Springer 08

[jiritt0]

blueberry muscle milk - 1 scoop, some yogurt, and a ton of blueberries == yummmm


chest/arms onc ei get to school. going to try and work the chest good while blasting the triceps =)


DB one arm bench -- 10x35,45,55,60,55,55,45,35

super setted with pushups -- 10 each, all different foot heights (tried a couple against wall in handstand position, couldnt do it feet kept sliding down wall)

barbell close grip bench - 10x115,135,135,155,155,135,115
super set with DB flies

W bar curls - 10x35pd each side for 4 sets
DB tricep overhead ext - 10x55pd 4 set

DB around the worlds, med ball pushups, and wrist spins x2

[jiritt0]

rocked the legs today

did front squat s-- 10x95,115,135,155,155,155,135,95


did lunges with str bar on the back -- 10x55,75,95,95,75,55

super setted in some corner T bar squat things - 4x10x45pd plate on the resistence end (really helps build solid squat form - decent workout, better for form)

did some lateral step ups -- 3x10.. no weight, still intense
super setted in some callistethic box step things

than i did some leg curls + leg extension - 3x10x130 and super setted in callesthic box hops (hopped over a bench laying on the ground)

[jiritt0]

looking into buying some whey isolate to drink intra workout... i did that back in the day with substance WPI and had great results, but i just seen that substance is discontinued at bb.com ...

anyone know other good low carb pure whey isolate powders?

[jiritt0]

shoulders/back

feel good

did super sets of

str leg deads - 10x55,75,95,115,115,115,95,75
bent over rows - 10x55,75,95,115,95,95,75

DB military - 10x35,35,45,50,50,50
DB shrugs - 10x45,60,60,60,60

assisted pull ups, chin ups -- and unassisted dips -- 10 each, 80pd assistance for the first two

ended with side to front, front to side raises -- 2x15 with 10pd DBs

[farmerson12]

On nutraplanet, they have a 5lb of Dymatize Whey Isolate for 34.99. With low carbs and 79 servings, its a deal.

[jiritt0]

illl have to check it out.. its tough cos i gotta get just the right flavor so it mixes well with whatever else I drink during my workout..

usually purple wraath -- got tons of lemonade tubs
i have like 4-5 diff flavors of xtend too though
and 2-3 flavors of size-on ..

i duno, its a tricky issue.. substance wpi used to work great cos it matched xtend


anyway, today was an awesome lift. got the weeked to recover -- may go for some lil jog/walks i duno. will be out of town at my girlfriends parents and sisters -- its her nephews 5th birthday, and there is gonna be a camping party. ! haha should be fun.

next friday is my NSCA-CPT test, and i am geekin out over it. i do horribly on the practice tests, just cos half the questions include random numbers and you want to find the persons VO2 max or some random thing, and im horrible at memorizing equations =x gonna be a long weekend/week of studying coming up too

todays lift

wide ghrip bench - 10x135,185,185,185,185,185,135
leg curls -- 10x130,130,130,130,140,140,140

pushups - 10,10,10,10 -- first 2 sets on a med ball, last 2 sets on DBs
DB bicep curls - 10x35,35,35,35

cable tricep psudhwosn - 10x50,50,60,60
leg extensions - 10x130,130,130,140

DB flies - 10x35,35,35
DB around the worlds - 10x10,10,10
calf raises - 10x300,400,500

[jiritt0]

illl have to check it out.. its tough cos i gotta get just the right flavor so it mixes well with whatever else I drink during my workout..

usually purple wraath -- got tons of lemonade tubs
i have like 4-5 diff flavors of xtend too though
and 2-3 flavors of size-on ..

i duno, its a tricky issue.. substance wpi used to work great cos it matched xtend


anyway, today was an awesome lift. got the weeked to recover -- may go for some lil jog/walks i duno. will be out of town at my girlfriends parents and sisters -- its her nephews 5th birthday, and there is gonna be a camping party. ! haha should be fun.

next friday is my NSCA-CPT test, and i am geekin out over it. i do horribly on the practice tests, just cos half the questions include random numbers and you want to find the persons VO2 max or some random thing, and im horrible at memorizing equations =x gonna be a long weekend/week of studying coming up too

todays lift

wide ghrip bench - 10x135,185,185,185,185,185,135
leg curls -- 10x130,130,130,130,140,140,140

pushups - 10,10,10,10 -- first 2 sets on a med ball, last 2 sets on DBs
DB bicep curls - 10x35,35,35,35

cable tricep psudhwosn - 10x50,50,60,60
leg extensions - 10x130,130,130,140

DB flies - 10x35,35,35
DB around the worlds - 10x10,10,10
calf raises - 10x300,400,500

[jiritt0]

o man i feel like a bum. tons of food and beer over the weekend (my girlfriends family is a bad influence, they cook the best food and throw fun parties)..

also, i dont know what happened thursday from that lift, but my shoulder was killing me friday into saturday..felt like a rotator cuff tear in my weak arm. was ugly. but i feel good now. used some advil/alleve and drank 10 beers last night... lol

back to work tomorrow.. might not train as much this week -- let the shoulder heal some -- and focu smore time into last minute studying for my CPT test friday

[jiritt0]

murder deemm

wasnt gonna lift but i did.. i just cant let it go sometimes.

did legs, giving the shoulder area some more time to heal, even though its close to 100%.. i wanna be sure, tomorrow will be chest and arms

got an AB circuit later with my TA


i did somethinhg like this 15x135,10x185,235,275,8x275,x5x275, 10x225, 10x135

than i did seated calf raises --10s and hip adductors - 10s -- and back squats with 135 - 10s.. did this three times through -- calfs at 160/170/170 pd, hips at 110/120/120 pd and squats all at 135

than i did the same thing with hip abduction - same weights 3x10 through

than i did a wall squat for about 45seconds til i felt numb

than i finished with 3x10 leg curls + leg extensions at 110/120/120 each


love it

[jiritt0]

good upper body day. shoulder still a little weak/some kind of pain so i laid off it some


DB Decline bench - 10x35,45,65,65,65,65,65
DB hammer curls - 10x35,35,35,35,35,35,35
str bar incline press - 10x the bar, after every one of the above

str bar forearm curls -10x45,55,55,55,55
str bar bicep curls - 10x45,65,65,75,75

DB flies - 10x15,25,25, - two sets of one arm DB flies 10x25


also opened a new GG tub -- had been using a 1/2 empty one that was opened like a year ago ... the pumps were off the hook today. i even forgot to take any creatine preworkout (was kinda pissed)


ordered 4 gallons of egg whites this morning, as well as 4 bottles of orange triad and 8 small tubs of muscle milk (various flavours)

[jiritt0]

dominated.

did shouolders/back, even though ive been worrying about the little pain ihad in my left shoulder area... it went perfectly fine =)

did DB shoulder presses , seated - 10x35,45,60,60,60,60,60,35
and machine torso arm pulls -- kinda mimics a neutral grip chin up - 10x110,150,150,150,150,150,110

then i hit
DB shrugs - 10x35,60,60,60,60,60,35
lat pulldowns - 10x100,120,120,120,120,100

than i did
str bar cable reverse front raises - 10x40,50,50,50
str bar cable standing pullovers- 10x40,50,50,50
bent over DB side raises - 10x10,15,15,15

ended on
dips - 10x10x10 at bodytweight
and side raises - 10x10,15,15,15

[jiritt0]

sav me from myself

i forgot my food to campus today.. luckily i gave my TA a test, and was able to get a train home about an hour earlier. (just scarfed down my turkey, spinach, and flax bread sandwhich!)

freaking, everyday i take 1 red acid + 1 camphibolic, get the train home, and walk up the monster hill to my house.. by the time im at my door, i am covered in sweat like i just worked out. its intense, lol!!

anyways, todays workout was okay

i did

deadlifts - 10x135,185,185,185,185,135, plus 3 sets of DB deadlifts with 45pders (i like DB deads alot more, may switch entirely to them)
flat bar bench press - 10x135,185,185,205,205,205,205,185,185,135

standing calf raises - 10x450,450,450,500,500,500
high cable/high pulls - 10x20,30,40,50,50,50

upright rows - 3x10x50pd on a W Bar
push ups - 12, 12, 12

[jiritt0]

T-3 hours til I rock the NSCA-CPT test
no lift today

[jiritt0]

rocked it

now nsca-cpt certified

[icetrauma]

Congrat's bro! Strong work. it is time!!!!!!!!!!!!!!!!!!!!!!