SC Training Log 2.0

**SwoleChamp** · 08-12-2012, 09:21 AM

Originally Posted by s2h

Creeping back to 100% SC....osta rx is a different feeling....it does take a week or so to see results....i just think its a physcological thing.cause you dont "feel" much from it when not training...

Yessir! Trained last nite at my friendS new gym about to open..just circut trained since I had the gym to my self ...some highlights :

Db curls 45*12 ea arm
Db kickbacks 35*15 ea arm
Hammer curls 40*15 ea
Db shruggs 85s*30
Db side raises 25x15
Db front raises 20s*30
Bb curls bar*50
Rope ext 80*30
High cable crossover 25x30
Pec dec 100*20

Prolly did 4-5 sets of the exercises ...had a killer workout...up in weights ...no pain n shoulder...killer pump ...bf still droppin

**cook** · 08-12-2012, 03:16 PM

Nice job SC looks like a lot of work there

**SwoleChamp** · 08-12-2012, 05:33 PM

Originally Posted by cook

Nice job SC looks like a lot of work there

Thanks brother! Felt great lol

**SwoleChamp** · 08-12-2012, 10:23 PM

Just finished up training at my friends gym opening this week...

Killer pump and really had a good workout...had the gym to my self!

Hammer inc press x4
Hammer dec press x4
Lf flat press x4
Pec dec x4
Cable cross x5
An crunch machine x5

Back tomorrow!

**SwoleChamp** · 08-14-2012, 12:03 AM

killed back today! hell of a good workout...

Lat Pull down x5
Hammer Strength Low Row x 4
HS High Row x 4
Shruggs x5
Underhand Low Row x4
Back Ext x5

really good pump...sdmz 2.0 is awesome!

**s2h** · 08-14-2012, 08:03 AM

strength is coming back...dont push it to hard....

**lastson** · 08-15-2012, 06:57 AM

Still going strong SC... Keep killing it.. Can't wait to see what the workouts look like after you get the green light..

Last

**SwoleChamp** · 08-15-2012, 08:37 AM

Originally Posted by lastson

Still going strong SC... Keep killing it.. Can't wait to see what the workouts look like after you get the green light..

Last

Yessir...shoulders and legs tonight!

**SwoleChamp** · 08-18-2012, 02:46 PM

arms this am:

Ovehead tri ext machine* 5
Db curls *5
Rope tri ext* 4
Cable straight bar curl* 4
Dip machine* 3
Cable 1 arm curls* 3
Db kick backs* 3
Hammer db curl* 3

Awesome pump today and good veins!

**Hoss06** · 08-18-2012, 03:25 PM

*5 = reps or sets?

**SwoleChamp** · 08-18-2012, 03:34 PM

Originally Posted by Hoss06

*5 = reps or sets?

Sets

**lastson** · 08-18-2012, 10:17 PM

Originally Posted by SwoleChamp

arms this am:

Ovehead tri ext machine* 5
Db curls *5
Rope tri ext* 4
Cable straight bar curl* 4
Dip machine* 3
Cable 1 arm curls* 3
Db kick backs* 3
Hammer db curl* 3

Awesome pump today and good veins!

Nice work, do you normally do this amount of volume, or is it just because your still recovering ?

**SwoleChamp** · 08-18-2012, 10:51 PM

Originally Posted by lastson

Nice work, do you normally do this amount of volume, or is it just because your still recovering ?

Set wise its typical ...around 25-30 sets for major bodyparts...15-20 for minor ...I normally train.very heavy tho...down to 2-3 rep sets

**s2h** · 08-19-2012, 05:19 AM

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

**bushmaster** · 08-19-2012, 07:31 AM

Originally Posted by s2h

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

You must see something I don't see.

**SwoleChamp** · 08-19-2012, 09:39 AM

Originally Posted by bushmaster

You must see something I don't see.

Yes he has pics from last contest

**SwoleChamp** · 08-19-2012, 09:41 AM

Originally Posted by s2h

Coming right along....get the green light and it will be go time....you should be placing in larger shows in the open by next summer...thats a reasonable goal...

48hrs til I go to doc...and yea that's the goal!

**bushmaster** · 08-19-2012, 09:48 AM

Originally Posted by SwoleChamp

Yes he has pics from last contest

Everyone here knows I am bluntly honest an that's not going to change. From the pics you posted on the first page of your show, I wouldn't even consider 6 weeks out. You may have good structure but I have yet to see a pic with you conditioned enough to show it.

**SwoleChamp** · 08-19-2012, 10:02 AM

Originally Posted by bushmaster

Everyone here knows I am bluntly honest an that's not going to change. From the pics you posted on the first page of your show, I wouldn't even consider 6 weeks out. You may have good structure but I have yet to see a pic with you conditioned enough to show it.

We played size game at last show and know that more conditioning is needed for bigger shows in open class...as with all shows u enter, u should figure out weaknesses to improve on before the next show...and don't get me wrong, honesty in your opinion is great

**Hoss06** · 08-20-2012, 02:01 PM

Paging s2h...spam alert

**Hoss06** · 08-21-2012, 09:58 AM

Any word from doc SC?

**SwoleChamp** · 08-21-2012, 10:58 AM

Originally Posted by Hoss06

Any word from doc SC?

Just left...he said everything looking good to just slowly work back into heavier lifting

**Hoss06** · 08-21-2012, 11:40 AM

Awesome news!

**cook** · 08-21-2012, 01:33 PM

Yes good new SC but still stay safe

**SwoleChamp** · 08-21-2012, 09:16 PM

Originally Posted by cook

Yes good new SC but still stay safe

Yea im n no hurry lol

**D-NUTZ** · 08-21-2012, 09:30 PM

Awesome bro!

**lastson** · 08-22-2012, 11:22 AM

Originally Posted by SwoleChamp

Just left...he said everything looking good to just slowly work back into heavier lifting

Good news... and now it's time to watch SC blow up....

last

**SwoleChamp** · 08-23-2012, 01:22 PM

Trained Tuesday and hit back/bixeps....

Lat pull down *5
Hs low row *5
Hs high row *4
Bb row *4
Hypers *5

Bb curl *4
Alt db curl* 3
Cable curls* 3

Really good workout...followed up with 15 min on arc trainer

**SwoleChamp** · 08-23-2012, 01:24 PM

Last nite hit inner chest/shoulders/triceps

Pec dec *5
Cable cross over (high) *5
Cable cross over (low) *5

Hs shoulder press* 5
Db side lats* 4
Cable front raises* 4

Cybex tri ext machine* 5
Underhand tri ext* 4
Overhead rope ext* 4

**SwoleChamp** · 08-24-2012, 08:28 AM

Last nite was traps and cardio

Shrugg machine x10 sets
6plates x4, 8plates x4, 10plates x2

Cable shruggs x 5 sets
100lb each side

30 min on arc trainer

**lastson** · 08-24-2012, 09:34 AM

Looks like those weights are starting to creep up there... nice work SC..

Last

**SwoleChamp** · 08-24-2012, 09:37 AM

Originally Posted by lastson

Looks like those weights are starting to creep up there... nice work SC..

Last

Thanks! Its coming!

**D-NUTZ** · 08-24-2012, 01:55 PM

I love cable shrugs. Thanks for reminding me about them.

**SwoleChamp** · 08-25-2012, 10:32 AM

Originally Posted by D-NUTZ

I love cable shrugs. Thanks for reminding me about them.

Yea its funny how ur workouts change the something reminds u of something u used to do that worked great lol

**SwoleChamp** · 08-25-2012, 10:34 AM

Trained yesterday...abs and cardio...

Lf an crunch machine x 5sets
Cable oblique crunch x4 sets each side
Hanging leg raises x 3 sets
Incline side crunches x 2 sets each side
About 10 sets of vaccums

15 min on arc trainer
10 min on bike

**SwoleChamp** · 08-26-2012, 08:46 PM

No training yesterday or today for me...took the lady off for the weekend to get away ...had a good time a feel very recovered and ready to get the week underway...sometimes u just gotta get away and come back fresh...new goals for myself as well btw, will post them later tonight or tomorrow

**SwoleChamp** · 08-27-2012, 12:10 PM

New goals:
Maintain a lean physique under 215lbs...preferred to be around 200lbs....abs yr round for me is the goal.

Get in a good cardio session 5 days a week to assist with above goal...

Cut training time down...would like to keep workouts with weights under 30 min...incorporate circuts, super sets, giant sets etc...

Overall have a healthy lifestyle...

Reasons for new goals...for the next year im pretty much focused on getting finished with my degree and don't believe I can give myself the selfish time I need to have a good prep ...

Want to keep my weight down bc carrying a lot of weight sucks to b honest...physically my body hurts all the time above 220lbs...have trouble breathing, sleeping etc....note that i've walked around for months in the 240s before... and honestly my body is healthier around 185-195lbs...have less issues with allergies, asthma, etc...

Would like to cut training time simply bc I don't have the time I used to...between school, work, etc I just don't wanna spend most of my free time in the gym lol.

Anyway let's see where the journey takes me now!

**bushmaster** · 08-27-2012, 12:21 PM

I like the new goals! I wouldn't change them much even when bulking.

**SwoleChamp** · 08-27-2012, 12:29 PM

Originally Posted by bushmaster

I like the new goals! I wouldn't change them much even when bulking.

Yea I've realized that getting to far away from contest shapes just not worth it anymore...and besides id rather see abs in the mirror than not lol

**bushmaster** · 08-27-2012, 12:34 PM

Originally Posted by SwoleChamp

Yea I've realized that getting to far away from contest shapes just not worth it anymore...and besides id rather see abs in the mirror than not lol

Wise man you have become!

**Hoss06** · 08-27-2012, 12:35 PM

I agree with your new goals. Lean and mean is where it's at. Best of luck.

**SwoleChamp** · 08-27-2012, 12:51 PM

Originally Posted by bushmaster

Wise man you have become!

Originally Posted by Hoss06

I agree with your new goals. Lean and mean is where it's at. Best of luck.

Thanks guys

**lastson** · 08-27-2012, 03:15 PM

Originally Posted by bushmaster

I like the new goals! I wouldn't change them much even when bulking.

2x

And more importantly, get that school wrapped up..

**SwoleChamp** · 08-27-2012, 04:00 PM

Originally Posted by lastson

2x

And more importantly, get that school wrapped up..

Yessir. Be glad when its done lol

**s2h** · 08-28-2012, 07:02 AM

Very good direction......i like the mean lean all the time.....i think most have realized that the sloppy puffy off season thing is not the way to go.....