5-6 Conquers on White Flood v2

[5six]

August 11, 2007 - Musings



Today was a pretty messed up day. I did two workouts in a matter 8 hours. The diet was not a typical day diet. But I think I prolly hit 3500 kcals. So that is aight.

The day looked like this:

10:30 am - Woke up
11:30 am - Finished eating pre-workout meal #1.1
12:30 pm - Finished eating pre-workout meal #1.2
1:30 pm - Got to the gym and trained chest
2:30 pm - Have PWO shake
3:30 pm - Have PWO meal
4:00 - 5:30 pm Have a nap
5:30 pm - Eat pre-workout meal 2.1
6:30 pm - Eat pre-workout meal 2.2
7:30 pm - Go to gym and train back
8:30 pm - PWO Shake #2
9:30 pm - Post workout meal
11:30 pm - Night time protein shake

It was a pretty unproductive day, all-in-all.

Also, my adductors in my right leg started to cramp up during the back workout. Not sure why. I am also going to be outta town for tomorrow and will be back Monday afternoon. I prolly won't be training. I will need my rest And my chest is already sore as hell. The knee seems to be better also.

Edit: Forgot to say that I think WF is making me have a runny nose. Though it can be sheer coincidence.

[5six]

August 12, 2007 - Musings


Today was pretty messed up. I did about 8 hours of driving and I am really exhausted. Fortunately my diet was not as bad as I expected it to be. I am sure I came in average of ~3750 kcals. The water intake might have a been bit low though.

My right leg is also acting up again. The process seems to be starting over again, with the whole cramping feeling and the pain above the knee. So I don't know WTF is going on

[5six]

August 13, 2007



Update

Weighed in at 155 lbs this morning and also a 28.75" waist Not sure if these gains are permanent. But we will see.

[5six]

August 13, 2007 - Musings



They diet was your typical day diet with about 3500 - 4000 kcals. I would track every meal, but I can promise you that it never changes from day to day. I have a routine and that is how I like it. I had about 5L of water today also.
No real DOMS to report, but the knee pain is still there. I wore the brace around a bit today, and it felt better when I took it off. However, a little awhile later it started to act up again. Tomorrow is also delts and arms

Finally, I will be gone Friday to Sunday evening. I am heading out of town to the Canadian Bodybuilding Nationals in Edmonton, AB. So I really doubt I will get training done. Friday morning I write a final, then I drive to Edmonton and that night I have to go to the weigh ins, Saturday I am going to the pre judging and final show in the evening. And on Sunday I am helping out on a photoshoot. I am lookin forward to the whole experience.

So with that said, I am trying to get three workouts in this week.

And here is the typical diet in case if anyone missed it:

[5six]

August 14, 2007



Update

Took some measurements last night. The gains I made are really odd in how much I gained with about the first week of WF use. Here they are:

Weight: 154.5 lbs (2.5 lbs)
Forearms - 12.25" ( +0.25")
Arms: 14.50" (+0.25")
Chest: 40.25" (0.25")
Leg -- 2/3 Up: 23.33" (.33")
Leg - 4" Above Knee: 21.1" (+0.1")
Calves: 14.75" (+0.25")
Waist: 29" (+0.5")

[5six]

Workout 5 - August 14, 2007



Dumbell Military Presses

50 lbs x 5
55 lbs x 5
55 lbs x 5
Note: I was sorta upset with the weak numbers with these. I was expecting to get up to 65 lbs. Immediately my mind wandered and lost my mental game. But I pulled down my hat, turned up the music, gathered my thoughts and focused then nailed out the remainder two sets.

Arnold Presses

30 lbs x 8
35 lbs x 7
40 lbs x 6

Hammer Strength Isolateral Presses

90 lbs x 8
110 lbs x 8
130 lbs x 6

Side Lateral Raises

20 lbs x 8
25 lbs x 6
25 lbs x 5

Super Set #1

Dips

BW + 45 lbs x 6
BW + 55 lbs x 6
BW + 60 lbs x 6
Note: New PR~

Cross Body Hammer Curls

25 lbs x 8
25 lbs x 8
25 lbs x 8

Super Set #2

Skull Crushers

75 lbs x 7
75 lbs x 6
75 lbs x 5

Close Grip Bench Press

75 lbs x 6
75 lbs x 6
75 lbs x 6

Dumbell Curls

25 lbs x 8
25 lbs x 8
25 lbs x 8

Super Set #3

Rope Pull Downs

80 lbs x 8
90 lbs x 6
80 lbs x 6

Rope Curls

50 lbs x 8
60 lbs x 8
50 lbs x 8

Super Set #4

Overhead Dumbell Extension

55 lbs x 8
55 lbs x 6
55 lbs x 5

Hammer Strength Machine Preacher Curls

50 lbs x 8
50 lbs x 7
50 lbs x 6

Energy and Focus:
The very first set was complete shit, but like I said, I gathered my thoughts and collected myself. Overall I was very impressed with the outcome.

Stamina and Endurance:
I honestly could have kept on going after I was done arms. However, I was running over my time and decided to call it. I am also happy with the endurance I had to do 4 super sets on arms. (I blame Dan and Damian for getting me addicted to training like that)

Pumps and Vascularity: Freaky

Amount of Sweating: Average

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: 8 hours

Ramblings and Thoughts:
Nothing really worth mentioning.

Time of Workout: 11:20 - 12:30 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey

1 Hour Prior to Workout
1 turkey sandwich on whole wheat

PWO Shake
2 scoops of whey
3/4 cup of oat

Tune of the Day

I am not sure if this is the actual music video. But it is a pretty tight song

Junior Boys - In The Morning

[5six]

August 14, 2007 - Musings



It was the typical diet today. Had about 4.5 L of water. The knee pain seems to be gettin' better -- again, yet it seems to be a cycle of it getting better then hurting again. I have an odd pain in my right brachioradialis, it isn't DOMS. It will prolly pass by morning., at least I hope. I will be going for my old 5RM on deads on Thursday So I am somewhat nervous 'bout that. Also I am sorta nervous and confused about something else, hope it doesn't throw off my game.

[cboesger]

Pumps and Vascularity: Freaky

Solid


Great workout Kurt!

[5six]

Solid


Great workout Kurt!

Thanks, Chris!

[5six]

August 15, 2007 - Musings


Update

Next week I will be changing my workout schedule to something like this. It will accommodate my schedule in university (which doesn't start till Sept 5th) perfectly.

Sunday: Delts/Calves
Monday: Back/Traps
Tuesday: Off
Wednesday: Chest/Bis/Tris
Thursday: Quads/Calves
Friday: Off
Saturday: Chest/Bis/Tris

[5six]

August 15, 2007 - Musings



Normal day again as far as diet and water intake. The knee pain was slightly better, I iced my knee today and wore the brace around for awhile, so hopefully tomorrow I can notice a result, even if it is small. The pain in my right arm is still apparent. Tomorrow is the big day for me on deads, I been waiting for this day for awhile now. And I am hoping the pain doesn't cause me trouble on deads tomorrow

[5six]

Workout 6 - August 16, 2007



Deadlifts

221 lbs x 5
265 lbs x 5
353 lbs x 4
375 lbs x 0
Note: On my first attempt at 353 lbs I couldn't even pull it up. I dropped the F bomb (it was rather loud actually, I am sure I got some stares) and went back to it and did 4 reps. Overall, quite happy.

Pull Ups

BW x 5

Chin Ups

BW x 8
BW x 4

Barbell Rows

135 lbs x 6
145 lbs x 5
145 lbs x 3

Hammer Strength T-Bar Rows

90 lbs x 10
110 lbs x 8
140 lbs x 8


Dumbell Shrugs -- Running The Rack

Two Sets

80 lbs x failure
70 lbs x failure
60 lbs x failure
50 lbs x failure
40 lbs x failure
30 lbs x failure
20 lbs x failure
30 lbs x failure
40 lbs x failure
50 lbs x failure
60 lbs x failure
70 lbs x failure
80 lbs x failure

Farmers Walks

One 45 lb plate per hand x failure
One 45 lb plate per hand x failure

Energy and Focus:
The energy was endless, and the focus was with me the entire time.

Stamina and Endurance:
I was pretty exhausted after the 353 lbss on deads. I tried to pull 265 after a good rest break and couldn't even do that. But overall, I am very happy!

Pumps and Vascularity: I think this is the first time I ever had a pump in my back after deads. I even got a pump in my bis!

Amount of Sweating: Oddly it was average

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: 8 hours

Ramblings and Thoughts:
Sorry I am so curt with the short descriptions. I am really tired right now after the workout. I wanted to get everything down before I forgot

Time of Workout: 11:30 am - 1:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey

1 Hour Prior to Workout
1 turkey sandwich on whole wheat

PWO Shake
2 scoops of whey
2 slices of whole wheat bread (I ran out of oats )

[5six]

August 16, 2007 - Musings



Sorry, I have to make this brief. I am freakin' tired and can hardly keep my eyes open right now.

- Diet was on check
- Water intake was perfect
- The workout really wore me out today. Why? I don't know. I am guessing I used must of my glycogen stores for the day, since I was literally shaking by the time I got home.
- The pain in my right knee is disappeared this afternoon (YAY!), but it showed up in my left knee ( )
- No more workouts till Monday
- I will take a lot of pictures while at the CBBF Nationals
- I prolly won't be back till Sunday evening. However, I might post tomorrow morning (Sorry CL reps and such. Hope you don't mind)

[5six]

August 17, 18 and 19th 2007 - Musings



The diet actually wasn't that bad. Water intake was pretty good also. But I am sure I lost some strength and weight from this past week. Overall, it was a really great experience. I meet a lot of new people and am very thankful for the opportunity.

[5six]

Workout 7 - August 20, 2007



Squats

135 lbs x 20
135 lbs x 20
135 lbs x 20

Front Squats

135 lbs x 5
155 lbs x 5
165 lbs x 5

Leg Press

540 lbs x 8
630 lbs x 5
450 lbs x 8

Leg Extensions

Triple Drop Set 120 lbs x 8 90 lbs x 8 60 lbs x 8
Triple Drop Set 120 lbs x 8 90 lbs x failure 60 lbs x failure
Quadruple Drop Set 120 lbs x 8 90 lbs x failure 60 lbs x failure 45 lbs x failure


Seated Calf Raises

45 lbs x failure
45 lbs x failure
45 lbs x failure

Giant Super Set

Standing Calf Raises

Triple Drop Set 360 lbs x failure 260 lbs x failure 160 lbs x failure
Triple Drop Set 360 lbs x failure 260 lbs x failure 160 lbs x failure
Triple Drop Set 300 lbs x failure 200 lbs x failure 100 lbs x failure
Triple Drop Set 300 lbs x failure 200 lbs x failure 100 lbs x failure

Reverse Calf Raises

BW x failure
BW x failure
BW x failure
BW x failure

Single Leg Dumbell Calf Raises

20 lbs x failure
20 lbs x failure
20 lbs x failure
20 lbs x failure

Energy and Focus:
For having a horrible diet and the such this past weekend I am very content with the energy and focus. It lasted pretty much through the entire workout and started to wain towards the end of calves.

Stamina and Endurance:
I have enough energy to make it through 20 rep squats. Need I say more?

Pumps and Vascularity: Freaky

Amount of Sweating: A lot

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: I really can't comment on this. Last night was a giant blur when I got into town

Ramblings and Thoughts:
Nothing really worth mentioning.

Time of Workout: 1:10 - 2:30 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Prior to Workout
1 bowl of oatmeal
1 kiwi
1 scoop of whey

1 Hour Prior to Workout
1 turkey sandwich on whole wheat

PWO Shake
2 scoops of whey
3/4 cup of oat