08/07/2006
 

Monday's Workout

WORKOUT:

A2G Squats: 2x15 @ 180lbs.
DB Lunges: 1x15 @ 30lbs.
Stiff Leg Deads: 1x15 @ 125lbs.
Inc. BB Press: 2x15 @ 135lbs.
Cable Flies: 2x15 @ 20lbs.
JS Rows: 2x15 @ 115lbs.
Pulldowns: 1x15 @ 80lbs.
Close Grip Pulldowns : 1x15 @ 75lbs.
Arnold Press: 1x15 @ 30lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 60lbs.
Tri Press Down: 1x15 @ 85lbs.
DB Curls: 1x15 @ 30lbs.
Reverse EZ Curls: 1x15 @ 55lbs.
Seated Calf Raises: 4x15 @ 140lbs.
Shrugs: 3x15 @ 210lbs.
Abs: 3x25 Crunches


OVERVIEW
Man ramping up the reps was not fun. The workout felt good, I was just exhausted from the rep range. I also just realized I stopped posting my ab work so I'll make sure to keep that up to date.

08/09/2006
 

Wednesday's Workout

WORKOUT:

PM Cardio: 3 hours MMA.

A2G Squats: 2x15 @ 190lbs.
DB Lunges: 1x15 @ 30lbs.
Stiff Leg Deads: 1x15 @ 130lbs.
Inc. BB Press: 2x15 @ 145lbs.
Cable Flies: 2x15 @ 25lbs.
JS Rows: 2x15 @ 125lbs.
Pulldowns: 1x15 @ 85lbs.
Close Grip Pulldowns : 1x15 @ 80lbs.
Arnold Press: 1x15 @ 35lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 65lbs.
Tri Press Down: 1x15 @ 90lbs.
DB Curls: 1x15 @ 30lbs.
Reverse EZ Curls: 1x15 @ 60lbs.
Seated Calf Raises: 4x15 @ 150lbs.
Shrugs: 3x15 @ 220lbs.
Abs: 3x25 Leg Raises


OVERVIEW
MMA and working out on the same day is rough. Everything is going according to plan. My calves are killing me from working out and then doing Muay Thai and having to be on the balls of the feel for about 1 hour.

08/11/2006
 

Friday's Workout

WORKOUT:

AM Cardio: 20 minute Jog.

A2G Squats: 2x15 @ 200lbs.
DB Lunges: 1x15 @ 35lbs.
Stiff Leg Deads: 1x15 @ 135lbs.
Inc. BB Press: 2x15 @ 155lbs.
Cable Flies: 2x15 @ 25lbs.
JS Rows: 2x15 @ 135lbs.
Pulldowns: 1x15 @ 90lbs.
Close Grip Pulldowns : 1x15 @ 85lbs.
Arnold Press: 1x15 @ 35lbs.
DB Side Raises: 1x15 @ 20lbs.
Rear Delt Raises: 1x15 @ 20lbs.
Skulls EZ Curl Bar: 1x15 @ 70lbs.
Tri Press Down: 1x15 @ 95lbs.
DB Curls: 1x15 @ 35lbs.
Reverse EZ Curls: 1x15 @ 65lbs.
Seated Calf Raises: 4x15 @ 160lbs.
Shrugs: 3x15 @ 230lbs.
Abs: 3x25 Leg Raises


OVERVIEW
Everything went according to plan. I'm getting a little bored of HST and I don't know If I want to finish off the month on 12's. I'm getting very anxious about putting on some weight and trying a DC workout. And after that working on Strength Endurance training, which I would love to do a journal for.
Not only that I'm going to Vegas soon and all that food just waiting to be eaten, I just don't know if I should continue to cut. Decisions, decisions.

08/14/2006
 

No workout today. My girlfriend wanted to take me out to dinner and I had a bad day at work so I'll make up for it on Wednesday.

I feel you on the HST boredom factor, especially when doing it for soooo long. If you ARE interested in DC Training, I can help. As I've already given Hrdgain, I'll email you the spreadsheet I used when doing it and a megaton of info regarding the training. When I say megaton, I mean 59 pages I've collected over the years. :)

In my opinion, I prefer nothing short of an upper/lower split. It's really easy to rotate in and out rest/pausing, statics, O-Lifts, Powerlifting-specific movements, Tempo contrasts, ect all wrapped up in a nice undulating fashion. I'm just throwing that out there because I really don't care for anything "name brand". I think I sent you my take on DFHT a short while ago. It's a superior template to go off of.

Sweet, bring it my man. I'm definitely done HST after this week. It's starting to get too me. I want to do deadlifts. I havn't done a dead lift in god knows when.

08/16/2006
 

Wednesday's Workout

WORKOUT:

A2G Squats: 2x15 @ 220lbs.
DB Lunges: 1x15 @ 45lbs.
Stiff Leg Deads: 1x15 @ 145lbs.
Inc. BB Press: 2x15 @ 175lbs.
Cable Flies: 2x15 @ 35lbs.
JS Rows: 2x15 @ 155lbs.
Pulldowns: 1x15 @ 100lbs.
Close Grip Pulldowns : 1x15 @ 95lbs.
Arnold Press: 1x15 @ 45lbs.
DB Side Raises: 1x15 @ 30lbs.
Rear Delt Raises: 1x15 @ 30lbs.
Skulls EZ Curl Bar: 1x15 @ 80lbs.
Tri Press Down: 1x15 @ 105lbs.
DB Curls: 1x15 @ 45lbs.
Reverse EZ Curls: 1x15 @ 75lbs.
Seated Calf Raises: 4x15 @ 180lbs.
Shrugs: 3x15 @ 250lbs.
Abs: 3x25 Leg Raises


OVERVIEW
Well one more day and I'm closing this journal. Time to move on in the world

Just past the 1000 post mark
 

Moving up in weight classes is always good. :hbang:

08/18/2006
 

Wednesday's Workout

WORKOUT:

A2G Squats: 2x15 @ 225lbs.
DB Lunges: 1x15 @ 50lbs.
Stiff Leg Deads: 1x15 @ 150lbs.
Inc. BB Press: 2x15 @ 180lbs.
Cable Flies: 2x15 @ 40lbs.
JS Rows: 2x15 @ 160lbs.
Pulldowns: 1x15 @ 105lbs.
Close Grip Pulldowns : 1x15 @ 100lbs.
Arnold Press: 1x15 @ 50lbs.
DB Side Raises: 1x15 @ 35lbs.
Rear Delt Raises: 1x15 @ 35lbs.
Skulls EZ Curl Bar: 1x15 @ 85lbs.
Tri Press Down: 1x15 @ 110lbs.
DB Curls: 1x15 @ 50lbs.
Reverse EZ Curls: 1x15 @ 80lbs.
Seated Calf Raises: 4x15 @ 190lbs.
Shrugs: 3x15 @ 260lbs.
Abs: 3x25 Leg Raises


OVERVIEW
Well it's over. I'm finaly done. I will give the final numbers later.

End of cutting stats
 

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.