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Thread: Canis trying to become something journal

  1. #18
    Juggernaut Canis's Avatar
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    25.02.16
    Quads and hams

    Squat
    132 x 10
    132 x 10
    220 x 10
    220 x 10
    308 x 8
    400 x 8
    400 x 8

    Stiff leg
    132 x 12
    220 x 10
    220 x 10
    220 x 10

    3 supersets to failure in every exercise, every exercise was a drop.
    Leg Press
    ??? x failure
    less x failure
    less x failure

    Quadlifts
    ??? x failure
    less x failure
    less x failure

    Lying leg curls
    ??? x failure
    less x failure
    less x failure

    ****REPEAT 3 TIMES.

    than 5 sets of standing calve raises.
    It was a good workout and I'm really feeling it today lol.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  2. #19
    Iron Addict CMC191's Avatar
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    Damn, strong squat session. Legs a standout bodypart?

  3. #20
    Juggernaut Canis's Avatar
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    Quote Originally Posted by CMC191 View Post
    Damn, strong squat session. Legs a standout bodypart?
    trying to bring them back up, they were pretty strong. I had a major injury 3 years ago I fell down a montain and ripped a cruciate ligament in my knee(i think you call it that) and a side ligament as well. So when I squat I have to be super careful.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  4. #21
    Iron Addict CMC191's Avatar
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    I gotcha. What is your diet looking like at the moment? Tryin to put on some size before you start your cut for the contest?

  5. #22
    Juggernaut Canis's Avatar
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    26.02.16
    Delts - I had my 2nd ever training injury couple of weeks ago so I have not trained chest and only my back delts. I felt today that whatever seemed to be wrong with my shoulder is ok now but i still rested it

    side lateral raises
    Did 2 warm up sets with little weight, 2nd one 20lbs dumbells
    Like last time I will write the weight of each dumbell. I'm not sure what you guys usually do, the weight of each dumbell or the total weight?


    Than I did 3 drop sets
    40 x almost failure
    30 x almost failure
    22 x failure
    Repeated 3 times.

    Dumbell shoulder fly
    53 x 8
    53 x 8
    53 x 8
    30 x 12
    30 x 12

    shoulder cable crossover - Here I do VERY slow reps, I squeeze as hard as I can and the set can take up to 2 minutes.
    15 x 12
    15 x 12
    15 x 12



    nothing to hardcore since I had this injury a short while ago, will do front delts in the first time in weeks next week.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  6. #23
    Juggernaut Canis's Avatar
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    Quote Originally Posted by CMC191 View Post
    I gotcha. What is your diet looking like at the moment? Tryin to put on some size before you start your cut for the contest?
    Yeah - trying to put on some size but I'm also a very busy guy lol.

    meal 1
    4 eggs 4 egg whites with some veggies

    meal 2
    100gr oats
    50gr whey
    1 spoon peanut butter

    meal 3
    usually fish but sometimes chicken
    Usually potatoes with it but sometimes rice - I never think about how much I just eat how I feel
    And I try to get some veggies with it as well

    meal 4
    50gr of whey - usually
    1-2 fruits
    Homemade oatmeel raisin cookie I make(believe it or not pretty healthy I will post the recipe here soon)
    But meal number 4 can be really different and sometimes its meat and potatoes as well

    **training** PWO shake 50gr whey, 50gr dextrose, 10gr of creatine, 10gr BCAA
    meal 5
    Usually chicken but sometimes beef.
    I eat always sweet potatoes with it and some white rice
    15ml of olive oil
    some cashew nuts or almonds

    meal 6
    300ml eggwhites and peanute butter or olive oil


    This is somewhat of a typical day but I change it up alot.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  7. #24

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    This guy works hard! Cant wait to see my old training partner compete again!
    DEDICATED FOR LIFE.

  8. #25
    Juggernaut Canis's Avatar
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    Quote Originally Posted by darkwire View Post
    This guy works hard! Cant wait to see my old training partner compete again!
    thanks bro!
    TEAM QUADRO!!!
    TEAM WOLF!!!

  9. #26
    Juggernaut Canis's Avatar
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    No training this weekend, was working as a bouncer both nights...
    Went into the gym yesterday though for a 40 minute cardio.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  10. #27
    Juggernaut Canis's Avatar
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    29.02.16

    Chest - not going heavy since I can still feel my shoulder is not 100% - Still writing the weight of each dumbell not the combines weight since I'm still not sure what you guys do.

    Bench press
    132 x 20
    132 x 20
    220 x 20
    220 x 20
    220 x 20

    Incline Dumbell press
    60 x 20
    60 x 20
    75 x 20
    75 x 20
    75 x 20

    Cable flies
    30 x 20
    40 x 20
    45 x 20
    TEAM QUADRO!!!
    TEAM WOLF!!!

  11. #28
    Juggernaut Canis's Avatar
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    So just working with alot of reps now. My shoulder is almost 100% but I don't wanna go heavy right away. But as soon as it gets good I will be working on getting my bench to 440lbs
    TEAM QUADRO!!!
    TEAM WOLF!!!

  12. #29
    Juggernaut Canis's Avatar
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    01.03.2016 - Back - hams

    Pullups
    5 sets with no extra weight
    all sets around 8-10 reps

    Deadlift
    44 x 20
    132 x 12
    132 x 12
    220 x 6
    310 x 6
    396 x 6
    440 x 5
    470 x 5

    Seated cable rows
    Didn't really mind the weight but did 3 rather heavy sets

    Dumbell rows
    70 x 8
    97 x 8
    97 x 8

    rack pulls - super slow
    220 x 20
    220 x 20
    220 x 20
    TEAM QUADRO!!!
    TEAM WOLF!!!

  13. #30
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by Canis View Post
    29.02.16

    Chest - not going heavy since I can still feel my shoulder is not 100% - Still writing the weight of each dumbell not the combines weight since I'm still not sure what you guys do.

    Bench press
    132 x 20
    132 x 20
    220 x 20
    220 x 20
    220 x 20

    Incline Dumbell press
    60 x 20
    60 x 20
    75 x 20
    75 x 20
    75 x 20

    Cable flies
    30 x 20
    40 x 20
    45 x 20
    I believe most of us here post the weights of each dumbbell, like you are doing.

  14. #31
    Juggernaut Canis's Avatar
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    Quote Originally Posted by CMC191 View Post
    I believe most of us here post the weights of each dumbbell, like you are doing.
    good to know, thx.
    TEAM QUADRO!!!
    TEAM WOLF!!!

  15. #32
    Iron Addict CMC191's Avatar
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    No problem man. What is your current condition? Pretty big, lean, etc?

  16. #33
    Juggernaut Canis's Avatar
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    240lbs and bodyfat my guess is between 14-16%
    TEAM QUADRO!!!
    TEAM WOLF!!!

  17. #34
    Juggernaut Canis's Avatar
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    02.03.2016

    Work was crazy yesterday since our system broke down they had me working 5 extra hours so no time for gym...
    TEAM QUADRO!!!
    TEAM WOLF!!!

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