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El Chupacabra
03-03-2011, 07:13 PM
I've been a casual lifter off and on. I have never focused or worried about caloric intake. I always ate alot on lifting days and attempted to pay attention on non lifting days. I now want to get to 10% BF. I am trying to learn what I can as I go. I know I have never had issues about hard work in the gym. If my shirt wasn't soaked with sweat when I left, then I know I didn't push myself hard enough (regardless of the amount of weight lifted). I hope this journal helps with my progress so here goes something. I currently live in Costa Rica and the gym I go to doesn't have a squat rack or dumbbells larger than 100lbs. I have to get creative. Lifting Mon, Tue, Thur, and Fri.

BB Bench 225lbs
9X3
(I hardly ever bench with BB because of right shoulder pain. Today was no exception.)
DB Bench 100lb
5X5
(time to get some chains to strap additional weight.)
CG Bench 135lbs
5X5
Floor Press 135lbs
5X5
OH Tri Extensions 135lbs
5X5

El Chupacabra
03-03-2011, 07:21 PM
Deads:
225lbs X10
315lbs X5
405lbs X5
450lbs X1
BB Rows 225lbs:
5X5
1 Arm DB Rows 100lbs:
5X5 (need chains to add additional weight)
High Pulls 135lbs:
5X5
Chins:
5X5 (need to add weight or reps)

El Chupacabra
03-03-2011, 07:27 PM
Sumos:
225lbs X10
315lbs 3X5 (still learning the form - keep banging shins and knees)
BB Lunges 135lbs:
2X10
DB Squats:
60lb X10
70lb X10
80lb X10
100lb X10
RDL's on 5" Box
225lbs 3X5

El Chupacabra
03-04-2011, 12:39 PM
Warmup w/Arm Circles
OHP:
45 x 10
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
Seated DB OHP:
50 x 10
60 x 8
70 x 5 (failed the 6th)
80 x 1
From Floor to OHP w/80lb DB - Alternated arms and went for Speed
5 x 5
Lat Raises w/30lb DB's
3 x 6
(no pain when lifting but had pain in left arm (describe as bone pain between shoulder in elbow) when resting between sets.)
Should I be concerned?? Any explanations?? I just kept pushing the weight.

El Chupacabra
03-07-2011, 06:36 PM
DB Bench:
100's x5
105's x5
110's x5
115's x4
120's x2
DB Inc Bench:
70's x8
80's x5
80's x5
80's x5
80's x4
CG BB Bench 135
3 x12 for speed
BB Floor Press 135
3 x12 focus on negatives
OH Tri Ext EZ Bar 105
3 x6

Wish I would have taken more time between sets, so I could have increased reps.

El Chupacabra
03-10-2011, 05:59 PM
Tuesday Sucked. Not sure what was up but I had no energy and felt as if I was going to puke. I'm thinking it had something to do with my caloric intake. I felt dizzy and nauseous all the way home. It took me 30 minutes to put down a protein shake and a can of tuna. Afterwards, I felt better and decided to go back to the gym that afternoon.

Morning:
Squats 135
3x30
Began losing energy. I know that's a ton of reps but I can handle it. I have felt like puking and even puked in the past doing this, but I never felt this big of a energy drain or the dizziness. The gym I do work in is in Costa Rica. It is open air and is about 4000ft above sea level. It was warmer and more humid than usual that day. Maybe this was the cause. Decided to skip the heavy leg work and tried to do some leg curls. Couldn't shake it, so I walked home.

Afternoon
Leg Presses
Lifted to failure each set. Started with no weight and added a 45 plate to each side after each set. Didn't keep track of reps but truly went for failure. I would ask for help when I couldn't the final rep up. Worked up to 6 plates per side and barely got 2 reps with that. Legs are still smoking. Stretched and walked home.

El Chupacabra
03-10-2011, 06:11 PM
Warm up with arm circles, very light OHP, and very light curls.

BB Rows
225 x5
225 x5
225 x5
235 x5
245 x5
255 x3

(not sure of the name but I add weight to one end of a BB and stick the other end against the wall. I use a CG handle to pull to chest.)
3 45's x8
4 45's x6
4 45's +10 x6
4 45's +20 x6
4 45's +30 x6
4 45's +40 x5
5 45's +10 x5
5 45's +20 x5
5 45's +30 x3

T Bar Row Super Set
2 Sets of
Medium Grip w/Stack x8 / Wide Grip w/Half Stack Pause for 2 secs x8

DB Curls 50's
2 x10
Hammer Curls 50's
2 x10
OH BB Curls w/ whatever the kid I borrowed from was curling
2 xfailure

Walked home while eating a large can of tuna. 60g of protein!!!

El Chupacabra
03-14-2011, 07:51 PM
BB OHP
135 x5
145 x5
155 x5
165 x5

DB OHP
80's x6
80's x5
80's x4
70's x5

Floor to OHP w/80lb DB / Alternated arms went for speed. Really loving this for some HIT
x10
x10

BB OHP
95 x12
105 x10
115 x8
125 x6

Definitely noticing the caloric deficit.

El Chupacabra
03-16-2011, 09:34 AM
Finally took a before pic.
http://www.wannabebig.com/forums/attachment.php?attachmentid=30030&d=1300244474

BB Rows
135 x12
225 x5
245 x5
265 x4
275 x4

T Bar Rows
3P's x12
4P's x8
5P's x5
6P's x5

Lat Pulls Wide Grip
Stack x12
Stack x12

DB Curls
40's x8
40's x8

Behemoth
03-17-2011, 06:56 PM
Very strong traps. Delts have a lot of size also as well as chest. You can tell you have a solid build under there and would look pretty decent after a solid diet.

The shape of you arms really, really reminds me of my own. Tris are definetly ahead of the bis and I have that same pronouced brachioradialis and wrist extensors that you do

Behemoth
03-17-2011, 06:58 PM
Definitely noticing the caloric deficit.

Whats your intake and whats your weight? And how long have you been at this amount?

El Chupacabra
03-18-2011, 12:29 PM
Very strong traps. Delts have a lot of size also as well as chest. You can tell you have a solid build under there and would look pretty decent after a solid diet.

The shape of you arms really, really reminds me of my own. Tris are definetly ahead of the bis and I have that same pronouced brachioradialis and wrist extensors that you do

Thanks for the science lesson. I just hit up Wiki about brachioradialis. This must be why I have always thought my forearms were small.

El Chupacabra
03-18-2011, 12:33 PM
Whats your intake and whats your weight? And how long have you been at this amount?

220lb and intake 2400-2800k four times a day. It's been 4 weeks of this intake. For about 10yrs, I have fluctuated between 220 and 230. I have never, ever dieted. I know how to lose weight but the BF, as I'm learning, is another animal.

El Chupacabra
03-18-2011, 12:40 PM
3/17

Single Leg Press
6P's5x8
Leg Ext Drop Set
150x5x5 - 50x5x10
RDL
225x5x10
DB Squats
100'sx5x10

El Chupacabra
03-18-2011, 12:42 PM
3/18

DB Bench
120's 5x5
Weighted Dips
+90 5x5
DB Inc Press
80's 5x5
CG Bench
135 1x20

El Chupacabra
03-21-2011, 08:37 PM
Taking it easy this week. Joint pain along with some tendinitis is cautioning me to take a break.

Cable Rows
100x3x20
Cable Flys
100x3x20
BB Curls
95x3x8
Calve Raises
90x3x50
Rev Pec Deck
70x3x20
DB Curls
40x3x12

El Chupacabra
03-24-2011, 11:25 AM
BB Rows
135x12
225x5
275x4
225x5
T Bar Rows
4P'sx8
5P'sx6
6P'sx6
6P's +10x5
4P'sx12
6P's +20x5
UH Wide Lat Pulls
150x10
UH Med Lat Pulls
150x10
Face Pulls
150x10
150x10
BB Curls
95x6
115x4
DB Curls Drop Set
50'sx12
25'sx12

El Chupacabra
03-28-2011, 06:08 PM
BB OHP
95x12
115x6
135x5
145x5
155x5
165x3
DB OHP
80'sx5
70'sx5
70'sx5
DBShrugs
100'sx12
100'sx12
Alt DB Curl to OHP
50'sx5
50'sx5
Rev Pec Deck
150x3x6

Behemoth
03-28-2011, 06:14 PM
Pretty strong brother. You should organize your journal a little better, bold the exercises and put a space between different ones so it's easier to follow.

How is the diet going? What's the weight at?

El Chupacabra
03-28-2011, 06:32 PM
Pretty strong brother. You should organize your journal a little better, bold the exercises and put a space between different ones so it's easier to follow.

How is the diet going? What's the weight at?

I've been thinking a lot about my journal as a whole lately. Will definitely organize to ease following.
As I always have, I walk into to gym only knowing that I am going to push, pull, or do legs. I base the exercises on how I feel. It's what I am comfortable with; but I am wondering if a strict regimen training would be best.

Diet is going better. I think those few days that felt very sluggish were simply based on errors on my part. I lift in the morning and I wasn't getting up early enough to feed. So I was pounding some oj with a couple multis beforehand and then had a oats/protein breakfast afterwards.

Now I am having a oats/protein shake before and another protein only afterwards. This has proven the difference. Still tweaking calories but I am now ensuring that I get at least 225g of protein. Down to 218lbs.

Researching the different ways of carb cycling and percentages of carb/fat/protein.

Behemoth
03-28-2011, 06:43 PM
Right now carb cycling and different percentages don't matter. Only when you nail down the total intake and have been very consistent with it will the tweaking around macros make even a slight difference. It's easy to want to start tweaking around that stuff now and believe that something like carb cycling will give you better results but it's just not the case. It's like taking a high performance 1000cc sportbike for a test ride and then right after deciding to uprgade the cams and suspension and all that jazz. That stuff will not make the rider get around the track 1 second quicker slightest bit until the full potential of the basic version has been harnessed. And really even more likely is all that excess of more than he needs will cause him to wreck, which would be akin to causing the diet to fail because it's been made much more complicated than it needs to be.

I hope you're a car/bike guy so that sorta made sense. Also not trying to tell you what to do if you're set on doing anything because I know you didn't ask for input. Just throwing out a pointer/rough analogy.

El Chupacabra
03-28-2011, 07:53 PM
Makes perfect sense and I'm glad to hear that.

El Chupacabra
04-05-2011, 02:59 PM
4/2/11:

DB Bench 100's
5x6

Dips
+45x8
+90x5
+90x5

Inc DB Bench 80's
5x6

Pec Dec
150x5x10

El Chupacabra
04-05-2011, 03:03 PM
4/5/11:

Deads
135x10
225x8
315x5
405x5
405x5

RDL's Standing on 3" Block
315x3x5

BB Rows
225x3x5

TBar Rows
4P'sx10
5P'sx8
6P'sx6
4P'sx10

Wide Lat Pulls
150x3x10

Ham Curls
80x3x12

El Chupacabra
04-08-2011, 07:06 PM
4/7

Front Suats
175x5x20

DB Lunges
80'sx3x10

Single Leg Leg Press
4P per side x5 per leg
3P per side x10 per leg
2P per side x15 per leg

Leg Curls Super Set 3 Sets
100x5 / 50xF

Leg Ext Super Set 3 Sets
125x5 / 75xF

4/8

DB Bench
115's x5x5

Weighted Dips
+45 x10
+90 2x5

Inc DB Bench Super set 2 Sets
70's x8 / 40's xF

Cable Fly's Super set
100 x8 / 50xF

El Chupacabra
04-11-2011, 10:53 AM
BB Standing OHP
135x6
135x6
155x4
175x2

Floor to OHP with 100lb dumbbell
4x5 per arm

Seated DB OHP 75lb
3x8

Rev Pec Deck 100 / Lat Raises 30lb DB Super Set
3x10

CHASE TRUSNOVEC
04-13-2011, 11:40 PM
Hey dude, youre looking super strong...keep up the solid work!!! Im lovin the verses too brotha!!! PRAISE GOD!!

El Chupacabra
04-20-2011, 09:12 AM
Back from a week in Panama. We live in Costa Rica and have to leave the country every 90 days, so we decided to to head further south. Did a lot of swimming and eating. Back to the grind.

Lunges with 100lb DB's
4x10 (5per leg)

Sing Leg Leg Press
2 45's x15
4 45's x12
6 45's x10
8 45's x8

Leg Press 3 Sets
12 45's x10

Calves / Leg Raise Super Set
3 xF

Leg Ext 100
3 xF

Leg Curls 100
3 xF

El Chupacabra
04-20-2011, 06:30 PM
DB Bench 120's
4x8

Dips
+90 x6
+115 x4

Floor to OHP with 100lb DB
4x5 per arm

T Bar Row
4P's x8
6P's 2x6

BB Curls
95 x8
115 x4
135 x1.5

El Chupacabra
04-25-2011, 01:04 PM
BB Strict OHP

95 x12
135 x6
145 x2
155 x2
165 x2
175 x2
185 x2
195 x2

DB Floor to OHP w/100lb DB

2 x5 per arm

Seated DB OHP

75lb x6
85lb x2x2x2

CG Bench / Front & Side Lat Raise SS

2 Sets
135 x12 / 20lb x6 per arm

Rev Peck Deck

Stretching

El Chupacabra
04-26-2011, 02:30 PM
Deads
135 x12
225 x2
315 x2
405 x2
495 missed
405 x2
315 x2

BB Rows
225 x6
235 x2
245 x2
255 x2

T Bar Rows
4Plates x15
5Plates x6
6Plates x6
6Plates x4
3Plates x15
3Plates x15

Lat Pulls
18 4x6
19 x2
20 x2
20 x2

El Chupacabra
04-29-2011, 05:19 PM
DB Lunges
70's x5 per leg
80's x5 per leg
90's x5 per leg
100's x4 per leg

Single Leg Leg Press
2P's x12
3P's x10
4P's x6
5P's x2

RDL's off 5"Block
4 x225 x6

Leg Ext
3 sets xfailure
Calves
3 sets xfailure

El Chupacabra
04-29-2011, 05:23 PM
DB Bench
100's x6
105's x6
110's x6
115's x5
120's x4
125's x2

DB Inc Bench
4 x80's x6

DB Inc Bench / Flys Superset
4 Sets 60's x6 / 30's x6

Cable Flys

El Chupacabra
05-02-2011, 06:34 PM
Standing Strict OHP
135 x6
145 x6
155 x5
165 x4
175 x2
185 x2
195 x2

Floor to OHP w/100lb DB
2 Sets x5 per arm

Seated DB OHP w/70lb DB's
3 x6

Front Squat to OHP
3 x135 x10

El Chupacabra
05-03-2011, 01:59 PM
BB Rows
OH 2 x225 x6
UH 2 x225 x6

T Bar Rows
4P's x12
5P's x8
6P's x6
6P's +10 x1
6P's +20 x1
6P's +30 x1

Face Pulls
3 xStack x8

Machine Rows Wide Grip
2 xStack x8

DB Curls SS
3 x40 x5 / 3 x20 x5

BB Curls
3 x95 x6

El Chupacabra
05-05-2011, 03:14 PM
BB Lunge 135
2 x10 per leg

RDL's
2 x225 x5
1 x275 x5
1 x315 x5

Smith Mach Lunges
3 x10 per leg

Sing Leg Leg Press 2P's per side
2 x10 per leg

Calve Raise
3 Sets

Leg Ext
3 Sets

Leg Curls
3 Sets

El Chupacabra
05-06-2011, 01:48 PM
DB Bench
100's x6
110's x5
120's x4
130's x3

DB Inc Bench
3 x80's x6

Smith Inc Bench
3 x6

CG Bench
3 x205 x5

DC Chest and Shoulder Stretching

El Chupacabra
05-09-2011, 12:07 PM
BB OHP
135 x6
185 x5
205 x2

Seated DB OHP
2 x80's x6
2 x70's x6

Seated Smith OHP
4 x2Plates x5

DB Curl to OHP
4 x50's x10 per arm

El Chupacabra
05-10-2011, 04:37 PM
Deads
135 x10
225 x5
315 x5
405 x3
455 x1,1,1

BB Rows
225 x5
275 x5
225 x5

T Bar Rows
4P's x10
5P's x6
6P's x6
4P's x10

DB Rows
2 x130 x5

Lat Pulls
3 xStack x6

El Chupacabra
05-12-2011, 02:01 PM
Leg Press
Single Leg 3P's x10 per leg
Single Leg 5P's x10 per leg
Dual Leg 7P's x10
Dual Leg 9P's x10

Lunges
2 x90's x10 per leg

RDL's
135 x10
225 x10
315 x10

Calve Raises
Leg Ext
Leg Curls

El Chupacabra
05-13-2011, 12:50 PM
Incline DB
60's x6
70's x6
80's x6
90's x5

Dips
+90 x6
+115 x5

Flat DB
3 x100's x6

OH Extensions
2 x135 x6

CG Bench
2 x135 x6

El Chupacabra
05-16-2011, 10:24 AM
Seated DB OHP
60's x6
70's x6
80's x4
80's x2
80's x2
90's xFail
80's x2

Wide Grip Lat Pull
3 xStack x6

Standing BB OHP
115 x6
135 x6
165 x2
185 x2
205 x2

Single Arm Lat Pull
3 x100 x6

High Pulls
2 x115 x6

Floor to OHP w/100lb DB
2 rounds of x5 per arm

El Chupacabra
05-17-2011, 03:14 PM
Sick and on antibiotics. Stayed home this morning but utilized my pull up bar.

x30 wide grip pullups

x30 chinups

El Chupacabra
05-18-2011, 11:55 AM
Deads
135 x10
225 x5
315 x5
405 x2
455 x2

BB Rows
225 x6
225 x6
275 x3
275 x3

T Bar Rows
4P's x10
5P's x6
6P's x6

BB Curls
95 x6
95 x6

El Chupacabra
05-20-2011, 06:48 AM
Again the gym I use doesn't have a squat rack. Inevitably, I've been avoiding squats. Besides not being able to utilize the amount of weight needed, my fear is hurting my shoulders attempting to remove the bar from behind my head. All squats are cleaned up and placed behind head.

Squats
Sets of 10 with the following weights 95, 115, 135, 155, 185, 205, 225, 245

Single Leg/Leg Press
2P's x10
4P's x10
6P's x8
8P's x4
Dual Leg
8P's x10
10P's x10
12P's x10
14P's x6

Calve Raise
3 xFailure
Leg Ext
3 xStack x6
Leg Curls
3 x75% x6

Off Road
05-20-2011, 07:03 AM
All the workouts are looking impressive with the weights and exercise choices. I'll be checking this out more frequently.

El Chupacabra
05-20-2011, 12:17 PM
DB Bench
100's x2
110's x6
125's x3
125's x3

DB Inc Bench
3 x80's x6

Smith Inc Bench
3 x225 x6

CG Bench
3 x185 x6

El Chupacabra
05-23-2011, 05:11 PM
OHP
135 x6
185 x3
205 x3
225 xFail
135 x6

Seated DB OHP
70's x6
80's x4
70's x6

Seated Smith OHP
Bar x10, +20 x10, +50 x10, +70 x10, +90 x8, +120 x8
No more than 30secs between sets. Shoulders were fried.

El Chupacabra
05-24-2011, 01:09 PM
Deads
135 x12
225 x6
315 x6
405 x4
455 x2
315 x6

RDL's
225 x6
Off 6" Box 225 x6
Off 12" Box 225 x6

TBar Rows
3P's x12
4P's x12

CableRows
2 xStack x8

Lat Pulls
2 xStack x8

Wide Pullups
Paused dead hang for 5 count between pulls.
2 x6

When deadlifting, I think I ripped my esophagus. Literally, think I strained my throat. Not my neck but my throat.

El Chupacabra
05-27-2011, 05:38 PM
Discovered a World Gym in my area today. Stopped in to check it out. $195 start up plus $65 a month or $95 a month w/out start up or $20 per day. Needless to say, I'll be sticking with my $23 a month gym. Since they gave me a free day, I went all out. Overall a nice place but they had no squat rack.

DB Bench
100's x6
110's x3
120's x3
130's x1.5
100's x6
DB Incline
75's x6
80's x6
HS Incline
180 x6
180 x6
BB Rows
135 x10
225 x6
275 x3
BB Floor to OHP
135 x10
Single Leg Leg Press
2 x2P's x8
2 x4P's x6
Cable Rows
3 x8 x200
HS Lat Pulls
2 x230 x8
T Bar Rows
2 x135 x8

El Chupacabra
05-27-2011, 05:38 PM
Discovered a World Gym in my area today. Stopped in to check it out. $195 start up plus $65 a month or $95 a month w/out start up or $20 per day. Needless to say, I'll be sticking with my $23 a month gym. Since they gave me a free day, I went all out. Overall a nice place but they had no squat rack.

DB Bench
100's x6
110's x3
120's x3
130's x1.5
100's x6
DB Incline
75's x6
80's x6
HS Incline
180 x6
180 x6
BB Rows
135 x10
225 x6
275 x3
BB Floor to OHP
135 x10
Single Leg Leg Press
2 x2P's x8
2 x4P's x6
Cable Rows
3 x8 x200
HS Lat Pulls
2 x230 x8
HS T Bar Rows
2 x135 x8

El Chupacabra
05-31-2011, 02:45 PM
BB OHP
95 x12
135 x6
145 x6
155 x6,2,2,2
Pullups
BW x6,6,6,6
Leg Ext / Curls SS
4 Sets of 6
DB OHP
60's x12
60's x8
Chinups
BW x6,6,6,6
Calf Raise / OH Tri Ext SS
4 Sets of 6

El Chupacabra
06-02-2011, 02:19 PM
Deads
135 x12
225 x6
315 x6
405 x4
315 x6
BB Rows
225 x5,5
Jerks
135 x5x5
T Bar Rows
3P's x12,12,12
DB Curls
35's x10,10,10

Off Road
06-02-2011, 03:06 PM
Nice heavy back work.

El Chupacabra
06-03-2011, 01:50 PM
Thanks Offroad.

El Chupacabra
06-03-2011, 01:53 PM
DB Bench
100's x10,6,6,6
Inc BB Bench
135 x8,8,8,8
Leg Press
8P's x20,20,20
DB Inc Bench
75's x6,6,6,6

Various DB/BB Curls

El Chupacabra
06-06-2011, 01:09 PM
DB OHP
50's x8
60's x8
70's x8
80's x4

Chins / DB OHP SS
4 Sets x6 / 60's x6

Chins / BB OHP SS
4 Sets x6 / 135 x6

Lat Pull / DB Front Raise SS
4 Sets 150 x10 / 25's x8 per arm

El Chupacabra
06-07-2011, 01:45 PM
Deads
135 x12
225 x5
315 x5
405 x1
455 x1
465 x1
405 x5
315 x5

BB Rows
225 x6
225 x6
135 x15
135 x15
135 x15
135 x15

Cleans
135 x15
135 x15

DB Curls
30's x8
35's x6
40's x6

El Chupacabra
06-09-2011, 02:10 PM
Leg Press
Single Leg
2P's x12
4P's x8
6P's x6
Dual Leg
8P's x12
10P's x8
12P's x8
14P's x8
12P's x8
10P's x8
8P's x8
Single Leg
6P's x8
4P's x8
2P's x8

Leg Ext
Dual Leg
100 x20
Single Leg
50 x20

Leg Curls
Dual Leg
100 x20
Single Leg
50 x20

Calves

CHASE TRUSNOVEC
06-09-2011, 10:29 PM
all your work looks really great brotha!!! you have some crazy strong legs!!! God Bless!

Off Road
06-10-2011, 07:20 AM
Getting everything done with the basic workouts. Really good.

El Chupacabra
06-10-2011, 01:50 PM
DB Bench
100's x8
110's x6
110's x6
115's x6
115's x6

Dips
BW x8
+45 x6
+90 x6
+115 x6

DB Incline
4 x80's x6

CG Bench
4 x185 x8

El Chupacabra
06-10-2011, 02:03 PM
Getting everything done with the basic workouts. Really good.


all your work looks really great brotha!!! you have some crazy strong legs!!! God Bless!

Miss having access to a squat rack though. Putting anything over 185 on my shoulders scares me - when it comes to unloading. And the Leg Press is the only movement that ever negatively stresses my lower back.

Thanks Boys!

El Chupacabra
06-13-2011, 12:53 PM
BB OHP
Bar x12
135 x6
150 x6
185 x3

Chins / Seated DB OHP SS
4 Sets of BW x6 / 70's x6

Chins / Seated Smith OHP SS
2 Sets of BW x6 / 135 x6
2 Sets of BW x6 / 115 x10
2 Sets of BW x6 / 95 x15

DB Curl / BB Overhand Curl
35's x8 / Bar x10
40's x6 / Bar x10

Off Road
06-13-2011, 01:28 PM
Strong pressing.