5-6 Conquers on White Flood v2

[5six]

October 14th, 2007

Cardio

Type: HIIT on Bike
Length: ~15
Distance Covered: ~5.0
Resistance setting: 4.0
Grade Setting: n/a
Calories Burned: ~150
Time: 7:45 pm - 8:00 pm

[5six]

October 15th, 2007

Cardio

Type: Treadmill Walking
Length: 37 minutes
Distance Covered: ~2.0
Resistance setting: 3.0 - 3.5
Grade Setting: 10.0 - 11.0
Calories Burned: ~375
Time: 9:15 am - 10:00 am

[5six]

October 16th, 2007

Cardio

Type: HIIT
Length: 25 minutes
Distance Covered: ~8.0
Resistance setting: 2.0
Grade Setting: n/a
Calories Burned: ~200 (Not accurate)
Heart Rate Range: 155 - 165
Percent Max Heart Rate : ~82%
Time: 5:40 am - 6:05 am

Delts are this afternoon. I'm thinking of skipping one of my classes, so I can come home early and hit the gym early. Thus, leaving more time for homework.

[5six]

Workout 39 - Oct 16th, 2007



Arnold Presses

40 lbs x 8
50 lbs x 8
Drop Set 60 lbs x 3 (WTF) 30 lbs x failure

Cable Upright Rows

105 lbs x 10
120 lbs x 8
135 lbs x 8

Lateral Flies

25 lbs x 8
25 lbs x 8
25 lbs x 7
Note: New PR~

Reverse Pec Dec

90 lbs x 8
105 lbs x 8
Drop Set 120 lbs x 7 90 lbs x 5

Arm Super Set #1

Dips

BW + 45 lbs x 8
BW + 80 lbs x 6
BW + 90 lbs x 4
Note: New PR~

EZ-Bar Bicep Curls

80 lbs x 8
80 lbs x 7
80 lbs x 7
Note: New PR~

Arm Super Set #2

One Arm Overhead Dumbell Extensions

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

Dumbell Curls

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

Arm Super Set #3

V-Bar Pushdowns

105 lbs x 8
120 lbs x 8
Drop Set 135 lbs x 7 90 lbs x failure

High Pulley Cable Curls - With 5 Sec Static Hold

30 lbs x 10
30 lbs x 10
30 lbs x 8

Arm Super Set 4

Tricep Push-Ups

BW x failure
BW x failure

Cable Curls - Across Body

15 lbs x 12
15 lbs x 12

Stamina and Endurance:
It started off weak on delts, but it seem to come altogether later

Pumps and Vascularity:
Felt like my triceps were about to tear my skin. Delt pump was pretty sick also. I looked pretty thick in my shirt

Amount of Sweating:
Oddly minimal

Rating of Workout: 7.5/10 (Yes, I know I'm hard on myself)

Amount of Sleep Night Prior to Workout: ~5.0 hours

Ramblings and Thoughts:

- Flexor and Extensor carpi ularnis were bothering me in both arms. Back day will be interesting tomorrow with that pain

Time of Workout: 12:50 pm - 2:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

Turkey sandwich on whole wheat

Half-Hour Before

2 scoops of whey
1 kiwi

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

Workout 40 - Oct 19th, 2007



Flat Barbell Bench Press

135 lbs x 6
155 lbs x 4
175 lbs x 4
195 lbs x 3
Note: New PR~

I also went for 205 lbs x 1, but wasn't good enough for my liking

Dips

BW + 45 lbs x 6
BW + 70 lbs x 5
BW + 100 lbs x 4
Note: New PR~

Incline Dumbell Presses

60 lbs x 6
60 lbs x 5
50 lbs x 5

Pull Overs

50 lbs x 6
60 lbs x 6
70 lbs x 6

Arm Super Set #1

Close Grip Bench Press

135 lbs x 5
115 lbs x 5
95 lbs x 5

EZ-Bar Bicep Curls

80 lbs x 8
80 lbs x 6
80 lbs x 7

Arm Super Set #2

Dumbell Extensions

50 lbs x 10
60 lbs x 8
70 lbs x 6

Dumbell Curls

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

Arm Super Set #3

Skull Crushers

80 lbs x 7
80 lbs x 6
80 lbs x 5

Hammer Strength Preacher Curls

60 lbs x 8
75 lbs x 6
60 lbs x 6

Arm Super Set 4

Tricep Push-Ups

BW x failure
BW x failure

Barbell Wrist Curls

45 lbs x failure
45 lbs x failure

Reverse Barbell Wrist Curls

45 lbs x failure
45 lbs x failure

Stamina and Endurance:
I had constant energy throughout the entire workout. However, near the end I started to get mentally fatigued

Pumps and Vascularity:
Triceps pumps, ftw

Amount of Sweating:
Average

Rating of Workout: 8.5/10

Amount of Sleep Night Prior to Workout: ~6.0 hours (I blame FFXII)

Ramblings and Thoughts:

- Flexor and Extensor carpi ularnis were bothering me again in my left arm

- Really happy about the dips. There is something oddly satisfying having two 45's and a 10 strapped to you. Except when you almost can yourself, that soon changes.

Time of Workout: 12:30 pm - 2:00

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

Three slices of whole wheat bread
1 scoop of whey

Half-Hour Before

1 scoops of whey
2 kiwis

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

Oct 19th, 2007



Pictures

These were taken immedaitely after my workout, and so there is a pump. Thoughts and comments are appreciated. Also, the posing on the side chest is pretty weak, I should have brought my shoulder back more. Oh well

Front Double Bi





Side Chest

[5six]

Workout 41 - Oct 19th, 2007



Squats

175 lbs x 10
225 lbs x 10
225 lbs x 10
275 lbs x 8

Super Setted With:

Leg Extensions

135 lbs x 8
135 lbs x 8
135 lbs x 7
135 lbs x 6

Leg Press

360 lbs x 10
450 lbs x 10
540 lbs x 10
630 lbs x 10

Leg Adductions

90 lbs x 10
120 lbs x 8

Super Setted With:

Leg Abductions

90 lbs x 10
120 lbs x 8

Dumbell Lunges

30 lbs x 10
35 lbs x 10

Stiff Legged Deadlift

135 lbs x 10
175 lbs x 8
225 lbs x 4
Note: New PR~

Laying Leg Curls

90 lbs x 10
105 lbs x 8
Drop Set 105 lbs x 7 60 lbs x 5

Hamstring Leg Presses

450 lbs x 10
540 lbs x 10
630 lbs x 8

Stamina and Endurance:
For the second workout in the day, I'm very impressed. Though I'm exhausted now

Pumps and Vascularity:
Not the best pump, but nothing to complain about

Amount of Sweating:
Average

Rating of Workout: 8.0/10

Amount of Sleep Night Prior to Workout: ~6.0 hours + 1 hour nap

Ramblings and Thoughts:

- Hope my forearms get better by back day.

- Could have prolly got another one on SLDL, but I the grip was gone from this mornigns workout

Time of Workout: 8:30 pm - 9:30 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

2 Hours Before

Three slices of whole wheat bread
1 scoop of whey

Half-Hour Before

1 scoops of whey
2 kiwis

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

October 20th, 2007

Cardio

Type: Treadmill
Length: ~35 min
Distance Covered: ~2.0
Resistance setting: 3.0
Grade Setting: 10.0 - 11.5
Calories Burned: ~300
Time: 8:05 - 8:30 am

Various Ab Work - With Gertrude's Influence

[5six]

October 21th, 2007

Cardio


This was pretty much a giant ass super set of cardio and polymetrics. Between each "set" there was 20 jumping jacks done.

All of this was done an empty stomach also. Just had two scoops of Xtend before hand.

Type: Treadmill
Length: ~15 min
Distance Covered: ~1.0
Resistance setting: 5.0
Grade Setting: 11.0
Calories Burned: Unsure

• 15 Up and Overs - 9" Box
• 75 m sprint
• 75 m sprint
• 75 m sprint
• 15 squat jumps
• 75 m sprint
• 25 set-ups (legs perpendicular to the floor)
• 75 m sprint
• 25 set-ups (legs perpendicular to the floor)
• 75 m sprint
• 25 set-ups (legs perpendicular to the floor)

Type: Treadmill
Length: ~15 min
Distance Covered: ~1.0
Resistance setting: 7.0
Grade Setting: 6.0
Calories Burned: Unsure

Time of entire session: 9:20 am - 10:00 am


I owe liGymRatt a thanks for the program. He is the one I stole it from. I was going to do what he orginally had, but my body was telling me to push myself harder.

If any one wants to see the orgininal program you can see it here

Edit: Forgot to put in the time.

[5six]

Workout 42 - Oct 22nd, 2007



Seated Military Presses

95 lbs x 8
115 lbs x 8
130 lbs x 6

Upright Cable Rows

90 lbs x 10
105 lbs x 10
120 lbs x 8

Super Setted With:

Dumbell Lateral Raises

20 lbs x 6
20 lbs x 6
20 lbs x 6

Incline Laying Side Lateral Raises

10 lbs x 8
10 lbs x 8
10 lbs x 7

Super Setted With:

Seated Face Pulls

100 lbs x 10
150 lbs x 8
200 lbs x 5
Note: New PR~

Super Setted With:

Reverse Pec Dec

90 lbs x 8
90 lbs x 7
90 lbs x 5

DC Calf Training on Standing Calf Machine

How this works is you do 12 reps. With a 5 second negative and you hold the bottom of the exercise for 15 seconds. I thought I could do two sets, but holy mother of God, by the last few reps I was in so much pain and had an amazing calf pump.

240 lbs x 12


BW Reverse Calf Raises w/ 5 second negative

BW x failure
BW x failure

Super Setted With:

BW x failure
BW x failure

BW Reverse Calf Raises w/ 5 second negative

Cardio

Type: HIIT on Bike
Length: 15 min
Distance Covered: ~5.0
Resistance setting: 2.0
Grade Setting: n/a
Calories Burned: Unsure
Heart Rate: 157 - 164 BPM

Stamina and Endurance:
It was good. I had enough endurance to hit a new PR.

Pumps and Vascularity:
Looked pretty thick in my shirt. Wasn't the best pump though. Mind you, I hardly ever get a killer delt pump

Amount of Sweating:
Average

Rating of Workout: 6.0/10 - Hard on myself, I know.

Amount of Sleep Night Prior to Workout: ~5.0 hours off and one

Ramblings and Thoughts:

- Forearm pain is still there. I'm going to be icing it for most of the day, when I can. So tomorrow I won't be doing deads. Prolly focus on my lat width

- Shins are sore from the session yesterday. I really need to buy a good pair of running shoes for running, and a pair of flat soled shoes for the weights.

Time of Workout: 8:00 - 9:10 am

Water Consumed During the Workout: ~2.0 L

Pre-Workout Meal:

1 Hours Before

1 bowl of steel cut oats with mixed berries
1 cup of OJ
2 scoops of whey
1 apple


PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[jhicks3301]

Looking solid Kurt!

[5six]

October 23rd, 2007

Cardio


Again, a giant super set of cardio and polymetrics. Between each "set" there was 20 jumping jacks done.

Done on an empty stomach, with two scoops of Xtend (I need a new BCAA complex).

I sorta got screwed over this morning. I called the univeresity gym last night, they said they were open at 5:30 am. Which would have worked out perfectly. But I got there and they were closed And had to switch around the routine a bit

So my choice of my own demise? The U of S Bowl and my normal Gym

U of S Bowl:

• 15 Up and Overs - ~10" Height
• 75 m sprint
• 15 Up and Overs - ~10" Height
• 75 m sprint
• 15 Up and Overs - ~10" Height
• 75 m sprint
• 15 squat jumps
• 75 m sprint
• 15 squat jumps
• 75 m sprint
• 15 squat jumps
• 75 m sprint
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 25 sit-ups (legs perpendicular to the ground)
• 75 m sprint
• 30 laying leg curls (legs perpendicular to the ground)
• 75 m sprint
• 30 laying leg curls (legs perpendicular to the ground)
• 75 m sprint
• 30 laying leg curls (legs perpendicular to the ground)

3 - 4 minute drive to my gym:

Type: Treadmill
Length: ~30 min
Distance Covered: ~2.0
Resistance setting: 7.0 - 11.0
Grade Setting: 3.5 - 5.0
Calories Burned: Unsure

Time of entire session: 5:45 am - 6:45 am


Again I owe liGymRatt a thanks for the program.

Original program you can see it here

[5six]

Workout 43 - Oct 23rd, 2007



T-Bar Rows

90 lbs x 6
135 lbs x 6
150 lbs x 5
Note: New PR~

One Arm Dumbell Rows

80 lbs x 6
90 lbs x 5
110 lbs x 5
Note: New PR~

Super Setted With:

Pull Overs

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

Wide Grip Lat Pulldowns

150 lbs x 6
165 lbs x 5
Drop Set 165 lbs x 5 90 lbs x failure

Close Grip Rows

135 lbs x 6
135 lbs x 5
Drop Set 135 lbs x 5 90 lbs x failure

Dumbell Shrugs

70 lbs x 8
80 lbs x 7
90 lbs x 7

Barbell Shrugs

135 lbs x 6
135 lbs x 6
135 lbs x 5

Super Setted With:

Reverse Barbell Shrugs

135 lbs x 4
135 lbs x 4
135 lbs x 3

Dumbell Shrugs - Running the Rack

80 lbs to 20 lbs going down in 5 lb increments. Each mini-set was to failure.

Hammer Curls

20 lbs x 8
25 lbs x 8
30 lbs x 7

Barbell Wrist Curls

45 lbs x failure
65 lbs x failure

Super Setted With:


Reverse Barbell Wrist Curls

45 lbs x failure
65 lbs x failure

Stamina and Endurance:
Besides my forearm pain. The stamina and endurance was never ending!

Pumps and Vascularity:
Lat pump = sick
Trap pump after running the rack = more sick

Amount of Sweating:
High

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~6.5 h

Ramblings and Thoughts:

- The forearm pain was damn intense during the lat pull downs. So I had to drop the weight a bit, and also on close grip rows

- I'm wondering if this pain is CTS

- Thinking of taking about four days off from the gym. I've been pushing myself pretty hard, and my body might need a break. Though, tomorrow, I'll just do a quick ab/calve workout.

Time of Workout: 1:50 - 3:00 pm

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

1 .5 Hour Before

3 slices of whole wheat bread
1 scoop of whey
1 kiwi

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup oats

[5six]

Workout 44 - Oct 26th, 2007



DC Calf Training on Standing Calf Machine

How this works is you do 12 reps. With a 5 second negative and you hold the bottom of the exercise for 15 seconds.

240 lbs x 12

Pain. Oh, so much pain.

BW Reverse Calf Raises w/ 5 second negative

BW x failure
BW x failure

DC Calf Training on Standing Calf Machine

160 lbs x 12

Cable Crunches With Cross Overs

120 lbs x 8
Drop Set 135 lbs x 8 90 lbs x failure
Drop Set 150 lbs x 6 135 lbs x failure 90 lbs x failure

Decline Weighted Crunches W/ Oblique Crunches

With 35 lb plate x failure
With 45 lb plate x failure
BW x failure

Hanging Leg Raises

Note: How I did these is I did a normal leg raise, but brought my legs all the way up so they my heels were pointed towards the ceiling. So they pretty much moved in a semi circle. Used one of those core stabilizing ball things to keep my back in place.

BW x 8
BW x 6
BW x 6


Cardio

Type: HIIT on Bike
Length: 20 min
Distance Covered: ~5.0
Resistance setting: 2.0 - 4.0
Grade Setting: n/a
Calories Burned: Unsure
Heart Rate: ~155 BPM

Stamina and Endurance:
Had enough to do a second set of DC calf training. Now that is saying something!

Pumps and Vascularity:
The calf pump was so painful.

Amount of Sweating:
Weights - Normal
Cardio - High

Rating of Workout: 7.5/10

Amount of Sleep Night Prior to Workout: ~6.5 h

Ramblings and Thoughts:

- This workout was pretty spontaneous. I was itching to go to the gym - bad. However, I didn't want to push myself too hard. So I decided to just do cardio, which then propergated into calve and abs.

- Don't think legs will be done this week. Right leg adductors still have a pain (Not good), and my right knee started to act up during cardio.

- Not the best pre-workout meal. But I wanted to prevent muscle catabolism, while working out, and still have be carb depleted so cardio would be effective.

- Birthday supper tonight with my parents - woot! Hoping they get me a couch set, or something for my empty ass condo.

- Friends and my birthday tomorrow, thus, we are having a party. Not going to drink, since I have to hit the gym on Sunday. It will be hard to turn down all the free booze

Time of Workout: 5:45 am - 6:45 am

Water Consumed During the Workout: ~2.0 L

Pre-Workout Meal:

Half Hour Before

2 scoops of whey
1 kiwi

PWO Shake

2 scoops whey
45 g dextrose

[5six]

Workout 45 - Oct 28th, 2007



Deadlifts

221 lbs x 6
265 lbs x 5
331 lbs x 6
353 lbs x 4

Pull-Ups

BW x 9

Towel Pull-Ups

BW x 7
BW x 4

Barbell Rows

135 lbs x 5
155 lbs x 5
175 lbs x 3

hammer Strength Isolateral Rows

90 lbs x 8
140 lbs x 8
180 lbs x 6

Super Setted With:

Hammer Strength Isolateral Pull Downs

90 lbs x 8
140 lbs x 8
140 lbs x 6

Revese Push-Ups

BW x failure
BW x failure

Standing Machine Calf Raises w/ 5 Second Negative

Drop Set 210 lbs x 8 135 lbs x failure
Drop Set 225 lbs x 6 135 lbs x failure
Drop Set 240 lbs x 6 135 lbs x failure
Drop Set 240 lbs x 6 135 lbs x failure 90 lbs x failure

Barbell Calf Raises

135 lbs x failure
135 lbs x failure

Reverse Barbell Calf Raises

135 lbs x failure
135 lbs x failure

Stamina and Endurance:
Solid all the way throughout the workout.

Pumps and Vascularity:
Amazing lat pump, along with damn sick calf pump.

Amount of Sweating:
Minmial

Rating of Workout: 9.0/10

Amount of Sleep Night Prior to Workout: ~6.5 h

Ramblings and Thoughts:

- Really happy with my deadlift strength after not doing them for 3 weeks. I think taking a week off b/w deads is key for me.

- Was going to hit traps, but didn't have any straps (my forearms were shot), and I can hit traps on delt day any how.

- I know I didn't hit any new PRs. But damn, I felt great after the workout.


Time of Workout: 9:40 - 10:45 am

Water Consumed During the Workout: ~3.0 L

Pre-Workout Meal:

Two Hours Before:

2 scoops of whey
1 apple
1 bowl of oatmeal
1 cup OJ

Half-Hour Before:

2 slices of multi grain bread.

PWO Shake

2 scoops whey
45 g dextrose
2/3 cup of oats