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  #31  
Old 09-04-2010, 12:14 AM
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!!!
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8-31 Tuesday: ME Lower/Refeed

Diet: 223gP, 401gC, 48gF, 2930cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Lower

ME Deadlifts:
1. 135x10
2. 225x5
3. 315x3
4. 365x1
5. 405x1
6. 435x1
7. 455x2 (only 1 rep shy of pr and I haven't pulled off the ground in months)

Good Mornings: (just trying to feel these out, a really hard movement for me)
1. 225x5
2. 225x5
3. 225x5

Hack Squats:
1. 4 plates per side x8
2. 4 plates per side x8
3. 4 plates per side x8 (My pr on these fresh is 2 sets of 10 with 4 pps so I was pumped to get 3x8 after deads and good mornings)

Seated Calf Raise:
1. 4 plates x8 (Tied PR)
2. 4 plates x6
3. 4 plates x6
4. 3 plates +25 x8
5. 3 plates +25 x7
6. 3 plates +25 x6

Cable Crunch:
1. 150x12
2. 150x12
3. 150x12

Pull Throughs:
1. 150x12
2. 150x12
3. 150x12

Workout Time: 90min





9-1 Wednesday: Cardio

Diet: 257gP, 279gC, 63gF, 2710cal
Water: 1.5 gallons
Sleep: 8hrs
Cardio: Eliptical Sprints: 20min






9-2 Thursday: ME Upper

Diet: 259gP, 266gC, 63gF, 2665cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Upper

ME Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x1
5. 275x1
6. 285x1 (very tough and 20lbs shy of pr, but I have done these once in about 3 yrs so I think I can get it back if I just train bb bench on a regular basis)

DB Bench:
1. 110x7 (PR)
2. 110x6

Weighted Pull Ups:
1. 60x7 (PR)
2. 60x5
3. 45x6

Cable Row:
1. 250x7 (PR)
2. 250x5
3. 220x8

DB Military:
1. 70x8
2. 70x8

Cambered Bar Curl:
1. 110x8 (PR)
2. 110x7
3. 110x6

Skull Crushers:
1. 125x8 (Tied PR)
2. 125x7
3. 125x6

DB Holds: 100's for 3 sets as long as I could

Workout Time: 90min



Decent start to Westside. I'll be curious to see how much strength I can add with this program. I have 2-3 weeks left on this cut and should be 185ish by that point so I can start gaining slowly again and gain a good amount of strength. Friday will be cardio, DE Lower Sat, DE Upper Sun, and off Monday.

Chuckles
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  #32  
Old 09-06-2010, 01:46 PM
chuckles_345 chuckles_345 is offline
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9-3 Friday: Cardio

Diet: 264gP, 284.5gC, 54gF, 2680cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Hill Sprints
5 min warm up
10 sprints up hill
5 min cool down






9-4 Saturday: DE Lower/Refeed

Diet: 223gP, 406gC, 43gF, 2905cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Lower

Speed Deadlifts:
1. 245x2
2. 245x2
3. 245x2
4. 245x2
5. 245x2
6. 245x2
7. 245x2
8. 245x2

Powerlift Squat Machine:
1. 12 plates per side x10
2. 12 plates per side x10
3. 12 plates per side x10
4. 13 plates per side x10
5. 13 plates per side x10 (not a single set pr, but definately a volume PR)

Occluded Leg Extension supersed Occluded Ham Curl:
1. 70x15/50x15
2. 70x10/50x10
3. 70x7/50x8

Standing Calf Raise:
1. 300x12
2. 300x12
3. 300x10
4. 300x10

Tibialis Raise:
1. 70x12
2. 70x12
3. 70x12
4. 70x12

Reverse Hypers:
1. 30x12
2. 40x10
3. 40x10

Hammer Strength Ab Crunch:
1. 80x8
2. 60x10
3. 60x8

Workout Time: 90min






9-5 Sunday: DE Upper (Weight 188.5lbs, -4.5lbs in 2 weeks)

Diet: 266.5gP, 272.5gC, 63.5gF, 2730cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Upper

Speed Bench:
1. 155x3
2. 155x3
3. 155x3
4. 155x3
5. 155x3
6. 155x3
7. 155x3
8. 155x3

Close Grip Bench:
1. 225x9 (Tied PR)
2. 225x7

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

Bodymasters Hammer Pulldown:
1. 3 plates per side x10 (Tied PR)
2. 3 plates per side x10 (Tied PR)
3. 3 plates per side x10 (Tied PR)
4. 3 plates per side x10 (Tied PR)

Side Raise Machine:
1. stack x10 (PR)
2. stack x10 (PR)
3. stack x8
4. stack x8

Curl Machine:
1. 8 plates x12 (Tied PR)
2. 8 plates x11
3. 8 plates x10
4. 8 plates x8

Cable Pressdown:
1. stack x12 (PR)
2. stack x10
3. stack x8
4. 160x12

Behind the Back Forearm Curls:
1. 65x15
2. 65x15
3. 65x12
4. 65x10

Workout Time: 85min




Pretty happy with this mini-cut so far. I've been able to maintain strength on basically everything if not slightly improve on some lifts. 2-3 more weeks and I should be around 185 and then I can start eating more and focusing on getting strong. Monday is an off day and Tuesday I will be doing ME Lower including ME Box Squats.

Chuckles
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  #33  
Old 09-10-2010, 11:50 PM
chuckles_345 chuckles_345 is offline
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9-6 Monday: Off Day

Diet: 271gP, 242gC, 60.5gF, 2595cal
Water: 1 gallon
Sleep: 7 1/2hrs






9-7 Tuesday: ME Lower/Refeed

Diet: 214gP, 393gC, 50gF, 2880cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Lower

Squat:
1. 135x10
2. 225x5
3. 275x3
4. 315x2
5. 345x1
6. 365x1
7. 385x1
8. 410x1 (PR!!!!!!!!! and it was a grinder)
9. 365x2

Deadlifts:
1. 135x5
2. 225x5
3. 315x5
4. 365x5
5. 385x5
6. 405x5

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

Seated Calf Raise:
1. 190x7 (PR)
2. 190x6
3. 180x7
4. 180x6
5. 160x8
6. 135x10

Weighted Hyperextensions:
1. 45x12
2. 45x12
3. 45x12

Cable Crunch:
1. 150x15
2. 150x15
3. 150x15

Workout Time: 90min






9-8 Wednesday: Cardio

Diet: 267gP, 251.5gC, 61gF, 2625cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down






9-9 Thursday: ME Upper

Diet: 264gP, 271gC, 56gF, 2645cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Upper

Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x1
5. 275x3 (Tied PR)

Incline DB Bench:
1. 110x5 (PR)
2. 100x7

Rack Chins:
1. 100x8
2. 100x8
3. 100x8

Cable Row:
1. 250x8 (PR)
2. 250x6
3. 250x6

Lying Incline Military Press Machine:
1. 285x5 (PR)
2. 285x5 (PR)

BB Curl:
1. 115x8
2. 115x8
3. 115x6

Dips:
1. 90x8
2. 90x6
3. 90x4

DB Static Holds: 2 sets with 100's as long as I could hold them

Workout Time: 80min





Solid week of workouts. Strength is holding steady if not increasing slightly. I have 1 more week of mini-cutting left. At the moment, the plan is to start eating more again on Monday Sept 20. Got cardio Friday, DE Lower Sat, DE Upper Sun, and then 1 more week of mini cutting.

Chuckles
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  #34  
Old 09-18-2010, 09:47 PM
chuckles_345 chuckles_345 is offline
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9-10 Friday: Cardio

Diet: 265gP, 248.5gC, 57gF, 2565cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Starimill Sprints: 20min






9-11 Saturday: DE Lower/Refeed (with Gabe Wilson)

Diet: 215.5gP, 389.5gC, 46gF, 2835cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Lower

Speed Squats: 225 for 8 sets of 2

Leg Press: 8 plates per side for 5 sets of 10 (Volume PR)

Hammer Strength 1 Legged Extensions:
1. 100x12
2. 100x10
3. 100x8
4. 80x12

Hammer Strength 1 Legged Ham Curls:
1. 110x10 (PR)
2. 110x10 (PR)
3. 110x8
4. 90x10

Pull Throughs: lighter stack for 3 sets of 10

Mini Hack Squat Calf Raise:
1. 2 plates +25 per side x12
2. same
3. 2 plates +25 per side x10
4. 2 plates per side x15

Standing Calf Raise:
1. 300x12
2. 300x12
3. 300x10

Tibialis Raise:
1. 70x15
2. 70x15
3. 70x12

Lying Leg Raises: 4 sets of 15

Workout Time: 105min







9-12 Sunday: DE Upper

Weight: 186.5lbs (-6.5lbs in 3 wks, 1 wk left on mini-cut)
Diet: 263gP, 281.5gC, 60.5gF, 2725cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Upper

Speed Bench: 165 for 8 sets of 3

Weighted Dips:
1. 90x10 (Tied PR)
2. 90x8

Weighted Chins:
1. 45x10 (Tied PR)
2. 45x8
3. 45x6

DB Row:
1. 100x12 (Tied PR)
2. 100x12 (Tied PR)

V Bar Pulldown:
1. 180x12
2. 180x10
3. 180x10

Seated Side Raise:
1. 35x10
2. 35x8

Side Raise Machine:
1. stack x8
2. stack x8

Seated DB Curl:
1. 45x8
2. 45x7
3. 35x12
4. 35x10

Skull Crushers:
1. 115x10
2. 115x9
3. 115x7
4. 95x10

DB Wrist Curls ss Reverse Wrist Curls:
1. 25x15/10x15
2. 25x12/10x12

Workout Time: 85min






9-13 Monday: Off Day

Diet: 273gP, 247gC, 62gF, 2640cal
Water: 1.5 gallons
Sleep: 8hrs






9-14 Tuesday: ME Lower/Refeed

Diet: 233gP, 397.5gC, 51gF, 2980cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: ME Lower

Defecit Deads:
1. 135x10
2. 225x5
3. 315x3
4. 365x2
5. 405x3
6. 405x5 (PR!!!)

Hack Squat:
1. 1 plates per side x10
2. 2 plates per side x7
3. 3 plates per side x5
4. 4 plates per side x5
5. 4 plates +15 per side x5 (PR)
6. 4 plates +25 per side x3 (PR but thought I could get more. Apparently deads took a lot out of me)

Assisted Glute Ham Raise off Lat Pulldown:
1. 5
2. 5
3. 5
4. 5
5. 5

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

Standing Calf Raise:
1. 270x8
2. 270x8
3. 270x8

Donkey Calf Raise:
1. 225x8
2. 225x8
3. 225x7

Cable Crunch:
1. 160x12
2. 160x12

Workout Time: 90min






9-15 Wednesday: Cardio

Diet: 268gP, 253gC, 58gF, 2605cal
Water: 1.5 gallons
Sleep: 8hrs

Cardio: Hill Sprints:
5 min warm up
10 hill sprints
5 min cool down






9-16 Thursday: ME Upper (at 6am, I hate morning workouts)

Diet: 264gP, 272gC, 59.5gF, 2635cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: ME Upper

Close Grip Bench:
1. 135x10
2. 185x5
3. 225x2
4. 245x1
5. 265x1
7. 275x2 (PR)

Bench of Rack with Pins just above Chest: (dead stop each rep)
1. 225x7
2. 225x6
3. 225x6

Neutral Grip Pull Up:
1. 60x7 (PR)
2. 60x7 (PR)
3. 60x6

Chest Supported DB Row:
1. 90x8 (PR)
2. 90x6
3. 90x6

Bodymasters Hammer Miliary Press:
1. 3 plates per side x6 (Tied PR)
2. 3 plates per side x5

Skull Crushers:
1. 125x7 (tris dead after close grip apparently)
2. 125x6
3. 115x7

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

DB Static Holds: 100s for 1 set as long as I could hold them

Workout Time: 85min






9-18 Friday: DE Lower/Refeed

Diet: 220gP, 393.5gC, 50.5gF, 2910cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: DE Lower

Speed Deads: 245 for 8 sets of 2 (really good bar speed on these I felt like)

Hack Squats: 4 plates per side for 3 sets of 10 (Volume PR)

Leg Extension:
1. 240x10
2. 240x8
3. 180x12
4. 180x10

1 Legged Leg Extension:
1. 60x15
2. 60x12
3. 60x10

Lying Ham Curl:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)
3. 120x8
4. 90x12

1 Legged Kneeling Ham Curl:
1. 50x10
2. 50x10
3. 50x10

Mini Hack Squat Calf Raise:
1. 3 plates per side x15
2. 4 plates per side x12 (Tied PR)
3. 4 plates +25 per side x10 (Tied PR)
4. 4 plates +25 per side x8
5. 4 plates per side x10

Standing Calf Raise:
1. 210x12
2. 210x10
3. 210x8
4. 180x10
5. 150x15

Cable Crunch: 150 for 3 sets of 12

Workout Time: 90min





Off day Saturday, DE Upper Sun, and then mini cut is over and I start eating more again on Mon which is an off day before ME lower Tuesday. The plan is to have 5-6 more solid weeks of westside while eating more food and gain some strength then switch over to sheiko.

Chuckles
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  #35  
Old 09-23-2010, 10:54 AM
chuckles_345 chuckles_345 is offline
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9-18 Saturday: Off Day

Diet: 189gP, 231gC, 63gF, 2245cal
Water: 1.5 gallons
Sleep: 9 1/2hrs






9-19 Sunday: DE Upper

End of 4 wk mini-cut weight: 185lbs -8lbs in 4 wks and I've maintained my strength

Diet: 266.5gP, 271gC, 58.5gF, 2675cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Upper

Speed Bench: 165 for 8 sets of 3

Close Grip Bench:
1. 225x10 (PR)
2. 225x7

Neutral Grip Pulldown:
1. 220x12 (PR)
2. 220x12 (PR)
3. 220x10

Cable Row:
1. 220x8
2. 200x8
3. 180x12

Chest Supported DB Row:
1. 70x12
2. 70x12

Side Raise Machine:
1. stack x10 (Tied PR)
2. stack x8
3. stack x8
4. 120x12

Preacher Curl Machine:
1. 8 plates x12
2. 8 plates x10
3. 8 plates x8
4. 6 plates x10

Cable Pressdowns:
1. 180x12
2. 180x12
3. 180x10
4. 180x8

Workout Time: 80min






9-20 Monday: Off Day

Diet: 193.5gP, 458gC, 85.5gF, 3375cal
Water: 1 gallon
Sleep: 8 1/2hrs






9-21 Tuesday ME Upper

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


Workout: ME Upper

Squats:
1. 135x10
2. 225x5
3. 275x3
4. 315x2
5. 345x1
6. 365x1
7. 385x2 (Tied PR at 5lbs lighter!)

Deadlifts:
1. 135x5
2. 225x3
3. 315x2
4. 365x1
5. 405x1
6. 455x1 (tough but I was really happy with this after squats. I'm going after deads fresh next week on me day I def got more than this in me if I'm fresh)

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

Standing Calf Raise:
1. 285x8
2. 285x8
3. 285x8

Donkey Calf Raise:
1. 240x8
2. 240x8
3. 240x8

Pull Through:
1. 180x12
2. stack x12
3. stack x12

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

Workout Time: 85min






9-22 Wednesday: Cardio

Diet: 204.5gP, 476.5gC, 83.5gF, 3475cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down





Chuckles
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  #36  
Old 10-03-2010, 09:26 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!!!
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Posts: 73
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9-23 Thursday: ME Upper

Diet: 197.5gP, 516gC, 82gF, 3590cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: ME Upper

Bench Press off Pins 1-2 inches above chest:
1. 135x10
2. 185x5
3. 225x3
4. 245x1
5. 265x1
6. 275x1
7. 285x1 (PR)
8. 295xjust couldn't quite lock it out

Incline DB Bench:
1. 110x5
2. 110x5
3. 110x5 (PR for 3 sets of 5)

Neutral Grip Pull Ups:
1. 70x5
2. 70x5
3. 70x5 (PR for 3 sets of 5)

Cable Row:
1. 250x8 (Tied PR)
2. 250x6
3. 220x8

Side Raise Machine:
1. stack x8
2. same
3. same

Decline Skull Crushers:
1. 115x8 (PR)
2. 115x8 (PR)
3. 115x7

Standing EZ Bar Curls:
1. 110x8 (Tied PR)
2. 110x8 (Tied PR)
3. 110x6

Workout Time: 85min






9-24 Friday: DE Lower

Diet: 199gP, 525.5gC, 85gF, 3665cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: DE Lower

Speed Squats: 225 for 8 sets of 2

Squats: 275x17 (HUGE PR!!!, previous best with 275 was 12)

Assisted Glute/Ham Raise:
1. 8
2. 7
3. 6

Leg Extensions:
1. 240x12 (PR)
2. 240x10
3. 240x10
4. 240x8

Occluded Extensions superset Occluded Kneeling 1 Leg Curls:
1. 120x15/40x15
2. 120x10/40x8
3. 120x5/40x5

Seated Calf Raise:
1. 3 plates x12
2. same
3. 3 plates x10
4. same
5. 3 plates x8
6. same

Occluded Standing Calf Raise:
1. 90x15
2. 90x7
3. 90x5
4. 90x4

Cable Crunch:
1. 150x15
2. 150x15
3. 150x15

Workout Time: 85min






9-25 Saturday: Off Day

Diet: 214gP, 445gC, 84gF, 3390cal
Water: 1 gallon
Sleep: 8hrs






9-26 Sunday: DE Upper

Diet: 206.5gP, 524gC, 80gF, 3640cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Upper

Speed Bench: 155 for 8 sets of 3

DB Bench:
1. 100x11 (just could not lock 12 and tie a pr)
2. 100x9

V Bar Pulldown:
1. 230x11 (PR)
2. 230x9
3. 230x8
4. 200x10

Moto Row:
1. 50x10 (PR)
2. same
3. same
4. same

Side Raise Machine:
1. stack x10 (Tied PR)
2. stack x8
3. stack x8
4. stack x8

Preacher Curl Machine:
1. 8 plates x12 (Tied PR)
2. 8 plates x12 (Tied PR)
3. 8 plates x10
4. 8 plates x8

Kneeling Rope Pressdowns:
1. 120x12
2. 120x12
3. 120x12
4. 120x12

Workout Time: 75min





9-27 Monday: Off Day

Diet: 200.5gP, 440gC, 85.5gF, 3330cal
Water: 1.5 gallons
Sleep: 8hrs






9-28 Tuesday: ME Lower

Diet: 199.5gP, 527.5gC, 82.5gF, 3650cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: ME Lower

Deadlifts:
1. 135x10
2. 225x5
3. 315x3
4. 365x2
5. 405x1
6. 455x1
7. 475x1
8. 500x1 (PR!!!!!!!!!!! beat previous pr by 15lbs and did it at 5lbs lighter)

Hack Squat:
1. 4 plates per side x8
2. 4 plates +10 per side x8 (PR)
3. 4 plates +20 per side x6 (PR)

Assisted Glute/Ham Raise:
1. 8
2. 6
3. 5

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

Standing Calf Raise:
1. 285x8
2. 285x8
3. 285x8
4. 285x6
5. 255x6
6. 225x8

Cable Crunch:
1. 170x10
2. 170x10
3. 170x10

Workout Time: 85min






9-29 Wednesday: Cardio

Diet: 195.5gP, 464gC, 72.5gF, 3290cal
Water: 1.5 gallons
Sleep: 9hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down






9-30 Thursday: ME Upper

Diet: 200.5gP, 527gC, 85.5gF, 3680cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: ME Upper

Bench:
1. 135x10
2. 185x5
3. 225x3
4. 245x1
5. 265x1
6. 275x1
7. 290x1 (+5lbs on my bench in 4.5wks)
8. 295xjust couldn't quite lock it out, going to focus on heavy lock outs next week

Bench off high pins for lock out:
1. 275x5 (PR by default)
2. 275x5 (PR by default)
3. 275x3

Bodymasters Hammer Pulldown:
1. 4 plates per side x8 (PR)
2. 4 plates per side x8 (PR)
3. 4 plates per side x6

Cable Row:
1. 250x8 (Tied PR)
2. 250x6
3. 250x6

Side Raise Machine:
1. stack x8
2. same
3. same

Preacher Curl Machine:
1. 12 plates x8 (Tied PR)
2. 12 plates x8 (Tied PR)
3. 12 plates x6

Decline Skull Crushers:
1. 115x8
2. 115x8
3. 115x8 (Volume PR)

Workout Time: 85min






10-1 Friday: Off Day

Diet: 205.5gP, 442gC, 83.5gF, 3340cal
Water: 1.5 gallons
Sleep: 8 1/2hrs






10-2 Saturday: DE Lower with Gabe Wilson

Diet: 196.5gP, 516gC, 81gF, 3580cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Lower

Speed Deads: 255 for 8 sets of 2

V Squats:
1. 5 plates +10 per side x10
2. 5 plates per side x10
3. 5 plates per side x10 (Tied volume PR at 5lbs lighter and I was shot after these)

1 Leg Hammer Stength Plate Loaded Extension:
1. 50x12 (Tied PR)
2. 50x10
3. 50x8

1 Leg Hammer Strength Plate Loaded Kneeling Leg Curl:
1. 60x12 (Tied PR)
2. 60x12 (Tied PR)
3. 60x10

Pull Through:
1. stack x10
2. stack x10

Mini Hack Squat Calf Raise:
1. 2 plates +25x12
2. same
3. same
4. same

Standing Calf Raise:
1. 300x12
2. 300x12
3. 300x10

Tibialis Raise:
1. 70x12
2. 70x12
3. 50x15

Cable Crunch:
1. stack x10
2. stack x8

Workout Time: 90min





Been really busy with having 3 classes and working on research. 1st round of exams were last week/this upcoming week so that is keeping me busy also. Been a decent number of early morning (6am) workouts. Even on the weekends I've been doing 8am workouts a lot of the time. Also been battling tendinitis in my right forearm right in the brachialraidialis region on the top of the foearm since just before my last deload. I've been avoiding movements that hurt it for the past few weeks. Really the only things that hurt bad are pulldowns/rows with an overhand grip, underhand grip sometimes depending on the day, curls depending on the day, and I can't do front, side, or rear raises for shoulders that is why I've been using the machine where I don't have to hold on so much lately. Its starting to feel better as of late and hopefully will be back to 100% soon. Luckily its been something I can work around. I'm really happy with my progress on westside so far. I've added 5lbs to my bench, 5lbs to my squat, and 15lbs to deadlift in just 5 weeks so far and I was dieting for 3 of those weeks. I'm planning to hit up 3 more weeks of westside and then switch over to sheiko.

Chuckles
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  #37  
Old 10-13-2010, 01:31 AM
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!!!
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Posts: 73
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10-3 Sunday: DE Upper

Diet: 206gP, 506gC, 80gF, 3570cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Upper

Speed Bench: 155 for 8 sets of 3

Close Grip Bench:
1. 235x8 (PR)
2. 235x6

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

Neutral Grip Pulldowns:
1. 200x12
2. 200x10
3. 200x8

Moto Row:
1. 50x12 (PR)
2. 50x10

Side Raise Machine:
1. stack x10 (Tied PR)
2. stack x10 (Tied PR)
3. stack x8
4. stack x8

Curl Machine:
1. 8 plates x12 (Tied PR)
2. 8 plates x10
3. 8 plates x8
4. 6 plates x12

Cable Pressdowns:
1. 180x12
2. 180x12
3. 180x10
4. 180x10

Workout Time: 75min






10-4 Monday: Off Day

Diet: 196.5gP, 455gC, 82.5gF, 3350cal
Water: 1 gallon
Sleep: 8hrs






10-5 Tuesday: ME Lower

Diet: 202.5gP, 538.5gC, 87.5gF, 3750cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: ME Lower

Box Squats Just Below Parallel:
1. 135x10
2. 225x3
3. 275x2
4. 295x2
5. 315x2
6. 335x2
7. 355x2
8. 365x2
9. 375x3 (PR)
10. 385x1 (PR)

Assisted Glute/Ham Raise:
1. 8
2. 7
3. 6

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

Standing Calf Raise:
1. 300x8 (PR)
2. 300x6
3. 270x8

Seated Calf Raise:
1. 3 plates +25 x7
2. 3 plates +25 x6
3. 3 plates x8

Pull Throughs:
1. stack x12
2. stack x12
3. stack x12

Leg Lifts: 3 sets of 15

Workout Time: 80min






10-6 Wednesday: Cardio

Diet: 194.5gP, 477gC, 83.5gF, 3440cal
Water: 1.5 gallons
Sleep: 7hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down






10-7 Thursday: ME Upper

Diet: 200.5gP, 526gC, 87gF, 3690cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: ME Upper

Close Grip Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x1
5. 275x1
6. 285x1 (PR)

Neutral Grip Pull Up:
1. 70x6 (PR)
2. 70x5
3. 70x5
4. 45x7

Cable Row:
1. 250x6
2. 250x6
3. 220x8
4. 220x8

Side Raise Machine:
1. stack x8
2. stack x8
3. stack x8
4. stack x8

Curl Machine:
1. 13 plates x6 (PR)
2. 12 plates x7
3. 12 plates x5
4. 10 plates x8

Skull Crushers:
1. 125x8 (Tied PR)
2. 125x6
3. 115x8
4. 115x6

Workout Time: 75min






10-8 Friday: Off Day

Diet: 207.5gP, 451gC, 84gF, 3390cal
Water: 1.5 gallons
Sleep: 8 1/2hrs






10-9 Saturday: DE Lower (with Gabe Wilson)

Diet: 195.5gP, 527gC, 84.5gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: DE Lower

Speed Squats: 225 for 8 sets of 2

Powerlift Squat Machine:
1. 13 plates x10
2. 13 plates x10
3. 13 plates x13 (PR!!!, I was going for 3 sets of 10 which would have been a volume pr, but I decided to push myself and try to top Gabe, who later matched me)

Seated Ham Curl:
1. 150x12
2. 150x10
3. 150x8

Occluded 1 Leg Extensions superset Occluded 1 Leg Curls:
1. 70x15/50x15
2. 70x10/50x12
3. 70x8/50x10
4. 50x12/50x8

Standing Calf Raise:
1. 325x12
2. 325x12
3. 325x12
4. 325x12

Occluded Standing Calf Raise:
1. 150x15
2. 150x6
3. 100x4

Workout Time: 80min






10-10 Sunday: DE Upper

Diet: 204.5gP, 532gC, 84gF, 3700cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: DE Upper

Speed Bench: 155 for 8 sets of 3

DB Bench:
1. 100x13 (PR!!!)
2. 100x10

Chest Supported DB Row:
1. 90x12 (PR)
2. 90x10
3. 90x8

Neutral Grip Pulldowns:
1. 200x10
2. 200x10
3. 200x8

Moto Row:
1. 50x12 (Tied PR)
2. 50x10

Side Raise Machine:
1. stack x10 (Tied PR)
2. stack x10 (Tied PR)
3. stack x8
4. stack x6

Preacher Curl Machine:
1. 8 plates x12 (Tied PR)
2. 8 plates x10
3. 8 plates x8
4. 6 plates x10

Cable Pressdowns:
1. 180x12
2. 180x12
3. 180x12
4. 180x10

Workout Time: 70min






10-11 Monday: Off Day

Diet: 200.5gP, 456gC, 85.5gF, 3395cal
Water: 1.5 gallons
Sleep: 7 1/2hrs







Heavy lower Tuesday, cardio Wednesday, heavy upper Thursday and then off until I start sheiko cms prep next Tuesday. Just finished up my 1st round of exams last week and I'm super busy on a couple of projects in the lab right now, but i'm still finding time to get my workouts in.

Chuckles
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  #38  
Old 10-18-2010, 10:09 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!!!
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Join Date: Jul 2010
Posts: 73
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10-12 Tuesday: ME Lower

Diet: 204.5gP, 518gC, 78.5gF, 3595cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: ME Lower

Defecit Deadlifts:
1. 135x10
2. 225x5
3. 315x3
4. 365x2
5. 405x2
6. 425x2
7. 445x2 (PR)
8. 455x1 (PR)

Assisted Glute/Ham Raise:
1. 8
2. 6
3. 5

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

Pull Throughs:
1. stack x12
2. stack x12
3. stack x12 (Tied PR)

Standing Calf Raise:
1. 300x8 (Tied PR)
2. 300x7
3. 300x6

Seated Calf Raise:
1. 3 plates +25 x7
2. 3 plates +25 x6
3. 3 plates x8

Cable Crunch:
1. 150x15
2. 150x15
3. 150x15

Workout Time: 85min






10-13 Wednesday: Cardio

Diet: 205.5gP, 481gC, 76.5gF, 3435cal
Water: 1.5 gallons
Sleep: 8 1/2hrs

Cardio: Hill Sprints
5 min warm up
10 hill sprints
5 min cool down






10-14 Thursday: ME Upper

Diet: 196.5gP, 525gC, 87.5gF, 3675cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Me Upper

Bench:
1. 135x10
2. 185x5
3. 225x3
4. 255x2
5. 275x1
6. 295x1 (+10lbs in 8 wks of westside at 4lbs ligher bw)
7. 305x got it off the chest but couldn't lock it

DB Bench:
1. 115x6 (PR)
2. 100x9

Neutral Grip Pull Ups:
1. 75x5 (PR)
2. 75x4
3. 45x8

Cable Row:
1. 250x6
2. 250x6
3. 220x8

Side Raise Machine:
1. stack x8
2. stack x8
3. stack x8

Preacher Curl Machine:
1. 13 plates x7 (PR)
2. 13 plates x6
3. 10 plates x9

Decline Skull Crushers:
1. 115x8
2. 115x8
3. 115x8

Workout Time: 80min






10-15 Friday through 10-18 Monday: Off Days



Sheiko CMS Prep starts Tuesday.

Chuckles
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  #39  
Old 10-27-2010, 12:38 AM
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!!!
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Join Date: Jul 2010
Posts: 73
Default

10-18 Monday: Off Day

Diet: 194.5gP, 457gC, 84.5gF, 3365cal
Water: 1 gallon
Sleep: 9hrs





10-19 Tuesday: Sheiko CMS Week 1, Day 1

Diet: 194.5gP, 521gC, 87gF, 3665cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 1-1

Squats:
1. 205x5
2. 245x4
3. 245x4
4. 285x3
5. 285x3
6. 330x2
7. 330x2
8. 330x2
9. 330x2
10. 330x2

Bench:
1. 150x5
2. 175x4
3. 210x3
4. 210x3
5. 235x3
6. 235x3
7. 235x3
8. 235x3
9. 235x3
10. 235x3

Squats:
1. 205x5
2. 245x5
3. 285x4
4. 285x4
5. 285x4
6. 285x4
7. 285x4

Preacher Curl Machine:
1. 12 plates x9 (PR)
2. 12 plates x6
3. 10 plates x9

Seated Calf Raise:
1. 3 plates +25 x8
2. 3 plates +25 x8
3. 3 plates +25 x8
4. 3 plates +25 x8
5. 3 plates +25 x8

Workout Time: 100min





10-20 Wednesday: Off Day

Diet: 199.5gP, 453.5gC, 84.5gF, 3375cal
Water: 1 gallons
Sleep: 8 1/2hrs





10-21 Thursday: Sheiko CMS Prep Week 1, Workout 2

Diet: 202.5gP, 514gC, 84.5gF, 3625cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: 1-2

Deadlifts:
1. 250x4
2. 300x4
3. 350x3
4. 350x3
5. 405x3
6. 405x3
7. 405x3
8. 405x3
9. 405x3

Bench:
1. 150x6
2. 180x5
3. 205x4
4. 205x4
5. 220x3
6. 220x3
7. 235x2
8. 235x2
9. 220x3
10. 220x3
11. 205x4
12. 190x6
13. 180x8
14. 150x10

Deadlifts to Knees:
1. 250x4
2. 300x4
3. 350x4
4. 350x4
5. 350x4
6. 350x4
7. 350x4

Lat Pulldown:
1. 230x8
2. 230x8
3. 200x10

Seated Side Raise:
1. 35x10
2. 35x10
3. 35x10

Standing Calf Raise:
1. 300x8
2. 300x8
3. 300x6
4. 240x10

Workout Time: 105min





10-22 Friday: Off Day

Diet: 209.5gP, 458gC, 84.5gF, 3430cal
Water: 1.5 gallons
Sleep: 8hrs





10-23 Saturday: Off Day

Diet: 199gP, 433gC, 84gF, 3285cal
Water: 1 gallon
Sleep: 8 1/2hrs





10-24 Sunday: Sheiko CMS Prep Week 1, Workout 3

Diet: 201gP, 519.5gC, 80gF, 3600cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: 1-3

Bench:
1. 150x5
2. 175x4
3. 205x3
4. 205x3
5. 235x3
6. 235x3
7. 235x3
8. 235x3
9. 235x3

Squat:
1. 205x5
2. 245x4
3. 285x3
4. 285x3
5. 330x3
6. 330x3
7. 330x3
8. 330x3
9. 330x3
10. 330x3

Bench:
1. 160x5
2. 190x4
3. 225x3
4. 225x3
5. 225x3
6. 225x3
7. 225x3

Seated Side Raise:
1. 37.5 x8
2. 37.5 x8
3. 37.5 x6

Seated DB Curl:
1. 45x10
2. 45x8
3. 45x6

Seated Calf Raise:
1. 4 plates x7
2. 4 plates x6
3. 3 plates +25 x8
4. 3 plates x10

Workout Time: 90min





10-25 Monday: Off Day

Diet: 200gP, 448gC, 84gF, 3350cal
Water: 1 gallon
Sleep: 7 1/2hrs






Kind of a screwey schedule this week but everything will be back on track Tuesday. Really enjoying Sheiko CMS Prep so far. Hopefully it will result in some size.

Chuckles
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  #40  
Old 10-27-2010, 12:08 PM
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Commander Commander is offline
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Location: North East U.S.A.
Posts: 6,422
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Those are some long sessions, good luck with Sheiko, that is definitely not for the meek!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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