Back On Track With Bodybuilding

[BlondBomber]

My efforts to return to the world of powerlifting have failed. I guess trying something different cab be good because it will show you that the grass is not greener, and that what you were doing, is what you want to do.

Today: Quads/Hams

1. long seat leg extensions
5platesx15
5platesx15
10platesx10
12platesx10

2. leg press
450x10
540x10

3. hack squats
180x10
270x10

4. short seat leg extensions
8platesx10
10platesx10

5. lying leg curls
3platesx15
5platesx10
7platesx10

6. one-leg curls
30x10
30x10

7. snatch-grip stiff-legged deadlifts
135x10
225x10 (straps)

Putting leg extensions as my first exercise was hard on my knees. I am going to squat again next week, I just wanted to try something different today.

 

[HodgeMN]

Seems like alot of volume to me. My leg day is:

Squats 5x5
Stiff legged deads
calf raises
lunges

I do deadlifts on back day. As for extensions, those never seemed to do much for me.........

 

[musketeer]

My last leg workout: (I'm slowly fixing my knees so not my best):

15 mins jog
10 mins cross trainer

Squat (ATF):
10 x bodyweight only
10 x bar
10 x 135
5 x 185
5 x 225
3 x 275
52 x 135

10 mins upright stationary bike

15 mins stretching

 

[kiosk]

52 x 135

forgive me, by why you jump to 52 reps like that?

 

[musketeer]

U R forgiven! Yeah it was kinda wierd - it was me knees that were killing me with 275lbs NOT the muscles, so I decided to do one set to failure with 135. My best is 75 reps - no locking the knees at the top and going all of the way down and not stopping. Did that on Wed - its Sat now, and my legs are still canning me!

 

[BlondBomber]

Seems like alot of volume to me. My leg day is:

Squats 5x5
Stiff legged deads
calf raises
lunges

I do deadlifts on back day. As for extensions, those never seemed to do much for me.........

A lot of volume, really? I went back to low-volume, heavy-duty training, so I cut down the volume a lot. I count the first two sets of leg extensions as warm-ups, the same goes for the first set of leg curls, so that would mean I hit 8 working sets for quads and 6 working sets for hams.
Do you think that is a lot?
I see that you are a member of the 5x5 Madcow camp, so maybe it would be a lot using that routine as a reference point?

 

[BlondBomber]

My last leg workout: (I'm slowly fixing my knees so not my best):

15 mins jog
10 mins cross trainer

Squat (ATF):
10 x bodyweight only
10 x bar
10 x 135
5 x 185
5 x 225
3 x 275
52 x 135

10 mins upright stationary bike

15 mins stretching

I warmed-up on the bike for 5 minutes, and I have started to stretch, so I can feel you there.
Why do you only do squats? Do other leg exercises, i.e. leg press, hack squats, leg ext., etc., hurt your knees?
I have heard that leg extensions are suppossed to be way worse for your knees than squats, do you know anything about this?

 

[Guinness5.0]

I
I have heard that leg extensions are suppossed to be way worse for your knees than squats, do you know anything about this?

I've heard this from physical therapists (yes more than one) and it has to do with the strain on one of the main ligaments/tendons in the knee (I forget which one but I want to say it's the patellar tendon).

 

[musketeer]

I warmed-up on the bike for 5 minutes, and I have started to stretch, so I can feel you there.
Why do you only do squats? Do other leg exercises, i.e. leg press, hack squats, leg ext., etc., hurt your knees?
I have heard that leg extensions are suppossed to be way worse for your knees than squats, do you know anything about this?

Oh yeah buddy! I USED to be the king of leg extensions. At 15 years old I did them like a fiend 3 x a week and built remarkable quads with just that one exercise! Then I got injured, and I don't dare do them again because the next day my patellar tendon will be SO inflamed. I'm doing a back to basics type program, and using essentially only these 8 movements:

Squat
Dead
Low Incline Bench
Dip
Chin
Push Press
Barbel Row
Cross Bench Pullover
(+3 types of calf press)

I hae found that if I go real hard on the squat and deads, then I do not need additional leg work - I run and swim too! Any thing extra is just going to drain me and actually reduce the effectiveness of my program. I'm getting over a double knee injury, so my pundages are crap a the moment, but I'm making terrific progress, and I want to stay away from machines in the future as they do not encourage health joint fuction (I believe).

 

[BlondBomber]

I've heard this from physical therapists (yes more than one) and it has to do with the strain on one of the main ligaments/tendons in the knee (I forget which one but I want to say it's the patellar tendon).

That sounds like what I heard.
I think that I will only use them as a finishing/pumping exercise, once my knees are all ready warmed-up.

 

[BlondBomber]

Oh yeah buddy! I USED to be the king of leg extensions. At 15 years old I did them like a fiend 3 x a week and built remarkable quads with just that one exercise! Then I got injured, and I don't dare do them again because the next day my patellar tendon will be SO inflamed. I'm doing a back to basics type program, and using essentially only these 8 movements:

Squat
Dead
Low Incline Bench
Dip
Chin
Push Press
Barbel Row
Cross Bench Pullover
(+3 types of calf press)

I hae found that if I go real hard on the squat and deads, then I do not need additional leg work - I run and swim too! Any thing extra is just going to drain me and actually reduce the effectiveness of my program. I'm getting over a double knee injury, so my pundages are crap a the moment, but I'm making terrific progress, and I want to stay away from machines in the future as they do not encourage health joint fuction (I believe).

If you are having knee difficulties, why do you run? Doesn't that put an enormous amount of strain on your knees?
Off topic, until I saw your pics in another thread, I always got an image of you looking like Borat from the Da Ali G show when I looked at your avatar.

 

[BlondBomber]

AM: Life Fitness stationary bike: 60 min., Hills Profile @level 4

PM: Delts/Traps/Triceps/Abs

1. Hammer Strength military press
(barsx10)
(50x10)
(90x10)
140x10
180x10

2. 1-arm side raises
20x10
25x10

3. deltoid flyes
80x15
100x15

4. cable upright rows
100x10 (straps)
130x10 (straps)

5. seated Hammer Strength shrugs
90x10
180x10 (straps)

6. v-bar pushdowns
(15x15)
30x10
35x10

7. overhead DB ext.
60x10
70x10

8. 1-arm pushdowns
10x10
10x10

9. Hoist abdominal crunch machine
5platesx20
7platesx20
7platesx20

 

[BOOEY]

What are deltoid flyes?

 

[musketeer]

What are deltoid flyes?

Yeah, they sound kinda heavy for dembel laterals - my guess is that it is some kinda machine?

 

[BOOEY]

Yeah I think he was referring to the machine - imagine doing 100lb dumbell laterals!

 

[musketeer]

If you are having knee difficulties, why do you run? Doesn't that put an enormous amount of strain on your knees?
Off topic, until I saw your pics in another thread, I always got an image of you looking like Borat from the Da Ali G show when I looked at your avatar.

I run because I'm a Royal Marine Reserve Officer Recruit and it's very important to be super fit. I've got a long way to go because they expect the reserves to be as strong as the regulars and the officers must be leading from the front!

I do ton's of stretching and swim twice a week to relieve the tension on my knees. I like to run on the river thames - mostly at night, I live just by the houses of parliament, the views are amazing and the breeze from the water is refreshing compared with being in the middle of a city of 10 million.

Inspiring riverside views from my jogging circut!

 

[musketeer]

Yeah I think he was referring to the machine - imagine doing 100lb dumbell laterals!

Yeah, but BlondBomb uses 4 plates a side on the hammer press for 10 reps!

That's one hell of a lot!

In terms of volume, it looks like you build up safely to one good hard set, so I do suppose that it is not very high volume as all of the sets before your last one for each exercise are submaximal and relatively easy for you.

I quite like it, but personally dont hit arms very often because after all of the heavy compound stuff there is no need for me to do more...

 

[BlondBomber]

What are deltoid flyes?

I used to always call the motion reverse machine flyes or reverse pec-deck, until I worked out at the World Gym in Pacific Beach, SD and used a machine designed just for these called deltoid flyes.
It makes me feel special to use the term.

 

[BlondBomber]

Yeah, but BlondBomb uses 4 plates a side on the hammer press for 10 reps!

That's one hell of a lot!

In terms of volume, it looks like you build up safely to one good hard set, so I do suppose that it is not very high volume as all of the sets before your last one for each exercise are submaximal and relatively easy for you.

I quite like it, but personally dont hit arms very often because after all of the heavy compound stuff there is no need for me to do more...

I am not as strong as you think; I count all the weight on the bars as my weight for the set. Like a 45 on each side would be 90, and so forth.

And your observation as to my "feeler" sets is correct. Unless I am squatting, deadlifting or benching, only my last set is normally a work set.

Shit, 4 plates a side I wish, 2 kicked my ass and my delts are sore today for the first time ever.

 

[musketeer]

LOL! Duhh! I should have seen that! I remember that last time I worked out at a gym that had hammer strength and I'm sure I never saw anybody use more than 3 plates a side! Can't remember exactly how high I actually got but I remember 2 plates being a major milestone for me. Seated hammer press is one of the only machines that I actual like using. The grove where you are pressing back up over your head is great, and it somehow allows you to press more with your delts than tricpes which is always a bonus as my tris are always geting sore...

 

[Guinness5.0]

BB-

What's with all the machines/isolation?

 

[BlondBomber]

LOL! Duhh! I should have seen that! I remember that last time I worked out at a gym that had hammer strength and I'm sure I never saw anybody use more than 3 plates a side! Can't remember exactly how high I actually got but I remember 2 plates being a major milestone for me. Seated hammer press is one of the only machines that I actual like using. The grove where you are pressing back up over your head is great, and it somehow allows you to press more with your delts than tricpes which is always a bonus as my tris are always geting sore...

Exactly, homie.
I tried the HS for delts because Chris Cormier is always singing its praises. I think that I might try them from chest. I will try a position similiar to when I did the military presses: hands wide and seat deep enough for a good, long range of motion, but with enough clearance to secure my feet on the ground.

 

[BlondBomber]

BB-

What's with all the machines/isolation?

In regards to my thigh workout, I can see what you are saying. I have started to diet strictly again, and I am trying to kick my caffeine habit, so I decided to take off squats this week and try something different. My quads were not sore at all and I could do hard cardio the next morning, so I feel that session was a bit of a wash. I will be back squatting heavy next week.
As to my delt workout, I never get my shoulders sore, so I thought I would try a new approach, and it worked. I also trained alone the last two workouts, so that might have factored in also.
What would you recommend (no 5x5, nothing against it, but it isn't my thing)?

 

[Guinness5.0]

I'm totally sold on compound movements- more specifically setting up a training cycle that focuses on improving them within a set timeframe. I feel that that is the best way to force adaptation. The set/rep scheme doesn't have to be 5x5- it could be 3x8 or whatever. I feel that if I can improve my military press by 20 pounds over the course of 4 weeks (just throwing out #'s for argument's sake) and eat big then my shoulders will grow/improve.

The obvious response is "Well what about rear/side delts?" but if the rest of your training involves the compounds, they'll get hit plenty. I can personally atest that heavy rows done w/ torso parallel to the ground caused more rear delt growth than I've ever seen.

Just my opinions. I feel that the body works best when training synergistically and that the iso stuff doesn't do much but gobble up recovery energy that could be used to increase overall work capacity in the lifts that matter more.

The proof's in the pudding- if it's working then do it. I've just had a hell of a fun time making progress equal to my last AAS cycle so it's working for me

 

[Tweakle]

4 plates a side on the hammer overhead press? thats impressive.. I personally hate that fucking thing it tweaks my shoulder something evil when I try using it.

I saw Cormier shillin hammer in the last musclemag, seems to be working for him.. I like their row peices but the rest doesnt do it for me. (in that issue cormier said he could incline 405 for 12 with the bar.. impressive. But they also 'featured' A&F model lookin chrisitan boveng who apparently can do the same weight for reps.. ironic in an issue with an article devoted to blatent bullshit and exxageration in bbing )

 

[musketeer]

My shoulder rountine is very basic, but really gets me sore and powerful, fast:

Push presses: 3-4 sets of 4-10 reps
Cheat dumbel laterals: 1 set of 6-10

That's all!

 

[c3bodybuilding]

For me that would be too much. But we are all different, and sometimes need to use a different approach. On that note, it looks good to me. Welcome back to the world of bodybuilding. I look forward to reading about all the progress you will be making

 

[BlondBomber]

4 plates a side on the hammer overhead press? thats impressive.. I personally hate that fucking thing it tweaks my shoulder something evil when I try using it.

I saw Cormier shillin hammer in the last musclemag, seems to be working for him.. I like their row peices but the rest doesnt do it for me. (in that issue cormier said he could incline 405 for 12 with the bar.. impressive. But they also 'featured' A&F model lookin chrisitan boveng who apparently can do the same weight for reps.. ironic in an issue with an article devoted to blatent bullshit and exxageration in bbing )

Christian Boveng could have repped 405 12 times on the incline when he used to be bigger, but I can see what you are saying about exaggeration in BBing magazines.
Though, I look much more like a A&F model than a BBer, and I can deadlift/squat 500+, so you never know.

 

[BlondBomber]

My shoulder rountine is very basic, but really gets me sore and powerful, fast:

Push presses: 3-4 sets of 4-10 reps
Cheat dumbel laterals: 1 set of 6-10

That's all!

Why do you do cheat DB raises? I have found side raises to be very form intensive. Do you train your rear delts?

 

[BlondBomber]

For me that would be too much. But we are all different, and sometimes need to use a different approach. On that note, it looks good to me. Welcome back to the world of bodybuilding. I look forward to reading about all the progress you will be making

What does your routine look like?

 

[musketeer]

Why do you do cheat DB raises? I have found side raises to be very form intensive. Do you train your rear delts?

I do cheat laterals because the kick my ass and I love them!

Sit on a benchwith the dumbells under your butt and your arms bent like when doing flyes. Accomodate this by leaning forward about 6 inches. Explode theweight up with a simultaious deltoid contraction and by sititng up straight. Try to ge the weight up as high as possible. Attempt to stop the weights there. If the weight is right then you can get them to about ear level on the first few reps with just a little cheating( you wont be able to stop them, but try and control the descent ). As you tire, the weights will go less high, and you will become more relyant on the cheating to get them up. Really, it's kile using a weight that you can only lift in good form once or twice, and doing a safe cheating set of 10! (I can use 70lbers for 10 reps)

The form is still very important:
-Arms must remain locked into the same angle
-Being seated removes the hips movement completely
-The arc of the dumbels must remain constant and straight out to the side NOT out in front like so many ill-informed assholes I see!
-The whole "pikie higher that the thumb" rule still applies.

I do my rear delts on a back day, but generally only do one set of 10-15 bent-over dumbell laterals. My rear delts get fried by the deadlifts, rows, chins and push presses (really! explosive overheads also cane my rear delts), so I don't relly hit them all that often.

 

[BlondBomber]

AM: StairMaster StairClimber: 45 min./Hill Profile@level 5

PM: Back/Cardio

1. pull-ups w/straps
bwx8
bwx8
bwx7+1 partial
-I took a wider grip on the third set for extra leverage.

2. snatch-grip rack deadlifts
225x5
405x5 (straps)
500x5 (straps)

3. platform BB rows
135x8
185x8

4. reverse-grip seated rows
100x8
110x8

5. DB rows
80x8
100x8

6. neutral-grip pulldowns
100x8
130x8

Cardio #2: StairMaster bike: 45min./FatBurner@level5

-Good work overall. I rested 2 min. between all sets, so I was done in under an hour. The pull-ups and BB rows really pumped my lats.
-I measured my bf yesterday and it was 13/4%. I used some handheld thing. Anyone know if measuring bf at the end of the day, after eating and drinking water all day affects the measurement. It was also a rest dya.

 

[musketeer]

That's a great workout BB - very similar to what I used to do (so I guess I would say that!)

 

[BlondBomber]

That's a great workout BB - very similar to what I used to do (so I guess I would say that!)

Thanks. I have decided to use this formula for the next little while:
1. pull-ups/chin-ups
2. deadlift motion
3. BB row motion
4. row motion
5. row motion
6. pulldown motion

 

[BlondBomber]

AM: Stairmaster StairClimber: 45 min. Rolling Hills@level 5

PM: Chest/Calves/Cardio #2

1. low-incline DB press
25x15
40x10
60x10
70x10
80x10

2. flat DB press
70x10
80x10

3. flat DB flyes
35x10
40x10

4. wide-grip Hammer Strength press
180x10
180x10

5. Hoist machine flyes
70x10
90x8+2 partials

6. seated calf raises
50x15
90x15
140x15

7. calf raises
160x15
180x15

8. vertical toe press
13px15
15px15

9. Stairmaster bike: 45 min. FatBurner@level 5

 

[Guinness5.0]

-I measured my bf yesterday and it was 13/4%. I used some handheld thing. Anyone know if measuring bf at the end of the day, after eating and drinking water all day affects the measurement. It was also a rest dya.

That's the best time to measure with one of those- hydrated and NOT after a workout. Don't put too much faith in it, but if you keep your testing conditions similar, you can use it to see if you're making progress.

In my experience they tend to read a percent or two high (i've been calipered by someone "good" then used the electronic gizmo after), but I would imagine they vary from device to device.

 

[BlondBomber]

AM: Stairmaster StairMill: 45 min./FatBurnerPlus@level 5

PM: Arms/Cardio #2

1. rope pushdowns (warm-up)
2px3x15

2. false-grip pushdowns
10px10
12px10
14px10

3. EZ-bar curls
45x10
75x10
95x10

4. low-incline EZ-bar ext.
75x10
95x10

5. incline DB curls
30x10
35x10

6. V-bar overhead ext.
6px15
8px15

7. one-arm cable curls
4px10
5px10

8. reverse short bar curls
50x10
60x10

9. 1-arm DB curls
20x20
30x20

10. LifeFitness bike: 45 min.

 

[BlondBomber]

Early PM: Stairmaster Stairmill 35 min. wave

Late PM: Delts

1. standing DB military press
30x10
40x10
50x10
60x8
65x8
-These kicked my ass!

2. 1-arm side raises
20x10
25x10

3. bent-over raises
20x10
25x10

4. short-BB front raises
50x10
60x10

5. Cybex military press ssw/Cybex lateral raises
90x10/30x15
100x10/50x10

6. front DB shrugs
80x10
90x10

 

[BlondBomber]

Trained: Quads/Hams

1. squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
405x5 (belt)
-Fuck! Reps 1&3-5 were about 3/4 to parallel, and rep 2 broke. I had no spotter, and did do cardio twice a day, 6 days last week.

2. leg press
10platesx10
12platesx10

3. leg ext.
8px10
11px10

4. seated leg curls
110x10
150x10

5. lying leg curls
5px10
7px10

 

[BlondBomber]

AM: StairMill.30min.wave(10min.l5.10min.l6.10min.l5)

PM: Chest/Calves

1. bench press
45x10
95x10
135x4
185x4

225x4
245x4
245x4

2. incline bench press
185x6
185x6

3. slight decline DB press
70x8
85x8

4. tri-set: dips/machine press/incline DB flyes
bwx10/10px10/30x10
bwx10/10px5-8px5/30x10

5. seated calf raises
90x15

135x15
180x15

6. DB calf raises
30x15
40x15

7. leg press calf raises
200x20
200x20

I was somewhat happy with my bench #'s, because I have not lost that much strength dieting. Lifting that heavy was sort of shocking after doing higher reps for a while.
I did the tri-set to try and really annihilate my chest, but I found it hard to focus, especially on flyes. On my last set of flyes, my buddy said that my right arm was drifting back. I think I will just do either weighted dips or heavy flyes next week.

 

[BlondBomber]

Trained: Back/Cardio

1. straight-arm pulldown
6px10
6px10
6px10

2. pulldowns
10px10

12px10 (straps)
12px12 (straps)

3. BB rows
185x8
185x8 (straps)

4. Ronnie T-bar rows
135x10 (straps)
135x10 (straps)

5. Cybex machine rows
14px10 (straps)
14px10 (straps)

6. snatch-grip deadlifts
225x5
315x5 (straps)
405x5 (straps/belt)

7. reclining bike: 30 minutes

 

[BlondBomber]

Yesterday.

Trained: Arms

1. incline DB curls
20x8
30x8
40x8

2. BB curls
85x8
95x8

3. spyder curls
65x8
75x8

4. cable curls
8px8 (facing)
8px8 (facing out)

5. rope pushdowns
6px8
8px8
9px8

6. standing DB ext.
60x8
70x8

7. incline ext.
65x8
75x8

8. reverse one-arm pushdowns
4px8
5px8

9. preacher reverse wrist curls
20x15
25x15

 

[BlondBomber]

AM: StairMill: 30 min. wave (10min.l5.10min.l6.10min.l5)

PM: Delts/Traps/Cardio

1. DB military press
30x10
40x10
60x6
70x6
80x6

2. one-arm lateral raises
20x10
25x10

3. deltoid flyes
90x10
120x10

4. Smith-press military press
105x10
155x6

5. Smith-press behind-back shrugs
105x10
155x10

6. seated DB shrugs
70x10
80x10

7. reclined bike: 30 min. wave (5min.l3.20min.l4.5min.l3)

 

[BlondBomber]

Trained: Quads/Hams

1. bench box squats
45x10
135x10
185x10
225x5
275x5
315x5 (belt)
365x5 (belt)
-Fuck, this was all I could muster. I felt my low back too much doing 365x5, so I decided to stop there for this week.

2. wide-stance leg press
10platesx10
12platesx10

3. leg ext.
10px12
12px12

4. lying leg curls
110x10
150x10
150x10
-The last two sets felt great! Some European guy had set the leg bar back farther than I usually set it, and it totally fried my hams!

-I think I might starting doing just 30 minutes of cardio each morning: treadmill with a pace of 4 mph @3% incline. When I start school on the 31ist, my main focus needs to be placed on my academics, so I need to be well rested. Strenous cardio once or twice a day will not be going on during this semester. My goal is to best my 3.51 GPA of last semester.

 

[musketeer]

AN observation is that your legs are quite a bit stronger than your upper body at this time - evdenced by things like your dead is 405 and the row is 185.
I would reccomend doing higher reps on leg exercises and getting into some deep 4-6 rep sets on your upper body.

Stuff like clean and push press, weighted dips, cross bench dumbel pullovers...
I do like the way that you train though bomber, looks very much like my own old routine.

 

[Singleton]

Seems like alot of volume to me. My leg day is:

Squats 5x5
Stiff legged deads
calf raises
lunges

I do deadlifts on back day. As for extensions, those never seemed to do much for me.........

That sounds like a much better workout to me.

I've always hated volume training because it doesn't work for me.

 

[BlondBomber]

Monday.

Chest

1. incline bench press
45x10
95x10
135x5

185x5
205x5
225x3

2. bench press
185x10
205x9.5

3. decline DB press
75x10
65x10

4. cable crossovers ssw/bw dips
4px10/bwx10
4px10/bwx10

 

[BlondBomber]

Tuesday.

Back

1. narrow straight-arm pulldowns
4px10

6px10
6px10

2. reverse-grip pulldowns
10px10

12px8 (straps)
14px8 (straps)

3. wide-grip BB rows
185x8 (straps)
205x8 (straps)

4. rack DB rows
90x10
100x10

5. narrow-grip pulldowns
10px8 (straps)
12px8 (straps)

6. snatch-grip deadlifts
225x5
315x5 (straps)
405x5 (straps/belt)

 

[BlondBomber]

Thursday.

Delts/Biceps

1. DB military press
30x10
40x10

70x8
80x6

2. EZ-bar upright rows
75x8 (straps)
125x8 (straps)

3. side raises
20x8
30x8

4. bent-over raises
20x8
30x8

5. alternate DB curls
20x10

35x8
50x8

6. EZ-bar curls
75x8
95x8

7. hammer curls
30x8
35x8

Yesterday was a bit of an impromptu workout. I took my time, and had a good delt workout and a great biceps workout. I also ate whatever I wanted, so I was both sluggish and energized.

 

[BlondBomber]

AN observation is that your legs are quite a bit stronger than your upper body at this time - evdenced by things like your dead is 405 and the row is 185.
I would reccomend doing higher reps on leg exercises and getting into some deep 4-6 rep sets on your upper body.

Stuff like clean and push press, weighted dips, cross bench dumbel pullovers...
I do like the way that you train though bomber, looks very much like my own old routine.

Whether I am powerlifting or bodybuilding, my lower body (especially on deads and squats), is quite a bit more powerful than my upperbody. I do also believe since I perform strict BBing form on bench, rows, etc., they will appear to be proportionately weaker than deads and squats (whose form does not vary much from one discipline to another.)
I have also just stopped dieting, which will increase my upperbody #'s, because they always suffer much more.

I don't know how to clean. I am open to including weighted dips and pullovers. I think I will incorporate those moves next Monday.

 

[BlondBomber]

That sounds like a much better workout to me.

I've always hated volume training because it doesn't work for me.

I believe that my workouts are low-volume.

Do you think otherwise?

 

[HaZaRDouZ]

blonde bomer, they look alot like mine, what is that like 35-40min workouts?
not bad at all

 

[BlondBomber]

blonde bomer, they look alot like mine, what is that like 35-40min workouts?
not bad at all

More like 45 minutes to an hour. I am when I am resting 2 minutes between sets, 45ish, 3 minutes rests put me in the gym for an hour. If I squat heavy, maybe 75 minutes.

 

[BlondBomber]

1:
12 medium egg whites w/2 yolks
3 whole wheat waffles w/olive oil spread&fake syrup

24 oz coffee

Trained: Legs

1. parallel box squats
50x10
140x10
230x5
320x3
370x1 (belt)
410x1 (belt)
460xcrushed! (belt)
down sets:
320x5 (belt)
320x5 (belt)
320x5 (belt)

2. glute-ham raises
bwx10
bwx10
bwx10

3. old-school calf raises
weightx15
more weightx15
even more weightx15

Fuck, 460 crushed me. Today, I trained at Kegrice's Gym in downtown San Diego. I used a box at parallel, which made me realize squatting off the bench at my local gym is probably ~1 inch above parallel. I am going to go for 430 next week. The down sets were hard, but not that bad.
I also feel box squats a lot in the quads, which is contrary to what most people have reported. I think that this occurs because of my height.

post-workout: 32 oz Gatorade

2:
Panda Express teriyaki chicken (2 orders) w/white rice

3:
whole wheat pasta
1 Tbsp olive oil spread
sprinkle parmesan cheese
~8 oz steak

4:
1/2 medium pepperoni&sausage pizza

 

[musketeer]

Rock on man, that's a hardcore leg workout! Just Squats n' Toe press.

 

[BlondBomber]

Rock on man, that's a hardcore leg workout! Just Squats n' Toe press.

Yep! I wanted to test my 1 rep max on box squats, which was hard, but those down sets should really make my quads sore!

 

[BlondBomber]

1:
1 c fat-free cottage cheese
blueberries

venti tea

2:
Rubio's HealthMex burrito w/o rice

24 oz diet Rockstar

3:
1 c fat-free cottage cheese
3 Tbsp flax seed

Trained: Chest/Delts

1. BB bench press
45x10
95x10
140x5
190x3
230x3
280x2+forced rep
down-sets:
230x5
230x5
230x5

2. moderate incline DB press
70x6
80x6
90x5

3. DB military press
40x10
50x10
60x8+forced rep

4. bent-over raises
20x10
25x10
30x10

4:
Worldwide Protein/Glutamine drink

5:
ground turkey
1/2 c white rice

6:
???

 

[BlondBomber]

Finally got back on track yesterday.

coffee

1:
PureProtein bar

2:
Rubio's HealthMex burrito

3:
1 c non-fat cottage cheese

Trained: Arms

1. v-bar pushdowns
4px15

8px10
10px10
12px10

2. Olympic BB ext.
65x10
75x10
85x10

3. rope pushdowsn
3xp10
4px10
5px10

4. close-grip EZ-bar curls
25x15

45x10
75x10
85x8

5. EZ-bar preacher curls
45x10
65x10
75x10

6. one-arm cable curls
3px10
4px10

7. behind-back wrist curls
30x15
40x15
50x15

4:
Worldwide protein/glutamine drink

5:
roll salmon sushi
roll yellowtail sushi

medium diet Coke
-Transporter 2 was awesome!

6:
4 Tbsp ANPB

 

[Phaded]

welcome back my friend.. found your new thread..

 

[BlondBomber]

Thanks, brother. I am actually losing more bf because of medication that I have started to take, no cardio at all. Suppresses appetite and increases my metabolism, but doesn't rob me of any strength.

How's your training/diet?

 

[Phaded]

Thanks, brother. I am actually losing more bf because of medication that I have started to take, no cardio at all. Suppresses appetite and increases my metabolism, but doesn't rob me of any strength.

How's your training/diet?

been pretty decent.. i've actually been on 4 vacations in the last 2 months.. which i was basically cheating the entire time.. not getting any training in.. but i didn't really lose any muscle or gain bf.. but i've been pretty strict these last 2 weeks.. started a new routine and dieting pretty well.. also on clenbuterol/eca stack.. maybe gonna get hit up the juice in nov or dec..

 

[BlondBomber]

been pretty decent.. i've actually been on 4 vacations in the last 2 months.. which i was basically cheating the entire time.. not getting any training in.. but i didn't really lose any muscle or gain bf.. but i've been pretty strict these last 2 weeks.. started a new routine and dieting pretty well.. also on clenbuterol/eca stack.. maybe gonna get hit up the juice in nov or dec..

What does your routine/diet look like?

The shit that been helping me out is Aderall. It is classified as an amphetamine salt, so I guess it is pharmaceutical crack? Combo 10 mg of that with 300 mg of Wellbutrin, drink a 24 oz coffee, and you are in business!

 

[BlondBomber]

1:
4 c cheerios
2 c skim milk
5 eggs
3 p turkey bacon

Chest:

1. DB bench press
40x10
50x10
70x8
90x8
100x6

2. incline DB flyes
30x10
40x10

3. incline DB press
70x7
60x7

4. dips ssw/cable crossovers
bwx10/4px10
bwx10/4px10

2:
Worldwide protein drink

3:
1 c white rice
ground turkey

4:
chicken/beef stif fry w/noodles

5:
packet of chili
popcorn
2 Tbsp olive oil spread

 

[Phaded]

What does your routine/diet look like?

The shit that been helping me out is Aderall. It is classified as an amphetamine salt, so I guess it is pharmaceutical crack? Combo 10 mg of that with 300 mg of Wellbutrin, drink a 24 oz coffee, and you are in business!

routine is still pretty good.. started going 2 on 1 off... hitting back and biceps on the same day am and pm.... then next day illl hit shoulders... off.. legs .. then chest tri's am/pm... i've been sore as hell since i started this routine so i'm basically loving it.. diet is just all over the place..

 

[BlondBomber]

Shit, yesterday, my diet was all over the place:

1:
5 eggs
4 c cherrios
2 c skim milk
3 p turkey bacon

grande 2 bag tea

2:
12'' wheat bread salami/cheese full loaded sandwich

24 oz diet Rockstar

3:
order pasta w/meatballs

snack:
guacamole chips

4:
Jack In the Box Sourdough Jack large size meal w/3 packets Ranch dressing/diet Coke

 

[BlondBomber]

Though I am back on track today:

mug coffee

Cardio: 30 minutes on StairMill (wave.10minl5.10minl6.10minl5)

1:
1/2 c steel cut oats
10 egg whites w/1 yolk

2:
1/2 c brown rice
chicken breast

3:
ground turkey

Trained: Back

1. snatch-grip deadlifts
135x10 (wide grip)
225x5 (wide grip)
315x3 (wide grip)

405x3 (straps/belt)
455x3 (staps/belt)
475x3 (mixed grip/belt)

I tried to use a wide grip with my index finger on the ring, but doing 315x3 was really hard to balance. My fucking staps were sucking, so I hit the last set with a mixed grip.

2. BB rows
135x8

185x8
205x8

3. wide grip pulldowns
10px10
12px8

4. DB shrugs
100x10
100x10

4:
Worldwide protein/glutamine drink

5:
1/2 c white rice
chicken breast

6:
2 Tbsp ANPB
can tuna

 

[BlondBomber]

Rest Day. Low-Carb.

1:
ground turkey
2 Tbsp ANPB

2:
Pure Protein bar

3:
white meat chicken Healthmex burrito
side rice

4:
can tuna
2 Tbsp ANPB

5:
walnut chicken salad
-Fucking sucked! I was so pissed, no chicken! Too much fruit!
12 piece sashimi
-I was fucking forced to eat somewhere else for some protein!

6:
ground turkey
2 Tbsp ANPB

 

[BlondBomber]

oversized cup coffee

Cardio: 30 min. on StairMill wave(10min.l5.10min.l6.10min.l5.)

1:
1/2 c steel cut oatmeal
ground turkey
2 fish oils
multi

2:
1/2 c brown rice
chicken breast

3:
chicken breast
2 bag Cold Brew tea

Trained: Delts/Biceps

1. standing behind-neck press
45x10
65x10

95x10
115x10
135x7

2. lying lateral raises
15x10
20x10

3. forehead bent-over raises
20x10
25x10

4. incline DB curls
20x10

30x10
35x6+1 cheat

5. preacher curls
75x10

6. Flex hammer curls
30x8+2 cheats

4:
Worldwide protein/glutamine drink

5:
1/2 c white rice
ground turkey

 

[BlondBomber]

6:
canned turkey

7: (pre-bed)
2 Tbsp ANPB

9/11/05

mug coffee

1:
1 c steel cut oatmeal
10 egg whites w/1 yolk
6 p turkey bacon
2 fish oils
multi

2:
1 c brown rice
ground turkey

16 oz diet Rockstar

Trained: Quads/Hams

1. leg press
180x10
360x10
540x10
630x6

2. hack squats
90x10
180x10
230x10

3. leg ext.
8px10
10px10
12px10

4. lying leg curls
100x10
130x10
150x10

5. pullthroughs
12px10
15px10

3:
Worldwide Extreme Pure Protein drink

4:
1 c white rice (took 2 hours to eat!)
ground turkey

5:
can tuna
2 Tbsp ANPB

 

[BlondBomber]

mug coffee
1:
5 eggs
1 c steel cut oats
2 fish oils
multi
1 Tbsp grape seed oil

2:
5 Rubio's fish tacos

venti black tea

3:
ground turkey
1 c white rice

Trained: Chest/Triceps

1. incline bench press
45x10*
95x10*
135x10*
185x10
205x7+1 spotted rep

2. DB bench press
80x10
90x7

3. high incline flyes
30x10
40x10

4. Cybex flat press
12px15
14px15

5. v-bar pushdowns
10px10*
12px10
14px7+1 cheat

6. BB ext.
65x10
85x10

7. overhead rope ext.
6px10

4:
Worldwide Extreme Pure Protein drink

5:
ground turkey
1 c white rice

 

[BlondBomber]

1:
1 c steel cut oats
5 eggs
1 Tbsp grape seed oil
2 fish oils
multi

2:
2 rolls spicy tuna sushi

venti tea

3:
order Salsa's chicken tacos
chips
guacamole sauce

16 oz Rockstar

Trained: Back/Calves

1. deadlifts
135x10
225x5
315x5
405x5 (belt)
455x5 (belt)
500x2 (belt)

2. reverse-grip BB rows
135x10
205x8
225x6

3. wide-grip pulldowns
10platesx10
12platesx8

4. rack DB rows
90x10
100x10

5. seated calf raises
45x15
90x15
135x15

6. angled calf machine
180x15
200x15

4:
Worldwide Extreme Pure Protein drink

5:
1 1/2 c white rice
ground turkey

6:
2 Tbsp ANPB
ground turkey

 

[BlondBomber]

Yesterday.

1:
3 eggs
potatoes
2 p wheat toast w/butter&jam

2:
3 grilled cheese sandwiches

3:
5 Rubio's fish tacos

Trained: Delts/Biceps

1. DB military press
30x10
40x10

60x10
70x10
80x6

2. cable side raises
5px10
7px10

3. cable bent-over raises
5px10
7px10

4. standing behind-neck press
75x10
115x10

5. incline DB curls
20x10

30x10
35x8

6. cable curls
12px10
13px10

4:
Mass Recovery shake

5:
ground turkey
1 1/2 c white rice

6:
2 Tbsp ANPB

 

[BlondBomber]

Yesterday was a long day. I got up at 5:15 and went to bed at 11ish. I ate a lot of calories, and had a good workout, but was bloated as Bill Gate's wallet.

I tried something new today, and went on a run. I am/was so surprised that I lasted as long as I did. I guess I am not out of shape at all!

big cup coffee

Run: ~6 miles @9ish minute pace

24 oz Gatorade

1:
5 eggs
1 c steel cut oats

24 oz coffee

2:
can tuna

3:
box Stagg chicken chili

4:
1 c cottage cheese
2 Tbsp ANPB

My abs are already sore! I can feel a little bit in my knees/calves, but nothing that bad. I would have ran longer, but my gf's calf has a knot that was really hurting her. I did some obstacle event course things, push-ups and alike, though, nothing serious.

 

[BlondBomber]

1:
5 eggs
1/2 c steel cut oats
2 fish oils
multi

venti tea

2:
2 Hawaiian sushi rolls (spicy tuna+avocado)

3:
5 eggs
1 c white rice
16 oz diet Rockstar

Trained: Chest/Triceps

1. DB bench press
30x10
40x10

80x8
90x8
100x8 PR

2. moderate incline DB press
70x8
70x7

3. low-incline DB flyes
30x8
40x8

4. Cybex flat press
12px8
16px8

5. v-bar pushdowns
10px10

12px10
15px7

6. seated overhead DB ext.
60x8
70x8

7. overhead cable ext.
6px10
6px10

4:
Worldwide Extreme Pure Protein drink

5:
ground turkey
1 1/2 c white rice

 

[BlondBomber]

2 c coffee

"Cardio."

1:
1 c steel cut oats
6 eggs
3 p Canadian bacon

2:
2 Hawaiian sushi rolls

3:
Pure Protein bar

4:
1 c white rice
3/4 p ground turkey

 

[BlondBomber]

1:
1 c steel cut oats
6 eggs
2 fish oils
multi
300 mg Wellbutrin

mug coffee

2:
Pure Protein bar

3:
small self-arranged specialty pizza
roast beef
rice
fries
diet coke

4:
Pure Protein bar
23.5 oz energy drink
20 mg Aderall

Trained: Back

1. straight-arm pulldowns
2px10
4px10
5px10
6px10
I did these with my back to the lat weight stack. My fucking abs were blown up! On the 5th rep of 6px10, I felt that my abs might snap! After today, I am going to do them facing the stack. I feel this path hits my back more.

2. pull-ups
bwx6
bwx6
bwx6
Sucked on these! No straps, but my grip did not give out.

3. bench BB rows
185x8
205x8
I did these on a normal bench press. By performing BB rows this way, I cannot bend over to far, or let the bar drift too far down. I felt these in my lats!

4. one-arm DB rows
95x8
100x8
I really focused on form with these. Instead of trying to powerout the 125s for whatever reps I could, I used 95&100 to try and isolate my lats.

5. wide-grip pulldowns
8px10
11px10
I have started to use a much wider grip, and I feel these in my lats even more. I once again was trying to focus on form, not maximum weight possible.

6. BB shrugs
135x10
185x10
I did these with a complete range of motion, and I really squeezed my traps at the top.

5:
A.) Worldwide Extreme Protein shake
B.) 1 1/2 c white rice
3/4 lb ground turkey

6:
1 c cottage cheese
2 Tbsp ANPB

I am now going to include the meds I take because they are seriously jacking my metabolism up! I am eating a completely off-season diet, and I am losing bodyfat. No cardio+lotsa carbs=weight loss for me. Shit, I would recommend this shit to anyone. You will lose weight and have focus like no other at work.
I have started to work, but I edit copy on a computer, so the work is obviously not arduous. I am going to need to get more on top of taking my food, but shit, I feel great!

 

[BlondBomber]

1:
1 c steel cut oats
6 eggs
3 p Canadian bacon
2 fish oils
multi
300 mg Wellbutrin

23.5 oz energy drink
20 mg Aderall

2:
Pure Protein bar

3:
5 Rubio's fish tacos

Trained: Delts/Biceps

1. DB military press
30x10
40x10
60x10
75x7 1/2
80x5
I performed all sets with my back flat against the pad, except for 80x5. I do not ever get sore in my delts, and I believe this is because I leverage my upper back against the pad. 70x7 1/2 felt really good!

2. lateral raises
20x8
25x8

3. bent-over raises
20x8
25x8

4. standing behind-neck press
95x8
115x8
I used a narrower grip on these.

5. EZ-bar curls
15x10
35x10
65x8
85x8

6. incline DB curls
30x8
35x7

7. standing concentration curls
20x10
25x10

8. abs
2 sets upright knee lifts
2 sets hanging raises

4:
Worldwide Extreme Protein drink

5:
1 1/2 c white rice
3/4 lb ground turkey

 

[BlondBomber]

Well, today marked my entrance into the "industry." I guess that everyone has to start somewhere, and my somewhere was at the Häagen-Dazs Light booth at the Adams Street Street Fair in San Diego.
Doing promotional work is so much better than most any other job that I have had. I worked from 9 til 8, with about 75 minutes for lunch, and the day did not seem that long, especially in comparison to "normal" work.
I don't know how many times I said, "Good morning, hello, free samples right around the corner, you are eating HD light that has 50% less fat, is all natural and has 20% less calories, etc."
I think that I am going to get an agent through San Diego Models, and I know that I am going to work with this particular promotion company on my own.
It feels good to finally make some $ off all of my hardwork in the gym.
Monday is going to mark a new era in my BBing career, I am going to really try to make that last push and get a washboard stomach @10% bf.

 

[BlondBomber]

Yesterday.

1:
can tuna
coffee

2:
Pure Protein bar

3:
2 Hawaiian rolls sushi

4:
Pure Protein bar
23.5 oz energy drink

5:
chicken breast
nuts

Trained: Chest/Biceps

1. wide-grip bench press
45x10
95x10
135x10
185x8
225x8
245x4

2. incline bench press
185x8
185x7

3. decline DB press
70x8
70x8

4. machine flyes
100x10
120x10

5. close-grip BB curls
45x10
65x8
85x8

6. alternate DB curls
30x8
30x8

7. machine preacher curls
60x10
80x10

6:
Worldwide Extreme Pure Protein shake

7:
1 c white rice
ground turkey

8: (pre-bed)
ANPB

 

[BlondBomber]

I thought I was going to hit legs today, but I prioritized doing my homework.

1:
1 c steel-cut oats
5 eggs
2 p Canadian bacon
coffee

2:
Pure Protein bar

3:
3 rolls tuna/avocado sushi

coffee

4:
ground turkey
nuts
small heart of Romaine salad w/lite oil dressing

5:
salmon steak
nuts

 

[BlondBomber]

1:
1 c stee cut oats
5 eggs
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
Pure Protein bar
16 oz diet Monster

Trained: Quads/Hams

1. squats
45x10
135x10
185x10
225x10
275x8
315x8 (belt)
365x3(belt)
Not eating enough today, running 6 m two weeks ago, not doing squats two weeks ago and not training my legs last week were all mistakes. I want to hit 365x6, at least, next week.

2. leg ext.
8px10
10px10
12px10

3. lying leg curls
110x10
130x10
150x10
Upon experimentation, I have found that setting the leg attachment all the way back really fries the hams!

4:
Extreme Pure Protein drink

5:
1 c white rice
chicken breast

6:
???

 

[BlondBomber]

1:
4 eggs
1 c steel cut oats
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
Rubio's white meat chicken Health Mex burrito w/side rice

4:
Pure Protein bar
16 oz diet Monster

Trained: Delts/Triceps

1. behind-neck press
45x10
65x10
95x10
135x8
155x6

2. DB military press
60x8
60x7+1 forced rep

3. one-arm side raises
20x8
25x8

4. bent-over raises
25x10
30x10

5. rope pushdowns
4px10
6px10
8px8
8px8

6. seated overhead DB ext.
60x10
70x8

7. one-arm DB ext.
20x10
20x10

5:
Worldwide Extreme Protein drink

Cardio: StairMill: 30 min. @level 5

6:
chicken breast
1 c white rice

7:
chicken breast
heart of Romaine salad
dribble Caesar's dressing

 

[BlondBomber]

Morning Weight: 203.5

coffee

20 min. walk w/Moose

1:
3/4 c steel cut oats
~7 oz ground turkey
1 Tbsp grape seed oil
2 fish oils
multi

2:
~7 oz ground turkey
block o' spinach
-I have read that eating veggies helps fat loss, so I bit the bullet here.

16 oz diet Monster

3:
Met-RX protein bar

4:
5 eggs
heart of Romaine salad
1 Tbsp grape seed oil

 

[Phaded]

good log right here.. keep up the good work my friend..

 

[BlondBomber]

Thanks, brother. I am trying to make this semester the most productive; both in terms of the development of my physique and intellect. I find that there can be quite a mutually advantageous relationship between the two.

Are you on back on track?

 

[BlondBomber]

coffee

20 min. walk w/Moose

1:
3/4 c steel cut oats
ground turkey

2:
heart of Romaine salad
ground turkey
2 fish oils
multi

16 oz diet Monster

Trained: Back/Calves

1. pull-ups
bwx5
bwx5
bwx5
bwx5
bwx5
bwxx4
-I am trying to up the volume of pull-ups that I do, so I read about taking whatever amount of sets to hit the amount of reps you want to do overall. 30 was my goal, 30 completely full range reps. I got 29, all good, without straps!

2. bench moderate-grip BB rows
135x8
185x8
185x8

3. free-weight T-bar rows
90x10
135x10

4. wide-grip pulldowns
8 1/2px10
10 1/2px10

5. raw snatch-grip deadlifts
225x6
315x6
-My grip was hurting on the set with 315.

6. angled calf raise machine
180x10
200x10
220x10
-Instead of just trying to hit 15 reps with each set, I focused on getting 10 hard "contractions," instead of normal reps. My calves are my Achilles heal, ironic?, and I really want them to grow.

7. seated calf raises
45x10
90x10
135x10

3:
Worldwide Extreme Pure Protein drink

4:
3/4 c white rice
baked salmon

5:
block o' spinach
ground turkey

6: (pre-bed)
2 Tbsp ANPB

 

[BlondBomber]

1:
1/2 c steel cut oats
ground turkey
2 fish oils
multi

coffee

2:
a. can sardines
b. can sardines

3:
2 rolls avocado/tuna sushi

16 oz diet Monster

4:
2 cans sardines

5:
salmon steak

6:
5 eggs
1 Tbsp olive oil
heart of Romaine
2 fish oils

 

[BlondBomber]

Morning bw: 198.5

1:
3/4 c steel cut oats
ground turkey
2 fish oils
multi

coffee

2:
Pure Protein bar

3:
2 rolls spicy tuna/avocado sushi

16 oz diet Monster

4:
2 cans o' sardines

Trained: Chest/Biceps

1. low-incline DB press
30x10
40x10
70x10
80x8
90x5
-I wanted 90x6, but hit 5 good reps.

2. flat DB press
70x8
75x7
-Complete failure.

3. weighted dips
bw+45x8
bw+45x6

4. Smith-press push-ups
bwx15
bwx15
-All reps were metered and strict.

5. incline DB curls
20x10
30x8
40x7+1 cheat
-I should not have cheated on the 8th rep with the 40's. I felt it a little in my lower back, which is always worrysome.

6. supported BB curls
65x8 (wide-grip)
65x8 (close-grip)

7. alternate hammer curls
30x10

8. standing concentration curls
25x10

5:
Worldwide Extreme Pure Protein drink

6:
3/4 c white rice
ground turkey

7:
???

 

[BlondBomber]

1:
1/2 c steel cut oats
ground turkey
2 fish oils
multi

half-size coffee

2:
2 cans of sardines

3:
2 rolls avocado/spicy tuna sushi

4:
2 cans of sardines

5:
Pure Protein bar
16 oz diet Monster

Cardio: StairMill: 30 min., intervals: (10 min. l5, 10 min. l6, 10 min. l5)

6:
5 eggs
1 Tbsp olive oil
1/4 c sunflower seeds

7:
???

 

[Phaded]

Thanks, brother. I am trying to make this semester the most productive; both in terms of the development of my physique and intellect. I find that there can be quite a mutually advantageous relationship between the two.

Are you on back on track?

ya i've never been off track as far as lifting if i could implement your diet and cardio regimines i'd look like a fucking cartoon character.. keep up the good shit homey

 

[BlondBomber]

1:
1/2 c steel cut oats
5 eggs
2 fish oils
multi

half-size coffee

2:
Pure Protein Bar

3:
Pure Protein Bar

4:
10 piece sashimi

5:
Chili's Chicken Caesar salad w/o parmesan & croutons

6:
5 eggs
2 Tbsp ANPB

 

[BlondBomber]

2 c coffee

1:
3/4 steel cut oats
chicken breast

2:
5 eggs
2 fish oils
multi

3:
El Pollo Loco:
chicken breast
large side Spanish rice (~1/2 c)
1 serving avocado sauce

2 c coffee

Trained: Delts/Triceps/Abs

1. strict DB military press
30x10
40x10

60x10
70x7
60x10

2. altered lateral raises
20x10
20x10

3. behind-back cable lateral raises
2px10
2px10

4. behind-neck Smith press
115x10
115x9

5. lat machine rope pushdowns
1px10
2px10

3px10
3px10

6. DB ext.
30x10
30x10

7. triceps machine
80x10
100x10

8. lat machine crunches
5px20
5px20
5px20

4:
Worldwide Extreme Pure Protein drink

5:
3/4 c white rice
chicken breast

6:
ground turkey
2 Tbsp ANPB

7:
2 cans o' sardines

 

[BlondBomber]

1:
3/4 c steel cut oats
5 eggs
2 fish oils
multi

2 c coffee

Trained: Back

1. deadlifts
135x10
225x5
315x3

405x3 (belt)
455x3 (belt)
500x2 (belt)

2. pull-ups
bwx5
bwx5
bwx5
bwx5
bwx5
bwx3

3. bench reverse-grip rows
135x8
185x8

4. DB rows
100x8
100x8

5. face pulls
6px10
8px10

2:
Worldwide Rapid Recovery drink

3:
1 c white rice
ground turkey

4:
Black Angus:
9 oz top sirloin
2 side orders garlic mashpotatoes
1/2 table brown bread w/sparse butter
diet Pepsi

5:
2 cans' o sardines

6pre-bed)
2 Tbsp ANPB

 

[BlondBomber]

Got back on complete neurotic track today. This week has definately tested my resolve as a bodybuilder. I was awake from 8 AM Tuesday to 10 PM Wednesday. Fun times.

Anyways, I have to hit the gym tomorrow!

Low-carb day, with a lot of water drank.

Morning weight: 199.5

1:
1/2 c steel cut oats
5 eggs
2 fish oils
multi

coffee

2:
2 cans o' sardines

3:
2 cans o' sardines

venti 2-bar Earl Grey tea

4:
2 rolls avocado/spicy tuna sushi

5:
packet o' salmon
block o' spinach
2 Tbsp ANPB

 

[BlondBomber]

Friday:

Delts

1. standing OHP
45x10
65x10
95x10
115x10
135x6+4 push presses

2. side raises
20x10
20x10

3. deltoid flyes
100x15
100x15

4. machine OHP
80x15
80x15

5. DB shrugs
100x10
100x10

I was tired as shit. I had no energy to workout, but I powered throught it anways.

 

[BlondBomber]

Yesterday:

1:
5 eggs
1/2 c steel-cut oats
2 fish oils
multi

coffee

Trained: Arms

1. long-rope pushdowns
15px10

30px10
30px10
30px10

2. overhead DB ext.
50x10
50x10
50x10

3. Hammer dips
90x15
90x15
90x15

4. 1-arm reverse-grip pushdowns
3px15
3px15
3px15

5. short-BB curls
45x10

65x8
65x8
65x8

6. incline DB curls
20x8
20x8
20x8

7. machine curls
50x15
50x15
50x15

8. hammer curls
20x10
20x10
20x10

2:
1 scp ON Whey

Cardio: StairMill, 30 min., wave (5min.l5,5min.l6,5min.l7,5min.l8,5min.l7,5min.l6)

3:
chicken/rice combo

4:
2 cans o' sardines

5:
~.6 lb ground turkey
2 Tbsp ANPB

6:
can o' tuna

coffee

7:
packet o' turkey jerky

My arms are sore today! I am going to try a higher-volume approach for a while. Before I would always try and pyramid the weights with each set, but that would tire my out before I could hit the amount of sets that I wanted. Now, my approach is that of a failure reached over a number of sets, instead of the heavy-duty approach I have been using for a long-ass time now.

 

[BlondBomber]

Yesterday:

Carb-Up Day

1:
Denny's:
oatmeal
4 orders Egg Beaters
coffee

snack:
watermelon

2:
Panda Express:
3 orders teriyaki chicken w/white rice

snack:
watermelon

3:
1 c white rice
ground turkey
-This combo is seriously my new favorite meal!

Indulgence: Coldstone Gotta Have It Sinless Sweetcream Icecream w/graham cracker crust

4:
ground turkey
ANPB

 

[BlondBomber]

1:
1/2 c steel cut oats
5 eggs
2 fish oils
multi

coffee

2:
2 cans o' sardines

3:
2 rolls avocado/spicy tuna sushi

venti green tea
-This shit is so much better than coffee!

4:
2 cans o' sardines

5:
2 cans o' sardines

6:
ANPB
steak
blcok o' spinach

I left my house at 7:45 AM and returned at 9:15 PM, 12 of those being on campus. I was thinking about doing cardio before I go to bed, but I am most definately hitting the gym up tomorrow, so I will do it then.
Chest/delts/abs tomorrow. Gonna try a new split out too.

 

[BlondBomber]

1:
1/2 c steel cut oats
5 eggs
2 fish oils
multi

coffee

Started Work 9:45

2:
2 cans o' sardines

Ended Work 15:15

3:
2 rolls spicy tuna/avocado sushi

venti green tea

Trained: Chest/Delts/Abs

1. bench press
45x10
95x10
135x10

185x8
185x8
185x8
-All reps were excellent contractions, except last rep of the third 185x8 set.

2. incline bench press
135x8
135x8
135x8
-Reps same as bench.

3. DB flyes
30x10
30x10
30x10

4. dips
bwx10
bwx10
bwx8

Posing for a couple of minutes, which put me out of breath!

5. DB military press
30x10

50x8
50x8
50x6
-Complete failure!

6. side raises
20x8
20x8
20x8

7. deltoid flyes
100x15
100x15
100x10

8. EZ-bar upright rows
65x10
65x10
65x10
-I found using the EZ-bar did not hurt my thumbs, thus enabling me to not use straps.

9. cable crunches supersetted w/leg raises
12px15/bwx15
12px15/bwx10
12px15/bwx10

Posing ses #2, kicked my ass again!

4:
1 scp ON Whey pp

Cardio: StairMill for 30 minutes @level 5
-This cardio session kicked my ass for some reason!

5:
1 c white rice
~.6 lb ground turkey

Tarea de Español 212!

6:
???

 

[BlondBomber]

Yesterday.

1:
1/2 c steel cut oats
5 eggs
2 fish oils
multi
coffee

2:
packet o' salmon

3:
Panda Express:
3 orders teriyaki chicken w/white rice

venti green tea

Trained: Thighs

1. leg press
90x15
180x15
270x15

360x15
360x15
360x15

2. squats
185x15
185x15
185x15

3. hack squats
90x10
90x10
80x10

4. leg ext.
8px10
8px10
8px10

5. lying leg curls
100x15
100x15

4:
Worldwide Rapid Recovery drink

5:
1 c white rice
ground turkey