Archive for April, 2014

Hello All,

So recently I injured my knee possibly playing basketball or baseball. I had to cut my last 6 week cycle short. I did my version of Push Pull Legs, which I will be posting shortly. I have a week before I will decide. I might do a full body routine and focus on hamstrings and upper chest. I do not know. I might even stay with my Push Pull Legs. During the 5 week Push Pull Legs my squat went up 25 pounds. Which IMO is pretty fuckin’ good.

If I do a full body routine, this will be it. Notice the rotation of starting exercises and rep schemes from session to session.

DAY 1
High Bar Squat – Sets of 6
Good Mornings – Sets of 6
Prone Leg Curls – Sets of 6

Incline Press – Sets of 10
Incline Flys – Sets of 10
Incline Curls – Sets of 10

Cable Row – Sets of 15
Pulldown – Sets of 15
Pull Ups – Sets of 15

DAY 2
Incline Barbell Press – Sets of 6
Overhead Dumbbell Press – Sets of 6
Front Raises Overhead – Sets of 6

Cable Row – Sets of 10
Pulldown – Sets of 10
Pull Ups – Sets of 10

High Bar Squat – Sets of 15
Good Mornings – Sets of 15
Prone Leg Curls – Sets of 15

DAY 3
Deadlift – Sets of 6
Cable Row – Sets of 6
Pulldown – Sets of 6

High Bar Squat – Sets of 10
Goodmornings – Sets of 10
Prone Leg Curls – Sets of 10

Incline Dumbbell Press – Sets of 15
Incline Flys – Sets of 15
Incline Curls – Sets of 15

 

That is all! 🙂

Hello All,

I will not be going to the gym today. I feel like I may have twisted my knee. So I am going to take an extra day of rest and going to the gym tomorrow. Tomorrow is suppose to be Leg Day but if I feel uncomfortable doing Bodyweight squats, I will not workout tomorrow. I might have to end this 6 week review early. Hmmm…. I think I should do that and start over after a few days off. I have not decided yet. My knee was even bothering me in my sleep so I will cut this short. What I will do is during the next week instead is continue to stretch, work on body weight movements, pull ups. And things of that sort. IF i feel like going to gym tomorrow, I will have to X the squats. Meh, we shall see. I might change my mind entirely.

Time to write my review.

That is all. 🙂

Hello All,

Sumo Deadlift: This is not a wide stance type of deadlift. Its slightly wider than shoulder width. I am working on a different form to see how my body reacts. This was actually some what difficult. It was very new for me. I will stay around 135-185 until I feel comfortable with the form.
135 x 5 x 2
185 x 6 x 2

Narrow Reverse Grip Pull Down:
66 x 8
88 x 8
110 x 12
44 x 20

Medium Grip Cable Row:
55 x 8
77 x 8
100 x 12
44 x 20

Wide Grip Pull Down:
66 x 12
88 x 12
66 x 20 x 3

Pull Up:
54321 x 3: 45 total pull ups

Incline Curls
15 x 20 x 2
25 x 6 x 2
15 x 20

Done as a circuit of 8 sets of 8. only 15 seconds rest in between. Was not so bad. Maybe I will feel it tomorrow.
Machine Curls:
20 x 8 x 2
25 x 8 x 2

Cable Pulley Curls:
13 x 8 x 4

I did about 35 dips and 35 decline push ups in between exercises

1.5 mile run in about 12 minutes. I hit the emergency stop by mistake. I was so pissed. I would have easily done 1.5mi in 11.5 minutes.

That is all.

Hello All,

So todays work went well…. Except I smashed my phone while benching… 🙂

Incline Barbell Press: I like incline dumbbell presses better. I might just do those instead from now on. Maybe.
75 x 5 x 2
100 x 6,6,5,6,5

Dumbbell Press:
40 x 7 x 3

Dips:
5 sets of 13

Incline Flys:
10 x 15 x 3

Close Grip Bench Press:
45 x 20 x 2

Tricep Pushdown:
22 x 20 x 2

Barbell Press:
20 x 20 x 2

Lateral Raise Machine:
20 x 20 x 2

Pull Ups: 54321: 45 total reps. Did 15 in between exercises

If I have time I will do my Pull Day tomorrow.

That is all. 🙂

Hello All,

My squat sets were messed up because these skinny FUCKS kept lurching while I was squatting. If I tell them “2 sets”, just wait. I even asked them if they wanted to work in, since I had to rest. I was being police and considerate. So, when they say no, they gotta wait. Pissed me off. I had ask them to move because they were really pissing me off. I am nice guy. But when you are disrupting my concentration when I have 185+ lbs on my back, you are bound to get some attitude.

High Bar Squat:
95 x 5
135 x 5
195 x 3, This is a PR for the high bar squat. Not ready for it yet. In about 2-3 weeks. I will go for 185 x 7 x 3 next week. Then the week after i will go for 195 x 3-5 x 3.
185 x 6,4,6

Reverse Dumbbell Lunge: I usually do reverse barbell lunges, but the tool bags had the squat rack.
20 x 8 x 2
30 x 8 x 2

Leg Curl: I usually do good mornings but again, the douches had the squat rack.
70 x 15
85 x 15
100 x 15 x 2

Glute Bridges:
3 Sets of 50+

Good Morning: I did these at the end of my work out. Still able to hit a PR at 85 x 15.
45 x 15
65 x 15
85 x 15

Stretched.

That is all. 🙂

Hello All,

I just ended week 4. So a few things I have realized. I will be changing my deadlift form. I feel like while trying to lose weigh, learning a new exercise is great. You will make gains, since it is a new exercise and do not have to worry about losing strength on an exercise you have done before. If that makes sense. My squat is getting better and better every week. Squatting twice a week has definitely worked.

Goals for next week are as follows:

High Bar Squat:
190 x 5
125 x 15+

Sumo Deadlift: This will not be real wide stance Sumo deadlift. It will be a moderate stance.
135 x 5 x 3

Incline Bench Press:
95 x 5

Run 1.5 miles in 11.5 minutes. This is a stretch but I am going to go for gold this week. If I don’t get it, no problem.

In regards to nutrition I will continue to take in an extra 24 grams on protein per day.

That is all! 🙂

Hello All,

Incline Dumbbell Press: Focus on Upper Chest
30 x 8 x 2
40 x 10 x 3
40 x 6,4 x 2

Incline Fly: Focus on Upper Chest
20 x 10 x 5

Incline Curl: Getting a nice stretch on the biceps.
25 x 10 x 3

Dumbbell Shrugs: Working on the Traps as well as grip. It really difficult to hold on to the weight.
65 x 15 x 3

Pull Pull, Wide grip pull up, neutral grip chin up: I love Pull ups. So I do them.
5,4,3,2,1 x 4: 60 total reps

Cable Row: To get in that horizontal back movement.
100 x 8 x 3

Dips: I love dips.
5 sets of 10

Squats: A good way to get in a second day of squats.
95 x 10 x 2
115 x 20 PR BABY!!!!!!!!!!!

Seated Leg Curl: Just to hit the posterior part of the upper leg. Especially since I did squats.
70 x 15
85 x 15
100 x 15

Stretching: Love it.
5 minutes

That is all! 🙂

Hello All,

THis workout started off horribly.

Deadlift:
135 x 5
205 x 5
265 x 3
265 x fail
265 x fail
205 x 5 x 3

Medium Grip Cable Row:
99 x 8 x 3

Close Grip Lat Pulldown:
88 x 8 x 3

Wide grip Lat Pull down:
77 x 15 x 3

Neutral Grip Chin Up:
5 x 5

Pull Up:
5 x 5

Incline Curl:
20 x 15 x 3

Some other curl work. I forgot what it was. probably 21’s and other curls machines. nothing major.

Hello All,

Dips:
16,12,12,12,10,10

Incline Bench:
45 x 10
75 x 5
95 x 5
115 x 3,2: Went too heavy
95 x 7 x 2

Dumbbell Shoulder Press:
30 x 8 x 5

Super Set Group 1:

Incline Flys:
15 x 15 x 3
12 x 20
5 x 1 minute straight

Incline Press:
75 x 10
70 x 8
65 x 6
65 x 4
45 x 30 seconds straight

Super Set Group 2:

Tricep Pulldown:
22 x 20 x 3

Wide Grip Cable Row: I know it was push day, but I just felt like doing it. 🙂
55 x 20 x 3

Conditioning:

6 minute jump rope

1.5 mi run in 12.5 minutes. I was surprised how easy it was to jog on 7.0. Goign to try and get 12.0 next time.

This workout felt great. now time for dinner.

Hello All,

This workout felt great. Sit Ups are a pain in the ass. But …. I will need to find an ab exercise that I like.

High Bar Squat:
95 x 5
135 x 5
185 x 5 x 3
115 x 8

Reverse Barbell Lunge:
65 x 8 x 3

Good Morning:
65 x 15 x 3

Glute Bridge:
3 sets of 45 reps

Decline Sit Ups:
3 sets of 12

Stretch

that is All. 🙂