Back 10/25

Tried something different this week:

Deadlift: Worked up to singles, 475x1, 495x1, 505x1 (PR)

1-arm DB Rows: 80sx10x3
supersetted with
Assisted Chins: 10x3

Seated DB Shrugs: 110x10x2
supersetted with
Lat Pulldown: 60x10x2

Donkey Calf Raise: 2 sets of 21s with 225 (Greg Maller's idea)
Ab Pulldown (with rope attachment): 100x10x2
Hyperextensions: 45x10

Deadlifts felt good, although I definitely wasn't at 100% capacity (despite the PR). Rows and chins were giving me a pretty good pump in my biceps (always an issue for me while training back - they're my limiting factor often). Everything else felt good and I finished with some calf and core work just because I had the time. I used to not be a fan of the deadlift but it's starting to grow on me. I need to get my numbers up.

Adam - 10/14/13

Chest/Back

3 x 10, HNH

BB BP

warmup

230 x 10
230 x 8
225 x 7, 5

Lat Pulls

170 x 10, sloppy
160 x 10
160 x 10

Incline DB BP

80's x 10
80's x 10
80's x 6
75's x 5

1 arm rows

80, 3 x 10

DB Pullovers

85 3 x 8

Yates 1 arm cable rows

stack x 10, 3 sets

I have been concentrating on mind/muscle connection lately. Basically just focusing on keeping the muscle group I am working tight and hard during the reps. I'm thinking of taking this a couple steps further, going for perfect form with a little lighter weight and taking every set to failure. Also looking at going back to working 1 bodypart a week.

A post on behalf of Steph Ponce:

Staying Motivated to “LiveFit”

In a stressful whirlwind of exams, social circles, and personal relationships, its difficult to see the bright side when your workload seems to be piling up without end. Here is my spin on staying optimistic despite the circumstances.

Get creative.

Draw a picture of your end goal physique. Create a better, healthier version of your favorite recipe. Make a collage of your fitness role models and inspirational quotes. I have done all these things to visually prepare my brain for the best result. We stopped making log cabins of popsicle sticks in kindergarten, but being creating can give your brain an excellent workout.

Channel your favorite role model.

It’s no mystery that I admire Kai Greene. I find his simplified, bare bones approach to bodybuilding refreshing. He eats, sleeps, and breathes the sport and seems to make working out a spiritual experience. He is always fully immersed in his workouts. The other day I laced up my hoodie, tuned everyone out, turned up the Ace Hood, and channeled his intensity and drive. What a workout! I challenge you all to do the same with your role models.

Dedicate a workout to someone special.

Someone you know or have know does not have the privilege to work out today. I lost my little sister, Faith, about 6 years back and recall how she never got the chance to run a mile, play softball with her friends, or go to prom. There is someone you know or have heard of in the same situation. Enjoy a workout for them and make sure you go hard.

Use  the 1 Second a Day application.

This application allows the user to record 1 sec of the day and compile them as a video diary. Download the app and challenge yourself to do something new. Maybe it’s to hit a new PR, be the most productive you have ever been, or create a new recipe. This app has challenged me to try new things and reach new goals. Bonus tip: you can use the app to record your body one sec a day and see how it changes. An instant transformation video!

Please share how you motivate yourself. We’d love to hear about it!

-Steph

Adam - 10/8/13

My program calls for a "deload" or light week every 7th week. I haven't done one since July or so between Sheiko contest prep and trying to get my body acclimated back to a more hypertrophic rep range. This really bit me in the ass last week, for the first time in my 7 years in Teagle - I got trapped under a Barbell benching without a spotter. Was not a huge deal as it was only 225 and I only needed minimal help, and a couple guys were nearby. I've had to help 3 or 4 guys over the years and here are a couple important observations.

If you get stuck and need help, call out right away. I once walked past a guy on the decline bench who was purple, trapped and to embarrassed to ask for help, don't do that. There is no shame in failing at an attempt, it just means you pushed yourself hard (get a spotter next time)

If you are called to help, get help. I don't mean call 911 or panic. I mean you don't need to hurt yourself getting a bar off of someone. If someone is under a bar and stuck, hurting your back trying to upright row the barbell is not the way to go. Calmly walk to one end of the barbell and tell someone else nearby to grab the other end and just pick it up and rack it.

Lower Body 10/07

Hey guys,

Did lower body today. My current routine is quite low volume:

Squat: 405x5, 455x3x3
RDL: 250x6x3
Ab pulldown (with rope): 100x8x3
Duration: ~50 min

Felt pretty good about the squats. Not my best but I'm also not training near failure these days either. I tend to go farther from failure on the accessory lifts as well, but definitely hard enough to serve their function. I've also been pulling the reps down on my main, compound lifts (particularly bench, squat, and deadlift). I really would like to enter a PL competition next semester so strength is still a significant priority. But always training for size too ;)

- Josh

Phase 1 - Day 4

From January 30th, 2013
~Band Warmup
~Bar Bench: 135x5; 185x5; 225x5; 275x3; 315x1
~3-Board Press: 315x3; 315x3; 325x3; 325x3; 335x2; 325x2
~Lat Pulldown: 160x10; 200x8x 3 sets
~Green Band Pressdown: 3x10
~TRX Arm Work: 3x10 of curls and pressouts

Nothing to memorable about this workout, was upset that I couldn't hit 335x3 and had to back off on the last set, but looking forward I'll be including more floor press/lockout work

Phase 1 - Day 3

From January 29th, 2013
~Ring Warmup
~Chain Deadlift(weights written are at the top w/ 70lbs of chains)
     205x5; 295x3; 345x3; 385x3; 435x3; 485x2x 3sets
~Reverse Hypers: 90x8; 180x8; 270x8x 2sets
~Glute Ham Raises: 3 sets of 6reps(5second negative)
~Core: 3minutes of V-Ups