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PowerTeen
03-21-2010, 01:21 PM
Starting a new cycle with the typical WSB 4 x a week template.
There are a few modifications due to lack of equipment in the gym but the ideas are still the same.

I am currently cutting so my calories vary between 1700-2800 since I am carb cycling. The very intense workout days will call for more calories and more carbs.


Training schedule:

Monday

ME Squat
Box Squat 2 x 5 at parallel (NTF)
Rack Pull 2 x 6, 1x1 RM
DB-Row 3 x 6, NTF
DB Curl/ Hammer
Abs




Tuesday

ME Bench
CG Bench Press 1 x 1 rm, 1 x 5
Inc Bench 2 x 10
Shoulder Press 3 x 8
Pull overs 3 x 8
Triceps pushdowns 3 x 8





Thursday

DE/RE Squat
Squat 6 x 2 (45 sec BTS), 1 x 6
Rack Pull 4 x 2 (45 sec BTS), 2 x 8
Glute Ham Raises 3x8
Rack Chin-ups 4x6
Barbell curls 3x6
DB Shrugs 3 x 10



Friday

DE/ RE Bench
Bench 6 x 3 (45 sec BTS), 1 x 8
JM Presses 3 x 6 NTF
Weighed Dip 3x8
Lateral Raises 4x8
CG Bench or tri pulldowns 3x8
Abs



I might do some LISS on offdays or HIIT if I don't feel too burnt out.
For the time being, no more drinking and partying. Plan to take two full weeks off in about 5-6 weeks because this is an intense blasting phase (+its exam time and I dont want stress to kill my gains)

WISH ME LUCK!!

PowerTeen
03-21-2010, 01:39 PM
First session today was quite good

Squat (I used to squat 340 + for reps but with bad form so I am relearning the squat)
120 kg x 6,6

Deadlift 90kgx8, 130kg x 6, 160 kg x 4 (rest paused), 170 x 1 (1 RP new PR!!)

DB Rows 30kg x 6,6,6
DB Curl 14kg x 8,8,8


Very good DL session today... never pulled this much off the ground.
380 lbs is a good RP for me.

PowerTeen
03-21-2010, 01:43 PM
ps.

My stats are
5''11/ 6 ft.. can t remember.

Weight, 170 lbs
BF 10-12 %

Lifts:

DL: 380 lbs
Squat: Used to be 360 but now I think its around 310/320 (form change)
Bench: 170 lbs

DOA
03-21-2010, 01:45 PM
Good luck, i'll be lurking from time to time

PowerTeen
03-22-2010, 01:26 PM
first proper ME bench session today. Was pretty good. Still figuring the CG bench press out though.

CG Bench Press Warm up + 40x6, 50x3,55 x1
Inc Bench Warm up + 28x10,10 (4 holes)
Shoulder Press 20x8,8,8
Pull overs 28x8,8,8
Triceps pushdowns 50x8,8,8
Abs Ball +10kgx10,10,15,10

PowerTeen
03-23-2010, 04:38 PM
Changed my work style.

I will be doing WSB 3 x a week whilst doing 1 extra day of antagonist training for enhanced fat loss. This reduce the volume and stress on CNS while increasing fat loss.

Here is the new template.

ME Squat
Box Squat 2 x 5 at parallel (NTF)
Deadlift 8,6,4,1
DB-Row 3 x 6, NTF
DB Curl/ Hammer
Abs




ME Bench
CG Bench Press 1 x 1 rm, 1 x 5
Inc Bench 2 x 10
Shoulder Press 3 x 8
Pull overs 3 x 8
Triceps pushdowns 3 x 8
Abs



DE/RE Squat
Squat 6 x 2 (45 sec BTS), 1 x 6
Rack Pull 2 x 8, 1x5, 1x1
Glute Ham Raises 3x8
Rack Chin-ups 4x6
Barbell curls 3x8
DB Shrugs 3 x 10



Antagonist
Squat 4 x 15 / DB Rows 4 x 12
Deadlift 4 x 15/ OHP 4 x 12
Leg Press 4 x 15/ Bench Press 4 x 12
ABS/ Lat raises


__________________________________________________ ______________________________


ME Squat
Box Squat 2 x 5 at parallel (NTF)
Deadlift 8,6,4,1
DB-Row 3 x 6, NTF
DB Curl/ Hammer
Abs




ME Bench
CG Bench Press 1 x 1 rm, 1 x 5
Inc Bench 2 x 10
Shoulder Press 3 x 8
Pull overs 3 x 8
Triceps pushdowns 3 x 8
Abs




CG Bench or tri pulldowns 3x8
Bench 6 x 3 (45 sec BTS), 1 x 8
JM Presses 3 x 6 NTF
Weighed Dip 3x8
Lateral Raises 4x8
CG Bench or tri pulldowns 3x8
Abs


Antagonist
Squat 4 x 15 / DB Rows 4 x 12
Deadlift 4 x 15/ OHP 4 x 12
Leg Press 4 x 15/ Bench Press 4 x 12
ABS/ Lat raises

DOA
03-23-2010, 05:26 PM
Your routine is really confusing to me, If you want to do westisde I would look into Ia's version on the top 10 routine post or go to the westisde section of this forum and find the sticky of working with the standard template. This might be a bit easier than trying to make your own ight away.

PowerTeen
03-24-2010, 01:39 AM
Yes I am switching out of Westside for a bit. I stalled fat loss wise.
I am doing this for 4-5 weeks. Just for the fat loss.

This is like the 3 x a week he outline... except I add in an antagonist training session in the end as a form of HIIT. Its almost as if it was just cardio. I am just going to try that for 1 week see how it feels. I am keeping the ME days in order to conserve strength

PowerTeen
03-24-2010, 01:40 AM
I ll start the proper WSB once I can eat like a bull again. I dont want to lift heavy and stall PRs while eating like a little bird. I will stagnate every two weeks this way.;

vamshi
03-24-2010, 11:31 AM
Out of curiousity, how are you working your fat loss? Im assuming the carb cycling that IA reccommends?

Good lifts while losing fat, it will be interesting to see what you can do while eating over maintainence.

PowerTeen
03-24-2010, 11:50 AM
Technically I have been under maintenance for over two years. This is because I fucked up my thyroid and metabolism when I lost 90 lbs of fat and made my way from 5ft 5'' and 220 lbs to 5ft 11'' and 156 lbs (at 12 %). Then I did some bad training for a few months, wasted my time and kept the same weight. I bulked over summer jsut because I wanted to be fuller for my sports season and I found this site as well. I went from 156 to 180 with 15 % BF, now I am around 170 with 11 % BF.

I started out lifting a year ago with all lifts under 100 lbs :D

Now I am repairing the metabolism and trying to do a slow body recomp.

What I do here is:

Training days: (2300-2400 kcals on ME days and 2200-2330 on antagonist and DE/re Days)
No carbs until pre workout or post workout. I wont be consuming more than 120 g of carbs during the intra workout period. I cut off carbs an hour before bed since I finish trainignat like 7 pm.
If I feel good after an intense antagonist session, I might substitute the carbs for a slow digesting protein + healthy fats meal.

Non-training (1800-1900 kcal)
No carbs at all, except some leafy vegetables. I might do some carbs ups if I feel my strength is being impaired or if I really dont have a choice (e.g. going out with my girlfriend or if school decides to pop one of those veggy days)

MtnJunkie711
03-24-2010, 12:15 PM
Just a question, but what exactly are your goals? 170 lbs for being 5'11"/6' is tiny and you're already at a low BF%.

That's all just wondering why you're cutting at this stage?

PowerTeen
03-24-2010, 03:45 PM
Just 166-167 at 7-8 %. I dont want to loose much. Just enough to look good for my senior trip. I am doing a faster recomp after I come back and have more time to devote to eating and training.

PowerTeen
03-24-2010, 03:49 PM
V good workout today. New Rack Pull PR.

DE/ RE Squat

Speed Squat 8x2 (130 kg)
Rack Pull 7x140 kg, 4x 160kg, 1x 180, 1x190.
GHR --> Switched to Leg curls because my lwoer back is already killed at this point.
3x8 at 60 kgs
Rack Chins +20 kg db on lap 7,7,6,6
BB Curl 60kg 8,8,9

PowerTeen
03-24-2010, 03:50 PM
ps. Senior trip = Spain.. I want to be fit for the ladies at the beach. After that I am off to college and I can work on getting my freshman 15... lbs of muscle that is.

PowerTeen
03-26-2010, 02:21 PM
Yeah, fuck fat loss.

I talked to IA and... well, my metabolism is crashed and his words of wisdom made me realize that cutting now is like slapping my self in the face, twice.

So I am going back to that 4x a week WSB template I first posted and I am increasing all cals by 500 weekly until I reach just above my suggested maintenace.

I will kind of carb cycle my way there, except I wont really have no carb days.

PowerTeen
03-26-2010, 02:23 PM
V. Good session today.

Speed Bench press (45 sec between sets): Wide Grip 52.5kgx3, Medium grip 50x3, Close grip 45x3. + 1 set of 5 with 45 kgs

JM Bench press (still getting used to form): 15kg x 6,6,6

Dips PR!! DING DING DING 15 kg plate in belt + BW x7,7,8

Lat Raises 65 x 9,9,9,9

Skul Crusher: Bar+20kg x 9,9,9 + Abs on swiss ball +10kg behind neck x15,15,15,15

PowerTeen
03-26-2010, 02:29 PM
Diet Today:

Breakfast 400 kcal
Fiber one + Albumin (egg whites)
Fat Free yogurt with probiotics
Half tin of tuna + 1 pint of fat free milk

Snack1: 100 kcal
Apple + 2 slices of ham

Snack 2: 100 kcal
1 whole omega 3 egg

Lunch: 400 kcal
1 whole omega 3 egg, 200 g smoked salmon, 50 g rosbeef.

Pre workout 300 kcal:
Yogurt, some slices of ham, half a portion of protein blend, 1 serving of NO formula.

Post Workout 300 kcal:
1 serving of Hydrolized On Whey, half a serving of protein blend, 3 g P husk, 2 g Xantham Gum, 1 serving of Barley Malt.


Havent eaten yet but I plan on slamming down two or three more meals. (its 19:00 pm now and I jsut got back from the gym)

PowerTeen
03-28-2010, 10:59 AM
Fucking quality session today!!

Squat: Warm up, 130kg x 6 (22 lb PR!!, 140kg x 5 44 lbs PR!!!!!

Deadlift: 115kgx8, 135kg x 6, 165kg x 4, 175 kgx1!! 12 lbs 1 RP pr!!\

DB Rows: 30 kg x7,7,8

DB curl: 14kgx 9,8,9 / Trap work.

vamshi
03-28-2010, 05:27 PM
Solid Deadlift PR while losing fat.

That how you know you are doing something right.

:jump:

PowerTeen
03-29-2010, 01:46 PM
AMAZING Session today!!

CG Bench Press 40kg x7, 50kg x3, 55kg x2 1 rep PR, 60kg x1 12 lbs PR!
DB Incline Bench 28kg x11,11 2 rep PR
DB Shoulder Press 20kg x9,10,9 4 rep PR
Pullovers 28x10,10,10
Triceps Pushdowns 50x10,10,10 / Upright Rows 40 x8, 35x10,10

PowerTeen
03-31-2010, 01:25 PM
Godly
Amazing
Crazy
Insane...


I am sorry, but right now I feel like such a badass.

Squat 8x2 (140kg) 45 sec between sets. 22 lbs speed PR

Rack Pull 145 x 7, 165 x 4, 185 x 1 12 lbs pr, 200 kg x 1 33 lbs pr and I still had 20 more lbs in more... Talk about the mythical 50 lbs PR at intermediate level huh?

Leg curl 60 x 9,9,9

Rack Chins 20kg DB + BW x 7,7,7,7

Barbell curl 60kg x 9,9,9 3 Rep PR

Smith shrug 60x20,20,20

PowerTeen
04-01-2010, 01:31 PM
Decent session today

My speed bench got all fucked up.. I couldnt really focus and my pre workout nutrition was sloppy

Speed Bench Press (45 sec rest) WG 55x3,2,2/ MG 52.5x3 50x3,3,2/ CG 47.5 x2
Overhead Press 80 kg x 8,8,10
Dips BW+15kg x 8,8,8
Lateral Raises 65x10,10,10,10
Skull crushers 20+bx10,10,9 / Heavy weighed abs 28 kg DBx15,15,15

PowerTeen
04-01-2010, 01:45 PM
I am doing 4 x a week. Do you guys think I am overdoing the volume?

PowerTeen
04-02-2010, 01:46 PM
Tried some GPP work today

I did 8 x 150 M power walks with a veyr heavy wheelbarrow
Then I did 3 x 15 swings on each side of sledgehammer to a tree and to the dirt


I feel worked :D

NorwegianGuy92
04-02-2010, 02:38 PM
Damn, strong overhead press!

burce
04-02-2010, 03:12 PM
Nice progress. Get that bench up! Surprised to see you OHPing so much when your bench is so low

PowerTeen
04-02-2010, 03:19 PM
My bad, 80 kg is my 2 rep max :) I did 50 kg x 8,8,10

was a typo mistake.
It was my first time OHPing

NorwegianGuy92
04-03-2010, 05:00 AM
My bad, 80 kg is my 2 rep max :) I did 50 kg x 8,8,10

was a typo mistake.
It was my first time OHPing

Ah, well, it's still a good lift ;)
Your other lifts are good as well, keep up the good work!

PowerTeen
04-03-2010, 06:58 AM
Went to ME squat and Deadlift today. I had horrible sleept and went out yesterday so I hit a 12 lbs PR but got the CNS toasted and fucked.

So I will transfer the session to tomorrow... rest today maybe do some stretching and hip mobility stuff.

I want to hit 400 lbs tomorrow on the DL.

Curent Squat PR 320 x 5, 360 x 1.

PowerTeen
04-03-2010, 06:58 AM
I might give the squat another go but I doubt I will hti another PR.

PowerTeen
04-03-2010, 06:59 AM
Plan for today:

Eating clean all day (target 2200-2400 kcals)
Bowling with friends
Time with my girl

Studying for my upcoming exams :/


oh... and I am starting to think some of my supp lifts are not transfering much to my main lifts. I am decreasing volume and adding some dynamic and GPP work.

PowerTeen
04-04-2010, 02:34 AM
Now, After much speculation and tweaking here is where I stand.

- No Longer cutting
- Recomping metabolism
- Switched from a messed up "westside" to a more general Westside template with more unilateral work, more speed work and less volume.
- Went from 2000 kcal a day to 2500 kcal and still seeing good body changes.

New Schedule (Big lifts stay the same)

Monday (ME DEADLIFT)
Deadlift 1 x 3-5
Walking Lunges 3 x 6-12
Pullthroughs 3x 8-12
Abs Circuit**



Tuesday (RE Over-head Press/ Dips)
OHP 4 x 8-12
A. Chins ups 4 x MR (Super set. Fail on last set)
A2. Face Pulls 4 x 8-12 (Super set, not to failure)
Weighed Dips 4 x max
B1. DB Shrug 3x 8-10 (Super set)
B2. Triceps Pullovers 3x 8-15 (Super set)


Wednesday: Sledgehammer GPP and some wheelbarrow work.

Thursday: (DE/ ME Squat)
Wide Squat 1 x 3-5 max
Vertical Jump 5-8 x 1-3
Romanian Deadlift 3 x 8-12
Weighed Abs

Friday:Wheelbarrow Work (GPP)


Saturday: (ME Bench)
Bench 2 x 5 -- Maybe try a max depending on quality of session
Incline DB Bench 2 x max reps (15-20)
A1. Kroc Rows 3-4 x 8-12 (Superset)
A2. Face Pulls 3-4 x 8-12 (Superset)
Smith Machine Shrug 3-4 x 8-15
Barbell Curl 3-4 x 8-15

Saturday (ME Bench)
Bench 2 x 5
Incline DB Bench 2 x max reps (15-20)
A1. Kroc Rows 3-4 x 8-12 (Super Set)
A2. Face Pulls 3-4 x 8-12 (Super Set)
Smith Machine Shrug 3-4 x 8-15
Barbell Curl 3-4 x 8-15 / Lat Raises

Sunday: Sacred and much needed rest.

I Will increase my kcals once I see my weight plateauing.
Current totals
lifts 385/355/180= 920 Dips 220lbs x5, Rack Pull 440 1RM

PowerTeen
04-04-2010, 07:46 AM
Good ME DL Session today

Bike 5 min warm up, some star jumps, 1 set of 30 leg curls.

Deadlift
Warm up.
120kg x8
140kg x6
170kg x1
175kg x1
180kg x 1 12 lbs PR
182.5kg x 0 ( had it in me but had a bad feeling about my back)

DB Walking Lunges
26kg DBs in each hand x 12,12,14

A.1 Pullthroughs 60kg x 10,11,12
A2. Calf Raises 60 kg x 15,15/ Standing Calf + 28kg DB x10 each leg.

Topped it all off with an abs circuit.

PowerTeen
04-04-2010, 07:47 AM
ohhhhh and just as a side note............

Just hit the 400 lbs Deadlift mark!!!!!!!!!!!

Next goal... 500 deadlift :D

NorwegianGuy92
04-04-2010, 05:46 PM
Great job, man :)
Can't wait to get there myself!

PowerTeen
04-05-2010, 10:23 AM
I loved my GPP session today. Feels good and my forearms are toasted... last time i felt this was when I went to the gym to do a full work session :D good bodybuilding good for nothing times! haha


So I did:

Wheelbarrow + around 400 lbs worth of stones. Rolled on concrete, jumping between steps otherwise momentum takes its toll too much. 2.5 min pulling, 2.5 min pushing and 1 min rest between each full minute of pushing and pulling.
(Medium breathing after the last set but grips are toasted)

Whellbarrow + 200 lbs worth of stones. Rolled on mud, walking normally as the mud is very tough on you and the legs are really worked. 5 min total pushing, 1 min between sets.

Sledgehammer guessing around 44 lbs? vertical slams, 15 reps each side. 1 min rest after both arms are worked. total of 45 reps each arm performed.

Sledgehammer same weight. Horizontal slams, 15 reps each arm, 1 min rest after both arms are worked. Total of 45 reps each arm.


Today I was experimenting and I wont do as much everytime I do gpp, but I also found that metal speat throws work great for GPP!

PowerTeen
04-06-2010, 09:24 AM
Overhead Press 40kgx8,8,8,9
A1. Chin ups 7,7,7,6 A2. Face Pulls 40x12, 45x10,10,10
Weighed dip 33 lbs+bw x9,9,9,9
B1. DB Shrugs (each Arm) 30kgx15,15,15 B2. Curl 60kg x9, 8.5, 8


A1/ A2 are superset, and so are B1/ B2. I liked this training today. a little lower than usual I lifted on the curls but it felt good.

PowerTeen
04-08-2010, 11:47 AM
Good session today!!

Didnt think I could pull off the squat but i did it!

ME Squat with DE work
Squat
140 kgx5 fail
140kg x 5 good!
145 kg x 5 gooodd!! (but fatigued) 12 lbs PR

Vertical Jump
4x3 with 10 kg DBS in each hand
4x3

SLDL
90kg x 11,11,12

Weighed Abs
30kg DB on chest x 16,16,16

PowerTeen
04-08-2010, 04:36 PM
I am a strong lifter. I have been doing everything right. Diet, check. GPP, check. Back work, check. Weekly PR, check.

Tomorrow I WILL Slay that fucking bench in half. I WILL hit that PR. BITCH

PowerTeen
04-09-2010, 08:48 AM
Bench gone up motherfucker!

Bench
75 kg x 5, 77.5kg x 3 12 lbs pr!! what uppp

DB Inc Bench 40 degrees
30 kg DB x 8,7 3 rep PR

Kroc Rows (with barbell)
55 kg x 12 each arm easy
Test myself: 70kg x 12 with left arm. nice :D
60 kg x 10,10


A.1 Smith Shrugs
70kgx15,15,15
A2. DB Shoulder press
20 kg DB x 10,10,10

DB pull over (tricep emphasis)
30kg x 8,8,8

PowerTeen
04-11-2010, 09:09 AM
Sweet motherfucker! Good day today!

PowerTeen
04-11-2010, 09:14 AM
Very good deadlift session today... I didnt expect it to be but it was.

I didn t sleep well last night and I didnt hit my macros, this morning I did 30 min medium intensity elliptical and then I biked to the pharmacy (40 min total) to get my girlfriend some morning after pills. So I was toasted before going into the gym..

Anyway.

Deadlift
Warm ups (10 lbs increases in the 6-10 rep range)
130kg x 6
150kg x 6
170kg x 1
175 kg x 1
185 kg x 1 12 LBS PR!! This was the hardest rep I have ever done in my life. The weight started going down and my grip was giving away.. my back was rounding.
But I told myself I didnt want to rest another 3 min and retry it because I had to get my ass home and eat... I humped the weight a bit, had a bit of a clumsy mid motion but finished it with class. wooooooooo

DB Walking Lunges
26 kg x14
26kg x 14
26kg x 13 total 5 rep PR

Pullthroughs
60kg x 12
60 x 12
60 x 12total 3 rep PR

Abs circuit

twitch
04-11-2010, 09:25 AM
Nice PR, but it just takes once to ruin your back.

PowerTeen
04-11-2010, 09:42 AM
true, :(

It was a sketchy rep but I felt good about it. When I feel my back rounding I usually drop it .

I have a form issue I think though. I have bad hip flexibility so my back stays to parrallel to the bar. Trying to correct it

DOA
04-12-2010, 02:48 PM
I saw you will be switching to a WS4SB. I really like the number 2 template where you switch between ME and DE on lower body days. And the RE and ME uppers are on the other days. Just a thought In case you want more time to do GPP.

PowerTeen
04-13-2010, 01:44 PM
I read that one too and it sounds like what I will take once I start my sports season again. The thing is that I am offseason until uni starts now and I would benefit from this supposedly off season template :)

PowerTeen
04-13-2010, 01:47 PM
delete

PowerTeen
04-13-2010, 01:47 PM
delete

PowerTeen
04-14-2010, 02:18 PM
Today was a major study day!

10 in the morning up to 4 pm I did some business stuff

4 up to 5 I helped my family with the garden (heavy wheebarrowing with dirt and bricks :D)

then 5 to 6 I did some more business...

6 30 to 7 30 I did some HIIT

Elliptical
10 min medium intensity
11 min (30 sec intervals)
10 min medium intensity

now I am back to studying :D

I think I am addicted to food :( its all I think about and Its bothering my studies

PowerTeen
04-15-2010, 09:04 AM
So today was a bench day.... well my shoulders didn t feel good and I did not have a spotter. The gym was empty...

So i decided to have another deadlift session this week!! Bad idea? NOOOO!! I hit another fucking PR :)

Oh and this session also made me realize that working with my 1rm brings my 5rm up soooo much.

I was already warmed up.. after some " fun" at my gf's home so I went straight to the bar and started warming up progressively.

Deadlift Medium stance
90kg x 12
110 kg x 10
130 kg x 10
140 kg x 5
150 kg x 5
160 kg x 5
170 kg x 5 note worthy PR since my last 5RM was 140kg x5 with much difficultuty :D
175 kg x 1
180 kg x 1
187.5kg x 1 PRRRR BABY! and Great form too. 16.5 lbs from last week and 6 lbs from last session

A1. Leg press 140 x 13,13,13 ( Full ROM)
A2. chin Ups BW x 7,7,7,7

B1. Row 55 kg x 8,9,9
B2. Smith Shrug 70 kg x 17,17,17 (will lower weight and hold reps at the top of contraction for more stimulus next session )

ABS

PowerTeen
04-15-2010, 09:04 AM
oh and keep in mind that I am in a 500-600 kcal deficit

PowerTeen
04-15-2010, 12:59 PM
squats are scary now. I am scared for my lower back.. it hasnt been feeling too great after heavy sessions.

PowerTeen
04-16-2010, 12:25 PM
Today was a good study day.

woke up at 9:45 did 30 min of low/ medium intensity cardio.

300 kcals burned.

Then went get my official leaner's license :D

studied from 11:30 to 6 pm

Then hit the elliptical
0-5 min 140 watts (medium intensity)
5-17 @160 watts (HIIT, 30 sec on 30 sec off, one interval more than last session)
17-30 min @ 140 watts (medium Intensity cooldown)

400 kcal burned.

Going to my girl's house to study in a few.

Hope to keep my level of calories around 2000-2100 for today. Fat has been coming off like WATER

PowerTeen
04-16-2010, 12:26 PM
oh and no weight change, only water weight I supposed. Recomp is workign well for me I guess since I am eating 2500 kcal on lifting days (around 200 over maintenance) and getting stronger each weak.

No muscle mass lost I think.

PowerTeen
04-17-2010, 09:00 AM
Fun Session today

Tried board pressing for a change. I can't board press as much as I can bench because I have to rest the bar on the board for 1-2 secs.

Bench Press
Warm up
72.5 kg x 5 (NTF)

2 board press
75kg x 4
75 x 4
75 x 3

DB Incline Press:
30 x 8
30 x 8 1 rep PR

OHP
HARD AS HELL AFTER CHEST WORK!
45 kg x 5
45 x 5
45 x 5

Dips
BW +20 x 6,5,5

Light abs work (high rep)

PowerTeen
04-20-2010, 11:48 AM
today was the second day of school since we got back from spring break :(

anyway, yesterday I squatted and it felt horrible. I am putting Squats aside for a while and focusing on getting my core/ posterior chain in par with the rest of my body.

I am going to focus on benching and DL and taking a whole day for mobility and core stuff. Should help as I am in a fatloss phase and the badform is really putting unecessary stress on my CNS and stalling my lift

Anyway, today I did some good HIIT

5 intervals of rope jumping (100 jumps each round very fast, 45 sec rest) Harder than you thinkkkk!!

then moved on to the Elliptical
0 to 5 min - 140 watts intensity
5 - 18 min - 160 watts intensity (30 sec intervals - 30 sec rest)
18 - 22 min - 140 watts intensity
22-30 min 150 watts intensity

sweating like a PIG!

total cals burnt, 400.

PowerTeen
04-21-2010, 01:33 PM
Good session today,
running low on carbs really messes with my training, but its okay, I will addapt.

15 min warm up with plyos

Bench
Warm +
72.5 kg x 5
75 kg x 3
77.5 kg x 3
80 kg x 1.5 (failed)

Db Incline Press
30 kg DB x 9,8

OHP
45 kg x 6,6,6

Dips
BW +20 x 6,6,6

Abs

PowerTeen
04-23-2010, 01:38 PM
Holy mother fucker
BEST FUCKING DL SESSION IN... EVER

Plyo Warm up + HIIT with jump rope

Deadlift: Warmed up to 140 kg then realized I left the belt at home... ran home.. was back in 15 min.

140 x 5
150 x 5
160 x 6
170 x 5
175 x 4
185 kg x 1
190 kg x 1 2.5 kg PR! but to EASSSYYY ** Mind that last DL session the 187.5 was very veyr very heavy and the rep was forced.

195 kg x 1 with 2.5 kgs left in me!!!! BY THE WAY THATS A 15 LBS PR IN A FUCKING HEAVY ASS LIFT FOR ME

Call me weird or someshit but I hit the gym at 6 pm and had only eaten 1100 kcal so far.
Dieting aint doing shiiiitttt to my strength hahaha!

B1. Leg press
140kg x 13
140x14
140 x 15

B2. Pull puls
BW x 10,9,9

Kroc Row Resp Paused
2 x 20 each hand

Abs... heavy shit to failure (too many numbers to write down here but got on my excell sheet.)

PowerTeen
04-26-2010, 10:51 AM
Switch ME Push movement for today:

ME Floor Presses... lets see where this fucker takes me!

PowerTeen
04-26-2010, 01:28 PM
decent session today
Rope Warm Up

Pin Press (more or less 2-3 inches off chest) not floor because I dont have the equipment to properly floor press...
Warm up
70 kg x 4
70 kg x 5
70 kg x 4

DB Incline Press
30 kg DB x 9
x 8.5 Missed last rep but the the last set was better than last week's

Kroc Row
55 kg x 20,20 this was really hard on my left arm! I find it hard to keep balance in the weights

Shoulder Press
20 kg DB x 11,11,10

Pull overs 30 kg DB x 10,9,9 / Shrugs 32 x 15,15,15

PowerTeen
04-26-2010, 01:29 PM
+ 15 min LISS after workout.

PowerTeen
04-27-2010, 01:56 PM
Warm up... I dont know if there is a proper word for pre-workout sex.. but it works damn well :D

then 10 min jump rope

Good Mornings ME
WARM UP
80kg x 5
90 kg x 6
same x 6

Speed Box Squat
120 kg 9 x 2

Box Step Ups
20kg DBS x 9
same x 9
same x 9
** Per leg

Romanian DLs
120 x 9
120 kg x 8
120 kg x 8

DB Jumps: 10 kg DBs each hand and 6x3

ABS

PowerTeen
04-29-2010, 11:19 AM
:)

Highlights

DB Shoulder 20 kg DB
11
10
9

Smith Decline CG 40 kg + bar
7
7
7

Weighed Chin ups BW + 12 lbs
5
5
5
5

Curl 35 kgx
8
7
7

Rear Delts 35 kg
11
10
10

PowerTeen
04-30-2010, 02:42 PM
Session was good today but I set myself up for not hitting a 1rm PR :(

Deadlift
WARM UP
177.5 kg x 4 (2.5 kg PR)
185 x 1
192.5 x 1 (here was the issue... my PR is 195 so I burnt my self out)

197.2 failed.
195 x 1 ok

Lunges
26 kg DBs x15,15,16

Pullthroughs
60x13,13,13

Shrugs
32kg DBs x 16,16,16

Calves
90 kg x 16,16,16