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  • Friday February 13th Day 44

    Did yoga and then HIIT on the recumbant bike. Trained a few clients in their home, actually worked out with them a little bit, did some stair running with them and made them keep up with me lol...being in better shape is pretty cool

    Nutrition

    1,989 47.2 188.6 203.1 (1 meal left, end day total goal: 65/210/265)

    Training

    HIIT, Yoga

    1 Hour yoga

    HIIT Recumbant Bike
    5 minute warm up resistance 10
    10 intervals 15/45sec resistance 10/20
    Cooldown Treadmill
    Speed 3.0 10 minutes

    misc

    weigh in tomorrow
    Controlled Labs Athlete

    Comment


    • Saturday February 14th Day 45

      Make this quick since I gotta go grab a movie with my mama! Refeed today, soon to hear from layne about any adjustments if feels they are necessary, kick ass workout...uhhh....happy v day!

      Nutrition

      workin on 60/335/240 will update*

      Training

      Chest and Back Hyphy, warm ups excluded

      Incline BB
      205 x 8
      205 x 7
      185 x 12
      135 x 20

      Braced Incline DB Rows
      80 x 12
      80 x 12
      85 x 12

      Decline BB
      225 x 10
      225 x 10
      225 x 10

      Free Motion 1 arm Motorcycle Rows
      160 x 10
      160 x 9
      160 x 8

      DB Fly
      all reps BIG stretch at bottom
      40 x 10
      45 x 10
      45 x 10

      Cable Rows (with independant handles)
      150 x 12
      150 x 10
      150 x 8

      Clap Pushups
      15
      10
      8

      Kneeling Freemotion Single Arm Lat Adduction (same exercise from Vic's vid)
      30lbs x 16
      32.5lbs x 16
      35lbs x 16

      misc

      happy v day
      Controlled Labs Athlete

      Comment


      • Sunday February 15th Day 46

        Well, I managed to screw today up in multiple ways lol...here's how it started:
        1: Set the alarm wrong, woke up 30 minutes before I had to be in the gym, and subsquently just downed a poptart, drank some rice milk and put down 2 scoops of purple wraath pre workout.
        2: Left my camera's memory card in the computer last night in my eagerness to get back to bed with my wife for nookie....she was asleep. Lol...So, I didn't have my memory card in my camera for the workout and only had the internal memory to record...which can do about 40 secs of video.
        3: Missed 475, twice....and then missed 465 the first time....the second time when I did get 465 there wasn't enough memory for a video and I had to hold the rep at the top for like 30-40 seconds while todd switched it over and took a picture which was all we had memory left for...
        4: After doing 4 max attempts and then holding 465 for half a minute I knew I didn't have the energy for another max attempt to record....so....once again.
        No Video LOLOL.

        My bad....but you get a pic...that's cool....right?

        My average weight this week compared to last is down 2lbs so no changes this week in diet or cardio

        Nutrition

        workin on 65/210/265 will update*

        Training

        Legs

        Sumo Deadlifts
        135 x 8
        225 x 5
        275 x 3
        315 x 3
        365 x 1
        415 x 1
        475 x nope
        475 x 4 inches up, then nope lol
        465 x nope
        465 x **** that, lets rip this shit off the floor! x 1


        Single Leg Leg Extensions
        100lbs x 12
        125lbs x 3 x 12
        125lbs x 10

        Standing Single Leg Leg Curls
        70lbs x 12
        70lbs x 10
        70lbs x 8

        Seated Angled Calf Raise
        160 x 8
        220 x 12
        260 x 10
        260 x 8
        260 x 7
        260 x 7

        Standing Angled Calf Raise
        240 x 10
        220 x 10
        200 x 3 x 10

        LISS
        20 minutes on Ellipitcal HR 125-135

        misc

        although I wanted 475, I'm just glad I got my second lift nailed down even if its 465. I had 30 minutes to digest a sub par breakfast and I wasn't very awake...I predict I'll get 475 or more at the meet
        Controlled Labs Athlete

        Comment


        • Monday February 16th Day 47

          Trained clients from 1ish til 5ish today, also been adding in some more non dense caloric food. Eating oatmeal and salad as of late since I'm getting the first touches of hunger on 210g of carbs. Really nothing bad at all, but it'll help the mental game. Been having huge caesar salads with lowfat TJ caesar dressing, and I bought some stevia packets for oatmeal and yogurt since I get less honey to put in them. Working great so far.
          Killed a good day in the gym of shoulders and arms, got some HIIT tomorrow and then my some bench work and upper body on wednesday, I'm excited!

          Nutrition

          2,433 61.3 210.3 264.6

          Training

          Shoulders and Arms Hypertrophy, warm ups excluded

          Standing Barbell Military Press
          135 x 10
          135 x 10
          135 x 8 REST PAUSE 95 x 12

          Right Arm Seated Arnold DB Press
          55 x 3 x 10

          Cable Lateral Raise
          30 x 12
          30 x 10
          30 x 10

          Upright Barbell Rows, leaned forward more than normal and made it more of a rear delt row, good mmc
          115 x 12
          115 x 12
          115 x 12
          115 x 10

          Alternating DB Hammer Curls
          50's x 12
          50's x 10
          50's x 8

          Seated Incline DB Curls, simultaneous
          30's x 10
          25's x 10
          20's x 10

          Dip Machine
          220 x 12
          220 x 10
          220 x 10

          Seated EZ bar french press
          27.5lbs/side x 10
          27.5lbs/side x 9
          27.5lbs/side x 9

          DB Skullcrushers
          25's x 12
          25's x 10
          25's x 8 DROP 15's x 6

          misc

          solid pump, and triceps are looking leaner
          Controlled Labs Athlete

          Comment


          • Tuesday February 17th Day 48

            Trained 4 clients today, and got good news back from the VA appraisal on the home we are looking to buy...the only thing they needed done to get the loan was covers put on all the electrical outlets, apparently some in the attic don't have them...we are also going to request to get the central AC/Heat serviced, but that's it! I have a hard time believing they will back out of the sale over a couple outlet covers, so its pretty much a go...got the IRA distribution to cover the closing costs and things are looking really good for us right now.
            Knocked out some HIIT today too on the elliptical, pretty good stuff, very winded at the end, I tell you what 17 intervals is a mental challenge...you gotta not think about how many you got left or it just gets longer and harder lol. But nontheless, I banged it out...onto further leaness
            This is such a great year for me, I feel like I am really working to fulfill my full capacity...multiple shots at a pro card and maybe my pro debut, powerlifting meet in a lower weight class, buying a new home, starting on the last part of my degree, expanding Couture Fitness (the personal training studio I helped to get started) and getting in the position to square away our finances for the future. Life is good because I am approaching it without fear

            Nutrition

            2,454 64.4 208.0 262.6

            Training

            HIIT
            Precor Elliptical
            5 minute warm up resistance 10
            17 intervals 45sec/15sec resistance 10/20
            Treadmill
            10 minute cooldown speed 3.0

            misc

            Might see a number below 200 tomorrow....I gots a feeling.
            Controlled Labs Athlete

            Comment


            • Wednesday February 18th Day 49

              So I was close on my weigh in feeling....200.2...and then I took two big craps today....so we'll see for tomorrow lol.
              Did my last heavy work today before the meet, benched a tad bit less with a meet pause in comparison to my touch and go, but I was prepared for that, and now I have ALL my numbers locked in for the meet, which just totally eliminates any anxiety, now I'll just focus on bodybuilding, staying away from the big three and anything less than 8 reps until the 28th.

              Nutrition

              2,249 45.0 282.7 177.9 (1 meal left, end day total goal: 60/335/240)

              Training

              Upper Power, calves

              Bench Press
              135 x 10
              185 x 6
              225 x 3
              275 x 1 long pause on chest, hold, rack
              315 x 0 long pause
              315 x 0 short pause lol
              310 x 1 long pause

              Barbell Rows, nice arc with the elbows focus on lats
              275 x 10
              275 x 8
              275 x 7
              225 x 15

              Weighted Dips
              +45lbs x 10
              +45lbs x 10
              +45lbs x 8

              Weighted Wide Grip Chins, focus on adduction of arms, ie lats
              +25lbs x 8
              +25lbs x 7
              BW x 12

              Seated Angled Calf Raise
              260 x 3 x 10
              260 x 7
              220 x 10

              misc

              2nd attempt squat: 425, 2nd attempt bench: 310 2nd attempt deadlift: 465
              total after 2nd attempts: 1200
              then I just gotta pull some more weight outta my ass I have a good feeling I'll be able to hit a new pr at least on my squat

              Thursday February 19th Day 50

              Trained 6 clients today, one of whom is a guy who is about 5'9, 22, and has dropped from 226 to 197, he's still got probably 10-15lbs to lose, but man is he getting strong. Only been seriously lifting for about a year with me now, but he started deadlifting and squatting and benching 1 plate for about 7-10 sloppy reps each...and in the last couple months I decided his form and neural facilitation were good enough to put him on a straight up strength cycle...and holy shit he has made gains in the last 8 weeks....just today he was doing DEEP triples with 225, 4 sets, each set 1-2 reps shy of failure, he was doing doubles on bench with 220 on monday, and he's deadlifting 295 for fours...he doesn't know it yet, but when he drops another 10-15lbs and after another couple strength cycles I'm gonna try to get him to do a meet
              So good day in the office....besides that, hit up a brutal HIIT session on the elliptical, upped the resistance from last time and I was sucking wind hardcore style on the last 4 intervals. Then I hit up some abs, right side work and rc work.

              Nutrition

              2,048 56.4 168.6 216.8 (1 meal left, end day total goal: 65/210/265)

              Training

              HIIT, RC work, abs, right side work

              HIIT
              Matrix Elliptical
              5 minute warm up resistance 10
              17 intervals 15sec/45sec
              first 4 resistance 20/10, next 3 resistance 21/10, last 10 resistance 22/10
              10 minute Cooldown
              Treadmill speed 3.0

              Roman Chair Sit ups
              +25bs x 12, 11, 10

              Cable Crunch Machine
              30lbs x 15, 12

              Hanging Leg Raise
              15, 12

              RC Work
              External cross body rotation
              10lbs x 12, 12
              Internal cross body rotation
              10lbs x 15, 15
              External upward rotation
              10lbs x 12, 12
              Internal downward rotation
              10lbs x 12, 12

              Right Arm Lat Pushdown on freemotion
              32.5lbs x 12, 10
              Right Arm Lat Adduction on freemotion
              30lbs x 16
              35lbs x 12

              Right Arm Forward Raise
              15lbs x 14, 12

              Right Arm Lateral Raise
              15lbs x 12, 12

              misc

              I can smell sub 200lbs its so close
              Last edited by Quelly; 02-20-2009, 01:55 AM.
              Controlled Labs Athlete

              Comment


              • Friday February 20th Day 51

                Great day, weighed in at 199.4, then did yoga with my wife, HIIT on the stair mill afterwards, then just hanging and what not.
                Really tried to support myself as little as possible on the stair mill and killed my quads.

                Nutrition

                2,467 64.7 209.9 261.4

                Training

                HIIT,Yoga

                HIIT
                Stair Mill
                5 minute warm up speed 10
                10 intervals 15sec/45sec
                Speed 20/10
                10 minute Cooldown
                Treadmill speed 3.0

                1 hour yoga

                misc

                if everything keeps the same I shouldnt have to do any water dropping to lose another pound for the meet on the 28th
                Controlled Labs Athlete

                Comment


                • Saturday February 21st Day 52

                  Weighed in at 198.8 this morning, had a great workout, BUT, my strength took a dip for the first time....it begins ladies and gents, now begins the struggle to keep the muscle...its a part of the process...not one that I enjoy, but one that brings forth the reality of what I'm doing.
                  And honestly, how worried can I be? I know of a certain guy who got 3 natural pro cards, and was praised for having ridiculous wheels while only doing bodyweight squats for 6 months.

                  Nutrition

                  1,279 19.0 176.9 101.4 (3 meals left, end day target: 60/335/240)

                  Training

                  Chest and Back Hypertrophy

                  Incline DB Press, no tengo fuerza
                  100's x 6
                  100's x 7 found my spot
                  85's x 12

                  DB Lat Row, deload each rep see vid below, like kai does it except w/deload
                  100 x 2 x 12
                  100 x 10

                  Flat DB Bench
                  100's x 2 x 8
                  90's x 10

                  Close Grip Lat Pulldown, see vid of kai below, exact same way, individual handles, back pad and all
                  150 x 10
                  137.5 x 12
                  137.5 x 11

                  Weighted Dips
                  +50lbs x 14
                  +50lbs x 11
                  +50lbs x 9

                  Face Pulls
                  180lbs x 3 x 12

                  DB flys, deep stretch
                  50's x 12
                  45's x 10
                  40's x 12

                  DB Shrugs
                  100's x 36
                  100's x 25
                  100's x 18

                  http://mdtv.musculardevelopment.com/...view/1912/218/
                  DB rows as seen at 6:40, close grip pulldowns as seen at 3:10

                  misc

                  awesome mmc connection with the lats today, and I'm definitely seeing more cuts and separation...things are going well
                  Pics up tonight
                  Controlled Labs Athlete

                  Comment


                  • Sunday February 22nd Day 53

                    Great Leg workout today, hit up our other gym and did some leg press, hack squats, weighted single leg glute bridges, single leg DB SLDLs, leg extensions, leg curls and calves. No squats or deads until the meet so I upped the volume a tad to make up for the back off on intensity.

                    Nutrition

                    working on 65/210/265

                    Training

                    Legs Hypertrophy

                    Leg Press, close stance, knees buried into chest
                    6 plates/side x 3 x 8

                    Barbell Stiff Leg Deadlift
                    225 x 10...couldnt get a mmc with my hammies so we switched to DBs

                    Single Leg DB SLDL, there we go
                    90 x 10
                    80 x 10
                    80 x 10

                    Hack Squat Machine, this thing is horizontal, and gets heavier the higher you go into the squat, you can go SUPER deep and KILL the quads, feels like squatting with chains without having to worry about form
                    140 x 10
                    140 x 10
                    140 x 8

                    Weighted Single Leg Glute Bridge
                    65lbs x 3 x 12

                    Seated Leg Extensions SUPERSET Lying Leg Curls
                    180 x 15//140 x 12
                    180 x 15//140 x 10

                    Seated Machine Calf Raise
                    140 x 12
                    150 x 11
                    160 x 10
                    170 x 8
                    180 x 6

                    Standing Calf Raise Machine, deep stretch hips back, slow tempo
                    200 x 12
                    220 x 12
                    240 x 10

                    20 minutes LISS on treadmill
                    speed 3.7 incline 6.5 HR AVG 125

                    misc

                    very good workout even without squats and deads



                    Monday February 23rd Day 54

                    Good day, trained six clients, and might be getting a job as a strength and conditioning coach at a really nice high school here with a 70,000 dollar weight room....kinda neet. My old boss/friend who I worked for as a volunteer is getting a job at the school, and heard about it and told me to email the guy in charge of hiring and put in word for me. This time it is stipented position not volunteer...and its only like 4-5 hours/week...so that might be cool.
                    Great workout today too, arms are looking harder despite being depleted.

                    Nutrition

                    1,989 48.4 179.0 205.8 (1 meal left, end day goal: 65/210/265)

                    Training

                    Shoulders and Arms hypertrophy, warm ups excluded

                    Seated DB press
                    70's x 3 x 10

                    Freemotion right arm press
                    35lbs x 3 x 12

                    Freemotion one arm lateral raise
                    15lbs x 15
                    17.5lbs x 12
                    17.5lbs x 12

                    Freemotion rear delt fly
                    20lbs x 3 x 12

                    Alternating Hammer Curls
                    60's x 10
                    60's x 8
                    40's x 14

                    One Arm Cable Spider Curl
                    40lbs x 12
                    40lbs x 12
                    40lbs x 10 DROP 20lbs x 8

                    Seated Overhead DB Extension
                    100 x 12
                    100 x 9
                    100 x 8

                    Rope Pushdowns
                    90 x 13
                    90 x 11
                    90 x 10

                    EZ Bar French Press REST PAUSE SS EZ Bar Skull Crusher
                    30lbs/side x 8//30lbs/side x 8 (last two with arm swing)
                    25lbs/side x 10//25lbs/side x 8 (all 8 with arm swing)

                    misc

                    complete horseshoe is very visible and looking harder, bicep veins are more prominent while curling
                    Last edited by Quelly; 02-24-2009, 12:47 AM.
                    Controlled Labs Athlete

                    Comment


                    • Tuesday February 24th Day 55

                      Trained 7 clients today, and my client on a strength program pulled three plates today. Yesterday he benched 235...pretty damn good...for a year working out and being on a caloric deficit the whole time.
                      Knocked some HIIT today, did 12 intervals on the recumbant bike until I couldnt feel my quads and my glutes were cramping up, and then we hobbled over to the arc (no rest between) and did 5 intervals on the arc. Very winded after.

                      Nutrition

                      2,474 64.7 210.0 263.7

                      Training

                      HIIT
                      Recumbant Bike
                      5 minute warm resistance 10
                      12 intervals 45sec/15sec resistance 10/20
                      hobbled over to arc trainer, started next interval after 20 secs, tried to make up for time spent switching
                      Arc Trainer
                      5 intervals 45sec/15sec resistance 35/65
                      10 minute Cooldown on treadmill speed 3.0
                      10 minutes stretching

                      misc

                      getting antsy about the meet
                      Controlled Labs Athlete

                      Comment


                      • Wednesday February 25th Day 56

                        Trained 5 clients today, did some emailing with my online consults, sent a mid week weigh in to layne (198.4), had my refeed, and had a great upper body hypertrophy day, stayed away from failure and also did some calves.

                        Nutrition

                        2,327 44.1 283.5 200.2 (1 meal left, total goal: 60/335/240)

                        Training

                        Upper Hypertrophy and Calves

                        DB Chest Press
                        65's x 12
                        75's x 12
                        85's x 12
                        95's x 2 x 12

                        Lat Pulldown
                        120 x 12
                        140 x 12
                        160 x 12
                        180 x 12
                        200 x 12

                        Seated Arnold Press
                        50's x 3 x 12

                        DB Upright Rows
                        60's x 3 x 12

                        Dips
                        BW x 3 x 16

                        Seated Cable Rows (used two individual handles, better rom and mmc)
                        180 x 15
                        170 x 14
                        160 x 13

                        Seated Cable Calf Raise
                        100lbs x 16
                        120lbs x 16
                        140lbs x 16
                        160lbs x 16

                        misc

                        even on a refeed days my pumps are just fleeting...ah well...see this is why you stay lean in the offseason my friends!
                        Controlled Labs Athlete

                        Comment


                        • Thursday February 26th Day 57

                          Trained 6 clients today, my one client I mentioned earlier did 225 for sets of 5 below parallel today on squats...no Ed Coan but the guy has come a long way and he's enjoying lifting a lot more now that he's throwing around a bit of iron. So that's cool to see and be involved with.
                          In other news I weighed myself on my home scale before I went to the gym in my gym clothes, I was 202.8....and then at the gym on a regular medical scale (same kind at the meet) I was 201...SOO...that's good news...I don't thinking making weight will be an issue.
                          Knocked out some HIIT on the stair mill, and I swear I probably sweated about a gallon out on that thing, definitely learning how to make that machine hard enough to be HIIT worthy...i've gotten to wear I only need one hand on the railing, and I switch half way through or one quad burns out before the other lol. After HIIT I did my abs, rc work and right side work, took it a little easier just to be fresh for saturday.

                          Nutrition

                          2,032 51.1 190.4 198.8 (1 meal left, total goal: 65/210/265)

                          Training

                          HIIT, Abs, RC work, Right side work

                          HIIT
                          Stair Mill
                          5 minute warm up speed 10
                          17 intervals 15sec/45 sec Speed 20/10
                          Treadmill
                          10 minute cooldown speed 3.0

                          Decline Sit ups SUPERSET Decline Russian Twists
                          12//10
                          10//10
                          8//10

                          FreeMotion RC Work
                          Upward External Rotations
                          7.5lbs x 2 x 15
                          Downward Internal Rotations
                          7.5lbs x 2 x 15
                          External Crossbody Rotations
                          7.5lbs x 2 x 12
                          Internal Crossbody Rotations
                          7.5lbs x 2 x 12

                          Right Side TriSet
                          Freemotion Right Lat Adduction//DB Lateral Raise//DB Front Raise Neutral Grip
                          35lbs x 16//12lbs x 16//12lbs x 16
                          Repeat 1x

                          misc

                          I was feeling pumped and confident today about the meet about half way through the day....I'm excited now
                          Controlled Labs Athlete

                          Comment


                          • Thursday February 5th Day 64

                            Again, thanks to everybody who has said their piece about my dad, I appreciate it.
                            Work was good today, trained five clients and got some really good feedback from my manager on one of my clients.
                            Hit the HIIT 100% today, I feel good, I feel ready, and I feel behind a bit. So its time to get shit done. Got on the stair climber and I was literally running on it for my sprints, jacked the speed up to 140 on the sprints and just blasted my quads and lungs, great flippin hiit. Knocked out some abs, rc work, and my right side work and came home and downed some greek yogurt with honey.

                            Nutrition

                            2,472 63.6 217.7 260.0

                            Training

                            HIIT, Abs, RC work, Right side work

                            Stair Climber
                            5 minute warm up speed 40
                            17 intervals 15sec/45sec speed 40/140

                            10 minute cooldown on treadmill speed 3.0

                            Decline Sit Ups SUPERSET Decline Russian Twists
                            15//10
                            12//8
                            10//6

                            RC Work
                            Did external crossbody, internal crossbody, external upward, and internal downward rotations. 2 sets each, 20lbs, 10-15 reps

                            Right Side Work
                            standing arnold press SUPERSET 1 arm lat pulldown
                            35lbs x 20//75lbs x 12
                            35lbs x 15//75lbs x 10

                            misc

                            time to get shit done.
                            Controlled Labs Athlete

                            Comment


                            • Originally posted by Quelly View Post
                              Sunday February 15th Day 46

                              465 x **** that, lets rip this shit off the floor! x 1
                              Nice !!!

                              Comment


                              • Originally posted by pu12en12g View Post
                                Nice !!!
                                465? CHILDS PLAY!!!!
                                Controlled Labs Athlete

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