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Post by chokeonstrength on Apr 9, 2008 10:03:56 GMT -5
Solid workouts and tight nutrition… I like this journal! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Thanks so much bro, coming from you is a huge compliment.
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Post by chokeonstrength on Apr 9, 2008 10:04:36 GMT -5
09/04/08
HIIT / Abs
Wednesday
HIIT 5 Minutes Warm Up 15 Minutes of War 10 Minutes Gore
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Post by mrky03 on Apr 10, 2008 19:53:58 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. Do you do deadlifts? When I started deadlifting seriously some years ago my squat went up dramatically. I was stuck at 365 for ever, after several months I was squating with 405. The lower back plays a big role in how much you can squat and deadlifts compliment it greatly.
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Post by sinnerica on Apr 10, 2008 19:57:18 GMT -5
09/04/08 HIIT / Abs WednesdayHIIT5 Minutes Warm Up 15 Minutes of War 10 Minutes Gore WOAH ! War and Gore... : nailbiting : Keep moving forward.
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Post by chokeonstrength on Apr 11, 2008 7:12:09 GMT -5
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. Do you do deadlifts? When I started deadlifting seriously some years ago my squat went up dramatically. I was stuck at 365 for ever, after several months I was squating with 405. The lower back plays a big role in how much you can squat and deadlifts compliment it greatly. I do deadlift, just havent in a little while. I do miss it however. I do feel it probably has to do with my lowerback and or glutes, because through the entire range of motion I am strong, but once I am at the bottom, ATG. I lose most of the power. That area I am weak in. I feel my glutes need some major strength work. I should reincorporate DL's into my system though, sooner or later, for sure.
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Post by chokeonstrength on Apr 11, 2008 7:12:51 GMT -5
09/04/08 HIIT / Abs WednesdayHIIT5 Minutes Warm Up 15 Minutes of War 10 Minutes Gore WOAH ! War and Gore... : nailbiting : Keep moving forward. Hahaha, thanks. Forward is the only direction in my Universe.
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Post by chokeonstrength on Apr 11, 2008 7:13:57 GMT -5
10/04/08
Today I went lighter then usual on most lifts, just to reinitialize mind-muscle connections. I do t his from time to time, check my ego, and begin to rebuild connections.
Upper Body Hypertrophy Day
Thursday
Bent Over BB Rows - 3 sets T-Bar Rows - 3 x 12, 10, 8 Tried something new today, lightened the weight, focused on form. 235, 225, 215 Semi-Wide Grip Pullups (Weighted) - 3 x 10, 9, 8 20 Lat Pulldowns - 2 x 12-15 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 10 360, 335, 315 Cable Crossovers - 2 x 12-15 DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 40's, 35's, 30's Biceps Did Seated Incline DB Curls 3 x 10, 7, 6 35 Skull Crushers - 3 x 10, 8, 6 100 DB Concentration Curls 2 x 10 25 - Sick pump Rope Pulldowns - 2 x 15 50
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by mrky03 on Apr 11, 2008 16:55:06 GMT -5
Do you do deadlifts? When I started deadlifting seriously some years ago my squat went up dramatically. I was stuck at 365 for ever, after several months I was squating with 405. The lower back plays a big role in how much you can squat and deadlifts compliment it greatly. I do deadlift, just havent in a little while. I do miss it however. I do feel it probably has to do with my lowerback and or glutes, because through the entire range of motion I am strong, but once I am at the bottom, ATG. I lose most of the power. That area I am weak in. I feel my glutes need some major strength work. I should reincorporate DL's into my system though, sooner or later, for sure. I was thinking about it at work today and its true, the glutes do play a major roll when you go deep and hey thats the only way to go!! Remember friends don't let friends squat shallow!! lol
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Post by chokeonstrength on Apr 11, 2008 18:01:51 GMT -5
I do deadlift, just havent in a little while. I do miss it however. I do feel it probably has to do with my lowerback and or glutes, because through the entire range of motion I am strong, but once I am at the bottom, ATG. I lose most of the power. That area I am weak in. I feel my glutes need some major strength work. I should reincorporate DL's into my system though, sooner or later, for sure. I was thinking about it at work today and its true, the glutes do play a major roll when you go deep and hey thats the only way to go!! Remember friends don't let friends squat shallow!! lol Hahaha, nice one bro. And yeah I definitely agree. Well either way check out what I did this workout, trying a few things, to evaluate my strength at the bottom, trying to figure something out.
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Post by chokeonstrength on Apr 11, 2008 18:02:50 GMT -5
11/04/08
Lower Body Hypertrophy Day
Friday
BB Squats - 3 sets BB Squats (Begin at the bottom position and push upwards) - 3 x 1 This was insanely hard. Leg Press - 3 x 12, 12, 12 16 plates + 15 lbs Leg Extensions - 3 sets 210 x 10 + 5 after 3 second rest 210 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 8 150 x 8 140 x 8 - Squeeze those ****ing hammies. This aint no bacon motha ****er. Standing Calf Raise - 4 x 10 345, 345, 330, 315 - No momentum = Okay, ouch. Seated Calve Raise - 3 x 10, 10, 8 185, 185, 185 - No momentum This was super hard after the first exercise for Calves. Then I just did some random forearm work. And it did the job, cause my forearms are swollen and limp... Kinda like my.. nevermind.
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
All and all, great hypertrophy day, lots of volume, lots of weight, lots of pushing and anger. I've found my kingdom once more, it may be dark.. But I can still see the light.
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Post by mrky03 on Apr 12, 2008 9:42:31 GMT -5
I've never tried squats like that before. I do my deadlifts with a dead stop on each rep. Good workout!!!
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Post by chokeonstrength on Apr 12, 2008 15:53:28 GMT -5
12/04/08
HIIT/Abs
Saturday
HIIT 5 Minutes Warm Up 18 Minutes of Primal Intuition 15 Minutes of General Realization - Layne decided that we add 3 more intervals too my HIIT, thusly bringing the total to 18 Intervals. Also with an added 5 minutes to my cooldown.
Abs Front Plank - I need to add resistance to this, or it just takes far too long for me too become tired from this. Serratus Crunches x 3 V-Ups - 3 x 30 seconds Cable Crunches - 3 x 15-20
Both legs and abs = Absolutely fried. Great session. Nothing's going to stop me.
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Post by intenceman on Apr 12, 2008 23:44:21 GMT -5
Great work all the way around. I think you're spot on with the bottom position squats. They really help build strength in the bottom position. Much harder too!
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Post by chokeonstrength on Apr 13, 2008 18:47:31 GMT -5
Great work all the way around. I think you're spot on with the bottom position squats. They really help build strength in the bottom position. Much harder too! That's a big relief, haha. Cause I really want to build strength in the bottom position. Do you have any suggestions as far as sets / reps I should try and shoot for when doing these? 13/04/08 HIIT SundayHIIT5 Minutes Warm Up 18 Minutes of Interactive Self Destruction 15 Minutes of Cooldown What a great session. Believe it or not, I actually track the progress of my HIIT sessions by the strides/minute I can do at certain resistances. And today was a record, I was able to hit and keep hitting it hard at a high resistance throughout the entire workout. Thank goodness for my iPod. Filled that baby up with loads of new music. Always keeps me going. Self destruction at it's finest.
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Post by chokeonstrength on Apr 14, 2008 12:22:57 GMT -5
14/04/08
Upper Body Power Day: Max Strength
Monday
BB Bent Over Row - 3 x 5 315 - Still trying to get this number and FEEL it. After 3 sets, I didn't feel as if I hit my back thoroughly, so I brought the weight to 275 and just popped out 2 sets and repped out with as good a form I can muster at that point. Single Arm DB Rows - 3 x 10, 10, 10 125 lbs - REALLY felt it in the lats today. Great pump created. Incline DB Press - 3 sets 125 x 6 120 x 6 120 x 5 I really have trouble with getting the weight into starting position for this. I think because I don't get to roll all the way back like usual on a flat bench, rather I only have a few inches of momentum to use before I hit the back of the incline bench. Very rough, but got the job done. I really don't like having to lift heavy for these though, it takes up almost all of my energy. Luckly for me today I was really fired up. DB Flyes - 2 x 10, 8 70's - Back to the future? Naw, just lowering the weight a bit to reconstitute the form and squeeze. When I begin to notice form decreasing, I'd far rather decrease the weight.. DB Shoulder Press (Standing) - 3 x 5 70 x 5 (PR) FINALLY! Geez this was hard.. 70 x 5 (PR) I had a smile on my face after this set, even though I felt like I had shrapnel in my shoulders 60 x 5 DB Curls (Standing) - 2 x 8, 6 50 lbs, 40 lbs, then grabbed the 30's and hit another 4 reps totalling 10. Skull Crusher - 2 x 8, 8 110 - I am going to attempt to move up in the weight next workout.
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 14, 2008 14:06:58 GMT -5
Sounds like you are really pushing yourself, bro. Good!
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Post by chokeonstrength on Apr 14, 2008 15:09:42 GMT -5
Sounds like you are really pushing yourself, bro. Good! I have a lot of weakness's that I want to become strengths! And alot of strengths that I want to become stronger! It's funny though. I look in the mirror, and when I see me, I am never really satisfied. Though, when I am in the gym, and changing in the locker room, even compared to some of the bigger guys. In my opinion, I wouldn't trade my body for theirs in a million yrs. I don't feel like I am lean, though it's stupid to think I am not. Even though it's hard to picture it. You know that mentality, where you don't really see what you truly are? It's hard, haha. But then some days I can see with a clear mind and I do see the progress I've made, and the fact is I do have abs, and I do have the lines in my legs and the job IS getting done to the best of my capacity day in and day out! Thank you for noticing my blood sweat and tears bro. I really do appreciate it.
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Post by RUBICON19 on Apr 14, 2008 21:11:19 GMT -5
Sounds like you are really pushing yourself, bro. Good! I have a lot of weakness's that I want to become strengths! And alot of strengths that I want to become stronger! It's funny though. I look in the mirror, and when I see me, I am never really satisfied. Though, when I am in the gym, and changing in the locker room, even compared to some of the bigger guys. In my opinion, I wouldn't trade my body for theirs in a million yrs. I don't feel like I am lean, though it's stupid to think I am not. Even though it's hard to picture it. You know that mentality, where you don't really see what you truly are? It's hard, haha. But then some days I can see with a clear mind and I do see the progress I've made, and the fact is I do have abs, and I do have the lines in my legs and the job IS getting done to the best of my capacity day in and day out! Thank you for noticing my blood sweat and tears bro. I really do appreciate it. YUP!
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Post by RUBICON19 on Apr 14, 2008 21:12:06 GMT -5
I love doing bottom squats in the power rack! Tuff Sledd'n
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Post by chokeonstrength on Apr 15, 2008 11:53:17 GMT -5
I love doing bottom squats in the power rack! Tuff Sledd'n We needa catch a training session together one of these days bro. 15/04/08 Lower Body Power Day: Max Strength TuesdaySquats - 3 x 5 305 x 5 - This is my sticking point. ![:(](//storage.proboards.com/forum/images/smiley/sad.png) 275 x 9 - Didn't feel like continuing (noticing a mental break down) Switched over to Front Squats to finish it off - I am going to try a few new things suggested to me today by Layne and my buddy Rubicon Leg Extensions - 2 x 10, 10 250 lbs - Squeeze a the top. Great working sets. SLDL - 3 x 5 (PR's) 380 x 5 380 x 5 380 x 5 Standing Calf Raise - 3 x 8 345 - Hold at the top and squeeze, and stretch at bottom for 2 seconds Seated Calf Raise - 2 x 8 190, 170 (Easy, gonna move up next round, only dropped down to squeeze em like I was making lemonade, definitely the weather to make lemonade) 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
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