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| IronMass Forums A New Breed of Beast Workout Logs Discuss A New Breed of Beast in the Bodybuilding Science forums; Here's Monday's recap. I am now into week 2 of phase 1 on my Tri Phase training and have been moved up to 4000 calories on the Lean ... |
10-31-2007, 03:50 AM
| #151 |
| Pro Stature  Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13   |  Re: A New Breed of Beast Here's Monday's recap. I am now into week 2 of phase 1 on my Tri Phase training and have been moved up to 4000 calories on the Lean Mass Diet. I was not expecting to move up that high and didn't have enough food at the house to get in all 7 meals so I only got in about 3500 calories yesterday. I also miscalculated my fat due to using salmon for my protein and should have had more. These things will be fixed today. Meal 1 6oz Salmon 184g Whole wheat pasta 2tblsp raisins Meal 2 5oz salmon 138g whole wheat pasta 2tblsp raisins Meal 3 6oz tilapia 138g whole wheat past 8oz asparagus 1 1/3tblsp Enova Meal 4 5oz salmon 184g whole wheat pasta 6oz asparagus Meal 5 9 eggwhites 1 egg 3/4 cup oatmeal 2tblsp PB 2tblsp raisins Meal 6 10 eggwhites 1 egg 1cup oatmeal 2tblsp PB 2 tblsp raisins Meal 7 missed Sleepy time Training Back+Traps 3 sets Deadlifts 135x15 warm up 225x10 warm up 245x10 265x6 form broke so I ended the set 265x7 Since my lower back was still a bit tender I backed off on deads today. I stopped the second set because my for got sloppy and I rounded my lower back on the 6th rep. The third set only went to 7 reps because of lower back fatigue. I didn't want to push things just 1 week after a strain. I should be much better next week and be able to put all I have into one of the most important exercises there is. Wide Parallel Grip Pullups 8.5 8 7 pause 1 I'm doing these with a parallel grip because it doesn't cause me any elbow pain and hits the muscles in a much different way than an overhand grip. BB Bent Over Rows 210x10 210x9 210x8 Didn't feel the squeeze as much as I would like, but had killer negatives BB Shrugs 3x265x10 Seated DB Shrugs 3x95x10 Rack Pullups 10 10 Since I was not able to go all out on deadlifts I decided to do these to get a bit more of a workout. AbBench Crunches 100 Cable Crunches 80x30 80x30 I was freakin' SWOLLEN at the end of this workout. Even though my next contest will not be until '09, I still pose between sets and my MM was sick with the pump my traps had. All in all a great day except missing meal 7. Just going to have to buy more groceries for more lean mass
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-07-2007, 01:06 AM
| #152 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Monday's recap. I ended up missing a meal, because of a nap that went a bit long. All in all I think the rest probably did me more good than the meal. This is the time when I should be sleeping more for growth and recovery. It's just a bit difficult to get in all the sleep and meals. Either way I'm growing now and it feel's awesome. There's a lot more upper body thickness going on an my legs are up 1/2 an inch while still fairly lean. Meal 1 10 eggwhites 1 egg 3/4tblsp honey 2tblsp raisins 1cup oatmeal 2tblsp PB Meal 2 5oz tilapia 2.25 tblsp PB 1cup oatmeal 2tblsp raisins Meal 3, 4 5oz salmon 1/2tbslp Enova 10oz sweet potato Meal 5 8 eggwhites 1 egg 2tblsp PB 1cup oatmeal Meal 6 10 eggwhites 1 egg 2tblsp PB 1cup oatmeal Supps Xtend Megadose 7 scoops during workout 15 scoops throughout the day Vasocharge Primal EAA Glutaform Creaform Cissus Alcalean Pure ALA Dialene4 Yohimbine HCL Sesamin Max CLA Fish oil GLA Lean Green ZMA Multi VitaminC Echinacea Zinc Training Back+Traps week 3 phase 1 Tri Phase Training Deadlifts (full stop at bottom) 135x15 warm up 225x10 warm up 275x7 275x6 275x6 275x6 My lower back was still a bit tender. I really need to keep my hips underneath me during the first half of the lift. I can muscle it up, but that will only aggrivate my back. Form is key. When I do them right, I feel my back thicken and lats widen. I LOVE DEADLIFTS Parallel Wide Grip Pullups 9 7 6 6 In a way my strength has gone up on these considering I weigh 7 pounds more than I did last week. I am loving the parallel grip. I feel the movement much more in my outer lats. BB Bent Over Rows 205x5 Elbow started to hurt 185x10 185x10 185x10 Since I used a lighter weight I was able to place more focus on squeezing all the way through the contraction on these and got a great pump. My elbow problem is proving to be a blessing in disguise. It also should be better soon as I will be adding Elastamine to my Cissus later this week. BB Shrug 275x10 275x10 275x10 275x7 Seated DB Shrug 100x10 100x10 100x10 100x10 Both of these trap exercises have felt great. I am using a slow controlled contraction and feeling it all the way up my neck. The pump and burn is great and they are taking on a whole new shape. THICKNESS!!!
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-10-2007, 01:21 AM
| #153 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's recap Again sleep won out over meal 7, but I am still getting ample calories and still have the rest of the week to EAT. Meal 1 10 eggwhites 1 egg 2tblsp PB 2tblsp raisins 3/4 tblsp honey 1cup oatmeal Meal 2 8 eggwhites 1 egg 2tblsp PB 1cup oatmeal Meal 3 7oz shrimp 2 1/3tblsp Enova 8oz asparagus 192g whole wheat pasta Meal 4, 5 8 eggwhites 1 egg 2tblsp PB 1cup oatmeal Meal 6 6oz salmon 1tsp Enova 138g whole wheat pasta Supps XTEND MEGADOSE 7 scoops during workout 15 scoops throughout the day Vasocharge Primal EAA Beta-Alanine Glutaform Creaform ZMA Alcalean Pure ALA Yohimbine HCL Dialene4 Sesamin Max CLA Fish oil GLA Cissus Training Chest+Shoulders Warm up rotator cuff exercises BB Bench 135x10 warm up 205x9 205x6 195x5 165x10 Incline DB Press 70x5 pausex1 55x10 55x10 55x9 I must be in the minority, because Incline DB press hurts my shoulders much more than BB. This might also be because I usually work my upper chest first, Dips (Vince Giordna Style chin tucked into chest, elbows wide, bent at waist with knees raised) 10 7 6 5 pause 1 The good thing about gaining weight is that I am pushing more weight each week on dips. Seated BB Military Press 85x10 90x8 90x6.5 85x8 I let go of my ego and pushed out more reps than in the last 2 weeks. DB Laterals 35x10 30x10 30x10 30x10 AbBench Crunches 100 100 Seated Twists 20x50 20x50 Cable Crunches 80x50 80x50 Cardio: 30 mins on stationary bike Huge pump. Chest is still showing striations and upper body is looking THICK while pumped. Next is to bring up these legs
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-16-2007, 01:36 AM
| #154 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's recap Diet Meals 1,2,4,5 8 egwhites 2 eggs 1cup oatmeal 2tblsp PB 2tblsp raisins Meal 3 6oz salmon 10oz sweet potato 2tsp Enova Training Pre workout 10 mins treadmill Chest+Shoulders BB Bench 135x10 warm up 185x8 warm up 205x8 190x7 175x7 175x7 165x7 Incline DB Press 55x10 55x7 55x7 55x6 55x7 Dips (Vince Giordna Style) 8 6 4 pause 3 3 3 pause 1 Seated BB Military 85x10 85x7 85x7 85x8 85x7 Lateral Raises 5x30x10 Another day with an intense pump. My chest and shoulders are still swollen today.
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-20-2007, 11:17 AM
| #155 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's the overdue updates. Diet on all days consists of eggwhites, Omega3 eggs, salmon, shrimp, Enova, PB, oatmeal, or sweet potatos. Supps Xtend MEGADOSE Vasocharge Primal EAA Beta-Alanine Glutaform Creaform Phosphatydil Serine Cissus Elastamine Yohimbine HCL Sesamin Max CLA GLA Pure AlA Fish oil Solaray Super Digestaway Acidolpholus Multi Vitamin C Zinc Thursday 11/15/07 Legs Squats 135x10 warm up 185x10 warm up 245x8 245x8 245x6 245x5 235x10 SLDL 5x225x10 Leg Press 5x625x10 Ext. 5x190x10 Leg Curl 4x110x10 110x8 Cardio 15 mins treadmil pre 20 mins bike post Friday 11/16/07 BB Curl 50x15 warm up 2x70x10 3x70x6 My left elbow was still sore so I backed off and still got a great contraction and pump. CG Bench 135x10 warm up 2x165x10 2x165x6 155x7 SkullCrushers 55x10 65x9 65x6 55x8 55x5 pausex3 DB Curls 4x30x10 30x7 Standing Smith Machine Calf Raises 220x10 230x10 235x8 2x235x7 Left Leg Only 50x6 Bodyweightx8 Seated Calf 160x7 160x9 160x7 160x8 160x7 Left Leg Only 45x19 Cardio 15 min treadmil pre 20 min bike post Monday 11/18/07 Phase 2 Week 1 Lower Body A Squats 135x10 warm up 185x8 warm up 3x245x8 SLDL 235x8 245x8 255x8 Seated Calf Raise 3x180x8 Left Leg Only 45x16
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-22-2007, 11:22 AM
| #156 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's recap. Diet Meal 1,,5 8 eggwhites 2 omega 3 eggs 1cup oatmeal 2tblsp PB 2tblsp raisins 3/4tblsp honey (meal 1) Meal 2,3 8oz shrimp 120z sweet potato 2tblsp PB Meal 4 6oz salmon 12oz sweet potato 2tblsp pb Wasn't feeling too great and took a long nap. Missed a meal, but no worries. Woke up on Wednesday weighing more and looking leaner. Supps Xtend MEGADOSE Vasocharge Primal EAA Beta-Alanine Glutaform Creaform Phosphatydil Serine Cissus Elastamine Yohimbine HCL Alcalean Sesamin Max CLA GLA Pure AlA Fish oil Solaray Super Digestaway Acidolpholus Multi Vitamin C Zinc Trainig Tri Phase Phase 2 week1 Upper Body A BB Bench 135x10 warm up 155x10 warm up 205x8 210x7.5 thank God for the short posts 205x8 BB Bent Over Row 135x10 warm up 205x8 210x8 215x8 Two weeks on the Cissus Elastamine stack and my elbow is about 85%. Barely any discomfort. Seated Military Press 95x8 105x8 115x8 BB Shrugs 3x295x8 CG Bench 185x8 185x8 185x5 pausex2 pausex1 BB Curl 3x80x8 Cable Crunch/Hanging Leg Raise Superset 80x30/8 80x20/5 Leg Raises were done to where my feet touched the bar. The extra rest between sets is a huge bonus for my strength. By the end of this phase my numbers should be drastically increased. So should my size and thickness
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-29-2007, 06:10 AM
| #157 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Monday's Training Phase 2 Week2 Lower body A Squats 135x10 warm up 225x6 warm up 260x6 PR 265x6 PR 265x6 SLDL 275x6 285x6 295x6 Seated Calf Raise 3x190x6 Left Leg Only 90x6 drop 45x20 Cardio 10 min pre on treadmill __________________
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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11-29-2007, 08:36 AM
| #158 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's recap. Diet Meal 1,4,6 8 eggwhite 2 Omega3 eggs 3/4tblsp honey 2tblsp PB 1cup oatmeal Meal 2,3 7oz salmon 200g whole wheat pasta 3tsp Enova Meal 5 8oz shrimp 200g whole wheat pasta 3tblsp Enova Supps XTEND MEGADOSE Vasocharge Primal EAA Creaform Glutaform Beta-Alanine Phosphatydil Serine Alcalean Yohimbine HCL Dialene4 Sesamin Max CLA GLA Fish oil Pure ALA Cissus Elastamine Solgar Digetive Aid (digestive enzymes) I've added 2 servings of Dialene4 and Yohimbine HCL back into my day to help keep fat gains to a minimum. Training Pre workout 20 mins cardio on Treadmill Upper Body A Phase 2 week 2 BB Bench Press 135x10 warm up 155x10 warm up 215x6 215x6 215x4 pausex1 BB Bent Over Row 135x10 warm up 225x6 225x6 230x6 BB Seated Military Press 115x6 warm up 125x6 130x6 135x6 BB Shrugs 315x6 315x6 325x6 CG Bench Press 190x6 195x6 200x4 pausex2 BB Curl 90x6 90x6 90x6 Post workout cardio 20 mins medium/high intensity stationary bike. I felt nice and strong today and surprised myself at being able to increase weights on the second and third sets of most movements. I am EXTREMELY HAPPY with the results I'm getting so far. My delts are getting thicker as is my back. Derek and I have decided that when I go into phase 3, my weak point training will be for arms (primarily biceps) and chest. My chest isn't exactly a weak point, but It is less impressive due to the advancment of my other bodyparts. __________________
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-05-2007, 04:06 AM
| #159 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Monday's recap. Diet Meals 1,2,4 6oz salmon 10oz sweet potato 2tblsp raisins 3tsp PB Meals 3,5,6 7.5oz shrimp 1cup oatmeal 2tblsp raisins 2.5tblsp PB Training Lower A Phase 2 Week 3 Squats 135x10 warm up 225x6 warm up 275x4 PR 275x4 280x4 PR SLDL 305x4 310x4 315x4 PR Seated Calf Raise 200x4 210x4 four end of set partials 210x4 Left Leg Only 90x6 drop 45x25 GREAT FREAKIN' LEG DAY!!! Even though the reps were low I still got a great pump. I was attacking each set. Friday's workout changed the way I train. It's as though I never even knew what focus was. Next week I squat 300
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-06-2007, 08:33 AM
| #160 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's update. Diet Meals 1,2 8 eggwhites 2 eggs 3/4 tblsp honey 2tblsp raisins 2tblsp PB 1cup oatmeal Meals 3,4,5 7.5oz shrimp 250g spinach 184g whole wheat pasta 2.5 tblsp Smart Balance oil Training 15 min pre workout cardio on treadmill Upper A Phase 2 Week 3 BB Bench 135x10 warmup 185x8 warm up 225x4 230x4 235x4 was surprised that I was able to get this one BB Bent Over Row 135x10 warm up 245x4 245x4 250x4 Seated BB Military Press 95x10 warm up 145x4 145x4 150x4 PR another one that I hadn't anticipated being able to do BB Shrugs 335x4 335x4 335x4 hold at top of last rep CG Bench 205x4 210x4PR 210x4 BB Curl 60x8 warm up 100x4 100x4 100x4 Abs Giant Set Cable Crunches 100x50 Hanging Leg Raise 8 feet coming all the way up and touching the bar Cable Crunches 100x30 Hanging Twists 12 Post workoust cardio 30 on bike I tried Donkey's Vasocharge Nitrocharge stack and had a sick LONG LASTING pump. One of those pumps that lasts for hours after training. Was a lot stronger than I had anticipated today. Again super focused. Just in the zone and taking no prisoners.
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-09-2007, 02:29 AM
| #161 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Thursday's recap. Diet Meal 1,2,5 (no honey in meal 5) 8 eggwhites 2 eggs 1 tblsp honey 2tblsp raisins 2tblsp PB Meal 3 7.5oz shrimp 187g green beans 184g whole wheat pasta 2.5 tblsp Smart Balance oil Meal 4 4oz shrimp 4 eggwhites 2tblsp raisins 2tblsp PB Tried to eat meal 6, but could not even force it down. Training Lower Body B Phase 2 Week 3 Deadlifts 135x10 225x10 275x6 325x4 335x4 345x4 Leg Press 200x20 750x4 760x4 770x5 Standing Smith Machine Calf Raise 300x4 310x4 310x4 Left Leg Only 90x4 drop bodyweightx15 All third sets were PR'S!!! Preworkout 15 mins cardio on treadmill Postworkout 30 mins on bike Supps Xtend MEGADOSE 20 scoops Vasocharge Primal EAA Nitrocharge Creaform Glutaform Alcalean Yohimbine HCL Pure ALA Dialene4 Sesamin Max CLA Fish oil GLA Vitamin C Zinc Multi Digestive Enzymes
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-18-2007, 05:19 AM
| #162 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Tuesday's training Upper A Phase 2 Week 4 15 minutes treadmill pre workout BB Bench 135x10 185x8 205x4 245x2 PR 250x2 PR 255x2 PR BB Bent Over Row 135x10 260x2 275x2 PR 280x2 PR Seated BB Military Press 115x10 160x2 PR 165x2 PR 170x2 PR BB Shrugs 345x2 hold on last rep 345x2 hold on last rep 345x2 10 second hold on last rep CG Bench 220x2 PR 225x2 PR 230x2 PR BB Curls 60x10 110x2 110x2 110x2 PR AbBench Crunches 100 Leg Raises 50 V-Ups 40 Hanging Twists 12 Had to pull out the leg raises to see how they felt. Going to keep the reps low for a while so I don't aggrevate my hernias. Have to do them though. I'm starting to resemble the top IFBB guys in the only way I'd never want to. Here's Thursday's training. Diet was a free day today due to time constraints and going out to have some fun. If you want a great abs workout, go see Walk Hard: The Dewey Cox Story. For the first time on this lean mass phase I had to resort to supplementing my calories and macros. Myoplex RTD's are the best things for me. They have the exact amount of protein I need and some carbs and good fat. For my post workout meal I bumped up the carb content by adding some honey. I rocked some sushi as well. MMmmm sushi. Pre workout 10 minutes on treadmill Lower B Phase 2 Week 4 Deadlifts 135x10 225x8 315x4 365x2 365x2 365x2 20 second hold at top of last rep. My lower back is still about 90% and my form was not the best on the first set, so I didn't raise the weight and paid more attention to form. Leg Press 200x20 810x2 810x2 810x1 Got stuck on the last rep and had to ease it onto the safety pegs and crawl out. It just occured to me that I could have spotted myself with my arms, but still don't know if it would have helped. I struggled with the final rep for a while. Standing Smith Calf Raise 340x3 340x2 340x2 10 partials Left Leg only 90x5 drop bodyx12 My calves were already sore after leg presses. The heavier weights were kicking my ass, but it a good way. Here's Friday's recap Phase 2 Week 4 Upper B Incline BB Press 135x10 185x6 215x2 PR 220x2 PR 225x2 PR Wide Parallel Grip Pullups +25x2 +35x2 +35x2 Seated DB Shoulder Press 40x10 75x2 PR 75x2 75x2 I'm going to have to switch to Hammer Strength for these. I am having great difficulty getting the DBs in position to start the press and it is doing some damage to my left elbow. Seated DB Shrugs 130x5 hold on last rep PR 130x4 hold on last rep 130x4 10 second hold on last rep My gym's heaviest DBs are 130. That's why I did the extra reps, because there was no more weight to be had. Incline Skullcrushers 110x2 110x2 110x2 The change from flat to incline on my skulls has made a huge difference in my development. Either it's just more effective for me, or just the fact that I was too accustomed to flat. As long as there's progress, I don't care why. DB Curls 30x10 60x2 Bad form 55x2 Bad form 50x2 As I said, my elbow was aggrivated from doing the Shoulder presses and it took it's toll on my curls. Pre workout 10 mins on treadmill Post workout 30 mins on bike. Phase 2 was phenomenal. I knew I needed to work on my strength, but always thought it would take time away from me growing. Phase 2 gave me both strength and size. I am moving more weight than I ever thought I would and am still growing. My arms are mow 17 inches with cuts and my quads are 25 inches with cuts. Traps are taller and thicker. Lats are thicker and lower lats are wider. I couldn't ask for more. Leg Raises 40 40 AbBench Crunches 100
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-19-2007, 03:59 AM
| #163 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | Re: A New Breed of Beast Here's Monday's recap. I should have never started the Myoplex. I'm addicted. It's been difficult for me to eat the quantity of food needed to get the results I desire, so the MRP's are kind of a break for my system and of course will help my stomach shrink a bit before I start my Cut Diet 4 weeks from now. I am getting all of my calories in though which is a plus. Diet Meal 1 Myoplex RTD 1 tblsp macadamia nut oil 4 tblsp honey Meals 2,3 7.5oz shrimp 184g whole wheat pasta 1.5 tbslp Smart Balance oil Meal 4 Myoplex RTD 2tblsp PB 2tblsp raisins 1cup oatmeal Meal 5 Myoplex RTD 2tbslp PB 1cup oatmeal Meal 6 Myoplex RTD I added a scoop of Vasocharge to my workout Xtend/Primal EAA today and YEAH BUDDY it rocked. Here's today's training. Pre workout 9 minutes on the treadmill. I cut it short, because it looked like the gym was filling up and I only had a limited amount of time to get in my full body workout and didn't want to have to wait for equipment. Full Body A Week 1 Phase 4 Squats 135x10 225x6 275x5 PR 275x5 SLDL 315x6 315x6 Seated Calf Raises 180x6 200x6 BB Bench 135x10 225x6 PR 225x4 BB Bent Over Row 245x6 245x6 Seated Military Press 155x4 PR 155x4 BB Shrug 335x6 335x6 CG Bench 205x6 PR 205x6 BB Curl 95x6 95x6 This workout was definately a challenge. Squats were difficult today, but my continuous tension was better and I went as deep as humanly possible. My left elbow was pretty sore during my first set of BO Rows. It usually means I'm using too much arms and not enough back. Felt better on the second set. I think I end up hyperextending it when I deadlift and shrug. If it doesn't improve, I'll have to use light weights for my back and bi's and change my weak point training from chest and arms to chest and calves. For the last two days I have been very tired in the evenings and am napping a lot. Workouts and work are still great, so I'm sure it's not "overtraining" I'm lifting more than ever. It could be that I'm becoming more sensative to the carbs, but it's only 4 more weeks, and they are helping me gain lean mass so it's worth it. When I go back on the Cut Diet I'll be better able to discern the cause. The body is not a text book, but I'm learning more and more about what makes mine most effective. Tuesday HIIT: Stationary bike 10 minute warm up at level 10 10 minutes HIIT 10 15 second sprints at level 12 with 10 45 second recovery at level 10 LI 20 minutes reverse eliptical Doing sprints with a system full of carbs is WAY different than without. It felt like my legs were going to explode. The pump was EXTREME. Call me crazy, but I actually feel like it's easier to sprint while on the Cut Diet, because my legs don't get as heavy. Needless to say for the next 4 weeks I'll be doing 10-15 sprints once or twice a week. I don't have the time for my post workout cardio on Monday and Wednesday, so this should compensate for that. I am also going to treat my HIIT days as On days for the Lean Mass Diet
__________________ Scivation Athlete TeamScivation.com www.Scivation.com www.primaforce.com Its not a squat unless your ass touches your ankles "If you beat me, it's not because you outworked me!"- Layne Norton |
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12-20-2007, 03:42 AM
| #164 |
| Pro Stature  Join Date: Aug 2006 Location: Ontario, Canada
Posts: 930
Recipes: 0 Rep Power: 52 | Re: A New Breed of Beast Nice job man.. i just read the whole thing.... lol. And gotta say.. i am very very impressed
__________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold  .Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html |
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01-02-2008, 03:44 AM
| #165 |
| Pro Stature Join Date: Jun 2007
Posts: 406
Recipes: 0 Rep Power: 13 | |
