EzyRyder

Workout Plan

Monday:

Squat- 2x12
Military Press 2x8
SLDL- 2x10
Calf raises 3x12


Wednesday:
Deadlifts- 2x8
Bicep Curl- 2x8
Bent over rows- 2x10
Weighted Crunches- 3x25
Seated Curls- 1x8


Friday:
Bench Press- 2x10
SS Flys- 1x12
Dips- 2x10
Incline Press- 2x10
CGBP- 1x8


I'll be doing low intensity cardio every other morning.

Diet

It will look like this:

8 am: 4 eggs, two pieces of whole wheat toast, green tea, glass of milk.

10 am: 3 rice cakes with natty PB (only thing I can out in here for awhile)

Noon: Chicken, Steak, Pork Chops (Whatever is left over from dinner), veggies

2:30 PM: Can of tuna, and fruits

4:30 pm: Whey in water.
WORKOUT

6 PM: Glass of dark grape juice, whey.

6:30: Fish, brown rice, veggies, green tea.

8:30, 9: Cottage cheese, green tea.


Supplements

Whey Protein Isolate with Taurine
Green Tea
Vitamin C
Multi-vitamin
Fish Oil
Creatine Monohydrate
BCAA's



Extra

The plan is to follow this for 6-8 weeks, and see how it changes me. This is just a basic outline, if things don't work right for me, I'll adjust them if need be. I won't keep track of weight as I go along here are my measurements:

182 Pounds, 5'10 1/2".

Arms- 13 1/8"
Legs- 22"
Chest- 42"
Calves- 14 1/4"
Forearms- 11"

Damn, they all have gone down, I hadn't realized that until now... Let the transformation begin.

EzyRyder

4/25/07
Wednesday Workout

Deadlifts- 160x8; 180x8

Bicep Curls- 70x8; 75x8

Bent Over Rows w/ Head Support- 90x10; 100x10

Weighted Crunches 3x25

Seated Curls- 65x8


Duration

Approx. 35 minutes.

Thoughts

Well, this is my first workout with this new routine so I was getting things "dialed in". Deadlifts were O.K, I could've done more, but oh well. Bicep curls were good, I shoulden't have bumped it a full 5 pounds for the second set, I had to cheat to get the last two reps. Crunches, and seated curls were good. The numbers aren't great, but thats why I'm glad I'm not aiming to be a powerlifter.


Overall

B-

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4/27/07
Workout

Bench- 120x10; 130x10- SS FLYS 60x12

Weighted Bench Dips- BW+25x10; BW+25x10

Incline Press- 100x10; 100x10

CGBP- 80x8


Duration

Approx 30 minutes.


Comments

I took Ragnarok pre workout, this stuff is crazy good! MY intensity definately went up, but I burned myself out fast, hence the low numbers at the end of the workout. This might look lightwieght, but damn, definately wasn't feeling that way. This is by far the best workout I've had in a long time, possibly ever!

Overall

A+
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4/30/07
Workout


Squats- 140x12; 160x12

Military Press- 70x8; 80x8

SLDL- 160x10; 160x10

Calf Raises- 180x36



Duration

30 minutes


Comments

I really screwed up on squats, I coulden't get comfortable hence low numbers. Military press was dialed in nice, happy about those. After military press I run upstairs to puke, which I was stopped for about 5 minutes explaining to my mother that I puked because I had had to much sugar, and that I'm not drunk. Then I went to do SLDL's which were OK, my grip failed on second set, but last rep. I pretty much supersetted calf raises, but I like doing that. I did do some "extreme stretching" today to see how it goes, I like doing that..

Overall

C+

EzyRyder

5/2/07
Workout

Deadlifts- 195x8; 200x8

Bicep curls- 72 1/2x8; 70x8

Head-supported Bent Over Rows- 100x10; 110x10

Crunches- x25; x15

Seated Curls- 70x8


Duration

Approx 25 minutes


Comments

Great workout! I PR'd on deads (200x8), possibly PR'd on rows (not sure). I cut out some crunches; Idon't like ab work at all. What can you really say about bicep training? It went O.K



Overall

B+
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5/09/07
Workout

Bench- 120x10; 130x10 SS Flys 60x12

Bench dips- 35+BWx10, 35+BWx10

Incline Press- 120x10; 120x10

CGBP- 100x8


Length

45minutes


Comments

Great workout! I need to lower the weight on flys, and focus on form.... It took everything I had to get up the last set of: Incline BP, and CGBP. I went up 20 pounds on incline BP, and CGBP; 10 on dips!!! I need to up the weight on flat bench press!

PS: Crazy pump

Overall

B+

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Workout


Squats- 150x12; 160x12

Military Press- 82 1/2x8; 85x8

SLDL- 175x10; 170x10

Calf Raises- 200x12x12

Zercher Squat- 120x8


Time

30min?

Comments


I didn't increase squats, which sucks. Military I went up in, good gains there.
SLDL, I went up 15 pounds, great gains. Basically the same on calf raises. I'ma start doing Zercher Squats, I need another exercise in here, so Zercher is a good one to throw in there, it also helps on form. I've never really done these before, but they are fun.


Overall

C?
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5/14
Workout

Squats- 170x12; 165x12

Military Press- 90x8; 85x8

SLDL- 160x12; 180x10

Calfs- 205x12; 205x12; 205x12

Zercher Squat- 130x8


EXTREME STRETCHES!


Duration

45 minutes

Comments


I went up 10 pounds in squats, which is great! Five pound increase in military press, also in SLDL. Five pounds on calf raises, plus the real amount of sets . I also went up an un-needed 10 pounds in Zercher Squats, which I didn't have good enough form in. I did extreme stretching, in which I hope to do every workout from now on, I liked it alot. I was really focussed this whole workout, and I am still increasing in weight, which means I am putting on muscle (with a good diet).


Overall

A (I need to watch my form otherwise it would be an a+)
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5/16
Workout

Bench Press- 135x10; 130x1o SS Flys-45x12

Dips- 40+BWx10; 45+BWx10

Incline Press- 130x10; 120x10

CGBP-110x7


EXTREME STRETCH



Duration

45 minutes



Comments

I went up 5 pounds in bench. Flys, I went down in to get full reps, and focus on form, it felt good. Dips, I went up in ten pounds, along with incline press. Now on CGBP, I think I attempted to get my last rep in too fast, but thats alright, I'll get it next time. I think I like blacked out during my last set of incline press, but idk, and don't care as long as I did my set.

I did extreme stretches, and OMFG, I've never had so much pain doing the chest stretch, holy shit. It was like nothing I've ever felt before, but it was good I could feel it all in my muscles, unlike my attempted tricep stretch. Tricep stretch I didn't have down right, I started feeling pain in my elbows, so I quit right away, I was probably doing them wrong. I'll take a look at some pictures of it, and try again next week.


Overall

A

EzyRyder

5/21
Workout

Squat- 180x12; 170x12

Military Press- 95x8; 90x8

SLDL- 185x10; 185x10

Calf Raises- 210x12; 210x12; 210x12

EXTREME STRETCHES


Duration

1 Hour




Comments

Ten pounds gained in squats, five pounds in military press, five in SLDL, and five in calf raises. I cut out Zercher squats, I didn't want to go any further then an hour, and I wanted to spend time with my dad watching fights. Good workout, I was getting a headache so I had to take a quick break and get some Excedrin migraine. I'm happy with this workout, I'm progressing in weights. It didn't feel like I had the intensity in place, but hey, I'm going up in weights... I forgot to stretch until I made my whey, and poured my grape juice so I did them upstairs. I'm an uncle as of 3:50 am.



Overall

C+
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5/23
Workout


Bench Press- 140x10; 135x10 SS Flys 60x12

Dips- 50+BWx2; SAME

Incline Bench Press- 125x9; 120x5

CGBP- 110x3


Duration

Too long for a crappy workout


Comments


I don't know what was wrong with me, if I wasn't in the right mentality or what, but this workout blew. Whatever I did move up in weight, you can do the math; I don't care this was the worst workout I've had in a long time. I didn't even stretch I was so mad at myself. My diet has been almost flawless, sleeping has been a little off, but not that much. IDK, I'm mad.


Overall

F
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5/25
Workout


Deadlifts- 210x8; 225x8

Bicep Curls- 85x8; 80x8

Rows- 125x8; 135x8

Seated Curls- 85x8


EXTREME STRETCHES

Duration

40 minutes?


Comments

OMFG, this was the best workout I've ever had!!! I went up to 210 in deads, that felt real light so I tried 225 and got it! 225x8 PR baby!! Thats a 25 pound gain in two weeks (I missed last friday's workout) Curls were goog, I went up 5 pounds, which is good. Rows I went up, kinda. I had bad form, and I did the last set fast, but I completed it so I'll count it as a 5 pound increase. Seated curls I gained 2 1/2 pounds, which is decent, but it was hard as hell to lift. The intensity was insane... I downloaded a bunch of new songs, and I like lifting around 10 in the morning better then 10 at night; I'm sure this had alot to do with it.

Overall

A+

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5/28
Workout

Squats- 185x12; 175x12

Military Press- 100x8; 95x8

SLDL- 200x10; 190x10

Calf Raises- 205x12; 205x12; 205x12

EXTREME STRETCHES


Duration

1 Hour


Weekly Poundage Increases

Squats+ 5 pounds

Military Press+ 5 pounds

SLDL+ 15 Pounds

Calf Raises- 5?


Comments

Winner of the most increased exercise of this workout was definately SLDL's. Loser is calf raises. I was tired comming into this workout, I had a long eventful day. I had a tough time with squatting, it was soooo draining, but I pushed through. I'm happy with my 5 pounds increases, I could've gone up 5 on calfs, but that was my mistake, I didn't look at last week's poundage for that exercise. Good workout anyways.
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EzyRyder

Updates:

Arms- 13 3/16"
Legs- 21 3/4"
Chest- 41 1/2"
Calves- 15"
Forearms- 11 1/8"


Hmmm Chest, and Legs have gone down; Fat loss I believe? I'll get pictures up hopefully, tommorrow. Calves, holy crap 3/4" already?
__________________

Pics:



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I'll post more later ^^^ I believe thats halfway... I'm taking this week off, alot of family members in the hospial this week+ I'm going to help my Grandpa all week while my grandma is in the hospital.

EzyRyder

A little something for your earhole: I've been VERY busy lately, I haven't done a workout since the last one I posted. I'm starting up work again, and it's very hard to get back into. Hopefully, I'll be back hitting the iron soon. The good thing about work is I count it as cardio/GPP (Stacking hay).

powerman2000

hey bro, I have a suggestion for ya concerning your nutrition plan.

It's your pre and post workout nutrition to be more specific.

Fructose can only be stored in the liver and not directly into muscle cells. I don't see you getting some good carbs close enough to your workout and drinking grape juice pwo will only give you a lot of fructose sugar. You'd be better off drinking a dextrose recovery drink or even one with maltodextrin would work well too. Or, a combo of the two. Nothing wrong with having some fructose in our diets, I just don't think that it's best for pre and pwo nutrition. I actually use Gatorade some of the time. 16oz will give you 28 grams of easily digestable sugar that will feed your drained muscle cells directly.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

EzyRyder

Okay, thanks. I always read Khan giving advice in his help thread saying dark grape juice pwo is best, so thats what I did. What carbs to you reccomend pre workout?

powerman2000

Khan must only be thinking of the insulin response that the grape juice will provide without considering it's inability to be fed right into muscle cells after digestion.

Pre-workout carbs can be whatever you like. Rice, Oats, breads, Maltodextrin powder, even a small amount of pasta. These are all good choices.

Some grains that I really like a lot are Quinoa and Amaranth. The main thing is that your last carb intake shouldn't be 2 hours before your workout and consist of only fruits.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

EzyRyder

Thanks alot man, I appreciate it.

Vario

grape sugar is glucose, which is the same as dextrose.


Just watch your overall carb intake and try and up the amount of solid protein you are eating.

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165-181 Class
Current - (Season Goal)
Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)