Welcome to the Abyss

December 22, 23 -off December 24, 2007
Back Width, Triceps, Biceps,

“Icarian” wide grip assisted pull up machine (counter balanced weight, less = better)
10×160
12×160
7×140
6×120
5×100
3×80
2/2(1/2reps)x60

“Icarian” narrow grip assisted pull up machine
3fail@3×60
6fail@6×80
6fail@6×80
6fail@6×110

wide grip cable Pulldowns
20×120
10×160
6×200

DB Rows
6×130 (heaviest DB’s in THIS gym)
8×130
8×130

“Icarian” bicep Preacher machine
21×40
15×50
6×80
3×120
2×150(stack)

Rope Pushdowns
40×25
25×35
15×40
10×50
6×60
6×70
6×80

21 minutes Stationary bike @ ClubCh(F)it

Back Width-17 sets, Triceps-7, Biceps-5

Shopping previous to this workout. I had done lots of cardio by this point.

December 21, 2007
last workout at Panthers for the year.

After moving stuff in my place, I woke up to a sprained left wrist. I trained light and around it.
Chest, Side and Front Delts,

incline Smith Bench press
21×65
20×95
10×145
5 min warmup/strectching
6×165

incline DB Flyes
6×25

incline DB Flyes/incline Smitgh Bench Press (compound set)
10×40/6×145

incline DB Flyes/incline DB Press
6×40/6×40
12×40/3fail@3×40

bent over cable Flyes
30×36
10×60
6×72

from front DB Raise/behind the back DB Raise
10×15/10×15
10×20/10×20
6×25/6×25
6×30/6×30
6×40/4×40
2×50/1×50

front DB Raise
20×20
10×40
12×25

Arnold’s
8×30
8×30
12×30

Chest- 11 sets, Side delts- 9, Front-3

We are sitting at day 6 (part 2) of my schedule.
Which I will be changing once again.

December 20, 2007

Quads, Hams, Calves

Leg Press
30×270
20×450
20×630
20×810
6×990
3 full ROMx1,260
1 full/5 (1/2 reps)x1,540-the old ache in my left knee returned, drop the weight and test it
1×1,080 stopped due to knee (a precaution, pain was not serious)
20×540

leg press Calf Raise
15×540-stopped, went and did ham curls, but mad my way back

20×360
20×360
20×360
20×360
25×360
21×360
20×450 (becasue I could)

“Paramount” leg press Hacks- weird machine that looks like a leg press but behaves like a cheap hack squat
20×160-all sets bottomed out
20×208
4×304

“Hammer” lying Ham Curl
20×50
8×100
8×100
3×120
4×120
4×120
4×120

20 minutes on the Stationary bike @ the gym. (time rushed)

Quads-12 sets, Hams-7, Calves-7

Meal #1 1 tbsp Udo’s, 2 scoops of whey/skim milk, coffee/milk, 200mg caffeine, aspirin

workout

Meal #2 2 scoops of whey/skim milk, 1 tbsp Udo’s, multi, 150 mg zinc

Meal #3 Homemade chicken strips/rice/veggies/ketchup

Meal #4 2 pieces ww bread/1 can of tuna/mustard, 1 scoop of whey/water

Meal #5 2 scoops of whey/skim milk, 1 tbsp peanut butter, forgot the supps and fell asleep REAL early!

Diet was better.
Workout kinda sucked!
I haven’t had workouts like this for a looong time. My bones felt like they were grating on one another during the leg press, and it only continued. I had no mental ‘zing” in this one, which is highly unusual for me.
To make the workout salavageable, I drooped the weights and upped the reps, just like I did years before when it got to be like this.
My knee was unable to follow through with the bike yesterday.
I highly suspect I’m still paying for those deadlifts a few days back. My lower back is sore and my CNS seemed shot.
Feeling better today though.

I’m used to “winging” everything. For training, this has worked very well.
I have been informed by my guide to write a day to day prep for the contest, moving backwards from the comp date(s).
I hate details and plans!
This includes all meals, supps, and workouts. I’ve procrastinated so far, but the g/f and I need to have a long sit down/writing session tonight.
Meals, no problem, I need it.
But I feel like pre-planing my weight sessions is sacrilege!! We did discussed leaving room for my “instinctive training” ways, but this is going to be very difficult for me to choke down.
But I will do it.

Triceps, Biceps, Forearms
-its gun day. But that doesn’t mix with the Season. We will continue at a more approprate time.

cable Pressdown
**100×48**
20×84
15×84

cable “Rolldown”
21×60
21×72
21×84
21×96 -these were not the more intence “21’s”, I just got tired of always counting to 20
15×106
12×120

overhead cable Tri Extensions
20×120
6×144 (focus on the bottom 1/2 of the movement for the stretch)

seated overhead DB Extensions
20×10
20×20

incline EZ bar Skulls (BigBT has officially beat me))
15×75
5fail@5×125 -when you fail on these, it is as dangerous or more then failing to re-rack the weight on a flat bench press.

1 arm seated cable Concentration Curl
12×24
10×24

2 arm
6×60

1 arm DB Curl
12×30
*1×70*(PR!)
**1×75**(PRx2!!)
***1×80***(PRx3!!!) -I had no idea where this came from today! Last set was “loose”, but still good

“Magnum” Preacher machine
6(slow)x90
4(slow)x110

standing, DB’s by side Wrist Curl
12×80
8×85
5×100 -the pain from the bones in my palms prevent me from going further

no cardio
no abs
(see “excuses” below)

Triceps-15 sets, Biceps-9, Forearms-3

They started work in my building, but not my apartment, not until after Christmas. Their work is LOUD, I work at night and SLEEP DURING the DAY. I did not sleep at all until after 3:30 PM!
I trained at noon with NO SLEEP (except for my 15 min. cat nap before work)since my last workout.
I took my GABA (it works when there are no hammers outside my door), but was able to train under the influence, and its supposed to help you sleep!-I was VERY relaxed throught the whole workout though!

There is also a new construction crew, one that shows respect for people and their places. My stress level dropped enormously after meeting them.

I don’t know how I made it to the gym, nonetheless get 3 PR’s, while dieting…
The human body is an absolutely amazing and wonderous vessell!

Okay, straight up, I’ve worked my a$$ off to lose excess belly fat for Dec.31. it has worked, but I have some lee way here, very little though. And its Christmas time.
At home, it has been tough to prepare anything due to the damage there, that will change tomorrow.
At work, I’m surrounded by chocolate goodies all night. Tonight I succombed.

Its not optimal, but I’m seeing results I need with no negative side effects. I swear it will get better!

Meal #1 4 whole eggs/7 whites/ 1pc ww bread/ 1 scoop of whey/water

Meal #2 2 scoops of whey/skim milk, 1 Tbsp Udo’s, 1,000mg GABA (500 less then normal), 50 mg vit C, 150 mg Zinc, multi

failed sleep

Meal #3 pre-workout tortilla/peanut butter, 1 pc. ww bread/peanut butter, coffee/milk/1 scoop of whey, 200 mg caffeine, aspirin

Meal #4 post workout 2 scoops of whey/skim milk, multi, 100 mg Zinc, 50 mg vit C, 1 Tbsp Udo’s

5 hrs sleep

Meal #5 2 scoops of whey/skim milk

work

Meal #6 2 tuna/spinach/celery/fat free Ranch ww sandwiches, 12 chocolate wafer thingies (a few months back, I would have been good for the whole layer, x8 of what I ate tonight)
-normally I would punish myself with cardio. Not tonight, I’m letting it ride out and seeing how bad I look after.

Back Thickness, Traps, Rear Delts

Deads
20×45
20×95
15×145
6×325
2×415
0×465 (failed!)
0×465 (failed!)
1×415
7×325

BB Rows
20×145
10×245
4×295
2×345
20×195

seated narrow cable Row
20×180
4fail@4×312(stack)

braced frt BB Shrug/braced behind the back BB Shrug (compound set)
20×135/20×135
20×225/20×225
6×405/6×405

“Magnum” Rear Delt machine
50×70
22×90
20×110

20 minutes Stationary bike @ the gym

Back Thickness-14 sets, Traps-3 (compound), Rear Delts- 3

Nutrition
Meal #1 16 egg whites/2 yolks, 3 flour tortillas, milk

Meal #2 2 scoops of whey/skim milk, tbsp Udo’s, multi, 150 mg zinc, 100 mg vit C, 1, 500 mg GABA

sleep

Meal #3 pre-workout 2 scoops of whey/skim milk, coffee/milk, 200 mg caffeine, aspirin,

Meal #4 post workout whey/skim milk, 2 Tbsp Udo’s,

nap

Meal #5 2 pieces of ww bread/peanut butter (to make up for the carbs lost
in #4)

work

Meal #5 6 whole eggs, veggie soup/crackers, 2 scoops of whey

I had a horrible day due to the flood repairs/insanity/red tape. Its Christmas time and I’m not going to spread my misery. ’nuff said.

Training was great, the diet still sucked. I’m under a great deal of stress (the prep is the least of them) and the last thing I want to do is eat.

-I was too tired and sore to workout this afternoon, so I took the time off from the gym.
When I went to work, I was full of energy and decided to workout on the “York” home multi station gym they have there. I also stock a few lbs. in DB’s here, hidden in a locker so the kids don’t throw the weights at one another.

Chest, Side and Front Delts

“York” flat Bench Press machine- I pressed from the neck to targer the upper pecs
30×70
20×100
20×120
20×140
15×160
10×180
10×200
6×220
20×130

“York” Pec Dek-felt weird, had to make sure I felt it in my pecs, not SIDE delt!
20×40
20×50
15×40
15×40

“York” seated Shoulder Press-very ltd ROM due to the machine itself
20×50
20×50
20×60
15×60
15×60

“York” pec dek for Side Delts -yep, that’s odd, but I felt the movement and strain there
35×20-oh the burn!!
21×30
20×30
20×40-my shoulders felt like the USAF dropped napalm on them! Cool!

1 arm at a time DB Side Raise (from front, as oppossed to from the side or behind the back)
10 sets
of
10×20

1 arm at a time DB Front Raise
10 sets
of
10×20

31 minutes Recumbant bike @work

Chest-13 sets, Side Delts-19, Front Delts-10
I enjoyed my little workout very much!! My first time working on that machine at work, and I was impressed.
Can’t argue with the pump.

Nutrition
Meal #1 a few pieces of turkey/2 pieces of ww bread/10 egg whites/3 yolks/mustard/pepper

Meal #2 skim milk/2 scoops of whey, 150mg zinc, multi, 1,500mg GABA, 1 Tbsp Udo’s

bed

Meal #3 tbsp peanut butter (middle of sleep)

Meal #4 2 pieces ww bread/peanut butter, 2 scoops of whey/water, 1 tbsp Udo’s

work

Meal #5 coffee/milk

workout,

and rest the day from here

Again, I didn’t feel like eating today, except in the middle of my sleep, so I grabbed some peanut butter for the fat and low carbs.
Diet wise, today wasn’t good. Not because I ate too much, but I didn’t eat enough.
Although, I was not hungry once.

Back Width, Abs

1 arm supinated Cable Pulldown
20×60
12×72
6×84
3×108

1 arm DB Rows on bench
10×100
8×140
6×140
*15×110*

kneeling narrow grip cable Pulldown
25×120
20×180
20×204(stack)

Leg Raise/Hip Lift
-all 6 sets done to failure.

30 minutes Stationary bike @ home

Lat Width-12 sets, Abs-6

Meal #1 Turkey/spinach/no fat dressing, 1 Tbsp Udo’s

bed

Meal #2 pre workout- 2 scoops of whey/skim milk

Meal #3 post workout- ground beef/tomatoe sauce/veggies/ww pasta

nap

work

Meal #4 2 scoops of whey/skim milk, 1 tblsp Udo’s,
Short and sweet workout.
I missed a whole meal, wasn’t hungry.
Things are starting to progress very nicely for this formally fat bastard!

Back Width, Abs

1 arm supinated Cable Pulldown
20×60
12×72
6×84
3×108

1 arm DB Rows on bench
10×100
8×140
6×140
*15×110*

kneeling narrow grip cable Pulldown
25×120
20×180
20×204(stack)

Leg Raise/Hip Lift
-all 6 sets done to failure.

30 minutes Stationary bike @ home

Lat Width-12 sets, Abs-6

Meal #1 Turkey/spinach/no fat dressing, 1 Tbsp Udo’s

bed

Meal #2 pre workout- 2 scoops of whey/skim milk

Meal #3 post workout- ground beef/tomatoe sauce/veggies/ww pasta

nap

work

Meal #4 2 scoops of whey/skim milk, 1 tblsp Udo’s,
Short and sweet workout.
I missed a whole meal, wasn’t hungry.
Things are starting to progress very nicely for this formally fat bastard!