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Old 08-09-2007, 03:31 PM   #11
Kevin Perry
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Aug. 9, 2007

BW: 132lbs ( +7lbs since starting)

Thought I would add in something today for the warm-up.

Warm-up: Light mobility exercises, 10 OHS, 10 dips, 10 pullups, 10 situps,
and 6 rounds of Jump Rope at HIIT for 20-30 seconds per round.

Squat:

135 x 5 x 2
145 x 5 x 1
155 x 3 x 1
165 x 2 x 1
185 x 5 x 3 (+10 from 8/6/07)

Press:

55 x 5 x 2
60 x 5 x 1
65 x 3 x 1
75 x 2 x 1
95 x 5 x 3 ( +10 from 8/4/07 Huge Improvement over past 2 weeks)

Power clean:

55 x 5 x 2
65 x 5 x 1
75 x 3 x 1
85 x 2 x 1
105 x 5 x 3 (+10 from 8/4/07)

Crunchs: 3 x 15 (35lbs)

Pullups: 3 x 5 (35lbs Underhand) 1 x 5 overhand (35lbs)
1 x 5 overhand unweighted

Post-WO: 10 Minuted of stretching followed by light core work on parralettes working the L-Sit.

I have been feeling great. The strength gains have been very steady and today marked a great improvement on the press. I added jump roping for some light metcon work and regular stretching to fix muscle tightness. I have not gained much fat which makes me happy and im sure the steady gains are entirely to diet. Lots and lots of fruits, vegies, meat, milk, and at least 2 protein shakes per day. I have been sneaking in more snicker bars than I should though and I have added a little more starches over the past 2 weeks although im cutting back on breads more.
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Old 08-11-2007, 03:18 PM   #12
Kevin Perry
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Sat. Aug 11

Warm-up: Light Mobility movements, 10 OHS, 10 Pullups, 10 Dips, 10 Situps

Squat:

145 x 5 x 2
155 x 5 x 1
165 x 3 x 1
175 x 2 x 1

195 x 5 x 3 (+10 from last workout)

Bench Press:

95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1

140 x 5 x 3 (+5 from 8/6/07)

Deadlift:

155 x 5 x 1
185 x 3 x 1
205 x 2 x 1

225 x 5 x 1 (+20 from 8/6/07)

Dips:

0 x 5 x 3
35 x 5 x 2
45 x 5 x 3

Pullups: All underhand

0 x 5 x 3
35 x 5 x 2

Static Holds with 25lbs plate

2 sets of 15 second holds

1 set of 15 sec hold with 35 lbs plate

Been eating lots of food and I mean lots of it and I have tons of energy and feel much stronger. Waiting for the COC grippers to come in and start working on more grip work since it needs work.
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Old 08-13-2007, 01:54 PM   #13
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Taking a rest day today...hands are killing me from having to push plugs into cars nonstop for 12 hours last night.
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Old 08-16-2007, 06:08 PM   #14
Kevin Perry
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Ok, back from a few days of rest. Just gonna post up the work instead of the warm up.

Thurs. Aug 16, 2007

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1
145 x 1 x 1
155 x 1 x 1

205 x 5 x 3

Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

100 x 5 x 1 (became too heavy)
95 x 5 x 2

Power Clean:

65 x 5 x 2
75 x 5 x 1
85 x 3 x 1
95 x 2 x 1

115 x 5 x 3


Barbell Row:

75 x 5 x 2
85 x 5 x 1
95 x 3 x 1
105 x 2 x 1

125 x 5 x 1 (started getting to be to much)
125 x 3 x 1
115 x 5 x 2

Dips:

35 x 5 x 2
45 x 5 x 3

Pullups:

0 x 5 x 3
35 x 5 x 2
45 x 5 x 3

Crunchs:

35 x 10 x 3

Cool down with 5-10 min of stretching

I think I attempted for too much weight in the press and power clean so I will have to scale back and monitor my progress slowly on those lifts. I can feel the squats getting tougher to do so I may scale back the increases by 5 rather than 10 lbs. I know recovery has been a huge factor this week since work really messed with my sleep cycle and diet. It's been impossible to get more than 4 hours of sleep a day this week. Im sure a mass gain program is pretty badly hindered when you work a 10-12 hour manual labor job at night.
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Old 08-18-2007, 05:42 PM   #15
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Did not have time to train today. On the other hand, been cleaning up my diet and working on getting most if not all protein sources from solid foods and milk. So far results are looking good. I think most of my gains are mostly lean mass. Weighed in at 134 today. It's been a slow progress but thats to be expected from doing a mass gain on such a hectic schedule. We'll see how next week goes when the semester starts and im still working 4-5 10's at night with class in the morning. Oh boy, fun times.
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Old 08-19-2007, 11:24 AM   #16
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Sunday Aug. 19

Felt a little better for today's workout but started deloading on the weight. Im sure im not comming to a stall since I've been able to handle more weight when I was on CF and could actually rest more but the past month or two I've ben going on very little sleep and have been eating constantly to keep nutrition up. Im sure thats why weight gain has been slow as well as recovery. It's about to get tougher to since the semester is starting up. For example, tonight I'll head to work at 7 p.m. will get off at 7 a.m. be at school at 8 a.m. and off at 10:30 a.m. and sleeping from 11:30 a.m. till about 5 or 6 p.m. and repeat. Fitting in time for school work, and workouts is going to be extremely tough but hopefully the mass gain program won't suffer to bad. While 150 is my current goal I may have to consider stretchign the program by another 1 or 2 months and im considering extending my goal from 150 to 160. The recent results have left me pretty damn happy lately. Very little fat gain.

Here is today's workout:

Warm-up: Light Mobility work, 10 OHS, 10 dips, 10 pullups, 10 situps

Squat:
45 x 5 x 2
115 x 5 x 2
125 x 5 x 1
135 x 3 x1
145 x 2 x 1

195 x 5 x 3

I actually did a ton of warm-up sets after 145. I was curious about my squat depth and warm-up programming. I know this is not ideal but I wanted to make sure my squat was getting a full depth and there was no cheating. I ended up using more energy than I should have and my bar speed started to slow down on the second set. keep in mind nutrition, lack of sleep, a constantly changing sleep pattern all are playing a role in this.

Any input from other posters on proper warm-up's and bar speed would be much appreciated.

Bench:

45 x 5 x 2
95 x 5 x 2
105 x 5 x 1
115 x 3 x 1
125 x 2 x 1

140 x 5 x 3

Deadlift:

135 x 3 x 1
155 x 3 x 1
185 x 2 x 1

225 x 5 x 1

Pullups: 3 x 12

Crunchs: 3 x 10 (35lbs starting to get lots easier)

Dips:

1 x 12 (25lbs)
1 x 10 (25lbs)
1 x 7 (25lbs)

All in all not bad. I may end up using the same weight for a while till I can get rest tuned in. Started using ZMA recently to help with sleep.
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Old 08-21-2007, 10:18 AM   #17
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Aug. 21 workout

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

175 x 5 x 3


Press:

45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 2 x 1

95 x 5 x 1
90 x 5 x 2

Pullups: 3 x 15 (ready to add more weight for the higer reps)

Crunchs: 3 x 12 35lbs ( going to up it to 45 next time)

Dips: 25 lbs
2 x 12
1 x 10

Im going easy this week so I can get more rest and get more food in. I was supposed to work last night but didn't get to bed till noon and woke up at 2. Fell asleep again at 6 and woke up at 8. Im supposed to be there at 7 so I skipped. May not even go in tonight as I've kinda had it with that company. School in there morning did not help with sleep and recovery so it's asking for overtraining and exhaustion if I keep up with it.
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Old 08-23-2007, 10:35 AM   #18
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Thursday. Aug 23

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

185 x 5 x 3

Bench:

45 x 5 x 2
75 x 5 x 1
105 x 3 x 1
115 x 2 x 1

145 x 5 x 3 (+5 from 8/11/07)

Deadlift:

115 x 5 x 1
135 x 5 x 1
155 x 5 x 1

215 x 5 x 1

Crunchs: 3 x 12 (45lbs)

Pullups: at 25lbs

1 x 12
1 x 7
1 x 4

Dips: at 25lbs

1 x 12
1 x 10
1 x 8

Felt really strong on today's workout. I have been getting 6-8 hours of sleep per night and getting plenty of food in so im sure rest was the biggest factor. I did go a little heavier on the deadlift probably because I did too much on the warmups as I probably could have did better with less warmups sets.
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Old 08-24-2007, 10:48 AM   #19
Kevin Perry
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eh no more coconut milk on this program...

my stomach just can't handle it after that last shake. I think i'll stick with regular milk since weight gain is going good with that.
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Old 08-25-2007, 09:56 AM   #20
Kevin Perry
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Saturdays workout.

Only did Squats, Press and Crunchs

Squat:

45 x 5 x 2
95 x 5 x 1
115 x 3 x 1
135 x 2 x 1

190 x 5 x 3 Felt pretty heavy, may or may not move up by 5 next workout

Press:

45 x 5 x 2
50 x 5 x 1
55 x 3 x 1
65 x 2 x 1

95 x 5 x 3 A little easier than last time, will probably stay here for a while

Crunchs: 3 x 12 (45lbs)

BW is 137.6 +12.6lbs since starting.
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