My own journal......

[trans4mation]

I'm starting my own journal since browolf told me I needed one. I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5. My body seems to be recovering better working 4 days a week instead of killing it with full body stuff 3 days a week.

Tonight was DL night.

5 x 135 warmup
5 x 190
5 x 225
5 x 260
5 x 295 (tied PR)
Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.

Earlier in the year I got a 1 x 340 off a 5 x 295 so I'm hoping 5 x 300 might be worth a 345 or 350 x 1 next time I try a a single PR.

3 x 5 BW semi-wide pullups

3 x 10 x 450 lb leg press

3 x 8 x 35 DB curls

[DeTazMan]

I'm starting my own journal since browolf told me I needed one. I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5.

Tonight was DL night.

5 x 135 warmup
5 x 190
5 x 225
5 x 260
5 x 295 (tied PR)
Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.

Earlier in the year I got a 1 x 340 off a 5 x 295 so I'm hoping 5 x 300 might be worth a 345 or 350 x 1 next time I try a a single PR.

3 x 5 BW semi-wide pullups

3 x 10 x 450 lb leg press

3 x 8 x 35 DB curls

Awesome man.. Looking forward to seeing progress

[trans4mation]

Thanks. I am too!

My goal is to get a 405 x 1 by this time next year. I've got a few other goals like a 225 x 1 on bench and 10 lbs of LBM, lose some BF, + 1" on my arms, etc. I just keep lifting, eating a clean surplus and trying to get quality sleep. Consistency is the key and Rome was not built in a day!

[Stenn]

I'm starting my own journal since browolf told me I needed one.
Nah, you just needed a place to go since he just kicked you out of my journal. :D


I've been training consistently for a year now. I started out doing SS for 7 or 8 months then I did 3 runs of Madcow 5 x 5 and now I'm doing a 4 day split. I'm still doing a lot of compound work but I like the split because the isolation work I'm doing is better quality than it was during the 5 x 5.
You've done some great work on the fundamentals, and your results show it. Well done!

Felt pretty good and I could have gotten another rep so I'm feeling like the 5 x 300 is doable next week.
In my opinion, if you feel like you can get another rep (with good form, of course), then you should do another rep. I call these Victory Reps. Kinda like when the guy who wins the race takes an extra lap around the track to show the world what a stud he is. :) Also, I believe that any extra reps that you can safely do at your working weight only make the next, heavier workout that much easier.

[BrotherWolf]

Yeah .. good job.. :)
it will help with motivation .
I know you will progress quickly... I want to see 400 soon

suscribed..

[BrotherWolf]

In my opinion, if you feel like you can get another rep (with good form, of course), then you should do another rep. I call these Victory Reps. Kinda like when the guy who wins the race takes an extra lap around the track to show the world what a stud he is. :) Also, I believe that any extra reps that you can safely do at your working weight only make the next, heavier workout that much easier.

I agree .. when I was doing SS I always avoided that but now unless it's a recovery day
I am in favor of the victory rep

[trans4mation]

Yeah .. good job.. :)
it will help with motivation .
I know you will progress quickly... I want to see 400 soon

suscribed..

Thanks man. Stay tuned and you WILL read about a 405 x 1 one day!

[trans4mation]

I agree .. when I was doing SS I always avoided that but now unless it's a recovery day
I am in favor of the victory rep

Thanks guys. I guess I need to break myself of that mentality and go ahead with the extra rep. The thing is I already progressed from 5 x 290 to 5 x 295 this week but I guess there isn't anything wrong with getting BOTH more reps and more lbs per week.

[trans4mation]

Thank you also Steve for the compliments, advice and words of encouragement. Both you and browolf have served as big motivators for my program.

[Stenn]

Thanks guys. I guess I need to break myself of that mentality and go ahead with the extra rep. The thing is I already progressed from 5 x 290 to 5 x 295 this week but I guess there isn't anything wrong with getting BOTH more reps and more lbs per week.

Nope, not at all. When I was doing SLDL's regularly, I was doing 3x8. Quite frequently, that last set would turn into 9, 10, or even 12 reps. If I could get 'em, I'd take 'em.

BTW, I noticed that your squat is lagging about 100# behind your deadlift. Why is that?

[trans4mation]

I'm not really sure what my max is on squat. I've never really tried it. Now you've got me wanting to try some 1 x work to see where I am at. Just looking at my working sets I'm only about 65 lbs diff. between the two lifts.

[Stenn]

I'm not really sure what my max is on squat. I've never really tried it. Now you've got me wanting to try some 1 x work to see where I am at.
I see. The squat typically lags the deadlift, but 100# seemed like a lot to me. Be careful if you try a 1RM on squats. They're trickier than 1RM deads.

Oops! I see your edit now. A 65# difference is not that unusual.

[BrotherWolf]

Thanks man. Stay tuned and you WILL read about a 405 x 1 one day!

It's closer than you think...

[BrotherWolf]

Thank you also Steve for the compliments, advice and words of encouragement. Both you and browolf have served as big motivators for my program.

That's how It was with Steve, he was good motivation to watch him progress still is actually

we feed on each other's pain LOL

[Stenn]

That's how It was with Steve, he was good motivation to watch him progress still is actually

we feed on each other's pain LOL

LOL It's true! I only wish I could feed on BW's cooking as well. :D

[BrotherWolf]

LOL It's true! I only wish I could feed on BW's cooking as well. :D

Come visit me in NY ..

[Stenn]

Come visit me in NY ..

That's a long way to go for a meal, but I'll consider it. :)

[BrotherWolf]

That's a long way to go for a meal, but I'll consider it. :)

I can't deliver to TX ... ;)

[boathead]

very nice, trans....glad to see a fellow 405lb deadlift wannabe. we can do this!

[trans4mation]

Thanks boat. I sure plan on it. 405 or bust it is!

[ectoBgone]

Oh look, my twin! :cool:

I'll be following along, and trying to pull ahead. ;)

[trans4mation]

Sat. 1/16/2010

I decided to try some CL White Flood since I was a feeling a little pooped from a poor night of sleep. I can't really tell that it did anything for my workout except make me feel jacked up and nervous like I'd just slammed a can of energy drink. It didn't seem to do anything for strength, energy or motivation (my motivation is always high once I get to the gym)

Here's how it went:

Incline Press
10 x bar WU
5 x 95 WU
5 x 135 WU
8 x 147
7 x 147 (+ 1 rep)
7 x 147 (+ 1 rep)

I'm loving the micro plates. I just started doing inclines a few weeks ago and I continue to add lbs and/or reps each week.

Calf work
Toe raises on leg press

15 x 330 lbs (+10 lbs)
13 x 330 lbs (+10 lbs -2 reps)
13 x 330 lbs (+ 10 lbs - 2 reps)
10 x 330 lbs (extra set)

Calf work always hurts bad. The last 3 or 5 reps of each set make my calfs feel like they are going to explode and it's all I can do to keep from yelping.

Dips

Had a mechanical failure. I go to slip on my dip belt and I'm missing the dang connecting link. So what is a dedicated BB'er to do that doesn't want to miss an exercise.....well you get your azz in the car and drive over to the hardware store and get one in the middle of your training like me.

8 x BW + 47.5 lbs
7 x BW + 47.5 lbs (+ 1 rep)
7 x BW + 47.5 lbs (+ 1 rep)

Side laterals
3 x 8 x 20 (same as last week)

Abs
3 x 10 x BW + 10 lbs Leg lifts on situp bench

Cardio
1.5 miles on treadmill (15 min)

Got home and chugged down a Buckspin sweet potato smoothie and an 8 oz Ribeye steak.

[Stenn]

Good work, man! It was very industrious of you to go to the hardware store in the middle of your workout.

[trans4mation]

Thanks Steve. It was only a couple of blocks so no big deal. What you'll notice if you follow my journal, is I'm not doing very many exercises per workout but the ones that I'm doing I'm trying to add reps or lbs to the bar each week. Being an ecto, I just don't have the endurance or recovery ability to do 25 sets of stuff. I've tried doing more in a day, but when I do, the stuff at the end always suffers. To me, as long as I'm adding weight or reps to the bar each week and working towards failure on my last few reps, then I feel that's good intensity for "me". I see all these guys doing 20 million exercises and sets of stuff and I don't see how they get through a workout and/or recover from it. I'll sometimes rest 3-5 minutes between sets on compound stuff. If it means I'm going to get an extra lb or rep over the week before then it's a win.

[boathead]

good job on the hardware store. at least you furthered your workout goals. i used to take cigarette breaks.

[BrotherWolf]

good job on the hardware store. At least you furthered your workout goals. I used to take cigarette breaks.

lol ..

[BrotherWolf]

Dips

Had a mechanical failure. I go to slip on my dip belt and I'm missing the dang connecting link. So what is a dedicated BB'er to do that doesn't want to miss an exercise.....well you get your azz in the car and drive over to the hardware store and get one in the middle of your training like me.


That's dedication.... :)

[DNG]

Welcome to journal-world! This O-35 journals board is one of the finest places for advice and encouragement.

[trans4mation]

That's dedication.... :)

I want it really bad. I've wanted to be strong and muscular all my life. I'm going to get big or die trying. LOL

[trans4mation]

Welcome to journal-world! This O-35 journals board is one of the finest places for advice and encouragement.

Welcome to my journal.

[BrotherWolf]

I want it really bad. I've wanted to be strong and muscular all my life. I'm going to get big or die trying. LOL

Fortunately you won't need to kill yourself to get there ;)

[trans4mation]

Monday 1/18/2010

Today was squat day and I was feeling a little frisky. I've never really tried a 1 x PR on squats so I figured today was as good as any day to try.

Squats
10 x bar WU
10 x 95 WU
5 x 135 WU
3 x 155
2 x 185
1 x 225
1 x 245
1 x 255
1 x 260
1 x 265
1 x 270
1 x 275 (failed. My left knee started to buckle in and I had a spotter so he gave me some help to complete the rep)
10 x 155 cool down

My reps were very controlled on the heavy sets (a little more than normal, I lowered the weight a little slower than normal), went to parallel or below, paused, then raised the weight. I was more concerned with getting some real #'s and I didn't want to cheat or have my form break down to get the reps.

I also decided to try a new exercise instead of leg machine seated curls.

Good Mornings
10 x bar
6 x 75
6 x 85
6 x 100

I felt those really good in my hams, better than any exercise I've tried. I plan to keep doing these and upping the lbs/reps each week.

BB Rows

8 x 152 (+ 2 lbs)
8 x 152 (+ 2 lbs)
8 x 152 (+ 2 lbs)

DB curls
4.5 x 40 lbs (+5 lbs -3.5 reps)
8 x 35 lbs (same as last week)
8 x 35 lbs (same)

Cardio
15 min. on treadmill (1.5 miles)

Overall I felt really good about today's training. I have a better idea of what I'm capable of squatting and I found a new exercise which I plan to keep as a staple (GM's)

I think I'm going to deload on squat and start a 5 x 5 progression. Hitting my current 5RM in 5 weeks and see if I can push on through my current plateau.

The total for my big 3 is 810 lbs. Just as a note, I just passed the year training mark and my big 3 totaled 370 lbs on 1/12/2009.

[Husky Bob]

Doing good so far T4!

subbed to follow along!

[trans4mation]

Thanks Bob. This year I'm looking forward to building on the foundation I built last year.

[ectoBgone]

Nice work on the 1RM squats. I just started doing goodmornings myself and really like them. Make sure you check out Arlechino's thread on them if you haven't already. Good stuff.

[trans4mation]

Tuesday 1/19/2010

Hammies are sore today. LOL

Benchpress
10 x bar WU
10 x 95 WU
5 x 135 WU
5 x 172 same
5 x 172 + 1 rep
5 x 172 + 2 reps

Note: 3 x 5 x 172 is a PR for me.

Calf
Leg Press toe raises
15 x 330 same
14 x 330 + 1 rep
13 x 330 same
12 x 330 extra set + 2 reps

Overhead Press

My overhead press is suffering right now because I have prioritized flat bench ahead of overhead press.


8 x 95 + 3 reps
7 x 95 + 10 lbs + 2 reps
6 x 95 + 10 lbs + 1 rep

CGBP
5 x 140 +3 lbs -3 reps
5 x 140 +3 lbs -3 reps
5 x 140 +3 lbs -3 reps

Skulls
Had to bail. I started to do the first set and my upper ab right below my ribcage starts burning. Lesson learned, listen to your body and quit if something is hurting (pain). Lesson #2, never buy an ab wheel because those things are POS's and you'll end up straining an ab like I did.

Abs
Obviously skipped

Cardio
1.5 miles on treadmill (15 min)

[trans4mation]

Nice work on the 1RM squats. I just started doing goodmornings myself and really like them. Make sure you check out Arlechino's thread on them if you haven't already. Good stuff.

Thanks Jason. My squats are a little weak compared to my deadlift so I'm going to bring them up. Thanks for the tip on the GM's. If the DOM's mean anything I'm hitting an area of my hams that hasn't been hit before.....liking this pain if it leads to better squats.

What is the link?

[trans4mation]

Bad news! I just called Inzer to see where my Forever belt is and they said it's been backordered for 2-3 weeks. I called House of Pain and they had the belt in stock so I ordered one from them and called Inzer back to cancel that order.

I was really wanting to have the belt for my PR try tomorrow but I'll have to do it alone. LOL

[boathead]

i think you'll like a 5 x 5 on squats. it'd work well for your press as well, but most find the need for micro plates with the press.

[trans4mation]

Yeah, I'll probably go back to the Starr 5 x 5 before long. I made some good gains on it last year. Right now I'm enjoying the 4 day split but I find myself incorporating more 5 x 5 progressions into it. It's just hard to beat the results you get from doing 5 x 5. I think my overhead was up to 5 x 115 late last year. It has always been a weak lift for me. My favorite press right now is the incline. My chest seems to be responding and it's also helping my flat bench press. I'd really like to get a 1 x 225 by the end of the year.

[BrotherWolf]

Bad news! I just called Inzer to see where my Forever belt is and they said it's been backordered for 2-3 weeks. I called House of Pain and they had the belt in stock so I ordered one from them and called Inzer back to cancel that order.

I was really wanting to have the belt for my PR try tomorrow but I'll have to do it alone. LOL

Ahh.. that's why I ordered the cheap import :) it was in stock and It's quality is top notch it's 13mm by the way so very stiff

[ectoBgone]

Thanks Jason. My squats are a little weak compared to my deadlift so I'm going to bring them up. Thanks for the tip on the GM's. If the DOM's mean anything I'm hitting an area of my hams that hasn't been hit before.....liking this pain if it leads to better squats.

What is the link?

He he. I suppose a link would have been helpful, eh? Sorry about that, here it is (http://forum.bodybuilding.com/showthread.php?t=116050271).

[trans4mation]

Tonights the night........
It's gonna be alright.......

-Rod Stewart

That's how I was feeling after nailing a PR on deadlift tonight and some other PR's. I went to bed at 8:30 p.m. last night and have eaten like a hog the last two days getting ready for it. No video, sorry but my form must have been good because my lower back feels good. I tried to lean back(mid lift) and use my bodyweight for leverage and drag the bar up my shins and thighs. I keep trying new things I read about to improve form and on my 5 x 265 I almost felt like I was pulling backwards. It was kinda weird, almost no effort to pull it up using this technique. Of course the 5 x 300 wasn't as easy but it came up better than I expected. I may go to bed at 7:00 all week next week getting ready for the 5 x 305. LOL

Deadlift
5 x 135
5 x 195
5 x 230
5 x 265
5 x 300 PR!!!

Leg Press (full ROM, knees to chest, not the hack stuff most people I see do)
10 x 455 +5 lbs PR
10 x 455 +5 lbs PR
10 x 455 + 5 lbs PR

Medium wide pullups
5 x BW
5 x BW + 5 lbs PR
5 x BW + 5 lbs PR

DB Hammer curls
4 x 40, 4 x 35
8 x 35
8 x 35

Cardio
10 minutes on the treadmill (1 mile)

I was a little pooped after all the straining so I cut the cardio short. LOL

[BrotherWolf]

Nice job I hope I can follow your steps tomorrow
right now I feel crappy tomorrow who knows, it's supposed to be my intensity day but right now I don't feel like it

[trans4mation]

Nice job I hope I can follow your steps tomorrow
right now I feel crappy tomorrow who knows, it's supposed to be my intensity day but right now I don't feel like it

Thanks bro...w. I tell ya, since I started this journal and have started following some other folks journals it's keeping me motivated to "get after it" a little harder each training session.

[Stenn]

Congratulations on the PR! The adjustments you mentioned making to your form sounded good to me.

[trans4mation]

Congratulations on the PR! The adjustments you mentioned making to your form sounded good to me.

Thanks Steve! Give it a try. I'm all about sharing info if it can help someone else.

Here is a short read that describes what I'm talking about.

http://stronglifts.com/what-pulling-back-on-the-deadlift-really-means/

[BrotherWolf]

A journal is a good way to stay motivated.. you don't want to look like a fool in front of us do you ?? :)

[Stenn]

Thanks Steve! Give it a try. I'm all about sharing info if it can help someone else.

Here is a short read that describes what I'm talking about.

http://stronglifts.com/what-pulling-back-on-the-deadlift-really-means/

Thanks, I'll take a look. When you said that you were leaning back, that sounded similar to advice that I've heard to keep one's weight on the heels. I do that myself and could probably wiggle my toes during my reps. Keeping the bar close to yourself is tried and true advice that is instantly understandable if you've ever tried the opposite (keeping the bar away from yourself).

[trans4mation]

A journal is a good way to stay motivated.. you don't want to look like a fool in front of us do you ?? :)

Exactly. It's fun reporting progress. I'm in a good gaining groove on some of my lifts right now if I can just keep it going. My DL will stall out soon but I'm not too worried about it because when it does I can reset and make another run at it. I'm going to do a reset on my squats starting Monday.

[Husky Bob]

Well done on the DL! Congrats!

[ectoBgone]

Congrats on the deadlift PR!. It's so funny to be tracking so closely and having the same emotions. After DLing on Wednesday I felt like a million bucks and had to eat more to keep up with my body's needs. Let's do 305!

[trans4mation]

Thanks Jason. You're kicking my butt for the most part but I'm doing my best to keep up on DL's. LOL Next week 305 is going to be a real challenge. I'm gonna give it my best shot. Good luck to you also!

[trans4mation]

Well done on the DL! Congrats!

Thanks! We'll see how next week goes when I go for 305.

[trans4mation]

Saturday 1/23/2010

Overall not too bad of a day. I upped some poundages on my lifts but lost a few reps. Sometimes you have to do that to gain strength though.

Incline BB Bench
10 x bar WU
10 x 95 WU
5 x 135
7 x 150 (+3 lbs - 1 rep)
6 x 150 (+3 lbs - 1 rep)
6 x 150 (+3 lbs - 1 rep)

I almost had to kick a kids butt when he started unloading the bar between my 1st and 2nd set. LOL. Actually, I asked him if he wanted to work in but he said no and loaded the bar back up and went over to the flat bench.

Dips
1 x 8 x BW + 50 (+2.5 lb)
1 x 8 x BW + 50 (+2.5 lb)
1 x 6 x BW + 50 (+2.5 lb - 2 reps)

It feels good to be swinging a 45 plate + a nickel between my legs. (just gotta be careful so the boys stay happy) LOL I can remember when I could barely dip my own weight. I'm one of the few I see doing weighted dips in my gym. My goal is 2 plates before the end of the year. I've added 10 lbs to my dips in 3 months so I think it's doable.

Side laterals
3 x 8 x 20 lbs (same)

Abs
3 x 10 x BW situps
2 x 10 x BW +25 lbs situps

No ab pain so that's a good sign.

Calf
Leg press toe raises
15 x 330 (same)
15 x 330 (+2 reps)
16 x 330 (+ 3 reps)
10 x 330 (extra set)

It's time to up the poundage a little next week.

Cardio
1.5 miles (15 min)

[trans4mation]

1/25/2010- Monday

What an exciting night. I get home and my Inzer 10 mm Forever Belt was here! What a nice piece it is! I may not be the strongest in my gym but I've got the best belt! It's like an iron pipe around your core!

Squats- Week 1(deload) of 5 x 5 for squats
10 x bar
10 x 95
5 x 135
5 x 162
5 x 190
5 x 217
8 x 162

I wore my Inzer belt on the 217 lb set and it felt real good. The belt allowed me to comfortably get a little deeper than normal and I had a nice smooth rebound. I plan on wearing it for the last set or two each week. It will be interesting trying in on deads.

GM's
8 x 75 +2 reps
8 x 85 +2 reps
8 x 105 +5 lbs + 3 reps

Man, these dudes hit my hams, glutes and lower back tonight. Good stuff!

Pendlay Rows
8 x 155 + 3 lbs
8 x 155 + 3 lbs
8 x 155 + 3 lbs

BB Curls
8 x 70
8 x 70
6 x 70
2 x 60

Cardio
1 mile on treadmill (10 min)

[BrotherWolf]

Great workout .. sorry if I missed it but which 5x5 are you doing ? Starr?

[trans4mation]

No I'm not doing Star right now. I'm doing a Starr 5 x 5 type progression on squats and deads and SS 3 x 5 on flat bench integrated into a 4 day split. It's sort of a hybrid program I've created. Starr worked pretty well for me but the frequency of bench and squats finally caused me to stall and resets were not helping. I'm gaining strength on my lifts doing my hybrid program so I plan to stay with it for a while.

[BrotherWolf]

No I'm not doing Star right now. I'm doing a Starr 5 x 5 type progression on squats and deads and SS 3 x 5 on flat bench integrated into a 4 day split. It's sort of a hybrid program I've created. Starr worked pretty well for me but the frequency of bench and squats finally caused me to stall and resets were not helping. I'm gaining strength on my lifts doing my hybrid program so I plan to stay with it for a while.

Got it !! :) good thing mixing

You need Rippetoe's practical programming .. :)

[trans4mation]

Tuesday 1/26/2010

I didn't sleep worth diddly last night so I figured tonights training would stink. Quite the opposite. Equipped with my new Inzer Forever belt I looked and felt like business. LOL I'm only trying to wear it on heavier sets to get used to it right now.

Flat Bench
10 x bar
10 x 95
5 x 135
2 x 155
5 x 175 + 3 lbs
5 x 175 + 3 lbs
3 x 175 + 3 lbs -2 reps
8 x 135 extra set

I widened out my bench grip by 1 finger and my bench felt really strong tonight. Last week I struggled to get 3 x 5 x 172. I think I'll try this grip for a few weeks then maybe try to widen it 1 more finger to see if things keep going the right direction.

Overhead Press
5 x 100
5 x 100
5 x 100
11 x 65 extra set

My overhead press is a lot stronger than my working sets/reps would indicate but I'm really pre-exhausting my shoulders and arms by benching first. That's ok though, I'm really interested in getting my bench up this year.

CGBP
6 x 140 +1 rep
6 x 140 +1 rep
6 x 140 + 1 rep

Cable tricep push downs (wide grip bar)
10 x 72.5
9 x 77.5
10 x 77.5

Calf toe raises
15 x 335 + 5 lbs
15 x 335 + 5 lbs
15 x 335 + 5 lbs

Abs
Leg raises
10 x BW +10 lbs
10 x BW + 10 lbs
10 x BW

Cardio
10 min (1 mile) on treadmill

[trans4mation]

1/28/2010- Thursday

Tonight I felt strong and it showed.

Deadlift
5 x 135
5 x 200
5 x 235
5 x 270
6 x 305 PR (+5 lbs + 1 rep) and I got an extra rep as a victory rep!!!

Medium wide pull-ups
5 x BW
5 x BW +10 (+ 5 lbs)
5 x BW + 10 (+ 5 lbs)

Leg Press
10 x 460 (+5 lbs)
10 x 460 (+5 lbs)
10 x 460 (+5 lbs)

Hammer curls
6 x 40, 2 x 35 (+2 reps)
8 x 35
8 x 35

I'm looking forward to next week when I go for 5 x 310. I was leaning back and dragging the bar up my shins/thighs tonight! My form is geting better each week. Once I get the bar to my knees it's effortless.

[Stenn]

6 x 305 PR (+5 lbs + 1 rep) and I got an extra rep as a victory rep!!!
Sweet! :)


Once I get the bar to my knees it's effortless.
I'm the same way. Once I get the bar past the knees, the show's all over.

[trans4mation]

Thanks Steve!


Sweet! :)

Once I get the bar past the knees, the show's all over.
That's funny........ok everyone the show's over now, there's nothing else to see here, keep moving, you all need to go home now. LOL

I've been getting a few spectators now that I'm getting close to moving 3 plates on my working sets.

[BrotherWolf]

Once I get the bar to my knees it's effortless.

Absolutely.. actually for me is if I get it 4" off the floor I am good to go
but it's all the same ..

nice lifting , you are avenging me :)

[Stenn]

I've been getting a few spectators now that I'm getting close to moving 3 plates on my working sets.
If you can get 3 plates up, you'll stand out like Rambo at a quilting bee.

[trans4mation]

Absolutely.. actually for me is if I get it 4" off the floor I am good to go
but it's all the same ..

nice lifting , you are avenging me :)

LOL. You need to check out Ectobgone's journal. He's doing a 5 x 5 right now and it's uncanny because he and I are tracking almost to a T. He got 5 x 305 earlier in the week!


If you can get 3 plates up, you'll stand out like Rambo at a quilting bee.

Yeah, it's not like I'm lifting all that much when compared to others on this site but within my own circles I'm slowing gaining some respect.

[trans4mation]

Saturday 1/30/2010

Incline press
10 x bar WU
8 x 95 WU
5 x 135
6 x 152 + 2 lbs - 1 rep
6 x 152 + 2 lbs
6 x 152 + 2 lbs

I widened out my grip by 1 finger to match my bench press.

Dips
8 x BW +50
7 x BW +50 - 1 rep
7 x BW +50 + 1 rep

Calf toe press
15 x 335
15 x 335
15 x 335
25 x 120

Abs
10 x BW +10 leg raises
10 x BW +10 leg raises
15 x BW

Hanging cleans
8 x 65
5 x 85
5 x 95

This is the first time at trying hanging cleans. I need to keep the weight the same and work on form next week.

Side laterals
8 x 20
8 x 17.5
8 x 17.5

My shoulders were a little pre exhausted from the cleans so I had to back off on the last two sets.

Cardio
16 min (1.6 miles) on treadmill

[trans4mation]

Monday 2/1/2010

Squats (Week 2 of 5 x 5 )
10 x bar
5 x 115
5 x 140
5 x 167
5 x 195
5 x 222 (+5 lbs)
8 x 167

GM's
8 x bar
8 x 75
8 x 85
8 x 110 (+5 lbs)

Pendlay Rows
8 x 155
8 x 155
5 x 165

BB Curls
6 x 80
3 x 80
3 x 80
4 x 80
2 x 80
2 x 80
3 x 80

Even if it took me all night I was determined to get at least 24 reps @ 80 lbs. LOL

Cardio 10 min (1.1 miles)

[BrotherWolf]

my arms hurt just by reading :)

[Stenn]

That's some good-looking work there, buddy! I like your burn set of squats at 167.

[trans4mation]

my arms hurt just by reading :)

It wasn't too bad. I think high reps are better. I just wanted to do something different.


That's some good-looking work there, buddy! I like your burn set of squats at 167.

Thanks buddy!

[trans4mation]

Tuesday 2/2/2010

Lesson: Don't ever let a bad employee get to you. I have not slept good in a couple of days over it and my bench stalled tonight. I will be sleeping and eating good for the next couple of days in preparation of my 310 x 5 DL.

On a good note, I ran into a fella at the gym who I played some basketball with a year and a half ago or so. He asked me what I'd been up to and I said I'd been hitting the iron pretty hard the last year. He said "it looks like it". Nice!

Bench
10 x bar
10 x 95
5 x 135
5 x 175
5 x 175
3 x 175
8 x 140

Overhead Press
5 x 102 (+2 lbs)
5 x 102 (+2 lbs)
5 x 102 (+2 lbs)

CGBP
5 x 142 (+2 lbs - 1 rep)
5 x 142 (+2 lbs - 2 reps)
4 x 142 (+2 lbs - 2 reps)

Skulls
10 x 67 (+ 2 lbs)
8 x 67 (+2 lbs -1 rep)
8 x 67 (+2 lbs)

Abs
10 x BW + 10 leg raises
10 x BW + 10 leg raises
10 x BW leg raises

Calf
15 x 340 (+5 lbs)
15 x 340 (+5 lbs)
10 x 340, short pause 5 x 340 (+5 lbs)
15 x 300 extra set

Cardio 10 min 1 mile on treadmill

[trans4mation]

The 1 finger wider grip is hitting my pecs hard! I'm feeling it today. The outter part of my pecs are sore!

It was funny last night when I was benching. The fella I had spotting me started to reach for the bar during the last rep @ 175 and I grunted "I've got it" and he pulled his hands back. I proceeded to get the rep which took an eternity to go up (I'd say 5-6 seconds). He stood there in amazement and said, "If it would have been me I would have given up on that rep". That is the difference between me and a lot of the others I work out with. I want to grow so badly I'll struggle and grunt and grit my teeth for every extra rep I can get!

My bench is pretty weak for someone my size who has been lifting seriously for a year but that only drives me to try harder! My goal is to add 15 lbs to my bench this year.

[Stenn]

Good for you for correcting your spotter. I like to tell folks that I don't want them to touch the bar unless I say, "Take!"

[trans4mation]

I've eaten like a pig and gone to bed early the last two days getting ready for tonight!

Deadlift
5 x 135
5 x 205
5 x 230
5 x 275
5 x 310 PR!! (+5 lbs)

My deadlifts went up pretty easy. I'm feeling really confident about next week if I can get in a good week of rest and eating! Here comes 5 x 315!

P.S. I drew a crowd for the PR try! I must be creating some interest because when I left there were 3 people deadlifting that I've NEVER seen deadlift. It was like a deadlifting meet. LOL

Pullups
5 x BW
5 x BW + 12.5 lbs (+2.5 lbs)
3 x BW + 12. 5 lbs (+2.5 lbs -2 reps) short rest 2 x BW + 12.5 lbs
5 x BW extra set

Leg press (skipped it and substitued some light weight squats)
5 x 135
8 x 165
8 x 165
8 x 165

Leg press is aggravating the tendonitis in my knee and has done NOTHING for deads or squats. I think I'm going to ditch the leg press and go back to squatting twice a week.

Hammer curls
5 x 40 short pause 3 x 35
8 x 35
8 x 35

Skipped cardio tonight.

[Stenn]

Congratulations! 3 plates is just round the corner. I suspect you'll get it with ease.

I agree that you can safely ditch the leg press in favor of squats. The only time I've used the leg press in recent memory has been for high-rep work (we're talking 100 reps here). Squats do the job and they do it better, in my opinion.

[trans4mation]

Thanks Steve. You and browolf are kicking my tail on deads/squats but I feel like I'm making some really good progress for just over a year of training. My deads seem to be coming on like gangbusters right now. Part of it is strength and part of it is better form. There was no question after the first rep of 310 that I'd get all 5.

Repping 3 plates will feel good. I can remember last year seeing a guy a little bigger than me deadlifting at the gym right when I started training who was repping 365 and I thought to myself, "there's one strong mo fo". LOL

[BrotherWolf]

Leg press is aggravating the tendonitis in my knee and has done NOTHING for deads or squats. I think I'm going to ditch the leg press and go back to squatting twice a week.
.

Congrats on the DL PR and yes.. contrary to what people believe the leg press is worse for your knee tendons, at least with the squat you get a full ROM stretch which is one of the thing that will help healing an inflamed tendon

[Stenn]

I feel like I'm making some really good progress for just over a year of training.
You're making great progress. Keep it up!


I can remember last year seeing a guy a little bigger than me deadlifting at the gym right when I started training who was repping 365 and I thought to myself, "there's one strong mo fo". LOL
Be the Mo Fo!

[DNG]

Deadlift
6 x 305 PR (+5 lbs + 1 rep) and I got an extra rep as a victory rep!!!


Congrats on the PR!



Deadlift
5 x 310 PR!! (+5 lbs)

And again!

And the dips are looking very strong as well.

[trans4mation]

Thanks Steve and Duncan!

[Husky Bob]

Lifting some BIG weights! Congrats on the new PR!

[trans4mation]

Lifting some BIG weights! Congrats on the new PR!

Thanks Bob. Not too big but getting bigger!

[trans4mation]

Saturday 2/06/2010

Incline Press
10 x bar
8 x 95
5 x 135
6 x 155 (+3 lbs)
6 x 155 (+3 lbs)
5.5 x 155 (+3 lbs -.5 rep)

I really strained on the last rep but it stuck about 3/4 of the way up. Really good stretch. Next week I should be able to get my 3 x 6 sets across.

Dips
6 x BW +55 (+5 lbs -2 reps)
6 x BW +55 (+5 lbs -1 rep)
6 x BW +55 (+5 lbs -1 rep)

Dips felt pretty strong today. I went up 5 lbs and lost a couple of reps but the stretch was really good. I'll probably stay at 55 lbs next week and try for another rep or two.

Calf toe raises.
I went light today and tried for more reps as a change up.

25 x 210
20 x 210
25 x 210
25 x 210

Side Laterals (ditched them and switched to Incline DB press)

These are officially gone from my training program. What a worthless exercise. I've been doing them for a couple of months and have seen little/no progression and I can't tell that they are helping my other lifts. I've traded these out for DB incline press. I know the DB's are not working the same muscles but the DB inclines I feel will lend themselves to my other press work. I plan to work on progression of the incline DB's.

DB Incline Press
3 x 8 x 45
3 x 8 x 45
3 x 8 x 45

Pretty light but I'd already done heavy BB incline and heavy dips so I still got some good work in even though the weight was lighter. I'll go heavier next week and continue to try to progress until I stall.

BB Shrugs
15 x 135
15 x 135
15 x 135
15 x 155

My traps get some pretty good work on Thursdays (heavy DL's) but I'd like to see them grow a little more so I'm adding some high rep stuff on Saturday's. I started out pretty light but I plan to work on progression and will go heavier each week while maintaining the higher reps.

Abs
Leg Lifts
10 x BW + 10 lbs
10 x BW + 10 lbs
10 x BW + 7.5 lbs (+7.5 lbs)

Cardio
15 min (1.5 miles) on treadmill

Overall, I had a really focused workout today and I changed up my program a little. I've only been training a little over a year but now I'm at the point where I don't mind trying a little change up here and there rather than staying strictly to my regimented program. I'm really having fun at this stage of my training and trying a tweak here and there to see if I can spark some progress in other lifts, etc. is keeping it interesting.

I got a nice compliment in the gym today. I had a fella walk up to me and introduce himself and ask me how I was doing. I told him I was having a good workout and he said "I've really noticed you growing lately, you're making some nice progress". I thanked him and he then asked me what my goals were. I told him to get to 185 with 10-12 % body fat and he said that was a good goal. That was a really nice thing for him to do to come up to me like that. He's a very dedicated bodybuilder and he has some nice lifts for his size. Little stuff like that is great for motivation.

[boathead]

good stuff, my friend. your attitude is nice to see, love to see some passion and enthusiasm. THAT is where great gains come from.

very nice on the deads. i did 305 last week. due to a rounding down error, i'm now scheduled for a 10lb increase this week, to 315, bypassing 310 altogether. and i'm gonna try it, as otherwise i'd have to mess around with the spreadsheet, and i'd f it up.:)

[trans4mation]

Thanks Boat. I'll be following your journal for DL updates!

[trans4mation]

I've got some bad news to report. My training is going to officially get easier for the next several weeks. :( I've been dealing with tendonitis in my left quadriceps tendon for some time now. Squatting and leg press are aggravating it, more so as of late. Deadlifts don't seem to bother it. Every time I squat or do leg press I get a nice bruise above my kneecap and it's tender for several days. Last Thursday I did some light weight squatting after my deadlifts and it bruised up pretty good. I'm going to lay off of it for 4 to 6 weeks and give it ample time to heal. I'm not happy about the setback but have accepted that fact that I need to rest it. If I continue to do DL's (as long as they don't aggravate it) and good mornings I don't think my squatting will suffer that much when I go back to it.

[Stenn]

That's unfortunate news, but you gotta do what you gotta do. I'd recommend continuing some form of squats during your healing period even if all you do is the bar or body squats. As long as the problem isn't too bad, working it with a very light weight will help flush fresh blood through the affected area and promote proper healing. If this only aggravates things, then you should probably see a doctor about the problem.

[trans4mation]

Monday 2/8/2010

Tonight I trained, bad knee and a cold to boot.

Squats
10 x BW
10 x BW
10 x bar
10 x bar
10 x bar

I'm hoping my quadricep tendon will begin to heal now.

GM's
8 x bar
8 x 75
8 x 90 (+5 lbs)
8 x 115 (+5 lbs)

Pendlay Rows
8 x 135
8 x 155
5 x 165
3 x 170
8 x 135

Rows felt really strong

BB Curls
8 x 75
8 x 75
8 x 75

Reverse incline BB curls (laying face first on incline bench)
10 x 40
10 x 40
10 x 40

No Cardio

[Stenn]

Tonight I trained, bad knee and a cold to boot.

Squats
10 x BW
10 x BW
10 x bar
10 x bar
10 x bar

I'm hoping my quadricep tendon will begin to heal now.
How did you do on these? Did the pain get better or worse by the time you were done with your sets?

[trans4mation]

Steve- No pain at all.

[Stenn]

Steve- No pain at all.

That's good! You might try a little weight on the bar next time. Nothing crazy. Just a couple of 10's or 25's and keep doing sets of 10 or more. As Rippetoe puts it, this allows the injury to heal in the context of work. If you add weight and it seems to make things worse, back off a little.

[trans4mation]

Tuesday 2/09/2010

Bench press
10 x bar
10 x 95
8 x 125
5 x 145
3 x 165
1 x 185
1 x 195
1 x 200
1 x 200
1 x 185
2 x 175
6 x 155
7 x 137

I decided to try something different on bench for a while. The last two weeks I've failed to get 3 x 5 x 175 so I figured it's time for a change up. My bench has been stuck at 200 for months. I plan on working this pyramid that ramps up to max each week. I figure working at close to max should help to drive my bench up. We'll see.

P.S. I did not intend to do 2 singles at 200. I asked this jackoff to spot me and I'm always polite to instruct the spotter "do not touch the bar unless I ask you to". Well WTF, I bring the bar down to my chest and begin to bring it up when the guy just grabs it and pulls it to the rack. WTF! It amazes me the number of people who don't know how to properly spot and even more than that can't even follow simple directions. I want to grow idiot, don't touch the damn bar!

Skulls
10 x 70 (+3 lbs)
8 x 70 (+3 lbs) didn't rest long enough
10 x 70 (+3 lbs)

CGPB
6 x 135
6 x 135
6 x 135

I backed off the lbs on close grip bench since I worked harder on bench and put the skulls in front. I was still working to failure on each set.

Calf toe raises
15 x 340
15 x 340
15 x 340
13 x 340 extra set

Rope pull downs
15 x 35
15 x 35
15 x 35

I wanted to give my tris a little burn after the heavy lower rep stuff.

Abs
leg raises
10 x BW + 10 lbs
10 x BW + 10 lbs
10 x BW + 25 lbs (situp)

Cardio
5 min (.5 miles) on treadmill (cut short)

I've got a nice little cold going and my throat was hurting too much to run and breath like I need to.

[trans4mation]

Nice read that I've read a few times.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/bench_press_600_pounds_a_12_step_program

I'm going to concentrate on step 8 because this may be where my bench is lacking. I seem to have more strength then my bench would indicate. My sticking point is about 4" off my chest. Once I get past that the bar explodes to the rack. I'm going to really start concentrating on exploding the bar up on the warm up sets. I feel like I've got the raw strength to bench 210 maybe 215 if my technique improves. I'm always really good to lower the bar slow and controlled. I think my issue is with the transition to exploding it back up. There is just no way my bench shouldn't be going up since all my tricep work, incline bench, etc. are all going up.

[ectoBgone]

5 x 310 PR!! (+5 lbs)

My deadlifts went up pretty easy. I'm feeling really confident about next week if I can get in a good week of rest and eating! Here comes 5 x 315!

Hey man, I'm catching up on the journals as I've been MIA a bit but congratulations on the PR! I cheated and went right to 315 as I wanted to hit that milestone the day before my birthday, but we're still tracking basically the same. :D

Great work, keep killing it!

[trans4mation]

I can understand wanting 3 plates (per side) for reps. :D I'm planning to hit that milestone tomorrow. So far, other than this nasty cold I've got, my body is feeling good and I'm ready for the challenge.

[Korr]

Strong bench he tells me.......Strong legs I say to you. ;)

Gratz on the 310 Deadlifts. :)

Good solid workouts.

[trans4mation]

Strong bench he tells me.......Strong legs I say to you. ;)

Gratz on the 310 Deadlifts. :)

Good solid workouts.

Welcome to my journal and thanks! Check back tomorrow, it's 315 for reps or bust. LOL

[Stenn]

Check back tomorrow, it's 315 for reps or bust. LOL

You'll do fine. I'm looking forward to it!

[trans4mation]

Thursday 2/11/2010

DL
5 x 135
5 x 205
5 x 235
5 x 280
5 x 315 (+5 lbs) PR!!!

The last two reps went up slow but the main thing is I got them! My quad tendon is a little sore. I'm not sure what I'm going to do about it.

I'll post the rest of my workout later when I have more time.

Rest of workout

Press
5 x 105
5 x 105
4 x 110
1 x 115
1 x 120

Pullups
1 x 5 BW
1 x 5 BW +10 lbs
1 x 5 BW +10 lbs chinup
1 x 5 BW + 10 lbs chinup

Hammer curls
1 x 8 x 35
1 x 8 x 35
1 x 10 x 30
1 x 15 x 30 lbs

[Stenn]

You'll do fine.

5 x 315 (+5 lbs) PR!!!
Told ya! :D Congratulations!

[Korr]

Thursday 2/11/2010

DL
5 x 135
5 x 205
5 x 235
5 x 280
5 x 315 (+5 lbs) PR!!!



Gratz.

[trans4mation]

Told ya! :D Congratulations!

Thanks Steve. More bad news. Now my right quad tendon is showing some bruising and tenderness. I may have a genetic issue going on. I'm going to monitor it and if things get worse it's time for a trip to the dr.


Gratz.

Thanks!

[boathead]

very nice on the dl's. did you actually use 3 plates per side??? that must be cool. i got 315 this week as you know...i had an assortment of 45's, 10's, 25's and 5's...quite a mishmosh, and not impressive to look at.

[trans4mation]

Friday 2/12/2010

Incline Bench
10 x bar WU
8 x 95 WU
5 x 135
5 x 155
3 x 160
3 x 165

Dips
1 x 7 x 50 (+1 rep)
1 x 6 x 50
1 x 6 x 50

Dips felt really strong today!

Calf toe raises
1 x 15 x 340
1 x 15 x 340
1 x 20 x 210
1 x 20 x 210

Incline DB
1 x 8 x 50 (+5 lbs)
1 x 8 x 50 (+ 5 lbs)
1 x 7 x 50 (+5 lbs - 1 rep)

BB Shrugs
1 x 15 x 145 (+5 lbs)
1 x 15 x 145 (+5 lbs)
1 x 15 x 145 (+5 lbs)
1 x 15 x 145 (+5 lbs)

Abs
leg raises
10 x BW + 10 lbs
10 x BW + 10 lbs
20 x BW
1 x 10 situp

Not a bad workout today considering it was a day early. Man the DB inclines are difficult after pre-exhausting from the BB incline bench! These are my attempt to address some stabilizer muscles.

[trans4mation]

very nice on the dl's. did you actually use 3 plates per side??? that must be cool. i got 315 this week as you know...i had an assortment of 45's, 10's, 25's and 5's...quite a mishmosh, and not impressive to look at.

Normally I wouldn't worry about the plate configuration, last night, you bet your sweet .ss I did! I needed to see 3 plates on a side for reps! I had a spectator and he was encouraging me on the last couple of reps. There was no doubt I was going to get 5 after the first rep but the last 2 were work. Even one of the powerlifter looking guys came up to me, asked me if I set a PR, then shoke my hand. He said, "I don't see too many people deadlifting". He's right and I'm paying the price for my efforts. I now have two quad tendons acting up.

[trans4mation]

Monday 2/15/2010

Flat Bench
10 x 95 WU
5 x 135
5 x 150
3 x 170
1 x 190
1 x 200
1 x 190
2 x 180
6 x 160
7 x 140

Calf toe raises
15 x 340
15 x 340
15 x 340
15 x 340

Skulls
10 x 70
9 x 70
9 x 70

CGBP
7 x 135
7 x 135
5 x 135

Abs ( leg lifts)
10 x BW + 10 lbs
10 x BW + 10 lbs
10 x BW + 10 lbs

Tricep cable extensions (wide bar)

30 x 42.5
15 x 57.5
8 x 73.5

I'm still getting over a cold but my workout felt good.

[trans4mation]

Tuesday 2/16/2010

I've pretty much felt like sh.. all day long and have for a week now. I went to the dr. today and got some scripts. Anyhow, I didn't feel like going over to the gym. Besides not feeling 100% I didn't want to infect everyone. So I drug my small iron barbell set into the house for a few reps.

BB Curls
8 x 77.5
8 x 77.5
8 x 77.5
5 x 77.5
4 x 77.5

Wrist curls
12 x 77.5
12 x 77.5
12 x 77.5

I almost never do wrist curls. I figured what the heck, I'm stuck at home and it's something I can do.

Bent over rows
20 x 77.5
20 x 77.5
20 x 77.5

GM's
I threw my youngest up over the back of my neck and got in some GM's! He weighs 85 lbs and loved every minute of it!!

8 x 85
8 x 85
8 x 85

Not quite the pyramid I'm used to but 3 sets across with 4 seconds on the eccentric and exploding up got a nice little burn in my hammies! LOL

[Stenn]

I threw my youngest up over the back of my neck and got in some GM's! He weighs 85 lbs and loved every minute of it!!

I've done the same thing with my daughter. It's good fun for everyone! :D

[trans4mation]

LOL. Yeah, it was family fun night at my house. hehe

[trans4mation]

Thursday 2/18/2010

I'm still resting my knee tendons so I tried an alternate to the conventional deadlift.

SLDL
135 x 10
155 x 10
185 x 10
205 x 6

Press
8 x 65
5 x 107
5 x 107
5 x 107
1 x 115
1 x 120
1 x 122
1 x 130 PR!!

Pullups
5 x BW
5 x BW +10
5 x BW +10
2 x BW +25
4 x BW (super wide)

Hammer curls
8 x 40
8 x 35
8 x 35

Weighted back extensions
15 x BW +25
15 x BW +45
10 x BW +55

I had a nice high intensity workout. I finished in about 40 min.

[Stenn]

Good call on the SLDL's. They shouldn't bother your knee tendons at all. You might also try weighted hyperextensions and good mornings. All of those will help you to maintain your deadlifting ability while you heal.

[trans4mation]

Thanks Steve! I'm already doing the extensions and GM's. I might come back stronger than before. I'm sure my back needed a rest from all the PR's lately! I'm still gunning for 405 x 1 by x-mas!

[trans4mation]

Saturday 2/20/2010

Incline Bench
10 x bar WU
8 x 95 WU
5 x 135
5 x 155
5 x 155
4 x 155
1 x 160
8 x 135

For some reason my BB incline bench isn't feeling that strong. I really think it has more to do with me moving my BB press to Thursday. That's ok though because my press is working so much better spacing it a few days after BB flat bench then trying to do both flat bench and press on the same day.

Dips
1 x 7 BW + 50
1 x 7 BW + 50 (+1 rep)
1 x 6 BW + 50

Dips felt strong.

Calf toe raises
1 x 24 x 210
1 x 20 x 210
1 x 20 x 210

Incline DB
1 x 8 x 50
1 x 8 x 50
1 x 8 x 50 (+1 rep)

I'm starting to feel a lot more stable with DB's. My control is much better than 2 weeks ago. These feel good.

BB Shrugs
1 x 15 x 155 (+5 lbs)
1 x 15 x 155 (+5 lbs)
1 x 15 x 155 (+5 lbs)
1 x 15 x 155 (+5 lbs)

Abs
leg raises
12 x BW + 10 lbs (+2 reps)
10 x BW + 10 lbs
10 x BW + 10 lbs (+ 1 rep)

Cardio
10 min, 1 mile on treadmill

[trans4mation]

Monday 2/22/2010

Flat BB Bench
10 x 95
8 x 135
5 x 152
3 x 172
1 x 192
1 x 200
2 x 185
6 x 160

I'm not sure if I'm destined to bench more than 200 at my current bodyweight. The last couple of weeks I've been eating everything in sight. I'm going to continue eating a lot more than normal. I'll keep and eye on the mirror and as long as I'm not getting too much fat in the middle I'm going to keep eating. The only thing I can figure is I'm just going to have to gain a lot more weight to bench much more.

In drag racing we used to call it horsepower per cubic inch. I think at my current cubic inch (bodyweight) I'm making about as much horsepower as I can. I need more bodyweight to make any more power. Some guys can make 650 HP with a 327 small block chevy, other guys have to build a 454 big block Chevy to make the same HP.

Skulls
10 x 72 +2 lbs
10 x 72 +2 lbs +2 reps
10 x 72 +2 lbs + 2 reps

Calf
Toe raises
20 x 210
20 x 210
20 x 210
20 x 210

Behind the back bench dips
10 x BW +35 drop set +3 reps BW only
10 x BW +35
10 x BW +35

^^This is a great exercise for getting your tri's pumped.

CGBP
6 x 135
5 x 135
5 x 135

My close grip bench suffered a little after doing the behind the back dips first.

Abs
leg lifts
10 x BW +12.5 lbs
5 x BW +12.5 lbs, 5 x BW
15 x BW

Cardio
.5 mile treadmill

[trans4mation]

Tuesday
2/23/2010

GM's
8 x bar
8 x 80
8 x 95
8 x 120 (+5 lbs)

Hammer Curls
5 x 40, drop set 3 x 35
8 x 35
8 x 35

Pendlay Rows
8 x 135
5 x 155
5 x 165
1 x 185
8 x 135
8 x 135

T-bar rows
10 x bar +45
8 x bar +80
8 x bar +80
8 x bar +80

Seated cable rows
10 x 50
8 x 50
8 x 50
13 x 50

Cardio
1 mile

[trans4mation]

Thursday 2/25/2010

SLDL's
8 x 135
8 x 160
8 x 190
8 x 210 (+5 lbs +2 reps)

Press
8 x 65
5 x 110
5 x 110
5 x 110 (+5 lbs)
5 x 95

Pullups
5 x BW
5 x BW + 10 lbs
5 x BW + 10 lbs
2 x BW + 25 lbs

DB Curls
5 x 40, 3 x 35
8 x 35
8 x 35

Back extensions
15 x BW + 25
15 x BW + 45
9 x BW + 55

Chins
6 x BW
6 x BW

[trans4mation]

Saturday 2/27/2010

I got up this morning and my son and I cut and loaded firewood. We spent 4 hours in the woods. I was kinda tired but I'm always up for a workout! To my surprise it went really well.

Incline bench
10 x bar
8 x 95
5 x 135
5 x 155
3 x 160
3 x 165
1 x 170
8 x 135

Calf toe raises
20 x 210
20 x 210
20 x 210
20 x 210

Dips
6 x BW + 55
6 x BW + 55
6 x BW + 55 (+5 lbs)

Dips continue to be one of my best progressing lifts.

Incline DB
8 x 55
7 x 55
6 x 55 (+ 5 lbs)

I like DB's because you can go to failure and you don't have to worry about getting stuck under the bar.

Shrugs
15 x 160
15 x 160
15 x 160
15 x 160 (+5 lbs)

Abs
weighted leg raises
10 x BW +12.5 lbs
10 x BW +12.5 lbs
15 x BW

Front DB raises
10 x 15
10 x 20
10 x 20
10 x 20

Pretty good workout and my numbers went up on a couple of lifts.

[Stenn]

Nice workout there! I'm especially impressed with the dips.

[trans4mation]

Nice workout there! I'm especially impressed with the dips.

Thanks Steve! I'm really shooting for 2 plates on dips by the end of the year. I've got a long ways to go. My knee is really starting to look and feel better. I've been nailing my back with GM's, SLDL's and weighted back extensions. I might actually be in better shape when I get back to conventional deadlifting and squatting then I think.

[Stenn]

Thanks Steve! I'm really shooting for 2 plates on dips by the end of the year. I've got a long ways to go. My knee is really starting to look and feel better. I've been nailing my back with GM's, SLDL's and weighted back extensions. I might actually be in better shape when I get back to conventional deadlifting and squatting then I think.

I'm glad to hear that your knee is feeling better. You may very well be in better shape for your conventional deads and squats because of the work you're doing now. I broke my foot a couple of years ago and couldn't deadlift or squat. Instead, I did weighted hyperextensions (up to 90#), leg extensions (the whole stack), and hamstring curls (sucked at these) for six weeks. When my foot healed, I quickly re-achieved my prior weights and then exceeded them with ease.

[trans4mation]

I looked back through my log and I was doing BW + 25 lb dips back in August. So I've been able to add 30 lbs in 6 months. I have not gained all that much size but the "pocket" between my chest and arm pit when I flex is a lot thicker and deeper.

[boathead]

i'm so jealous of you guys that can do dips. every 6 months or so i try...and pay the price. but i never learn. in a few months i'll do it again.:( or is it :)?

[trans4mation]

The flip side is that huge improvement in my dip numbers have NOT translated into a bigger flat bench.

[trans4mation]

Monday 3/1/2010

Bench
10 x bar
10 x 95
5 x 135
3 x 155
2 x 185
2 x 185
2 x 185
1 x 190
10 x 140

Skulls
3 x 8 x 65

Behind the back bench dips
3 x 10 x BW +45

Decline CGBP
5 x 135
5 x 135
6 x 135

Cardio 1 mile on treadmill

Several of the people I work with were giving me crap asking me if I was sore from cutting wood on Sat. Most were pretty disappointed when I told them "nope". Hey, when you're used to doing GM's, SLDL's, and weighted back extensions along with all the upper body stuff week in and week out..... heck no a little labor on the weekends isn't going to make me sore. Wait till my knee gets better and I get back to conventional deads and squats. They are going to shyt when I get a picture of myself holding a 8 plate deadlift later this year!!!!

[trans4mation]

Tuesday 3/2/2010

GM's
8 x bar
8 x 80
8 x 100
8 x 125 (+5 lbs)

Pendlay Rows
8 x 135
5 x 155
5 x 155
5 x 155
3 x 165
3 x 170

T-bar rows
10 x 85
10 x 85
8 x 85 (+5 lbs)

Seated cable rows
10 x 60
10 x 60
10 x 60

Curls
7 x 70
7 x 60
8 x 60
8 x 50

[trans4mation]

Thursday 3/4/2010

SLDL
8 x 135
8 x 165
8 x 195
8 x 215 (+ 5 lbs)

Press
3 x 5 x 112 (+2 lbs)
7 x 95

Pullups
5 x BW
5 x BW +10
5 x BW +10
2 x BW + 25

Back Ext.
15 x 25
15 x 45
10 x 55

Chins
8 x BW
5 x BW + 10 lbs

Really good workout. My press felt really strong and so did my chins.

[Stenn]

You're really getting into some serious weight on those SLDL's. Good work!

[trans4mation]

Thanks! I grunted a little on the last set. Man, when you take your legs out of the equation and your back does ALL the work....watch out!!!

[Stenn]

Thanks! I grunted a little on the last set. Man, when you take your legs out of the equation and your back does ALL the work....watch out!!!

On SLDL's, the back does a lot of work, but not all of it. The hamstrings and glutes are the driving engine that pull on the back of the pelvis to rotate it into an upright position. The back maintains a static contraction to keep from rounding under load. You probably feel SLDLs mainly in the back because you already have strong hams and glutes. I've always felt SLDLs in my hams because they're a weak point for me.

[MsTropix_ll]

****Official "OBF" 2010 SPECTACULAR SPRING Contest Sign-Up Thread***
Get in before the deadline!

[trans4mation]

Saturday 3/6/2010

Cardio 5 min warmup

Incline Bench
10 x bar
8 x 95
3 x 135
5 x 157
5 x 157
5 x 157 (+2 lbs)

My previous best was 3 x 5 x 155.

Calf toe raises
15 x 300
15 x 300
15 x 300

Dips
7 x BW + 57.5
6 x BW + 57.5
6 x BW + 57.5 (+2.5 lbs)

I continue to have good improvement on dips.

Incline DB
10 x 55
8 x 55
8 x 55

Abs
leg lifts
10 x BW +12.5
8 x BW + 12.5
15 x BW

BB shrugs
15 x 165
15 x 165
15 x 165
15 x 165

Very slow and controlled reps holding for a second at the top. My traps are tired!

Front DB raises
10 x 22.5
10 x 22.5
10 x 22.5

It was a decent workout today. I upped the weight on my incline bench and dips. Anytime I can increase poundages it was a good workout!

[Korr]

Nice job on the dips.

I just recently started doing dips again, and forgot how much I liked doing dips. They are a great assist exercise for bench work. I used to work them all the time back in high school. Hell I used to pump out like 30-50 reps like they were nothing back then. I have a lot of personal catching up to do.

[Husky Bob]

dips are a pain, but effective for sure! Need to build up the reps before I can start hanging plates off myself!

[trans4mation]

Nice job on the dips.

I just recently started doing dips again, and forgot how much I liked doing dips. They are a great assist exercise for bench work. I used to work them all the time back in high school. Hell I used to pump out like 30-50 reps like they were nothing back then. I have a lot of personal catching up to do.

Thanks korr! I can remember when it was a struggle to bang out BW for reps. My dips have progressed very good. I'm working towards 2 plates by the end of the year.

[trans4mation]

dips are a pain, but effective for sure! Need to build up the reps before I can start hanging plates off myself!

Just keep at it and you'll soon have a 45 swinging between your legs!

[BrotherWolf]

Congrats ....very strong dips

[trans4mation]

Congrats ....very strong dips

Thanks! At this rate I figure I'll dip 225 before I bench it! LOL That is the strange thing about lifting, you just have to go with the lift(s) that are progressing and ride them into the ground.

[BrotherWolf]

Thanks! At this rate I figure I'll dip 225 before I bench it! LOL That is the strange thing about lifting, you just have to go with the lift(s) that are progressing and ride them into the ground.

that would be quite interesting

[boathead]

Monday 2/22/2010

Flat BB Bench
10 x 95
8 x 135
5 x 152
3 x 172
1 x 192
1 x 200
2 x 185
6 x 160

I'm not sure if I'm destined to bench more than 200 at my current bodyweight.

you need to lose that attitude right now, my friend. you simply have not found the recipe yet.:)

i'm looking at the above, and i'm wondering if you have done enough to bring about a training effect that will lead to progression. i like that you hit 200 for 1....and i like the back off sets. but why only 2 at 185? was that all you were able? maybe i bit more rest between sets?? also, lead up to the 200, maybe i'd tweak it a bit:
95 x 10
135 x 5
171 x 1
185 x 1
200 x ?

i'm just trying to help. i wish you luck, but lose the negative attitude!

[Stenn]

Reading boathead's response made me take a 2nd look at your bench press progression. To me it looks fine (although I like boathead's better) except for the 135x8. That's a lot of volume to burn through if your goal is a work set at 200.

[trans4mation]

you need to lose that attitude right now, my friend. you simply have not found the recipe yet.:)

i'm looking at the above, and i'm wondering if you have done enough to bring about a training effect that will lead to progression. i like that you hit 200 for 1....and i like the back off sets. but why only 2 at 185? was that all you were able? maybe i bit more rest between sets?? also, lead up to the 200, maybe i'd tweak it a bit:
95 x 10
135 x 5
171 x 1
185 x 1
200 x ?

i'm just trying to help. i wish you luck, but lose the negative attitude!

No negative attitude, I'm just making a joke. Honestly, sets across seem to work the best for me. I'm going to try this tonight.

bar x 10
8 x 95
5 x 135
3 x 155
2-3 x 185 (only got 2 reps last week)
2-3 x 185
2-3 x 185
145 x ?? burn

Heavier and lower reps always seems to work better for me on my lifts.

[trans4mation]

Monday 3/8/2010

SQUATS!!! Finally, after a month layoff I'm squatting again and my knee held up to some light stuff.

10 x 95
10 x 135
10 x 135
10 x 135

Flat Bench
10 x bar
8 x 95
5 x 135
3 x 155
2.5 x 185 (just couldn't quite get 3)
2 x 185
2 x 185
8 x 145

Skulls
10 x 75
10 x 75
10 x 75

Decline CGBP
8 x 135
8 x 135
8 x 135

Bench Dips
10 x BW +45
9 x BW +45
6 x BW +45 My tris were dead by now.

Abs
leg lifts
8 x BW +15
15 x BW
15 x BW

Pushups
1 x 17
1 x 17 Wanted to do a couple of little burn sets before leaving the gym.

Overall it was a good workout and my tris feel hammered.

[Stenn]

SQUATS!!! Finally, after a month layoff I'm squatting again and my knee held up to some light stuff.

Good deal!

[trans4mation]

Thanks Steve. You don't know how good it felt to get under the bar even if there wasn't much on my back!!!

[BrotherWolf]

welcome back ... :)

[Stenn]

Thanks Steve. You don't know how good it felt to get under the bar even if there wasn't much on my back!!!

You were doing 1/2 ton sets. That's plenty in my book.

[trans4mation]

welcome back ... :)

Thanks! Next up, conventional deads on Thursday!

[trans4mation]

Tuesday 3/9/2010

GM's
8 x bar
8 x 85
8 x 105
8 x 130 (+5 lbs)

Pendlay Rows
8 x 135
5 x 155
5 x 155
5 x 155
3 x 185
8 x 135

T-bar rows
10 x 90
10 x 90
10 x 90(+5 lbs)

Seated cable rows
10 x 60
10 x 60
10 x 60

Calf
toe raises
15 x 300
15 x 300
15 x 300

DB Curls
10 x 35
10 x 35
10 x 35

Chins
1 x 6 x BW
1 x 6 x BW

Great feeling workout tonight.

[trans4mation]

Thursday 3/11/2010

DEADS are back!!! I started out light tonight and my knee feels great!

8 x 135
5 x 155
5 x 210
5 x 255
5 x 275

BB Press
8 x 65
5 x 115
5 x 115
5 x 115 (+3 lbs)

Back extensions
15 x BW +45
10 x BW +45

Pullups
5 x BW
5 x BW + 10 lbs
5 x BW + 10 lbs
6 x BW

Hammer Curls
8 x 35
8 x 35
1 min rest
8 x 30
1 min rest
9 x 25

Seated DB Press
10 x 25
10 x 35
9 x 40

[Stenn]

DEADS are back!!! I started out light tonight and my knee feels great!

That's great news! Good work on the deads.

[Korr]

Thursday 3/11/2010

DEADS are back!!! I started out light tonight and my knee feels great!



Gratz, I know only to well what it feels like waiting to recover from an injury.

Nothing feels better than being able to get back under the bar again. :)

[trans4mation]

Thanks guys!

[ectoBgone]

Thursday 3/11/2010

DEADS are back!!! I started out light tonight and my knee feels great!


Excellent!


Pullups
5 x BW
5 x BW + 10 lbs
5 x BW + 10 lbs
6 x BW


Nice work here too! Good workout, all around.

[trans4mation]

Excellent!



Nice work here too! Good workout, all around.

Thanks Jason. You mean my overhead presses don't look decent? LOL. Actually, my press is starting to come around a little.

[trans4mation]

Saturday 3/13/2010

I got up this a.m. and felt like total sh.. I had a pretty hard week at work and haven't slept good in several nights. My wife told me to "just skip today's workout" and I replied...."h...e double L... no that isn't happening"!.

That said, I ate a good breakfast then ate and orange and mixed up 1.5 scoops of CL White Flood and chugged it down. Off to the gym I went!

Incline bench
15 x bar
8 x 95
3 x 135
6 x 160 (+1 rep +3 lbs)
5 x 160
5 x 160

Incline bench felt pretty decent and I upped from last week.

Calf
toe raises
I went extra slow on reps and held at the top. Man my calfs felt like they were going to explode and I had a hard time walking after each set!

15 x 300
15 x 300
15 x 300
15 x 300

Dips
5 x BW
6 x BW +60 (+2.5 lbs)
5 x BW +60 (+2.5 lbs - 1 rep)
5 x BW +60 (+2.5 lbs - 1 rep)

I think I'll stay at 60 lbs next week and see if I can get the reps back up to 6 before moving up in weight.

Incline DB's
10 x 55
10 x 55
7 x 55

These are starting to feel a lot more comfortable.

Abs
Leg lifts
10 x BW +12.5
8 x BW +12.5 drop set to BW X 7
15 x BW

BB shrugs
15 x 170
15 x 170
15 x 170 (+5 lbs)
15 x 135

My grip was shot after these and my traps were burning!

Pretty decent workout considering how my morning started!

[Husky Bob]

Just popping in to tell you to keep up the good work!

There are bound to be up and down days and other distractions!

Bob

[trans4mation]

Thank Bob. Consistency is key and I bet I have not missed more than 2 training sessions in 14 months of training. I hate missing!

[trans4mation]

Monday 3/15/2010

GM's
8 x bar
8 x 85
8 x 105
8 x 135
5 x 135 (+5 lbs)

Pendlay Rows
8 x 135
5 x 155
5 x 155
5 x 155
8 x 135

T-bar rows
10 x 90
10 x 80
10 x 80

Seated cable rows
10 x 60
12 x 50
12 x 50

BB curls
8 x 70
8 x 70
6 x 70

Chins
8 x BW
7 x BW

Cardio
5 min .5 mile

[ectoBgone]

Solid workout, twin. :D

Are goodmornings something relatively new for you? How do you like them?

[trans4mation]

Thanks Jason! Yes, I just started doing GM's a couple of months ago. I love them and get strange looks in the gym. While everyone is busy curling I'm doing core stuff! LOL

[ectoBgone]

Most of them probably think you're squatting. :D

[trans4mation]

Tuesday 3/16/2010

Squats
15 x bar
8 x 95
10 x 145
10 x 145
10 x 145 (+10 lbs)

BB Bench
15 x bar
8 x 95
5 x 135
3 x 155
5 x 175
5 x 175
2 x 185
8 x 145

Skulls
10 x 75
10 x 75
9 x 75

Decline CGBP
10 x 135
9 x 135
7 x 135

Bench Dips
12 x BW
12 x BW
10 x BW

Abs
leg lifts
10 x BW +12.5
9 x BW +12.5, drop set 7 x BW
20 x BW

Chinup
1 x 9

Cardio
.6 mile 5 minutes

[Stenn]

I just started doing GM's a couple of months ago. I love them and get strange looks in the gym.


Most of them probably think you're squatting. :D

...or mooning them. :D

[trans4mation]

Steve, now that's funny but about 1/2 truth. LOL

[Stenn]

Steve, now that's funny but about 1/2 truth. LOL

It gives you something to think about the next time you're doing GM's at the gym, eh? :D

[trans4mation]

Thursday 3/18/2010

Deads
8 x 135
5 x 185
5 x 215
5 x 255
5 x 285 (+10)

Almost no rest between sets. My deads are coming back. I was off for a month with a knee injury and ended at 315 x 5. I should be back to that within a few weeks barring injury.

BB Press
10 x bar
8 x 65
5 x 117
5 x 117
5 x 117 (+2 lbs)

Back Ext.
15 x BW +45
15 x BW +45
12 x BW +45

Hammer Curls
8 x 35
8 x 35
8 x 35

Seated DB Press
10 x 40
10 x 40
9 x 45

Calf
toe raises
18 x 300
12 x 300
15 x 300

BB wrist curls
8 x 95
8 x 85
8 x 85

Chins
1 x 11

[trans4mation]

Saturday 3/20/2010

Saturday's are beginning to be a real drag. No sleep again last night. :(

The incline bench was busy so I did dips first

Dips
7 x BW +60 (+1 rep)
7 x BW + 60 (+2 reps)
5 x BW +60

My arms were shaking violently on the last rep of the second set. I was determined to get 7. People probably think I'm crazy because I strain so hard on some of my sets. Dang it, if an ecto is going to grow you gotta work hard at it!

Incline bench
5 x 95
3 x 135
5 x 155
5 x 155
5 x 155

My incline bench wasn't as strong as the week before since I did dips first. That's ok though, I got some extra reps on dips which I might not have gotten otherwise.

Abs
leg lifts
10 x BW +12.5
8 x BW +12.5 drop set to 7 x BW
18 x BW

BB Shrugs
15 x 170
15 x 170
15 x 170

Incline DB
10 x 55
9 x 55
7 x 55

Chins
9 x BW
7 x BW
8 x BW

Front DB raises
10 x 20
10 x 20
10 x 20

Cardio
10 min on treadmill (1 mile)

[Husky Bob]

Strong in your dips!

I'm still trying to break 10 reps! Only then will I consider adding weight!

Well done!

[trans4mation]

Thanks Bob! I just keep trying to add weight or reps each week.

[ectoBgone]

Good looking workout. What exactly are you doing to add weight to your leg raises? Holding a dumbbell between your feet?

[trans4mation]

Good looking workout. What exactly are you doing to add weight to your leg raises? Holding a dumbbell between your feet?

Thanks! Yep, you would be correct!

[BrotherWolf]

Thanks! Yep, you would be correct!

That was my question as well :) I use a small chain tied to a plate and tied to my belt
I couldn't safely grab the DB with my feet it would throw me off balance

Anyway you inspired me to do dips a gain, I used to do weighted dips and chins with a 55lb kettlebell
I stopped when my elbow tendinitis was bothering me .. I started again today with 25lb

[trans4mation]

Anyway you inspired me to do dips a gain, I used to do weighted dips and chins with a 55lb kettlebell
I stopped when my elbow tendinitis was bothering me .. I started again today with 25lb

That is one of the many benefits of this website.

[BrotherWolf]

That is one of the many benefits of this website.

Absolutely...

[trans4mation]

Monday 2/22/2010

Squats

This is only my 3rd week back at squats after a knee tendon injury. I'm going slow so I don't reinjure myself. I want to keep the reps high and continue to add weight.

10 x bar
10 x 95
5 x 135
10 x 155
10 x 155
10 x 155 (+10 lbs)

GM's
8 x bar
8 x 95
8 x 115
8 x 130

Pendlay Rows
8 x 135
7 x 155 (+2 reps)
6 x 155 (+1 rep)
6 x 155 (+1 rep)
8 x 135

BB curls
8 x 70
8 x 70
8 x 70

T-bar rows
10 x 90
8 x 90
8 x 90
20 x 45

Seated cable rows
10 x 65
10 x 60
10 x 60

Chins
5 x BW
6 x BW

Cardio
5 min .5 mile on treadmill

Overall a nice little workout.

[trans4mation]

Absolutely...

I just reread your question. I use a dip belt for weighted dips and a DB between my feet for weighted leg raises.

[Stenn]

Squats this is only my 3rd week back at squats after a knee tendon injury. I'm going slow so I don't reinjure myself. I want to keep the reps high and continue to add weight.

Good idea! And good work on the squats, and the GM's, and the rows, and the... Heck, good job on everything!

[trans4mation]

Good idea! And good work on the squats, and the GM's, and the rows, and the... Heck, good job on everything!

Thanks Steve. I'm telling ya, squats, then GM's followed by Pendlay rows. My back was tired after all that! LOL

[trans4mation]

Tuesday 3/23/2010

BB Bench
15 x bar
8 x 95
5 x 135
3 x 155
5 x 175
5 x 175
5 x 175 +2 forced reps

Calf
toe raises
18 x 300
16 x 300
15 x 300

Skulls
10 x 77
9 x 77
7 x 77

Tricep push downs
10 x 72.5
10 x 72.5
10 x 72.5

Decline CGBP
10 x 145
8 x 145
6 x 145

Abs
weighted leg raises
10 x BW +12.5
8 x BW + 12.5, drop set to 7 x BW
10 x BW +10 lbs
10 x BW

Chins
8 x BW
6 x BW

Chins are the exercise I've decided to end every training session doing 2 sets of. I've been doing them for a couple of weeks. Believe it or not my bicep peaks are starting to grow a little doing these.

Cardio
5 min on treadmill

[Stenn]

Chins are the exercise I've decided to end every training session doing 2 sets of. I've been doing them for a couple of weeks. Believe it or not by bicep peaks are starting to grow a little doing these

I believe it. When my elbows were so sore that I couldn't curl, I did chins instead. They're a great exercise.

[trans4mation]

Thursday 3/25/2010

It's deadlift day and I always get motivated and jacked up for deads! Of course, I had to lay off for a month with a bad knee tendon so I'm itching to get the poundage back up. This is my 3rd week back.

8x 135
5 x 190
5 x 220
5 x 255
7 x 290 (+10 lbs, +2 reps)

I was only supposed to do 5 reps on the last set but it felt so darn good I squeezed out a couple of more reps!

BB Press
8 x 65
3 x 95
5 x 120
5 x 120
3 x 120

I'm gonna have to try 120 again next week. I'm up from 117 last week but I should have rested more before the last set.

Back Ext.
2 x 15 x BW +45

Seated DB
10 x 45
9 x 45
7 x 45

Pullups
5 x BW
5 x BW +10 lbs
4 x BW +10 lbs

Hammer curls
8 x 35
9 x 35
8 x 35

Chins
2 x 7 x BW

[trans4mation]

I decided to take a quick measurement and weight this a.m. My arms measure 14.5 flexed. I know this is small but when you consider I started at 12.75" flexed on Jan 12, 2009 that's 1.75" in 14 months!

My weight is up to 180 lbs. It's literally taken 6 months to put on 3 lbs. The good news is it's probably mostly muscle!

[BrotherWolf]

I decided to take a quick measurement and weight this a.m. My arms measure 14.5 flexed. I know this is small but when you consider I started at 12.75" flexed on Jan 12, 2009 that's 1.75" in 14 months!

My weight is up to 180 lbs. It's literally taken 6 months to put on 3 lbs. The good news is it's probably mostly muscle!

Those are pretty good gains

[trans4mation]

Thanks! I figure if I'm putting on anywhere between 4-6 lbs of muscle per year then I'm doing ok for my bodytype.

[trans4mation]

Also, I'm really starting to notice some gains since I upped the volume. I don't think I was doing enough work before. I've added some exercises to my training sessions and I think it's sparked some strength and growth.

[Stenn]

I decided to take a quick measurement and weight this a.m. My arms measure 14.5 flexed. I know this is small but when you consider I started at 12.75" flexed on Jan 12, 2009 that's 1.75" in 14 months!

Hey, I just measured my biceps too and also came in at 14.5". We probably started out at about the same size too, but your progress has come waaaay faster than mine.

[trans4mation]

Saturday 3/27/2010

Ventured to my folks for the weekend and hit the local Anytime Fitness this a.m. Not a bad place.

Dips
6 x BW
6 x BW +55
6 x BW +55
6 x BW +55

Incline BB Bench
10 x bar
8 x 95
5 x 135
6 x 155
6 x 155
6 x 155

Ab crunch machine
15 x 140
15 x 140
15 x 140

Incline DB
10 x 55
9 x 55
9 x 55

I really am starting to get used to using DB's and I like them! The best part is you can go to failure and not worry about it because you ain't gonna get stuck under the bar! In fact, I actually got 9.5 reps on my last two sets if you count failing 1/2 way up! That is the one nice thing about DB's. I'll like them even better once I get the poundages up similar to my incline BB press.

Chins
9 x BW
8 x BW

BB Shrugs
15 x 170
15 x 170
11 x 170

Front DB raise
10 x 20
10 x 20
10 x 20

Cardio
10 min on treadmill (1 mile)

Nice little workout for being out of town at another gym.

[trans4mation]

Hey, I just measured my biceps too and also came in at 14.5". We probably started out at about the same size too, but your progress has come waaaay faster than mine.

Progress hasn't seemed that fast but after I put the numbers to it I've made some nice gains in strength and size in the last 14 months. I'd like to top 15" by the end of the year. I've added some sets of bicep and tricep work which along with all my normal core stuff seems to have things growing right now. I'm also eating more lately.

[Stenn]

I really am starting to get used to using DB's and I like them! The best part is you can go to failure and not worry about it because you ain't gonna get stuck under the bar! In fact, I actually got 9.5 reps on my last two sets if you count failing 1/2 way up! That is the one nice thing about DB's. I'll like them even better once I get the poundages up similar to my incline BB press.

In addition to safety, there are a lot of reasons to favor DB over BB bench press. They don't require a special bench and most folks stay away from the heavy ones. This allows less waiting in a busy gym. When my elbows and shoulders act up, DB bench press is much more comfortable than BB bench press because I can hold my hands at any angle I want instead of having to grasp a rigid, straight bar with both hands. The only problem I ever ran into with DB's was when they got kinda heavy. Once them suckers get up near 100#, it becomes a trick and a chore to get them into position. In fact, entire threads on bb.com have been devoted to the art of getting heavy dumbbells into place for various pressing exercises.

[trans4mation]

Monday 3/29/2010

Squats
15 x bar
8 x 95
5 x 135
10 x 160
10 x 160
10 x 160 (+5 lbs)

Movin' on up, slowly, but movin' on up. I don't know why but higher rep squats fatigue my lower back. I was trying to keep a nice arch but caught myself leaning forward on a couple of the last reps.

Pendlay Rows
8 x 135
6 x 155
6 x 155
6 x 155
7 x 135

BB Curls
8 x 70
8 x 70
8 x 70

T-bar rows
8 x 90
8 x 90
6 x 90

Cable rows
7 x 65
8 x 60
8 x 60

Chins
6 x BW
5 x BW

DB Curls
15 x 25
8 x 30

Cardio
7 min, .7 miles on treadmill

[Stenn]

I don't know why but higher rep squats fatigue my lower back. I was trying to keep a nice arch but caught myself leaning forward on a couple of the last reps.

They fatigue my lower back too. It ain't a bad thing as long as you keep good form.

[BrotherWolf]

Monday 3/29/2010
Movin' on up, slowly, but movin' on up. I don't know why but higher rep squats fatigue my lower back. I was trying to keep a nice arch but caught myself leaning forward on a couple of the last reps.


Of course they fatigue your lower back .. leaning forward is not bad , if you do a low bar squat you need to lean forward slightly if you want to sit back, the important thing is that you don't raise the back sooner than your hips and try and Good morning the weight..

hips and back move at unison.. if you find it hard to do take a few lbs off the bar

[trans4mation]

Tuesday 3/30/2010

Bench
15 x bar
8 x 95
5 x 135
3 x 155
5 x 175
5 x 175
5 x 175

Skulls
10 x 80
8 x 80
7 x 80

I upped skulls from 77 lbs last week. Man they burned tonight. Nice pump in my tris. I know it's not a lot of weight but it beats the 50 lbs I started out doing. LOL

Calf
toe raises
18 x 300
18 x 300
18 x 300

Tricep push downs
10 x 77.5
10 x 77.5
9 x 77.5

Abs
leg lifts
10 x BW +12.5 lbs
10 x BW +12.5 lbs
7 x BW +12.5 lbs, drop set to 8 x BW

Decline CGBP
7 x 155
6 x 155
5 x 155

Hammer grip Chins
8 x BW
7 x BW

Cardio
.7, 7 min on treadmill

[trans4mation]

4/1/2010 Thursday

Deads
8 x 135
5 x 195
5 x 225
5 x 260
7 x 295 (+5 lbs)

I got 7 reps instead of the intended 5. I think I'm going to bust through my previous best in a few weeks!

BB Press
10 x bar
8 x 65
3 x 95
5 x 120
4 x 120
3 x 120

Weak tonight!

DB Press
8 x 45
8 x 45
8 x 45

Back Ext.
2 x 15 x BW +45

Hammer Curls
3 x 8 x 35

Pullups
7 x BW
6 x BW
6 x BW

Chins
8 x BW
7 x BW

[trans4mation]

Saturday 4/3/2010

I felt really good this a.m. I got a good night's rest and felt like tearing up the iron!

Incline bench
10 x bar
8 x 95
5 x 135
6 x 155
6 x 155
6 x 155

Dips
5 x BW
6 x 55
6 x 55
6 x 55

I've taken a bit of the forward lean out of my dips and am trying to concentrate on hitting the tris a little harder. This has cause me to back off a couple of pounds but I really want to concentrate on my tris a little more than chest right now.

Abs
leg lifts
11 x BW +12.5 (+1 rep)
10 x BW +12.5
6 x BW +12.5

Incline DB

These felt strong today! I'm getting really close to upping to 60's. I just can't say enough about how much I like using DB's. I've only been doing them a few weeks but each week I get more and more stable with them. I'm using these for my higher rep work so I'm going light but I can tell they are strengthening my stabilizer muscles. DB's were a bit intimidating the first time I started using them but now I can't imagine not using them. Don't get me wrong, I still love my barbell lifts but doing both will be part of my training from now on.

11 x 55
10 x 55
9 x 55

BB shrugs
15 x 170
15 x 170
15 x 170

Front DB raises
10 x 22.5
9 x 22.5
8 x 20

Calf
toe raises
18 x 300
20 x 300
20 x 300 (+2 reps)

Upright rows
10 x bar
10 x 65
10 x 65

Chins
8 x BW
6 x BW

Cardio
10 min, 1 mile on treadmill

[Korr]

Good job, and solid workout.


Saturday 4/3/2010


I've taken a bit of the forward lean out of my dips and am trying to concentrate on hitting the tris a little harder. This has cause me to back off a couple of pounds but I really want to concentrate on my tris a little more than chest right now.


That's how I have always done Dips. They are a great exercise, that really hit the chest, shoulders, and triceps.




These felt strong today! I'm getting really close to upping to 60's. I just can't say enough about how much I like using DB's. I've only been doing them a few weeks but each week I get more and more stable with them. I'm using these for my higher rep work so I'm going light but I can tell they are strengthening my stabilizer muscles. DB's were a bit intimidating the first time I started using them but now I can't imagine not using them. Don't get me wrong, I still love my barbell lifts but doing both will be part of my training from now on.




DBs are a great tool for working around or assisting BBs lifts. When I was recovery from my RC shoulder issue last year, I hammered heavy volume DB bench. It's was great since it took a lot of pressure off the shoulders.

[trans4mation]

Thanks Korr.

[trans4mation]

Monday 4/5/2010

Squats
15 x bar
8 x 95
5 x 135
10 x 165
10 x 165
10 x 165 (+5 lbs)

The higher rep squats kinda take the wind out of me. I started out doing starting strength then on to Madcow so my working sets were always 5 reps. The highest I got was around 225 or 230 x 5. Interestingly enough, my legs feel like they are getting worked pretty well with the higher reps and lower weight. I've been slowly working up the weight and will go for 170 next week.

Rows
8 x 135
6 x 155
6 x 155
6 x 155
7 x 135

T-bar rows
10 x 95
10 x 95
10 x 95

BB Curls
5 x 80
8 x 70
7 x 70

Cable rows
10 x 65
10 x 65
8 x 65

Chins supersetted with DB curls
7 x BW
12 x 27.5 curls
4 x BW
12 x 27.5 curls

Cardio
7 min, .7 mile on treadmill

[BrotherWolf]

Thanks to you I am back at doing weighted Dips.....thanks for the inspiration:)

[trans4mation]

That's what I like to hear. You are going to like what they do for your chest and tris!

[BrotherWolf]

That's what I like to hear. You are going to like what they do for your chest and tris!

Yeah.. I used to do them often but the tendinitis didn't agree with that and chins, especially weighted... now it's almost all good

[trans4mation]

Tuesday 4/6/2010

Bench
15 x bar
8 x 95
5 x 135
3 x 155
4 x 185
3 x 185
2 x 185

Skulls
10 x 80
9 x 80
8 x 80

Calf toe raises
18 x 300
18 x 300
18 x 300

Tricep push downs
10 x 77.5
9 x 77.5
8 x 77.5

Abs
leg lifts
10 x BW +12.5
8 x BW +12.5 drop set to 7 x BW
10 x BW +12.5

Decline CGBP
7 x 155
6 x 155
6 x 155

Chins
8 x BW
7 x BW

[Husky Bob]

another thing for legs you might try is drops sets. That entails major reps as you descend in weights. I think it works best on leg presses.

You could pyramid up in weights. Then once you hit your heaviest weight, just start stripping off the 45s and get right back on and crank out more reps! Drop 3 or 4 times.

Pretty brutal!

[trans4mation]

Thanks for the advice. Will try it!

[trans4mation]

Thursday 4/8/2010

I got after it tonight! My DL's felt really good! I grunted a little on the last couple of reps but I wanted them bad!

DL's
8 x 135
5 x 205
5 x 225
5 x 260
7 x 300

BB Press
10 x bar
3 x 95
5 x 120
4 x 120
3 x 120 +2 push press

DB Press
8 x 45
8 x 45
7 x 45

Back ext.
15 x BW +45
15 x BW +45
12 x BW +45

Hammer Curls
8 x 35
8 x 35
10 x 30

Pullup
7 x BW
6 x BW
5 x BW

Hammer grip Chins
6 x BW
6 x BW

Cardio
6 min, .6 miles

[Stenn]

Great work on the deads! I foresee a 3-plate lift in your near-future.

[trans4mation]

Three? Heck I want four! My best lift previously has been 315 x 5 but I think I'm stronger than I was then back when my knee was acting up. My knee is healed now and I'm ready to bust on through my old PR in the next couple of weeks.

[Stenn]

Three? Heck I want four! My best lift previously has been 315 x 5 but I think I'm stronger than I was then back when my knee was acting up. My knee is healed now and I'm ready to bust on through my old PR in the next couple of weeks.

I see 3 plates in your near future. 4 plates will take a little longer. :D

Honestly, if you programmed it right, you could probably beat 315x5 right now. For instance, this might work:

135x5,5
225x3
275x2
295x1
315x6

[BrotherWolf]

I see 3 plates in your near future. 4 plates will take a little longer. :D

Honestly, if you programmed it right, you could probably beat 315x5 right now. For instance, this might work:

135x5,5
225x3
275x2
295x1
315x6

I agree.. the road to 3 plates was relatively easy for me , 4 plates came but boy
it's heavy

[trans4mation]

Thanks Steve and Brotherwolf! I'm a patient man but I figure I'm only about 40 or 45 lbs away from a 405 lift. I'm going to keep working the progression and when I stall I may try for a 1 x PR at that time.

[Stenn]

Thanks Steve and Brotherwolf! I'm a patient man but I figure I'm only about 40 or 45 lbs away from a 405 lift. I'm going to keep working the progression and when I stall I may try for a 1 x PR at that time.

Sounds like a good plan.

[BrotherWolf]

Sounds like a good plan.

A good plan indeed

[trans4mation]

Saturday 4/10/2010

I wasn't feeling as chipper this morning. I didn't get to bed early enough last night.

Incline Bench
15 x bar
8 x 95
5 x 135
5 x 157
4 x 157
8 x 135

Dips
5 x BW
6 x BW +55
6 x BW +55
6 x BW +55

Abs
weighted leg lifts
10 x BW +12.5
8 x BW +12.5 +7 BW
10 x BW +12.5

Incline DB
10 x 55
8 x 60
8 x 60

BB shrugs
15 x 170
15 x 170
15 x 170

Calf
toe raises
18 x 300
13 x 350
13 x 350
13 x 350

Upright rows
10 x bar
10 x 70
10 x 70

Front db raises
10 x 20
10 x 20
10 x 20

Chins
9 x BW
8 x BW
6 x BW

Cardio
.5 miles on treadmill

[trans4mation]

Monday 4/12/2010

Squats
15 x bar
8 x 95
5 x 135
10 x 170
10 x 170
10 x 170 (+5 lbs)

Believe it or not these are starting to get hard. On the last set I was out of breath on the last few reps!

Rows
10 x 135
6 x 155
5 x 155
5 x 155

T-bar rows
3 x 10 x 90

BB curls
8 x 80 (+4 reps)
8 x 70
8 x 70

Cable rows
3 x 8 x 65

Chins
6 x BW
6 x BW
10 x 27.5 DB curls

Cardio
6 min, .6 miles

[Stenn]

Believe it or not these are starting to get hard. On the last set I was out of breath on the last few reps!

Out of breath seems reasonable to me considering that you did three sets of ten reps at 94% of your bodyweight.

[trans4mation]

Next week won't get any easier either. I've been bumping 5 lbs per week. You don't know how glad I am looking back that I backed off the heavier stuff in favor of ligher weight and more reps. My knee is thanking me for it right now. It's still a good leg workout and eventually I'll work my way back up to some respectable weight.

[BrotherWolf]

Out of breath seems reasonable to me considering that you did three sets of ten reps at 94% of your bodyweight.

Exactly my thought ...

[BrotherWolf]

Next week won't get any easier either. I've been bumping 5 lbs per week. You don't know how glad I am looking back that I backed off the heavier stuff in favor of ligher weight and more reps. My knee is thanking me for it right now. It's still a good leg workout and eventually I'll work my way back up to some respectable weight.

I am using the opposite approach, I keep my weight up but my reps down
my knee always hurt but not while lifting only after.. so **** it I am ok with that :)
Box squats are great, a combination of very wide stance , sitting back and keeping my shins perpendicular to the floor does wonders

[ectoBgone]

Nicely done . I think alternating rep ranges is a good and healthy thing if mechanical load progression is still the top priority. I am finding that different muscle groups seem to respond better at different ranges, and it can even change over time! Keep up the solid work.

[trans4mation]

Thanks Jason!

Tuesday 4/13/2010

BB Bench
15 x bar
8 x 95
5 x 135
3 x 155
5 x 175
3 x 185
5 x 155
8 x 135

Skulls
10 x 67.5
10 x 75
9 x 80

Calf
toe raises
16 x 350
16 x 350
16 x 350

Tricep push downs
3 x 10 x 70

Abs
1 x 10 x BW +10 lbs leg lift
1 x 15 x 140 lbs crunch machine
1 x 15 x 140 lbs crunch machine

Overhead cable ext.
10 x 50
7 x 50
7 x 50

Chins
7 x BW
5 x BW

[trans4mation]

Thursday 4/15/2010

Great night deadlifting, so-so to poor night on everthing else.

DL's
8 x 135
5 x 205
5 x 225
3 x 265
7 x 305 (+5 lbs)

BB Press
10 x bar
8 x 65
3 x 95
3 x 120
6 x 100
6 x 100
6 x 100

My press stunk. Dunno what happened but I was up to 5 x 120 and have steadily gone down for 2 weeks straight.

DB Press
8 x 45
6 x 45
7 x 45

Back ext.
15 x BW +45
15 x BW +45
15 x BW +45

Hammer curls
6 x 35, drop set 3 x 30
11 x 30
8 x 30

Pullup
7 x BW
6 x BW
6 x BW

Chins
6 x BW
6 x BW

[BrotherWolf]

Lots of stuff you did there...
the overhead press is always hard for me too I went from 165 to barely being able to do 120 and it was almost a year ago ... I thought by now I'd be pressing 185 for reps

[Stenn]

My press stunk. Dunno what happened but I was up to 5 x 120 and have steadily gone down for 2 weeks straight.

Try your barbell presses before deads next time. You might surprise yourself.

[BrotherWolf]

Try your barbell presses before deads next time. You might surprise yourself.

I agree, deadlifts will drain you
plus I personally could never do DL as first lift .. need to ease into it mentally more than anything else :)

[trans4mation]

Good point guys. The last 3 reps of 7 x 305 I was straining and grunting to get them. Makes sense why I had less gas in the tank for everything else.

[trans4mation]

Saturday 4/17/2010

I found a new item I like. They are called Energy Breathsavers. They are lifesavers with caffeine. Three are equal to a cup of coffee (which I can't stand). I just pop them in my mouth throughout the workout and they seemed to help keep me a little more focused.

Incline BB Press
15 x bar
8 x 95
5 x 135
6 x 155
6 x 155
6 x 155

Dips
6 x BW
7 x BW +55
6 x BW +55
6 x BW +55

Abs
leg lifts
10 x BW +12.5
10 x BW +12.5
10 x BW +12.5

Incline DB
8 x 60
7 x 60
7 x 60

Shrugs
15 x 185
15 x 185
15 x 185

Calf
toe raises
15 x 300
14 x 350
14 x 350
15 x 350

Upright rows
10 x bar
10 x 75
10 x 75

Chins
9 x BW
6 x BW

Cardio
.6 miles, 6 minutes

[trans4mation]

Monday 4/19/2010

Squats- The last set is getting really hard on these. I just can't catch my breath.

8 x 95
5 x 135
3 x 155
10 x 175
10 x 175
10 x 175 (+5 lbs)

Bench Press
8 x 95
5 x 135
3 x 155
6 x 175
6 x 175
4 x 185 (little help on last rep)

Skulls
8 x 80
6 x 85 + CGBP to failure
7 x 85 + CGBP to failure

Tricep cable push downs
72.5 x 11
77.5 x 10
77.5 x 10

Decline CGBP
10 x 135 pause at bottom extra slow reps
7 x 155
4 x 165

Chins
8 x BW
7 x BW

My arms and chest got a great workout tonight!

[trans4mation]

Tuesday 4/20/2010

My body is responding positively to me moving my chest/tri workout to Monday and my back/bi workout to Tuesday. Poundages and reps were up on several lifts.

Rows
8 x 135
7 x 155
8 x 155
8 x 155

Calf
toe raises
18 x 300
15 x 350
15 x 350
15 x 350

T-bar rows
10 x 90
10 x 95
8 x 95

Curls
8 x 80
5 x 80 + 3 x 70
8 x 70

Cable rows
3 x 10 x 65

Abs
leg raises
11 x BW +12.5
10 x BW +12.5
12 x BW +12.5

Chins
5 x BW
4 x BW
7 x BW

Cardio
.6 miles, 6 minutes

[Korr]

I have to give you major props for helping to inspire me in working dips again. I forgot how great an assistance exercise they are for bench. Between my change of grip, and dips my bench is quickly going up.

Thanks. :)

[trans4mation]

I have to give you major props for helping to inspire me in working dips again. I forgot how great an assistance exercise they are for bench. Between my change of grip, and dips my bench is quickly going up.

Thanks. :)

I'm glad to hear that! Dips are a great exercise!

[trans4mation]

I forgot to mention. My legs are responding to the high(er) rep squats. I can never remember my entire upper legs being so sore the day after squatting. I must be tearing new muscle fiber that heavy low reps wasn't attacking. My inner quad, outter quad, hip flexors, hams and glutes are hurting!

[Korr]

I forgot to mention. My legs are responding to the high(er) rep squats. I can never remember my entire upper legs being so sore the day after squatting. I must be tearing new muscle fiber that heavy low reps wasn't attacking. My inner quad, outter quad, hip flexors, hams and glutes are hurting!

That's because you hit different muscle fibers. When going heavy you use slow twitch, and by going low weight high rep you are hitting fast twitch. This is why many strength building programs have people working major compound exercises more than once a week. Many of them use a heavy day, light day, and semi heavy day lifting routine. This helps stimulate faster growth in both mass and strength.

[BrotherWolf]

I have to give you major props for helping to inspire me in working dips again. I forgot how great an assistance exercise they are for bench. Between my change of grip, and dips my bench is quickly going up.

Thanks. :)

Me too I started doing dips again because of him :)

[trans4mation]

Thursday 4/22/2010

Deadlift
8 x 135
5 x 205
5 x 225
3 x 265
7 x 310 (+5 lbs)

I delivered a baby on the last rep. I let out a yell and had a few people looking and commenting. One guy came up and said something about it and I told him I was determined to get 7 reps. The good news is I kept my back tight and form was good even on the "strainer" rep. LOL

BB Press
10 x 65
3 x 95
5 x 105
5 x 115
5 x 120

DB Press
10 x 45
9 x 50
8 x 50

Back ext
3 x 15 x BW +45

Pullup
7 x BW
6 x BW
6 x BW

Hammer grip Chins supersetted with hammer grip db curls
4 x BW
10 x 30
4 x BW
8 x 30
4 x BW
8 x 30

[Stenn]

I delivered a baby on the last rep. I let out a yell and had a few people looking and commenting. One guy came up and said something about it and I told him I was determined to get 7 reps. The good news is I kept my back tight and form was good even on the "strainer" rep. LOL

LOL Sounds like you had fun at the gym today, except for the "having a baby" part. :D Now, do 315 already! The suspense is killing me.

[trans4mation]

Next week Steve! Seven reps is going to be challenging. I know I'll get 5 or 6 but I want to get a 7 x 315. That gets me really close to a 1 x 380. The online calculator estimates my 1RM at 372 on the 7 x 310. I think that is actually pretty close because I got a 340 off a 5 x 295 last year when the online calc estimated I should get 337. One thing is for sure, I'll actually make the 1RM lift before I claim it!

I did a 5 x 315 back on 2/11/2010 right before my knee flared up. I was straining really hard to get the last two reps back then. I'm feeling a lot stronger right now and my knee is all better.

Anyhow, 405 is getting a little closer each day!

[BrotherWolf]

LOL Sounds like you had fun at the gym today, except for the "having a baby" part. :D Now, do 315 already! The suspense is killing me.

Yeah really enough already LOL
cut down on the reps do 3 and 5 reps sets and put that 3rd plate on .. you can do it :)

[trans4mation]

Saturday 2/24/2010

Big day, turned 41 today! I mixed up a jug of White Flood and took it with me to the gym and sipped on it throughout my workout. For the first time I think it actually gave me a little boost!

Incline BB press
15 x bar
8 x 95
5 x 135
7 x 157
6 x 160
6 x 160 (+5 lbs)

Dips
6 x BW
7 x 55
6 x 57.5
5 x 57.5 (+2.5 lbs)

Dips were feeling really strong today. I think I'm going to see how many BW dips I can do sometime. I can remember when I could barely get BW dips. Now BW feel like a breeze. I banged out a few quick BW reps to warm up then strapped on the plates!

Abs
weighted leg lifts
12 x BW +12.5
12 x BW +12.5 (+2 reps)
10 x BW +12.5

DB Incline Press
8 x 60
8 x 60
7 x 60

Lovin' DB's!

Shrugs
15 x 185
15 x 185
15 x 185

Upright rows
10 x 75
10 x 75

Weighted Chins
7 x BW +10 lbs (+10 lbs)
8 x BW +10 lbs

Cardio
1.2 miles, 11 minutes on treadmill

Came home and blended up my post workout "old reliable" baked sweet potato smoothie!

1.5 cups fat fee milk
1 medium baked sweet potato
2 scoops chocolate whey
2 spoon fulls of dextrose
1/4 cup of oatmeal (I like the texture it adds)
nutmeg
cinnamon
handful of ice

[Korr]

Great job as usual.


Came home and blended up my post workout "old reliable" baked sweet potato smoothie!

1.5 cups fat fee milk
1 medium baked sweet potato
2 scoops chocolate whey
2 spoon fulls of dextrose
1/4 cup of oatmeal (I like the texture it adds)
nutmeg
cinnamon
handful of ice


Holy crap! That's not a smoothie, it's a meal in a cup. :D

How does it taste?

[BrotherWolf]

Came home and blended up my post workout "old reliable" baked sweet potato smoothie!

1.5 cups fat fee milk
1 medium baked sweet potato
2 scoops chocolate whey
2 spoon fulls of dextrose
1/4 cup of oatmeal (I like the texture it adds)
nutmeg
cinnamon
handful of ice

Nice glob .. :) how much carbs are in it ? not that I care I am just curious some folks around here would get fat just by looking at it :)

[trans4mation]

How does it taste?

They taste like pumpkin pie!

[trans4mation]

Nice glob .. :) how much carbs are in it ? not that I care I am just curious some folks around here would get fat just by looking at it :)

Quick math says:

633 Cals, 62.5g Protein, 79.5g Carbs, 8g fat



Take out the dextrose and oats and this is the breakdown:

483 Cals, 60g Protein, 46g Carbs, 5.5g Fat

Yes, I eat it as a meal after a workout. Ectos need carbs.

[trans4mation]

My breakfast smoothie

1.5 cups of fat free milk
1/2 cup of oatmeal
1 scoop of vanilla whey
5 frozen strawberries

450 Cals, 41g Protein, 58g Carbs, 5.5g Fat

Occasionally I might add a second scoop of whey which bumps it to:

580 Cals, 64g Protein, 60g Carbs, 8g Fat

[BrotherWolf]

Quick math says:

633 Cals, 62.5g Protein, 79.5g Carbs, 6.5g fat



Take out the dextrose and oats and this is the breakdown:

483 Cals, 60g Protein, 46g Carbs, 6.5g Fat

Yes, I eat it as a meal after a workout. Ectos need carbs.

Pretty good, it's really not that much carbs I thought it would be more

[trans4mation]

Monday 4/26/2010

Squats
10 x bar
8 x 95
5 x 135
3 x 155
10 x 180
10 x 180
10 x 180 (+5 lbs) had to pause rest a little on the last few reps

Bench
10 x bar
8 x 95
5 x 135
3 x 155
6 x 175
3 x 185
0 x 205
9 x 135

Skulls
10 x 80
7 x 85
7 x 85 + 9 cgbp

Tricep push downs
13 x 72.5
8 x 80
7 x 80

Decline Bench-Super slow extra wide grip.
10 x 135
6 x 155
4 x 165
9 x 135

Chins
8 x BW
5 x BW
6 x BW

Dips- farting around waiting to spot a guy.
12 x BW
10 x BW

[Stenn]

Squats
10 x 180
10 x 180
10 x 180 (+5 lbs) had to pause rest a little on the last few reps
That's a lotta good work right there, man!


Bench
5 x 135
3 x 155
6 x 175
3 x 185
0 x 205
From 135, you increased the weight by 20# (good), 20# (good), 10# (good), 20# (WTF?)
Had you gone from 185 to 190 or 195, you might have been able to squeeze out a rep or two. The 20# jump to 205 was just too big at that point in the game.


Dips- farting around waiting to spot a guy.
12 x BW
10 x BW
LOL Good use of your time. :)

[trans4mation]

The 20# jump to 205 was just too big at that point in the game.




I knew it was when I did it. Next week I'm just going to bump 5 to 190. I can get 205 but not after the 6 x 175 with the 6th rep being a "strainer"!

[BrotherWolf]

Your bench progression today looks almost the same as mine :)

[trans4mation]

Thanks BW.

Hey on a sidenote I got a nice compliment in the gym tonight. This younger guy and his wife came up to me and he said, "man you're in here all the time, you're making me feel guilty". I told him I'm just an old guy who is trying to roll the clock back. He asked me how old I was and I told him 41, he said "man you don't look it, you look great".