Velocity Diet

evolution said:
Ugh! The endurance day totally sucks coming back 24 hours after the strength day.
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Yep, especially when the both times i elevated my feet my knee popped during a rep, i will have to warmup without any weight on my back tommorrow, that's what i've been doing lately to test and see how my knee is for that particular day.

Maximal Strength

60sec RI between pairings

A1: Full squat - 3x3@259, 1x2@270, 1x1@286.5
A2: Leg Curls - 4x3@80, 1x3@90

B1: Bench press - 1x2@235, 2x2@230
B2: Cable row - 3x3@220

C1: BB curls - 2x3@110, 3x3@115.5
C2: Reverse tricep pressdowns - 5x3@100

Didn't feel very stong today, its my first workout in awhile without taking my EC stack, maybe that had something to do with it.
 
Feb 28th

90sec between pairings

A1: Behind the neck military press(seated) - 1x25@55, 1x25@62.5
A2: Pulldowns - 1x25@120, 1x25@130
Shoulder work

March 2nd

75sec RI between pairings

A1: Good mornings - 3x8@110/115.5/115.5
A2: Hanging lag raises - 3x8

B1: Incline DB press(45) - 3x8@71
B2: Upright rows - 3x8@88/92.5/92.5

C1: Reverse curls - 3x8@77/82.5/82.5
C2: Lying tricep extensions - 3x8@102/106/102

March 4th

60sec RI

Explosive lunge - 6x3@72.5
Explosive situp - 44lb plate
 
LeiYunFat said:
Newf, do you have any pics floating around? I would be interested to see the results of your workouts.
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I took some pics about 8wk ago, once i get real lean i'll take a few more and post before and afters.

I'm in pretty good shape now but need to drop about 7 to 8 percent bodyfat.
 
Unload and Test week - Basically i'll be working up to a 5RM with some of the core lifts. I don't think i'll be doing any pressing excercises thou, its about time i addressed my shoulders and get them healthy.

Later today i'll be doing a wide stance power squat and skullcrusher for my 5RM.

Tommorrow with be deadlift, chinups and hammer curls.
 
March 7th

Wide stance squat - 5x5@132/176/220/242/264.5
Lying BB tricep extenstions - 5x5@70/90/100/110/116

I will get alot more work on the wide stance squat over the next few weeks, i think it should takeoff weight wise because i can full squat almost has much but i guess i'm just not use to the wide squat and confident.
 
Deadlift -
1x5@132/176/220/264
1x2@308
1x1@352.5
1x1@385.7
1x1@402.2

All without a belt

Pulldowns (palms up) - 1x5@140/160/180/200

Could of done more on the pulldowns but i'm afraid to push my shoulder anymore then i did.
 
newf said:
Deadlift -
1x5@132/176/220/264
1x2@308
1x1@352.5
1x1@385.7
1x1@402.2

All without a belt

Pulldowns (palms up) - 1x5@140/160/180/200

Could of done more on the pulldowns but i'm afraid to push my shoulder anymore then i did.
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Well, later that day i ended up doing another single with 402. I was seeing some friends out the door and my other friend was downstairs and he decided to go in the weight room. When i got in there he was all red from trying to lift 402 off the floor - one of the perks of your own gym, you can leave the weight there until you hit the weights again and bask in the glory - he then asked me to do it because he didn't believe i could, well with 9 beer or so in me that was just the thing to say to me and he knew it. Man that weight came up like butter, he said himself it looked like a joke because it was! I bet my 1RM is closer to 500 then i thought before lastnight.

Good thing i never hurt myself............:rolleyes:
 
Good Mornings - 1x5@88/99/110/121/127
Cable rows - 1x5@130/150/170/190/210/220

Man my upper lats are VERY sore from wedesday i thought the tendons where going to snap while i was doing cable rows lol
 
First day of phase III and I can say that one was of the hardest workouts of my life not the amount of weight or anything I was just exhausted. I had to push myself because I know its due to my lifestyle the last 10 days or so. I've been drinking a good bit and I even got on some heavy drugs a few times, first time in a few years at least i've been on heavy drugs, friends huh? Well he never twisted my arm I guess...

Anyway, I wanted to quit 4 or 5 times and even started to watch agassi but looking at his quads I went under the bar again.

First session (Phase III)

A1: Full squat - 2x6@242, 1x6@231
A2: Cable row - 1x6@210, 2x2@200

B1: DB shoulder press - 1x6@40, 2x6@46
B2: BB lunge - 3x6@110

I was to do calf raises and incline bench press but I usually skip the calf work when I’m not up to it because there one of my most cut and muscular body parts and I’m trying to get my front delts healthier so I passed on the bench and I will wait and see how the moderate weighted DB presses affected them.
__________________
 
2nd session:

A1: Wide stance squat - 2x12@154
A2: Cable row (palms up) - 1x12@140/150

B1: Military Press - 1x12@82.5
B2: DB Split Squats - 1x12@35lb (different excercise, well have to use my bodyweight next time to get use to it.)

C: Incline bench press - 2x12@110, use one of CT's tip were you don't lose tension for the entire set and you push into the bar to stimulate the pecs more then the delts and tris, something else i will have to get use to, took the wind right out of me, forgot to breath i guess lol
 
March 14th

A: Speed Deadlift (using ~%55 of 1RM) - 4x6@231

B1: Full Chinups (bodyweight) - 4x3
B2: DB Lying tricep extenstions - 4x6@80 (40lb in each hand)

Man my legs are killing me today, probably the worst DOMS i ever had in my quads/hams.
 
70sec RI between pairings

A1: Hack squat - 3x12@132
A2: BB shrug - 1x12@176/154/132 (Had no idea of the weight to use.)

B1: DB side raises - 2x12@20, 1x12@16
B2: Leg curls - 3x12@70

C1: DB flyes - 3x12@40
C2: BB curls - 3x12@66
 
AM session

A: Deadlift - 3x6@319

B1: Chinups - 3x3@bodyweight
B2: Lying DB tricep extenstions - 3x6@40

C1: DB external rotation - 2x10@10
C2: L-raises - 2x10@10
 
PM session

A1: Sumo deadlifts - 2x12@231
A2: Machine Press - 2x12@170

B1: Pulldowns - 2x12@150
B2: BB skull crushers - 1x12@75/85

C1: Reverse crunch - 2x12
C2: Evil wheel - 2x12
 
AM session

60 RI between pairings

A1: Full squat - 3x6@242
A2: Cable row - 3x6@200

B1: DB shoulder press - 4x6@50
B2: BB lunge - 4x6@110
 
PM session March 20th

Incline BB bench press - 2x6@175

Have to train today, i was suppose to train yesterday and have today off. But i can still get in my workouts this week without training 3 days in a row.

Its all good baby :D
 
Latest update (below) - so i'd say recovery its not good. :) My back is still hurting but i don't think its major. I will just be using my home gym today; i was thinking of doing 2x12 with legs curls and extenstions, pulldowns and tricep pressdowns. My strength is still improving and i'm certainty the most muscular i ever been, about %15bodyfat and 220lbs, once i get down to %10 i plan on taking my after pics. I already have the befores.

March 22th

Deadlift - 4x3@325, 3x3@336

Hurt my lower back on the last set, i hope it won't set me back too much.
 
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March 23th

Worked up to a comfortable 12RM.

Machine press
Leg curls
Leg extenstions
Pulldowns
Tricep Pressdowns

Lower back wasn't a big issue but i figure it will be a few weeks before i can hit the deads heavy again.
 
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