Archive for the ‘Power Building Cycle – 01.2014_02.2014’ Category

Dips: 8 reps ; 48 total reps
Assisted Pull Ups: 6 Reps; 36 total reps
Assisted Neutral Grip Pull Up: 4 reps ; 24 total reps.

I did 6 rounds of this with 1 minute rest between rounds.

I ran 1.5 miles in 14.5 minutes.

Stretched. Came home and ate some vegan dumplings and stir fried chicken with sweet potatoes. I will eat a salad later on and call it a night. O YEAH!!!!!

Barbell Row:
120 x 8
140 x 8

Barbell Curl: No Fat Gripz
45 x 8
62.5 x 8
77.5 x 8

High Bar Squat: I will work more on technique and depth on Day 3. Today on last set, I didnt feel like I got full depth. Even though I can. So different from Low Bar Squat. I find myself leaning forward just a little bit once the weight gets heavy. Trying to limit that.
80 x 8
115 x 8
135 x 8
150 x 6 I lost count so I rounded down. Still had 2-3 reps left in me.

Press:
65 x 8
80 x 8
95 x 6

Deadlift:
165 x 5
215 x 5
215 x 2 x 3; just worked on pulling the weight fast.

Crunches: 2 sets of FAILURE STATUS

Weight Loss Update: Right Now My weight is fluctuating between 178 and 182. Which is great! Which means once I go back to higher reps and more a conditioning based cycle, I will be right where I want to be. LETS GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

That is all!!!!

Barbell Curl:
50 x 8
62.5 x 8
77.5 x 8

High Bar Squat: Doing HB Instead of the front squat.
80 x 8
115 x 8
135 x 8
150 x 8

Press:
65 x 8
80 x 8
95 x 8

Deadlift:
165 x 5 x 2
210 x 5
260 x 5

Row:
100 x 8
120 x 8
140 x 8

Crunches 3-6 sets of 50 plus with 1 minute rest.

Barbell Curl:
45 x 8
65 x 8
75 x 8
82.5 x 4

Row:
115 x 8
135 x 8
150 x 8

Bench Press:
95 x 8
120 x 8
135 x 8

High Bar Squat:
75 x 8
100 x 8
125 x 8
145 x 8 (PR)

Power Clean: This felt better. Especially with an appropriated warm up of 75 and 95 lbs.
75 x 3 x 3
95 x 3 x 2
115 x 3 x 1
135 x 2

Crunch:
4 sets of 50+ or so.

Barbell Curl:
60 x 8
75 x 8
82.5 x 6-8

Row:
100 x 8
120 x 8
140 x 8

Bench:
95 x 8
115 x 8
138 x 8

High Bar Squat:
75 x 8
105 x 8
125 x 8
145 x 8

Power Clean: Work on Technique
75 x 3 x 8

Crunches: 3 sets of 100

Barbell Curl: These felt easy.
60 x 8
75 x 8

Row: These felt easy
115 x 8
135 x 8

Front Squat: These felt easy
75 x 8
105 x 8

Press: Light CHeese
65 x 8
80 x 8

Deadlift:
160 x 5
205 x 5
260 x 3 * could have got another 2 but I am hitting this for 5 next Sunday.

Took a light day Since I was feeling some what slow and lethargic.

Dynamic Warm up

Dips: 48 reps
12,12,8,8,4,4

Wide Pull Ups:
8,8,4,4,2

Jump Rope:
About 10 minutes

Treadmill: 1.5 miles in 16 minutes

Post workout stretch

This was a refreshing workout.

Barbell Curl:
57.5 x 8
72.5 x 8
80 x 7

High Bar Squat:
45 x 8
95 x 8
120 x 8 PR!
135 x 10 DOUBLE PR!!!! wooooo will go for 145 for 8 next work out.

Bench Press:
45 x 8
95 x 8
115 x 8
127.5 x 8

Power Clean:
75 x 3 x 2
95 x 3 x 2
120 x 3 x 2

Row:
115 x 8
135 x 8

Hello All,

Below is what I plan to do tomorrow. Should be no problem. High bar squats are awesome. feels way faster than doing low bar squats. i will keep this body transformation going. 178 lbs still. But I will get down to 170. And once I do…. BEAST MODE!!!!!!!!! ARRRRRRRRRRRRRRRRRRGH!!!!!!!!!!

Barbell Curls: Nothing better than doing some curls!!!

57.5 x 8
72.5 x 8
80 x 7

High Bar Squat: BTW I was squatting about 200 lbs low bar.

45 x 8
95 x 8
115 x 8
135 x 6

Wide Bench:

75 x 8
95 x 8
115 x 8
130 x 8

Powerclean:

75 x 3
95 x 3
120 x 3 x 3

Row:

120 x 8
140 x 8

Crunches 2 sets of 100

Calf Raises 2 sets of ALOT

Barbell Curl:
57.5 x 8
72.5 x 8
80 x 7

High Bar Squat:
65 x 8 WU
95 x 8 WU
125 x 8 WS1

Wide Bench Press:
80 x 8
105 x 8
127.5 x 8

Power Clean:
75 x 3 x 2
105 x 3 x 2
120 x 3 x 2

Row:
115 x 8
135 x 8
155 x 6

Crunches 3 sets of 85+
Calf Raise 3 Sets of Burning (maybe)

Stretch