Doing Work With The Help Of Matt20

[kickboy]

cool Man, this will also rest your body from the cardio and let you work size and strength. I think our bodies respond well to cycle training. It's like no matter what the focus is strength or endurance at some point we peak and have to rest then rebuild. All the while trying to retain as much of a base as possible. I think the biggest mistake I have made over the years is running too much and being addicted to less than 10% body fat. I mean I don't want it over 18% but at 6-8 it is hard to gain any power or at least I think it is true of my body.

[Max1973]

Ugh..I couldnt get to school to use the god damn gym! My sister had to use my car so I had to use my home gym and do prison work out again and not to mention do only some of the things matt gave me but I think I did a over all awesome job!

Friday 23rd - Back/Traps/Abs/Cardio

1)Pull Up - 4 x fail

2) Wide grip - 4 x fail

3) Close Grip Low Row - 100lbs @ 12/12/10/8

4) Bent Over BB Rows- @ 70lbs x 12/ 80lbs x 12/ 90lbs x 12/ 100lbs x 10 ( I have no idea if we are counting the bar? Those numbers are not counting the bar

5) Single Arm Bent Over DB Row @ - 40lbs x12/ 50lbsx 12/ 60lbs x 8 / 70lbs x 8

6) DB Shrugs @ 55lbs x 12/ 60lbs x 12/ 65lbs x 11/ 65lbs x 10

7) Bent Hand The Back BB shrugs @ 100lbs - x 12/x12/x12

8)Lower Back Work - Good Morning @ Body Weight - 3 x 25 Reps

I had to throw some cardio in here..So I did it in Circuit work out to shake things up..I have some crap going on in my life and I needed to get my blood moving to burn out some of the pent up angre

Circuit work out Cardio

1) Jump Jacks - 3 x 100

2) Sledge Hammer @ 20lbs Sledge to tire - 3 x 1 min round

3) Sit Ups - 3 x 25

4) Ab crunch Side Bends - 3 x 10 each side with 45lb plate.

Done , Done, Done, Done

Just finished my Mass Gainer Shake @ 40 grams protein..YUM!

[rippednmichigan]

Nothing wrong with a home gym man, that's what I got. You can listen to what ever music you want and however load you want. Nobody curling in the squat rack, nobody not wiping the equipment when there done, man I can go on forever.

Also you have a Sledge to tire set up! ENVIOUS bro.

[Max1973]

Well..Again I couldnt make it to the gym so I used home gym but WOW I feel BLASTED OUT..I started this week with another Hypertrophy cause I am not gonna make it to the gym except for Tuesday and Thursday but this is what I did still following the plan

Monday- Chest/Biceps/Forearms

1) Decline Push Ups With 35lbs weighed vest on - 1 Set- 15reps, 2nd set-15 reps, 3rd set - 10 Reps / 4th and 5th set had 120lbs Girlfriend sit on sit did 9 reps for the last two..Chest felt like hamburger.

2) Flat DB Press- 4 sets @ - 45lbs - 10 reps/ 50lbs - 10 reps/ 55lbs - x9 Reps, 55lbs - x 9 reps

3) Flat DB Flyes- 4 sets @ - 35lbs x 8/ 35lbs x 8/ 40lbs x 8/ 40lbs x 8

4) DB Curls - 4 sets @ 36lbs x8/8/8/8 I went up in weight I think quite a bit I was hitting 35lbs on a max for 1 set of 8 last week

5) Free Weight Preacher Curls @ 40lbs x 12/12/12

6) Standing BBCurls -3 sets @ ( With out counting the bar) 50 x8/40x8/40x8

7) Forearm Wrist Curls 4 sets with 15lbs for 12/12/12/12

Just to keep up with you guys on how I am eating..

Today I had

1) 6 egg white, 1 25gram protein shake, 1 whole grain begal with light cream cheese

2) Working on lunch right now - Home made Fajites with 2 cups brown rice, 2 cups brocoli, 1 whole tamato, 1 large glass of water and 2 Eggs

[Max1973]

Anyone got any imput with this new week so far

[rippednmichigan]

Originally Posted by Max1973

Anyone got any imput with this new week so far

looks good Max.

Hey on those preacher curls was that BB or DB?

[matt20]

Everything looks good. You seem to be progressing with the weight and reps well!!

[Max1973]

I was able to make it to the school gym but I did not have alot of time before class started so I made the best of it and what I could do. I feel I actually did a pretty good work out.

Tuesday- Legs/Calves

1) Warm Up - Prison Squats @ Body weight 3 sets x 25

2) Leg Press - 4 sets @ 270lbs x 12/ 290lbs x 12/ 300x 11/ 330 x 10

3) Laying Leg Press ( Only machine I could find that was open) 4 sets @ 150lbs 12/12/12/12/

4) Leg Extentions - 4 sets @ 100lbs x 12/ 110x 12/ 115x 8/ 115 x 8

5) Standing Calf Raises - 4 sets @ 250lbs x 12/12/12/10

Then I blasted off to class to take far to many test

[Max1973]

Thursday..

Shoulders/triceps

1. Overhead press - 75¤12 / 80¤10 / 85 ¤10 / 90 ¤ 8

2. Lateral raise side - 25 ¤10 / 25 ¤ 10 / 25 ¤ 10

3. Front lateral raise - 25 ¤ 10/10/10

4. Around the worlds with 35lb plate for 12/12/12

5. Close grip bench press - 207-7/ 145-10/ 145-10/ 145-10

6. Cable tricep extensions - 115- 12/ 120 -12/ 125-10/ 125-8

Triceps and shoulder feel like chop meat

[Max1973]

I have been lagging since last week just been dealing with school and what not.

Anyways this was my last week of Hypertrophey and next week will be all power.

If you notice the weight and reps have gone up

This was My Thursday - Shoulders/Triceps/ Abs

1) Over Head Press
Warm Up Set @ 50lbs x 12
50lbs x 12
50lbs x 12
Work Set
80 x 10
90 x 10
95 x 8

2) Side Lateral Raise
20 x 12/12/12/12

3) Front Lateral Raise
20 x9/8/8/8

4) Skull Crushers
Warm up - 20lbs x 15
45 x 10
50 x 8
50 x 9

5) Single Over Head DB Extention
50 x 12/10/12

6) Bench Dips w/ DB kick backs SS ( I know you dont like these Matt but they give me a solid pump =(

Bench Dips - 3 x 15/15/20
DB Kick Back - 10 x 12/12/12

7) Sit Ups 3 x 20


I will be more active now about putting up my log. Tomorrow is the last hypertrpphey for Back and Traps.. I have been told I am getting bigger and more solid and I have been getting I feel hella strong. =)

[Max1973]

This Monday Kicked off the power week..Man I am tired! But I had to do a home work out.

Monday - Chest/Biceps

1) Flat Bench Press -

Warm Ups
110 x 12
110 x 12
110 x 12

Work Sets
1) 182 x 6
2) 200 x 5
3) 220 x 5

2) Flat DB Press

Warm Up
60lbs x 12

Work Sets

1) 65 x 6
2) 76 x 5
3) 76 x 5

3) Explosive Clap Push Up W/ 35lbs Weight Vest

1) x 10
2) x 10
3) x 10

4) Standing BB Curls

Warm Up
60 x 10

1) 82 x 3
2) 82 x 3
3) 77 x 3
4) 72 x 5

5) DB Hammer Curls

1) 34 x 6
2) 37 x 5
3) 40 x 6

[rippednmichigan]

Nice numbers bro!

[Max1973]

Thanks Man!

[Max1973]

Today was alright I couldn't do much for legs cause I ws running late for class

Tuesday legs .calves

1. Squats
1) 150* 12/12/12
1) 200 * 10/10
1) 250 * 8/8

2) leg press
1) 200 * 12
2) 210 * 12
3) 225 * 10
4) 235 * 8
5) 240 * 8

3)calf raises
225 * 10/10/10
240 * 8/8

[Max1973]

Today was Cardio. I felt like I was getting bigger and fatter lol! But I have since them slimmed down again. I was about 192/192 and I checked today and I was at 186 thank god.

Matt wanted me to put up how I am eating now...I will be doing that everyday.

I am putting everything I am eating today because I have everything made already.

Wednesday Nov 11th 2009

Cardio

1) Heavy Bag Full Blown MMA Work - 1 x 5 min round followed by 1 set of 50 sit ups

2) Ground And Pound work on Ground Dummy - 1 x 5 min Round 1 x 5 min round followed by 1 set of 50 sit ups

3) Heavy Bag Full Blown MMA Work - 1 x 5 min round followed by 1 set of 50 sit ups

4) Ground And Pound work on Ground Dummy - 1 x 5 min Round 1 x 5 min round followed by 1 set of 50 sit ups

Puts me at about 25/30 mins of high speed cardio.

Food-

1) 1 / 25 gram protein Shake , 4 egg whites = 57 grams of Protein , 1 bottled water, 2 cups coffee

work out

2) 50 gram protein Shake, 1 apple , 1 bottle water

3) 1 chicken Breast, 1 can of Tuna, Brown Rice, 1 bottle water

4) Dinner - 1 chicken Breast, Brocoli, Carriots, 1 bottle water

5) Before Bed - 1 50 gram protein shake

Tomorrow is Shoulders/Triceps Power time!

[Max1973]

Here is a pic of the gun show so far

[Max1973]

I had a excellent workout and think I did rather well.

Thursday - Shoulders/Triceps

Power

1) DB Press -

35 x 8
40 x 6
40 x 5
45 x 5

2) Upright Rows 60lbs x 10/10/10

3) Close Grip Bench Press
165 x 8
165 x 6
170 x 5
183 x 5

4) Reverse Sitting Triceps Rower
200 x 5
180 x 5
170 x 5

5) Flat Bar Cable Tricep Pressdown
140 x 5
130 x 6
120 x 6

Food for today and tonight

1) 25 gram protein Shake , 4 eggs = 53 Grams of Protein, 1 bottle water
2) 1 Chicken Breast = 25 grams of protein, 1 bottle water
work Out
3) 1/ 25 gram protein shake , 1 and 1/2 chicken breast= Total 50 grams of protein, Mixed veggies, 1 bottle water
4) 4 egg whites = 28 grams of protein
5)Before Bed - 50 gram protein Shake

Total = 206 grams of protein today

[onetiredkris]

the work looks good, diet is a tad off the past few days.
todays diet was lacking foods completely : eggs,chicken,eggwhites+no carbs= malnourished

i cant find how much you weigh and if your trying to gain or cut, shoot your stats.

[matt20]

I agree with kris. We have helped with diet earlier in thread and it doesnt look like you have been following it. Also 4 egg whites is not 28g protein.

[Max1973]

I know we had the diet worked out but I was having the problem as ripped..I was getting belly fat and some
Tit fat..I tried to alter it a tad with the last two weeks and he stomach area is getting tighter. With th chicken
I eat brown rice or another clean carb but I feel like I was over due it a tad. I started getting up to like 192 and there
Was a lot of fat in those areas. I weight in today at 186. And I am 5'8