BMR and stuff

This is for my own use, like a notepad.

Maint Cals : 2750
Lifting days: 3300
Rest days: 2000

Macros: tba

Week of 8/29/11 through 9/4/11

New Mass work out, the last work out was way to much volume for my eating habits and I just couldn't keep the weight up with the volume.

Monday
Main Upper Focus

Bench Press 3x8 - AMAP@80%x1
160x8; 160x8; 160x8; 133x12

Dumbbell Overhead Press - 5x5
40x5; 40x5; 40x5; 40x5; 40x5

Pull-ups - 5x5
BWx10; BWx10; BWx8; BWx6; BWx6

Tuesday
Upper Accessory

Rolling Dumbbell Tri Extension - Shockwave x 3
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x4, 35x4
15x4, 20x4, 25x4, 30x5, 35x4

Tri Pulldowns - AMAP with Gray Band
16x4*; 16x4*; 16x4*

*Refers to the amount of wraps around pull-up bar.

T-BAR Row - Shockwave x 3
44x4, 55x4, 66x4, 77x4, 88x4
55x4, 66x4, 77x4, 88x4, 99x4
66x4, 77x4, 88x4, 99x4, 110x4

Wednesday
Energy System Works

Stationary Bike x20min
Jog x20min
Elliptical x10min Forward
x10min Reverse

Thursday
Lower Main Focus

Squats - 8x3 - AMAP@80%x1
177x8; 177x8; 177x8; 144x19

Barbell Lunge - 3x8
111x8; 111x8; 111x8

Stiff-Legged Deadlift - 5x5
199x5; 199x5; 199x5; 199x5; 199x5

Friday
Typically Lower Accessory, random, unforeseen issues made this a 'rest' day.

Saturday
Lower Accessory + ABS

Bulgarian Split Squat - Shockwave x 3
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35
4x15, 4x20, 4x25, 4x30, 4x35

Banded Ham Curl - Shockwave x 5* - Grey Band
*Tricky way of keeping track of this, since resistance is based on distance from bands anchor position

4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'
4x2', 4x3', 4x4', 4x5', 4x6'

Weight Plank - AMAPx5min*
*As many reps as possible to total 5 min worth of work

6x5 min

Toe to bar Leg Raises - AMAPx3
BWx10; BWx8; BWx4

Sunday
Sleep, Eat, REST

Monday - 8/22/2011

ABS/Chest/Bicep

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side Bends
55x30/30; 55x30/30; 55x30/30
3. Crunches
25x30; 25x30; 25x30

Chest
1. Incline Bench
100x15; 100x15; 122x8; 122x8; 122x8
2. DB Chest Press
55'sx10; 55'sx10; 55'sx10
3. DB Fly
25x10; 30x10; 40x6

Biceps
1. EZ Bar Curl
60x15; 60x15; 75.5x6
2. Concentration Curls
20x10; 20x10; 25x8
3. Hammer Curls
30x8; 30x8; 40x6

Note: Felt kinda of week today, note really sure why. Going to try my hardest to finish out this month strong, go lighter with higher reps for September (12-15) and take the last week off and go really big in Oct - December to gain some mass before a cut in Jan for the spring.

Sunday - 8/21/2011

Rest day.

Saturday - 8/20/2011

Abs/Arms

ABS
1. Leg Raise
BWx30; BWx30; BWx30
2. Side DB Bends
55x30/30; 55x30/30; 55x30/30

Arms
1. Partial Rep Pull-ups
BWx10; BWx10; BWx10; BWx10
2. Barbell Curl
75.5x8; 75.5x8; 75.5x8
3. DB Curl
30x6; 30x6; 25x10
4. Hammer Curls
25x8; 25x10; 25x10
5. Dips
BWx30; BWx30; BWx25
6. Tri Kickbacks
20x8; 20x8; 20x8

Note: Kinda sluggish through this day, went to be WAY to late. Got up WAY to early.

Friday - 8/19/2011

Rest day, no cardio.

Thursday - 8/18/2011

Shoulders/Traps

Superset
1. Behind Barbell Shrug
120x15; 120x15; 120x15; 120x15
2. Front Barbell Shrug
120x15; 120x15; 120x15; 120x15

Superset
1. Incline DB Shrug
55x10; 55x10;55x10
2. Standing DB Shrug
55x10; 55x10; 55x10
3. Overhead Press
100x10; 100x10; 100x10

Superset
1. Front DB Raise
20x6; 20x6; 20x6
2. Upright BB Row
100x6; 100x6; 100x6
3. Side DB Raise
20x6; 20x6; 20x6
4. Read DB Fly
15x6; 15x6; 15x6

Note: Last superset is a megaset and it sucks balls. Simple as that.