Alessandro Emelianenko
New member
Hey everyone, this will be my log for everything from training to nutrition, to whatever else that might pertain to my progress. I've browsed the forums before and figured I register and enter a log on here so I can get some input and feedback on my progress from anyone who is interested.
Please feel free to ask any questions and I'm always open to relevant opinions and critiques.
Some stats to keep note of:
Age: 22
Height: 6'2
Current weight: 225 lbs
Flat BB Bench Press: 250 lbs x 2, haven't attempted a 1RM in a while
Deadlift: 435 lbs 1RM
High Bar ATG Squat: 320 lbs 1RM
Current Goals:
- continuous lean bulking
- continuously get stronger all around, make improvements to the big three (squat, deadlift, and bench)
- continuously add size everywhere
Current training program:
After 3 to 4 months of lifting based on motion where I basically had around 4 sessions a week, 2 based around presses and 2 based around pulls and was typically heavy low rep training, I decided to slightly change up my routine, adjusting based on Layne Norton's Hypertrophy/Power program. It's going to help get some organization into my workouts and more importantly, provide specific goals for every workout, every lift, and every set.
simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
I still categorized my sessions based on motions, presses and pulls but separated my workouts into hypertrophy/high volume and low rep power days. And it goes as follows:
Day 1: High Repetition Hypertrophy Presses (Lower Body, mainly legs)
Session will be based around squats
Day 2: High Repetition Hypertrophy Presses (Upper body, mainly chest, delts, and triceps)
Session will be based around bench and military presses
Day 3: High Repetition Hypertrophy Pulls (Whole Body, mainly back, biceps, and delts)
Session will be based around deadlifts and rows
Day 4: rest
Day 5: Low Repetition Power Presses & Isolated Assistance Exercises(Whole body, mainly legs, chest, and delts)
Session will be based around heavy squats and bench, and maybe some military presses and light assistances exercises for triceps and delts.
Day 6: Low Repetition Power Pulls & Isolated Assistance Exercises (Whole body, mainly back, biceps, and traps)
Session will be based around heavy deadlifts and shrugs, and some light assistance exercises for biceps or delts. I'll probably forgo deadlifts throughout most weeks since I'm already DL at a pretty high volume every week during hypertrophy sessions.
Day 7: Rest
Session will be based around heavy squats and bench, and some light assistance exercises for triceps and delts.
My power sessions will really be for building strength, max attempts, and small assistance lifts (building up my forearms, etc).
Decided to workout 5 days a week since I'll be on an 8-5 working schedule for the rest of the year and I'll actually have the time to work out and cook much more than I did at school. And added to the fact that I'll have the resources and time to cook and eat right, I plan to add a lot of mass over the next couple of months.
Current supplements:
One Sources Ultimate Men's Multi - 2 tablets a day
Spring Valley Fish Oil - 3 soft gels a day
NOW Foods Tribulus - 5 1,000 mg tablets a day (2 in the morning, 2 before workout, and 1 after), I decided to try this since I ordered it a LONG time ago and had it sitting in my cabinet without use so I figured I might as well use it and see how it goes...
I usually take whey powder in addition to some creatine and BCAA powder but I recently ran out so I'm waiting on my next batch to arrive. In the mean time tho, just making it up with more solid food which is what I should be eating anyway.
Diet: I have a lean frame so I generally don't worry too much about what I eat tho I do try to stay relatively clean. I'll usually try to get in 4-5 solid meals a day with breakfast typically being the biggest.
Now let's get started
Feel free to give me any sort of advice you think might be helpful.
My progression from March 2011 to present: all unflexed
03/10/11
04/15/11
06/10/11
06/25/11
10/28/11
Please feel free to ask any questions and I'm always open to relevant opinions and critiques.
Some stats to keep note of:
Age: 22
Height: 6'2
Current weight: 225 lbs
Flat BB Bench Press: 250 lbs x 2, haven't attempted a 1RM in a while
Deadlift: 435 lbs 1RM
High Bar ATG Squat: 320 lbs 1RM
Current Goals:
- continuous lean bulking
- continuously get stronger all around, make improvements to the big three (squat, deadlift, and bench)
- continuously add size everywhere
Current training program:
After 3 to 4 months of lifting based on motion where I basically had around 4 sessions a week, 2 based around presses and 2 based around pulls and was typically heavy low rep training, I decided to slightly change up my routine, adjusting based on Layne Norton's Hypertrophy/Power program. It's going to help get some organization into my workouts and more importantly, provide specific goals for every workout, every lift, and every set.
simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
I still categorized my sessions based on motions, presses and pulls but separated my workouts into hypertrophy/high volume and low rep power days. And it goes as follows:
Day 1: High Repetition Hypertrophy Presses (Lower Body, mainly legs)
Session will be based around squats
Day 2: High Repetition Hypertrophy Presses (Upper body, mainly chest, delts, and triceps)
Session will be based around bench and military presses
Day 3: High Repetition Hypertrophy Pulls (Whole Body, mainly back, biceps, and delts)
Session will be based around deadlifts and rows
Day 4: rest
Day 5: Low Repetition Power Presses & Isolated Assistance Exercises(Whole body, mainly legs, chest, and delts)
Session will be based around heavy squats and bench, and maybe some military presses and light assistances exercises for triceps and delts.
Day 6: Low Repetition Power Pulls & Isolated Assistance Exercises (Whole body, mainly back, biceps, and traps)
Session will be based around heavy deadlifts and shrugs, and some light assistance exercises for biceps or delts. I'll probably forgo deadlifts throughout most weeks since I'm already DL at a pretty high volume every week during hypertrophy sessions.
Day 7: Rest
Session will be based around heavy squats and bench, and some light assistance exercises for triceps and delts.
My power sessions will really be for building strength, max attempts, and small assistance lifts (building up my forearms, etc).
Decided to workout 5 days a week since I'll be on an 8-5 working schedule for the rest of the year and I'll actually have the time to work out and cook much more than I did at school. And added to the fact that I'll have the resources and time to cook and eat right, I plan to add a lot of mass over the next couple of months.
Current supplements:
One Sources Ultimate Men's Multi - 2 tablets a day
Spring Valley Fish Oil - 3 soft gels a day
NOW Foods Tribulus - 5 1,000 mg tablets a day (2 in the morning, 2 before workout, and 1 after), I decided to try this since I ordered it a LONG time ago and had it sitting in my cabinet without use so I figured I might as well use it and see how it goes...
I usually take whey powder in addition to some creatine and BCAA powder but I recently ran out so I'm waiting on my next batch to arrive. In the mean time tho, just making it up with more solid food which is what I should be eating anyway.
Diet: I have a lean frame so I generally don't worry too much about what I eat tho I do try to stay relatively clean. I'll usually try to get in 4-5 solid meals a day with breakfast typically being the biggest.
Now let's get started
Feel free to give me any sort of advice you think might be helpful.
My progression from March 2011 to present: all unflexed
03/10/11
04/15/11
06/10/11
06/25/11
10/28/11
Last edited:
.
