Flowsybaby

Purdue dominated Akron.

Yardicus

9/11 Back/Abs

1-arm DB rows: 40x15, 50x12, 75x12, 110x7R, 5L(PR!)

18" DL: 245x5, 345x5, 415x1, 315x5

str8 arm lat pushdowns: 90x15, 110x15, 130x8, 110x15

wide-grip lat pulldowns: 80x12, 80x10, 90x10, 70x15

cable shrugs: 150x15, 180x15, STACK(200) x 15, STACK x 20

Machine hammer Shrugs: 380x10, 425x8, 225x35

kneeling rope crunches: 90x25, 110x20, 120x15, 130x15

NOTES:
-1-arm rows felt strong today, good stuff!
-18's sucked, weak
-str8 arm pushdowns are always quality on the lats
-pulldowns actually felt good today wide, weird, esp. lighter with very strict form
-cable shrugs something i started doing lately here and there, i like the form and burn i can get on these
-hammer shrugs are my typical trap exercise
-rope crunches good ab burn

Overall Grade: A-

Current Weight: 245

Yardicus

NOTE:
-9/9, 9/10 nutriton N/A...however both days were very low calroie intake(<2000) due to outside circumstances such as sleep and work and being busy in general

9/11:

CALORIES: 2318

Fat(sat): 98.5(28) 38%
Carbs(sug): 208(64) 36%
Protein: 150 26%

water: 80oz


9/12

CALORIES:2724

Fat(sat): 126(37) 42%
Carbs(sug): 125(30) 18%
Protein: 255 38%
-final 2% from alcohol from 1 beer at the Cubs game

water: 136oz

Yardicus

9/13 Biceps/Obliques

Side Bends(holding plates): 10 x 15, 20x12, 33x12, 45x10

barbell curls: 45x15, 65x12, 75x12, 85x10, 115x2, 135x1(PR)

barbell preacher: 45x15, 65x12, 75x12

NOTES:
-worked out at a friends basement between classes
-side bends felt good...yes he has 33lb plates lol
-barbell curls i dont do often and never liked alot, so 135 was a first for me
-preachers was using a full barbell, first time doing that...this and most of the regular curls were lighter sets to just go after a good solid pump

Overall Grade: B+


9/13 NUTRITION

CALORIES: 2676

Fat(sat): 112(26) 37%
Carbs(sug): 171(44) 26%
Protein: 246 37%


water: 105oz

Yardicus

9/15 Cardio

walk: x 0.5 mile

jog: x 0.75 mile

walk: x 0.5 mile

SPRINTS

Basketball Court: x 10

Footwork/agility/sprints

Yardie Suicides x 1 *see explanation below*

NOTES:
-nice cool day
-jog hurt...obliques sore!
-sprints felt good, baseline to baseline...rest time just the walk back to other baseline..gonna start doin more sprintwork..liked this!
-yardie suicides were fun too...these help my goal of becoming overall more athletic

EXPLANATION OF YARDIE SUICIDES:
*note all continuous motion*
-start at basketball court baseline, along sideline
-sprint to foul line
-shift into backpedal sprint to baseline
-sprint to midcourt
-side shuffle across mid court(feet never crossing)
-pivot spin, sprint to baseline
-suicide touch, sprint to opposite foul line at sidelines
-crab step across court(not sure what they are called...basically where you go sideways, spinning the hips so that left foot goes over, then behind, etc)
-pivot spin, sprint to baseline
-suicide touch, sprint full length of court

Overall Grade: B+

Yardicus

NEW WORKOUT PLAN OF ATTACK!

not only is my goal bodybuilding, but moreso to become kinda like a linebacker/MMA.... where they are big but ripped....very strong, but also very fast, and extremely athletic. kinda like from watchin Brock lesnar/the rock's training montage's leading up to summerslam in 02 i think....anyway, thats my goals...get cut to <10% BF, with abs...keep size and increase strength, and become alot more athletic. not only for bb'ing and wanting to do a show next year, but also for being a police officer for work.

I worked with UnlimitedSteel(from bb.com) closely on this program, and I think together(mostly him) we put together a winner for me. i needed more structure as to when, so im considering this like being on a team. practice dates and times are set, and they WILL be done every week(note, weather may affect sprint work...hazard of living in Indiana...eventually snow/ice, but for now thunderstorms/heavy rain..not lately though)


I will follow this plan for 4 weeks from the week of 9/19 thru the week of 10/10. Around 10/14 I will reevaluate and change as needed. With my diet in alot better order, and supplements back as a part of my routine, and with this program, I expect to visibly see VERY noticeable results by 10/15. this is going from 4 day split to 3, with a switch from low intensity cardio to high intensity. *I will still do low-intensity walks as needed/wanted*

week 1 is the same setup as every week will be, only changes will be added reps/set, etc

WEEK 1:

MONDAY:
AM->SPRINT WORK:
11 basketball court sprints. full recovery.
PM->Back, Biceps, Traps, Abs

WED:
AM->SPRINT WORK/AGILITY WORK:
2 "Yardie suicides"(see 9/15 workout) 75% recovery, agility drills(probably 8's)
PM->Chest, Triceps, Delts, forearms

FRI:
AM->SPRINT WORK:
8 20M hill sprints, walk back recovery
PM->Legs, Abs, Obliques, Traps

Master Of Puppets

US is the man to go to for that stuff. Sounds like you're gonna do well.

MOP

__________________
Trautman: How will you live, John?
Rambo: Day by day.

-Rambo: First Blood Part II

DarkFalcon

Good luck with the new program bro. :bigthumbu

Yardicus

9/19 Workout 1: Sprintwork

Full Recovery Sprints: Basketball Court x 8

NOTES:
-day 1 of new program!!!!
-decided to back off to 8 since quads were still a bit sore, to make sure I can get through 3 sprint sessions a week...start slow
-walk there and back equals a total of ~.5 mile as well
-not gonna list stretches/warmups
-felt good....felt quicker than last time since i hadnt just done other cardio...i like full recovery work
-basketball court = 31.3 yards..did 8 sprints as to have a total of 250 yards sprint work today. next week will bump it up to 9.
-back/biceps later

Overall Grade: C

Yardicus

9/20 Pull

1-arm DB row: 40x15, 65x12, 85x8

wide-grip lat pulldowns: 70x12, 90x10, 100x8

GIANT SET:
Cable Curls: 70x15, 90x12, 110x10
giant setted with:
Cable Shrugs: 180x20, 200x15, 200x20
giant setted with:
Cable Ab Crunches: 90x15, 110x15, 130x15

Incline DB Curl: 25x6

Alt DB curl: 30x6

DB Hammer curl: 40x8



Exercise Bike: x 3 miles


NOTES:
-did this today instead of yesterday dueto time constraints
-db rows were so so
-pulldowns felt REAL good today!
-giant sets is a set of 3..superset = 2 together, giant set =3...these were a KILLER!!!!
-got to curls and was gassed...did 3 dif exercises 1 set each for variety
-bike built a huge sweat

Overall Grade: B

Workout Time: 18 sets in 21 minutes

Current Weight: 242.5

Yardicus

9/19

CALORIES: 1669

Fat(Sat): 75.5(25.5) 41%

Carb(sug): 30(5) 7%

Protein: 215 52%

water: 86oz

supplements: amino acids, ephedrine




9/20

CALORIES: 2289

Fat(sat): 101(27) 40%

Carb(sug): 97(45) 17%

Protein: 231 43%

water: 102oz

supplements: amino acids, ephedrine

Yardicus

9/21 Workout 1: Sprint & Agility

SPRINT WORK

Yardie Suicides: x 2

AGILITY WORK

8's: x 3

NOTES:
-yardie suicides were described when i explained my new routine if you forgot go back about a week
-8's are something steel taught me as well..basically:
-imagine the shape of an "8"...start at the upper left..sprint at the bottom right, continue sprinting around the bottom curve and up to the top right...backpedal to the bottom right...sprint to the top left
-85 and sunny out...SWEATY!!!!
-quads tight
-felt a bit quicker today, but quads tightened quickly, stretched between sets

Overall Grade: C+

Yardicus

9/21 Workout 2: Chest, Triceps, Calves

DB Bench: 30x15, 55x12, 75x8, 65x10

Iso-wide incline(per side): 55x12, 70x8, 75x7, 50x10 BURNED!!!

Donkey calf raises: 320x30, stack(400)x20

cable crossovers: 22.5x15, 27.5x12, 30x10, 32.5x9

tate press: 30x12, 40x10

standing cambered french press: 45x15, 55x15, 75x12

1-arm rev grip cable pushdowns: 30x15, 40x15, 30x18


Exercise Bike: x 5.75 miles

NOTES:
-db bench felt good once it going going, but weak off the start
-iso-wide incline couldnt get comfortable
-donkey calf solid
-crossovers huge burn again
-tate press so so, hadnt done in awhile
-french press forgot how much I liked these!!!!
-rev pushdowns good burn as usual
-bike had me pouring sweat

Overall Grade: B-

Workout Time: 22 sets in 45 min

Yardicus

9/21 Nutrition

CALORIES: 2161

Fat(sat): 105(23) 44%

Carbs(sug): 72(19) 13%

Protein: 232 43%

WATER: 160oz or 1.25 gallons

supplements: amino acids, endothil-CR



CARB UP TOMORROW! W00T!!!

DarkFalcon

Any weight change Yardie?

Yardicus

back down to 242.5

BigZeke

Are you still doing the shortened rest periods BPP? I really liked that idea and I'm using that now. Thanks

__________________
Eat like a horse.
Lift like a demon.
Sleep like the dead.

Only cheat on girls, never on your workouts

My Workout Journal

"I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

Yardicus

yeah, every workout

DarkFalcon