12/15/09

Legs

• Squats 6x5 (205, 225, 230, 235, 240, 245)

Got 4 reps with 245. Still, only 2 weeks ago this was my 1RM.

Based on the weight/reps @ 240 and 245, I should be able to do 280-285 IRM. That will be the goal this Friday

Primal Diet: 75-80%

12/14/09

Upper Body PULL
10 rep range again this week. Bodyweight (BW) is rising steadily - now up to 187 (188 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 5x10 (BW 188)
  
• Hanging Rows 3x10 (BW 187)
  
• Seated Row 2x10 (100)
• TG Lower Back 2x10 (100)
• TG Vertical Traction 3x10 (110)
• TG Upper Back 2x10 (75)
• Curl 2x10 (55) - outside grip on curl bar
  

Diet: Good, 75-80% Primal

11/12/09 - 11/13/09

Rest Days

12/11/09

Total Body

• Squat 2x5 (205, 225), 1x3 (245), 3x1 (265, 270, 275)
  
• Hanging Rows 6x10 (BW 186)
  
• Dips 6x10 (BW 186)

Squat with 275lbs is my new 1RM Personal Record (PR) - woohoo!

I then did DB Presses 3x10 (25, 30, 35)


Primal Diet: spot on!

12/10/09

Rest Day

Upper Body PUSH

• Bench Press 5x10 (115, 120, 125, 130, 130)
  
• DB Press 4x10 (30, 35, 35, 35)
  
• DB Shrugs 3x10 (75)
  
• Tricep Push-downs 3x10 (110, 120, 130)
  

3rd set of bench was 9 reps, 4th set of bench was 8 reps, 5th set of bench was 7 reps

2nd set of Press was 6 + 4 Push Presses, 3rd set of Press was 7 + 3 Push Presses, 4th set of Press was 5 + 5 Push Presses


Primal Diet: Great all day

12/08/09

Legs

• Pause Squat 3x5 (175, 195, 195)
  
• Squat 2x5 (215, 225)
  
• Squat 2x10 (175, 185)
  
• Pause Squat 2x10 (145, 145)

Was going to do 4-5 sets of Front Squats, but it was killing my wrist, so I did 2 additional sets of squats and pause squats to finish it up.

On Friday I plan on beating my 1RM record (255) since coming back - I'll be shooting for 260 or maybe even 265

Primal Diet: dead on!

12/07/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range again this week. Bodyweight (BW) is up to 185 (186 with the extra sweatshirt). Rest between sets was 90 seconds

• Pull-ups 3x8 (BW 186)
  
• Chin-ups 2x8 (BW 186)
  
• Hanging Rows 3x10 (BW 185)
  
• Seated Row 2x10 (90)
• TG Lower Back 2x10 (90)
• TG Vertical Traction 3x10 (100)
• TG Upper Back 2x10 (70)
• Curl 3x10 (55) - outside/inside/outside grip on curl bar
  

Diet: Very Good, 85-90% Primal

12/05/09 - 12/06/09

Rest Days

Crappy Diet Days

12/04/09

Total Body

Today was a beatdown from HELL, something I had not done in a loooooong time!

Total Body Warm-up

Metabolic Pairings (2 rounds of each):

• Squats x5 (185)
  
• Manmakers x5 (20 DB's)
  

• Power Cleans from the deck x5 (95)
  
• 20" Box Jumps x15

The Bear 2x5 (75)

DB Bear Complexes 5 rounds (25 DB's)

The weights used for each exercise is lower than usual so that form will not break down and due to the short rest intervals and lack thereof in places

Specific details on these routines can be found Here


Primal Diet: Great all day, but I know I'll be indulging in a few QCB's later this evening

12/03/09

Rest Day

12/02/09

Upper Body PUSH

• Bench Press 4x10 (105, 115, 115, 115)
  
• Press 4x10 (65, 75, 85, 85)
  
• DB Shrugs 3x10 (55, 65, 75)
  
• Tricep Push-downs 2x10 (110, 120)
  

3rd set of Press was 7 + 3 Push Presses
4th set of Press was 5 + 5 Push Presses

Primal Diet: Great all day, but I had 2 Troegs Mad Elf Ales as a nightcap

12/01/09

Legs

• Squat 5x10 (175, 175, 180, 185, 185)
• Deadlift 5x5 (145)

I went in the 10 rep range with only 90 seconds rest between sets to change it up, since each body part was hit hard 3x last week. Totally different feel; legs were on fire and were super-pumped.

On the 4th set of squats, I felt a pain in my left outer quad. On the 5th set, I stopped at 8 reps due to pain. It was nothing too bad, but I did not want to push it. It's fine now.

Kept it light on deads to test the waters, and due to the quad. I was not sure how my lower back would respond. So far so good :D

Next week I'll go back to 5x5's since each body part will only be hit 2x

Primal Diet: was tight all day, but I had a very small slice of homemade pie at 7pm. Still, a pretty solid day.

I was in the mood to celebrate a significant event in my life today with a high alcohol craft brew, but I refrained :D

11/30/09

Upper Body PULL
I decided to keep everything in the 8-10 rep range for the first half of this week. Bodyweight (BW) is up to 184. Rest between sets was 90 seconds

• Pull-ups 3x8 (6+2 jump, 5+3, 5+3) (BW)
  
• Chin-ups 2x8 (7+1, 7+1) (BW)
  
• Hanging Rows 3x10 (BW)
  
• Seated Row 2x10 (80)
• TG Lower Back 2x10 (80)
• TG Vertical Traction 2x10 (90)
• TG Upper Back 2x10 (65)
• Curl 2x10 (45) - went really light here
  

Primal Diet: On the money!

11/28/09 - 11/29/09

Rest Days

and since there was still tons of leftovers, Gluttony Days. The beauty of the bulking phase is you get to eat all you want without feeling bad about it :D

11/27/09

Total Body

• Squat 1x5 (210), 2x3 (225, 230), 3x1 (245, 250, 255)
  
• Weighted Pull-ups 1x5 (bw+25), 2x3 (bw+35), 3x1 (bw+40)
  
• Weighted Dips 1x5 (bw+35), 2x3 (bw+45), 3x1 (bw+55, 60, 60)

BW = 182lbs

On the 250lb squat, I did not go down deep enough the 1st attempt. I got a spotter and did it again properly. He spotted me on the 255lb as well. Got them both rather easily.

Failed on the last weighted dip - dropped dowm, but could not press back up

Primal Diet: Tight!!!

11/26/09

Rest Day

And

Gluttony Day

Enough said.........moving on...

Full List of Routines, & Theory

I will continue to update this as routines are added

Routines:

Mass/Strength Routine III

A Great Warm-up

Mass/Strength Routine II

Metabolic Pairings

DB Bear Complexes and The Bear

Mass/Strength Routine

Max Effort Black Box (MEBB)

2 New Routines

My 96 Day Routine

--- --- ---

Theory and Practice:

Back to My Fitness Roots

The Primal Blueprint

Fat Loss 101

Mass/Strength Routine III

Monday: Upper Body Pull - HEAVY

1. Pull-ups 5x5
2. Hanging Rows 5x5
3. Lower Weight Ancillary Work (Low Row, TG lower Back, Curls - 2x8-10 each)
   

Tuesday: Legs - HEAVY

1. Squats 5x5
   
2. Deadlifts 5x5
   

Wednesday: Upper Body Push - HEAVY

1. Bench Press 5x5
2. Press 5x5
3. Lower Weight Ancillary Work (BW Dips OR Side Tri-rise, Military Push-ups, Tricep Push-downs - 2x8-10 each)

Thursday: REST

Friday: Total Body - HEAVY

1. Squats 1x5, 2x3, 3x1
2. Pull-ups 1x5, 2x3, 3x1
3. Dips, 1x5, 2x3, 3x1
4. Snatch 3x5 (Optional)
   

Saturday & Sunday: REST

---

This is essentially a blend of:

• Mass/Strength Routine (6 sessions/wk, each body part 2/wk)
• Mass/Strength Routine II (3 sessions/wk, each body part 3/wk)

One of the 3 Routines should work well for you and your schedule. Hell, why not mix it up, on occasion

As always, mix up the exercises to suit your specific needs and goals

11/25/09

Total Body

• Squat 5x5 (200, 200, 205, 205, 205)
  
• Hanging Rows on Rings 6x6 (181bw)
  
• Weighted Dips 5x5 (181bw + 25, 35, 35, 35, 35)

Done as a circuit. 1 minute break between squat, row & dips. 2-3 minute break between dips & squat

Rows were done explosively, with a 1 sec hold up top, followed by a slow, 4-second eccentric movement

Primal Diet: rock solid! Grok would be proud!!!

11/24/09

Rest Day

Primal Diet: solid!

11/23/09

Total Body

• Squats 5x5 (195)
• Bench Press 5x5 (135)
• Weighted Pull-ups (183 bw+20)

Done in 5 circuits. Rest was 2 minutes in between exercises

I skipped the Oly Lift today. I'll just do it on Friday this week, since I am still not all the way back yet.

Diet back to where it needs to be.

My weight is going back up, but it appears to be ALL muscle, and my strength is steadily increasing. I like the way I'm progressing!!!

11/21/09 - 11/22/09

REST Days

Diet was atrocious...not to worry - it's what I do over the course of the week and month that matters. Back to business tomorrow!

11/20/09

Legs (HEAVY)

• Squats
  
• 4x5 (175, 190, 195, 195)
• 2x3 (215, 215)
• 2x1 (240, 245)

10lbs heavier than last week across the board

I did it quite easily all things considered. I need to resist the urge to go as heavy as possible, since I feel like I am still just getting into the swing of things.

Next week, I'll see if I can add 5-10 lbs more

My diet has been absolutely spot on all week, and it will continue today. I'll likely indulge in a few Quality Craft Brews on Saturday or Sunday, but that's it.

A Great Warm-up

This is the warm-up I use for my Mass/Strength Routine II

General Warm-up
To raise the heart rate, get the blood flowing, and slowly warm up the body

• 500 Meter Row OR 3 minutes on a Cardio Equipment of Choice
• OR Jumping Jacks / Equivilant
  

More Specific Warm-up
To further increase joint movement and flexibility (approx 3 minutes)

• Arm Circle
• Elbow Flys
• Swimmers and Reverse Swimmers - each arm
  
• Cats & Dogs
• Pec Stretch
  
• Samson Stretch

Exercise Specific Warm-up
The exercises to be performed during the workout (or similar), but at significantly lighter weight to prepare the body for what's coming. They are to be performed with minimal rest in between exercises and rounds

Round 1

• BW Squat x10
  
• Jumping Pull-ups x10
  
• Push-ups on knees x10

Round 2

• Squat with 45lb bar x10
  
• Jumping Pull-ups x10
  
• Push-ups x10

Round 3

• Squat 95lb bar x10
  
• Hanging Rows on Rings x10
  
• Push-ups x10

Round 4

• Squat 135lb bar x10
  
• Pull-ups x8-10
  
• BW Dips x8-10

Round 5 (OPTIONAL - For 1RM days only)

• Squat 175lb bar x5
  
• Pull-ups x8-10
  
• BW Dips x8-10

The weights and reps are based on my current abilities. Scale it up or down based on where you are for each given exercise.

Total warm-up time: 15 minutes, give or take

Mass/Strength Routine II

The Basic Formula is:

• SQUAT
• PUSH
• PULL
  
• over time, add a COMPLEX TOTAL BODY MOVEMENT

Here is an example of a Monday Wednesday Friday Schedule

Monday:

• Squat 5×5
• Weighted Pull-ups 5x5
• Weighted Dips 5×5
• Deadlift 3x5

Wednesday:

• Squat 5×5
• Hanging Rows on Rings 5x5
• Bench Press 5×5
• Cleans 3x5

Friday:

• Squat 2×5, 1x3, 3x1 (1 extra for fun...or a record)
  
• Pull-ups 2×5, 1x3, 2x1
• Weighted Dips 2×5, 1x3, 2x1
• Snatch 3x5

NOTE: Make sure you do a proper Warm-up, even more important on Friday.

This routine utilizes the popular 5×5 method – a method popularized by programs like Starting Strength by Mark Rippetoe, that involves doing compound lifts for 5 sets of 5 reps, which allows you to strike a balance between strength building and superficial muscle hypertrophy. Done this way, your hypertrophy won’t be purely sarcoplasmic, which results in fluid-filled muscles that look big but don’t see a corresponding increase in actual strength. Instead, the 5×5 method promotes myofibrillar hypertrophy: hard, dense muscle fibers that increase strength and size (with no puffiness). In other words: Real Muscle!

This routine is based on lifting heavy & hard, and keeping the workouts spaced at least a day apart for a total of 3x/week. 3 sessions/week is plenty if you do it right. This is all about doing big compound movements that will really shock your central nervous system thus eliciting a Mammoth Nueroendocrine Response (release of anabolic hormones). The emphasis is on intensity and power.

This routine also prevents you from overworking yourself, thereby minimizing the release of catabolic (muscle wasting) hormones like cortisol.

Squats and Deadlifts are absolutely required. They engage the most muscles and produce the most testosterone, GH, and IGF-1. They will be the bedrock of this mass building campaign. Most elite programs recommend doing squats every session, and I tend to agree.

Deadlifts are a bit more taxing and so I relegated them to once per week.

Also note that Friday is the most demanding of the 3 routines, and it can be since there is an extra day of rest. It is also where you go for your 1-rep max every week

I have also supercharged each workout with a Total Body Olympic Lift. These complex movements will really maximum the effect!

For more mass, more lactic “burn” (and more GH secretion), super-set the exercises.

Metabolic Pairings can also be used here to change things up, and really pack on the mass: maximum muscle recruitment!

Refrain from any additional workouts throughout the week. The key is conserving strength and giving your body time to rest and recover for the next round of squats, deads, and presses.

Finally, the routines listed above are merely examples. They need not be performed exactly as shown. If your upper back is bothering you and Presses aggravate it, substitute another move. If you want to do Snatches instead of Push Jerks, go for it!

Metabolic Pairings

FULL DETAILS are listed below. For now, here is the Basic Formula I use:

• Heavy Lift (5-6 Reps)
• NO Rest - go immediately into the the following
  
• BW Conditioning Exercise (10-15 Reps)
• 75 Second Rest, maximum
  
• Repeat
  

Heavy Lifts I prefer:

• Squats
• Front Squats
  
• Deadlifts
• Thrusters
  
• Cleans
• Snatch
• Power Pulls

Conditioning Exercises I prefer:

• Burpees
• No Push-up Burpees
• Box Jumps
• Kettlebell Swings
• Manmakers
  

A Typical Metabolic Pairing Routine
2 Rounds Each Pairing - NO Rest Between Exercises - 75 Sec Rest Between Rounds:

Pair 1

• Squats x5
• Burpees x15

Pair 2

• Deadlifts x5
• Box Jumps x15

Pair 3

• Cleans x5
• Kettlebell Swings x15

Squats --> Burpees -->Rest -->Squats --> Burpees -->Rest -->Deadlifts --> Box Jumps --> Rest --> Deadlifts --> Box Jumps --> Rest -->Cleans --> KB Swings --> Rest --> Cleans --> KB Swings --> DONE

That's 6 rounds - Enough to smoke most mortals. As my fitness improves I go to 9 rounds or even 12 rounds!!!

Mix it up, challenge yourself, have fun, pack on the mass, and watch the fat literally melt away!!!


--- --- --- --- --- ---


Stripping Fat With Metabolic Pairings - by Christian Thibaudeau
The goal of these metabolic pairings is to drastically jack up fat use for fuel by increasing energy expenditure and stimulating the release of free-fatty acids. These fatty acids are shuttled into the bloodstream thanks to an elevation in growth hormone brought on by an increase in lactate production (which acidifies the whole body).

The best way to create this ideal internal environment is by using a combo of one weighted, relatively heavy exercise, and one high-speed, lower load movement (an abdominal drill is also added to the mix in the more advanced versions).

Metabolic Pairings - Program Design

• Use 2 or 3 combos per metabolic session
• Each combo is then performed anywhere from 2 to 5 times.

5 sets are reserved for those with a good level of conditioning, as it can quickly become hell on earth. Heck, I've had tough-as-nails football players quit after two rounds of the first combo because of severe leg cramps or nausea!

With this type of training, it's wise to gradually build up the volume (number of sets) and difficulty (level) of work.

Also, you don't have to use combos of the same level. For example, if you pick combos 1, 2 and, 4, you can do a level II for combo 1, a level I for combo 2, and a level III for combo 4.

How you put it all together is up to your imagination and puke tolerance.

---

Metabolic Pairings
Combo 1A: Clean-Grip Power Pull and Burpees (Level I)
The clean-grip power pull offers many of the benefits of the Olympic lifts since it's basically the pulling part of these movements. But to make it effective, you must really use a powerful thrust of both your arms and legs (ahem, engine principle).

Lower the bar like in a Romanian deadlift and then explode upward, bringing the bar to your sternum (much like an upright row) using a full lower body extension (ankles, knees, and hips) and upper body pull (arms, lower back, and traps). Since this movement is less technical than the full Olympic lifts, you can, and should do more reps, whereas you should stick to no more than six for the Olympic lifts.

A1) Clean-grip Power Pull - 8 to 10 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds

For this combo and all of the ones to follow, you can add an abdominal exercise after A2. In that case, you wouldn't rest between A2 and A3 (abdominal movement). You'd rest after the abdominal exercise.

---

Combo 1B: Thrusters and Burpees (Level II)
To make the thrusters even more effective for metabolic purposes, start each repetition by "power curling" the dumbbells to your shoulders.

A1) Thrusters - 10 to 12 reps
No rest
A2) Burpees - 12 to 15 reps
Rest 75 seconds

---

Combo 1C: Power Clean from Hang/Push Press and Burpees (Level III)
This is the most advanced version of the combo, and arguably the most effective in terms of body transformations.

A1) Hang Power Clean and Push Press - 4 to 6 reps
No rest
A2) Burpees - 15 to 20 reps
Rest 75 seconds

--- --- ---

Combo 2A: Bulgarian Squat and Shuffle Running (Level I)
Shuffle running is pretty simple: Imagine running in place, but taking extra long steps and jumping in the air slightly. The goal here is long steps and speed of movement. You switch legs in the air, but you aren't actually moving. Just move your legs as fast as you can without moving forward or backwards.

A1) Bulgarian Squat - 8 to 10 reps per leg
No rest
A2) Shuffle Running - Max reps in 45 seconds
Rest 75 seconds

---

Combo 2B: Stationary Lunge and Shuffle Running (Level II)
For the stationary lunges, start standing up with both legs together. Take a long step forward with the target leg and drop down into a lunge position, and then push yourself back up to the starting position. Alternate legs on each rep.

A1) Stationary lunge - 8 to 10 reps per leg (alternate)
No rest
A2) Shuffle running - Max reps in 45 seconds
Rest 75 seconds

---

Combo 2C: Walking Lunge and Shuffle Running (Level III)
In a walking lunge, you aren't pushing yourself back up from a lunge position, but rather moving forward by pushing yourself with the front leg and bringing the back leg in front, into a lunge position.

A1) Walking Lunge - 10 to 12 reps per leg (alternate)
No rest
A2) Shuffle Running - Max reps in 60 seconds
Rest 75 seconds

--- --- ---

Combo 3A: Snatch-Grip Deadlift and Three-Way Dumbbell Swing (Level I)
For the three-way dumbbell swing, there's no rest between each part of the set. So, you perform the required number of reps (15 for example) with the left arm, then immediately move on to the right arm, and then finally to both arms.

Since you're using the same dumbbell for all three portions, when you're up to the both arms portion, grab the one dumbbell with both hands (don't use two dumbbells).

A1) Snatch-grip Deadlift - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds

---

Combo 3B: Snatch-Grip Power Pull and Three-Way Dumbbell Swing (Level II)
The snatch-grip power pull is performed the same way as the clean-grip power pull explained earlier. The only difference is the width of the grip: wide for the snatch-grip pull.

A1) Snatch-grip Power Pull - 6 to 8 reps
No rest
A2) Three-way DB Swing - 15 reps left arm, 15 reps right arm, 15 reps both arms
Rest 75 seconds

---

Combo 3C: Power Snatch from Hang and Three-Way Dumbbell Swing (Level III)
A1) Hang Power Snatch - 4 to 6 reps
No rest
A2) Three-way DB Swing - 20 reps left arm, 20 reps right arm, 20 reps both arms
Rest 75 seconds

--- --- ---

Combo 4A: Dumbbell Squat and Vertical Jump/Bodyweight Squat (Level I)
This one is essentially a triple set rather than a combo because when you reach a point where you can't jump you switch to bodyweight squats. On that later portion (squats), the goal is to get as many reps as you can in 30 seconds.

A1) Dumbbell Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 8 to 12 jumps plus max BW squats in 30 seconds
Rest 75 seconds

---

Combo 4B: Leg Press and Vertical Jump/Bodyweight Squat (Level II)
A1) Leg Press - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds

---

Combo 4C: Back Squat and Vertical Jump/Bodyweight Squat (Level III)
A1) Back Squat - 15 to 20 reps
No rest
A2) Vertical Jump and BW Squat - 10 jumps plus max bodyweight squats in 30 seconds
Rest 75 seconds

DB Bear Complexes and The Bear

Dumbbell Bear Complexes
5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters (Squat with a Push Press)

Loading should equal 45% of Lean Body Mass. Ex if your LMB is 150b, the total weight of the dumbbells should be 67.5bs, so you would use 30 or 35lb dumbbells depending on your conditioning and strength. Of course I would say just round it up!!!

This exercise is done on a 1 minute interval - it starts every minute, on the minute. The break you get depends on how fast you perform the sequence. Ex if it takes 30 seconds to perform the 15 moves, you would have a 30 second break.

This sequence is repeated for a total of 20 minutes!

You will find that every round "may" take longer, so your rest will diminish accordingly. The idea is to see if you can actually finish this exercise - you my not make it 20 minutes the first couple of times.

I would suggest that you try this routine with the appropriate weight, it is better than using lighter weight just to make it through.

---

The Bear (Barbell Version)
With at least 50% of your lean body mass perform the following movements with a barbell

1) Clean - from the ground, and catching it in the squat position, then stand up
2) Front Squat
3) Push Press
Number 2 & 3 should be done in one continuous movement known as a "Thruster"
4) Back Squat
5) Push Press (behind the back)
Number 4 & 5 should be done in one continuous movement as well.
6) Lower weight back to the floor.

The entire sequence is 1 Rep. Perform 6 reps.

Repeat all of the above 6 times.

If you do this with 50% of your lean body mass it will be challenging, anything less, and the results will not be the same. I typically do this with 70% of my Lean Body Mass!

Do 6 sets of push-ups after you recover

11/19/09

Upper Body (PULL) - HEAVY

• Weighted Pull-ups - 4x5, 3x2, 2x1 (25, 35, 45 Respectively)
  
• T-Bar Rows 2x5 (135)
• Row 2x5 (100)
• Hanging Rows - 2x8 (BW)

Diet is spot on yet again.

11/18/09

Upper Body (PUSH) - MODERATE

• Bench Press - 4x8 (105)
  
• Dips - 4x8 (BW)
  
• Military Push-ups - 2x8 (BW)
  
• Tricep Push-downs - 2x8 (100)
  

Primal foods all day - 95% - again, as close as I will get to perfection