ABCbodybuilding - View Single Post - Chuckles Training Journal
View Single Post
  #26  
Old 08-19-2010, 01:21 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
Newbie
 
Join Date: Jul 2010
Posts: 73
Default

8-13 Friday: Shoulders/Arms

Diet: 207gP, 529gC, 86.5gF, 3725cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Shoulders/Arms

Bodymasters Biangular Military Press:
1. 3 plate per side x6 (PR)
2. same
3. same

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x8
3. 35x12 (Tied PR)
4. 35x10

Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12

Preacher Curl:
1. 95x10 (PR)
2. 95x8
3. 95x6
4. 75x10

Curl Machine:
1. 8 plates x10
2. 8 plates x8
3. 6 plates x12

Lying Cable Curls:
1. 80x15
2. 80x15
3. 80x15

Skull Crushers:
1. 115x10
2. 115x10
3. 115x10 (3x10 PR)
4. 95x12

Cable Pressdown:
1. 160x12
2. 160x12
3. 160x10

Overhead Rope Extension:
1. 100x15
2. 100x15
3. 100x15

Workout Time: 75min






8-14 Saturday: Legs

Diet: 125.5gP, 334gC, 30gF, 2110cal + cheat meal of olive garden and ice cream
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Power Lift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10
4. 13 plates per side x12 (PR)
5. 14 plates per side x10 (PR and all the machine holds)

Giant Set: Hammer Strength Plate Loaded Alternate Leg Extension superset Leg Press superset back to the leg extension:
1. 50x10/5 plates per side x15/25x10
2. 50x10/5 plates per side x15/25x10
3. 50x10/5 plates per side x15/25x10 (quads shot at this point)

Hammer Strength 1 Legged Kneeling Ham Curl:
1. 100x12 (PR)
2. 100x10
3. 100x8
3. 80x10

Mini Hack Squat Calf Raise:
1. 3 plates per side x10
2. 3 plates per side x10
3. 3 plates per side x10
4. 2 plates per side x12

Occluded Tibialis Raise:
1. 30x15
2. 30x8
3. 20x5
4. 10x5

Workout Time: 95min






8-15 Sunday: Off Day

Diet: 202gP, 453gC, 82gF, 3360cal
Water: 1.5 gallons
Sleep: 9hrs





8-16 Monday: Upper

Diet: 200.5gP, 522gC, 82.5gF, 3635cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 120x5 (PR)
2. 120x5 (PR)
3. 120x5 (PR)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x12

Weighted Chins:
1. 70x5 (PR)
2. 70x5 (PR)
3. 70x5 (PR)

Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (Tied PR)
2. same
3. same

Pulldown Machine:
1. stack x8 (Tied PR)
2. same

Side Raise Machine:
1. stack x8 (Tied PR)
2. same
3. same
4. same

Curl Machine:
1. 12 plates x8 (PR)
2. 12 plates x6
3. 10 plates x8
4. 10 plates x7

Cable Pressdown:
1. stack x8 (Tied PR)
2. same
3. same
4. same

Workout Time: 75min





8-17 Tuesday: Greatest Leg Workout Ever

Diet: 193gP, 515gC, 87gF, 3615cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Squats: warmed up to a single at 365 which popped up easy
1. 385x2 (PR!!!, this was my old pr set 10 wks ago)
2. 395x1 (PR)
3. 405x1 (PR!!!!!!!!!!!!!!!!!!!)

Leg Extension:
1. stack x8 (Tied PR)
2. same
3. same

RDL:
1. 365x5 (PR)
2. 365x5 (PR)
3. 365x5 (PR)

Hardest Lying Ham Curl Machine Ever:
1. 120x8 (PR)
2. 120x8 (PR)
3. 120x6

Seated Calf Raise:
1. 4 plates x8 (PR)
2. 4 plates x8 (PR)
3. 4 plates x6

Donkey Calf Raise:
1. 210x8 (Tied PR)
2. same
3. same

Workout Time: 70min






8-18 Wednesday: Cardio

Diet: 212.5gP, 475gC, 78.5gF, 3455cal
Water: 1.5 gallons
Sleep: 7 hrs
Cardio: Eliptical Sprints: 20min






So I've officially added 10lbs each hand to my 3x5 db bench, 20lbs to my 1rm squat, and 30lbs to my 3x5 RDL, pr'd almost every lift, and gained 2-3lbs in the past 9-10 weeks. Very successful stretch of training. Going to finish off this strength progression with chest/back thurs, shoulders/arms fri, legs sat. Then its time for a deload and mini-cut. After my 1 week deload I will be moving to a modified westside split.

Chuckles
Reply With Quote