Tuesday – Leg Workout

  • Low Bar Back Squat (w/ belt)
    • 275 lbs, 2 sets x 1 rep
    • 295 lbs, 2 sets x 1 rep
    • 315 lbs, 2 sets x 1 rep
    • 330 lbs, 2 sets x 1 rep
  • Partial Rep Squat (w/ belt)*
    • 395 lbs x 20 reps
    • 445 lbs x 20 reps

Comments:

* I decided it was time for a change. My left shoulder has healed enough to allow me to do back squats again so it is time to go heavy. The heavy partials are supposed to tire me out at the end of the workout but instead I find that it gives me an adrenaline rush and acts like steroid. After my workout all I thought about was doing heavy pin presses, shrugs, and other partial rep movements that allow heavy weight to be lifted.

It is my belief that this heavy load does indeed stimulate situational testosterone. As a natty this is as close as I can ever come to elevating testosterone levels. Whether this is a placebo effect or not the end result is the same. I rush out to the garage each day to impatiently train. I left off last year doing 505 lbs partial rep squats for sets of 5 reps. It is a surety that I will go way above and beyond this amount of weight. If I reach 700 lbs this time around I won’t care if the squats I do are partial rep as many competitive powerlifters claim they have trouble walking out of the rack with this amount of weight.

Monday – Push Workout

  • Bench Press (w/ wraps)*
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Barbell Press
    • 120 lbs, 7 sets x 7 reps
  • Overhead Press
    • 90 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge (Knuckle)**
    • 3 sets x 22 reps
  • Strict Curl
    • 95 lbs x 1 rep
    • 105 lbs x 1 rep
    • 115 lbs x 1 rep
    • 125 lbs x 1 rep
    • 135 lbs x Failed

Comments:

* This is the first time I have ever used wrist wraps for the bench press. I didn’t go as heavy as I normally do and assume it will take some time to get accustomed to using them. The end result should be an increase in the amount of weight I should be able to lift as wrist wraps immobilize the joint keeping the wrist perfectly straight which decreases the distance the bar has to travel down tot he chest.

** I decided to switch to knuckle push-ups since doing 22 push-ups is no longer a challenge. However, I think Jason Statham is the epitome of manhood and want to continue with his 22 push-up challenge. I just bought his movie Mechanic Resurrection and can’t wait to see what movies he does next.

Saturday – Push Workout

  • Bench Press
    • 165 lbs x 18 reps
  • Incline Barbell Press
    • 115 lbs, 7 sets x 7 reps
  • Overhead Press*
    • 85 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 25 lbs, 7 sets x 7 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps

Comments:

* I am still having to work with a much lighter weight than I am accustomed to until my left shoulder is completely healed. In fact when I first started training I could do this exercise for sets and reps using 95 lbs and worked my way up to over 135 lbs for sets of 12 reps.

Wednesday – Push Workout

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs x 1 rep
    • 160 lbs x 20 reps
  • Incline Barbell Press*
    • 110 lbs, 7 sets x 7 reps
  • Pullover & Floor Press**
    • 105 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Overhead Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps

Comments:

* The incline press is finally becoming easy to do again without the fear of reinjuring my shoulder left shoulder. I should be able to work my way back up to 190 lbs for reps again but might have to reduce the number of sets I perform as I advance. I am really hoping this will help increase my bench press since I haven’t added a single pound to my 1 rep max over the past six months since I hurt my shoulder.

** The weight is becoming challenging to do all 7 sets. I started to become fatigued on the 5th set and needed to rest a few minutes before continuing. I used to do barbell pullovers on a bench with up to 155 lbs for 3 sets x 5 reps. I am hoping to work my way back up to this weight and might have to switch back to using a bench instead of being on the floor.

Performing this exercise on the floor creates a dead stop at the end of every rep and the bumper plates hit the floor at the end of each rep. A dead stop might be beneficial for building more power but it does limit the amount of weight you can handle. It is much easier to keep a weight in motion then to pull it off the floor from rest.

Tuesday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 175 lbs x 7 reps
    • 215 lbs x 5 reps
  • Pre-exhaustion: Around The World & Seated Half Press
    • 25 lbs & 135 lbs, 7 sets x 7 reps
  • Around The World Lateral Raises
    • 30 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl*
    • 155 lbs x 3 reps
    • 205 lbs x Failed
    • 170 lbs x 5 reps (w/o straps)
    • 170 lbs x 7 reps (w/ straps)
  • Dumbbell Concentration Curl
    • 30 lbs, 5 sets x 7 reps

Comments:

* Once again I attempted a 205 lbs barbell cheat curl and failed. I lost 5 lbs this past week and believe bodyweight plays a major role in this type of movement. I went on to attempt 170 lbs for 7 reps this workout but found my grip slipping at the bottom of the exercise between each rep. As a result, I made a second attempt using straps and to my surprise it was really effective. This is the first time I have tried using straps for the barbell cheat curl but have seen it done by other bodybuilders.

Arnold Schwarzenegger could do reps using 275 lbs at a bodyweight of 235 lbs which equates to a ratio of 1.17. My best attempt for reps is 190 lbs for 3 reps at a bodyweight of 170 lbs which equates to a ratio of 1.12. I am finding I am pound for pound just as strong as Arnold in some exercises. I am not trying to compare myself to the best bodybuilder of all time. However, Arnold paved a pathway for many to follow in his foot steps. I may not be able to accomplish the things he did but I am having the time of my life trying.

Very few people can cheat curl their bodyweight and I have never heard of anyone doing a strict biceps curl using their own bodyweight. I used to arm wrestle and believe this might be where some of the strength comes from. All I know is that I feel powerful and the fact that I have never used steroids perhaps places me in a category of my own above most strength athletes.

Monday – Leg Workout

  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 240 lbs x 7 reps*
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x 1 rep
  • High Bar Box Squat (w/ belt, 14″ box)
    • 200 lbs x 3 reps
    • 205 lbs x 3 reps
    • 210 lbs x 3 reps
    • 215 lbs x 3 reps
    • 220 lbs x 3 reps
    • 225 lbs x 3 reps

Comments:

* I failed on the seventh rep.

I have never used steroids and can see why everyone takes the easy way out. I keep training naturally knowing that everyone else is on steroids. I have been training hard and the results are so slow to come.

I am only 168 lbs and did a 325 lbs back squat using only a belt and no knee wraps. I also did the back squat after pushing to failure in the front squat. This equates to a raw double bodyweight back squat which is something many bodybuilders on steroids can’t accomplish.

Arnold Schwarzenegger was 235 lbs and could do a 470 lbs raw back squat using only a belt. Athletes back in the day didn’t have elastic knee wraps that help you lift the weight or squat suits that flex back into position. The difference is that I am 5’8″ and Arnold was 6’2″.

So pound for pound I am just as strong as Arnold in this exercise. However, unlike Arnold there is literally nothing I can do with this talent. I don’t have access to a gym and train in my garage.

I want to keep training because I love muscle building. Pumping iron is in my blood and believe this is what I was meant to do with my life. I just wish my passion wasn’t kept in solace within my garage.

Saturday – Chest & Back

  • Bench Press
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs, 3 sets x 1 rep
    • 155 lbs x 20 reps
  • Incline Barbell Press
    • 105 lbs, 7 sets x 7 reps
  • Pullover & Floor Press
    • 100 lbs, 7 sets x 7 reps
  • Flat Bench Dumbbell Flyes
    • 25 lbs, 3 sets x 20 reps
  • Barbell Cheat Row (w/ straps)
    • 205 lbs x 12 reps
    • 275 lbs x 12 reps
    • 355 lbs x 12 reps
  • RDL (w/ straps)
    • 385 lbs x 5 reps
  • Barbell Shrug (w/straps)
    • 570 lbs x 25 reps
  • Weighted Chin-up (Bodyweight = 168 lbs)
    • 10 lbs x 7 reps
    • 25 lbs x 7 reps
    • 35 lbs x 7 reps
    • 45 lbs x 7 reps
  • Double Overhand Isometric Hold
    • 405 lbs x 7 sec

Saturday – Chest, Back, & Legs

  • Bench Press
    • 185 lbs x 7 reps
    • 210 lbs x 7 reps
    • 145 lbs x 20 reps
  • Incline Barbell Press
    • 100 lbs, 5 sets x 7 reps*
  • Clean Deadlift (w/o belt, w/o straps)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
    • 275 lbs x 1 rep
    • 325 lbs x Failed**
  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 245 lbs x 12 reps
  • Box Front Squat (w/ belt, 14″ box)
    • 205 lbs x 7 reps
    • 235 lbs x 7 reps
  • Low Bar Box Squat (w/ belt, 14″ box)
    • 295 lbs x 1 rep
    • 315 lbs x 1 rep
    • 325 lbs x Failed
  • High Bar Box Squat (w/ belt, 14″ box)
    • 185 lbs x 3 reps
    • 195 lbs x 3 reps

Comments:

* I am keeping the weight light and using this exercise to rehabilitate my left shoulder.

** My grip broke as the barbell reached knee height.