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  • #46
    Monday October 1st Day 140

    Intro

    Very busy day today...woke up, realized were low on money and the fridge is nearly empty...man the food I had today was all over the place and half was stolen from work lol. Had 3 p90x post workout mixes, a banana and a tuna packet I stole from work to hit my macros today lol.
    Trained at the studio til about 5, then drove from there to my in home training client's house, trained her, then drove to 24 hour and had a consult/session with a new client I met on the boards, thank god that was today because the cash he gave me got me gas and eggs, milk, tuna, turkey, cottage cheese, and chicken breasts from the store before raley's closed. Mixed in my workout with his training session, and now here I am.

    Nutrition

    249.5 g 255.1 g 64.3 g 2544.1 Cal

    Training

    ME Bench Day

    Flat Bench
    135lbs x 5
    185lbs x 3
    245lbs x 1
    275lbs x 1
    305lbs x 0 man I barely BARELY didn't get this
    300lbs x 1 this felt light lol
    270lbs x 3
    270lbs x 3
    270lbs x 3


    Weighted Dips
    BW + 90lbs x 6
    BW + 90lbs x 7
    BW + 90lbs x 6

    Decline DB Tricep Extensions
    40's x 6
    40's x 6
    40's x 6

    Upward External RC Rotations
    17.5 x 12
    15 x 12
    12.5 x 12

    Crossbody External RC Rotations
    17.5 x 12
    15 x 12
    12.5 x 12

    Downward Internal RC Rotation
    15lbs x 12

    Crossbody Internal RC Rotation
    15lbs x 12

    I was in the gym for 2 hours, helped the guy with his workout then got to mine, got some really long rest breaks, good thing it was only during my bench press sets. Very happy with the triples...barely got them...but that was a pr...and also the dips was a pr, I havent done weighted dips for low reps in like a year, and the most I've done is 6, so that 7 after not doing them for so long is awesome.

    Misc

    Lower back still feeling really stiff, almost like out of alignment, hopefully its just soreness and will be good tomorrow for squats.
    Controlled Labs Athlete

    Comment


    • #47
      Tuesday October 2nd Day 141

      Intro

      Good day today, trained one client, and got informed by my boss and my manager that they want to do an article on me in our studio's newsletter on my upcoming competition, they want to know about powerlifting, why I do it, how I go about preparing for competition and what I get out of it.
      Nutrition very on point, and I did my weight and bodyfat by 2 different impedence tests today. Right now I am 216 @ 14% bodyfat. Hopefully I've got 2-3 more weeks of cutting before the AX/XF arrives and my bulk starts, but this is going to be a fat free bulk to the best of my abilities so I'm not too worried.
      Good workout today, first time doing romanian deadlifts, they felt good, and I got the form down pretty well.

      Nutrition

      272.4 g 228.8 g 65.8 g 2553.4 Cal

      Training

      Squat Day and Delts

      A1 Back Squats below parallel, not atg, getting used to meet depth
      Bar x 8
      135lbs x 5
      225lbs x 5

      315lbs x 5
      315lbs x 5
      315lbs x 5
      315lbs x 5
      315lbs x 5

      B1 Standing Calf Raises
      255lbs x 10
      255lbs x 10
      255lbs x 10

      B2 Simultaneous DB Forward Raise
      40's x 10
      40's x 10
      40's x 9

      C1 Romanian Deadlifts
      135lbs x 5

      315lbs x 6
      315lbs x 6 last one form was bad
      275lbs x 6

      C2 Simulatenous DB Lateral Raises
      40's x 8
      37.5's x 9
      35's x 10

      D1 Alternating BB Lunges, Deep and long steps
      135lbs x 8
      155lbs x 8
      175lbs x 8

      D2 Leaning 1 arm DB Lateral Raises
      25lbs x 12
      25lbs x 11
      25lbs x 10

      E1 Seated Calf Raises
      3 plates + 25 x 15
      3 plates + 25 x 15
      3 plates + 25 x 15

      Man this was a tough workout, the RDLs and the lunges really did me in cardiovascularly (is that a word?)....really sweaty....squats was good, wasnt a strength PR but it was a volume pr, never done a 5 x 5 with 315 before so thats cool....and my form is getting really good on squats.

      Misc

      Lower back must just be muscular soreness because lunges, squats, and rdls were fine.
      Controlled Labs Athlete

      Comment


      • #48
        Wednesday October 3rd Day 142

        Intro

        Another busy day like monday, 12-5pm at work 6-7 at a clients house 830-1030 with a client at the gym and worked out with him. Good workout today, and really solid eating, want to keep cutting a little longer, I think getting to 210 would be great, SHOULD be able to do that by the 20th of this month...but we'll see when the supps arrive.

        Nutrition

        252.8 g 208.7 g 66.8 g 2417.2 Cal

        Training

        Back, Bis, Rear Delts

        BW Pull Ups Wide OH Grip
        x 12
        x 9
        x 8

        Barbell Rows OH Grip kept elbows in tight, wow keep elbows in really hits lats lol
        135lbs x 10

        185lbs x 12
        185lbs x 12
        185lbs x 11

        Lat Pull Downs OH Grip Wide (forgot to do a hammer grip set)
        150lbs x 12
        165lbs x 12
        180lbs x 11

        Barbell Curl
        115lbs x 8
        95lbs x 9
        85lbs x 10

        Rear Delt DB Flys
        35's x 12
        37.5's x 10
        40's x 8

        DB Rows
        120's x 12
        120's x 10
        120's x 9

        DB Shrugs
        120's x 12
        120's x 12
        120's x 12

        DB Hammer Curls
        50's x 10
        50's x 9
        50's x 8

        Did a lot of instruction with my client during this workout so rest times suffered, intensity could have been better due to this. But good workout nontheless

        Misc

        foam rolled the shit out of my lower back today...helped but I need to do it more and maybe ice it...just need that vertebrae and sacrum to relax, they feel like they are one fused joint right now...
        Controlled Labs Athlete

        Comment


        • #49
          Thursday October 4rd Day 143

          Intro

          Got my back looked at and messed with today by one of my fellow trainers who used to work as a PT assistant and hes got me doing a whole lot of icing and ibuprofen and no direct hamstring or back work until monday, IF i feel 100%....thats the bad news...the good news is its not a ruptured disc or slipped disc or crushed vertebrae...its just inflammed as hell, and just needs time, I'll be wearing a belt in the gym for a while, and I did elliptical cardio today to avoid impact, I'll be sleeping on my back, and I didnt do standing calves due to spinal compression, I did seated...no biggie...going to skip my deadlift workout for saturday and then I'll be right back at it again.

          Nutrition

          249.3 g 193.4 g 55.9 g 2290.0 Cal

          Training

          Calves Cardio Grip

          Seated Calves
          3 plates + 35 x 15
          3 plates + 35 x 15
          3 plates + 35 x 15


          Cardio:
          30 minutes on elliptical, Resistance 10, HR 130-140

          CoC Trainers
          # 1 x 10 each hand
          # 1 x 8 each hand
          # 1 x 6 each hand


          Misc

          well I have been over doing the stretching and foam rolling and I have added to the inflammation so I'm just trying to take it easy, got chest and tris tomorrow and I'll be being careful and belted. Off to go ice my back
          Controlled Labs Athlete

          Comment


          • #50
            Friday October 5th Day 144

            Intro

            My life is ice and pills lol...no but seriously my back is doing much better, HEAPS better, I think I'll be fully recovered sometime next week. Had a great workout today, and nutrition was very on point, trying to make the most of this cut because I only have a week left at best probably, my log stack ships on monday.

            Nutrition

            249.4 g 202.4 g 69.3 g 2326.1 Cal

            Training

            Chest & Tris

            Incilne DB Press
            60's x 10

            95's x 10
            95's x 7
            95's x 5

            Dips
            BW + 20lbs x 12
            BW + 20lbs x 10
            BW + 20lbs x 8

            Incline Flys
            40's x 12
            40's x 10
            40's x 8

            Seated Overhead DB Extension
            90lbs x 8.5
            85lbs x 8
            80lbs x 9

            Reverse Grip Tricep Pushdowns
            70lbs x 10
            70lbs x 12 switched to a heavier more ergonomic bar
            70lbs x 12

            Elliptical Trainer
            15 minutes Incline 5 Resistance 10 HR 140-150

            Misc

            Feeling great pretty damn happy about the incline presses, the form wasnt great, didnt come down all the way or touch the dumbells at the top for every rep but I am definitely stronger on this movement.
            Controlled Labs Athlete

            Comment


            • #51
              Saturday October 6th Day 145

              Intro

              done with the Ibuprofen...thank god, taking a pill that I know inhibits protein synthesis is mental hell for a bodybuilder lol. Gonna do my last session of ice tonight too, back is feeling a lot better. Should be totally ready by next saturday, saturdays normally being my deadlift days. Today I just did lats, traps, bis and cardio.

              Nutrition

              262.7 g 224.4 g 62.2 g 2481.4 Cal

              Training

              Lats, Traps, Bis, Cardio

              Seated Hammer Strengh Iso Row, overhand grip, elbows kept in tight
              2 plates/side x 10

              4 plates/side x 8
              4 plates/side x 7
              4 plates/side x 7

              Lat Pulldowns overhand grip, slightly wider than shoulders
              165lbs x 8

              225lbs x 8
              225lbs x 8
              225lbs x 7

              Seated DB Shrugs, awkward to get into position but less strain on low back
              120's x 15
              120's x 15
              120's x 15

              Pull Ups overhand grip, shoulder width grip elbows in tight
              BW x 10
              BW x 7.5
              BW x 7

              Seated Alternating DB Curls
              50's x 8
              45's x 9
              40's x 10

              Seated One Handed HammerStrength Preacher Curl
              1 plate x 12
              1 plate x 10
              1 plate x 9

              Elliptical Trainer
              15 minutes, Incline 5 Resistance 9 HR 135-140

              Misc

              Very good workout, pleased about the hammer strength row pr, and glad that I could do back and bis without hitting my low back at all. Only downside is the obvious, I couldnt deadlift today, oh and 120's are way too light for me to shrug.
              Controlled Labs Athlete

              Comment


              • #52
                Sunday October 7th Day 146

                Intro

                Low back is better daily, I'm feeling good, had a great day, woke up and met my cousin and her boyfriend/my good buddy/the athletic director/head football coach at Cristo Rey Highschool (where I am the Strength Coach) for a delicious brunch, I had some eggs benedict. Then we walked around downtown in the Old Sacramento area and checked out some cool shops and had some ice cream which was delicious. Proabably got in a good hour of walking. Then we headed home, I wrote up some nutrition and workout guidelines for a client, and then we met at my mom's place for dinner, she made a delicious salad with salmon which was awesome, and then we had some apple pie with some neat cream sauce...Yummy. Then we went out and saw Eastern Promises, AWESOME movie, very brutal but very good. Got home, hit some purple wraath and milk up and went to the gym. Got home, finished up writing about my upcoming powerlifting meet for our weekly newsletter at work, and here we are.

                Nutrition

                Cheaty Refeed Day

                Training

                Cardio and Calves

                Calf Raises on Leg Press
                6 plates/side x 10

                7 plates/side x 12
                8 plates/side x 12
                8 plates/side x 10

                Elliptical Trainer
                45 minutes, Incline 5 Resistance 10 HR 135-145

                Misc

                Feeling good, really want to drop anther 1-2% bodyfat, I hope my XF/AX dont arrive for a little bit lol
                Controlled Labs Athlete

                Comment


                • #53
                  Monday October 8th Day 147

                  Intro

                  Didnt even notice my lower back today, that is cool. Only lost about half a pound about this last week, unless I'm holding more water and glycogen than I think from yesterday...I'm definitely approaching or at my bodyfat setpoint, and I guess my body wants to keep my bf% where it is....And I noticed I got less hungry eating the same or less cals last week and doing a little more cardio...SOO...I'm going to start doing 30 mins of cardio after all my lifting sessions until I get my AX/XF, just to get my bodyfat a little lower.
                  Eating went fine, its habit now, workout went....ehh....not as strong as I'd hoped.

                  Nutrition

                  273.9 g 239.0 g 55.8 g 2511.0 Cal

                  Training

                  ME Bench Day: Bottom up presses are new for me...I like them, but I got stuck at about 90 degree angle, right before lockout on nearly every set, and only hit a successful triple once...with a lot less weight than I'd hoped.

                  Bottom Up Presses
                  135lbs x 5
                  225lbs x 2

                  275lbs x 2.5
                  275lbs x 2.5
                  265lbs x 2.5
                  255lbs x 3
                  255lbs x 2.5

                  Close Grip Bench Press
                  135lbs x 5

                  225lbs x 5
                  205lbs x 6
                  205lbs x 6

                  Weighted Dips
                  90lbs x 7
                  90lbs x 6
                  90lbs x 6

                  Decline DB Tricep Extensions
                  40's x 7.5
                  40's x 6.5
                  40's x 6

                  Upward External Rotator Cuff DB Raises
                  20's x 12
                  20's x 10
                  20's x 8

                  Crossbody External Cable Rotations
                  30lbs x 10
                  25lbs x 11
                  20lbs x 12

                  Downward Internal Cable Rotations
                  30lbs x 12

                  Crossbody Internal Cable Rotations
                  30lbs x 15

                  Elliptical Trainer
                  30 minutes, Incline 5 Resistance 10 HR 135-145

                  Misc

                  Getting leaner, not getting stronger...not suprising.
                  Controlled Labs Athlete

                  Comment


                  • #54
                    Tuesday October 9th Day 148

                    Intro

                    Great day today, I guess I just carbed up A LOT sunday because I weighed today and I had lost about a full pound since last week, thats good, that means with this cardio I'm doing I should be able to drop 1.5-2lbs more, and I'm pretty sure I'm about 12% bodyfat...so that's good.
                    Strength is very solid today on my legs and shoulders, hit all targets and surpassed some, eating on point too....same exact food as yesterday lol

                    Nutrition

                    273.9 g 239.0 g 55.8 g 2511.0 Cal

                    Training

                    Shoulders and Legs:

                    A1 Squats
                    135lbs x 6
                    185lbs x 5
                    225lbs x 3
                    275lbs x 2

                    325lbs x 4
                    325lbs x 4
                    325lbs x 4
                    325lbs x 4
                    325lbs x 4
                    325lbs x 4

                    B1 Lateral Raises
                    40's x 12
                    40's x 10
                    40's x 8

                    B2 Standing Calf Raises
                    270lbs x 12
                    270lbs x 10
                    270lbs x 10

                    C1 Alternating DB Forward Raises
                    45's x 10
                    45's x 8
                    40's x 10

                    C2 Romanian Deadlift
                    315lbs x 8
                    315lbs x 6
                    245lbs x 10

                    D1 Leaning DB Lateral Raise
                    32.5's x 12
                    32.5's x 11
                    32.5's x 10

                    D2 Seated Calf Raises
                    4 plates x 15
                    4 plates x 15
                    4 plates x 15


                    Elliptical Trainer
                    30 minutes, Incline 5 Resistance 10 HR AVG 140

                    Misc

                    Feeling good today Barb's B-day is saturday...going out to italian and theres gonna be cake lol...guess thats my refeed day
                    Controlled Labs Athlete

                    Comment


                    • #55
                      Wednesday October 10th Day 149

                      Intro

                      Busy day today, trained from noon to 7 basically, then hit the gym. Nutrition is on point, the 30 mins of cardio/day doesnt make me feel anymore tired or weak or hungry, I think that was a good move.
                      Did some tracking on UPS, looks like I'll be getting the X Factor tomorrow, but no idea when the Activate will arrive so I don't know how much longer this cut will last.
                      Good workout, and solid eating today.

                      Nutrition

                      247.9 g 238.0 g 50.5 g 2354.8 Cal

                      Training

                      Back, Bis, Rear Delts

                      Pull Ups overhand slightly wider than shoulder grip
                      x 12
                      x 11
                      x 10

                      Barbell Rows, overhand, elbows tucked in
                      135lbs x 10

                      205lbs x 10
                      205lbs x 10
                      205lbs x 10

                      Barbell Shrugs Strict Form
                      315lbs x 8

                      405lbs x 10
                      405lbs x 10
                      405lbs x 10

                      Cable Rows
                      210lbs x 10
                      210lbs x 10
                      210lbs x 10 last rep cheaty

                      BB Curls
                      120lbs x 8
                      120lbs x 7 last rep cheaty
                      120lbs x 6 spot on last rep

                      Rev Grip EZ Bar Curls SUPERSET Incline DB Curls
                      25's/side x 10/35's x 5 lol
                      25's/side x 8/30's x 8 threw up the last couple
                      25's/side x 8 lil sloppy/25's x 8

                      Rear Delt Flys 1 arm at a time bent over (could only get 1 40lber)
                      40lbs x 10
                      40lbs x 10
                      40lbs x 10

                      Elliptical Trainer
                      30 minutes, Incline 5 Resistance 10 HR AVG 140

                      Misc

                      Really excited about this lean bulk I got coming up
                      190lbs of LBM by Jan 1st here I come baby.
                      Last edited by Quelly; 10-11-2007, 03:25 AM.
                      Controlled Labs Athlete

                      Comment


                      • #56
                        Thursday October 11th Day 150

                        Intro

                        Another solid day, ran out of chicken and tuna and I ended up eating only nonfat cottage cheese, almond butter, nonfat milk and high protein bread today...oh and brown rice and broccoli, need to go to the store.
                        Workout was solid today, didnt just go through the motions as I tend to do on these cardio, accessory work days, focus was on point.

                        Nutrition

                        266.8 g 266.7 g 50.2 g 2531.2 Cal

                        Training

                        Forearms, Calves, Grip, Tibialis Anterior, Cardio

                        A1
                        Standing Calf Raise
                        130lbs x 10

                        285lbs x 8
                        285lbs x 8
                        285lbs x 8


                        A2
                        DB Reverse Wrist Curls
                        30's x 10
                        25's x 11
                        17.5's x 12 (some ass had both pairs of 20's...why? who knows)

                        B1
                        Seated Calf Raise
                        4 plates +10 x 15
                        4 plates +10 x 15
                        4 plates +10 x 15


                        B2
                        DB Wrist Curls
                        40's x 12
                        40's x 12
                        40's x 10

                        C1
                        DB Tibialis Anterior Raises
                        110lbs x 14
                        110lbs x 12
                        110lbs x 10

                        C2
                        CoC Gripper
                        # 1 x 8 last one partial close to within a few mm
                        # 1 x 6 last two partial close to within a few mm
                        # 1 x 5 last two partial close to within a few mm

                        Elliptical Trainer
                        45 minutes, Incline 6 Resistance 10 HR AVG 140

                        Misc

                        Looking decently lean, almost hoping I dont get my bulking stack for another week just to get a little more lean lol
                        Controlled Labs Athlete

                        Comment


                        • #57
                          Saturday October 13th Day 152

                          Intro

                          Hit the gym a little after noon today because today is my wife's birthday and were going out to dinner and going to a haunted house and then out afterwards (i'll be the dd ) So obviously I'm making today my cheat/refeed day. The gym was great, PRed it up and had a good session.
                          Came home at the exact same time as barb got home from gettin her hair did...she got it really red with dark tips at the bangs and at the shoulder level, looks hot and she loves it
                          And she got some baja fresh and ate half her burritto, and gave the other half to me just in time for PWO it was black beans, rice, chicken, jalapenos, no cheese, no sour cream.....friggin perfect! lol
                          Anyway, its good I've been eating relatively clean (although high carb) this morning and afternoon because were going out to italian and theres gonna be cake lol.

                          Nutrition

                          Happy B Day to my wife

                          Training

                          PULL!

                          Rack Pulls (from knee level)
                          315lbs x 5
                          405lbs x 3
                          475lbs x 1
                          545lbs x 1
                          455lbs x 6
                          455lbs x 5

                          Weighted Pull Ups, OH grip shoulder width hand placement
                          +20lbs x 8
                          +20lbs x 7
                          +20lbs x 7

                          Barbell Rows, Strict form OH grip
                          225lbs x 8
                          225lbs x 8
                          225lbs x 8

                          Power Shrugs, power shrugged from mid thigh up
                          455lbs x 8
                          455lbs x 8
                          455lbs x 8

                          Barbell Curls
                          125lbs x 7 last one a bit cheaty
                          125lbs x 6 last one a bit cheaty
                          125lbs x 5 last one a bit cheaty

                          Elliptical Trainer
                          30 minutes, Incline 6 Resistance 11 HR AVG 145-150

                          Misc

                          Great workout great day
                          Controlled Labs Athlete

                          Comment


                          • #58
                            Monday October 15th Day 154

                            Intro

                            Still havent got my AX/XF stack, which is awesome because I want to get more ripped lol. Did however get my knee wraps and belt, so I'm stoked about that, should have another deadlifting day and 2 squat days before the meet to get used to em.
                            Good workout today, nutrition on point.

                            Nutrition

                            255.6 g 187.3 g 57.0 g 2245.6 Cal

                            Training

                            ME Bench + Assistance

                            Flat Bench
                            155lbs x 3
                            185lbs x 3
                            225lbs x 3
                            245lbs x 3
                            275lbs x 3
                            280lbs x 3
                            285lbs x 2.5 stalled about a foot off my chest

                            Decline DB Skull Crushers
                            40's x 7
                            40's x 8
                            40's x 7
                            40's x 6

                            Weighted Dips
                            90lbs x 9
                            90lbs x 7
                            75lbs x 9 damn couldnt stay with 90lbs for 8-10

                            Upward External RC DB Raises
                            22.5lbs x 12
                            22.5lbs x 10
                            22.5lbs x 8

                            Crossbody External Cable Rotations
                            30lbs x 14
                            30lbs x 12
                            30lbs x 11

                            Crossbody Internal Cable Rotations
                            30lbs x 16
                            40lbs x 15

                            Downward Cable Rotations
                            30lbs x 15
                            35lbs x 15

                            Elliptical Trainer
                            30 minutes, Incline 6 Resistance 11 HR AVG 140-145

                            Misc

                            countdown to lean bulk continues
                            Controlled Labs Athlete

                            Comment


                            • #59
                              Tuesday October 16th Day 155

                              Intro

                              Well got my X Factor today, but the Activate Xtreme is still MIA....the cut continues
                              Used my knee wraps and powerlifting belt for the first time today...lets just say that knee wraps are friggin uncomfortable, SOOO TIGHT! Lol, feels like your legs are going to explode...anyway these are gonna take some getting used to, both putting them on and squatting with them. I think (crazy as it sounds) I need to get them tighter, they didnt add much in the way of poundage, but hey, my knees felt solid as a rock.

                              Nutrition

                              260.3 g 169.0 g 58.0 g 2203.1 Cal

                              Training

                              ME Squat + Accessory work, Calves + Shoulders Hypertrophy

                              A1 Meet Depth Squats
                              135lbs x 8
                              225lbs x 5
                              315lbs x 3
                              put on my belt here
                              365lbs x 1
                              405lbs x 1
                              put on my knee wraps here
                              425lbs x 0 bottomed out
                              415lbs x 1 ? Barb forgot to watch my depth, but I think I was good...lucky I love her
                              390lbs x 1 barb said I was just short of meet depth
                              385lbs x 1

                              B1 Walk Outs
                              455lbs
                              495lbs
                              545lbs

                              C1 Standing Calf Raises
                              300lbs x 10
                              300lbs x 9
                              300lbs x 8

                              C2 Lateral Raises
                              42.5's x 12
                              42.5's x 10
                              42.5's x 8

                              D1 Seated Calf Raises
                              4 plates +25 x 15
                              4 plates +25 x 14
                              4 plates +25 x 12

                              D2 Alternating DB Forward Raises
                              45's x 12
                              45's x 12

                              45's x 10

                              E1 Adducter Machine SUPERSET Abducter Machine
                              190lbs x 8/190lbs x 8
                              190lbs x 8/190lbs x 8
                              190lbs x 8/190lbs x 8


                              E2 Leaning Single Arm Lateral Raise
                              35 x 12
                              35 x 11
                              35 x 10

                              Elliptical Trainer
                              30 minutes, Incline 6 Resistance 11 HR AVG 155

                              Misc

                              lots of prs today in the gym....honestly I was still dissapointed with the squats...the inconsistency with depth is a little scary I'd hate to blow a potential pr not going deep enough come meet day...and guys are saying you should be getting 20lbs AT LEAST out of wraps...so I guess I just need more practice and suck it up and make em tighter.
                              Controlled Labs Athlete

                              Comment


                              • #60
                                Wednesday October 17th Day 156

                                Intro

                                Good workout and nutrition today, looking leaner but looking flat, that's okay, I cut my carbs a bit this week so its expected. Strength still doing good, bis were a little toast by the time I got to them but back strength was good.

                                Nutrition

                                244.1 g 175.3 g 64.7 g 2245.7 Cal

                                Training

                                Back, Bis and Rear Delts Hypertrophy

                                Wide Grip Pull Ups: muscular endurance improving here
                                warmed up with light lat pull down

                                x 12
                                x 12
                                x 12

                                Bent Over Row Overhand Grip
                                135lbs x 10

                                205lbs x 12
                                205lbs x 12
                                205lbs x 10

                                Wide Grip Lat Pulldowns
                                180lbs x 12
                                180lbs x 12
                                180lbs x 12

                                Barbell Curls: bis pretty exhausted after the other stuff
                                125lbs x 7 big cheat on last rep
                                115lb x 8 big cheat on last rep
                                115lbs x 6

                                Rear Delt DB Flys
                                40's x 12
                                40's x 12
                                40's x 10

                                Cable Rows
                                210lbs x 12 last couple partial reps
                                210lbs x 11 last couple partial reps
                                210lbs x 10 last couple partial reps

                                DB Shrugs
                                120's x 20
                                120's x 16
                                120's x 15

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

                                Elliptical Trainer
                                30 minutes, Incline 6 Resistance 11 HR AVG 150

                                Misc

                                Good workout, looking leaner, bicep veins just barely coming out during the hammer curls, getting leaner
                                Controlled Labs Athlete

                                Comment

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