Strength and Conditioning

One Arm DB Snatch
 
40 x 3
50 x 3
60 x 3
60 x 3
 
Deadlift
 
135 x 3
185 x 3
225 x 3
275 x 3
300 x 2
 
Barbell Corner Rows
 
90 x 5
115 x 5
135 x 5
155 x 5
One Arm DB 
80 x 5
 
Pull Downs
 
90 x 5
120 x 5
130 x 5
150 x 5
 
Barbell Curls
 
60 x 8
65 x 8
70 x 8
70 x 8
 
Bench press knee pull in (Hold the benching weight up and pull in your knees)
 
95 x 8
135 x 8
185 x 8
185 x 8
225 x 8
 
Good workout. I think I could have gone a lot heavier on some of those back exercises, except the deadlifts.

Alright. I have begun the epic program. It is hard. It hurts. But by god, it seemsl ike it is going to definitely work.
 
Squats
 
Warm up
 
135 x 10
225 x 12
250 x 10
 
185 x 20
 
The articles I have read say to start out with a lower 20 rep weight and build your way up, it should go quick. But 20 repping that (185) was bad enough
 
2 Sets of 20 Pullovers - 45lb.
 
Bench Press
 
165 x 12
195 x 10
 
Military Press
 
95 x 12
DB 40 x 10
 
Barbell Row
 
95 x 12
95 x 12
 
Straight Legged Dead lift
 
185 x 15
 
Barbell Curls
 
45 x 12
60 x 12
 
Presdowns
 
100 x 15
120 x 15
 
Calve Raises
 
270 x 15
270 x 15
 
Ab Work
 
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Guys and gals, this is definitely going to be the hardest thing I have ever attempted. It's not so much your legs as it is the fact of the weight just sitting dead on you. It had my traps, forearms, biceps and shoulders in an exploding pump just from squats.
 
This is going to be a hell of a 6 weeks.

Upper body is very sore today. Hamstrings are quite a bit sorer than the quads.I made a chart today at school.. and in six weeks I should be putting up weights like this.

Squats

375lb for 20 Reps

Bench Press

265 for 10 Reps

Deadlift

390 x 15

Military DB Press

100lb for 10 Reps

90 Degree Perfect Form Barbell Row

245 x 10

And with all this milk and food.. really fat and really muscular. :) I think I am going to start training Brazilian Jiu Jitsu on Tuesdays and Thursdays. What do you guys think? It might interfere with the recovery process.

I have already drank basically a whole gallon and a half, so I am doing good with that. I feel great, actually.. just sore.

Diet today so far

4 Eggs
Instant Oatmeal
16oz Milk

(School lunch has no real options here folks. It's hotdogs or pizza or skip lunch. Will be packing starting tomorrow.)

2 Hotdogs
Fries
16oz Milk

Apple
16oz Milk

How may days do you lift?

BJJ, might be right up your alley, fight skill wise, and good for the "take out 7 bouncers at once" fighting style desire you expressed recently.

Really though, it will probably not hinder your recovery much at all, your young, not old like me....

I should whip your ass though when doing it, and directly after.

Hah. Whip my ass. I bet. I kid! :)

I am an endomorph, so I have good recovery anyhow.

What 7 bouncers thing? You mean when the band got in a huge fight at a show? That was good times. I am going to join as soon as I get a lump sum of cash. You have an idea of the cost APPROXIMATELY?

I do desire possibly joining a local MMA fight club and a little self defense also, so I need to learn first.

My typos are out of control lately,!!!!! Nah, I certainly can not kick your ass, I meant the class should beat you up, but not enough to affect your weightlifting recovery.

I don't know. My school costs me $ 95 a month, for unlimited classes. The first month fee for uniform and class was $135. My school is pretty reasonably priced for my area, they don't get much cheaper, then can get a lot higher though.

Just watch a class or two at a couple different schools and programs before committing yourself. Talk to people who train there, and see what the focus is in that school, make sure it seems compatable with what you want out of it.

Okay. Thanks :)

So, another day of 20 rep squats.

First, some serious stretching. For real real.


Squats

• 135 x 8
• 135 x 8 Warm ups.
• 205 x 20 Parallel. Was very hard, but I hit my goal.

Pull overs

• 25 x 20
• 25 x 15

Bench Press

• 170 x 12
• 200 x 10 (Hit that goal also)

Straight Leg Deadlift

• 205 x 12 (Grip gave out; Definitely could have hit 15 if I had gloves)
• 135 x 15

Barbell Row

• 95 x 15
• 130 x 12

Dumbell Military Press

• 40 x 12
• 45 x 12 (hit that goal; easy)

Behind the head tricep extensions

• 40 x 15
• 50 x 12

Dumbell Concentration Curls

• 15 x 15
• 25 x 12

Calve Raises

• 300 x 15
• 300 x 12

Ab Work

Notes: Wow, folks. If you want a routine that will kick your ass and will definitely put muscle on your frame, this is it. I am already getting a lot fuller. I am only using creatine pre and post workout (superpump and sizeon) and am seeing amazing results. Milk is the greatest thing EVER.

________________________________________________________

So recently, I haven't paid a lot of attention to diet, but now I am. I am more than ever. I'm not counting calories, but I am loading up on wholesome, calorie dense food.. and milk.

Breakfast

3 Eggs
Oatmeal
16 oz Milk

Mid Morning Snack

Apple
Water

Lunch

Deli Chicken on whole wheat with mustard
1/2 Cup Cashews
Salad - No dressing
16 oz Chocolate Milk =]

Pre Workout/During Workout

Sumperpump 250
Sipped Sizeon

Post Workout

Packet of Grits
Hamburger patty
16 oz of Milk 

Snack
 
16 oz Milk
 
Dinner
 
10 oz Steak
Sweet Potato with some goodies added
Salad
16 oz Milk
 
Pre Bed (Will be)
 
16 oz Milk
Tablespoon Peanut Butter 
 
and thats it.

yessir. another wonderful nut busting day.
 
 
Squats
 
135 x 5
135 x 5 Warmp ups
 
225 x 20 (hit target goal; 250 on monday)
 
Pullovers
 
25 x 20
25 x 15
 
Bench Press
 
185 x 12
205 x 10 (Hit target; 220 on monday for 10 reps)
 
Barbell Row
 
135 x 12
155 x 10 (Target achieved)
 
Military Press DB
 
45 x 12
50 x 10 (Target Achieved)
 
Straight Legged Dead Lift
 
225 x 12 (awesome; hit another target.)
185 x 12
 
Barbell Curl
 
65 x 12
Then I did a..
85 x 5
80 x 4
70 x 5
45 x 6
..  all in a row for gits and shiggles.
 
Tricep Pressdown
 
130 x 15
140 x 15
Then I did another..
100 x 5
90 x 5
80 x 5
70 x 5
60 x 5
50 x 5
.. all in a row for gits and shiggles.
 
Calve Raises
 
320 x 12
320 x 12
 
Toe Raises
 
25 x 15
25 x 15
 
Suspended knee pull ins
 
2 Sets of 10
 
Notes: Very hard, but awesome. As you can see I am hitting my goals which obviously means I am doing something right. I can't believe some of this weight went for as many reps as it did.. Hell of a workout. Each Monday will be the big days of the week coming off of a two day rest and lots of food. Pretty stoked about monday.
 
_____________________________________________________________
 
So, people at school are starting to notice I am swelling up. I am starting to notice. By February I should definitely be 200lb if not 215. I would love 215 and at the max a 36" waist so the cut won't be hell. I am sitting at about 34 1/2" waist and about 188 - 190lb.  Week one is over, and I am seriously impressed. If you are little and you are bitching about "I CAN'T GAIN WEIGHT" here is your cure.

so, for those of you who read this, here is an update.

i caught a stomach virus on Monday and couldn't eat anything. i am very disappointed and unmotivated. i have probably lost weight, and i have been dehydrated bad.. but today i am picking back up. i forced myself to drink protein and eat so i wouldn't waste away, and i have slept for about 12 hours.. so it's finally dying off.

i will be in the gym tomorrow, no matter what. thanks guys.

Well, I went to the gym today, and obviously right after sickness, I am weak.. Very disheartening.. I think it's time to cut anyhow.  I could not 20 rep squat today, my body simply tried to shut down in my attempt, so I backed off.

Squats

135 x 5
135 x 5
225 x 5
225 x 8

Bench Press

135 x 8
185 x 5
205 x 5

Barbell Row

135 x 5
165 x 5
185 x 5

DB Press

40 x 5
45 x 5 
50 x 5

Calf Raises

320 x 8
320 x 8
320 x 8

Barbell Curls.. I don't even care enough to remember.

Tricep Extensions...

One Arm Snatch

45 x 3
50 x 3

then i hung it up.. ugh, I HATE being weak and un motivated, jesus christ. I lost a lot of water and about 5 pounds over the past day and a half, so yeah. lean gains gained = gone now. fxcking awesome. and so depression kicks in.

I am going to cut down to 170 with about a bf of 8% if that is even possible. I am 185 now and about 15% bodyfat, so it seems realistic.

went in today.. just for strength's sake.

squats

185 x 5
225 x 5
275 x 3

deadlift

135 x 5
185 x 5
225 x 3
315 x 2

machine military press

130 x 8
150 x 8
180 x 8
210 x 8

barbell curls

55 x 8
65 x 8
75 x 8

close grip press

135 x 8
155 x 5
175 x 3

calf raises

300 x 8 for 4 sets.

i think my body has basically full recovered from the flu/virus. monday just be an ass buster... back to 20 rep squats.

yep..so.


Squats

135 x 5 (warm up)
195 x 20

Pullover

25 x 20

Bench Press

185 x 12
200 x 10

Military Press Machine

130 x 10
170 x 12

Deadlift

185 x 12
225 x 8

Barbell Curl

65 x 12
70 x 10

Tricep Press down

120 x 15
140 x 10

Rear Delt Machine

55 x 12
65 x 12

Calf Press

320 x 15
320 x 12

Very nice. Very nice. It was good today.

Oh, by the way.. I am starting the 6 weeks over today. Where I got sick, I got hella off track, so what the hell, I will just start over entirely.

Beginning Weight - 185.4

Squats

205 x 20


Incline Dumbell Press

50 x 12
60 x 10
80 x 3 PR

Dumbell Military Press

50 x 10
50 x 8

Rear Delt Extensions

60 x 12
70 x 12

Pull Downs

120 x 12
140 x 10

SL Deadlift

205 x 10
135 x 12

Barbell Curl + Dumbell Concentration Curl

65 x 12
25 x 10

Press Downs + Pyramid Down Set

140 x 15
140 x 5
130 x 5
120 x 5
100 x 5
90 x 5
80 x 5
50 x 5

Calf Press

320 x 15
320 x 12

Pull Over

25 x 15
30 x 12

Awesome workout. Going for 365 deadlift for as many as I can and 215 for 10 on bench press and 225 squat for 20 reps andddd 240 x 10 on military press machine alllllllllllllllllll on Friday.

very sore today.. feeling very fat, also.

not a very swole day for the perrynaytor.

Okay, so... today was decent, but Monday should be the big day of each week.

Squat

135 x 3
185 x 3
225 x 20 (Collapsed after I racked it.. but at least I made it)

Pull Over

25 x 12
30 x 12

Bench Press

195 x 12
215 x 10 PR (I DID IT!)

Barbell Curl

65 x 8
75 x 6

Overhead Tricep Extension with Dumbell

50 x 12
60 x 10

Barbell Row (Not Machine)

135 x 8
145 x 8

Deadlift

215 x 8
315 x 3 (wasn't feeling deads today.. at all.)

Military Press Machine

180 x 12
220 x 8

Rear Delt Machine

75 x 12
85 x 8

Calf Press

320 x 15
320 x 15

now time for lots of anabolic feeding and some halo 3. =]

weighing in at 187.4 today.

i swear to god i am never going to break 190. 215 is a million miles awway.

so seeing as how today is the only day the gym is open other than friday, i upped the volume and tested some maxes. i wasn't too disappointed, except with deadlifts.

Squat

225 x 8
255 x 10
275 x 8
350 x 1

Bench Press

195 x 8
215 x 8
225 x 8
275 x 1

Machine Press

180 x 8
200 x 8
220 x 8
240 x 1

Pulldowns

115 x 8 (Wide Grip)
130 x 8 (Close)
130 x 8 (wide)

Deadlift

225 x 5
275 x 3
Attempted 315 = Fail (My form is horrible; I mirror trained today)

Then I worked some arms.. It's just whatever at this point. Damnit to hell.