5Six Becomes A Conquistador, Again, With Controlled PurpleE WrAAth Lemonade

[5six]

Workout 22 - April 29th of '08

Foreward: An emotional roller coaster of a workout


Squats - Below Parallel

135 lbs x 12
175 lbs x 12
175 lbs x 10


LSU's SLDL

135 lbs x 12
135 lbs x 11
115 lbs x 10

Laying Leg Curls

75 lbs x 10
60 lbs x 10
60 lbs 10

Squats - Box

135 lbs x 10
135 lbs x 10
135 lbs x 8


Leg Extensions

90 lbs x 12
105 lbs x 12
105 lbs x 11

Cardio



Resistance setting: 3.0 - 2.3
Grade Setting: 9.0 - 11.0
HR Range: 125 - 133
Theoretical Percent Max HRR: 65 - 76%

Pumps: Blah

Workout Rating: Blah

Ramblings and Thoughts:

- I wasn't there today for some reason. Maybe it's cause of my pathetically low numbers on squats, when I'm used to moving two times that.

- Soccer Moms pissed me off at the gym, and gave me a bit of extra energy to use during calves

- The whole mental aspect of cutting has set in a lot quicker than expected. Today I just felt like a flat, shapeless mass

Length of Workout: Weights: 40 min Cardio: 30 min

Total Water Intake: : 4.0 L

Pre-Workout Meal:

Two Hours Pre-Workout:

2 scoops of whey
2.66 cups of spinach
18 almonds
6 oz grape fruit

[5six]

Workout 23 - April 30th of '08

Foreward: Felt a lot better today that yesterday


BB Rows

133 lbs x 12
133 lbs x 12
133 lbs x 12

One Arm DB Rows

50 lbs x 12
50 lbs x 12
50 lbs x 11

DB Pullovers

50 lbs x 10
45 lbs x 10
40 lbs x 9

Wide Grip Pull Downs

120 lbs x 12
120 lbs x 11
105 lbs x 12

Reverse Smith Shrugs

135 lbs x 12
135 lbs x 12
135 lbs x 12

Super Setted With:

DB Shrugs

60 lbs x 12
60 lbs x 12
60 lbs x 11

Cardio

Duration: 30 minutes
Distance covered: 1.86 km
Speed: 3.5 - 4.0 km/h
Grade Setting: 9.0 - 11.0
HR Range: 125
Theoretical Percent Max HRR: 64%

Pumps: Trap pump was great. Middle lats were pretty pumped, but not so much in my outer

Workout Rating: Still have trouble rating these workouts.

Ramblings and Thoughts:

- As the forward said, I felt a lot better mentally today that compared to yesterday. However, the whole mental aspect of me being able to push more weight haunts me.

Length of Workout: Weights: 20 min Cardio: 30 min

Total Water Intake: : 2.0 L

Pre-Workout Meal:

Two Hours Pre-Workout:

2 scoops of whey
2.66 cups of spinach
18 almonds
6 oz grape fruit

[5six]

Workout 24 - May 2nd of '08

Foreward: Thanks to everyone's input, I said to myself, "I'm a lot stronger, and stop being a fawken pussy. You know you have it in you." (Serious)

And this was the result


EZ-Bar Curls

80 lbs x 12
85 lbs x 12
90 lbs x 11

Incline Curls

20 lbs x 12
25 lbs x 12
25 lbs x 11

High Pulley Cable Curls

50 lbs x 10
45 lbs x 10
40 lbs x 9

21's

50 lbs
50 lbs

Incline Skull Crushers

80 lbs x 12
90 lbs x 12
100 lbs x 12

Dips- Body Going With the Flare of the Bars

BW x 12
BW x 12
BW x 12

Cable Push Downs

60 lbs x 12
70 lbs x 12
90 lbs x 12
90 lbs x 11

10 Sets Forearms

Cardio

Duration: 30 minutes
Distance covered: 1.15 (Miles, I think
Speed: 2.5 (mph, I think)
Grade Setting: 9.0 - 11.0
HR Range: 125 - 133
Theoretical Percent Max HRR: 65 - 68%

Pumps: Sick all the way around

Workout Rating: Just slightly below epic

Ramblings and Thoughts:

- Again, thanks to everyone who pushed me

- I want 100 lbs 12RM on curls

Length of Workout: Weights: 40 min Cardio: 30 min

Total Water Intake: : 3.0 L

Pre-Workout Meal:

Two Hours Pre-Workout:

2 scoops of whey
2.66 cups of spinach
18 almonds
6 oz grape fruit

[5six]

Workout 25 - May 3rd of '08

Foreward: Good workout. Just wasn't focused as I should have been

BTN Presses

100 lbs x 12
100 lbs x 11
100 lbs x 11

WG Upright Rows

90 lbs x 10
90 lbs x 9
90 lbs x 7

Isolateral Cable Front Raises

15 lbs x 12
15 lbs x 10
15 lbs x 10

Super Set With:

Isolateral Cable Side Raises

15 lbs x 6
15 lbs x 5
15 lbs x 4

Reverse Pec Dec

90 lbs x 12
90 lbs x 11
90 lbs x 11


Cardio

Duration: 20 minutes
Distance covered: ~0.8 miles
Speed: 3.0 mph
Grade Setting: 10
HR Range: 125 - 136
Theoretical Percent Max HRR: 65 - 69%

Pumps: Delts were hurtin today

Workout Rating: 7.0/10 - Because of a lack of mental focus

Ramblings and Thoughts:

- Had to call cardio early due to a horrible calf DOMS.

Length of Workout: Weights: 20 min Cardio: 20 min

Total Water Intake: : 3.0 L

Pre-Workout Meal:

Two Hours Pre-Workout:

2 scoops of whey
2.66 cups of spinach
18 almonds
6 oz grape fruit

[5six]

Workout 26 - May 3rd of '08

Cardio - Round 2

Type: Outdoor biking
Duration: 20 minutes
Distance covered: ~1.75 miles
Speed: Various
Grade Setting: Various
HR Range: Usnure
Theoretical Percent Max HRR: Unsure

[5six]

Workout 27 - May 4th of '08

Cardio

Type: Treadmill
Duration: 30 minutes. 24.5 minutes walking on an incline, and remaining 4.5 minutes doing a 6 mph run
Distance covered: ~1.75 miles
Speed: 2.5 and 6.0 mph
Grade Setting: 11.0 on the incline walk. 0.0 on the run
HR Range: 125 - 150
Theoretical Percent Max HRR: 64 - 76%

Notes: Was wondering if I had it in me to do a decent run pace for 4.5 minutes. Guess I can do it I'll try for 5 or so minutes next week

[5six]

Workout 28 - May 4th of '08

More Cardio

Type: Treadmill
Duration: 20 min
Distance covered: ~1.75 miles
Speed:6.0 mph
Grade Setting: 0
HR Range: ~150 bpm
Theoretical Percent Max HRR: ~76%

Notes: Was bored today and decided to test my body, thus the 20 min run

[5six]

Workout 29 - May 5th of '08

Foreward: HOLY SHIAT! That was epic!

Incline Bench

135 lbs x 15
155 lbs x 12
135 lbs x 10

Flat DB Presses

55 lbs x 12
55 lbs x 11
50 lbs x 10

Dips

BW x 15
BW x 12
BW x 9

High Pulley Cable Flies

20 lbs x 12
25 lbs x 12
30 lbs x 12

Super Set With:

Low Pulley Cable Flies

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


Pec Deck

Drop Set 105 lbs x 12 90 lbs x failure
Drop Set 90 lbs x 12 60 lbs x failure

Pumps: Holy mother fawker. Best chest pump ever. It was my first time taking GG, so I'm thinking that's what helped with the pump.

Workout Rating: 9.0/10

Ramblings and Thoughts:

- Was going to do cardio afterwards, but my ankles were sore from running yesterday. I'm going to invest ina good pair of running shoes here within the next few weeks.

- Toying with the idea of doing fasted cardio (with BCAA help) at about 6:30 am , and then doing a workout in the early afternoon. Thoughts?

Length of Workout: 40 min

Total Water Intake: : 3.0 L

Pre-Workout Meal:

4.0 Hours Pre-Workout:

2 scoops of whey
2.66 cups of spinach
18 almonds
6 oz grape fruit

1.5 Hours Pre-Workout:

1 Chicken Breast
Bowl of spinach
18 almonds
6 oz grape fruit

[5six]

Workout 30 - May 7th of '08

Cardio

Duration: 20 minutes
Distance covered: ~1.8 miles
Speed: 6.1 mph
Grade Setting: 0.00
HR Range: ~145bpm
Theoretical Percent Max HRR: ~74%

Notes: Decided I should be somewhat productive today,and not be a lazy ass, thus the unexpected cardio.

Also looks like I won't be heading for July and August, this is still up in the air, however. On one hand, I want this to come all together. I would make mad cash, and I can pay off some of my student loans before I finish university. On the other hand though, I really would like to focus on my training for two months

And sorry, FF. I missed your post. I'm planning to cut to the end of June

[5six]

Workout 31 - May 8th of '08

Foreward: An interesting workout, from a mental aspect

Deadlifts

135 lbs x 12
225 lbs x 12
315 lbs x 1


T-Bar Rows

45 lbs x 12
90 lbs x 12
115 lbs x 10

Seated Rows

150 lbs x 12
150 lbs x 12
150 lbs x 11

Super Setted With:

Stiff Arm Pull Downs

45 lbs x 12
45 lbs x 12
45 lbs x 12

One Arm Dumbell Rows

70 lbs x 12
75 lbs x 12
75 lbs x 10


Cardio

Duration: 30 minutes 25 minutes LI, 5 min running
Distance covered: ~1.8 miles
Speed: 3.0 mph and 6.5 mph
Grade Setting: 12.0 on LI. 0.00 on running
HR Range: 115 - 120 and 130
Theoretical Percent Max HRR: ~59 - 61% and 67%



Pumps: Trap pump was amazing. The lat pump was a bit above average. Prolly due to me doing deadlifts and lots of compound exercises

Workout Rating: 8.5

Ramblings and Thoughts:

- I got a pain in my groin when doing deads. 225 felt light. 315 felt heavy though, and I had trouble getting it off the floor

- Was an interesting workout, because when I reached physical failure, a mental aspect of me kicked in pushed out a few other reps.

- Sorta down to the shitty deads, I'm hoping I'm not losing strength on this cut. It sure doesn't seem like it.

Length of Workout: Weights - 45 min Cardio - 30 min

Total Water Intake: : 3.0 L

Pre-Workout Meal:

2.0 Hours Pre-Workout:

2 scoops of whey
1 orange
1 bowl of spianch
18 almonds

[5six]

Workout 32 - May 9th of '08

Foreward: No more sandbagging for me!

EZ-Bar Bicep Curls

80 lbs x 12
90 lbs x 12
100 lbs x 8


Incline Curls

20 lbs x 12
25 lbs x 11
Drop Set 25 lbs x 10 20 lbs x failure

High Pulley Curls

30 lbs x 12
25 lbs x 12
20 lbs x 12

21's

70 lbs - WG
60 lbs - NG

Incline Skulls

80 lbs x 12
90 lbs x 12
Drop Set 95 lbs x 11 80 lbs x failure

RGBP

135 lbs x 12
155 lbs x 12
165 lbs x 10

Scott Extensions

50 lbs x 12
75 lbs x 12
100 lbs x 12

Dips

BW x failure
BW x failure



Cardio

Duration: 30 minutes 5 minutes running, 25 min LI
Distance covered: ~1.8 miles
Speed: 3.0 mph and 6.5 mph
Grade Setting: 12.0 on LI. 0.00 on running
HR Range: 115 - 120 and 130
Theoretical Percent Max HRR: ~59 - 61% and 67%


Pumps: Bloody sick. I felt a pulse in my biceps.

Workout Rating: 8.0

Ramblings and Thoughts:

- Starting to even get into the groove of this high rep shit.

- Hammie is acting up again. Could explain deads yesterday

- Starting to find cardio a bit hard on running. I'm going to back off of it for awhile and stick to LI and maybe HIIT

Length of Workout: Weights - 45 min Cardio - 30 min

Total Water Intake: : 3.0 L

Pre-Workout Meal:

4.0 Hours Pre-Workout:

2 scoops of whey
1 orange
1 bowl of spinach
18 almonds

2.0 Hours Pre-Workout

7 oz chicken breast
1 bowl of spinach
18 almonds