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#31
09-04-2010, 12:14 AM
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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
09-06-2010, 01:46 PM
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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
09-10-2010, 11:50 PM
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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
09-18-2010, 09:47 PM
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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
09-23-2010, 10:54 AM
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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
10-03-2010, 09:26 PM
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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
10-13-2010, 01:31 AM
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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
10-18-2010, 10:09 PM
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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
10-27-2010, 12:38 AM
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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
10-27-2010, 12:08 PM
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Those are some long sessions, good luck with Sheiko, that is definitely not for the meek!
__________________
 James 1:16-17 ESV 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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