BlondBomber's Training Log

[BlondBomber]

I do stiff-legs last to get more of a stretch in my hammies. I can go much heavier on them, and have, but I always found that I was hitting my erectors more than my hamstrings.
I have decided to rotate deadlifts every other week, especially since I am dieting hard and doing cardio 6 days a week. I don't want to fuck with my CNS too much consider all the pressure I am putting on it. Have no fears, I will be hitting heavy 5 rep deads this week.

 

[BlondBomber]

Chest/Calves
1. bench press
45x10
95x10
135x6
185x1
205x6
225x6 (failure)
2. medium incline DB press
70x6
80x6 (failure)
3. dips
bwx8
bwx6 (failure)
4. machine flyes
150x6, 130x3, 110x3, 90x6 (drop set)
90x12
5. angled calf machine raises
180x12
200x12
6. seated calf raises
90x12
135x12
7. leg press calf raises
200x20
400x20

Workout sucked, dieting and AM cardio is taking its toll. Normally, I could hit 245x6 on bench and 90x6 on incline DBs. I just put calves with chest in my split to prioritize them, they suck.

Woke-up: 4 cups coffee
AM cardio: treadmill, 4mph/2%incline
Meal 1: 1yolk/8whites, 1/3 c steel-cut oats, 4 pieces turky bacon, fish oils, multi
Meal 2: 1 can tuna, Romaine lettuce salad w/ sprinkle of no-carb dressing
Pre-workout: 1 can Monster low-carb energy drink
Trained.
Post-workout: 1 scp protein powder and banana mixed in water
Meal 4: 1 large chicken breast, 1 large pototo (should have cut in half), 2 tbsp olive oil
Meal 5: 1 can tuna
Meal 6: 1 large chicken breast

 

[BlondBomber]

AM: treadmill, 30 min. 4mph/2%

PM: back
1. deadlifts
45x10
135x10
225x5
315x5 (belt)
365x5 (belt/chalk)
405x5 (belt/chalk)
2. false-grip pulldowns
10platesx8
12platesx8
3. reverse-grip BB rows
135x8
185x8
4. Ronnie t-bar rows
90x8
135x8
5. one-arm pulldowns
3platesx8
5platesx8
6. BB shrugs
135x8
225x8

I went lighter on deads to make sure I could hit the weight for all 5 good reps. Next time I deadlift I am going to go for 425x5. Good thing about deadlift power is that it doesn't change much with weight loss. I also went a little lighter on the other motions to get a full ROM and all 8 good reps. Adding a fifth day to my split helps during dieting as to not make me burnout.

Cardio
1: 1/3 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, 4 cups coffee
2: 1 c soy milk, 1 scp protein powder
3: 1 can tuna, diet Rockstar
Trained.
4: 1 c soy milk, banana, 1 scp protein powder
5: chicken breast, 1 small potato, 1 tbsp olive oil
6: Romaine lettuce salad w/sprinkle low-carb dressing, 1 can tuna
7: chicken breast

 

[BlondBomber]

AM: treadmill/30min/4mph/2%

Cardio.
1: 1yolk/8whites, 4 pieces turkey bacon, 3 cups coffee, fish oil, multi
2: grande ice coffee w/Splenda
3: chicken breast salad w/Mandarin oranges/cashews, light honey mustard dressing
4: 1 can tuna, salad, light no-carb dressing
5: 1 chicken breast w/ 1/8 c no-carb cheese sauce
6: In&Out Double-Double Protein Burger
7: 1 can tuna

No more ultra-low carb days! Shit, I have a head ache. Protein burger was a stretch diet wise, but okay since its a no-carb day. Back to normal tomorrow, going to weight myself in the morning.

 

[TRUEsoldier]

I do stiff-legs last to get more of a stretch in my hammies. I can go much heavier on them, and have, but I always found that I was hitting my erectors more than my hamstrings.
I have decided to rotate deadlifts every other week, especially since I am dieting hard and doing cardio 6 days a week. I don't want to fuck with my CNS too much consider all the pressure I am putting on it. Have no fears, I will be hitting heavy 5 rep deads this week.

HA

Bro I aint fearin nuttin when it comes to your work outs bro, was just wonderin what your methods behind the madness were bro! I dont do cardio at all right now, so I do deads basically twice a week, once as SLDL, and the otehr as standard deads. If my knee wasnt jacked I would be doing squats too!! HA

Peace

 

[BlondBomber]

AM: treadmill/30min/4mph/2%

PM: delts/triceps/biceps
1. seated military press
50x10
50x10
100x6
140x6
140x7.5+.5spotted rep
2. lateral raises
20x8
30x6
3. twisting alternate front raises
20x8
30x8
4. bent-over raises
20x8
25x8
5. cloth-handle pushdowns
25x8
35x8
45x8
6. Olympic BB curls
50x8
70x8
90x8 (little cheat on last few reps)
7. standing overhead DB ext.
60x8
70x8
8. incline DB curls
30x8
35x6
9. one-arm overhead DB ext.
20x8
30x8
10. standing concentration curls
20x8
30x8
11. hammer curls
20x8
25x7+1cheat

I worked at a hardcore PLing gym today, thus the 50 lbs. bar. I got 140x7.5 on my last set of military press because the first set I had the chair too far back and on the second I had my training partner stand on the back because it wobbles because its old and uneven. I decided to hit arms also because the holidays fuck up my gym schedule. Alternating triceps and biceps exercises was okay, no great pump like I had anticipated.

Cardio.
1: 1yolk/8whites, 1/3 c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee w/Splenda
2: chicken breast
3: Monster low-carb energy drink
4: 1 c soy milk, banana, 1 scp protein powder
5: Panda Express Mandarin chicken rice bowl w/o sauce
6: salad w/low-carb dressing, chicken breast, tea
7: 1 can tuna :blondbomber:

 

[BlondBomber]

Thighs
1. squats
45x20
3 min.
135x10
3 min.
225x5
3 min.
315x5 (belt)
3 min.
365x5 (belt/wraps) PR
5 min.
405x2 (belt/wraps) PR
The weights shifted after my first rep, so my spotter pushed them in, which in turn threw me out of my groove. I was probably good for 405x3, but that will just have to be my next goal.
2. leg press
500x8
580x8
3. leg extensions
140x8
160x8
4. DB lunges
30x8
40x8
5. pullthroughs
stackx10
stackx10
6. lying leg curls
150x8
170x8
7. one-leg cable curls
4platesx8
6platesx8
90 second rest periods for everything but squats. Good workout, coming off 2 cheat days probably helped. Gotta weight myself, bodyweight probably approaching 210.

1: 1/2 c steel-cut oats, 1yolk/8whites, 5 pieces turkey bacon, fish oil, multi, 4 cups coffee
2: 1 scp protein powder, banana,
3: chicken breast, potato, 1 tbsp olive oil
4: 1 can tuna
5: chicken breast, 1 c kidney beans
6: chicken breast, salad w/light low-carb dressing

 

[BlondBomber]

Yesterday.
Chest/Triceps
1. incline bench press
45x10
95x10
135x5
185x5
205x5
2. bench press
205x6
225x6
3. decline DB press
70x8
80x8
4. low-incline flyes
35x8
45x8
5. close-grip floor press
135x6
185x6
225x5
6. incline close/false-grip EZibar ext.
75x8
95x8
7. rope pushdowns
6platex8
8platesx8

Good workout. Adding more pressing movements for chest, and adding triceps after chest, just feel more natural. I increased rest periods for pressing movements to 3 minutes and 2 minutes for everything else. 90 seconds was killing my lifts, and I'm not looking to circuit train.

1: 5 eggs w/cheese, hashbrown, 2 pieces whole-what toast w/margarine, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: apple
3: 1 scp protein powder, banana
4: Rice King chow mein w/2 orders orange chicken
5: some shrimp/pasta dish I can't remember how to pronounce, Caesar salad, bread w/butter, 3 bites mud pie, two glasses Ben Arbor White wine, 1 glass champagne

Fuck! Last two times I ate at really nice restaurants, I get sick! I think the combo of heavy food, sugary desert and alcohol (I am not suppossed to drink because of medication I take) fucks me up. Started to feel sick after dinner, threw up a little in bathroom (forced myself) and threw up on the drive home (sorta forced myself). I fucking hate being sick! I have learned my lesson and will not eat off my diet anymore, especially sugar, and I can't drink at all anymore! Well, at least I will not forget my 21st birthday! Shit, I used to be able to easily drink 2 bottles of wine, and now I throw the fuck up after three glasses. I guess this is good, because along with getting sick after smoking a cigarette, I can't really cheat anymore and feel good. Even when I eat a big breakfast, I fell off and guilty because I know that I should have eaten my egg whites and oatmeal. I think I am becoming a little OCD about the diet because I feel real guilt after cheating or not doing cardio! I don't think I could have had a more anticlimatic 21ist birthday if I tried. The one good thing about throwing up was not having to fully digest all those dirty calories! Not gonna start that pattern, I just always look for an upside.

 

[BlondBomber]

Calves/Abs
1. old-school standing calf raise machine
120+2-45'sx15
140+2-45'sx15
160+2-45'sx15
2. old-school seated calf raises
25x15
50x15
3. single-leg calf raises off glute-ham support
30x15
40x15
4. ball crunches
bwx20
bwx20
bwx20
5. roller abs
bwx15
bwx15
bwx15
6. overhead broom twists
1x25
1x25
1x25

Added this day to get my calves and abs up. I trained at my old hardcore PLing gym. There are old school machines there and they kick ass! The calf raise machines are fucking hard, no counterbalancing, or any of that new shit. Roller abs were hard, I should feel those.

1: 8whites/1yolk, 1/2 c steel-cut oats, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: chicken breast, 3/4 c kidney beans
3: can of tuna, Monster low-carb energy drink
4: 1 scp protein
5: dry baked potato, chicken breast, salad w/light low-carb dressing
6: Hooters chicken salad w/light Italian dressing (no croutons), 2 cups diet Coke
7: can of tuna

 

[BlondBomber]

Back
1. close/reverse-grip pulldowns
8platesx8
10platesx8
12platesx8
14platesx8 PR
2. BB rows
135x8
225x8 (straps)
I need to lessen the weight to get a better contraction.
3. supported T-bar rows
90x8 (straps)
115x8 (straps)
4. DB rows on bench
90x8 (straps)
100x8 (straps)
Didn't let my arms down to the ground, good contractions.
5. v-bar pulldowns
10platesx8
12platesx8
6. DB shrugs
90x8 (straps)
100x8 (straps)
7. hypers
bw+45x15
bw+45x15

Good back workout, experimenting with the straps. Gotta start doing cardio again, weighed 215.5 this morning. Nutrition back on track, getting more vascularity back after cheat days. Gonna try and go back to just drinking coffee in the morning, more of an economic thing, hate wasting money on drinks!

1: 1yolk/8whites, 1/2 potato sautteed in olive oil, 5 pieces turkey bacon, multi, fish oil, 4 cups coffee
2: 1 can tuna
3: Panda Express Mandarin chicken (w/o sauce), white rice
4: 1 can tuna, Monster low-carb energy drink
Trained.
5: 1.5 scp protein (upped by .5 scp)
6: 1 dry baked potato, chicken breast, salad w/low-carb dressing
7: 1 can tuna, diet Dr. Pepper Super Big Gulp