Day 4

Weight: 163.4
Waist: 34

Definitely feel things are going to tighten up within the next few weeks. Got my macros back in check and noticing changes daily. I've been using the ADP protocol and the results have been rapid and insane to say the least. Felt like I could have just kept on going and going in the gym tonight and the last squat set went up easier than the first few working sets. Left the gym with a killer pump. WORD!

Squats - 3 warms, 285/3, 295/3, 300/3, 305/3
SLDL - 2 warms, 275/3/3
One Arm Rows - 2 warms, 80/4/4
CG Pulldowns - 1 warm, 170/3/3
Barbell Curls - 1 warm, 80/3/3

2/25 Heavy Day 3

Made some good gains from last workout despite a soreness in my left forearm mainly where my brachioradialis is. Most likely injured or strained it during monday night's game. It was a bit irritating during the bench movements so I dropped the 2nd set on db bench. Going to mega dose cissus a 8 caps a day to hopefully alleviate some of the pain. Word.

Bench Press (w/ thick bar) - 3 warms, 210/3/3/3/3
DB Bench - 2 warms, 80/5
Side Laterals - 2 warms, 35/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 170/3/2
One Arm Triceps Extensions - 1 warm, 40/3/3

8 min cool down on treadmill

2/23 High Day 2

Awesome workout this morning. Had a great time going through my own evaluation test this past weekend. Right off the bat just from looking at how I stand, mike saw that I have an extreme external rotation of my right leg. After putting me through some active movements it became more evident when I attempted heel ups and my leg kept externally rotating. Learned about the Iliotibial Band and Tensor Fascia Latae and did some foam rolling to work the soft tissue and iron out the fascia that covers a large are of the quadriceps. It is amazing how much better my leg felt after and how much my form improved on the heel ups.

He then had me perform some body weight squats and found that as I reached parallel, my torso began to pull forward. Seems I have tight hip flexors as well, I then did some glute activiation to relax the hip flexors and performed body weight squats with my heels raised up, by the 5th rep my squat form was perfect. So I translated all of this into today's workout. Did some glute activation and hip flexor stretching in addition to placing my heels on top of a 5 lb plate for each foot. The rest of the workout was intense and got a killer pump to top it off.

Squats - 3 warms, 225/8, 245/8/8
Leg Curls - 2 warms, 80/8/10
Pull Ups - Body weight/8/7/6/4
Bent Rows - 2 warms, 205/8/8
Alt DB Curl - 1 warm, 40/8/5
Calf Press - 1 warm, 160/8/8

2/20 Day 1

Had a muy bueno workout. Made some awesome gains from the last workout. Really getting focused on breaking some PR's throught out this strength/power cycle. Some weights were going up easy today, could be the prime kicking into effect (front load of 3x3 caps definitely has its benefits). Used the thick bar on bench so while i planned for a 175 load, it may have been around 180. Meeting up with Mike Ranfone (the CSCS i've been observing) tomorrow morning for an evaluation test he would put an athlete through so looking forward to that. Depending on what he has me do, I may hit the gym before work for day 2's workout.

Bench Press (thick bar) - 3 warms, 175/8/8/8
Incline DB - 2 warms, 70/8/8
Side Laterals - 2 warms, 25/8/8
DB Press - 1 warm, 65/8/5
Tricep Extensions - 1 warm, 75/8/6
Rope Press Downs - 1 warm, 90/8/7
Dragon Flags - 2 sets for 10 reps

5 min cool down on treadmill

2/18 Day 4 Low

Sick workout. I'm in love with the low rep day, the feeling of moving heavy ass weight is just awesome. Plan on bumping up to 295 on the next low day for squats, hoping to break the 3 plate mark within a few weeks. All the other movements felt great, maxed out the dumbbells on one arm row, either I'll find some crazy way to add more weight to the dumbbell or I'll start looking into another gym in the area that won't cost 40 a month.

Squat - 3 warms, 275/3/3/3, 285/3
SLDL - 2 warms, 245/3, 265/3
One Arm Row - 1 warm, 80/3/3
CG Pull downs - 1 warm, 165/3/3
Barbell Curl - 1 warm, 70/3/3
Calf Press - 1 warm, 180/3/3
Dragon Flags - 3 sets for 10

2/16 Low Day

WORD! Solid workout and love the change up of very low reps. Finally set with work and school so I will be lifting monday, wednesday, friday, and saturday or sunday. Started prime again today after a 2 week lay off so strength gains should be through the roof. Dosed 10 days at 9 caps followed by 6 for 8 weeks and had awesome results, will most likely run 9 caps a day to see if gains increase. Definitely have added a bit more fat than I planned on and will add in 2-3 short HIIT sessions as well as limit free meals to once or twice a week.

Bench Press - 3 warms, 205/3/3/3/4
DB Bench - 2 warms, 80/4/5
Side Laterals - 2 warms, 30/3/3
Front Laterals - 1 warm, 25/3/3
Triceps Press downs - 1 warm, 160/3/3
One Arm Triceps Extensions - 1 warm, 35/3/3

2/11 High Day #2

Solid workout for having an early morning. Observed one of the best strength and conditioning coaches in the Connecticut work with the softball team at my university from 6-7:30 this morning and had a great time watching him interact with the athletes and put them through their workout. I'll be observing twice more this Friday and coming Monday. After watching it first hand, I'm really looking forward to starting my career in the field.

Hit the gym around 9 for light day #2. Did squats on the smith and after my second set my quads and glute-ham area felt very tight and stretched, started out the third set but it didn't feel right so I moved on. Everything else felt great, nailed all my target reps and ready to get back in the gym on a more consistent basis now that I'm used to the workload from classes in addition to work.

Squats (on smith) - 3 warms, 235/8/8/3
Leg Curls - 2 warms, 75/8/8
Pull Ups - Body weight/8/7/6/3
Bent Rows - 2 warms, 185/8/10
Alt DB Curl - 1 warm, 35/8/8
Calf Press - 1 warm, 140/15/15

2/4 Day 1

Digging the new split. Felt good about the strength levels despite not being in the gym for nearly 2 weeks but definitely got a renewed feeling of drive and ready to grow some more lean mass. Finished up with a few sprints on the bike. WORD!

Flat Bench - 3 warms, 165/8/8/8
Incline DB - 2 warms, 65/8/8
Side Laterals - 2 warms, 20/8/8
DB Press - 2 warms, 60/8/8
Triceps Extensions - 1 warm, 70/8/8
Rope press downs - 1 warm, 100/8/8

2 min warm up, 5 sprints, 5 min cool down