9-11-2008 Calves/Cardio Days
The Workout
5 min warmup
Calves
Leg Press Calve Raises- 2 sets of 20 reps
Seated Calve Raises- 2 sets of 20 reps
Max-OT Type HiiT
12 Minutes
Previous Cardio #'s
Cal: 170
Dis: 3.98
Level: 11
Average RPM: 90-100
Todays #'s
Cal: 168
Dis: 4.18
Level: 11
Average RPM: 95-100
Macros
Pro: 225g
Carbs: 310g
Fat: 60g
Notes
Good cardio session today, Really striving to beat my previous numbers works very well...i can see why max-ot type cardio works really well...My legs are still feeling this type of cardio....This is a keeper! I am alittle confused how i beat the distance traveled but not the calories? Could be because i used a different bike then last time, but its all relative...i still worked hard!
I couldnt have picked a better rep ranges for calves....20 reps hard and heavy are really making my calves pop as of late....they feel like they grew alittle, and i am not even trying....i may have to measure them in 2 weeks and see if they grew
As a diet note....since i lost 2.5lbs bumped up the carbs by 20g and everytime i add in the carbs....i am starving the next day!!!!!!! My metabolism is really starting to get burning again....i'll be on a full bulk in no time!
Wednesday, September 10, 2008
Setting the Bar High
Ok time to get myself to that next level, NO MORE SPINNING MY WHEELS!
For the first time ever I am going to set some strength goals. I believe this was a big mistake in my previous training. I got stronger by adding weight to the bar, but i never really tracked anything
For me to get myself to a higher level i must get my body stronger as a whole.....Move some serious weight in all the "core" movements, cut back the volume on the isolation exercises and my body will have no choice but to grow! In the past i have done way to much isolation crap and wasted a ton of energy...Thats why cutting that out and focusing more on the short term goals in some exercises will be better
With that said here are my strength goals
14 weeks from now
Bench 300
Squat 425
Deadlift 455
Weighted Dips- Bodyweight +90lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 45lbs for 2 sets with a solid 5 reps
By May of Next Year
Weighted Dips- Bodyweight + 150lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 100lbs for 2 sets with a solid 5 reps
2 Years from Now
Bench 400
Squat 550
Ultimate Goal
Squat 650
Bench 500
Main Overall Goal- Get to these goals while remaining injury free....and performing these exercises in good controled form!
These goals should be all within my limits....If i go about it correctly, i may have overshot/ undershot some of these goals
But at least it gives me something to hit!
But i thought you were a bodybuilder Anthony, Shouldn't you just be training for size?
-I am a bodybuilder and strength is not my main goal but in order to get a muscle bigger you must progressively overload it. If i increase my bench by 100lbs my muscle have no choice but to grow to compensate for the weight! Plus increasing my core lifts will make me stronger overall which will allow me to handle more weight in other exercises
My journey starts in 2 weeks after im done deloading!!!! Lets get it!!!
For the first time ever I am going to set some strength goals. I believe this was a big mistake in my previous training. I got stronger by adding weight to the bar, but i never really tracked anything
For me to get myself to a higher level i must get my body stronger as a whole.....Move some serious weight in all the "core" movements, cut back the volume on the isolation exercises and my body will have no choice but to grow! In the past i have done way to much isolation crap and wasted a ton of energy...Thats why cutting that out and focusing more on the short term goals in some exercises will be better
With that said here are my strength goals
14 weeks from now
Bench 300
Squat 425
Deadlift 455
Weighted Dips- Bodyweight +90lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 45lbs for 2 sets with a solid 5 reps
By May of Next Year
Weighted Dips- Bodyweight + 150lbs for 2 sets with a solid 5 reps
Weighted Chins- Bodyweight + 100lbs for 2 sets with a solid 5 reps
2 Years from Now
Bench 400
Squat 550
Ultimate Goal
Squat 650
Bench 500
Main Overall Goal- Get to these goals while remaining injury free....and performing these exercises in good controled form!
These goals should be all within my limits....If i go about it correctly, i may have overshot/ undershot some of these goals
But at least it gives me something to hit!
But i thought you were a bodybuilder Anthony, Shouldn't you just be training for size?
-I am a bodybuilder and strength is not my main goal but in order to get a muscle bigger you must progressively overload it. If i increase my bench by 100lbs my muscle have no choice but to grow to compensate for the weight! Plus increasing my core lifts will make me stronger overall which will allow me to handle more weight in other exercises
My journey starts in 2 weeks after im done deloading!!!! Lets get it!!!
9/10/2008 Push Day Deload at 75%
Workout:
Barbell Bench Press- 1 main work set
Incline DB Bench Press- 2 sets of 8 reps
Dips 2 sets of 8 reps
Barbell Military Press- 1 main work set
DB Lateral Raises- 1 set of 12 reps
DB Rear Lateral Raises- 1 set of 15 reps
EzBarbell Skullcrushers- 2 sets of 6 reps
Reverse-Grip Pushdowns- 1 set of 12 reps
Notes:
In and out of the gym in 35 minutes maybe less....This new routine has allowed me plenty of rest and is working just as i planned....by only knowing i get 3 chances a week to stimulate muscle growth really puts a sense of urgency in my training, it also gets me excited to get into the gym. I was so excited getting to the gym today i think i was skipping there :D
Deloading is also working just as planned...my shoulder is recovering well and i can feel the new strength about to come!
Macros
Pro: 225g
Carbs: 290g
Fat: 60g
Weight:
173lbs (-2.5lbs since Sunday!)
This means a bump in carbs :D
I am fully taking advantage of this rebound very well....transitioning into a bulk slowly is a much better option then eating my way into bulking :D
Workout:
Barbell Bench Press- 1 main work set
Incline DB Bench Press- 2 sets of 8 reps
Dips 2 sets of 8 reps
Barbell Military Press- 1 main work set
DB Lateral Raises- 1 set of 12 reps
DB Rear Lateral Raises- 1 set of 15 reps
EzBarbell Skullcrushers- 2 sets of 6 reps
Reverse-Grip Pushdowns- 1 set of 12 reps
Notes:
In and out of the gym in 35 minutes maybe less....This new routine has allowed me plenty of rest and is working just as i planned....by only knowing i get 3 chances a week to stimulate muscle growth really puts a sense of urgency in my training, it also gets me excited to get into the gym. I was so excited getting to the gym today i think i was skipping there :D
Deloading is also working just as planned...my shoulder is recovering well and i can feel the new strength about to come!
Macros
Pro: 225g
Carbs: 290g
Fat: 60g
Weight:
173lbs (-2.5lbs since Sunday!)
This means a bump in carbs :D
I am fully taking advantage of this rebound very well....transitioning into a bulk slowly is a much better option then eating my way into bulking :D
Tuesday, September 9, 2008
A Good Laugh Early in the AM
Well last night before getting to bed i recieved a comment that stated......
"Your getting fat, You lost your abs....I can tell from your recent pics"
I havent had a good laugh in a while.....i took this pic at 5am this morning, I'll let everyone else be the judge.....did i get "fat"? O MY....WHERE HAVE MY ABS WENT! LOL
I post up pics in my blog to give you guys an insight on what it takes to be successful not to be judged....People need to look at themselves b4 judging anyone!
Have a good day everyone!
"Your getting fat, You lost your abs....I can tell from your recent pics"
I havent had a good laugh in a while.....i took this pic at 5am this morning, I'll let everyone else be the judge.....did i get "fat"? O MY....WHERE HAVE MY ABS WENT! LOL
I post up pics in my blog to give you guys an insight on what it takes to be successful not to be judged....People need to look at themselves b4 judging anyone!
Have a good day everyone!
Monday, September 8, 2008
9.8.2008 Legs Deload at 75%
Legs
Squats 1 set
Leg Press 2 sets of 15 reps
Barbell SLDL 2 sets of 8 reps
Cybex Leg Curls 2 sets of 10 reps
Abs
Incline Cable Crunches 2 sets of 12 reps
1-Arm Side Bends 1 set of 15 reps
Hanging Leg Raises 1 set of 15 reps
Notes:
In and out of the gym in under 40 minutes....This new routine allows for plenty of recovery, thats for sure.....plus deloading to build up to my normal weight was a smart move on my part for sure!
Sidenotes:
I went to my advisor today to check to make sure i will be graduating this spring...turns out i will be :D
But i have absolutely no idea what my next step is
Its getting to me....i am the type of person that likes to plan ahead....for once in my life i have no plan or goal....i dont know where my next step should be.....i have plenty of options but unsure which path to take! The path i chose will effect the outcome of my life
UGHHHHHHHH maybe i can be a professional bodybuilder haha
Legs
Squats 1 set
Leg Press 2 sets of 15 reps
Barbell SLDL 2 sets of 8 reps
Cybex Leg Curls 2 sets of 10 reps
Abs
Incline Cable Crunches 2 sets of 12 reps
1-Arm Side Bends 1 set of 15 reps
Hanging Leg Raises 1 set of 15 reps
Notes:
In and out of the gym in under 40 minutes....This new routine allows for plenty of recovery, thats for sure.....plus deloading to build up to my normal weight was a smart move on my part for sure!
Sidenotes:
I went to my advisor today to check to make sure i will be graduating this spring...turns out i will be :D
But i have absolutely no idea what my next step is
Its getting to me....i am the type of person that likes to plan ahead....for once in my life i have no plan or goal....i dont know where my next step should be.....i have plenty of options but unsure which path to take! The path i chose will effect the outcome of my life
UGHHHHHHHH maybe i can be a professional bodybuilder haha
Sunday, September 7, 2008
9.7.2008
HiiT Day
5 min Warmup on Elliptical
12 HiiT on Bike
Level 11
Calories Burned 170 (on the dot! i promise )
Distance: 3.98
Average RPM: 100 (to help me remember )
5 min cooldown on the treadmill
Current Macros
Pro: 225g
Carbs: 290g
Fat: 60g
Weight:
175.5
Notes:
I happen to be a big fan of Skip La Cour (a natural bodybuilder who won the Team Universe) (he is also an idol of mine, i have a couple) and i have a couple of his dvds, Well on one of his dvds he talks about HiiT cardio....He uses Max-OT cardio which is alittle similar but you track the amount of calories burned, distance and each time you do cardio you try and beat those previous numbers....this way each one of your cardio sessions are progressive and each time you are getting to a higher and higher level
Max-Ot cardio lasts for only 16 mins however i am sticking to 12 since i am trying to wean myself off cardio for the time being......I believe this is a more effective way to perform cardio, before i was going in the gym hitting my intervals hard....but there was no way for me to track if i was being progressive.....this way will work better for me
I felt it this morning! A little different then my usual HiiT but i can see its still just as effective! here is a good link that describes it (not sure why they have ronnie coleman picture on that site lol)
http://www.bodybuildingpro.com/maxotcardio.html
heres more info on Skip
www.Skiplacour.com
i attached my 2 weekly pics
a friend of mine gave me his old computer camera.....its so hard to angle this thing and get the right lighting.....but it will allow me to do this on my own without having to rely on anyone
HiiT Day
5 min Warmup on Elliptical
12 HiiT on Bike
Level 11
Calories Burned 170 (on the dot! i promise )
Distance: 3.98
Average RPM: 100 (to help me remember )
5 min cooldown on the treadmill
Current Macros
Pro: 225g
Carbs: 290g
Fat: 60g
Weight:
175.5
Notes:
I happen to be a big fan of Skip La Cour (a natural bodybuilder who won the Team Universe) (he is also an idol of mine, i have a couple) and i have a couple of his dvds, Well on one of his dvds he talks about HiiT cardio....He uses Max-OT cardio which is alittle similar but you track the amount of calories burned, distance and each time you do cardio you try and beat those previous numbers....this way each one of your cardio sessions are progressive and each time you are getting to a higher and higher level
Max-Ot cardio lasts for only 16 mins however i am sticking to 12 since i am trying to wean myself off cardio for the time being......I believe this is a more effective way to perform cardio, before i was going in the gym hitting my intervals hard....but there was no way for me to track if i was being progressive.....this way will work better for me
I felt it this morning! A little different then my usual HiiT but i can see its still just as effective! here is a good link that describes it (not sure why they have ronnie coleman picture on that site lol)
http://www.bodybuildingpro.com/maxotcardio.html
heres more info on Skip
www.Skiplacour.com
i attached my 2 weekly pics
a friend of mine gave me his old computer camera.....its so hard to angle this thing and get the right lighting.....but it will allow me to do this on my own without having to rely on anyone
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