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  1. #1
    I'm a Grower;) castille's Avatar
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    Default Castilles Workout Log

    My name is Mark and I have been on here for awhile and have enjoyed reading other peoples logs and have been lucky enough to log some great products. I have decided it is time to start a training log to help keep me motivated to keep progressing in my progress and goals.

    The workout I am doing now is from Jason Ferrugia and is centered on adding more size to your traps and upper back.
    I will also log some about my nutrition as I log more.

    Today I worked out fasted.

    Sundays Workout:

    Partial Cleans- 3 sets of 5 with 135 (90 second rest)
    (Pulled from the knees)

    Military Press- 3 sets of 6 with 115 (90 second rest)

    DB row on bench - 4 sets of 10 with 40 (60 second rest)
    supersetted with
    Close Grip Bench- 3 sets of 6 with 205 (60 second rest)

    Cross body Hammer curl- 3 sets of 10 with 30 (60 second rest)

    For the superset I do the row rest 1 minute then to the CG bench then rest a minute.

    The one thing I do different is instead of trying to add weight each workout is I cut time off my rest times for 4 weeks then I increase the weight and my rest times and start over again. I feel this helps me keep progressing without putting to much stress on my joints. I am not looking to be the strongest person and am more intrested in having an athletic build.

    Right now I am around 247 pounds and would like to stay closer to the 230's as I feel more comfortable at that weight.

    I will go into more detail as I keep logging.
    NO EXCUSES JUST RESULTS!!

  2. #2
    HAVOC kat1's Avatar
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    Whoo-hoo! Nice session Castille, I'm in!

    I like the idea of decreasing rest time then bumping up weights too.

  3. #3
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by kat1 View Post
    Whoo-hoo! Nice session Castille, I'm in!

    I like the idea of decreasing rest time then bumping up weights too.
    Thanks for checking in! Over the last month doing the same workout I cut 10 minutes off my workouts with using the same weights and reps.
    NO EXCUSES JUST RESULTS!!

  4. #4
    Broken Geezer KD5NFW's Avatar
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    It's about time!! How tall are you Mark?

    Subbed!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  5. #5
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by KD5NFW View Post
    It's about time!! How tall are you Mark?

    Subbed!
    Thanks Rich! I'm 6'1".
    NO EXCUSES JUST RESULTS!!

  6. #6
    FEAR NO BARBELL EliteDreams's Avatar
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    Good stuff Mark. We in here.
    ANTI FAILURE

  7. #7
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by EliteDreams View Post
    Good stuff Mark. We in here.
    Appreciate the support!!
    NO EXCUSES JUST RESULTS!!

  8. #8
    I'm a Grower;) castille's Avatar
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    Worked out fasted again today. Tomorrow will be an off day!

    Glute Ham Raise- 3x8/6/4 with Bodyweight (90 second rest)

    DB Reverse Lunge- 3x10 with 30 (60 second rest)

    Squat- 1x10 with 205

    Farmers walk- 4x30 seconds with 60 pound dumbells (45 second rest)
    superset with
    Neck Front Raise- 3x20 with 10 (45 second rest)

    Hope everyone has a Merry Christmas!!
    NO EXCUSES JUST RESULTS!!

  9. #9
    Regular Poster Twisty's Avatar
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    Really interesting exercises....nice work.
    This is where Dedication and Consistency breed, after a brief pregnancy out pops Results.
    Process: Bulking

  10. #10
    Broken Geezer KD5NFW's Avatar
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    Good work Mark! Does your gym have a GHR machine, or do you have to improvise?

    Merry Christmas!!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  11. #11
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by Twisty View Post
    Really interesting exercises....nice work.

    Thanks for checking in!
    NO EXCUSES JUST RESULTS!!

  12. #12
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Good work Mark! Does your gym have a GHR machine, or do you have to improvise?

    Merry Christmas!!
    I workout at home so I have to improvise. I kneel on my bench and put my legs under the bar on my smith machine weighted down so it won't move.
    NO EXCUSES JUST RESULTS!!

  13. #13
    FEAR NO BARBELL EliteDreams's Avatar
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    Leg day
    ANTI FAILURE

  14. #14
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by EliteDreams View Post
    Leg day
    Thanks! I'm not the strongest on legs but working on improving with each workout. I'm feeling those reverse lunges this morning.
    Merry Christmas!!
    NO EXCUSES JUST RESULTS!!

  15. #15
    I'm a Grower;) castille's Avatar
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    I had a great Christmas and ate way to much food but it was delicious. Today I will be working out in the afternoon since I am back at work, at least it is only an 8 hour day so I will get to train a little earlier than usual.

    For my diet I am doing IF and my feeding window is usually between 12 to 8. So on the days I workout at 6 it works out good cause I have my biggest meal after my workout. I keep my carbs lower on the days I don't train and only eat carbs after my workout on the days I train. I feel my body does better on low to moderate carbs.

    I just read the Renegade Diet by Jason Ferriggua and am following more of his recommendations on IF lifestyle. In the two weeks I have been following it I have noticed I am feeling better just overall.

    I hope everyone had a good Christmas and now we get ready for the New Year!
    NO EXCUSES JUST RESULTS!!

  16. #16
    I'm a Grower;) castille's Avatar
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    Wednesday's Workout
    27.5 minutes (this does not include warm up and post stretching)

    Netural DB Military press-4x8 with 45 (90 second rest) next workout 50# and 75 second rest

    Flat DB press- 4x8 with 90 (90 second rest) next workout 90# and 75 second rest

    Mixed grip chin 3x5, 1x4 with bodyweight ( 60 second rest) next workout bodyweight and 50 second rest
    SUPERSET
    Rope cable pressdown 3x12 with 25 ( 60 second rest) next workout 25# with 50 second rest

    Calf press- 1x12 with 325 and a 5 second stretch on each rep. Next workout will increase to a 10 second stretch.

    It was a good workout, I was feeling out the weight for some of the exercise but got it pretty close on all of them, I will go up 5 pounds on the DB military press.
    My workouts usually take no more than 45 minutes once you add in some warmups and post stretching and a little foam rolling when needed.
    NO EXCUSES JUST RESULTS!!

  17. #17
    Broken Geezer KD5NFW's Avatar
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    Good work castille!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  18. #18
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Good work castille!
    Thanks Rich!
    NO EXCUSES JUST RESULTS!!

  19. #19
    Coming Up The Ranks Minnesota's Avatar
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    I like your time intervals, good work! What is foam rolling?
    Sweat Is Your Fat Crying

  20. #20
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by Minnesota View Post
    I like your time intervals, good work! What is foam rolling?
    Thanks! It's a piece of foam tube that you roll on the massage your muscles. It works good to loosen up tight muscles and works any kinks out. I use it a lot for my trap muscles cause the tighten up after sitting most of the day at a desk and driving over an hour home.
    NO EXCUSES JUST RESULTS!!

  21. #21
    Coming Up The Ranks Minnesota's Avatar
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    Will look them up, sounds interesting!
    Sweat Is Your Fat Crying

  22. #22
    I'm a Grower;) castille's Avatar
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    Friday's Workout
    Time- 22.5 minutes

    High pull- 3x6 with 135 (90 second rest) will go down to 75 seconds

    Clean pull- 2x6 with 185 (90 second rest) will go down to 75 seconds

    Shrug pull- 2x6 with 205 (90 second rest) will go down to 75 seconds

    Deadlift- 1x3 with 320 (120 second rest)

    Rear Neck raise- 3x10 with 10 (90 second rest) will go down to 75 seconds
    super set with
    Perfect pushup- 3x10 (one wide, regular and close)

    All pulls are done from the knees.
    Last edited by castille; 12-30-2012 at 02:52 PM.
    NO EXCUSES JUST RESULTS!!

  23. #23
    I'm a Grower;) castille's Avatar
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    Sundays Workout
    Time- 23:45 down from 27:30 last workout.
    Working on doing the same amount of work in less time over a 4 week cycle.

    Power clean pulled from the knees- 3x5 with 135 (75 second rest) will go down to 60 seconds

    Military press- 3x6 with 115 (75 second rest) will go down to 60 seconds

    DB row on incline bench- 4x10 with 40 (50 second rest) will go down to 40 seconds
    super set with
    Incline Close grip bench- 3x6 with 205 (50 second rest) will go down to 40 seconds

    Cross body hammer curl- 3x10 with 30 (50 second rest) will go down to 40 seconds

    For the DB rows I lie face down on a incline bench and row two dumbells.
    For the supersets I do a set of rows rest and then do close grip bench rest and repeat.
    NO EXCUSES JUST RESULTS!!

  24. #24
    Broken Geezer KD5NFW's Avatar
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    Bet your trapz are unhappy with you after that Friday session!! Strong CGBP too! Nice work castille!!
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  25. #25
    I'm a Grower;) castille's Avatar
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    Quote Originally Posted by KD5NFW View Post
    Bet your trapz are unhappy with you after that Friday session!! Strong CGBP too! Nice work castille!!
    Yeah feeling the traps, but that what's this workout is all about increasing the size of your traps and neck. After 5 weeks I can tell a difference in my traps, shoulders and upper back.
    NO EXCUSES JUST RESULTS!!

 

 

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