LandryP

Ok, so I decided to start a journal, I figure it's a good way to get feedback on certain things.
Right now I am cruising for 7 days ( no training, maybe a full body 'pump' workout over the w/e).

I will post my split ( 2-way), maybe someone will see something I missed ; )
I'm also having an issue with my left knee, trying to figure out something I can do to avoid it.

quick stats
male ; 21 (22 in august, this coming blast might end on my birthday)
6 ft
258lbs (dieted for 5 weeks, no cardio, no i will go back to DC eating, but jack up the cardio, hopefully gain 5-7lbs by the end of summer)

here goes

(A1 A2 etc, just ends up confusing me so let's do day 1-6)

Day 1
Dip 15-20 rp
LT-bw+55 x 10+4+3

DB Shoulder press ( I get my friend to help lift off on the second RPs so i don't waste energey getting the dbs into place
LT-85 x 10+5+2

Smith Machine RG Press (ass off bench)
LT-240 x 12+6+6

Close Grip Pulldown (stalled on these in the fall)
LT-stack+10lbs x 11-15rp

Prone T-bar (stalled on these in the winter)
LT 6 x 45 x 6

Day 2
Cable Curl
LT-165 x 12+6+4

Cable Pinwheel (more like a reverse curl across the body)
Left arm is weaker so I do the right arm first then try my best to match it with my left
LT 50 R x 8 L x 7

Seated Calf Raise
LT-2x45 + 1x5 x 9

Good Morning
LT - 155 x 12

Leg Press (this causes the most pain in my knee, I started doing two high rep straight sets, and I've also done the 50 rep set. The 2 high rep sets still causes some pain, but less than doing a heavy heavy set. and the 50 rep felt amazing, I will continue doing the 2ss and a 50 repper once a month)


Day 3
Incline DB Press (37 degrees) love these
LT-105 x 11+3+2

Seated Barbell Press
LT-170 x 10+5+3

Very Low Incline DB ext
LT-40 x 14+5+4

Reverse Grip Pullup
never done these in my LIFE, was doing medium grip overhand pullups with 35lbs on a chain,anxious to what the carryover will be. How wide should I put my hands?
I know pullups are difficult to progress on, but it's important to me to still my able to handle my bodyweight i.e. the dips also

Smith Drag Rack Dead w/ snatch gripthese are awesome for upper back thicnkness and rear delts.
no power rack in my gym

Day 4

BB curl
LT-1x35+1x2.5 x 10+4+3

Pinwheel(i use straps)
LT-70lbs x 10

Toe Press
LT-3x45+2x10 x 10

Lying Leg Curl
LT-stack + 25lbs x 11+5+3

Front Squat i always have trouble with these, but i think they are the most badass leg excercise so i'm on a mission to make them my bitch


Day 4

Incline Smith Press
LT-295 x 6+4+2

Smith Military Press
LT-250 x 7+3+3

JM presses stalled on these in the winter

Front Pulldown also stalled on these in the winter
LT-stack + 25 lbs x 11-15rp

Deadlift
LT-395 x 9 435 x 4


Day 5

Incline DB curl (37 degrees)
LT-50 x 10+4+4

Seated Zottman Curls
LT- 40 x 9

Seated Leg Curl
LT- Stack + 25 x 8+3+2

Squat
LT 3 x 45 + 1 x 35 x 3; 2 x 45 + 1 x 10 + 1 x 5 x 20
just realised this is the day after deads....i'll figure it out later


As far as diet, I'm aiming for 350-500g protein.
I know this is a wide range, but it will depend on how many carbs I have that day.
Lots of carbs, cutoffs at 7pm except pwo and lots of green tea

Thanks guys
any advice is appreciated

LandryP

As far as supps
I will use nano Vapor preworkout with added BCAA and Beta-alanine, 30g BCAA during the workout, and 2 scoops WM post with 10g Leucine.

I take ZMA with added arginine and Melatonin

LandryP

BUMP for any suggestions to split or anything at all

LandryP

first workout of the new blast

Incline Smith
LT-
TT- 285 x 9 + 4 + 4 + static
stretch 60lbs dbs for 60 secs

Smith Front Shoulder Press
LT-
TT- 245 x 8 + 4 + 4 + static
stretch 60secs

JM Press
LT-
TT- 135 x 10 + 6 + 4
stretch 40lbs db x 65 secs

Pull Up (palms facing me)
LT-
TT- (BW, 260,) + 20lbs x 8 + 3 + 2

Deadlift

LT-
TT- 395 x 9 445 x 3


Awesome session, some shoulder issues during inclines but went away after alot of broomstick pullovers. Biceps gave out before lats during pullups, but my bis suck, so i'm glad they get the extra work

peace out

milkstud

Im not really sure about your workout, I couldn't stand trying to do the math for every weight, can you just add them up in the future? First off, we don't know if those #'s are per side or in total... 4x45+2x10 could be 445 or it could be 245...

__________________
I'm a POOR COLLEGE STUDENT and you need protein, SO DO IT!!!Use my discount code kyb999 at www.trueprotein.com to get 5% off the top protein avaliable. 10% off if you order 16lbs or more!!


Re: Smith Machines:
"shit all over them and make their frames tremble when you approach"- Sanatus

My Journal:
http://www.intensemuscle.com/27817-m...ournal-16.html

iron05

Goodshit man.
I stalked this journal out pretty hardcore so I can keep poppin' by now! haha.
6', 258 you're a big mother. Journal looks good so get at it and go make front squats your bitch!

haha i'll be poppin by often, man.

__________________
Use discount code KEG432 for that 5% discount at www.trueprotein.com

LandryP

Cardio + abs
20 min stationary bike
20 walking

kneeling cable crunches superset w/ standing cable crunches
2 sets no rest

hanging leg raises

cardio went by quick, eurocup, swizterland vs turkey on tv.

bruno

Looking good man. You're moving some big weight. The split looks good to me. You already noticed that squats and deads are back-to-back, and you might want to change that. Also, probably just a typo but I don't see any calf exercise on Day 5 (squat day). I am a little confused about how you record the weights, like milkstud, but I guess it only if you understand it.

What is going on with your knee? It may make sense to rethink your exercises to pick stuff that doesn't aggravate it rather than try to bull through it. Have you tried squats on the smith machine with your feet a little further out in front of you? This can take some pressure off the knee. Also, hack squats with your feet a little higher on the platform, though for some people hacks are hard on the knees. Good luck.

__________________
I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

LandryP

long day at work, lots of fucking kids in the water. but sick workout.

BB curl
115 x 8 + 5 + 2

Pinwheel
70 x 10 (per arm, left side is weaker. so i start with my right arm, then i have to match that number with the left)

Seated Calf (these suck)
100lbs x 8

Lying Leg Curl
185 (stack says "15" which i assume is 150lbs, plus a 35 plate) x 8 + 4 + 2

Hack (platform low, feet together and toes right at the edge) 230lbs x 8 (feet kept slipping)
used wraps for the first time, felt good, no knee issues.
might have had a couple more reps in me, but the slipping feet were too annoying ( i forgot my workout shoes)

Front Squat WM (Ronny Rockel style)
135 x 20 (arms were shaking pretty bad = awesome

forgot to mention stretches...i did them...


my knee issue is family thing, my grandfather had several surgeries, my mom's left knee is fucked because that leg is shorter, i'm thinking i have the same problem. sometimes i'm just walking and i get a stabbing pain right on the knee cap. I'm able to work around it. It's all about foot position.

LandryP

http://www.youtube.com/watch?v=E_wWwRZ8gfg

cannibal corpse gets you fucking pumped...but my ipod died right after calves

LandryP

I might not be able to get Cardio and Abs in today. I slept in until 12, made a giant omelette and downloaded and listened to music all morning and now it's 3:15 and I work at 4. Maybe I'll go after work at 9.
I'm going to bring a box of granola to work and munch aas much as I can until about 8pm, and I plan on having between 9 and 34 pancakes tomorow morning. Epic

bouncer dave

hacks are hard on my knees if I go low. can do them to parallel only.

__________________
old family red nose



"The guy with the biggest butt lifts the biggest weights."

— Paul Anderson


Waiting for true protein down under

LandryP

I find that going parrallel is harder on the knees. Either way, there was no pain yesterday...

Cardio: 40min stationary bike.

no abs, sore from yesterday.

LandryP

Yesterday's workout

This was a morning workout. I usually go at night, but working till 7:30 forced me to go in the morning. I don't like morning workouts, but this was sick. If I wasn't coming off a cruise, my logbook would probably be horribly disfigured.

One more thing. During this workout I have never sweat so much in my life. I don't know what it was. I started off with a hat, a hoodie, and some sweats. Took the hoodie off after second warm up. During shoulders, took the t-shirt off, and by the time I got to Back thickness, i was soaked through my tank top and there was sweat stains on the top of my thighs.

I don't know what it could be. I had egg whites with a couple whole eggs, Nano vapor, (i only needed half the serving) and 16 mg ephedrine....


Shoulder Press Machine Incline (we have the pads from benches lying around, so i lean it up on the seat of this shoulder press and do a very high incline press. with a deat stop at the bottom)

195 x 13 + 5 + 3
stretch 60lbs x 75sec

DB press
80lbs x 12 + 5 + 2
stretch 75secs, one arm at a time

Smith RG Bench (DC style)
245lbs x 9 ( i may have stopped early from pain in my hands) + 6 + 3
Stretch 40lbs x 80secs

Lat Pulldowns
Stack + 10lbs (around 265 total) 10 + 5 + 3

Smith Drag Dead (Basically a rack deadlift in the smith, only i put my feet behind the bar rather than under)
405 x 11

stretch. wojo stretch 60secs doorknob stretch 60secs.

sick workout. can't wait to destroy it next time. anyone know where i can buy magnetic 1.25lbs plates?

iron05

I saw some at Dick's but I am sure weight lifting apparell and barbell stores and stuff have them

In Ohio we have a place called BErry's Barbell that just sells a ton of workout machines and stuff ya know they have them check out soemthing like that

__________________
Use discount code KEG432 for that 5% discount at www.trueprotein.com

LandryP

Cardio
40min bike

Abs
Standing Cable Crunch x alot
Hanging Leg Raise x alot

Father's day Dinner :Take out gourmet seafood lasagna and chocolate cake.

Cardio : wasted

lol

bruno

The workouts are looking good man. You are a strong guy.

Those incline shoulder presses sound interesting. I don't think they would work at my gym because I don't have extra pads, but I can see how the would feel good.

Sounds like a good father's day dinner too.

Keep it up bro.

__________________
I've got a propostion. When you place your order at trueprotein.com, use BNB559 in the discount code box and save 5% on your order. If you do, I'll be your best friend. Now that's what I'm talking about.

LandryP

Thanks man, I appreciate it.

milkstud

Looking good man! Just a discussion question here: why the straps for pinwheels? Seems like it would take the forearms out of it some (target muscle group)... Although I have seen some other guy using them too...?

__________________
I'm a POOR COLLEGE STUDENT and you need protein, SO DO IT!!!Use my discount code kyb999 at www.trueprotein.com to get 5% off the top protein avaliable. 10% off if you order 16lbs or more!!


Re: Smith Machines:
"shit all over them and make their frames tremble when you approach"- Sanatus

My Journal:
http://www.intensemuscle.com/27817-m...ournal-16.html

LandryP

thanks man,
last blast i used straps, didn't like it
this blast, no straps. i do all the reps for one arm, then the other. I thought it might take away grip problems. but i decided to stop being a pussy

DJ Sprawl

Question- what's the wojo stretch?

LandryP

the wojo stretch is on the DVD when he leans his upper arms on a bar and pushes down...hard to explain

milkstud

Tricep stretch

__________________
I'm a POOR COLLEGE STUDENT and you need protein, SO DO IT!!!Use my discount code kyb999 at www.trueprotein.com to get 5% off the top protein avaliable. 10% off if you order 16lbs or more!!


Re: Smith Machines:
"shit all over them and make their frames tremble when you approach"- Sanatus

My Journal:
http://www.intensemuscle.com/27817-m...ournal-16.html

LandryP

no there's two. watch it again

LandryP

cardio
bike 30 minutes