for a change of pace. Posing is something that needs work for sure, but I'm certain my peaks need work as well. Bi's are decently well rounded, and have size, but they don't have much peak. I do own a copy of the Encyclopedia of Modern Bodybuilding. Bought it when I was in Korea. Tons of great info in there that I don't seem to remember to ever go back and reference lol. Probably because it's on a bookshelf upstairs.
 
30JUN16

Chest/Back:

Incline BB Press SS w/ DB Rows:
12 X 135/10 X 75
5 X 205/10 X 75
5 X 205/8 X 100
5 X 205/8 X 100
Deficit Deads SS w/ CYBEX Dual Axis Flat Press Machine:
10 X 135/20 X 90
8 X 225/15 X 150
6 X 315/12 X 190
5 X 315/6 X 230 - Failure On Presses
Bent Over BB Rows SS w/ Decline BB Press:
12 X 135/12 X 135
10 X 155/10 X 185
8 X 175/7 X 205
8 X 155/4 X 205
Pec Deck SS w/ Neutral Grip Chins:
15 X 70/8 X BW
12 X 100/10 X BW - Partials
7 X 130 - Failure/8 X BW - Partials
Flat Hex Press SS w/ DB Pullovers:
12 X 45's/8 X 60
10 X 45's/8 X 50
10 X 45's/8 X 50


Really good session today. I like the chest/back supersets, Arnold wasn't wrong about those lol. The workout in itself is like conditioning, I was pretty winded after most sets. Got a fresh set of motivation with this change up of my split.
 
Gotta love Arnold, haha. Chest/back supersets are awesome, and you breathe pretty heavy after a few sets.

One thing I've ended up doing for chest/back day is alternating sets for the first exercise for chest and back, then supersetting all the other exercises.

If I'm doing barbell inclines and weighted pull ups first, I'll do a set of chest, rest a minute, do a set of back, rest a minute, and repeat. Rest times are still pretty short, so you keep a pump, but you get more rest between each exercise, which I find helps me go heavier for the initial exercises.

I like the chest/back combo, otherwise it's hard to figure out what day to do DB pullovers on.
 
muscleupcrohn said:
Gotta love Arnold, haha. Chest/back supersets are awesome, and you breathe pretty heavy after a few sets.

One thing I've ended up doing for chest/back day is alternating sets for the first exercise for chest and back, then supersetting all the other exercises.

If I'm doing barbell inclines and weighted pull ups first, I'll do a set of chest, rest a minute, do a set of back, rest a minute, and repeat. Rest times are still pretty short, so you keep a pump, but you get more rest between each exercise, which I find helps me go heavier for the initial exercises.

I like the chest/back combo, otherwise it's hard to figure out what day to do DB pullovers on.
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Yeah man, I'll switch it up with what I start with each time I'm in there. I typically do that with most days I'm in there, but I tend to favor incline first for chest, and if a rack is opens squats/deads for legs & back. I never used to do DB pullovers because of this conundrum, but with the split now it's the best of both worlds. My first set, I went to lower the 60lb to the ground and it just dropped, lol everything was fried.
 
sparks2012 said:
Oh yeah, hairygrandpa , my tri's were still sore for the chest sesh today. I don't think they've ever had this much DOMS.
Click to expand...
Same here after I did challenge 3. The doms are crippling.
I have an idea, do the third challenge, that should straighten out the triceps, LOL!

I'm really contemplating doing the triceps challenge a third time, today, I have to beat EMPIREMIND, will tape it too.
 
hairygrandpa said:
Same here after I did challenge 3. The doms are crippling.
I have an idea, do the third challenge, that should straighten out the triceps, LOL!

I'm really contemplating doing the triceps challenge a third time, today, I have to beat EMPIREMIND, will tape it too.
Click to expand...

Im routing for you hg. Im going to try to do it again for MERICA this weekend... Lol
 
1JUL16

Legs:


BB Back Squat SS w/ Seated Calf Raises:
12 X 155/15 X 2 Plates
10 X 215/15 X 2 Plates
7 X 275/15 X 2 Plates
2 X 305/15 X 2 Plates
5 Minute Timed Box @ 225 - 20" Box, Touch & Go:
60 X 225
Unilateral Lying Hammie Curls - Max TUT:
4 Sets of 10 X 50
1 Set of AMRAP X 90 w/ Both Legs
High Stance Leg Press SS w/ Calf Raises - Max TUT
20 X 2 Plates/12 X 2 Plates
20 X 2 Plates/12 X 2 Plates
20 X 2 Plates/12 X 2 Plates
20 X 2 Plates/12 X 2 Plates
16kg KB Swings SS w/ Extensions:
44 X /25 X 70
24 X /30 X 70

Conditioning:
Treadmill @ 16% Incline, 3 MPH for 8 mins, 8% Incline 3-4 MPH for 7 mins, 40-ish lb. "Rucksack" entire duration


Weight is down to 197, if the scale in there is accurate. Been a while since I was under 200, but I feel like I'm maintaining strength and size pretty well. I saw my first even vein on my quad that session, so I was pretty effin' stoked. Vascularity had always eluded me, and if I'm seeing some in the legs then I know something is going the right direction. Didn't have a super long session today. Primary focus was squats and TUT, KB swings were thrown in to pretty much finish off glutes and hams, which they definitely succeeded in doing so. I feel that I should've added weight on the sets for leg press, but at that point 2 plates with a slow neg, pause, squeeze, and slow pos with squeeze seemed like it was enough. 60 Reps for the Box Squats in 5 mins seems pretty low, but my quads were fried after that. Extra calf work felt good, not noticing any more issues with the tendon thing at all, hopefully that is water under the bridge now.
 
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