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Old 03-14-2013, 08:34 PM   #31
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C1W1D3
Flat Bench 5/5/5+
Incline Bench 3x10
DB Chest Press 5x10-15
Push-ups 5x10-15

Another amazing workout, mental is not drained.. really pumped and didn't take any pre-workout (haven't used those yet).

We killed our sets.
The flat bench and incline were somewhat light to start with, but going to 180lbs was hard I only did 5 reps.
On the incline I slowed down my tempo to really destroy my chest..
Gotta think long-term with these "lighter" exercises, next week the % are higher so it'll get tougher in no time!

I managed a new PR on the DB Chest Press, did 2 reps with 85lbs.. previously 80lbs for a few more reps.
My buddy did 5x10 with 60lbs, last time we did DB work, he was using 45lbs, so a huge gain for him!

Push-ups were just stupid, we grinded those out.. managed to do minimum 10 on each. (used a narrow stance to call in my triceps cuz my chest was gone)

Again, my buddy who couldn't do more than 10 push-ups a few months back is now able to do over 20 and tonight did one set of 10, then moved to inclined push-ups to ease off and burn out.
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Old 03-14-2013, 08:38 PM   #32
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Thought I'ld mention the supplements I'm taking right now.

Every day I take a minimum of one shake (one scoop ~25g).
In the morning I take 5g of creatine (started last week).
I'll take an additional shake after a workout without creatine.

Overall, I like to think the protein is helped, it's not something I can see with my eyes.
However, the creatine definitely has puffed me up. I've gained 4-5 pounds over the last week and I feel lean but look more "filled".. pecs and arms are fuller..
And as far as the creatine loading, I did 2 days of taking 20g.. 4 scoops throughout the day.

I'll be cycling the creatine, simply to not gain too much weight.. thinking 1 cycle on, 1 cycle off and see how it affects my performance, then readjust if needed.

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Old 03-14-2013, 10:37 PM   #33
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Good to see the work amazing thrown around.
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Old 03-16-2013, 01:09 PM   #34
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What's the word bird? Keep lifting heavy dude.
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Old 03-17-2013, 05:24 AM   #35
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Here's the word of the day... plyometrics!

Enjoy the fat guy flailing around :P

Planning to do these kinds of sessions twice a week (monday/wednesday) and a 2.4km timed run on saturdays.
Goal is to bring my 2.4km down below 10mins. Short term target is increasing my strides, bringing my knees up.

Watching the video I realize now how useless treadmills are useless.
My running form is not like in the video, I don't trail my legs that far back on pavement/track.
Once the <bleep> snow is gone, I'll have some outside running videos to analyze.

Not sure about the "Cable hip flexions", may over develop my hip flexors and cause imbalance? (I use low weight, 15lbs in the video)


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Old 03-18-2013, 02:37 PM   #36
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Look fit to me brother. Keep it up.
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Old 03-19-2013, 09:21 PM   #37
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C1W2D1
OHP 3/3/3+ (max rep: 6)
Close-Grip BP 8/8/8
DB Shoulder Press 5x10-15
Dips 5x10-15

Couldn't take a gym break at work, so I had to skip the sprinting.
After the workout, I did however do 3' box jumps 3x10 and step-up knee raises on bench 3x10.

Overall, shoulders are strong on the DB, OHP will be a test in W3 since it'll be more than in SL5x5.
Close-grip and Dips are amazing obviously, love working triceps.
Was doing Dips with BW in W1, W2 managed 5x15, so I'll be adding 5-10lbs in W3.

C1W2D2
Deadlifts 3/3/3+ (max rep: 6 conventional, 3 sumo)
Deficit DL 8/8/6 (using 35# bumper plates, about 1.5-2")
Pull-ups 5x10-15
Kroc Rows 5x10-15

Almost shat myself doing the sumos, hands were destroyed/dry/raw so DLs weren't as fun as I had hoped.
Pull-ups went pretty good.. slow improvement, one more per set than last week.
Kroc rows, love em, never thought I'ld get the hang of DB rows.. def like this variation. Increased to 45lbs this week, def destroyed my back and abs.. going to be hurting during the next few days eh!

Tomorrow, plan is to do some easy plyo (high knees/butt kicks) as warm-up before some sprinting.. probably looking at 4x400m (17kph) + 2x800m (15kph). Should be challenging enough!
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Old 03-20-2013, 09:46 PM   #38
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All kiiiindz of gains
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Old 03-24-2013, 02:57 PM   #39
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C1W2D3
Flat Bench 3/3/3+ (got 5 reps with 190lbs - PR of 200)
Incline Bench 8/8/6+ (went up to 135lbs)
DB Chest Press 5x10-15 (used 60lbs, fell 1 set short of 15 reps, may go 65lbs next sesh)
Push-ups 5x10-15 (used an extra 25lbs on a couple sets..)

This chest day definitely felt "easier" than last. Body was responding well to the workout.. that's why I pushed it hard on the DB Chest and the Push-ups.. my arms weren't killed like last week.

C1W2D4
Squats (wide) 3/3/3+ (hit 7 reps with 220 - PR of 225)
Squats (narrow) 8/8/6
Leg Press 5x10-15 (using 250lbs+rack)
Leg Curls 5x10-15 (using 105lbs)

I love having a leg day, not squatting 3-4 times a week allows for a good workout.
Tried "oly" narrow squats and boy, I have the mobility.. so I may try a heavy set next week going ATG.
Ended up replacing Back Extensions for leg curls, it just wasn't hitting hams enough and didn't want to strain my lower back.

Edit: Forgot to thank MaB members for suggesting to do Squats as the carry-over lift.. definitely paying off, I'm able to work my buddy's form, and work on mine too, try new things like the oly narrow stance and such.

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Old 03-24-2013, 03:01 PM   #40
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I stopped taking creatine.. I was getting a lot of bloating and gas.
After reading about it, apparently creatine if not mixed/diluted properly can sit in the intestine and cause water retention with a result of gas/diarrhea.
So since I rarely drink warm liquids, I'm just going to drop the creatine for now.

Already, after a couple days off, I mean MUCH better mentally and physically.
I've already dropped a couple pounds and belly is back to normal size.
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