|
|
Post by hossjob on Nov 14, 2007 7:20:52 GMT -5
What's up? It's been a while since I've kept a current journal and I'm really going ot try to keep a detailed log/journal of my training, diet, etc... right here. I've missed posting a journal and reading everyone elses so it's time to get back.
I had a great competitive season and I haven't really shared all my thoughts with you guys yet...it's still marinating. But it's not time to rest on laurels. I'm hungry....yes my appetite too...but moreover I'm ready to do battle. When I lost the overall I walked off stage with a blank look on my face and Eric said, "What's wrong?" I was just so full of different emotions. I didn't want to stop competing. I knew it was going to be a long time before I was back onstage and that hurt. I've come to terms with it (I think...) and I'm using this off season to concentrate on putting some overall mass on that I can keep thorugh my next diet. This journal is going to chronicle that. I hope you all enjoy it.
|
|
|
|
Post by masterschamp on Nov 14, 2007 8:41:55 GMT -5
Kyle
A year away from the stage will actually benefit you in the long run. Grow and work on your weaker parts. You have GREAT things ahead of you in the years to come on stage! AND...most importantly enjoy your first year of fatherhood! The first time that little person calls you "Dad", it will leave an impact on you unlike anything you have ever felt in your life.
Keith
|
|
|
|
Post by hossjob on Nov 15, 2007 7:26:35 GMT -5
Tuesday and Wed the diet was pretty good. I just ate too many cashews and way too much PB. Other than that completely clean. I was gong to take teh week off, but I just couldn't stay out of the gym. I did a light chest and back workout yesterday.
The taste (it's sour as F!) of defeat is in my mouth and I can't get it out of my head. SO CLOSE 2 times to getting my natural pro card. Very frustrating. It's fuel, HUNGER, what I need to keep me rocking in this long off season!
|
|
|
|
Post by hossjob on Nov 15, 2007 7:27:08 GMT -5
Kyle A year away from the stage will actually benefit you in the long run. Grow and work on your weaker parts. You have GREAT things ahead of you in the years to come on stage! AND...most importantly enjoy your first year of fatherhood! The first time that little person calls you "Dad", it will leave an impact on you unlike anything you have ever felt in your life. Keith Keith, I CAN'T WAIT! I know it's going to be so awesome. We just finished Lamaze last night and I'm getting so excited. |
|
|
|
Post by hossjob on Nov 18, 2007 21:39:20 GMT -5
And it BEGINS.......
Sunday, 11/18/2007 - BACK Rep Range
WG TBar Row - 135/15, 155/12, 170/9 (2/0/2/1)
Rev Grip Lat Pull - 100/13, 120/10, 120/9 (2/1/2/1)
CG Seated Row - 100/13, 120/10 (2/1/2/2)
Str Arm Pull Down - 70/15, 80/10 (2/0/2/1)
Rack Dead Lift - 225/15, 275 10 (just went light)
Extensions - BW/15, BW/15
Felt awesome to kind of get after it today!
1 Hour Pre Workout: Cashews, 35 Whey
30-min Pre Workout: WTF Pumped
Pre Workout: 5 Grams BCAA, 5 Grams Creatine, 5 Grams Glutamine
During WOrkout: 10 Grams EAA, 10 Grams BCAA
Post Workout: RegenerationX
45-Min Post Workout - 7 Rice Cakes, 5 oz Chicken
|
|
|
|
Post by hossjob on Nov 19, 2007 21:15:39 GMT -5
Monday - CHEST Rep Range
Incline Bench** - 135/15, 145/12, 165/8 (2/0/2/0); paused @ top/bottom just enough to feel stretch/contraction
Low Inc Fly - 30/15, 35/12, 45/8 (2/2/2/0)
Hammer Strength Iso Chest Press - 120/13, 140/9 (2/2/2/2) SQUEEEEEZE BABEE
Pec Dec - 50/22, 60/16 (2/1/2/2)
**Damn. I got the best pump I've had in MONTHS after the very 1st set. My chest felt like it was going to explode. It's damn good to get in and tear it up. I'm 90-minutes post workout and my chest is still so pumped I can hardly type this!
20-min pre workout: 1 Scoop Ultimate Nutrition Shock Therapy (was given 1/2 a bottle - good stuff)
5 Grams BCAA, 5 Grams Creatine, 5 Grams Glutamine
During Workout: 10 Grams BCAA, 10 Grams EAA
Post Workout: Regeneration X, 5 Grams BCAA, 10 Grams Glutamine
30-min Post Workout: 35 Grams Whey, 3 pb rice krispy treats (Yeah I know not perfect, but mom had some extra that she made for the OSU/U of M party I had. They're my favorite.)
|
|
|
|
Post by intenceman on Nov 19, 2007 21:59:00 GMT -5
That's the way champ. You want it, go and take it. I know you can do it.
|
|
|
|
Post by hossjob on Nov 20, 2007 7:12:52 GMT -5
Thanks bro! We're just getting started.
|
|
|
|
Post by masterschamp on Nov 20, 2007 7:58:46 GMT -5
You should make some BIG gains thhis year, Kyle!
|
|
|
|
Post by Roger on Nov 20, 2007 8:48:01 GMT -5
Great workout Kyle
|
|
|
|
Post by mrky03 on Nov 20, 2007 10:16:20 GMT -5
Looks good Kyle! I'm thinking of giving BCAA's and glutamine a try this off season. I know all the research on them says their effective.
|
|
|
|
Post by hossjob on Nov 21, 2007 8:39:06 GMT -5
Thanks guys. Keith, I'm hoping to make some MAJOR progress! I've got a solid diet plan down and I'm increasing my carbs a bit as compared to last year. I can always cut back if I gain too much fat.
Joel, many people say the jury is still out on the glutamine, but BCAA's are for sure effective. All I know about glutamine is I get better pumps with it and every time I take at least 30 grams a day I don't ever get sick. Once I stop taking it, BAM, I seem to get something so...
I'm really looking forward to seeing how using the BCAA's/EAA's/Glutamine works out pre/during/post workout. I think it helped alot last year because I stayed so in the off season.
|
|
|
|
Post by RUBICON19 on Nov 21, 2007 14:24:09 GMT -5
Looks good Kyle! I'm thinking of giving BCAA's and glutamine a try this off season. I know all the research on them says their effective. Its great stuff!! |
|
|
|
Post by hossjob on Nov 22, 2007 9:38:30 GMT -5
Wednesday, Nov 21, 2007 - LEG Rep Range
*This was teh first "real" leg day I've done since like October 20th. I did my legs on teh 20th then competed on the 27th. That next week I did legs twice, but just light pump work, then I was off of leg training for 2 weeks due to shows and then last week I took off completely from leg training. They jsut seemed so tired. They felt great this week so I manned up and busted it!
Squats - 185/15, 225/12, 255/8 (2/1/2/0)
Leg Press - 500/15, 550/10, 550/7 (2/1/2/1) Holy GEEZ! These were BRUTTTTALLL!
Leg Ext - 35/16, 40/12, 45/8 (2/1/2/2) I could hardly walk. It was great!
Lying Leg Curl - 70/14, 80/12, 90/8 (2/1/2/2)
DB Straight Leg Dead - 55/15, 65/12, 75/8 (2/2/2/1)
Did not do calves. It was the first time I was at the "gym" in Clyde for 2 or more months since I worked out at the weight room at the high school so everyone was asking me about my competitions, etc.... after I got done with hams and I didn't have time. had places to go.
|
|
|
|
Post by Roger on Nov 22, 2007 9:56:24 GMT -5
Welcome back to leg day. Started back stong. Looking good
|
|
|
|
Post by mrky03 on Nov 22, 2007 10:36:22 GMT -5
Rock on Kyle! You're gonna be sore!!
|
|
|
|
Post by hossjob on Nov 22, 2007 22:43:13 GMT -5
Thursday...THANKSGIVING - Shoulders (light chest) Rep Range
Smith Shoulder Press - 115/15, 135/12, 155/8 (2/1/2/1)
WG Cable Upright Row - 50/15, 70/9 (2/2/2/2) - that set seemed to last FOREVER!
Slight INcline Lateral Raise - 20/15, 25/11, 30/8 (2/1/2/2) - last set was basically a 1/1/1/1 it was brutal
1-Arm Bent Cable Lateral Raise - 20/17, 20/15 (2/2/2/2) - BURN!
DC Stretch
DB Shrug - 80/15, 90/12 (2/2/2/2)
Machine Shrug - 150/20, 180/15 (1/1/1/1)
DC Stretch
INC DB Bench - 65/15, 75/12
Low Pulley Cable Cross - 30/15, 40/12
|
|
|
|
Post by hossjob on Nov 25, 2007 20:53:48 GMT -5
I started FD/FS today an dI have to say it was crazy intense and crazy brutal.
Back FDFS
WG Pull-ups - BW/6, BW/4+1+1+1 (negative only) (6/1/X)
CG Seated Row - 150/8, 170/6 (1/4/1)
CG Pull Down - 120/7, 130/7 (8/1/X)
1-Arm DB Row - 60/8 (1/4/1)
2-Arm DB Row w/ Supported Chest 50/8 (1/4/1)
WG Lat Pull Down - 70/40, 90/27
DC Stretch
Rack Deadlift from low Shin - 225/20, 225/15
SS W/
Back Ext - BW/20, BW/19
|
|
|
|
Post by mrky03 on Nov 26, 2007 17:53:36 GMT -5
Looks good Kyle! You haven't missed a beat since your contest.
|
|
|
|
Post by masterschamp on Nov 27, 2007 8:25:37 GMT -5
Kyle.......this should be the year you make tremendous gains!
Keith
|
|
