I see some serratus!!!
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5-6 Conquers on White Flood v2
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Workout 12 - August 26, 2007
Dips
BW + 45 lbs x 6
BW + 55 lbs x 6
BW + 65 lbs x 6
Note: New PR
Flat Bench Press
135 lbs x 5
155 lbs x 5
160 lbs x 5
Pull Overs
50 lbs x 7
55 lbs x 6
65 lbs x 6
Note: New PR~
Chest Level Cable Flies
45 lbs x 8
45 lbs x 7
45 lbs x 6
Super Setted With
Low Cable Flies
30 lbs x 6
30 lbs x 6
30 lbs x 6
Super Set #1
E-Z Bar Skull Crushers
60 lbs x 8
70 lbs x 8
90 lbs x 3
Barbell Curls
60 lbs x 8
40 lbs x 10 (Wide Grip) 40 lbs x 6 (Close Grip)
40 lbs x 10 (Wide Grip) 40 lbs x 6 (Mid Grip) 40 lbs x 10 (Wide Grip) 40 lbs x 10 (Narrow Grip)
Super Set #2
Over Head Extensions
50 lbs x 8
Drop Set 60 lbs x 6 35 lbs x 5
Drop Set 70 lbs x 5 35 lbs x failure
Running The Rack 75 lbs x 3 50 lbs x failure 35 lbs x failure
Note: New PR
Dumbell Curls
25 lbs x 8
Drop Set 25 lb x 8 20 lbs x failure
Running The Rack 25 lbs x failure 20 lbs x failure 15 lbs x failure 10 lbs x failure
Super Set #3
Wide Grip Push Downs
105 lbs x 8
105 lbs x 8
105 lbs x 8
High Pulley Cable Curls
25 lbs x 12
30 lbs x 10
45 lbs x 7
Note: New PR
Energy and Focus:
Even I was in a tired state at the start of the workout, the focus and energy was top notch.
Stamina and Endurance:
t3h w00t!
Pumps and Vascularity: The chest pump was sick, and the vascularity was intense during arms. I even some crazy ass arteries running off my subclavian!
Amount of Sweating: High
Rating of Workout: 9.5/10
Amount of Sleep Night Prior to Workout: ~6.0 hours + 1 hour nap
Ramblings and Thoughts:
Long ass workout
Time of Workout: 5:00 - 6:50 pm
Water Consumed During the Workout: ~4.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Plate of pasta
Chicken breast
PWO Shake
2 scoops of whey
3/4 cup of oats
1 scoop of Xtend
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Workout 13 - August 27, 2007
Deadlifts
221 lbs x 5
265 lbs x 5
375 lbs x 1
Pull Ups
BW x 5
BW x 5
Barbell Rows
70 lbs x 8
70 lbs x 7
70 lbs x 6
Hammer Strength Isolateral Seated Rows
45 lbs x 12
45 lbs x 12
45 lbs x 10
Reverse Push Ups
BW x failure
BW x failure
Energy and Focus:
The focus and energy was great at the start, but then quickly disappeared just before the last set of deads
Stamina and Endurance:
Not to bad. I guess my body needed a break from the last two workouts
Pumps and Vascularity: Not to shabby of back pump
Amount of Sweating: High
Rating of Workout: 7.5/10
Amount of Sleep Night Prior to Workout: ~5.0 hours
Ramblings and Thoughts:
I got a damn pain in my bicep. I am going to have to rest and ice this sucker
Time of Workout: 1:00 - 1:40 pm
Water Consumed During the Workout: ~2.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Bowl of oatmeal
1 scoop of whey
1 kiwi
1 cup milk
1 cup OJ
PWO Shake
2 scoops of whey
3/4 cup of oats
1 scoop of Xtend
Comment
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August 26th - 28th of 2007 - Musings and Updates
Just going to go through this quickly
- Diet and water intake: check
- Pain in my right bicep almost feels like a severer DOMS - weird. Nothing in my left bicep
- The whole sleeping issue on WF is starting to act up again, and it's getting worse. My sleep patterns are pretty whack right now.
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Workout 14 - August 29, 2007
Isolateral Hammer Stength Shoulder Press
90 lbs x 10
110 lbs x 10
130 lbs x 8
160 lbs x 5
Note: New PR
Arnold Presses
35 lbs x 5
40 lbs x 5
45 lbs x 5
Note: New PR
Cable Upright Rows
80 lbs x 10
100 lbs x 10
110 lbs x 8
Note: I think these are the solution to my upright row problem!
Cable Lateral Raises
20 lbs x 15
20 lbs x 12
Note: New PR~
Leg Press Calf Raises
180 lbs x failure
180 lbs x failure
180 lbs x failure
Standing Machine Calf Raises
180 lbs x failure
180 lbs x failure
180 lbs x failure
Energy and Focus:
Even I was in a tired state at the start of the workout, the focus and energy was pretty good.
Stamina and Endurance:
My calves were really weak today, and I don't have an idea why. On the other hand, my delts were great.
Pumps and Vascularity: Sick pump in both my delts and chest
Amount of Sweating: Hardly broke a sweat
Rating of Workout: 7.5/10
Amount of Sleep Night Prior to Workout: ~9.0 hours
Ramblings and Thoughts:
Long ass workout
Time of Workout: 2:00 - 2:40 pm
Water Consumed During the Workout: ~3.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Plate of pasta
Chicken breast
PWO Shake
2 scoops of whey
3/4 cup of oats
Last edited by 5six; 08-29-2007, 05:38 PM.
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Workout 15 - September 1st, 2007
Incline Bench Press
135 lbs x 5
155 lbs x 5
160 lbs x 3
Flat Dumbell Press
50 lbs x 5
55 lbs x 5
60 lbs x5
Decline Pull Overs
40 lbs x 6
Pull Overs
50 lbs x 5
50 lbs x 5
Pec Deck
Drop Set 135 lbs x 8 90 lbs x failure
Drop Set 135 lbs x 7 90 lbs x failure
Drop Set 135 lbs x 7 90 lbs x failure
Super Set #1
Dips
BW + 45 lbs x 4
BW x failure
BW x failure
Hammer Curls
25 lbs x 12
25 lbs x 10
25 lbs x 10
Super Set #2
Skull Crushers
75 lbs x 10
75 lbs x 8
75 lbs x 7
Drag Curls
55 lbs x 8
45 lbs x 7
45 lbs x 7
Super Set #3
High Pulley Cable Curls (1.5 Rep Scheme)
30 lbs x 8
30 lbs x 8
30 lbs x 8
One Arm Pull Downs
30 lbs x 10
30 lbs x 8
30 lbs x 7
Super Set #4
Wide Grip Push Downs
105 lbs x failure
105 lbs x failure
Cable Curls
45 lbs x failure
45 lbs x failure
Energy and Focus:
Even though I was tired as hell, and didn't feel like working out, the energy and focus was good.
Stamina and Endurance:
Solid throught
Pumps and Vascularity: Again, a sick chest pump paired with an amazing arm pump. I couldn't ask for more
Amount of Sweating: Normal
Rating of Workout: 8.0/10
Amount of Sleep Night Prior to Workout: ~9.0 hours
Ramblings and Thoughts:
Nothing
Time of Workout: 6:15 - 7:30 pm
Water Consumed During the Workout: ~3.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Plate of pasta
Chicken breast
PWO Shake
2 scoops of whey
3/4 cup of oats
1 scoop of Xtend
Tune of the Day
I heard this on XM 47 (I love than freakin channel), and fell in love with it right away.
The White Stripes - A Martyr For My Love For You
[youtube]YB0LQwasDsw[/youtube]
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September 1st and September 2nd Musing, 2007
Update
Kurt vs White Flood In The Battle for Sleep
White Flood - I lost count (~5 nights)
Kurt - 0
I really don't know is going on. The days I don't take WF I can sleep perfectly, and the days I do take it my sleep is all messed up (no matter what time I take it). I also tried everything, and nothing seems to work. This is occuring too many times to say it is something else. I have to figure this out before school starts. . .
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Workout 16 - September 2nd, 2007
Squats
175 lbs x 5
225 lbs x 5
275 lbs x 3
135 lbs x 10
Leg Press
360 lbs x 10
450 lbs x 10
540 lbs x 10
630 lbs x 8
Wide Stance Front Squats
90 lbs x 8
90 lbs x 7
90 lbs x 5
90 lbs x 4
One Leg Leg Extensions
30 lbs x 10
30 lbs x 8
30 lbs x 6
Standing Calf Raises
Drop Set 300 lbs x 10 160 lbs x 10
Triple Drop Set300 lbs x 10 160 lbs x 10 160 lbs partials to failure
Drop Set 280 lbs x 10 160 lbs x 10
Triple Drop Set280 lbslbs x 10 160 lbs x 10 160 lbs partials to failure
Drop Set 260 lbs x 10 160 lbs x 10
Triple Drop Set260 lbs x 10 160 lbs x 10 160 lbs partials to failure
Triple Drop Set 300 lbs x 10 200 lbs x 10 100 lbs x 10
Triple Drop Set300 lbs x 10 200 lbs x 10 100 lbs partials to failure
Seated Calf Raises
45 lbs x failure
45 lbs x failure
Energy and Focus:
It was pure shit. I had a horrible sleep last night, and needed to hit the gym early. So this was the outcome
Stamina and Endurance:
Squats were weak as hell, except leg presses were not to shabby. Surprised my calves didn't give out a lot sooner.
Pumps and Vascularity: Decent quad pump, and good calf pump
Amount of Sweating: High
Rating of Workout: 7.0/10
Amount of Sleep Night Prior to Workout: ~5.0 hours
Ramblings and Thoughts:
on squats
Time of Workout: 12:00 - 1:10 pm
Water Consumed During the Workout: ~3.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Bowl of steel cut oats with fruits
1 nectarine
1 scoop of whey
1 cup of milk
PWO Shake
2 scoops of whey
3/4 cup of oats
Last edited by 5six; 09-02-2007, 02:34 PM.
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Workout 17 - September 3rd, 2007
Standing Military Presses
95 lbs x 5
115 lbs x 5
115 lbs x 5
Wide Grip Cable Upright Rows
90 lbs x 10
105 lbs x 10
135 lbs x 8
Incline Side Laterals
15 lbs x 6
15 lbs x 6
10 lbs x 10
Cable Side Laterals
10 lbs x 25
10 lbs x 20
Isolateral Hammer Strength Military Presses
45 lbs x 100
Barbell Shrugs
135 lbs x 10
185 lbs x 8
Drop Set 185 lbs x 7 135 lbs x 7
Note: New PR~
Dumbell Shrugs
50 lbs x 10
55 lbs x 10
65 lbs x 8
Incline Dumbell Shrugs
40 lbs x 10
40 lbs x 10
Reverse Cable Shrugs
135 lbs x 10
135 lbs x 10
Energy and Focus:
I decided I need to pick up new headphones for my iPod. The gym music drowns out my music, and it draws away from my focus. However, with that said, the overall focus was great.
Stamina and Endurance:
I felt I could have went longer
Pumps and Vascularity: My side delts were fried by the time I was done with 'em, but the pump was great. So was the traps
Amount of Sweating: Decent. Except my man scent was pretty damn strong for some reasonMaybe cause I wasn't wearing my normal UA shorts
Rating of Workout: 8.0/10
Amount of Sleep Night Prior to Workout: ~8.0 hours
Ramblings and Thoughts:
A lot to talk about:
- Standing military presses were weak today, and I was going for a PR on 'em. I have a feeling I upped the weight too soon. I warmed up with nothing on the bar and then went to 25 per side. Oh well, maybe next week.
- If I do cable upright rows I don't get a pain in my forearm, however, if I do 'em with a dumbell I do. So I found my solution to the problem
- How the 100 reps on presses worked was a rest-pause principle. It's a nice little way to finish off a workout
- Yeah, the PR on the shrugs is weak, but for some reason I could never go that "heavy" before.
- Had an epiphany on traps. Drop the weight and really squeeze it, and hell, it worked out quite well.
- Also tried one scoop of WF + carbs as PT suggested. It seemed to make a world of a difference. I didn't crash partially way through the workout, my energy was great, focus was up there. This could all be coincidence, but I hope not.
Time of Workout: 11:00 am - 12:00 pm
Water Consumed During the Workout: ~3.0 L
Pre-Workout Meal:
2 Hours Prior to Workout
Bowl of steel cut oats with fruits
1 nectarine
1 scoop of whey
1 cup of milk
1 cup of OJ
Half-Hour Prior to Workout
1 slice of whole wheat bread
PWO Shake
2 scoops of whey
3/4 cup of oats
Last edited by 5six; 09-03-2007, 01:38 PM.
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