Im back guys!! No use to juice if I aint even hit my potential yet!!! IM BAAACK!! =)
Im gonna hustle somebody else with that $300 I spent and trade those $300 in for doing my usual workouts x 300 like them Spartans 
RJ, yous a cheater hahahah
I’m glad you saw the light, and I hope you’re serious.
Greed and pride make men do horrible things.
Short term vs. long term…I wanna be a hornier person for the long term, not short term. If you know what Im saying ;););).
I still wouldnt call it a shortcut. It will enhance your performance and help you achieve the same results that would take 6 weeks in 4 or 5. So if you really think about it, saving 1 to 2 weeks man?? Come on, be real, its not worth it. Ill work those extra 1 to 2 weeks and do it my damn self!! Multiply my age by 52, thats how many weeks I been living. Add and extra one or two to the 6 weeks, not a big diff in the long run bro.
Sunday 10/18/09:
New week. Same goals.
Bench Press 3x12,10,8 (135,155,175)
Reverse Grip Barbell Row 3x10,10,8 (135,155,165)
Chins 3x8,8,5
Dips 2x8
10x30s sprint, 30s jog @10-10.5mph @5.0 incline
Ab-work:
Decline Weighted Crunches 3x25
Weighted Russian Twists 2x8
Incline Bent Leg Raises 2x12
Notes: Cool. 2 day rest. Energized!
Monday 10/19/09:
Was gonna make it a bodyweight calisthenic circuit day…but couldnt help myself!! Did arms afterwards!!
Pushupsx20
Squatsx10
Chinsx10
Squatsx10
Dipsx10
x3
Close Grip Pushups x10
Decline Pushups x10
Chins x5
then the Yankees lost to Angels…everybody at the gym stopped and watched the game…good thing today was bodyweight day so I didnt get pissed…
EZ Bar Preacher Curls 3x12 (40, 65, 65)
–Standing EZ Bar Triceps Extension 3x12 (40)
10 mins on treadmill @5.0-6.5 incline @6.0-8.0mph
5 mins on stairclimber
Abs
Rope Crunches 3x12
Side Bends 3x20 (10 per side)
Hanging Leg Raises 2x12
Tuesday 10/20/09:
Power Clean 3x8,5,1 (95,115,125)
Box Squat 3x8,8,15 (225,275,315)
Leg Curl 3x12,12,8 (140,140,155)
Bulgarian Split Squat 3x10 (each side) (40lb DBs)
RDL 3x12,12,8 (95,115,165)
V Ups 2x20
Flat Bench Leg Raises 2x12
Notes: Fainted and blacked out after 315x15 PERFECT set…I have such an amazing spotter who just pushed me to keep going cuz I told him I have a few more left aftet my 8th rep. Rehydrated and was lightheaded the rest of the workout. Felt good. Thats me being crazy =). So what I learned, Im gonna start doing high rep squats. Amazing for cutting/bulking. It should be a staple!!
Also, I hate how the iPhone 3G doesnt have a camera on it so I couldnt record it. DAMN!!!
Thursday 10/22/09:
Push Press 3x12
Partial DL in power rack and shrug 3x12
Lateral Raises 3x12
Notes: Finally got a phone! Got an iPhone!!! Cant wait to hook it up with music and other fun stuff!!
Monday 10/26/09:
Barbell Bench Press 5x8,8,8,8,5 (95,135,155,175,195)
Barbell Reverse Grip Bent Over Row 3x8,5,3 (135,185,205)
Weighted Chins 3x5 (+10,+15,+15)
Weighted Dips 2x3 (+10)
8x30s sprint, 30s jog @5.0-6.0 incline @10mph-11mph
Ab work
Decline Weighted Crunches 2x25 (+25BW after 2nd set)
Incline Bent Leg Raises 2x8
Notes: Music really helps me focus and I dont realize how fast Im running or how heavy Im pushing!!
Im gonna start doing fieldwork starting next week because Im loaded with studying this week. I will try to make an effort to do some track/field work on Thursday since I have no school.
Tuesday 10/27/09:
1À) DB Bicep Curls 3x10 (25s)
1B) Seated DB Triceps Extensions 3x12 (40s, 60s)
2A) Weighted Chins 3x5 (BW+10)
2B) Weighted Dips 3x5 (BW+10)
Elliptical machine for 15 minutes with 15 sec sprint bursts every minute (fartlek style) at high resistance
DB Side Bends 3x10 (30s,40s,45s) (both sides)
Bicycle Crunches 3x20 seconds
Hanging Side Leg Raises 3x10 (each side)
Floor Side Leg Raises 1x20 (each side)
Mountain Climbers 1x30 seconds
Postworkout weight: 184
Notes: Felt really good. Getting stronger by the workout and gaining mass with minimal fat gains. Cant wait to see results at the track next week!!
But as tempted as I am to start at 100%, I have to remember I have to ease my way into the 100s, 150s, 200s, and the 250s. Im just gonna do short sprints up to 80m. Ill probably start off with 100s-120s for SE for the first few weeks.
Wednesday 10/28/09:
Power Cleans 2x3 (115,135)
Box Squats 6x8,5(+3 Jump) ,8,15,15,15 (95, 135, 225, 315, 315, 315, 315)
Leg Curls 3x10 (140,155,170)
Split Squats 3x8 for both sides (45s)
Are the power clean numbers in kgs?
I have a hard time grasping that your squatting 315 x 15 and your clean numbers are so low relative to your leg strength.
Still waiting on those vids…!
Elementary my dear Watson. It’s called not squatting correctly or to even a half decent depth.
Guys, I swear I go parallel or lower with my squats!! None of these fellas at the gym carry around a video camera or video phone. My iPhone doesnt have a videocamera but it is a camera phone.
And I need help with increasing my cleans!! I really use it as a warm up instead of actually going hard at it.
Tips on improving cleans/deadlifts numbers??? I need periodization for that!!
Monday 11/2/09:
3x30 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
3x40 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
1x60 (50 abs and variation 20 pushups–plyometric, closegrip, widegrip, standard, etc-- between reps)
Notes: WOW!!! First time on the track in almost 6 months and 30 pounds stronger! I was literally flying!! I felt faster and my acceleration feels as if it has improved a lot. I know my technique and start arent down pact the way they were 5 months ago but I should be back in form within 2 weeks and pushing harder than ever!!
Also, I contact my college track coach and he wasnt available so I left him a message showing interest of joining outdoor season in March.
On another note, I have to re-new my gym membership so I should be ready to re-new by Wednesday.
There is 0 chance you’re squatting to parallel if you could not easily powerclean 225 @ those strength levels.
Stop hating on the young stud!! 
Like I said, I feel that I havent properly learned to power clean yet and I dont want to risk injury by going past 135x5, though I have attempted 155x1 and cleared it.
And RB34, thanks bro. I appreciate you backin a brutha up.
I think what FOG was trying to say, even if your tech suck you should be able to muscle clean or rev curl 225 with your lower strength numbers.
Wednesday 11/4/09:
Workout finished as soon as I started
2x60 with abs and pushups in between reps
–Pulled right hamstring midway thru first rep, figured it was because I spent less time on warmup than usual so I stretched it out but it didnt do any help as it remained tight. I tried to gut it out for rep number two and thats when it tightened up on me after 40 and I tried my best not to be like Tyson Gay and just fall. I just continued to decelerate thru 60. It was 41 degree weather it was kinda chilly.
Im home and I tried contrast shower and put a lot of attention to that right ham. Nothing but more tenderness on that hamstring. Well right when I thought I can get things together I gotta put a pause to it and rest.
I guess I went off the blocks too early instead of progressing from week to week. Or maybe it was because I had a poor warmup.