thanks bro!
JOURNAL: Road to the Western Regionals '05
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mon 8/29
diet: same
supps: same
gear: gh, clen, prop , tren , t3
training:
6:00 AM - Cardio on treadmill 8% incline at 3.0 mph
7:00 PM -
chest, bis, abs, posing
chest:
inc DB press: 70x15, 90x12, 105x10, 115x9
hammer press: 140x15, 240x12, 270x10
xovers: 50x15, 60x12, 70x10
lower xovers: 30x12, 30x12
bis:
cable curls: 50x15, 60x12
inc db curl: 30x12, 30x12
ez preacher: 85x10 superset with db hammer 45x8 (2 sets)
abs: cable crunch superset with hanging knee raise (3 setsx12 each)
10 min posing
BW"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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Tue 8/30
diet: same
supps: same
gear: GH , clen , t3 , dbol
training: quads, hams, calves
quads:
extensions: warm up 100 x 20
hack squat: 4 platesx12, 6 platesx10, 8 platesx10, 10 platesx9
press: 16 platesx12, 22 platesx12, 24 platesx12, 26 platesx8 (wanted more weight, but didn't have wraps)
db walking lunges: 4 sets back to back....65 lb dbs x 14 steps per set
hams:
lying leg curls: 170x12, 190x12, 210x10
smith stiffies: 135x12, 185x12
seated leg curls superset with extensions: 2 sets to fail - 190 lbs on curl and 110 lbs on ext....and 210 lbs curl and 110 lbs ext.
calves:
seated raise: 4 plates x 2 sets to fail (12-15 reps)
calf press: 8 plates x 2 sets to fail (12-15 reps)
This was my best workout so far....I actually feel a slight pull in my glute! yeah, must be doin something right! And the gear is kicking in good now....just wait until 9 weeks out gear starts...
BW"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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wed 8/31
diet: same
supps: same
gear: prop , tren , dbol , gh , clen , t3
training: cardio only: 20min on stair mill and 25min on inc. treadmill 8% @ 3.3mph
feeling short tempered :devil1:
but the results are keeping me positive and focused.
BW"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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I start this next week, 10 weeks out:
Monday
Cardio 40 min AM
Abs-Calves AM
Chest PM
Cardio 30 min PM
Tuesday
Quads - Hams - Glutes PM
Wednesday
Cardio 40 min AM
Abs 12 sets AM
Back – Rear Delts PM
Thursday
Cardio 40 min AM
Glutes 8 sets AM
Delts - Traps PM
Cardio 30 min PM
Friday
Cardio 40 min AM
Abs-Calves AM
Biceps – Triceps PM
Saturday
Cardio 40 min AM
Glutes 8 sets AM"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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thur 9/1
diet: same
supps: same
gear: cyp, gh, clen, t3
training: back, rear delts, cardio
back:
wide pull downs: 120x15, 170x12, 195x12, 225x10
rack deads: 225x10, 405x8, 495x6 (no belt)
t bar row: 3platesx12, 4platesx12, 5platesx10
seated cable row: 180x12, 200x12, 220x10
rear delts:
bent db raise: 30x12, 30x12, 30x12
bent cable raise: 25x12, 25x12, 25x12
lower back:
hyperextentions: 4 sets x 20 each no weight...ouch
cardio: 30 min on inc. treadmill @ 7% - 3.2mph
10 min posing
hurting today...sore everywhere...
BW"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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fri 9/2
diet: same
supps: same
gear: prop, tren, gh, clen, t3
training: delts, bis, abs, posing
delts:
one arm db side raise: 30x15, 35x15, 40x12, 45x12
db press: 80x15, 100x12, 110x10
cable side raise: 25x15, 30x15
smith press: 225x12, 275x10
bis:
alt. db curls: 35x12, 45x12, 55x10
bb preacher: 90x12, 110x12, 110x10
hammer db superset w/ db preacher: 2 sets to fail...both w/ 45 lb db
abs:
cable crunch superset w/ hanging knee raise, 3 sets x 15 each.
10 min posing.
veins coming out nicely in arms, chest, abs, and legs....front side conditioning definitely coming if first....back will come later...
BW"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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sat 9/3
diet: same
supps: same
gear: gh, clen, t3
training: traps, tris, calves, glutes, cardio
traps:
bb shrugs: 135x15, 225x15, 315x12, 405x12
tris:
rope pushdown: 50x20, 60x15, 70x12
lying cambered bar extensions: 80x15, 100x12, 100x12 drop to 80x6
pushdown superset with machine dips: 3 sets to fail on both back to back very little rest in between...wow what a pump
calves:
seated calf raise: 90x15, 140x15, 140x15, 140x12
standing calf raise: 40x20, 60x15, big set without rest: 40x12, 80x10, 120x8, 80x10, 40xfail...fell down. lol
glutes:
machine kick backs: 4 sets x 15 good squeeze
cardio:
10 min. stair mill level 5
20 min. inc treadmill 8% x 3.2 mph
spent!"Achievement is largely the product of steadily raising one's levels of aspiration...and expectation."Comment
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