the.gladiator1987's log of 2010

[the.gladiator1987]

11/11/10 - Legs/Chest
199.5 lbs

DB Incline:
75x6
90x6
100x6
115x6
135x6 yeeeesss buddy!

Squats:
135x5
185x5
225x5
275x5
335x7

Standing 1 leg curls:
30x6
35x6
40x6
40x6


***Another solid workout. DB Incline went great, I am goin for 140's next week. Squats went good too because I jumped 20lbs from last week and only came a rep short. Im supposed to be doing a 5x5 style for my heavy lifts but I figured it wouldnt hurt to go to failure if I got some left in the tank, and besides Im not doing a lot of leg work besides squats and 1leg curls because of my groin. It is around 90% healed, I hope its 100% by the time football starts in Spring.

Ending beastdrol in about 5 days, but then starting deca in 7 days. So I should see some nice mass start comin along. Got most of my PCT stuff so thats all taken care of.

After cycle I am going to focus on a lot of football stuff, Im about to post some goals and routine setup after cycle

 

[Tblock1]

wow sweet strength gain man 135's on incline is awesome!!!

 

[the.gladiator1987]

OK Football routine is going to be:

Routine:
Monday: 5x5 (Hang Cleans/Squat/Bench)
Tuesday: Sprints/Game time sprints/DB Drills
Wednesday: 5x5 (Push Press/High Pulls/Squat/Deadlift)
Thursday: OFF
Friday: 5x5 (Power Cleans/Squat/Bench/Dips)
Saturday: Plyos/Stadiums/20/40/60/80/100yd sprints
Sunday: OFF


Pre/Post Recovery work:
-Dynamic stretching 2x a day: Wake up / before workout

-Static stretching 1x a day: After workout

-Foam rolling 2x a day: Wake up / before workout

-Balance work 1x a day: Before bed


Diet/Supplementation:
4000-5000 calories CLEAN FOOD (oatmeal, milk, bananas, eggs, chicken, turkey, veggies, peanut butter, ww bread, cottage cheese, almonds)
1 gallon water
8 hours sleep
3 protein shakes
Creatine
Multi-vitamin
Anti-oxidants
Fish oil


Goals:
-Improve 40yd dash
-Improve vertical jump
-Improve every lift (Including olympic lifts)
-Improve agility/balance
-Be 205lbs @ 10% BF
-Start at Safety

 

[the.gladiator1987]

wow sweet strength gain man 135's on incline is awesome!!!

thx bro, I was definitely stoked about that. This week was a very good week for me in all my lifts

 

[Andalite]

thx bro, I was definitely stoked about that. This week was a very good week for me in all my lifts

GREAT to hear!!!

 

[ghettostudmuffin]

Your benching power is pretty beast for your weight man.

Pressing 135's on incline is some serious shit.

LOL, you motivate me to get stronger. I'm a good 30lbs heavier than your ass and you lift more than me. Not gonna stay that way forever fucker!!!

Nice work amigo.

 

[the.gladiator1987]

Your benching power is pretty beast for your weight man.

Pressing 135's on incline is some serious shit.

LOL, you motivate me to get stronger. I'm a good 30lbs heavier than your ass and you lift more than me. Not gonna stay that way forever fucker!!!

Nice work amigo.

haha thanks man, i did gain a lot of strength fast in the past 4-5 weeks. Diet hasnt been the best but im EATING.. ive always had good pressing power and my shoulders/chest have been my strong point for sure. I wish I had a stronger back but I neglected it like a lot of ppl when i first started training

Next week im gonna videotape the following lifts

Bench
db incline
weighted dips
deadlift
btn military
db military
squats

 

[babushka]

Where is videotape ngr?

 

[the.gladiator1987]

Where is videotape ngr?

whats up big guy, im videotaping all these lifts next week so from the 15th-19th

Stoked!

 

[ExtraMile]

make sure to include red meat bro. I would add potatoes and rice too for carbs.