BlondBomber's Training Log

[BlondBomber]

Sunday, September 12, 2004

Meal 1: 2 yolks-8 whites, 1/2 c oatmeal, 4 pieces turkey bacon
Meal 2: can of tuna w/light mayo, diet Rockstar

Pecs/Biceps/Forearms
1. incline bench press (pinky on ring)
45X10, 95X10, 135X6, 185X1
205X6, 225X4
A little assistance on last 3 reps of 205, and 3 of 225.
2. decline DB press
70X6, 80X6
Hate these, hard to get DBs up (had to get help), and hard as fuck to balance.
3. neutral grip incline DB flyes
20X8, 30X8
4. cable crossovers
70X2X8
Last 4 of last set was to complete failure/questionable form.
5. standing preacher curls
25X10, 45X8, 75X6, 95X6 (assistance on last 3 reps w/95)
6. alternate DB curls
30X8, 35X8
I found that twisting more to outside at the top gives a better pump.
7. standing cable concentration curls
3X8, 5X8
8. reverse BB curls
40X8, 60X8

Meal 3: 1 scp protein powder, 1 banana (mixed)

9. 30 min. Stairmaster, level 7
I find that trying not to hold onto the rails, as long as I can, makes Stairmaster a much more effect exercise. I dare say that I may even like using it!

Meal 4: 1 large chicken breast, 1/2 c rice
Meal 5: 2 turkey sausages
Meal 6: 1 large chicken breast, low-carb, low-fat yogurt

 

[BlondBomber]

Thighs
1. bench squats
45/95/135X3X10
put on belt
225/275/315X3X6
2. leg press
540/630X2X8
3. leg ext.
8/10X2X8
4. walking DB lunges
30/40X2X20 paces
5. pullthroughs
stack(150)/stack+25/stack+45/stack+2-45'sX4X8
6. seated leg curls
130/110X2X8
7. lying leg curls
5/7X2X8

1: 8 whites+2 yolks, 1/2 c oats, 4 pieces turkey bacon, coffee
2: 10 pieces tuna sushi
3: diet Rockstar (pre-workout)
4: protein shake w/banana (post-workout)
5: 1 large chicken breast, 1 potato sautted in olive oil
6: 1 large chicken breast, 1 mixed salad w/low-carb dressing
7: 1 can tuna mixed w/light mayo

 

[BlondBomber]

Delts/Triceps
1. medium grip military press
45/45/95/115X4X10, 135X7
2. strict seated side raises: 15X2X8
3. twisting alternate front raises-20X2X8
4. bent-over raises-15X2X8
5. Hammer behind-neck press:70/140X2X8
Worse delt workout in recent memory.
6. v-bar pushdowns:3X10, 6/8X2X8
7. incline BB ext.: 80/90X2X8
8. overhead one-arm DB ext.:15/20X2X8
9. rope pushdowns:5/6X2X8
30 min. Stairmaster level 7, hard.
Upped the volume. Tired.

Fuck the world.

 

[BlondBomber]

Back/Grip/Abs
1. wide-stance, pause on pins good mornings
45/95/135x3x10, 225x3
put on belt
275/315/365/405/425x5x3
405 and 425 are both PRs.
2. Ronnie T-bar rows
45/90/135x3x10
3. reverse-grip pulldowns
100/120/140x3x8
4. BB shrugs
135/185/225x3x10
5. heavy alternate hammer curls
30/40/50x3x8
6. standing cable crunches
8/8x2x15, 10x10

Back was sore after set w/405, but I knew that I had 425 in me. Pausing was a bit jarring, but the wide-stance provided a solid base. Hoping to pull 600@220 sometime next spring.
Rested 2 min. on warm-ups and 3 min. for top 4 sets. 90 sec. for auxiallary lifts.

1: 8 whites/2 yolks, 1/4 c oats, 4 pieces turkey bacon, multi, black coffee
2: 1 can tuna salad, can diet Mountain Dew
3: 1 scp protein, 1 banana, vitamin C
4: 1 chicken breast, 1/4 c rice
5: 2 low-carb/high fiber tortillas, 1/2 lb lean burger, 1 oz cheese, veggies, sourcream, salsa
6: 1 can tuna salad

 

[WalkingBeast]

Awesome shit brother!! Diet is hardcore too!! KEEP KILLNG THAT SHIT!!

 

[BlondBomber]

Chest/Biceps
1. low-incline bench press
45/95X2X10, 135X6
185/225X2X5
2. DB bench press
70/85X2X6
3. dips
bwX2X8
4. palms-out DB flyes
30/35X2X8
5. EZ-bar curls
25X10, 45X6
75/95X2X6
6. alternate incline curls
35/40X2X6
7. concentration curls
20/25X2X8
8. BB hammer curls
45/75X2X8
30 min. Stairmaster cycle @level 7 fat burner

 

[BlondBomber]

Yesterday.
Delts/Triceps
1. DB military press
15X20
30X10
40X10
50X10

2. alternate neutral-grip front raises
20X10
25X10
30X10

3. side raises
20X10 (at sides)
25X10 (in front)
20X10 (in front/little sloppy)

4. bent-over raises
15X10
20X10
25X10

5. rope pushdowns
2X20
3X10
4X10
5X10

6. DB ext.
25X10
30X10
25X10

7. Hammer dips
90X10
180X10
90X20

Tried to add volume and higher reps, body not conditioned for such. Had to get up at 4 am to check out crew team. Tired.

Today.
7-9 am Crew practice

pre-practice: 1 scp protein mixed w/8 oz water
post-practice: 8 oz Gatorade
Meal 1: 8 whites/2 yolks, 1/2 c dry oats w/splash of milk, 4 pieces turkey bacon

I need to lose about 10 pounds, bodyfat is more goal. Probably around 15% right now, want to get to at least 10%, if not 8%. The combination of morning rowing practice and weights/cardio at night should do the trick.

 

[BlondBomber]

Yesterday.
Back/Calves
1. Dorian BB rows
45X10
95X10
135X6
185X6
205X6
2. Ronnie T-bar rows
90X6
160X6
3. one-arm Hammer rows
90X8
115X8
4. medium grip pulldowns
120X8
130X8
5. seated Hammer shrugs
90X8
180X8
6. hypers
45X15
45X15
7. calf machine raises
160X15
180X15
8. seated calf raises
90X15
140X15
30 min. Stairmaster cycle/fat burner/level 5

Crew was fucking with my sleep pattern/working out, so its a no go. Felt good to be back in the gym.

 

[BlondBomber]

Arms
1. close-grip floor press
45x10
95x10
135x10
155x10
185x10
195x10
2. DB extensions
25x10
30x10
3. rope pushdowns
2x10
3x10
4. strict short BB curls
25x10
45x10
65x10
5. incline DB curls
25x10
30x10
6. one-arm high cable curls
2x10
3x10
7. alternate hammer curls
25x10
30x10
8. reverse wrist curls
20x15
20x15

 

[BlondBomber]

Squat/Deadlift

1. front box squats
45x10
95x5
135x5
225x5
put on belt
275x5 hard, saw some stars
315x1, dumped it because of bad balance
2. good mornings w/belt
135x5
225x5
275x5
315x5
3. BB on back extensions
45x10
45x10
45x10
4. calf raises
160x15
180x15
200x15
5. high decline crunches
45x15
45x15
45x15

I have never done any front squats before, I will try to hit 295 for 5 next week. Quads are my weakness, so I am going to try to bring them up with movements like front squats that place less emphasis on hams/low back (like back squats). Killed GM's, probably good for maybe 345-365 for another 5, but called it do to volume.