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Monday's Workout

WORKOUT:

A2G Squats: 2x12 @ 250lbs.
DB Lunges: 1x12 @ 45lbs.
Stiff Leg Deads: 1x12 @ 165lbs.
Inc. BB Press: 2x12 @ 190lbs.
Cable Flies: 2x12 @ 35lbs.
JS Rows: 2x12 @ 170lbs.
Pulldowns: 1x12 @ 105lbs.
Close Grip Pulldowns : 1x12 @ 105lbs.
Arnold Press: 1x12 @ 45lbs.
DB Side Raises: 1x12 @ 30lbs.
Rear Delt Raises: 1x12 @ 25lbs.
Skulls EZ Curl Bar: 1x12 @ 85lbs.
Tri Press Down: 1x12 @ 105lbs.
DB Curls: 1x12 @ 45lbs.
Reverse EZ Curls: 1x12 @ 80lbs.
Standing Smithy Calf Raise: 1x12 @ 290lbs.
Seated Calf Raises: 1x12 @ 200lbs.
Shrugs: 1x12 @ 285lbs.


OVERVIEW
ooooohh man was do I feel better. This workout kicked my ass today. I thought I was going to but that was because I ate my pre workout meal a little too close to working out. So after JS rows I had to take a 5 minute break and try to get my stomach to relax. Other than that my weight has gone up for most of the exercises like I said and we'll see if I can keep up with the progression.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Wednesday's Workout

WORKOUT:

A2G Squats: 2x12 @ 260lbs.
DB Lunges: 1x12 @ 45lbs.
Stiff Leg Deads: 1x12 @ 170lbs.
Inc. BB Press: 1x12, 1x10 @ 200lbs.
Cable Flies: 2x12 @ 35lbs.
JS Rows: 2x12 @ 180lbs.
Pulldowns: 1x12 @ 110lbs.
Close Grip Pulldowns : 1x12 @ 110lbs.
Arnold Press: 1x12 @ 50lbs.
DB Side Raises: 1x12 @ 35lbs.
Rear Delt Raises: 1x12 @ 30lbs.
Skulls EZ Curl Bar: 1x12 @ 90lbs.
Tri Press Down: 1x12 @ 110lbs.
DB Curls: 1x9 @ 50lbs.
Reverse EZ Curls: 1x10 @ 85lbs.
Seated Calf Raises: 2x12 @ 210lbs.
Shrugs: 1x12 @ 295lbs.


OVERVIEW
I don't think I can go up in curls anymore. I arms are cooked. Also, I'm cutting out Smithy calf raises because it takes too much time loading and unloading weight and I'm trying to keep the time in the gym to an hour. The only reason I don't do regular standing calf raises is because the machine only goes up to 160. I've already b!tched about it to the gym people and hopefully they get a new machine. So seated calf raises are now done twice. Incline was also very taxing and I don't know how much I can go up next time.

On some new news, I might be competing again coming up this July on the 23. I don't know yet what weight class I'll be in but if all cutting goes well it will be a lower one.

Friday's Workout

WORKOUT:

Morning Cardio: Treadmill 25 mins. light jog.

A2G Squats: 2x12 @ 270lbs.
DB Lunges: 1x12 @ 50lbs.
Stiff Leg Deads: 1x12 @ 175lbs.
Inc. BB Press: 2x10 @ 205lbs.
Cable Flies: 2x12 @ 40lbs.
JS Rows: 1x12, 1x10 @ 190lbs.
Pulldowns: 1x12 @ 115lbs.
Close Grip Pulldowns : 1x9 @ 115lbs.
Arnold Press: 1x10 @ 55lbs.
DB Side Raises: 1x10 @ 40lbs.
Rear Delt Raises: 1x9 @ 35lbs.
Skulls EZ Curl Bar: 1x12 @ 95lbs.
Tri Press Down: 1x12 @ 115lbs.
DB Curls: 1x11 @ 50lbs.
Reverse EZ Curls: 1x10 @ 90lbs.
Seated Calf Raises: 2x12 @ 220lbs.
Shrugs: 1x12 @ 305lbs.


OVERVIEW
Well I've def. hit my plateau on most of these lifts. I can't wait to do 10's and add some weight and sets to most of these.

Thats a lot of weigt to be pushing for 12 reps, multiple sets, multiple days a week bro. And anyone that tells you different is either a liar, or an asshole. Keep them numbers moving brotha.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Thanks man. I don't know if the last day of 12's is going to be a good one but we'll see.

Ah, you've got the infamous zig-zag going on. I hate that. Really psychologically debilatating. I know Haycock says it doesn't make a difference but I think it sucks. Since your doing circuits it probably doesn't matter and increasing the volume may be just what you're looking for but remember another option is to reduce the number of increments and repeat workouts allowing you to drive the weight up somewhat.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

oh yes, the zig zag is on... but I kinda like it. It's like a mini deload... sorta.. most of the weight for the smaller lifts I don't increment as much and repeat workout weight, but the big lifts are definitely zig zag. The only reason I don't really care about the zig-zag too much is because of the cutting. If I were going for Hypotrophy then I would calculate the numbers differently. Not only that, but the reps are so close together, 15/12/10/8, you almost have to zig-zag unlike the "traditional", 15/10/5, where it is 5 rep. decreases.

That's kinda what I figured

Well I have to say I'm feeling pretty good. At the end of this month I'm down to about 209 and about 12% bf using a 3 point clapper. Now I know that the 7 point is much more accurate but I couldn't get a hold of my girlfriend to help me on that. Usually the 3 point is about 1% off. At the end of July I will make sure I do the 7 point measurement.

I'm starting to see more abs and my pants are fitting a little better. I might start adding some LipoDerm and Yohimbine or other fat loss sups. later but so far I really don't need them so I might hold off. We'll see.

OK so I'm down to 201.5 and ~10%bf with a 7 point clapper. Not my best numbers but not that bad.

What I thought:
Well I think I would change up some of the exercises more so I wasn't bored with it at the end. My motivation went down after the first two months. I was thinking next time doing HST for the first 2 months like before and then maybe shift to a Max OT or maybe the Strength-Endurance system for a change up for the last month or so. Also, I will start my cutting earlier so my "beach bod" can be done closer to July than August.

Also I will most definitely add Yohimbe to aid in cutting.
Now it's time to lift heavy again.

I liked everything but like I said before, I got bored and just lost some motivation.