Casey's Training Log

[CaseyPL]

The Program

Strength I
Foam Rolling / Dynamic Stretching
Back Squat: 1-5RM
Bench Press: 1-5RM
Chin-Ups: 20+ Reps
Weighted Abs
C2 Row Machine

Strength II
Foam Rolling / Dynamic Stretching
Deadlift: 1-5RM
Split Jerk: 1-5RM
DB Rows: 3-4 x 5
Weighted Abs
C2 Row Machine

Completely Off

Chest / Triceps
Foam Rolling / Dynamic Stretching
Incline Bench Press: 5 x 5
DB Decline Bench Press: 3-4 x 8-15
DB Flyes or Machine Flyes: 3-4 x 8-15
DB Floor Press: 1-2 x 15-20
Tricep Pushdowns: 1-2 x 15-20
Stationary Bike

Back / Biceps
Foam Rolling / Dynamic Stretching
Rack Pulls: 5 x 5
T-Bar Rows: 3-4 x 8-15
V-Bar Pulldowns: 3-4 x 8-15
Cable Rows: 1-2 x 15-20
DB Shrugs: 1-2 x 15-20
Preacher Curls: 3-4 x 8-15
Zottmann Curls: 1-2 x 15-20
Abs
Stationary Bike

Legs / Shoulders
Foam Rolling / Dynamic Stretching
Front Squats: 5 x 5
Manual GHR's: 3-4 x 8-15
Leg Curls: 1-2 x 15-20
Calve Raises: 1-2 x 15-20
Seated Military Press: 3-4 x 8-15
Arnold Presses: 1-2 x 15-20
Lateral Raises: 1-2 x 15-20
Stationary Bike

Completely Off

[_Wolf_]

Your program looks weird. I dunno why you'd do heavy squats and deads back to back. Where did you find this program?

[Ross86]

^^^ I agree. There would be no way to recover. It's not a very good plan.

[CaseyPL]

It's a program that goes by feel, I won't necessarily hit a personal record or attempt to hit a personal record every strength day. I should rephrase my outline to heavy weight / low reps during the first two workouts, and low weight / high reps during the last three workouts.

I've been lifting for six or so years now and I feel that I know my body well enough to attempt this type of program. I actually took it from natural bodybuilder Layne Norton, except I'm using a lot less volume because of my powerlifting background. I'm in the process of cutting so I'm not going out every week trying to smash PR's but a few will definately come my way.

[TALO]

Goodluck with this and I hope you get some good results.

[CaseyPL]

Strength Day

Weight: 230 lbs

Foam Rolling / Dynamic Warm-Up

Deadlifts
135 x 5
135 x 5
225 x 3
Add Belt
315 x 1
315 x 1
405 x 1
425 x 1
495 x 1 -- PR (No Hitch)

Split Jerks
45 x 5
45 x 5
135 x 3
135 x 3
Add Belt
185 x 1
205 x 1
225 x 0
225 x 1

DB Rows
65 x 5 (per side)
65 x 5 (per side)
75 x 5 (per side)

Weighted Decline Sit-Ups
10 x 10
10 x 10
10 x 10

500 m Row

Dynamic Cool-Down

[CaseyPL]

Originally Posted by TALO

Goodluck with this and I hope you get some good results.

Thanks man just cutting back down to the 190's. Last year I competed in the 181's and shot quickly up to 220, my college changed the food company they used so I guess that was partly it. Working my way down to the 190's and then getting back to Westside Training.

[Ross86]

Originally Posted by CaseyPL

It's a program that goes by feel, I won't necessarily hit a personal record or attempt to hit a personal record every strength day. I should rephrase my outline to heavy weight / low reps during the first two workouts, and low weight / high reps during the last three workouts.

I've been lifting for six or so years now and I feel that I know my body well enough to attempt this type of program. I actually took it from natural bodybuilder Layne Norton, except I'm using a lot less volume because of my powerlifting background. I'm in the process of cutting so I'm not going out every week trying to smash PR's but a few will definately come my way.

Best of luck. You're not going to be making optimal gains and you'll be wasting a lot of time and effort, but you should still make some progress. I just don't understand why you wouldn't do something better.

[CaseyPL]

Meal 1
1 serving of ground beef
1 serving of Italian sausage
1 serving of fruit
1 serving of green tea

Meal 2
1 serving of ground beef
1 serving of Italian sausage
1 serving of green tea

Pre-Workout Shake
½ scoop of whey
2 servings of fish oil

Intra-Workout Shake
3 scoops of bcaa’s
1 scoop of taurine

Post-Workout Shake
1 scoop of whey
1 cup of chocolate milk
1 serving of red machine naked juice
1 scoop of creatine
1 scoop of taurine

Meal 3
1 serving of ground beef
1 serving of Italian sausage
1 serving of fruit
1 diet coke

Meal 4
1 serving of ground beef
1 serving of Italian sausage
1 cup of 1% milk

Before Bed Shake
1 scoop of casein
2 cups of 1% milk
2 servings of fish oil

[TALO]

So your trying to drop 30lbs . When is your meet ?

It's going to be hard to keep your numbers climbing while dropping weight , espically with this much training and not that much recovery time.

What is your total calorie intake ?