NATURALLY INTENSE with healthybodies and AST Sports Science
Courtesy of Jeff Alberts and www.3DMUSCLEJOURNEY.com
After 4 years straight of bodybuilding competition, I am heading into my first extended off season since 2005. They have been a very productive 4 years as I won 3 overall titles, 2 Pro Cards and a top 5 in the WNBF pro ranks. More importantly though, I have been blessed with close relationships with God and many fellow bodybuilders accross the country.
Many of them were kind enough to be there for my recent debut in powerlifting where I won my class.
None the less, 4 years of on again, off again dieting is not the best way to maximize muscle gains so that is why I am looking forward to BIG GAINS in 2010 and 2011. A new passion, a new approach, and tons of new support will make this off season 10x more productive than the one I had in 2005. Tentatively the plan is to do one of the two upcoming WNBF Pro Shows on the west coast in 2011 and then the Worlds in NYC.
Supplements
I am so honored and proud to be sponsored by the best supplement company AST Sports Science. My staple supplements are VP2 Whey Protien Isolate, Anabolic Rush, BCAA 4500, Micronized Creatine Monohydrate, GL3, Dymetadrine Extreme and GABA. I am limited to a certain allotment of supplements each month so when I can afford to, I take CLA and MYO-D as well.
Nutrition
I eat what I want, as long as I do not exceed my macronutrient ratio by the time I go to bed. In the offseason, I rely heavily on fruits, grains and rice for my carb intake for thier high carb content. Every so often though, I get a poptart or two for a treat. Half of my daily protein intake is from VP2, and nearly all of my fat intake is from nut butters, eggs, and cheese.
Protein - 250g
Carbohydrate - 400g
Fat/Lipids - 70g
Here is one of my favorite recipes.
Pumpkin Cake topped with (not pictured) Greek Yogurt
1c pumpkin
.5c oatmeal
1tsp Baking Powder
1 egg
3 egg whites
splenda
Throw it all into a bowl, mix it up and Nuke for 5 - 6 minutes
Greek Yogurt Topping - Tastes like cream cheese frosting no kidding
1c greek yogurt
2 Laughing Cow cheese
1/4cup Splenda
Throw it all into a bowl and mix thoroughly
Macros
49g Protein
43g Cho
14g Fat
The Program
I plan on doing a lot more powerlifting over the next year or two. They are a blast. Like a party where everyone works out. Fun Fun Fun. In any case I have designed a split that will satisfy both the bodybuilder, and the new Powerlifter in me. I am still tweaking it a litte, but it looks something like this.
Day 1 - Squat Day
4 sets of 3 reps with a weight I want to open a meet with. Increase 2.5lbs each week.
4 sets of 3 - 5 reps with roughly 60 - 70% of above weight using bands.
4 sets of 3 - 5 reps with just a bit less weight doing suspended squats
Day 2 - Push Day for Hypertrophy
2 sets of 10 - 15 reps on all exercises
Upright Dumbbell Presses
Incline Dumbbell Presses
Flat Dumbbell Presses
Standing Double Kettlebell Presses
Overhead Hammer grip Tricep Extensions
Day 3 - Pull Day for Hypertrophy
2 sets of 10 - 15 reps on all exercises
Hammer grip Pull Downs
Bent Over "T" Barbell Rows
Hammer Grip Pull Ups
Prone Dumbbell Rows
Under hand grip low rows
Day 4 - Legs for Hypertrophy
2 sets of 10 - 15 reps on all exercises
Leg Press
Hack Squats
Stiff Leg Deads
Leg Extension
Day 5 - Bench Press Day
4 sets of 3 reps with a weight I want to open a meet with. Increase 2.5lbs each week.
4 sets of 3 - 5 reps with roughly 60 - 70% of above weight using bands.
4 sets of 3 - 5 reps with just a bit less weight doing 5 second pauses.
Day 6 - Deadlift Day
4 sets of 3 reps with a weight I want to open a meet with. Increase 2.5lbs each week.
4 sets of 3 - 5 reps with roughly 60 - 70% of above weight deficited deadlifts.
Every other week I throw out 1 of the hypertrophy days to mix up the days and give the body a little extra rest. However, the wife, also a powerlifter, and I workout together on Mondays and Saturdays so the "Squat" and "Bench Press" day will always fall on one of those days of the week. Through the years of Max-OT Training, my new program will rely on progressive overload so an increase of 2.5lbs will be made every week on all SQ,BP, and DL days.
Cardio
All Kettlebell work, with a sprinkling of running here and there.
Coaching
I will rely heavily on my fellow coaches at 3DMUSCLEJOURNEY for guidance and advice.
Courtesy of Jeff Alberts and www.3DMUSCLEJOURNEY.com
Summary
I want to thank all of you who have supported me in the past with my old journal and I hope we both get to know each other more and learn even more in this new one. Keep in touch will you?
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Monday 11/30/09
Still having trouble working out in the morning without Billy around anymore so I am working out with the wife on Mondays. Today is our squat day and we worked out at 11:00am. I had a busy schedule training 7 clients and that was as soon as we could get it in.
Workout - Squats with Jamie
Jamie
Barbell Squats - 150lbs x 3, 152.5lbs x 3 (4 sets)
Barbell Squats with Bands - 125lbs x 4 (2 sets)
Deadlift - 135lbs x 2, 160lbs x 2, 180lbs x 2, 190lbs x 2
Jamie's band squats
Brad
Barbell Squats - 335lbs x 3 (4 sets)
Barbell Squats with Bands - 245lbs x 5 (3 sets)
Suspended Barbell Squats - 227.5lbs x 4 (2 sets)
That was it!! Shortened the workout just a bit becuase the sartorious in both my hips was getting flat WRECKED!!! I was stretching them and rolling them and massaging them the whole time. They really started getting bad after the last set of regular barbell squats. They were an issue every set after that. Jamie had a great workout. Her squats were good and she moved 190lbs on the deadlift really well. We were tempted to do another set with 200lbs but the workout was long and we were both pooped.
PM Cardio - 35 minutes step aerobics with light weights.
Nutrition I got some work to do still. Bed time in 90 minutes
Goal / Actual
P-250g / 218.4g
C-324g / 400g
F-43.3g / 70g
Workout - Squats with Jamie
Jamie
Barbell Squats - 150lbs x 3, 152.5lbs x 3 (4 sets)
Barbell Squats with Bands - 125lbs x 4 (2 sets)
Deadlift - 135lbs x 2, 160lbs x 2, 180lbs x 2, 190lbs x 2
Jamie's band squats
Brad
Barbell Squats - 335lbs x 3 (4 sets)
Barbell Squats with Bands - 245lbs x 5 (3 sets)
Suspended Barbell Squats - 227.5lbs x 4 (2 sets)
That was it!! Shortened the workout just a bit becuase the sartorious in both my hips was getting flat WRECKED!!! I was stretching them and rolling them and massaging them the whole time. They really started getting bad after the last set of regular barbell squats. They were an issue every set after that. Jamie had a great workout. Her squats were good and she moved 190lbs on the deadlift really well. We were tempted to do another set with 200lbs but the workout was long and we were both pooped.
PM Cardio - 35 minutes step aerobics with light weights.
Nutrition I got some work to do still. Bed time in 90 minutes
Goal / Actual
P-250g / 218.4g
C-324g / 400g
F-43.3g / 70g
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Tuesday 12/1/09
Can you believe it? December is here. 2009 flew by almost as fast as 2008. In any case unlike 2008, I wish 2009 would hurry up and LEAVE. Not that it's been a terrible year, I just need time to pass to heal some emotional wounds.
As I mentioned, I was slower than snail this morning. I did not get to Healthy BOdies until about 5:50am, the I farted around and did not get to working out until just before 7am. It was a decent workout though and for that I am happy.
Workout Push Hypertrophy
Flat Dumbell Presses
50 x 16
60 x 12
70 x 8
80 x 8
90 x 6 (2 sets)
Floor Presses
80 x 12 (2 sets)
Incline Dumbbell Presses
80 x 10 (2 sets)
Dumbbell Overhead Tricep Extensions (Hammer grip)
90 x 12 (2 sets)
No shoulder presses today. I did a mess of them with the step class last night using 20lb dumbbells and MAN they were sore this morning. They were only 20s, but I get when you do about 40 reps with them they are bound to be sore.
Nutrition Still have a little work to do. Had 2 pumpkin cakes today, big ones too
As of now/Goal
P-229.6/250
C-357/400
F-68.4/70
Misc On a side note, Ihave been working with a local CHP for about 2 months now on the bench press trying to fix some of his pressing mechanics and by golly today we had a bread through. Last workout, he managed 185lbs for 2 solid reps, then was barely able to get 200lbs for a single. Today he did 180lbs for an easy 5, then ended up doing solid singles with 205, 215, and 225lbs. I love it when a client does me proud. So with that being said. Apply to be a 3DMUSCLEJOURNEY sponsored athlete.
As I mentioned, I was slower than snail this morning. I did not get to Healthy BOdies until about 5:50am, the I farted around and did not get to working out until just before 7am. It was a decent workout though and for that I am happy.
Workout Push Hypertrophy
Flat Dumbell Presses
50 x 16
60 x 12
70 x 8
80 x 8
90 x 6 (2 sets)
Floor Presses
80 x 12 (2 sets)
Incline Dumbbell Presses
80 x 10 (2 sets)
Dumbbell Overhead Tricep Extensions (Hammer grip)
90 x 12 (2 sets)
No shoulder presses today. I did a mess of them with the step class last night using 20lb dumbbells and MAN they were sore this morning. They were only 20s, but I get when you do about 40 reps with them they are bound to be sore.
Nutrition Still have a little work to do. Had 2 pumpkin cakes today, big ones too
As of now/Goal
P-229.6/250
C-357/400
F-68.4/70
Misc On a side note, Ihave been working with a local CHP for about 2 months now on the bench press trying to fix some of his pressing mechanics and by golly today we had a bread through. Last workout, he managed 185lbs for 2 solid reps, then was barely able to get 200lbs for a single. Today he did 180lbs for an easy 5, then ended up doing solid singles with 205, 215, and 225lbs. I love it when a client does me proud. So with that being said. Apply to be a 3DMUSCLEJOURNEY sponsored athlete.
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Wednesday 12/2/09
Wierd day today. Billys birthday is Friday and I have been thinking about him a lot today. His little sister Amy wants to take after her big brother and be a power lifter so I have been training her from the bare bones basics. She is going to be strong like Billy. Only she is learning the right way from the get go.
In any case, I did not work out until this evening. Just did not feel like planning anything. Pretty much how every day works, spur of the moment, "OK I want to train now" approach. Today that happened about 4:30pm.
AM workout I was bored so I did a mess of Kettlebell swings. Sets of 35 with the 62lb golden kettlebell.
PM Workout This was a first
Vbar pull downs
150lbs x 15 (2 sets)
T Barbell Rows
4 plates and a 25 x 12 (2 sets)
4 plates x 15
vbar pullups
bodyweight x 20
Supported Dumbbell Rows
70's x 12
About now it was 5:30pm and all the gals showed up for step aerobics.
Step Aerobics 35 minutes
Underhand pulldowns Super slow and made them burn
150lbs x 10
150lbs x 8
Underhand Pull ups Not so slow
bodyweight x 12
So a different workout by splitting it around step aerobics, but a pretty good one none the less. My lats were firing really well on everything and got a good pump. Right now the underhand pull work is what I am doing for my biceps as they do not bother my right elbow.
Nutrition
As of now / Goal
P-249g / 250g
C-360g / 400g
F-55g / 70g
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In any case, I did not work out until this evening. Just did not feel like planning anything. Pretty much how every day works, spur of the moment, "OK I want to train now" approach. Today that happened about 4:30pm.
AM workout I was bored so I did a mess of Kettlebell swings. Sets of 35 with the 62lb golden kettlebell.
PM Workout This was a first
Vbar pull downs
150lbs x 15 (2 sets)
T Barbell Rows
4 plates and a 25 x 12 (2 sets)
4 plates x 15
vbar pullups
bodyweight x 20
Supported Dumbbell Rows
70's x 12
About now it was 5:30pm and all the gals showed up for step aerobics.
Step Aerobics 35 minutes
Underhand pulldowns Super slow and made them burn
150lbs x 10
150lbs x 8
Underhand Pull ups Not so slow
bodyweight x 12
So a different workout by splitting it around step aerobics, but a pretty good one none the less. My lats were firing really well on everything and got a good pump. Right now the underhand pull work is what I am doing for my biceps as they do not bother my right elbow.
Nutrition
As of now / Goal
P-249g / 250g
C-360g / 400g
F-55g / 70g
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Thursday 12/3/09
Today I crammed together part of my deadlift workout with my Hypertrophy Legs workout. I'm booked tomorrow morning with clients, then I have to head to the Xray department for an 8 hour shift there, then we have the town Chirstmas Tree lighting ceremony we take Xander to every year, then I start covering call for the Xray department at 7pm. With all that happening I probably will not have time to train tomorrow. Probably a good thing because my body feel spent!!
Workout Deadlifts and Hyper Legs
Sumostyle deadlifts (Excluding Warmups)
427.5lbs x 3 (3sets)
Leg Presses
10 plates x 15 reps (2sets)
Hack Squats
4 plates x 12 reps (2sets)
Dumbbell Stiff Leg Deadlift
100lbs x 15 (2sets)
Glute Bridges (I kid you not, these made my hip feel 100% better.)
135lbs x 10
225lbs x 10
275lbs x 5
Nutrition
As of Now / Goal
P-247.5g / 250g
C-345g / 400g
F-59.3g / 70g
So like I said, no training tomorrow, then training with the guys this weekend.
Workout Deadlifts and Hyper Legs
Sumostyle deadlifts (Excluding Warmups)
427.5lbs x 3 (3sets)
Leg Presses
10 plates x 15 reps (2sets)
Hack Squats
4 plates x 12 reps (2sets)
Dumbbell Stiff Leg Deadlift
100lbs x 15 (2sets)
Glute Bridges (I kid you not, these made my hip feel 100% better.)
135lbs x 10
225lbs x 10
275lbs x 5
Nutrition
As of Now / Goal
P-247.5g / 250g
C-345g / 400g
F-59.3g / 70g
So like I said, no training tomorrow, then training with the guys this weekend.
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Saturday 12/5/09
Intro Been a couple of days since I logged as I also spent the weekend with the guys down in Sacratamato. Got hammered by snow and spent yesterday plowing, snowblowing, shoveling and the like. Finally caught up today so I thought I would get, well, caught up.
Workout Bench Pressing
Good workout, got this one in with Alberto, Eric and Barb
Flat barbell bench presses (Excluding Warmups)
270lbs x 3 (4 sets)
275lbs x 2 (Berto inspired me)
4 and a half second pauses
210lbs x 5 (4 sets)
Sick workout, the weights always feel light when I'm with these guys.
Nutrition
Day off, no tracking macros today. Alberto showed us how to make these bad boys though. I'll be including this in my meals a lot more often.
Misc-Up to 181.2lbs as of Saturday morning.
Workout Bench Pressing
Good workout, got this one in with Alberto, Eric and Barb
Flat barbell bench presses (Excluding Warmups)
270lbs x 3 (4 sets)
275lbs x 2 (Berto inspired me)
4 and a half second pauses
210lbs x 5 (4 sets)
Sick workout, the weights always feel light when I'm with these guys.
Nutrition
Day off, no tracking macros today. Alberto showed us how to make these bad boys though. I'll be including this in my meals a lot more often.
Misc-Up to 181.2lbs as of Saturday morning.
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Sunday 12/6/09
Intro So here is the rest of the weekend. Sunday afternoon was squat, squat, and squat some more. Forgot my bands so no band work, had a good one none the less.
Workout Squats
Barbell Squats
335lbs x 3 (4 sets)
Suspended Squats
230lbs x 4 (4 sets) My back was started to get crooked so I quit. You can see it in the video if you look hard enough.
Did not think of doing this before, but Alberto took a pic of my recent Dexa scan that shows how crooked my spine is.
Nutrition Got back on track today
P-244g
C-394g
F-71g
Misc Good times.
Workout Squats
Barbell Squats
335lbs x 3 (4 sets)
Suspended Squats
230lbs x 4 (4 sets) My back was started to get crooked so I quit. You can see it in the video if you look hard enough.
Did not think of doing this before, but Alberto took a pic of my recent Dexa scan that shows how crooked my spine is.
Nutrition Got back on track today
P-244g
C-394g
F-71g
Misc Good times.
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Tuesday 12/8/09
IntroTook yesterday off to get caught up on some work and move 10,000 tons of snow. We got hammered pretty good, it took me 5 hours to make a 2.5 hour drive home Sunday night so I was all stiff and stove up Monday. Taking the day off, except for some step aerobics in the evening, seemed in order. Back to it today though.
Workout Pull Hypertophy
Excluding warm ups
Vbar pull downs
160lbs x 12 (2 sets)
180lbs x 8
T Barbell Rows
4 plates and a 25 x 14 (2 sets)
vbar pullups
18lb x 12 (2 sets)
Supported Dumbbell Rows One dumbbell in each hand
70's x 12 (2 sets)
Underhand pulldowns
150lbs x 14 (2 sets)
Underhand Pull ups
bodyweight x 12
Decent workout, got myself a HUGE know in my lower left trap though. Gonna need some deep tissue digging to get that out.
Nutrition
As of now / Goal
P-238g / 250g
C-360g / 400g
F-60g / 70g
misc I'm on the road again tomorrow. My Grandfather died last week and I'm traveling to Oregon to be with my Grandmother and Mother. I'll be there until Sunday and will try to log while I'm up there.
Workout Pull Hypertophy
Excluding warm ups
Vbar pull downs
160lbs x 12 (2 sets)
180lbs x 8
T Barbell Rows
4 plates and a 25 x 14 (2 sets)
vbar pullups
18lb x 12 (2 sets)
Supported Dumbbell Rows One dumbbell in each hand
70's x 12 (2 sets)
Underhand pulldowns
150lbs x 14 (2 sets)
Underhand Pull ups
bodyweight x 12
Decent workout, got myself a HUGE know in my lower left trap though. Gonna need some deep tissue digging to get that out.
Nutrition
As of now / Goal
P-238g / 250g
C-360g / 400g
F-60g / 70g
misc I'm on the road again tomorrow. My Grandfather died last week and I'm traveling to Oregon to be with my Grandmother and Mother. I'll be there until Sunday and will try to log while I'm up there.
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Wednesday 12/10/09
I worked out in Klamath Falls today with my cousin Doug. We had a great workout and it was great to train with him.
Workout Push Hypertrophy
I set a new PR with the dumbbells. Legit reps too, pushed it out of the hole myself and got three more going all the way down until the dumbbells touched my chest. Last one was a grinder, but I got it on my own. Should have got vids!!!
Flat Dumbbell Presses
70 x 8
80 x 8
90 x 6
100 x 3
110 x 4
120lb dumbbells x 4 PR!!
Floor Presses
80 x 12 (2 sets)
Incline Dumbbell Presses
80 x 6 (2 sets)
Standing Dumbbell Presses No jerk on these, knees locked out.
55lbs x 5 (3 sets)
Dumbbell Overhead Tricep Extensions (Hammer grip)
90 x 12 (2 sets)
Nutrition
We had Grandpas funeral today and after sitting with my grandma while she ate at the reception, I made a massive plate of cheese, 3 sandwich wraps, 8 whole wheat crackers, turkey, 3 PB cookies, 12 white chocolate chip cookies, 6 deviled eggs, dip, salad, 10 meatballs, a buffalo wing, and 2 cups of coffee. Good stuff!!
Workout Push Hypertrophy
I set a new PR with the dumbbells. Legit reps too, pushed it out of the hole myself and got three more going all the way down until the dumbbells touched my chest. Last one was a grinder, but I got it on my own. Should have got vids!!!
Flat Dumbbell Presses
70 x 8
80 x 8
90 x 6
100 x 3
110 x 4
120lb dumbbells x 4 PR!!
Floor Presses
80 x 12 (2 sets)
Incline Dumbbell Presses
80 x 6 (2 sets)
Standing Dumbbell Presses No jerk on these, knees locked out.
55lbs x 5 (3 sets)
Dumbbell Overhead Tricep Extensions (Hammer grip)
90 x 12 (2 sets)
Nutrition
We had Grandpas funeral today and after sitting with my grandma while she ate at the reception, I made a massive plate of cheese, 3 sandwich wraps, 8 whole wheat crackers, turkey, 3 PB cookies, 12 white chocolate chip cookies, 6 deviled eggs, dip, salad, 10 meatballs, a buffalo wing, and 2 cups of coffee. Good stuff!!
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Friday 12/11/09
I got my workout done already at National Fitness and racquet club here in Klamath Falls Oregon so I thought I would get my journal entry done before we start getting going on all the family stuff here.
Workout
Deadlifts, Glute and Hip work
Sumostyle deadlifts (Excluding Warmups)
425lbs x 2
435lbs x 3 (4 sets)
Deficit Deadlifts
245lbs x 6 (3 sets)
Glute Bridges
245lbs x 10
275lbs x 10
285lbs x 5
Great workout this morning. Although very strenuous, the weight actually was moving very good this morning. Hips were loose, glutes were firing, and doing the bridges when I am done really helps get everything back together again. I am not nearly as sore in the hips and back today as compared to usual.
Nutrition
Yea right!! I'm staying with my mom. If you think I am going to be able to track the macros of her absolutely sinfull food you have another thing coming.
Workout
Deadlifts, Glute and Hip work
Sumostyle deadlifts (Excluding Warmups)
425lbs x 2
435lbs x 3 (4 sets)
Deficit Deadlifts
245lbs x 6 (3 sets)
Glute Bridges
245lbs x 10
275lbs x 10
285lbs x 5
Great workout this morning. Although very strenuous, the weight actually was moving very good this morning. Hips were loose, glutes were firing, and doing the bridges when I am done really helps get everything back together again. I am not nearly as sore in the hips and back today as compared to usual.
Nutrition
Yea right!! I'm staying with my mom. If you think I am going to be able to track the macros of her absolutely sinfull food you have another thing coming.
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Sunday 12/13/09
Got up early and was the third one at the National Fitness and Racquet Center Sunday Morning. It had been a while since I squated, 1 week to be exact, and I wanted to get it done before church. We were heading home for Portola after church so I needed to get it done.
Workout - Squats
Barbell Squats Warm ups excluded.
315lbs x 3
335lbs x 3
340lbs x 3 PR for Reps
340lbs x 2 These took me a while, I was tired!!!
High Box Squats Thier squat cage was way to low for me to so suspended squats.
225lbs x 6
275lbs x 6
315lbs x 5 (2 sets)
Overhead Squats
135lbs x 5
Assisted Split Squat
85lbs x 5
My back was screaming after the last set of squats. Probably due to Deadlifting the Friday Before. I was not sure how much more I was going to be able to do. However the high box squats made it feel quite a bit better. I also noticed that my timing might be off just a bit as of late on my regular squats. If I did not "sit" just right on the way down my back ached, but if I "sat" just right, no pain!!
Nutrition - Not sure, but the plan is to get back on track tomorrow (monday)
Workout - Squats
Barbell Squats Warm ups excluded.
315lbs x 3
335lbs x 3
340lbs x 3 PR for Reps
340lbs x 2 These took me a while, I was tired!!!
High Box Squats Thier squat cage was way to low for me to so suspended squats.
225lbs x 6
275lbs x 6
315lbs x 5 (2 sets)
Overhead Squats
135lbs x 5
Assisted Split Squat
85lbs x 5
My back was screaming after the last set of squats. Probably due to Deadlifting the Friday Before. I was not sure how much more I was going to be able to do. However the high box squats made it feel quite a bit better. I also noticed that my timing might be off just a bit as of late on my regular squats. If I did not "sit" just right on the way down my back ached, but if I "sat" just right, no pain!!
Nutrition - Not sure, but the plan is to get back on track tomorrow (monday)
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Tuesday 12/15/09
Intro - Man I am mentally worn out. I have no money to pay the mortgage so I had to rob $1,100 from our retirement we have invested to pay it. I am barely going to be able to pay the lease at the gym this month, but in the same breath, I can't pay the phone bill. So I am going to let it get disconnected tonight. I'll just have to use my cell phone for a while. God Bless my Mother who very generously gave us $500 for Christmas or Xander would be the only one getting any Christmas presents. I can't take this anymore, I am going to have to work more at the hospital and less at the gym. Sucks, but it has to be done. The workout today was a big relief and God blessed me with some unexpected business. Nothing spectacular or earth shattering, a few hundred dollars is all, but every little bit helps.
Workout - Back Hypertrophy
V-bar pull down
170 x 12 (2 sets)
T-barbell rows
4 plates x 12 (2 sets)
Hammer grip pull ups
18lbs x 12 (2 sets)
Chest supported dumbbell rows
70's x 12 (2 sets)
Underhand Pull ups
bw x 15 (2 sets)
Nutrition
P-249
C-389
F-73
Workout - Back Hypertrophy
V-bar pull down
170 x 12 (2 sets)
T-barbell rows
4 plates x 12 (2 sets)
Hammer grip pull ups
18lbs x 12 (2 sets)
Chest supported dumbbell rows
70's x 12 (2 sets)
Underhand Pull ups
bw x 15 (2 sets)
Nutrition
P-249
C-389
F-73
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Monday 12/14/09
I forgot to log yesterdays numbers with the Strength club workout. Back and legs were still sore from Sundays workout, so I just did the bench press.
Bench Press Warm ups excluded
265lbs x 1 (Pause at the bottom)
272.5lbs x 3 (4 sets)
5 second Pauses
225lbs x 4 (3 sets)
Bands
225lbs x 5 (3 sets)
Felt strong tonight. My pauses were sick with some great speed coming out of the hole.
Nutrition
P-225
C-325
F-79
Bench Press Warm ups excluded
265lbs x 1 (Pause at the bottom)
272.5lbs x 3 (4 sets)
5 second Pauses
225lbs x 4 (3 sets)
Bands
225lbs x 5 (3 sets)
Felt strong tonight. My pauses were sick with some great speed coming out of the hole.
Nutrition
P-225
C-325
F-79
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Wednesday 12/16/09
Intro - Did not really feel like training today, but I had a nice break and nothing to do right around 7:30am so I decided to do legs for Hypertrophy. I have a great group of guys that are in thier late 60's and early 70's who are fanatics. They are there nearly every day working out. I needed to leg press for my hypertrophy day and they were going to use it so we just all worked together. I tell you what, the ring leader, Mike, kicked my ass. I got me a PR for reps with him sticking 70lbs more than I had planned on the thing. Quads were on fire. I just finished their workout with them and it was a pretty good one.
Workout - Legs Hypertrophy
Leg Press - Warm ups excluded
10 plates x 20
10 plates and (2) 25's x 20 PR for reps!!!
Leg Extension
Stack x 20 (2 sets)
Standing leg curls
2 sets of 20 (Not sure of the weight)
Standing Bodyweight calf raises On a step
Toes out x 20>>>Toes in x 20>>>Feet straight x 20.
Fun workout!!!
PM Workout
35 minutes step aerobics with light dumbbells
Nutrition
P-233g
C-400.5g
F-69.9g
Workout - Legs Hypertrophy
Leg Press - Warm ups excluded
10 plates x 20
10 plates and (2) 25's x 20 PR for reps!!!
Leg Extension
Stack x 20 (2 sets)
Standing leg curls
2 sets of 20 (Not sure of the weight)
Standing Bodyweight calf raises On a step
Toes out x 20>>>Toes in x 20>>>Feet straight x 20.
Fun workout!!!
PM Workout
35 minutes step aerobics with light dumbbells
Nutrition
P-233g
C-400.5g
F-69.9g
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Thursday 12/17/09
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Workout Push Hypertrophy
It was a pleasure working out with my very good friend Ron (Ronzilla) Bowers today. It was not one of those "epic" sessions as we had a lot to talk about, but it was still a good workout none the less.
Flat Dumbbell Presses
80 x 8
90 x 10 (3 sets)
Floor Presses
85x 9(2 sets)
Incline Dumbbell Presses
75 x 9 (2 sets)
Standing Kettlebell Presses No jerk on these, knees locked out.
53lbs x 8 (2 sets)
Nutrition
P-259g
C-358g
F-72g
Misc-FYI 60 bodywieght calf raises on a block has made my friggin calves SORE!!!!
It was a pleasure working out with my very good friend Ron (Ronzilla) Bowers today. It was not one of those "epic" sessions as we had a lot to talk about, but it was still a good workout none the less.
Flat Dumbbell Presses
80 x 8
90 x 10 (3 sets)
Floor Presses
85x 9(2 sets)
Incline Dumbbell Presses
75 x 9 (2 sets)
Standing Kettlebell Presses No jerk on these, knees locked out.
53lbs x 8 (2 sets)
Nutrition
P-259g
C-358g
F-72g
Misc-FYI 60 bodywieght calf raises on a block has made my friggin calves SORE!!!!
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Friday 12/18/09
Intro - Terrible workout today. I think it was primarily due to a lack of warming up. Last weeks deadlift workout in Klamath was great and I took like 30 minutes doing kettlebell swings and warm up sets. This week I took about half as much time and I did not get a real good set in until right at the end.
Workout - Dead Lifting
Sumo Style Deadlifts Warm ups included
135lbs x 12
225lbs x 8
315lbs x 6
385lbs x 4
405lbs x 2
425lbs x 3
425lbs x 1
425lbs x 1
425lbs x 4
Deficit Sumo Style Deadlifts
245lbs x 6
255lbs x 6
265lbs x 6
Kettlebell Swings
70lbs x 15---->>62lbs x 15---->>53lbs x 15---->>44lbs x 15---->>35lbs x 30
The biggest reason I was having such a hard time with deadlifting today was a tremendous ache/burning in my lats and erector muscles. I really noticed it on the first set with 425. As I flexed everything and started pushing my legs away, my lats burned and ached. As I got the bar moving, the ache started in my erectors and the whole thing ached until I was standing straight. It was the same with the second set. It was not until the third set with 425lbs that it was not a distraction. I called it good though and moved on to defecit deads.
Nutrition
P-258g
C-385g
F-77g
Misc Body wieght is up to 184.4lbs this morning.
Workout - Dead Lifting
Sumo Style Deadlifts Warm ups included
135lbs x 12
225lbs x 8
315lbs x 6
385lbs x 4
405lbs x 2
425lbs x 3
425lbs x 1
425lbs x 1
425lbs x 4
Deficit Sumo Style Deadlifts
245lbs x 6
255lbs x 6
265lbs x 6
Kettlebell Swings
70lbs x 15---->>62lbs x 15---->>53lbs x 15---->>44lbs x 15---->>35lbs x 30
The biggest reason I was having such a hard time with deadlifting today was a tremendous ache/burning in my lats and erector muscles. I really noticed it on the first set with 425. As I flexed everything and started pushing my legs away, my lats burned and ached. As I got the bar moving, the ache started in my erectors and the whole thing ached until I was standing straight. It was the same with the second set. It was not until the third set with 425lbs that it was not a distraction. I called it good though and moved on to defecit deads.
Nutrition
P-258g
C-385g
F-77g
Misc Body wieght is up to 184.4lbs this morning.