Fall/Winter log

[HotRod]

During the day, thats a great shake combo but at night, I ususally leave out carbs. I prolly will add whey too it though. I usually use blended protein products at night but ran out. Also, do you use the Natural casein from ON(it has a tan label) or the blue labeled one? That may be another reason why I dont like the flavor.

I use the natural one, I have used the other as well. I like the natural one better. But, I tend to stay with chocolate, it gets boring from time to time but it's a staple.

[farmerson12]

I use the natural one, I have used the other as well. I like the natural one better. But, I tend to stay with chocolate, it gets boring from time to time but it's a staple.

Then I may try the natural one next. LG Science make a mix blend called Lipotropic. Its cheap and very effective. I ran out so thats why I used up the casein

[farmerson12]

Well today was a great day until I got to the gym. I opened m gym bag and realized that I forgot my journal. Now that may not seem big to some people but I hate it. It had all of my weights, excercises, times, everything. But I made the most of it. Today was Quads /Triceps so I did something I havent done since i was in mma. I put together squats with 135lbs and DB overhead extension with like 35lbs, doing 10reps each and just kep supersetting them, nonstop, back and forth. I prolly did about 15 sets and I was out! I was in the gym for about 20min prolly tops. So it turned out ok. Definitely threw a curve ball at my body. Im ready for tomorrow

[farmerson12]

Got into the gym alil tired. I work on the family farm(3rd generation) in the harvest time and we've been workin on the peanut combines past few days. Too alil outta me. But I was alrit.



Underhand BB rows
1x190(PR!)
2x180(last few reps of the last sets were killer)
1x140



V-handle Cable rows
2x160(got an extra rep on both)
1x150(extra rep)



Lat pulldown
1x120
2x110(extra rep on both)
1x95(great contractions)



DB rows
3x55(up 5lbs on first 2 sets)



Things went great. I also tried a couple of sets of the pullups/rows I saw Kane do(if you know the name of this excercise let me know). Its when you get in pullup position with neutral grip. Then you lift your body to make it parallel with the floor and you do a pullup/row. Wow! Great work on core and back. Once my form gets better, Id like to incorporate them into my routine.

[farmerson12]

Also, I bought me a CL blue t-shirt today! Been wanting one. I was contemplating getting some PW(I just dont like the tast of PI. sorry CL) but couldnt didnt want to spend awhole lotta money right now bc im savin up for something spectacular. So I bought bulk glutamine pwder and BCAA powder and Im gonna mix em together and drink em during workout. Yes I know its not PW and doesnt have everything it does but its cheap and very effective. After the creatine I have runs out, I plan on switching and sticking to GB. Been wanting to try it.

[farmerson12]

Well things have really changed. After the 4-5yrs being out of mma, I never was really satisfied with my other options(bodybuilding, powerlifting, etc.). I may be moving back to where I was trained so I decided to get back into the condition I was in. But Im also choosing the best of both fields. My training will change into 3 days of my old mma workout(I guess you could call it caveman training) and two days of regular weightlifting using compound excercises. Today was my first day and man, its been too long since I have done training like this.

Circuit 1(yes it isnt real hard but I have to ease myself into it)
Treadmill incline at 10mph 20 sec
Overhead Squat 5 reps
Wide grip Pullups 5 reps
Jump Rope 20 reps
Continous with as little rest possible for 10 sets

I will post my other day programs as I get to them


Today looked liked this
Starting time 1:30 End time 1:58( was very dissappointed)

Overhead squat I used 70lbs. Was not enough. I will add prolly 10lbs. nxt time


The transition to the next excercise sucked. I had to walk across them room. And the first 5 sets, I had to start up the treadmill which took a 30 sec(to get to 10mph).

But still I didnt like my timing. But I will have patience. Its been awhile. Once I get better, i will add extra excercise as I go. Its hard but I wont back down

[farmerson12]

Here is my updated routine:

Circuit 1
Treadmill @ Incline 10mph 20sec
Overhead Squat 5reps
Widegrip Pullups 5reps
Jump Rope 20 reps



Compound
a Chest Press 4x6
a Squat 4x6
a Shoulder Press 4x6
Pullup or a Row4x6
2 isloation excercises at 2x20 each



Circuit 2
Barbell Pull Press 5 reps
High-Knee Jump 5 reps
Jump Rope 20 reps
Powerclean and Press 5 reps



Isolation
Bicep excercise 4x20,15,10,8
Tricep excercise 4x20,15,10,8
Calf excercise 4x20,15,10,8
Abdominal excercise 4xvary


Circuit 3
Treadmill @ Incline 10mph 20sec
Windshield Wipers 5reps
Overheadd BB Transfer Squat 5reps
Hyperextension Row 5reps


Circuits-all circuits are done continously with as little rest as possible

On compund days, at least one bodypart will have a excercise that works each by itself



Today's workout

Incline Press
185,190,185,185


Front Squat-never have have done these so today I got the feel of em
1x135
3x185

BB military Press
3x135
1x125

Bent DB Rows
1x50
3x55

Low Cable Crossover
2x20(lb)


Wide-grip Lat Pulldown
1x60
1x70



Great workout! Each bodypart got good contractions and ROM. The effects of the WF tabs havent failed yet. I still get better pumps, strength, and great energy. Once I am done with the bottle though, I will cycle of a week or two and start on WB. I rather have non-stim supps. Not that they affect me in any way; I just rather have more of a natural energy. Same with my creatine. Once Im done, I will switch to GB. Cant wait to try it after hearing the feadback!

[farmerson12]

Today's workout I switched Powe clean and Press with Renegade Rows. I wanted to have an excercise that involved the back more.

Barbell Pull Press-used a 25lb plate
High Knee Jump
Jump Rope
Renegade Rows-used 30lb DB's

The Barbell Pull Press and Renegade Rows really took it outta me! Great workout. My time was 22min which was way better than circuit 1(30min).
Ill move tomorrow's workout forward to make my last workout of the week friday instead of thursday bc my fiancee wants to head to the gym together. Havent seen her in about a month so I get my 2 fav things together.

[farmerson12]

Hammer curls
1x10lb-was way too light
1x20lb-did 20reps instead of 15
1x35lb
1x45lb
1x40lb-same reps but better connection



French Press
1x40
1x50
1x60
1x70
1x80


Leg Press Calf Raise(one-legged)
1x130
1x150
1x180
2x200


Still had plenty of energy(definitely wasnt enough work)


Neutral Grip assisted pullups(one armed)
2x100?(I couldnt read the weight
1x106?
Wow! Great excercise! My Bi's and Back were hit real good


Dips-to failure(very little rest between the pullups and these)
1x17
1x18
1x12


I did come hanging leg raises and some hanging rows to add in some lil more

Great workout. Wasnt expecting one as good as this today. I really want to be able to do one armed pullups unassisted. Cant wait till tomorrow. My fiancee will be coming down!

[farmerson12]

I forgot to mention that I have also started using Reduction kit and a ZMA complex. I switch the ZMA and PM Reduction every other night just because I dont need PM Red every other night. Ive been using the kit for about a week. Workin great so far!

[farmerson12]

Well I didnt do Circuit 3 yesterday bc the gym closed early without anouncing it. So I ran a mile or so. Not much. But it started to really irritate my left calf. Well today I went in and did Circuit 1. My time was 17:20. Last time it was almost exactly 30min. So that made me feel real good. But my calf started killin me halfway thru. So I pushed thru and made it worse and its def shinsplit. And I also made myself sick(ate too soon before workout). But still a good day. Also went up 10lbs on my overhead squat(80lbs.)

[bull.dogz]

You met pukie!

[farmerson12]

Ha ya! Pukie and I didnt get along

[farmerson12]

Today was a long day. Worked from 7 to 7 so but yet I still had enough energy at the gym(thanks to Reduction and WF!)

Hammer Strength Bench Press- havent done these in a long time so I thought I should throwem in

1x90(each side)
1x115
2x120



One-legged leg press-thought this would be alil easier on my calves since they are still in pain

4x180(2 sets feet placed high and 2 sets feet placed low)


Hammer Strength Miltitary Press-again, havent dones these in awhile
1x90
1x92.5
2x95


Wide-grip overhand BB rows
4x175(great contractions! I was happy bout the weight too)


Straight arm pulldown
2x30-never done these put they werent as easy as i thought


Pushups-simple yet effective



Fantastic workout. I also did abs between sets for a total of like 10sets(I think). My BG and OT's(the halloween special!!) should be gettin here in bout 2 days. Im excited on both. But there was a loss today.....I opend up my container of GG and it dropped on the floor. About 1/3 to 1/2 was ruined. I had tears. It was sad.

[farmerson12]

Today is my rest day. Ill do some stretching and maybe some yoga. I dont feel manly doin yoga but it sure helps me with being limber. Also, I dont think I have logged it but I am now taking a ZMA complex(Dymatize Z-force. check it out at bb.com!) and BCAA powder which I mix with glutamine and a packet of kelloggs protein mix and drink it. Btw, for those who want to buy PW or PI but think it may be too expensive or dont want to spend that money, do it. I though that and so made my own mixture. Adding it up, it didnt come out cheaper. And I dont even have half the amount of BCAA's or other ingredients in my mix. Def buyin PW next time. Love the stuff