Posted at April 28, 2018, 3:19 am:
This will be my workout log for at least the next 30 days, as I finish the final 4 weeks of my mock 10 week contest prep plan, and also while I am an official tester for Scivation's LipidFX
LipidFX test log:
http://www.forum.bodybuilding.com/sh...d.php?t=64725
Old Workout Log(thru 12/8/05)
http://www.forum.bodybuilding.com/sh...340904&page=2
Currently
Age: 2
Sex: Mal
Height: ~5'9.5"
Weight: ~238(thanks to a cheat meal tonight!
Bodytype: End
Current Training Schedul
I typically lift 4 days per week. I've never been a fan of saying "Mondays are legs, Tue are...etc". I typically split up as
Chest/Tricep/A
Back/Bicep/Forear
Delt/Trap/A
Leg
I use *EXTREMELY* short rest periods betweens ets(usually between 10 and 40 seconds) and msot days average maybe a total of 21-25 sets in roughly 35-45 minutes. Rep ranges and weights vary
Current Cardio Schedul
I am doing this as if I was 4 weeks out from a show, so my cardio will change weekly. This week will be as follows
6 days per week(only off on leg day), morning and post-workout(or evening if an off-day), using a treadmill.
first 10 minutes 3.0mph @ 1.0 inclin
second 15 minutes 3.5mph @ 2.0 inclin
third 10 minutes 4mph @ 5inclin
last 15 minutes 3.0mph @ 13 inclin
Next week will either be the same, or 25 min HIT style on other cardio machines and 25 min on the bike
last two weeks cardio will be every day, low-intensity on leg day, and one hour sessions split between machines
Current Supplements
LipidF
ON Protei
Multivitami
Vitamin
Current Diet
Again will vary as we go along, but at the moment
Workout Day
1)(pre-cardio) 25g protein shake in water. multi, vit C, LipidFX, Green Tea/Coffe
2)(post-cardio) 50g protein(shake or lean source), 50g carb, green tea/coffe
3) (pre-workout) 70g protein(shake or lean), 25g car
4) (post-workout) 70g shake with 50g dextrose. multi, vit C, LipidF
5) 50g protein, fibrous vegetable
6) 50g protein, large salad with balsamic, Vit C, Mult
large amounts of COLD water, coffe/green tea
Non-Workout Day
1) sam
2) same but only 25g car
3) 70g protein, sala
4) 70g protein shak
5) 50g protein, fibrous vegetables, LipidF
6) 50g protein, multi, Vit
Short-Term Goals
For this 30 days I would like to get down to ~220, gain alot more definition/vascularity, and move closer to my shorter term goal of ab outline
Long-Term Goals
Compete in a bodybuilding contest next summer
Original of the message was taken from http://forum.bodybuilding.com/
Replies:12/11 Cardio
Treadmill:
10 min @ 3.
Nice cardio bro, your doing great, keep at it.
Good luck with this, Yardie.
12/12 Arms + cardio
DB Hammer Curls: 30x12, 40x10, 50x9, 55x7
Supe...
12/13 Legs and Lower Back
Leg Extensions: 70x15, 85x15, 95x15, 105x...
12/14 Cardio
treadmill:
10 min @ 3.
Awesome work man, Keep at it, Your doing awesome .
12/15 Cardio
Treadmill:
10 min @ 3.
Nice workout and good luck on the exam!
Nice workouts man.
12/18 Push Circuit + abs + Cardio
bench: (warmup): 45x30, 100x15, 1...
Looking good, BPP!
*subscribes*
12/20 Workout 1: Striking and Cardio
NOTE:
Began doing a stretchin...
12/21 Workout 1: Cardio
Treadmill:
2 min warmup
3 min @ 3.
12/22 Biceps and Forearms
DB Hammer Curl: 25x15, 40x12, 55x10, 75x4...
Nice workout bro, 233lbs, great job man, You must be looking great.
12/23 Cardio
Treadmill:
5 min @ 3.
Good job man.
12/24 XMAS EVE SQUATS AND DEADS
Sumo DL: 135x10, 225x6, 275x3, 325x...
Solid workout BP
12/26 Chest and Triceps
Incline DB Fly: 25x15, 35x13, 45x10
DB b...
Nice workout bro, Hope everything is going good.
pretty good, got some nice stuff, had a goodcheat day
not perfect b...
12/27
over 1 hour of flexibility work
12/28 Cardio
Treadmil...
Pretty soon you'll break 230.
Dang nice cardio bro, 1 hour of cardio has to be very hard.
12/28 Workout 2: Biceps, Forearms, Cardio
Alt DB Curl: 20x15, 30x12...
Awesome workout bro, Strong Bicep workout.
12/29 Cardio
Treadmill:
5 min @ 3.
you, sir, are a machine.
thanks
12/29 Workout 2: Back and Abs
CG Cable Rows: 100x12, 1...
12/31/05 Squat and Dead
Sumo Deadlifts: 135x10, 225x5, 275x3, 315x1...
Nice lifting.
sumo this is about to as much as ive done, as ive pretty much never pu...
Nice workout bro, Those are some nice deadlifts man, keep at it.
\
thanks bro.
You will get back up there, but being able to pull that much is still ...
yeah ill take it in a calorie deficit.
2005 Working Out:
112 Weights sessions
93 Cardio Sessions
12 strongman...
1/2/06 Cardio
Treadmill:
5 min @ 3.
Thats a long cardio session, but nice.
1/3/06 Cardio
Treadmill:
5 min @ 3.
Nice cardio bro, Looking at your cardio I think god im bulking and not...
65 today
talked with USMuscle about what to do since its past new ...
March is coming quick Its going to be an awesome transformation.
oops, forgot to mention
Current Weight: 230.
1/4:
1 hour flexibility work
1/5 Chest/tricep
Incline DB ...
Nice workout bro, Everything looks strong.
thanks
and yep!
Awesome man, I am in college majoring in criminal justice to become a ...
im in my last semester of a bachelor of arts - criminology option degr...
1/6/06 Cardio #1
Jog: x 1.
Nice cardio bro, I hate doing cardio in the cold, it makes it so hard ...
BUSTED, MISTER!
that tells it all.
1/6 Cardio #2
Run x 1 mile
NOTES:
-just a quick run, was even c...
1/7 Abs and Flexibility work
Situps: BW x 20, +15 x 15, +15 x 20, +15...
Workouts are looking good!
Keep it up!
wow fast reply bro
thanks
Nice work bro, who you pulling for in the playoffs?
STEELERS!!!!!!!
my bears, and the colts
I like the bears, and also like the colts.
1/9 Cardio
Run: x 1 mile in 7:44
+ .
1/10 Workout 1: Cardio
Treadmill:
3 minute warmup
10 min @ 3.
Nice cardio bro, How is it easier when your doing deadlifts and squats...
1/10 Workout 2: Legs and Lower Back
Box Squat: 135x10, 205x6, 255x5...
Nice box squats, BPP!
Nice workout bro, Those are some strong box squats.
1/12 Cardio
Treadmill:
7 minutes @ 3.
Nice cardio bro, Darn your losing a lot of weight bro, your getting do...
1/14 Back, Delts, Traps
Sumo DL: 135x1, 205x1, 271x1 (warmups)
1...
Nice workout bro, Keep it up.
1/15 Cardio
Bench: 45x30, 100x16, 135x5, 160x5, 190x3, 225x1
Tre...
Nice one big man, i need a lesson in cutting!
I was hoping to catch o...
1/16 Cardio
Jog: x 1.
1/17 Chest
DB bench: 45x15, 60x15, 75x10, 85x6
Smith Incline: 13...
Nice workout bro, keep it up.
1/19 Bicep, Forearm, abs
DB hammer curl: 35x12, 45x10, 55x7, 60x5
...
Good workout there BPP.
Nice workouts and cardio Proppy! GJ Bro.
Nice workouts and cardio Proppy! GJ Bro.
Nice workout bro.
1/20 Triceps and Cardio
Pushdowns: 120x25, 150x20, 180x13, STACK(20...
Another nice workout!
Nice workout bro, always nice to set PR well your cutting.
1/21 Cardio
Treadmill:
8 minutes @ 3.
Great cardio session, BPP.
Nice cardio bro, Keep up the good work.
1/23 Workout 1: 5:30 am Cardio
Treadmill:
10 min @ 3.
You are a whack job BPP.
1/23 and 1/24 Weights + Cardio *see below*
DB Flies: 30x15, 35x15, ...
Can you add a plate on the front of the stack? Our stack is 220.
Nice workout and cardio bro.
well at golds the stack is 200 and I rep that for 10-20.
great
just wait til I post my new split.
I couldnt agree with you more.
1/25 Back/Bicep/Forearm
Wide-grip lat pulldowns: 100x15, 130x10, 14...
Great log and even greater effort.
Very nice workout yesterday bro, keep it up.
1/27 Strongman Event Training
Log Clean and Press: 130x5, 130x5, 16...
Thats a lot different workout then I am used to seeing from you, still...
1/29 Squat, DL, cardio
Sumo Deads: 135x8, 225x6, 280x6, 315x2, 315x...
Nice cardio bro, 227 nice job bro.
1/30 Push
DB Fly: 20x15, 25x13, 40x10, 50x8
Bench: 135x10, 165x8...
Nice workout bro, I think your gym needs a bigger pushdown stack.
1/30 Workout 2: LEGS
Eliptical: 15 minutes and 151 calories burned
...
Very nice workout bro, those are some goss darn strong leg presses, ke...
Strong session Proppy.
BPP, strongman event session looked awesome! Nice work on the log, we...
thanks bro
both
January Totals:
13 gym workouts
13 cardio sessions
1 event traini...
Still going strong.
WOW!^^^ I never thought the 2 mixed
What's your favourite strongma...
2/1 Bicep/Forearm
Alt DB Curl: 25x12, 30x10, 50x6, 40x8
DB hamme...
Awesome workout yesterday bro, how the heck do you hammer cul 75lbs DB...
quote^^
ukstrongman
thanks bro.
Yeah, I've seen Mariusz curling, I get the idea! I'm the other way ro...
2/4 Power Day
Push Press: 45x15, 100x6, 135x5, 160x3, 185x3
Box ...
Good past few sessions BPP!
nice power session! decent pushpress especially!
2/5 Cardio
Treadmill:
5 minutes @ 3.
2/8 Pull
Lat Pulldowns: 100x15, 130x12, 160x8(pr)
alt DB curl: 3...
2/9 Flexilibity work, Chest and Cardio
Session 1
Flexibility wor...
2/12
Sumo DL: 135x8, 225x6, 275x3
Hang Clean and Press(e/ rep): ...
2/13 Chest/Tri
Bench: 45x25, 100x12, 135x10, 185x7
CG bench: 165...
2/15 Back/Biceps/Forearm
Wide lat pulldowns: 100x12, 130x10, 145x8,...
ugh, worked 15 hours thur afternoon(right after class) into friday AM,...
Nice workouts lately.
2/20 Chest, Triceps, Calves
Incline DB fly: 30x12, 40x12, 50x12
...
2/22 Back and Biceps
alt DB curl: 25x15, 40x12, 50x7
Wide lat pu...
2/25 Chest
Bench: 45x30, 105x10, 155x6, 205x5
Decline CG Bench: ...
2/26 Cardio, Obliques, Delts
Treadmill: x 35 minutes
408 Calorie...
2/27
situps: x15, x15, x25
Flexbility Work: x 1 hour
3/1
flexibility work: x 75 minutes
MAIN FOCUS:
-Wrestlers bridg...
Very good stuff lately Proppy.
thanks.
gonna REALLY start rampin up the flexibility work, etc, as well as bod...
3/2 Bench
CG bench: 45x30, 111x12, 150x6, 185x5, 205x5, 215x1, 230x...
Solid CG bench! Pretty strong tris there!
thanks!
3/3 Upper body + Cardio
Alt DB Curl: 25x15, 35x12
DB ...
I think the best question for this journal is "What AREN'T you do...
3/7 Bench max
Bench: 45x45, 100x10, 140x3, 180x2, 210x1
Shirted ...
xrays on initial look were negative, but he snet them out to be checke...
BBP, nice benching! Amazing how your CG raw is nearly as high as your...
thanks bro
my goal was to get my CG higher than my raw bench max(eg...
3/8 Quads, Calves, Cardio
seated calf: 45x15, 90x12, 115x10, 135x7
...
3/12 Cardio
Run: x 1 mile
Sprints:
Basketball court x 10
full ...
those squats are moving right along good job bigpoppa
3/13 Home DB Workout
Concentration DB Hammer Curl: 15x15, 15x20, 15...
3/15 workout 1
Flexibility Work: x 1 hour
notes:
-focused solel...
3/15 Workout 2
Sumo Deadlifts: 135x8, 185x6, 225x3, 275x1, 315x1, 355...
Strong, very strong, deadlifts! What went wrong the the sumo attempt?...
before a few montha ago, i NEVER did sumo deads, so im still learning ...
Looking superb as usual, BPP!
Let's keep it up bro!
It would suck to have a leg pump anyways
3/16
Bench: 135x8
3-Board: 225x5
4-board: 225x3
NOTE:
-b...
Nice workout.
i just use the boards at my buddies house to bench, dont feel like lug...
3/20 Pull
Wide-grip pulldowns: 100x15, 115x15, 130x12, 130x13
Ha...
3/21
Flexibility work x 45 minutes
3/22 push
Bench: 45x25, 45...
Strong solid workouts Proppy!
Thanks for the inspiration BPP, I started doing flexing and stretching...
Keep working hard, Yardie!
Great log, well detailed!
3/23 Sprints:
Basketball Court x 12, full recovery
NOTES:
-felt...
3/24
foot pursuit x ~300 yards
note:
-all-out sprint.
I cant believe you spend upwards of an hour streching.
3/27 Pull
Wide-grip Pulldowns: 100x15, 115x15, 130x10, 145x8, 160x6...
3/29 Workout 1
Nautilus Ab: 100x15, 115x15, 145x12, 160x12
Seate...
Haven't stopped by in awhile.
squats looking good.
thanks bro
traditionally my DL was my strongest(max 485ish).
NEW PROGRAM
Just got the book "The SWAT Workout" by Stewart...
Good stuff bro, you do a lot of different things ive never heard of, b...
very nice ghetto workout.
Why do cops have to wear those cheesy black dress shoes? There can't b...
anyone who wears those is required by uniform standards
i personal...
4/1 Pushups and Flexibility Work
KEY:
WG = wide grip
MG = medium(...
are you going to be lifting with actual weights throughout this?
...
yes, weights are part of his program
good.
4/3 Workout 1
Bench: 45x25, 95x8, 115x8, 145x6, 165x5, 195x5, 215x3...
4/3 Workout 2
KEY:
JJ = Jumping Jacks
PU = Pushups
Giant Se...
Still going strong Proppy.
4/4
HIT cardio
Run 1 minute
walk 1 minute
alternated for 20 mi...
4/5
Deadlifts 135x8, 225x6, 315x5, 365x3, 405x1, 425x1
Shrugs: 2...
How'd those cleans feel on the wrist?
fine actually
it was a ligament in the hand, not directly related t...
Awesome, do you use other variations of O-lifts to help your other lif...
not really no
only stuff ive ever really done is hang/power cleans,...
Good job so far, and good luck with your goals.
4/5 workout 2
Sprints: 30 yard sprints x 8
best time: 4.
4/6
Key:
PU = pushups
wg = wide grip
mg = medium grip
cg = close gri...
4/7
Jumping Jacks: 50
Dynamic/Static stretching: x 5 min
Jog:...
4/8 Easy day
Max Pushups (30 seconds):
32 pushups
rest 1:45
35 pushup...
looks good to me
You Are The Man! Ya U Da Best!!!!
4/10
Bench: 45x25, 95x10, 135x20
Hammer-grip lat pulldowns: 130x...
4/11 PT
Pushup/Situp supersets
Max pushups 30 seconds: 39 (MG)(PR)
Ma...
4/12
Hammer Grip Lat Pulldowns: 110x13, 140x10, 170x7
Bench: 45x...
4/13
Before this did some jogging/sprints and practiced fielding/th...
4/14
3 hour softball practice
tons of short sprints, jogging, th...
4/19 Light workout
Jog: x 1/2 mile
Bench: 45x25, 100x10, 135x10,...
Nice past few sessions BPP.
4/20 workout 1
walk: x 1/4 mile
Basketball court sprints: x 10
...
definetly cool beans.
nice session BPP
4/22 PT
Crunches: x30
10 sec rest
Reverse Crunches: x30
10 sec r...
4/24 workout 1:
Hammer grip wide pulldowns: 110x13, 140x10, 160x10,...
4/24 Workout 2
Superset
Crunches x 10
pushups x 10
Double Crunch...
hey.
4/26 6:30am workout 1
walk: x 1/4 mile
Jog: x 2 miles
walk: x...
keep it up proppy!
so youve completely given up PL?
4/26 Workout 2
DB bench: 40x15, 50x15, 65x13, 75(biggest DB's) x 12...
Glad to see your still going strong bro, everythings looking good.
4/29 PT Testing day 1 of 2
event: number of reps: improvement over...
5/1 PT day 2
Max Pushups, 60 seconds: 76
giant set:
Crunches: x...
5/2
Multi-joint DB #1: 25lb x 10
Jog: x 0.
5/3 PT
jog: x 0.
5/4 workout 1
Chin-ups: x2, x2, x2, x2, x2, x2
Vertical Jumps: x...
2 hours later
5/4 workout 2
Chin-ups: x 3, x 2
Jog: x 1/2 mil...
5/6
Stretch: x 5 minutes
1 mile run: 7:31
1st 1/2 mile = 4:04
2nd 1/...
5/7
3 hours softball
practice.
5/10 Workout 1: PT test day 1
Pushups(60 seconds): 83(PR!)
Vertical ...
Nice workout man.
5/12 PT testing day 2
1.
5/13
1st golf event of the year(mens league).
5/17
2 hours fielding/throwing.
5/20
golf 18.
5/22
Deadlifts: 135x10, 205x8, 265x6, 315x4
Wide Lat Pulldowns: ...
doing awesome BPP.
5/23 Workout 1
DB multi-joint #1: 20x10
Snatch-grip behind neck ...
5/24
Alt DB curl: 25x15, 35x12, 45x7
Rev BB curl: 50x12, 60x12, ...
great sessions lately bro.
5/25 Cardio + Core
Treadmill: x 50 minutes
666 calories burned
...
big cardio session
5/28
pre-workouts intake:
-40g protein shake
-1 scoop ultimate or...
5/29 AM
GOLF
42-37: 79
notes:
-high 80's and humid.
Hot dog while cutting?!
*slaps BPP in the face, then takes off runn...
best of what was available on the course.
5/30 Delts/traps
BB behind neck wide-grip military: 50x15, 60x15, 7...
Well, you did the best with what you had.
5/31 MY BIRTHDAY!
Treadmill: x 12 minutes
Calories Burned: 187
...
6/2 Push and Pull workout
Part 1: Push
Behind neck wide military...
6/4 softball double-header
went 3 for 4 today with a run scored, an...
nice work poppaprop, do you got pics?
So, is the plan to compete this year or next year? I noticed as I read...
i no longer post pics here thanks to misc trolls
your a strongman, why you liftin baby weights lol.
no, I was a strongman.
6/5:
20 minutes flexiblity work
6/6/6
Incline DB Fly: 30x1...
6/7
Alt DB Curl: 25x15, 35x12, 45x8
Hammer Plate-loaded preacher...
Great job getting down to 215 bro.
6/7 Workout 2:
Batting Practice and Fielding x 1.
6/10 Cardio
25 pushups
Treadmill: x 55 minutes
781 calories b...
6/11
softball doubleheader.
consistency is the key bro and you are a prime example.
-Grimface
huh?
6/13 Sweet Workout
Hang Clean and Press(each rep): 75x8, 100x7, 135x6...
6/17 Cardio
Treadmill: x 55 minutes
Calories Burned: 716
6/18 Ca...
hey BPP, would you recommend short rest peroids to all endos or are ju...
depends on the goal IMO
i have always done them from my strongman d...
One of the best journals here.
thanks
for cardio equipment yeah
you put in your weight, etc ...
6/19 Legs and Abs
Squats:45x20, 100x12, 135x8, 160x10, 185x7
1-l...
6/20 SHoulders
hang clean and press (each rep): 75x6, 105x5, 140x4,...
6/21 Upper Circuit
Overhead DB Ext: 60x13, 70x12, 80x12
Supersette...
6/22 Start of new Olympic/Athletic program
Goals over the next XX w...
looking good.
6/23
Full Snatches: 45x10, 50x5, 75x5, 95x5, 110x3, 125x2
Overhe...
looking real good.
Yeah, snatch grip deadlifts are hard.
6/25 Softball
for the day went 3 for 5 with 1 walk and 3 runs scored.
Working out at 5 AM is inspirational.
mad to me.
6/28 Push/Pull Supersets
DB Bench:45x12, 60x12
Supersetted with:
...
i hate supersets.
Hey BPP, how many cals are you below your maintence level? Also how m...
scotty-> Ketosis = state of the body burning fat for fuel.
looking good to me.
7/2 men's league softball tournament
game 1: started in right field(w...
6/30-7/3 weekend
worked at a festival every day.
7/6
1) Walked around the taste of chicago for 3 hours today.
7/7
Hang Snatches: 45x10, 70x5, 85x5, 115x3, 130x2
Power Snatche...
nice oly lifting BPP.
7/9
Flexibility Work: x 45 minutes, full body
7/10:
12:30-1pm...
7/10 Core and Legs
All sets with 45-60sec rest periods
Squats: 45x12...
when you train for flexibility what do you do? looks really well thoug...
good luck in the game BPP!
I do alot of simple, static stretching really.
thanks
can't do any worse than last week :l
lol
soliud stuff.
7/11
Treadmill: x 1 hour
Calories Burned: 854
7/12
Speed Hang Cleans: 70x5, 80x5, 95x5, 110x3, 125x3, 140x2(PR)
...
7/13 Snatch Day
Hang Snatches: 45x8, 70x5, 90x5, 110x3, 125x2, 115x...
7/14 Refeed/Carb day.
7/16
Softball Doubleheader.
I think I might try zercher squats.
to be honest, they hurt at first, but if you do them a few times regul...
7/19
Hang Snatch: 45x10, 75x6, 95x5, 115x4, 120x2
Snatch Pulls: ...
7/21
Rotator Cuff IR: 10x15, 10x20
Supersetted with:
Rotator Cuff...
7/22 Events
Log Clean and Press(each rep): 130x6, 140x2, 155x1, 165...
7/23 softball
Legs/back were a bit sore, so played catcher today.
7/24
Batting Practice: x ~75 swings
Treadmill: x 30 minutes
C...
7/26
Hang Clean and Press(each rep): 75x6, 100x5, 125x4, 145x2, 160...
Good workouts, BPP.
damn straight I am, getting a new car saturday at 1pm!!!!
7/27
...
7/29
no time to hit the gym today.
7/30
Softball Doubleheader:
Game 1:
-had to pitch due to a shor...
7/31 Workout 1
Walk: x 1.
8/1 Light Day
Decline Bench: 135x10, 135x13, 160x9, 175x10
Superse...
8/2 Cardio Day
Treadmill: x 1 hour, 10 minutes
Calories Burned: ...
8/3-8/4 CG Bench
CG Bench: 180x1, 210x1, 220x1, 235x1, 240x1, 250 x...
Funny, I was flipping through some journals I've never checked and rea...
8/4 Quickie
Incline DB Fly: 30x15, 35x15, 40x10
Supersetted With:
...
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