| I got a really good pump in my biceps, my lats and traps are only slightly sore. Chest is sore, can't wait to train legs tomorrow, I'm not gonna hold back, I'll hammer 'em. |
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Monday- 09/17/01-back-Day 28
6:50 Total, Big Whey, and PB
9:40 32 oz. milk
11:40 foot long hot dog, 8 oz milk
2:50 banana
3:05 Big Whey, 5 g creatine, 2 g ribose, 16 oz milk
4:00 train
Chins: 8, 5, 4
Deadlift: 365 for 3 sets of 5 I didn't pyramid or go
extremely heavy because I wanted to work on form more
this week
Bent Rows: 145x8, 145x6, 135x8
Closer Reverse Grip: 135x10, 140x8, 135x8
Seated CG Rows: 95x8, 90x8, 80x10
5:00 N Large, 5 g creatine, 2 g ribose
7:00 Beef, 2 rolls, corn, black eyed peas
9:00 3 ZMA caps
9:30 Big Whey, 16 oz. milk
140 is the heaviest I've ever gone on CRG Pulldowns, and
bent rows were pretty strong considering I did it
third in the workout. The first time I did bent rows
I didn't do deadlifts, so I have gotten significantly
stronger.
Tuesday- 09/18/01- Day 29- chest/tris
6:45 Noodles and tuna
9:40 1 qt milk
11:40 chicken nuggets, fries, 8 oz milk, roll
3:30 Big Whey, creatine, ribose, 16 oz milk
4:15 train
Bench: 225x5, 245x4, 265x3, 285x2, 305x1 w/ a touch
spot
DB Press: 100sx8, 6, 5 drop to 65sx6
flyes: 30sx12, 10, 8 supersetted with cable
crossovers: 20x10,8,8
French presses: 65x12, 85x5, 75x6
Cable Pressdowns: 50x8, 40x10, 40x8
Dips: 8,5,4
incline close push-ups: 7
5:20 N Large, creatine, ribose
7:10 Beefaroni w/ cheese
9:15 3 zma caps
9:45 Big Whey, 16 oz milk
Wednesday- Day 30- 09/19/01- off
6:45 banana, cheerios, tuna
9:40 1 qt. milk
11:40 2 slices pizza and some fries
3:05 Big Whey, ribose, creatine
Thought I'd post the curls I did in weightlifting
class today.
65x8, 85x6, 95x4, 65x8, 45x15
My calves aren't sore anymore
4:15 beef steak sandwich
7:40 pork chop, wild rice, 6 baby potatoes
8:50 3 ZMA caps
9:30 Big Whey, 16 oz milk
I got a really good pump in my biceps, my lats and
traps are only slightly sore. Chest is sore, can't
wait to train legs tomorrow, I'm not gonna hold back,
I'll hammer 'em.
Thursday- Day 31- Legs- 09/20/01
6:45 cheerios, Big Whey, banana
9:40 qt. of milk
11:30 beefaroni w/ cheese, 8 oz milk, fries, roll
3:05 Big Whey, 16 oz milk, 5 g creatine, 10 g ribose
(extra ribose to make up for lack of banana)
3:50 train
Squat: 315x8, 345x4 (rack and drop to 335 for two to
complete the set of 6), 335x4, 275x8, 225x15
Leg Press: 14 platesx8,7,7
Leg Extension: 70x10, 10, 8
Leg Curl: 80x10,10,8
4:50 N Large, 5 g creatine, 10 g ribose
7:30 meatloaf, rice, 2 rolls, 1 large baked potato
9:30 3 ZMA caps
10:00 Big Whey, milk
Very good leg workout! I think I'll leave SLDLs out
until I start front squatting every workout and stop
deadlifting. Doing 2 types of deadlifting in the same
week is too much on the lower back.
Friday- Day 32- bis/abs/calves/shoulders- 09/21/01
6:40 cheerios and Big Whey
9:30 qt of milk
11:30 corndog, 8 oz milk, fries, mixed vegetables
3:05 Big Whey, 5 g creatine, 2 g ribose
4:10 train
military press: 115x8, 135x6, 135x5, 115x8
lateral raises: run the rack from 30s to 12s, total 31
reps, short rest, then 20sx8
curls: 85x8, 95x6, 95x4, 85x7
calf presses: 320x12, 360x10, 410x6, 380x8, 320x10
rope crunches: 50 lbs.x3x20/side
knee-ins: 20 reps for 3 sets
4:50 N Large, creatine, ribose
6:15 porkchop, meatloaf, wild rice
8:30 2 pure protein bars, Powerbar harvest
11:15 3 ZMA caps
Today I just felt like my biceps needed a little more
stress, though I work them during the week in
weightlifting. Military press is another exercise I
haven't done too much of. I liked it though, I should
get better at it. calf press weight went up, already
lookin' forward to deadlift and bench Monday and
Tuesday. I'm changin' up my rep-set scheme on both
some, cuz I'm needing more stress now that my muscles
are conditioned. My legs are fairy sore, but mostly
in the top of my hamstring, glutes, and inner thighs.
Little in the outer thighs but not as much as I'd
like. That's why I've decided to do front squats
periodically, which tend to stress the front thigh
more.
Saturday- Day 33- off- 09/22/01
12:30 eggs w. cheese, 2 servings grits, 2 slices of
toast
3:30 Beefaroni w/ cheese
6:30 Powerbar harvest, protein bar, balance bar
8:30 2 roast beefs, chicken sandwich
11:30 3 ZMA caps
12:00 Big Whey, 16 oz milk, 5 g creatine.
Legs are almost not sore anymore. glutes and front
thighs almost completely recovered, only the very
upper inner part of my thighs have a measurable
degree of soreness.
Sunday- Day 34- off- 09/23/01
11:30 3 servings pancakes w/ peanut butter, 16 oz
milk
2:30 turkey breast and mashed potatoes
6:30 2 large beef fajitas, bowl of ice cream
9:00 3 ZMA caps
9:30 Big Whey, 16 oz milk, 5 g creatine.
Only the upper inner part of my thighs are slightly
sore. I'm anxious to see what I deadlift tomorrow,
but I'm worried that my heavy leg workout may impede
my deadlift performance. My legs should be completely
recovered tomorrow.
Monday- Day 35- back- 09/24/01
7:00 cheerios and Big Whey plus a banana
9:30 1 qt of milk
11:30 fries, 8 oz milk, barbecue sandwich
3:15 Big Whey, 16 oz milk, creatine, banana
4:00 train
Deadlift: 405x3, 415x3 (PR), 365x5
bent rows: 145x12, 155x8, 145x8
lat pulldowns: 105x10, 10, 8
CRG Pulldowns: 140x10, 140x8, 125x8
Close grip seated rows: 90x12, 90x10, 10
4:55 N Large, creatine
7:40 3 slices of pizza w/ pepperoni and mushroom
10:00 3 ZMA caps
10;30 Big Whey, 16 oz milk
Had a very good workout, decided not to do chins first
so I could channel all my energy into my deadlifts and
bent rows. I did lat pulldowns instead of chins so
that I could use less resistance and get more reps,
while isolating my lats more. Tomorrow's a new bench
setup, with more reps also.
Tuesday-chest-Day 36- 09/25/01
6:45 cheerios, Big Whey, banana
9:45 1 qt of milk
11:30 3 slices of pizza
3:30 Big Whey, creatine, 16 oz milk
4:00 train
Bench: 235x8, 255x6, 265x4
DB Press: 100sx8, 100sx6, 100sx5
flyes: 35sx10, 35sx8, 30sx8 supersetted w/ cable
crosses: 20/handx10,10,8
French presses: 85x8, 75x7, 65x8
Cable Pressdowns: 50x12, 40x15, 50x10
Dips: 8, 7 and 1 forced, 5 and 3 forced
Incline close push ups: 6
4:55 N Large, creatine
7:40 spaghetti
9:40 3 ZMA caps
10:30 Big Whey and milk
235 was too light on the first set, pretty satisfied
with everything else. back isn't even sore today, so
I'm developing quite a tolerance to my training.
Wednesday-day 37- 09/26/01- off
7:00 cheerios banana and Big Whey
10:00 qt of milk
12:30 grilled chicken sandwich, fish sandwich
3:30 2 saus, egg, chs biscuits
6:00 2 ckn breasts, stuffing, beans
9:00 3 zma caps
9;30 Big Whey, milk, creatine
chest is a little sore, tris fairly sore. I'm
thinking about take a week or 2 off when I cycle off
creatine, then come back and do a routine where I
focus on incline chest, front squat, SLDL, and stop
deadlifting for back, and instead do more isolation
for the back. That for 6 or 8 weeks, then back to
bench, squat, deadlift, and leg press. Sounds good.
Thursday- Day 38- 09/27/01
7:00 cheerios, Big Whey, 16 oz milk
10:00 1 qt of milk (I could drink milk all day)
12:00 noodles, tuna, banana
3:15 Big Whey I milk, 5 g creatine
4:20 train
Squat: 315x8, 335x6, 345x4, 300x8
Leg Press: 16 platesx6, 14 platesx10
had to cut it short today.
5:00 N large and creatine
7:40 grilled chicken sandwich, 1 serv. potato salad
9;40 3 ZMA aps
10:15 Big Whey in milk
I really hated not being able to finish my workout,
but I did make some pretty definitive strength
increases from the week before, so that's good.
Friday- 09/28/01- bis/shoulders/calves- day 39
7:10 cheerios and Big Whey in 16 oz milk
9:50 1 qt of milk
11:50 pizza, fries, 8 oz milk
3:30 grilled chicken sandwich, banana
6:30 2 roast beefs and a dbl cheeseburger
10;00 3 ZMA caps
10:30 Big Whey, milk, 5 g creatine
Did my workout in weightlifting since I had to work
after school. wasn't as good because first I had to go
through the coach's workout w/ light weights. After
that I did:
Curls: 21s w/ 55 lbs. 75x8, 65x8, 65x8, 65x8
military press: 125x8, 135x6, 145x4, 115x8
calf presses: 320x12, 360x10, 380x8, 360x8, 320x10,
320x8
period over :(
Saturday- 09/20/01- off- day 40
12:30 4 eggs, grits, 2 sausage patties, 2 slices
toast (little hungry)
3:30 beefaroni w/ 2 slices cheese
6:30 balance bar, pure protein bar, Powerbar harvest,
cliff bar
11:30 Big Whey in milk and 5 g creatine
Sunday-09/30/01- off- day 41
9:30 cheerios banana and tuna
1:00 balance bar, Powerbar harvest, pure protein bar,
cliff bar
1:30 grilled chicken sandwich, 2 roast beefs w/
cheese
7:30 2 hot dogs, baked beans
10:30 Big Whey, milk, and creatine
At work they forgot to give ma ten minute break, and
when I finally told them (at 1) I ate my normal bars
but then they made me go to lunch 30 mins later, so I
had to eat my normal lunch, basically I ate one HUGE
meal.
I'm pretty happy with the way things are going, though
with my AP classes time is pretty tight, which is why
this article is a bit late and a bit short. E mail me
with questions/comments.
- Alton
 beautifuldisaster420@yahoo.com
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