Bench Press:
Bar/20
135/12
185/10
225/5
275/5 sets of 2
Incline DB Press:
65/30
75/25
85/15
105/10
Dips and Flyes: 2 sets apiece
Everything about bench was off today. I may have to switch my times around so I can bench out of the power rack instead of one of the normal benches available. I'm going to see whats available at East Campus, but possibly not much their either.
Thursday, September 12, 2013
Tuesday, September 10, 2013
Squats
Squat:
Bar/15
135/10
135/5
185/5
225/3
275/2
315/1
405/2
Pause Squats:
225/5,5
245/5
Leg curls:
80/20
110/13
140/10
155/10
Leg Press for three sets to finish it out. Getting stronger and getting my reps up. Thats the goal.
Bar/15
135/10
135/5
185/5
225/3
275/2
315/1
405/2
Pause Squats:
225/5,5
245/5
Leg curls:
80/20
110/13
140/10
155/10
Leg Press for three sets to finish it out. Getting stronger and getting my reps up. Thats the goal.
Saturday, September 7, 2013
Back Training: Back to Deadlifting, a Low Budget Students Diet, and Get Rid of Bullshit
Deads: (beltless)
135/15
185/10
225/5
285/5
315/3
405/1
480/2
Seated rows:
130/10
180/12
210/12
250/10
Bent Rows:
135/14
225/10
315/8
Pulldowns:
3 sets
Felt good to get some weight in my hands for some pulling and heavy lat work. Really working on getting stronger without a belt. Added in some type of ab work a couple times a week.
On the nutrition front, my main sources of food right now is ground beef (85-93% lean depending on what I can afford), turkey, chicken and sweet potato, white potato, protein powder and oatmeal. I eat around five times a day and strive to get in my protein at 8-10 oz and the five times I eat, I include protein powder as a meal (I combine it with Oatmeal and shake that bitch up.) Fats come from coconut oil, peanut butter, fat in the meats I eat and almonds. Staying more consistent with my nutrition has been paying off. My weakness is still Chipotle and Dicky's BBQ (specifically) the brisket
Supplements being used right now:
Mutant protein powder (Shout out to Gabe Moen on this one with the Husker Power hookup!)
Glycofuse
Aminos (various brands)
Simple stack. My pre-workout? Coffee.
I've learned something that is really helping now. When I was at a standstill during my prep, the biggest thing I did was to break down what I really needed and what I really didn't need to put the package together that I wanted. I still needed barbells and dumbbells, so that became the brunt of my workout. I didn't need a pre-workout drink that cost 30 plus dollars when I had a Starbucks card. There is more, but most of you get the point. I took what I needed and discarded the rest.
Me and Paul Carter (author over at Lift-Run-Bang) were talking on Facebook about how people don't really need as much as they think in terms of lifting. You can translate this to life as well. We don't need half the bull that bogs us down. Find out what you don't need and get rid of it.
Enough of me lecturing.........football is on.
135/15
185/10
225/5
285/5
315/3
405/1
480/2
Seated rows:
130/10
180/12
210/12
250/10
Bent Rows:
135/14
225/10
315/8
Pulldowns:
3 sets
Felt good to get some weight in my hands for some pulling and heavy lat work. Really working on getting stronger without a belt. Added in some type of ab work a couple times a week.
On the nutrition front, my main sources of food right now is ground beef (85-93% lean depending on what I can afford), turkey, chicken and sweet potato, white potato, protein powder and oatmeal. I eat around five times a day and strive to get in my protein at 8-10 oz and the five times I eat, I include protein powder as a meal (I combine it with Oatmeal and shake that bitch up.) Fats come from coconut oil, peanut butter, fat in the meats I eat and almonds. Staying more consistent with my nutrition has been paying off. My weakness is still Chipotle and Dicky's BBQ (specifically) the brisket
Supplements being used right now:
Mutant protein powder (Shout out to Gabe Moen on this one with the Husker Power hookup!)
Glycofuse
Aminos (various brands)
Simple stack. My pre-workout? Coffee.
I've learned something that is really helping now. When I was at a standstill during my prep, the biggest thing I did was to break down what I really needed and what I really didn't need to put the package together that I wanted. I still needed barbells and dumbbells, so that became the brunt of my workout. I didn't need a pre-workout drink that cost 30 plus dollars when I had a Starbucks card. There is more, but most of you get the point. I took what I needed and discarded the rest.
Me and Paul Carter (author over at Lift-Run-Bang) were talking on Facebook about how people don't really need as much as they think in terms of lifting. You can translate this to life as well. We don't need half the bull that bogs us down. Find out what you don't need and get rid of it.
Enough of me lecturing.........football is on.
Friday, September 6, 2013
Chest training and stuff
Bench:
135/10
185/6
225/5
275/2
315/3 sets of 2
Incline Press:
135/15
225/6
245/6 (+2rp, +1rp)*
Machine Press:
2 sets
Flyes:
2 sets
Lowering the volume a little and using more techniques like rest pause and negatives to jack the volume up. The volume has been up for awhile so bringing it down a bit may yield some good gains.
Now off to do a video assignment.
135/10
185/6
225/5
275/2
315/3 sets of 2
Incline Press:
135/15
225/6
245/6 (+2rp, +1rp)*
Machine Press:
2 sets
Flyes:
2 sets
Lowering the volume a little and using more techniques like rest pause and negatives to jack the volume up. The volume has been up for awhile so bringing it down a bit may yield some good gains.
Now off to do a video assignment.
Tuesday, September 3, 2013
Training and a Look Back at Pittsburgh
Monday:
Squats:
Bar/15
135/7
185/3
225/2
285/1
325/8x3
Hack Squat:
1pl/10
2pl/7,8
Leg curl:
95/8
125/10
155/9,6+2rp (rest pause)
RDL's:
135/10
225/8,8
Leg extension:
Enough to make my legs look like Kai Greene's
This workout was brutal. It was an "explosive" day and it was tough. But thats a good thing. I'm going to have to go back to low bar squatting for my heavy and explosive days and high bar for my rep days.
Pittsburgh Musings:
First off, "the 'burgh" is my second favorite city behind Chicago. But dear God.........just two lanes on your expressway?! C'mon man!!
The IFBB North American's was a great show and Gary Udit is a great promoter. Everything ran pretty smooth with so many competitors. The over 40 class always impresses me with their condition and dedication to the sport. Guy like Rob Kreider, Monty Mabry and Ryan Celli getting things done up there. Kevin Jordan, Dusty Hanshaw, Akim Williams, Brad Davis, Julius Page and Alejandro Cambronero were all impressive. They all looked better by the night show as well. I know Kevin is moving forward to Nationals, so I'm sure he'll correct his mistakes which were really just last minute things. He'll be one of the hardest guys in the heavy's I think.
Olympia Talk:
This Olympia will be one of the most hotly contested of all time. Reason for that is because there are more questions than answers. Whats Ramy going to do post NY Pro on the biggest stage in bodybuilding. Will Phil Heath pull off a commanding win or will Jay thwart his plans to repeat? Where will Dexter Jackson land. Will Shawn Rhoden and Kai Greene upset the apple cart? I'll keep my opinions to myself for right now, but it's going to be very exciting.
Exciting fall start for bodybuilding with the North Americans! Lets see what the Olympia, Nationals, Arnold Classic Spain and the new show in China hold!
Squats:
Bar/15
135/7
185/3
225/2
285/1
325/8x3
Hack Squat:
1pl/10
2pl/7,8
Leg curl:
95/8
125/10
155/9,6+2rp (rest pause)
RDL's:
135/10
225/8,8
Leg extension:
Enough to make my legs look like Kai Greene's
This workout was brutal. It was an "explosive" day and it was tough. But thats a good thing. I'm going to have to go back to low bar squatting for my heavy and explosive days and high bar for my rep days.
Pittsburgh Musings:
First off, "the 'burgh" is my second favorite city behind Chicago. But dear God.........just two lanes on your expressway?! C'mon man!!
The IFBB North American's was a great show and Gary Udit is a great promoter. Everything ran pretty smooth with so many competitors. The over 40 class always impresses me with their condition and dedication to the sport. Guy like Rob Kreider, Monty Mabry and Ryan Celli getting things done up there. Kevin Jordan, Dusty Hanshaw, Akim Williams, Brad Davis, Julius Page and Alejandro Cambronero were all impressive. They all looked better by the night show as well. I know Kevin is moving forward to Nationals, so I'm sure he'll correct his mistakes which were really just last minute things. He'll be one of the hardest guys in the heavy's I think.
Olympia Talk:
This Olympia will be one of the most hotly contested of all time. Reason for that is because there are more questions than answers. Whats Ramy going to do post NY Pro on the biggest stage in bodybuilding. Will Phil Heath pull off a commanding win or will Jay thwart his plans to repeat? Where will Dexter Jackson land. Will Shawn Rhoden and Kai Greene upset the apple cart? I'll keep my opinions to myself for right now, but it's going to be very exciting.
Exciting fall start for bodybuilding with the North Americans! Lets see what the Olympia, Nationals, Arnold Classic Spain and the new show in China hold!
Wednesday, August 28, 2013
Benching in the Rec, or also known as "Training with the bro dudes and functional training yahoos.
Bench:
Bar/20
135/12
185/5
225/5
255/8
Incline DB:
3 sets
Flyes:
2 sets
Still did a decent amount of reps on the two assistance exercises. Working hard on the main movements and getting blood in with the assistance work. Lots of new and old faces around (more new), so you can imagine the cluster thats going on right now.
Legs are still tender from squats on Monday. I had a back day yesterday, but it was more to move a little bit of weight and get some blood in. 60-70% intensity for sure. Not frustrated about it because I know my next block of training will be a doozy. I had to cram a weeks worth of training into a three days because of work for the North Americans, but once I get back, no more travel. It's on!
Speaking of North Americans, I think this will be a very contested show where no one will be out of shape (I hope). I kept up with quite a few people during their prep and everyone seems to be on point. But like I've said before, Instagram don't win shows. So we'll see.
And as I type this......my journey to Pitt is already messed up.........at least I ain't in Syria.
Bar/20
135/12
185/5
225/5
255/8
Incline DB:
3 sets
Flyes:
2 sets
Still did a decent amount of reps on the two assistance exercises. Working hard on the main movements and getting blood in with the assistance work. Lots of new and old faces around (more new), so you can imagine the cluster thats going on right now.
Legs are still tender from squats on Monday. I had a back day yesterday, but it was more to move a little bit of weight and get some blood in. 60-70% intensity for sure. Not frustrated about it because I know my next block of training will be a doozy. I had to cram a weeks worth of training into a three days because of work for the North Americans, but once I get back, no more travel. It's on!
Speaking of North Americans, I think this will be a very contested show where no one will be out of shape (I hope). I kept up with quite a few people during their prep and everyone seems to be on point. But like I've said before, Instagram don't win shows. So we'll see.
And as I type this......my journey to Pitt is already messed up.........at least I ain't in Syria.
Tuesday, August 27, 2013
Squatastic action
Squats:
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
Bar/10
135/10
185/5
225/3
285/3
315/1
365/1
405/5 sets of 2
Leg Curls:
80/12
125/12,8
140/6
Leg Press: 4pl/20,20,16
Trained in a crowded rec last night and had a pretty good one. First time I've had some halfway decent weight on my back. I could tell in my form too as I was a bit shaky, but repetition is the mother of skill. So it's going to come as long as I'm consistent.
North Americans this weekend. I'm going to go out on a limb and say the quality of competitors will be above what was seen at the USA's. I've been watching the progress of Dusty Hanshaw, Kevin Jordan and Kevin Tomasini, Akim Williams, Rob Krieder and newcomer named Lukas Duncan. Pretty big boys and will be ready to do battle. This will be a conditioning contest. I can almost guarantee it.
Thats it for now.
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