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ant72bb
06-22-2010, 12:48 AM
Finally I come back tracking my training. In the last two month I've changed drastically my nutrition and now I decided, as much as possible, to track it too.

Feedback of the last 8 weeks
At April 22nd I began a 30 days cutting cycle: with high protein low carbs diet and an intensive workouts program I was able to lose more than 3 kg and drop 3% BF. I was so happy with progress!
In the last 3 weeks and a half I continued with the same workouts program and with diet but not so strict than the weeks before. Weight went down as well as the BF.

My goals
It's true that I'm happy of results till now but it's not enough yet... it's time to get more serious!
In the next 8 weeks (or better 10 workouts cycles, 50 days) I aim to shred my body more and more.I want gain lean mass, drop BF as musch as possible and lose 1.5-2 kgs more.
When in August I'll be at beach I want to look muscular and defined than never been before!

Workouts plan
4 days ON / 1 day OFF
Day 1: Chest/Triceps/Abs
Day 2: Back/Biceps/Calves
Day 3: Shoulders/Traps/Abs
Day 4: Quads/Hamstrings/Calves
Day 5: OFF weights workout

Cardio at gym is planned normally on the OFF day. Besides, I have hockey training at Monday/Wednesday and when I've some more time at gym I add cardio after weights workout.

The food
Workouts cycles 1-4
Proteins: 300 g
Carbs: 200-300 g
Fat: 100 g

Workouts cycles 5-10
Proteins: 300 g
Carbs: 4 days cycle 150/100/50/50 g
Fat: 100 g

Protein sources: eggs, milk, Chicken, beef/horse meat, Whey
Carbs sources: oats, bread, potatoes, rice, veggies, yogurt, cereals

Water intake: about 6 liters a day
Alcool: to avoid as much as possible!

Supplements
USPlabs Jack3d
Double-T Sports NO Beta
Gaspari Nutrition SizeOn Pre-Contest
Universal Animal Pak
Universal Animal Flex
Universal Animal Omega
Optimum Platinum Hydrowhey
Optimum 100% Whey Protein
Optimum Pro Complex
Optimum 100% Casein Protein
Optimum Glutamine 1000 Caps
Optimum Micronized Creatine Powder

Bodystats/Pics

A year ago
June 21st, weight 86.1 kg
http://bodyspace.bodybuilding.com/img/user_images/growable/2009/06/21/57318/progresspic/1Zj3gepSq1lnef7VeCrhL7Q91HgTHo1321p.jpeg

6 months ago
January 16th, weight 91.5 kg
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/01/16/57318/progresspic/1xJU1FFnkxh3gZfGgB4ZgG23RSsc0101p.jpeg

Before cutting cycle
April 22nd, weight 90.6 kg, 18.9% BF
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/26/57318/progresspic/1ykvyPxytMiVdgVwRXIRPdVwVxnbRi393p.jpeg

After cutting cycle
May 22nd, weight 87.4 kg, 15.9% BF
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/06/18/57318/progresspic/1rWucxH2PMRVfnW9PlWgJgyWmnOl0044p.jpg

Before new cutting cycle
June 9th, weight 85.9 kg, 15.3% BF
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/06/06/57318/progresspic/1tjmEHp9ZhNjCZFgnpuRUVlkQWt27884p.jpg

ant72bb
06-22-2010, 01:08 AM
Wed, 16.06.2010
CHEST/TRIS DAY
12:55-14:20

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Excite Top (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=2732&target=commercial)
5', seated, lever 3, profil 1, level 13, 2.50 km, 85 W
Rest: 2'

Chest press (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=654&target=commercial)
15x30 1' 12x50 1'30" 10x60 3' 10x60 30" 10x40 30" 15x20
Rest: 2'

Incline Dumbbell Press (incl. 30)
15x10 eh 1' 15x10 eh 1'30" 9x20 eh 3' 10x20 eh 30" 8x14 eh + 10x10 eh
Rest: 2'

Incline Dumbbell Flyes (incl. 30)
15x6 eh 1' 12x12 eh 1'30" 8x16 eh 1' 12x12 eh + 10x8 eh
Rest: 2'

Cable Crossover
15x7.5 eh 1' Dropset: 5x15 eh / 10x10 eh / 10x7.5 eh / 10x5 eh 2' Dropset: 5x15 eh / 6x12.5 eh / 10x10 eh / 10x7.5 eh / 15x5 eh
Rest: 3'

Dumbbell One-Arm Triceps Extension
15x6 eh 30" 10x10 eh 30" 10x10 eh 30" 15x6 eh
Rest: 1'

Incline Barbell Triceps Extension
10x17.5 30" 10x17.5 30" 10x17.5
Rest: 1'

Triceps Pushdown
10x15 30" 10x15 30" 10x15

ant72bb
06-22-2010, 01:11 AM
Thu, 17.06.2010
BACK/BIS DAY
12:40-14:10

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Excite Top (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=2732&target=commercial)
5', seated, lever 3, profil 1, level 13, 2.53 km, 85 W
Rest: 2'30"

Pulley (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=440&target=commercial)
15x25 1' 12x45 1' 10x55 1' 10x55 + 15x25
Rest: 2'

Vertical traction (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=452&target=commercial)
15x35 1' 12x70 1' 12x70 + 15x35
Rest: 2'

Wide-Grip Lat Pulldown
15x30 1' 10x60 1'30" 10x70 + 15x30
Rest: 2'

Straight-Arm Pulldown
15x12.5 1' 10x25 1' 10x25 + 15x12.5
Rest: 2'

One-Arm Dumbbell Row
15x12 eh 1' 10x24 eh 1' 10x24 eh 1' 10x24 eh 1' 15x12 eh
Rest: 2'

Reverse EZ-bar Curl cl=close grip / no=normal grip
10x20 cl 30" 10x20 no 30" 10x20 cl 30" 10x20 no
Rest: 1'

EZ-bar Curl cl=close grip / no=normal grip
10x20 cl 30" 10x20 no 30" 10x20 cl 30" 10x20 no
Rest: 2'

Alternate Hammer Curls
10x10 eh 1' 10x10 eh 1' 10x10 eh
Rest: 2'

Alternate Dumbbell Curls
15x6 eh 30" 15x6 eh 30" 15x6 eh

ant72bb
06-22-2010, 01:17 AM
Fri, 18.06.2010
SHOULDERS/TRAPS DAY
13:05-14:15

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Excite Top (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=2732&target=commercial)
5', seated, lever 3, profil 1, level 13, 2.58 km, 85 W
Rest: 2'30"

Shoulders press (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=656&target=commercial)
15x30 1'30" 12x60 1'30" 10x75 1'30" 10x80 30" 10x40 30" 15x20
Rest: 2'

Side Lateral Raise
15x8 eh 1' 12x12 eh 1' 10x18 eh 1' 10x18 eh + 12x10 eh + 15x6 eh
Rest: 2'

Reverse Flyes
20x8 eh 1' 15x16 eh 1' 15x16 eh 1' 15x16 eh + 20x8 eh
Rest: 3'

Upright EZ-bar Row
15x27.5 30" 15x27.5 30" 15x27.5
Rest: 2'

Smith Machine Shrug Behind The Back + Smith Machine Shrug
15x47.5 30" 12x87.5 30" 12x87.5 30" 12x87.5 30" 12x87.5 30" 15x47.5
Rest: 2'

Abs Crunch
10x10xBW 10" beetween sets
Rest: 1'

Lying Leg Raise
5x10xBW 10" beetween sets
Rest: 1'

Cross-Body Crunch
3x10xBW 10" beetween sets

ant72bb
06-22-2010, 01:18 AM
Sat, 19.06.2010
CARDIO DAY
15:20-16:30

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

Stationary bike
15', profil 1, level 7, 8.02 km

Abs Crunch
5x10xBW 10" beetween sets

Lying Leg Raise
5x10xBW 10" beetween sets

Treadmill
12' total
- 2' 6.0 kph walking
- 4' 8.5/9.0/9.5/10.0 kph running (increase each 1')
- 2' 6.0 kph walking
- 4' 9.0/10.0/11.0/12.0 kph running (increase each 1')

Alternate Hammer Curls alternated with Dumbbell One-Arm Triceps Extension
15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh

Alternate Dumbbell Curls alternated with Tricep Kickback
15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh

ant72bb
06-22-2010, 01:28 AM
Sun, 20.06.2010
LEGS DAY
18:30-19:50

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Stationary bike
5', without profil, level 6, 2.47 km, 162 W
Rest: 3'

Leg Extensions
15x35 1' 12x62.5 1' 12x70 1' 12x70 + 12x35 1' 13x30 (failure)
Rest: 2'

Abductor Machine
12x70 30" 12x70 30" 12x70
Rest: 1'

Adductor Machine
12x50 30" 12x55 30" 12x55
Rest: 3'

Leg Press
20x80 1' 20x80 2' 15x160 2' 15x160 2' 20x80
Rest: 2'

Seated Leg Curls
15x25 1' 12x45 1' 12x50 1' 12x50 + 15x25 1' 20x20 (failure)
Rest: 2'

Smith Machine Deadlift
10x47.5 1' 10x107.5 2' 10x107.5 1' 15x47.5
Rest: 2'

Calf Press On The Leg Press Machine
6x15x70 30" beetween sets

Treadmill
5' total
- 1' 6.0 kph walking
- 1' 6.5 kph walking
- 3' 7.0 kph walking

Abs Crunch
4x25xBW alternated with legs stretching

Comments:
Add pics after workout.

ant72bb
06-22-2010, 01:32 AM
Mon, 21.06.2010
CHEST/TRIS DAY
13:05-14:25

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Excite Top (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=2732&target=commercial)
5', seated, lever 3, profil 1, level 14, 2.50 km, 93 W
Rest: 2'30"

Chest press (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=654&target=commercial)
15x30 1' 12x50 1'30" 10x60 3' 10x70 30" 10x40 30" 15x20
Rest: 3'

Incline Dumbbell Press (incl. 30)
15x10 eh 1' 12x16 eh 1'30" 10x20 eh 3' 10x20 eh 30" 10x14 eh + 10x10 eh
Rest: 2'

Incline Dumbbell Flyes (incl. 30)
15x6 eh 1' 12x12 eh 1'30" 10x16 eh 1' 10x16 eh + 12x8 eh
Rest: 2'

Cable Crossover
15x7.5 eh 1' Dropset: 7x15 eh / 7x12.5 eh / 8x10 eh / 10x7.5 eh / 15x5 eh 2' Dropset: 5x17.5 eh / 6x15 eh / 7x12.5 eh / 8x10 eh / 12x7.5 eh / 20x5 eh
Rest: 2'

Dumbbell One-Arm Triceps Extension
15x6 eh 30" 10x10 eh 30" 10x10 eh 30" 15x6 eh
Rest: 1'

Incline Barbell Triceps Extension
10x17.5 30" 10x17.5 30" 10x17.5
Rest: 1'

Triceps Pushdown
10x15 30" 10x15 30" 10x15

ant72bb
06-23-2010, 09:56 AM
Cardio in the evening: 1h30 inline hockey training
The session was very intensive: destroyed at the end
Wednesday there will be the last championship match before the summer break! We've to win!

ant72bb
06-23-2010, 10:04 AM
Tue, 22.06.2010
BACK/BIS DAY
12:45-14:10

eh = each hand
10x25 = reps x weights in kgs
10x25 eh = with help
1' = time of rest

WARM-UP
Excite Top (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=2732&target=commercial)
5', seated, lever 3, profil 1, level 14, 2.52 km, 93 W
Rest: 2'30"

Pulley (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=440&target=commercial)
15x25 1' 12x45 1' 10x55 1' 10x55 + 15x25
Rest: 2'

Vertical traction (Technogym machine) (http://www.technogym.com/ch/viewdoc.asp?co_id=452&target=commercial)
15x35 1' 12x70 1' 12x75 + 15x35
Rest: 2'

Wide-Grip Lat Pulldown
15x30 1' 10x60 1' 10x60 + 15x30
Rest: 2'

Straight-Arm Pulldown
15x12.5 1' 10x25 1' 10x25 + 15x12.5
Rest: 2'

One-Arm Dumbbell Row
15x12 eh 1' 10x24 eh 1' 10x24 eh 1' 10x28 eh 1' 15x12 eh
Rest: 2'

Reverse EZ-bar Curl cl=close grip / no=normal grip
10x17.5 cl 30" 10x17.5 no 30" 10x17.5 cl 30" 10x17.5 no
Rest: 2'

EZ-bar Curl cl=close grip / no=normal grip
10x17.5 cl 45" 10x17.5 no 45" 10x17.5 cl 45" 10x17.5 no
Rest: 2'

Alternate Hammer Curls
10x10 eh 45" 10x10 eh 45"' 10x10 eh
Rest: 2'

Alternate Dumbbell Curls
15x6 eh 30" 20x6 eh 30" 20x6 eh