Strength Program: Week 8 & 9

Sorry for the lack of the posts these last two weeks. I started my summer strength and conditioning internship two weeks ago, and that has taken up a lot of my time. But anyways, last week was a de-load period for me. As helpful as a de-load week was, it was EXTREMELY boring. Going through the motions just isn't fun.

This morning began the next phase in my strength program. All compound exercises will now be performed for three sets of three, while the assistor exercises will be three sets for eight to ten repetitions. Since my goal for my back and biceps are hypertrophy, all exercises for these muscle groups will be in the eight-ten repetition range.

Because the lifting gets more intense over these two weeks, I feel that increasing my calorie intake at least by 200-300 (3,200 to 3,500-3,600) will be needed in order to lift more weight. Almost two weeks ago, I was able to bench 205 for four reps, but this morning I could barely hit it for three. This could have been because I lifted very light all last week, but I think it is more because I have been under my calorie goal for the last couple days.

Lastly, I felt the need to add 10 minutes of HIT to the end of my training sessions, just to make sure that not too much fat is being added during this bulk. An extra 10 minutes of cardio shouldn't impede strength gains right?

Week 8/9

Monday (Chest/Tris)

Bench Press (3x3)

Incline Bench (3x6-8)

DB Flys (3x8-10)

Tricep Skull Crusher/Close Grip Combo (3x8-10)

Overhead Pulley Tricep Exts (8-10)

Dips (3xF)

Leg Raises/Russian Twists (2x25)

10 min of HIT Tuesday (Back/Biceps) Bent Over BB Rows (4x8-10) Lat Pulldowns (3x8-10) (2x5) One-Armed DB Rows (3x8-10) (Controlled) Barbell Forehead Curls/BB Reg Curls (2x8-10) (2x8-10) Dumbbell Hammer Variations (3x8-10) DB Concentration Curls (Incline) (3x8-10) Decline Situps (3x25) 10 min of HIT Wednesday (Legs/Shoulders) Barbell Squats (3x3) Hex Bar Deadlifts (3x3) Leg Extensions (3x8-10) Leg Curls (3x8-10) LP Calf Raises (3x25) Barbell Clean and Press (4x8-10) DB Shoulder Press (3x8-10) DB FR/LR (3x8-10) Rear Delt Machine (3x8-10) Cable Curls (3x25) 10 min of HIT Thursday (Chest/Tris) Bench Press (3x3)+ (DS) Incline Bench (3x3) + (DS) Machine Flys (3x8-10) Cage Bench (Tricep Sticking Point) (3x8-10) Dumbbell Skull Crushers (3x8-10) Tricep Rope Pulldowns (3x8-10) Leg Raises/Russian Twists (2x25) 10 min of HIT Saturday (Back/Bis) BB Bent Over Rows (4x8-10) Lat Pulldowns (3x8-10) (DS) DB One-Armed Rows (3x8-10)  Barbell Curls (4x8-10) Incline Dumbbell Curls (3x8-10)  Concentration Curls (3x8-10) DB Forearm Holds (3 for 45 seconds) AB Machine (3x25) 10 min of HIT Sunday (Legs/Shoulders) Hex Bar Deadlifts (3x3) Front Squats (3x8-10) Leg Extensions (3x8-10) Leg Curls (3x8-10)  DB Calf Raises (3x25) Military Press (3x3) DB Bradford press (3x8-10) DB Isolated FR/LR (3x8-10) Bent Over Rear Delt Raise (3x8-10) Cable Crunches (3x25)

Hex Bar Deadlift 305 x 4!

Did 305lbs (body weight is currently at 156lbs) on hex bar deadlift for four reps today, which is a new PR! My goal is to hit 400lbs for at least one rep by the end of the summer. Let me know what you think!

Strength Program: Weeks 5 & 6

After a successful two weeks of 4x5 sets for the compound exercises, the weights continue to get heavier while the reps decrease in the next stage of my program. Each compound lift is suppose to be completed for a minimum of four repetitions and a maximum of six reps (At least for today anyways my target goal was four reps). For the first time in the program, the intensity of the assistor exercises also increase while the repetitions decrease to ten. 

Some exercises for these weeks have also changed. I eliminated dumbbell bent-over rows, and instead will be performing dumbbell one-armed rows on both back days. I also have decided to make front squats an assistor exercise rather than try to max out on it. I didn't really see the point to attempt to max out on both front squats and back squats, and would rather use the front squat as a way to improve my back squat. 

Weeks 5&6

Monday:

Monday(Chest/Tris)

Bench Press (4x4-6)

Incline Bench (4x4-6)

DB Flys (3x10)

Skull Crushers/Close Grip Combo (3x10)

Overhead Pulley Tricep Extensions (3x10)

Dips (3xF)

Leg Raises /DB Ball Twists (2x25)

Tuesday (Back/Bis)

Bent Over BB Rows (4x10)

Lat Pulldowns (3x10) (2x5)

One-Armed DB Rows (3x10)

Barbell Curls (4x10)

Dumbbell Hammers (3x10)

DB Concentration Curls (3x10)

DB Forearm Twists (3x20)

Decline Sit-Ups (3x25)

Wednesday (Legs/Shoulders)

Barbell Squats (4x4-6)

Barbell Deadlifts (4x4-6) Step Ups (3x10)  Leg Extensions (3x10) (Pause) Leg Curls (3x10) (Pause) LP Calf Raises (3x25) Clean and Press (4x4-6)  DB Shoulder Press (3x10) DB Front Raise/Lateral Raise (3x10) Bent Over Rear Delt Raise (Head on Bench) (3x10) Cable Crunch (3x25)

Thursday (Chest/Tris)

Bench Press (4x4-6)+ (DS)

Incline Bench (4x4-6) + (DS)

Machine Flys (3x10)

Close Grip Bench (3x10)

DB Skull Crushers (3x10)

Tricep Rope Pulldowns (3x10)

LR/Med Ball Twists (2x25)  (Each) Friday (Back/Bis) BB Bent Over Rows (4x10) Lat Pulldowns (3x10) + Dropset DB One-Armed Rows  (3x10) Barbell Curls (4x10) Incline Dumbbell Curls (3x10) Incline Concentration Curls (3x10) DB Forearm Holds (3 for 45 seconds) AB Machine (3x25) Saturday (Legs/Shoulders) Barbell Deadlifts (4x4-6) Front Squats (3x10) Leg Extensions (3x10) (Pause) Leg Curls (3x10) (Pause) SM Calf Raises (3x25) Military Press (4x4-6) DB Bradford press (3x10) DB Isolated Front Raise/Lateral Raise (3X10) Bent Over Rear Delt Raise (on bench) (3x10) Leg Raises/Med Ball Twists (2x25) (2x15) (each)

Veggie Chicken Sandwiches

I never thought I would like Vegetarian type foods. Those meatless chicken patties or hamburgers never sounded appealing to me for a very long time.

However, after trying one these products for the first time, I was shocked...it was delicious.

Not only do the majority of these products taste well (especially the burgers, chicken patties, and sausage products), but the fat content of these food are relatively low.

Thus, meatless foods are often used in my own diet regime. Currently, I eat "Veggie Chicken Sandwiches" five times a week.

Ingredients:
2 Slices of Country Hearth Honey Wheat Bread
1 Slice of Crystal Farms Reduced Fat Provolone Cheese
1 Teaspoon of Ketchup
2 Morning Star Italian Herb Chicken Patties

This sandwich comes out to be approximately 561 calories. The macronutrient breakdown is 79 grams of carbohydrates, 33 grams of protein, and 16 grams of fat.

For an even healthier option, one could eliminate the two slices of bread, and eat only the patties with the cheese.

Strength Program Diet

  After logging my calories for the past week, as well as failing to hit five reps at 195 this morning (hit five last week, got 4.5 today), I realized that something needed to change.

   I get more than enough sleep a day (9-10 hours) as well as give myself two days rest before training a specific body part again. However, it hit me this morning that since being home from college, my calorie intake has decreased from 3,700 to approximately 3,100 to 3,200 a day. Now if I was training for hypertrophy instead of strength, this decrease might be tolerable; however, since I'm attempting to lift as much as possible daily, more calories are needed as a source for both energy and recovery.

  Thus, in order to help raise my calorie intake, I decided that I should add a smaller meal to my diet regime. I will now consume four whole meals with two snacks, instead of just one snack.

Pre-Workout
1/2 Scoop of Creatine Monohydrate
1 Scoop of Muscle Pharm Assault
1/2 Scoop of Optimum Nutrition Gold Standard Whey Protein
1 Bowl of Instant Maple and Brown Sugar Oatmeal

Post-Workout
1 Scoop of Optimum Nutrition Gold Standard Whey Protein
1 Cup of Kemps Fat Free Chocolate Skim Milk
1/2 Scoop of Creatine Monohydrate

Meal #1
1 cup of Old Fashioned Oats
1 Large Banana
3 Whole Eggs

Snack #1
1 Container of Kemps Greek Yogurt

Meal #2
Pasta Sandwich (2 slices of Whole Wheat Bread, 2 oz of Barilla Whole Grain Penne, 1/2 cup of Barilla Traditional Sauce, 1 slice of Reduced Fat Provolone Cheese, and 1/2 of Meatless Crumbles)

OR

Morning Star Chicken Sandwich (2 slices of Whole Wheat Bread, 2 Morning Star Chicken Patties (Either Original, Italian Herb, or Buffalo Chicken), 1 slice of Reduced Fat Provolone Cheese, Ketchup

WITH

1/2 Cup of Kale or 1 Serving of Carrots

Snack #2 (Newly Added)
Peanut Butter Sandwich (2 slices of Whole Wheat Bread, 2 tablespoons of All Natural Peanut Butter)

Meal #3
Bodybuilding Tacos (1 Harvest Wheat Flatout Tortilla, 6-6.5 ounces of Oven Roasted Diced Chicken, 1/8 cup of Reduced Fat Marble Jack Cheese, 1/2 cup of Brown Rice)

WITH

1/2 Cup of Kale or 1 Serving of Carrots

Meal #4

Whatever Mom is cooking (Normally some type of Italian or Grilled Chicken Dish)

With the addition of this new snack, my calorie intake of 3,100-3,200 calories (350 g of carbs, 230 g of protein, 70 g of fat) should be increased to 3,500-3,600 calories (380 g of carbs, 245 g of protein, 85 g of fat).

My body weight is currently 155-157 pounds. This added snack should help make me feel more full, and hopefully help in my goal of gaining both a few pounds and strength.

Let me know what you think!