Goldgloves road to the INBF Hercules

[goldglove212]

7/30/12

Breakfast - 5 eggs, toast oatmeal

Meal 2 - PB and nutella, water, dry roasted peanuts

Meal 3 - Turkey sandwich on wheat, gatorade and a peach

Post - Shake

Dinner - 2 big bowls of pasta with broccoli

Late - Going to chilis with my buddies


Workout - Chest

Flat bench -
135X12
225X5
245X3
255X1
275X1
225X8 (5 me, 3 forced reps)

Close grip -
135X10X3

Incline DB press -
60X10
70X8
75X5X2
55X10

HS incline press (weight each side) -
45X10
70X10
90X8
100X5
115X3 --> 45X15

HS wide chest machine (weight each side) -
90X10X4

Fly machine -
205X15
235X15
265X10X2

BW dips -
3 sets of 10

Done!


Notes : Nice workout, didnt do the "Hybrid" workout. I wanna try and find a routine that i like

[FlakeyFool]

Should give the 5/3/1 a try

[goldglove212]

On the bench?

[FlakeyFool]

nah as a whole workout plan (bench, squat and deads).

[goldglove212]

Can you elaborate further lol?

[goldglove212]

8/4/12

Breakfast - 5 eggs, toast, OJ

Pre workout - PB&J on wheat, banana and string cheese and water

Post - Shake

Meal -

Dinner -

Late meal -


Workout - Shoulders/calves

BB press (smith) -
110X10X2
160X8
200X3X2
110X10

Standing lateral DB raise (both arms same time) -
20X15
25X12
30X10
30X6 --> 15X10

HS shoulder press machine (weight on each side) -
60X15
80X15
100X10
120X5

Bent over flies with cables (both arms same time) -
10X12X4

Rear flies -
195X12X4

BB shrugs (smith) -
110X20X3
160X15X2

Seated calf raise -
145X12X4

Done!


Notes : Good shoulder day. Very nice pump.

[goldglove212]

8/6/12

Breakfast - 2 eggs, bacon, sausage on a roll

At work - Shake

At work - Salami, provolone and italian dressing on a hero

Post - Shake

Dinner - Pasta with broccoli

Late -


Workout - Chest/bis

Flat BB bench -
135X10
135X5
225X5
245X3
255X1
275X1
225X5X2

HS incline press (weight each side) -
45X10
70X10
90X8
100X6
115X5 --> 45X15

Incline BB bench -
135X10
165X8
185X4X2
135X10

Decline bench -
135X10
225X5X2

Flat DB press -
70X8X3

Pec-deck -
115X10X4

Free motion cable preacher curls (one arm at a time) -
40X15
45X15
50X12
60X8X2
35X15

Done!


Notes : Gym was so crowded tonight it was hard to get what i wanted done.

[goldglove212]

8/13/12

Breakfast - 5 eggs, whole wheat toast, chocolate milk, shake

Post - Shake

Lunch - Turkey on wheat

At work -

At work -

After -


Workout - Chest/bis

Flat bench -
135X10X2
225X6
245X4
265X1
275X1
225X3X2

Incline DB press -
60X10
70X10
80X6X2
50X10

Incline DB fly -
40X10X4

HS iso lateral bench press (weight each side) -
45X10
70X8
90X5X2
45X8

Flat DB flys -
45X12X4

High cables -
20X15
25X15
30X10 --> 20X10

Concentration curls -
30X12X2
35X10

Seated DB hammer curls -
40X10X3

Done!


Notes : Solid workout. I havent been logging but ive still been training

[goldglove212]

8/14/12

Breakfast - 5 eggs, wheat toast, OJ

Post - Shake

Lunch - 2 PB&js on wheat

Dinner -

Late -


Workout - Back/tris

Deadlifts -
135X10
225X10
315X5
365X1
405X1

Row machine (weight each side, low neutral grip) -
90X15
135X10X2
90X10
Overhand grip -
90X12X2

Lat pulldowns -
100X15
145X10
160X8X2
100X15

Behind the neck pulldowns -
100X12X3

Close grip cable rows -
130X12X3

HS shrug machine (weight each side) -
90X15
135X10X3

BB rows (smith, overhand) -
110X12X4

Close grip pulldowns -
100X12
145X8
160X5 --> 100X10

V-bar pushdowns -
32.5X15
52.5X15
62.5X10
72.5X10X2

Straight bar pushdowns -
37.5X12X3

Done!


Notes : Back to deadlifting! Didnt wanna push past 405 although i probably could have hit 425, 405 went up smooth.

[goldglove212]

8/19/12

Breakfast - 2 egg whites, bacon, sausage on a roll

At work - Protein bar, greek yogurt

At work - Roast beef w/ coeslaw on a roll

Post - Shake

Dinner -

Late -


Workout - Chest/bis

BB bench -
135X10
135X5
225X8
245X3
265X1
275X1
225X3

Incline DB press -
65X10
70X10
80X6
85X5
90X6
100X4 (PR)

Incline BB bench -
135X10
185X5X2
95X10X2 (wide grip)

Low cables -
20X15X3
25X12

HS isolateral bench press (weight each side) -
45X12X4

Flat DB flys -
40X15
50X10X3

HS incline press (weight each side) -
70X10
90X6X2
45X10

Incline DB curls -
40X12X2
50X8X2

Done!


Notes : This was a good workout. I felt very very strong today

[goldglove212]

8/21/12

Breakfast - 5 eggs, whole wheat toast, OJ

Post - Shake

Before work -

At work -

At work -

After work -


Workout - Back/tris

Lat pulldowns -
100X15X2
145X10
175X10
205X6X2
100X10

One arm DB row -
70X10
80X10
100X8

BB row (smith underhand) -
110X12
130X10
150X6 --> 110X10

Close grip pulldowns --> SS w/ diverging lat pulldown machine -
100X12 --> 90X10
130X10 --> 90X10
160X6 --> 90X10

Row machine (weight each side, overhand grip) -
90X12X4 (I squeezed and held each rep, made it really tough)
90X10X2 (low neutral grip)

Cable row (lat pulldown bar, wide grip) -
100X10X4

Behind the back shrugs --> SS w/ Front shrugs (smith machine) -
110X15 --> 110X15
200X10X3 --> 200X10X3

V-bar pushdowns -
37.5X15
57.5X15
67.5X10X2
37.5X15

Cable pulldown (one arm at a time) -
12.5X12X3

Done!


Notes : Nice workout today. Definitely what i was aiming for. Trying to get a back picture post back day but nobodys in the locker room to take one

[goldglove212]

8/22/12

Breakfast - 2 egg whites, bacon, sausage

At work - Greek yogurt, protein bar

At work - Chicken cutlet, bacon on a roll

Post - Shake

Dinner - Grilled chicken salad

Late -


Workout - Legs/abs

Leg press -
373X10X2
553X10
643X5
733X3
823X3 --> 463X10 --> 283X10

Leg extensions -
130X10X2
160X8X2

Hack squat -
1 plate per sideX10X3

Hammy curls -
80X15
110X15
140X10 --> 80X10

Seated calf raises -
145X15
165X12
185X10
185X10 --> 145X15

Standing calf raises on the smith -
110X10X3

Crunch machine -
100X20
120X20X2
120X20 --> 70X25

Leg raises -
4 sets of 15

Cable crunches -
52.5X20X3

Done!


Notes : Good workout. Definitely gonna get back into abs

[goldglove212]

8/23/12

Breakfast - 5 eggs, toast, OJ

Snack - Greek yogurt and a protein shake

Pre gym - PB&J and rice cakes

Post - Shake

Dinner - Stuffed peppers

Late -


Workout - Arms

Preacher curl machine -
45X15
90X10
135X8
180X4 --> 90X6 --> 45X10

Seated bicep curls -
30X10
45X10
50X6X2
30X10

Cable preacher curls (one arm at a time) -
35X15
45X15
60X10
80X5

Standing BB curls -
40X15
60X10
80X6

Seated hammer curls -
35X12
45X10X2

Straight bar pushdowns -
37.5X15
47.5X15
57.5X12
77.5X10
87.5X6
97.5X5 --> 37.5X15

DB skullcrushers -
25X15
30X8X2
15X15

Reverse grip pulldowns --> Superset w/ overhead rope extensions -
50X10X3 --> 30X10X3

Single handle pushdown (one arm at a time) -
12.5X12
17.5X12
22.5X10X2

Rope pulldowns -
32.5X10X3

Lots of forearm stuff

Done!


Notes : Solid workout. I just wish my triceps would grow

[goldglove212]

8/26/12 (yesterday)

Dont remember foods and ****

Workout - Chest/abs

Flat BB bench -
135X15
225X3X2
245X3
255X1
275X1
285X1
225X5

Incline DB press -
65X10
70X10
80X8
90X6X2
60X10

Decline HS machine (weight each side) -
45X15
70X12
90X8
115X4 --> 45X10

HS incline press (weight each side) -
45X10
70X10
90X6X2
45X12

High cables -
25X15
30X12X3
20X15

Incline DB flies -
45X12X4

Cable crunches -
52.5X25X4

Leg raises -
3 sets of 15

Done!


Notes : I definitely feel stronger and i love it

[goldglove212]

8/28/12

Breakfast - Shake, greek yogurt

After class - Chipotle, double steak, double chicken, rice, corn and sour cream

Post - Shake

Dinner - Grilled chicken and rice

Late -


Workout - Back/abs

BB rows -
95X15X2 (warmup)
135X10X2
155X8
135X10

Lat pulldowns -
130X15
145X12
175X10
205X5X2
100X10

Behind the neck pulldowns -
100X12X2
130X10X2

Row machine (weight each side, low neutral grip) -
90X12X2
135X10 --> 90X10
90X12X3 (overhand grip)

HS shrug machine (weight each side) -
90X15
135X12
180X6 --> 90X12

Close grip cable row -
180X10
195X6X2
130X8 --> 100X10

Close grip pulldowns -
130X12
165X10
190X6 --> 100X10

Diverging lat pulldowns -
90X12X2
100X10
115X10 --> 70X15

Crunch machine -
100X25
120X15X3
120X15 --> 70X20

Leg raises -
4 sets of 15-20

Done!


Notes : Didnt hit tris with back cause i did arms yesterday. Good workout though. I shoulda deadlifted