Finally! Awesome Quad session

So after struggling for a few weeks to have a good quad session I finally had one :D I didn't break any amazing PRs but I did something different and got an extra rep at 335lb squats.

Squats- 135x10, 185x5, 225x4, 275x3, 315x2, 365x1, 335x10, x5 (Yay lol)
Front Squats Olympic style- 225x6, 235x6, 245x6, 255x6, 265x6
Leg Press- 8 platesx18,x14
Leg Extensions giant set- 70x12,x8
Calf Raises- 170x20,x14

A good session overall. I started using straps for the front squats and OMFG, that shit was easy! I kind of kept all those sets to lower reps because I read somewhere it just wasn't economical from a safety standpoint to do more and it made sense to me. Anyhow, the straps with wrist wraps=golden (pain free). I included some higher rep work towards the end to help with the connective tissue (I have been having some aches lately). I really enjoyed this workout, I was sweating like a pig and it felt good lol.

Very excited to just do cardio tomorrow (intensity will depend on how burnt my legs are). We have a Korean BBQ event going on tomorrow and my diet has been so good so I might just skip a meal and get extra protein from the meat at the BBQ.

Can't wait to drop calories and get those feathered quads!

Evening Cardio/Reflecitons/Video

So I just finished my evening cardio session. I will be doing these every other day to improve conditioning/lose a little fat/help partition nutrients. It was a mix of intervals at the beginning and then steady state at the end for a total of 25-30min. My weight is around 208 right now and I hope to get down to 195-200 before I lean bulk again.


Also, after today's workouts my biceps/lats were cramping like crazy. I could not move my biceps without them cramping and I even had some tendon pain :/ I think I'm going to drop a few heavy movements in favor of high rep movements to build up the connective tissue a bit more. I will def be including this in all my body parts.

Diet for today (pretty good rough estimate)

Back/Biceps/Abs

Had a +/- okay workout. Did not break any real PRs, but just gave it my all. I was kind of slow moving through everything so I need to be a little bit focused next time. Anyhow, here it is

Pull ups- bw+50x8,x6,x6 (dropped weight from last week but got more reps out)
BB Rows- 275x8, x5+2, x6 (the 5+2 is because on the 5th rep the bar ripped my headphones out so I had to restart)
BB curls- 120x7,x5
Lat pulldowns- 200x10, 220x5,x5
Cable Rows- 140x25 (threw this in just for fun)
DB curls- 55x12,x12 (or 6 each arm)
Hammer Curls- 50x16 (or 8 each arm)
3 sets of Roman Chair with 35lbs


Excited for Quads/Calves tomorrow. Next week I think I will change some of the ordering of my exercises. I will put BB rows first, then Pull ups, then throw out pulldowns and swith to a rowing motion like low row and might throw in a high rep lat pulldown. I will also do DB curls before BB curls.

Calories have been very clean for the past 2 days lol. Yesterday I got in 3200 (off day) and today I will probably get in close to 3500.

Macros will be something like this most liklely

Carbs 430grams , Protein 315grams , Fat 55grams (maybe slightly higher in fat)

Hopefully I will be able to maintain my muscle on this amount and also  lean out a bit for summer.

Hamstrings/Shoulders/Deadlifts

Did Hamstrings yesterday but I'm not going to even bother posting it cuz it was so bad. I could not feel my hamstrings at all and it just sucked. Anyhow today I did a short shoulder workout and some deadlifts with my friend Jake just for shits and giggles.

Military Press- 180x6, 185x4,x3
DB Shoulder Press- 90x6, x5
Deadlifts- 555x1, I don't remember the warm up weights but they were all singles after 405

Anyhow, felt good to know that even though I have not trained it directly for weeks I still have it in me.

I think I have hit my max in the 4-6 rep range so I'm going to lighten the load and move to 6-8 rep range until I stall there.

Might take tomorrow off as a cardio/rest day and then start Back/Biceps with 6-8 rep range.

Chest/Triceps....I'm kicking ASS

So I just had a kick ass workout! Very very good news. I hope this continues for the rest of the week. I had PRs on almost every major exercise and I got a huge pump in my chest/triceps.

Here you go

Bench Press- 285x6 (Easy!), 290x4, 295x4 (probably try and start at 290 next week)
CG Bench Press- 205x6, 215x6, 220x6 (I can't wait to go for 225)
Incline DB Press-100x6 (easy), 105x5 (This might be an issue lol, never thought I would say this but the biggest DBs in the gym are 110....I might get too strong for the DBs lol)
Dips- bw+90x7, (Fuck ya, can finally move up on these)
Pushdowns- 115x7,x6 (there is no intermediate between 130 and 115 so I'll need to be creative next week)
Skull Crushers- 105x6

Legs/well mainly quads

So today was an okay workout. Not excellent by any means but I lowered the weight and went for slightly more reps. Considering only 7hours of sleep the last two days it was not so bad. I also realized that it's just really hard to hit both hamstring and quads effectively in one workout so i will be most likely be splitting them up in the future.

Squats- 335x9, 340x8, 345x5
Front Squats- 225x4,230x4 (managed to do these olympic style without hurting the wrist too much
Leg Press- 6platesx20,x19
Siff Deads- 275x8 (my lower back was so tight I simply could not do these)

Overall, I would have liked to have added more volume but I did what I could manage.

I also want to put in more effort/dedication to quads/hamstring/calves/abs from now on.

Back/Biceps workout

So unfortunately I had to workout during the gym busy hours so I had to change the order of my exercises so I wouldn't lose my rack

Pulls ups- bw+60x6,x6, 65x4! (Hell ya, going to start start at 65 next week)
BB Rows- 285x5,x5,x4 (keep weight the same)
BB curls- 120x6,x7 (Awesome pump from just 2 heavy sets, going to 125 next week!)
Db curls- 55x5,x5 (keep same weight)
Lat Pulldowns- 235x4 (didn't feel right), 220x8,x7 (not sure what I will do with this next week)
Cable Curls- 87.5x4 (getting rid of this movement, will be replaced with hammer curls)


Very good workout :D I feel like I'm adding good thickness to my back which really just makes you look bad-ass.

Shoulders/Traps

Made some gains from last week! :D

Military Press- 175x6, 180x5,180x5 (I got an extra rep at 175 and an extra rep at 180 and even added another set)
DB Shoulder Press- 85x6 (+5 gain from last week, will go up to 90s next week)
Laterals- 50x8,x8
Shrugs- 355x12, 375x8, 395x6 (decided to do more reps instead of adding more weight)

My shoulder that I messed up last week has almost healed completely so I might be able to do weighted pull ups again without fucking things up!

Chest/Triceps from Saturday

Forgot to post my workout from yesterday but here it is.


Bench Press- 280x5,x6, 285x4 (start at 285 next week)
Incline DB Press- 95x6, 100x6
CG Bench Press- 190x6, 195x6, 200x5
Pushdowns- 130x5, x3 (fail)
Skulls 105x6
Dips- bw+90x6

My goal is to keep adding weight to my lifts in the 4-6 rep range. Once my strength gains stop I'll use the same weights I used at the beginning but lift in the 6-8 rep range.

Leg Workout....sucked

So, this is the second leg workout that sucked which is really odd because my legs have always been a strong point.

I'm not completely sure why but here are some theories I have concocted

1. I have been pounding too heavy for too long
2. Inadequate rest
3. Not enough frequency
4.Need more reps
5. Need additional rest days

So, I'll try to wait 6-7 days and I'll start at 245 or so and see how that feels...if its good I'll go heavier.


Squats- 375x4 fml, 380x2...form was shitty too. Dropped to 315x10
Horizontal leg press 310x13,x12
Leg extensions 170x12,x11,x9

Also I might do some additional quad work on my hamstrings day since today blowed.

Back/Biceps

Did another session of a high intensity low volume workout. No pumps like a volume workout but I feel as though it was effective.

Back
Weighted pull ups- bw+55x6, bw+60x5,x5 (will start at 60lbs next week, my end goal would be to do this with 100lbs)
BB rows- 275x7, 280x5 (will start at 280 next week)
Pull downs- 220x7, 240x5, 260(whole stack) x4 (last set was awkward because it was so heavy I could not really sit down/lock myself in the seat and there is the jump in weights is like 240,260, so I'll start at 240 next week and see if i can get higher reps before going to 260)
Seated Row- 200x10 too light (will go heavier next week)
Biceps
DB curls- 50x6 (each arm),55x5 (I like this exercise a lot more now....will start at 55 next week)
BB Straight bar curls- 115x6, 120x5 (start at 120 next week)
Cable Curls- 95 (whole stack)x4 (will go for more reps next time


Overall a good workout. Very low volume but I think this style of training will work out well if I keep adding weight to the bar every week.

Cardio (Monday)/Shoulders/Hamstrings(Tuesday)

So yesterday I did some cardio on the rowing machine. Not gonna lie, It was hard but I really liked it.

5min warm up and then 16min on rowing machine= 4360meters total


I have not done direct shoulder work in a while (at least military presses) so it was a good change

Military Press- 175x5,180x4 (start at 180 next week)
DB Press- 70x6,75x6,80x6 (start at 80 next week)
Laterals- 40x8,50x6
Straight Deads- 315x6,335x6 (had major problems actually feeling it in my hamstrings :/)
Shrugs- 335x8,355x8,405x5 (start at 405 next week)
Seated leg curls- 125x8,140x6, 155x5 (start at 155 next week)
Standing leg curls- 60x6,80x6 (very easy),110x7 (start at 110+ next week)


Overall, a good workout. I want to try and max out my strength in the 4-6 range and then up to the 6-8 range once I plateau.


Very very excited to work back/biceps tomorrow.

Chest/Triceps (low volume/High intensity)

So I'm transitioning to a low volume split. The main reason is to increase the quality of my reps/sets and really focus on the mind muscle connection. Its kinda like MAX-OT (maximum overload training) but I'm not going to follow it to exact T if I don't feel like it. Jeff Rodriguez reminded me that everyone is built slightly different and so you have to learn what works for YOU.

Anyhow, the workout was not too bad. I made some good progress and because the gym was pretty empty I managed to finish the workout in a timely manner.


Chest/Triceps
Bench Press- 275x6, 280x4,280x3 (next week I'll use 280)
Incline DB press- 85x6 (not failure), 95x6 (will use 95s next week)
Dips- Bw+90x5,x6 (will use 90 next week)
Close Grip Bench- 185x6, 190x5 (will use 190 next week, this was done with a very controlled negative)
Power Pushdowns- 130x4,x4 (I do these like Jeff taught me, 1 foot back to get good leverage and just use your whole body to get it down but then control the negative very slowly) (stay at 130)
Skulls from the floor- 105x5 (keep same weight)

Very productive workout. I remember when I did Max-OT a year ago I had great gains (lots of strength). This time around,however, my control and execution is much better and so hopefully that will translate to better results.

Tomorrow is cardio. I plan to do a 10min warm up and then 15-20min of hard ass cardio.

Oh, and like I promised, here is my diet so far for the day. Its short 200-300 calories which will probably come from protein and veggies, maybe chicken breast and something else.


The stuff in red has been consumed already lol. The stuff in black will be eaten this evening

Quad workout and I'm fat and weak :/

So I had taken a few days to recoup because I was feeling under the weather lately. I had like 6 hours of sleep last night and I just wanted to workout. But first I must say that I'm kinda fat right now....well maybe not by normal standards but my abs are all blurry and I just don't feel like myself. I really don't want to cut right now because I don't have a very consistant diet and don't want to risk losing all the muscle I worked so hard to build up. Instead I'll try to recomp or just maintain what I have without gaining any additional fat lol. I will start a good cut once I get back from Brazil. Even If I get a bit fatter I know that I can lose it all and come back ripped to the bone once I start working and can eat a very meticulous diet.

My workout was pretty shitty but I'll list it anyway (only real sets)
Squats- 385x5,405x1, 335x9,355x4 (next week I'll start at 355)
MTS hammer Squats- 310x10,390x10,x9 (390 is the whole stack so I need to find a new exercises, its just too easy)
Leg Press- 585lbs x10, 810 x6


Was going to do abs but the gym was way too packed :/

I'll post pics of the body parts I workout, even though I'm fat and disgusting now. I hope in a few months you will really be able to see the progress when all the fat comes off :D

My current split is something like this

Day 1- Quads/Abs

Day 2- Chest/Triceps

Day 3- Cardio

Day 4- Hamstrings/Shoulders

Day 5- Back/Biceps

Day 6- Cardio/Calves

Day 7- Rest or repeat

Total sets anywhere from 9-12 for big muscles and 4-7 for smaller ones. Rep ranges are 4-10 with occasional power movements of 1 rep. 

Finally diet- Since my diet has been so shitty the past few weeks I'm going to be posting everything I eat to be accountable and to make sure I eat just enough to maintain. 

3700 is my estimated total for workout days. Non workout days or cardio days will be around 3500. Oh, forgot to add...water...water...water. I will be drinking at least 4L every day...I piss a lot already but this is going to take it to a whole new level. 

So here is what I ate today/what I plan to eat lol

Notice how its short around 600 calories. Well, I'll probably get dinner with my girlfriend and I'll make it up there. Most likely a heavy protein meal with a little carbohydrates and fats. 

I will also reward myself for every 7 days that I hit my targets. I'm guessing my estimated macros will be something close to 40/40/20 (protein/carbs/fat) 

Upper Body workout/Arm workout with Jeff Rodriguez/Reflections

Sorry I have been MIA for a bit. Here is my condensed upper body workout

Bench Press- 275x5,x5,x3
Pull ups- bw+50x6,x6,x5, bwx11
DB Presses- 100x9, 110x7
BB Rows- 225x5, 245x5, 265x4
Machine Shoulder Press- 100x10, 120x8,140x5

I had the chance to train today with natural bodybuilder, Jeff Rodriguez. We did Hamstrings/Arms (my weak body parts) and I learned a lot. We focused mainly on slow negatives and explosive positive portion. It made me think that I don't really train a super negative and that I should be. His development is insane! I don't know If I will ever get to that level but It made me really think that I could be training with more intensity if I train this way. I did not keep track of my exact weights/reps during this workout but here is it.

Stiff Deadlifts- worked up to 315
Lying Leg Curls- 130
Standing leg curls-50

DB curls- 50s
Floor Triceps Extensions-105s
Cable Curls- 120s
Leaning Triceps Pushdowns- 120 (like a power movement)

I'm also going to try a new split. It might be something like this depending on Jeff's input

Day 1- Chest/Triceps
Day 2- Back/Biceps
Day 3- Quadriceps/Abs
Day 4-rest
Day 5- Hamstrings/Shoulders
Day 6-rest
Day 7-repeat

Light legs/Thoughts and the torture begins

Light legs

Back Squats- 285x3,x3,x3,x3,x3,x3
Close stance leg press- 540lbx 14,x13,x12
Leg Extensions- 50x20, 60x15, 70x14
DB Straight leg deadlifts- 100x12, 110x14,110x11
Leg curls RP- 125x10,x4,x2

So I have not really been making too much progress on my light/heavy days. So I'm going to switch things up. On my lighter days I will use a rep range of 8-10reps and on my heavier days I will use a rep range of 4-8reps. I'm planning on sticking to this for 4 weeks and see what happens. Really hoping my arms and shoulders will respond to the much heavier weight.

The outline is still PHAT but will look something like this.

Heavy Upper

Push
Bench Press- will stick to 275lbs (3 sets)
Flat DB Press- use 100-110lbs most likely (2 sets)
Seated Military Press- 135 and work from there (3 sets)
Pull
BB Rows- 250lbs (3 sets)
Weighted chins- use 50lbs (2 sets)
Rack Chins- 50lbs (2 sets)

Assistance (AKA GUNZ)
Super heavy cheat BB curls- maybe 120-135 pounds- focus on negative (3 sets)
Super heavy Triceps Extensions- no idea how much weight, but I'll try 135 (3sets)



Heavy Lower
Back Squats- 385-395 (3 sets)
Leg Press- maybe 600lbs+ (2 sets)
Leg Extensions- 150lbs (2 sets)
Stiff deadlifts- 315lbs (3 sets)
Leg curls- unsure about weight (2 sets)
Calves

I'm still deciding what to do on hypertrophy days.

Pull and Push workouts

Pull
Deadlifts- 135x10, 185x5,225x3,275x3,335x3,385x3,430x7(with straps)...next week I'm deloading for sure
Hammer MTS Lat machine- 100/side x15,x10,x10
CG Pulldown- 140x15,x15,x15
Lying curls- 70x7, then RP, x7,x4,x2
Seated curls- 35x10,x10,x9
Hammer Curls- 45x20,50x20 (next week will go heavier)

Push
Bench Press light (speed)- 215x3,x3,x3,x3,x3,x3
Incline Bench Press- 135x15,155x12,175x8
DB Flat flys- 50x10,60x10,70x10 (next week start at 60)
CG bench press-155x12, 175x12, 185x9
Rope pulldown- 40x12,x12,x12 (last one a bit of cheating)
Skulls to forehead + cg bench- 70x15,x9,x10
Tricep press down RP style- 100x30,x12

Funny gifs

Here are a few funny ones I thought some might enjoy




GIFSoup


One of my favorites of Ronnie Coleman





GIFSoup

How to gain muscle! Recipe included

For those that are interested. I have been making this pudding every night to gain weight and it has been working well. Taste amazing as well!

Another version that I think works even better is:

3 scoops ON casein, 1.5 cups liquid egg whites, 1tbsp Hershey's 100% cocao, and 3 packets splenda


Enjoy! 

HEAVY ass Legs/Gummy bears and thoughts

So as I write this I'm about 20min post my 1.5 hour leg workout munching on tons of gummy bears and sipping my protein shake. I had the opportunity to train with my friends Eric and Mirek and got some heavy weights up. This whole workout just reminded how around 2.5 years ago I was squatting with 135lbs and thinking it was cool to have a plate on each side, then 225, then 315. Its really great to look back and see how far you have come. Anyhow, enough reminiscing. Here was my workout


Back Squats- bar x20, 135x5, 175x5, 225x5, 275x3, 315x5, 355x5, 375x4, 385x5 (Yes, that's right. Look back in a few weeks/months to see 405x15 :D)
Leg Press- 540lbsx10, x12
Leg Extensions- 70x10, 80x10,90x10
Leg Curls 125x10,x10,x10
Heavy Ab Roman chair-35x10,50x10,70x7

Squats took up most of the time but that's okay. They will always be the most taxing and I always find that its important to move up in weight slowly and not just jump to 385. I can't ever imagine just coming in and doing 405. You just have to warm up and add weight slowly.


Tomorrow will be cardio/calves. Thinking about deloading next week but still unsure.

Taking applications for good spotters and photos!

Okay, so first thing first. I want to plan my DC training cycle and due to the intensity of the Dog Crappe training I need a good spotter. Every movement is literally taken to failure 3 times in a rest/pause fashion and it is very draining/can be dangerous. So if you would like to be a spotter leave a comment or shoot me an email. I will most likely just be training MWF. Cardio will be done on the off days.

Secondly, I'm getting a camera that can take high quality photos! So I can get some progress pics up :D Hopefully the camera comes in this week!