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Al19067
10-15-2009, 11:45 AM
Monday 10/12/09

Chest
Barbell bench 4x5 at 250lbs (chest was cramping coulda done more)

Incline db 4x8 at 90lb dbs

Flat flys 3x10 30lb dbs ss with pushups

Rope crunch 4 x10 at 160lbs

Cardio untill reached 150cals burned, diet wast at 2500 cals,240pro,200 carbs,60fat,bw was at 215lbs, chest started to cramp up at first rep of 250lbs

Al19067
10-15-2009, 11:49 AM
Tuesday 10/13/09

Back

Neutral grip pullups, 6 sets to hit 35 reps

Barbell row 3x5 at 190lbs

Reverse grip pulldown 3x8 at 170lbs

Cable row 3x8 at 175lbs

Leg lifts 4x10

Diet same as yesterday, chest still very sore, rows went down by 20lbs I think it was bc of pullups

McLaughlin
10-15-2009, 11:58 AM
Hi there, I was wondering, what do you eat to hit those numbers for your diet?

Al19067
10-15-2009, 12:48 PM
Thrusday 10/15/09
Legs (short workout)

Squats
265x5 265x5 265x5 275x3 315x3

Leg press 360lbsx15x3

Leg curls 90lbsx15x2

Bb curls 5x10 at 65lbs

chest feeling great, I'm sick this week with a cold maybe that's why I'm feeling weak, diet so far today 1230cal 32fat and 80carbs

Coke
10-15-2009, 02:46 PM
Moving strong numbers while cutting and that is great...like the new log bro, good luck.

Al19067
10-15-2009, 03:00 PM
Moving strong numbers while cutting and that is great...like the new log bro, good luck.

Thanks man, ima need the luck

Al19067
10-15-2009, 03:04 PM
Hi there, I was wondering, what do you eat to hit those numbers for your diet?

I eat a lot of greek yogart, lean pockets with a pro drink, beef jerky, mcdonalds snack wrap 2 of them but eat only one wrap with the guts from the other one inside, protein bars

Unholy
10-15-2009, 07:20 PM
Haha, sounds like MY kind of diet bro. Keep at it. I hate your typical "clean foods".

Guess thats why I'm prepping on Pies and Cakes =P

Al19067
10-15-2009, 08:49 PM
Haha, sounds like MY kind of diet bro. Keep at it. I hate your typical "clean foods".

Guess thats why I'm prepping on Pies and Cakes =P

Lol yea man I'm trying to keep it clean some wat, how does it look to you any suggestions?, I been putting splenda on the greek yogart cause that **** is nasty plain lol

Al19067
10-16-2009, 01:36 PM
Friday 10/16/09

Shoulders

Db shoulder press
3x5 at 85lb dbs and then one set of 90lb dbs for 4 reps

Arnold press (never done b4)
3x8 at 40lb dbs , very easy

Laterals
Ran the rack 25lb for 10 20lbs for 7 and 15lbs for 5 for 3 sets

Rope pulls to face
3x10 at 120lbs ss with band pulls

Rope crunch
3x10 at 160lbs

Diet is on track so far, kinda mad cause my laterals are low but hey its aight, 90lb dbs felt good today

Unholy
10-16-2009, 06:57 PM
I like the vanilla and fruit flavored fat free greek yogurt when its on sale. I get Chobani brand around here. The diet looks pretty good. As you cut down on calories you might want to tart prepping less calorie dense food. Getting creative in the kitchen is pwn. You have no idea what I could do with your macros on a daily basis. I'm on 1750 which is teh suck.

Real strong pressing. I would not recommend worrying about your side lat numbers after such strong presses!!

Al19067
10-16-2009, 07:56 PM
I like the vanilla and fruit flavored fat free greek yogurt when its on sale. I get Chobani brand around here. The diet looks pretty good. As you cut down on calories you might want to tart prepping less calorie dense food. Getting creative in the kitchen is pwn. You have no idea what I could do with your macros on a daily basis. I'm on 1750 which is teh suck.

Real strong pressing. I would not recommend worrying about your side lat numbers after such strong presses!!

Lol thanks man, and yea I got the chobani yogart too, i force them down lol

LuNa
10-16-2009, 09:35 PM
I use splenda on my greek yoghurt as well, but i also put in some vanilla essence. Makes it taste pretty good. Im sure you could also add some protein powder and make it pretty good.

Al19067
10-16-2009, 10:11 PM
I use splenda on my greek yoghurt as well, but i also put in some vanilla essence. Makes it taste pretty good. Im sure you could also add some protein powder and make it pretty good.


Lol yea I was thinking about vanilla too

Coke
10-17-2009, 08:24 AM
Super day for the delts and all man.

Al19067
10-18-2009, 01:59 AM
Super day for the delts and all man.


Thanks man, I wish they were strong like yours

Al19067
10-19-2009, 01:11 PM
Monday 10/19/09. CHEST

Flat bench 4x5 at 250lbs

Incline db 3x8 at 90 lbs and last set at 85lbs

Cable flys 3x10 at 60lbs

Leg lifts 4 x10

Today was tuff I only had 400 cals b4 comming to gym, I felt really weak just getting the 250 up for 5, next week I'm switch bac to bgb and ima drop the bench to 225lbs for 5x5 and have strict form

Coke
10-19-2009, 03:29 PM
Them are some solid numbers on the bench dude.

Al19067
10-19-2009, 05:39 PM
Them are some solid numbers on the bench dude.


Thanks man, its getting a lot harder

Al19067
10-22-2009, 11:13 AM
10/22/09
Back

Been fighting the flew now for 2 weeks, sick to my stomach, so I just been eating everything gained back 2 lbs,

Bb rows
185x5 185x5 190x5 190x5

Pulldowns
160x8 165x8 170x8 170x8 150x12

Cable row (sing grips)
100x10 110x10 120x10 100x10

Stiff arm pull down
3x10 at 140lbs

Db curls
40 x8x3

Preacher (drop sets)
3x70x8x8x8

Today I was feeling real sick but I had to push throw it

Coke
10-23-2009, 07:53 AM
Fine pull day to keep yourself on track bro.

Al19067
11-24-2009, 06:28 AM
Starting a new routine on Monday that Tom came up for me,I will keep you guys posted

Al19067
11-30-2009, 05:22 PM
Monday. AL'S HYBRID ROUTINE
Chest and Back

Flat bench
3 sets of 5 reps (strict form) at 230lbs

Incline db (strict form)
3 sets of 8 reps

T bar row
3 sets of 6 reps at 3plates +25

Db pullovers (very slow and strict form)
2 sets of 15 reps

Machine row (slow and squeeze )
2 sets of 15 reps at 100lbs

Barbell shrubs (slow and squeeze)
2 sets of 15 reps

Al19067
12-01-2009, 10:10 PM
Tuesday. 12/1/09. Legs

Squat (after month layoff)
4x5 at 230lbs

Standing lunges
2x8 with 30lb db's

SLDL
2x8 at 185lbs

COMPLEXES

Walking lunges 2x15 @10lb.db's, front squat 2x12 @95lbs, leg extension 2x12 at 60lb


Only did the one complex because of not feeling well, the complexes really kicked my ass, I was sweating then I ever did

Al19067
12-02-2009, 03:54 PM
Wednesday 12/2/09 plometrics (condition)

well today i ceated on my diet i had pizza and fries, No more cheating after this.

jump rope 50reps
step ups 30reps

jump rope 50reps
step ups 30reps

jump rope 50reps
step ups 30reps

jump rope 50reps
step upd 30reps

next week im gonna add Medicine ball slams and up the number of reps.

Coke
12-02-2009, 08:18 PM
Nice flow going with the efforts guy, keep it up.

Al19067
12-02-2009, 10:34 PM
Nice flow going with the efforts guy, keep it up.

Thanks coke, my lifts got weaker bc of my restricted calorie intake, but I expect that, can't keep everything

Al19067
12-03-2009, 06:10 PM
Thursday 12/3/09

Pullups till 35reps
6sets

Hammer row
2 sets of 12 reps at 205lbs

Cable pullover ss cable row
2x20@80lbs. 2x20@85lbs

Face pulls
2x12@110lbs

Shrubs
3x6@315lbs

Al19067
12-04-2009, 12:26 PM
Friday 12-4-09 Shoulders/chest/arms

BARBELL MILITARY PRESS (decided to go for reps today)
3 sets of 10 at 135lbs

INCLINE BARBELL PRESS SS MACHINE INCLINE
2 sets of 9reps at 185lbs 2 sets of 10reps at 180lbs

BARBELL CURLS SS SKULLS CRUSHERS
2 sets of 12reps at 75lbs 2 sets of 12reps at 75lbs

HAMMER CURLS SS PUSHDOWNS
2 sets of 12reps at 30lb each 2 sets of 12reps at 170lbs

BARBELL FRONT RAISE SS SIDE LATERALS
2 sets of 14reps at 45lbs 2 sets of 12 at 15lbs/10lbs


Today felt great, i was looking pretty solid, I am noticing that im losing fat

Coke
12-04-2009, 09:11 PM
Good job back-to-back...glad to hear about the improvements with your physique.

Al19067
12-04-2009, 11:33 PM
Good job back-to-back...glad to hear about the improvements with your physique.

Thanks coke,I measure my arms today with a pump they were 18 even

Al19067
12-07-2009, 01:21 PM
Monday 12/7/09 Chest and Back

Flat bench
4 sets 225lb for 10 reps, 205lb for 10 reps, 185lb for 17 and 135lb very slow for 15

Incline (light)
3 sets of 8 reps at 70lb dbs

T-bar row
2 sets of 6reps at 3plates+35lbs ans 1 set of 8reps at 3plates

db pullover
2 sets of 15reps at 30lb

machine row
2 sets of 15reps at 120lbs

shrugs
2 sets of 15reps at 225lbs

Coke
12-07-2009, 05:05 PM
Thanks coke, I measured my arms today with a pump they were 18 even

Great news man, arms are huge.

Al19067
12-09-2009, 01:38 PM
Wednesday. 12/9/09

Squats
185lb x10, 225 x10, 245x5, 265x5

Complexes
Leg press,leg curl,seated leg curl all 3x15 in a row

Front squats,lungez,leg extension 1x15 in a row


Took it easy today because of a hurt foot

Coke
12-10-2009, 09:29 AM
Solid leg day, especially with the ordeal concerning the foot.

Al19067
12-10-2009, 02:28 PM
Thursday 12/10/09

Rack chin ups
45 reps with 25lbs on waist

Hammer row
2 sets of 12reps at 2ppl per side

Lat pull down (ss) with cable row
2x20 @85lbs. 2x20 @85lbs

Rope pulls to face
2x12@90lbs. Strict forum and slow





Thanks coke, yea foot seems better today

Al19067
12-11-2009, 02:41 PM
12/11/09. Shoulders,chest,arms

Military bb press
3x10@140lbs

Incline bb press. SS. Machine incline press
2x10@185lbs. 2x10@2plates per side

Bb curls. SS. Skulls
2x12@65lbs. 2x12@75lbs

Hammer curls. SS. Pushdowns
2x12@30lbs. 2x12@170lbs

Then one set of everything for 15reps each

Bb front raise. SS. Side laterals
2x12@45lbs. 2x12@10lbs

Coke
12-11-2009, 03:14 PM
Good session(s) bro.