My very own Journal

[Timmah]

Today was a great leg day. I went in there with some Metallica pumping, and I never counted my reps or sets or weights or anything. The only one thing I have to rant about is the fact that I'm tired of there never being any 45lbs plates by the squat racks. Seriously people, get off the bench press and squat!

Wide Squat up to 365'ish lbs
Close squat up to 400'ish
One legged squats
Sissy Squats
Front Squats
Power Cleans up - Front squats x 2 - back down and repeat

**Barbell Lunges. First time I've done thatwith BB instead of DB but went up to 185lbs x 10 / leg...was awesome.

Leg Extensions
Calf Raises

Overall a great day and a good pump in my quads / hammies.

[Timmah]

Took the day off and will probably take tomorrow off as well, due to time issues. But its ok, I need a small break. Not to mention I did help my brother in law move today, so that did something maybe...? eh...

[will-work4andro]

one legged squats...those sound brutal

[Timmah]

Yeah, they're not easy...just a pain because you have to do them outside of the cage so can't go extremely high weight.
Today I felt good for a while, then around 315 on Deadlifting my lower back just didn't feel right, so I stopped deadlifts there and started on my lats, traps,etc...more isolated movements though. Right now it doesn't hurt but feels tighter than normal. Will stretch it out good throughout the night and see what's up.

Good Mornings 135 x10
225 x10

Deadlifts 135 x10
225 x10
315x7

Close Grip Chin ups x 10
45lbs x5
40lbs x3
35lbs x2

BB Bent Row
135lbs x10
155x8
165 x6

2 Dropsets of Lat Pulldowns

[Timmah]

I have trained this last week, just been so busy that I haven't been able to really post here. Today was an off day, jogged about 3 miles for cardio.
It felt good until my hamstring started cramping, most likely due to the heat.

[Timmah]

Lemme start by saying that as of today, I'm Cutting! I'll be changing my split. I'll have 5 meals a day consisting of 450'ish calories for a total of 2250. Will be 50% Prot, 30% Carbs, and 20% Fat (I may adjust this later). Cardio at least 3x a week. My split is going into 4 days including a day of rest, I'll alternate heavy weights with volume.

Back/Biceps/Forearms
Chest/Triceps/Shoulders
Legs
Off
Repeat

Today I had back/bi's! I did nothing but Pull ups, Deadlifts, and Pullovers and holy crap I feel spent!

About 35 weighted pullups @ 25lbs
Deadlifts up to 315 x4 (Still not pushing this)
Pullovers 60 x10, 70x8, 80x7

8x45lbs Hammer Curls supersetted with Reverse BB Curls @ 65lbs, exploding up, slow negatives. Repeated 3x
Preacher Curls 75lbs x 10 x 2

Overall a good pump, and had plenty of energy even though I ate about 150 less calories for breakfast. Go Oats and Protein!

[will-work4andro]

nice meeting you man...keep tearing it up Bro

[Timmah]

Chest / Tris / Shoulders today. I didn't have a lot of energy, should probably up my caloric intake

Flat Bench
225 x5
300 x3 assisted negatives straight into 40lbs dumbell flies
225 x5 straight into 40lb dumbell flies

Incline Bench
Did a strip set from 195-145-95

Weighted Dips
3 x 5 with 40lbs

Lateral Raises
15 -20 - 25, about 8 reps of each

Front Raises
25-30-25-20, about 5 reps up, then failure back down on each

Finished it off with close grip bench press, just135lbs to failure 1 set.

[Timmah]

I felt much better today. Thinking it was the good sleep I got last night. I did legs today!

Squats
225x10-> Weighted Sissy Squats 10lbs
315x5-> Weighted Sissy Squats 25lbs

Drop Sets Leg Extensions x 2

Finished it off with a fun jog...Ran 2 miles out, then on the way back I'd run up the hill walk down it all the way back. Holy crap I hurt! But its a 3 day weekend and I'll be visiting family so chances are my diet won't be the greatest...have to make up for it!

[Timmah]

Did Back today. I had great energy all day and felt good. I got there and even tried the new finishing off move to my workout. Felt like I ran frickin 5 miles and I think I lost about 2 lbs in sweat...

Wide Grip Chins
x10
25lbs x10
40lbs x8

Good Mornings
135 x10
225 x10

Deadlifts
135 x10
225 x10
315 x5
355 x4 (Still not pushing hard, but working up. Right hamstring is def getting its groove back)

BB Bent Row
135 x10
155 x8
165 x6

Dumbell Shrugs
70lbs x10
80lbs x10
85lbs x10

This is where I killed myself with the new cardio I saw in the Training Section. Did the following in a row, as many as I could in 15 minutes. My total this week was 20. I'll try it again in 3 days or so and continue it while on my cut.

95lbs. Started out low and that's a good thing because this frickin killed my lungs and heart.
Deadlift -> Romanian Deadlift -> BB Bent Row -> Power Clean-> Front Squat -> Mil Press -> Back Squat -> Mil Press and lower it. That's 1. Rinse and Repeat for 15min

To finish off my biceps since today was supposed to be back and bi's, I did the following

Hammer Curls
45lbs to Failure
40lbs to Failure
35lbs to Failure
30lbs to Failure