MVP's Training Log

dang man, squats are solid!

http://www.mountainathlete.com/
Rob Shaul is the sh**
http://www.militaryathlete.com/

Thanks buddy!

Flat Barbell Press:
250lbs | 3 sets | 3 reps

Incline Barbell Press:
165lbs | 3 sets | 8 reps

Weighted Dips:
+10lbs |5 sets | 5 reps

Tricep Extensions:
40lbs | 2 sets | 12 reps

still incorporating cardio braugh?

on a bulk, its safe to do cardio twice a week no more then 30 minutes.....plus it's great for health reasons, been doing it last 4 weeks....feel great and hyooge at the same time

"if you like animals with cages, then you must be gay"

Looking good, pretty nice lifts (: So you liking the push/pull/leg routine? Never tried one, curious.

"There is no elevator to success, you must take the stairs."

"The only time success comes before work is in the dictionary"

PureNatural


still incorporating cardio braugh?

on a bulk, its safe to do cardio twice a week no more then 30 minutes.....plus it's great for health reasons, been doing it last 4 weeks....feel great and hyooge at the same time

 
I've done a small bit.  15 minutes on Tuesdays and 30 minutes on Thursdays at a rather slow pace.  My running needs improvement before March when I start my cutting phase.  Unfortunately I have class on Tuesdays & Wednesdays and I'm afraid to my diet is going to go to hell on those two days.
 
Connely- Yeah bro Push, pull, legs is a great workout.  I have gained more mass on this routine then any other routine that I've ever tried.  It never fails.  The only thing is I recently moved the OHP to Fridays on the same day as squats because bench presses were exhausting my shoulders before the press.  My OHP increased +5lbs and much easier when I moved them to Fridays.  Give the routine a shot, it's excellent to assist a high calorie diet in gaining hypertrophy.

Flat Barbell Press:
250lbs | 3 sets | 3 reps

Incline Barbell Press:
165lbs | 3 sets | 8 reps

Weighted Dips:
+10lbs | 5 sets | 5 reps

Yesterday's workout...

Deadlift:
300lbs | 3 sets | 5 reps

Pullup:
BW | 3 sets | 10 reps

Latpulldown:
110lbs | 1 set | 10 reps

Barbell Curls:
95lbs | 3 sets | 10 reps

Squat:
290lbs | 3 sets | 5 reps

OHP:
145lbs | 3 sets | 5 reps

Stiff-leg deadlift:
220lbs | 2 sets | 8 reps

Leg Extension:
180lbs | 1 set | 10 reps

Comments:- 290lbs felt pretty difficult.  I won't be able to complete 5x5 with this much intensity for a good 2 weeks or so.  Legs are developing rather quickly as I plateued pretty bad at 275lbs.  The OHP felt moderate, poundage will stay the same and volume will be increased to 5x5 in two weeks or so.

hey bro doing great, just getting back into training myself!

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

also i bet that pussy animal stalks ur journal everyday the fat ugly ****.

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

Thanks for the compliments Grant!
 

grantoiz


also i bet that pussy animal stalks ur journal everyday the fat ugly ****.

ROFLLL, it wouldn't surprised me a bit bro.

Barbell Incline Press:
165lbs | 3 sets | 8 reps

Decline Barbell Press:
185lbs | 3 sets | 10 reps

Weighted Dips:
+10lbs | 5 sets | 5 reps

Barbell OHP:
145lbs | 3 sets | 5 reps

Barbell Incline Press:
185lbs | 2 sets | 5 reps

Squat:
290lbs | 3 sets | 5 reps

Tricep Extension:
30lbs | 3 sets | 8 reps

Comments:- Triceps need work.

Flat Barbell Press:
135lbs | 1 set | 12 reps
225lbs | 1 set | 5 reps
250lbs | 2 sets | 3 reps

Pullup:
BW | 3 sets | 8 reps

Barbell Curls:
95lbs | 3 sets | 10 reps

The last two bench sessions you did 3 sets of 3 with 250 on bench and this week you do one less set with the same weight?

Why aren't you moving up in weight bro?

I forgot to add in I attempted 255x3 after 2x3 with 250lbs. I failed to get 3 but probably could have gotten if I had a spotter or power rack.  I'll try again next week.

Incline Barbell Press:
155lbs | 3 sets | 8 reps

Decline Barbell Press:
225lbs | 2 sets | 4 reps

Weighted Dips:
+25lbs | 3 sets | 3 reps

I'd drop that decline if I were you bro, especially if you are doing dips after which are a much better version of basically the same movement.  Is there a reason you didn't do flat bench or any shoulder work?

hey you seem like you could answer this question for me. i was wondering if superpump250,size on,and Novedex XT is a good/healthy stack???

I've been training, just haven't updated this. I squatted 365 the other day at the University gym, I didn't feel it was my 1RM, but I could care less about my squat max so I'm not going to test it. My deadlift new max is 405lbs and my bench press max is still undetermined. Bodyweight has dropped to 188lbs via cutting.

Decided not to cut, I'll just continue to add mass and hopefully that will fix my gyno problem. I'll eat better and incorporate 20-40 minutes of cardio per week.

I've been on a routine designed by myself similiar to SS.

Here it is.

Day 1
Squat: "3 x 5"
Bench Press: "3 x 3"
Dips: "3 x 10"
Face Pulls: "2 x 10"
 
Day 2---- Cardio

Day 3 
Deadlift: "3 x 5" 
OHP: "3 x 5"
Pullup: "3 x BW"
Curls: "3 x 10"
 
Day 4---- Cardio

Day 5
Squat: "3 x 3"-- 5 more lbs than Monday
Incline Press: "3 x 6"
Bench Press: "1 x 5"
Hanging Leg Raises: "3 x 10" 
 
Will start updating again next week.

Last nights session.

Press:
135lbs | 3 sets | 5 reps

Pullup:
BW | 2 sets | 5 reps

Curls:
85lbs | 2 sets | 8 reps

Comments:- CNS got hit pretty hard during the curls for some reason. Resulting in failure to continue. Attempted another set of pullups and lats literally colapsed. Will attempt this again next week. Posterior chain was too sore for squats. Squats again tonight.

Squat:
195lbs | 3 sets | 3 reps

Incline Barbell Press:
175lbs | 3 sets | 5 reps

Flat Barbell Press:
225lbs | 1 set | 5 reps

I noticed you are making weekly progress on your squat.  What about your other big lifts?  Deadlift, OHP, bench... are you adding weight to these on a weekly basis as well?  I have a routine that is pretty similar to yours, actually, so just curious as to how you are doing things.  Also, why no power cleans?

Power cleans I find irrelevant to my goal. Although they are good for working the posterior chain and explosiveness as well as training the IA muscle fibers (I believe they're called IA anyway), it's not really an exercise I would perform weekly.

Squats were up 295 lbs- 3 x 5, although my form was too shakey and it began to take a toll on my knees. So I'm adding 10 lbs per week using hip drive as Mark Rippetoe demonstrates in his video as well as his book (for anyone else who is pushing up with their feet in knees, try the hip drive, it's awesome).

Benches aren't making weekly progress. More like every 2-3 weeks. OH Presses have been stuck for about three months now although next session I told myself I'd aim for 145 lbs for 3 x 5. Deadlifts progress every 3 weeks by +5 lbs. I can rep 315 lbs now and recently maxed at 405 lbs. Deadlifts have come a long way since summer, my 1RM then was 280 lbs.

The routine is pretty good so far, I'm enjoying it quite well. :-)

Cool man, keep up the good work

Thanks bro!

Squat:
195lbs | 3 sets | 5 reps

Flat Barbell Press:
225lbs | 3 sets | 3 reps

Dips:
BW | 3 sets | 10 reps

Face Pulls:
95lbs | 2 sets | 12 reps
 
Comments:- For some reason (probably testosterone) I bench better after squatting. If I were to reverse these movements and do benches then squats, I wouldn't perform the movement (bench press) as efficiently. I am liking the squatting three times per week with volume and intensity varing each workout (Monday- 3 x 5; Wednesday- 1 x5; Friday- 3 x 3).

Squat:
155 lbs | 3 sets | 3 reps

Flat Barbell Press:
245 lbs | 3 sets | 3 reps

Weighted Dips:
3 sets | 10 reps | BW

Lapulldowns:
90 lbs | 2 sets | 12 reps