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Post by gman on Oct 20, 2007 15:09:00 GMT -5
Fri 19Oct07
Bulgarian split squats 2 40LB dumbbells 4x6 Incline dumbbell press 70 4x6 Pullups bw 4x6 cuban press 20 4x6 close grip bench 130 4x6 towel dumbbell curls 25 4x6
rest 60 sec between sets.
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Post by gman on Oct 29, 2007 9:14:15 GMT -5
29 Oct 07
Front Squat 120 6x3 Machine glute ham-raise 110 6x3 Weighted dips 60 3x3, 55 3x3 Weighed chins 5LBS 6x3
Rest about 50 sec between sets. Used 14X tempo on most exercises.
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Post by gman on Oct 31, 2007 16:02:17 GMT -5
31 Oct 07
Rack Deads 205 5x5
Cable rows w/rope 100 3x5, with bar attachment 110 2x5
Bench press 150 1x5, 145 1x5, 135 3x5
Decline dumbbell ext 25 5x5
Hammer curls 35 5x5
Rest 60 sec between sets except for decline dumbbell ext rested 30 sec. Used 14x tempo except for partial deads.
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Post by gman on Nov 2, 2007 13:17:45 GMT -5
02Nov07
Felt very tired this morning. I could not fall asleep last night
A1) Bulgarian split squats 40 3x6 A2) Step-ups 40 3x6
Incline dumbbell press 65 4x6 14X tempo
Pulllups 4x6
Barbell cuban press 45 1x6, 50 1x6
Lateral raise 25 1x6, 20 1x6
Close grip bench 120 4x6 14X Tempo
Drag curls 65 4x6
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Post by Tim Wescott on Nov 6, 2007 6:04:04 GMT -5
Good stuff as usual Grant!!
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Post by gman on Nov 6, 2007 22:33:54 GMT -5
Thank you sir.
Tuesday 6Nov07
Weighted dips 50x3, 60 5x3 Weighted chins 15 6x3 Front Squats ATG 135 6x3 weighted hypers 65 6x3
rested 50-55 sec between sets.
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Post by gman on Nov 10, 2007 0:25:13 GMT -5
Friday 9Nov07
Deads 185 5x5 Bench 150 2x5, 145 3x5 1arm row 70 5x5 Pulldowns 100 1x12 decline dumbbell ext 30 5x5 (rest 45 sec. between sets) hammer curls 35 5x5
Rest 60 sec. between sets. Used a 21X rep tempo for most exersices
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Post by gman on Nov 11, 2007 19:35:57 GMT -5
Sunday 11 Nov 07
Trained a bit instinctively today. The normal routine called for 4setsof6
Squats 185 8x1, 1351x12 Incline bench 155 8x1 incline dumbbell 50 1x18 Weighted pullups bw+25 8x1 closegrip pulldown 100 1x15 highpulls 95 8x1 lateral raises 20 1x15 close grip bench 155 8x1 superset with dumbbell curls 45 8x1 decline dumbbell ext 25 1x18 drag curls 50 1x15
rest 30 sec. between sets. Stopped reps about 2reps short of failure.
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Post by gman on Nov 17, 2007 0:58:38 GMT -5
Friday 16Nov07
I have decided to do Westside for Skinny bast*rds.
Friday (rep. day)
Incline Dumbbell 50 1x20, 1x13, 1x8
dumbbell tatepress 30 3x10
pullups 1x12, 1x8 pulldowns 130 1x10
seated bradfordpress 75 1x10, 70 1x10, 65 1x11
incline dumbbell curls 30 3x8
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Post by gman on Nov 19, 2007 10:59:37 GMT -5
Friday 20Nov07
Incline barbell press 145x5, 150x4, 155x4, 160x4 flat dumbbel press 70x10, 70 2x8 seated cable rows 100x10, 90x11, 90x10, 90x10 standing rope face pulls 110x14, 120 2x13
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Post by fit on Nov 19, 2007 16:21:47 GMT -5
Keep it up, Grant!
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Post by gman on Nov 21, 2007 13:20:15 GMT -5
Thanks Fit.
Wed 21Nov07
Squats 145x5, 155x5, 160x4, 165x4, 175x3 1 legged squats bw 3x8 pullthrus 100 2x15 weighted hypers 25 1x15.
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Post by Intensity on Nov 23, 2007 13:33:45 GMT -5
Good ones Grant!! How is the diet and what is "Westside for Skinny bast*rds" Grant?
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Post by gman on Nov 23, 2007 14:54:51 GMT -5
Here is an article on Westside for Skinny bast*rds: www.t-nation.com/readTopic.do?id=459321I like the fact that this routine gives you some freedom on the exercises you choose. The idea is to change your exercise selection every 2 to 3 weeks. As far as the diet goes, I think I need to eat more. This is typical diet for me: 4:30 A:M Powdered gataorde mixed with protein powder 5:40 A:M Workout 6:20 A:M Powdered gatarode/protein poweder 8:00 low sugar/low carb yogurt w/fruit mixed with 1/2 scoop protein powder 9:00-9:30 Protein drink mixed with 1% or skim milk 1 banana or other fruit 1 1/2 scoop protein powder and about 1 to 1 1/2 scoop peanut, almond or cashew butter. Sometimes I will add a teaspoon of fibersure. 11:30 Lunch- This meal varies A lot of times it is a healthy choice or south beach diet pizza. The south beach diet pizza has about 30 grams protein, 45 gram carbs and 9 grams fat 2: 00-2:30 same as 9:30 5:00-5:30 Dinner. This consist of a protein source (at least 25 grams) a salad, sometimes a carb source, and 1 tbl spoon peanut or almond butter or I will add olive oil to my salad. 8:30-9:00 1/2 cup 1%Cottage cheese (I try to buy no salt added) mixed with low carb/low sugar yogurt and 1-2 tbl spoon peanut or other nutbutter mix.
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Post by mrky03 on Nov 23, 2007 15:48:45 GMT -5
Your training is very consistent! Whats your height and wt? Are you trying to gain weight? Just curious about your goals.
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Post by gman on Nov 23, 2007 17:59:40 GMT -5
I am trying to gain some size without gaining too much BF. I had a trainer do a 3 area clipper test about a month ago. My bf was 11.5%. She said in reality the test is +/- 3% so I could be as high as 14.5 and as low as 8.5%. Iam 5'8" and about 155. Here is today's workout
Fri 23 Nov 07
Incline dumbbell press 50 1x20, 1x15, 1x20 (90 sec rest between sets) Tate press 35 3x7 Pullups bw 3x10 seated bradford press 65 1x14, 70 2x12 incline curls 35 1x5, 30 1x8, 1x9
I do cardio about 2-3x per. week. Being in the military I some times have to PT with the people I work with. Usually it is Mon, Wed, Thurs. Usually consist of warmups/stretches and about a 2.5 mile run. If we do PT on our own I may do 15-20 min of HIIT cardio or even just 15-20 min of med. intensity cardio. Once in a while on weekends I will jumprope for about 10 min.
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Post by mrky03 on Nov 24, 2007 14:14:37 GMT -5
Sounds like you're pretty lean, I'd guess the test is close if you can see your abs you're probably under 10%. Sounds like you could bump up your protein intake a bit. I'm always trying to add lean mass without too much fat myself. Keeping my protein at about 50% of my caloric intake and adjusting my carbs and fat intake as needed has worked well in the past.
Looks like you really train hard and consistent! What branch of the service are you in? My son is in the Air Force.
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Post by gman on Nov 24, 2007 16:06:48 GMT -5
Navy. Wasn't your son in Iraq? As far as protein I am getting around 175-200 grams per. day. I may try to up it a little and adjust my carb and fat intake according to the time of day and if I am going to train that day or not. You may have heard of massive eating. In a nutshell you combine either Protein and Fat or Protein and Carbs. I tried that for a week but found it too strict.
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Post by mrky03 on Nov 25, 2007 11:10:56 GMT -5
Navy. Wasn't your son in Iraq? As far as protein I am getting around 175-200 grams per. day. I may try to up it a little and adjust my carb and fat intake according to the time of day and if I am going to train that day or not. You may have heard of massive eating. In a nutshell you combine either Protein and Fat or Protein and Carbs. I tried that for a week but found it too strict. Yes (Jesse) is in Iraq, he's coming home in 3 weeks! What I try to do is eat my high gi carbs within the 3 hr. window post workout. The rest of the day I eat low gi carbs or just fiberous carbs with protein each meal. The Thanksgiving holiday has really gotten me off track this week, time to get my eating back in order!
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Post by gman on Nov 27, 2007 18:00:39 GMT -5
Monday 26 Nov 07
I had to train somewhat fast today
Incline bench 135x5, 145x5, 150x4, 155x4, 160x3
Flat dumbbell press 70 2x10, 75 1x8 Alternated with cable rows 100x12, 110 2x10
Cable face pulls 100 2x15
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