lsuillini's online training journal (comments welcome)

[lsuillini]

Ok, so this bulk has not been particularly clean, and as much muscle as I have been gaining, I have been gaining a bit of a gut as well. I don't think its time to cut yet though, so I am going to clean up my diet and cut down on the booze. You all know how the holidays can get. Especially when you are in New Orleans to watch my LSU Tigers win the national title. Workout will be posted tonight after I go fight gravity.

[lsuillini]

Cardio day was yesterday. I did 20 mins on the stairclimber. I have been doing exclusively HIIT lately, so I wanted to mix it up. I think I will be doing normal cardio for a couple of days, just because it feels good. The Wednesday workout will be posted in a few hours when I get back.

[lsuillini]

Ok here is the Thursday workout. Good stuff, I feel great.

Back

Pull ups
10 reps
7 reps
5 reps
4 reps

DB Pull Overs
5 x 40 lbs. each side
5 x 40 lbs. each side
5 x 40 lbs. each side
5 x 45 lbs. each side
5 x 45 lbs. each side

Good Mornings
8 x 115
8 x 125
8 x 125
8 x 135

Biceps

1 1/4 DB Preacher Curls
5 x 25lbs. each side
5 x 25lbs. each side
5 x 25lbs. each side
5 x 20lbs. each side
5 x 20lbs. each side

Reverse Grip EZ-bar cable curls
10 x 80
10 x 60
10 x 60

21's
40lbs
40lbs
40lbs

[lsuillini]

Ok, quick question for all of you nutrition gurus. What do you all think of turkey sloppy joes? Should I be eating these or no? Any input would be generally appreciated.

[lsuillini]

Ok, a badly needed update.

Friday was cardio day, 20 mins at level 9 on the stairstepper. I maintain that this is probably the most hardcore of the cardio machines not counting actual jogging. It always gives me the best workout.

Saturday was missed. I weep for my shoulders and legs. No matter, new week starting, another opportunity.

[lsuillini]

Monday's workout... chest and tris

DB bench press

5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

DB incline bench press

5 x 60
5 x 60
5 x 60
3 x 60
5 x 55

Flat flys

10 x 30
10 x 35

cable crossovers

10 x 50
10 x 50
10 x 60

(used a different machine than normal)

French press

5 x 60
5 x 60
5 x 60
5 x 65
5 x 65

Cable press downs

10 x 90
10 x 100
10 x 110

cable one arm kick backs

10 x 10 each side
10 x 15 each side

4 sets resistaball crunches superset with resistaball roll unders.

[lsuillini]

Tuesday was cardio day. 20 mins on stairclimber on level 9. Wednesday's workout will be posted after I do it. Stay hardcore, y'all.

[lsuillini]

Ok, here is the Back/Bi workout I did today. It felt great.

Back

Pull ups

10 reps
7 reps
5 reps
5 reps

Pull overs

5 x 40lbs each side
5 x 40lbs each side
5 x 40lbs each side
5 x 45lbs each side
5 x 45lbs each side

Good Mornings

8 x 115
8 x 125
8 x 135
8 x 145

Biceps

EZ curl 1 1/4 preacher curls

5 x 60
5 x 60
5 x 60
5 x 60
5 x 60

Reverse cable curls

12 x 60
12 x 60

21's

3 sets of 40lbs

Stay Hardcore

[lsuillini]

Today was cardio day. 20 mins on level 10 on the stairstepper. Kinda.. the first 12 minutes were on a broken one that didn't go below the second to fastest level, so it was more than level 10. I did that until I couldn't go any more, then I did another 10 on level 10. Pretty brutal for a cardio day. Oh well, felt good. Probably going back to HIIT next week though just to switch it up.

[lsuillini]

Today's workout was a resounding success. I was finally able to do my entire leg routine for the first time since my knee injuey. Anyone who has ever been on the shelf for any body part knows how good that feels. Shoulders were great, since I missed shoulders last week. My workouts seem to be coming back together after some setbacks due to injury, travel, and the holidays. No more excuses! Until Mardi Gras. [img]/forum/images/graemlins/laugh.gif[/img] The diet is doing well also. I will start posting my diet again for harsh criticism. Grrr... Maybe its the endorphins, maybe its the ECA stack... its probably a combination of the two, but I feel great.

Today was shoulders and legs

Shoulders

Arnold Presses
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 50lbs each side

DB Shrugs (kneeling)
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side

Upright Rows
5 x 90
5 x 90
5 x 90
5 x 90
5 x 90

Legs

Squats
8 x 115
8 x 115
8 x 125
8 x 135

Deadlifts
8 x 115
8 x 115
8 x 115
8 x 125

Standing Hammer Strenght Calf Raises
8 x 180
8 x 190
8 x 200
30 x 50, switching foot positions every 10 reps

No abs today, workout was going long.

Stay hardcore, y'all!