8/16/11 off

8/17
db press 150#x 10 drop set 75# x fatigue
incline barbell from pins (2 chains side)
db fly super slow reps

all one giant set
military db drop/side raise drop/upright row 5 x 10 sec pause/b/o raise drop/
side-front-top raise drop

8/18 cambered bar curl 60# side
machine dips heavy yellow minis
concentration curl (slow negatives)
bench dips 3 bands

8/19.........
off

8/20
box squat 4 # side yellow minis ????? MPFllc - YouTube

glute ham raise
supersetted w/ lying leg curls (partials / negative)
leg ext (ss)
hack squat ????? MPFllc - YouTube
calf raise (hack squat)4 # side
smith machine calf raise (fast reps)

8/21 ...........

off

8/22
low back is a disaster today:mad::mad:

pullups (assisted) 15 # 15, 15, 13, 9(52)
t bar row 10 x 10 30 - 60 seconds rest btwn
last sets reps speed 4/1/1
seated good morning 2x
standing good morning 1x
hyperext
heavy abs

8/23..........
off

weight has climbed to 216 evenings
@212 am.
-c

been off antibiotics for 1 week (7 days). feeling back to normal. still a little swelling where infection stemmed from. redness and heat completely gone. causing a little water retention in the area making the abdominal region very smooth
calories remaining constant from the previous bump @ 50 pro @ 50 carbs @ 25 fat each meal 6 meals daily with additional 50 carbs pwo on training days
weight has slightly moved, and going to push for @10 more lbs. by years end
-c

hey does anybody look at these.??????

if you do, post something up. it seems like we a re just journaling with no one paying any attention until the contest is over.


back to business

barbell curls 42 1/2# side x f
rope pushdown heavy sets 5
dumbell curl last set 75#
db skull 60#
cable curls supersetted w/ dips x fatigue (high reps) 4sets
took in about 300 carbs post workout the last 2 days.
no idea wtf i was doing, put could not stop eating
tomorrow seems like a good low carb day for me, well, we'll see:D
-c

i really think the new tests and exams i have been taking are making a difference. everything seems to be feeling a little more smooth and seem they are easier as the weeks mount.

Hugetom is a great tudor
gbn is providing some great study materials
-c

8/27 (de load lighter day)
leg press w/bands
glute ham raise
t bar squats (first time xperiment......ok i guess)
calf raise (leg press)
standing calf raise 100 reps

8/28
off day

8/29
deadlift (bottom) 4# x 5 very clean form
pullups assisted 10 # 18 14 10 8 (50)
single arm t bar 2 sets
close grip pulldown stretches

8/30
off day

8/31

Db press (slight incline) 150x8
decline press w/weights hanging from the bar) 50 + 55 pound kettle
this was the craziest shit. the bar was shaking and so chaotic i thought i was going to drop on my face. Seems like it could be a new favorite

hammer flat bench drop set 4 #/3 #/ 2 #/ 1# superset w/
db fly 65#

hanging abs
done
-c

barbell curl 45# side
seated db curl (last set 75#) seated back at @75 degress
cable preacher (higher rep)
rope pushdown
skullcrusher 1 set x f
machine dips
cable pushdown 4 sets 5
reverse curls

weight was 220.4 last night. heaviest I have ever been, granted it was at night
-c

off day
-c

safety bar squat 5 # side x 5 good low reps
????? MPFllc - YouTube

hack squat facing backwards
glute ham raise
seated leg curl
calf raise
-c
holding at 220lbs @pm

off day
-c

deadlift 4# + 10 x 3
pullups 15, 10, 10, 8
reeves deadlift cambered bar 45 +25
8 sets 8 reps 45 seconds between

2 sets cable biceps curls just for blood. arms cramping and fingers feeling a little stiff, needed to move the upper arms
-c

off today 9/6
-c

pm weight 220.2 last night
-c

dbpress 120# x 20 ????? MPFllc - YouTube


decline chaos ????? MPFllc - YouTube

machine stop press, negatives (stack) x 2
fly 60/40/30/20
abs
-c

tri pushdowns 5 # + 30
barbell high curl
tri ext
cable curl (w/ partials)
close grip press
lying cable curl
-c

off day
very much needed:eek::eek:
-c

squat 405 + chains @45 pounds) x 5
glute ham raise 8..8..8
leg curl (banded) x fatigue
leg ext (slow reps) heavy squeeze.
standing calf raise from the floor barbell 495 x 12 2x



hurt upper lat doing a pullup demo. actually demo of how not to do it.
stupid.
very sore and tender. messed me up the whole rest of the day.
-c

took 800 mg ibuprofen and it really took the edge off the pain.
a little massage, and stretching,

somewhat more manageable.
we'll see how it is 2 morow
-c

deadlift 4 + 25 x 3
low cable row
pullups wide close no rest super set after last set of low cable
barbell rows 225 (strict form)
high lat stretch/pulls
banded hypers

-c

lower carbs after workout. was going up to 300 pwo last 2 weeks
@ 100 today and near future
stay @ 300 for the day
a little lower on off days

picture sucks

forgot to refer to training log, and went from memory. ended up increasing 30 pounds yesterday, should not have increased any, and got the same # of reps. aggravated when I could not get the reps, but pleased to find i should have done considerably less weight.

today enjoying a much needed do nothing but work day w/out any gym time
-c

slight incline db press 150# x 9 1 negative
incline press (banded) 8.... 8.... 4 (orange/purple)
cable crossovers
hanging knee raises
rope crunch
mma style rope raise 50/60
stretch


first time ever w/ the ropes. really got an incredible pump from 2 sets
so fat and out of shape, cardiovascular system is what failed me

200 carbs post workout

barbell curl 50# side
tri pushdown 4 - 45# +35 +2 chains
db curl drop 75/50/25
db skull 50 x3 10 sec btwn
cable preacher (high rep, w/ partials)
bench dips (banded)
-c

terrible neck strain

off day

chiro visit, unfortunately not feeling immediate relief
maybe some ice later
-c

some pics from yesterday.
biggest change (2 months) that I need to change back is my fat went from 15 to 25 per meal. this is causing me to get a little smooth, and I am not gaining any more weight from it.
So, it is time to cut it back and stay the course at 15 gr.

-c

pic #2
-c

neck still feels like garbage. not sleeping well. def. going to effect leg training later. that bar on my neck might be a problem later
-c

Sat 9/17
safety squat bar 555 x 6 (New PR)
walking lunges (length of gym section) 2x preload 110lb down and back
glute/ham raise 3 sets 6 reps (first time for 6 reps)
standing leg curls (single) 1 warm up, 1 w/stack
seated leg curls (partials/drop 3x)
seated calf raise 7 #plates
standing smith calf raise

-c

8/18
off day

neck is still tight. causing my sinuses to not drain correctly, not yet straightened out. got the pr on Sat. so I am working through it ok


deadlift 455 x 3 :mad:
pullups (straight bar) :mad:
rack chins using lat pulldown bar hanging from chains
modified machine rows(dante)
one tbar rows sideways superset with straight
Good mornings 135 & 225 :)
extreme stretching (hanging and pulling) :mad:

-c