[stewy37]

Holy Crap!!! More Hill Sprints!!! :shock:

Hill Sprints: 3x10
1 Min rest between rounds
Rounds 1&2 with 20lb weighted vest

I have to say that adding the weighted vest about killed me. By the 3rd sprint I was hurting, but still kept a decent pace at least until about halfway through round 2. Than, I hit a wall and wanted to die. I had to take the vest off for round 3 just to get any explosion up the hill. It's been about 45 min, and pukie is still trying to make his prescence known.


Side Note: Bodyweight is now 206 lbs.
By the way, this was down about 20min after waking up.

[stewy37]

MMA tonight. Before class, I hit the heavy bag for 3-3min rounds. Class was relatively low intensity but I sparred 6-3min rounds at the end.
I recovered well throughout but was pretty worn out at the end. Good night overall.

[stewy37]

Yesterday was a rough one. I was definitely feeling it today.
PreWorkout meal:
1 Cup oatmeal
1 Banana
2 scoops Cytomax PreFormance (approx 25g pro, 35g carb)

Workout 1
Hill Sprints 3x10 with 20lb weighted vest
That was rough, and I powered through the last round

Rested about 45min, and than it was time for
Workout 2
No squats today. Hill sprints were plenty.

4 Way Neck Machine:
40x20 each direction
80x15 each direction
110x15 each direction

Bench Press
135x5
185x5
205x5
235x3
255x2
225x6-1-1-1-1-1-1-1-1-1 (20sec rest pause set)
135x27 wide grip

Basically, I sucked on my 255lb set and barely got two, when I wanted 5 at least. So, I loaded up 225 and did as many as I could and than repped out with 135.

Pendlay Row
155x10
225x5
245x5
265x5
Att 285x2 but could only get it halfway each rep

At this point I was pretty exhausted and was starving. For the rest of the day, I couldn't seem to get enough food in me. I'd eat a small bit and be sated, than 15min later I was starving again. That all changed after.....

Workout 3
Judo Practice 2 hours
Drills, drills, drills. Most of the drills were done in 5min intervals. 30sec of one movement before switching to the next, and so forth until 5 min was reached. Rest was your partner doing them to you. So after a good long practice, we circle up, strech, and start to cool down, than our coach goes "Before we cool down any more, let's do this." :whip:
So we finish practice with another 5-10 min (not really sure of the exact time, but it felt forever) of sprints, partner carries, long jumps, one-legged jumps, all kinds of jumps, and so forth before finishing off with a pushup and situp circuit.
I drained a gallon of water in the 15min or so after I got home along with a protein shake and a couple slices of wheat bread, showered up and hit the rack.
I woke up this morning with every part of my body, especially my lower back absolutely worn out.
Freaking great stuff.

Today
Not much to write about. I went to mma practice but was so worn out from yesterday, that it was pretty lackluster. I did get some decent technique work in and helped teach a couple of things to some of the newer guys, so it wasn't a total loss.

[DEVILsSON]

congratulations on your huge squat PR. cant believe i missed this log. Also congrats with all the dead PRs. Are you taking(took?) beta-alanine? seems like it's a supplement that would help a lot with high volume/rep work that you did with the smolov.

[stewy37]

Well, I had a bit of a layoff from working out. I went to Mexico with some friends this weekend, so there was no working out, sleep was about non-existent, and nutrition was pretty terrible. Definitely a great time though. Today, it was back on the train and back to work.

Hill Sprints 3x10 at noon.
This was mainly to get my body working again, and it hurt. I was slow as heck, but felt good afterward.

Workout 2 4:30pm
PreWorkout Meal:
30g Whey Protein
30g Maltodextrin
40g Waxy Maize Starch

4 Way neck Machine:
50x2x15 each dir
100x15 each dir
140x5+130x5+120x5+110x10 drop set.

Deadlift: Rest was 3-5min/set
135x10
225x5
315x5
365x5
415x1
I felt weak and slow on these. This weekend took a lot out of me.
Rest was 3-5min/set

Pullups: Rest was 1-1.5min/set
BWx2x10
+25lbs x5x5

Chinups: Rest was 1-1.5min/set
+25x2x5
BWx9

Preacher Curls: Rest was 1min/set
70x6
50x2x10

[stewy37]

Originally Posted by DEVILsSON

congratulations on your huge squat PR. cant believe i missed this log. Also congrats with all the dead PRs. Are you taking(took?) beta-alanine? seems like it's a supplement that would help a lot with high volume/rep work that you did with the smolov.

Thanks man. It was a great feeling putting up the weights and volume of the Smolov. Throughout the cycle, my supps were creatine monohydrate, Superpump250, GNC Ultra Mega Green, ZMA, fish oil, and about 4-5000 calories a day.

I haven't tried beta-alanine yet, but it does seem to be a great supplement. Right now, I'm taking a supp called P-Slin that stimulates the insulin response and allows your body to more efficiently use carbohydrates. It definitely seems to be making a difference in my recovery between sets and during my mma practice. Once, it runs out, I'll see if it really is making the difference or if it's just the right carbs at the right time that is making the difference.

I'll try beta-alanine eventually, and it's a much cheaper supp than P-Slin, so it's probably a better route to go. Finnegan's endorsement of it is enough for me.

Smolov absolutely wrecked my quads. During the cycle, I didn't really notice, but it took two weeks after it for them to feel normal again. My legs got freaking HUGE from all that squatting. I didn't do a real good job of maintaining the gains from the cycle though. I kind of lost focus and wasn't sure what I wanted to be doing. By the time I got it down, my squat had taken a hit, so I'm working on getting it back up, but it's going to be a slower process. My focus now is more on conditioning and cutting weight so strength gains are slower right now. My deadlift seems to be stalled a bit if not receding, but I'll get ti turned around.

[stewy37]

PreWorkout Meal:
1.5 cups skim milk
Myoplex MRP
60g Waxy Maize Starch

Rest was 1-2min between sets:
Bench Press:
135x2x10
185x8
205x5
235x5
265x1+245x1+225x3

CG Bench Press:
225x5
185x2x8

Standing OHP:
115x8+2 Push Presses
115x4+5 Push Presses
115x6 Push Presses

Dips:
+35 x2x10
BWx15


Anyway, tomorrow it's off to get PRK eye surgery and get rid of my friggen glasses. Hell yeah! I'll be out of the gym for a bit and off from mma for 4-6 weeks, but I'm stoked to finally be getting this done.

[stewy37]

I'm recovering very well from the eye surgery. First couple of days were spent in bed, as I could barely open my eyes, and the next few were definitely irritated and poor vision. Yesterday and today have been a marked improvement, and it'll only get better over the next week or so. Pretty nice not wearing glasses.

Anyway, Monday's Workout:
Clean and Press:
135x4x3
155x2x3

Snatch:
95x5x5
My technique is sorely lacking on these lifts, and I half-assed it on the snatch. I could have done a lot better.

Squat:
315x3x5
Squats following the other lifts were rough, but I should have been able to do these easily. Wasn't the case.

[b]Pullups:[b]
1-2-3-4-5-6-7-6-5-4-3-2-1

Overall, a lackluster workout, but no use dwelling on it.



Today's Workout:
Magic 50
13min 15sec
70 lb dumbbell

[stewy37]

2 min rest periods
Snatch High Pulls:
135x5
185x3x5
205x5

Push Press:
165x2x5
175x3,4
185x2

I'm pretty disgusted with my current overhead strength.... actually my pressing strength in general.

Superset: 45sec rest between supersets
Bench Press: 205 x4x5
Depth Plyo Pushups: 4x5

Superset: 45sec rest between supersets
Wall Squats: 4x1min
Squat Jump: 4x10

Finisher:
DB Swings: 50lbs x3/15arm no rest until all sets complete.

[stewy37]

Hell of a workout today. Started off mediocre, but when I got to rack pulls, I just had fun. This is the second time I've ever done them, and it was awesome moving as much weight as I was able. My core is pretty daggone strong, because I didn't even think about needing a belt. I may do these for the next few weeks and see what they do for me, although it's going to hurt. I'm seriously fatigued and know I'm going to be sore the next few days.

On the bright side, Golden Corral iks giving all veterans a free meal tonight, so after I type this up, it's off to the all-you-can-eat buffet for my recovery meal.

Bench Press:
135x2x10
185x5
205x5
225x3
245x3
265x2
265x1

Dips:
BWx40
BWx40
BWx50

Rack Pulls from just above the knee:
225x5
315x5
405x5
455x5
From here on, I needed straps to continue
495x10
545x10
585x9
625x3!!

Barbell Shrugs:
315x4x10
The bar felt like a toy after the rack pulls

One Arm DB Rows:
80x10
100x10
100x12

Hammer Curls:
40x4x10