Antihero's Log - "Path To Greatness"

November 29th - Quads, Calves, Hamsrtings

Standing Calve Raises
-skipped due to the calve problems last week. i will begin them again next week, but i feel another week of healing is going to be beneficial.....

DB SLDL
-55lbs x 8 [per db]
-40lbs x 20 [per db]

Leg Press
-410lbs x 4 PR
-270lbs x 20 PR

OVERALL GRADE = B
------------------------
not doing the calves makes me angry, but i know that i will be better off not doing them.i will be hitting the gym again tomorrow to make up for missing yesterday, and im stoked about the PR's on the leg press......
------------------------
Daily Supps:
-2 Multi
-6 scoops protein
-6 BCAA
-4 power jolt
 
where's all this great work i'm supposed to see?? haha j/k good job man keep it up PRs are always nice
 
November 30 - Chest,Shoulder,Tri

HS Incline
-170lbs x 5 [PR]
-90lbs x 20 [PR]

DB Shoulder Press
-35lbs x 6 [PR]

OVERALL GRADE = B
------------------------------
i didnt get in the skullcrushers today because my spotter was not with me at the gym today. but i will throw them in tomorrow to make sure that my tris dont get neglected.
------------------------------
Daily Supps:
-2 Multi
-6 scoops protein
-6 BCAA
-4 power jolt
 
December 1 - Tricep, Bicep, Back

skullcrushers
-50lbs x 8 PR
-50lbs x 4

Barbell Curls
-50lbs x 8 PR
-50lbs x 6

Hammer Grip Pull-downs
-130lbs x 6 PR
-130lbs x 4

Seated Cable Rows
-170lbs x 5 PR

OVERALL GRADE = A
------------------------
im happy about the PR's but ive decided that ill be changing up some things in the routine. Ill be keeping the heavy set of 4-6 and a 20 repper for my quads, but i will be using rest-paused technique for most other bodyparts. After each set, i will do a burn-out set of something dealing with that muscle group.
------------------------
Daily Supplements
-2 Multi
-6 scoops protein
-6 BCAA
-4 Power Jolt
 
December 2 - Quads,Hamstrings,Calves

Squats
160lbs x 4 PR
170lbs x 2 PR
90lbs x 10

Lying Hamstring Curls
120lbs x 8+4+2 PR
100lbs x 10

Calves on Leg Press
290lbs x 16
340lbs x 12
200lbs x 20

OVERALL GRADE = A
---------------------
todays workout was good, and i wish i could just keep going everday because i was really happy with the gains....but like always, the weekend will be off and i will continue again on monday.....i may be doing some cardio and abs over the weekend tho.
---------------------
Daily Supps:
-2 Multi-Vitamins
-6 scoops protein
-6 BCAA
-4 Power Jolt
 
December 5 - Chest/Shoulder/Tri

Flat DB Bench
-55lbs x 6 PR (weight per DB)
-60lbs x 4 PR

Hammer Strength Shoulder Press
-140lbs x 4 PR

Reverse Grip Bench Press
-90lbs x 4 PR
-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A+
--------------------------------
I hit new PR's on all 3 exercises, hitting another PR on the bench is fantastic and im really pumped. I WEIGHED IN THIS MORNING AT 157LBS (+4 IN THE PAST 2 WEEKS) SO ITS TIME TO STEP UP THE FOOD, IF THAT DOESNT WORK, ILL BEGIN TO ADD MORE PROTEIN
--------------------------------
Daily Supps:
2 multi-vitamin
6 scoops protein
4 Omega Sports Power Jolt (pre workout boost)
6 BCAA
 
December 6 - Bi/Back

Barbell Curls
-55lbs x 6 PR
-50lbs x 6

Hammer Grip Pull-downs
-130lbs x 7 PR
-130lbs x 3

Seated Cable Rows
-170lbs x 6 PR

OVERALL GRADE = A
------------------------
not too shabby...still gaining....but things are slowing down....
------------------------
Daily Supplements
-2 Multi
-6 scoops protein
-6 BCAA
-4 Power Jolt
 
Good job. Don't get discouraged, things will slow down, but they won't stop :)
 
antihero said:
4 normally, 5 this week

if you start to stall, first thing I'd look at is your training frequency. Trial and error, you'll find out what your recovery level is like over time ;)
 
December 8th - Legs/Chest

Leg Press
-450lbs x 4 PR
-450lbs x 4 PR
-450lbs x 2 PR
-300lbs x 20 PR

Standing Calve Raises
-380lbs x 12
-470lbs x 8
-560lbs x 6
-650lbs x 4

Lying Hamstring Curls
-130lbs x 6
-130lbs x 6
-130lbs x 6

Leg Extensions
-130lbs x 10
-140lbs x 8
-150lbs x 4

Benchpress
-90lbs x 8 PR
-100lbs x 6 PR
-110lbs x 4 PR

Hammer Strength Incline
-90lbs x 5
-90lbs x 5

OVERALL GRADE: A
-------------------------------
ive come up with a new routine, but im slowly adding some volume to my workouts....i even hit some new PR's....

the new routine will be:
Monday - Back/Tricep/Bicep/Abs
Tuesday - Quads/Calves/Hamstrings/Chest
Wednsday - Shoulders/Traps/Abs
Thursday - Back/Tricep/Bicep
Friday - Quads/Calves/Hamstrings/Chest/Abs
Saturday - Off
Sunday - Off
-------------------------------
Daily Supps:
-2 Multi
-6 scoops protein
-6 BCAA
-4 PowerJolt
 
December 12 - Chest/Shoulder/Tri

HS Incline Press:
~180lbs x 6+1+1 PR
~110lbs x 15 PR

DB Shoulder Press:
~35lbs x 6
~40lbs x 6
~45lbs x 4

Skullcrushers:
~60lbs x 5+1+0 PR
~bench dips to complete failure (20reps)

OVERALL GRADE: A
---------------------------------
ive begun implimenting the rest-paused technique on everything except shoulders, so i did 3 sets for them. Things are going pretty well, and we'll see how this all plays out....i havent stalled out on any exercises yet, so im pretty happy about that.
---------------------------------
Daily Supps:
-2 Multi
-6 scoops protein
-6 BCAA
-4 PowerJolt
 
December 13 - Back/Bicep/Trap

Hammer Grip Pull-Downs
~130lbs x 9+8+8

Cable Row
~150lbs x 7+6+4

Standing Barbell Curls
~50lbs x 8+3+2

Shrugs (on Hammer Strength Deadlift Machine)
~180lbs x 8
~270lbs x 8
~360lbs x 8
~450lbs x 8
~500lbs x 7

OVERALL GRADE = A+
-------------------------------------
i had an excellent workout today, and with the rest-paused technique, my bodyparts are getting raped....but im still recovering very quickly from the workouts. tomorrow will be legs, and i cant wait....
-------------------------------------
Daily Supplements:
-2 Multi
-4 scoops protein (missed a shake today, and i am pissed about that)
-6 BCAA
-4 PowerJolt
 
December 14 - Quad/Calve/Hamstring

Squats
~160lbs x 4
~180lbs x 3 PR

Lying Hamstring Curls
~120lbs x 10+4+4 PR

Calves on Leg Press
~290lbs x 20
~380lbs x 20 PR

OVERALL GRADE = A+
------------------------------------
kicked some ass today, and im very happy about that...numbers are still moving up, so all i can do is stay on the grind....
------------------------------------
Daily Supplements:
~2 Multi
~6 scoops protein
~6 BCAA
~4 PowerJolt
~1 serving Gakic (testing free sample)
 
December 19 - Chest/Shoulder/Tri

DB Flat Bench
~60lbs x 7+4+4

HS Shoulder Press
~140lbs x 3+0+0

Tricep Pushdowns
~70lbs x 7+7+7

OVERALL GRADE = A
--------------------
kicked some ass...in and out...no talking....just the way i like it....
--------------------
Daily Supps:
-2 Multi
-12 BCAA
-6 scoops protein
-4 PowerJolt
 
December 20th - Bi/Back/Trap

Alt. DB Curl
~35lbs x 10x7x6

Hammer Grip Pull-Downs
~140 x 9x4x4

Hammer Strength Shrugs
~180 x 8
~270 x 8
~360 x 8
~450 x 8 (straps)
~500 x 8 (straps)

Overall Grade = A
----------------------------------
ill be making some supplemental switches soon, and ill also be throwing deadlifts into this day (before Shrugs)...gotta keep eatin'
----------------------------------
Daily Supplements:
-2 Multi
-12 BCAA
-6 scoops protein
-4 PowerJolt
 
December 22 - Quads/Calves/Hamstrings

Leg Press
~450lbs x 4
~360lbs x 20 PR

Calve Raises
~580lbs x 12

Lying Hamstring Curls
~120lbs x 8+6+4

Overall Grade = A
-----------------------------
another workout over....and its feeding time....
-----------------------------
Daily Supps
-2 Multi
-12 BCAA
-6 scoops protein
-4 PowerJolt
 

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