Bodybuilding.com - alm21’s BodyBlog

Scivation Power-Hypertrophy Training Week 7

Friday, December 19th, 2008

Thursday 12-18 Chest & Back
Gym Time: 1hr 40min

Lat Pull Down:
240lb x 6
225lb x 8
210lb x 10

Incline DB Bench Press:
105lb x 8
105lb x 8
90lb x 10

DB Bent Over Rows:
105lb x 8
105lb x 8
90lb x 10

Flat DB Bench Press:
95lb x 10
100lb x 10
105lb x 6

Seated CG Low Cable Row:
240lb x 8
255lb x 6
210lb x 10

Straight Arm Lat Pull Down:
200lb x 10
200lb x 10
200lb x 10

Dual Cable Cross Fly: Decline ROM
45 x 10
47.5 x 8
50 x 8
35 x 15

Dual Cable Cross Fly: Incline ROM
22.5 x 10
25 x 8
30 x 7

PWO Cardio:
20min Treadmill Incline=5 Pace=4.1 avg HBPM 120-130 - walking

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

Comments (0)

No Comments.

Leave Comment

Posted in Training

Scivation Power-Hypertrophy Training Week 7

Thursday, December 18th, 2008

Wednesday 12-17 Abs & Cardio
Gym Time: 1hr 15min

Decline Bench Rev Crunch with Hip Thrust: 15,15,15,15

Decline Bench Weighted Situps:
25lb x 15
25lb x 15
25lb x 15
25lb x 15

Dual CableX Wood Chop High to Low:
30lb x 15
35lb x 15
40lb x 15
45lb x 15

PWO Cardio:
45min Treadmill Incline=5 Pace=4 avg HBPM 120-130 - walking

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

Comments (0)

No Comments.

Leave Comment

Posted in Training

Scivation Power-Hypertrophy Training Week 7

Wednesday, December 17th, 2008

Monday 12-16 Upper Body
Gym Time: 1hr

Weather conditions were bad so I jammed in and out skipping cardio.

BB Bench Press:
225lb x 8
285lb x 3,1
275lb x 4,1
255lb x 6
235lb x 8

Weighted WG Pull Ups:
BW+35lb x 4,2
BW+25lb x 5,2
BW+10lb x 6
BW x 8

Seated High Cable Row:
240lb x 6
255lb x 6
270lb x 6

CG Bench Press:
185lb x 6
185lb x 6
185lb x 6

BB Curl:
125lb x 4
125lb x 4
115lb x 6
95lb x 10

DB X-Body Hammer Curl: Threw this in for an extra pump.
30lb x 10
30lb x 10

Tuesday 12-16 Lower Body
Gym Time: 1hr

BB Squats:
225lb x 8
315lb x 6
315lb x 6
315lb x 8

SLDL:
245lb x 6
255lb x 6
265lb x 6

DB Lunges: (two 60lb db’s, 20 lunges - 10 per leg)
120lb x 10
120lb x 10
120lb x 10

Seated Calve Raises:
170lb x 8
180lb x 8
180lb x 8
135lb x 12
90lb x 20

PWO Cardio:
20min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

__________________
Luck has nothing to do with it. It’s all about discipline, dedication and intensity. Hit it hard!

Comments (0)

No Comments.

Leave Comment

Posted in Training

Scivation Power-Hypertrophy Training Week 5

Wednesday, December 3rd, 2008

Back to attempting to keep my log updated after a long vacation in November. I was in Disney World for 10 days and actually lost some weight. I did tweak my lower back working out the second day I was there so I spent the whole time there with a fair amount of back pain. However, I’m about 80-90% now so I am getting back to a more regular routine.

I’ll work on posting my diet on the upcoming posts.

Monday 12-1 Upper Body
Gym Time: 1hr 10min
I didn’t get enough rest on Sunday for a good recovery and it impacted me on Monday. My lifts were a bit lighter or the reps were a bit fewer than normal but the intensity was still high.

Flat BB Bench Press:
285lb x 4,1 Rest Pause
275lb x 4, 1 Rest Pause
245lb x 6

Weighted WG Pull Ups:
BW+45lb x 3
BW+35lb x 4
BW+25lb x 4,1 Rest Pause
BW x 8

Incline BB Bench Press:
215lb x 6
215lb x 6
205lb x 6

High Cable Row:
210lb x 8
240lb x 6
240lb x 6
225lb x 6

BB Curl:
115lb x 6
115lb x 6
115lb x 4

EZ Bar Cable Press (Tri’s):
200lb x 8
200lb x 8
200lb x 8

PWO Cardio:
20min Cybex Arc Trainer, Incline=10 Resistance=100, Avg HBPM 120-150

Tuesday 12-2 Lower Body
Gym Time: 1hr
Feeling pretty tired but got it done. This was the first time since I did squats and lunges since I hurt my back on vacation. My calves are really sore today!

Seated Calve Raises:
170lb x 8
170lb x 6
170lb x 6
135lb x 13f

BB Squat:
225lb x 8
315lb x 6
315lb x 6
315lb x 6

BB Lunges:
135lb x 10
135lb x 10
135lb x 10

PWO Cardio:
30min Treadmill Incline=4 Pace=4 avg HBPM 120-130 - walking

Wednesday 12-3
Gym Time: zip
Today was supposed to be cardio and abs but the day got hectic and I didn’t get in. Probably for the best since my body is telling me it could use a solid recovery day.

Supps:
fish oil: 2kmg 2-3x daily
Animal Pak Multis
Scivation Chocolate Whey
Optinum Nutrition Chocolate Casein
PrimaForce Beta Alanine: 1 serving preworkout, 1 serving postworkout
Preworkout: 1 scoop NOxplode with 5g creatine mono added and 1 scoop of orange Xtend, 2 scoop Beta Alanine (only on lifting days)
Workout: 4 scoops Xtend with 5g BCAA and 5g Glutamine added
During the Day: 1 scoop ON Vassive EEA with 2 scoop Grape Xtend, 5g of ON BCAA 5000, 5g of ON Glutamine - sip throughout day.

Comments (0)

No Comments.

Leave Comment

Posted in Training

alm21’s BodyBlog

Archive for December, 2008

Scivation Power-Hypertrophy Training Week 7

Scivation Power-Hypertrophy Training Week 7

Scivation Power-Hypertrophy Training Week 7

Scivation Power-Hypertrophy Training Week 5