JoshMans Bulk Up Journal

[Joshua H]

Moving my former journal that was over at MD to this here fine board. Going to continue right where I left off from. Starting from scratch as far as the posts go however.


Today was legs max effort day, trained early today because I had some clients and other schedualing matters to adjust for today. It may have helped me to train early today cause I felt really good and energetic the rest of the day. Plus I made some best ever lifts!!

9AM Start

5 Minute Bike Warm Up
Lower Body Dynamic Warm ups

Squats- 10th set I hit 350 for 2 reps!! (PR)
SLDL- 4th set I hit 315 for 6 reps (straps) (PR)
Leg Extensions- 2nd set I hit 170 for 11 reps
Standing calves 3rd set with a 60 in each hand for 9 reps
Seated Calves 2nd set with 110lbs for 8 reps

3 Minute Bike Cool Down
Lower Body Band Stretching

1015am Finish

The foods for the day:
http://www.fitday.com/fitness/PublicJournals.html?Owner=oregonpanthers

[Joshua H]

Yesterday was my total off day from the gym completely. I just rested and recoverd. My daily diet and food intake can always be found in the fitday link in my first journal post.

Today was my upper body dynamic effort day. Here she is....

Failure was reached at the set listed, prior sets were held 1 rep shy, pyramid weight, 60 second timed rest used between sets.

Bench press 10th set 150lbs x 3
bodyweight chest dips 2 sets x 10
Bent BB Row 3rd set 180 x 12
Close Grip Pull down 3rd set 140 x 8
Seated Shoulder Press machine 3rd set 120 x 8
BB Curls 8 reps 3rd set
Skull Crushers 8 reps 3rd set
(superset) 50lbs + bar weight)

That was all for today......PR in the bent row and the bench press today!

[Joshua H]

Today was my lower body dynamic effort day, this was our story, take a look....

10 sets of 2-3 box squats, sit down, explode up fast, 60 sec breaks.
215lbs

static power jumps, 15 sec breaks, 20 reps

leg extensions 3 sets
3rd set 160 x 11

hamstring hyperextensions 6 sets
6th set, 30lb dumbbell x 10

leg press calves 3 sets
3rd set 300lbs x 8

seated calves 3 sets
3rd set 110lbs x 10 reps

That be a rap for today my friends, daily foods can be seen on my fitday link at the top.

[Joshua H]

Last 2 days were cardio only days, bike intervals for 30 minutes but not fasted as many may assume it was. I have not done fasted cardio in 3 weeks now and its helping big time with strength gains!

But for today we have upper body max effort workout, here she was......

I should note that as of this morning I am pretty sure I am battleing a nice head cold and possible ear infection! Nothing really terrible but just annoying as all hell to have right now. In my work all I do is touch people, equipment, machines, pads, weights, plates, spot people etc.....I am more worried about my clients and my teams getting ill then myself to be frank. I am washing my hands like a mad man to say the least!

Start at 550pm finish at 705pm

incline close grip bench 10 sets
10th set 1 rep at 200lbs

nautilus t bar rows 4 sets
4th set 8 reps at 160lbs

seated nautilus row machine 3 sets
3rd set 8 reps at 210lbs

seated plate loaded shoulder press 3 sets
3rd set 5 reps at 120lbs

cambered bar curls 2 sets
2nd set 9 reps at 75lbs

cambered bar skull crushers 3 sets
3rd set 9 reps at 70lbs

Despite my cold I had a great workout with little interference from my illness. I did have 2 strong cups of coffee and a GTE before hitting the gym and liberal use of BCAA/Glutamine during the workout so maybe that helped some?

Thats a wrap folks!

[Joshua H]

Miss yesterdays post so here is what I did.

Legs Max Effort Day

Start 330 pm End 440pm

5 minute bike warm up
dynamic movement + stretching

squats 10 sets
10th set 350x2

SLDL 4 sets
4th set 335x5

leg extensions 2 sets
2nd set 180x11

standing calves 3 sets
3rd set 70 lb db's x 11

seated calves 2 sets
2nd set 110x11

Thats a wrap for today. See post #1 for a link to the foods for the day.

Today is my total off day, no lift and no cardio. This will be helpfull in getting over my cold and ear infection I just had hit me this week!

[Joshua H]

Ok so I got two days worth of workouts to post up so here goes.

Thursday was upper body dynamic effort day.

Start 7pm End 815pm

Bench press
10x3 at 155lbs

BW Dips
2x10

BB Rows
3x8-12 at 190lbs

DB Pull Overs
2x15 @ 60lbs

Standing Lateral DB Raises
3x10-12 @ 30lbs

BB Curls superset with
BB Skull Crusher
3x9-10 @ 70lbs


Fridays workout was Lower Body Dynamic Effort

Start 345 end 5pm

Box Squats
10 x 3 at 225lbs

Static Jumps
BW X 20

Leg Extensions
3x10-12 @ 180lbs

Noridic Leg Curls (Glute Ham Raises)
BW X 8-10

Leg press calves
3x10-15 @ 340lbs

Seated Calves
3x10-12 @ 110lbs

That was what we did and how we did it. A few new PB's this week in some key lifts, more weight or more reps or both, always a good thing!

Weight was up to 207lbs while bodyfat still just under 12.5% so things are really clicking!

My food intake is available on my first post which has the fitday link in it.

Now I get to go drive to the gym in the 4 inches of snow we have coming down in Wisconsin!!

[Joshua H]

This weekend was just the standard cardio workouts. 25 minutes a peice on the bike doing my not so fun intervals. Thats baiscly all I did as far as exercise this weekend. I did however get to lead an hour long Army National Gaurd workout on Sunday in Baraboo, WI. It was a blast! I also got to teach 2 classes on weight loss and nutrition/eating for health and performance. The feedback I got from the leading officers and the recruits was awsome! I was asked to come in once a month and do the same thing for them and I happily accepted the offer!

But for today lets get back to business. The workout was my upper body max effort day and today I swapped a few exercises from the past 3 weeks to keep the gains coming.

Start 3pm- Finish 4:10pm

10 Minutes Foam Rolling Warm Up

DB Floor Press 10 sets - set 10 = 90's x 3 reps

Weight Pull Ups 3 sets - set 3 = 30lb db + BW x 5 reps

Lat Pull Downs 3 sets - set 3 = 150lbs x 8 reps

Seated DB Shoulder Press 2 sets - 2nd set = 60's x 5 reps

Cambered Bar Curls 2 sets - 2nd set 90lbs x 6 reps

BB Skull Crushers 3 sets - 3rd set 80lbs x 8 reps


Felt damn good to throw in the new exercises today, the floor presses were sick! The weighted chins were awsome! The new angles and movement patterns really get the chest and lats screaming! My weight is up to 207lbs now since the start of the year so things are trucking along as well as could be expected.

[red barraca]

This weekend was just the standard cardio workouts. 25 minutes a peice on the bike doing my not so fun intervals. Thats baiscly all I did as far as exercise this weekend. I did however get to lead an hour long Army National Gaurd workout on Sunday in Baraboo, WI. It was a blast! I also got to teach 2 classes on weight loss and nutrition/eating for health and performance. The feedback I got from the leading officers and the recruits was awsome! I was asked to come in once a month and do the same thing for them and I happily accepted the offer!

But for today lets get back to business. The workout was my upper body max effort day and today I swapped a few exercises from the past 3 weeks to keep the gains coming.

Start 3pm- Finish 4:10pm

10 Minutes Foam Rolling Warm Up

DB Floor Press 10 sets - set 10 = 90's x 3 reps

Weight Pull Ups 3 sets - set 3 = 30lb db + BW x 5 reps

Lat Pull Downs 3 sets - set 3 = 150lbs x 8 reps

Seated DB Shoulder Press 2 sets - 2nd set = 60's x 5 reps

Cambered Bar Curls 2 sets - 2nd set 90lbs x 6 reps

BB Skull Crushers 3 sets - 3rd set 80lbs x 8 reps


Felt damn good to throw in the new exercises today, the floor presses were sick! The weighted chins were awsome! The new angles and movement patterns really get the chest and lats screaming! My weight is up to 207lbs now since the start of the year so things are trucking along as well as could be expected.

looks good but not warming up doing floor press 3x90lbs no warm ups,maybe its the rolling foam thing

[red barraca]

tell me bro,iam not knockin you at all.what is foam rolling

[Joshua H]

Foam rollers are a 4ft hard foam cylindar shaped roller several rehab specialist use to losen up muscles and joints with patients. Athletes also use it for the same purpose. Its like a self controlled means to deep tissue massage. Pending how much weight you allow to rest on the foam roller and what particular body part your rolling out, you can have a light or deep message like effect. Its amazing for lower back and shoulers, hams and glutes, IT band, quads, lats and chest. Other smaller muscles can be hard to work with. We use it almost daily with every team at UW before workouts.

[Joshua H]

Today was my lower body max effort day and this is how it went:

Start 6:20pm End 745pm

10 Minutes Foam Roll
5 Minutes Siri Band Lower Body Dynamic Stretching

Floor Dead Lift - 405x2 10th set (best ever without straps)
BB Good Morning - 160x6 4th set
Leg Extensions - 185x11 2nd set
Smith Calf Press - 180x9 3rd set
Seated Calf Press - 160x8 2nd set

4 minute recombent bike cool down

Foods intake available on first posting, see the fitday link.

[Joshua H]

Today I got to sleep in after getting a call at 11pm last night from my supervisor saying that my 3 morning teams had their workouts called off by the head coach.....no waking up at 6am to make it in for 7am workouts!! I set the alarm for 730 and enjoyed every minute of extra sleep I got today!!

Today was my upper body dynamic effort day and here she is:

Start 9am End 1015am

10 Mins Foam Rolling

BB Bench 10 sets of 3 at 160lbs
Close Grip Bench 2 sets of 10-8 at 160lbs
T Bar Rows 3 sets of 12-8 at 160lbs
Wide Lat Pull Downs 3 sets of 12-8 at 150lbs
DB Cross Bench Pull Overs 2 sets of 15 at 60lbs
Standing Cable Lateral Raises 3 sets of 12-8 at 65lbs (total weight)
DB Alt DB Curls SS w/ Stading Tricep Rope Extensions 3 sets each
30's x 12 reps each arm w/ 12-10 reps at 70lbs

5 minute incline treadmill walk cool down.

Thats all she wrote for today. Raining like mad out in southern Wisconsin today, warmer thank god but wet as hell. Tonight I have 3 clients coming in after I go check out the first round of WI High School State Wrestling in Madison. Should be some good wrestling to be seen!

[Joshua H]

Spent 12 hours at work today between training teams and watching high school state wrestling in the same building. Just pure energy all over the place! It made for a kick ass workout seeing all the athletes around me all day, the vibe of competition was everywhere!

Today was LB Dynamic Effort Day, here she is:

645pm start, 715pm end

5 min recumbent bike
10 minute foam roll

Box Squats
10 x 3 at 225lbs

Static Jumps
BW X 20

Leg Extensions
3x12 @ 170lbs

Noridic Leg Curls (Glute Ham Raises)
6 sets 10

Leg press calves
3x12 @ 360lbs

Seated Calves
3x15 @ 90lbs

That be all for today my friends. Making a nice little trip over to Milwaukee tomorrow after work to meet some prospects. Will see how that goes. Have a good weekend ya all!

[Joshua H]

This weekend was just cardio workouts. 25 minutes intervals sprints on the bike, in and out and over. Thats all I got for ya for the weekend events. Did make a trip to Milwaukee, WI to visit some client leads and a few friends, thats was cool to catch up! That was it, all I can think of now is the Arnold in 5 days!!!

[Joshua H]

Could not access the site yesterday for whatever reason so no post. I will put it up now along with todays post.

Yesterday was upper body max effort and it looked something like this:
only the last max out set is listed

floor db press: 95's x2 reps, 10th set

weighted chin up: 30lb db between feet x 5 reps, 3rd set

lat pull downs: 160lbs x 8 reps, 3rd set

seated db shoulder press: 60's x 5, 2nd set

bb curls: 90 x 7, 2nd

bb skull crusher: 80 x 7, 3rd

Thats was it for yesterday.


Today was lower body max effort:

floor deadlifts: 425lbsx2 8th set

bb good mornings: 165lbsx7 4th set

horizontal leg press: (quads focus, feet low and narroe, heels up) 380lbsx10 3rd set
no leg extension in the gym at work

single leg db calf raises: 45lb db held in hand of leg doing the calf press.
4x 8-10 reps per calf

Did 10 minutes of band pnf stretching and foam rolling afterwords and it felt awsome!

Thats a wrap!

[robert da strongman]

good stuff!

[Joshua H]

Yesterday was an off day, no cardio and no weights, just recovery.

Today was upper body dynamic effort. This is the story...

6 minute bike warm up
5 minute foam roll

10 sets of 3 reps flat bb bench @ 170lbs, done as fast as possible

2 sets of 8 reps close grip bb bench @ 165lbs

3 sets of 9 reps nautilus t bar row @ 165lbs

3 sets of 9 reps lat pull downs @ 150lbs

2 sets of 15 reps cross bench db pull overs @ 65lbs

3 sets of 10 reps cable side laterals @ 65lbs

the last two here were done superset fashion

3 sets each of alternating db curls and standing overhead tricep cable extensions (rope)
13 reps each arms on db curls with 30's, 10 reps per set for triceps at 70lbs


Thats all I got for ya. Been packing up all day since for the Arnold trip ahead. I and 7 others from Madison/La Crosse are dirving down this evening for the 8 hours journey to Columbus OH! I have butterflys just thinking about how my 4th year in running will pan out when we get there to see the biggest fitness event in the world!

[Joshua H]

Ok so after an amazing weekend in Columbus for my 4th consecutive ASC I am back home in Madison WI still recovering from the weekends events and happenings. Each and every year get bigger and better and more memorable then the one before. This year was different having 7 other guys from the University Bodybuilding Club come along with me for the journey making it much more enjoyable to joke, talk and hang with others as passionate about the sport as I am.

We all hit up a workout at Metro Fitness in Worthington just north of Columbus on Friday night which was awsome as hell. We all helped one another in our lifts and fed off one another energy. It was like the golden years of bodybuilding when all you do is eat, lift and go watch bodybuilding! We loved it!

4 of the 8 of us in my posse of Wisconsinites went off and found two staple Columbus eateries, one being Ohio Cafe and the other Thurman Cafe. Friday night brought us to Ohio Deli where 3 of us dominated the Dagwood Challenge 30 minutes to eat a 2.5lb dagwood along with a side of fries. Dame was that good! Saturday we found ourselves at Thurman Cafe taking on the "Thurmonator" burger. This might have been the best burger I have ever sunk my teeth into period, nothing I recall has come close to this bruger!

The expo was off the wall as always and this year I got pics with more celebs, pros, fighters, supplement girls, editors, radio show host then in the past 2 years combined! I had a stratagy all planned out this year and it worked perfectly!

But ok back to the jist of the post. Back in my own gym doing what we bodybuilders do, lifting heavy shit and getting big!

Todays Outline:

1230pm
5 minute bike warm up
foam roll

DB Inline Bench 8th set 85's x 2 reps
Weight Pull Ups 3rd set with 30lb db between feet x 5 reps
Wide Lat Pull Downs 3rd set 160lbs x 10 reps
Seated DB Shoulder Press 2nd set 60lbs x 5 reps
BB Curls 2nd set 90lbs x 6 reps
SKull Crushers 3rd set 80lbs x 7 reps

abs
5 minute bike cool down
foam roll

Finish at 1:50pm


Sweet workout today still going off massive amounts of energy and motive thanks to this weekends ASC! Next year I am 100% sure to be making a return to the event only this time I will be flying down from where ever I live at that time. 9 hours of driving is just to long for me! Cant sit till that long!

PS..Weight today hit 210lbs and still under 13% bodyfat! Loving the weight gains so far this year!!

[Joshua H]

Yesterdays lift was interesting as it was done back at my alma mater, lifted back at my high school gym since they have platforms there which are a must for deadlift day! Been 6 years since I lifted regularly at that gym, trip down memory lane thats for sure!

The scoop for the day is as follows: (weight listed is for final max set only)

345pm Start, 5pm End

BB Complex Warm Up 2x through....

Floor Deads, 8 sets, 435x2
BB Good Mornings, 4 sets, 170x5
Leg Extensions, 2 sets, 200x11
Standing Smith Calves, 3 sets, 200x10
Leg Press Calves, 2 sets, 380x10

5 minutes Static Stretching

Another PB (personal best) in the dead, good morning and leg extension! Awsome workout!

Took my first ever dose of VoluGrow and Synthesize post workout today, loved it!

[Joshua H]

I missed yesterdays post again so let me get that up here for you all to see first...

Upper body dynamic effort day-

My workout happen to be preceded by a 30 minute "Patch" workout as we call it in the field of strength and conditioning. Its a functional movement course of crawls, jumps, stability holds, abdominal core strengthening, flexibility work, muscle cocontractions, isometrics, explosive plyometrics etc. Its 8 different movements along this heavy duty plastic apparatus of sorts that i wont even attempt to describe to you. It seems like it would be a walk in the park but the truth is that it kicks your ass royaly! You can have the best bench, squat, deadlift etc and still get the shit kicked out of you on these "patch" workouts. Its name comes from the fact that it patches up the faults in most atheltes movements and skill development. It fills in the gaps where weight room exercises miss.

Within 30 minutes I was sweating and experiencing a pump in my whole body unlike anything I have felt before. It took me out of my routine big time after having to undergo movements I am not accustomed to, but nonetheless I still found the change very interesting. The coach and vball team has asked me to come do these short and sweet workouts with them 2x a week untill the spring semester ends to get a true feel for how they work as a tool for athletic development.

So safe to say that was my massive warm up to my real workout that followed. Here she was yesterday.

330(patch workout started)
explosive bench press: 170x3 for 10sets
close grip bench: 170x8 for 2 sets
close/reverse lat pull downs: 150x10 for 3 sets
db pull overs: 65x15 for 2 sets
seated lateral delt raise machine: 95x10 for 3 sets

superset fashion:
alt db curls with overhead cable tricep extensions
35lb db's x 20 reps total for 3 sets, biceps
70lb x 10 reps for 3 sets triceps,

I threw in 6-8 sets of 30 second stretches for lower body groin, hams, quads and calves between most of my sets to prevent the unwanted soreness that would likely come from the patch workout. will see how much help it was later today i guess!

Yesterday I also made sure to consume a intra-wokrout carb source given the additional pre workout workout I had to do. I had 30 grams volugrow (compliments of the arnold expo) 30 minutes into my workout followed by my normal post workout shake afterwords.

I will post my workout for today later on.

Thats all folks!

[Joshua H]

Yesterdays workout was my lower body dynamic effort day so lets get it out there...

945am start 11am end

5 minutes bike, 5 minute foam roll

explosive box squats, 235x3 reps for 3 sets (7 prior sets were lead up sets with lighter weight)

shock jumps from parallel position 20 reps with 15 sec breaks

leg extensions, 3 x 10 @ 180

nordic leg curls 6 x 10 @ bw

standing smith machine calves, 3 x 12 @ 90

seated calves, 3 x 12 @ 110

abs, pnf stretching.



Today is just cardio which we just wrapped up on the bike, 30 minutes done and out. Now I can look forward to my best friends bachelor party tonight in the WI Dells! Gonna be a fun night, even if I am the designated driver for the event, lol, oh well, why drink shit I dont like right? Dont need beer to have a good time as I see it.

[Joshua H]

Just cardio this weekend. Bike sessions at 30 minutes each interval style. nothing amazing really, just getting it done and over with. Rested up all weekend.

Today we start another week of lifting so lets get to it.

930am start 1045pm end

incline db bench press, 85's x 2 reps on 8th set
weighted chin ups with 30lb db between feet, 3x5
medium grip pull downs, 160lbs, 3x8
machine shoulder press, 75lbs, 2x7
cambered bar curls, 90lbs, 2x8
weight dips with 30lb db between feet, 3x6
abs
stretching

I will also start posting up the meals in general in this log. Just to give insights to that as well. Macros always end up around 3550 calories, 250 protein, 85 fats and 450 carbs for cardio days and workout days. off days totals are 250 protein, 80 fats, 400 carbs.

1.5 cups oats
1 scoop egg protein

intra workout
30 grams wms

post workout
1/2 cup cream of rice
25 grams whey isolate

1 cup oats
1 large apple
1 cup egg beaters
2 grams fish oil

6 oz cooked chicken
2 cups mashed sweet potato
large salad

6 oz cooked lean ham
1 cup mashed sweet potato
1/2 cup oats
1 oz peanuts

1 cup low fat cottage cheese
3 brazil nuts + 1/2 oz peanuts

Thats the menu for today.

[Joshua H]

Yesterdays lift was as follows:

Start at 12:45, end at 2:15pm
5 minute bike warm up
Dynamic movement prep warm up
Foam Roll

Final Max Set listed only
Sumo Squats 10 sets, 360x2
BB Good Mornings, 4 sets, 170x5
Leg Extensions, 2 sets, 200x11
Standing Smith Calves, 3 sets, 200x10
Seated Calves, 2 sets, 140x9

THAT BE IT!

Foods......

40 steak fries from frozen potatos
1 cup egg beaters

3/4 cup grits
1 cup egg beaters

post workout
30 grams whey iso
3/4 cup cream of rice

7 oz corned beef
40 steak fries from frozen potatos
1 tbsp oil

.66 cups grits
4 oz scallops

7 oz lean ground sirloin2 cups cooked cabbage
1 tbsp oil

6 fish oils taken throughout the day as well

[Joshua H]

March picture and stats updates!

6'2'' 209lbs, 13%, 24 years old, 10lbs gained since Jan 1st already!

http://i192.photobucket.com/albums/z210/oregonpanthers/th_001-3.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=001-3.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_002-2.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=002-2.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_003.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=003.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_005.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=005.jpg)

[Joshua H]

Today was a kick ass workout if I ever had one! I made some personal best (PB) in a few key lifts today so thats was awsome to chart in the log book!

Here we go:

Upper Body Dynamic Effort: (final max set liste only)

Start at 345pm end at 5pm.


power bench press. 10 sets
185x3 (PB)

close grip bench press. 2 sets
175x7 (PB)

close grip pull down. 3 sets
180x10 (PB)

db row. 3 sets each arm
90x8 (PB)

seated side db raises. 3 sets
35x9

seated db overhead tricep ext. 3 sets
50lb db x 12

supinated db curls. 3 sets
35's x 12 reps

Foods for the day.....

1/2 cup grits, 1 apple, 1 scoop egg protein, 2 egg whites, 1 yolk, 1 g fish

1.5 cup oats, 7 oz beef, 1 fish oil

1 cup oats, 1 oz peanuts, 1 cup egg beaters, 2 g CLA /pre workout
1 scoop eas muscle armor during workout
3/4 cup cream of rice, 30 grams whey iso /post workout

9 oz raw sweet potato, 3 pineapple rings, 4 oz cooked lean turkey, 1 g fish

7 oz lean beef, 1 cup oats, 2 g CLA

6 oz cooked chicken, 3 cups chopped lettuce



I wounder if it was the EAS Muscle Armor that did the trick for me today or if it was just a good day in the gym unrelated to the new supplement. I also started the CLA today, first time I ever used any CLA product.

[Joshua H]

Today as you can assume is leg day so here we have it...

Lift at 1245 and ended at 2pm

5 minute elliptical
5 minute foam roll

box squats
10 sets, 250x3 for speed (best ever for box squat!)

static jumps
20 reps with 15 sec rests

leg extensions
3 sets of 10 at 200lb

nordic leg curls
6 sets of 8

smith calf press
3 sets of 12 at 140lb

seated calves
3 sets of 12 at 110lb

PNF stretching at the end as well as ab work.

Foods....

1 cup oats
1 banana
2 eggs, 1 cup egg beaters, 1 g fish

1.5 cup oats
1 scoop egg protein
1 g fish, 2 g cla

1 scoop eas muscle armor

3/4 cup cream of rice
25 grams whey iso
5 grams glutamine
5 grams creatine

1 cup oats
25 grams whey
1 banana
1 oz peanuts

7 oz beef roast
cooked cabbage
2 g cla, 1 g fish
12 oz cooked sweet potato

green salad
7 oz cooked chicken
1 g fish

[Joshua H]

Ok so after an AMAZING weekend of sports events its back to reality of which has not set in one bit, lets look at what happend in my life of work and sports this weekend.....

Saturday: WI men's Hockey takes 3rd in the NCAA finals

Saturday: UW-La Crosse womens gymnastics wins 13th NCGA title, 8th in a row!

Sunday: WI women's Hockey wins 3rd NCAA title, men's basketball loses out in the tourney (oh well, not big on bball anyway)

Sunday: 3 WI wrestlers take 6th or better in NCAA national wrestling championships.


The whole 48 hours was just one sport to the next and to know I play some small roll in every one of them was all that more enjoyable to know the teams, the players, the coaches and the staff really brings it all closer to home let me tell ya! Wow what a weekend!

Anywho.....back to my workouts, this weekend was just 30 mins on the bike both sat and sun for intervals, simple and short, the way I like it. Weight was still at 209lbs yesterday morning but my strength continous to move up higher and higher each week so thats all I ask for.

Today was upper body so here she is....

9am to 1015am

Incline medium grip bench: 180x2 - 10sets
weight neutral grip pull ups: 30x6 - 3 sets
seated machine rows: 220x9 - 3 sets
seated machine shoulder press 180x5 - 2 sets
bb curls 90x8,7 - 2 sets
weighted tricep dips: 30x8,7,6 - 3 sets

abs and stretching at the end.


Foods:
pre workout and breakfast:
1 cup pumpkin
1 cup oats
1 banana
1 scoop egg protein, 1g fish, cla

post workout:
3/4 cup cream of rice
1 scoop whey iso

hour later:
2 cups progresso chicken noodle
large baked potato
6 oz jerk chicken
1 cup cooked green beans
1 cup cooked carrots
large side salad with red wine vinegar (+ raisins, sunflower seeds)

large baked sweet potato
1/2 cup pineapple chunks
6 oz chicken, 1 g fish, cla

1 cup oats
1 cup pumpkin
6 oz chicken
20 almonds

2 cups cooked whole wheat pasta
9 oz cooked salmon fillet (no bone)
2 cups cooked zuchinni squash and carrots
1 tbsp evoo

[Joshua H]

Today its going to be short and sweet so here we have it:

1245pm

foam roll and 5 min treadmill warm up

sumo deadlift
385x2 final set

glute ham raises
60lb db x 7 reps final set

leg extensions
210x10 reps final set

smith calf press
3x12

seated calf press
2x8

Foods:

1 large banana
1 cup oats
15 almonds
1 scoop casein, 1g fish, 1g cla

10 oz raw sweet potato
1/2 cup pineapple
6 oz cooked chicken

3/4 cup cream of rice
25 grams whey isolate

1 cup oats
1 large banana
15 almonds
6 oz chicken, 1g fish, 1g cla

6 oz x lean beef patty
3 slices ezekiel bread
2 tbsp A-1

1.5 cups 2% cottage cheese

[Joshua H]

Missed the post yesterday so here goes:

30 minute functional movement prep workout with volleyball team (at work)

185x3 reps - 10 sets bb bench press
175x7 reps - 2 sets close grip bench
170x10 - 3 sets wide lat pull downs
85x9 - 3 sets db single arm row
30x10 - 3 sets db side raises
35'sx12 - 3 sets db curls
35'sx12 - 3 sets db kick backs

Also added in lower body stretching between most sets because my legs were actually pretty beat from the prior workout with volleyball. its basicly all bodyweight movements and stuff like that, takes you out of your comfort zone of weight training and makes you use more athletic movements and muscle/body coordination.

Amazing how useless weight room strength in these kinds of movements! despite improvements in the gym week by week I found myself really sweating my balls off making it through this 30 minute workout. I dont care really though cause I am not a traditional athlete anymore, untill they require that on stage I dont care how well I do with that kind of training, how I look does matter so lets keep it at that.

Food intake for 6 meals:

250 grams protein
450 grams carbs
85 grams fats

[Joshua H]

Fridays visit to the gym looked like this gang:

630pm untill 8pm

Foam Roll, dynamic warm up
Box Squats @ 250lbs x 3 reps for 10 sets
Shock Jumps x 20 reps with 15 sec rests
Leg Extensions @ 200lbs x 11 reps for 3 sets
Glute Ham Raises w/12lbs bodybar across back x 10 reps for 6 sets
Leg Press Calve Press @300lbs x 10 reps for 3 sets
Seated Calve Press @ 120lbs x 10 reps for 3 sets
Abs: static plank holds, nautilus ab crunch, hanging knee raises
5 minutes PNF stretching

Daily Food Totals:
Macros:
Protein 248
Carbs 455
Fats 83

[Joshua H]

Ok gang so today marks my 9th week on Laynes plane and its working wounders for strength gains like I have never found before! My weight is also making for steady climbs each week as well, the best part of all is that I am staying pretty lean as well and in some cases I feel like I am getting much leaner as some of my clothes seem to fit much different in just the past couple weeks! Things are rocking to say the least!

This weekend was just two cardio sessions on the bike for 30 minutes a pop, interval style, short and sweet.

Today however is where the fun starts again, he she is:

Trained at 545pm, done at 715pm

5 minute bike warm up + foam rolling

hammer strength incline press
10th set @ 260lbs for 2 reps (best ever on any bench press!)

weighted neutral chin ups
3x6 with 30lb db between feet

steaed machine wide row
3rd set @ 220lbs for 8 reps

seated machine shoulder press
2x6 @ 180lbs

bb curls
2x8 @ 90lbs

weighted tricep dips
3x8 with 30lb db between feet

abs and stretching

5 minute bike cool down.


I also got some kick ass pictures tonight but left my cam at the gym in the trainers office! I will upload them tomorrow for sure!

Food totals for today:

protein: 238
carbs:471
fats: 74

[Joshua H]

Today's story here we go.....

start at 945am, finish at 11am

5 minute bike, foam roll

10 sets sumo deadlift
final set @ 400lbs for 2 reps (not bad for not even being able to sumo 2 plates with good form 3 weeks ago!!)

db rdl
4x9 @ 95lb db's

leg extensions
2x12 @ 200lbs

leg press calves
3x10 @ 320lbs

seated calves
2x10 @ 140lbs (left ankle started to tweak out on me, not feel good!)

food totals for the day:

protein: 244
carbs: 488
fats: 89

[Joshua H]

Today was an off day from the gym, no weights, just my cardio which today was more fun then normal. I used the university indoor football turf to hit out some sprints for my HIIT cardio. This was how she went"

Dynamic movement prep 10 minutes:
High Knees
Butt Kicks
Side Shuffle
High Kicks
Side Butt Kicks
Heel Toe Walk

Each for 15 yards, down and back.

Then:

10x70 yard sprints at 80% max speed (walk back to start)
5x30 yards backward sprints at max speed
2x10 yards side shuffle jumps (right and left is one)
2x5 jump tucks (stationary)
2x5 kick flips

Whole thing took maybe 40 minutes but thats with 3-4 minute rest between each new running drill. This kicked my ass but felt way better then any traditional bike or treadmill BS!

Foods Totals:

Proteins: 249
Carbs: 425
Fats: 84

Thats a wrap!

[thepump]

Bump bro good stuff keep it up.

[Joshua H]

Thanks bro! Nailed out some nice personal bests this week, major leaps in strength so I guess thats progress. I also nailed 210lbs this weekend for the first time since Dec of 2007! Still under 12% bodyfat too. Layne is working his magic on me big time. I am loving it to!

[Joshua H]

Upper Body Dynamic Effort Day:

(I must note that my legs were more sore then expected after yesterdays cardio workout!)

Start 845am, end 10am

flat bb bench
10 sets at 185lbs x 3

hammer strength pull down
3 sets at 180lbs x 10

1 arm db rows
3 sets at 90lbs x 8 each

side db raises
3 sets @ 25's x 12 reps

db curls @ 35lbs superset with flat db skull crushers @ 30lbs
3 sets of 12 each


Crazy pump going from this workout today despite the longer (2-3 minute) rests so that was nice!:)

Food totals:
protein: 225
carb: 452
fat: 79

[Joshua H]

Fridays lift:

345pm - 5pm

Explslive Box Squats

10x3 @ 275

Shock Jumps
BW X 15

Glute Ham Raise w/ 25lb bodybar on back
6 sets of 8

Leg Extensions
3 x 12 @ 180lbs

Leg Press Calves
3 x 12 @ 300

Seated Calves
2 x 12 @ 115lbs

Legs were still tender from the sprint workout on wednesday, not liking that much let me tell ya. I did some good deep stretching after today workout which did help for a while but the tenderness came back eventually.

Food Totals:

Protein 227
Carb 431
Fat 75


Tomorrow is weigh in day and body comp check so will what the scale says tomorrow morning and what the numbers read. Lets hope for good things.....


Off to Sheboygan, WI tomorrow all day for the INBF Central Championships Bodybuilding and Figure Championships. Hoping for a good show!

[Joshua H]

All we did today was go check out the INBF Midwest Central Championships in Sheboygan, WI. First time the show was put on by 2x WNBF pro Brenda Rhea. Small show but thats to be expected for a first time show in a new city. It was very well run and fun to see with my first time clients who will all be on stage in 3 weeks today! Many of the competitors we saw today will be back up in weeks doing battle with my squadren of men and women as well!

No cardio and no workout today, just resting up.

Food Totals:

protein: 219
carbs: 404
fat: 79


And we hit 213.5lbs today so that was fricking awsome! Broke the 210 mark at last!

[Joshua H]

Just a nice easy laid back Sunday with church and brunch with family. Did my 30 mins on the AFT this morning and that was it. Trained a client, worked with one of my teams at UW this morning and that was all se wrote. Oh I might add that a client/friend/biz partner of mine are now seriously in the process of promoting our own contest through the Wisconsin Army National Gaurd within years end! We are sitting down next week to plan out the specifics of when, where and how we are going to attack this baby! Otherwise today I just sat back, ate and let the body grow as they say. Nothing more to report on really for today.

Food Totals:

240 protein
404 carbs
70 fats

[Joshua H]

Todays plans looked like this:

Lift at 930am - 11am

BB Flat Bench: 10x2-5 reps, final set 230x3 (personal best)

BW Wide Pull Ups: 3x9

TRX Strap Inverted Row (neutral grip): 3x8

Seated DB Shoulder Press: 2x8 @ 60lbs (personal best)

BB Curls: 2x8 @ 95lbs

BB Skull Crushers: 3x8 @ 75lbs

Abs: Medball wall slams: 3x15

Amazing workout today! Killing the log book week after week and I love it!

Food totals for the day:

252 g proteins
479 g carbs
82 g fats

[Joshua H]

Todays lift went a little like this:

7pm - 815pm

Final set # and reps x load will be listed for the exercise completed in order...

BB Squats: 10- 2x350lbs
SLDL: 4- 4x335lbs
Leg Extensions: 2- 12x220lbs
Leg Press Calves: 3- 8x340lbs
Seated Calves: 2- 8x125lbs

Also did some major PNF stretching between most my sets today which felt amazing! Did some extensive foam rolling before the workout as my IT and TFL's were acting up last night and today.

Food Totals for the day:

protein: 246
carb: 458
fat: 83

[Joshua H]

Dont know if it was the 5.5 hours of sleep I got last night or the missed cup of morning coffee that kick started my headache today but once it started it never ended! Just one of those mild ones that wont go away and annoys the piss out of you.....yeah that kind. Even after a 20oz panera coffee today at about 11am it did subside for a bit but then came right back within hours. Oh well, live with it and get over it right?

I also found myself yawning all morning long at work which is not good when your in a high energy fast paced gym with D1 athletes your trying to coach up and drill to the point of puking. Hard to be intense when a yawn breaks every other sentence you speak!

One of thos days! Thank god it was not a workout or cardio day, just rest and nothing more.

As of this week it is also starting to dawn on me that in 6 weeks time I will be forever done with college and done with this internship (and working for free) so that I can then (pray to god for) a job opening is the field I so very much have grown to love! Now who, where, how and what that will be with is totaly unknown right now. But in 6 weeks I embark on a new segment of life!


Todays Food Totals:

256 protein
368 carb
76 fat

[Joshua H]

Todays lift was awsome with even more personal best to boast about, here she is:

930am - 1045am

Final set # and reps x load will be listed for the exercise completed in order...

BB Power Bench: 10- 3x190lbs
Close Grip Push Up: 2- 9xBW+eccentric load
Power Pull Ups: 3- 8xBW+30lb vest
One Arm DB Row: 3- 10x105lbs
Seated DB Press: 3- 7x60's (1x10 side db raises final set)
DB Curls: 12,12,10x35's - superset with
Overhead Cable Extensions: 12,12,12x80lbs

Food Totals for the day:

protein: 257g
carb: 457g
fat: 80g

[Joshua H]

Yesterdays events quick....

645pm to 8pm.....trained with a client of mine who is 2 weeks out from the INBF WI Natural Championships, 22 year old Tyler Reynolds, doing the mens middleweights for his contest debut! The boy looks awsome!

Box Power Squats: 10x3 at 275lbs
Shock Jumps: 20 reps with 15 sec rests
Leg Extensions: 3x12 at 185lbs
Glute Ham Raises: 6x10 with 45lb O-Bar
Smith Calf Raises: 3x12 at 180lbs
Seated Calves: 3x12 at 110lbs

Abs & Stretching at the end......


Foods for the day:

Protein: 230g
Carbs: 466g
Fats: 79g

[Joshua H]

Saturdays plans were as follows........

Not much really, 30 minutes elliptical firs thing in the AM before heading over to do 2 weeks out pics on my 5 clients competing in The INBF WI Natural Championships in Madison. I also started my 2 weeks cut in the bulk/cut cycle of Laynes program he has me on for what was just 10 weeks yesterday. So my cals and macros will be lower of course but its only for 2 weeks so I see no harm in the man's madness, it always comes out better then expected in the end.

Saturday Food Totals

carbs 374
protein 253
fat 60

Fiif

[Joshua H]

Sunday was just like Saturday, just 30 minutes of cardio on the bike and the rower, split 50/50. Food totals amost the same numbers give or take a gram or two.

[Joshua H]

Today we have some good numbers in the gym and some more personal bests!

630pm-8pm

DB Bench
100's x 3 reps

BW Pull Ups
3 x 8 reps (slow eccentric)

Inverted BW Row
3 x 9 reps

Seated DB Shoulder Press
2 x 7 @ 60's

Cambered Bar Curls
2 x 7 @ 100lbs

Tricep BW Dips
3 x 9 (slow eccentric)


-30 second isometric holds-

between two bench push up hold
chin up hold
kneeling 90 degree (elbows) db press hold
db 90 degree hold
cable press down 90 degree hold

Just trying out some new shit with isometrics today, why the hell not?

Food Totals: (again, 2nd day of the 2 week cut phase)

Protein -240
Carb -398
Fat -66

[Joshua H]

See to be one day behind on all my posts this week, oh well, as long as I keep the log running.

So for yesterdays workout we did as follows:

1145am - 1pm

squats:
3x5 @ 145
2x5 @ 175
2x4 @ 225
3x3 @ 315 (no belt today, forgot it, hence the drop in weight)

bb rdl:
1x6 @ 225
3x6 @ 315 (no belt or straps this time)

leg extensions
2x10 @ 240 (maxed out the machine for first time!)

leg press calves
3x8 @ 340
1x8 @ 300

Foam roll, PNF stretch at the end.


Food Totals:

Protein -248
Carbs -401
Fats -67

[Joshua H]

Today will keep it short and sweet.

25 mins cardio intervals on the treddy, quick 2 rounds of abs, done and out!

Foods for the day:

Protein -249
Carbs -306
Fats -86

Also should note that I had the chance to partake in what ever that yoga is called where you do it in a room that goes from 90 degrees up to 105 degrees throughout the 45 minute session. In like 5 minutes your dripping sweat already! I liked it myself since it offers a complete contrast to weight training movements and contractions. Nothing like a room full of college womens hockey players and just a couple guys bending in to all sorts of interesting positions while working up a sweat is there? Nope did not think so!

[Joshua H]

Ok gang so after almost 2 weeks of abscence I am back and and it. My laptop was getting some work done and that made it hard to log on as often as before to list my daily events and happenings. But I am back now and the laptop is working better then ever so lets get to it shall we!

I left off 1 week through my 2 weeks cut intervals of Laynes program he has me on. This week in fact marks my final week working with Layne directly via email and updates, day to day assistance. I am confident I am ready to go on and continue his plan now that he gave me a solid base to move forward with. I will list all my pre and post 12 weeks training values, weights, body comps, pics and lifting stats this weekend for all to see.

Yesterday was just an off day, 30 mins moderate intensity incline treadmill walking. HR at about 135-40 the whole time. I do cardio 3x a week last week and now this week as well as part of the cut interval. I should also mention that I made a best ever pull in the deadlift on Tuesday! I pulled 455 for 1 full rep on my final set of deads and it was awsome! Never did I think mid 400's would somthing I could do, at least not this quickly anyway. Back is sore as hell from my ass to my neck but in a good muscle soreness type way, how could it not I guess?

I also want to let everyone in on my 6 clients who are competing this weekend in Madison, WI in the WI Natural Bodybuilding and Figure Championships. Its a WNBF pro qualifer at that. I have 2 middleweight men and 4 figure women in this show. I am as nervouse as they are and I am not even competeing myself! This coaching thing is fun as hell though being able to share the bodybuilding flame with others for the first time!

Yesterdays macros are as follows:
Pro -250
Carb -248
Fat -56

Post up todays lifts and foods later on. Peace ya all!

[Joshua H]

Ok so as promised here is todays activities and events....

Lifted at 12 noon right there at work in the athlete training center at UW, gotta love being able to train right where you work! Finished at 130pm sharp.

Flat BB Bench - speed emphasis
10 x 4-2 reps, max set @ 200lbs

Close Grip BB Bench
2 x 8, 7 @ 160lbs

Weight Vest Medium Grip Pull Ups
3 x 7,6,5

T-I-Y-W-L Prone Shoulder complex
2x10 each

Seated Unilateral Kieser Cable Row
3 x 10 each arm: max set @ 50 PSI

Kneeling Side DB Raises w/ Foam Roll Adductor Squeeze
3 x 12 @ 20's

Parallel Kettleball Pull Overs
2 x 12 @ 52lbs

BB EZ Curls - speed emphasis
3 x 10,8,7 @ 75lbs

DB Skull Crushers - speed emphasis
3 x 10,8,8


Thats a wrap!

Food Intake Totals:

Pro-232
Carb-370
Fat-67

[Joshua H]

Ok so this weekend was just packed full of events given the WI Natural Championships I had 5 of my clients in this weekend in Madison, WI. I had 2 mens middleweights and 3 womens figure. I had a wide range of athletes in this show from 22 to 47 so you can imagine the fun I had in prepping/coaching these individuals. For every one of them it was their first contest as well so it was quite a high strug by worthwhile weekend for all involved!

2 of my girls in figure (medium and masters) took 5th and 3rd respectively but my middleweight open and masters athletes did not make top 5 out of a 9 man class of which I thought was the best I have ever seen in this contest after 5 years in attendance. In fact the whole show was stacked better then ever for both men and women this year! Everyone came ready for war this time!

That said I was not able tp post this weekends events, foods or lifts but it dont matter cause I did not train this weekend, just cardio on Saturday morning and nothing at all Sunday.

So that brings us to today........


Trained at work at 945am to 1115am

DB Flat Bench: last 3 sets @ 100's for 2 reps (10 total sets)

Weight Vest Dips (30lbs)
6,6,6

Weighted Vest Medium Grip Chins
6,6,6

Inverted Weighted Vest Bodyweight TRX Strap Rows
8,8,8

Seated DB Shoulder Press: 2 sets @ 60's for 6 reps

Seated DB Curls: 2 sets @ 35's for 8 reps

Standing Overhead Kieser Cable Extensions (rope)
2 sets @ 40psi for 8 reps

Abs: Plank isometric holds:
45 sec hold front x 2, 30 sec hold sides x 2


Foods: (back on another 8-10 week bulk cycle of laynes plan)

422 carbs
243 proteins
79 fats

[Joshua H]

Yesterday was just 25 minutes of intervals sprints on the tready, plain and simple.

Today was upper dynamic effort and it went like this:

9am-10:30am

BB Bench Press speed reps
8x 2 reps @ 225lbs

Smith Close Grip Bench
2x 8 reps @ 140lbs

Narrow Lat Pull Downs
3x 8-10 reps @ 160, 160, 180lbs

1 Arm DB Rows
3x 10 reps @ 100lbs

Cross Bench Pull Overs
2x 12 reps @ 60, 65lb

Kneeling Side DB Raises
3x 10 reps @ 25's

Superset 3 sets of biceps and triceps-

preacher curls @ 70lbs @ 8-10 reps
straight bar tricep cable extensions @ 70lbs x 8-10 reps

Abs:
Isometric plank hold, front, and both sides @ 45 seconds each
8 reps of 6 sec eccentric delcine sit ups

Totaly awsome workout today! Felt really good and kept a good pace going the whole time!
Food Totals:
248 protein
428 carbs
74 fats

[Joshua H]

RX Muscle Forums

That thread link is to the photo gallery where I last posted my most recent pictures and stats as well as a comparison set from March 17th. So the pics show 6 weeks progress and my lifts show 13 weeks progress. Just wanted to put that out there for people to see in my log as well.

With interning, training clients, and finishing my masters, life has been busy as all hell possible. But somehow I keep making small steps forward and thas the direction I want to go. Only have this week left in my internship and then I am going to spend the summer (up through July 31) doing my own consulting, coaching and training with a team of 12 clients for shows this summer or early fall before excepting 1 of 3 offers made by D1

[Joshua H]

RX Muscle Forums

That thread link is to the photo gallery where I last posted my most recent pictures and stats as well as a comparison set from March 17th. So the pics show 6 weeks progress and my lifts show 13 weeks progress. Just wanted to put that out there for people to see in my log as well.

With interning, training clients, and finishing my masters, life has been busy as all hell possible. But somehow I keep making small steps forward and thas the direction I want to go. Only have this week left in my internship and then I am going to spend the summer (up through July 31) doing my own consulting, coaching and training with a team of 12 clients for shows this summer or early fall before excepting 1 of 3 offers made by D1 colleges I have applied to as a assistant strength and conditioning coach. Right now I have Colorado State University, St. Marys College of Californina, and Indiana University to choose from. My commit date is June 1 and my start date in August 1st. I am exited as hell to be nearing the point of getting my first real career job started doing what I love, but also nervouse about moving out of state and away from family and friends and the city I love with all my heart! Change is both scary and welcoming I guess.

But as for todays workout, lets get back to it!

930am-11am

5 minute bike warm up
5 minutes dynamic warm up

bb flat bench
135x5
135x5
135x5
185x4
185x4
184x3
200x2
200x2
235x2
250x1 (personal best)

bent bb rows (belt and wrist straps)
200x8
200x8
200x8

wide lat pull downs
170x10
180x10
180x10

seated db shoulder press
70x5 (personal best)
70x3-2 (rest pause)

seated db curls
40x6
40x6
40x6

cambered bar skull crusher
85x8
85x8
85x7

abs: front iso plank 45 seconds, side iso plank 30 seconds each (x2)

5 minutes pnf stretching

Food totals for the day:

kcals: 3492
protein: 232
carbs: 452
fat: 84

[Joshua H]

Today we had more PR's to speek of so lets get to it!

Lift at 12 noon till 1:20pm

barrel complex warm up
dynamic warm up

deadlift
135x6
225x5
225x5
275x5
315x4
365x4
405x3
405x2
460x1 - pr
460x1 - pr

SLDL
315x5
315x5
325x5 - pr
325x5 - pr

bb bulgarian squat (this facility purposely does not have a leg extension
135x8 each
135x8 each
135x9 each

1 leg calf raise with kettlebell
32x10 each
32x9 each
32x9 each

foam roll 5 minutes
pnf stretch 5 minutes


Food Totals:

Protein - 233
Carbs - 468
Fats - 81


Hoping like hell I get back up to 210 even or higher for this weekends weigh in! Only 1 lb, thats all I ask, is that too much?

[Joshua H]

Today was just 25 minutes of treadmill intervals done in the early afternoon. Other then that just an easy rest day. Work however was killer, I had to run 4 teams workouts on the bike and through circuits since this week is a dead week as said by the ncaa for all d1 colleges. We cannot demand the athletes to train. We can suggest what to do and thats about it. As an intern I am a loop so to speak and can be present during these shorter in and out workouts they do. I end up doing half the circuits with the teams just to demo what to do, and repeat it if need be as well. Kicks my ass but its part of the job!

Food totals

protein 255
carb 344
fat 76

[Joshua H]

Training day looks like this....

830am-10am

5 minute treadmill run
5 minute dynamic warm up

bb bench press (speed)
135x4
135x4
135x4
185x3
185x3
205x3
205x3
205x3
205x3
205x3

weight dips (30lb vest)
2x10

1 arm db rows
105x12e
110x10e
110x10e

close grip pull down
150x12
150x10
150x9

db pull overs
65x13
70x13

1 arm side cable raises (keiser pully system) (psi resistance settings)
23x10 reps e
23x9 reps e
23x8 reps e

alternating db curls
35x12 e
35x11 e
35x11 e


overhead cable tricep extensions (rope) (kesier pully system)
25x12
25x10
25x8

abs: front plank iso hold x 3 for 45 seconds each


Foods for the day:
protein- 247g
carbs- 526g
fats- 90g

[Joshua H]

Today wrapped up both 14 full weeks of training on Laynes pure power program but it also was the final day of my Masters degree internship at UW Madison as a sports conditioning specialist. It was one of those bittersweet momments of being done with somthing you love doing but exited to be moving on to the next best thing, which for me right now is to pray that one of my applications gets a hit soon so I can start making money! Student loan payments start kicking in next month already!

But as for todays lift here we have it...


10 minute dynamic warm up

box squat
135x5
135x5
185x5
225x4
225x4
245x4
255x3
255x3
255x3
255x3

depth jumps (from 18" box)
4 sets of 5 reps

nordic leg curls
6 sets of 8 (bw)

leg extensions
3 sets of 15 at 165lbs

leg press calves
3x12 @ 240lbs

seated calves
3x15 at 90lbs

5 minutes stretching
3 minutes easy bike (or i cramp up bad!)


Foods totals for the day:
240 protein
470 carb
79 fat

Tomorrow morning is weigh in day! See if we hit or peaked over 210 yet!!

[Joshua H]

Did not make 210 this weekend! I actually dropped 2 fucking pounds! First time in 14 weeks I dropped more then a half pound which at that time was expected given the 2 week cut phase of Laynes cyclic diet program. But this time it caught me way off gaurd given that I hit all my meals and macros and even made some new bests in the gym this week. Not happy with it but I spose like anything else with the human body, it can adapt and become accustomed to anything and when that happens you adjust. As of today I bumped the carbs up a hair and will see where that takes me.

Today was just a total rest day, no lift or cardio. Yesterday was just 25 mins of intervals on the treadmill.

[Joshua H]

Today was my first day using the P/RR/S method of training. After 14 weeks on Laynes Pure Power program I made a solid 7-8lbs of muscle and dropped 1.5% bodyfat over 14 weeks of consistent training and sound dieting. I am very happy with those results to say the very least.:D

I have been reading up as much as I could on P/RR/S in Eric Bosers forums, 120 pages worth almost in the past 4 days! After sifting through all the pages I have made the choice to give the 4 day split a go for 9 weeks (3 cycles) and then do a 3 week cycle of FD/FS training to follow that with.

monday- chest, abs
tuesday- back
wednesday- HIIT -25 mins, not fasted
thursday- legs - abs
friday- delts, arms
saturday- HIIT - 25 mins not fasted
sunday-off


4 days per week I do 30 minutes of LISS cardio on the treadmill before meal 1 with heart rate at 130 or just under to help with being able to eat more on training days.

Macros on workout/HIIT days will always be:
265 protein
455 carb
80 fat
Macros on off day will always be:
250 protein
375 carbs
70 fats

Todays workout was as follows:

Every set to total failure
3 minute timed rests between all sets

345-445pm

flat db bench press (preceded by 3 warm up sets with 50's)
3x7,7,6 @ 75lbs

decline db bench press
3x6,6,5 @ 75lbs

flat db fly
3x6,6,5 @ 40lbs

decline bench sit ups
3x10 with 4 second eccentric


This might have been one of the best chest workouts of my life! The strength gains from Laynes program is carrying over very well already!

[Joshua H]

Training today went as follows......

(note that chest and even shoulders are very sore today and i love it!)

1245pm-2pm
3 minute timed rest between all sets
every set to total failure
used a 4-5 second eccentric on all lifts

rack deads (3 warm up sets, 225x8)
365x6
405x6
435x6

1 arm db row
110x7
110x7
110x7

seated cable row
180x6
190x7
200x7

reverse lat pull down
190x7
200x6

bb shrugs (jump shrug, pause, 4 second eccentric)
225x8
225x8
225x8

Another amazing workout with a feeling of systemic fatigue like never before! If I dont grow on this program nothing will ever help me!

[Joshua H]

Yesterday was just HIIT for 25 minutes on the treadmill.

Training today was as seen below (Madison West Princeton Club, not my normal AF Gym)

12:55pm-2:15pm

No machine weights listed as the weights I use here will not be the weights I normaly use or have access to based on machines this gym has, my normal gym uses entirely different equipment.

DB Warm Up
3 min rests used between all sets
4 sec eccentric used on all lifts

Squats (3 warm up sets at 225 for 5 reps each)
3x6 @ 305lbs

Leg Press Machine (Horizontal)
3x,7,7,5

Hack Squat
3x6,6,6 @ 140lbs

Single Leg Prone Leg Curl
3x7,6,5

Seated Leg Curls
3x7,6,4

Standing Calf Press
2x8,8

That was it for today......ps I had my god damn 90 serving bottle of Xtend blow up in my gym bag leaving a good cup worth of BCAA all over my bag, my strapes, my belt, my other bottles, my wallet, head phones.......a fricking mess. Had to dump it all outside and clean the bastard out when I was done training. What did I do to deserve that??

[Joshua H]

Training today was as seen below:

4pm-5:30pm (long breaks made it take longer)

DB Warm Up
3 min rests used between all sets
4 sec eccentric used on all lifts

DB Shoulder Press (2 warm up sets at 50lbs, 5 reps)
3x6 @ 55lbs

Smith Shoulder Press
90lbx7
100lbsx6
110lbsx4

Cheat Laterals
40lbsx6
40lbsx7

BB Curls
110x6
110x4

DB Hammer Curls
40lbsx7
40lbsx5

Incline DB Curls
35lbsx6
35lbsx5

Chest Press (modified for close grip bench)
200x6
200x5
200x4

Skull Crusher
85x6
85x5

Dips
2x7

Cable Reverse Crunch
3x10 @ 50lbs

Thats a wrap folks:


Oh and tomorrow morning is the weekly weigh in day so will see if we are going back in the right direction once again! I gotta break 210 sometime if I keep getting stronger as I see it!:eek:

[Joshua H]

On that note I will also be in Middelton, WI tomorrow helping coach my 3 girls and my loan male competitor in their NPC WI Natural Championships contest. This is the 2nd or 3rd contest for each athlete I have in the show. Exited as hell already!

[Joshua H]

The show is over and now I can actually breath! We had 6 total members of our gym compete in this show, 4 of which I trained since late January. The results of my clients were:

Liz, 25 - DNP (tall womens figure)
Janelle, 40 - 3rd (short womens figure)
Deb 46, and Mike 42 - 2nd (couples)

Overall a great show (despite only 42 total male and female competitors in the whole show) Plus this was an NPC national qualifier in its 7th year so the numbers this time around were a bit low.

This weekend was nothing more the 1 25 minute HIIT session on Saturday I managed to fit in between the afternoon and night show while I had the gang veg out and relax.

More to come today with week 2 on rep range shock training!

PS....We broke 210lbs at last! Saturday morning I was 210.5, about damn time!

[Joshua H]

A shot from the show. 4 on the right and 2 girls on the left competed.



http://www.facebook.com/photo.php?pid=39541003&id=26704607#/photo.php?pid=39541002&id=26704607

[Joshua H]

Training today marked the 2nd week of my P/RR/S training. Reps jump a little, rest periods drop a little. So here is is.

350pm-5pm

DB Warm Up
2:15 min rests used between all sets
2 second concentric and eccentric on all reps
All sets to failure

DB Bench (3 warm up sets: 3x8)
3x6-9 reps

DB Incline Press
2x8-10

Cable Cross
3x12-15

Leg Press Calves
3x15

Seated Abdominal Crunch
3x15

Thats a wrap folks!

A snapshop of my daily on day diet as listed above looks like this:

1.5 cups oats
7 egg whites
24 almonds

2-3oz wheat bagels
4 oz turkey
4 tbsp ff cream cheese
eaten 2x per day

4 scoops champion hwt gainer (post wo)

1.5 cups oats
1 scoop whey
24 almonds

1 scoop casein
3g fish oil

[Joshua H]

Todays plans are as follows:

1245-2pm

2.5 mins rest between sets
2/1/2 tempo
all sets to failure

DB Warm Up Series

rack deads
225x8 for 3 warm up sets
405x7
405x7
405x7

1 arm bent db rows
110x10
110x10
110x10

seated cable rows
180x12
200x10

1 arm cable rows
200x15
200x15

smith shrugs
180x15
180x15
180x15

Diet same as yesterday.

[Joshua H]

Here is the scoop for today gang:

645pm-8pm
all sets to failure
2.5 minute rests between sets
2/1/2 tempo

smith squats
90x12 (x3 as warm ups)
180x12
230x10
250x8

angled leg press
500x12
550x12
570x10

horizontal leg press
320x15
360x15
400x12

single leg swiss ball hamstring curls
3x10e

seated leg curls
180x12
160x13
140x15

seated calf press
95x15
120x10
95x12

Foods:

1.5 cup oats
7 egg whites
24 almonds

4 oz lean honey ham
6 oz rye bagel
4 tbsp ff cream cheese

4 oz lean turkey patty
6 oz rye bagel
24 almonds

7 egg whites
1.5 cups oats

4 scoops champion hwt gainer 900

1 scoop casein
3 fish oil



Thats a wrap! The smith was a nice change up today, no balance needed, just pure pushing power. No supine leg curl at this gym so I had to make do with the swiss ball to mimic the position of a supine (face down) leg curl and go single leg with that, either way it still hurt like hell!

[Joshua H]

Friday I did arms with my good buddy Tyler before his departure for his summer internship. We tore the shit up lets leave it at that! Still feeling it to the touch today and loving it! Yesterday was just fasted state treadmill before the 2 hour drive up north to vist a friend of mine. Today was 3 miles of outdoor intervals as part of my work with the University and the mens hockey team and womens soccer team. Hard to lead a tempo run without going on it yourself.

[Joshua H]

Taken today at the gym. 210lbs, 6'1'', 13% bodyfat. Looking to possibly do another show on October 24th this year. I want to hit 215lbs yet and keep bodyfat about where it is. I would start cutting August 1st for this show. I am looking to do heavyweights which is 190.25lbs and over. Coming in at under 190.25lbs would be pointless at my height as I see it.


http://i192.photobucket.com/albums/z210/oregonpanthers/th_May2009001.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=May2009001.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_May2009002.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=May2009002.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_May2009003.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=May2009003.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_May2009004.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=May2009004.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_May2009007.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=May2009007.jpg)

[Joshua H]

Trained chest today at 9am. Looked like this:

1.5 minute rest
all sets to failure
1/0/1 tempo

Superset db bench with db fly
2x8-10 each

Superset incline db bench with incline db fly
2x10-12 each

Smith bench press
1x8, drop set at 8, drop set at 6

Leg press calves
10 reps, drop set at 10, drop set at 8

2 mile tempo run later on today at 7pm with one of my teams.

[Joshua H]

Yesterday was the back and biceps workout. Trained at 915am and this is what she looked like:

10 minutes upper body warm up (real tight this time due to chest workout the day before)

Used 2 minute rest between sets and 3 minutes between lifts.

1 arm db row ss with bent bb row
2x10 reps each

wide pull downs ss with narrow cable row
2x10 each

rack deadlifts
1x8
1x8, drop set for 8, drop set for 6

smith machine shrugs
1x10
1x10, drop set for 8, drop set for 8

incline db curls ss with standing hammer curls
1x10 each

standing db curls ss with close grip chin up
1x10 each

bb curl
1x10, drop set for 8, drop set for 8

preacher curl machine
1x12, drop set for 10, drop set for 8

wrapped up with 10 minutes of upper body stretching and boy did it feel good!

Also had a a 2 mile tempo run later on last night around 715pm with womens soccer team.

Today is an off day and I will not be doing any voluntary cardio anymore given the new obligations to my teams during the week. Today is a 2 mile tempo run with half mile pace run at the end for mens hockey.