Refuge

Phase: Hybrid, Week 2 of 3 (week 10 overall)

THURSDAY - - - - - - - - - - PECS / BACK / BICEPS / TRICEPS

SUPERSET # 1
> Barbell Bench Press - 10 x 135 / 6 x 155 / 4 x 165
> Close-Grip Chins* - 8 / 6 / 4
SUPERSET # 2
> Chest Dips - 10 / 6 / 4
> Wide-Grip Pulldown to front**
SUPERSET #3
> Lateral Raises - 8 x 15 / 6 x 20 / 4 x 20
> Standing Calf Raises* - 8 x 200 / 6 x 250 / 4 x 290
SUPERSET #4
> Bent-over Lateral Raises - 8 x 5 / 6 x 10 / 4 x 10
> Seated Calf Raises - 8 x 240 / 6 x 240
> Hanging Leg Raise - 10 / 10 / 10

Reflection:
Duration: 12:00pm - 12:49pm = 49 minutes
Mood: ???
Location: School
Preworkout Supplementation: 1 serving Synthatrex 11:30am
Postworkout Supplementation:
Music: Rock 101
Notes:
*Set 1 = Last 2 reps were assisted, Set 2 = 2, Set 3 = 1
** Wide Grip Pulldowns skipped because pin was stuck in the stack.

-Once again I recorded, and did the wrong workout...Really frustrating me. Fixed it so I won't make this mistake any further.

Overall Rating: Provided I messed up my workout again, it was still good. 8/10. My calves strength is skyrocketing, and now are developing that sweet diamond shape. Look for next months pics.

__________________

“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

Phase: Hybrid, Week 2 of 3 (10 overall)

FRIDAY - - - - - - - - - - - QUADS / HAMS / DELTS / CALVES

SUPERSET # 1
> Squats - 8 x 135 / 6 x 145 / 4 x 155
> Lying Leg Curls - 8 x 60 / 6 x 65 / 4 x 70
SUPERSET # 2
> Leg Press - 8 x 140 / 6 x 160 / 4 x 170
> Stiff-Legged Deadlifts* - 8 x 115 / 6 x 125 / 4 x 135
SUPERSET #3
> Seated Military Press** - 8 x 65 / 6 x 85 / 4 x 105
> Calf Press*** - 8 x 180 / 6 x 270 / 4 x 320
SUPERSET # 4
> Upright Rows - 8 x 45 / 6 x 65 / 4 x 75
> Standing Calf Raises - 8 x 250 / 8 x 250 / 6 x 270
> Lying Leg Raise Abs - 10 / 10 / 10

Reflection:
Duration: 12:00pm - 12:52pm = 52 minutes
Mood: Great, Happty for first heavy leg day!
Location: School
Preworkout Supplementation:
Postworkout Supplementation: 1 scoop Nytrowhey Extreme
Music: Rock 101
Notes:
*First time ever doing deadlifts, planning on upping the weight significantly.
** First set WAY TOO LIGHT, add more next workout.
***Same as previous one...up the weight.

Overall Rating: 10/10, Great first Heavy Leg workout! I'm pleased with my strength gains!

__________________

“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

Phase: Hybrid, Week 3 of 3 (week 11 overall)

MONDAY - - - - - - - - - - - CHEST / BACK / ARMS/ ABS

SUPERSET # 1
> Incline Dumbell Press:*
-10 x 50
-10 x 50
-10 x 50
> Wide Grip Pulldowns:*
-10 x 100
-10 x 100
-10 x 100

SUPERSET # 2
> Dumbell Bench Press:*
-10 x 50
-10 x 50
-10 x 50
> Close-Grip Pulldowns:*
-10 x 100
-10 x 100
-10 x 100

SUPERSET #3
> Dumbell Hammer Curls:**
-8 x 35
-8 x 35
-8 x 35
> Overhead Dumbell Tricep Extensions:
-10 x 30
-10 x 35
-10 x 35

SUPERSET # 4
> Dumbell Preacher Curls:***
-10 x 35
-10 x 35
-8 x 35
> Straight Bar Pushdown:
-10 x 55
-10 x 55
-10 x 55
> Crunches:
-20
-20
-20

Reflection:
Duration: 5:45pm - ?
Mood: Tired and I am under a lot of stress due to Charter School mixups.
Location: Home
Preworkout Supplementation:
Postworkout Supplementation: 1 serving N- Large 2 + 1 Serving Nytrowhey= 696 calories!
Music: Haste The Day
Notes:
-Under a lot of stress because things aren't going well at New Heights Charter Academy.
-Chest endurance really low.
-Began training two others students, not part of Iron Mass community yet, but probably will be. Now I currently "train" 3 people: these 2 and my brother.
*Stay at this workload.
** Done sloppy,couldn't use good form with this high of weight.
***DB Preacher Curl: Second set = last 2 reps assisted, Set 3 = Last 2 reps also

Overall Rating: 7 / 10, Decent pump, but just wasn't in the mood. I was kind of 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

Phase: Hybrid, Week 3 of 3 (week 11 overall)

TUESDAY - - - - - - - - - - QUADS /HAMS /DELTS/ CALVES/ ABS

SUPERSET # 1
> Barbell Squats:*
-10 x 145
-10 x 145
-10 x 165
> Dumbell Stiff-Legged Deadlifts:
-10 x 40
-10 x 40
-10 x 40

SUPERSET # 2
> Leg Extensions:*
-10 x 60
-10 x 60
-10 x 60
> Lying Leg Curls:
-10 x 55
-10 x 55
-10 x 55

SUPERSET #3
> Lateral Raises:
-10 x 15
-10 x 15
-10 x 15
> Standing Calf Raises:
-10 x 200
-10 x 210
-10 x 220

SUPERSET # 4
> Bent-Over Lateral Raises:
-10 x 5
-10 x 5
> Seated Calf Raises:
-10 x 240
-10 x 250
> Hanging Leg Raise:
-10
-10

Reflection:
Duration: 12:10pm-1:03pm = 53 minutes
Mood: I have a cold
Location: School
Preworkout Supplementation: 1 serving Synthatrex @ 11:30am
Postworkout Supplementation: 1 serving Nytrowhey Extreme @ 1:06pm
Notes:
*All time high! YEEEAAA!
**Legs looked ridiculous, cut up and jacked...it was crazy!

Overall Rating: 10/10, Legs were the strongest they have ever been! Great workout and pumped because today was the Light leg Day!!!!!! Ready to kill the weights.

__________________

“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)

vadox6466

what happened to this log?

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

Refuge

Sorry, I've been away a while but I have to catch up on posting my log. I log my workouts so when I post them they are replicas. I'm gonna get on it...sorry to all those who are following my progress.

__________________

“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

Phase: Strength, Week 1 of 3

Monday - - - - - - - - - - Pecs / Lats

SUPERSET # 1
> Incline Barbell Bench Press:*
-5 x 135
-5 x 135
-5 x 135
-5 x 135
-5 x 135
> Wide Grip Pullups:**
-5
-5 x 10
-5 x 10

SUPERSET # 2
> Chest Dips:
-5 x 10


> Bent Knee Deadlifts:


Reflection:
Duration: 6:20 - unrecorded
Mood: Tired and Sunburnt
Location: Home
Preworkout Supplementation: none
Postworkout Supplementation:none
Notes:
*Wicked sunburn hurts delts.
**Last 3 sets I assisted myself on last 3 reps, no back strength what-so-ever.

-stopped workout, I was trying to do pullups on my deck and everything wasn't working out properly so ya....

Overall Rating: 1/10

__________________

“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

Phase: Strength, Week 3 of 3

Monday - - - - - - - - - - Pecs / Lats

SUPERSET # 1
> Barbell Bench Press:*
-10 x 135 (warmup)
-10 x 135 (warmup)
-6 x 155
-5 x 145
-5 x 145
-4 x 145
-5 x 135
> Close Grip Chins:
-10 x 90 (warmup)
-10 x 100 (warmup)
-5
-5
-5
-5
-5

SUPERSET # 2
> Chest Dips:
-5
-5
> Pulldowns
-5 x 110
-5 x 110

> Bent Knee Deadlifts:


Reflection:
Duration: 12:21- unrecorded
Mood:
Location:
Preworkout Supplementation:
Postworkout Supplementation:
Notes:
-First 2 sets are warmups
*Last 2 assissted
-Huge decrease in strength levels, missed last 2 weeks due to flooding
-so weak....kinda upset


-stopped workout, weak and no energy

Overall Rating: 1/10

__________________

“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.

__________________

“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)

vadox6466

come on man keep going, you've skipped or stopped the last 3 workouts...no excuses in the summer!

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

Refuge

I know, its pathetic, I lost all dedication for like 3 weeks but when I update the rest of the log you'll see I'm gettin it back!

__________________

“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)

vadox6466

get it back NOW! with school starting it'll be even harder..

BTW what grade you going into?

__________________
IMPC Training Journal-
http://ironmass.com/forums/showthrea...166#post133166

Refuge

I'm a senior....so I know this year is going to be really stressfull with all the college applications etc....so I'm gonna try to stay with it.

__________________

“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)

AYung

Hey man, don't give up. I'm a senior this year aswell, and trying to make future university plans, it does get stressful however, you just gotta overcome.

__________________
Clean Bulking Journal
http://www.ironmass.com/showthread.php?t=9546

Max Lifts
Bench: 155 x 6
Deadlift: 315 x 6
Squat: 245 x 6

1 Rep Max Lifts
Bench: 180 - Tested
Deadlift: 365 - Tested
Squat: 285 - Estimated
TOTAL: 831 @ 156lbs

Eddie Guerrero (1967-2005, R.I.P.)
You'll always be loved and remembered.

Refuge

Phase: Strength, Week 3 of 3

Wednesday - - - - - - - - - - Delts / Calves

SUPERSET # 1
> Seated Barbell Military Press:
-5 x 95
-5 x 95
-5 x 105
-5 x 105
-5 x 105
> Barbell Upright Rows:*
-5 x 65
-5 x 75
-5 x 75
-5 x 75
-6 x 75

SUPERSET # 2
> Calf Press:
-10 x 270
-10 x 270
-10 x 270
> Tibia Raises
-15 x 45
-40 x 45
-40 x 45

> Crunches:**
-10
-10 x 30
-15 x 30

Reflection:
Duration: 12:19- unrecorded
Mood:
Location: School
Preworkout Supplementation: ?
Postworkout Supplementation: ?
Notes:
*Could go higher
**Changed crunches to Low Pulley Decline Bench Crunches to increase difficulty.
-I was way off, I didn't look at the routine.

Overall Rating: 6/10

__________________

“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

Phase: Strength, Week 3 of 3

Wednesday - - - - - - - - - - Delts / Calves

SUPERSET # 1
> Seated Barbell Military Press:
-5 x 95
-5 x 95
-5 x 105
-5 x 105
-5 x 105
> Barbell Upright Rows:*
-5 x 65
-5 x 75
-5 x 75
-5 x 75
-6 x 75

SUPERSET # 2
> Calf Press:
-10 x 270
-10 x 270
-10 x 270
> Tibia Raises
-15 x 45
-40 x 45
-40 x 45

> Crunches:**
-10
-10 x 30
-15 x 30

Reflection:
Duration: 12:19- unrecorded
Mood:
Location: School
Preworkout Supplementation: ?
Postworkout Supplementation: ?
Notes:
*Could go higher
**Changed crunches to Low Pulley Decline Bench Crunches to increase difficulty.
-I was way off, I didn't look at the routine.

Overall Rating: 6/10

__________________

“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

Phase: Strength, Week 3 of 3

Thursday - - - - - - - - - - Biceps / Triceps / Forearms

SUPERSET # 1
> EZ Reverse Curls:*
-5 x 35
-5 x 35
-5 x 40
-4 x 40
-5 x 40
> Close-Grip Bench Press:**
-5 x 135
-5 x 135
-5 x 135
-5 x 135
-5 x 135

SUPERSET # 2
> EZ Preacher Curls:***
-5 x 65
-5 x 65
-5 x 65
-5 x 55
-5 x 55
> Dips:
-5
-5 x 10
-5 x 10
-5 x 10
-5 x 10

>Wrist Roller thingy:
1up + 1 down

Reflection:
Duration: 12:19-12:55
Mood:
Location: School
Preworkout Supplementation:
Postworkout Supplementation:
Notes:
-Chest still sore from last w/o
*Could probably up the weight.
**I think I used too much weight, I didn't really feel it in my triceps.
***Set 3: Bad form, so I lowered weight.

__________________

“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

Phase: Strength, Week 3 of 3

Thursday - - - - - - - - - - Biceps / Triceps / Forearms

SUPERSET # 1
> EZ Reverse Curls:*
-5 x 35
-5 x 35
-5 x 40
-4 x 40
-5 x 40
> Close-Grip Bench Press:**
-5 x 135
-5 x 135
-5 x 135
-5 x 135
-5 x 135

SUPERSET # 2
> EZ Preacher Curls:***
-5 x 65
-5 x 65
-5 x 65
-5 x 55
-5 x 55
> Dips:
-5
-5 x 10
-5 x 10
-5 x 10
-5 x 10

>Wrist Roller thingy:
1up + 1 down

Reflection:
Duration: 12:19-12:55
Mood:
Location: School
Preworkout Supplementation:
Postworkout Supplementation:
Notes:
-Chest still sore from last w/o
*Could probably up the weight.
**I think I used too much weight, I didn't really feel it in my triceps.
***Set 3: Bad form, so I lowered weight.

__________________

“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

Phase: Strength, Week 3 of 3

Friday - - - - - - - - - - Quads / Hams / Abs

SUPERSET # 1
> Barbell Squats:
-5 x 155
-5 x 165
-5 x 165
-4 x 175
-5 x 185
> Lying Leg Curls:
-5 x 70
-5 x 70
-5 x 70
-5 x 70
-5 x 75

SUPERSET # 2
> Leg Press:
-5 x 180
-5 x 180
-5 x 230
-5 x 230
-5 x 230
> Straight Leg Deadlifts
-5 x 135
-5 x 155
-5 x 155
-5 x 155
-5 x 155

> Dragon Leg Raises:
-5
-5
-5
-5
-5

Reflection:
Duration: 12:15- unrecorded
Mood:
Location: School
Preworkout Supplementation:
Postworkout Supplementation:
Notes:
- Awesome leg power...but knees hurt a little bit.
- Great Workout

Overall Rating: 9/10