[<3Frosty]

I plan on getting a good amount of sleep tonight, and then hitting the gym HARD tomorrow. Cant wait to see how i feel.

[<3Frosty]

Workout:

Day 2: Core myofibril, limbs sarcoplasmic

Pre-workout weight: 147.6

Light jog for 5 minutes, no stretch.

Off creatine as of now. 4-4-08

Exercises:
BB Deadlift:: (5 sets x 5-7 reps) (2-3 min)

• 145 lbs x 7 reps (2 minutes rest)
• 175 x 6 reps (2 min)
• 195 x 5 reps (3 min rest)
• 245lbs x 5 reps (3 min rest; felt amazing)
• 295 lbs x 5 reps (Grip failing on 3rd rep, reset grip and finished)

Front Squat: (4 sets x 7-9 reps) (2-3 min) (Underhand, elbows up)

• 65 lbs x 9 reps (2 min rest)
• 85 x 7 reps (2 min)
• 105 lbs x 7 reps (3 min)
• 125 x 7 reps (Been working on form, wrist arent quite flexible enough, but alot of the pain is gone there and instead focused on elbow for a few sets).

Leg Extensions: (3 sets x 9-12 reps) (30-90 secs rest)

• 80 lbs x 12 reps (60 secs rest)
• 90 lbs x 10 reps (90 sec rest)
• 125 lbs x 12 reps (Pretty easy, form got maybe a little sloppy on last 2 reps)

Leg Curls: (3 sets, 7-9 reps) (1.5-2 min rest)

• 65 lbs x 9 reps (1.5 min rest)
• 70 lbs x 8 reps (2 min rest)
• 105 lbs x 9 reps (felt great)

Calf Raise (DBs): (4 sets, 8-10 reps, 30-90 seconds rest)

• 50 lb DBs x 10 reps (30 secs rest)
• 65 lb DBs x 10 reps (60 secs rest)
• 75 lb DBs x 10 reps (90 secs rest)
• 85 lb DBs x 10 reps (Pretty easy, though grip was starting to slide).

Machine Ab Crunch: (3 sets, 10-15 reps, 30-90 seconds rest)

• 50 lbs x 15 reps (60 secs rest)
• 80 lbs x 12 reps (90 secs rest)
• 95 lbs x 17 (Heh, maybe chest piece was too high? Or it was just easy).

Internal rotations, external rotations: 12.5 lbs each.
trunk rotations: 90 lb barbell.

Total time working out (starting from BB Deads): 58 minutes

Post-Workout Weight: 151.6

Reflections: I really needed that rest. I walked into the gym feeling great, and felt great throughout the workout. Its always tough, but i feel amazing when i set out to get a certain rep total with a weight, and completely pass it with ease. I hope that my workouts follow this pattern from here on as i plan on getting enough sleep and keeping watch on my nutrition. I really ripped through the workout today, and weighed in lighter then the past week or so, and im happy about that. Hopefully i can start implementing cardio again. I am cycling off the creatine to see how it affects my fat loss. Im also curious to see how i feel energy wise and to see if i can keep up with this workout plan without the supplement. Cant wait for monday.

[mr_bhana]

Nice job frosty! how tall are you? and hows the split working for you?

[n88tr]

Are you just starting on the legs? I ask because your numbers are kinda low. Low is fine, I'm just asking.

[<3Frosty]

I'm about 5'4". Also, the numbers are low because im still getting used to how much weight i can push. I dont think they are low though... there is alot of volume involved.


Also, the split was working fine for quite some time. Its very enjoyable, i just wasnt doing my part to sleep and eat right, and it drained me because of it.

[KM]

Originally Posted by n88tr

Are you just starting on the legs? I ask because your numbers are kinda low. Low is fine, I'm just asking.

If you're referring to the front squats, have you ever done them? I don't think you realize how difficult the range of motion is, not only to get used to, but to execute properly.

His numbers aren't low, I object to that.

[<3Frosty]

Well well well. Havent updated the log in a while, though i feel i kept it going for much longer then i anticipated.

I will start making time to post my routine and my nutrition here soon, although i might not really do it for another 2 weeks. We will see.

However, im thinking of changing my lifting routine. The one i currently have doesn't focus on functional strength as much as i would like, and im thinking of starting up circuit training to get extra lean for the summer.

With the previous routine (thanks to ZiR for helping Kevin and then Kevin for letting me steal it from him and some tips as well), i have gained a good amount of mass and strength (actually, my strength in alot of weak points have skyrocketed), but i feel its time to find something new.

I want to focus on functional strength and athletic performance more than anything. I know that if i keep getting stronger, and my nutrition is there, i will also get bigger. Im not a bodybuilder nor do i want to become one, so im going to leave the bodybuilding routines behind from here on.

I want to use as little machines as possible, and focus on free weights and a little bit of use of the free-motion machine (which is alot better than most machines in what it can achieve).

I really want to go by the philosophy of Gym Jones who trained the actor/stuntcrew for 300. I dont just want pretty muscles, i want functional muscles.

So, from here on out, i will start to work on a routine that fits my mood and see if i cant get extra lean for the summer and then begin a light bulk and cut rotations from here on out. I want to get to roughly 7-8% bf, maybe even lower depending on how hard i have to work on my core, and remain near there from there on. I want to gain some size but most importantly functional strength and athletic performance.


Hope yall stick around to see where this goes.

[<3Frosty]

btw, just for shits and giggles, i will probably set a day for maxes on squats, deads, bench, and some others just to see where i have gotten.

[<3Frosty]

Okay, im going to start compiling some ideas here.


First, i want a circuit that is a full body workout from my understanding. So, im going to try and have two-three exercises in each circuit that arent the same muscle groups. So, for instance i will be doing some deadlifts and then mixing in bench press. Front squats and mix in bent over rows.

Im also planning on including a wide range of explosive maneuvers, including some corkscrews for the global core, and one arm DB snatches for explosive power and core strength.

Im probably going to start doing other olympic-style lifts.

On the off days, i plan on keeping with HIIT training and improving on that every time. My goal is to be able to do it for 15 minutes with complete intensity. This is still using the 1:3 - 1:5 work to rest ratios.


I also plan on utilizing less bench exercises, unless they are on a Bosu or Swiss ball. I will still incorporate the big ones like bench press and some tricep maneuvers, but im going to try to ween myself off them as the idea is that you are never actually going to be doing those motions in real life anyways, let alone with a flat surface behind you.

Additionally, i plan on incorporating more bilateral movements, meaning using DBs or single-leg/arm exercises. Like a one-legged squat, or a DB overhead press instead of using so many barbells. This promotes joint integrity and stabilization muscles. It also tends to help even out weaknesses as most people have a stronger side when using a barbell.

Im also planning on incorporating more body weight exercises, so to sub the bench press im going to be doing weighted pushups of varying hand placements. Im also going to be doing body-weight rows and seeing if i can make sure my bench press strength isnt too much more then my pull-up strength.




These are all ideals i hope to incorporate into my exercises. Right now, im thinking about continuing with a mixture of the rep ranges and sets with similar rest ratios for the exercises, and perhaps turning this into a 4 day split much like i have now but making sure that i dont just focus on strength or size but both at the same time.

[mr_bhana]

good, ill like to see how it goes, looks like Zir's training style has had a lot of influence on u!

[KM]

You meant unilateral, not bilateral.

[<3Frosty]

Originally Posted by KM

You meant unilateral, not bilateral.

yea, unilateral for single limb exercises. Bilateral for dual limb exercises. Nice catch.


btw, im probably going to start working closely with Zir in the coming months and im pretty excited about that.

I took about a week off from weights and focused on cardio and i just worked out today and i hit everything i aimed for and then some. Taking a week off really is refreshing and you come back strong as hell.