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.