Vario's training log - Page 5

Vario · 08-19-2007, 11:03 PM

Sunday: Cardio
45 mins exercise bike ~150-190 bpm

pretty intense i guess, I didnt feel particularly tired. just felt like burning 500+ or so calories since I didnt do anything at all today.
averaged about 160, and managed to sprint up to 190 which didnt feel hard, but the bike was shaking and shit so I didnt want to break it, this was like 150 rpm too.

Vario · 08-20-2007, 10:08 PM

Monday: Chest
Dumbbell Bench 90'sx7 90x6 90x6 hard
Incline DB 60'sx10 60x10 60x10 60x10 easy
Elbows Out Tate Press 40'sx10 40x10 40x10
Flat DB Fly 40'sx10 40x10 40x10
Dips BWx12 BWx12
Dumbbell Shrugs 90'sx12 90x12 90x12
Decline Situp Twist BWx30 25x30

amazing how ephedrine/caffiene drys you out. lose about 3 lbs of water every time i use it, especially after the 45 minute cardio yesterday., this workout wasnt the greatest but wasnt terrible either. still gonna keep doing cardio to keep waist under 34.

Vario · 08-21-2007, 09:02 PM

Tuesday: Legs
Leg Extension 110x20 110x20 110x20
Leg Press 540x12 630x12 720x12 360x25
High Bar Olympic Squat 135x30
Leg Curl 25x10 25x10 25x10
DB Stiff Leg Deadlift 80x12 80x12 80x12
15 minutes stationary bike @ 70%, 130-150 hpbm

2 labrada charge caps (75 mg caffiene and a buncha other shit per cap), 1 small cup of coffee, and 25 mg ephedrine at breakfast, then the same 2 caps, coffee, 25 mg ephed pre workout. felt pretty hypoglycemic by the time I did the biking but otherwise feel good.

had a banana pre workout for carbs and then a banana and a whey shake after. seems like enough cals, given a large lunch, but time will tell.

**bigDman** · 08-21-2007, 10:03 PM

nice pr on the leg press

Vario · 08-23-2007, 10:54 PM

Thursday: Back
Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8
Dumbbell Row 105x10 105x10 105x8
Horizontal HammerStrength Row 90x10 90x10 90x10
Lat Pulldown 200x15 200x15 200x15
Behind neck pulldown 150x18 150x18
15 minutes stationary bike @ 70%, 110-130 hpbm

weigh about 175, lots of wrist tendonitis and I took this workout a lot easier than usual. Lost about an inch on the waist over the past week.

Vario · 08-25-2007, 12:15 AM

skipped arms and shoulders b/c I just moved back to college today.

Jogged about 30 mins.

Vario · 08-27-2007, 11:25 PM

Monday: Chest
Dumbbell Bench 85x12 85x10 85x8
30* Incline DB 60x8 60x8 60x8 60x8
Elbows Out Tate Press 40x8 40x8 40x8
Flat DB Fly 40x12 40x12 40x12
Dips BWx15 BWx12 BWx7
Preacher Dumbbell Curl 37.5x12 37.5x12
Hammer Curl 30x10 30x10 30x10

pretty decent, easy, took like 45 mins or less.

Vario · 08-28-2007, 11:22 PM

Tuesday: Legs
Squat 135x8 225x5 255x5 275x5 285x2
Leg Extension #7x15 #7x15 #7x15
DB Stiff Leg Deadlift 85x10

ripped my boxers on the first set of squats, rest of workout was downhill from there. Wore a belt on the 255+ weights.

I weigh about 174 now, the weight is shredding off of me, I stopped taking ephedrine and Im not dosing a ton of caffiene anymore either. I guess walking 2 miles a day and not eating as frequently (college) will do it. Good news is strength is still the same. I also havent taken creatine powder in over 3 weeks.

Vario · 08-31-2007, 03:27 AM

wednesday: swam a 1/4 mile

Thursday: Back
Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8
Dumbbell Row 100x8 100x8 100x8 couldn’t grip this, no chalk or straps today
Wide Lat Pulldown 165x8 165x8 165x8 see above, also psu has different weights, I normally do 185 on psu machines
Horizontal cable Row 165x8 165x8 165x8
Behind Neck Wide Pulldown 105x15 105x15
Decline Situp BWx40, twisting 70x10 70x10

sort of went after a club meeting so i didnt have all my gear with me.

I weigh about 173, fully carbed. Im losing about 1 lb a day, I was 182 about 1.5 weeks ago I think.

Vario · 09-01-2007, 02:23 AM

Friday: Arms
Close Grip Bench Press 135x5 185x3 180x3 180x3 180x3 180x3
Bradford Press 95x8 95x8 95x8
Dumbbell Side Lateral 22.5x10 22.5x10 22.5x10
Dumbbell Rear Lateral 15x12 15x12 15x12
Tricep Pushdown 150x10 150x10
Reverse Tricep Pushdown 110x15 110x15
Preacher DB Curl 40x10 40x10 40x10 40x10 non stop, alternating.
Hammer Curl 27.5x10 27.5x10

good workout.

**bigDman** · 09-01-2007, 03:47 PM

strong shoulder work

Vario · 09-04-2007, 12:47 AM

thanks.

Monday: Chest
Dumbbell Bench 90x8 90x8 90x6 pr
30* Incline DB 50x20 50x15 50x15
Elbows Out Tate Press 40x10 40x10 40x10
Flat DB Fly 40x12 40x12 40x12
Dips BWx20 BWx15
Dumbbell Shrug 60x40 60x40

benching more than my weight now on dumbbells, cuz I weigh about 172 now. Pr's and losing bodyfat. Hooray.

**haiz69** · 09-04-2007, 01:02 AM

Solid stuff. I see the bradford presses in there. I LOVE them.

BigWeighter · 09-04-2007, 02:04 AM

wow strong DB bench. just wondering how much u BB bench, cuz i do 80'sx8 on DB's and 205x6 on BB.

Vario · 09-04-2007, 04:00 AM

my barbell aint too great, so Im avoiding it lol. probably about 225-235ish 1rm, idk.

Vario · 09-05-2007, 05:07 PM

Tuesday: skipped my leg workout
started yohimbine + caffiene cycle. Im down to about 171, fastest cut ever. Great stuff.

Caffiene Im getting from "charge", which has pyruvate, l-tyrosine, carnitine, grean tea, caffiene anhydrous, b5.

Also walking like 4 miles a day for class.

Vario · 09-07-2007, 02:13 AM

Thursday: Back
Pullups - Hammer Chins - Curl Chins BWx9 BWx9 BWx9
Dumbbell Row 110x8 110x8 110x8
Wide Lat Pulldown 180x10 180x8 180x6
Horizontal cable Row 165x8 165x8 165x8
Behind Neck Wide Pulldown 105x15 105x15

strength up, bodyweight down.

Vario · 09-07-2007, 10:58 PM

Friday: Arms
Close Grip Bench Press 135x14 135x12 135x8
Bradford Press 95x10 95x10 95x10
Dumbbell Side Lateral 22.5x10 22.5x10 22.5x10
Dumbbell Rear Lateral 15x12 15x12
Tricep Pushdown 150x10 150x10 150x10
Reverse Tricep Pushdown 110x12 110x12 80x10 slow
Preacher DB Curl 40x10 40x10 40x10 40x10 non stop, alternating.
Hammer Curl 25x10 25x8

big pump, but insane vascularity

**DJSTARER** · 09-07-2007, 11:23 PM

swole

08-19-2007, 11:03 PM	#121
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Sunday: Cardio 45 mins exercise bike ~150-190 bpm pretty intense i guess, I didnt feel particularly tired. just felt like burning 500+ or so calories since I didnt do anything at all today. averaged about 160, and managed to sprint up to 190 which didnt feel hard, but the bike was shaking and shit so I didnt want to break it, this was like 150 rpm too. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-20-2007, 10:08 PM	#122
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Chest Dumbbell Bench 90'sx7 90x6 90x6 hard Incline DB 60'sx10 60x10 60x10 60x10 easy Elbows Out Tate Press 40'sx10 40x10 40x10 Flat DB Fly 40'sx10 40x10 40x10 Dips BWx12 BWx12 Dumbbell Shrugs 90'sx12 90x12 90x12 Decline Situp Twist BWx30 25x30 amazing how ephedrine/caffiene drys you out. lose about 3 lbs of water every time i use it, especially after the 45 minute cardio yesterday., this workout wasnt the greatest but wasnt terrible either. still gonna keep doing cardio to keep waist under 34. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-21-2007, 09:02 PM	#123
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: Legs Leg Extension 110x20 110x20 110x20 Leg Press 540x12 630x12 720x12 360x25 High Bar Olympic Squat 135x30 Leg Curl 25x10 25x10 25x10 DB Stiff Leg Deadlift 80x12 80x12 80x12 15 minutes stationary bike @ 70%, 130-150 hpbm 2 labrada charge caps (75 mg caffiene and a buncha other shit per cap), 1 small cup of coffee, and 25 mg ephedrine at breakfast, then the same 2 caps, coffee, 25 mg ephed pre workout. felt pretty hypoglycemic by the time I did the biking but otherwise feel good. had a banana pre workout for carbs and then a banana and a whey shake after. seems like enough cals, given a large lunch, but time will tell. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-23-2007, 10:54 PM	#125
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Thursday: Back Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8 Dumbbell Row 105x10 105x10 105x8 Horizontal HammerStrength Row 90x10 90x10 90x10 Lat Pulldown 200x15 200x15 200x15 Behind neck pulldown 150x18 150x18 15 minutes stationary bike @ 70%, 110-130 hpbm weigh about 175, lots of wrist tendonitis and I took this workout a lot easier than usual. Lost about an inch on the waist over the past week. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-25-2007, 12:15 AM	#126
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log skipped arms and shoulders b/c I just moved back to college today. Jogged about 30 mins. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-27-2007, 11:25 PM	#127
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Monday: Chest Dumbbell Bench 85x12 85x10 85x8 30* Incline DB 60x8 60x8 60x8 60x8 Elbows Out Tate Press 40x8 40x8 40x8 Flat DB Fly 40x12 40x12 40x12 Dips BWx15 BWx12 BWx7 Preacher Dumbbell Curl 37.5x12 37.5x12 Hammer Curl 30x10 30x10 30x10 pretty decent, easy, took like 45 mins or less. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-28-2007, 11:22 PM	#128
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: Legs Squat 135x8 225x5 255x5 275x5 285x2 Leg Extension #7x15 #7x15 #7x15 DB Stiff Leg Deadlift 85x10 ripped my boxers on the first set of squats, rest of workout was downhill from there. Wore a belt on the 255+ weights. I weigh about 174 now, the weight is shredding off of me, I stopped taking ephedrine and Im not dosing a ton of caffiene anymore either. I guess walking 2 miles a day and not eating as frequently (college) will do it. Good news is strength is still the same. I also havent taken creatine powder in over 3 weeks. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-31-2007, 03:27 AM	#129
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log wednesday: swam a 1/4 mile Thursday: Back Pullups - Hammer Chins - Curl Chins BWx8 BWx8 BWx8 Dumbbell Row 100x8 100x8 100x8 couldn’t grip this, no chalk or straps today Wide Lat Pulldown 165x8 165x8 165x8 see above, also psu has different weights, I normally do 185 on psu machines Horizontal cable Row 165x8 165x8 165x8 Behind Neck Wide Pulldown 105x15 105x15 Decline Situp BWx40, twisting 70x10 70x10 sort of went after a club meeting so i didnt have all my gear with me. I weigh about 173, fully carbed. Im losing about 1 lb a day, I was 182 about 1.5 weeks ago I think. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-01-2007, 02:23 AM	#130
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: Arms Close Grip Bench Press 135x5 185x3 180x3 180x3 180x3 180x3 Bradford Press 95x8 95x8 95x8 Dumbbell Side Lateral 22.5x10 22.5x10 22.5x10 Dumbbell Rear Lateral 15x12 15x12 15x12 Tricep Pushdown 150x10 150x10 Reverse Tricep Pushdown 110x15 110x15 Preacher DB Curl 40x10 40x10 40x10 40x10 non stop, alternating. Hammer Curl 27.5x10 27.5x10 good workout. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-04-2007, 12:47 AM	#132
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log thanks. Monday: Chest Dumbbell Bench 90x8 90x8 90x6 pr 30* Incline DB 50x20 50x15 50x15 Elbows Out Tate Press 40x10 40x10 40x10 Flat DB Fly 40x12 40x12 40x12 Dips BWx20 BWx15 Dumbbell Shrug 60x40 60x40 benching more than my weight now on dumbbells, cuz I weigh about 172 now. Pr's and losing bodyfat. Hooray. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-04-2007, 01:02 AM	#133
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 26	Re: Vario's training log Solid stuff. I see the bradford presses in there. I LOVE them. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

09-04-2007, 02:04 AM	#134
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 58	Re: Vario's training log wow strong DB bench. just wondering how much u BB bench, cuz i do 80'sx8 on DB's and 205x6 on BB.

09-04-2007, 04:00 AM	#135
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log my barbell aint too great, so Im avoiding it lol. probably about 225-235ish 1rm, idk. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-05-2007, 05:07 PM	#136
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Tuesday: skipped my leg workout started yohimbine + caffiene cycle. Im down to about 171, fastest cut ever. Great stuff. Caffiene Im getting from "charge", which has pyruvate, l-tyrosine, carnitine, grean tea, caffiene anhydrous, b5. Also walking like 4 miles a day for class. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-07-2007, 02:13 AM	#137
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Thursday: Back Pullups - Hammer Chins - Curl Chins BWx9 BWx9 BWx9 Dumbbell Row 110x8 110x8 110x8 Wide Lat Pulldown 180x10 180x8 180x6 Horizontal cable Row 165x8 165x8 165x8 Behind Neck Wide Pulldown 105x15 105x15 strength up, bodyweight down. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

09-07-2007, 11:23 PM	#139
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,165 Recipes: 0 Rep Power: 116	Re: Vario's training log swole __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The

09-07-2007, 10:58 PM	#138
Vario Pro Stature Join Date: Mar 2006 Posts: 289 Recipes: 1 Rep Power: 12	Re: Vario's training log Friday: Arms Close Grip Bench Press 135x14 135x12 135x8 Bradford Press 95x10 95x10 95x10 Dumbbell Side Lateral 22.5x10 22.5x10 22.5x10 Dumbbell Rear Lateral 15x12 15x12 Tricep Pushdown 150x10 150x10 150x10 Reverse Tricep Pushdown 110x12 110x12 80x10 slow Preacher DB Curl 40x10 40x10 40x10 40x10 non stop, alternating. Hammer Curl 25x10 25x8 big pump, but insane vascularity __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)