Chuckles Training Journal

[chuckles_345]

11-24 Wednesday: Back/Chest

Diet: 201.5gP, 479gC, 85gF, 3485cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

Incline DB Bench:
1. 100x11 (PR)
2. 100x8
3. 100x7
4. 85x11

Chest Supported DB Row:
1. 90x10 (Tied PR)
2. 90x10 (Tied PR)
3. 90x8
4. 75x10

Cable Crossovers:
1. 70x12
2. 70x10
3. 55x12

Bodymasters Hammer Pulldown:
1. 3 plates x12
2. 3 plates x10
3. 3 plates x8
4. 2 plates +25 x12

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

Moto Row:
1. 50x12
2. 50x10
3. 40x12

Workout Time: 70min






11-25 Thursday: Off Day






11-26 Friday: Legs (at my old gym from high school which to my surprise absolutely sucks these days. They have made changes to the place that are not geared toward someone with my goals. I will not be going there ever again)

Diet: 207gP, 525.5gC, 84gF, 3685cal
Water: 1.5 gallons
Sleep: 10hrs


Workout: Legs

Hack Squat: (heavier than the one I normally use at golds)
1. 3 plates x12
2. 3 plates x10
3. 3 plates x8

Leg Press:
1. 520x10
2. 610x10
3. 700x10

1 Legged Extension:
1. 50x12
2. 50x10
3. 50x8

Lying Ham Curl:
1. 100x12
2. 100x10
3. 100x8

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

Seated Calf Raise:
1. 3 plates x12
2. 4 plates x8
3. 4 plates x6

Standing Calf Raise:
1. 2 plates x10
2. 2 plates x10 (Machine sucked so I went back to seated)

Seated Calf Raise:
1. 3 plates x10
2. 3 plates x10
3. 3 plates x8 drop to 2 plates x10

Workout Time: 80min






11-27 Saturday: Shoulders/Arms (at a newer gym near my parents, kind of a small place, but not bad. This will be the place I train when I'm there from now on.)

Diet: 206gP, 511gC, 79gF, 3580cal
Water: 1.5 gallons
Sleep: 9 1/2hrs


Workout: Shoulders/Arms

Hammer Military Press:
1. 2 plates x10
2. 2 plates +25 x7
3. 2 plates +25 x5

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x10

Rear Delts on Pec Deck:
1. 100x10
2. 100x10
3. 100x8

Smith Shrugs:
1. 250x10
2. 270x8
3. 290x8

Preacher Curls:
1. 85x10
2. 85x10
3. 85x8

Skull Crushers:
1. 105x10
2. 105x10
3. 105x10

Incline DB Curls:
1. 30x10
2. 30x8
3. 25x10

Overhead Rope Extension:
1. 80x12
2. 80x12
3. 80x12

Lying Cable Curls:
1. 80x12
2. 80x12

Reverse Grip Pressdowns:
1. 80x12
2. 80x12

Workout Time: 70min






11-28 Sunday: Off Day

Diet: 192.5gP, 452.5gC, 83.5gF, 3330cal
Water: 1 gallon
Sleep: 9hrs






11-29 Monday: Upper Power

Diet: 201.5gP, 514gC, 85.5gF, 3630cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

DB Bench:
1. 120x5 (Tied old PR)
2. 125x5 (PR!!!)
3. 125x4 (also better than anything I had done before this workout)

Lat Pulldown:
1. 230x8 (Tied PR)
2. 250x5 (PR, but kind of ugly)
3. 230x6

Bodymasters Hammer Row:
1. 3 plates x5
2. 3 plates +25 x5 (PR)
3. 3 plates +25 x5 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10
4. 30x12

Preacher Curl Machine:
1. 12 plates x8
2. 12 plates x7
3. 12 plates x6
4. 10 plates x8

Cable Pressdown:
1. stack x8
2. stack x8
3. stack x8
4. stack x8

Workout Time: 70min






11-30 Tuesday: Lower Power

Diet: 197.5gP, 525.5gC, 80.5gF, 3615cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Lower Power

Deadlifts:
1. 135x5
2. 225x5
3. 315x3
4. 365x2
5. 405x1
6. 455x1
7. 475x1
8. 500x1 (Tied old pr before sheiko)
9. 510x1 (PR!!! +10lbs in 5 wks of sheiko cms prep)

Assisted Glute/Ham Raise (extremely hard after heavy deads):
1. 5
2. 5
3. 5

DB Lunges:
1. 80x8 (PR)
2. 80x8 (PR)

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

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

Donkey Calf Raise:
1. 180x10
2. 180x10
3. 180x10

Workout Time: 75min






12-1 Wednesday: Cardio

Diet: 199.5gP, 471gC, 81.5gF, 3415cal
Water: 1 gallon
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min






12-2 Thursday: Back/Chest

Diet: 201.5gP, 512gC, 87.5gF, 3640cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

DB Bench:
1. 105x11 (PR)
2. 105x9
3. 105x8
4. 80x12

Neutral Grip Pulldown:
1. 230x10 (Tied PR)
2. 230x8
3. 230x7
4. 200x10

Cable Crossovers:
1. 70x12
2. 70x12
3. 70x12

Chest Supported DB Rows:
1. 70x12
2. 70x12
3. 70x10
4. 70x10

Moto Row:
1. 50x12
2. 50x10
3. 50x10

BW Pull Ups superset Lying Rope Pulldown:
1. 6/stack x12
2. 5/stack x10
3. 5/stack x10

Workout Time: 70min






Overall Sheiko resulted in 50lbs on my 3 rep total in 4 weeks (25 bench, 15 squat, 10 dead). Counting what I gained on 8 weeks of westside that I ran before sheiko, that is 80lbs (35 bench, 20 squat, 25 dead) on my 1 rep maxes since mid August. I was 193lbs mid-August, I'm around 192lbs now so this has been a very productive past few months. Now its time to focus on getting bigger and I'm back to my bread and butter power/hyper split at the moment. As far as school goes, the past couple weeks have been the worst of my time here so far. I can't get anything to work in the lab and am falling behind in class because I spend all of my time trying to get things to work in the lab. At least I leave angry every night and have good workouts.

Chuckles

[chuckles_345]

12-3 Friday: Legs

Diet: 212.5gP, 517.5gC, 85.5gF, 3690cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Legs

Hack Squats:
1. 4 plates x12 (Tied PR)
2. 4 plates x10
3. 4 plates x10 (Volume pr, previous pr was 3 sets of 10)
4. 4 plates x8

Lunges:
1. 60x8
2. 60x8

Leg Extension:
1. 240x10
2. 240x8
3. 210x10
4. 180x12

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

1 Leg Kneeling Ham Curl:
1. 60x10
2. 60x8
3. 50x10

Donkey Calf Raise:
1. 180x12
2. 195x12
3. 210x12
4. 210x12

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

Workout Time: 75min






12-4 Saturday: Shoulders/Arms/Occluded Cardio

Diet: 202.5gP, 516.5gC, 83.5gF, 3630cal
Water: 1.5 gallons
Sleep: 7 hrs


Workout: Shoulders/Arms

Bodymasters Hammer Military Press:
1. 2 plates +25 x8
2. 3 plates x8 (PR)
3. 3 plates +25 x4 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x10

Lying Rea Raise:
1. 30x10
2. 30x10
3. 30x10

DB Shrugs:
1. 120x12
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)

Incline DB Curls:
1. 35x10 (Tied PR)
2. 35x10 (Tied PR)
3. 35x8

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

Spider Curls:
1. 65x12
2. 65x12
3. 65x12

Heavy Stack Cable Pressdown:
1. 80x10
2. 70x12
3. 70x12

Lying Cable Curls:
1. 80x15
2. 80x15
3. 80x15

Overhead Rope Extension:
1. 100x15
2. 100x12
3. 100x10

Workout Time: 80min


Occluded Cardio: 20 min walk






12-5 Sunday: Off Day

Diet: 192gP, 392gC, 85gF, 3100cal
Water: 1 gallon
Sleep: 10 1/2hrs






12-6 Monday: Upper Power

Diet: 195.5gP, 522gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Upper Power

Bench:
1. 275x4 (PR)
2. 275x3 (Tied old PR)
3. 275x3 (Tied old PR and a volume PR)

Neutral Grip Pull Ups:
1. 70x6 (Tied PR)
2. 70x5
3. 70x4
4. 45x6

Bodymasters Hammer Row:
1. 3 plates x8 (Tied PR)
2. 3 plates x8 (Tied PR)
3. 3 plates x8 (Tied PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x12 (Tied PR)
3. 35x10
4. 35x8

Preacher Curl Machine:
1. 12 plates x8
2. 12 plates x7
3. 12 plates x5
4. 10 plates x8

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
4. 115x8

Workout Time: 75min






12-7 Tuesday: Lower Power

Diet: 199.5gP, 518.5gC, 83.5gF, 3605cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower Power

Squats:
1. 365x5 (PR)
2. 365x5 (PR)
3. 365x5 (PR and PR for 3 sets of 5 by 25lbs!!!!)

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

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

Lying Ham Curl:
1. 120x8 (Tied PR)
2. 120x7
3. 120x6

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8

Donkey Calf Raise:
1. 180x10
2. 195x10
3. 210x10
4. 210x10

Workout Time: 65min






12-8 Wednesday: Cardio

Diet: 197.5gP, 475gC, 81.5gF, 3425cal
Water: 1.5 gallons
Sleep: 7 1/2hrs

Cardio: Eliptical Sprints: 20min






12-9 Thursday: Back/Chest

Diet: 206.5gP, 509gC, 87.5gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Incline DB Bench:
1. 105x9 (PR)
2. 105x7
3. 95x8
4. 80x12

Cable Crossover:
1. 70x12
2. 70x12
3. 70x12

BW Pullups:
1. 12
2. 12
3. 12 (Volume PR)
4. 10

Bodymasters Hammer Row:
1. 2 plates +25 x10 (Tied PR)
2. same
3. same
4. same

Reverse Grip Pulldown Machine:
1. 210x12
2. 210x10
3. 210x10

Cable Crossover Pulldown:
1. 80x12
2. 80x12

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

Workout Time: 70min






12-10 Friday: Legs

Diet: 221gP, 502.5gC, 81.5gF, 3630cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Hack Squats:
1. 4 plates +10 per side x10 (PR)
2. same
3. 4 plates +10 per side x8
4. 4 plates per side x8
5. 3 plates +25 per side x10
6. 3 plates per side x15 (about hurled after this one)

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

1 Legged Extension:
1. 90x12
2. 90x10
3. 90x10

1 Legged Kneeling Ham Curl:
1. 50x12
2. 50x10
3. 40x12
4. 40x10

Standing Calf Raise:
1. 240x12
2. 240x12
3. 240x12
4. 240x10
5. 240x8

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

Workout Time: 80min




Some solid workouts this week. Had a really rough start to the week, but by the end of the week things had turned around. In the gym, I was just killing it. Need to keep this up because I only have around 1yr before contest prep starts. 2 1/2yrs of offseason down, about 1yr to go. Just gotta stay healthy and keep killing it in the gym.

Chuckles

[chuckles_345]

12-11 Saturday: Shoulders/Arms/Occluded Cardio

Diet: 195.5gP, 526gC, 87gF, 3670cal
Water: 1.5 gallons
Sleep: 9hrs

Occluded Cardio: Bike: 20min

Workout: Shoulders/Arms

DB Military:
1. 80x8 (PR)
2. 85x5 (PR)
3. 85x5 (PR)

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

Hammer Strength Shrug Machine:
1. 3 plates per side x12
2. 3 plates per side x12
3. 3 plates per side x12

Rear Delts Cables:
1. 25x12
2. 25x10
3. 20x12

BB Curls:
1. 95x12
2. 95x10
3. 95x8

Hammer Strength Pressdowns:
1. 2 plates +25 x10
2. 2 plates +25 x10
3. 2 plates x15

Seated DB Curls:
1. 40x8
2. 35x10
3. 30x12

Cable Pressdowns:
1. 95x8
2. 80x12
3. 80x10

Occluded Preacher Curl Machine:
1. 70x12
2. 50x8
3. 30x10
4. 30x8

Occluded Overhead Rope Extensions:
1. 40x12
2. 40x10
3. 40x8
4. 30x8

Workout Time: 85min






12-12 Saturday: Off Day

Diet: 189gP, 416.5gC, 80.5gF, 3145cal
Water: 1 gallon
Sleep: 9hrs






12-13 Monday: Upper Power

Diet: 196.5gP, 520gC, 88.5gF, 3665cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

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

Rack Chins:
1. 100x8
2. 100x8
3. 100x8
4. 100x8

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

Seated Side Raise:
1. 40x10 (Tied PR)
2. 40x10 (Tied PR)
3. 40x8
4. 35x10

BB Curls:
1. 115x7 (Tied PR)
2. 115x6
3. 105x7

Preacher Curl Machine:
1. 10 plates x10

Skull Crushers:
1. 125x8
2. 125x7
3. 125x7
4. 115x8

Workout Time: 75min






12-14 Tuesday: Lower Power

Diet: 201.5gP, 524gC, 81.5gF, 3635cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Lower Power

Deadlifts:
1. 405x5
2. 405x5
3. 405x5
4. 405x5
5. 405x5 (PR for 5x5)

Hack Squat:
1. 4 plates +25 x5
2. 4 plates +25 x5
3. 4 plates +25 x5 (PR for 3 sets of 5)

1 Legged Leg Extension:
1. 120x8 (PR)
2. 120x8 (PR)
3. 120x8 (PR)

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x7
3. 80x6

Standing Calf Raise:
1. 285x8 (Tied PR)
2. 285x8 (Tied PR)
3. 285x8 (Tied PR)
4. 285x8 (Tied PR)

Donkey Calf Raise:
1. 210x10
2. 210x10
3. 210x10
4. 210x8

Workout Time: 65min






12-15 Wednesday: Cardio

Deit: 203.5gP, 469.5gC, 84.5gF, 3455cal
Water: 1 gallon
Sleep: 7hrs
Cardio: Eliptical Sprints: 20min




Finished up finals this week. Should have gotten a 4.0 in my 1st semester working on my Ph.D. so that's a good start. Now if I could actually get something to work in the lab.... In the gym, things have been going very well. This is week 4 on power/hyper split and I plan on running it for a total of 8-12 wks and then going back to CMS Prep.

Chuckles

[chuckles_345]

12-15 Wednesday: Cardio

Diet: 203.5gP, 469.5gC, 84.5gF, 3455cal
Water: 1 gallon
Sleep: 7hrs
Cardio: Eliptical Sprints: 20min






12-16 Thursday: Back/Chest

Diet: 213.5gP, 521gC, 88.5gF, 3735cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

Bench:
1. 245x8 (PR)
2. 225x9
3. 225x8
3. 205x10

Cable Crossovers:
1. 80x12
2. 80x12
3. 80x10

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

Bodymasters Hammer Row:
1. 2 plates +35 x10 (PR)
2. same
3. same
4. same

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

Chest Supported DB Rows:
1. 65x12
2. same
3. same

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

Workout Time: 75min






12-17 Friday: Legs

Diet: 203.5gP, 527gC, 79.5gF, 3640cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Squats:
1. 315x10 (Tied PR)
2. 315x10 (Tied PR and PR for 2 sets of 10)
3. 315x8

Powerlift Squat Machine:
1. 12 plates per side x10
2. 13 plates per side x10
3. 14 plates per side x8 (PR, this is all the machine holds, Layne has done this weight for 10x10 so I have some work to do)

Hammer Strength 1 Leg Extension:
1. 100x12
2. 100x10
3. 100x8
4. 80x10

Seated Ham Curls:
1. 150x10
2. 150x10
3. 150x8
4. 110x15

Hammer Strength 1 Leg Ham Curl:
1. 70x10
2. 70x10
3. 70x10
4. 70x10

Mini Hack Squat Calf Raise:
1. 2 plates +25 per side x15
2. same
3. 2 plates +35 per side x12
4. same
5. 3 plates per side x10
6. same

Occluded Standing Calf Raise:
1. 100x20
2. 100x12
3. 100x10
4. 100x10

Workout Time: 85min






12-18 Saturday: Shoulders/Arms/Occluded Cardio

Diet: 200gP, 523gC, 87gF, 3675cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Occluded Cardio: Bike: 20min


Workout: Shoulders/Arms

Lying Shoulder Press:
1. 240x8
2. 255x8 (Tied PR)
3. 270x6 (PR)

Seated Side Raise:
1. 35x12 (Tied PR)
2. same
3. 30x10

Rear Delts on Pec Deck:
1. 80x12
2. 90x12
3. 100x12

DB Shrugs:
1. 130x12 (Tied PR)
2. same
3. same

Preacher Curl Machine:
1. 12 plates x9
2. 10 plates x9
3. 10 plates x8

Skull Crushers:
1. 115x10
2. 115x10
3. 115x9

Incline DB Curls:
1. 30x9
2. 25x12
3. 25x10

Cable Pressdowns:
1. 180x10
2. 180x8
3. 160x12

Lying Cable Curls:
1. 80x15
2. 80x15
3. 80x15

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

Workout Time: 75min






12-19 Sunday: Off Day

Diet: 204gP, 405.5gC, 83gF, 3185cal
Water: 1 gallon
Sleep: 10hrs






12-20 Monday: Upper Power

Diet: 202.5gP, 536gC, 78.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper Power

Incline Bench:
1. 225x7 (1 rep shy of PR however I used to grip middle finger on the line (super wide) and lately (since last summer) I have been pressing a thumbs length on the rough part (much closer)
2. 225x6
3. 225x5

Reverse Grip Pulldown:
1. 250x7 (PR)
2. same
3. 250x6
4. 250x5

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

Seated Side Raise:
1. 42.5x8 (PR)
2. 42.5x6
3. 40x8
4. 35x10

Preacher Curls:
1. 105x7 (Tied PR)
2. 105x5
3. 95x8
4. 95x7

Weighted Dips:
1. 90x8
2. 90x8
3. 90x8
4. 90x8 (Volume PR)

Workout Time: 70min






Finished up finals last week, got a 4.0 this semester. Been killing it in the gym still. I'm in my 5th week of power/hyper and plan to run it for 8-10wks. I have been feeling really strong in the gym lately and have been getting quite a few comments in the gym about how big I'm looking lately (hopefuly people aren't referring to my fatness). I still have some abs at 193lbs, but no where near as lean as I was at contest. Planning to kill some heavy squats today.

Chuckles

[chuckles_345]

Got 2 sets of 3 with 375 on squats easy today. Then on the 3rd set 3rd rep, everything is going up just fine and something gives out in my back. It isn't horrible, but still hurts somewhat. Taking the rest of the week off and I'll see how it feels on Monday.

[chuckles_345]

Took Wed-Sun completely off to try to recover and travel for the holidays. Back was about 80-90 percent by Monday. Luckily it wasn't anything too major.




12-27 Monday: Upper

Diet: 204.5gP, 516gC, 88.5gF, 3680cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 120x5
2. 120x5
3. 120x5 (Tied Volume PR)

Neutral Grip Pulldown:
1. 250x8 (PR)
2. 250x7
3. 250x6
4. 220x7

Incline DB Row:
1. 80x8
2. 80x8
3. 80x8

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

Skull Crushers:
1. 115x8
2. 115x8
3. 115x8
4. 115x8

Machine Preacher Curls:
1. 12 plates x8
2. 12 plates x6
3. 10 plates x8
4. 10 plates x7

Workout Time: 70min






12-28 Tuesday: Lower

Diet: 206.5gP, 525gC, 82.5gF, 3670cal
Water: 1.5 gallons
Sleep: 9 1/2hrs

Workout: Lower

Tuns of foam rolling and active warm up

Squats:
1. bar x5
2. 95x5
3. 135x5
4. 185x5
5. 225x5
6. 275x5
7. 295x5
8. 315x5
9. 315x5
10. 315x5 (No pain!!!)

1 Legged Extension:
1. 120x8
2. 120x8
3. 120x8
4. 120x8 (Tied Volume PR)

Occluded Leg Extension:
1. 120x20
2. 120x12
3. 120x10
4. 120x10

1 Leg Kneeling Ham Curl:
1. 60x8
2. 60x8
3. 60x8
4. 60x8

Occluded 1 Leg Kneeling Ham Curl:
1. 30x20
2. 30x12
3. 30x8
4. 30x6

Seated Calf Raise:
1. 4 plates x8
2. 4 plates x8
3. 4 plates x8
4. 4 plates x8
5. 4 plates x8 (Volume PR)

Occluded Standing Calf Raise:
1. 90x25
2. 90x12
3. 90x8
4. 90x6

Workout Time: 80min






Went to the chiro on Wed morning and found out there wasn't anything major wrong, just a sprained SI joint. I'm supposed to not sit for long periods, ice, take antiinflammatories, and keep exercising as normal as long as I avoid things that hurt. I also found out I have some major assymmetries left vs right side in my upper back. Def going to keep going to the chiro on a reg basis for a while until things clear up. Wednesday will be back, chest, and occluded cardio, Thursday will be shoulders and arms, Friday will be legs, Sat will be off because of the gym being closed for new yrs, Sun will be cardio, and next wk I should be back to a normal lifting schedule again.

Chuckles

[chuckles_345]

12-29 Wednesday: Back/Chest/Occluded Cardio

Diet: 201.5gP, 526.5gC, 82.5gF, 3655cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Back/Chest

DB Bench:
1. 100x12
2. 100x10
3. 100x8
4. 85x11

Cable Crossovers:
1. 70x12
2. 70x12
3. 70x12
4. 70x12

Bodymasters Hammer Pulldown:
1. 3 plates +25 per side x10 (PR)
2. same
3. 3 plates +25 per side x8
4. 3 plates per side x12

Bodymasters Chest Supported Row:
1. 3 plates per side x10 (Tied PR)
2. same
3. same
4. 3 plates per side x8

Reverse Grip Pulldown superset Cable Row:
1. 180x10/150x10
2. 180x10/150x8
3. 180x8/150x8
4. 180x8/150x8

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

Workout Time: 75min


Occluded Cardio: 20min recumbant bike




Back feeling a lot better after a chiro adjustment, but still not quite 100 percent. Shoulders/Arms Thurs, Legs Fri (intensity will depend on back), Sat off, Sun cardio, and then back to normal split Mon.

Chuckles

[Venom]

How u liking the occluded cardio?

[chuckles_345]

Originally Posted by Venom

How u liking the occluded cardio?

It hurts, but you get a good pump from it. I'll prob continue to use it on a regular basis.

Chuckles

[chuckles_345]

12-30 Thursday: Shoulders/Arms

Diet: 201.5gP, 526.5gC, 82.5gF, 3655cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Shoulders/Arms

Arnold Press:
1. 50x10
2. 60x10
3. 65x8 (PR)
4. 70x6 (PR)

Seated Side Raise:
1. 40x8
2. 35x10
3. 30x12

Rear Delts on Pec Deck:
1. 100x12
2. 120x12
3. 140x10

Preacher Curls:
1. 95x10 (Tied PR)
2. 95x8
3. 75x11

Skull Crushers:
1. 115x10
2. 115x8
3. 95x12

Spider Curls:
1. 65x12
2. 65x12
3. 65x10

Board Pushdowns on Dip Machine:
1. 240x12
2. 270x12
3. 300x10

Lying Rope Curls:
1. 80x20
2. 80x18
3. 80x15

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

Workout Time: 75min






12-31 Friday: Legs

Diet: 207.5gP, 518gC, 79.5gF 3620cal
Water: 1.5 gallons
Sleep: 6hrs


Workout: Legs

Hack Squat:
1. 4 plates x12 (Tied PR)
2. 4 plates x12 (Tied PR)
3. 4 plates x10 (This was def a volume pr, 34 reps in 3 sets with 4 plates per side)

Leg Extension superset Lunges:
1. 180x10/35x10
2. 180x10/35x10

Occluded Leg Extension:
1. 90x15
2. 90x10
3. 90x8
4. 90x6

1 Leg Kneeling Ham Curl:
1. 50x12
2. 50x12
3. 50x10

Occluded 1 Leg Kneeling Ham Curl:
1. 30x20
2. 30x10
3. 30x8
4. 30x6

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

Occluded Standing Calf Raise:
1. 90x20
2. 90x8
3. 60x10
4. 60x6

Workout Time: 75min






1-1 Saturday: Off Day

Diet: 196.5gP, 411gC, 88.5gF, 3225cal
Water: 1 gallon
Sleep: 10hrs






1-2 Sunday: Cardio

Diet: 194gP, 475.5gC, 84gF, 3435cal
Water: 1 gallon
Sleep: 10hrs
Cardio: Eliptical Sprints: 20min






1-3 Monday: Upper

Diet: 210.5gP, 526gC, 80.5gF, 3670cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

Barbell Bench:
1. 245x3
2. 265x3
3. 275x3 (Tied PR)
4. 285x2 (PR)
5. 295x1 (almost got the 2nd rep)

Neutral Grip Pulldown:
1. 260x6 (PR)
2. 260x5
3. 260x5
4. 230x8

Cable Row:
1. 230x8
2. 230x8
3. 230x8

Seated Side Raise:
1. 42.5x8 (Tied PR)
2. 42.5x8 (Tied PR)
3. 42.5x6
4. 35x12

Dips:
1. 100x8 (PR)
2. 100x8 (PR)
3. 100x7
4. 100x6

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

Workout Time: 75min






1-4 Tuesday: Lower Power

Diet: 200.5gP, 531gC, 85gF, 3690cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Lower Power

Low Box Squats (off box about 2 inches lower than I used before, the box I used before just a tad below parallel, this was well below parallel):
1. 135x5
2. 225x5
3. 275x3
4. 315x3
5. 335x3
6. 345x3
7. 355x2
8. 365x2
9. 375x2 (PR)
10. 385x1 (PR)

Assisted Glute/Ham Raise:
1. -30x5
2. -30x5
3. -30x5

1 Legged Extension:
1. 135x8 (PR)
2. 135x8 (PR)
3. 135x8 (PR)

1 Legged Kneeling Ham Curl:
1. 70x8
2. 70x8
3. 70x6

Seated Calf Raise:
1. 4 plates +10 x8 (Tied PR)
2. 4 plates +10 x8 (Tied PR)
3. 4 plates +10 x8 (Tied PR)
4. 4 plates +10 x6

Standing Calf Raise:
1. 225x10
2. 225x8
3. 225x8

Workout Time: 80min






1-5 Wednesday: Cardio

Diet: 206.5gP, 483gC, 82.5gF, 3500cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Stairmill Sprints: 20min






1-6 Thursday: Back/Chest

Diet: 206.5gP, 516.5gC, 85.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 hrs


Workout: Back/Chest

DB Bench:
1. 105x10 (PR)
2. 105x9
3. 105x8
4. 80x12

Cable Crossovers:
1. 70x15
2. 70x12
3. 70x12
4. 70x10

Reverse Grip Pulldown Machine:
1. stack x12 (PR)
2. stack x12 (PR)
3. stack x10
4. stack x8

DB Row:
1. 80x12
2. 80x12
3. 80x12
4. 80x12

Moto Row:
1. 40x12
2. 40x12
3. 40x12
4. 40x12

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

Workout Time: 70min






1-7 Friday: Legs

Diet: 196.5gP, 520gC, 90gF, 3675cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Legs

Hack Squats:
1. 4 plates +10 per side x11 (PR)
2. 4 plates +10 per side x10
3. 4 plates +10 per side x8

Leg Extension:
1. 180x12
2. 180x12
3. 180x10

1 Legged Extension:
1. 75x15
2. 75x12
3. 75x10
4. 75x10

Assisted Glute/Ham Raise:
1. -40x10
2. -40x8
3. -40x7

1 Legged Kneeling Ham Curl:
1. 50x12
2. 50x12
3. 50x10

Seated Ham Curl:
1. 210x15
2. 210x15

Seated Calf Raise:
1. 3 plates x15
2. same
3. same
4. 3 plates x12
5. same
6. same
7. 3 plates x10
8. same
9. same
10. same

Workout Time: 75min





1-8 Saturday: Shoulers/Arms/Occluded Cardio

Diet: 207.5gP, 529.5gC, 85gF, 3715cal
Water: 1.5 gallons
Sleep: 8hrs
Occluded Cardio: Bike: 20min


Workout: Shoulders/Arms

DB Military:
1. 85x6 (PR)
2. 85x5
3. 85x5

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

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

Preacher Curl Machine:
1. 10 plates x12 (Tied PR)
2. 10 plates x10
3. 10 plates x8

Weighted Dips:
1. 45x15
2. 45x15
3. 45x15 (Volume PR)

Incline DB Curls:
1. 30x10
2. 30x8
3. 25x12

Cable Pressdowns:
1. stack x10
2. stack x8
3. 180x10

Lying Cable Curl:
1. 70x20
2. 70x20
3. 70x20

Dip Machine Board Pressdowns:
1. 270x15
2. 270x15
3. 270x15

Workout Time: 70min






1-9 Sunday: Off Day

Diet: 190gP, 402.5gC, 83.5gF, 3120cal
Water: 1 gallon
Sleep: 9hrs






1-10 Monday: Upper

Diet: 202.5gP, 519gC, 78.5gF, 3595cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Upper

DB Bench:
1. 115x7 (PR)
2. 115x6
3. 115x5

Pull Ups:
1. 45x7
2. 45x7
3. 45x6

Chest Supported DB Row:
1. 90x8
2. 90x8
3. 90x7
4. 90x6

Seated Side Raise:
1. 35x12 (Tied PR)
2. same
3. 35x10
4. same

Seated DB Curls:
1. 45x8
2. 45x8
3. 45x7
4. 45x6

Skull Crushers:
1. 125x7
2. 125x7
3. 125x6
4. 115x8

Workout Time: 75min






1-11 Tuesday: Supposed to be lower, but I re-injured my SI joint while warming up squatting 135lbs......no good. Going to have to take it easy on compounds that involve lower back for a few weeks and ease back into squats/deads.






1-12 Wednesday: Back/Chest/Occluded Legs

Diet: 204.5gP, 526gC, 74.5gF, 3595cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest/Occluded Legs

Bodymasters Biangular Pulldown:
1. 3 plates x12
2. 3 plates x12
3. 3 plates x12
4. 3 plates x12

Chest Supported DB Row:
1. 75x10
2. 75x10
3. 75x10
4. 75x10

Bodymasters Hammer Row:
1. 2 plates +25 x12
2. same
3. 2 plates +25 x10

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

Bodymasters Hammer Bench:
1. 2 plates x15
2. 2 plates x15
3. 2 plates x15

Incline DB Bench:
1. 75x12
2. 75x12
3. 75x10

Cable Crossovers:
1. 70x15
2. 70x15
3. 70x15

Occluded Extensions:
1. 90x25
2. 90x15
3. 90x12
4. 90x10

Occluded 1 Leg Kneeling Ham Curls:
1. 30x20
2. 30x10
3. 30x8
4. 30x7

Occluded Standing Calf Raise:
1. 90x25
2. 90x8
3. 90x5
4. 60x6

Workout Time: 95min






1-13 Thursday: Shoulders/Arms/Occluded Cardio

Diet: 212.5gP, 514gC, 88.5gF, 3705cal
Water: 1.5 gallons
Sleep: 7 1/2hrs
Occluded Cardio: Bike: 15min


Workout: Shoulders/Arms

Seated Side Raise:
1. 35x12
2. 35x12
3. 35x12

Rear Delts on Pec Deck:
1. 130x10
2. 130x10
3. 130x10

Triset: Seated Side Raise/Front Raise/DB Military Press:
1. 25x12/25x12/25x12
2. 25x12/25x10/25x12
3. 25x12/25x10/25x10

Incline DB Curls:
1. 40x8
2. 35x10
3. 30x10

Cable Pressdowns:
1. stack x10
2. stack x10
3. stack x8

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

Skull Crushers:
1. 95x12
2. 95x12
3. 95x10

Lying Cable Curls:
1. 70x20
2. 70x20
3. 70x20

Board Pressdowns on Dip Machine:
1. 225x20
2. 225x20
3. 225x20

Workout Time: 75min






1-14 Friday: Off Day

Diet: 194gP, 401gC, 77gF, 3075cal
Water: 1 gallon
Sleep: 9hrs






1-15 Saturday: Legs

Diet: 191gP, 495gC, 57.5gF, 3260cal (was out of town, got a workout in and spent most of the day driving, but I got pretty close on macros, just a little short on fat)
Water: 1.5 gallons
Sleep: 9hrs


Workout Legs (at dif gym, weights may be dif on machines)

1A. Leg Press
1. 1 plate per side x20
2. 2 plates per side x15
3. 3 plates per side x15
4. 4 plates per side x15
5. 5 plates per side x15
6. 6 plates per side x15
7. 7 plates per side x15
8. 8 plates per side x10

Alternating With

1B. Smith Calf Raise:
1. 1 plate per side x15
2. 2 plates per side x15
3. 3 plates +25 per side x12
4. same
5. same
6. same
7. 2 plates per side x15

2A. Leg Extension:
1. 80x15
2. 100x15
3. 120x12
4. 120x12
5. 120x12

Alternating With

2B. Seated Ham Curl:
1. 100x15
2. 120x15
3. 140x15
4. 150x12
5. 160x12

3A. 1 Legged Leg Press Calf Raise:
1. 1 plate per sidex20
2. 1 plate +25 per side x15
3. 1 plate +25 per side x15

Alternating With

3B. Leg Lifts:
1. 15
2. 15
3. 15

Workout Time: 75min






Planning on switching things up a bit with my workout. The fact I hurt my back, started squatting again pain free 2 wks later and then hurt it again the following week while just warming up on squats tells me that I probably need to take more time away from squats/deads so I will be switching to a split I did in early 2009 with a good amount of success, Hola Bola's 12 day rotation. My workouts will be a similar set up to what I did on Saturday. At first I will do mostly machines, and slowly over time I will start to incorporate more compounds and heavier weights. Hopefully a few weeks of this new split should help my SI joint get back to 100% so I can run westside and use the powerlifting bands I got for xmas and haven't been able to use yet due to being hurt. I'll be doing arms Monday.

Chuckles