laxmasta's training journal

RE: laxmasta's training journal (laxmasta101)

Fri, 15 Feb 2008 12:55:01 GMT

lastttt day of my cut

Incline DB Press:
3x10x60
1x8x60
superset with
seated rows
4x10x120

Sit DB Military Press
1x8x40
3x10x35
superset w/
Wide-Grip Pulldown
4x10x105

Close-grip bench
4x10x95
superset w/
high pull
4x10x115

noice.

RE: laxmasta's training journal (laxmasta101)

Wed, 13 Feb 2008 13:40:27 GMT

last squat day of this cycle.

Squat:
5x5x225 (120 second rest)

Deadlift
5x5x275 (60 second rest)

Bulgarian Split squat/Step up superset
5x5x50 (60 second rest)

Hanging leg raises:
3x12

RE: laxmasta's training journal (laxmasta101)

Mon, 11 Feb 2008 13:27:41 GMT

third to last workout of the cycle.

Rest times were measurably shorter this workout at exactly, perhaps a little less even, than 30 seconds.

Incline DB Press
1x15x55
1x12x55
1x12x50
Superset w/
Close grip seated rows
3x15x105

DB Military Press
1x15x35
2x12x30
superset w/
Wide-Grip Pulldown
3x15x90

Close Grip Bench:
1x13x85
1x14x80
1x14x75

Ball Crunches:
2x15

Intervals:
2 minute, 4 mph warmup

10x 1 minute at 4mph/.5incline, 1 minute at 11 mph/.5 incline

3 minute 4 mph warmdown

RE: laxmasta's training journal (laxmasta101)

Fri, 08 Feb 2008 15:40:05 GMT

Nice workout today. Rest periods were LOTS shorter than the usual 2-3 minutes.

Squats:
4x10, 205 lbs, about 90 second rests

deadlifts:
4x10, 225 lbs, 60 second rests, deweighted every time it hit the floor

Bulgarian split squats/ step up superset
4x10, 30 lbders, 60 second rests

RE: laxmasta's training journal (laxmasta101)

Wed, 06 Feb 2008 14:35:17 GMT

good workout today

Incline db:
5x75'sx5
superset with
seated rows:
5x127.5x5

Military Press:
5x50'sx5
supersetted with
hammer-strength pullups
5x5

Close Grip bench
5x110x5
supersetted with
High pulls
5x135x5

ball crunches: 2x15

bike intervals:
1 minute at level 12 at 85 rpm+
1 minute at level 17 at 85 rpm+
for 5 sets each

RE: laxmasta's training journal (laxmasta101)

Mon, 04 Feb 2008 13:23:09 GMT

workout felt brutal today

Squat (rest:60-90 seconds)
2x195x15
1x185x15

Deadlift (60 seconds)
3x205x15

bulgarian split-squat/step-up (30)
3x25x15

no cardio today....too wiped. I'm going to go in and do some cardio tomorrow though. No lifting til wednesday.

btw cycled off creatine/caffeine starting today

RE: laxmasta's training journal (laxmasta101)

Thu, 31 Jan 2008 15:31:10 GMT

Good legs day today....felt a little worn down so i skipped cardio to help avoid a cold

Squat
5x245x5 (use this weight next week; form a little sloppy)

Deadlift:
5x275x5 (cut out shrug portion due to rotator cuff)

Bulgarian Split-squat/step up superset
5x45x5

RE: laxmasta's training journal (laxmasta101)

Tue, 29 Jan 2008 13:24:20 GMT

weighed in today at 182.2 lbs after a shower (but before I had anything to eat/drink)

Incline DB Press:
2x55x15
1x50x15
Superset w/
Sitting rows (Close-grip)
3x112.5x15

Military DB Press:
1x35x15
1x30x15
1x25x15
Superset w/
Pulldown:
3x105x15

Close-Grip Bench:
3x80x15
superset w/
High Pull:
3x115x15

Leg Lifts:
2x10

intervals:
2 minute 4 mph warm up
6x10 mph, 2 minx 11mph with 4mph, 1 minute rest periods
2 minute 4mph warmdown

felt goood......Imma gonna get in some jump roping tomorrow ...

RE: laxmasta's training journal (laxmasta101)

Mon, 28 Jan 2008 13:45:32 GMT

getting WAYYY cut...I'm weighing myself tomorrow morning

Today's workout:
Squat:
4x210x10

Deadlift/Shrug:
4x205x10

Bulgarian Split Squat/Step-Up Superset
4x30x10

RE: laxmasta's training journal (laxmasta101)

Sat, 26 Jan 2008 15:15:04 GMT

TERRIBLE workout today....
I went to georgetown the last two days, had a total of about 6 hours of sleep between the two nights in the process, and in the meantime have been cutting so I lost a considerable amoutn of strength. also, I hurt my shoulder a little playing basketball yesterday but stupidly lifted through it.

Incline DB press:
3x70x5
2x65x5
superset with:
sitting row (close grip)
5x135x5

Military DB:
4x50x5
1x45x5
superset w/
Pulldown:
5x135x5

Opted out of high pulls/ close-grip bench due to shoulder......

hopefully next week will go better........

RE: laxmasta's training journal (laxmasta101)

Wed, 23 Jan 2008 14:19:18 GMT

sick workout today..i'm wiped

Squats:
3x195x15

Deadlift shrugs:
1x195x15
2x185x15

Bulgarian Split Squats superset with step-ups
both: 3x20x15

Notes: Shorter Rest periods next time....keep the same weights.

Jump-roping tomorrow for about a half hour before school.

RE: laxmasta's training journal (laxmasta101)

Tue, 22 Jan 2008 13:56:00 GMT

saturday I weighed in at 187!

Todays chest routine

Incline DB
4x60x10 (up 5 lbs from last week!)
superset w/
sitting rows
4x112.5x10 (up 7.5)

Military Press:
40x10
3x35x10 (little more than last week)
superset w/
Pulldowns
4x112.5x10 (little more)

High pulls
4x115x10 (up 30 lbs)
superset w/
close-grip bench
4x95x10 (up 20 lbs from last time)

16 minutes of intervals on a bike

RE: laxmasta's training journal (laxmasta101)

Tue, 15 Jan 2008 14:00:24 GMT

went off of keto starting this past sunday due to dizziness and the inability to think clearly. I started a carb cycle.

Workout was good today, very good considering i was sick all weekend.

Squat: (shorter rest than last time, continual reps for the most part)
4x205x10 (move up to 210 next week)

Deadlift:
4x215x10

Bulgarian split-squats:
4x25 lb dumbbellsx10
superset with:
Step-Ups:
4x25x10

Ball Crunches:
3x20

RE: laxmasta's training journal (laxmasta101)

Fri, 11 Jan 2008 13:49:15 GMT

sweet workout today, high energy. I am down to 188 lbs in the morning after a shower (so a little wet).

Incilne DB:
75x5
75x4
70x5
70x5
70x5

Sit Row:
5x120x5

DB Mil:
5x55x5

Pulldown:
5x135x5

Close Grip Bench:
5x105x5

High Pull:
5x135x5

ball crunches:
2x15

RE: laxmasta's training journal (laxmasta101)

Thu, 10 Jan 2008 14:52:19 GMT

threw up today so i had to skip step-ups

Squats
205x15
205x10
185x15

deadlifts
3x185x15

bulgarian split squats
12x15
12x15
12x15