Competition training log

[Fuglydude]

Haven't updated this thing in a while... Just started another bulking cycle. Already up 2-3 lbs this week, as I'm 186-187 post-WO.

Work schedule has been nasty lately, averaging around 60 hours a week. Feels like all I do some weeks is work, train and eat! The constant schedule changing mean that I never really get adequate sleep, so its nice to get a bit of pharmaceutical help!

I'm changing some things around on my program and will hopefully help me to grow prior to the 16 weeks of hell that is contest prep.

 

[Fuglydude]

Just finished quads:

Back ATG squat:

135 x 5
225 x 3 (jump squat)
275 x 6

Below Parallel (not ATG):

315 x 3
335 x 1

Front squat (ATG olympic style):

225 x 5
265 x 1

Pistols:

25/side x 5
27.5/side x 3 x 3

Leg press:

3 plates/side x 25
4 plates/side x 15
5 plates/side x 12

Unilateral Leg ext.

100 reps/side

Finished w/ some donkey calf raises

 

[Fuglydude]

Just finished a long ass 2 hour arms/hams/calves/core session. Post WO weight was 190!

Arms:

- narrow grip BP super-setted with standing dumbell bicep curl
* 4 x 12 each
- Preacher curl super setted w/ overhead tricep ext.
* 4 x 12 each
- Hammer curl 4 x 12
- Cable work

Hamstrings/calves:

- Seated unilateral leg curls supersetted w/ standing unilateral calve raises:
4 x 15 per each side.
- Lying leg curl w/ calve press:
4 x 12 each
- Standing unilateral leg curl w/ seated calve raises:
4 x 15 each

- Core work including leg raises, partial crunch, reverse crunch and ab vacuums.

I'm finding my lower back is having issues due to my recent rapid weight gain. I can't deadlift worth shiit, and have been restricted to sub 3-plate high bar squat and front squat because I really don't wanna mess up my lower back.

Today was a fun day... Love the pump I get from these high volume sessions. Looked jacked up!

 

[Fuglydude]

Have been taking things pretty easy the last 2 weeks... I've had some nagging injuries and the lower back was being really annoying to deal with. Thankfully everything seems to be better now and I can get back into it more intensely.

Weight is still at 190 post-WO but I'm feeling leaner/better conditioned as my body is getting used to this new weight.

Squats was my last session. Haven't squatted heavy in a long time, so I thought I'd give it a shot today.

Powercleans to warm up:

135 x 5
185 x 3

Back squat:

205 x 6 (ATG with a pause)
225 x 6 (ATG w/ a pause)
275 x 6 (ATG)
295 x 3
315 x 3
335 x 1

Front squats:

205 x 6
225 x 6

Pistols:

30/side x 4 x 1 set

Burned out w/ unilateral leg ext.

Dips:

(BW + 90) x 6
(BW + 90) x 6
(BW + 90) x 6
(BW + 115) x 6

Overall legs actually felt pretty damn good.

 

[Fuglydude]

This week has been crazy busy for me; extremely high acuity on my patients... to give medical people an idea, my last pt had a P/F ratio of 37 and at one point was on a norepi gtt of 0.5 mcg/kg/min and we were considering HFOV. This week I'm working a total of 72 hours w/ a mixture of days/nights. Its a bit much, but its tough to say no to that much cash for doing something I enjoy, and an experience I learn a lot from. Also I find my diet is really on point when I work lots as I'm much more regimented. Furthermore, I've made it a point to train every day after work. I work 12 hour shifts, so at times it can be tiring, but I love the discipline that I've had so far this week. Up by 0500, at work by 0700, in the gym by 2000-2100, then get home around 2230-2300, then repeat the next day. To make matters worse I don't even have a car right now so I'm glad we have a good gym at the hospital. It just sucks to have to take public transit after a 15 hour day, but I'm making it work. Just goes to show you that people who say that say that they "dont' have time to work out" are fulla shiiit!!! If I can work 70+ hours per week w/ a mixture of day/night shifts dealing w/ the sickest patients in this part of the world, and still have motivation to train and eat right, despite the logistical problems of using public transit, then so can you! Life will always throw challenges that prevent us from training/eating right, but there's always solutions for most things. In the end it all boils down to how badly you want it. Ok, I'm done ranting!

I'm happy, feeling great, had a crazy leg workout for my last session... Did 225 lb jump squats after going ATG w/ a pause and freaking people out when I got some good air... thing felt like a phucking broom stick!

Weight is still hovering around the 190 mark.

All in all, its a long week, but its hard to complain about it when you're making money, sticking to your diet, training lots and feeling GREAT!

 

[Colossus]

Props to you Fug. Those are some crazy hours....I just finished up my ER rotation and I worked 12-14's, but more like 50 hours not 70! No thanks, lol. But maybe I'll think differently when I'm actually getting paid.

I dont speak critical care so I actually had to look that stuff up.

As far as the gym timing, it is all about how bad you want it. I did cardio before my shifts sometimes, but if I had to lift those days I would have made it work somehow. I find that the more free time I have the easier it is to get lazy.

 

[Fuglydude]

Props to you Fug. Those are some crazy hours....I just finished up my ER rotation and I worked 12-14's, but more like 50 hours not 70! No thanks, lol. But maybe I'll think differently when I'm actually getting paid.

I dont speak critical care so I actually had to look that stuff up.

As far as the gym timing, it is all about how bad you want it. I did cardio before my shifts sometimes, but if I had to lift those days I would have made it work somehow. I find that the more free time I have the easier it is to get lazy.

How did you like the ER? Would be kinda stressful I think! With critical care its stressful, but a good stressful, if that makes sense... In ICU we get sick pt's but we have everything at our disposal to do our jobs. Its a pretty sweet gig. I hate writing crap out so that's why I used abbreviations w/ the HFOV, etc! Good on ya for looking it up!

I totally hear you on more free time and laziness. I find I'm especially lazy with diet when I'm at home a lot. I simply don't eat enough food. With being super busy however, its different because you're being very productive. And trust me when I say you'll find that the money motivates you! I feel fantastic, am getting in better shape and I think made over 4K this week w/ all the overtime. Win/win situation although you have minimal free time to devote to other stuff. I'm still gonna get in at least 1-2 nights of social time though, so its all good!

 

[Fuglydude]

Gotta update this thing.

I've been training A LOT lately. I'm not even sure when my last off day was. Keep in mind I dont' do crazy high intensity/high volume crap all the time. A lot of my work outs nowadays are 30-40 minutes long and just involve lower weight, high rep work on specific exercises and muscle groups.

I took today off, and will possibly take the next day off as well, as Im' getting weird joint soreness in my places where Im' usually ok. For examples my elbows and wrists and ankles are hurting, and usually they're never an issue. Hopefully it all clears up with rest.

Also getting ready to come off cycle. I did a really slow wean for the last 3 weeks, just running 300 mg of test and 200 of primo, so I figure coming off shouldn't be an issue with hCG and clomid and the regular PCT protocol. Back on again in 4 weeks.

Body weight is starting to creep up into the low 190s now. I think I'll actively try and get into the high 190s, maybe even 200 on my next cycle. Of course I'll try and stay as lean as I can. Just gotta stuff my face like there's no tomorrow and train hard.

 

[Fuglydude]

Update:

Been working a lot as usual... around 66 hours this week. My trainer gave me a ton of shiit for training 6-7 days a week, saying that I need to take more rest. I know he's right, but I love being physically active so I'll have to find something else to do instead of weights. Maybe stretching or pilates/yoga stuff once I figure out how to do that stuff.

Weight has drifted down to the point where I'm 188 lbs in the morning but walk around at 190. I can actually see abs again!!!!! Only 7 lbs more to go before I'm considered officially obese!!

Back on in 2 weeks...

 

[Fuglydude]

Been a while since I updated this thing.

Starting the last big push to gain mass before starting my comp diet in mid February... Still sitting around the 190 mark at the moment, so hoping to get to 195-200 before I starting cutting.

Deadlifted for the first time in a couple of months last night. Got 7 x 405, which is a personal best, and actually felt quite strong. My lower back isnt' super happy today, but it'll be ok.

 

[Fuglydude]

Did legs (quad focus) yesterday.

Squats:

135 x 8 ATG
225 x 8 ATG
275 x 10 (the first 6 were explosive to the point where my feet where off the ground and I got a bit of air on a couple! The last 4 were more controlled)
225 x 20 Breathing squat
225 x 10

Front squat:

135 x 10

Leg press:

4 plates/side x 15
7 plates/side x 15
9 plates/side x 9

Single leg dumbell lunge:

15 lb dumbells/side x 12
35 lb dumbells/side x 10
15 lb dumbells/side x 15

Stiff leg deadlift:

135 x 10
225 x 8
225 x 8

This was a rough session due to the volume of squats and the combo of higher rep sets and the breathing squat. Was exhausted after. Bodyweight was down to 188! I started the WO at 190.

 

[Fuglydude]

Trained delts today.

Seated dumbell military press:

- 40 x 12
- 55 x 10
- 80 x 10 (personal best with 80 lb dumbells)
- 80 x 6
- 40 x 8
- 40 x 10

Seated side lateral raises:

- 7.5 x 25 x 3 sets

Anterior raises:

- 7.5 x 25 x 2 sets

Smith upright row:

4 sets of 10-15 reps.

 

[Fuglydude]

Did back today. Coming off night shift, so my sleep patterns are all weird. Furthermore, I kind of did something to my left lower leg around my calf/ankle, so wasn't 100% there.

Slowly getting back to deadlifting.

225 x 8
315 x 10
365 x 8

All felt easy. Will try 405 x 8 soon.

One arm pull ups. Holding wrist w/ other arm.

1 x 8/side

Narrow under hand grip pull up:

BW x 10 x 3 sets

Dumbell row:

40 x 12 x 4 sets/side

Lat pull down:

80 x 15 x 4 sets

Cable pulley work.

Walking around at a 192 lbs nowadays.

 

[Fuglydude]

Haven't updated this thing in a while...

Was able to pull 405 x 8 the other day. Last rep was rough though!

I've had issues getting enough food in the last week or so. Just feels like I get full easier. THis certainly isn't helping my weight. Am 189 when I wake up now. Still feel better conditioned... actually can see abs in the morning!

Squats and quad work yesterday.

Back squat (ATG):

135 x 6
225 x 8
275 x 8
315 x 5
225 x 20 (shiity to do this at the end of all the other crap!)

Also did unilateral dumbell squats, and walking lunges. Overall not a great day as I didn't get very much sleep, but it was nice to be able to get underneath a bit of weight and just squat.

 

[Fuglydude]

Back last night... Was up since before 5 am, worked a 12 hour shift and trained after. Haven't been sleeping well lately either. Have had issues getting in enough carbs and calories in general. I'm 189 after I get up, w/ visible abs and a 32" waist, so I guess that's not a bad thing.

Warmed up with cleans.

Deads:

205 x 3
315 x 3
405 x 1
435 x 4 ... think I could have gotten 5 on a day where I was more fresh.
455 ... Was setting up for this but my hamstring had other ideas so I decided against the attempt, was pretty gassed after the 435 x 4 anyways.

Weighted dips:

(BW + 90) x 6
(BW + 115) x 5 Really loosened my back up!
(BW + 115) x 3

One arm pull ups:

Left: BW x 12
Right: BW x 8 (not sure what happened here!)

Volume work was:

Lat pull down: 4 x 12
One arm dumbell row: 3/side x 10

Other lat work.

Its been frustrating lately, as my appetite has been crap and its tough to get enough food in. I'm slipping below 190. It feels good to be leaner and actually have some abdominal definition and not walk around with a distended gut all the time. I really wanna hit 195 before I start cutting.

 

[Fuglydude]

Squats and some delts today:

Back ATG squats:

135 x 8
225 x 3 (jump)
315 x 6
275 x 10

Pistols:

30/side x 5 x 2 sets

Hamstring work

Shoulder press:

35/side x 15-20 x 4 sets

Lateral/anterior raises.

 

[Fuglydude]

Saturday was "blow shiit up day"! I had 2 days of rest and got 8 hours of sleep the night before... felt fantastic.

Warm up w/ ballistics stuff:

hang clean:

135 x 5
185 x 3

Dumbell snatch:

90 x 5 per arm (new PB for reps w/ 90 lb dumbell!)

Felt like I could have throw the weight through the ceiling!

Pistols:

50 lb dumbells/arm x 3 reps/side (new personal best!! Couldn't believe I did this!)

That's 292 lbs ATG on one leg! This is the kinda **** that freaks people out! I had a ripped 6'4" - 240 lb guy come up to me after and introduce himself cuz he was so impressed hahaha!!!

Back Squats:

135 x 6 (ATG)
225 x 1 (Jump)
Got more air than I expected on this and kinda hurt my spinous process on my upper thoracic/lower cervial vertebrate... it was just a contusion, was sore but was fine to continue squatting as long as I didn't do jump squats.

315 x 6
315 x 6
275 x 8
315 x 7 (personal best w/ 315)

Leg press:

4 plates/side x 40 reps
5 plates/side for a total of 40 reps.

Leg ext.

Called it a day after ... Felt fantastic!! Its nice to know what your body can do after it gets adequate rest!

Post WO wt = 192

 

[Kerpal]

I would be careful with the jump squats... that's a lot of weight slamming down on your legs and back

 

[Fuglydude]

I would be careful with the jump squats... that's a lot of weight slamming down on your legs and back

Its actually not bad man... I've been doing it for years. I think 225 is just getting on the lighter side as I get bigger and stronger and I got more air than I expected.

Back yesterday:

Deads... Wasn't planning on pulling today, but was helping a friend out. My trap, spinous process on an upper thoracic vertebrate is still bruised so pulling was a bit painful.

225 x 3
315 x 3
405 x 1
425 x 1
445 x 1

Kroc Rows:

100 x 20/side

Sternum chin ups:

6 x 3 sets w/ varying grips.

Varies cable/lat pull down stuff.

Post WO wt = 192

 

[AAAgent]

bro...fvcking diesel no joke. I was doing dumbell snatches with 35lbs each arm totaling 50 each arm when i was doing the 300 workout. That was already really tough. doing almost triple that weight. i will commend you on a terrific job done.

I've been focusing more on an overall body workout lifting with all muscles and running alot more. I realized that running fast and decent length makes up for some of the bad food that gets to my stomach as i'm finally putting on more weight but also maintaining my good physical look. My back at 170lbs and my 6pack is coming back nicely. Running is making a huge difference.

I also heard their bringing tough mudder to Canada. Try out the event but i will warn you, you should be running roughly atleast 6-7 miles a week well in advance before doing the race.
-----

not sure how you feel being that size though. When i was benching 260 max, my chest so really big to the point i couldn't bring my arm across my chest because there was a huge muscle there in the way blocking my stretching. Really annoying.