9.1.2008 Legs Deload at 55%
Workout
Squats- 1 main work set- 185lbs for 10 reps
Cybex Leg Press- 2 sets- 2 plates for 15 reps
Barbell SLDL- 2 sets of 8 reps- 65lbs for 8 reps
Cybex Leg Curl- 2 sets of 10- 50lbs for 10 reps
Abs
Incline Cable Crunches- 2 set of bw for 12 reps
DB Side Bends- 1 set of 10lbs for 15 reps
Hanging Reverse Crunches- 1 set BW for 15 reps
Notes:
I definately under estimated the weight i used today...everything was extremely extremely light, but i rather error on the side of less is more rather then more.....This will allow my body to recover 110% instead of 100%. Next week I up the deload numbers so i will be pushing more weight then today
Happy Labor day everyone!
Sunday, August 31, 2008
Offseason in Full Swing!
Hello everyone,
Well now that my contests are over i am slowly transitioning back into bulking. I am taking a much slower approach to fully take advantage of the "post-contest window of growth".
As you all know I recently hurt my shoulder (nerve damage while doing hack squats?). Really weird injury but in the end I believe it helped me train alittle smarter. So i have taken a full week off after my contest and am starting on a 3 week deload period before getting into my old PR's. I want to make sure my shoulder is 100% before anything else!
My main focus while bulking is...
**PROGRESSIVE POUNDAGE INCREASE and STRIVING TO INCREASE MY 1-Maximum Rep ON THE "BIG 3"(Squat, Deadlift, Bench)**
I will be judging the effectiveness of my training by the poundages I am moving in "good form"
For the past 2 years i have been training higher volume in hope of more gains, so my new approach is Reduced Training Volume + Frequency will produce more gains....based on my previous journals lower volume and progressive poundage increase worked the best for me. For a while i was spinning my wheels doing every new routine i read or saw, and i took my eye off the big picture.
Key Points I will be focusing on:
-Riding the notion that more exercises = more growth
-To get bigger I must focus on the body as a whole rather then in "parts"
-Getting stronger in the "Big 3" and increasing my ability in others
-"Milking" each exercise in each Training cycle until i plateau on that exercise then switch it out
-Less training usually means more strength and growth
-Staying relatively lean while making good strength gains
My routine:
Monday: Legs (Squats*)
Tuesday: Rest
Wednesday: Push (BB Presses*)
Thursday: Rest
Friday: Pull (Deadlifts*)
Saturday: Rest
Sunday: Rest
**Main focus exercises
Cardio: 2 HiiT sessions/week, but this will get cut down eventually as i slowly increase my calories back to baseline
I have giving myself plenty of rest days this time around, which is something i missed and overlooked in the past
Basics of my training split:
40 to 60 minutes/session
1 main work set/main focus exercise
2 to 3 work sets/exercise
4 to 15 reps per work set
Nutrition
BULK: 10 week (40/40/20; P/C/F)
CUT: 2 week (-25-35% calories)
Note: I will be gradually raising my calories over the 10 week bulk, whatever is necessary to keep steady and consistent weight gain (>1 lb/2 weeks).
Goals for my first training cycle:
Increase 10lbs to Big 3 by end of cycle
Bodyweight Goal: "Lean" 185lbs by end of cycle
Starting 1RM (I underestimated these big time due to my shoulder, i believe these are good starting points)
Bench: 270
Deadlift: 420
Squat: 400
Starting Weight: 174lbs
Supplements:
Xtend- 1 scoop btwn meals, 2 scoops Post W/O
Creatine
Glutamine
Vasocharge
Animal Cuts
Multi
Fishoil
Well now that my contests are over i am slowly transitioning back into bulking. I am taking a much slower approach to fully take advantage of the "post-contest window of growth".
As you all know I recently hurt my shoulder (nerve damage while doing hack squats?). Really weird injury but in the end I believe it helped me train alittle smarter. So i have taken a full week off after my contest and am starting on a 3 week deload period before getting into my old PR's. I want to make sure my shoulder is 100% before anything else!
My main focus while bulking is...
**PROGRESSIVE POUNDAGE INCREASE and STRIVING TO INCREASE MY 1-Maximum Rep ON THE "BIG 3"(Squat, Deadlift, Bench)**
I will be judging the effectiveness of my training by the poundages I am moving in "good form"
For the past 2 years i have been training higher volume in hope of more gains, so my new approach is Reduced Training Volume + Frequency will produce more gains....based on my previous journals lower volume and progressive poundage increase worked the best for me. For a while i was spinning my wheels doing every new routine i read or saw, and i took my eye off the big picture.
Key Points I will be focusing on:
-Riding the notion that more exercises = more growth
-To get bigger I must focus on the body as a whole rather then in "parts"
-Getting stronger in the "Big 3" and increasing my ability in others
-"Milking" each exercise in each Training cycle until i plateau on that exercise then switch it out
-Less training usually means more strength and growth
-Staying relatively lean while making good strength gains
My routine:
Monday: Legs (Squats*)
Tuesday: Rest
Wednesday: Push (BB Presses*)
Thursday: Rest
Friday: Pull (Deadlifts*)
Saturday: Rest
Sunday: Rest
**Main focus exercises
Cardio: 2 HiiT sessions/week, but this will get cut down eventually as i slowly increase my calories back to baseline
I have giving myself plenty of rest days this time around, which is something i missed and overlooked in the past
Basics of my training split:
40 to 60 minutes/session
1 main work set/main focus exercise
2 to 3 work sets/exercise
4 to 15 reps per work set
Nutrition
BULK: 10 week (40/40/20; P/C/F)
CUT: 2 week (-25-35% calories)
Note: I will be gradually raising my calories over the 10 week bulk, whatever is necessary to keep steady and consistent weight gain (>1 lb/2 weeks).
Goals for my first training cycle:
Increase 10lbs to Big 3 by end of cycle
Bodyweight Goal: "Lean" 185lbs by end of cycle
Starting 1RM (I underestimated these big time due to my shoulder, i believe these are good starting points)
Bench: 270
Deadlift: 420
Squat: 400
Starting Weight: 174lbs
Supplements:
Xtend- 1 scoop btwn meals, 2 scoops Post W/O
Creatine
Glutamine
Vasocharge
Animal Cuts
Multi
Fishoil
Final Review Of Hypertrop-X
Body Stats
My Starting Stats 7/2
Weight: 178lbs
Bodyfat: 4.4% (based on the 9site caliper test)
My Ending Stats 8/30
Weight: 171lbs (-7lbs)
Bodyfat: 3.2% (based on the 9site caliper test)
Hypertrop-X Review Critique:
Stength 9/10
Strength went up like crazy, even when rehabing an injury i was still gaining my strength back
Energy 2/10
I did not see much of an energy boost
Endurance/Stamina 8/10
Eundurance/Stamina was much better than usual, definately an increase and i believe it was due to the beta alanine
Pumps 3/10
The pump was decent, not much a pump from the supplement
Recovery 8/10
Hypertrop-X definately help me recover much faster from my workouts, thus helping to increase my strength
Fat Loss 6/10
Hypertrop-X helped me lose that last bit of bodyfat needed
Overall Thoughts 7/10
Overall pretty solid product, Definately worth it for strength gains. As far as the fat loss goes, it was ok. I had to split the dosage into 2 pills taken upon rising and 2 tabs 30 min before workout. I felt no beta alanine tingle dosing it this way. It does help with strength though, but its definately do to the beta alanine.
The supplement is pretty good if you have the extra cash to spend. If not stick with regular Beta- Alanine and you will get similar results
Once again i want to thank Hypertrop-X for the chance to try out this supplement!
My Starting Stats 7/2
Weight: 178lbs
Bodyfat: 4.4% (based on the 9site caliper test)
My Ending Stats 8/30
Weight: 171lbs (-7lbs)
Bodyfat: 3.2% (based on the 9site caliper test)
Hypertrop-X Review Critique:
Stength 9/10
Strength went up like crazy, even when rehabing an injury i was still gaining my strength back
Energy 2/10
I did not see much of an energy boost
Endurance/Stamina 8/10
Eundurance/Stamina was much better than usual, definately an increase and i believe it was due to the beta alanine
Pumps 3/10
The pump was decent, not much a pump from the supplement
Recovery 8/10
Hypertrop-X definately help me recover much faster from my workouts, thus helping to increase my strength
Fat Loss 6/10
Hypertrop-X helped me lose that last bit of bodyfat needed
Overall Thoughts 7/10
Overall pretty solid product, Definately worth it for strength gains. As far as the fat loss goes, it was ok. I had to split the dosage into 2 pills taken upon rising and 2 tabs 30 min before workout. I felt no beta alanine tingle dosing it this way. It does help with strength though, but its definately do to the beta alanine.
The supplement is pretty good if you have the extra cash to spend. If not stick with regular Beta- Alanine and you will get similar results
Once again i want to thank Hypertrop-X for the chance to try out this supplement!
Saturday, August 30, 2008
8.30.2008
Off Day
Weight
174lbs
Notes:
I am all ready to begin this offseason, I will be taking pictures every 4 weeks along with bodyfat. I will be weighing myself every Sunday morning
I am going to post my offseason routine in another post
here are some pics of me exactly 1 week post contest, after a week off
Off Day
Weight
174lbs
Notes:
I am all ready to begin this offseason, I will be taking pictures every 4 weeks along with bodyfat. I will be weighing myself every Sunday morning
I am going to post my offseason routine in another post
here are some pics of me exactly 1 week post contest, after a week off
Friday, August 29, 2008
8.29.2008 The Anticipation is killing me!!!!
Cardio
5 min Warmup
15 HiiT
5 min Cooldown
Weight
173lbs (back to where i was before peak week)
Notes
Having a week off from the gym has many benefits, it allows your muscles to heal fully from lifting. Gives your central nervous system time to relax and recover, gives your mind a mental break. It also allows for any nagging injuries to fully heal. All in all a week off from the gym have much more benefit then negative, but i can not take it anymore!!! I have so much work to get done this offseason that i want to get it underway already! I am starting up again Monday morning at 7am! I can not wait!
Side Note
I have enrolled myself in a Trigger Point therapy class, Trigger point therapy is a great way to heal pains. Practicing some stuff on myself and my shoulder feels a lot more looser....The class starts This sunday! Add another certification to the wall! :)
Cardio
5 min Warmup
15 HiiT
5 min Cooldown
Weight
173lbs (back to where i was before peak week)
Notes
Having a week off from the gym has many benefits, it allows your muscles to heal fully from lifting. Gives your central nervous system time to relax and recover, gives your mind a mental break. It also allows for any nagging injuries to fully heal. All in all a week off from the gym have much more benefit then negative, but i can not take it anymore!!! I have so much work to get done this offseason that i want to get it underway already! I am starting up again Monday morning at 7am! I can not wait!
Side Note
I have enrolled myself in a Trigger Point therapy class, Trigger point therapy is a great way to heal pains. Practicing some stuff on myself and my shoulder feels a lot more looser....The class starts This sunday! Add another certification to the wall! :)
Wednesday, August 27, 2008
8.27.2008
Cardio:
HiiT
5 min warmup
15 HiiT Sprints
5 min cooldown
Weight:
174.5lbs (-2lbs)
Notes:
My weight is just about where it should be...i was 173 before Peak week and i dried out to 171lbs so by sunday my weight should be normal
Nothing really much else to post....I am feeling really relieved taking this weekoff, my body needed the rest....i am so fired up to start up again though
But i will be very patient this time around
School starts today :D
Cardio:
HiiT
5 min warmup
15 HiiT Sprints
5 min cooldown
Weight:
174.5lbs (-2lbs)
Notes:
My weight is just about where it should be...i was 173 before Peak week and i dried out to 171lbs so by sunday my weight should be normal
Nothing really much else to post....I am feeling really relieved taking this weekoff, my body needed the rest....i am so fired up to start up again though
But i will be very patient this time around
School starts today :D
Subscribe to:
Posts (Atom)
