Refuge

Hey all, this is Refuge (previously Thaript1) Just as a heads up I will be posting my log in the workout section....here is the link:

http://www.ironmass.com/workout-logs...ds-refuge.html

Follow me. Peace.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

stonecoldtruth

Bah, copy and paste them here so I can just stay in this section.. ok thanks!

SCT

__________________
Designer Supplements Board Representative
www.intelligentdesignmag.com
www.designersupps.com
josh@designersupps.com

To my fellow MIP competitors

Refuge

Haha, okay okay, I know, what was I thinking? I forgot all you vets can't move around like us young-uns...hehe

I will post the workouts here, but I'm taking much better care of the first log just as a heads up.

I'm not playing with the formatting for this one, as I am planning on keeping the other one until my show in 2009, that is where I will be pouring my heart into. But this one will have the basic info.....

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Here it is. Short and sweet. No bull, just straight to the point. I am hungry. I harness an animal rage within myself that broods determination and discipline and drives me towards my destination. Destination. What is it? Where is it? Where does this path lead? It leads me to the place where the greats have stood. I follow the path of these legends, I learn from them, but I will be better. I am hungry. Though still a "cub", I will grow to become an animal. With time, through pain, and with the guidance of the animalistic instinct inside of me I WILL BECOME REFUGE. I WILL BECOME AN ANIMAL.

My goal is to outgrow the shirts of "Thaript1", to tear the pants of today. Let’s see if I have what it takes to be an Animal! For all that will be following, I am starting this as of the 2007 IMPC, but I am really training towards my first show in April 2009 (Virginia States).....This is where it is at.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

I know that to be an animal you must be strong. Strength will be my main goal for the majority of this competition, unfortunately, I am a competitive runner and it is track season, so I can only do minimum maintenance. But this summer I plan on having another breakthrough. My current 1rm maxes are weak. The weak don’t survive in this game. I haven’t lifted consistently since August, so I have no idea where my strength levels are at. The week prior to the start of this journey I will post my current 1RM’s and my goals.

The Journey: Chronological List of Routines (Tentative)
Part 1: Maintenance
Level 1: "Mass Attack"........................................... ..............13 weeks.

Part 2: Strength
Level 1: Hybrid (Animal Routine # 5)………………………………………….....4 weeks.
Level 2: Strength (The 3x2 Strength Program)…………………………………6 weeks.
Level 3: Strength (Three-Month Power Program)………………..........13 weeks.

Part 3: Overload Mass
Different levels w/ specific goals, will post when it is completely worked out.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Part 1.1: Mass Attack

Dates: 4/07-6/07

Goal: To Maintain muscle mass I have attained thus far while competing in Spring Track in the spring 2007 season.

Methodology: This is the first part of the journey. It is broken up into two sub-phases with 6 weeks apiece with a week of active rest in between. The first part of this phase will retrain my neuromuscular system to learn the correct stimulus response to resistance training. It consists of high reps and sets, using a moderate weight. I will rest two minutes between each set, but will progressively lower the rest periods and increase the weights in accord with the Weider principles. This sub-phase will perfect form and build my conditioning base during the track season and "pre-summerish" months and will create a synergistic mind-body functioning to prime me for the increased weights and intensity of the second sub-phase.

After completion of the first sub-phase, I will take a week off (active rest) and then I will begin the second half of this "level". In the second sub-phase I will learn to deal with the increased pain zone, and develop a tolerance to the increased poundages.

The Split:
Two on, one off, Two on, Two off weekly split.

This program is made up of three different workouts that are rotated weekly. Following this protocol I will train the entire body four times every three weeks.

The Rotation:
Week 1:
-Monday = WO 1
-Tuesday = WO 2
-Wednesday = Off
-Thursday = WO 3
-Friday = WO 1

Week 2:
-Monday = WO 2
-Tuesday = WO 3
-Wednesday = Off
-Thursday = WO 1
-Friday = WO 2

Week 3:
-Monday = WO 3
-Tuesday = WO 1
-Wednesday = Off
-Thursday = WO 2
-Friday = WO 3

Repeat

The Workouts:
Sub-Phase 1
WO 1:
-Quads: Barbell Squats: 5/15
-Quads: Leg Extensions: 5/15
-Quads: Leg Presses: 5/15
-Hams: Leg Curls: 5/12
-Calves: Calf Raises: 5/15
-Abs: Lying Leg Raises: 2/20
-Abs: Forward Crunches: 2/20

WO 2:
-Pecs: Barbell Bench Press: 5/12
-Pecs: Incline Dumbell Press: 5/12
-Pecs: Flat Bench DB Flyes: 5/12
-Delts: Seated Overhead Press: 5/10
-Delts: Rear Laterals on Incline: 5/12
-Delts: Seated DB Side Laterals: 5/12
-Traps: DB Shrugs: 5/10

WO 3:
-Back: Deadlift: 5/8
-Back: Bent Rows: 5/12
-Back: WG Pulldowns to Front: 5/12
-Triceps: CG Bench Presses: 5/12
-Triceps: Triceps Pushdowns: 5/12
-Biceps: Barbell Curls: 5/12
-Biceps: Incline DB Curls: 5/12

Sub-Phase 2
WO 1:
-Quads: Barbell Squats: 3/6-8
-Quads: Leg Extensions: 4/8
-Quads: Leg Presses: 3/10
-Hams: Leg Curls: 5/8
-Calves: Calf Raises: 5/8-10
-Abs: Lying Leg Raises: 2/20
-Abs: Forward Crunches: 2/20

WO 2:
-Pecs: Barbell Bench Press: 4/6
-Pecs: Incline Dumbell Press: 3/8
-Pecs: Flat Bench DB Flyes: 3/8
-Delts: Seated Overhead Press: 5/5
-Delts: Rear Laterals on Incline: 3/8
-Delts: Seated DB Side Laterals: 3/8
-Traps: DB Shrugs: 4/6

WO 3:
-Back: Deadlift: 5/4-6
-Back: Bent Rows: 3/8
-Back: WG Pulldowns to Front: 3/8
-Triceps: CG Bench Presses: 5/8
-Triceps: Triceps Pushdowns: 5/8
-Biceps: Barbell Curls: 5/6
-Biceps: Incline DB Curls: 5/6

Notes:
-I'm not really training to failure yet. I'm going to use a poundage in which I'll hit the target reps before failing.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 1: Quads, Hams, Calves, Abs
Week 1 of 6

Start: 6:15am

-Warm-up: 5 minute run
-Barbell Squats (Smith): 15/135, 15/135, 12/115*, 15/95, 15/95.
-Leg Press**: 12/90, 12/90, 12/90, 12/90.
-Leg Extension: 12/60*^, 12/60, 12/60, 12/60.
-Seated Calf Raises: 12/45, 12/45, 12/45.
-Seated Leg Curls: 12/70, 12/80, 12/90.

End: 7:16am
Total: 61 minutes

Notes:
Location: YMCA
Mood: Good
Feeling: Good, but a little sluggish, not used to working out this early.
Music: Old People Beats
Pre-Workout Supplementation: N/A
Post-Workout Supplementation: Twinlab weight gainer (700 calories)

*I am not used to this volume, it is so much higher than what I have been doing lately, my muscle endurance isn't there any more.

**I count only the plates I put on.

*^Seemed somewhat light, but I can't fully contract my quads any more.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 2: Chest, Shoulders, Traps
Week 1 of 6

Start: 7:05am

-Warmup: 5 minute run.
-Barbell Bench Press: 10/135, 10/135, 9/135, 6/135*, 6/135.
-Incline DB Press**: 12/25, 12/25, 12/25, 12/25, 12/25.
-DB Flyes: 12/15, 12/20, 12/20, 12/25*^.
-Seated Overhead Press: 10/65^^, 10/55, 10/55, 6/60, 8/55^*.
-Rear Laterals On Incline: 12/10, 12/10, 12/10, 12/10.
-DB Side Laterals: 10/15, 10/10, 10/10.
-DB Shrugs: 10/45, 10/45, 10/45.

End: 8:45am
Total: 100 minutes.

Notes:
Location: YMCA
Mood: Good.
Feeling: A little sore.
Music: "Power Rock".
Pre: N/A
Post: Twinlab shake.

*Huge decrease in muscle endurance.
** Good weight for this volume.
*^ Stick w/ the 25s next workout.
^^ A little too much weight
^* Try to stick with 55 next workout.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Workout skipped, the YMCA was closed due to power outage.


me> <ymca

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Workout missed again....man I Hate THE YMCA!!!!!

AHHHHHH!!!! DIE Y!!

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 2: Chest, Shoulders, Traps
Week 2 of 6

Start: 6:10am

-Warmup: 5 minute run.
-Barbell Bench Press: 15/115, 15/115*, 12/135**, 12/115, 10/115.
-Incline DB Press: 12/25, 12/25, 12/25, 12/25, 12/25.
-DB Flyes: 12/25, 12/25, 12/25, 12/25.
-Seated Overhead Press: 10/55, 10/55, 10/55, 9/55, 10/55.
-Rear Laterals On Incline: 12/10, 12/10, 12/10.
-DB Side Laterals:
-DB Shrugs: 10/45, 10/45, 10/45.

End: 7:35am
Total: 85 minutes.

Notes:
Location: YMCA
Mood: Good.
Feeling: Great.
Music: Old People Beats .
Pre: N/A
Post: Twinlab Gainer's Fuel 2500 shake.

*I felt mostly in my arms.
** It's all arms, I stopped before I lost form.

-Ah, I realized I was only supposed to perform 12 reps....AHHHH!!!

-I had to skip the laterals due to lack of time. I ended up being 15 minutes late for school.

-Talked to a guy who told me about free parking @ a different Y, so I wouldn't miss another workout.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

hibiscus09

Very nice workouts, Refuge!!

Refuge

Much thanks. You should see the original (you can get to it by clicking the link in the first post) It is much better maintained, this one is kind of a copy & pasted one. It is much less impressive. But thanks none-the-less!

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 3: Back, Biceps, Triceps
Week 2 of 6

Start: 5:45am

-Warmup: 5 minute run.
-Barbell Deadlift*: 8/135, 8/135, 8/135, 8/145, 8/165.
-T-Bar Rows**: 10/35, 10/35, 10/35, 10/35, 10/45.
-Close-Grip Pulldowns: 12/110*^, 12/110^, 12/100, 12/100, 12/100.
-Close-Grip Bench Press: 12/65, 12/65, 12/65, 12/65, 12/65.
-Straight Bar Tricep Pressdown: 12/70, 12/70, 12/70, 12/70, 12/70
-Barbell Curls^*: 10/55, 10/55, 10/55, 10/55, 10/55
-Incline DB Curls: 9/20, 8/15.

End: 7:35am
Total: 110 minutes.

Notes:
Location: YMCA
Mood: Good.
Feeling: Great.
Music: Classic Rock.
Pre: N/A
Post: Twinlab Gainer's Fuel 2500 shake.
Partner?: None

*Alternate arms.
**Supposed to do 12, but this is my first time w/ T-Bar Rows.
*^Felt soo good...I love this exercise.
^ Bicep fatique is really hardcore.
^* Biceps are really fatiqued.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 1: Quads, Hams, Calves, Abs
Week 2 of 6

Start: 6:00am

-Warm-up: 5 minute run
-------------------------------------------------------------------------------------
-Barbell Squats*: 15/95, 15/95, 15/95**, 15/95, 15/95.
*Weight is considerably lighter due to the fact that they are free-weight and not on a smith machine.
**Knee's began to heat up.
-------------------------------------------------------------------------------------
-Close-Stance Leg Press: 15/70, 15/70, 15/70, 15/70,15/70.
-------------------------------------------------------------------------------------
-Leg Extension: 15/60, 15/60*^, 15/60, 15/60, 15/60.
*^Right knee felt a lot of tension, it hurt quite a bit.
-------------------------------------------------------------------------------------
-Seated Leg Curls: 12/80, 12/80, 12/80, 12/80, 12/90.
-------------------------------------------------------------------------------------
-Seated Calf Raises: 12/45, 12/45^, 12/45, 12/45, 12/45.
^My calves BURNED!
-------------------------------------------------------------------------------------
-Ab work skipped.
-------------------------------------------------------------------------------------
End: 7:35am
Total: 95 minutes
-------------------------------------------------------------------------------------

Notes:
Location: YMCA
Mood: Good
Feeling: Good, but a little sore from track.
Music: Classic Rock
Pre-Workout Supplementation: N/A
Post-Workout Supplementation: Twinlab weight gainer (700 calories)

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 2: Chest, Shoulders, Traps
Week 2 of 6

Start: 11:30am
-------------------------------------------------------------------------------------
-Warmup: 5 minute run.
-------------------------------------------------------------------------------------
-Barbell Bench Press: 15/115, 15/115*, 12/120, 11/120**, 7/120.
*Realized I am only supposed to perform twelve reps. I made the same mistake on Monday.
**Can't get the last one...kinda pathetic.
-------------------------------------------------------------------------------------
-Incline DB Press: 12/25, 12/25, 12/30, 12/30, 12/30.
*^30 is a good weight.
-------------------------------------------------------------------------------------
-DB Flyes: 12/25, 12/25, 12/25, 10/25.
-------------------------------------------------------------------------------------
-Seated Overhead Press: 12/55, 8/55^, 10/55, 8/55.
^Performed less to average the first two sets out.
-------------------------------------------------------------------------------------
-Rear Laterals On Incline: 12/10, 12/10, 12/10, 12/10.
-------------------------------------------------------------------------------------
-DB Side Laterals:12/10, 12/10, 12/10, 12/10.
-------------------------------------------------------------------------------------
-DB Shrugs: 10/45, 10/50, 10/50, 10/50, 10/60.
-------------------------------------------------------------------------------------
End: 1:06pm
Total: 96 minutes.
-------------------------------------------------------------------------------------
Notes:
-Postworkout: Twinlab Gainers Fuel.

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Mass Attack p.1: Workout 3: Back, Biceps, Triceps
Week 3 of 6

Start: 11:04am
-------------------------------------------------------------------------------------
-Warmup: 3 minute run.
-------------------------------------------------------------------------------------
-Barbell Deadlift*: 8/135, 8/155, 8/155, 8/175, 8/185.
*Randomly shot up in strength...kinda wierd?
-------------------------------------------------------------------------------------
-Assisted Wide-Grip Pullups**: 5(40), 8 (60), 8 (60), 8 (60).
**The parentheses detail the assisting weight.
-------------------------------------------------------------------------------------
-HS Iso-lateral Row*^: 35, 35, 35.
*^weight for each side.
-------------------------------------------------------------------------------------
-Close-Grip Bench Press: 12/65, 12/75, 12/80, 12/80.
-------------------------------------------------------------------------------------
-Straight Bar Tricep Pressdown: 9/57.5?, 8/57.5?, 6/57.5.
-------------------------------------------------------------------------------------
-HS Seated Dip^: 12/55, 12/55.
^Weight for each side.
-------------------------------------------------------------------------------------
-Barbell Curls: 10/55, 10/55, 10/55^*, 8/55, 8/55.
^*Started to really struggle around 8.
-------------------------------------------------------------------------------------
End: 12:39pm
Total: 95 minutes.
-------------------------------------------------------------------------------------
Notes:
Post: Twinlab Gainer's Fuel 2500 shake.
Partner: None

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)

Refuge

Just got back from vacay so I have to log like 10 workouts and each one takes a while to log so stick w/ me. They're all getting done, just slow at being posted. When I catch up, it will be a daily thing.

There are some huge updates (stats, programs...) coming so watch out competition!

__________________

“I am one, I walk alone. Follow me. "Journey Towards Refuge"

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." Arnold Schwarzenegger

"FOR PHYSICAL TRAINING IS OF SOME VALUE, BUT GODLINESS HAS VALUE FOR ALL THINGS"
(1 Timothy 4:8)