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Bikkstah
07-27-2007, 07:44 PM
Starting a cut on a PSMF, you guys probably know the drill. Sticking with 5x5. 5"11 204lbs, one year of lifting experience. Here we go!:


All sets 5x5 unless indicated

Close-Grip Bench (155lbs)
Incline Alternating DB Bicep Curls (70lbs)
Bench Dips (135lbs)
Standing DB Hammer Curls (80lbs)
Straight-bar Tricep Pressdown (170lbs)
Preacher DB Curls (40lbs)
Overhead Tricep Press (65lbs)
5 sets of wrist rollers (10lb weight at end)
Standing barbell forearm extensions (55lbs)
Seated barbell forearm curls (65lbs)


Journal is here obviously, fit day is here: http://fitday.com/WebFit/PublicJournals.html?Owner=AFredendall

Supplements: Multi-vitamin, Fish oil, Calcium, Creatine, Nitrean/Opticen

Bikkstah
07-31-2007, 08:32 PM
Spent Saturday and Sunday moving for about 15 hours a day, and to think I was pretty pissed I wouldn't get to a gym. Here's yesterday and today's workouts:


5x5 unless indicated:

Monday:

Barbell Decline Bench (180lbs)
Dumbbell Flat Bench (160lbs)
Dumbbell Flys (120lbs)
Standing Barbell Military Press (110lbs)
Plate-loaded Shrugs (340lbs)
Dumbbell Side Delt Raises (70lbs)
Dumbbell Reverse Flys (50lbs)
50 min. elliptical

Today:

Barbell Squat (315lbs)
Barbell Calve Raises (225lbs)
Bulgarian Lunges (80lbs)
Squat Press Machine: Calve Press (700lbs)
Squat Press Machine (400lbs)
Seated One-Leg Calve Press (400lbs per leg)
4x10 Weighted Decline Crunches (BW + 25 lbs)
4x10 Neck Crunches (BW + 35 lbs on forehead)
2x10 Hanging Crunches
50 min. elliptical



Definitely losing a little strength. Same level of intensity, if not higher though, on my workouts. Even though I went down 10lbs on my squat from last week, I went up 10 on my Bulgarian lunges, and was definitely feeling the urge to go throw up about mid-way through my sets on the squat press.

Bikkstah
08-01-2007, 02:03 PM
5x5 unless indicated

Seated Alternating DB Curls (80lbs)
Close-Grip Bench (180lbs)
Standing DB Hammer Curls (90lbs)
Bench Dips (145lbs)
One-Arm Preacher DB Curls (45lbs)
Straight-arm Pressdowns (150lbs)
Overhead Cable Curls (90lbs)
Standing Barbell Tricep Press (80lbs)
Standing Barbell Forearm Extensions (70lbs)
Seated Barbell Forearm Curls (80lbs)
50 min. elliptical

All my lifts went up, pretty surprising considering my caloric intake.

Bikkstah
08-02-2007, 02:38 PM
5x5


SLDL (215lbs)
Barbell Good Mornings (145lbs)
Assisted Chin-Ups (110lbs assistance)
Lying Hamstring Curls (130lbs)
Seated Cable Rows (160lbs)
Glute-Ham Raises (80lbs)
Dumbbell Bent-Over Rows (60lbs)
One-leg Hamstring Curls on Air Pressure machine (85lbs per leg)
6x5 weighted decline crunches (BW + 35lbs)
30 min. elliptical

Bikkstah
08-05-2007, 04:02 PM
Fri-Sun: Army training, smoked out of my skull.

Bikkstah
08-07-2007, 01:39 PM
Barbell Decline Bench (185lbs)
Dumbbell Flat Bench (160lbs)
Dumbbell Flys (80lbs)
Cable Cross-Overs (110lbs)
Seated Arnold Press (110lbs)
Plate-loaded shrugs (360lbs)
Barbell Upright Rows (85lbs)
Dumbbell Rear Flys (60lbs)
Weighted Decline Crunches (3x10 @ 45lbs)
Barbell Oblique Twists (50lbs)
30 min. elliptical

bjohnso
08-07-2007, 02:25 PM
5*5 unless otherwise indicated? Holy volume! Looks good to me!

Bikkstah
08-07-2007, 08:17 PM
Right, sorry. Unless I say so, everything is 5x5. The only thing that will vary really is ab exercises or cardio time. I thought that 4 exercises (20 sets) would be too much, but I feel really good still (about 3 weeks into this) and my strength is actually going up on some stuff despite my caloric intake.

Natetaco
08-07-2007, 08:32 PM
damn that is alot of volume! SICK!

Bikkstah
08-08-2007, 02:07 PM
Barbell Squats (315lbs), 345lbs x 1 (PR)
Barbell Calve Raises (215lbs)
Bulgarian Lunges (90lbs)
Calve Press on Squat Press Station (730lbs) 780lbs x 1 (PR)
Squat Press (410lbs)
Seated Calve Press (425lbs)
Leg Extensions (140lbs)
Weighted High-Jumpers (BW + 30lbs) (http://www.armystudyguide.com/content/Drill_Sergeant_Resources/2004_pft_presentations/the-high-jumper.shtml)
5x5 Weighted Crunches (BW + 60lbs)
3x10 Leg Tucks (BW + 15 lbs)
30 min. elliptical


One of the trainers came over and second-glanced me doing the standing BB calve raises, came back over during the ones on the squat press and asked me:

Him: "What do you do?"
Me: "For what?"
Him: "Your calves, they're so big, but strong too"
Me: "I exercise daily and eat food."
Him: "No no no, what else?"
Me: "I spend about 1/3 of my time asleep."

Coke
08-09-2007, 05:26 AM
Obviously paying cost to be boss with the army training and all…great strength, sessions are looking super.

Bikkstah
08-09-2007, 04:35 PM
Off today, too many errands to run

Bikkstah
08-10-2007, 02:38 PM
5x5 unless indicated

Seated Alternating DB Curls (80lbs)
Close-Grip Bench (185lbs)
Standing DB Hammer Curls (100lbs)
Bench Dips (155lbs)
One-Arm Preacher DB Curls (50lbs)
One-arm Pressdowns (75lbs) + negatives
Overhead Cable Curls (120lbs) + negatives
Standing Dumbbell Tricep Press (65lbs)
Barbell Drag Curls (65lbs)
Standing Barbell Forearm Extensions (70lbs)
Dumbbell One-arm Forearm Curls (35lbs)
30 min. elliptical

Bikkstah
08-11-2007, 01:54 PM
5x5

SLDL (225lbs), x1 @ 260lbs (PR)
Seated Hamstring Curls (120lbs)
Assisted Chin-Ups (100lbs assistance)
Lying Hamstring Curls (90lbs)
Seated Cable Rows (175lbs)
Glute-Ham Raises (80lbs)
Dumbbell Bent-Over Rows (70lbs)
5x5 Weighted Crunches (BW + 65lbs)
5x5 Vertical Leg Tucks (BW + 20 lbs)
3x5 Medicine Ball Push-ups
2 min. sit-ups (127 reps)
30 min. elliptical

Coke
08-11-2007, 06:51 PM
Huge numbers, especially impressed with all sets of bicep curls.

Bikkstah
08-11-2007, 08:03 PM
Thanks guys, I'm off tomorrow through next Friday. Flying down to Texas to help my old man move into his new house up here in Michigan. Hoping to do something everyday even if it's just sprints and calisthenics in a hotel parking lot or some pull-ups on the side of the U-Haul during piss breaks =D

Bikkstah
08-16-2007, 10:07 PM
Managed to go 4 days of driving with only eating a Freschetta meal at Wendy's and bacon and eggs 2 mornings at the diner. Found a dingy truck stop with some Muscle Milk for sale oddly enough for used those a lot. Meijer's (local grocery chain) had supplements buy 1 get 1 this week so I picked up 4 bottles of calcium and 4 bottles of potassium for $21. Gonna be switching up the routine a bit, here we go, still 5x5:

DB Flat Bench (160lbs)
DB Floor Press (130lbs)
Cable Flys (110lbs)
Weighted Push-ups (BW + 25lbs)
Incline DB Curls (80lbs)
Standing DB Hammer Curls (90lbs)
One-arm DB Preacher Curls (45lbs)
Barbell Drag Curls (65lbs)
Barbell Forearm Extensions (80lbs)
Barbell Forearm Curls (80lbs)
10 min. hill repeats

Coke
08-17-2007, 06:07 AM
Super stuff, you built Pops a new home and helped him move into it - :thumbup: ...traveling miles away like that had to have been a tester for you both. Awesome workout man.

Bikkstah
08-17-2007, 06:14 PM
Barbell Squats (Ass to grass, 225lb) - Holy **** these were hard
Standing Arnold Press (100lbs)
Bulgarian Lunges (90lbs)
Barbell Shrugs (360lbs)
Machine Hack Squats (260lbs)
Barbell Upright Rows (85lbs)
Cable Step-ups (100lbs)
Bent-over DB Flys (70lbs)
20 min. elliptical
2-3 hours moving

Bikkstah
08-18-2007, 02:49 PM
SLDL (245lbs), x1 (290lbs (PR))
DB Incline Bench (120lbs)
Chin-ups (90lbs assistance)
Close-grip bench (175lbs)
Seated Rows (100lbs)
Bench Dips (170lbs)
One-arm DB Rows (70lbs)
Overhead DB Press (70lbs)
One-arm Cable Pressdowns (75lbs)
Barbell forearm extensions (90lbs)
20 min. elliptical

Coke
08-18-2007, 05:48 PM
Staying on top of things with those numbers, good job.

Bikkstah
08-19-2007, 12:45 PM
Seated Hamstring Curls (130lbs)
Machine Standing Calve Raises (900lbs) (1000lbs x 1 (PR))
Lying Hamstring Curls (110lbs)
Barbell Standing Calve Raises (300lbs)
Glute-Ham Raise (90lbs)
Seated Calve Press (180lbs)
Barbell Forearm Curls (80lbs)
10 min. jog @ 8mph at 10% incline
10 min. elliptical

Bikkstah
08-20-2007, 04:13 PM
DB Flat Bench (170lbs)
DB Floor Press (130lbs)
Cable X-Overs (120lbs)
Weighted Push-ups (BW + 35lbs)
Incline DB Curls (90lbs)
Standing DB Hammer Curls (100lbs)
One-arm DB Preacher Curls (40lbs)
Barbell Drag Curls (85lbs)
Barbell Forearm Extensions (80lbs)
2x10 Decline Sit-ups
2x10 Incline Leg Lifta

Coke
08-21-2007, 06:11 AM
Real solid efforts done back-to-back bro.

BigNic
08-21-2007, 09:45 PM
your addin your dbs together?

Bikkstah
08-22-2007, 06:52 AM
Yes, when the exercise uses two DB's, I add them.

Bikkstah
08-22-2007, 02:04 PM
Barbell Squats (Ass to grass, 245lb)
Standing Arnold Press (110lbs)
Bulgarian Lunges (100lbs)
Barbell Shrugs (370lbs)
Machine Hack Squats (300lbs)
Barbell Upright Rows (95lbs)
Cable Step-ups (100lbs) (weight stayed the same but I upp'd the step from 6" to 1')
Bent-over DB Flys (80lbs)
Barbell Forearm Extensions (90lbs)
20 min. elliptical


Man I felt great today and I had my ALN "You don't know SQUAT" shirt on. Is there anything cooler than lifting heavy **** above your head? I felt like a little kid again. "Hey everyone, come look at this, look what I can do!" I can see veins popping now when I lift, and my brachial artery is pretty much popping all day now.

Bikkstah
08-22-2007, 08:10 PM
New supp List, got some stuff in from ALN/BN today; ON: Opti-men, 100% Whey ALN: Fish Oil, Creatine 500, Nitrean/Opticen, ETS Bulk Nutrition Foods: ZMA, Calcium, powdered Caffeine Anhydrous

Currently researching Animal M-PAK as well

Coke
08-23-2007, 05:45 AM
Workout is tight, covering lots of ground there dude.

Bikkstah
08-23-2007, 02:29 PM
Off today and probably tomorrow, my apartment building is being fumigated for cockroaches? Sleeping on my friend's couch and unable to get into my pad.

Bikkstah
08-25-2007, 03:39 PM
SLDL (255lbs)
Chin-ups (90lbs assistance)
Close-grip bench (185lbs)
Seated Cable Rows (190lbs)
Bench Dips (200lbs)
One-arm DB Rows (75lbs)
Overhead DB Press (70lbs)
One-arm Cable Pressdowns (85lbs)
Barbell forearm extensions (90lbs)
Barbell forearm curls (90lbs)
3x10 Neck Crunches (5lb plate on head)
20 min. elliptical


Tornader's last night knocked some power lines loose, which fell on the Ikea across the street, awesome thing to watch while lifting. 3 acre building absolutely roaring with flames.

Bikkstah
08-26-2007, 06:17 PM
Seated Hamstring Curls (160lbs) supersetted with
Glute-ham Raises (100lbs)

Lying Hamstring Curls (130lbs) supersetted with
Seated Calve Press (200lbs)

Standing Machine Calve Raises (910lbs) supersetted with
One-leg Barbell Calve Raises (140lbs per leg)

30 min. elliptical


Woo, supersetting kicks ass AND saves time. Dropped like 60% of my time in the gym off today! wow!

Coke
08-27-2007, 06:20 AM
Sessions are ace, killing the hams and calves.

Bikkstah
08-30-2007, 01:37 PM
DB Flat Bench (170lbs) supersetted with
DB Alternating Incline Curls (45lbs)

DB Floor Press (140lbs) supersetted with
Standing DB Hammer Curls (50lbs)

Cable X-Overs (150lbs) supersetted with
DB Preacher Curls (40lbs)

Weighted push-ups (Body armor on with 45lbs in plates inside) supersetted with DB Standing Arnie Curls (40lbs)

Barbell standing forearm extensions (100lbs) supersetted with
Barbell forearm curls (100lbs)

30 min. elliptical with body armor (20lbs in plates inside) on

Coke
08-31-2007, 05:29 AM
Great job throughout with the supersets man.

Bikkstah
08-31-2007, 10:30 AM
Is it normal to have to drop weight when starting supersets? Some of my lifts went down because I was just dead towards the end of the set.

Bikkstah
08-31-2007, 01:37 PM
Barbell Squats (265lbs) supersetted with Standing Arnold Press (120lbs)
Machine Hack Squats (330lbs) supersetted with Barbell Shrugs (380lbs)
Bulgarian lunges (100lbs) supersetted with Barbell upright rows (105lbs)
Cable step-ups (110lbs) supersetted with Bent-over DB Flys (80lbs)
2x10 Decline sit-ups supersetted with Incline leg raises
30 min. elliptical

Wow, I was ready for a nap during the step-ups

Bikkstah
09-01-2007, 05:17 PM
Offday: track sprints. 400m/lap track (1/4 mile).

1 lap jog warmup (1:30 pace)
6 laps sprint straight-aways (200m), walk curves (200m)
1 lap cooldown walk

2 miles total

Coke
09-03-2007, 06:55 AM
Superset numbers are usually less than regular sets, unless you're inhuman, lol...doing fine in here.

Bikkstah
09-03-2007, 06:09 PM
SLDL (265lbs, failed at rep 4 on set 4 and rep 3 on set 5) supersetted with Close-Grip Bench (185lbs)
Chin-ups (80lbs assistance) supersetted with Bench Dips (210lbs)
Seated Cable Rows (205lbs) supersetted with One-arm cable pressdowns (80lbs)
One-arm DB rows (75lbs) supersetted with Overhead DB press (75lbs)
Barbell forearm extensions (90lbs) supersetted with barbell forearm curls (90lbs)
Decline sit-ups, rockies supersetted with incline leg lifts
20 min. elliptical

Coke
09-04-2007, 05:56 AM
Nice job bro, really mixing things up.

Bikkstah
09-04-2007, 09:19 PM
Seated Hamstring Curls (185lbs) supersetted with
Glute-ham Raises (100lbs)

Lying Hamstring Curls (150lbs) supersetted with
Seated Calve Press (210lbs)

Standing Machine Calve Raises (925lbs) supersetted with
One-leg Barbell Calve Raises (150lbs per leg)

Class starts tomorrow, bummer.

Coke
09-05-2007, 05:34 AM
Good luck during the school season, keep this thing on track.

Bikkstah
09-05-2007, 12:32 PM
off-day

45 min elliptical
30 min circuit training

Bikkstah
09-06-2007, 05:15 PM
Wide-Grip Flat Barbell Bench (155lbs) supersetted with DB floor press (130lbs)
Standing Alternating DB Curls (40lbs) supersetted with DB Hammer Curls (40lbs); failure at set 4 rep 4 on Hammer Curls, failure at set 5 DB curls rep 3
Cable X-Overs (160lbs) supersetted with 5x10 resistance-band push-ups
Standing DB Preacher Curl (40lbs) supersetted with Standing DB Arnie Curls (40lbs); stopped after set 3, wrist was hurting bad
2 min. sit-ups (145 reps)
20 min. hill repeats

Coke
09-07-2007, 06:15 AM
Ridiculous with them situps, lol...fine stuff overall.

Bikkstah
09-07-2007, 04:49 PM
Barbell Squats (275lbs) supersetted with Standing Arnold Press (120lbs)
Machine Hack Squats (340lbs) supersetted with Bulgarian lunges (80lbs)
Barbell Shrugs (360lbs) supersetted with Barbell upright rows (85lbs)
Cable step-ups (100lbs) supersetted with Bent-over DB Flys (80lbs)
*Failed step-ups after set 3*
5mph jog @ 3% incline for 20 min.

Coke
09-08-2007, 08:33 AM
Props on doing as you please and going against the grain with the efforts man.

Bikkstah
09-08-2007, 12:42 PM
Doing as I please? =D What does that mean?

Coke
09-10-2007, 05:43 AM
Pretty much what I meant is you mix the bodyparts up in the supersets and what not, it's good thing.

Bikkstah
09-10-2007, 01:47 PM
Off sat-mon, too much work/class. Will be lifting tues-fri from now on.

Bikkstah
09-11-2007, 05:18 PM
Morning: 45 min elliptical pre-bfast cardio

Afternoon:
Barbell Squat (285lbs) supersetted with Bulgarian Lunges (45lbs)
SLDL (205lbs) supersetted with Lying Hamstring Curls (130lbs)
Seated Calf Raise (190lbs) supersetted with one-leg barbell calf raises (170lbs)
Barbell Rows (80lbs) supersetted with One-arm DB Rows (75lbs)
20 min. stationary bike HIIT

Gonna be switching to an upper/lower split looking like this:

Monday: Heavy upper
Tuesday: heavy lower
Weds: Off
Thurs: medium upper
Friday: medium lower

Wanting to hit each group x 2 a week while still having time on sat/sun to clock in 18 hours each day at work.

Coke
09-12-2007, 06:11 AM
I've been thinking about doing a similar split, smart move with the schedule/routine adjustment.

Bikkstah
09-12-2007, 04:15 PM
Morning: Track sprints pre-bfast

Afternoon:
Wide-Grip Flat BB Bench (165lbs) supersetted with DB Incline Bench (110lbs)
Standing Arnold Press (120lbs) supersetted with Barbell Upright Rows (75lbs)
Bench Dips (200lbs) supersetted with Cable A-Rope Pressdowns (130lbs)
Standing DB Preacher Curls (30lbs) supersetted with Standing Arnie Curls (30lbs)
Standing Thumbless Barbell Forearm Extensions (50lbs) supersetted with rear Barbell Forearm Curls (50lbs)

Failed on some of this stuff, gave a pint of blood around 1pm

Hoping to land a job Mon-Sat teaching MMA (Brazilian Jiu-Jitsu and Krav Maga) from 7:30-9PM which would mean I can have sat/sun off too.

Bikkstah
09-13-2007, 04:38 PM
Barbell Squat (135lbs) supersetted with Bulgarian Lunges (20lbs)
SLDL (135lbs) supersetted with Lying Hamstring Curls (90lbs)
Seated Calf Raise (90lbs) supersetted with one-leg barbell calf raises (100lbs)
T-Bar Rows (60lbs) supersetted with One-arm DB Rows (40lbs)

Coke
09-14-2007, 05:46 AM
Hoping to land a job Mon-Sat teaching MMA (Brazilian Jiu-Jitsu and Krav Maga) ....

No need in even trying to mess with you, lol - :D ...can kick a$$ at any given moment. Great workout(s).

Bikkstah
09-14-2007, 06:17 PM
Wide-Grip Flat BB Bench (135lbs) supersetted with DB Incline Bench (90lbs)
Standing Arnold Press (90lbs) supersetted with Barbell Upright Rows (75lbs)
Bench Dips (100lbs) supersetted with Cable A-Rope Pressdowns (100lbs)
Standing DB Preacher Curls (35lbs) supersetted with Standing Arnie Curls (20lbs) supersetted with Standing Barbell Curls (50lbs)
Standing Thumbless Barbell Forearm Extensions (50lbs) supersetted with rear Barbell Forearm Curls (50lbs)
Ab work
20 min HIIT on the elliptical

Bikkstah
09-17-2007, 08:40 PM
Wide-Grip Flat BB Bench (165lbs) supersetted with DB Incline Bench (130lbs)
Standing Arnold Press (130lbs) supersetted with Barbell Upright Rows (85lbs)
Bench Dips (210lbs) supersetted with Cable A-Rope Pressdowns (130lbs)
Standing DB Preacher Curls (35lbs) supersetted with Standing Arnie Curls (30lbs)

Coke
09-18-2007, 05:42 AM
Numbers are always nice, keep it up.

Bikkstah
09-18-2007, 04:09 PM
35 min elliptical AM

Overhead Squats (105lbs) supersetted with Leg Press (320lbs)
One-leg Barbell calf raise (180lbs) supersetted with Seated calf raise (205lbs)
Lying hamstring curls (130lbs) superset with glute-ham raise (100lbs)
One-arm DB row (80lbs) superset with bent barbell row (110lbs)

Switched to OH Squats because on back barbell squats, I tried 295 today and I just can't go that deep and that heavy, hoping I can see the same strength gains without having to go so deep with OH squats.

Bikkstah
09-19-2007, 04:12 PM
Wide-Grip Flat BB Bench (135lbs) supersetted with DB Incline Bench (70lbs)
Standing Arnold Press (90lbs) supersetted with Barbell Upright Rows (55lbs)
Bench Dips (130lbs) supersetted with Cable A-Rope Pressdowns (100lbs)
Standing DB Preacher Curls (25lbs) supersetted with Standing Arnie Curls (25lbs)

Bikkstah
09-19-2007, 04:14 PM
This is tomorrow's workout, I'm going to the gym, class, then straight to drill. Won't have a computer until Monday morning:

Overhead Squats (85lbs) supersetted with Leg Press (200lbs)
One-leg Barbell calf raise (100lbs) supersetted with Seated calf raise (135lbs)
Lying hamstring curls (110lbs) superset with glute-ham raise (50lbs)
One-arm DB row (50lbs) superset with bent barbell row (75lbs)


Edit: Went as scheduled.
I love Overhead Squats

Coke
09-21-2007, 04:58 AM
...I love Overhead Squats

Good deal on the overhead squats, I need to try that movement soon.

Bikkstah
09-26-2007, 05:04 PM
Wide-Grip Flat BB Bench (175lbs) supersetted with DB Incline Bench (120lbs)
Standing Arnold Press (1300lbs) supersetted with Barbell Upright Rows (85lbs)
Bench Dips (210lbs) supersetted with Cable A-Rope Pressdowns (130lbs)
Standing DB Preacher Curls (35lbs) supersetted with Standing Arnie Curls (25lbs)


Gonna be running a variety of sprint drills, interval lap drills and plain out running around in a circle in the AM for the next few weeks, got a PT test coming up, locking in a perfect 100% or higher on it will get me enough points to get promoted, so count on a lot of speed training as a standard in the AM.

Coke
09-27-2007, 05:10 AM
Best of luck with the upcoming PT test.

Bikkstah
09-27-2007, 09:44 AM
Overhead Squats (145lbs) supersetted with Leg Press (320lbs)
One-leg Barbell calf raise (190lbs) supersetted with Seated calf raise (135lbs)
Lying hamstring curls (130lbs) superset with seated hamstring curls (160lbs)
One-arm DB row (85lbs) superset with one-arm pull-ups (190lbs assistance)

Bikkstah
10-01-2007, 06:56 PM
Wide-Grip Flat BB Bench (185lbs) supersetted with DB Incline Bench (150lbs)
Standing Arnold Press (100lbs) supersetted with Barbell Upright Rows (85lbs)
Overhead DB Tricep Press (60lbs) supersetted with Cable straight-bar Pressdowns (120lbs)
Standing DB Preacher Curls (40lbs) supersetted with Standing Arnie Curls (25lbs)

Coke
10-02-2007, 05:47 AM
Nice job as usual, you rule with the supersets and must be in great condition.

Bikkstah
10-02-2007, 04:15 PM
Overhead Squats (155lbs) supersetted with Leg Press (340lbs)
One-leg Barbell calf raise (195lbs) supersetted with Standing calf raise (810lbs)
Lying hamstring curls (150lbs) superset with seated hamstring curls (180lbs)
One-arm DB row (85lbs) superset with seated cable rows (175lbs)

Failed on the DB rows at rep 4 on set 3 and rep 3 on set 4. Then got motivated and finished set 5 with 5 reps. Will be gone again from weds-sun for more Army training.

TJ2389
10-02-2007, 09:27 PM
Did I read that overhead squat right? Very strong...very. Keep it up.

Bikkstah
10-03-2007, 04:54 AM
Yup, almost dropped it once, just need to get my grip squared away. Trying to stay away from gloves and straps.

Bikkstah
10-08-2007, 08:10 PM
Wide-Grip Flat BB Bench (195lbs) supersetted with DB Incline Bench (160lbs)
Seated Military Press (125lbs) supersetted with Barbell Upright Rows (90lbs)
Overhead DB Tricep Press (65lbs) supersetted with Cable One-Arm Reverse Tricep Pressdowns (70lbs)
Standing DB Preacher Curls (40lbs) supersetted with Standing Arnie Curls (30lbs)

Coke
10-09-2007, 05:11 AM
Solid effort(s) bro, been real consistent throughout.

Bikkstah
10-09-2007, 04:30 PM
Overhead Squats (145lbs) supersetted with DB Lunges (80lbs)
One-leg Barbell calf raise (200lbs) supersetted with Standing calf raise (945lbs)
Lying hamstring curls (150lbs) superset with Glute Ham-Raise (100lbs)
Seated Pulldowns (140lbs) superset with T-Bar Rows (110lbs)

Bikkstah
10-10-2007, 05:04 PM
Wide-Grip Flat BB Bench (135lbs) supersetted with DB Incline Bench (100lbs)
Seated Military Press (65lbs) supersetted with Barbell Upright Rows (60lbs)
Overhead DB Tricep Press (45lbs) supersetted with Cable One-Arm Reverse Tricep Pressdowns (55lbs)
Standing DB Preacher Curls (30lbs) supersetted with Standing Arnie Curls (20lbs)

Coke
10-11-2007, 05:25 AM
Hope you're staying on top of your game in the MMA...can't imagine you without some supersets in the mix.

Bikkstah
10-11-2007, 06:27 AM
Heh, it's rough. I walk around like I got a stick up my butt all day just from running and MMA at night.

Bikkstah
10-11-2007, 03:59 PM
Overhead Squats (95lbs) supersetted with DB Lunges (40lbs)
One-leg Barbell calf raise (100lbs) supersetted with Standing calf raise (450lbs)
Seated hamstring curls (120lbs) superset with Glute Ham-Raise (50lbs)
Seated Pulldowns (100lbs) superset with T-Bar Rows (70lbs)

Bikkstah
10-15-2007, 07:00 PM
Wide-Grip Flat BB Bench (200lbs) supersetted with DB Floor Press (110lbs)
Standing Arnold Presses (110lbs) supersetted with Barbell Upright Rows (95lbs)
Overhead DB Tricep Press (70lbs) supersetted with EZ-Bar Skullcrushers (75lbs)
Standing DB Preacher Curls (45lbs) supersetted with Standing Arnie Curls (30lbs)

Bikkstah
10-16-2007, 03:54 PM
Overhead Squats (145lbs) supersetted with DB Lunges (100lbs)
One-leg Barbell calf raise (210lbs) supersetted with Standing calf raise (1000lbs)
Lying hamstring curls (170lbs) superset with Glute Ham-Raise (100lbs)
Seated Rows (130lbs) superset with T-Bar Rows (100lbs)

Coke
10-17-2007, 05:20 AM
Nice numbers everywhere...super supersets!!

Bikkstah
10-19-2007, 06:58 PM
Slipped some disks on that last leg day, been laying on the couch for the past few days. Hoping to get into the gym tomorrow for some DE.

Bikkstah
10-22-2007, 09:32 AM
Morning Crossfit:

21, 15, 9 reps of:

65lbs Squat Cleans
L Pull-ups
65lbs Thrusters
Handstand Push-ups

15:50


Chest/Shoulders

Wide-Grip Bench (195lbs) supersetted with DB Floor Press (120lbs)
Seated Arnold Press (110lbs) supersetted with standing upright rows (80lbs)
Cable X-Overs (120lbs) supersetted with Decline Push-Ups (10, 10, 10, 9, 8 reps)
Shrugs (300lbs) supersetted with DB Rear Flys (70lbs)

Bikkstah
10-23-2007, 08:21 AM
Morning Crossfit:

3 rounds for time:

50 Squats
50 dips
21-15-9 Cleans (65lbs)

15:00

Quads/Calves:

Overhead Squats (135lbs) supersetted with Front Squats (410lbs)
Leg Extensions (200lbs) supersetted with single leg extensions (100lbs)
20-15-15 Standing calve raises supersetted with 20-15-10 Standing DB calve raises (35lbs)
Single leg calve raises (230lbs)

Coke
10-24-2007, 04:55 AM
Good deal on adding the crossfit training into the mix.

Bikkstah
10-24-2007, 02:14 PM
Offday

35 min. Rower

bjohnso
10-25-2007, 07:01 AM
Are those all still 5*5? Those must be some killer workouts, supersetted and all.

Bikkstah
10-25-2007, 07:13 AM
5x5 unless indicated otherwise

Bikkstah
10-25-2007, 04:34 PM
DB Preacher Curls (50lbs) supersetted with Standing DB Arnie Curls (35lbs)
DB Across-The-Body Hammer Curls (35lbs) supersetted with Cable Bicep Curls (110lbs)
Decline Lying Triceps Extension (85lbs) supersetted with Seated DB Tricep Extension (70lbs)
Standing One-Arm DB Tricep Extension (25lbs) supersetted with parallel bar dips (BW + 200lbs)
Some forearm work, ab work

Bikkstah
10-26-2007, 05:52 PM
Rack Pulls (275lbs) supersetted with Pull-ups (Will add weight next week)
Seated Hamstring Curls (190lbs) supersetted with One-leg hamstring curls (105lbs)
Seated Wide-Grip Cable Rows (190lbs) supersetted with bent-over DB rows (70lbs)
Lying Hamstring Curls (150lbs) supersetted with walking lunges (20lbs)
Reverse Hyperextensions (35lbs) supersetted with Hanging Lateral Hip Swings (20 seconds x 5 sets)
Decline Weighted Sit-Ups (BW + 10lbs) supersetted with Jack-knife sit-ups

Bikkstah
10-29-2007, 11:38 AM
Morning Crossfit:

Tabata: 32 intervals broken down into 8's: pull-ups, push-ups, sit-ups, squats
8 Seconds of Glory for 1 mile


Wide-Grip Bench (210lbs) supersetted with DB Floor Press (130lbs)
Seated Arnold Press (130lbs) supersetted with DB Rear Flys (90lbs)
Pec Flys (200lbs) supersetted with 5x10 Push-Ups
Shrugs (360lbs) supersetted with standing upright rows (95lbs)


Wooowee.

Bikkstah
10-30-2007, 04:14 PM
Squats (245lbs) supersetted with Front Squats (430lbs)
Standing Calve Raises (500lbs 20-20-20) supersetted with standing one-leg DB calve raises (50lbs 8-8-8)
Rotary Calf Press (390lbs) supersetted with static 20 second hold (x3)
Leg Extensions (230lbs) supersetted with single-leg extensions (108lbs)

TJ2389
10-30-2007, 04:45 PM
Rotary calf is funnn isnt it? Never tried a static 20 second hold though...

Bikkstah
10-30-2007, 09:24 PM
Weird feeling, never done it before. Static hold hurts :)

Also, started with 155lbs OH Squats but just couldn't clean or squat thrust it up there, shoulders were dead after 2 sets. So I had to switch back to normal back squats which were SO easy after doing OH Squats. I could have ramped them up to 300 or so very easily.

Coke
10-31-2007, 05:38 AM
No doubt man, I bet them static holds were killer...fine job overall the past week.

Bikkstah
10-31-2007, 08:42 AM
8 Seconds of glory for 1.3 miles this morning

What an amazing drill, Built is a genius. I was falling asleep while jogging for the 12 second rest.


Close-Grip Bench (175lbs) supersetted with lying triceps extension (85lbs)
DB Preacher Curls (55lbs) supersetted with Standing Arnie curls (35lbs)
Seated OH Triceps Extension (75lbs) supersetted with Standing one-arm triceps extension (25lbs)
Standing DB Hammer Curls (70lbs) supersetted with Standing DB across-the-body Hammer Curls (50lbs)

Bikkstah
10-31-2007, 07:00 PM
http://photos-a.ak.facebook.com/photos-ak-sf2p/v148/90/65/12101387/n12101387_35436728_2359.jpg

I'm not a bodybuilder so I have no idea what I'm doing, haha. Of all things through these past months, I've noticed my back thickening and with the decrease in bf%, being able to see my rear delts and stuff. Cool.

Coke
11-01-2007, 05:49 AM
Great back shot, no doubt you'd be huge.

Bikkstah
11-05-2007, 08:16 PM
Off Fri-Sun for training. Took a PT test at 0400 when it was 12 degrees. Off today because I'm fairly confident I have bronchitis.

Results:

Push-ups: 106 reps @ 2 min
Sit-ups: 93 reps @ 2 min
2 Mile: 2 miles @ 12:45

Slow as hell and all stiff and cramped.

Bikkstah
11-06-2007, 06:06 PM
Wide-Grip Flat Bench (215lbs) supersetted with DB Floor Press (150lbs)
Decline Bench (155lbs) supersetted with Decline DB Flys (70lbs)
Seated Arnold Press (130lbs) supersetted with Rear Delt Rows (55lbs)
Barbell Shrugs (370lbs) supersetted with Barbell Upright Rows (105lbs)
30 min. elliptical

Bikkstah
11-07-2007, 04:52 PM
Barbell Squat (305lbs) supersetted with Barbell Front Squats (190lbs)
Leg Extensions (240lbs) supersetted with one leg extensions (110lbs)
Standing Barbell Calve Raises (135lbs x 20, 225lbs x 15, 275lbs x 9)
Seated Rotary Calve Press (130lbs x 20 + 20 second hold, 250lbs x 15 + 20 second hold, 390lbs x 9 + 20 second hold)
Decline sit-ups (x20, x15, x10, x5)
Knees-To-Elbows (x20, x15, x9)
30 min. elliptical

Coke
11-08-2007, 05:34 AM
Impressive leg day bro.

Bikkstah
11-09-2007, 05:28 PM
Close-Grip Bench (195lbs) supersetted with Lying Triceps Extension (95lbs)
DB Preacher Curl (60lbs) supersetted with Standing DB Arnold Curls (40lbs)
Seated OH Triceps Extension (80lbs) supersetted with Standing One-Arm DB Triceps Extension (30lbs)
DB Hammer Curls (80lbs) supersetted with DB Across-the-body Hammer Curls (30lbs)
30 min. elliptical
Ab work

Bikkstah
11-10-2007, 05:17 PM
Rack Pulls (295lbs) supersetted with weighted pull-ups (BW + 25lbs)
Seated Hamstring Curls (205lbs) supersetted with single-leg curls (105lbs)
Seated Cable Rows (205lbs) supersetted with bent-over DB rows (85lbs)
Lying Hamstring Curls (170lbs) supersetted with weighted lunges (70lbs)
Reverse Hyperextensions (BW + 45lbs) supersetted with Cable Choppas (60lbs)

Coke
11-11-2007, 10:13 AM
Hard at work like always with them supersets dude.

Bikkstah
11-12-2007, 02:17 PM
Wide-Grip Barbell Bench (210lbs) supersetted with DB Floor Press (160lbs)
Seated Arnold Presses (130lbs) supersetted with rear delt rows (60lbs)
Decline Bench (175lbs) supersetted with Decline DB Flys (100lbs)
Barbell Shrugs (380lbs) supersetted with Barbell Upright Rows (105lbs)
Cable Choppas (70lbs) supersetted with Cable Crunches (70lbs) (3x10)

Bikkstah
11-13-2007, 04:00 PM
Barbell Squats (315lbs)
Seated Leg Extensions (230lbs)
Seated One Leg Extensions (110lbs)
Barbell One-Leg Squats (200lbs)

Bikkstah
11-15-2007, 04:45 PM
DB Preacher Curls (40lbs) supersetted with DB Arnie Curls (25lbs)
Close-Grip Bench (195lbs) supersetted with lying triceps extensions (115lbs)
DB Hammer Curls (25lbs) supersetted with DB across the body hammer curls (25lbs)
Seated Triceps Extension (50lbs) supersetted with one-arm standing extensions (20lbs)

Switched to 3x8

Coke
11-16-2007, 05:27 AM
The effort(s) are tight man.

Bikkstah
11-16-2007, 03:38 PM
Sumo Deadlift (155lbs) supersetted with Pull-ups
Standing Cable Wide-Grip Rows (120lbs) supersetted with bent-over DB rows (45lbs)
Seated Leg Curls (130lbs) supersetted with one-leg curls (50lbs)
Reverse Hyperextensions


All 4x8 now

TJ2389
11-16-2007, 10:53 PM
What kind of cardio are you doing during the week?

mickyjune26
11-16-2007, 10:58 PM
that's a pretty good workout, supersetting deads with pullups! makes me tired just reading that.

Bikkstah
11-18-2007, 08:02 PM
What kind of cardio are you doing during the week?

Running, elliptical, 8 seconds of glory in the morning empty and elliptical after weights