Long Road To Elite (one day, one day)

[AWR]

I have been lifting for 2 years off and on... Started my lifting career with the Bill Star Madcow routine and built mass and got stronger.. But then I got re-routed to a bodybuilder scheme.. Didnt really care for the whole lots of exercises, lots of reps type crap.. Then had left to France and stoped lifting for 4 months.. Now I am back and ready to get back into it again..

Height: 6 ft
Weight: 141lbs

S: 200
B: 190
D: 305

I will be doing the Bill Star Routine again.. And will be taking Whey Protein, HMB, and Fierce


Will update the log with my training on monday

[AWR]

Apr 6 2008

Warmup:
10 Pushups
10 BW Squats
10 Clapping Pushups
10 Inverted Rows
10 BW Jump Squats

Squat
95x5
115x5
135x5
155x5
175x5

Bench
95x5
115x5
135x5
155x5
175x5

Pendlay
75x5
95x5
115x5
135x5
155x5

GMs
65x2x12

Weighted Crunches
+25x4x30

Finisher:
Same as warmup

[Iron Island]

Have you ever done a powerlifting meet? How old are you?

Best of luck

[AWR]

^^ Nah I have never done a PL meet.. I plan to one day.. my temporary goal wieght is 165-170 lbs... Hopefully I could hit that weight by this year.. I am 16

[AWR]

Apr 7 2008

Cardio:
1 mile

[Iron Island]

I was about the same size as you when I was 16. Your probably stronger then I was at that age though.

What does your diet look like?

[IliekFude]

consistency, food and staying healthy are the keys that will get you there bud.
work on form, lift properly. stress technique and leverage and know when to back down to stay healthy. think marathon not sprint and you WILL get there.
the road isnt as long as you think its gonna be but ill tell ya what.. the road is the fun part that you will cherish and remember - the worst workout you ever have was better than none and brought ya one workout closer to yr goals.
get yr 90+% reps in (12ish per month per max effort movement) and stay consistent.
good luck bud.

[AWR]

I was about the same size as you when I was 16. Your probably stronger then I was at that age though.

What does your diet look like?


Breakfast-
3-6 whole eggs
1/2 cup oatmeal
16 oz Milk
Fish oil
Multi
Vitamin C
HMB
(non-training days Fierce)

Nutrition-
Met-Rx Colossal Bar

Lunch-
Some sort of crappy school food

Pre-Workout-
CPK Mini Pizza
Some sort of fruit
1 Scp Whey Protien w/water
Fierce
HMB
Fish Oil

Post-Workout-
Some sort of fruit
2 Scp Whey Protien
16 oz Milk
HMB

Dinner-
Whatever mom makes lol.. Its always some healthy food.. Everyone in the household eats healthy except for my dad lol
HMB (on non-training days)
Fish oil

Bedtime-
2 Scps Whey Protein
16 oz Milk
1 cup Cottage Cheese
HMB
Vitamin C



I have also read the book Practical Programming and Starting Strength and those are some damn good books lol.. Also I train with a buddy of mine his stats are

BW:195
S:245
B:275
DL:385
HT:5' 8"
BF%: 15-20

[AWR]

Apr 8 2008

Warmup:
10 Pushups
10 BW Squats
10 Clapping Pushups
10 Inverted Rows
10 BW Jump Squats

DL
135x5
185x5
205x5
225x5
245x5
285x5

Incline
BarxBunch
85x5
105x5
125x5
145x5

Squat
Barx10
95x5
115x5
Add Mini Bands
135x2x5

Weighted Pull-ups
BWx5
+25x6x4

Planks
3 x 30 seconds

Finisher:
Same as warm-up minus the inverted rows

[matt1990]

Nice to see another youth on here who's posting there log, 17 here. I'll be following along with you man. Looking good so far.

Matt~

[AWR]

^^ Thanx bro.. How long have you been lifting for?

[matt1990]

About a year now, before that it was showing up in the gym to see if i could lift as much as everyone else. Now I have a program I'm sticking to so Hopefully everything will work out.

Matt~

[AWR]

^^ Yea bro keep it up

[matt1990]

And the same to you man, I'll defantly tag along :D

Matt~

[AWR]

Apr 10 2008

Warmup:
10 BW Squats
10 Pushups
10 Clapping Pushups
10 Inverted Rows
Mobility Drills

Squat
BarxBunch
95x5
115x5
135x5
155x5
185x3
135x8

Bench
BarxBunch
95x5
115x5
135x5
155x5
180x3
135x5

Pendlay
75x5
95x5
115x5
135x5
160x3
115x8

Dips
BWx10
+45x3x5

BB Curl
70x4x8

Skull CRUSH3R5
70x4x8

Finisher:
Tricep Death with 1 to 4 boards, 5 reps each with 115lbs for two sets

[AWR]

April 13 2008

Warmup:
10 Pushups
10 BW Squats
10 Clapping Pushups
Mobility Drills

Squat
BarxBunch
105x5
125x5
145x5
165x5
185x5 Smoked that shit

Bench
BarxBunch
100x5
120x5
140x5
160x5
180x5 EASY!!

Pendlay
BarxBunch
80x5
100x5
120x5
140x5
160x5

GMs
BarxBunch
75x2x12

Weighted Crunches
+25x4x35

Finisher:
30 seconds of Shrugs w/135






Goals by end of August 2008
Bodyweight: 160-172
Squat 265x5
Bench 225x5
Deadlift 335x5

[AWR]

Today weighed in at 145lbs

[matt1990]

Looking good bro, Looks like i've got some competition on the board lol :D...Nice bench man..Mine personally sucks but ya know I make due, seeing is how I hate the lift honestly :D

Matt~

[bigdamray]

Keep at it bro!! Looking good!!

[AWR]

Thanx broskies

Cant wait to DL tomorrow

[AWR]

Apr 15 2008

Warmup:
10 Pushups
10 BW Squats
10 Inverted Rows
Mobility Drills

Deadlift
135x5
185x5
215x4
235x3
255x2
295x5 Came up hella easy!!

Push Press
BarxBunch
65x5
85x5
105x5
125x4 1/2 (Just couldnt lock out the last one)

Squat
BarxBunch
105x5
125x5
145x2x5

Weighted Pull-ups
BWx6
+35x6x4 PR

Planks
3 x 40 seconds

Finisher:
30 seconds of Hammer Curl with 25lb DB for 2 sets

[ASGARDIAN]

I would say that if your deadlifting 295 x 5 then i really think that you can reach your very attainable goal of 335. Keep at it! Your training is coming along great!

[matt1990]

Nah dude your bench owns mine by far, squat were pretty even bro...But i do own you at Push press lol :D nah...We even man. Good partners in crime on here lol...Keep up the good work dude...

How often do you increase the weight of each excersise????
I also stopped benching..I'm doing dumbell bench instead of barbell for a while.

Matt~

[AWR]

April 17 2008

Warmup:
10 Pushups
10 BW Squats
10 Inverted Rows
Mobility Drills

Squat
BarxBunch
105x5
125x5
145x5
165x5
195x3 Went up like it was the bar!
145x8

Bench
BarxBunch
100x5
120x5
140x5
160x5
185x3 Smoked it
140x8

Pendlay
BarxBunch
80x5
100x5
120x5
140x5
165x3 PR
120x8

Dips
BWx10
+50x3x5 PR

BB Curl
85x4x6

Skull Crushers
85x2x6
75x2x6

Finisher:
2 sets of 30 seconds of Shrugs w/135

[AWR]

April 20 2008

Warmup:
10 Pushups
10 BW Squats
10 Inverted Rows
Mobility Drills

Squat
BarxBunch
105x5
125x5
145x5
175x5
195x5 PR (Easy!)

Bench
BarxBunch
105x5
125x5
145x5
165x5
185x5 PR

Pendlay
BarxBunch
85x5
105x5
125x5
145x5
165x5 PR

GMs
BarxBunch
85x3x8

Weighted Crunches
+25x4x40

Finisher:
-Tricep Death-
1,2,3,4 Board 5 reps each first set w/115 and second set w/135

[AWR]

AM-

800 yards in 3 minutes (Didnt try for speed just to get a lil cardio in)
Rotator Cuff Complex

[AWR]

AM-

Job for a constant 8 minutes around the parameters of football field, and do 10 pushups for every 1 minute ending with a total of 80 pushups

Rotator Cuff Complex

PM-

Warmup:
10 Pushups
10 BW Squats
10 Inverted Rows
Mobility Drills

Rack Pull
135x5
225x5
265x5
305x5
325x3
345x3 PR (Left some in the tank)

Squat
BarxBunch
115x5
135x5
155x2x5

Chin-ups
BWx8
+45x5x5 PR (Kinda iffy, gona do it again next week)

Press
BarxBunch
65x5
95x5x5 PR

Planks
3 x 50 seconds

Finisher:
Rotator Cuff Complex
Shrugs w/ 135 for 30 seconds x 2

[AWR]

Forgot to mention weighed in on sunday at 145lbs

[matt1990]

You Wasted the hell outta that rack pull brother!?!?!?! Nice work man :D

matt~

[AWR]

^^ hahahaha thnx mate.. im guessing thats a good thing?? lol...Just wait till next tuesday for the next rack pull session

[AWR]

April 24 2008

Warmup:
10 Pushups
10 BW Squats
10 Inverted Rows
Mobility Drills
Rotator Cuff Complex

Squat
BarxBunch
105x5
125x5
155x5
175x5
205x5 PR (Easy)
155x8

Bench
BarxBunch
105x5
125x5
145x5
165x5
190x5 PR (Pretty Easy)
145x8

Pendlay
BarxBunch
85x5
105x5
125x5
145x5
170x3 PR
135x8

Dips
BWx10
+55x3x5 PR

Rev Curl
65x4x6

Skull Crushers
75x4x6

Finisher
3 sets of 30 seconds of Hammer Curl w/25lbs DBs

[matt1990]

Working up those PR's huh? haha nice on the pendlay, that would kill me if I did that much weight. but never the less looking good :D

Matt~

[AWR]

April 27 2008

Warmup
Mobility Drills
Rotator Cuff Complex

Squat
BarxBunch
110x5
135x5
160x5
185x5
210x5 PR (Easy)

Bench
BarxBunch
105x5
130x5
155x5
170x5
195x5 PR (Shit yeah son!)

Pendlay
BarxBunch
90x5
110x5
130x5
150x5
170x5 PR

GMs
BarxBunch
75x10
85x8
95x6

Crunches
+25x4x45

Finisher
Tricep Death w/ 1-4 Boards for 5 reps each w/135 for 2 sets. On the last set on the last board I was only able to get 135 for 2 reps.

BW: 147lbs

[RagingBull666]

What's your goal kiddo? Are you wanting to compete or just build up a solid base of strength and gain weight? SS, RB

[AWR]

^^ Maybe compete one day.. Stil not sure.. But my main goals are to be bigger and stronger.. O and what does SS, RB mean?

[bigdamray]

^^ Maybe compete one day.. Stil not sure.. But my main goals are to be bigger and stronger.. O and what does SS, RB mean?

It stands for Stay Strong, Raging Bull.

[RagingBull666]

You're young and able to handle the volume you are doing right now. IMO though it's not the most effective way to gain strength and size.

I would make a couple of suggestions to you Padawan. First and foremost eat everything you can. When you think you've eaten enough then eat more.

Second and just as important workout four days a week on the weights. Here is a sample breakdown:
Monday- Bench, boards, light shoulders and tris
Tuesday- off
Wednesday- Deadlift, back and trap work, biceps
Thursday- Bench assistance, raw bench, heavy triceps work, shoulder work
Friday- off
Saturday- Squat, GHR, Sled
Sunday- off

This type of a split and workload will allow you time to recover and add maximum size and strength. You can do your cardio, but limit it, on the off days. Stay
Strong, RagingBull

[AWR]

Yeah I totally see what you are saying, but what do you mean by bench assistance (Do you mean bands?)

And for the GHR, could I substitute that in for Goodmornings? and What would I substitute for the sled?

[AWR]

April 29 2008

Warmup
Mobility Drills
Rotator Cuff Complex

Rack Pulls
135x5
235x5
275x5
315x5
335x5
365x0
355x0

Chin-Ups
BWx6
+50x5x5 PR

Squat
Bar
110x5
135x5
160x2x5

Press
Bar
65x5
85x5
105x5
115x4 PR (Didnt get the 5th one but still a PR)

2 Sets of Ab Circuits

[matt1990]

I feel like an idiot my young friend, but what is a 4plate club on DL???. I'm not to bright when it comes to fancy terminology lol...But if you want to set a number say..500 or something like? or whatever you prefer we can do that lol :D

Matt~

P.S. I wasen't being a smartalike lol..I serouisly have no clue what 4 plate club is and i do feel like and idiot.

[matt1990]

5 plate club sounds good at 495 = race is on as of today

matt~

P.S. so going to smoke you lol :D maybe barely at 300 yet lol :D

[AWR]

Today I had to max out on bench for class.. So it went something like this:

10 Pushups
Bar x Bazillion

Some guy (that is much bigger than me, yet is a quite a bit weaker): "Your such a panzy for repping the bar"
Me: "O well"

95x5
115x3

Same guy: "What havent you maxed out yet? Your going to burn yourself out"
Me: "Yea i know right?"

135x1
155x1
175x1

Guy: "Psssh I could do this shit!"

So he reps 175 once, then tells me to put on 195 for his max and looks at me and says " I bet you couldnt even hold this shit up".. I tell "I know, right? I have little arms, and I bet you got stronger than me by doing all your curls too right?".. Next thing i know he attempts 195 and it just slams on his chest and says "O shit! help!help!" Now i tell him "Hey! put 205 on."

205x1 (Yup yup, first time in the 2s)

Wait for 5 minutes and guy starts telling me that he needs to see me do it again(Because he wasnt looking blahblahblah), I tell put 10 more lbs on for me.

215x1

Hell yeah I got 215 pretty smoothly. And I shut that guy up once and for all.

[matt1990]

I hate kids like that bro. Indeed nice job man! :D

Maxed out on Deadlift today myself 335x1 :D

Matt~

[matt1990]

By the way does your school use that Bigger Faster Stronger Program (BFS)?

[RagingBull666]

Yeah I totally see what you are saying, but what do you mean by bench assistance (Do you mean bands?)

And for the GHR, could I substitute that in for Goodmornings? and What would I substitute for the sled?here's an example of my bench assistance day:
Flat bench- 3x8
Incline Bench-3-4x6
Shoulder work-raises and/or presses
Tricep work- 3x20 of two exercices (used for active recovery)

Nothing can sub for GHR's kiddo just as nothing will sub for sled. I got a guy who can make one and ship it to you for about $65. Work a little or get your parents to pony up some money and get one. A sled is an invaluable piece of equipment. SS, RB

[AWR]

^^ Well yeah i totally see what you are saying.. I will deff. do a program like that when i see my numbers to stall, but for right now, i would just like to milk the madcow routine as much as possible

[AWR]

By the way does your school use that Bigger Faster Stronger Program (BFS)?

Nah they dont..

[AWR]

May 1 2008

Warmup
Mobility Drills

Squat
Bar
110x5
135x5
160x5
185x5
215x5 PR (Easy Shit!)
160x8

Bench
Bar
105x5
130x5
155x5
170x5
200x5 PR (Felt damn cool)
155x8

Pendlay
Bar
90x5
110x5
130x5
150x5
175x3 PR
135x8

Dips
BWx10
+60x3x5 PR

Rev Curl*
75x4x6

Skull Crushers*
80x4x6

Finisher:
Rotator Cuff Complex
Hammer Curl w/25lb DB for 3 sets of 15 reps w/30 second rest

[AWR]

May 4 2008

Warmup
Mobility Drills

Squat
Bar
120x5
145x5
170x5
195x5
220x5 PR (Pretty easy)

Bench
Bar
105x5
130x5
155x5
180x5
205x5 PR (Pretty tough w/ the last rep)

Pendlay
Bar
95x5
115x5
135x5
155x5
175x5 PR

GMs off Hip Level Pins
95x5
105x5
115x5

Weighted Crunches
+25x4x50

Finisher
Floor Press Pyramid
135x1
145x1
155x1
165x1
175x1
185x1
195x0
175x1
165x1
155x1
145x1
135x1

[matt1990]

Your doing awesome man keep it up :D

matt~

[AWR]

Thnx bro

May 6 2008

Warmup
Mobility Drills
Rot. Cuff Comp.

Deadlift
165x5
215x4
255x3
285x3
305x5 PR (EASY!!!)

Chin-ups
BWx6
+15x5
+25x5
+35x5
+45x5
+55x5 PR

Front Squat
Bar
120x5
145x5
170x3x3 PR (Most weight moved on Front Squat, felt pretty good)

Incline
Bar
105x5
130x5
155x5
180x3 PR (Didnt get the last 2 but still a PR)

2 x Ab Circuits

Finisher
3 x OH Shrugs w/Bar

Sunday weighed in at 148.5lbs

[matt1990]

Tight race for the 4 plate DL club lol :D

P.S. Your weights going up gradually nice man. Whats your goal weight?

Matt~

[AWR]

Im trying to get my weighed into the 160s by summer

[matt1990]

Sounds good brother video will be provided. I'm trying to get down to 150-155. My weight stalled at 160 and won't go down. So I introduced sprint work through out this week and its starting to go down. Weighed 159 this morning. But, Will have to see. I know my diet is solid.

So, We'll see what happens. Nice having a buddy on here.

Matt~

[matt1990]

I Don't the details of it but calorie intake is about 2500. This is what I eat daily though (it remains the same for the most part)

Breakfast - 6:30 a.m.
Cereal, 4 strips turkey bacon, Protien Shake

Lunch - 10:00 - 11:25 a.m.
Ham Sandwhich (No Mayo), about 9-12 carrots, Gatorade.

Go workout around 4:00 get done about 5-5:30
Come home and have a Protien Shake again

Dinner - 6:00
Whatever mom and dad make Always healthy

Snack 7:00 p.m.

Salad/Cottage/Ritz Crackers (6 or so) - I dont eat all of this its my choices

Snack again 8:05 or so.

And don't eat till the following day. It looks something liek that.

matt~

[AWR]

May 8 2008

Warmup
Mobility Drills
Rot. Cuff Comp

Squat
Bar
120x5
145x5
170x5
195x5
225x3 PR
170x8

Bench
Bar
105x5
130x5
155x5
180x5
210x3 PR
155x8 (Feet Up, CG)

Pendlay
Bar
95x5
115x5
135x5
155x5
180x3 PR (Pretty iffy, might have to stick with this weight for a while)
135x10

Dips
BWx10
+65x3x5 PR

EZ Bar Rev Curl
80x4x6

Skull Crushers
85x4x6

Finisher
Tricep Death 1-2-3-4 Boards w/135 x 2

[AWR]

Hit a PR lastnight, one of my buddies said I couldnt eat a tablespoon of cinnamon, he told me if i could do it he would give me twenty bucks, and now he owes me twenty bucks.

[matt1990]

Looking good my friend keep it up and keep pushing it! :D

matt~

[Iron Island]

Congrats on the PR's.

I would try and eat more. At your age and weight, you can get away with pizza, fast food, ice cream etc. Obviously this isn't all you want to eat but don't be afriad to eat it.

[AWR]

^^ Actually I try my best to stay with clean foods, because my family has a long history of health problems and i try to stay away from that... And plus you can always bulk with clean foods and thats what i do

[AWR]

Morning(First thing before school)
1.5 cups of Oatmeal
1 Banana
3 Eggs

Supplements:Multi/HMB/Vitamin C/Joint Health/Fish Oil

Total: 547.5 / 28 / 64.5

Nutrition(9:45am-10:00am)
Met-Rx Collosal Bar Big 100

Total: 400 / 31 /45

Lunch(12pm)
1.5 cup Brown Rice
2 Cups of Veggies
6-8 ounces of Chicken Breast

Total: 574 / 52.5 / 81

Pre-Workout(3pm)
1 Scp Whey w/ 16oz 1% Milk
Fruit - optional

Supplements:HMB/Fierce/Fish Oil

(Not including fruit) - Total: 320 / 42 / 29

Post-Workout(5-6pm)
2 Scp Whey w/ 16oz 1% Milk

Supplements:HMB/Creatine Mono

Total: 400 / 62 / 30

Dinner(6-7pm)
1.5 cup Brown Rice
2 Cups of Veggies
6-8 ounces of Chicken Breast

Supplements:Vitamin C/Fish Oil

Total: 574 / 52.5 / 81

Before Bed Snack(9pm)
1 Scp Whey w/ 16 oz 1% Milk
OR
1 Cup Cottage Cheese w/ Pineapple/Peach w/ Raisins

(Numbers only reflect protien shake) - Total: 320 / 42 / 29

Mass Total: 3135.5 / 310 / 359.5



Key: Calories / Protien / Carbs

[AWR]

May 11 2008

ME Bench

Bench
Bar
115x5
145x5
165x3
Add 2 Board
185x3
205x3
225x0
215x3 PR

Tricep Death w/1,2,3,4 Boards
135x2

Pendlay*
Bar
95
115
135x4x10

Band Pull-Aparts*
Mini Bands x 4 x 12

Towel Shrugs
135x10
185x4x15

Incline DB Curl
35x4x10

[matt1990]

you and that bench keep going up man lol :D

Matt~

[AWR]

Thanks bro

[AWR]

May 13 2008

DE Squat

Warmup
Mobility Drills

Squat @ 55% 1RM
Bar
95
115
135x8x3

DB BSS w/Front Foot Elevated 1"
25(2)x10
35(2)x10
45(2)x2x8

GMs off pins hip level
Bar
95x5
115x5
135x5

Crunches SS w/ Hanging Leg Raises
+45x4x20/4x10

[AWR]

May 15 2008 DE Bench

Warmup
RCC

Bench @ 55% of 1RM
Barx20
95x10
115x5
125x8x3

Floor Press
135x5
155x5
175x5
195x1
225x0
205x1
205x1
205x1

Chins*
BWx6
+25x4x10

Seated DB "Power Cleans"*
25x4x8

DB OH Press
25x12
35x10
45x3x8

BB Shrugs*
135x10
205x3x10

DB Hammer Curl*
25x10
35x3x10

[AWR]

May 16 2008 ME Squat

Warmup
Mobility Drills

Squat
Bar
115x5
145x5
175x3
205x3
235x3 PR
245x1
245x1
245x1

DB BSS
25x12
45x10
55x3x6

Band Pull-Throughs
Minix3x12

2 Sets of Ab Circuits

[matt1990]

Hey hey! HEY! dont get any bright Ideas; the race to the 4 plate DL club is still on brother lol. Dont get slacking, I'm just giving you time to catch up lol haha!

matt~

[matt1990]

What are you deadlifting now man? I'm 335 or so I'm going to DL heavy this week and see if I can't beat that this weekened

Matt~

[AWR]

May 19 2008 ME Bench

Warmup

Rack Lockouts Set pins ~1" high
Bar
115x5
135x5
165x3
195x3
215x3 PR
225x1 PR
225x1
225x0

DB Incline
25x10
45x6
55x15
55x11

Pullups w/Chinups
BWx10 Pullups, then switch grip to Chinup grip and perform 5 reps
BWx10 Pullups, then switch grip to Chinup grip and perform 5 reps
BWx10 Pullups, then switch grip to Chinup grip and perform 5 reps
BWx10 Pullups, then switch grip to Chinup grip and perform 2 reps(Couldnt get 5)

Shrugs
135x15
225x4x8

Hammer Curl
30x3x8

Band Pull-Aparts
Mini x 4 x 15

Tate Press
15x12
25x4x10

[AWR]

http://i79.photobucket.com/albums/j142/broly91/0516081927.jpg

Shittycameraphonepic

Took on sunday

FarmersTan FTMFL

[matt1990]

Hey man I'm going to be DL friday going for 245x8 and I'm going to increase it again next week if it feels alright when I do it. I'd say its pretty well tied :D

Not getting rid of me that easily.

Matt~

[AWR]

May 20 2008 DE Squat/ME DL

Warmup
Mobility Drills

Box Squat (19" High Box)
Bar
105x5
125x5
150x8x3

Deadlift
175x5
225x4
265x3
295x2
315x5 PR

DB BSS w/FF 2" Elevated
25x12
35x10
45x3x8

Decline Crunches
+40x4x20

[matt1990]

by the way man your back is ripped hardcore brohah

Kepp it up :D

Matt~

[matt1990]

lol and you got the deadlift pr brother haha. This is becoming fun and interesting :D

Matt~

[AWR]

Double thanks broskie

PS Ill try to get my next DL on vid

[AWR]

May 22 2008 DE Bench

Warmup
RCC

Bench
Bar
95x5
115x5
135x8x3

Floor Press
135x5
155x5
175x5
195x5

Pendlay
Bar
95x5
115x5
135x5
155x3x8

Seated DB "PC"
25x4x8

DB Press
25x12
35x10
45x4x8

Hammer Curl
35x3x12

[AWR]

May 23 2008 ME Squat

Warmup
Mobility Drills

Squat w/Reverse Bands
Bar
125x5
155x5
Add Mini Rev Bands
185x3
215x3
Put Belt on
245x3
275x2 PR
295x2 PR
305x1 PR
315x0
135x10 (No Bands)

BB Walking Lunges
3 sets of 8

Goodmornings
3 sets of 10

Ab Circuit
2 sets

[matt1990]

DANG IT you beat my squat lol. A little heavy squatting is in order this next week. The squat race is on as well :D hahha!

Nice job though bro, your improving your strength hella fast dude. When you hit around the 350-400 marker with squat you should get a vid of it man!?!?!?!

And Are you doing ATF squats???? or what variation brohah? I'll do the same we'll get some video's bro :D. Besides that your making me want to get back into Heavy squating and Back to heavy lifting instead of this circuit stuff hahah...Man oh man :D

Matt~

[AWR]

May 26 2008 ME Bench

Warmup
RCC

Bench w/ 3 Board
Bar
Add 3 Board
115x5
135x3
160x2
180x1
200x1
215x1
225x1
245x0
235x1 PR

DB Incline
25x10
45x6
55x2x15

Superset
Pullups w/Chins 4 sets of 15
Rear Delt Flyes on Incline 4 sets of 12

Superset
Shrugs 4 sets of 10
DB Hammer Curl 4 sets of 15
Tate Press 4 sets of 15

[matt1990]

I gotcha. I'm back to heavy lifting dude. I enjoyed the 2 weeks of circuit training, but something is calling me back to heavy lifting. So, thats what I'm going to start doing broski.

Keep up the hard work man,


Matt~

[AWR]

May 27 2008 DE Squat/ME DL

Warmup
MD

Squat @ 60% 1RM
8 sets of 2

Deadlift
135x5
185x5
225x3
260x2
300x1
335x1 PR (Left some in the tank)

DB BSS w/FF 1" Elv.
2 sets of 10

Weighted Crunches
4 sets of 20

[matt1990]

Oh its on man. Your moving in on my dead lifting territory haha. Deadliftin tommorow broski :D

Matt~

P.S. I'll attempt to tie yeah man, but Iunno

[matt1990]

I did bro :D, but if you got that then by next time I think you'll have beaten me :D

Hence, you movin in on my DL territory lol.

Matt~

[AWR]

May 29 2008 DE Bench

Warmup
RCC

Bench
Bar
95
115x8x3 (50% MOR, POR, IOS)
135x2x5 (60% MOR)

4 Board Press
135x5
175x5
215x2x5

Superset
DB Row 3 sets of 12
DB Press 3 sets of 10,8,6

Superset
DB Curl 3 sets of 8
BB Shrugs 3 sets of 20

[sittinheavy]

looking good man. i wish i would have known half this stuff at your age. your back shot shot was impressive. also love the sig, henry rollins is one of my idols.

[AWR]

thanks bro

[matt1990]

Something that I'm hoping to do. Is get my bench press to 225x5 with in the next two months. So I'm really stoked for that :D

Matt~

[AWR]

May 30 2008 ME Squat

Warmup
MD

Squat w/ Rev. Bands
Bar
115x5
135x5
155x5
-Add Minis-
190x3
220x2
250x1
-Add Belt-
285x1
300x1 Depth PR
315x1 PR

RDL
4 sets of 6

Walking Lunges
3 sets of 6

Ab Circuit
2 sets

[AWR]

I am not sure I will workout next week. I got into a car accident lastnight and the car flipped 5x into a 35ft ditch

[Haltered]

Rest up good before hitting the iron again, make sure you don't have any muscle or tendon issues that are hiding.


Impressive log man! You are hella strong for your weight, and only getting better! I was about the same size at your age but nowhere near as strong, hell I'm 26 now and your weight and you got me beat on everything! Keep it up, I will be watching and enjoying! What is your waist? Looks tiny!

[AWR]

28"

And thanks man

[matt1990]

Hey bro, Heal up and rest up man as said above and take a week off before coming back bro. Its better to make sure there is nothing wrong then to get in the gym and have something go terribly wrong. My Best wishes to you and to all the people who were in the car with you.

Get well broski,


Matt~

[AWR]

Well it was only me in the car so yea... i will and thanks

[AWR]

http://i79.photobucket.com/albums/j142/broly91/0516081927.jpg




http://i79.photobucket.com/albums/j142/broly91/0529081748.jpg

Update BW:150lbs

Figured id post another shittypic since i will not be working out this week

[matt1990]

Look at it as being safe man, your strength won't drop by much dont even sweat it :D

matt~

[AWR]

June 6 2008 Upper-Body Assistance

25 Mini Band Pushdowns
20 Pushups
Rotator Cuff

DB Row
45x20
65x15
75x3x12

Shrugs 3 sets of 15

Kills 3 sets of 10 (Each)

BB Curl 3 sets of 8

Skull Crushers 3 sets of 20, 15, 10

Decided to do some light work to prep up for next week.

[matt1990]

Looking good broski :D. When you do shrugs, do you use DB's or Barbell's? Also, how often, if any, do you switch up your benching exercises?

MatT~

[GTLifter]

Nice work but you need to gain some weight bro. Don't be afraid to add a few % of BF but don't get sloppy.

[AWR]

^^ Im WORKING on that bro

[AWR]

June 8, 2008 ME Bench

Warmup/RCC

Bench - Worked up to 215x1, 225x0, then one down set of 200x3

CG Floor Press - 2 sets of strip work

Pullups 5 sets of 50 total reps

Rear Delt Raise 3 sets of 15

Shrugs 3 sets of 25, 20, 15

Hammer Curl 3 sets of 10

[AWR]

BLAH lol

[AWR]

June 10 2008 DE Squat

Squat 10 sets of 3 @ 50% of 1RM

GMs 3 sets of 5

BOR 4 sets of 8

Crunches 4 sets to failure

[AWR]

6/4/08 - Ran 1 mile in 7:30

6/9/08 - Ran 1/2 mile in 3 flat

6/10/08 - Benched 225x1 PR (This was my goal to get by the end of this semester)

[AWR]

Gawd terrible workout today... I was fighting a really bad headache so I just decided to my DE Bench work and be done.

June 12 2008 DE Bench

Bench
8 sets of 3 @ 55% (CG, N, WG)
2 sets of 5 @ 65% (IOR)

[AWR]

Current-
BW: 150lbs
S: 255x1
B: 225x1
D: 335x1
Total: 815


Goals by the end of this year-
BW: ~170s to 180s
S: 330x1 +75
B: 245x1 +20
D: 425x1 +90
Total: 1000

[AWR]

June 14 2008 ME Squat

Warmup/MD

Squat
Bar
125x5
155x3
180x2
205x1
230x1
240x1
255x1

Walking Lunges 3 sets of 8

RDL 3 sets of 8

T-Bar Row 6 sets working up to 150x5 then one down set of 100x10

Ab Circuit 2 sets of 12 reps each

[AWR]

June 16 2008 ME Bench

Warmup/RCC

Bench w/ Rev. Bands
Bar
115x5
135x3
160x2
Add Mini Bands
180x1
200x1
215x1
225x1
245x1 PR
265x1 PR
275x1 PR
No minis
175x8 (Down set)

DB Row 3 sets of 8

Rear Delt Raise 2 sets of 20

Shrugs 3 sets of 12

DB Tri Ext 3 sets of 10

[AWR]

Im going to be taking an easy week for the rest of the week, I will just do my ME Squat tomorrow and hope for a good session. I have been talking to my bro recently about training together since this will be our last summer together, because he will be starting his career soon, and getting married. So we are deciding to get me a membership to his gym so we can have access to a better schedule since it will be hot during these summer days in my garage. I know I will feel weird lifting in a comercial gym, since I will not be use to the whole I wana look good but could careless on how to get to it atmosphere. But I will be following the Matt K training regiment, and similar bulking plan to put on size during this summer. Plan is... Big and Strong for this summer, plain and simple.

[Haltered]

Im going to be taking an easy week for the rest of the week, I will just do my ME Squat tomorrow and hope for a good session. I have been talking to my bro recently about training together since this will be our last summer together, because he will be starting his career soon, and getting married. So we are deciding to get me a membership to his gym so we can have access to a better schedule since it will be hot during these summer days in my garage. I know I will feel weird lifting in a comercial gym, since I will not be use to the whole I wana look good but could careless on how to get to it atmosphere. But I will be following the Matt K training regiment, and similar bulking plan to put on size during this summer. Plan is... Big and Strong for this summer, plain and simple.
I hate working out in commercial gyms now. It makes me have to put on clean clothes and worry about my hair and shit. The one closest to my house is filled with middle age women with on the prowl, wearing lots of makeup. Have fun and just lift hard! You will be surprised to find how few people actually use the squat rack for squats.

Solid numbers bro, your bench is awesome for your age and size.

[AWR]

^^ Yea I have lifted before at a commercial gym, like once, and where my bro workouts he says there is one squat rack which is to high to do squats, and that there is one power rack there where people do shrugs in. But he also said that the DBs go up to 120. This is a 24hr gym so the weight plates are octagonal (if thats the right word) so hopefully I dont have a problem going heavy on my DLs if I do then prolly when I DL I will do it at my house.

And Thanks man

[AWR]

June 18 2008 DE Bench

Warmup

Bench 5 sets of 3 @ 60% then 2 sets of 5 @ 70%

Single-Arm T-Bar Row 3 sets of 5

Shrugs 1 set of 30

[AWR]

June 19 2008 Squat

Warmup/MD

Squat
Bar
135x5
160x3
185x2
210x1
240x1
250x1
265x1 PR (Wanted to go for one more sets but couldnt because I didnt have a spotter)
185x12 (Down Set)

RDL 4 sets of 12, 10, 8, 6

Calf Raise 3 sets of 50, 20, 20

Crunches 4 sets of 40 (weighted)

[AWR]

June 21 2008 Deadlift Assistance

BB Shrugs - 135x30, 185x25, 225x20, 245x15

Pullthroughs 3 sets of 12

Calf Raise 4 sets of 15

Ab Circuit 2 sets

So today was my first day working out in a commercial gym. It was a different experience, I couldnt get grip on the bars because 1) I didnt have chalk and 2) the bars are thicker than I am use to but I still made do to holding onto 245 for my shrugs. It was cool temperature which Im comfortable with and not use to because I am use to being in a hot garage. But being there with my brother was good because we were able to give each other advice on things. Such as me introducing him to max effort waves and such, and rotator cuff exercises and he was showing me around on how to use different machines. Its a good experience for both of us and I cant wait to see whats next for the few months that we get to train together during this summer break.

[AWR]

June 22 2008 ME Bench

Warmup

Bench
Bar
110x5
135x3
160x2
180x1
200x1
215x1
225x0 (This fuckin blows)
200x3 (Down Set)

Pullups 3 sets to failure

Seated DB "PC" 3 sets of 12

Tate Press 3 sets of 20

Hammer Curl 4 sets of 12,12,10,9

DB Shrugs 3 sets of 30

Calf Ext 3 sets of 12

15 minutes of Treadmill

Still getting use to this gym, had a hard time getting my form down on the bench because of the bench being way lower than I am use to and had a hard time getting my lats into it. O well next week, I also noticed I need to work on exploding more off the chest, locking out I got like easy, but its that 1-2" off my chest that is being a real pain in the ass.

[AWR]

June 23 2008

10 minutes treadmill

Calf Extensions various weights till i hit 100 reps w/o rest intervals

Rope Crunches? 4 sets of I lost count

[AWR]

June 24 2008 Squat

Warmup/MD

Squat
Bar
135x5
165x3
190x2
220x1
245x1
260x1
275x1 PR
185x15 (Down Set)

45 Degree Back Raise 4 sets of 20

Leg Press 3 sets of 20, 10, 8

CG Row 4 sets of 15, 12, 12, 8

Calf Ext 3 sets of 20, 20, 12

Rope Crunches 4 sets of 20

[AWR]

June 25 2008 Upper Body Assistance

DB Bench - 35x10, 40x10, 55x20,12,10

DB Row - 65x15, 75x12, 80x10,22

Dips - Bwx5, +45x5, +65x5, +90x5 PR

BB Curl 3 sets of 8, 8, 6

BB Shrugs - 135x10, 225x10, 275x10 (Staggered Grip), 315x10 PR (Staggered Grip)

Hang Clean Press 3 sets of 5

[AWR]

June 27 2008 ME Deadlift

Deadlift
170x5
210x3
240x2
280x1
315x1
Add Belt
325x1
345x1 PR
355x1 PR (20lb PR, and 70 more lbs to go)

Leg Press 3 sets of 10

Pullthroughs 3 sets of 12

Standing Calf Raise 4 sets of 20


Big3 Total = 850

[AWR]

UPDATE!!!

Current-
BW: 150lbs
S: 275x1 - 55 lbs to go
B: 220x1 - 25 lbs to go (Still havent been able to hit 225 consistenly)
D: 355x1 - 70 lbs to go
Total: 850

[AWR]

June 29 2008

Bench
Bar
110x5
135x3
155x2
175x1
185x5

DB Incline - 30x6, 45x6, 60x15 PR, 60x6

Pullups 2 sets of Kinda Failure

DB Tri Ext 4 sets of 20

H. Curl 4 sets of 15

DB Shrugs 2 sets of 10

Seated DB "PC" 2 sets of 12


This workout sucked today, didnt feel like I was really there. On a side note - This is the first week of the 5/3/1 method for bench

[AWR]

Felt like I needed to hit my back again tonight since I didnt really get it today so here how it went

Lat Pulldown 5 sets of 10

Low Rope Row 4 sets of 15

CG Row 3 sets of 10

[AWR]

June 30 2008 ME Squat

Squat
Bar
140x5
170x3
200x2
230x1
255x1
270x1
295x1 PR (35 lbs to go)

Hack Squat 3 sets of 10

Calf Raise 5 sets of 15

Pullthroughs 5 sets of 10

Rope Crunches 5 sets of 10


Big3 = 870

[Big Sky Guy]

Good work on the PR's over the past couple weeks! Good stuff at 150lbs!

[AWR]

July 1 2008 Upper-Body Assistance

Nothing impressive today, just had to get a quick assistance day in, the workout ran me about 45min to do, havent done a workout that quick in about a yr lol. I will be doing my DL tomorrow as well since I will be leaving to new mexico tomorrow.

Bench - 135 for 5 sets of 10 reps

DB Row - 65x10, 75x5x10 (Coulda gone heavier)

Tricep Rope Extension 4 sets of 20

Hang Clean Press 3 sets of 5

BB Curl 5 sets of 10

[AWR]

July 2 2008 Deadlift

Deadlift (Conventional) - Worked up to 335x1 and stopped there

Leg Press 4 sets of 10

Low Rope Rows 4 sets of 10

Calves, Abs, Back Raises 5 sets of each reps vary

[AWR]

July 7 2008 ME Bench

Bench - Im not even going to post numbers today, it just plain sucked!

WG Pullups - Do as many sets until I reach a total of 50 reps

Shrugs SS Rear D. Raise - 5 sets of 10

Rope Tricep Ext. - 5 sets of 10?

DB Curl - 4 sets of 8

[AWR]

July 8 2008 ME Squat

Squat
Bar
155x5
185x3
215x2
250x1
275x1
290x1
305x1 PR
225x8

Pullthroughs 4 sets of 10

Calf Raise 4 sets of 10

Leg Press 4 sets of 10

Light Ab work today

[ASGARDIAN]

Holy shit bro! Excellent work on the PR! Feels great doesn't it? Keep training hard man and you'll hit more PR's for sure. Overall, very solid work your putting in man. Yes!!!

[ASGARDIAN]

Breaking the 300's raw means your getting really strong. Keep kickin ass bro!

[AWR]

Thanks dude.. On a side note I freakin got my wisdom tooth taken out today, luckily I only have one. But it still sucks... Going to see if I can do 2 light workouts this week.. I felt :owned: after the surgery lol

[AWR]

UPDATE!!!

Current-
BW: 153lbs
S: 305x1 +40 lbs to go
B: 220x1 +25 lbs to go
D: 355x1 +70lbs to go
T: 880

[AWR]

July 11 2008 Upper Body Assistance

Chinups
BWx5
+25x5
+35x5
+45x5

Dips
BWx5
+45x5
+70x5
+95x5

Face Pulls 5 sets of 10

Reverse EZ Curl 5 sets of 10

Just went in for a light lift day today, because of the surgery.

[AWR]

July 20 2008 Back

Pullups (30 second rest)
BWx2x10
BWx8
BWx6

BOR (MOR)
115x4x10

DB Row
70x4x12

CG Pulldown
75x20
105x15
135x2x10
150x8 - 105x12

NG Chins (Failure)
BWx12
BWx6
BWx5

Calf Raise
2 Plates x 3 x 25

[AWR]

July 21 2008 Chest

CG Bench (Thumb space away from smooth)
Bar
95x5
115x3
135x2
155x1
175x1
185x1 PR

Incline BB
95x10
115x8
135x6

Flyes 4 sets of 12

Dips
BWx10
+50x5
+75x5
+100x5 PR

Pullovers 3 sets of 12

[GFH]

PR's all the time! Nice work homeslice

[AWR]

Thanks bro

[AWR]

July 22 2008 The YOKE

Strict MP ss Rear Delt Raises
Bar
65x5/12.5x15
85x5/12.5x15
105x0/12.5x15
95x5/12.5x15
105x5/12.5x15

Shrugs ss Lateral Raise
185x10/12.5x15
225x10/12.5x15
315x10/12.5x15
315x10/12.5x15

CG Bench(IOS) ss BB Curl
95x12/Curl
115x10/Curl
135x8/Curl

Thats it, waiting till squats!!!!

[AWR]

Thanks bro.

July 25 2008 ME Squat (sorta)

Squat
Bar
155x5
185x3
215x2
245x1
275x0
290x1 - Stopped here for today, it was a bit high, havent squated in 2 wks now so its all good.

Leg Press 4 sets of 25-8 reps

Pullthroughs 4 sets of 10

Calves/Abs

[AWR]

July 28 2008 ME Bench

CG Bench (Thumb space away from smooth)
Bar
95x5
115x5
135x5
155x5
175x4 PR

NG Chins (Failure)
BWx10
+25x15
+25x12

CG Seated Row SS DB Powercleans
105x15/20x10
135x12/20x10
150x10/20x10
165x8/20x10

BTB Shrugs
185
245x3x12 (Mixed Grip)

BB Curl SS Rope Tri Ext
70x3x10/130x3x12


Went pretty well today, plan for tomorrow is to hit some rep PRs on the low box squats.

[matt1990]

Glad to see your still killing it man :D Sorry i havent been around life is busy as hell and getting ready to move out and head off on my own ah! lol.

Matt~

[GFH]

Triceps are gettin swole son!

[drunknmunky]

Lookin good AWR, keep it up

[AWR]

Thanks matt1990, GFH, and drunknmunky!


July 29 2008 ME Squat DAAAYYY!!!!!

Squat
Bar
135x5
165x5
195x3
225x3
255x3
Add Belt
275x2

BSS 3 sets of 10

Pullthroughs
150x10
160x10
170x10

Today I was feeling really drained out, I dont know what I was thinking putting my ME days back to back this week. My lower back felt smoked, decided not to go for the box squats today, I couldnt stabalize the weight as usual, thats why I stopped the 275 for 2 reps today. I also forgot to do my mobility drills which is one of the reasons to why my form was completely sucking today, either I I wasnt going low enough or I was losing balance. Atleast I know what the problem is today and I know what I need to do tomorrow to get at this shit!

[AWR]

Glad to see your still killing it man :D Sorry i havent been around life is busy as hell and getting ready to move out and head off on my own ah! lol.

Matt~



Aw no worries bro, have you kept it up a least just a little? And have you gave a look to the PMs i sent you dude?

[matt1990]

Nah not yet but I'll get around to it man. I'll also post my last two training sessions up. So you ahve an idea where I am right now dude. I'll be more active hopefully. Just with work its to hard to get to the interenet cafe in town. But I'll try to keep track and post up stuff once a week man.

Matt~

[matt1990]

Yeah know it looks like i'm going to have to step up my game with you man lol!

Your busting my butt in almost every lift!! Accept squat man. Damn!!! ITS ON AGAIN BROTHER!

Matt~

[matt1990]

Ah, to anwser your question man the meet is being held in the next town over from me. Its nothing to big I don't believe, but hey its good for a first meet for me lol.

Matt~

[AWR]

July 31 2008 Upper Body Assistance

DB Incline
25x8
45x6
65x11 (Failure)
65x10 (")
65x9 (")

CG Latpulldown SS Rear Delt Flyes
120x12/20x10
135x10/20x10
165x2x8/20x10

FPR
25x4x12

BB Shrugs (pausing 1-2 seconds on top)
245x10
265x10
285x10

DB Curl
35x3x12

[AWR]

August 1 2008 DE Squat/DL

Parallel Box Squat (50%)
Bar
135x5
155x12x2

DL (Conv. off (2)45s)
135x5
185x3
225x2
265x2 (semi too heavy, I wanted to go light on these lol, couldnt keep my form tight)
245x2

Calf and Ab shiat

[matt1990]

Whats with you only going to 265x2? getting weaker!!! Ut-oh!?!?! Looks like imma pass you very soon BOY!!!! lol!

I was working on form man when I went up to 300 bro. I didn't want to go higher because my form seems to get outta whack when I do.

matt~

[AWR]

August 4 2008 Repetition Bench Day

CG Bench(Thumb space away from smooth) ~60%
Bar
95x5
115x5
135x15
135x13
135x11

Floor Press 2 sets of 5

DB MP
30x12
35x11
40x6
37.5x9
30x17 PR

Kroc Row
45x15
55x12
65x12
80x28 PR

BB Curl 5x5 (pyramid)
Forearm Shiat

[AWR]

Whats with you only going to 265x2? getting weaker!!! Ut-oh!?!?! Looks like imma pass you very soon BOY!!!! lol!

I was working on form man when I went up to 300 bro. I didn't want to go higher because my form seems to get outta whack when I do.

matt~

It is added range of motion dude and it was a DE deadlift you prick!! lol

[AWR]

August 5 2008 ME Squat - Short session today, had to cut it quick for an appointment blah!

Box Squat (Parallel)
Bar
135x5
155x5
185x3
215x3
245x2
275x1
290x1
315x0 (Damn spotter touched the bar as I was coming off the box so I was like Fuck that didnt count!! So recollect and go for it again)
315x1 PR

Leg Press
2 platesx15
3 platesx15
4 platesx10

[matt1990]

So your Using DE Dead Lift as an excuse?!?!?! What is happening to you. Making excuses now because your getting weaker and weaker...Tisk...tisk... :D XD!!!!!!!!

Nah, But I'll start again next week. It's Just I lost my spotter recently, because of some issues outside of the gym and trying to find a new one. To top that off I'm Concreting all week and its not exactly a walk in the park and lastly, I've been going hard for 3 months without a break so I figured it was time to let my body Re-cooperate.

But, don't worry! I'll be surpassing you again as of next week! hahah! Yes cocky I KNOW! But that should give you motivation to stop being lazy.

Matt~

[matt1990]

Hope to see you back at soon man. Miss yeah on here :D Need more competition lol!

Matt~

[AWR]

http://i79.photobucket.com/albums/j142/broly91/Batman-Superman.gif

[AWR]

August 25 2008 Chest

Bench
Bar
95x5
115x5
135x5
155x5
175x5

DB Incline
50x10
60x10
50x10

BB Decline
115x15
135x2x10
175x4

DB Flyes 4 sets of 15

Dips 2 sets of 12

[AWR]

August 26 2008 Posterior Chain

Sumo DL
135x5
225x5
275x3
295x1
315x1
340x1

Leg Press
1 Plate x 20
2 Plates x 15
3 Paltes x 15
4 Plates x 12
5 Plates x 10

Pullthroughs
130x10
140x10
150x10
160x10
170x10

Seated Calf Raise 3 sets

[AWR]

August 28 2008 Back

Neutral Chins
BWx10
+25x8
+35x5
+25x2x10 - DS BWxF

BOR (POR)
95x2x12
115x9
115x8

CG Pulldown
135x8
150x8
165x5 - DS 135x3
135x10

CG Row
135x12
150x3x10

Facepulls (standing)
50x8
40x4x15

Kroc Row
40x15
60x10
80x30 (Right)
80x23 (Left)

Bicep Pump shiat

[AWR]

August 29 2008 Legs

Squat
Bar
115x5
145x5
175x5
205x5
235x5

Leg Ext
105x15
120x15
135x15
150x15
180x15

DB SLDL
65x10
75x10
85x8

Seated Calf Raise 4 sets of 12

Leg Press
2 Plates x 15
3 Plates x 12

Abs

[AWR]

August 30 2008 Shoulders/Arms

Standing Strict MP
Bar
55x6
65x6
75x6
85x6
95x6

Lateral SS Rear Raise 3 sets of 10/8

Shrugs
135x30
185x10
225x10
245x10

Facepulls (standing)
30x20
40x20
50x3x15

BB Curl
45x5
55x5
65x5
75x5
85x5

Hammer Curl SS Tricep Rope Ext 4 sets of 15

DB Incline SS DB OH Ext 3 sets of 8/12

Wrist Curl 4 sets of 20

[AWR]

September 29 2008 Upper Body Assistance

Bench
Bar
95x10
105x10
115x10
125x10
135x10

WG Pull-ups
BWx19 PR
BWx10
BWx10
BWx6
BWx5

BB MP
Bar
65
75x3x10,10,7
65x2x8,7

T-Bar Row
50x10
75x10
100x10
125x8

BB Curl 5 sets of 10
Tate Press 5 sets of 10

[Nick]

Glad to see you back at it. You have some great programming and are going about things the right way, it will be fun to watch your number explode!!

[AWR]

Thanks bro.. I thought i should start logging on here again lol.... Yea I got my program from an article Matt Rhodes wrote.

[matt1990]

Dude its awesome to see you back man!!!

How have you been dude? Haven't heard from you in a while broski! Glad to have my bud back haha!

Matt~

[AWR]

Thanks bro

Ive been good man, chillin getting shit straight, picked up a new car.... How have you been? And how come you were at a high school campfire thing??? hahahahaha I thought you graduated?

[matt1990]

I did. Held school off for a year due to family issues and my gf is in high school still. Overall ok man. I got myself a 98 chevy cavalier to run around in and I love it :D...So, now my lifestly is: Lift, work, sleep lol!

But, I'm headed back to school next fall. I got accepted to the University of Montana for a degree in physical therapy.

[AWR]

Thats dope man

September 30 2008 ME Squat

Squat
135x5
155x5
180x3
205x2
230x1
255x5 (New 5RM PR)

Leg Press 3 sets of 10
Pullthroughs 3 sets of 10

[AWR]

Tuesday October 7 2008 - Back and a lil broceps

Shoulder warmup

Wide-Grip Pullups
BWx20 PR
BWx14
BWx9
BWx6

BOR
95x10
115x10
135x5

CG LP
120x10
135x10
150x10
165x10?

CG Row
135x4x12 (30 second rest)

Face Pulls 3 sets of 12

BB Curl burnouts


Since I hit a PR today I think I deserve a beer

[matt1990]

Ill drink to that, Bottoms UP! :D

haha, nice to have you back every once in a while bro!

matt~

[AWR]

:woot: Im enjoying a Pacifico right as we speak

[AWR]

Oct 13 2008 - Chest

Shoulder Rehab shiat

Bench
Bar
95x6
115x6
135x6
155x6

DB Incline
60x8
50x10
40x12

Cable Flyes
30x20
40x15
50x12
60x8 - 40x10

IL Incline Press 3 sets of 15,8,8

DB Pullovers 3 sets of 12

DB OH Tri Ext 3 sets of forgot lol (good tricep pump tho... thats all that matters lol)

[AWR]

Meal Plan

Breakfast
1 cup of oatmeal
32 oz milk
fruit
multi/fish oil/creatine (here and there lol)

Nutrition
met rx bar or 1 cup of nuts!!!!

Lunch
1 Cup of Rice
6-10 oz Chicken Breast
1 cup of veggies (if i dont forget lol)

Pre-Workout
2 cups of fried rice ( lol trader joes shiat!!!)
1 scoop whey w/water

Post-Workout
2 scoops of whey w/ milk
OR
Weight gain shake w. oatmeal,milk,whey,peanut butter,honey,etc.

Dinner
6-10 oz Steak
1 cup o' rice
Salad w.vinigerette shiat

[AWR]

not sure if ive posted this before or not but this is the most recent i have of an arm pic... just thought id share

http://i79.photobucket.com/albums/j142/broly91/untitled.jpg

[matt1990]

You diet looks in tact man. What do you do for cardio?

Also, you'll probably do a lot better then I will. I have a shitty metabolism. So, I have to really watch what I eat. Make sure you pack on carbs man. Carbs and don't be afraid of getting a little fat in the diet either.

Make sure you get enough protein from food to! Not, just your shakes bro. Remember that shakes can't provide all the nutrients real food can.

Matt~

[AWR]

October 14 2008 - Back / (DL Week)

Conv. DL
155x5
185x3
215x2
250x1
280x1
295x1
315x1 (Easy for conv. smoothest conv. pull Ive done in a long time)

WG Pullups
BWx21
BWx10
BWx5

CG Row
135x12
150x10
165x8

CG Lat Pulldown 3 sets
Chin Grip Pulldown 3 sets
Face Pulls 1 set (Felt a twinge in my left shoulder so I switched to 2 sets of Y-T-W)


*All lat work sets were w. a rest of 1 minute between sets

[AWR]

October 27 2008 - ME Bench

Rotator Warmup

Bench - Warmed up to 185x1

Rope Pushdowns 5 sets of 15

WG Pullups (50TR)
BWx23:pr2:
BWx14
BWx13

Face Pulls 3 sets of 15

BB Curl 4 sets of 10,8,6,4

Manager tells me I cant carry my gym bag around with me anymore, thats gay!! I have too much shit to have around with me gawd damn it!!

[matt1990]

Are DL race is still on, but I'm shooting for 350 by the end of the year for reps! I have to take my back injury into consideration and the program I am using keeps me from screwing it up. Yeah know?

Same goes for squat, but I'm shooting for 400 on that! Plus competing for the first time would be awesome. Me and BSG might do a meet together I'm not sure yet though.

MatT~

[AWR]

Well last week didnt turn out to well for training. On October 24th my grandpa passed away. Last wednesday was the viewing, it is weird, too see your grandpa in the casket and your thinking it doesnt really look like him, but it gives you this weird gut feeling of a death presence. Knowing that you wont hear his crazy story telling, pulling out his knife, flexing his guns! lol. Telling me ahhh just drink a beer or drink some rum itll be all good. NO more, its a sad thing getting old but we all have to do it, its part of this life. On that wednesday I saw my oldest brother there (havent seen him for more than a yr and a half), many family issues went through w. him and my parents, short story, he disowned us. He didnt even hug my mom for her father jsut passing away, which tore my mom up because he straight up just said no and looked at her w. disgust. So as that week rolled by I made it into the gym atleast twice, just to get the blood flow going and to calm my stress down in the zen-like temple of ours. Atleast I still have my brother Paul, he really is always there for me and my family when we need him. I couldnt ask for a better brother out of him. I am just ranting on, but I would think by best buddies on here would appreciate to know whats going on in AWRs life since I have not been around so much lately. But tomorrow I will be starting up and will be trianing in my garage for the next month, to rearrange myself and mind.

-AWR

[matt1990]

Bro..If you ever need to talk PM or something man..I'm here for you man...My broski from Cali!

I've had a similar instance with family disowning family and watching its wrath take place...It's defenately not easy to watch unfold...In time though, and I promise this, your brother will see the error of his ways and come back home...In time...

Hang tough bro and your in my prayers,


MatT~

[AWR]

Im not too sure about that though, he has been in and out of the house sicne 18 and now he is 28 and it seems pretty final w. him and i have finally just given up on him as a person in every way.

But thanks man, im glad to hear that your here for me brother!

-AWR

[matt1990]

I understand were your coming from entirely...The sad thing is, is that it takes something extremely tragic to bring a family together...I'm not saying that, that will happen, but its what it took to re-unite ours.

MatT~