My Training (off-season) Journal

**Columbus** · 02-28-2007, 05:57 AM

LEAN BULKING: YESTERDAYS MACROS

7am PRO CARB FAT
3/4 CUP OATS 7.50 40.50 9.00 225.00
egg whites 16.00 3.00 0.50 100.00
1 egg 6.00 4.00 5.00 80.00
1/2 scoop blend 10.00 2.00 1.50 60
39.50 49.50 16.00 465.00

10
5oz chicken 33.75 - 3.13 162.50
1/2 cup brown rice 1.00 23.00 1.00 110.00
34.75 23.00 4.13 272.50

1PM
5oz chicken 33.75 - 3.13 162.50
10 almonds 2.60 2.50 6.10 70.00
3/4 CUP OATS 10.00 40.50 6.00 300.00
46.35 43.00 15.23 532.50

TRAIN 245-415)

530
4 PCS WW TOAST 12.00 60.00 4.50 320.00
HUGE SALAD 2.00 15.00 2.00 120.00
CAN OF TUNA 33.75 - 3.13 162.50
47.75 0 75.00 0 9.63 0 602.50

900
egg whites 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00

MIDNIGHT
4 oz all white meat turkey 36.25 - 1.25 162.50
CLELERY, MUSHROOMS 2.60 10.00 0.40 80.00
38.85 0 10.00 0 1.65 242.50

249.20 216.50 66.63 2,500.00

**JohnboyF** · 02-28-2007, 11:04 AM

Colombus,

This is not a flame, but after all this why do you feel the need to train 6 days a week and do delt only day..

30 sets on delts alone??? i think you need to re-evalute something here bro

**Columbus** · 02-28-2007, 11:14 AM

ITS A PRETTY GOOD ROUTINE..........weights are moving........

**JohnboyF** · 02-28-2007, 12:36 PM

if you say but imo i belive 30 sets on ur delts is a waste of training day

**Columbus** · 03-01-2007, 06:02 AM

Originally Posted by Columbus
Wednesday February 21,2007
PM wt : 163
caloric intake approx. 3K - 250 carbs DELTS AND TRAP DAY

(This week's in red) February 28, 2007 (pm wt 163, cals approx 2600)

DBELL SEATED Press 30x6 40x6 50x6 60x6 70x5 (bump) DROP 50x6
30x6, 40x6, 60x6,70x6+2 assisted, 50x6, 55x8

LEANING SIDE LATERALS 15x12 20X12 25x12 MACHINE 50,70,80, 12,10,8
20x12, 25x12, 30x10-12 (heavy)

UPRIGHT ROWS 75X10 85X10 100x6 75x11

85x12, 95x10, 105x6 (barely)

Machine Inward Palm Press replaced front LATSSEATED 20X12 25x12 25x12
80x12,90x10,100x8

REVERSE SHRUGS 225x10 235x8 245x8 255x8
245x12,245x10, 265x10,265x10

BNP BARX6 BARX6 75x6 85x6 95x6 105x4
PRESS (TO TRAPS) 110x4
80x6, 90x6, 100x6, 110x6, 115x4

**Columbus** · 03-01-2007, 06:04 AM

I dont know bro..been on HRT for 3 weeks now and hae had no time off...no cardio but training 6x a week.......each bp 2x, 1 time its 95% of max, next it's 60-70%.......and higher rep.

So, for example, chest was Monday and I maxed.....today I'll hit Chest again and go more for 8-12 reps and 60-70% of max.........ever tried?

**Columbus** · 03-01-2007, 06:09 AM

Plus, it's only about 18-20 true working sets, 7 are traps.......

**TR'05** · 03-01-2007, 09:26 AM

Yo C', are you not sore by the time you get to chest again? or any muscle group for that matter.

I go four times a week and I am sore as sh it most days following...For me, I need the full week rest b/w body parts.

**Columbus** · 03-01-2007, 11:58 AM

Sore, yes...but it works itself out...if I feel pain, I will stop and leave....only been doing this since HRT started 2 weeks ago, so it'll catch up to me...when it does, i will stop and break......I listen........to what my body says!

**Columbus** · 03-02-2007, 05:51 AM

THURSDAY March 1 WT: 164LBS PM WT

upping cals To 4 k this weekend...........new numbers in red - last week in black

CHEST DAY, ONLY

WARMUP WARMUP WARMUP SET 1 SET 2 SET 3 SET 4
(START) Flat dbell bench 30x6 40x6 50x6 70x6 75x6 80x4 + 1 ASSISTED -> 60X8 30x6, 40x6,50x6, 70x, 80x5 and 1/2 (no spot, last week had spot and someone to push my intiial thrust or couldnt move them), 75x6, 65x8
5TH - Chest Dips 4 x 8 X12 X11 X12 X13 -
4x15 reps

3RD - Smith Incline 135x10 145x10 155x7 165x5-6 175x4 115X9 155x6 -->135x8 145x10, 150x10, 155x8, 170x5-6, 180x4, 175x5, 155x8, 135x12
4TH - Incline Flyes 40x10 45x10 45x10
45x10, 45x10, 45x11
2ND - Decline Press 155x8 165x6 1,755.00 185x3+2 assisted 155x6
160x8, 170x6, 175x6, 185x4+1 ASSISTED BARELY 160X6

FINISH -cable fly/machine pulls 90x15 105x12 120x12
120X12X2, 135 X 9-10

**Columbus** · 03-02-2007, 06:04 AM

I got delts, WILL UPDATE AFTER SESSION...LST WEEK:

WARMP WARMP WARMP SET 1 SET 2 SET 3
Hang CLEANS to press BAR X 10 6.00 65X10 70x6 75x6 85x3+3 95x2+3

1 arm lats 15x12 20X12 25x12 30x10

SEATED ROPE to neck 20x12 25x12 25x12

REAR LATS X 3 SS WITH MACHINE

REVERSE SHRUGS 70x12 75x12 75x12 75x12

ARNOLDS 20X6 30X6 40X6 40x5 40x5
30X6 25x7 25x7

**Columbus** · 03-03-2007, 08:10 AM

Saturday - Arms
last weeks session
Tris
Decline Closegrip - X5 (2 Warm-ups) 0x15, 0x15, 115x12, 135x10, 145x8, 125x10
Skull Crushers X 3 - 60x12, 65x12, 70x10
Dbell O/h Ext X 3 - 60x8-10,60x8,60x8
Triangle Cable Drop Set X 4 120x15, 130x1, 140x10 - 85x15, 65x15

Bis
Str8 Bar Curl X 5 (2 Warms) 0x15, 0x15, 15x12, 20x10. 25x8, 15x12
Seated Dbell X 3 30x12 30x12, 35x12
Preacher Curls X 3 40x15, 45x15, 55x12

Good Session............

[COLOR="Red"]MARCH 4
WT 162
WARMUP WARMUP SET 1 SET 2
CLOSE GRIPDECLINE 0X15 0X15 135x12 145x10 150x8 160x6 135x8

SKULLS 65x12 75x11-12 75x11-12

DBELL OH 65x8-10 65x10 65x10

TRIANGLE 130x12 130X12 140X10 95x15 75x15

STR8 BAR 0X15 20x12 25x10 27.5x7-8 20x13

SEATED DBELL 30x13 30x13 35x13 sloppy

1 arm PREACHER 15x17 20x12 20x12 15x15

**Columbus** · 03-05-2007, 06:06 AM

these are last weeks numbers.........stick to the same or switch back to incline first? Worked Chest on Thursday and delts Friday......hope I'm up for it.....

Monday February 26, 2007

INCLINE BARBELL
135x10 12
145X6 8
145X6 8
160X3-4 DROP 4
145X4 3
135X5 4

FLAT BARBELL (start)
145X10 10
145X10 10
155X9 9
165X5 DROP 4
(last week, 185 was a struggle) 195x1 + 1 with a ever so slight touch
155x6 6
155x6 4

PECK DECKS
105+x12 12
120x10 10
120x10 10
120+x9 DROP 9
120X4 4
105X5 4

Pullovers
50x10
60x8
70x6

Flat Flys (stretch)
30x10
35x10
40x10
45x10

Great session - tad long.........

**Columbus** · 03-05-2007, 09:39 AM

Originally Posted by Columbus

these are last weeks numbers.........stick to the same or switch back to incline first? Worked Chest on Thursday and delts Friday......hope I'm up for it.....

Monday February 26, 2007

INCLINE BARBELL
135x10 12
145X6 8
145X6 8
160X3-4 DROP 4
145X4 3
135X5 4

FLAT BARBELL (start)
145X10 10
145X10 10
155X9 9
165X5 DROP 4
(last week, 185 was a struggle) 195x1 + 1 with a ever so slight touch
155x6 6
155x6 4

PECK DECKS
105+x12 12
120x10 10
120x10 10
120+x9 DROP 9
120X4 4
105X5 4

Pullovers
50x10
60x8
70x6

Flat Flys (stretch)
30x10
35x10
40x10
45x10

Great session - tad long.........

Was thinkinking about moving my rep range to no more 10 reps all 6-8, need some thoughts.........

**Columbus** · 03-06-2007, 06:15 AM

Originally Posted by Columbus

these are last weeks numbers.........stick to the same or switch back to incline first? Worked Chest on Thursday and delts Friday......hope I'm up for it.....

Monday February 26, 2007 AND ":RED" IS MARCH 5, 2007

INCLINE BARBELL
135x10 12
145X6 8
145X6 8
160X3-4 DROP 4
145X4 3
135X5 4

135X11
145X8
145X8
160X5
145X5
135X6

FLAT BARBELL (start)
145X10 10
145X10 10
155X9 9
165X5 DROP 4
(last week, 185 was a struggle) 195x1 + 1 with a ever so slight touch
155x6 6
155x6 4

150x10
150x10
160x9
165x6
200 x 1 + 1
160X6
160X6

PECK DECKS
105+x12 12
120x10 10
120x10 10
120+x9 DROP 9
120X4 4
105X5 4

Pullovers
50x10
60x8
70x6

55X10, 65X8, 75X5+1
Flat Flys (stretch)
30x10
35x10
40x10
45x10

Great session - tad long.........

6 SETS CALVES

**TR'05** · 03-05-2007, 09:03 AM

you take the weekend off, C?

I'd say too much happenin in last weeks workout especially if your hitting muscle groups 2X be week.

**Columbus** · 03-05-2007, 09:25 AM

I got my leg workout in at the crack of dawn yesterday and slept/relaxed for the rest....ate good.

SO I'm back to the office and gonna hit chest this afternoon......

**TR'05** · 03-05-2007, 09:36 AM

right on, well eat well today and I'd suggest less volume today.

**TR'05** · 03-05-2007, 09:49 AM

First off I think you should keep these questions to this thread so as to avoid people bitching to you about making new threads all the t.

Second, I have suggested it before and still believe you should lower rep range. I stick to 6-8 and usually for chest, on my last set, go for a near max set with 3-4 reps followed by a drop set.

Also, just because you have lowered the reps does not mean you should increase volume in the entire workout.

**Columbus** · 03-05-2007, 10:48 AM

this is what I'm starting this week......we'll see how it goes.....all organic clean fats and carbs.......

730am
1 CUP OATS
4 eggs
1/2 scoop blend

10
3oz Flank Steak
4oz Buffalo
1 1/2 CUP brown rice

1230
6oz chicken
1 1/2 cup brown rice

230
6oz chicken
whey shake
1 CUP OATS

post
6oz chicken
Peanut butter sandwich (mayb 2)

4 eggs
Peanut butter sandwhich (maybe 2)
1 SCOOPS BLEND

**Columbus** · 03-06-2007, 05:41 AM

bumbed by 1000 cals...on 300mgs......here she is

730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
2TB PB 8.00 7.00 16.00 188.00
EZEKIEL ENGLISH MUFFIN 8.00 36.00 1.00 160.00

45.00 71.00 21.00 803.00

10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 1/2 CUP brown rice 3.00 69.00 3.00 330.00
60.00 69.00 9.75 645.00

1230
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50

PRETRAIN 3PM
BANANA 1.50 35.00 0.50 121.00
MUSCLE MILK SHAKE 32.00 12.00 18.00 350.00

32.00 12.00 18.00 0 350.00

600ISH
5 PIECES OF TOAST 20.00 75.00 5.00 400.00
2 TB OF PB 9.20 60.00 4.00 320.00
4OZ CHX 8.00 6.00 16.00 210.00

17.20 0 66.00 20.00 0 530.00

900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON

239.95 288.00 97.88 - 3,175.50
30.23% 36.28% 0.39 27.74%

keepin it simple stupid!!!1 kisss....WILL REEVALUTTE IN 6 WEEKS..........

**mavsluva** · 03-06-2007, 07:28 PM

Ahhh, c'mon guys.

I will admit that I've harped on the guy myself a bit in the past as well, but lets at least try to keep his personal log clean.

**IBdmfkr** · 03-06-2007, 08:46 PM

Why even comment at all, let the guy keep training like he does.
He has already proved he's way outta my league so I don't comment anymore.

Goodluck buddy.

***Narkissos*** · 03-06-2007, 09:15 PM

Originally Posted by IBdmfkr

Why even comment at all, let the guy keep training like he does.
He has already proved he's way outta my league so I don't comment anymore.

Goodluck buddy.

**Hellmaskbanned** · 03-06-2007, 10:03 PM

Man I wish I had your problem with not eating anything.
I'm an eating machine and it makes it almost impossible to cut.
I'll cut for a week or 2 and seriously my animal/caveman instincts take over and I have to devour some serious food.

Hell the past 4 weeks I've been eating around 2-3 meals out of my 6-8 meals during the day with over 100+ carbs,protein, and fats in just one serving.

Teach me how to starve myself. I'm serious I'm not joking how did you do it?
Most ppl eat like birds, is there somthing to eat or do to keep someone from eating lots?

I've gained over 20lbs in the last 2 months! It's getting ridiculous!

And Columbus, thats cool on the log man. Keep it up and don't give up!

**Columbus** · 03-07-2007, 06:19 AM

See Above For An Update Of Yesterday......delts Today!

**mavsluva** · 03-07-2007, 07:35 AM

Hey man, just because I stood up for you doesn't mean that I will help you.

Best of luck!

**Columbus** · 03-07-2007, 07:41 AM

Originally Posted by mavsluva

Hey man, just because I stood up for you doesn't mean that I will help you.

Best of luck!

Oh...ok....I just thought if you saw something in my training that may help me, I could give it a shot....but if you don't want to, it's ok too....I understand.

**chest6** · 03-07-2007, 02:43 PM

Originally Posted by mavsluva

Hey man, just because I stood up for you doesn't mean that I will help you.

Best of luck!

by the boat captain

ROFl

Yo..bout this "0x8" you mean "45x8"??

**Columbus** · 03-07-2007, 05:35 PM

Originally Posted by chest6

by the boat captain

ROFl

Yo..bout this "0x8" you mean "45x8"??

yes 45x8 Bare bar

**Columbus** · 03-08-2007, 05:35 AM

Wednesday 3/8/2007
Pm Wt 165lbs
Standing Oh Press 0x15 6.00 75x10 100x4, 75x5 105x3, 75x5 85x8

Seated Press Strict 50x10 60x6 60x6 50x8, 40x10

Upright Rows 75x8 85x8 100x8

Close Grip Bench 95 X 10 115x8 115x8 115x8, 105x6, 95 X 6

Wide Grip Tri Pushdown 85x15 100x10 130x5 95x6 75x10

One Arm French Press 20x8 20x8 20x9
Good Session -

**chest6** · 03-08-2007, 02:16 PM

I gotta say sumthin here. Don't take this the wrong way. This goes on in every log, I dont really wanna copy and paste it so I'll just write it in Columbus'. Sorry in advance Columbus for choosing yours to do so...

I like all of you guys. I enjoy reading all of yall's logs and tracking your progress and commenting, seeing ajustments, checking progress pictures etc.

That being said, this bickering back and forth & everyone ganging up on Columbus is getting really old. Its gone on for awhile. Im not trying to sound like the AR police here by any means, just my opinion. Im not necessarily defending Columbus here, I just think its gone on for too long now and I'd like to see it stop.

Again, hope yall dont take this the wrong way. Nothing against any of you. If yall have anything to say to me about this, feel free to PM me, I'd prefer not to clog up anymore threads.

***Narkissos*** · 03-20-2007, 11:10 AM

Originally Posted by chest6

I gotta say sumthin here. Don't take this the wrong way. This goes on in every log, I dont really wanna copy and paste it so I'll just write it in Columbus'. Sorry in advance Columbus for choosing yours to do so...

I like all of you guys. I enjoy reading all of yall's logs and tracking your progress and commenting, seeing ajustments, checking progress pictures etc.

That being said, this bickering back and forth & everyone ganging up on Columbus is getting really old. Its gone on for awhile. Im not trying to sound like the AR police here by any means, just my opinion. Im not necessarily defending Columbus here, I just think its gone on for too long now and I'd like to see it stop.

Again, hope yall dont take this the wrong way. Nothing against any of you. If yall have anything to say to me about this, feel free to PM me, I'd prefer not to clog up anymore threads.

Quoting and bumping this.

Cleaning 23 posts from this thread now.

Feel free to leave Columbus to run around in circles.

-Narkissos

**Columbus** · 03-20-2007, 11:35 AM

Originally Posted by Narkissos

Quoting and bumping this.

Cleaning 23 posts from this thread now.

Feel free to leave Columbus to run around in circles.

-Narkissos

circles??

**Hellmaskbanned** · 03-20-2007, 01:29 PM

Originally Posted by Columbus

circles??

Squares.

You know what he means.

Continue to do as you wish, nobody with any sense is going to waste their time trying to help you anymore.

**Hellmaskbanned** · 03-08-2007, 06:24 PM

Now that everyones got it out of there system , I agree with chest.
Keep it clean fellas and good luck columbus.
I'm not familiar really on what you've done or really anything about you. So I can't comment on who deserves what but it doesn't matter. Continue on with your log and what you wanna do.
Goodluck.

**Columbus** · 03-09-2007, 05:14 AM

Monday March 9, 2007
PM wt 166

new chest routine formula mon and thursday program. flat based on 5x5 pyramid.........

INCLINE Dbell
55x12 12 6
65X8 8 6
655X8 8
75X6 DROP 4
65X8 3
55X10 4

FLAT BARBELL (startHERE)
0X15 175
95x5 0.5 175x5
105x5 0.6 5
125x5 0.7 5
140x5 0.8 5
160x5 0.9 5
175x4-5 1 4-5

PECK DECKS
120+x12 12
135x10 10
135x10 10
135+x9 DROP 9
120+x5 4
105+x6 4

INCLINE FLY
30X10 10
35X10 10
40X10 10
45X10 10

DECLINE BURNOUT
145X10 10
155X8 8
165X6 6

Seated Angled Calf-raise:
45+10x10
45x20x10
45x20+25x5
45+10x10, 45x5
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10

**Columbus** · 03-15-2007, 04:14 PM

Thuirsday March 15, 2006
PM wt 166 on Monday 161 today.......weird......

Todays improvements from Monday are in red

new chest routine formula mon and thursday program. flat based on 5x5 pyramid.........

INCLINE Dbell
55x12 60x12
65X8
655X8 70x8
75X6 --> solo, Monday had spot DROP
65x8 65x9
55X10 60x10

FLAT BARBELL (startHERE)
0X15
95x5
105x5 115x5
125x5 135x5
140x5 145x5
160x5 165x5
175x4-5 185 x 4 barely a tap on 5th

PECK DECKS
120x12 135 12
135x10 135+ 10
135x10 135+ 10
135+x9 150 9
120+x5 135+ 4
105+x6 120+ 4

INCLINE FLY
30X10 35x12 10
35X10 40x12 10
40X10 45x10 10
45X10 50x10 10

DECLINE BURNOUT
155X10 160x10 10
165X8 170x8 8
175X6 180x5 6

Seated Angled Calf-raise:
45+10x10
45x20x10
45x20+25x5
45+10x10, 45x5
Standing Calf-raise:
180x10 200
280x10 300
360x5 stack
280x5 300
180x10 200

**Columbus** · 03-09-2007, 05:15 AM

cleans n delts today.......deads if i feel up to it and then less delt work

**Columbus** · 03-09-2007, 06:19 AM

goal for today in bold..........
WARMP WARMP WARMP SET 1 SET 2 SET 3
Hang CLEANS to press BAR X 10 70x10 80x6 85x6 95x4+2 100x3+3
85x6 90x6 100x4 102.5x3
Rear Delts 25x12 30x12 35x12 ss with machine 75x15 , 90x12, 105x9-10, 60x12

SEATED ROPE to neck 80x15 110x10 120x10

UPRIGHT ROWS (very wide) 75x12 85x11 95x9

Seated Dbell SHRUGS 60x12 65x12 65x12 65x12

ARNOLDS 20X6 30X6 40X6 40x6 40x6
30X6 30x6 30x6

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