Week 16 - Day 4 (Shoulder)

Short Update

BTN Press, Strict Press, Push Press

40mins 1 min rest.

Push Press - 135X2

Week 16 - Day 2(Bench) + Day 3(Squat)

Work has been crazy recently. Sleeping quality has been alright but I am only getting about 6 hours per night, better than nothing. It is my 10th day of no/low carbs day today. Body is starting to feel "normal", but sometimes I still have those "brain fog" symptoms.

Day 2 Bench Day

Bench - 2-3reps 30mins, 155lbs - 160lbs, less than 1 min rest
Shrug - 315lbs 3-5 reps 30mins 1min rest

Day 3 Squat Day

After doing so many weeks of low reps squat, I decided to do something fun this morning. After a couple of warmup sets, I left the bar with only 1 plate per side and did squat with it for 2 mins straight. I rested for approx. 5mins and did another set for 3mins straight. It was fun to do and I consider it as some cardio to burn some fat. According to Jamie Lewis, this workout is to work out stiffness and get a little more volume into my program without stressing my CNS too heavily.

Damn gotta roll..... damn busy

Week 15 Day 4 (Shoulder) + Week 16 Day 1 (LEGS!)

Been so lazy updating the blog. Well actually I have been insanely busy with work but I am still waking up at 5:15am 4 times a week to train. Short update for week 15 shoulder day, I started the session with single arm snatch. Max weight used was 72lbs and I did that exercise for 20mins with 1 minute rest in between. After that, I loaded the bar to 115lbs and did strict press for 30mins - singles with less than 1 minute rest in between. Intensity was alright.

Week 16 - LEGS

After 6 days of no carbs diet, I have decided to do Squat+Deadlift superset which wasn't a very good idea lol. I used 270lbs for squat and 250lbs for deadlift, both were doubles with only 1 minute rest between superset. 5 supersets and I was so done. It was like only 15 or 20minutes but the intensity was so high for me. I could actually go home but I ended up doing 3 sets of DB rows.

Diet has been crazy for me because I have never tried no/extremely low carbs diet. I only eat eggs, bacon, steak, wings, chicken, low carb protein shake, spinach, asparagus, kale, broccoli, etc. Everything is no/low in carbs. I haven't touched any rice, pasta, bread for 6 days already and I am planning to keep this diet for another 7 days and then I would have this huge cheat meal which would contain extremely high amount of carbs. Lets see what's gonna happen. 

Week 15 - Day 1+2+3

It has been a while since last update. I have been feeling extremely weird for 2 weeks already. It is very hard to explain, my eyes are heavy and tired, cannot focus or concentrate, mild dizziness + vertigo (sometimes), reaction time is slow but I can still finish tasks. I guess it is because of the animal pak I was using 2 weeks ago. It freaking contains Ginseng and I am allergic to it. I remember when I was a kid, I had those Ginseng soup and I had to go to the hospital. Damn. I have stopped taking animal pak for 4 days and the symptoms seem getting better (hopefully). I actually went to see a doctor yesterday and he suggested me to do a brain MRI so I did it and he said there's no problem with the brain which is good of course. I told him about the Ginseng allergy and he said it wasn't about it. He just told me to see how I feel this coming week and gave me some Stemetil to take but obviously I ain't taking them. Hope this shit will go soon.

Day 1 Training - Squat Singles

Squat - 295lbs 6-8 singles, rest time is pretty long, may reduce weight and also rest time next time. Need more intensity.

Some back work afterwards.

Day 2 Training - Bench

Bench - 155lbs 10X3.  Last 2 sets, I only did 2 reps.

Incline DB Bench - Moderate weight 5X5

Some back work again.

Day 3 Training - Squat again

Squat - 250lbs 6-8 X 3 reps fast with less than 1 min rest. Good intensity this time.

Rows for 30 mins.

Week 14 - Day 3 Night (SQUAT) + Day 4 (PRESS)

Yesterday was pretty intense (at least for me). After morning training session (Front Squats) and 11 hours work, I went to Squat at 9pm again. Did Back Squat this time with 225lbs and I think I did around 5-6sets of 3 reps. Felt extremely good and wanted to squat more but I stopped anyways. After that, I did a lot of chins and rows, just trying to build my back which is my weakest part. I have been doing chins almost in all my sessions, just trying to pull as many as possible.

Trained shoulder this morning.

Strict Press - 100lbs 5X5 (5,5,5,5,3) with a few warm up sets of 45 and 90.

Seated Shoulder Press - 50lbs each side 3X5

Single Arm Snatch + Single Arm Press - Max was 72lbs X 4 and for Single Arm Press - 38lbs

Shrugs - 200lbs 4 to 5 sets of 5 - 6 reps

Still wanted to lift more but it was time to work. Left the gym feeling good and energetic. I gonna take two days rest, and get ready for Monday brutal Squat session again.

Week 14 - Day 2 + Day 3

Day 2

Bench Day

5X5 - 5,5,4,3,3 150lbs

Back work

Day 3

Front Squat + Shock Jump

180lbs 3 reps - didn't count sets

Been busy so gonna keep my update short.

Week 14 - Day 1 (Squat Day)

Last week was deload week and I was insanely busy working so didn't have the time to update the blog. I only trained twice last week. Both sessions was full body training with lighter weight. Recovered pretty well but then I got sick on Saturday - serious sore throat. Got better on Monday morning and started my week 14 training.

Up at 5:15am and had scoop of whey protein. Arrived gym at 6am.

Warm up - BW Squat, Leg Swings, Drop Squat, Pause Squat.

Squat - Ramped up to 280lbs and did around 8 Singles. Total sets including warm up would be around 16-20sets.

Chins and Rows - Many reps.

Bench day tomorrow, feeling great now.

Week 12 - Day 4 (Bench Day)

Bench Press - 10X5 135lbs

Incline DB - 2X5

Dip + Chins - 3X8

Week 12 - Day 2 (Shoulder) + Day 3 (Brutal 10X5 Deadlift)

Quick Update

Day 2

Strict Press + Push Press - 90lbs 10X5

Day 3

Rack Pull - 315lbs (Activation)

Deadlift - 10X5 (225lbs only, need to touch and go), 60 seconds rest

Single arm DB rows - 3X5

So Done.

Week 12 - Day 1 Deep Squat

3 non-training days ended up 1 party night + 1 moving home day. So there just wasn't enough to recover and my diet was shit. No more drinking for at least 2 weeks.

Monday - Up at 5:30am, scoop of whey, arrived gym at 6:00am.

Trained with 2 friends and it was Squat day. We were all pretty tired actually, all of us didn't have good sleep the night before. We started the session doing some quarter pin squat for activation and worked up to 450lbsX1 and finally we were awake. Then we did squats for about 45mins. I used 270lbs this morning and did around 15-17 singles, failed the last one and I stopped. Did some chins afterwards and cool down and stretch.

Went home and had scoop of whey, creatine, dextrose, oatmeal, 6 eggs. Gonna have another shake later.

Tomorrow will be strict press + push press day, hope I will get at least 8 hours tonight.

Week 11 - Day 4 Bench Day

1. Bench Press - 135lbs 10X4 (No grinding, more explosive than last week)

2. Incline Bench - 50lbs each side 5X5

3. Dips - 3X8

4. Close Grip Bench - 135lbs 4X4

Week 11 - Day 3 Deadlift Day

Up at 5:20, hot shower, scoop of whey

1. Rack Pull - For Activation

2. Deadlift - 225lbs 10X4 (Fast and explosive, no Touch n Go)

3. BW Squats - 85 reps.

PWO - Creatine, Dextrose, Whey, Cottage Cheese, Smoke Salmon, Oatmeal, Wheat Bran, Flaxseed, Fish Oil

Meal 2 - Another Whey Protein Shake + Sugar Free Peanut Butter.

Note - Very tight right hamstring, gonna do some recovery work tonight.

Week 11 - Day 1 (SQUATS, SPRINTS) + Day 2 (SHOULDERS)

Day 1 - Sunday ME Lower + Sprints

1. Quarter Squat from Pin - Worked up to 450lbs (This is for activation), 450lbs was easy too.

2. Full Squat - Worked up to 290lbs, Dropped to 80% and did 6X2 (Explosive!). Depth was very good, near ATG.

3. Sprints - 4 X 9 Seconds (Full Speed)

Very productive training session and fatigue level was low. I can recover so much faster now.
PWO - 8oz Steak, Lamb Shank, Oatmeal, Loads of veggie. Fat, carbs, protein, everything...

Day 2 - Tuesday Shoulders

Up at 5:30am and had 24g whey protein.

Pin Press- worked up to 135lbs X 3

Strict Press - 90lbs 10X4 - Had to do push press for the last 2 sets.

Chin Ups - 10, 8, 6, 4, 2, 2, 2, 2

Week 10 - Day 3 + Day 4

I will keep this one short coz I have been very busy recently.

Thursday

Rack Pull - 315lbs

Deadlift - 225lbs 10X3

BW Squat - 100reps

Friday

Pin Bench Press- 2 sets, forgot what weight.

Bench Press - 135lbs 10X3

Dips + Pushups - 3 sets

Close Grip Bench - 3X6 135lbs

Left Gym.

Diet has been really good. Good Diet = Faster Recovery (Proved)

Week 10 - Day 1 + Day 2

Wrist injury last week so I took one whole week off.

Back to training on Monday, up at 5:15am, no more Jack3D. I had 1/2 cup oatmeal + BCAAs.

Trained with my friend back from Toronto and Monday's main lift was Squats.

1) Activation Exercises - Quarter Squat from Pin (405lbs)

2) Main Lift - Squats Singles 15X1 (270lbs) rest time was minimal, less than 60seconds

3) Jumping Lunges + Kettlebell Swing

Left Gym. Training was within 1 hour and I felt energetic and obviously I could recover so much faster.

Tuesday Training - Strict Press + Push Press

Up at 5:15am and had an apple + BCAAs

1) Activation Exercises - Seated Overhead Press from Pin (135lbs)

2) Main Lifts - Strict Press + Push Press, didn't count sets, we just keep on pressing until lift got slow and then we changed to push press. (90lbs + 110lbs), 3 reps each set.

3) Pushups + Chinups - 2 Sets til Slow.

I am gonna take Wednesday off and it will be an intense deadlift morning on Thursday. Can't WAIT.

Week 9 - Day 3

Max Effort Push Day

Up at 5:30am and took 10g BCAA.

1. Push Press - Worked up to 135lbs

2. Floor Press - Worked up to 180lbs (fast and easy. Attempted 200lbs - FAIL. 200lbs felt ridiculous heavy.

3. Lateral Raise 3X15 with controlled movement.

4. Close Grip Bench Press - 3X8 (All fast, no grinding)

5. Tri Rope Pushdown - 4X20, another high reps nation.

6. Band Pushdown - 1XFailure.

Week 8 - Day 3 (Sunday Training)

Short update

1. Speed Box Squat - 6X2 with 250lbs

and then I went to play basketball.

I felt weak and slow actually. Couldn't jump as high, looked like last couple weeks of high reps training really drained me. Once I deload a bit, everything should be fine.

- Frustrated -

Got sick(fever) on Tuesday night and skipped Wednesday morning session. I got so frustrated when shit like this happens.

Woke up at 5:30 this morning (Thursday) and went to lift.

Deadlift - worked up at 290lbs only, didn't manage to break my PR. I am not going to blame I got sick, I am just weak.

Front Squat - 2X20 Someone was hogging the squat rack and he didn't want to share so I had no chance doing it.

Pull ups and Lat Pulldowns - Total 100reps

Felt like serious shit and time was tight so had to go home. I am thinking of repeating week 8 next week.

Week 8 - Day 1 (ME UPPER)

Maybe 4 hours sleep wasn't a very good idea, but I managed to get up at 5:30 feeling so fresh and thought I was gonna own it today...

Scoop of Jack3D, this shit is not working anymore so I am gonna stop taking it.
10g of BCAAs as usual.

1. Bench Press - worked up to 185lbs only, last week was 190lbs.
I failed at 190lbs without a spotter but I didn't get hurt.185lbs was actually a bit slow but I thought I could get 190lbs but NO.

2. Dropped to 60% and did 20reps, last time was 16reps.

3. Superset - Shoulders
a) Front Raise - 3X25
b) Lateral Raise - 3X25
c) Rear Delt Fly - 3X25
This superset was the most intense shit I had ever done and I was only using 2 6kg DBs. I had to rest in between sets and felt so wasted after the first superset and at the last superset, I nearly puked.

4. Tricep Pushdowns - 4X20 My energy level was close to zero but managed to finish it using a moderate weight.

5. Overhead Band Extension - No bands this morning so I switched to overhead DB extension and did 15 reps with a 17.5kg DB.

So damn tired after this morning training.......

Week 7 - Day 3 (Good Upper, Weak Lower)

Up at 5:45am, scoop of Jack3D and 10g BCAAs as usual.

Body obviously wasn't 100% (not even close to 70%) and seriously wanted to just go back to my bed but I didn't.

Arrived at gym at 6:20am, did a bit of rotator cuff warm up exercises, band pulls, single arm snatch, tons of foam rolling as well.

1. Barbell overhead press - Strict and Push 1RM.
Started with an empty bar and each set I added only 5lbs. Strict press worked up to 110lbs which was 10lbs more than last time doing it. For push press, I worked up to 135lbs (Bar speed got slow so I stopped there). If I really had to push it, I guess I could do another 10lbs but aim was to activate my muscles and not to overly fatigue it. This is the right thing to do.

Shoulders felt a lot stronger than before, I know it is still not considered as "strong" but I am slowly improving. This is all that matters.

2. Farmers Walks - Didn't use the heaviest DBs but used heavy enough. Grip strength needs some serious work.

3. Box Jump - Couldn't jump high this morning. 46" felt hard, barely got 48", miles away from 50". This usually happens when I have ME leg days on Wednesday. Glutes and hams usually need 4 days to 100% recover. But it should be fine as long as I pushed as hard as possible.

Note:
I feel tired all day long. 6 hours sleep obviously isn't enough for me but I have no choice so i can just hope my body will adjust itself. NEED to get some good rest during weekend

PWO - Creatine + Simple Carbs (Dextrose 75G) + Whey Protein (50g)

Week 7 - Day 2 Lower Body Day

Lower Body

Up at 5:25am, scoop of Jack3D and 10g BCAA

Training started at 6:00am

Static hip flexors stretch, some ankle jumps, jumping jacks, really short sprints.

1. Seated Box Jump - 6X2
First time doing seated, didn't use crazy height, jumped up to 44", doing everything step by step.

2. Explosive Box Squat - 270lbs to 280lbs 6X2
I was trying to lift as fast as I could, thinking of jumping movement for all lifts. Last rep was slow so had to stop.

3. Chest Supported Row -
I suck at this exercise, couldn't feel it, did 2 sets and decided to move on since time was tight.

4. Rear Delt Fly - 3X15 (10kg each side) as fast as possible

5. Single Leg Squat - 4X6
Used 17.5kg each side for the first 3 sets, last set I used 22kg each side. as fast as possible again.

6. Empty Bar Bicep Curl - 3X20 getting easy now.

Week 7 - Day 1 (Max Effort Upper Body)

Sleeping quality was so bad that I had like only 2 hours of sleep before training.
Woke up at 6am and took 2 scoops of Jack3D and like tons of BCAA pills.

Training started at 6:30am.

Rotator Cuff warm up, Band pulls, BW squats, Jumping Jacks

1. Bench Press - Ramp up from an empty bar, did like 10+ sets and worked up to 190lbs X 1 (Bar Speed wasn't fast enough, so I stopped there.)

2. Overhead Tri Extension - 17.5kg - 22.5kg 4X20

3. Rope Tri Pushdowns - 4 X 20 (heavy enough)

4. Band Pushdowns - Total 80 reps.

Gonna have another session at 9pm tonight.

Week 6 - Day 3

Training was just bad. Need to take some serious rest this weekend and eat right and get ready for next week!

1. Box Squat - 6X1 (270lbs)
270 felt like feather on Wednesday but this morning it felt heavy enough. I didn't add any more weigh because I didn't want to fatigue myself too much.

2. Leg Press - 4X20
Obviously I didn't use heavy weight, only used 6 plates all together, lifting speed was decent.

Week 6 - Day 2 Rythm Squats (50) Day

Training started at 10:30am, 2 scoops of Jack3D + 50g of Whey Protein


Warm up - 15mins


Workout


1. Rhythm 50reps Quarter Squats - I should have used 90-100% to do it, but since it was my first 50reps Squats, I used only 270lbs. The calf raise part was hard and didn't get full ROM. 270lbs wasn't THAT heavy but last few reps was very intense and couldn't breathe, next time would definitely use more weight and try to go a bit lower tho. 


2. Barbell Bent Over Row - 20, 15, 12, 10 reps. Since left upper back is injured, I didn't use very heavy weight.


3. Pullups - 3X Failure 


4. Lat Pulldown (wide) - 80 total


5. Back leg elevated split squat - 3 x 12 weighted (12kg each side)


6. Ham Curl - Only did 2 sets of 20 reps, CRAMP.


7. Empty Barbell Curl - 6X10


I threw in 3 sets of low box squat (2 reps) with 270lbs after Barbell Bent Over Row, speed was fast and the barbell left my shoulder each rep. I felt SO EXPLOSIVE!


Cool Down -


PNF Stretch on Hamstrings
Static Stretch whole body
Foam Roll - Legs 


PWO - Protein Shake + Tuna Steak + Asparagus + Mango. (Around 80g Protein + 40g Carbs + 15g Fat), I also finished an energy drink during workout (30g sugar I guess).

WEEK 6 - MAX EFFORT UPPER

Max Effort Upper


Up at 6am and took a scoop of Jack3D + 10g BCAA


Training started at 6:30am


1. Strict Press - Worked up to 45kg X 1 only (Bar speed was slow)


2. Bench Press - 
Warmup sets + 6 X 2 Work sets (180lbs)
Last 2 sets - Bar speed slowed down so only did 1 rep each set.

3. Lateral and Front Raise superset - 3 x 20 each (10kg + 8kg), 2kg more than last week.

4. Overhead Triceps Ext with DB -  4 x 20 (15kg, 17.5kg, 17.5kg, 20kg could have used heavier)

5. Rolling Tricep Extensions - 3 x 8 (Time was running out so did only 3 sets)

6. Band Tri Pushdowns - 100 total reps


Getting ready to do 50 Rythm Squats on Wednesday.

Week 5 - Day 3

Quick Update!

1. DB Clean 3X1min

2 Box Jump - 50" PR

4. Farmer Walk. 

Week 5 - Day 2

Max Effort Legs!

Quick Update

Up at 5:30am, scoop of Jack3D + 10g BCAA

Warmup

1. Kneeling Jumps with 15kg plate

2. Reverse Band Deadllift - Worked up to 325lbs. Last week was 315lbs

3. Barbell Bent Over Row - 4X20

4. Lat Pulldown - 4X20

5. Single Leg Squat + Pistol Squats - 4X25 Each leg

Week 5 - Day 1 (High Reps Day)

Upper Body Day with high reps and sets


Up at 5:45am, scoop of Jack3D + 10g BCAA

Warmup - Rotator cuff exercises

1. Close Grip Bench - Workuped to 180lbs X 1

2. Dropped to 60% and did 16reps

3. Shoulder Superset
a) Lateral Raise 3X20 (8kg)
b) Front Raise 3X20 (6kg)

4. Triceps Rope Pulldown - 4X20 (12.5-15kg)

5. DB Overhead Extension - 4X20 (12kg)

6. Band Pulldown as many as possible.

Week 4 - Day 3

Speed Day

Up at 5:30am, scoop of Jack3D and 10g BCAA
This morning I felt tired and weak.

Warm up - Band Pulls, Rotator Cuff Exercises,

1. Plyo Pushup - 10X3 (Tried to push as fast as possible with around 1min rest)

2. Box Jump - 9X2 (40"-48")
Weak jumps today, failed at least 6 48" jumps. Last week 48" felt good and i jumped with confidence. This morning I could barely make 48".


3. Explosive Pullups - 5X3

4. Didn't do tempo run this morning because I ran out of time again but I did two sets of backward sled work with 135lbs around the whole gym. I used a exercise mat and 3 plates to do it.

PWO- Creatine+simple carbs, Whey protein + bananas
Snacks - Almonds
Lunch - 8oz Chicken, loads of broccoli, almonds
5pm - 8oz Steak, veggie, 2 bananas, 1 big sweet potato, coffee

Note -
a) Legs are feeling tired and tight, especially my hamstrings.
b) Some minor knee pain (left knee)
c) Slightly sprained right ankle (2months already), still haven't 100% recovered.

Next week will be high reps week. Let's see what will happen.

Week 4 - Day 2

Quick Update

Up at 5:30am, scoop of Jack3D

Workout started at 6:15am

Warmup

1. Kneeling Jumps - 9X2

2. Reverse band Deadlift - Worked up to 315lbsX1

3. 100rep of Back Raise

Week 4 - Day 1

Up at 5:40am and took 2 scoops of Jack3D.

Workout started at 6:10am

Warm up as usual.

Workout:

1. Reverse Band Bench Press - Worked up to 250X1

2. Close Grip Incline Bench 3X3 with 135, still light but lifted fast.

3a. Band Pulls 2X25
3b. BW Inverted Rows 2Xfailure (12reps only)

4a. Light Shoulder Press 3X5 (44lbs each side)
4b. Bicep Curl 3X8 (light)

Week 3 - Day 3

Upper and Plyo

Alarm was dead in the morning so I had to train at night.

Workout started at 8:20p.m.

Plyo Pushups - 9X2 fast

Chin Up - 3 sets to failure, I only did 12, 8, 6
Asisted Chin Up - 1 set

Dips - 100 total
1 - 20reps
2 - 12
3 - 10
4 - 10
5 - 8
7 - 8
8 - 6
9 - 8
10 - 6
11 - 6
12 - 6

Hammer Curl and weighted situp 5 sets

I tried to take minimal carbs through the day until after workout. Workout felt kinda weak actually and had to buy an energy drink. The BW dropped to 163lbs this morning.

Week 3 - Day 2

Max Effort Leg

Up at 5:30am coz I know this workout is going to be long, scoop of Jack3D as usual.

Workout started at 6:15

Hip Flexor Static Stretch 2 X 30seconds

Box Jump 8X2 (40" to 48" PR)

Box Squat - worked up to 315X1, drop to 85% and did 1X2 and 1X3 as fast as possible

Front Squat - first time doing this, worked up to 135X10 and did another 135X20 (Legs were wasted)

Walking Lunges 2X50 (Total Steps) (After this, I could barely walk....)

Diet:

After Workout - Creatine + 2 Scoops whey + Oats + Peanut Butter + Banana
Meal 2 - Cottage cheese with Smoke Salmon with 2 pieces of bread

Week 3 - Day 1

Max Effort Upper Body


Up at 6:00am, 1 Scoop of Jack3D


Started at 6:30am


Warm Up


Workout:


1. Close Grip Incline Bench
- Worked up to 1RM at ONLY 150lbs, def. need to get stronger
- Dropped to 85% and did 2X3


2. Barbell tri extensions 3 x 20 45lbs, could have used heavier.


3. Pushups til failur 3 sets neutral grip holding dbs
1st - 34
2nd - 15
3rd 8 lol


4a. Lateral Raise - 3X20
4b. Rear Delt Fly - 3X20


5. Biceps curls with DBS 3 x 25 (This was pretty crazy for me)

Week 2 - Day 3

Up at 5:50am, scoop of Jack3D

Workout started at 6:30am

Warm up,

Workout

Kneeling Jump 8X2
Plyo Pushups 8X2

a. Rest Pause Row 135lbs 3X10 (Pulled my left upper back)
b. Rear Delt Fly 22lbs each side 3X10

a. Hammer Curl 5X8
b. Tricep Pull down 5X8

Skipped Tempo run due to left upper back injury. Back is feeling really tight now and I guess doctor time again. damn.

Diet:

After workout: creatine + 2 scoops gainers + banana + oat
Gonna eat my chicken pasta in an hours time.

Update later.

NO F**KING FOOD

Because there was no food and I had to work late, I could only have a  Seafood Flavor Cup Noodle.

AWESOME!

Week 2 - Day 2

Max Effort Legs 

Quick Update

Up at 6, took one and a half scoop Jack3D.

Work out started at 6:30. 

Body Weight - 164lbs

Warm up

Box Jump - 40" - 46" 7X3

Box Squat - BROKE PR AND HIT 325lbsX1!!

Split Leg Squat - 3X8 only.... 

Kettlebell Swing + Weighted Situps - 3X15, 3X20.

Took creatine + 2 scoops gainer + Oats + Peanut Butter + Almonds after work out.

Almonds between
Lunch - Pork fried rice with tomatoes and pineapples

Note -  have stuck at 315lbs for forever, finally broke this PR today!

Week 2 - Day 1

Max Effort Upper Body

Up at 6:00am, took 1 1/2 scoops of Jack3D
Workout started at 6:30am

Warm Up
1. PushUps
2. Medicine Ball Throw Down
3. Overhead Press
4. Single Arm Snatch
(Auto Regulation)

Workout
1. Floor Press
 - Work up to max 1RM starting with empty bar, broke PR 190lbs but not as fast.

2a. Incline Bench Press 38.5lbs each side X 20
2b. Band Pull Aparts X 50
Second Set, 38.5lbs X 19.5 Band Pull Aparts X 50

3. 50 Total Pullups

4a. DB Lateral Raise 22lbs each side 3X12
4b. DB Seated Clean 17lbs each side 3X12

Diet:
After workout - Creatine + 2 Scoops Gainer (want to puke now)

DAY THREE

Plyo and Upper Body.

Quick Update:

Kneeling Jump 6X2
Plyo Pushups 6X2
A. Rest Pause Row 120lbs 3X15
B. Rear Delt Fly 3X20

A. Hammer Curl 5X8
B. Rolling Tricep Extension 5X8

Tempo Run - 20 Yard 6 Runs only.

Diet:

After workout - Creatine, 3 scoops gainer with oats. 1000 calories I guess
Meal 1 - Beef with pasta from a local chain restaurant
Tons of NUTS/Almonds all day long coz I didn't have enough time to cook this morning.
Meal 2 - Chicken breast with pasta

I enjoy cooking my own food now. Not only the food is "good food", it actually tastes pretty nice. Well, at least my wife said it tasted good.

Ingredients:

400g Chicken Breast

250g Whole wheat pasta

Mixed Veggie

garlic, a lot of olive oil, salt and pepper 

1. Fried chicken breast with olive oil, started with "big" fire (to keep the juice inside), when the chicken turned golden brown, slowed down the fire and let it cook for around 5-6mins

2. Boil pasta for 10mins and mixed veggie for 2-3mins

3. Put olive oil and garlic into the pan, and then put pasta and mixed veg in it. Finally just put the chicken in it and mix all together.

Tasted awesome!

Meal 3 - I guess I will have another 2 scoops of gainer before bed.

Notes for today-

 - Legs are still feeling sore but not tired at all.

 - Slightly injured my left shoulder this morning, went to doctor and should heal before next workout

 - Sleeping around 6 hours a day, not sure if it is enough for recovery. Can anyone give me advice on sleeping

??

That's it for today.

No Training for Today

Up at 8:00am and took half scoop of whey and went to work. Lower body is very sore especially the glutes, but ham and quads are ok. I just can't sit down properly, haven't had this sore feeling for ages. I guess my previous training wasn't intense enough. But Nic also mentioned - "Soreness is a sign of either poor program or poor recovery habits" so I may need some adjustments. 


I am not sure if I can perform kneeling jumps tomorrow morning since the soreness is pretty crazy this time but gonna give it a try anyways. I will try to record some training vids from now on to make my blog more "interesting". 

Here are some pictures of what I have had so far today.

Had chicken breast and a sweet potato during work for breakfast.

Went out for lunch at around 12:00pm, and had baked pork chop fried rice with tomatoes and pineapples and also a cup of coffee.

Bought a can of almonds from a local supermarket.

DAY TWO

Lower body day


Woke up at 6:00am and took a scoop of Jack3D. The product is STRONG!


Warm Up:


Did nothing really, just jump around and some really short sprints.


1. Box Jump - 6X3 (I guess 40"-45")


2. Box Squat
-Started with empty bar and worked up to 270lbs X 2 only by adding 2 10kg plates each time. 
-Wanted to add another 20lbs but the second rep of 270lbs was not fast enough.
- Drop to 250lbs and did 6X2 as fast as possible. (2 mins rest)


3. Split Squats
-33lbs each hand 3X10
-Quads burnt like hell, had to really take rest between sets.


4. Kettlebell Swing + Sit Ups
- 12kg for Swing, 10kg for Sit Ups
- 3X12


Total workout time - 90mins


Diet


After workout - Creatine, Whey Protein, Steak, Sweet Potato, Water
Meal 1 - Sea Bass, some veggies
Meal 2 - Nuts, Sweet Potato AGAIN......, Chicken Breast
Meal 3 - Gonna go buy a whole chicken for tonight. 
Meal 4 - Half Chicken + Sweet Potato + 1/2 Avocado
Meal 5 - Protein Shake


Music is an important element if you want to focus.


Notes for today workout
- Jack3D is working well
- Seriously need a spotter when lifting 90%+
- Did box squats as fast as I could, really aiming to increase the speed of the lift. Form is 100% now (I think). lol
- Upper back is really sore, more pain on left side
- Need to bring a measuring tape next time to measure the height of box jump
- Learned how to really focus and remind myself important things before box jump
- Diet still needs some correction. I want to get lean while adding more explosive strength.

Day One

Woke up at 6:00am, took a scoop of superpump 250 and went straight to the gym.

Warm Up:

Push ups 2X10
Plyo Push ups + Med Ball throws 2X6
Shoulder Press 2X10
One Arm Snatch - 3X4 (max 66lbs)

1. Floor Press
3X Empty Bar
Slowly worked up to 1 X 180lbs by adding 5-10lbs each time
Lowered to 85% and did 3X3

2. Incline Bench + Band Pull Aparts
1st Set: 33lbs each side 33reps + 30reps Bands
2nd Set: 38.5lbs each side 19reps + 30reps Bands

3. 50 Total Pullups


4. Lateral Raise + DB Clean
Thought DB Clean was easy, but I really had to lower to weight to 5kg each side to complete 3 sets.

Diet


After workout - Creatine + 1 scoop whey + Chicken breast with pasta + olive oil + mixed veggie.
Meal 2 - 6oz steak with 1 sweet potato
Meal 3 - 1 piece of bread with peanut butter + 1/2 avocado
Meal 4 - Protein shake + flaxseed + banana
Meal 5 - 3 slices of salmon + mushrooms + spanish + 4 whole eggs
Meal 6 - soon

I am starting to like working out in the morning.

New Program starting TONIGHT!

Gonna start a new program desgined by Nic Peterson, Relentless Gym.

Aimming to increase my vertical from 36" to a massive 45"+.