By: Alton Hare

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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