Adrenaline - Strength/Hypertrophy Journal

[DaRkAnGel]

Well the name is cheesy but i really felt pumped like hell after my workout today so i decided, what the hell might as well post what i did. I will eventually enter all my data from my sheet to my computer than get that up here. Here we go:

Day 4(Upper Body Hypertrophy)

Close Grip Bench - 115 x 6, 145 x 6
Pause Bench - 145 x 4, 135 x 6 (all done 5 - 10 mississippi count on bottom)
Partial Javorek Complex: 3 x 95 x 6
Clean and Jerk: 4 x 135, 3 x 135, 3 x 140, 3 x 140, 3 x 145

I was supposed have yates rows but i took those out.

Man i felt pumped, i'm sure i could have done 160 x 3 today if not more. God if only i was so pumped in the beginning.

The weight values are not my max yet - i am still working up, but all in all this was a good godamn workout.

[Gohan]

Why don't you start a lifting journal? I'd be interested in seeing your weekly lifts as they go up, down, or plateau.

[DaRkAnGel]

Maybe i will... haha i will most likely just post screen shots of my spreadsheet, i'm going to fill it in right now.

[Gohan]

Spread Sheet? We got a fancy boy on our hands. I write everything down in a spiral or in word.

[DaRkAnGel]

Day 5:

Resting haha. Well my traps are sore like hell and so is my upper back. Partial jav complex rules.

Currently i am eating 1 serving of mac and cheese from boston market, 1 chicken leg, about 1/2 pounds of breast, mashed patatoes and sliced potatoes. Damn it feels good to eat:P. (by 1 serving of mac and cheese i mean the whole bucket thing)

We will see how long this journal thing works.

Comments about my yesterday's routine:

Next cycle if i am still doing the same program i will need to make the 2 hypertophy days bodybuilding oriented. IE: I will take away the olympic lifts and add in more bodybuilding style lifts, while still keeping the exercises non isolatory.

[KetoManiac]

Looking good Dark. I'd like to see how this goes .

1 serving of mac and cheese? more like one heaping spoon .

[DaRkAnGel]

Half assed-workout. Ok so i was feeling ****ty, but lee, Julius, and Iron convinced me to work out anyways.

Day 6(Lower Body-Hypertrophy):
Full Squat: 125 x 8, 125 x 8
Snatch Grip Straight Legged Deadlift (I was supposed to do normal ones but for some reason my legs didn't feel like moving today, so yea. You can either call it bad technique for regular deadlifts or good technique for straight legged... lol): 165 x 6, 190 x 8, 190 x 8 (ok weird thing is i thought i was doing 185, but i had an extra 5 pounder on the right and so every few reps i needed to center myself out because of my limited space...)
GM - 95 x 8, 95 x 9

All in all, this was one ****ty workout. My back and legs felt really weak, not to mention the fact that i am a complete retard. Haha. O well, i'm going to ride out next week, but then i am switching programs because i feel i could do a better split...

[atherjen]

Dont be so hard on yourself Dark. We all have our days with less that superior workouts. hang in there, hopefully the next one will be more intense for you!

[DaRkAnGel]

2/25/04

Lower Body - Strength

Squats(ass to grass) - 2 x 5 @ 115, 2 x 3 @ 125 2 x 2 @ 135 (way easy)
Deadlift: 2 x 5 @ 165, 2 x 3 @ 180, 2 x 2 @ 205

Comments:
Ok so today's workout was decent. I was still recovering from shoulder/wrist pain but i decided hey wtf it's leg day anyways. I worked the weights up some more and it was fairly easy for all of the lifts, next week once again i will be bumping them up by 5 - 10 pounds each or more.

[DaRkAnGel]

12/26/04

Today was my first day that i did cardio since wrestling. I am going to be doing HIIT style cardio once again in the following format:

Minutes 0 - 4: Warm Up
Minutes 4 - 8: Running speed(will put this a bit higher ever workout)
Minutes 8-12: Warm Down

This is going to be done in the mornings. I would do 30 second sprint/30 second jog intervals but it is too much work switching the treadmill while running at those speeds. I will be doing this either every other day, every day, or days that i am not lifting. Any opinions?

In a few hours i will be doing my upper body workout(hopefully my shoulder and wrist will be ok)

Upper Body - Hypertrophy
EDIT IN PROGRESS.....

[atherjen]

doing the HIIT on off days is a great idea! are you only going for 12 minutes though in total?

[DaRkAnGel]

Yea, i do not really believe in the longer cardio sessions. I believe i can get enough done in 12 minutes.

[KetoManiac]

Originally Posted by DaRkAnGel

Yea, i do not really believe in the longer cardio sessions. I believe i can get enough done in 12 minutes.

yeh sure . lazy













































LOL . I like HIIT alot better. Make sure you lay off of it during the deloading weeks. Also HIIT is ALOT harder then regular cardio so doing it every day or even more then twice is probably a bad idea especailly since your loading.

[DaRkAnGel]

2/26/04 (O well might as well do it in a new thread)

Day 4: Upper Body - Hypertrophy
Close Grip Bench Press: 7 x 115, 6 x 145
Pause Bench: 5 x 145
Bench: 155 x 5, 155 x 6
Partial Javorek Complex: 6x 100 (3 sets)
Clean and Jerk:3 x 130, 1 x 140, 1 x 140, 1 x 145

Comments:
Ok so for today's workout i had to bandage my wrist with black masking tape so that my wrist wouldn't give out, also my shoulder was better but still hurt a little - for an injured day, the workout wasn't too bad, except for the fact that when i was doing 140 i hit my freeking chin on the jerk!!!!! After that i decided that i am not doing triples today and just did singles. I damn near killed myself, did i mention that my shoulder got hurt? HAha o well, all in a day's work.

[DaRkAnGel]

2/27/04

HIIT CARDIO:
4 mins warmup at 4 mph.
4 mins running at 7 mph.
4 mins warmdown at 5 mph.

Total Miles Ran: 1.06

Status: Hungry like a hippo. Ahh morning cardio is fun.

Comments:I am planning on upping the intensity, but at a rate that i can continue to do so for a while... any ideas? If not i am planning on upping the running speed .1 ever week or day or something...