Big_BK Training and Competition Log

Today was damn good at the gym. I picked up some new OTC PH called halo d supposed to be very similar to halo. Never done halo so i can’t compare them but it did what i wanted it to do. Give me strength in my workout. Definitely going to have to toy with dosages and timing for nationals, this is my super weapon!

Preacher Curls w/ ez bar -

75lbs 8 reps
95lbs 8 reps
105lbs 6 reps
115lbs 5 reps

Felt OK at this point, not the best but not the worst.

DB Rows -

100lbs 8 reps x 3-4 sets maybe? Just wanted to throw something light in before squats to let the halo stuff kick in

Squats w/ chains -

225lbs wide stance, no chains
315lbs + ~100 in chains 3 reps
405lbs + chains 3 reps w/ wraps http://www.youtube.com/watch?v=BgPN_coxT58
495 + chains 1 rep if you can call it that, wraps and all http://www.youtube.com/watch?v=6W42Tq4pI7A

Not sure why i decided to do chains today, just saw them there and said eh, why not.

Pull downs w/ close grip attachement -
200lbs x a few sets for reps. just messing around here

BAM i get a boost of energy. Probably the halo crap kicking in.

Standing calf raises -

400lbs (stack) for 10+ reps 3 sets

Leg press -

400lbs x 6
600lbs x6
1000lbs x 6

Well, today diet was great, slept good last night but still had a rough day in the gym. I was busting my ass at work today so my back was sore and was sanding all day on a ladder so was pretty much a shoulder and arm workout from 8am to 4pm. Did some iso tricep and bicep stuff. Nothing serious just got in the gym and had a light day.

Starting to really cut up for some reason! Food intake was good the past 2 days and still leaning out. Changed up my workout a little today. Did some sumos all trips or singles with MUCH better form and tried to pull 530 but didnt have the hip strength, thats where i felt all the strain to. Then i did some squats, light weight ass to floor. Nice for a change and surprised my knees didnt bother me as much as they have been. Accutane is really putting me in pissy moods alot and taking away my drive to workout as well as causing joint pain. I cleared up alot and got rid of the big cystic buggers so im gonna drop down to 40mg a week from now on till im clear.

Cardio id doing well. Did 2k today (1.2miles) jogged when i could until shin splints got unbearable then walked. Repeated this all the way home. Did not stop once to catch breath was moving the whole time for once!!![:D] Took me about 15-20mins though. I just can’t jog or my shins flare up! Wore the rehband knee sleeves this time to keep my knee joints warm since they have been sore from a combination of cardio and accutane.

Today was kinda ****ty. Diet was off and didn’t have work due to crap weather. Did front squats, cleans then played with the stones a bit. Sucks that the lightest stone i have is a 280.

On 6-19 did cardio. Little less then a mile on all flat terrain but had bad shin splints so most was speed walking.

6-20

Was a little unhydrated today. Should have been drinking more fluids when i was working outside today but not a big deal. Performance suffered a little but i just started working full time again and had sick workouts this week so I’m not mad that today was a light day. Kind of expected it.

Push Press / Military

95lbs x5
135lbs x5 x3
185 x2

Seated DB shoulder press

35lbs x a few to warm up
50lbs x 6
60lbs x 6
70lbs x6 2 sets

Front raises

25lbs x5 x5-6 sets

superset with R.C. exercises

DB pec fly

few light sets to warm up

50lbs x5 2 sets

Pec fly machine

50lbs x10 way to light
100lbs x 8
112.5lbs x8 2 sets

508lb Sumo - http://www.youtube.com/watch?v=Nmil83UqYE8
Lighter set, better form - http://www.youtube.com/watch?v=cp2fGN_8Eq0

Diet was good today, right where i wanted it to be. Workout was amazing, maybe because i finally started eating again! Funny how that works….:D

Deadlifts -

50kg+bar warmup sumo and regular style 3-5 reps each
90kg+bar same
130kg+bar not sure, i think this was still for reps but low reps, 3-4 reps maybe
180kg+bar x1
210kg+bar x1 I’ll post the video in a sec. Surprised i got this one. I pulled once and failed then growled and pulled again and it went up. Looking at the video i didn’t sink my hips enough but man can i feel these in my hip muscles today!!!

Shrugs on cambered bar -

225lbs x10
315 x6
405 x5

Dips -

BW x6
25lbs x6
35lbs x6
45lbs x6
70lbs x5 (coulda had 6 though)

Then i did a set of decline sit ups with a 90lb DB which locked my back all up so i said no more abs today, also did a set of side bends 130lb DB’s for 6 reps a side.

Very happy with today and hope things keep going the way they went today!

Cardio - 1 mile with hills, running, jogging and walking when i needed to catch breath. Finished up with a final sprint.

Sunday i did a little stones and some cardio, light event day since i maxed that week. Monday i did just some light legs and bi’s. We will see how I’m feeling by wednesday whether it is a heavy day or not.