Haggisman14’s BodyBlog

Legs

Preworkout: 4 Core Zap, 1 PSLIN 7:00
Workout 8:30-10:30

Leg Extension x 5
Individual Standing Leg Curl x 5
Squat x 4
Hack Squat x 4
Leg Press x 4
Seated Leg Curl x 5 - Last Set Drop Set
Leg Extension Triple Drop Set

~30 Sets

Legs are fried…had a really good workout.  This Zap Seems to be pretty good for a preworkout supplement.  It really seems to hone your focus.

Tomorrow will definitely be a rest day, next up, Shoulders/Triceps.

2:30-4pm

Incline DB Press x 5
Incline DB Flys x 4
Ab Scissor/leg lifts 25/25/20/20
Hammer DB Curls x 4
Cable X-overs x 4
Flat DB Press x 4
Hanging Side 2 Side Leg lifts x 3
Pec Dec Flys x 3
Seated Incline Alt. DB Curl x 3
Cable EZ Curl Curls x 3
Pec Dec Burn out set x 30

Trained 9:15-11pm.

Came home at 8 o’clock, Popped 4 ZAP, 1 PSLIN

Dinner @ 8:15, ~90 carbs

Workout:  Back /Abs

Bar-end pulldowns x 4
DB Shrugs x 4
V-Bar Lat Row x 4
High Hammer Machine Row x 4
Machine Chain Pulls x 4
Decline Bench Situps x 4
DB Rows x 4
Scissor Abs x 4
Hammer Plate Loaded Shrugs x 4
Straight  Bar Low Lat Row x 4
Single arm Low Lat Rox Drop set 20/25

So that’s about 40 sets of exercises. Coming home from work I was tired, and figured this would be a good night to test ZAP not only b/c it was back day, but b/c i was tired going into it. Once again, I was able to keep my focus, and bang through the sets. I left about 30-45 seconds in between my sets, and never felt tired.

And after a long hiatus, I’m back tracking my logs.  I haven’t been writing down my weights for awhile as the past month I’ve been getting back into the swing of things at the gym, and rather focus on having good workouts instead of watching the numbers.  Saturday I trained legs with a buddy of mine, and got a 2.5 hour workout in:

• Leg Xtensions x 5
• Standing Leg Curls x 4
• Leg Press x 5
• Squats x 4
• Seated Leg Curl x 4
• Hack Squats x 4
• Hyper Xtensions x 5
• Leg Xtension Triple Drop Set to failure
• Seated Calf Raises x 4
• Leg Press Calf Xtensions x 4

Awesome workout.  Also started using Core ZAP preworkout, and had tons of energy that didn’t diminish at all.

Backworkout tomorrow!

Weight 207
Time 2-4PM (gym closed on me)

Incline DB Flys: 45×10//50×10/9/8/8
Pullups: 5/5/4/4
Incline DB Press: 55 x 10//60×8/6/7
DB Shrugs (no straps) 85×10/10/10/10
Cable Flys: 25×8/8/8/7
Lat Pulldown: 130×10//140×8/8/6
Pec Dec: 110×10/10/8/9
Hammer Machine Hi-Row: 70×9/10/8
Low Hammer Row: 50×10/10/9
Chain Pulls: 50×6//35×14

Decline Crunch: 15/15/13
Scissor LIfts: 25/20/17

My ab work got cut a bit short as the gym closed and they kicked me out.  Already I can see my weights going up, and am confident this will continue.  I’m really looking forward to leg day tomorrow!!  P-Slin also kicks a lot of a$$!  It’s pretty nutting eating ~100g carbs preworkout, and then ~60 post workout.  I’m getting some crazy pumps, and can really feel the muscles working!

DB Hammer Curls: 30×10//35×10/10/6
Seated Incline Alternating DB 25×9/10/10/10
21s: EZ curl bar+20: 7:7:7 / 7:7:4 / 7:6:1
DB Bi Machine Cable Curl: 25x 6/6/4
Str8 Bar Curls: 45lb bar: 5/7/8
Hammer DB Burn Out: 15×10

V-Bar pushdown: 60×10/10/10/10
1-Arm Xtensions: 15×10//20×9/10/10
Skullcrushers: ez-curl bar: 40×10/10/12
DB Kickbacks: 10×10/9/9

First straight up arm workout in a long time.  Went really well. Before I know it i’ll be back up to the weights i was using, and then beyond!

Marc

Weight 203.5
Time: 10:00-11:45AM

Low Cable Row: 120×10/10/10
Deadlifts: 135×10//185×10//225×10//9/7
DB Rows: 40×10/10/10
Hammer Low Rows: 90×5/4.5/5
Rear Delt Flys (machine) 70×8/8/7
Machine Iso Row: 75×8/8
Straight Bar Low Row (machine) 100×9/10/7//Drop Set: 100×8; 55×8

Lying Leg Curls: 105×8/9/5
Leg Press Calves: 210×12//255/11/8

Had to be out of the gym by 11:45, so i didn’t have enough time to get more hams in.  Next workout that won’t be an issue.  Sooooooooo much fun doing deadlifts again…how i missed them!

Weight: 207
Time 11:15-1:25PM

Shoulder DB Press: 45×10//50×9/9/7/7
Front DB Raises: 15×12/10/12/12
Upright Rows (straight bar) 95×10/10/8/8
Side Lateral DB Raises: 15/10/10/10
Hammer Shoulder Press: 45×10/10/8/7

Incline ChestDB Press: 45×8/7/7/6
DB Pullover: 35×8/6–stopped here as shoulder started hurting…gonna have to start light and work up this muscle…right shoulder has always had issues.
DB Incline Flys: 40×5/3//30×3–shoulder was still hurting from DB pullovers
Pec Dec Flys: 100×8/10/9//70×16

Side 2 Side Oblique Raises: 14/12/8
Decline Crunches: 7/5/3
Scissor lifts: 18/15/12
Rope Crunch: 72×12/12/80×8

I took two days off between my after leg day as my chest was completely fried from Tuesdays workout.  After this initial week back I’m going to just one day off as my body will have adjusted.

I uploaded some posing shots to start tracking my progress…time to put on that mass!

New Split is as follows:

Day 1: Chest/Back/abs
Day 2: Legs/Calves
Day 3: off
Day 4: Shoulders: Chest/Abs
Day 5: Low/Mid Back
Day 6: Arms Calves Abs
Day 7: off

6/17/08 - Chest/Back/Abs
Weight 204
Time 6:45-9pm

Incline DB flys: 40×10//45/8/6/5
Hammer Front Iso Pulldown: 70 x 8/10/9/8
Incline DB Press: 45×10//55×7/5/4
Chain Pulldowns: 42.5×10//50×9/10/9
Machine Flys: 90/10//100×10/10/7
Pullups: 4/4
DB Shrugs: 85×9/8/8/8
Flat DB Press: 45×5/6/5
Low Iso Row: 45×9/10//70×6
Flat Flys: 35×5/5//30×5
Barend Pulldowns: 140×5//120×5/5

Scissor Lifts: 25/14/15
Weighted Rope Crunch: 65×10/10//72.5×10
Hanging Side 2 Side: 4/4 (each side)

6/18 Legs and Calves
Weight: 204
Time 9-11PM

Leg Xtensions: 130×10//150×10/11/10
Leg Press: 4×10//5×10/10// 5 1/4 x 8/6
Lying Leg Curl: 105×8/8/7/6
Hack Squats: 45×9/8/7
Pause Squats: 95×6/6/7/7

Leg Press Calves: 150×10//210×10/10//240×10/10
Plate Knee Calves: 45 1/4 x 7/6/8

First two workouts have been good and solid.   After being away from the gym for about 8 weeks, my size has mostly stayed the same (aside from a drop in weight) but my strength has noticeably gone down.  I figure in about a months time I should be pretty close to the weights that i was doing back in April.  

I can say without a doubt that I’m really amped up to have a positive offseason now.  I got some of my junk eating laziness out of my system, and now i’m really serious about wanting to kick ass and take names in the INBF, and win my pro-card, and then do some damage in the WNBF.  I have some friends in the WNBF, and from knowing them and learning what they’ve done, i know it’s not a walk in the park, and i’m willing to do what it takes to get to that level.

I will continue to update this every few days if not daily with my workouts.  Thanks for looking.

Marc

So I had a minor set back.  A week after my last post, I gave my self a concussion and was out of the mix for the past 6 weeks.  

I’m changing up my meals, as well as my training regimen.  I will be training chest and back twice a week.  The two training sessions will be hitting various parts of both chest and back, especially with back day one focussing on my upper back, where the second training session will be more middle and lower back.  I really need to focus on thickening up my chest, and widening out my back.

I’ll tell you what though, if you’re ever on the fence as to getting back into training, go hang out with some guys that have been training for a long time and have muscles on top of muscles, and then help out backstage at a bodybuilding show…if that doesn’t get you fired up again…i don’t know what will.

I will once again start posting my workouts.  Thanks for looking.