Training Journal

[jiacstrap]

Right now im training mostly for size, but I also play 3 sports, soccer/wrestling/baseball and am always focusing on strength.

[jiacstrap]

3/9/03 4/12/03
height 6' 6'
weight 156 163
Rarm 12.75 13.25
Larm 12.5 13
cheslat 37.25 38.5
waist 29.5 31
Rforarm 11 11.5
Lforarm 10.25 11
Rthigh 19.75 21
Lthigh 20 21.5
Rcalf 13.75 14.25
Lcalf 13.75 14
neck 16.5 16.75



6/14/03

height: 6'
weight: ???
Neck: 16, 17.25
Rarm: 11, 13.5
Larm: 10.75, 13.5
ChestLat: 36.25, 38.5(top of nipple)
Waist: 30.5 (bellybutton)
Rforearm: 11.25, 11.5
Lforearm: 10.75, 11.25
Rthigh: 15.25, 16 (2 inch above cap)
Lthigh: 21, 21.5 (2 inch above cap)
Rthigh: 21, 21.5 (8 inch above cap)
LThigh: 21, 21.5 (8 inch above cap)
Rcalf: 14.25, 14.25
Lcalf: 14, 14.25

[jiacstrap]

Stats as of May 03'

6' - 163 lbs

Bench- 185
Squat- 245
Deadlift- 255

total- 685

[jiacstrap]

Some workouts before I started keeping my journal:

Thursday, June 12th, 2003

Did ply's today after school and lifted my traps/neck. Did:

Trap bar shrugs: 70+barx10, 3x90+barx10
4 way neck machine: 2 sets each side, 40x10

Saturday, June 14th, 2003

Sumo Deadlift: 135x8, 155x6, 185x6, 205x5, 215x3
Leg Curl: 45x12, 55x10, 65x8

notes: Only did two exercises because my low back was sore from squatting a couple days ago and my gym (downstairs) is a mess because I have everything moved around so im ready when I get my squat rack next week. So I couldn't do Glute Ham Raises this workout. I plan on doing grip and neck her next week and adding some GM's and GHR.

Sunday, June 15th, 2003
2pm- Chest/Tri's

BB Bench: 45x20, 95x8, 115x6, 135x10, 145x6, 145x6

DB Incline Bench: 37.5x6, 37.5x6

Dips: bwx6, bwx6

Skullcrushers: 45x8, 50x6

Cable Tri Pulldowns: 40x8, 45x6

9pm- Cleans/Calves

Hang Cleans: 135x5, 135x4(failed on 5th), 155x1, 165x1

Smith Machine Calf Raises(on block): 135x15, 145x15

Im glad I could clean my weight Gotta get more protein, it will be a lot easier when I get my protein in when I order it with my squat rack on Thursday

[jiacstrap]

Chest/Tri
Quads/Hams/Low Back
Shoulders/Bi/Forarms
Upper Back/Neck/Calves

Im going to go with this split for now, I just order a squat rack so I may have to have a light leg/lowback workout until it comes.

http://www.newyorkbarbells.com/92563.html

I also just ordered some optimum protein

[AMG]

Good luck with the new program!

[AJ010]

Good luck bro! You're gonna do great.

BTW, how old are you?

[jiacstrap]

Originally posted by UnlimitedSteel
Good luck bro! You're gonna do great.

BTW, how old are you?

Im 16, turning 17 in august

[AJ010]

Originally posted by jiacstrap
Im 16, turning 17 in august

Not bad bro.

[jiacstrap]

Sunday, June 21st, 2003

Lifting: 9:15pm- Chest/Tri

BB Bench: 45x20, 95x8, 115x6, 135x2, 155x8, 160x6, 160x5
DB Incline Bench: 42.5x7, 42.5x4
Dips: bwx6, bwx6
Skullcrushers: 50x8, 55x6
Cable Tri pulldowns: 45x8, 50x6

Notes:

Awesome workout, I did this workout late at night because I had a baseball game. Warming up I thought I would have a horrible workout but by accident I put 155 on the bar instead of 145, and I did 8 reps. I didn't know if I could get 8 reps with 145 last week let alone 155! That just goes to show you why HIT/slow reps isn't a good idea for hypertrophy or stength. I feel so much stronger since getting rid of the slow tempo's and working more on speed and strength. So it turned out today was full of PR's! PR's= Red Font. This was the kind of workout you wish you had every workout :)

[AMG]

Congrats on all the PRs!

[jiacstrap]

I had bad DOMS yesterday (tuesday) from that workout on Sunday. But today I can barely feel it.