[Ghosting]

The holy trinity : BPP, Tech N9ne, and McBain

[bigpoppaproppy]

10/12 Delts and Traps

Standing DB Military: 35x12, 45x10, 55x8, 50x8

Upright Rows: 55x12, 65x10, 75x8

DB Side Laterals: 20x12, 25x10, 30x9

Hammer Strength behind neck press: (per side)25x15, 45x10, 60x6(pr)

Cable Side Laterals: 20x10, 20x10, 30x8

Rev Pec Dec: 100x12, 120x10, 140x8, 150x6

DB Shrugs: 65x20, 90x12, 120x8

NOTES:
-legs were very sore and wobbly today lol, made balance on militaries hard
-uopright row felt good for awhile, only did them to chest to protect R/C
-side lats always get a good burn
-hammer machine actually worked well for me and felt good!
-cable laterals always get a good burn
-rev pec dec was nothin special today
-DB shrugs felt good today, very slow and controlled, with a pause at the top...grip is starting to get there again, buty still nowhere NEAR what it used to be...traps and upper body look very good through a tshirt when holding heavy DB's like this

Overall Grade: B-

Workout Time: 23 sets in 37 minutes

[bigpoppaproppy]

10/13 Back and Biceps(and forearms!)

CG Cable Row: 80x15, 110x12, 150x10, 190x7

1-arm DB row: 65x12, 105x10, 120x8, 130x8(PR!)

Hammer iso-row(per side): 45x12, 70x15, 95x8

wide grip lat pulldowns: 80x12, 100x8, 90x10

str8 arm lat pulldowns: 100x12, 110x8, 100x12

DB Hammer Curls: 35x10, 40x10

Cambered Curls: 55x10, 75x8

behind back forearm curls: 60x15, 75x12, 85x7(pr)

seated forearm curls: 40x15, 50x12

NOTES:
-1-arm rows felt good today, nice and strong, solid PR....last reps with 130, esp on the left, left me with sore biceps..felt a bit of a twinge, think they just arent used to handling stuff like that anymore
-when i got to biceps my bicep starting bugging me a bit so I cut it short as not to aggrivate it farther...should be fine withina day or two
-forearm work made my forearms rock hard and quite pumped...burns like hell too!!!!

Overall Grade: B

[bigpoppaproppy]

10/15 Chest and Tricep Pump workout

Bench: 45x50, 95x25, 135x25, 165x20, 190x10, 140x30

Incline bench: 105x12, 135x10, 150x7

Straight barbell seated french press: 45x15, 70x15, 90x6

Decline CG Bench: 112x10, 137x10, 152x4*

NOTES:
-bench was high reps for a massive pump...chest was swol and huge after this set, felt great!
-inclines are odd still, used to DB's
-french press is weird with a straight bar, but good tricep workout
-decline CG was new...With work and buying wrestlemania tickets, by the time I started these I had been up for 24 hours straight...on the 152 set I busted up laughing on the 4th rep and couldn't stop(i tend to do that when im way tired) and hence had to stop....also this was using 33lb plates, hence the odd weights

Overall Grade: B

[bigpoppaproppy]

10/16 Cardio

walk: x .25 mile

jog: x 1 mile

walk: x .25 mile

NOTES:
-freakin COLD outside!!!!

-diets been pretty solid all week, just havent had the time to post the numbers, but most days were around 2200-2300 calories, the vast majority of which from protein...at least 1 gal water daily, and my cutting stack and creatine and glutamine daily
-was my deloading week for cardio this past week
-next 4 weeks changing to 4 gym days and 2 sprint days to try that

[bigpoppaproppy]

10/17 Workout 1: Sprints and Plyos

jog: x .25 mile

SPRINTS: Basketball Court x 14, full recovery

PLYOS:

~19" level: x 20 singles

~30" level: x 1(PR!)

jog: x .25 mile

NOTES:
-jog was the distance there/back
-done at 8am, ~45 degrees out, perfect!
-wasnt any speed PR's, however my form is getting much better, and overall I felt faster per each one rather than peaking for a few then getting slower as I go...felt like as a whole, the entire 14 were better than any previous sets
-box jumps are done in the grass to a park bench...the lower ones are easy bc theres the seat to land on...however the higher one i had been afraid of bc its like 1" wide and I was afraid of landing/falling awkwardly....basically couldnt get myself to commit mentally...FINALLY today I tried it for the first time and nailed it! w00t!
-diet has been SPOT on today, after watcing the Mr. O PPV I am SOOOO dedicated and commited to my diet, workouts and cutting right now its unreal...expect huge changes in my body in the next few weeks visibly!!!
-measurements on the bench are approximate...they arent a standard bench bc of the undulations in the grass and the angle of the bench

[bigpoppaproppy]

10/18 Workout 1: Traps, Abs, Cardio

DB Shrugs: 50x15, 85x12, 100x10, 120x9

kneeling cable rope crunches: 90x15, 120x12, 140x12

CARDIO:
TREADMILL x 32 minutes @ 2.0 incline @ 3.0mph

Cable Shrugs: 150x25, STACK(200) x 20, STACK x 30

Hammer machine obliques: 70x12, 80x15

NOTES:
-quickie 8am workout
-did my lighter pump work for traps now, later or tomorrow will do my heavy sets
-abs were a bit sore from plyos/cardio, so easy on the abs/obl.s today
-cardio was good...good sweat, heart rate ~130 the whole time...time to chisle down to those abs!!!

Overall Grade: B-

[bigpoppaproppy]

10/19 Delts, Traps, Cardio

Hang Clean & Press: 45x10, 95x10 <-warmups

Seated DB Military: 40x12, 50x12, 45x10

Hammer Behind Neck Press: (per side)45x10, 70x8, 75x6(pr)

Cable Side Laterals: 20x10, 20x13, 30x9

rev pec dec: 120x10, 140x10, 150x7

Shrug Machine: 200x15, 380x10, 470x8


CARDIO:
Treadmill x 33 minutes x 3.0mph x 2.0 incline

NOTES:
-conatcts are buggin me today
-militaries sucked today
-behind neck press machine felt good
-cable lats were ok....pec dec was just ok
-shrug machine was harder now that i dont do it often
-not as fast paced as usual, was pumped headin into the gym, but delts didnt feel great so lost some of my excitmenet

Overall Grade: C

Workout Time: 16 sets in 44 minutes ; + 33 minutes cardio

Current Weight: 242.5

[bigpoppaproppy]

10/19 Workout 2: Biceps

Alt DB Curl: 25x12, 30x10, 35x9, 25x10

DB Hammer Curl: 45x8, 55x6, 50x8, 40x9

rev BB curl: 55x12, 80x10, 95x6

DB preacher Curl: 30x8, 30x10, 25x15

BB Curl: 80x8

Cruficix Curls: 40x15, 50x9, 30x20

NOTES:
-wanted to do back and biceps but not enough time before the gym closed
-BB curls aggrivated my foremarms, so stopped
-good workout

Overall Grade: C+

[bigpoppaproppy]

10/20 quads

leg extensions: 75x15, 95x15, 85x15

Squats: 115x6, 135x10, 185x6

Zercher Squats: 185x6, 245x2, 305x1

Hack Squat: 90x10, 135x6

-no comment




10/21 Back, Hamstrings, Calves

SLDL: 45x15, 135x10, 205x8, 300x6

1-arm DB row: 65x10, 105x8, 130x10(pr), 140x6(PR!)

wide grip pulldowns: 90x10, 110x10, 130x3->120x5(PR)

str8 arm lat pulldowns: 90x10, 110x9, 120x8

donkey calf raise: STACK(400) x 15, 490x15, 605x12(PR)

Squat Walkouts/Lockouts: 315x3, 455x3, 605x2, 655x3

NOTES:
-have videos of the 130 and 140 DB rows, 655 lockouts and the 605 donkey calf, posted soon
-nutrition last few days been the same hence not posting.....~2200-2400calories, majority protein, etc etc
-VERY good workout, huge sweat, felt great@!!!
-hadnt been to bed yet...leg workout last night at 8pm....up all night, back workout at 8am....not bad for no sleep eh?

Overall Grade: A

Current Weight: 241.5

[bigpoppaproppy]

VIDS:

140lbx6 1-arm DB row:
http://rapidshare.de/files/6577830/1...B_row.MOV.html

605lb x 12 donkey calf raises(I do these svend karlsen style...fast and explosive)
http://rapidshare.de/files/6578091/6...aises.MOV.html

130lbx10 1-arm DB rows:
http://rapidshare.de/files/6578292/1...B_row.MOV.html

655lb x 3 squat lockouts(no walkout bc forgot my belt)
http://rapidshare.de/files/6578579/6...ckout.MOV.html

[bigpoppaproppy]

10/23 Chest/Tricep/Ab

DB bench: 35x15, 50x10, 65x10, 75x10, 85x6

Cybex Incline (per side): 45x12, 90x8, 70x8

Iso-Wide Incline (per side): 45x12, 70x10

Cable Crossovers: 22.5 x 10, 27.5 x 10, 35x8

Pushdowns: 150x10, 170x8, STACK(200) x 8, 150x10

Kneeling Rope Crunches: 110x15, 150x10(PR)

NOTES:
-wasnt feelin it today...shoulders were feelin the burn before chest was...think im a bit sore from yesterday...we had our fall shoot at the police department to requalify...put about 200 rounds through my handgun and about 50 through the shotgun
-still a SOLID week of workouts tho

Overall Grade: C-

Workout Time: 19 sets in 40 minutes

[bigpoppaproppy]

10/25 Cardio session 1

Treadmill: 3.5mph @ 3.0 incline for 30 minutes