first HIT log

[sword chucks]

I wanted to start a log on this site to get motivation and feedback. I started lifting in July of last year, never really made any gains though. Then I joined football, btu quit because I was too weak and small. I fell into the trap of lifting for 2-3 hours each day and doing way too much bicep work.

Then I got my own comp, and searchd for bodybuilding websites. I pretty much read all that i could from this site and thepumpingstation.com. I made up a good diet plan with plenty of protein and made a push-pull-legs split to use.

Currently, I am in the transition of bulking to cutting. I am dropping 2-300 cals per week, so I can get from 4500 to 2500. I am not starting cardio yet.

My split is this, using HIT principles:

Monday-lats/arms/abs
Wednesday-legs/deadlifts/abs/forearms
Friday-chest/shoulders(delts, neck, traps)/arms/abs

I usually eat about 500 carbs, 200 protein, and 100 fat per day, but sometimes its more. As I said, this changes weekly.

I put on quite a bit of fat, so next bulk I will definately use less calories. This is why I really want to get cutting early. I am not entering any contests, but I would like to be big and ripped. Unliek some, I do want to get bulky.

My latest measurements:

Bis/Tris: 13.25 inches
Forearms: 12 inch
Thighs: 21 inch
waist: 33 inch :o
Chest: 39 inch
Shoulders: 43 inch
Calves: 14 inch
Neck: 14.5 inch
Wrist: 6.5 inch

bf %- no idea
weight- I need to buy a scale :o

Just an edit: from all barbell exercises note that I thougt the bar was 25 pounds- 10 lbs more than it actually is. So if your keeping up with the weights I use, subtrat 10 from all barbell exercises.

[sword chucks]

my first workout to post on this site is tomorow

[superrman77]

Can't wait to see
good luck

[sword chucks]

I got into the garage right after school (3:20). Workout lasted until 3:55, including warm up and cool-down.

Exercise- weight x reps, comments

<b>Bent over Rowing- 90 x 6</b>, these were really hard. I was pulling for like 5 seconds on that last rep, and when I felt the cold iron pulling my shirt into my stomach, I felt like I should celebrate. But then I remembered that I still had to lower the weight... I tried to pull again but couldn't.

<b>Lat Pulldown- 105 x 6</b>, I'm not strong enough to do pull ups at 150 BW so I do these. I have steadily increaed the weight on these for the past 3 weeks by 5 pounds. I think that's pretty good. But I only did 6 reps at this weight instead of 8.

<b>Chin ups (underhand)- 4 + 1</b>, I do these off of a thing in my house. It's just like a big wood rod on the ceiling, but it seems to get the job done. I really felt my lats contracting as I pulled up. I did 2 more consecutively than last week, then did one more in a rest-pause fashion. At 150 BW, for me, these are hard to do, so dont laugh :)

<b>BB Skullcrusher- 70 x 6 + DB Curl- 30's x 5 + 1</b>, I only expected to do 67.5 on the crushers but managed to do 70. I added another rep to curling, which I seem to have plateaued in.

<b>Reverse Crunch-15 + Crunch- 20 x 5</b>, I do the Reverse crunches on the edge of a bench to get a maximum ROM. And then I added weight and blasted out 5 crunches.

<b>Wrist Curl-75 x 6 + Reverse Curl- 60 x 4</b>, added on to wrist curls and reverse curls. But I didn't hit my normal rep range for reverse curls.

Music: Red Hots

For some reason, curling is really hard for me. It's just plain uncomfortable. Not ina painful way, it just seems unnatural. My abs always feel really tight (maybe its because I had just trained them the set before, though).

I felt my lats working a little, but not too much, even though I went to failure. And my arms weren't burning up either. I did get a good chest pump though ( ? )

Anyway, I beat all prs today, as usual. I worked out pretty quickly, also.

After my workout, I had a shake containing 12 oz orange juice, 1 serving of gatorade powder, and 1.5 scoops of ON's 100 % vanilla whey protein- it tasted really good. Usually I have the carbs and protein in separate shakes because chocolate + OJ = puke but I got a new powder.

I seem to be always adding reps/weight. I know this has to end sometime, but if it keeps going on, should I jst keep my routine the same and keep doing it until I plateau in strength, then take my week off? Or take a week off in 3 weeks (spring break) like I have planned, which will be a good 8 weeks of hard training?

[sword chucks]

awwww, noone relpied... what will become of sword chucks...

[johnston]

Looks like a solid workout. You seem to have the essence of HIT in your workouts. I suggest using neutral grip pullups to emphasize the back more, and it lets you do more reps until you can do prone-grip pullups. May I suggest supersetting your pull-ups with the pulldowns or pullovers ? That gives a good pump for me. Also, if you are trying to add good mass, try eating 18x your current body weight in calories. Based on your given nutritional stats, you are eating 3200 or so calories a day. That is too many calories. For 150 lbs, you should be eating about 2700 calories. That works out to 6 meals at 450 calories each. Your carbs should be about 350 per day, accounting for 50 % of your calories. Your protien looks fine at 200 grams, which is 30 % of your calories. Also, your fats should be at 75 grams, which is 20 %. There you go. Good luck !

[Heisman]

Nice workout. Try preacher curls for the biceps. Also, to make some thing bold you have to use these: [b]

Focus on working your lats on the pulldowns and chin ups. Just focus on them, and you should feel them being used more.

[sword chucks]

Squat- 135 x 12, I used to use 225 for 1/2 reps on squats. but then I decided that I would just suck up my ego and do full, ass to calves squats. These hurt a lot, but they hurt my ego even more. I really had to focus to squat down fully and keep form strict.

deadlift- 240 x 3, I usually use as much as I can for 3 reps one week, then keep the same weight but shoot for 6 the next week, then start over. I have added a lot to my deadlift so far.

Leg Curl- 110 x 6, I have really gotten stronger at these so far.

Standing Calf Raise- 245 x 10 , I really felt the pressure on my legs as I stepped under the bar, since I hadn't really warmed up my quads to this much weight yet.

Reverse crunch- 12 + Decline Twist Crunch- 8 - pretty good, I really felt these. Twist crunch = hard.

Front hand lever + Rear hand lever- 8 x 20 each gave my forearms a nice burn.

Overall, good workout... I didnt really want to do it but I did anyway. I don't have a power rack in my garage, but I think I will try to get one this weekend. I have been squtting off of the uprights on my bench- very unsafe, but I don't care.

I think it will take a while for my squat to get back up to 225, but once it does my legs will be much bigger.

Can't wait until Friday's workout, though!

[sword chucks]

Thanks for the replies, everyone.

I agree with the nutrition thing, I read some article that said I ahd to eat 4000 + cals per day to gain mass. That was a while ago, but I felt pretty big and I didn't want to risk my optimal mass gains. So I stuck with it. I am currently at 3800 cals per day, and my diet is 95% clean (the 5% "dirty" would be saturated fats in some foods like meat, and the weekly cheat meal). Before I was looking to sugary foods like yogurt to fill up the gaps in my calorie intake.

But I think that a number like 18 x BW for calories can't be too exact. I see all sorts of numbers, from 20-30 x BW for bulking calories, but how can you determine how much weight oyu will gain just from bodyweight and a random number?

Heisman: I'm dont like precher curls too much, but I might work them into the rotation someday. Why do you suggest them, anyway?

[Heisman]

You will see much better development with full squats then you ever would have with half squats.

Buying a power rack was one of the smartest things I ever did.

[johnston]

I agree with the full range squats. I stopped squatting for a while and have just started up again. My legs basically stopped growing. Think about the nutrition thing for a minute. 500+ carbs is a lot for 150lbs, as is 100 grams of fat. Regardless of wether they are clean or not, if you don't burn 'em they will deposit on your body, because after all fats are fats and carbs are sugars. If you feel that those numbers I suggested aren't enough, stick to your plan. Just keep an eye out for rapid gains of more than 1lb per week. Even 1lb might be stretching it, because realistically you can gain 2 to 3 pounds of muscle a month. Also, keep measuring the waistline. If you notice serious fluxuations, your gonna need to adjust the diet. Also, milk products don't have much of the conventional sugar. They have lactose, which is terrific for mass gains as it burns really slowly, leaving the calories you ingest alone. Could you give me an idea of your supplementation and food schedule ? Thanks.

[sword chucks]

Heisman: yeah, I want to get around to it this weekend. Doign Calf Raises is scary without one... squats aren't too bad though. I Like the models that come with the low cables, pullup bar, and a dip station attached. I saw one like that for only 400 bucks somewhere online... but I could probably find one at TSA, too.

Johnston: I was actually going to make a note of what I consume today, and start to eliminate foods that add uncessesary amounts of stuff to my intake. My waist shot up 3 inches... but I was blind to this for some reason and I let it get out of hand. So, I'll post what I ate today later.

[sword chucks]

Here's what I ate today... it was a little less than I thought though. Next week I go down to 2800 cals per day.

1- 4 eggs, 3 shredded wheats, 1 cup milk- 48/31.5/19.5

2-proten shake-15/31/3.5

3-pb, 3x wheat bread, apple- 63/16/18.5

4-2 serv oats, 2 serv cheerios, 2 cups milk, 1 scoop whey-123/55/15

5-chicken, potatoes, vegetables, 1 cup milk- 600 cals

6-cottage cheese x 2, wheat bread x 2, milk, total-71/40/10

320/173/67
1280/692/603-2575 + 600 dinner = 3175 cals

[johnston]

Hmmm, not too bad. Still a little high on the fat, but you can correct that I'm sure. Just sub some protien for some of the fat. Also, try and avoid eating processed food like peanut butter. Go for the natural pb, because it doesn't contain hydrogenated oils or lots of maltodextrin, which is a cheap sugar that doesn't burn too easily. Try to eat more vegetables for carbs. Might I suggest substituting veggies for the bread at meals 3 and 6 ? Also, if you're not eating your last meal right before bed, do so. All that lactose and casien will take several hours to burn off while you sleep, which is good. One last thing. Do you take a multi-vitamin/multi-mineral ? If not, you should. If you have any furthur questions or comments, you know what to do.

[sword chucks]

I didnt know 67 was high fat. At dinner I didn't have much fat but had a lot of carbs and protein so what it says there isnt exactly what I ate.

I do eat all-natural pb, and take a mv.

I thought I would be around 3500 cals but I only total around 3200. Im still gaining a little size, though, which is good... 3 weeks until i start HIIT.

Now for todays workout

Incline BB Press- 110 x 5, same reps as last week but 2.5 more lbs! When I got the first rep it felt pretty hard, but it stayed that way for the next 3, then I slowly got out another.

Flat BB press- 110 x 3- these were bad. I overestimated how much weight I could add this week, but I still pushed hard.

Military press- 80 x 6- I added 5 more pounds this week! Hell yeah! And I got the same # of reps. For these I pick the bar up off of the ground, clean it, and then do my reps like a normal military press.

BB Shrug- 215 x 5- it was easier to just slide on my bigge rplates and do 215 than it would be to slide on a bucnh of tiny plates and do 212.5, so I just added 5 lbs and ground out 5, full ROm reps.

Neck Curl- 45 x 10 + Neck Extension- 45 x 8- I need a head harnass, holding all of these plates on my head is not ocmfotrable.

BB Curl- 67.5 x 5 + Bench Dips- 85 x 5- hell yeah, added 5 lbs to bench dips, and 2.5 for the bb curl, without sacrificing reps.

Wrist Extension- 52.5 x 6+ Hammer curl- 30's x 4- added 1 rep to wrist extensions and this was the first week I used DBs for hammer curls so I dont know about them. I remember the first time I used a plain, 45 lb. olympic bar to do wrist extensions, this felt like a feat of strength for me. It was my goal until jsut about a month ago, and now I hope to add more weight next time. My veins really bursted out of my forearms as I did the hammer curls.

Reverse Crunch-15 + Decline crunch-30 (both BW)- I at first thought of skipping abs becuase my workout was takin a while, but then I punished myself for thinking that by really blasting out painful reps.

Overall a nice workout... the bench presses felt great, I am really adding weight to these. I only have one more week to go until i max out. I have to keep training heavy, since I only have 2 more weeks left until my break.

[Heisman]

How do you increase the weight by 2.5 pounds?

You could probably ditch the neck roll thing all together.

[sword chucks]

I might stop training neck when my new lifting cycle starts (3 weeks): it's pretty uncomfortable, and may be dangerous I think.

I have sweet, sweet 1.25 pound plates that I bought at Galyans (for a standard bar). They're really little.

[Sorynn]

Originally posted by sword chucks
I might stop training neck when my new lifting cycle starts (3 weeks): it's pretty uncomfortable, and may be dangerous I think.

I have sweet, sweet 1.25 pound plates that I bought at Galyans (for a standard bar). They're really little.

sword chucks,

If the weighted neck exercises feel dangerous, you can always do them with manual resistance. I do a neck circuit and provide my own resistance with my arms...

Sit on a bench then...
1) 10 Neck extensions - Fold up a towel so it is 2-4 inches wide and slide it behind your head. Grab each side with one hand and pull up against your own resistance.
2) 10 neck curls - Take both hands facing palm up, overlap them and place them against your forehead, then curl your head down while pushing up with your hands.
3) 10 R side curls- place R hand on the side of the head and resist while tilting your ear to your shoulder.
4) 10 L side curls

Repeat the circuit 2 times total.

I used to do weighted extensions with a neck harness and worked up to 2 sets of 10 with 50 lbs, but I did not like the way it felt on my vertibrae. For me, this method increases neck strength and flexibility.

Good luck with you routine!

Respectfully,

Sorynn

[Sorynn]

Originally posted by Heisman
You could probably ditch the neck roll thing all together.

Heisman,

Actually, neck exercises can be very important for someone that is playing or will consider playing a sport like Rugby, American football or wrestling, and I think swords chuck is interested in football.

Neck exercises may not be important to someone only performing bodybuilding, if that person does not mind being massive and having a skinny neck :)

Respectfully,

Sorynn

[sword chucks]

Monday again! I made some sweet PR's today.. wait and see. I was really psyched up to train back: I just got a new Cd (toxicity by system of a down). Also, I was buyin shirts and the try-on room had a double mirror, so I did some lat spreading. My back looks so thick and cool! There are these columns of muscle all over and stuff... I wish I had double mirrors at my house.

Bent Rowing- 92.5 x 6, just added 2.5 lbs for the same reps

Pulldowns- 110 x 8 + 1 I added weight and reps this week at the same tiem! Awesome feel in the lats.

Chins- 3 + 3 assisted, the assisted ones werent to failure. I did one more chin up than normal this week.

BB Skullcrusher- 80 x 5 + DB Curl- 30s x 7, 10 LBS PR ON THE TRICEPS EXTENSION! WOOT! Also added reps on curls, I am definately adding weight next week. 2.5 lbs on each sounds good. My arms really felt big after these. I am proud of the skullcrushers.

Reverse Curl- 62.5 x 5 + Wrist Curl- 80 x 8, I swtiched it up because Wrist curls first make my wrists hurt when I do reverse curls after. This didn't hurt at all. And I adde dmore weight and reps for wrist curls, only weight on rev curls.

10 Reverse crunches+ 25 x 10 crunches, really felt the crunches.

Then I did 30 seconds of stretching lats, bis, tris, and forearms each.

Awesome workout today. I didn't have gatorade powder, but just OJ and 1.5 scoops ON, because gatorade powder has sucrose in it. *pats self on back for pr'*



Sorynn: Im not really into football, but thanks for the suggestions. I used to do that same thing, but I didn't feel like I could generate enough resistance with my arms in weird positions like that, so I started doin plate resistance. I'll give that a shot this friday, and tell you how it works.

[Heisman]

Good workout. I just said to ditch the neck thing because he said it was uncomfortable and he was thinking about ditching it anyway.

[johnston]

A most excellent workout ! Btw, you can drink gatorade after a workout, sucrose or no. Your body will absorb just about anything up to about fourty-five minutes to an hour after a workout. If you even had an addicition to pop (soda as you Americans term it), you could drink it then. Thought if OJ does it for ya, keep it.

[sword chucks]

Im still proud of myself for that pr. Anyway, OJ and vanilla is good enough.

By the way, I just call soda... soda. : p

[sword chucks]

Good workout today, except for deadlifts, here it is.

Squat- 137.5 x 5 + some half reps that I didn’t count, I didn’t count the half reps because they weren’t full reps. I could not force myself all the way down past rep 5. I went down to 75 and pumped out 20 reps, full, to practice form. I will do this, adding weight each time, until I become used to full squats

Deadlift- 235 x 2, I went for 250, and it wouldn’t budge because of the squats (I think). Well, I did get one rep, but then I let go and went down to 240.. miss… 230.. miss. Then I rested for a minute and went for 235, I could only get 2 full reps. I don’t know wtf was wrong with me today. Next week, I test my maxes, so I will do dl’s on Monday to put 100 % into them. Im going for 280, and nothing should get in my fvking way,

LEG CURL 112 x 5 good set, old fashioned, HIT style, slow negs, good feeling in the hams

Seated Calfs Raise 175 x 15 sweet, really felt the burn, it was almost unbearable but I worked through it. I did these because they’re safer- I would get smashed if I fell forward with 250 on my back.

Reverse crunch 15 + Twist Crunch 10 I don’t like these but I still did them 100 %

Front lever, rear lever- 11 x 5, couldn’t blast out too many reps today

Then I did some stretching.

So, overall, a good workout. I will max on Deads Monday so I can go to 110 %... they just didn’t click today. I need practice squatting.


I just found out that if I put a box really low I can practice going all the way down with ease. Yeah, common sense is not my strong point. Im workin on it.

[Heisman]

They are called box squats. A very good exercise IMO.

The squats, especially 20 of them, probably tired you out for the deadlifts. You'll do much better when you do them by itself.

[sword chucks]

I wasn't really thinking along the lines of box squats, since I would be going through constant motion through the whole movement, not exploding out of a sit.

[sword chucks]

TIME_3 20-4 10_________________
EXERCISE set
Incline BB Press**-15*, 12*, 6 115 x 4- really proud of this. I couldn’t wait to do this set all day at school because I knew that I would go up to 115 today. Felt good.
Flat DB Press** -12*, 8 110 x 5 + 2- my dad spotted me too early on the fith rep so I got under the bar again a few secs later and did 2 more reps
Military Press**- 12*, 8 85 x 3- I think I did a little too much. I was rushing to get 95 x 5 on this but I guess I didn’t get it.
BB Shrug- 12*, 8 217.5 x 4- its really awkward getting all of this weight off of my uprights because they’re too high up. But I did it, and got a good amount of reps.
BB Curl-15*, 12*, 8 Dips-12*, 8 70 x 4 + 85 x 2- I did some warm-ups but didn’t tuck my arms in enough. I wasn’t sure how much to use, went too heavy, and then by the time I got down to 85 I was too tired to do enough reps
Reverse Crunch-1 x failure Crunch 15*, 8 20/5, did crunches before reverse ones
BB Wrist Extension-12*, 8 Hammer Curl-12*, 8 52.5 x 6, 30s x 1- hammer curls had bad form. I didn’t realize it last week.
Neck Circuit Did curls, extensions, and lat flexors of the neck for 1 x 10 each, not to failure though,

Overall, a good workout, but it got me down that I didn’t do that many reps on everything. Next week I will try to go up in reps for everything and keep weight the same. I am happy about the 115 on the incline bench though,

[Heisman]

Your shoulders were probably tired from the chest movements.

Why don't you just put the barbell on the ground and then load the weights on?

[sword chucks]

because that's usually too much for me to deadlift into position without a good warm-up set. Ive been doing it this way for the past 2 months.

The thing is, I always BP before doing delt work. I dont know what the difference was this time.

[sword chucks]

I can't wait until monday's workout. That neck thing made my neck and traps really

goin for these maxes next week

DL: 280
Full Squat: 175
Flat Bench Press: 160

[Heisman]

Good luck with maxing out! Destroy the weight.

[sword chucks]

cool, were on page 2 now!

I meant to say my neck and traps were really sore in my last post.

Yeah, i can't wait... I think my DL power was being held back greatly by squatting first, so I should gey to 280. If I do, I will go for 290. That would be a huge increase, since my old max was 250.

I cant wait to max out on the bp though. Since my old max was 140 (2 months ago), a 20 pound increase is possible. Even though Ive been inclien bb-ing as my first exercise and then doing flat bb after, which had cut down the weight I use on flat bb press, I think this goal is acheivable.

Im not really sure about squats, sicne this is my first time full-squatting, but Ill give it all ive got.

[Sorynn]

Originally posted by sword chucks
cool, were on page 2 now!

I meant to say my neck and traps were really sore in my last post.



I should have warned you to take it easy for the first few times you do those. I think the increased range of motion really works out muscles in angles not normally worked. I hope it is just muscle soreness. Did your vertebrae feel okay through the entire motion?

[Heisman]

Originally posted by Sorynn
I should have warned you to take it easy for the first few times you do those. I think the increased range of motion really works out muscles in angles not normally worked. I hope it is just muscle soreness. Did your vertebrae feel okay through the entire motion?

It was most likely just soreness.

Get yourself pumped up before you max.

[sword chucks]

Actually, my neck and traps were just in pain bc of muscle soreness. Nothing bad.

Heisman- I sure was pumped up! But it didnt really help for reacvhing my goal. Heres the workout:

Monday- back/arms/abs
EXERCISE set
Deadlift max 265 x 1- I did 125 x 10, 175 x 6, 225 x 5, then 265 x 1. 265 was tough at the top but I kept pulling it and made sure to keep it tight to my body and it came up. It wasn’t too hard, even though I had never dead lifted that much It was my plan to then go up to 285, so I did. But, try as I might, I could not get it up. I went for 280, miss... 275, miss… 270, miss. I probably could have gotten 275 if I did it in between 265 and 285, but maybe not,
Pulldown 125 x 6- 15 lbs pr, but that’s probably because I didn’t do bent rows first. These felt pretty good, the last rep was hard.
Chin up 3 in a row, then some assisted. Not too good :/
Skullcrusher + DB Curl 81 x 3 + 32.5’s x 4- proud of the db curl but skullcrushers were not good.
Wrist Curl 81 x 6- these felt hard and I really got a good stretch out of them.
Crunches BW + 27.5 x 12- they were painful at the end

Then I did some stretching.

Overall: I only made a 15 pound increase in deadlifts. What’s up with that? Well, I think I didn’t do the last one to a full lockout, so that’s probably the issue there. I think this is the time that I come to a plateau, good thing I am taking next week off. I have to keep it heavy for 1 more week.

I was so psyched about the deadlifts, too. It sucks that I didn’t hit my goal. I was thinking about it all through school, how I couldn’t wait to lift. I was pumped right up until I didn’t get 285. Oh well…. I probably will be doing multiple reps with that next lifting cycle. 285, WE WILL MEET AGAIN!

175 squat, here I come, dammit!

[sword chucks]

Im relieved that my lower back isnt sore today- that would probably affect my squatting.

I thought about it, and today was the first day I did a 1rm with lockout at the top for deadlifts. So last time's 250 probably wasn't my full max.

My triceps are sore, and my back feels a little sore (but not too much). My triceps get sore after every workout.

Cant wait to squat and bench... I would do it today if I could.

3 days until spring break!

[sword chucks]

Heres the workout

EXERCISE set
Squat max The highest I got up to was 155 x 2. I had pyramided- 75 x 12, 115 x 6, 135 x 5, then planned to do 155 x 3, 165 x 1, and then max out at 175. But then my lower back felt kind of weird, and I couldn’t get out of the hole. So I rolled the bar off of my shoulders and got it back up on the uprights, this time with 165, ready to continue with my warm up. So far everything had been really easy, 175 was mine, but then under 165 my lower back stung. I tried to go down but it didn’t seem possible. I must have been rounding my back. I thought, what would Arnold do? I think Arnold would have been smart and re-racked the weight. So I did, and unloaded it, and moved on to leg curls. Probably the best thing I could have done.
Leg Curl 115 x 4- didn’t hurt my low back at all. I should have been proud but I felt bad about the squats. After this I did some leg extensions with 120, but not to failure.
Seated Calf Raise 175 x 30- talk about pain! I just kept going. I accidentally miscounted the weights and had a lot of weight on the bar (50 extra lbs) so I unloaded it and got it up ez. The burn was awesome. I then did some standing calf raises to burn out, since that would be my last set for the day.

I didn’t do anything else because a) it was stupid (in the case of the forearm lever thing), b) it hurt my back (crunches)

Or c, I forgot, because I didn’t print out my log to fill in. So I didn’t remember the neck that I had planned for today. I will do it on Friday.

My lower back is In pain. Just like the last time I tested my squat max (for ½ squats though), my lower back hurt a little. I have to practice form every day as if it were a workout (almost). I will just do 20 sets of 12 reps starting Monday morning all week, since I am not lifting next week.

I know nothing can go wrong when I bench 160. I plan to do this for warmups:
75-15
115-10
130- 5
140- 3
150- 1
160- 1

So far maxout week has not been going well, but I will get 160! Definitely! No doubt about it! Light, easy, warmup weight, anybody can do that.

My back still is in pain a little.

[Heisman]

To be honest, I didn't think you had a 285 max in you. However, you probably could have gotten 275. Live and learn.

That sucks about your back hurting while doing squats. The next time you do squats pay close attention to form.

Good luck with the bench!

[sword chucks]

I had my doubts about 285, too, but I knew I would get 175 (Squat)... if only I didnt screw up the form.

The Monday after next is legs, so I will feel out my squats with 5x3, going 140, 145, 150, 155, 160, and see how that feels. I cant use a % of a max I dont knoew,.

I just read Layne's journal on http://forum.avantlabs.com/?act=ST&f=10&t=6277&st=420, its pretty amazing.

I definately will bench 160, though. Maybe more?

[sword chucks]

Today was a half day at school, So im gonna eat lunch at 1, then lift from 2 to 3.

[sword chucks]

I didnt hit 160, heres the workout though

Bench Press max 150 x 1- I was warming up, and this felt pretty hard, but I added another 10 to the bar anyway. I didn’t make it. So I went back to 145 to warm up and did 1, then 155 and a miss. I think it’s because I didn’t prioritize flat bb pressing in my routine… well of course it is.
Incline BB Press 120 x 1- 115 x 2-95 x 5-75 x 6 (drop set)- I didn’t feel these in my chest like I usually do, only a little bit. I did some drop sets.
Military Press 85 x 2-75 x 3- I can’t really get the feel for these in my shoulders, I don’t know why.
BB Shrug 220 x 3- I was going to go light and do more reps but instead I upped the weight to 220. It was easy to pick it off of the floor
DB Curl + CGBP 35’s x 2 + 85 x 8- I wanted to DB Curl today so I made the db’s 2.5 pounds heavier and did it. I did some drop sets using bb curls and CGBP after this because I felt like it, and next week is off.
Wrist Extension 55 x 4-45 x 5- cool, I added weight and managed 4 reps. It is hard to type this because of the burning forearms!
Neck Circuit The side neck part felt good, I really prefer these to weighted neck exercises/
Then I did some stretching afterwards.

I guess I overestimated myself and so I set my goals too high. On the plus side, this workout was grueling and tough. My next split will be a beginner power lifting split, modified from one I saw on bb.com, and I will use it while I cut for a few months.

And now, spring break!

[sword chucks]

Goal: to increase strength in the squat, bench, and deadlift while on a diet.

The Training:

Monday- squat day- 13 sets
Squat- 5 x 5
GHR- 3 x 8
Standing Calf Raise- 3 x 15
Crunches- 2 x 8

Tuesday- HIIT cardio

Wednesday- bench day- 13 sets
Bench Press- 5 x 5
DB Overhead Press- 3 x 8
Close grip bench Press- 3 x 8
Rear Laterals- 2 x 10

Thursday- HIIT cardio

Friday- deadlift day- 15 sets
Deadlift- 5 x 5
Chin ups- 3 x 5
Bent over rowing- 2 x 10
DB Curl- 3 x 6
Wrist Curl + Wrist Extension- 2 x 8

Sat/Sun off

There it is. I think Heisman got good results by the 5x5 thing, so I am going to do it too.


My lower back doesnt hurt at all, but thats probably because I played it smart with the squats.

I can not stop ****ting today! I almost missed the bus because I **** for so long this morning : p. I dont know why, I'm not eating extra or anything.

[sword chucks]

I cant wait to lift on Monday. Its gonna be a long week off.

I got this awesome mario game, so hopefullt that will keep me occupied.

I practiced squatting, benching, and deadlifting for form earlier because I need to.

I am going to do leg curls in place of GHR's because I think GHR's are a little too advanced for me now.

Ill fill you in on what I ate today, after dinner.

[initabath]

Originally posted by sword chucks
Goal: to increase strength in the squat, bench, and deadlift while on a diet.


not hard, but need to be careful

[Heisman]

After you benched 150 you should have rested a few minutes and then tried 155. I made the same mistake. Live and learn.

I saw great results from 5x5. Just make sure you increase the weight each week.

If your ****ting problem persists then you might want to see a doctor, or you could just wake up earlier.

I still can't do 1 GHR by myself.

What Mario game did you get?

[sword chucks]

Heres what I had to eat yesterday:

Meal 1: 22.5/66/40
4 whole large eggs- 18/0/24
3 pcs Shredded wheat- 2/54/7.5
1 cup milk- 2.5/12/8
Multivitamin

Meal 2: 9/78/44
Cup oats- 5/52/10
Cup milk- 2.5/12/8
Scoop of whey- 1/2/23
1 slice wheat bread- .5/12/3

Meal 3: 8.5/49/39
2.5 oz tuna- 2/0/22.5
½ tbsp light mayo- 2.5/1/0
3 pcs Wheat bread- 1.5/36/9
1 cup milk-2.5/12/8

Meal 4: 8/76/21
Cup oats- 5/52/10
Cup milk- 2.5/12/8
1 slice wheat bread- .5/12/3

Meal 5: (dinner)- 20/40/40
Cup milk- 2.5/12/8
Chicken/Potatoes/a little stuffing- it totals to about 20/40/40

Meal 6: 9.5/71/38
2 serv cottage cheese- 5/12/22
1 serv total- 1/23/2
1 cup milk- 2.5/12/8

Totals:
76 grams of fat = 684 fat cals
356 grams of carbs= 1424 carb cals
218 grams of protein= 872 protein cals
Total cals = about 3000 cals

Tomorrow: cut out the 2 wheat bread from meal 6

Plan for this week: slowly cut out carbs from meals 5 and 6. By Monday there should be only carbs from milk in those meals. Then I will move the milk to other meals and have very few carbs in those meals.



Originally posted by Heisman
After you benched 150 you should have rested a few minutes and then tried 155. I made the same mistake. Live and learn.

I saw great results from 5x5. Just make sure you increase the weight each week.

If your ****ting problem persists then you might want to see a doctor, or you could just wake up earlier.

I still can't do 1 GHR by myself.

What Mario game did you get?

lmao, no Im not having a ****ting problem, I just thought Id mention the one time.

I made sure to rest 2-3 minutes between 150 and 160. The problem was, the bar was drifting a little, and it was hard to control. So, I don't think I could have handled it.

I borrowed sma 3 from a friend. Im almost done with it, I got a nasty letter from Bowser. turns out, he stole the princess. who knew?

What do you think of the other exercise choices that I made for my new routine?

[Heisman]

You might want to do SLDLs instead of leg curls.

Everything else looks pretty good. Let's see what happens.

You are going for mass and strength right, not just strength?

[sword chucks]

Originally posted by Heisman
You might want to do SLDLs instead of leg curls.

Everything else looks pretty good. Let's see what happens.

You are going for mass and strength right, not just strength?

I dont really like sldls, Id rather stick with leg curls for now. Anyway, I think sldls are more of a deadlift acessory than a squat one because of the way it works the lower back.

Id like to focus on strength right now, since when Im on a diet I cant really add any muscle mass.

[sword chucks]

m just copy-pasting this from my journal in word processor

Got a big scale today. I weigh 154-155 lbs.

I went out today, after lunch around 1, and didn’t eat until around 5 30, but I tried not to worry about it.

Whats funny is, my dad told me he doesn’t like my diet, when my sister, has only eaten **** up to this point. So far she has eaten 75% candy and 25% fast food, and I have eaten 100% healthy (except for about a tablespoon of light mayo, but that’s it, for the entire weekend) for weeks now.

Im having home-made tacos for dinner, which are healthy and they taste good. That will be Megan’s first even slightly healthy meal of the day, and then it will be canceled out by dessert.

I weighed my bars, they are both 15 pounds, so just take 10 lbs. off of all the barbell exercises that I did. The dumbbells are 2.5 each, so I was right about them. The collars are .5 pounds each. That means these are my maxes now:

Squat: 165 (guess): 80% is 130
Bench: 140: 80 % is 110
Deadlift: 255: 80 % is 205

[sword chucks]

Did some practice today ith 25 lbs:

10 x 10 squats
5 x 10 bent rows, bench press, deadlift, bb military press

I tried putting my elbows to the sides when bb military pressing and I felt the exercise much more in my delts than the way I used to do it. I was thinking of doing bb presses instead of db ones because of this, and it had been one of my goals to military press a lot of weight. Any thoughts, anyone?

[sword chucks]

It was my sisters birthday today, so they had an awesome looking cake. I started thinking, I have to get this craving out of my system. But then I told myself, "its not in your system!"

So I just sat with the family while they had cake. I know I woudl feel like **** if I had that cake, so I used some self-coaching to beat the temptation away.

[sword chucks]

*is huddled in a corner because he ha to wait a whole week to lift weights*

Maybe Ill hang out with some friends today.

I think I am going insane, I increased my post count by almost 40 yesterday

[Heisman]

Increasing your post count by 40 isn't hard (look at my average).

I like how you practiced the lifts. Too few people do that.

Do the military presses if you want to.

SHORTEN YOUR SIG SO IT DOESN'T STICK OUT TOO LONG.

[Ballz 2da Wallz]

Maybe its the HIIT that makes you ****. Because I know that everytime I do HIIT I **** like 3-4x a day and fart like crazy lol. But its worth it I guess.

[sword chucks]

Originally posted by Ballz 2da Wallz
Maybe its the HIIT that makes you ****. Because I know that everytime I do HIIT I **** like 3-4x a day and fart like crazy lol. But its worth it I guess.

ha!

Heisman, what do you mean, shorten my sig? Its already as short as I can make it.

Im going to practice with a little heavier of weights today. Not that it matters, its still really easy

[sword chucks]

I didnt think my current plans had enough volume, and so I wouldnt keep as much muscle as I could. I do power training with squats, benches, and deads, and train to stimulate the other fibers that make your muscles bigger, as well as help the big 3. Also, more sets would help my metabolism more.

Here it is:

Monday- squat day- 17 sets
-quads
Squat- 5 x 5
Front Squat- 2 x 12
-hamstrings
Leg Curl- 3 x 6
-calves
Standing Calf Raise- 3 x 12
-abs
Crunches- 4 x 6

Tues- HIIT

Wednesday- bench day- 17 sets
-chest
Flat BB Press- 5 x 5
Incline BB Press- 2 x 8
-shoulders
BB Military Press- 3 x 6
Rear Laterals- 3 x 6
-triceps
Close Grip- 2 x 6
Skullcrusher- 2 x 8

Thurs- HIIT

Friday- deadlift day- 17 sets
-back
Deadlift- 5 x 5
Pull ups- 4 x 6- palms facing me
Bent over Rowing- 3 x 6
-biceps
DB Curl- 3 x 6
-forearms
Wrist Curl + Wrist Extension superset- 2 x 8

Sat/Sun off

I noticed today that I have some big ass stretch marks on my belly. Im going to lower carbs from 380-400 to 280-300 by tomorow, Ive been dropping them already so ti should be ok. I also will not eat carbs at my last 2 meals except in cottage cheese and milk (last meal).

[sword chucks]

Just thought I'd drop in to my popular journal.

Im gonna try to get a lot of hw done today so I have the next 5 days of vacation to myself.

[sword chucks]

I dont know if Im getting a power cage now. My dad doesnt really want to go out and I need it for monday. I dont care, I just really wanna work out.

[sword chucks]

Hell yeah!

I got a sick power cage, its huge, has all the cables, pullups, dips, outside + inside racks, spotters outside + inside, and a lever station and preacher bench. It was only 340 (on sale), also.

I also got a 300 pound olympic set because it fit the plates on the leg lever and cable load thing. I always really wanted one. Now I have a bunch of standard weights that I can use for db;s.

I put the bench together, but the cage will be a bitch to get set up. I have most of tomorow to do it, so that should be plenty of time.

I cant wait to use my nbew weights.