Chuckles Training Journal - Page 3

chuckles_345 · #21 08-04-2010, 08:27 PM

7-30 Friday: Legs

Diet: Ate clean all day as usual through my 1st 3 meals, went out of town and had a cheat meal of stir fry for meal 4 and a meal replacer bar for meal 5

Water: 1.5 gallons
Sleep: 7hrs

Workout: Legs

Hack Squat:
1. 4 plates x10 (PR)
2. 4 plates x10 (PR)
3. 4 plates x8
4. 3 plates x12

Bodymasters Squat Machine:
1. 3 plates x10
2. 4 plates x10 (PR)
3. 4 plates x10 (PR)

Leg Extensions:
1. 225x10
2. 225x8
3. 180x10

Seated Ham Curl:
1. stack x10 (PR)
2. stack x8
3. 180x12

Lying Ham Curl (Hardest machine ever):
1. 90x10
2. 90x10
3. 90x10

Occluded 1 Legged Extension superset Occluded 1 Legged Curl:
1. 75x15/50x10
2. 75x8/50x6
3. 75x6/35x8
4. 75x4/35x5

Standing Calf Raise:
1. 210x12
2. 210x12
3. 210x10
4. 210x10

Mini Hack Squat Calf Raise:
1. 4 plates per side x12
2. 4 plates per side x10
3. 4 plates per side x8
4. 3 plates per side x12

Donkey Calf raise:
1. 150x12
2. 150x12
3. 150x10
4. 150x10

Workout Time: 100min

7-31 Saturday: Off Day (Out of Town)

Diet: Ate clean all day, was probably a little under for the day as far as kcals go.

8-1 Sunday: Off Day

Diet: 190gP, 451gC, 85.5gF, 3335cal
Water: 1.5 gallons
Sleep: 10hrs

8-2 Monday: Upper

Diet: 205.5gP, 519gC, 86gF, 3670cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Upper

DB Bench:
1. 110x5
2. 110x5
3. 110x5 (Tied PR for 3x5)

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

Weighted Chins:
1. 55x5
2. 55x5
3. 55x5 (PR for 3x5)

Cable Row:
1. 220x8 (PR)
2. 220x7
3. 220x6

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

Bodymasters Hammer Row:
1. 3 plates +10 per side x8 (PR)
2. 3 plates +10 per side x8 (PR)

Upright Row:
1. 115x8
2. 115x8
3. 95x12

Machine Side Raise:
1. 120x12
2. 120x10

Skull Crushers:
1. 125x8
2. 125x8
3. 125x6

Rope Pressdowns:
1. 140x8
2. 140x8

Standing EZ Bar Curls:
1. 115x8 (PR)
2. 115x6
3. 115x6

DB Preacher Curls:
1. 35x8 (PR)
2. 35x8 (PR)

Workout time: 90min

8-3 Tuesday: Lower

Diet: 200.5gP, 525gC, 76.5gF, 3590cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Lower

Squats:
1. 345x3
2. 345x3
3. 345x3
4. 345x3
5. 345x3

Leg Extensions:
1. stack x8 (PR)
2. stack x7
3. stack x6
4. stack x6
5. 255x8

SLD:
1. 335x5
2. 335x5
3. 335x5 (PR for 3x5)

Hardest Ham Curl Ever:
1. 120x8 (PR)
2. 120x7
3. 120x6

Mini Hack Squat Calf Raise:
1. 5 plates per side x8
2. 5 plates +25 per side x8 (PR)
3. 5 plates +25 per side x8 (PR)
4. 5 plates +25 per side x6
5. 5 plates per side x8

Standing Calf Raise:
1. 240x8
2. 240x8
3. 240x7
4. 240x6
5. 210x8

Workout Time: 85min

Really solid last few workouts. Feeling pretty beat up from the last 2 heavy days. Cardio wed and then hyper workouts Thus-Sat as usual.

Chuckles

chuckles_345 · #22 08-06-2010, 08:09 PM

8-4 Wednesday: Cardio

Diet: 201.5gP, 465gC, 82.5gF, 3410cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min

8-5 Thursday: Back/Chest

Diet: 201gP, 523.5gC, 84gF, 3655cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

Workout: Back/Chest

Incline DB Bench:
1. 105x9 (Tied PR, but no where near as ugly as last time)
2. 105x7
3. 100x8
4. 90x10
5. 80x10

Body Masters Bench:
1. 2 plates per side x10
2. 2 plates per side x10

Pec Deck:
1. 180x15

Chest Supported DB Row:
1. 85x12 (Tied PR)
2. 85x10
3. 85x10
4. 85x10
5. 85x10

Bodyweight Pull Ups:
1. 10
2. 10
3. 10

Bodymasters Hammer Row:
1. 2 plates +25 per side x10
2. same
3. same

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same

Lying Rope Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Cable Crossover Pulldown:
1. 120x10
2. 100x12
3. 100x10
4. 80x15

Workout Time: 80min

Chuckles

Venom · #23 08-06-2010, 10:35 PM

So have u officially started trainn back 5 times a week like ben suggested lol?

chuckles_345 · #24 08-13-2010, 09:21 PM

Quote:

Originally Posted by Venom

So have u officially started trainn back 5 times a week like ben suggested lol?

Lol not quite. I'm sticking to 2x per wk for now, but that could always change.

Chuckles

chuckles_345 · #25 08-13-2010, 09:21 PM

8-6 Friday: Shoulders/Arms

Diet: 209.5gP, 508gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Shoulders/Arms

Straight Bar Barbell Military to Chin:
1. 175x5
2. 175x4

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8

Rear Delts on Pec Deck:
1. 150x8
2. 150x8

Side Raise Machine:
1. stack x8
2. stack x7
3. 120x12
4. 120x12
5. 120x10

Seated DB Curls:
1. 47.5x11 (PR)
2. 47.5x8
3. 47.5x7
4. 40x10

Curl Machine:
1. 80x12 (Tied PR)
2. 80x10
3. 80x8

Lying Cable Curls:
1. 80x15 (PR)
2. 80x12
3. 80x10

Skull Crushers:
1. 115x11 (PR)
2. 115x9
3. 115x8
4. 95x12

V Bar Pressdowns:
1. 160x12
2. 160x12
3. 160x12

Overhead Rope Extension:
1. 100x15
2. 100x12
3. 100x12

Workout Time: 75min

8-7 Saturday: Legs

Diet: 212.5gP, 526gC, 80.5gF, 3680cal
Water: 1.5 gallons
Sleep: 9hrs

Workout: Legs

Leg Press:
1. 8 plates per side x12
2. 9 plates per side x10 (Tied PR)
3. 10 plates per side x6 (PR) drop to 8 plates per side x4
4. 8 plates per side x12
5. 8 plates per side x10

Power Lift Belt Squat:
1. 35 per side x10 (PR)
2. 35 per side x10 (PR)
3. 35 per side x8

Seated Ham Curls:
1. 190x7
2. 170x8
3. 150x8
4. 130x10

Occluded Hammer Strength 1 Legged Extension superset Occluded Hammer Strength 1 Legged Kneeling Curl (wraps were on way too tight):
1. 25x15/25x15
2. 25x10/25x12

Mini Hack Squat Calf Raise:
1. 3 plates per side x12
2. 3 plates per side x10
3. 3 plates per side x8
4. 2 plates per side x10

Occluded Standing Calf Raise:
1. 150x15
2. 150x9
3. 150x6
4. 100x6

Tibialis Machine:
1. 50x15
2. 50x15

Workout Time: 95min

8-8 Sunday: Off Day

Diet: 206gP, 438.5gC, 85.5gF, 3350cal
Water: 1.5 gallons
Sleep: 9 1/2hrs

8-9 Monday: Upper

Diet: 196.5gP, 519.5gC, 86gF, 3640cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Upper

DB Bench:
1. 115x5
2. 115x5
3. 115x5 (PR for 3x5)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x10

Weighted Chins:
1. 65x5 (PR)
2. 65x5 (PR)
3. 65x5 (PR)

Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (PR)
2. same
3. same
4. same weight x6

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

Bodymasters Lying Military Press:
1. 270x7 (PR)
2. 270x6
3. 270x6

Side Raise Mchine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Curl Machine:
1. 12 plates x6 (PR)
2. 10 plates x8
3. 10 plates x6
4. 8 plates x7

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
4. stack x6

Workout Time: 80min

8-10 Tuesday: Lower

Diet: 199.5gP, 526gC, 83gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Legs

Squats:
1. 360x3
2. 360x3
3. 360x3
4. 360x3
5. 360x3 (Tied PR for 5 sets of 3 and it was brutal)

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

SLD:
1. 345x5 (PR)
2. 345x5 (PR)
3. 345x5 (PR)

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x6
3. 60x8

Seated Calf Raise:
1. 3 plates +25 x8 (Tied PR)
2. 4 plates x8 (PR)
3. 4 plates x6
4. 4 plates x6

Standing Calf Raise:
1. 270x8 (PR)
2. 270x8 (PR)
3. 270x6
4. 240x8

Workout Time: 85min

8-11 Wednesday: Cardio

Diet: 201.5gP, 478gC, 87.5gF, 3505cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min

8-12 Thursday: Back/Chest

Diet: 195.5gP, 526gC, 82.5gF, 3630cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Workout: Back/Chest

DB Bench:
1. 100x11
2. 100x10
3. 100x9
4. 100x7

Bodymasters Hammer Bench:
1. 2 plates per side x12 (PR)
2. same
3. 2 plates per side x10

Pec Deck:
1. 180x15
2. 180x12
3. 180x12

Pull Ups:
1. 45x10 (Tied PR)
2. 45x8
3. 45x6
4. BW x10

Incline DB Row:
1. 75x10
2. same
3. same
4. same

Bodymasters Hammer Row:
1. 3 plates per side x10 (PR)
2. 3 plates per side x9
3. 3 plates per side 8
4. 2 plates +25 per side x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same
4. 2 plates +25 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. same
3. same
4. same

Workout Time: 85min

The plan is to finish up this week, have 1 more heavy week and try to set a few more PRs, then starting Aug 23 I will be doing a deload for a week and a 3-5 week mini-cut as my weight is closing in on 193lbs these days. Gonna try to get back down to 183-185lbs or so and then start working my way slowly back up to the 195lb range. After my deload I will be switching to a modified westside routine for a while to mix things up.

Chuckles

chuckles_345 · #26 08-19-2010, 01:21 PM

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

Commander · #27 08-19-2010, 02:22 PM

Quote:

Originally Posted by chuckles_345

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

Wow! What an awesome stretch of training!

I'd milk it for all its worth, rather than deload.

Keep up the awesome work.

chuckles_345 · #28 08-22-2010, 02:26 PM

Quote:

Originally Posted by Commander

Wow! What an awesome stretch of training!

I'd milk it for all its worth, rather than deload.

Keep up the awesome work.

Thanks! I appreciate the adivce, but I am going to deload. I've been banged up plenty of times before because I tried to milk a progression as long as I could. I feel physically and mentally fatigued at the moment from the past 9-10 weeks of training. I've made a tun of gains, I have a few nicks and dings, so I'll take my deload and come back strong.

Chuckles

chuckles_345 · #29 08-22-2010, 02:27 PM

8-19 Thursday: Back/Chest

Diet: 199.5gP, 523gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 8hrs

Workout: Back/Chest

DB Bench:
1. 105x10 (PR)
2. 105x8
3. 105x8
4. 105x6
5. 90x9

Bodymasters Hammer Bench:
1. 2 plates per side x10
2. same
3. same

Pec Deck:
1. 180x15
2. 180x15

Lat Pulldown:
1. 250x8 (PR)
2. 230x10 (Tied PR)
3. 230x8
4. 200x10
5. 200x8

Cable Row:
1. 180x10
2. 180x10
3. 180x10
4. 180x10
5. 180x10

Reverse Grip Machine Row:
1. 225x10
2. 225x10
3. 225x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same x10

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min

8-20 Friday: Arms

Diet: 202.5gP, 511gC, 79.5gF, 3570cal
Water: 1.5 gallons
Sleep: 8 1/hrs

Workout: Arms

Bodymasters Lying Shoulder Press:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)
3. 120x10 (Tied PR
4. 120x10 (Tied PR)

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

Curl Machine:
1. 80x12
2. 80x12
3. 80x10
4. 80x10
5. 80x8
6. 80x8

Lying Cable Curl:
1. 80x15
2. 80x15
3. 80x15
4. 80x15

Skull Crushers:
1. 115x12 (PR)
2. 115x10
3. 115x8
4. 95x12

Cable Pressdowns:
1. 160x12
2. 160x12
3. 160x12

Overhead Rope Extensions:
1. 100x15
2. 100x15
3. 100x12

Workout time: 70min

8-21 Saturday: Legs

Diet: 214.5gP, 523gC, 86gF, 3725cal
Water: 1.5 gallons
Sleep: 8hrs

Workout: Legs

Giant Set: V Squat, Leg Press, Squat
1. 4 plates per side x12 / 5 plates per side x10 / 225x8
2. 4 plates per side x10 / 5 plates per side x8 / 225x5
3. 4 plates per side x8 / 5 plates per side x6 / 185x5 - wanted more but lower back too fatigued, figured it wasn't worth hurting myself on the last workout before my deload

Hammer Strength Plate Loaded Alternate Leg Extension:
1. 50x12
2. 50x12
3. 50x10
4. 50x10

Hammer Strength Plate Loaded Ham Curl:
1. 60x12
2. 60x12
3. 60x10
4. 60x10

Standing Calf Raise:
1. 300x10
2. 300x10
3. 300x10
4. 300x10

Tibialis Raise:
1. 50x15
2. 50x15
3. 50x15
4. 50x12

Workout Time: 80min

Was starting to feel run down and beat up from the workouts earlier in the week and then previous 9 weeks of training, but I finished these workouts strong and now it is time to deload. The plan is to take Sun, Mon, Tues all off, cardio wed, upper deload thurs, lower deload fri, cardio sat, off sun and mon and then start a westide split the tues. I'm also starting a 3-5 week mini-cut starting Monday.

Chuckles

chuckles_345 · #30 09-04-2010, 12:13 AM

8-22 Sunday: Off Day

Diet: 208gP, 445gC, 75gF, 3285cal
Water: 1.5 gallons
Sleep: 9 1/2hrs

8-23 Monday: Off Day (1st day of mini-cut 193lbs)

Diet: 257gP, 282.5gC, 54gF, 2645cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

8-24 Tuesday: Off Day

Diet: 263gP, 272.5gC, 56gF, 2645cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

8-25 Wednesday: Cardio

Diet: 257gP, 283.5gC, 60.5gF, 2705cal
Water: 1.5 gallons
Sleep: 7hrs
Cardio: Eliptical Sprints: 20min

8-26 Thursday: Upper Deload

Diet: 256gP, 274gC, 56.5gF, 2630cal
Water: 1.5 gallons
Sleep: 8hrs

Workout: Upper Deload

DB Bench:
1. 50x15
2. 50x15
3. 50x15

Lat Pulldown:
1. 120x12
2. 120x12
3. 120x12

Side Raise Machine:
1. 70x12
2. 70x12
3. 70x12

Cable Row:
1. 100x12
2. 100x12
3. 100x12

Curl Machine:
1. 60x12
2. 60x12
3. 60x12

V Bar Cable Pressdown:
1. 120x12
2. 120x12
3. 120x12

Workout Time: 40min

8-27 Friday: Lower Deload/Refeed

Diet: 212.5gP, 395.5gC, 48.5gF, 2870cal
Water: 1.5 gallons
Sleep: 9hrs

Workout: Lower Deload

Hack Squat:
1. 2 plates per side x10
2. same
3. same

Occluded Extensions:
1. 90x20
2. 90x12
3. 90x10
4. 90x8

1 Legged Kneeling Occluded Curl:
1. 40x15
2. 40x10
3. 40x7
4. 40x5

Occluded Standing Calf Raise:
1. 90x15
2. 90x8
3. 90x5
4. 90x3

Cable Crunch:
1. 150x10
2. 150x10
3. 150x10

Workout Time: 40min

8-28 Saturday: Off Day

Diet: 259gP, 289gC, 61gF, 2740cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

8-29 Sunday: Cardio (Weight 190.5lbs -2.5lbs in 1 wk, mostly water prob)

Diet: 262.5gP, 271gC, 65gF, 2720cal
Water: 1.5 gallons
Sleep: 9 1/2hrs
Cardio: Eliptical Sprints: 20min

8-30 Monday: Off Day

Diet: 263.5gP, 269gC, 62gF, 2690cal
Water: 1.5 gallons
Sleep: 8hrs

Felt really good to deload and was really convienent because it was during my 1st week of class. Westside started Tuesday.

Chuckles