Yardicus

Guess who's back...back again!



Ok, myself and my wife are doing this together(she's 5'7 130...she just wants a figure competitor's look, including a 6 pack. she has her top 2 abs showing, already). this is just the first 4 weeks of a longer term program, but it's something new

recap of the past month or so:
-started grad school full-time
-stilll working the cop job
-got married

it's been hectic, and workouts have been sporadic...I've been running most days, but weights have been like 2-3 days a week, and no BJJ sadly

BUT, now that we're back ina routine, it's time to get at it!!!!!

the program
first 4 week(28 day) cycle:
-Higher Volume:
I had been doing like 3 working sets of 6-12 reps. Now it's going up in both reps and sets...as well as exercises per bodypart
Bodybuilding set-up:
I had been doing the spartan routine awhile back, and it got me nice strength gains. But as of now, my only focus is my cut and aesthetics for awhile. So, I'm going back to 4-day split
Cardio:
lots of it. period. I get a monthlong schedule, so barring any changes, I should get 11 hours of BJJ in in the next 27 days. My other goal is to complete 14 additional hours of cardio. coutning BJJ, that's 25 hours of cardio in 28 days. ya'rly.

the split:
Back
Chest
Leg/Tricep
Delt/Bicep

back and chest are larger, so they get their own day. legs won't be hardcore for the month, just for the sake of sticking to my cardio. abs will get worked enough for now in BJJ.

the diet:
high protein, moderate carb, low/moderate fat. most carbs will be upon waking, pre workout, and the meal post workout. most will come in the shape of fruit and veggies. the main protein sources are egg, fish, chicken and powder. the fat will almost exclusively come from these as well. I'm currently still working on figures, but should be roughly 2700 calories, 56g fat, 250g carb, 300g protein daily.

supplements:
currently have 3 kinds of protein powder. I will also be taking(soon to finish) hydroxycut thermo(any ideas for next product?), a joint compound, NOX-CG3, a multi and drinking lots of tea.

Yardicus

day 1:

BACK
Wide-Grip Lat Pulldowns: 100x15, 110x15, 130x13, 120x12

Seated CG cable rows: 100x15, 130x15, 150x13, 170x10

Hypers: 25x12, 25x13, 35x10, 35x10

Smith Shrugs: 200x15, 225x15

DB shrugs: 100x15, 100x15

Hammer MTS Rows(weight per side): 50x15, 60x15, 70x10, 70x11

NOTES:
-usually do a bit of cardio pre/post, but knee hurt out of the blue...random
-wide-grips felt a bit in the shoulders today, but not bad. i like keeping these a bit lighter to really feel my lats work rather than hurting my shoulders
-seated rows felt good...did these slow, and really felt them in my back
-finally have a hyper thing agaiN!(new gym). immediate lower-back pump I'm still feeling today. nice!
-smith shrugs didnt feel real nice...their smith is weird, but the racks were already in use with a line(went at 6pm..oops)
-DB shrugs....100lb = max DBs Good forearm pump and veins, did one set in front, one on side
-hammer MTS row is a hamer strength machine. the grip is underhand, and it's a seated low row. very good feeling for the rear delt and back!
-solid workout. numbers are still down a bit, but should kick up soon

Supplementation:
-coffee protein shake pre
-3 hydroxycut pre

:mango:

Yardicus

day 1 nutrition:

calories: 2313
fat(saturated): 61(31)
carbs(sugar)(fiber): 230(129)(19)
protein: 211

water intake: 70 oz

supplements/other:
6 hydroxycut
2 cups coffee
3 diet sodas(working back off of these)

notes:
-working my protein up still
-water was too low
-most of the "sugar" in the carbs comes either from dextrose PWO, or fruit
-need to work my diet soda down to 1, maybe 2, max daily

DJSTARER

i like that you have the hypers in there.... but have you considered deadlifting for your primary move? It will give you a lateral rowing motion, middle back thickness, and overall strength increase.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Yardicus

ive had deadlifts in my back routine almost exclusively since I started lifting....just not yesterday
(didnt wanna wait to use the bar and knee was buggin me)


exercises wont stay the exact same, they may change w/o to w/o

Ikaika

Yardie what are you studying in grad school?

__________________
No supplement can make up for the lack of a strong work ethic.

Yardicus

this sem:
terrorism, alternative dispute resolution and homelessness

degree pursuing:
MA - human behavior & society

XiLe Ultra

damn nice workouts, great job on the shrugs.

__________________
Deadlift: 405
Bench: 225
Squat: somewhere inbetween


MP #17 (no G & N)

Yardicus

Day 2:

Pre-Workout Supplements:
3 hydroxycut
2 scops NOX-CG3(immediately pre, and throuhg the first 5 sets or so)

Bench warmup: 45x25

DB Bench: 45x15, 55x15, 65x12, 75x6->50x7

Incline DB FLy: 35x15, 40x13, 35x13, 35x11

Hammer MTS Decline Press(/side): 35x15, 40x15, 50x8, 40x14

Hammer MTS Incline press(/side): 35x13, 40x13, 45x10, 50x9

Icarian Seated Chest Press: 170x15, 210x5->190x2

Treadmill: 25 minutes

NOTES:
-L shoulder a bit cranky today
-db bench felt weak, but great pump
-always love the incline flies
-hammer machines were good, decline hurt my shoulder at lockout a bit, but the incline felt good
-icarian was basically a seated horizontal bench...good finisher
-when a set says -> (example: 150x7->120x2) it means it was a drop set
-weight went up with all the stuff lately, plus I increased my calorie/water load from what it had been.

Cals Burned(treadmill): 277

Weight: 229

Cardio Time Remaining: 24:35
(remember, 25 total hours for the month between bjj/cardio)

Yardicus

Day 2 Nutrition

calories: 2862
fat:69(27)
carb: 249(100)(26)
protein: 311

water: 130oz

total supplements:
6 hydroxycut
2 scoops xyience nox-cg3
2 alri venom lean dreams before bed(last 2)

total diet soda: 2 cans


notes:
-much better numbers today!
-got myself 4lbs of tilapia...yum!

Yardicus

Day 3

Treadmill: 20 minutes

Hack Squats: 45x12, 70x10

Leg Press: 405x12, 475x10

Hammer MTS leg ext(/side): 45x13, 55x13

Icarian seated leg curls: 80x15, 100x12

Seated Calf Raises: 45x20, 45x25

Incline french press: 50x15, 60x13, 60x13

Str8bar pushdowns: 100x20, 120x15, stack(150)x8

paramount seated tricep extensions: 50x15, 70x12, 80x10

Icarian seated dip pushdowns: 100x12

Treadmill: 5 minutes

Total Cals: 236/25m

notes:
-legs were already sore, so weights were light
-volume is less for legs to allow for more cardio
-triceps were already a bit sore from chest day as well
-treadmill post-workout was cut short due to my night class

Pre-Workout Supplements:
2 hydroxycut
1 serving Controlled Labs Green MAGnitude

Cardio Time Left - 24:10

Yardicus

Day 3 Nutrition

Calories: 2748
Fat: 76(28)
Carb: 290(92)(26)
Protein: 226

water: 116oz

Yardicus

Day 4

Treadmill: 30 minutes

calories: 302

Cardio Time Left - 23:40

bigDman

nice leg workout

__________________
COME CHECK OUT MY JOURNAL

Yardicus

Day 4 Nutrition:

calories: 2410
fat: 66(30)
carb: 240(98)(26)
prot: 214

water: 66oz

notes:
busy day at work, didnt pack enough food, and was out when I got home at midnight

Yardicus

Day 5:

no workout, had a training course in the AM + work PM

Nutrition:

calories: 2262
fat: 54(21)
carb: 272(102)(19)
prot: 172

water: 79oz

notes:
-another bad day....all they had was donuts at the training, so I only had coffee.....it ran late, so i didnt have time to cook before work. sucky

Yardicus

Day 6:

elliptical x 5 min(warmup)

Cambered curls->rev. grip military*: 50x15, 60x13, 70x10, 80x8

DB curls->DB arnold**: 25x12, 30x11, 35x8, 30x10

DB side laterals: 20x12, 25x10, 25x10, 30x8
Supersetted with:
Hammer Curls: 40x12, 45x10
DB 1-arm preacher curls***: 30x8, 30x8

Hammer MTS shoulder press(per side): 50x15, 60x13, 70x9, 65x9

Rev Pec Dec: 80x12, 100x9, 100x8, 80x10

Cambered 21's: 50x21

notes:
* - 1 rep = cambered bar curl + a reverse grip military press
** - 1 rep = db curl + standing arnold press
*** = first two sets of the laterals were SS with hammer, last two were SS with the preacher curls

-ran out of time before work, hence no more bicep work or cardio


Weight: 225

Cardio Time Left: 23:35

Yardicus

Day 6 Nutrition:

CALORIES: 2295
fat: 63(18)
carb: 179(85)(24)
protein: 253

water: 79oz

2 diet soda
no supplements

notes:
-lowered carbs due to last few days of higher carbs
-cals/prot a bit low, but not bad
-new supp. stack starting day 7