MA83's Plain Ol' Training Log

Lol! It says at the end of my workout posts. ProGym for Windows Phone.

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4 1/2 weeks out





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Damn!!!!! you don't even look like the same person. keep killing it bro. fantastic BEAST MODE!!!!!

fierce1 said:

Damn!!!!! you don't even look like the same person. keep killing it bro. fantastic BEAST MODE!!!!!

Click to expand...

There was a lot of muscle under that fat.






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4 weeks out tomorrow



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Here's today's pics:


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Well, my show is off. Turns out that this one is one of the few tested NPC shows in the state. I'm now going to shoot for a show on July 12. Time to up the calories a bit for a while. Going back to maintenance. 3000 is going to feel so good!

Well, my time off from cutting/competing is going to be longer than I anticipated last week. Seems like I may have a hernia just above my belly button. Gonna get it checked out and if need be repaired. So, I may be waiting until the November contest at the earliest. Oh well, gotta get healthy first.

It's confirmed. Umbilical hernia. See the surgeon on Monday.

MuscleAddict83 said:

It's confirmed. Umbilical hernia. See the surgeon on Monday.

Click to expand...

dang man that's a bummer I hope your surgery goes well and you have a fast recovery!
I have issues with my left AC joint and can't really train upper body at the moment so I know how you feel.

Surgery is a week from Friday. 6-7 weeks for full recovery.

Well, good idea or not, I've decided to postpone the surgery. Right now our budget is pretty tight, and we could really use a few more months with me being back at work to really afford me getting it done. I plan to get back into training, but I will be switching things up. I'll be doing more preexhaust with compound movements as finishers. I'll also be dropping free weight squats, standing overhead presses, and flat bench. We'll see how things go. Planning on doing the show in November still.

5/29/2014
Thursday, 4:55 AM - 5:34 AM (00:38)

Standing Calf Raise
(1) 4:55 AM 160 x 10 reps
(2) 4:55 AM 160 x 12 reps
(3) 4:55 AM 160 x 12 reps
(4) 4:55 AM 160 x 12 reps
(5) 4:56 AM 160 x 9 reps

Seated Leg Curl
(1) 4:56 AM 40 x 12 reps
(2) 4:56 AM 60 x 12 reps
(3) 4:56 AM 60 x 12 reps
(4) 4:56 AM 60 x 12 reps
(5) 4:56 AM 60 x 12 reps
(6) 4:56 AM 60 x 12 reps Increase weight next time

Seated Calf Raise
(1) 5:08 AM 90 x 12 reps
(2) 5:09 AM 90 x 12 reps
(3) 5:09 AM 90 x 12 reps
(4) 5:09 AM 90 x 10 reps
(5) 5:09 AM 90 x 11 reps

Glute Ham Raises
(1) 5:10 AM 200 x 5 reps
(2) 5:10 AM 200 x 5 reps
(3) 5:10 AM 200 x 5 reps
(4) 5:10 AM 200 x 3 reps
(5) 5:10 AM 200 x 2 reps

Lying Leg Curl
(1) 5:21 AM 50 x 12 reps
(2) 5:21 AM 50 x 12 reps
(3) 5:21 AM 50 x 12 reps
(4) 5:21 AM 50 x 12 reps
(5) 5:22 AM 50 x 12 reps Increase weight next time

Leg Extension
(1) 5:22 AM 60 x 12 reps
(2) 5:22 AM 60 x 12 reps
(3) 5:22 AM 60 x 12 reps
(4) 5:22 AM 60 x 12 reps
(5) 5:22 AM 60 x 12 reps Increase weight next time

Squat Press
(1) 5:33 AM 180 x 20 reps
(2) 5:33 AM 270 x 15 reps
(3) 5:33 AM 360 x 15 reps
(4) 5:33 AM 450 x 15 reps
(5) 5:34 AM 540 x 10 reps

Created with ProGym Windows Phone App

Well, I survived my first leg day with the hernia, and things went very smoothly. Oddly enough, the only exercise that was vaguely uncomfortable were lying leg curls. However, once I grabbed the handles up by my head and used my elbows to take pressure off of my abdomen I had zero issues once more. Even leg presses (albeit 50% of my usual working weight) were very easy to perform. I'm planning on shooting for 20 reps a set from here on out on leg presses and squats. Their a bitch at that range, but the pump was crazy!!! Veins popping all over the place. Plus, it lowers the weight just a little more which further decreases any abdominal pressure. I'm liking the new training so far. In fact, by the third exercise I've got tears in my eyes each set because the burn in the muscle is so intense. Looking forward to tomorrow's5/29/2014
Thursday, 4:55 AM - 5:34 AM (00:38)

Standing Calf Raise
(1) 4:55 AM 160 x 10 reps
(2) 4:55 AM 160 x 12 reps
(3) 4:55 AM 160 x 12 reps
(4) 4:55 AM 160 x 12 reps
(5) 4:56 AM 160 x 9 reps

Seated Leg Curl
(1) 4:56 AM 40 x 12 reps
(2) 4:56 AM 60 x 12 reps
(3) 4:56 AM 60 x 12 reps
(4) 4:56 AM 60 x 12 reps
(5) 4:56 AM 60 x 12 reps
(6) 4:56 AM 60 x 12 reps Increase weight next time

Seated Calf Raise
(1) 5:08 AM 90 x 12 reps
(2) 5:09 AM 90 x 12 reps
(3) 5:09 AM 90 x 12 reps
(4) 5:09 AM 90 x 10 reps
(5) 5:09 AM 90 x 11 reps

Glute Ham Raises
(1) 5:10 AM 200 x 5 reps
(2) 5:10 AM 200 x 5 reps
(3) 5:10 AM 200 x 5 reps
(4) 5:10 AM 200 x 3 reps
(5) 5:10 AM 200 x 2 reps

Lying Leg Curl
(1) 5:21 AM 50 x 12 reps
(2) 5:21 AM 50 x 12 reps
(3) 5:21 AM 50 x 12 reps
(4) 5:21 AM 50 x 12 reps
(5) 5:22 AM 50 x 12 reps Increase weight next time

Leg Extension
(1) 5:22 AM 60 x 12 reps
(2) 5:22 AM 60 x 12 reps
(3) 5:22 AM 60 x 12 reps
(4) 5:22 AM 60 x 12 reps
(5) 5:22 AM 60 x 12 reps Increase weight next time

Squat Press
(1) 5:33 AM 180 x 20 reps
(2) 5:33 AM 270 x 15 reps
(3) 5:33 AM 360 x 15 reps
(4) 5:33 AM 450 x 15 reps
(5) 5:34 AM 540 x 10 reps

Created with ProGym Windows Phone App

Well, I survived my first leg day with the hernia, and things went very smoothly. Oddly enough, the only exercise that was vaguely uncomfortable were lying leg curls. However, once I grabbed the handles up by my head and used my elbows to take pressure off of my abdomen I had zero issues once more. Even leg presses (albeit 50% of my usual working weight) were very easy to perform. I'm planning on shooting for 20 reps a set from here on out on leg presses and squats. Their a bitch at that range, but the pump was crazy!!! Veins popping all over the place. Plus, it lowers the weight just a little more which further decreases any abdominal pressure. I'm liking the new training so far. In fact, by the third exercise I've got tears in my eyes each set because the burn in the muscle is so intense. Looking forward to tomorrow's

6/3/2014
Tuesday, 4:59 AM - 5:42 AM (00:42)

Cable Crossovers
(1) 4:59 AM 40 x 12 reps
(2) 5:01 AM 40 x 12 reps
(3) 5:03 AM 40 x 12 reps
(4) 5:05 AM 40 x 12 reps
(5) 5:07 AM 40 x 12 reps

Neutral Grip Pulldowns
(1) 5:00 AM 130 x 12 reps
(2) 5:02 AM 120 x 12 reps
(3) 5:03 AM 120 x 12 reps
(4) 5:05 AM 120 x 9 reps
(5) 5:08 AM 90 x 10 reps

Pec Deck
(1) 5:10 AM 40 x 12 reps
(2) 5:19 AM 40 x 12 reps
(3) 5:21 AM 40 x 12 reps
(4) 5:23 AM 40 x 12 reps
(5) 5:26 AM 40 x 12 reps

Cable High Pulley Rope Pullovers
(1) 5:11 AM 60 x 12 reps Heavy Outer Stack
(2) 5:19 AM 60 x 12 reps
(3) 5:21 AM 60 x 12 reps
(4) 5:24 AM 60 x 10 reps
(5) 5:27 AM 70 x 12 reps Light Innee Stack

Hammer Incline Press
(1) 5:32 AM 90 x 12 reps
(2) 5:34 AM 90 x 12 reps
(3) 5:36 AM 90 x 12 reps
(4) 5:39 AM 90 x 12 reps
(5) 5:42 AM 90 x 12 reps Ouch! It burns! It burns!!!

Hammer Iso Pulldown
(1) 5:32 AM 90 x 12 reps
(2) 5:34 AM 90 x 12 reps
(3) 5:36 AM 90 x 12 reps
(4) 5:39 AM 90 x 12 reps
(5) 5:42 AM 90 x 10 reps 2 partial reps

Created with ProGym Windows Phone App


Sent from my Windows Phone

That app makes your workout look all neat and nice

Your looking lean and ripped brother

Looking good brother!

chez said:

That app makes your workout look all neat and nice

Click to expand...

It does. Out of all the ones I've used on all the different platforms this is by far my favorite.

chez said:

Your looking lean and ripped brother

Click to expand...

heavyiron said:

Looking good brother!

Click to expand...

Thanks guys. I've smoothed up a bit from where I was at a month ago, but I'm still lean and mean. Trying to add a little size before I cut down again in a few months.

Had a quick run today. I skipped shoulders because I'm going to hit them along with Deads tomorrow instead of chest and back (might do chest and shoulders). Anyways, arms are getting stronger and even though I increased the weight on several of the exercises over last week, it was still almost too light for a couple of the exercises. However, in the end, my arms are fried!!! Here's how things went today:

6/5/2014
Thursday, 4:51 AM - 5:23 AM (00:32)

Pushdowns
(1) 4:51 AM 70 x 12 reps
(2) 4:54 AM 70 x 12 reps
(3) 4:56 AM 70 x 12 reps
(4) 4:57 AM 70 x 12 reps
(5) 4:59 AM 70 x 12 reps

Cable Low Pulley Straight Bar Curls
(1) 4:52 AM 70 x 12 reps
(2) 4:54 AM 70 x 12 reps
(3) 4:56 AM 70 x 12 reps
(4) 4:57 AM 70 x 12 reps
(5) 4:59 AM 70 x 12 reps

Kneeling Overhead Rope Extensions
(1) 5:03 AM 70 x 12 reps
(2) 5:06 AM 70 x 12 reps
(3) 5:08 AM 70 x 12 reps
(4) 5:10 AM 70 x 12 reps

Incline Dumbbell Curl
(1) 5:04 AM 15 x 12 reps
(2) 5:06 AM 15 x 12 reps
(3) 5:08 AM 15 x 12 reps
(4) 5:10 AM 15 x 12 reps
(5) 5:12 AM 15 x 12 reps

Dips
(1) 5:15 AM 203.1 x 8 reps
(2) 5:17 AM 203.1 x 8 reps
(3) 5:19 AM 203.1 x 8 reps
(4) 5:21 AM 203.1 x 8 reps
(5) 5:23 AM 203.1 x 8 reps

Chin Ups
(1) 5:15 AM 203.1 x 8 reps
(2) 5:17 AM 203.1 x 8 reps
(3) 5:19 AM 203.1 x 8 reps
(4) 5:21 AM 203.1 x 7 reps
(5) 5:23 AM 203.1 x 5 reps

Created with ProGym Windows Phone App

Didn't use my workout app this morning because I was at a different gym with different equipment that wouldn't have related well to my previous performances but here's how the morning went:

Cable Crossovers
50x12
50x12
50x12
50x12
50x12

Rear Dumbbell Laterals
20x12
20x12
20x12
20x12
20x12

Straight Arm Pulldowns
50x12
50x12
50x12
50x12
50x12

Incline Dumbbell Presses
45x12
45x12
45x12
45x12
45x12

Deadlifts
135x3
225x3
315x3
405x3
495 - attempted and got off the floor, but didn't attempt lockout

Standing Calf Raises
160x12
240x12
340x10
380x8
400x6

Didn't feel a thing in my hernia with deads. So, I'm pretty excited about being able to continue doing them. I also think it bodes well for me doing walking dumbbell lunges for quads.

Man, I slammed through my arms and shoulders session. 39 sets in 39 minutes! I'm up to 206. I don't think I've lost too much definition, but I'm going to take a set of progress pics on Saturday and adjust my diet if I feel its needed. However, that's still only a gain of 10lbs from my lightest a few weeks ago and I'm eating a LOT more carbs than I was then. Still having a little trouble with my bicep weights, but I got closer to dialing them in appropriately. Here's what happened:



6/11/2014
Wednesday, 5:17 AM - 5:56 AM (00:39)

Pushdowns
(1) 5:17 AM 80 x 12 reps
(2) 5:23 AM 80 x 12 reps
(3) 5:23 AM 80 x 12 reps
(4) 5:23 AM 80 x 12 reps
(5) 5:23 AM 80 x 12 reps

Cable Low Pulley Straight Bar Curls
(1) 5:18 AM 80 x 12 reps
(2) 5:22 AM 80 x 12 reps
(3) 5:22 AM 80 x 12 reps
(4) 5:22 AM 80 x 12 reps
(5) 5:22 AM 80 x 8 reps

I made these a little more challenging by leaning at the waist. This made them more like incline barbell curls and the contraction at the top was crazy painful! I'll be doing them like this from here on out.


Kneeling Overhead Rope Extensions
(1) 5:25 AM 80 x 12 reps
(2) 5:34 AM 80 x 12 reps
(3) 5:34 AM 80 x 12 reps
(4) 5:34 AM 80 x 12 reps
(5) 5:34 AM 80 x 12 reps

Incline Dumbbell Curl
(1) 5:26 AM 17.5 x 12 reps
(2) 5:34 AM 17.5 x 12 reps
(3) 5:34 AM 17.5 x 12 reps
(4) 5:34 AM 17.5 x 12 reps
(5) 5:34 AM 17.5 x 10 reps

Dips
(1) 5:36 AM 206.2 x 9 reps
(2) 5:44 AM 206.2 x 9 reps
(3) 5:44 AM 206.2 x 9 reps
(4) 5:44 AM 206.2 x 9 reps
(5) 5:44 AM 206.2 x 9 reps

Chin Ups
(1) 5:37 AM 206.2 x 7 reps
(2) 5:43 AM 206.2 x 7 reps
(3) 5:43 AM 206.2 x 7 reps
(4) 5:43 AM 206.2 x 7 reps
(5) 5:43 AM 206.2 x 6 reps

Dumbbell Rear Lateral
(1) 5:50 AM 20 x 12 reps
(2) 5:50 AM 20 x 10 reps
(3) 5:50 AM 20 x 9 reps

Face Pulls
(1) 5:51 AM 50 x 12 reps
(2) 5:51 AM 30 x 12 reps
(3) 5:51 AM 30 x 9 reps

Seated Dumbbell Press
(1) 5:53 AM 35 x 12 reps
(2) 5:55 AM 35 x 12 reps
(3) 5:56 AM 35 x 10 reps

All sets were done with 35lb plates. This is actually a little tip from Tony Freeman. Puts an entirely different feel on the presses and I think it better stimulates the medial head than dumbbells.

Created with ProGym Windows Phone App


Sent from my Windows Phone

Did a video log of the workout this morning. May do this a little more often.

ROUND 1
http://youtu.be/OSLefXN5Sn4
http://youtu.be/OSLefXN5Sn4

ROUNG 2
http://youtu.be/qx2BdAaso2Q

ROUND 3
http://youtu.be/TjkDiCpEduw

ROUND 4
http://youtu.be/G85QTNLezkA

ROUND 5
http://youtu.be/yezdEbDOgys

Here's the workout summary:

6/12/2014 RPOF-CALVES, HAMS, QUADS
Thursday, 5:14 AM - 6:16 AM (01:01)

Seated Leg Curl
(1) 5:14 AM 80 x 12 reps
(2) 5:14 AM 80 x 12 reps
(3) 5:14 AM 80 x 12 reps
(4) 5:14 AM 80 x 12 reps
(5) 5:14 AM 80 x 10 reps

Standing Calf Raise
(1) 5:14 AM 180 x 12 reps
(2) 5:14 AM 180 x 12 reps
(3) 5:15 AM 180 x 12 reps
(4) 5:15 AM 180 x 12 reps
(5) 5:15 AM 180 x 8 reps

Leg Extension
(1) 5:25 AM 80 x 12 reps
(2) 5:25 AM 80 x 12 reps
(3) 5:25 AM 80 x 12 reps
(4) 5:25 AM 80 x 12 reps
(5) 5:25 AM 80 x 12 reps

Lying Leg Curl
(1) 5:26 AM 70 x 12 reps
(2) 5:26 AM 70 x 12 reps

Glute Ham Raises
(1) 5:26 AM 205.7 x 5 reps
(2) 5:26 AM 205.7 x 3 reps Almost had four
(3) 5:26 AM 205.7 x 1 reps

Seated Calf Raise
(1) 6:10 AM 90 x 12 reps
(2) 6:10 AM 90 x 12 reps
(3) 6:10 AM 90 x 12 reps
(4) 6:10 AM 90 x 8 reps
(5) 6:10 AM 90 x 6 reps

Sissy Squats
(1) 6:12 AM 205.7 x 12 reps
(2) 6:12 AM 205.7 x 12 reps
(3) 6:12 AM 205.7 x 12 reps
(4) 6:12 AM 205.7 x 12 reps
(5) 6:12 AM 205.7 x 12 reps

Calf Presses
(1) 6:13 AM 270 x 12 reps
(2) 6:13 AM 270 x 12 reps
(3) 6:13 AM 270 x 12 reps
(4) 6:13 AM 270 x 12 reps
(5) 6:13 AM 270 x 12 reps

Good Morning
(1) 6:13 AM 95 x 12 reps
(2) 6:13 AM 95 x 12 reps
(3) 6:14 AM 95 x 10 reps

Walking Barbell Lunges
(1) 6:15 AM 95 x 12 reps
(2) 6:16 AM 95 x 20 reps
(3) 6:16 AM 95 x 4 reps

Created with ProGym Windows Phone App

Here's another video log

http://youtu.be/jnpmwhGQO2o

Had fun on the lake yesterday!
http://youtu.be/qi04cyO5Ec8

Man, been almost a year since I posted in here. I'm three weeks out from my next comp! Just finishing a dry run of my water manipulation procedure:

Depletion: 3 days carb depletion, normal water (1.5-2 gallons), normal sodium
Fill & Spill: 36hrs carb up (1500g), 3 gallons water, normal sodium
Get Dry: Carb depletion, normal day's water in 6 hours, no sodium

203 was my lightest depletion weight, 210 was my weight after carb up.

Well, I'd say my peak week protocol was a success. Dropped about 5 lbs water weight yesterday and was full and much drier this morning. If I cut another 2-3 lbs of fat in the next few weeks, I'm gonna look pretty good come comp day. Pics on the left were yesterday morning. Pics on the right are this morning.