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D Breyer
02-21-2006, 08:22 PM
Journal Entry: 2/21/2006 - Back and Chest

Split: Back and Chest, Legs, Arms

Deadlifts:
135 x 12, 185 x 8, 255 x 3 (solid, but needed to be lighter), 245 x 3 x 4

Pullups: 100 x 6 x 3

Bench Press: 50s x 6 x 3

T - Bar Row: 45 x 6

Summary:

Today was my first day of the off season. I just finished my high school hockey season with an outstanding record of 18-5-2, and all 5 of our losses were by a single goal. So after a good year at JV I'm pumped to start training for a shot at varsity next year, as a sophmore.

It was a really short session, to get to the gym I take a bus, and the driver got lost... I had to leave a half hour later... Tommorow will be longer.

D Breyer
02-22-2006, 05:14 PM
Journal Entry: 2/21/2006 - Recovery / Chest

DB Bench Press: 50s x 8 x 3

Incline Press: 40s x 8 x 3

Dips: BW x 8 x 3

Summary:

The plan was to do legs today, but I woke up stiff as a board from the deadlifts, being I hadn't done them in awhile. The DOMS was so bad there is no way I could see myself doing a leg session... So since my chest day was lagging yesterday, I figured I'd do a few sets of chest, a little cardio to get the blood flowing, and go sit in the hot tub.

On a side note, I talked to the trainer at my gym that got me started a year ago, when I was somewhat fat. He was astonished by the improvement I've made and wants to do a body fat / fitness analysis with me, as I did when I started last year... This will take place next wednesday. I'm pretty excited to see my progress!

D Breyer
02-24-2006, 05:15 PM
Journal Entry: 2/24/2006: Legs

Squats: 135 x 10, 185 x 5 x 3, 135 x 20

Leg Press: 3pps x 8, 4pps x 6 x 3

SLDL: 135 x 8, 155 x 8 x 3

DB Lunges: 40s x 8/leg x 3

Stairstepper 10 min lvl 17

Summary:

Good workout today, I would have went heavier, but I was still sore from my leg workout this past sunday, where i went really heavy. This was way under my potential weight, mainly for squating. I'm happy its the weekend, it was a long 4-day week at school :(

D Breyer
02-27-2006, 04:33 PM
Okay, I'm starting new on a program I found designed for hockey. Its a 3 phase program, phase 1 is hypertrophy lasting 4 weeks, phase 2 is strength lasting 6 weeks, and phase 3 is power lasting another 4 weeks, with a week in between each phase for rest.

Phase 1: Hypertrophy
Day 1: Legs
Day 2: Chest/Back/Abs
Day 3: Shoulders/Traps
Day 4: Arms/Abs

Journal Entry: 2/27/2006 - Day 1 - Legs

SLDLs (off platform): 12 x 135, 12 x 155, 12 x 165 x 2

Single Leg Curls: 35 x 12/leg x 3

One Legged Squats: 45 x 12/leg

Front Squats: 95 x 10 x 4

Leg Press: 3pps+25 x 12 x 4

Hack Squats: 95 x 12 x 2, 135 x 6 (fatigue started to set in)

Leg Extentions: 115 x 12 x 3

Summary: Good workout, I'm tired. I had never done true hack squats before, with the barbell so I went a bit lighter then what i was capable of doing, as well as with the front squats. The SLDLs felt good, as well as the leg press.

ddegroff
02-27-2006, 05:45 PM
Hey man, nice record; what position do you play? That new routine looks good.

D Breyer
02-27-2006, 08:35 PM
thanks man, I'm a defencemen

ddegroff
02-27-2006, 08:41 PM
nice, thats what i use to play. My coach always use to say, offense sells tickets, defense wins games.

D Breyer
02-28-2006, 04:28 PM
Journal Entry: 2/28/2006 - Chest/Back/Abs

Wide Grip BB Rows: 85 x 12 x 3, 95 x 10

Single DB Rows: 45s x 12/arm x 3

Sitting Close-Grip Rows: 100 x 12 x 3

Pulldowns: 80 x 12 x 3

Flat DB Bench: 45s x 12 x 3, 45 x 10

Assisted Dips: 12 x 3

Flat DB Flies: 25s x 12 x 3

Incline Machine Press: 110 x 12 x 3

Leg Raises: 12 x 2

Plank Holds: 45 seconds x 2

Summary: Good workout today. its weird going from strength training, hard low reps to hypertrophy training with higher reps. I'm not used to these type of workouts... Just as a side note when i got home today my rotator cuff was giving me a hard time... I'm going to try and warm up my shoulder better next chest workout.

pinky8713
02-28-2006, 04:30 PM
Hey man long time no see. Workouts look solid man, keep it up.

D Breyer
02-28-2006, 04:31 PM
offense sells tickets, defense wins games.
so true... forwards get all the glory of points... we work just as hard and get none. its almost the same as runningbacks vs linemen

D Breyer
02-28-2006, 04:32 PM
offense sells tickets, defense wins games.
so true... forwards get all the glory of points... we work just as hard and get none. its almost the same as runningbacks vs linemen

D Breyer
02-28-2006, 05:05 PM
Hey man long time no see. Workouts look solid man, keep it up.
thanks pinky, its has been awhile. you keep up the good work as well!

D Breyer
03-01-2006, 07:38 PM
Journal Entry: 3/1/2006

Today I got a fitness test done. It concluded that i was 14.7% body fat, compared to my last year's 17%... I weighed in at 178 today, last week i was 165, and a week before that i was 160... Two weeks ago without a doubt that number would be lower. I would like to see the 15% down to about 10, with 12 being my goal...

I've considred staying with the mass training but with summer comming soon around the corner, along with a new hockey team to play with durring the summer, I've decided to start my cut asap. I'm going to be lifting heavy, with a strict sub-maitanence diet which I will keep on fitday...

Hopefully all goes to plan, and I'm going back to the WBB split, as mentioned earlier. I know I've been jumping around a lot with my goals, but i've thought hard about this and i'm sure this will be a good decision for my body as far as looks, and hockey proformence.

ddegroff
03-01-2006, 10:44 PM
yeah i'm in the same boat, i want to gain size so much, but i need a 6pack for the summer! you can check out my fitday to see how im eating. Good luck with the new goals, just make sure you stick with this one, until you reach it, haha!

D Breyer
03-03-2006, 05:47 PM
ddegroff - yeah man you can't be gaining in the summer... need to be lean for the ladies

Journal Entry: 3/3/2006 - Legs

Squats: 45 x 10, 135 x 8 x 2, 185 x 3, 225 x 5 x 5

SLDLs: 45 x 10, 135 x 8, 185 x 6, 195 x 6, 205 x 6, 135 x 20

Leg Press: 3pps x 8, 4pps x 6 x 3

Stairmaster HIIT level 16: 10 min

Summary: not many exercises but it felt like a real good workout, real solid lifts. Only problem was right after I did 135 twenty times i got the worst headache i've ever had... lasted through my whole workout but I still got through it... Diet went pretty good today.

Its impossible for me to get to the gym after school for the next week because of drivers ed, so I will play it by ear and get in the gym when I can.

ddegroff
03-04-2006, 12:25 AM
killer squats man! I'm impressed with the hiit after legs! must be those hockey legs! keep up the good work man

D Breyer
03-07-2006, 05:41 PM
Journal Entry: 3/6/2006 - Chest / Back

BO BB Rows: 95 x 8, 105 x 8, 115 x 6, 105 x 8

Deadlifts: 135 x 10, 185 x 6, 245 x 3 x 3

Pulldowns: 120 x 8 x 3

Dips: BW-40 lbs x 8 x 3

DB Bench: 45s x 8 x 3

DB Incline Bench: 35s x 8 x 3

Pec Deck Flies: 100 x 8 x 3

Summary: My chest needs improvement big time. My lifts are weak, even my pushups are terrible. Last year I was doing a ton of pushups, and had a hell of a lot better chest lifts than what I have now. The deadlifts felt weak as well, The last 3 reps felt terrible.

Today was a bad workout, hopefully I will have a better one next time. Part of it might be that I worked out at 7 as opposed to the normal 3:15, because of drivers ed. I couldn't take caffeine becuase I would have never gotten to sleep. Whatever, I'll try to forget about this one and do better next time.

ddegroff
03-07-2006, 11:28 PM
yeah man we all have crappy ass workouts, but the next one will make up for it.
What happened on the third set of BO rows, get a little over zealous? (haha just jokin) way to push yourself!!

D Breyer
03-08-2006, 09:20 PM
ddegroff - thanks man, I like to do strict reps when I do BO rows, with 115 I felt like I was swinging the weight up too much...

D Breyer
03-09-2006, 07:21 PM
Journal Entry - 3/9/2006 - Full Body

Squats: 135 x 10, 185 x 6, 225 x 6 x 2, 235 x 6 (PR), 245 x 3 (PR)

Leg Extentions: 185 x 6 x 2, 200 x 6 x 2, 200 x DROP SET

SLDL: 135 x 10, 185 x 6, 205 x 6 x 2

DB Bench: 50 x 10, 55 x 8 (PR), 55 x 6

Pec Deck: 135 x 8, 135 x 6

EZ Curls: 55 x 6 x 2

Dips: BW (assisted 28) x 8 x 3

Rope Pushdowns: 40 x 8 x 3

BB Shrugs: 135 x 8, 155 x 6 x 2

BB Shoulder Press: 65 x 6 x 2

Pulldowns: 80 x 10, 100 x 6 x 2

Cardio: Stairmaster Aerobic Mode Level 17 x 10 min

Cardio: Tredmill 8.0 down to 4.0 x 7 min

Summary: This workout was one of my strongest to date. I put up more weight on DB Bench and Squats then I ever have. All the lifts felt really good, as well as the cardio. Hopefully more of these workouts in the future.

ddegroff
03-09-2006, 09:17 PM
killer squats man good work!!

D Breyer
03-11-2006, 11:37 PM
Journal Entry: 3/11/05 - Full Body

Deadlifts: 135 x 10, 185 x 6, 265 x 3 x 2, 275 x 3 x 2 (PR)

Sitting Shrugs: 50s x 8 x 2

Hack Squat Machine: 1pps x 6 x 2, 1pps+25, 1pps x 6 x 2

Incline DB Bench: 40 x 10, 45 x 8, 50 x 6, 50 x 5 (failed 6th)(PR)

Pec Deck: 145 x 6 x 2

Skull Crushers: 55 x 6 x 2

Pulldowns: 100 x 6 x 2

DB Lateral Raises: 17.5 x 8 x 2

DB Front Raises: 20 x 8 x 2

Preacher Curls: 55 x 6, 65 x 3

EZ Curls: 55 x 6

Summary: good workout, deadlifts felt good, as did incline bench. Skulls need work, same with shoulders.

D Breyer
03-15-2006, 07:30 PM
past few days i haven't had a chance to get into the gym. but for my last hour of the day, the hockey team gets to lift weights. this week we conditioned tuesday exclusively core muscles, and we wont train again until friday.

It will be more consistant starting next week, becuase this week our schedule is messed...

As a note on diet, I've been doing a PSMF starting yesterday, and will end in 10 days. This is just to jumpstart my cut.

D Breyer
03-18-2006, 10:28 PM
Journal Entry: 3/17/2006 - Full Body

Deadlifts: 155 x 8, 205 x 6, 265 x 3 x 3, 245 x 3

SLDLs: 135 x 10, 185 x 6 x 3

DB Bench: 50s x 8, 50s x 6 x 3 (missed last rep on last set)

BB Incline Bench: 95 x 8, 95 x 6 x 2 (missed last rep last set)

Skull Crushers: 55 x 8 x 3 superset with:

Hammer Curls: 25s x 8/arm x 3

Pushdown: 60 x 8 x 3 superset with:

DB Curls: 25s x 8/arm x 2

Pulldown: 100 x 6 x 3

Dips: BW assisted 28 lbs x 8 x 3

Misc core work x 10 minuites

Summary: good workout, sipped on gaterade to get some sugar in me. This workout was yesterday, I had a refeed today for 5 hours, it wasn't very fun, the fluctuating energy levels suck! oh well, cut starts monday... my plan is to follow built's carb cycling cutter.

ddegroff
03-18-2006, 11:01 PM
hey man how did you like the super sets? I've been doing them lately, love em.
workout looks good man, good luck cutting...

D Breyer
03-20-2006, 05:21 PM
Journal Entry: 3/20/2006 - Hockey Training

(warmups not included)

Misc Core Work: 3-4 minuites

Squats: 185 x 15 x 2

DB Shoulder Press, 1 arm 1 leg: 25 x 12/arm x 2

Metabolic Chest Series x 2: 20 x Pushups, 20 x Band Presses, 20 x Band Flies, As many pushups as possible

BB Rows: 95 x 12 x 2

DB Lunges: 45 x 6,5,4,3,2,1

Summary: decent workout today, it sucks working with higher reps than I'm used to, especially with the rows. Squats felt strong, and the shoulder presses I could have went heavier on. The chest series was tough, I only managed ~5 pushups at the end of each set. A goal I'm setting to acheive before summer is to have a stronger chest.

D Breyer
03-20-2006, 05:22 PM
hey man how did you like the super sets? I've been doing them lately, love em.
workout looks good man, good luck cutting...
thanks! the supersets are alright, i like them especially when i'm in a cram for time... thats about the only time I use them... i should probably incorporate them into my workouts more.

D Breyer
03-21-2006, 09:36 PM
Journal Entry: 3/21/2006 - Full Body
(warmups not included)

Hockey Class Workout: misc core work x 45 minuites

(hour and a half later:)

Leg Press: 4pps x 10, 4pps+25 x 8, 5pps x 6, 5pps+25 x 6 (this one hurt!)

SLDL: 185 x 8, 205 x 6, 215 x 6 x 2

Incline BB Bench: 95 x 6, 105 x 6, 115 x 4+2 assisted

Flat DB Bench: 55s x 6 x 2, 60s x 3 (PR)

Pulldown: 80 x 8, 100 x 6, 90 x 6

Hammer Strength High Row: 90 x 8, 140 x 6 x 2

BB Military: 75 x 6, 65 x 6 x 2

Reverse Pec Deck: 100 x 6 x 2

BB Shrugs: 135 x 8, 155 x 8 x 2

DB Curls: 30s x 6/arm

Hammer Curls: 25s x 8/arm

Cable Pushdowns: 60 x 8 x 2

Calf Raises: 315 x 12 x 3

Cardio x 10 minuites

(2 hour break)

Hard Skating x 30 min - 45 min

Summary: great workout, psmf sucks :( i am really exhausted after pretty much 3 workouts.

D Breyer
03-22-2006, 04:30 PM
just a cardio session today, 15 min of running, 15 min on the bike... came home and refed the carbs, i'm actually in the process right now... 5 PM to 10 PM

ddegroff
03-22-2006, 07:28 PM
damn bro, im impressed with the psmf diet while working out and practice!!!:thumbup:

D Breyer
03-23-2006, 07:09 PM
Journal Entry: 3/23/2006 - Low

Squats: 225 x 6, 155 x 10, 185 x 10 x 2

SLDLs: 205 x 10 x 3

Metabolic Leg Series x 2 (ALL BODY WIGHT, 20 squats, 20 alt lunges, 20 split/jump lunges, 20 squat jumps)

Abductor Lunges: Red Band x 20 x 4

Lower Body Raises on GHR machine: bw+25 x 10 x 2

Supermans: 20 x 3

Summary: Legs were still sore when i started this workout, it was a routine our strength/conditioning coach gave us. I worked through it but i didn't feel good after. I'm a bit bloated today from the refeed yesterday... I'm just going to move into my slow cut as planned.

D Breyer
03-27-2006, 07:53 PM
Hockey Tryouts today for the Advance 15 team, its a team made up of the best 15 year olds in my region of minnesota, we go up against the other regions in verious tournaments throughout the spring... some pretty good competition, and i've got tryouts again tommorow.

D Breyer
04-02-2006, 08:19 PM
Just got back from vail, colorado, 5 days of snowboarding. It was amazing, powder all days but one. My diet was terrible for most of the days but I was active so its all good. I'm giong to be working out and getting my diet back under control starting tommorow.

In other news, I received a letter from the Advance 15 team stating that I had made the team. Now I am one of 200 kids in minnesota recruited to one of 10 teams, and I will play a few tournaments with them.

ddegroff
04-03-2006, 11:50 AM
^^great work man, congrats on making the team. I hope you left some powder for me (even though i don't partically like vail).

D Breyer
04-03-2006, 07:02 PM
Journal Entry: 4/3/2006 - Back & Chest
(warmups not included)

Deadlifts: 245 x 3 x 3, 295 x 1 (PR), 315 x fail, 225 x 5

Pulldowns: 85 x 8, 105 x 6 x 2, 105 x 5.5

BB Rows: 115 x 6 x 3

DB Bench: 55s x 6 x 3, 55s x 5

BB Incline Bench: 95 x 6 x 2, 95 x 4+2 assisted

DB Flies: 30s x 8 x 2

Misc Forearm Work x 5 min

Sprints @ 10 mph: 1 min run, 30 sec rest x 5, 30 sec run, 15 sec rest x 5

Summary: 295 DL went up fast, hoping to hit 300+ next back day, with my long time goal of 315 right around the corner. Before this workout I had a leg/core bodyweight workout at hockey class... its been quite a day for me. Diet was good today, will keep it up throughout the week. Legs tommorow!

D Breyer
04-05-2006, 05:49 PM
Yesterday I did bis, tris, and shoulders.

Todays Workout: Legs

Squats: 225 x 3, 235 x 3 x 4, 265 x 1 (PR)

SLDLs: 205 x 6 x 2, 215 x 6 (mixed grip last set)

Leg Press: 4 pps x 6, 5pps x 5 x 4, 5pps-2pps DROPSET x 3, 5, 12, 15

Summary: alright workout, i'm happy with the PR on squats... Had I not done the previous working sets I probably could have hit 275 (my goal for next week). I tried this new Nitric Force free sample from GNC, didn't like it as I prefer the speed stack which I perchased 2 boxes of.

D Breyer
04-10-2006, 07:01 PM
I've got hockey games throughout the week so I'm taking it light until those are over.. probably by next week.

Today was a really nice day in minnesota so I went out running at a moderate speed for a half an hour. It was ~3 miles, perhaps more. Afterwards I have this huge hill/cliff in my back yard (~45 degree elevation, probably more) so I ran wind sprints up and down that 12 times. I was dead afterwards. Diets getting under control, 1-10 today was a 7. I'm aiming for a 8-9 tommoorow.

ddegroff
04-11-2006, 10:44 AM
nice sprints bro! those will help with your conditioning for hockey! Nice squats man (almost missed that)!!

D Breyer
04-12-2006, 08:00 PM
Last two days i have been sick as a dog, worst than I ever have been. I think one of my steaks the other night was too rare (almost raw) so I might have had/still have food poisoning. I still sucked it up and went to hockey tonight where I had an alright game but we lost 5-0 (it was closer than it sounds).
Well another game on friday, hopefully I will be better.

ddegroff
04-12-2006, 10:39 PM
damn bro, i'm inpressed that you went to the game. 5-0 you must have run into a "goalie". REST and get better, kick ass on friday night!

D Breyer
04-13-2006, 07:15 PM
thanks groff, yeah our goalies aren't... the best... and they had a pretty good one :( oh well we'll see what comes my way tommorow.

I was feeling pretty good today and needed to get out of the house it was a real nice day. I ran a few miles then 10 sprints up the hill in my back yard again (those are killer!).

D Breyer
04-18-2006, 07:30 PM
Journal Entry: 4/18/2006 - Back and Chest
(warmups excluded)

Deadlifts - 295 x 1, 315 x fail, 265 x 2, 245 x 3 x 3

BO BB Rows - 115 x 5 x 3, 125 x 5 x 2

CG Sitting Cable Rows - 140 x 5 x 3

Pulldowns - 140 x 5 x 5

Dips - BW x 4 x 3

DB Bench - 60s x 5, 60s x 4+fail, 55s x 5, 55s x 4+fail, 50s x 5

BB Incline Bench - 95 x 5, 105 x 5 x 2

Cardio: Stairstepper lvl 16 aerobic mode x 10 min

Cardio: Tredmill sprints pyramid (10.0 - 12.0) 30 second sprint, 30 second rest (ending time was 15 min warmup included)

Summary: Deads felt heavier than normal, I went heavier last week and I was pretty upset that I couldn't budge my 315 goal. BO BB Rows felt real good I'm real close to my goal of using 135. Dips were a suprise, I always did them with assistance and I think I will do them at BW from now on... I did 4 reps for three sets always failing on that 5th one... No where to go but up right?

Hockey tommorow, hopefully no DOMS

MJS
04-19-2006, 03:45 AM
I played ice hockey from 1st - 8th grade (ended with a bad knee injury). God I love that sport - I'm Canadian. I played defense. Why? There was nothing more satisfying than completely laying my weight into some prick unexpecting forward. I will never forget some of the hits that I gave - nor some that I took. I played varsity for HS in 8th grade. My team was terrible, hence me being on varsity in 8th grade. I was small, hence my destroyed knee. I was outweighed by probably an average of 25 pounds. I could hit though - still can. Damn I miss that sport. GO FLYERS!

Your lifts are looking good man. Make sure you keep hitting your legs hard. Also do whatever you can to bulk up those forearms.

ddegroff
04-19-2006, 09:56 AM
workouts look good man! BO rows are looking better everyday. I love BW dips, keep up the good work!

D Breyer
04-25-2006, 07:08 PM
Yesterday's Workout - Legs
w/u not included

squats: 225 x 5 x 5

SLDLs: 205 x 6 x 3

Misc Calf Work: 4 sets

(this was after track practice)

Today's Workout - Shoulders
w/u not included

DB Shoulder Press: 40s x 5 x 5

DB Front Raises: 20s x 6/arm x 3

Sitting DB Side Raises: 17.5 x 8 x 3

Misc Forearm Work: 3 supersets

HIIT: Sprints 2:1 work:rest ratio... speeds from 10.0 to 12.0 for 15 min

Stairstepper lvl 16 - 10 min

deeder
04-25-2006, 07:54 PM
Nice squats man! A whole workout for shoulders! Couldn't talk me into doing that!

KevinStarke
04-25-2006, 07:55 PM
Nice 5x5 on the squats man.

ddegroff
04-25-2006, 08:54 PM
workouts lookin good man! keep it up!

D Breyer
04-26-2006, 05:37 PM
****ty workout today, nothing worth posting.... just random stuff, mostly screwing around in the weight room.

I think its time for a goal check... I've made a few of my long term goals in squat and bench so I need to make new ones.

Squats: 275 Goal: 305 by summer

Deadlift: 305 Goal: 315 in this workout or next

Bench press: 60s x 5 x 5 Goal: 75s x 3 by summer

Shoulder Press Goal: 115 x 3 by summer

these should keep me goin for awhile

puny2big
04-27-2006, 04:54 PM
As a hockey goalie (I play for a DIII club team here in Cleveland, not a big deal but competitive) there's nothing I love to see on the ice more than a big strong defenseman (except for those female figure skaters, but that's different). Keep up the awesome work, your goalie will love you for it.

D Breyer
04-28-2006, 04:52 PM
Yesterday's Workout (quickie) - Misc + Chest

Barbell Bench (haven't done this forever): 135 x 5 x 5

DB Incline: 50s x 5 x 5

Cleans (form): 95 x 5 x 3

Todays Workout (quickie) - Back

Deadlifts: 315 x 1 (PR!) 255 x 5 x 4

UH Pulldowns: 110 x 5 x 4, 120 - 60 x DROPSET (20 lb inc.)

Forearm Superset x 3: Behind the back forearm curls + wrist roller (bar and cord w/ weight) + 10 lb db pinch (long as posisble)

BB Bench: 135 x 5 x 5

Summary: I was super pumped for my PR of 3 plates a side on deadlifts, it was a lonnngg time goal of mine. Here I come 405! haha

Last 2 workouts were pretty ****ty as I'm pretty sick with a cold :(. As a result I had a lot of rest between sets and exercises so I didn't get much crammed into the hour I had. I'm takin the weekend off and hopefully will come in with more energy on monday.

Next week I'm going to do a PSMF cycle.

D Breyer
04-28-2006, 05:17 PM
puny - thanks man, the goalie on my high school team is a cool guy, we're really good friends. Together we don't let much in haha.

KevinStarke
04-28-2006, 07:03 PM
Congrats on teh DL pr man!

Canadian Crippler
04-29-2006, 11:47 PM
http://www.bodybuilding.com/fun/berardi52.htm

There are 3 parts to it. 14 week program.

D Breyer
04-30-2006, 12:36 PM
Crip - I've seen that program before, it looks really solid. I will probably try it in the summer.

D Breyer
04-30-2006, 05:07 PM
Todays Workout: Legs :(
w/u not included

Squats: 255 x 5 x 3, 235 x 5 x 2

SLDL: 185 x 6, 205 x 5, 225 x 5 x 2

Leg Press: 4pps x 5 x 3, 5pps x 3, 5pps-2pps DROPSET

Standing Leg Curl: 50 x 5/leg x 3

Sitting Leg Raise: 185 x 5 x 2, 200 - 100 DROPSET

Summary: I was pumped for the squats, more weight than I've ever done 5x5. I easilly could have gone 255 x 5 x 5 but after the third set I found I was using my back and going too much into a "goodmorning-squat" than just a regular squat. I went lighter and forom was good for my last two sets.
Looking back, I think SLDLs were a mistake being I deadlifted just two days before... Does anybody else SLDL and DL in the same week? Does anybody have a good substitute for SLDL? Also, my SLDL weight is pretty close to my regular DL weight... is this the case for you guys?

pinky8713
04-30-2006, 05:43 PM
Solid workout bro. Looks like you're doin' good. Your squat is definitely looking good. What's your weight and bodyfat nowadays?

ddegroff
04-30-2006, 09:38 PM
Good subsitute for SLDL's might be GM's. I've done SLDL's and Deads in the same week, w/ no prob. Just try it out and see how your body reacts to it. Great workouts man!

D Breyer
05-01-2006, 04:24 PM
Just a rest day today, though I did choose to walk from the bus stop home, which is ~2.5 miles... Terrible DOMS from the squats, needed to get the blood flowing.

Pinky - thanks man! I go from 165 to 180, depending on the diet... my ideal weight i'd like to maintain is 170, perhaps 160 durring the summer... My bf was tested a few weekd ago at 15.

degrof - thanks! never tried GMs, next workout i'll give them a try

KevinStarke
05-01-2006, 05:03 PM
Nice squats man... but those SLDLs should be GM's!

D Breyer
05-03-2006, 10:53 PM
Today's Workout: Cardio

HII (1:1 work:rest) running 15 min. (11 MPH x 30 seconds x 10 + a few warmups/cooldowns)

Stairmaster lvl 15 x 10 min

Bike lvl 10-12 x 15 min

summary: very low calories today, didn't even feel like eating with the EC stacks.... food seemed discusting the whole day.

~800 calories, trace fat/carb, 185 g protein from 6 scoops nitrean + myoplex carb sence

Tommorow will be higher calorie but still trace carbs.

pinky8713
05-03-2006, 11:11 PM
That's ALL you ate dude? 800 calories? That's what i eat for breakfast before i'm even awake yet haha.

ddegroff
05-04-2006, 11:32 AM
WOW, 800 cals! Thats a bummer man, how long have you been eating that low of cals? I would say you might have crashed your metabolism, especially with all the activity your doin.

D Breyer
05-05-2006, 04:16 PM
ddegroff - that was the first day, of two days, then on to a slow cut via carb cycle. It is just to kick off my cut.

ddegroff
05-05-2006, 04:24 PM
got yea! I thought you were already cutting. Good luck on your cut!

D Breyer
05-07-2006, 08:33 PM
oh man did I have a bad one today... I wont even put it up. I just tried to hit squats (after a week of rest) and found that after the 3rd rep at 225 I was near failure. I figured I'd switch it up and do a chest/back day so I tried deadlifts and there too I was terrible. I tried some other stuff and everything just felt weak... Then the highlight of my workout was when I decided to work on my clean form. I put 25s on each side, hiked up the weight, went to catch it... CRASH, right into my leg, totally missed the bar, everybody behind me just shook their head... it was terrible.

It was probably a result of 1) the events of this weekend and 2) my lack of calories and 3) my lack of carbs

Well I learned from my mistakes and I'm going to up the calories a bit, and make sure I get some more high quality carbs in before my workout next time.

ddegroff
05-07-2006, 09:38 PM
That sucks man, just bounce back tomorrow. EAT UP!

MJS
05-08-2006, 01:25 PM
Eat eat eat man your body needs it. Just throw in some HIIT a couple days a week in addition to your hockey training if you want to burn off some cals. Your body needs the nutrition.

D Breyer
05-08-2006, 08:54 PM
thanks guys, I had another ****ty one today, just some shoulder/arm work, nothing worth posting weights for. It seems like I've lost structure in my workouts... Since I've been on the WBB split for awhile I'm going to do full body routines for a couple weeks... I've got them posted up.

ddegroff
05-09-2006, 01:00 PM
Yeah man sometimes you just need to switch up what your doing. We all get bored at some point. Keep up the good work!

D Breyer
05-11-2006, 04:36 PM
thanks ddegrof, well i've been doing HIIT for the past few days on top of some random hockey training, its all been going well

I'm in the market for a digital scale being I dont own one, does anybody know which are good?

ddegroff
05-11-2006, 07:56 PM
I just tend to use the ones at the gym. I use to keep one in the kitchen (grab a snack, weigh myself). Got kind of obsesive, anyway I'm sure a google search will provide great results. If you get one that tells your bf% just remember they're way off!

D Breyer
05-13-2006, 12:34 PM
Been resting for the weekend.. will hit it hard on monday.

I bought a scale, its a Tanita that stores your weight and tracks your progress, seems pretty cool. I'll let you know how it works when I receive it sometime next week.

D Breyer
05-15-2006, 04:39 PM
Journal Entry: 5/15/2006 - Legs
w/u not included

Squats: 235 x 5 x 5

GMs: 135 x 6 x 3

Leg Press: 5pps x 5 x 5, 5+25pps-3pps DROPSET

Summary: Finally a good leg session! The GMs felt nice for my first time doing them, though I felt them more in my lower back then I did in my hammies... Squats felt nice, could have went a bit heavier but my form wouldn't have been perfect. I am not going to sacrafice great form for a few more pounds.

Rant: RIGHT before my workout my ipod just fell off my arm band, snapping the holder peice, it PISSED me off before my workout becuase the whole time I had to listen to shakera and nsync, while squatting. I'm on my way to best buy to buy another one, preferably one thats not a POS.

ddegroff
05-16-2006, 11:14 AM
ROFL, I thought I was the only one that HAS to listen my own music. Atleast you got it done! Squats are looking strong keep it up!!

EDIT: Did you change your preworkout meal?

D Breyer
05-16-2006, 04:08 PM
degroff - Yeah I did, at lunch, about 2 hours before this workout I had a P+C meal with a lot of grainy carbs, and about 15 min before I had a Powerade. Maybe it was just in my head, but I felt a ton better when I was lifting.

D Breyer
05-16-2006, 05:57 PM
just got my new tanita scale... though I sorta feel 'girly' because it has a big "JENNY CRAIG" across the scale... It tracks your progress and progress twards goals... I weighed in at 183 after a large dinner, i made my goal 173.

D Breyer
05-17-2006, 04:25 PM
Todays Session: Arms
w/u not included

BB Shoulder Press: 95 x 5 x 3, 85 x 6 x 2

Arnies: 35 x 6, 40 x 6

Skull Crushers: 65 x 6 x 3, 75 x 6 PR

CGBP: 115 x 6 x 2, 125 x 6

DB Front Raises: 20s x 6 x 2, 25 x 6

EZ Curls: 55s x 6, 65s x 6

Hammer Curls: 30s x 6 x 3

Summary: Strong Workout, CGBPs and Shoulder Press felt strong. Bis and Shoulders need work.

D Breyer
05-18-2006, 04:51 PM
A little cardio today

Tredmill 1% incline - 1 mile @ 7.5, 1 mile @ 8.0 x 15 something minutes.

Bike: lvl 12 x 15 min (threw in some 15 second intervals at the end, finished with a minute hard as possible)

Stairmaster: lvl 15 x 10 min

I was dead after this one.

ddegroff
05-18-2006, 09:35 PM
Good workouts man, did you have the same preworkout meal today and yesterday? Seems like you figured something out (your posting the workouts again :thumbup:). Even with the workouts i've been doing that running would have killed me.

D Breyer
05-19-2006, 06:59 PM
Todays Workout: Chest and Back

Deadlifts: 225 x 5, 275 x 5 x 5 (PR)

Pulldowns: 130 x 5 x 5

BB Rows: 135 x 5 x 5 (cheated a bit on the last two of last set)

Bench Press: 135 x 6, 155 x 5, 165 x 2+1 assisted (PR), 155 x 5 x 2

Dips: BW x 5 x 3, BW+10 x 4 (PR)

Summary: One of the best workouts I've ever had today.. Worked out with one of my buddies at a differant gym that is a ton better then the one I've been working at. Set a lot of PRs today. I felt strongest on dips, bench, and deadlifts.

ddegroff
05-19-2006, 11:48 PM
WOW that goal for deadlift should be shattered in no time. Great workout! I love adding weight to dips, it will soon be piling on.

D Breyer
05-21-2006, 02:52 PM
Pissed at myself after this weekend... I pigged out bigtime. (Traveled up north for a grad party). Just weighed in at 191.4. I'm really going to try and work off the **** I ate this weekend, this week.

D Breyer
05-21-2006, 08:12 PM
Cardio

Ran 2 miles 15 min @ 1.0 incline

Concept 2 Rower: 2000 m 10 min?

Stairmaster: 10 min @ lvl 15

D Breyer
05-22-2006, 08:52 PM
No workout today though I did manage to find a job... Part time landscaping for my neighbor. It was my first day today and its pretty tough work.. good pay though, and I need all the money I can get, I'm in the market for a car in a few months.

ddegroff
05-22-2006, 10:07 PM
Nice that was my first job too, but it was on a golfcourse. Make sure your eating enough, its tough work.

D Breyer
05-29-2006, 09:11 PM
Well that was a nice break off... I had a pretty relaxing weekend on my boat and I'm ready to get back in the gym and start training again.

D Breyer
05-30-2006, 10:29 PM
Today's Workout: Legs

Hockey Practice - 1 hour

Squats: 245 x 5 x 5 (it was really cold where I was training, the 245 felt heavy too, probably because it was right after practice)

GM's: 145 x 6 x 3, 155 x 6

Summary: very short one, but felt good

ddegroff
05-30-2006, 11:06 PM
Man, thats some good work after hockey practice! Thats a good leg workout!

D Breyer
05-31-2006, 09:50 PM
Chest / Tris

BB Bench: 135 x 5, 155 x 3, 165 x 1, 185 x 1 with a bit of assistance, 180 x 1 with a fingertip of assistance.

BB Incline Bench: 115 x 5 x 3

French Press: 65 x 5 x 3

Rope Pushdown: 40 x 8 x 3

Concept 2 Rower: 2000m x 8:04

Summary: Strong workout but got a little over confident on the bench press... I felt so strong on the 165 I figured if i didn't ware myself out with a 175 attempt I could get it... But I failed and still got a bit of a forced rep. Next week for sure. Tri work felt nice.

I think I'm addicted to rowing now... anybody who hasn't tried a concept 2 rower needs to, its quite a workout.

ddegroff
05-31-2006, 10:50 PM
Ah I love rowing, HIIT on a rower is a killer! Keep up the great work bro!

D Breyer
06-01-2006, 08:34 PM
Ah I love rowing, HIIT on a rower is a killer! Keep up the great work bro!
thanks man, I am going to try HIIT next time...

Today I had hockey and did a bunch of random leg endurence tests after (which I suck at) Tommorow i'm hitting the deads hard.

ddegroff
06-01-2006, 08:46 PM
Sounds like it might be time to try out some CF to get that endurance up. Better yet just keep up the good work with hockey and it will come. Good luck with deads tomorrow!

D Breyer
06-04-2006, 06:45 PM
Back and Chest
w/u not stated

Deads: 245 x 3, 265 x 1, 285 x 1, 295 x 1, 315 x 1, 325 x 1 PR

Chest-supported rows: 45 x 6, 70 x 5 x 3

Pulldowns: 90 x 10 x 3

Pushdowns: 70 x 8 x 3

Dips: BW x 5 x 2

Speed BB BP: 95 x 3 x 10

Summary: Good session I'm pumped for the dead PR

ddegroff
06-05-2006, 09:23 AM
See look you already crushed your goal for deads! Good work man!

Eszekial
06-05-2006, 05:07 PM
Damn man, those deads are intense!!! Great work!

Thanks so much for your help earlier today! Any time you need anything give me a ring, holla, email!

D Breyer
06-05-2006, 06:35 PM
groff- thanks man... next goal 2.5x bodyweight.

Eszekial- yeah no problem, good luck with the diet

ddegroff
06-05-2006, 08:47 PM
damn 2.5bw, lets see who gets there first, lol. I'm a little lighter than you are, but its close.

D Breyer
06-07-2006, 12:39 PM
LOL I'm not very smart with math... I meant 2x bodyweight... so 360.

Diet has been lacking lately... I'm going to football camp in two weeks so I could care less if I go without being lean. I'm just going to make sure I go to the camp in shape.

ddegroff
06-07-2006, 03:39 PM
Got ya, what are you doing for training for football?

D Breyer
06-08-2006, 09:06 PM
eh for football I'm just takin it easy so I go into the camp fresh... maybe a bit of running hear and there. And by taking it easy I mean not working out other than landscaping (which is a hell of a workout anyway).

D Breyer
06-14-2006, 07:29 PM
just got back from NYC on vacation for a few days... diet went to **** and I overate too many of the days... missed the first few days of summer hockey, and I have my first day of it tommorow. I'm going to get my diet in check this week and hopefully with how active I am going to be, leaning out will be no problem.

ddegroff
06-14-2006, 08:46 PM
How was the city? I've been to NY a bunch but not the city. Don't worry you'll get that diet in check, have fun at hockey!

D Breyer
06-17-2006, 10:40 AM
ME Bench Press: 135 x 5, 145 x 3, 155 x 1, 165 x 1, 175 x 1, 185 x 1 PR

JM Press: 65 x 8 x 3

Decline Situps: BW+25 x 8 x 3

Dips: BW x 10, 8, 6

Summary: I was pumped on the bench pr, I can finally bench my bodyweight... I really think it has a lot to do with the speed bench I did last week... I felt like my form on all of my sets was more solid as a result.

It was my first time doing JM presses and they took everything out of my tris. I like them a lot.

Degroff - thanks man, the big city was a lot of fun... there is a lot of good food there haha

Eszekial
06-18-2006, 01:56 AM
Nice work on the PR~!

D Breyer
06-21-2006, 09:26 PM
just got back from football camp and it didnt' go so well... i screwed up my hamstring and was unable to participate any of the days. I have hockey tommorow I'll go into more detail tommorow.

ddegroff
06-21-2006, 09:33 PM
Damn that sucks bro!

ICE, ICE, ICE, HEAT, REST will help

D Breyer
06-26-2006, 09:48 PM
Rested my knee for the past couple days and went to hockey/weight training today. I dont have the workout with me but it was lower body with a lot of core and off balance stuff like one armed one legged DB deadlifts (weird I know).

But the knees feeling alright, hockey again tommorow we'll see how it goes.

ddegroff
06-26-2006, 09:53 PM
Good to hear your still able to workout/play hockey. I cant emphasize enough how much ice helps, good luck with the recovery!

D Breyer
07-05-2006, 07:46 PM
All good and recovered.... Started ETS and upped my protein intake recently. I've been cycling carbs around my workouts and no carbs other then that... its been working really well at keeping me lean-looking.

My training today was pretty much everywhere... I did a lot of back, some abs, but no legs. Only thing worth noting is my deadlift semi-PR of 315 for 3 reps. It was killer. I was with one of my real strong friends, he loaded up 365 on there and repped it out and said that I could easilly get it for a single........ didn't even budge it. Maybe in a few months..

ddegroff
07-05-2006, 08:38 PM
OOOOH 315x3, felt good huh?

Pssh, 365x1, you've got that easy in one month maybe two. Keep it up bro!

Natetaco
07-05-2006, 08:42 PM
humm 315x3? id say you could get 335 at least, probably 340.

D Breyer
07-12-2006, 09:42 PM
Nothing worth noting lately other than a new PR on the squat of 305.. SOOO close to 315. I've been doing hockey 4 days a week, along with a pretty intense workout with the hockey team before all the practices. (half body, 8-12 rep).

Eszekial
07-13-2006, 04:19 PM
Thats intense man.

Where the pics at?

D Breyer
07-17-2006, 06:11 PM
thanks eziekiel, pics will be soon to come... eta 3 weeks

worked out with the team again today:

BB Bench Press: 135 x 12, 155 x 6, 135 x 12 (just messin around before workout)

BB Front Squats: 135 x 12, 155 x 10, 175 x 8, 185 x 6
BB SLDL's: 185 x 12, 225 x 10, 245 x 8

then a bunch of accesory lifts, nothing worth posting..

Front Squats felt nice, as did SLDLs, bench felt strong as well, I've never been able to crank out so many with 135.

ddegroff
07-17-2006, 09:11 PM
Good work man! When does your season start?

Natetaco
07-17-2006, 09:54 PM
nice front squats man

D Breyer
07-20-2006, 10:56 PM
Good work man! When does your season start?
tryouts are the second week in november.

WOW i've been busy lately.. tons of really hard work landscaping, on top of working out and hockey mon-thursday.. Its been nice eating a ton and maintaining my weight. Though I haven't maxed for awhile I can feel and see that I have gotten a lot stronger since the start of the summer.. I am going to max on the big 4 (bench, squat, dead, and clean) in the near future.

ddegroff
07-20-2006, 11:29 PM
Nice, with all this training your doing your gonna kill tryouts!

I'll be waiting patiently for those new PR's!

D Breyer
07-27-2006, 11:24 PM
I was semi-fresh today so I decided to max on my DL... 10 lb PR @ 335... I loaded up 350 just because 335 felt realllll good, but I only got it up about 2-3 inches... maybe next time..

ddegroff
07-28-2006, 08:38 AM
Killed it again!

Well i just might need to try that out tomorrow, lol!

Glad to see your still lifting with all the hockey.

Eszekial
07-28-2006, 09:42 AM
Haha! Feeling you with those Dl's Bro!

Went for a 300 PR after doign so well then suddenly couldn't even get it off the floor :D

Keep it up stud!

mickyjune26
09-14-2006, 06:08 PM
hey man, where you at? I'm back, but you're gone.