Muscle Gain 08.17.12: Chest & Arms

As always, Justin’s drop sets and heavy spotting helped me to work to failure as much as possible, which is something I have trouble attaining when I work out on my own.

Legs tomorrow! Also realized I haven’t done shoulders in a while, so going to have to fit that in ASAP.

godo2point0 Tracked a Workout for 976 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 6 reps (+60 pts)
    • 80 lb x 5 reps (+59 pts)
    • 65 lb x 8 reps (+60 pts)
    • 45 lb x 10 reps (+55 pts)
    • 85 lb x 6 reps (+65 pts)
    • 85 lb x 6 reps (+65 pts)
    • Sets 5-7 were a drop set; 8 and 9 were negatives heavily spotted
  • Barbell Curl:
    • 40 lb x 8 reps (+19 pts)
    • 30 lb x 8 reps (+18 pts)
    • 20 lb x 8 reps (+16 pts)
    • 40 lb x 6 reps (+18 pts)
    • 30 lb x 6 reps (+16 pts)
    • 20 lb x 6 reps (+15 pts)
    • 40 lb x 4 reps (+15 pts)
    • 30 lb x 4 reps (+14 pts)
    • 20 lb x 4 reps (+13 pts)
    • 50 lb x 6 reps (+19 pts)
    • 50 lb x 6 reps (+19 pts)
    • 3 sets of drop sets + 2 sets of heavily spotted negatives
  • Triceps Pushdown - Rope Attachment:
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 10 reps (+11 pts)
    • 20 lb x 12 reps (+11 pts)
    • 15 lb x 8 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets; super setted with bench dips
  • Bench Dip (Seated Dip):
    • 6 reps (+5 pts)
    • 6 reps (+5 pts)
  • Cycling (stationary):
    • 0:32:00 || 7.8 mi (+191 pts)

Muscle Gain 08.03.12: Legs

Big one with Justin today.  Super set dumbbell lunges with my squats since they’re going to be so light for a while, and tried one-leg presses for the first time, which are hard!  Basically want to eat for the rest of the day.

Back workout tomorrow or Sunday!

Tracked a workout for 1,605 pts
  • Barbell Squat:
    • 45 lb x 12 reps (+56 pts)
    • 65 lb x 10 reps (+63 pts)
    • 85 lb x 8 reps (+69 pts)
    • 95 lb x 6 reps (+69 pts)
    • super set with lunges
  • Dumbbell Lunges:
    • 25 lb x 12 reps (+89 pts)
    • 25 lb x 10 reps (+86 pts)
    • 25 lb x 8 reps (+83 pts)
    • 25 lb x 6 reps (+78 pts)
    • super set with squats
  • One-Leg Press:
    • 115 lb x 12 reps (+46 pts)
    • 140 lb x 10 reps (+49 pts)
    • 160 lb x 8 reps (+50 pts)
    • 185 lb x 6 reps (+51 pts)
  • Barbell Lunges:
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • 40 lb x 20 reps (+104 pts)
    • walking lunges, super set with step ups
  • Barbell Step Ups:
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • 40 lb x 12 reps || 30 in (+100 pts)
    • super set with barbell lunges

Muscle Gain 07.27.12: Chest & Arms

Chest and Arms with Justin today.  Lots of drop sets (as usual) and finally did some bench presses.  Legs and Back tomorrow (since I took yesterday off).

Tracked a workout for 671 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 8 reps (+65 pts)
    • 75 lb x 8 reps (+65 pts)
    • 45 lb x 10 reps (+55 pts)
  • Machine Chest Fly (Pec Deck):
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 10 reps (+12 pts)
    • drop sets
  • Barbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 30 lb x 10 reps (+12 pts)
    • 20 lb x 5 reps (+9 pts)
    • 10 lb x 5 reps (+9 pts)
    • 25 lb x 10 reps (+12 pts)
    • 15 lb x 6 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets

Muscle Gain 06.01.12: Legs + Cardio

Training session with Justin today.  I let him in on my hope of losing some body fat, and he’s right on board.  He thinks we can get down to 15% over the next month.  Sounds good to me!  Just gotta eat all the egg whites and none of the cupcakes…

Tracked a workout for 485 pts

  • Hack Squat:
    • 130 lb x 20 reps (+40 pts)
    • 140 lb x 20 reps (+43 pts)
    • 150 lb x 20 reps (+46 pts)
  • Leg Press:
    • 160 lb x 20 reps (+35 pts)
    • 185 lb x 20 reps (+38 pts)
    • 210 lb x 20 reps (+41 pts)
  • Lying Leg Curls:
    • 50 lb x 20 reps (+15 pts)
    • 65 lb x 20 reps (+17 pts)
    • 75 lb x 20 reps (+18 pts)
  • Leg Extensions:
    • 50 lb x 20 reps (+15 pts)
    • 50 lb x 20 reps (+15 pts)
    • 50 lb x 20 reps (+15 pts)
  • Cycling (stationary):
    • 0:30:00 || 6.7 mi (+147 pts)

Muscle Gain 05.11.12: Back

Had a session with Justin today.  Got a little frustrated that some of my muscles are developing quicker than others - for instance, my arms are still pretty weak, so I feel them long before my back can get tired during most back exercises.  Justin insists that my form is on point, though, and as long as that’s the case, and the right muscles are being activated, and I really focus my attention on them, it’ll work out. 

As always, just gotta stay the course!

Tracked a workout for 563 pts

  • Wide-Grip Pull-Up:
    • 15 reps || assisted || 70 lb (+6 pts)
    • 15 reps || assisted || 70 lb (+6 pts)
    • 15 reps || assisted || 70 lb (+6 pts)
    • 15 reps || assisted || 70 lb (+6 pts)
  • Bent Over Barbell Row:
    • 45 lb x 12 reps (+31 pts)
    • 55 lb x 12 reps (+34 pts)
    • 65 lb x 12 reps (+36 pts)
    • 75 lb x 12 reps (+39 pts)
    • 75 lb x 12 reps (+39 pts)
  • Rack Deadlift:
    • 45 lb x 10 reps (+34 pts)
    • 65 lb x 10 reps (+39 pts)
    • 95 lb x 10 reps (+48 pts)
    • 115 lb x 10 reps (+55 pts)
    • 135 lb x 10 reps (+63 pts)
  • Seated Cable Row:
    • 40 lb x 15 reps (+30 pts)
    • 45 lb x 15 reps (+31 pts)
    • 40 lb x 15 reps (+30 pts)
    • 40 lb x 15 reps (+30 pts)

Muscle Gain 04.23.12: Shoulders

So, the nature of freelance work is that it ebbs and flows, especially when you rely on so few clients, like i do.  This past week was some serious flow, which amounts to 16-18hr days and very little sleep or time for the gym.  Fortunately, this corresponded with my Rest Week, but meant that I took the full week instead of the 5 days I’d intended.

No big deal because my eating was on point and I’m finally back in the habit of 80 oz water per day - big wins, and it’s already paying off in the bloat department.

Today, I raced from a 3.5hr meeting with a client uptown back downtown to the gym for a shoulder session with Justin, and am now back to work.  It was tough (I need sleeeeeeep) but consistency is crucial.  Legs tomorrow.

Tracked a workout for 629 pts

  • Seated Dumbbell Shoulder Press:
    • 10 lb x 20 reps (+34 pts)
    • 15 lb x 15 reps (+34 pts)
    • 20 lb x 10 reps (+34 pts)
    • 25 lb x 8 reps (+34 pts)
    • super set with lateral raise
  • Dumbbell Side Lateral Raise:
    • 5 lb x 20 reps (+47 pts)
    • 5 lb x 15 reps (+44 pts)
    • 5 lb x 10 reps (+42 pts)
    • 5 lb x 8 reps (+40 pts)
    • super set with shoulder press
  • Cable Seated Lateral Raise:
    • 2.5 lb x 15 reps (+11 pts)
    • 2.5 lb x 15 reps (+11 pts)
    • 2.5 lb x 15 reps (+11 pts)
    • 2.5 lb x 15 reps (+11 pts)
    • standing, super set with upright row
  • Upright Barbell Row:
    • 20 lb x 15 reps (+24 pts)
    • 20 lb x 15 reps (+24 pts)
    • 20 lb x 15 reps (+24 pts)
    • 20 lb x 15 reps (+24 pts)
    • super set with cable lateral raise
  • Front Dumbbell Raise:
    • 7.5 lb x 15 reps (+22 pts)
    • 7.5 lb x 15 reps (+22 pts)
    • 7.5 lb x 15 reps (+22 pts)
    • 7.5 lb x 15 reps (+22 pts)
    • 15lb barbell
  • Bent-Over Rear Delt Raise:
    • 5 lb x 12 reps (+23 pts)
    • 5 lb x 12 reps (+23 pts)
    • 5 lb x 12 reps (+23 pts)
    • 5 lb x 12 reps (+23 pts)

Muscle Gain 04.13.12: Legs

Leg session with Justin today, and man does that guy love his high-rep super sets.  I generally have little trouble with straight-leg deadlifts, but doing so many super setted with hack squats (which I’m not familiar with) was extremely difficult.  The right side of my lower back was in a fair bit of pain, so I’m gonna take it easy for the next couple of days to make sure I didn’t exacerbate my hip or anything related. 

Rest tomorrow and then HIIT + Arms on Sunday.

godo2point0  tracked a workout for 701 pts
  • Leg Extensions:
    • 50 lb x 20 reps (+15 pts)
    • 70 lb x 15 reps (+17 pts)
    • 80 lb x 12 reps (+17 pts)
    • 85 lb x 10 reps (+18 pts)
    • super set with leg curls
  • Lying Leg Curls:
    • 50 lb x 20 reps (+15 pts)
    • 65 lb x 15 reps (+16 pts)
    • 75 lb x 12 reps (+17 pts)
    • 80 lb x 10 reps (+17 pts)
    • super set with leg extensions
  • Hack Squat:
    • 100 lb x 20 reps (+33 pts)
    • 100 lb x 20 reps (+33 pts)
    • 100 lb x 20 reps (+33 pts)
    • 100 lb x 20 reps (+33 pts)
    • super set with deadlifts
  • Stiff-Legged Barbell Deadlift:
    • 70 lb x 20 reps (+72 pts)
    • 70 lb x 20 reps (+72 pts)
    • 70 lb x 20 reps (+72 pts)
    • 70 lb x 20 reps (+72 pts)
    • super set with hack squat
  • Leg Press:
    • 160 lb x 20 reps (+35 pts)
    • 160 lb x 20 reps (+35 pts)
    • 185 lb x 20 reps (+38 pts)
    • 210 lb x 20 reps (+41 pts)

Muscle Gain 03.21.12: Bicep & Tricep

Ugh, Arm Day.

Bicep/Tricep super sets, one after the other, sometimes in combination with drop sets.  I’m completely exhausted; like, arm shaking as I tried to lift my protein shake to my mouth. 

Tomorrow is REST and I’m so excited.

godo2point0 earned 462 points for:

  • Dumbbell Bicep Curl:
    • 10 lb x 10 reps (+32 pts)
    • 15 lb x 10 reps (+33 pts)
    • 15 lb x 10 reps (+33 pts)
    • 15 lb x 10 reps (+33 pts)
    • super set with dumbbell tricep extension
  • Dumbbell 2-Arm Triceps Extension:
    • 25 lb x 20 reps (+13 pts)
    • 30 lb x 15 reps (+13 pts)
    • 30 lb x 12 reps (+12 pts)
    • 30 lb x 10 reps (+12 pts)
    • super set with dumbbell bicep curl
  • Preacher Curl:
    • 30 lb x 10 reps (+18 pts)
    • 20 lb x 20 reps (+19 pts)
    • 20 lb x 20 reps (+19 pts)
    • 20 lb x 15 reps (+18 pts)
    • super set with tricep pushdown
  • Triceps Pushdown - Rope Attachment:
    • 25 lb x 10 reps (+12 pts)
    • 17.5 lb x 10 reps (+11 pts)
    • 12.5 lb x 10 reps (+11 pts)
    • 12.5 lb x 10 reps (+11 pts)
    • super set with preacher curl
  • Barbell Curl:
    • 35 lb x 4 reps (+15 pts)
    • 25 lb x 8 reps (+17 pts)
    • 15 lb x 10 reps (+16 pts)
    • 25 lb x 8 reps (+17 pts)
    • 15 lb x 10 reps (+16 pts)
    • 25 lb x 8 reps (+17 pts)
    • 15 lb x 10 reps (+16 pts)
    • super set with bench dips; drop sets
  • Bench Dip (Seated Dip):
    • 10 reps (+9 pts)
    • 15 reps (+15 pts)
    • 15 reps (+15 pts)
    • 10 reps (+9 pts)
    • super set with barbell curl

Muscle Gain 03.19.12: Chest & Back

Exhausting session with Justin today, but a good one.  So many goddamn super sets, but I got my first fist bump for my deadlifts, which he hadn’t seen me do since December.  Lots of compliments on my form for everything, and he was pleased with my increase in strength overall, but I’m really looking forward to my rest day on Thursday.  Tomorrow we’re doing arms!

godo2point0 earned 1114 points for:

  • Barbell Bench Press:
    • 45 lb x 15 reps (+58 pts)
    • 55 lb x 15 reps (+62 pts)
    • 65 lb x 10 reps (+63 pts)
    • 65 lb x 10 reps (+63 pts)
    • super set with assisted pull ups
  • Pull-Up:
    • 12 reps || assisted || 50 lb (+11 pts)
    • 12 reps || assisted || 50 lb (+11 pts)
    • 12 reps || assisted || 50 lb (+11 pts)
    • 12 reps || assisted || 50 lb (+11 pts)
    • super set with bench press
  • Incline Dumbbell Bench Press:
    • 20 lb x 10 reps (+60 pts)
    • 20 lb x 10 reps (+60 pts)
    • 20 lb x 10 reps (+60 pts)
    • 20 lb x 10 reps (+60 pts)
    • super set with bent over row
  • Bent Over Barbell Row:
    • 40 lb x 10 reps (+30 pts)
    • 40 lb x 10 reps (+30 pts)
    • 40 lb x 10 reps (+30 pts)
    • 40 lb x 10 reps (+30 pts)
    • super set with dumbbell bench press
  • Cable Crossover:
    • 10 lb x 10 reps (+10 pts)
    • 10 lb x 10 reps (+10 pts)
    • 10 lb x 10 reps (+10 pts)
    • super set with lat pulldown
  • Lat Pulldown:
    • 40 lb x 15 reps (+21 pts)
    • 55 lb x 12 reps (+22 pts)
    • 55 lb x 12 reps (+22 pts)
    • super set with cable crossover
  • Barbell Deadlift:
    • 85 lb x 12 reps (+64 pts)
    • 105 lb x 12 reps (+74 pts)
    • 105 lb x 12 reps (+74 pts)
    • 135 lb x 10 reps (+88 pts)
  • Cycling:
    • 0:20:00  || 6 km (+69 pts)

Aussie Prep: Day 12 of 35

TRAINER JUSTIN, PT. 1

First session with my new trainer, Justin, at Extreme Fitness today.  It was basically awesome.  We did a lower body workout, including squats (5 sets!), lunges, leg presses and hamstring curls.  We focused on technique (my form is good), since I won’t have him with me for every workout, but he’s super personable, informed and completely jacked.  I have no doubt that if I do what he says, I’ll be able to put on the 10lbs of muscle I’m shooting for :)

He also likes my macro breakdown (his is 40/30/30), and said to average 1,800 calories per day for the next month or so, and then we’ll reassess.  He eats 8,000 calories per day, and has some kind of magic metabolism where they don’t even need to be clean.  As he put it: “Pre-workout nutrition is 3 McChicken Sandwiches. Post-workout is 5.”  He once got cut off at Denny’s after ordering 12 dishes.  So, he won’t be leading by example in the nutrition department, but I’ve got a pretty good handle on that so I’m not too worried. 

As for my program, he’s going to put together a 4-day split with 2 lower body days that he says will last me the rest of my life, requiring only minor tweaks.  His attitude is that women have to train even harder than men if they really want to put on muscle to make up for having less testosterone. Works for me!

He said to do my own upper body thing tomorrow, cardio on Saturday and then rest on Sunday.  I’ll be seeing him again on Monday afternoon.

Feeling optimistic :)