By: Alton Hare

Monday- off gym closed- 11/12/01- day 84
12:00 5 eggs, 2 serv grits
3:00 ramen noodles, tuna, banana
6:00 chkn breast, thigh, wing, rice
9:00 Big Whey in milk

Tuesday- back- 11/13/01- day 85
7:00 cheerios, Big Whey in milk

9:30 Powerbar
11:30 grilled cheese sandwich, fries, 8 oz milk, raisin cake
3:30 banana

4:20 train (did workout in 28 minutes, twice the normal pace)
Bent Rows: 225x2, 205x4, 185x7, 175x8
DB Rows: 70sx12r, 11L; 80sx7r, 6L; 80sx5r, 4L
CRGPdown: 135x12, 135x6, 120x10 (almost no rest)
Seated Rows: 90x12, 12, 10 supersetted with
hyperextensions w/ 45# for 12,10,8

4:50 N Large

6:45 baked potato, ham, biscuit, vegetables

10:30 1 scoop Pro Blend 55 in milk

*Pro Blend has milk and egg protein along with whey which, mixed with milk, provides a slower released protein more suitable for before bed

Also, though I hadn't planned on going twice has fast, it was a nice change of pace, made the workout more interesting and more intense. The only drawback, of course, is that fatigue sets in more quickly with decreased between sets, and so the amount of weight and reps possible go down. Can't wait for chest tomorrow 330 bench baby.

Wednesday- chest- 11/14/01- day 86
7:00 cheerios, Big Whey in milk
9:30 Powerbar
11:30 ckn wings, fries, 8 oz milk, apple pastry
3:05 banana, 24 oz milk

4:00 train
Bench: 330x1, 315x2 (last 1 w/ a touch spot), 275x6, 250x8
DBP: 115sx5, 100sx7, 100sx5
flyes: 35sx10, 8, 30sx10 supersetted with cable
crossovers 25x10, 8, 20x10
Dips: 8, 7+1 after a pause, 6 +2 after a pause
Skullcrushers: 85x8, 6, 5 (next week I get 95 for 8)
Raised close push ups: 5, regular close: 2, wide: 3

5:05 N large
6:40 pork roast, corn on cob, croissant roll
9:30 Pro55 in milk

Thursday- off- 11/15/01- day 87
Decided not to train a 3rd day in a row, I new I wouldn't be at my best because I just felt tired. It would've been pointless
7:00 8 oz OJ, Big Whey in milk, cheerios
11:30 turkey, stuffing, 8 oz milk, roll
3:30 dbl whopper w/ cheese, onion rings, just needed some junk food
4-5 intense basketball
6:30 potato salad, rice w/ chkn, peas
9:30 Pro55 in milk

Friday- legs- 11/16/01- day 88
7:00 cheerios, Big Whey in 16 oz milk
8:30-9:30 more basketball

3:30 24 oz milk

I knew my leg workout was gonna suck today, all the running and jumping from basketball (which I played very hard) made my legs a little more fatigued. But, I went ahead and tried anyway, just in case I could maybe dig deep and still do more weight. Also, my time was restricted because I had to work tonight.

3:30 train
Squat: 435xX (I came out of the bottom part with a strong drive, and the weight went up, but then I ran out of juice and came back down. I knew I had the strength I just didn't have enough ATP left in the leg muscles.

365x3, 315x8, 300x10
4:10 N Large
7:30 subway melt (6")
2:10 Pro55 in milk

Saturday- off- 11/17/01- day 89
11:30 4 eggs, 2 serv grits, 2 slices toast
3:00 1.5 serv frozen pizza
6:00 stk and cheese sub
1:00 Pro55 in milk

Sunday- off- 11/18/01- day 90
11:30 noodles, tuna, banana
2:30 beef tips w/ vegetables and 16 oz milk
5:30 3 hot dogs, 1.5 serv potato salad
9:30 1 serv Pro55

Monday- Air Force PAE- 11/19/01- day 91

7:00 cheerios and Big Whey in milk
9:30 Powerbar
11:30 chkn sandwich, fries, 8 oz milk
3:05 24 oz milk
3:15 PAE

pull-ups: 9 (I'm not so good at these bc of my leg size and I haven't been training my lats as long as my chest. These were also done with each one starting from a dead hang)
push-ups: 82 Very good at these
standing long jump: 8'8"
kneeling b ball throw: 69 ft.
400 m shuttle run in 80 m distances: 68 secs

5:05 baked chkn breast, mashed potatoes

7:00 meatloaf, baby carrots and broccoli, 3 rolls, rice

10:00 Pro55 in milk

Tuesday- 11/20/01- day 92- back
bent rows: 225x3, 185x10, 185x9, 175x10 (EVERY bent row was stronger than last week, every freakin' set! even after doin' the physical aptitude exam yesterday!)
dumbbell rows: 80sx10r, 9L; 9r, 8L, 9r, 7L
CRGPdowns: 135x10, 150x6, 165x4 yummy

Seated CG rows superset w/ hyperextensions: 105x12, 10, 9 and 45# 12, 10, 8

Wednesday- chest- 11/21/01- day 93
Bench: 335xX didn't come off my chest, I felt sooo weak, I was so depressed I just left

Monday- chest- day 98- 11/26/01

Bench: 335xX at least I got it halfway up and hit the wall still felt outta whack somehow, like I was burning out quicker than I was supposed to. I felt strong, buy my fibers were already fatigued from lowering 335 lbs, so I didn't have enough ATP to generate the explosion needed from the bottom.

300x2 damn definitely fatiguing faster, the problem is not the strength of the contractile fibers, but in a lack of ATP

275x4 sucky
245x6 wtf
225x7 I haven't failed here since I started the journal. Man I'm off. I think the benchmaster is gonna need some time to recalibrate.

100sx5,4,4

db flyes w/ machine flyes: 30sx10,8,8 and 80x10,8,8 respectively

skullcrushers: 95x8 at this point, though this is an increase, I just felt crappy and didn't feel like training anymore. Man what a bummer.

Tuesday- 11/27/01- back- day 99
Bent Rows: 185x10, 8, 165x10 (stuck to 3 sets cuz of the way I've been feeling lately)
DB Rows: 80sx10r, 9L; 9r, 8L; 8r, 7L remarkable how consistent these are
CRGPdowns: 150x8, 150x6, 135x8

seated CG rows w/ hyperextensions: 90x12, 105x10, 8 and 45# for 12, 10, 8

Though my strength on back hasn't gone down significantly, I still feel a lack of motivation and enthusiasm.

Diagnosis: stale workout.
Cure: new workout program. I wrote down some new workout ideas:

Chest

Start an AB program where I alternate workouts each week, like I did for legs in my leg training article Monster Quads and Bulbous Hamstrings. It'll be more of a bodybuilding style chest workout instead of so number oriented as I've been training. For my A workout, I'll do incline barbell presses, decline dumbbells, then flyes with close grip EZ curl bar presses. Then skullcrushers or french presses, dips, cable pressdowns, and finally push-ups. On the B workout all that will change is I will start with decline barbell press and then go to incline dumbbells.

Back

Return to chins and deadlifts, keep dumbbell rows in. Then CRGP downs as usual and wide grip seated rows w/ shrugs and hyperextensions at the end.

Legs

Front squats, stiff leg deadlifts, superset leg extensions and leg curls

and of course bis/shoulders/calves remain optional bc we work these in weightlifting pretty well. Gives me an extra day I can get home early to study.

Thursday- day 101

Squat: 430x1, 365x4, 335x8, 300x10

Here's where I figured out that 390 for 4 musta been wrong, cuz I had Greg who is an amateur bodybuilder and owner of my gym tell me when I hit parallel. I got the max but the subsequent 365 went like the previous 390. Obviously I slipped a little with 390. Oh well, live and learn.

Leg Press: 14 platesx8,8,6 (if you've read my leg training articles you'll notice then I was doing 540 for my heaviest sets, 14 plates is 630 lbs. and it's not even my heaviest sets. Not bad)

Leg Curl: 80x12, 90x8, 6

End journal.

My next journal will be in 2 weeks, as I'm writing this it is Saturday, day 103, so I am anticipating the new chest workout Monday. Be prepared to laugh at me as my incline strength is really low. Pathetically low, so it's time for me to stop showin' off my bench strength and start working on my weaknesses. Really, I incline like 225 for 2 or 3, pathetic when at normal strength I'm flat pressing it for 15. Oh well. I'm off to Pro55 and bed!

- Alton

beautifuldisaster420@yahoo.com

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