MVP's Training Log

MVP's return log, took about four weeks off lifting due to a messed up hand.

New diet and routine for the summer. Statistics listed below.

Height: 5'7"
Age: 19
Weight: 185
Bodyfat: 21%

Goal Weight: 160
Goal Bodyfat: 11%

Routine:-

Day 1- Heavy Push
Flat Barbell Press: 3 x 5
Standing Barbell Press: 3 x 5
Weighted Dips: 3 x 5
Weighted Sit Ups: 3 x 15 with 45 lbs

Day 3- Light Pull
Pullup: 1 X F
Barbell Row: 3 x 10
Deadlift: 1 x 10
Alt. DB Curls: 3 x 10

Day 4- Light Push
Flat Barbell press: 3 x 8
Incline Barbell Press: 3 x 8
Decline Barbell Press: 1 x 10
Hanging leg Raises: 1 x 15

Day 5- Heavy Pull & Legs
Squat: 3 x 5
Pullup: 3 x 5 with
Barbell Row: 3 x 5
Weighted Chins: 3 x 5

Running this until August. Then switching to p90x to starting a cutting phase.

Attempted a heavy push session yesterday but failed due to delayed onset muscle soreness, just couldn't work with it. Will update again tomorrow with my light push session.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Looks like a pretty good plan.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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

Thanks.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

P90X | Day 1 | Week 1

Ab Ripper X

Comments:- Difficult, maintained most of the movements but not with beautiful form, form was very sloppy but it's day 1, surely by day 90 I'll upgrade a letter or two :-).

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 2 | Week 2 | Just movements

Flat Barbell Press:
135 lbs | 1 set | 10 reps
175 lbs | 1 set | 8 reps
185 lbs | 1 set | 7 reps

Decline Barbell Press:
135 lbs | 1 set | 8 reps (f) >>> pitiful

Pullup:
BW | 2 sets | 5 reps

Chins:
BW | 1 set | 5 reps

Comments:- Endurance is extremely low. Can't really seem to complete more than two or three exercises without giving up. Can only run about 6 minutes without stopping too. For some reason, I've found I've put on 5 pounds since I've started cutting. BLAH!!!!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

sounds like me, dude.

You're having endurance troubles too?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Day 2 | Week 2 | Just movements

Flat Barbell Press:
135 lbs | 1 set | 10 reps
175 lbs | 1 set | 8 reps
185 lbs | 1 set | 7 reps

Decline Barbell Press:
135 lbs | 1 set | 8 reps (f) >>> pitiful

Pullup:
BW | 2 sets | 5 reps

Chins:
BW | 1 set | 5 reps

Comments:- Endurance is extremely low. Can't really seem to complete more than two or three exercises without giving up. Can only run about 6 minutes without stopping too. For some reason, I've found I've put on 5 pounds since I've started cutting. BLAH!!!!

 
man just seems like your not getting alot of reps in for cutting , you keep your pulse up the entire work out?

Bench 290       

SKWat 395

Dead lift 325

bod fat around 12

6 ft flat

Chocolate Milk!

I usually don't, under much of any circumstances go above 8 reps, just because I'm not strong enough. If I were to work with 10-12 reps with virtually any exercise it wouldn't be enough weight to really fatigue the muscle, I'd be relying on volume alone which would result in a slight decrease in my strength, I'm trying to compromise the volume and intensity of my workouts so I can do enough reps to keep the heart rate up, yet enough weight to retain the strength that I have.

My pulse stays pretty high, I never set down between sets, I always make sure I'm up moving around. I'm considering just giving 2-3 compound movements their own day and increasing the frequency of my workouts. I do cardio post-workout.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

thats pretty good but i.'d try to get that sam weight you can do eight times up to ten then once you get that move up a weight to 6 or 8 and try to get it to ten (mainly for major lifts) the cardio is good but i like to either do ten minutes of cardio before or swim in the morning and lift in the afternoon... keep in mind abs can be a great cardio if you dont rest and are constantly switching up wut you do

Bench 290       

SKWat 395

Dead lift 325

bod fat around 12

6 ft flat

Chocolate Milk!

I've been following the p90x abdominal workouts, they are done with no rest in between sets and the reason for this is to deprive the muscle of oxygen. It keeps the heart rate pretty intense.

As far as the 8-10 reps go, I've been considering (since I need incline and decline presses) to do 8 reps on flat bench, 8 reps on incline, 8 reps on decline and count that as 3 x 8. 6 minutes of cardio for me is extremely difficult at the moment, but that's what happens when you do a dirty bulk +60 pounds and you exclude cardio from your whole routine.

When I bulk this time, I plan on keeping cardio included in and keep the diet although high in calories, clean.

Hips and legs are sore from the abdominal program two days ago, so I'm going to dedicate today to light ab work and arms.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Severe DOMS today, particularly in the hips. The abdominal ripper x from p90x was brutal, I'm actually laying in bed all day because it's so painful to walk. I was hoping I'd get in some arm movements or something today, forgettttt about it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Week 1 | Day 1 | Chest

Flat Barbell Press:
180 pounds | 1 set | 10 reps (easily completed)

Incline Barbell Press:
135 pounds | 1 set | 10 reps

Decline Barbell Press:
135 pounds | 1 set | 10 reps

Hammer Push Ups:
1 set | 25 reps
1 set | 18 reps (f)

Comments:- Workout felt great, the hammer push ups were performed with little rest between sets an a consistent isometric contraction on the repetitions resulting in a phenomenal pump; this is my first split in years, today is only day one but I felt great mind/muscle contraction if that makes sense.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Nutritional diet..

Meal 1- 10:00 AM
Three Eggs, Toasted Wheat Bread with peanut butter, Centrum Multi-Vitamin
1 scoop of whey protein 2-3 hours later..

Meal 2- 3:00 PM {pre-workout}
Grilled Chicken, Brown Rice, Veggies
1 scoop of whey protein 2-3 hours later with 5g of creatine monohydrate {post-workout}

Meal 3- 7:00 PM
Tuna, lettuce, peanut butter on whole wheat
1 scoop of whey 2-3 hours later

Meal 4- Midnight
2 scoops of muscle milk

Supplements:- Centrum Multi-Vitamin; Creatine Monohydrate; Whey Protein; Formex; Muscle Milk

Additional Comments:- About a gallon of water throughout the day, preferably every hour or so an 8oz glass of water..I know it's unhealthy but each meal I drink some sort of diet soda...preference being Diet Dr. Pepper...it's an overall more suitable approach than regular soda..

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 2 | Week 1 | Back

Sit Ups:
BW | 1 set | 50 reps

Hanging Leg Raises:
BW | 1 set | 10 reps

Deadlift:
225 lbs | 1 set | 5 reps

Pullup:
BW | 2 sets | 5 reps

BB Row:
135 lbs | 1 set | 5 reps

DB Row:
50 lbs | 1 set | 5 reps

Weighted Sit Ups:
10 lbs behind head | 1 set | 15 reps

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 3 | Week 1 | Shoulders, Abdominals, Cardio

Barbell OH Press:
115 lbs | 1 set | 8 reps
115 lbs | 1 set | 6 reps
115 lbs | 1 set | 5 reps
{failure was due to lack of endurance, not strength}

Side Lateral Raise:
50 lbs | 1 set | 3 reps (kept hearing a popping my shoulder so I quit)

Incline Barbell Press:
135 lbs | 1 set | 8 reps
145 lbs | 1 set | 6 reps

Planks:
1 set | 1 minute

Side Planks:
1 set | 30 seconds on each side (no rest between sets)

Burpees:
20 seconds on, 10 seconds off- did it for about 2 minutes and got dizzy.

Comments:- Definitely still a lack of endurance, I was doing powerlifting set ups and although I got much stronger & fatter I lost all of my endurance.. I'm not going to go below 8 reps anymore unless it's with a severe plateau to try to maintain muscular endurance and it feels like 8 reps have done better for hypertrophy anyway but we'll see how it goes. 1 scoop of whey protein, 8oz of whole milk and 5g of creatine monohydrate post-workout, the 1 scoop of whey was 26g of protein, the 8oz of milk was 8g of protein giving me a 34g of protein boost of anabolic assistance, the 1 scoop of whey contains 3g of BCAAs, glutamine and some other stuff I don't use regularly. Tomorrow session is in dedicated to specifically training the triceps and obliques (sides).

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Week 1 | Day 4 | Legs & Abdominals

Squat:
185lbs | 3 sets | 5 reps

Stiff-leg deadlift:
185 lbs | 3 sets | 5 reps

Hanging Leg Raises:
BW | 3 sets | 10 reps

Planks:
BW | 1 set | 1 minute

Side Planks:
BW | 1 set | 45 seconds per side.

Comments:- Tomorrow will be triceps and HIIT... the HIIT will be an uphill sprint on an empty stomach, followed by 1 scoop of whey protein with an egg and cheese sandwich. Triceps later in the afternoon.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 5 | Week 1 | Triceps

Dips:
188lbs | 3 sets | 10 reps

Triceps Extensions:
50 lbs | 3 sets | 12 reps

Diamond Push  Ups
188lbs | 3 sets | 5 reps

Comments:- was scheduled to run today as soon as I woke up but complications due to severe DOMS in the legs prevented me from running... no further comments on the triceps workout - triceps are lagging in my arm circumference and I feel strengthening them will result in an increase in my flat, incline and decline bench press.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Cardio: Morning upon an empty stomach.

Comments:- Did about 2 minutes of uphill running, wore me out pretty bad. Definitely can tell my legs aren't as strong as my upper body but you can tell that from my lifts alone. May CONSIDER doing squats every other day before the other exercises to try to bring them up since they're the weakest and to reap hormonal benefits.

I'm going to do like a slow jog for about 20-30 minutes tonight, that should do me more benefit than running for two minutes then passing out. For those who thinks cardio isn't important to a routine - let this be a guideline on how weights alone is NOT enough for your heart.

1 scoop of whey protein with 1 tablet of Centrum multi-vitamin after cardio.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

My bench is better than my other lifts, and it's not like I am one of those upper body guys, it is just developing faster..

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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

Day 1 | Week 2 | Chest

Incline Barbell Press:
135 lbs | 1 set | 8 reps
155 lbs | 1 set | 5 reps
155 lbs | 1 set | 4 reps (f)

Flat Barbell Press:
185 lbs | 1 set | 7 reps (f)
185 lbs | 1 set | 5 reps (f)
185 lbs | 1 set | 8 reps
185 lbs | 1 set | 7 reps (f)

Flat Dumbbell fly:
50 lbs | 2 sets | 10 reps

Comments:- Workout sucked; incline presses exhausted my anterior deltoids before the flat bench resulting in the flat bench sucking. Inclines I need worse for a better physique though so I'm going to incorporate them. DAMN!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Weight is down to 185lbs. So I've cut a total of 3-5lbs since cutting.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Alright so my ACE home study came in and I've almost read all of chapter 1. A lot of useful information in there but I doubt updates on this will be as consistent but I will be training last night I did some pullups, dumbell curls, dumbell rows and hanging leg raises.

Weight is down to 184lbs from 190lbs. Strength hasn't seemed to decrease.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Day 4 | Shoulders | Week 2

OH Press:
135 lbs | 3 sets | 5 reps
115 lbs | 3 sets | 8 reps
95 lbs | 3 sets | 12 reps

Incline Barbell Press:
145 lbs | 3 sets | 5 reps
155 lbs | 2 sets | 3 rep (f)
135 lbs | 1 set | 10 reps

Side Lateral Raise:
50 lbs | 2 sets | 8 reps

Posterior Deltoid Raise:
40 lbs | 2 sets | 10 reps

Sit Ups:
+25 lbs behind the head | 3 sets | 30 reps

Planks:
1 minute | 2 sets

Hanging Leg Raises:
3 sets | 15 reps

Side Planks:
1 set | 30 seconds

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Sounds like your doing good with the cut.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

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

Nah - not really Connelly.

Yesterday, I ate a pizza (last choice) and this morning I had to eat complex carbs or I would have ended up starving myself. I'm not at home so I pretty much have to eat whatever is here without being picky. I just weighed myself and I'm at 186..

It just seems like protein and veggies do nothing for me. I can eat and eat them and still be hungry. I hate walking around hungry or training hungry.

I don't see how people love cutting so much. I can't wait to go carb crazy and bulk again!!!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

haha, love cutting, I don't think I have heard people say they love it.  I love maintaining, much easier than eating enough to bulk, and not as hard as cutting.

http://www.discussbodybuilding.com/Seos-Log-2008-m442008.aspx

I thought I've heard a few guys on the forum mention they hate bulking and love cutting. I absolutely despise this cutting!!

I know one thing - when I get back to bulking I'm going to be a much happier individual. I was previously eating dirty and now I'm paying for it. Both physically and mentally...physically by being over 20% bodyfat and mentally by having to go around on an empty stomach all the time.

I eat protein all the time...I can eat two big huge chicken breasts and 30 minutes later my stomach still feels empty. It's nonsense!

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

The same happens to me, when I eat just carbs or just protein, it never fills me up.

I've lost just > 6lb in about 1.5months. Basically I've just reduced my carbs each day. Actually in fact it's a bit more, because now on training days I have 4 meals instead of 5meals so I can go to sleep earlier, lol. I've also cut out alot of junk food whenever possible (if I eat junk food, which I have had to lately, I just have the burger).

I don't really do cardio, other than maybe 40minute walk 1-2x a week, but I'll be including running in a few weeks time.

its rough at first, cutting that is. You have to adjust to the lower intake of both calories and carbs, your body is going to crave more to restore gylcogen.

You just have to stay head strong and push through it. Besides drinking a lot of water, a trick I found that works well is thoroughly chewing your food. This prolongs the eating process and gives your brain more time to realize your full.

Since I cut for 3 months, I eventually became accustomed to eating such small portions, it is almost a chore to make myself eat barely above maintenance now... 3,200ish right now for me.

But clean bulking is going well for me so far.

Anyway, just keep at it, save one day for cheat meals and dont cheat at all besides that, you will hate it...but you will be happy with the rewards.

I noticed you also said you ate a pizza because of last choice...and some other things. One of the biggest things I did to help cut was plan ahead. I tried to go to the grocery store and buy enough things to make it through that week. And on days where I work 8+ hours you have to prepare meals and take them with you in tupperware, or something. I found cans of tuna, almonds, protein bars/whey to be especially helpful on the go.

People complain and give up so easilly, dont let it get to you. People skimp out on the little stuff all the time, like cheating several times a week makes a big difference, not doing that cardio you were supposed to do, makes a big difference... its all those little things you hate, or are so tempted to cheat on...those are whats going to make the difference.

If cutting was easy, we would all be walking around with 6 pack abs and 7% BF

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"