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Post by chokeonstrength on Apr 3, 2008 11:45:22 GMT -5
03/04/08
Upper Body Hypertrophy Day
Thursday
Bent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 8 250 x 2 sets, last set 250 to 225 after 6th rep Semi-Wide Grip Pullups (Weighted) - 3 x 10, 9, 8 25, 20, 10 - Still trying to increase Lat Pulldowns - 2 x 12-15 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 10 335, 335, 315 Cable Crossovers - 2 x 12-15 DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 35's Biceps Did Seated Incline DB Curls 3 x 6 40 x 6, 35 x 6, 30 x 6 Skull Crushers - 3 x 6 110 x 6 x 2 sets, 100 x 6 x 1 set DB Concentration Curls 2 x 10 30, 25 Rope Pulldowns - 2 x 10 50, 40 - 30 x 2 reps
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Walking from my car to my apartment was weird... My entire body was struggling as if I was drunk off my ass... What a workout
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Post by chokeonstrength on Apr 4, 2008 18:51:16 GMT -5
04/04/08
Lower Body Hypertrophy Day
Friday
BB Squats - 3 sets Leg Press - 3 x 12, 12, 1 16 plates + 10 lbs Leg Extensions - 3 sets 210 x 10 + 5 after 3 second rest, holy sh*te - Occulation work. 200 x 10 + 3 after 3 second rest 190 x 10 + 2 after 3 second rest SLDL - 3 sets Laying Leg Curls - 4 sets 180 x 8 reps 170 x 8 160 x 6 + 2 more with 150 150 x 4 + 2 more with 140 + 2 more with 130 Standing Calf Raise - 4 x 10 330, 330, 330, 330 - No momentum Seated Calve Raise - 3 x 12, 10, 8 185, 185, 180 - No momentum
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Amazing, I finally had new ear plugs I bought today. They work amazing, don't fall out of the ears and I can only hear my music. It was great. And I was in the ZONE! Nothing was getting in my way... except for a hotty here and there. My god, my gym is well equiped with beautiful girls... BUT I must keep my mind on the prize... Oh man that blonde... NO... back to the workout, it was intense to say the least. I walked away with a sense of accomplishment. Surprised my body held together so well.
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Post by intenceman on Apr 4, 2008 19:03:44 GMT -5
Looks like you had a great training week. Im tired just reading it, keep it up!
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Post by chokeonstrength on Apr 4, 2008 20:48:11 GMT -5
Looks like you had a great training week. Im tired just reading it, keep it up! Thanks a lot bro. Just another chizzle to the ever evolving statue. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Apr 5, 2008 8:45:48 GMT -5
What did you get accomplished? The blonde or the workout? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by chokeonstrength on Apr 6, 2008 16:39:20 GMT -5
What did you get accomplished? The blonde or the workout? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) 05/04/08 Didn't get my chance to post this last night. HIIT / AbsWednesdayHIIT5 Minutes Warm Up 15 Minutes of Destruction 10 Minutes Creation By the way Randy... I accomplished both. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Apr 6, 2008 18:01:21 GMT -5
What did you get accomplished? The blonde or the workout? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) 05/04/08 Didn't get my chance to post this last night. HIIT / AbsWednesdayHIIT5 Minutes Warm Up 15 Minutes of Destruction 10 Minutes Creation By the way Randy... I accomplished both. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) ;DBut does she know? ;D
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Post by chokeonstrength on Apr 6, 2008 18:57:22 GMT -5
06/04/08 HIIT SundayyHIIT5 Minutes Warm Up 15 Minutes of Metal 10 Minutes Metal 10 Extra Minutes over on the Stairmaster - Because Does she know? Hmmm... I don't think she knows just yet! But I am sure she has an idea ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by intenceman on Apr 6, 2008 19:41:24 GMT -5
Blonde? What blonde?
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Post by RUBICON19 on Apr 6, 2008 21:55:09 GMT -5
Any new pics? You must be lean with that diet and cardio...
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Post by beckie on Apr 7, 2008 3:39:45 GMT -5
Wow thats some volume you're putting through-very impressive! Good luck with the blonde ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by chokeonstrength on Apr 7, 2008 11:03:45 GMT -5
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Post by chokeonstrength on Apr 7, 2008 11:04:38 GMT -5
Any new pics? You must be lean with that diet and cardio... You know me, I'm never really good at posting or taking picture. I probably should though.
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Post by chokeonstrength on Apr 7, 2008 11:05:24 GMT -5
Wow thats some volume you're putting through-very impressive! Good luck with the blonde ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Thanks a lot Beckie, I am amazed at how my body is responding to it all. Thanks for the well wishes. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by chokeonstrength on Apr 7, 2008 11:06:02 GMT -5
07/04/08
Upper Body Power Day: Max Strength
Monday
BB Bent Over Row - 3 x 5 315 - Really felt the contractions, I made sure I hit the peaks before letting the weight begin its descent. Single Arm DB Rows - 3 x 10, 10, 10 125 lbs - This was harder then usual due to the BB Bent Over Rows, I nonetheless got the job done. Incline DB Press - 3 sets 125 x 6 120 x 6 120 x 4 DB Flyes - 2 x 9, 6 80's - As you can see, I hit one last rep this week then last week. I think this is partially because I pretty much fried my chest with the Inc DB Press. Still made sure to squeeze. DB Shoulder Press (Standing) - 3 x 5 70 x 4 - Damn... Same as last month.. It's just so draining. 65 x 5 60 x 6 DB Curls (Standing) - 2 x 6, 6 50 lbs - Back against the wall to minimize any momentum. Skull Crusher - 2 x 8, 7 110 - Absolutely dead by now.
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Daily Nutrition Calorie Total 2095 Carbs - 160g Fat - 55g Protein - 240g
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Post by fit on Apr 7, 2008 11:14:55 GMT -5
You're one strong hoss. Nice lifts!
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Post by chokeonstrength on Apr 8, 2008 12:25:34 GMT -5
You're one strong hoss. Nice lifts! Thanks a lot bro 08/04/08 Lower Body Power Day: Max Strength TuesdaySquats - 3 x 5 This was a failure... I always seem to have this problem. Warmed up, then put up the weight, 310 only got 3 out before I had to bail. Like wtf? Then tried 305 which I know I can kill... and I only got 4. Then I just repped out with 135, for 30 non stop reps. Pretty pissed off. It seems whenever I try and go beyond 305... My body just shuts down. If anyone has some insightful solutions and or tips. Please feel free. Leg Extensions - 2 x 10, 10 250 lbs - Easy - Well not that easy. Pause at top for 4 second squeeze at the end. SLDL - 3 x 5 375 x 5 (Could have gone for 6) 375 x 5 375 x 4 (Stopped before 5 because I noticed my form was no longer safe) Donkey Calf Raise - 3 x 8 325 + 10 lb Plate Seated Calf Raise - 2 x 8 190 lbs Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR Daily NutritionRefeed Day Carbs: 230g Protein: 185g Fat: 55g ... F*ck
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Post by fit on Apr 8, 2008 12:38:29 GMT -5
Is it mental? Do you go in, knowing it or not, that 305 is a roadblock?
For me, bench press is that way.
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Post by Intensity on Apr 8, 2008 18:26:55 GMT -5
Solid workouts and tight nutrition… I like this journal! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
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Post by chokeonstrength on Apr 9, 2008 10:03:29 GMT -5
Is it mental? Do you go in, knowing it or not, that 305 is a roadblock? For me, bench press is that way. I go in saying.. I have to beat it this time, I must beat it. And then it squashes me... It's very frustrating. I think I am going to focus on front squats for awhile to bring up my back squat. We'll see how that helps.
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