Porky Training Journal!!

[.aeterna]

lol@ at the fart! :D

thaks for telling us tho

[Porky]

whoa thats a really good workout mate. is there any Pr's in there, or is that next week?

thnx ballsty.


aerterna - np man. i know you like to hear that stuff

[raffiki]

Good work dude!

Good thing your head is below butt level on the decline.

[big_baller]

You didn't answer my question.....will 215 x 3 be a PR?

[Porky]

You didn't answer my question.....will 215 x 3 be a PR?

ive never tried 215 before

[Porky]

Good work dude!

Good thing your head is below butt level on the decline.

darn tootin (no pun intended)

[IronBender800]

february 8th 2005 bench routine workout "A" week 5


flat

barx20
95x6
135x3
185x2
205x3 (pretty strong on these. my form is getting better.)
205x3
205x3


CG 3board

205x3 (smoked these)
205x3
205x3


decline

205x3 (smoked these. i farted while setting up on 2nd set)
205x3
205x3


super ROM dumbells flat

60'sx3 (ez beans)
60'sx3
60'sx3

db incline

80'sx2 (just for fun)


awsome workout. strength was awsome today. crushed 205 on everything.
next week is 215 eeek. lol i should be able to handle it if i have a good day.

they are improving my gym every time i go there. moving stuff aroung cleaning it up nice. they put some new lights in. its much brighter now.

thas it folks

You weak bastard!! This isnt even worth my time! ;):D


Nah, thats some strong benching Porky! Can defintely see the improvement. Awesome work man! Good luck with 215x3 or whatever your trying to hit!

BTW reps for you cause your a bitch and beg and cause your a little girl;)

[IronBender800]

****!!!!

Sorry Porky it wont let me rep you says i gotta spread it around:(

[Fullback_45]

Def a strong workout. Way to **** up 205 all day long!

[Liftin4ever]

Nice workout man! Hopefully both of our benches will finally start to increase. I'm startin to get impatient with mine......

[Porky]

haha thnx dudlies.


feb 10th gay workout

today i decided to go to a different gym with my buddy. its not fully open yet but they had this 1 section open. it was premiere fitness.
only the "cardio room" was open. it had all this cardio eqiupment with flat screens on each 1. tonsa gay ass machines that take 20 minutes to figure out how to use.

and at the far end is 5-100lb db's. flat, decline, incline bench, a smith machine, 2 or 3 db benches and thas about it. the barbells sucked had none of those marking rings on them. the handles on the dumbells were so fat. the barbells were really fat too.

i was pissed no rack or anything. this was the womens only section that was open but until the full gym opens everyone can go there. there was no box for squats no rack. so i just messed around with some light deads, and what not. but once the full gym opens its like 2 floors and has everything. its a ****en expensive 24/hour gym type dealy with all the fixens.

speed deads (not exactly speed. but light anyways lol)

135x8
225x3
275x1
315x3
315x3
315x3
315x3 (havent pulled from floor in a while. form wasnt as good as id like)

GMs

95x6
95x6

front squats

135x8
135x8
135x8 (form was good on these. wrists were sore but only for a while)

decline crunchy dealies

25x15
35x14
35x10

incline leg raises (layed oposite way on decline bench)

x10
x10


they had all these gay rubber plates with the holes in them. 1 of the bars there the end was ****ed up. u couldnt even fit a plate on it lol.

i kinda wish i had just went to my gym instead. i was looking forward to speed skwats.

i was surprised no trainer said anything about my deads, squats, and gms. there was absolutely no room. i had to do them inbetween the incline bench and smith lol

[IronBender800]

Sounds pretty homorific dude! Go to your old gym. Nice light workout though!

[MC26VA]

Porky,
Damn nice going on the speed deads, looking pretty solid as are the front squats. Do you have any issues with your chest/shoulders on these, bar resting on the chest or shoulders? Benching and CG looking damn sick great job on keeping the weights coming on these, also having the db's both flat and inclines at the end looking nice. LOL @ the farting on the 2nd set of declines. happens to us all one time or another. Great job so far bud, keep it up.

-Mike

[raffiki]

You so strong Mr. Porky! Yes indeedy!

[sword chucks]

Hey i just found this.. nice job with 205, 215 should be a good weight for next time as well.

[Porky]

iron- ye i figured they would have a lot more then that open. owells

mcva- thanks. i use the clean grip and i have no discomfort. except in the wrists. but im starting to get used to the wrist pain. it only lasts a little while now.

raffiki- haha you da man

sword chucks - hey hows it goin. lets hope so :)

[Porky]

february 11th bench workout "b" week 5

CG flat

barx15
95x8
155x3
155x4 (lol at the miscount i wasnt thinkin)
155x3

DB inclines

50'sx10
50'sx10
50'sx10
50'sx10
50'sx10 (these were good. pretty ez)

laterals

20'sx10 side
20'sx10 side
20'sx10 front (2 rep pr from last week)
20'sx10 front (2 rep pr from last week)
30x10 rear cable
30x10 rear cable


cg bench was ez. db inclines were ez. sides were tough on the last reps.
fronts got some pr's there. they were tough as hell. rear cables were super ez

nice workout to finish off the week. next week is gonna be even better.

[Liftin4ever]

Nice workout man. Nice side laterals, damn i only did 20x8 for 3 sets you got me beat.

[IronBender800]

Nice workout porkster!! Looking pretty solid!

[Raider926]

Your going to be hefty on those laterals soon. 20x10 is pretty good. Lookin stong man 50#dbs still just slammin them away. When is it time to up the db inclines?

[Porky]

liftin- never! :cool:

ironbender- ok hypocrit :) mr 1 liner hehe :D

raider- thnx sir. next week im movin up to 55's

[dim3z]

hehe good goin porkster, aint seen u on msn as much lately man.

workouts are cool beans! ;)

keep it comin

[Limbo]

today i decided to go to a different gym with my buddy. its not fully open yet but they had this 1 section open. it was premiere fitness.Is that the one at Huron and Highbury? I didn't know they were actually open yet. They were still constructing the outer wall the last time I was in the area.

[Porky]

Is that the one at Huron and Highbury? I didn't know they were actually open yet. They were still constructing the outer wall the last time I was in the area.

ye thats the 1. ye the main part still is under construction there nothin in it.


dimez- ye im not on msn very late anymore because of school :)

[Limbo]

ye thats the 1. ye the main part still is under construction there nothin in it.Cool. I'm surprised they have 100 lb DB's there. Seems like a pretty elitist type of club from the flyers I've seen, but whatever, it might just end up similar to a Goodlife. From what I've heard, they've been selling a ton of memberships and people have been getting pissed because they're wayyy behind their construction schedule. Can't blame them, I suppose.

My parents are really excited about the place opening... They happen to own the footwear establishment in the mall and walkby traffic has really decreased since the grocery store left. Not that that's really affected their business much, but having fitness-aware clients in the area is definintely a good thing for the future. :D

[big_baller]

Awesome work porkster.

Sorry i havn't stopped by for a while.

[Faitless]

Looking good porky, keep it up!

[sword chucks]

Nice lifting there pork meister. Laterals look solid.

[Porky]

limbo- the only thing they have open is the cardio room and its the womens section. my buddy says they are sposed to have 200lb dbs in the regular section.

ballar- np buddy.

faitless- i will sir

sword- thnx man. im workin on those

[Newbtime]

limbo- the only thing they have open is the cardio room and its the womens section. my buddy says they are sposed to have 200lb dbs in the regular section.

ballar- np buddy.

faitless- i will sir

sword- thnx man. im workin on those
not like you could even deadlift them anyway ;)

[Porky]

february 14th peaking routine week 1

i ate pretty good today during school. then i had a dentist appointment and didnt eat again till like 6:30pm. i had a quick nap before gym and i wanst feeling it today still managed a good workout tho.

Deadlifts

135x8
185x3
225x3
275x1
315x1
365x5
365x5 (fairly easy sets. wow my hands are killing today)

Sldl off 3-4 inch platform

365x5 (wow was this fuggin tough)

Rack pulls 2-3 inches below bottom of knee cap

365x3
365x3
365x3 (these were tough. hard to get the bar moving at my weakspot)

BB rows

135x5
135x5 (callousses are soo sore today. and my lower back was toast)

Chinups

bwx7
bwx4.5 (2 short of a rest period)

DB rows

70'sx7
70'sx7 (ez but man my hands kill haha)

DB shrugs

100'sx15
100'sx15 (my poor hands)

abs cable crunches

120x8 (ran out of time)

i got off to a really sloooow start today so i had very little time to do everything after i finished rackpulls. hands were killing me today. i almost let myself quit the workout haha. i went light on the rows today i was too spent.

man its good to pull from floor again. i almost forgot how. took me forever to get setup and ready to pull. couldnt get comfortable.

[Liftin4ever]

Deadlifts look very strong man. What you lookin to hit?

[Newbtime]

Deadlifts look very strong man. What you lookin to hit?

porky is off to bed so ill answer it,i think he is aiming for 550 or around there

[Limbo]

my buddy says they are sposed to have 200lb dbs in the regular section.****, seriously?

I've been trying to find a gym that goes past 125. Sweet, that means I can go all out on chest now.

[Raider926]

Damn buddy, still solid. Sucks when your hands are hurtin. But you just powered through it like always. :)

[Fullback_45]

Thats still a damn good workout today Porky! Nice numbers as usual.

[.aeterna]

nice back workout prok

[dim3z]

daym porkster, nice workout man, jealous of those deadlifts:P

[IronBender800]

Thats a monster workout Porky!!! Very impressive numbers!! I know how it is on those rows their so hard to do after deads! I wanna see what you can rep 405 for off the floor. Keep up the good work man!

[2THICK]

february 14th peaking routine week 1

i ate pretty good today during school. then i had a dentist appointment and didnt eat again till like 6:30pm. i had a quick nap before gym and i wanst feeling it today still managed a good workout tho.

Deadlifts

135x8
185x3
225x3
275x1
315x1
365x5
365x5 (fairly easy sets. wow my hands are killing today)

Sldl off 3-4 inch platform

365x5 (wow was this fuggin tough)

Rack pulls 2-3 inches below bottom of knee cap

365x3
365x3
365x3 (these were tough. hard to get the bar moving at my weakspot)

BB rows

135x5
135x5 (callousses are soo sore today. and my lower back was toast)

Chinups

bwx7
bwx4.5 (2 short of a rest period)

DB rows

70'sx7
70'sx7 (ez but man my hands kill haha)

DB shrugs

100'sx15
100'sx15 (my poor hands)

abs cable crunches

120x8 (ran out of time)

i got off to a really sloooow start today so i had very little time to do everything after i finished rackpulls. hands were killing me today. i almost let myself quit the workout haha. i went light on the rows today i was too spent.

man its good to pull from floor again. i almost forgot how. took me forever to get setup and ready to pull. couldnt get comfortable.
Very Nice Work. 500lb is yours.

[Porky]

porky is off to bed so ill answer it,i think he is aiming for 550 or around there

500lbs but i think ill get a bit more then that hopefully. 500 is the goal tho

limbo- ive never seen a 200lb db irl. they must be massive.

raider- ye theyve never hurt that bad before. it was weird. thnx sir

fullbacksta- yep. thnx man

aeterna- u bet

dimez- hehe thnx

iron- thnx bro. in a few weeks ull find out.

2thick- thnx thick. ye im confident ill get 500.

[MC26VA]

Porky,
Sick lifting there, the deads looking awesome. Rows, both bb's and db's looking damn solid..i can barely get the 70's on rows, which you got after a damn nice bb session, great job. Shrugs and chins as well as the ab routine looking solid as well. Have you been doing any grip work, i've started some and it's helped some, but i need to get that on a roll as well. Great job overall P, keep it up.

-Mike

[Newbtime]

500lbs but i think ill get a bit more then that hopefully. 500 is the goal tho

limbo- ive never seen a 200lb db irl. they must be massive.

raider- ye theyve never hurt that bad before. it was weird. thnx sir

fullbacksta- yep. thnx man

aeterna- u bet

dimez- hehe thnx

iron- thnx bro. in a few weeks ull find out.

2thick- thnx thick. ye im confident ill get 500.
oh sorry i forgot your a little girl scout :D

[Porky]

Porky,
Sick lifting there, the deads looking awesome. Rows, both bb's and db's looking damn solid..i can barely get the 70's on rows, which you got after a damn nice bb session, great job. Shrugs and chins as well as the ab routine looking solid as well. Have you been doing any grip work, i've started some and it's helped some, but i need to get that on a roll as well. Great job overall P, keep it up.

-Mike

thnx mikester. ive been doing some grip work not to much. my grip is pretty good is hasnt held me back in a while

[Porky]

february 16th 2005 bench workout "a" week 6

no spot today. and nobody was at the gym. i was the only 1 in the freeweight section. so i messed aorund today. there was only like 2 other peeps doing cardio at other end of gym.

flat

barx15
95x8
135x3
185x3
205x1
215x3
215x3 (last rep was tough lost groove. right side felt heavy i think its the bar cuz ive had troubles with the same bar before. so ima use a diff 1 for now on.)
185x4

flat DB's

100'sx0 (damn these were heavy)
90'sx1 (heavy)

db incline

70'sx6 (killed this)

standing m.press

115x8 (fun stuff)
135x4 (i love standing m press)

plate curls

20x1 (first time doing these. i wanna be able to do the 25's for sets soon)
15x6
15x6
15x6 (a 10 with a 5 on top)

ez-bar skulls

90x6 (heavy)
70x10 (killed it but last reps were tough)

CG flat

135x12 (fun)

hammer curls

40'sx6 (good stuff)

cubans

15'sx10 (meh ez beans)


and that was pretty much it. just did random stuff today. had some fun.
since this workout got messed ima repeat week 6 next week. i might skip workout "b" of week six just for some rest since im repeating it next week anyways.

[IronBender800]

Strong benching porky!! Your strength really is improving! How close to failure were those heavy sets on the bench? Keep up the good work dude!

[Porky]

Strong benching porky!! Your strength really is improving! How close to failure were those heavy sets on the bench? Keep up the good work dude!

thnx man.

the first set i killed
the second set first 2 reps i killed but the 3rd was tough.
i think i had another set in me.

if i had a spot i think i coulda managed the cg 3 board and declines with 215. owell next week ill giver

[Liftin4ever]

Nice benching man! I'm afraid to go heavy without a spotter for fear of killing myself or something lol :)

[Newbtime]

i just dump the weight to one side if i get stuck,us MEN dont need spotters :D

[Liftin4ever]

i just dump the weight to one side if i get stuck,us MEN dont need spotters :D

LOL, thats not a bad idea, but since i do most of my heavy benching at my house i dont wanna ruin any of my equipment or anything :D

[Raider926]

Your getting up there on your weights man. Hopefully soon your bb row will go up too :)

but awesome chest and shoulders. I've never done standing militaries before, maybe I should try them.

[Porky]

liftinferever- haha i hate going heavy without a spot for fear of having to dump it.

oldtime- haha ur a true man

raider- thnx man. yeah haha. its getting better. soon ill be killin 225 :)standing militaries are my favourite. i havent done them in a while so i threw them in there.

[dim3z]

liftinferever- haha i hate going heavy without a spot for fear of having to dump it.

oldtime- haha ur a true man
.

lolz dumping 2 plates plus would be scary as all ****:P

ure a brave man oldtime.

[.aeterna]

good workout, why only 1 set for the other exercises?

[Porky]

good workout, why only 1 set for the other exercises?

i was just messin around

[Porky]

Feb 17th squats

warmups

bwx15-20
barx8
135x3 box
185x3 box

speed box squats

170x2
170x2
170x2
170x2
170x2
170x2
190x2
190x2
190x2
190x2

front squats

135x8 (haha i farted on 4th rep. nobody was there tho)
135x8 (even for light sets these take a lot of energy)
135x8

GMs

95x6 (haha farted doing these too)
135x3
185x3 (ez light sets)

cable crunches

75x8
90x8

incline leg raises

bwx10
bwx10 (man these are tough)


this was a good workout. i didnt even nap before this workout. it was sposed to be a heavy 1 but my back is still whooped from monday. and since i missed speed skwats last time i did them now.

gym was pretty empty today. has been past few nights. i think all the new years resolution people disappeared or something. so nobody heard my little farts.

[Newbtime]

Feb 17th squats

warmups

bwx15-20
barx8
135x3 box
185x3 box

speed box squats

170x2
170x2
170x2
170x2
170x2
170x2
190x2
190x2
190x2
190x2

front squats

135x8 (haha i farted on 4th rep. nobody was there tho)
135x8 (even for light sets these take a lot of energy)
135x8

GMs

95x6 (haha farted doing these too)
135x3
185x3 (ez light sets)

cable crunches

75x8
90x8

incline leg raises

bwx10
bwx10 (man these are tough)


this was a good workout. i didnt even nap before this workout. it was sposed to be a heavy 1 but my back is still whooped from monday. and since i missed speed skwats last time i did them now.

gym was pretty empty today. has been past few nights. i think all the new years resolution people disappeared or something. so nobody heard my little farts.

"friends dont let friends lift light"

i failed,im a horrible friend,i feel guilty :(

[Newbtime]

LOL, thats not a bad idea, but since i do most of my heavy benching at my house i dont wanna ruin any of my equipment or anything :Dyea but if it wasnt yours you wouldnt hesitate to scratch the shiney paint would you?you vandal :D

[Newbtime]

lolz dumping 2 plates plus would be scary as all ****:P

ure a brave man oldtime.lol,why would it be scary?ive dumped 225 before,my mom ran out "ARE YOU OK?????!?!?!?!??!"

[scott_donald]

glad u never followed through...

[Raider926]

You need a butt plug dude! a cork or something.

Anyway, nice to see your doing the leg raises, I bet you'll get to love them. When you get used to them try putting a db inbetween your feet. best lower ab exercise IMO.

Awesome squats by the way, as usual. :)

[Limbo]

Solid lifting, bro!

[Newbtime]

1,000 posts beyotch! =).....

[raffiki]

Man you got bladder and colon issues. You should see a doctor. How can you squat in those fumes?

[.aeterna]

nice workout porky.... great squatting

[big_baller]

Feb 17th squats

warmups

bwx15-20
barx8
135x3 box
185x3 box

speed box squats

170x2
170x2
170x2
170x2
170x2
170x2
190x2
190x2
190x2
190x2

front squats

135x8 (haha i farted on 4th rep. nobody was there tho)
135x8 (even for light sets these take a lot of energy)
135x8

GMs

95x6 (haha farted doing these too)
135x3
185x3 (ez light sets)

cable crunches

75x8
90x8

incline leg raises

bwx10
bwx10 (man these are tough)


this was a good workout. i didnt even nap before this workout. it was sposed to be a heavy 1 but my back is still whooped from monday. and since i missed speed skwats last time i did them now.

gym was pretty empty today. has been past few nights. i think all the new years resolution people disappeared or something. so nobody heard my little farts.


hahaahaha what you been eating big man?

[JackBags]

Got some nice ass juices brewin', too, eh?

[hepennypacker52]

lol that's funny, haha.

Solid workouts.

[Porky]

haha thnx everyone. ye i was gassy a lot last week.


february 21st 2005 deadlift peaking routine. week 2

deadlifts

135x6
185x4
225x3
275x1
315x1
385x5 (this was tough but i killed it)
385x5 (omfg what a set. on the last rep i stalled just above knees and took like 10 seconds to lockout. it was a beast of a rep)

sldl off platform (decided to save myself for rack pulls)

rack pulls below knee 1-2 inches

375x3 (man it was ****ing hard to get this **** movin)
365x1 (my back was fried omfg)

bb rows (back to tired lol)

chins

bwx7
bwx7 (these felt good. i killed these sets)

db rows

75'sx7
75'sx7 (ez sets)

db shrugs (2 tired lols)

cable crunches (no ropes, and workout was takin 2 long)

incline leg raises

bwx10
bwx10

ok wow lately ive been slacking these deadlift workouts. next week is no lower back work and no heavy lower body stuff i cant wait. gonna do another speed box squat day but hit the gm;s harder this time and take it ez on lower back this week.

i think im just really stressed out right now and not been getting enough sleep again. my strength is goin up but im so bitter lately. im fine at school but once i get home i just wanna do nothin and not talk to anybody and ive been getting pissed at stupid things.

next week im just gonna do my 2 bench days and nothin else and try to get more sleep and i should be better by the next week.

i think ima take out the sldl off platforms for good. i need to focus on my lockout because i can get so much weight to my knees but cant lock it out.

in 2 weeks im gonna go for 405 1x5 maybe 2x5 but ill see how the first set is.

thats it ladies

[Raider926]

Nice lifting buddy, Don't let little things get to you man, I see your weighting your leg raises now nice to see. Keep it up bro and don't rip anyones head off!

[Limbo]

Good lookin' workout, bro!

I've found that once the lower back hits failure, it's really tough to go and do it again. **** I only managed 375x3 on rack pulls today too. lol

[Porky]

raider- nah those leg raises were just bw


limbo- haha what a coincidence

[big_baller]

You'll be right mate, just your hormones kicking in.

Your back days are very strong.

[dim3z]

keep at it porkster, n btw, didnt ure exams just finish? y stress with that **** behind you? cant wait to see ure maxouts bro!

[AJ010]

Damn nice deadlifts!

[JackBags]

385x5 (this was tough but i killed it)
385x5 (omfg what a set. on the last rep i stalled just above knees and took like 10 seconds to lockout. it was a beast of a rep)


^^^^^^^^^^^^^^^ That is screaming of studliness dude, you're a champ. Needless to say, my eyebrows raised a bit when I read that. Very good job, dude.

[sword chucks]

Very good effort on the deads there Porky.. shoulda done the other back work though. Then again I dont know how bad the tiredness was :D

[Porky]

ballar- haha your cool beans

dimez- ye i started second semester weeks ago. thnx man

steel- thnx bro

jackbags- your the man jackbags.

sword chicks- thnx swordy. just havent been able to do 100% on back days lately. i was super tired and workout was taking too long alrdy.

[Porky]

feb 22nd bench workout "a" week 6

flat

barx15
95x7
135x3
185x3
205x1
215x3 (last rep was a squeeker)
215x2 (first rep went up sooo ez omfg, second rep needed tiny spot)
215x3 (first rep soooo ez, second and 3rd rep tiny spot)

CG 3board

215x3
215x3
215x3 (killed first 2 sets. last rep of last set was tough)

decline

215x3
215x3
215x3 (owned first 2 sets, last rep on last set was tough)

DB extra r.o.m.

65'sx3
65'sx3
65'sx3

cg bench

135x8-10 (just for fun)
right arm db curled a 60lb db. failed with left.

wow last damn week i hit 215 2x3 with no spot at all. i got off to such a slow start today omfg. first rep of every set on flat was soo fast. i didnt know wtf was wrong with me. id just die on second rep. cg 3board and decline went well. just a little mad about the flat bench damn it was crap.
i think it was form/breathing and i ate like 20 min before gym so maybe my energy didnt kick in till after flat i dunno. the first rep in the sets just flew tho so it wasnt too bad.

on extra rom db i almost buggered up my shoulder. i bring my hands to my upper abs. and when laying down my knuckles are far below chest/ab level. i get a huge rom. the bench i was on was wobly as heck on the last set my right hand got away from me at bottom. i recovered tho.

next week is 220 for tripples. ima do whatever it takes to have a good workout that day.

i gtg ill post in journals and whatnot tomorrow audious

[THORRODINN]

GOOD JOB LITTLE BROTHER....its allways good to see u kiklling yourself at the gym giving 110pct.......

Dannie thinks u r hard core.......

good work out

[big_baller]

feb 22nd bench workout "a" week 6

flat

barx15
95x7
135x3
185x3
205x1
215x3 (last rep was a squeeker)
215x2 (first rep went up sooo ez omfg, second rep needed tiny spot)
215x3 (first rep soooo ez, second and 3rd rep tiny spot)

CG 3board

215x3
215x3
215x3 (killed first 2 sets. last rep of last set was tough)

decline

215x3
215x3
215x3 (owned first 2 sets, last rep on last set was tough)

DB extra r.o.m.

65'sx3
65'sx3
65'sx3

cg bench

135x8-10 (just for fun)
right arm db curled a 60lb db. failed with left.

wow last damn week i hit 215 2x3 with no spot at all. i got off to such a slow start today omfg. first rep of every set on flat was soo fast. i didnt know wtf was wrong with me. id just die on second rep. cg 3board and decline went well. just a little mad about the flat bench damn it was crap.
i think it was form/breathing and i ate like 20 min before gym so maybe my energy didnt kick in till after flat i dunno. the first rep in the sets just flew tho so it wasnt too bad.

on extra rom db i almost buggered up my shoulder. i bring my hands to my upper abs. and when laying down my knuckles are far below chest/ab level. i get a huge rom. the bench i was on was wobly as heck on the last set my right hand got away from me at bottom. i recovered tho.

next week is 220 for tripples. ima do whatever it takes to have a good workout that day.

i gtg ill post in journals and whatnot tomorrow audious

Man i hate dumbell presses now, it rooted my shoulder, and i bet FULL rom stuff wouldn't be too nice on the old shoulders either.

Your bench is going up well man. Looking at that workout maybe a 240 max?

[scott_donald]

almost at teh magic 100kg mark... looking good so close...

[dim3z]

gimme 225 for 3 porkster! :p
cant wait to see ure workout "a" next week:)
come on msn more often man, i miss porkster :(

[sword chucks]

Good bench workout Porky.. i tried to rep back but i need to recharge it :(

[raffiki]

Lotsa bench. Workin hard Pork Pork. Keep it up.








Quit laying on the couch. :D

[Porky]

thorr - haha get out of my journal :D

baller- ye its hard on the shoulders. thats why they are fairly light. ive been increasing 5 lbs a week. but ima stick with the 65's for a bit. i think about a 250.

scott- thnx scatty

dimez- haha soon sir. i am on msn. but its the time differences.

sword- thnx sword

raffiki- im sorry i will stop :) thnx man

[Newbtime]

gimme 225 for 3 porkster! :p
bump,this girl scout needs to get off his ass and lift somthin heavy!:D

[Fullback_45]

Damn really nice bench work porky! Def eating that soon before gym will benifit you not. Got to eat atleast an hour before in my personal experience.

[Porky]

oldtime- you da man lol

fullback- ye been my experience too. :)


february 24 speed box squat workout

bwx15
barx10
135x2

box squats

170x2
170x2
170x2
170x2
170x2
170x2
190x2
190x2
190x2
190x2 (wow i had tight speed on all these sets)

front squats

135x8
135x8
135x8 (all paused. crazy fast and explosive. front squats get the sweat
pumpin)

goodmornings

95x5
135x3
185x3
205x3 (most weight ever tried)
225x3 (awsome set. not afraid of these no more. form has improved)

cable crunches rope

75x10
90x8

hanging leg raises

bwx10 (these are tough ****)

incline leg raises

bwx10 (this set was hard)


a sweet workout, everything felt awsome and strong today. killed the gm's. i wasnt getting enough air in my tummy before but now i like these bad boys.
speed squats were awsome. i always lose count what set im on tho.
front squats were crazy explosive
i finally got the feel for these cable rope crunches
leg raises were awsome. i did a set of hanging today wooo.

[Newbtime]

oldtime- you da man lol

fullback- ye been my experience too. :)


february 24 speed box squat workout

bwx15
barx10
135x2

box squats

170x2
170x2
170x2
170x2
170x2
170x2
190x2
190x2
190x2
190x2 (wow i had tight speed on all these sets)

front squats

135x8
135x8
135x8 (all paused. crazy fast and explosive. front squats get the sweat
pumpin)

goodmornings

95x5
135x3
185x3
205x3 (most weight ever tried)
225x3 (awsome set. not afraid of these no more. form has improved)

cable crunches rope

75x10
90x8

hanging leg raises

bwx10 (these are tough ****)

incline leg raises

bwx10 (this set was hard)


a sweet workout, everything felt awsome and strong today. killed the gm's. i wasnt getting enough air in my tummy before but now i like these bad boys.
speed squats were awsome. i always lose count what set im on tho.
front squats were crazy explosive
i finally got the feel for these cable rope crunches
leg raises were awsome. i did a set of hanging today wooo.

Nice good mornings most ive even done was 185x5 or somtihng,:(

[Limbo]

Nice workout, man!

[Raider926]

Porky you keep this up your going to be putting everyone to shame! Awesome lifts man. gms looking real strong. :) As always keep it up

[big_baller]

nice little workout there mate.

[Porky]

oldtime- thas where i was at too. try getting a huge belly full of air and really stick ur ass out.

limbo- thnx u da man brother

raider- will do man. those gm's felt super sweet

baller- you the mate mate

[Porky]

february 25 bench workout "B" week 6

Cg bench

barx15
135x3
165x3
165x3
165x3 (ez sets all pauses)

Db inclines

55'sx10
55'sx10
55'sx10
55'sx9
55'sx8 (wow these last sets were beasts. next week 10's all throughout)

Db delt raises

20'sx10 side
20'sx10 side
20'sx10 front
20'sx10 front
20'sx10 rear
15'sx10 rear

plate curls

15'sx6
20'sx6 (these were tough ****. cant wait till im repping 25lb plates)
15'sx6

hammer curls

40'sx6

hex db holds

30'sx1
25'sx1 (not very long sets, no chalk today didnt plan on doin these)

static holds

100'sx1 (this was so long even without chalk)

[AJ010]

Nice workout!

Grip work looked pretty fun!

[big_baller]

Hey can you show me that workout structure again sweety?

I lost the link.

[Porky]

http://www.weightliftingdiscussion.com/straightprogressionbench.html

np gangsta

[raffiki]

Excellent leg day. You are going to be crazy strong soon.

[JackBags]

"static holds

100'sx1 (this was so long even without chalk)"

I like that. It takes mindpower to hold onto that weight, especially without chalk when your hands are sweaty. Right on, man.

[big_baller]

I typed in my max and it says all i gotta do is do 10 more pounds for 2 sets for a single...

16 weeks for around 15-20 pound gain seems real low.

How much are you planning to put on your bench porkster?

[.aeterna]

nice bench day pork..

[Porky]

I typed in my max and it says all i gotta do is do 10 more pounds for 2 sets for a single...

16 weeks for around 15-20 pound gain seems real low.

How much are you planning to put on your bench porkster?

start at week 5 or 6.
u dont need to do the other weeks.
i started at week 5.
i dunno how much im plannnin to put on.
i never knew my true max when i started.
ill be pleased with a lil over 250

[Porky]

steel- mamma said knock u out

raffiki- you know it cat

jackbags- thnx jack. my fingers were locked after i let go of the weight :)

aeterna- aeterna thnx sir

[Limbo]

Good workout.

Why are you going so light on the incline pressing, though?

[Newbtime]

Good workout.

Why are you going so light on the incline pressing, though?casue hes a little girl thas why :)

[Porky]

Good workout.

Why are you going so light on the incline pressing, though?

its what the routine im on calls for. those sets are tough tho.

[Limbo]

casue hes a little girl thas why :)
its what the routine im on calls for. those sets are tough tho.You both make good points. :D

[Newbtime]

man porkster you need to get on the Fi bench routine after this meet,and all that jazz,now that,is a hard ass routine right there,im gunna get on it again on tuesday,just remind me i keep forgeting :(

[Cricket_Fire]

First time reading this. Very good workouts Porkster, congrats.

[DieselWeasel]

Porky, you animal. When is your next workout?

[Porky]

limbo- haha good 1

oldtime- u shutup sir

cricket- thnx crickit

dieselweasal- thnx man. today is my next

[DieselWeasel]

dieselweasal- thnx man. today is my next

That's cool, me too. It's my pull day.

[Porky]

That's cool, me too. It's my pull day.

mines mond. but i movin it today. not sure tho may do it tomorrow not sure if i can get ride to gym today

[DieselWeasel]

mines mond. but i movin it today. not sure tho may do it tomorrow not sure if i can get ride to gym today

Are you going to deadlift and how much weight will you use? I'm going to try at least 425X1 today.

[Porky]

Are you going to deadlift and how much weight will you use? I'm going to try at least 425X1 today.

this week is no lower back work. so no deads, gm's, heavy squats and stuff like that. next week tho im going for 405x5. if i can get 5 ill keep repping tho.

ur maxin out eh. good luck.

[Cricket_Fire]

this week is no lower back work. so no deads, gm's, heavy squats and stuff like that. next week tho im going for 405x5. if i can get 5 ill keep repping tho.

ur maxin out eh. good luck.
405x5, that's nuts! Good luck Pork-man. What's your max?

[Porky]

405x5, that's nuts! Good luck Pork-man. What's your max?

445 is official. i estimate im in the high 400's right now tho

[DieselWeasel]

this week is no lower back work. so no deads, gm's, heavy squats and stuff like that. next week tho im going for 405x5. if i can get 5 ill keep repping tho.

ur maxin out eh. good luck.

Why no lower back work this week? :confused:

I'll do my best with the DL. :)

[Porky]

Why no lower back work this week? :confused:

I'll do my best with the DL. :)

im on a deadlift routine and thas what it tells me :)

[DieselWeasel]

im on a deadlift routine and thas what it tells me :)

Cool. Where did you get the routine?

[Porky]

Cool. Where did you get the routine?

from 2thick

[Powerboy]

A good Strongman Porky..
Keep it up. Motivating to read your journal

[Raider926]

I would like to read a workout somewhere in all this talk, you need to get posting a workout you slacker!!!!!!!!!!!!!!!!!!! :)

[Porky]

powerboy- thnx for stopping by

raider- at 10pm or so ill have my **** posted sir :)

[DieselWeasel]

raider- at 10pm or so ill have my **** posted sir :)

Get the lead out! ;)

[Porky]

february 28th deadlift peaking routine week 3

barbell rows

barx15
95x3
135x3
185x5
185x5 (owned these bad boys. woo had some sweet form)

chins

bw+25x5 (woop a quarter on these bad boys)
bw+25x3 (chins are gettin stronger)

cable rows

105x7
105x7 (ez sets)

db shrugs

120'sx15
120'sx10 (quick grip reset)
120'sx5 (first set barely got fifteen. didnt chalk thumb so it slipped. second set grip was tiring just had to do a quick reset)

cable rope crunches

90x8
90x8
75x8

leg raises

bwx10 hanging
bwx10 incline

pull throughs

35x10
105x10 (just testin these out. i really like these)

didnt even have a pre workout nap and i had an awsome workout. felt good today. cant wait for the competition in may. everything felt good today.

[AJ010]

Nice rows dude! Kickass shrugs too.

Lookin strong!

[Porky]

Nice rows dude! Kickass shrugs too.

Lookin strong!

thnx man. its weird not doin heavy pulling. feels like its not even a workout without deads.

[AJ010]

thnx man. its weird not doin heavy pulling. feels like its not even a workout without deads.

I know what you mean. Deadlifts are like the meat of the workout haha.

[.aeterna]

amen to the deads..

[Limbo]

Good workout, man!

Let's see some PRs, though! :D

[raffiki]

Who needs deadlift when you got your BB row form nailed down!

[IronBender800]

Nice workout dude!! Try upping the weight on them rows! Good luck with 405 when you attempt to rep that shiznit!! Try and beat my all time best of 6 reps:D

[Porky]

aeterna- yes sir

limbo- there is a few pr's in there :) . those chins never did 25lbs before, never had good form with 185 on rows before, and those db shrugs were pr's never owned the 120's before.

raffiki- haha ye u da man


ironbender- this coming monday. march 7th. 405x8. 5 = np, 6= cant see why not, 7= tough ****, 8= hell ye baby its possible.

i dont wanna say ill get 8 and not cuz ill look like a weiner. BUT IMA GET 8 YO. OR I AINT COMIN HOME.

[IronBender800]

Hahaha porky man your always good for a laugh. But yeah dude 8 reps would definitely be some crazy beans! Once you can get 8-10 reps with 405 id say 500 is in you.

[Fullback_45]

Very nice BB Rows bro!!! That workout was absolutley splendid!

[Porky]

iron- dart tootin


march 1st bench routine week 7

flat

barx15
95x8
135x3
185x3
205x3
205x3
205x3 (all paused)

Cg 3board

205x3
205x3
205x3 (pretty ez good pauses)

db incline

55'sx12 (good pauses on each rep)

cuban rotations

10'sx15
10'sx15
10'sx15

well no spot second week in a row. im pissed. i quit this routine ima start something else for bench im not sure what tho. i cant finish this routine without a spot. im in such a bad mood. no urge to workout at all. im probly gonna take rest of week off. may go in and do some militaries on friday but i dunno.

meh thats pretty much it.

[DieselWeasel]

ironbender- this coming monday. march 7th. 405x8. 5 = np, 6= cant see why not, 7= tough ****, 8= hell ye baby its possible.

i dont wanna say ill get 8 and not cuz ill look like a weiner. BUT IMA GET 8 YO. OR I AINT COMIN HOME.

So, I guess you'll be needing a sleeping bag along with your lifting belt, eh? j/k ;)

Good luck, bro. Don't stop until you get 8. :)

[Fullback_45]

Very nice BB Rows bro!!! That workout was absolutley splendid!

[Limbo]

Good workout, man.

Why no spot? It's not like you need to get some shredded 250 lber to help you.

[Porky]

Good workout, man.

Why no spot? It's not like you need to get some shredded 250 lber to help you.

on the routine im on id need a spot 9x in a row. 2 many to keep asking people.

normally bro spots me but he didnt go when i needed him 2 weeks in a row

[Limbo]

on the routine im on id need a spot 9x in a row. 2 many to keep asking people.

normally bro spots me but he didnt go when i needed him 2 weeks in a rowAh yeah.

That sucks. I hate it when workout partners flake on you like that. I just stopped asking the guy I used to go with, aside from the fact that our school schedules are a bit different.

So what's next for the Porkster? Start hitting DB bench hard for reps. You can make killer strength gains on a "bodybuilding" routine. You know you waaaaanna... :D

[JackBags]

Pausing with dumbells is tough, not to mention on incline. Good work man, I make it a habit to click this journal almost everyday cuz you impress me.

[THORRODINN]

dont worrly little bro i wont miss any more work outs.....i hate to c u get smaler.....lol

[big_baller]

What kind of bench routine would you be looking at next?

[scott_donald]

cheer up... maybe not even do a bench routine...

strong pause benching there tho...

[raffiki]

Hey Porky, there are a lot of guys working solo. Don't let it beat you. You can still get the big weights. I don't feel forced reps accomplish anything anyway. If you aren't confident on the next rep, then hang it up. Ain't no shame. If you are doing max effort, then obviously you would need a spot, but that wouldn't be often.

[Porky]

nah no db benching for me. im gona still hit the barbell. the routine has set weights and i have a lot of bad days on bench so i need a spot :)

im gonna start my own thing once i find out what i wanna do with bench.

[Porky]

got a new plan goin down.

lifting days will be

sunday= bench
monday= deadlift routine
tursday= bench
wednesday= off
thursday= squat
friday= bench
saturday= off

time for me to go crazy. starting it this sunday. gonna do some shoulders on thursday and then rest up till sunday when i start this bad boy.

the program is a secret. but ull see it unfold every workout i post :)

[Fullback_45]

Get After This **** Bro!

[AJ010]

Damn sweet sets dude! Think you could bench 240 now?

[Porky]

240-250 i dunno. i really have no clue where my bench is at.

a guy thats gonna be at the meet on may 14th that i talk to set me up the bench and squat program to last me from now till meet. im hopin for some sweet gains now.

[lifter06]

Good luck with the new routine. Kick some ass at your meet!

[big_baller]

A secret hehehe.

I like that whole applicable to your meet plan, with dead, squat and bench days and you cycle it.

[IronBender800]

Good luck with the new plan porky! Good luck repping 405 next week too!

[Porky]

fullback- i will man. time to own some Fe(s)

lifter06- thnx lifter. i will

baller- yes a secret program :)

Febender- thnx man im feelin good about this. monday is gonna be brutal. if all i do is deadlifts and im to beat to do assistance i wont care im getting 8 baby.

[Porky]

march 3rd random workout

i planned on doing a heavy single to get a better idea where my bench is at but i didnt feel like it.

standing military

barx20
95x8
135x3
155x6 (pr)
155x4
140x5or6 (i forget didnt bring log book)

lateral raises

20'sx10
25'sx7

rear cable laterals

40x10
40x10

flat

135x16


that was pretty much it. ima just call my unofficial max 245 for the percentages

pretty good owrkout. i just messed around talked to my buddy from school the whole time. slacking it :)

now time to rest up for sunday. gonna kill some pr's in the next few weeks

[big_baller]

Slacking it = un-hardcore

Although we all do it soo....

[Porky]

Slacking it = un-hardcore

Although we all do it soo....

it was a planned slack tho.

restin up for sunday when i start my program

i got a pr tho so its all good lol

[raffiki]

Big shoulders! Good job Pork n beans!

[Limbo]

Awesome shoulder pressing, especially standing. Nice.

[Porky]

march 4th grip work for fun

wasnt gonna hit the gym. but mom and bro wanted me to go so i went to do some grip work.

db statics

80'sxwarmup

then i decided ima use bb instead

barbell static holds

135x10 secs
225x5s
315x5s
405x5s or 10 secs i forget
495x15s-19s (i asked bro to time. there was a clock right beside him but he counted in head. so did i. i counted 15s he counted 19s
500x19s (man my head shakes so much i cant see cuz my vision is blurred)
585x11s (wow this was tough. all sets were switch grip with chalk)


db hammer curls

40'sx10 (last rep was a bit sloppy)


plate curls

20'sx4 (sucked, shoulda used 15lbs


power cleans (first time ever doing this)

135x3x1 (hit self in nuts on first rep lol)
135x3-5 (i forget. form was pretty good)
185x0
185x3x1 (3 singles with 185. gonna try 205 in a week or 2)

wow power cleans get the sweat pumping. awsome workout. im loving the pc's they are fun. 225 here i come :D

[Newbtime]

march 4th grip work for fun

wasnt gonna hit the gym. but mom and bro wanted me to go so i went to do some grip work.

db statics

80'sxwarmup

then i decided ima use bb instead

barbell static holds

135x10 secs
225x5s
315x5s
405x5s or 10 secs i forget
495x15s-19s (i asked bro to time. there was a clock right beside him but he counted in head. so did i. i counted 15s he counted 19s
500x19s (man my head shakes so much i cant see cuz my vision is blurred)
585x11s (wow this was tough. all sets were switch grip with chalk)


db hammer curls

40'sx10 (last rep was a bit sloppy)


plate curls

20'sx4 (sucked, shoulda used 15lbs


power cleans (first time ever doing this)

135x3x1 (hit self in nuts on first rep lol)
135x3-5 (i forget. form was pretty good)
185x0
185x3x1 (3 singles with 185. gonna try 205 in a week or 2)

wow power cleans get the sweat pumping. awsome workout. im loving the pc's they are fun. 225 here i come :Dlmao,nice power cleans,youll be cleanin bw+ in no time ;)

[AJ010]

Damn!! Nice holds and cleans! I'm impressed really!

[Liftin4ever]

Nice static holds man thats alotta weight to be holdin up. Nice cleans too, especially for it being your first time.

[Porky]

oldtime - ur da man :)

unlimitedsteel- thnx man. bigger weights next time for sure

liften4ever- thnx man. im a fast learner

[Limbo]

135x3x1 (hit self in nuts on first rep lol)Nice workout, man.

I was thinking about trying some powercleans soon. Note to self..... :D

[.aeterna]

some hardcore static holds man...keep it up

[Porky]

limbod- haha dont let that scare you :) they are fun.

aeterna- thnx sirly

[Limbo]

limbod- haha dont let that scare you :) they are fun.Scare me? When I read that, I was sitting here laughing for 2 minutes straight! :D

[sword chucks]

Damn nice cleans Porky, the most I've ever done was like 115lbs :rolleyes: that was a year ago though. I will probably try them out again somtime..

Also are you sure you wanna start a new program? Woldnt it be better to stick with the current program?

[Porky]

Damn nice cleans Porky, the most I've ever done was like 115lbs :rolleyes: that was a year ago though. I will probably try them out again somtime..

Also are you sure you wanna start a new program? Woldnt it be better to stick with the current program?

thnx chucks. ye im just a natural pcer :)

nah i got my buddy to make me up a program to go from now till the meet. its gonna be good stuff.

[AYung]

LMAO at hitting your nuts on PC's!:p Great workout dude!

[DieselWeasel]

Watch those nuts, damn it! :D

You did some sick ****in static holds, Porkster.

[Fullback_45]

great cleans, impressive! Also with those man hands man, way to fk up those static holds!

[sword chucks]

thnx chucks. ye im just a natural pcer :)

nah i got my buddy to make me up a program to go from now till the meet. its gonna be good stuff.

cool good luck with it :D

[Porky]

ayung- haha :) good stuff

dieselweasy- thnx man

fullback- darn tootin thnx bro

swordchucks- thnx but i dont need luck :D

[Porky]

march 6th bench week 1

edit- found out i was sposed to only pause legs up bench. misscommunication :)


legs up bench

barx15
95x6
135x3
170x5 (all sets paused. fairly easy.)
170x5
170x5
170x5
170x5

decline

155x10 (all sets paused. the first set wore me out lol. tough sets)
135x10
135x10

floor press

160x5 (all sets paused. really easy sets.)
160x5
160x5

shoulder press

95x10 (tough beans. all sets paused)
95x9
95x8

cable rope crunches

3x15@60
3x15@45

awsome workout. the decline sets were tough. pausing on 10 rep sets its hard lol. tomorrow is the big day. 405lb rep out baby.

i liked the legs up bench. the floor presses were awsome. i sat the bar at the tip of a bench and layed on floor. and got someone to lift it off.

[JackBags]

Good stuff, especially the pausing on benching.

[Porky]

Good stuff, especially the pausing on benching.

thnx bagsters

[Liftin4ever]

Solid workout there porky. Good luck with that 405 lb rep out 2morrow.

[DieselWeasel]

That was a good workout. You do a whole lot of volume! :eek:

Pausing like that must be a bitch, eh?

Good luck with the 405 set tomorrow. Show that iron who's boss! :)

[Porky]

liften4ever- yeep todays the day. thnx man ill do my best


dieselweasy- ye lotsa pauses. sunday and fridays bench workouts are all paused. it alrdy knows whos boss :D

[THORRODINN]

Cant wait to see what u do at the gym tonight.......may the gods be with u
( CROM )

[Porky]

haha i just found out i wasnt supposed to pause everything.

he said sunday and friday are all paused lol so i assumed pause everything

owell now i know

[IronBender800]

Nice workout man! I find pausing to be pretty effective for me it seems like it helps starting strength.

[Limbo]

Good workout, man!

I can't imagine it would be very difficult to pause floor presses... lol

[big_baller]

lovely work there porky worky

I think you've over-taken me on posts :(

[Porky]

march 7th deadlift peaking routine week 4

deadlift

135x8
185x3
225x3
275x1
315x1
365x1 (felt heavy for some reason lols)
405x8!!!! (hahahaaha too good baby! although after the 6th rep i had to take 10-15 second rests to get those last 2. but ill call it 8 cuz i can haha)

rackpulls 1-2'' below knee

315x3 (i had been at the gym for 50 minutes after this set lol)
315x3
315x3 (these are so hard omfg. had nothin left in me)

bb rows dbl pronated

185x5 (had to start hussling i turboed it through everything)
185x5 (gonna start doing these before the rackpulls)

chins

bwx7
bwx3.5 (haha what a set)

cable rows

120x7
105x7

db shrugs

90'sx15
90'sx15 (barely got this set. soo beat)


sweet workout. i think its safe to say i have a very high 400's deadlift possibly very low 500's. or maybe just 500 :)

my back is so damn tired. im soo ****in happy. i was nervous cuz 365 felt a bit heavy.

anywho bench again tomorrow cant wait. gotta rest up tonight woo

[IronBender800]

Cheater...hes a cheater i tell ya...gotta be rep after rep.....:D;)

Hahaha just playin dude!! Thats ****ing sweet as hell!! Id say your max is around 475 right now, maybe higher. Awesome work dude! Peep my journal yo:D

[Liftin4ever]

Holy **** man 405x8 is insane. I can't even pull that one time lol.

[Porky]

Cheater...hes a cheater i tell ya...gotta be rep after rep.....:D;)

Hahaha just playin dude!! Thats ****ing sweet as hell!! Id say your max is around 475 right now, maybe higher. Awesome work dude! Peep my journal yo:D

thnx man. im hopin its 500 right now, dont say u think its 475 say u think its 500 :) ill peep it out asap sir

[lifter06]

Great workout man. Deadlifts looking very strong, keep up the good work. 500 coming soon...

[Raider926]

damn man, serious workout! 405x8 I bet your easy 500lbs.. Getting stonger on those bb rows to aren't ya.

[THORRODINN]

good job tonight little brother 405x8 i think u have a 500 in ya...and i want to be there to see it....any time u r ready ...iam very impresed with your lifts....good job....

[Limbo]

Awesome workout!

You've definitely got 500. Nice.

[Porky]

thnx guys.

slight pain in my lower right back today. nothin 2 serious will be good in a few days.

coulda been from the 405x8 the barbell rows or those rackpulls.

didnt start until later last night so i dunno what its from.

anywho thnx guys. 500 on may 14th baby here i come

[.aeterna]

just two months away...

[Porky]

just two months away...

darn tootin

[Porky]

march 8th bench workout #2 of week 1


terrible workout today

speed bench

125x3 wide
125x3 wide
125x3 wide
125x3 med
125x3 med
125x3 med
125x3 close
125x3 close
125x3 close (speed was awsome on all sets)

3board

235x3 (wow terrible lol)
225x4 (my spotter was so annoying, quit at 4)
225x5 (killed this set)

cuban rotations

6x10 @ 10's

front raises

3x15 @ 15's

hammer curls

3x10 @ 30's
3x10 @ 25's

cable crunches

3x15 @ 60
3x15 @ 45

terrible workout. why cant i have sweet bench days lol. had a bowl of chili 2 hours before workout then i fell asleep. i never eat on bench days. owell no more wussy bench workouts starting now.

back is better now. doesnt hurt or anything. just a bit stiff. will be good for squats on thursday.

oo how i hate benching :(

[Raider926]

Good workout man, even for an off day you sill liftin hard.

[Limbo]

You need motivation for bench days.

Maybe I'll show up and lend a hand. My baseball bat can be very motivational when I want it to be. :D

[Newbtime]

march 8th bench workout #2 of week 1


terrible workout today

speed bench

125x3 wide
125x3 wide
125x3 wide
125x3 med
125x3 med
125x3 med
125x3 close
125x3 close
125x3 close (speed was awsome on all sets)

3board

235x3 (wow terrible lol)
225x4 (my spotter was so annoying, quit at 4)
225x5 (killed this set)

cuban rotations

6x10 @ 10's

front raises

3x15 @ 15's

hammer curls

3x10 @ 30's
3x10 @ 25's

cable crunches

3x15 @ 60
3x15 @ 45

terrible workout. why cant i have sweet bench days lol. had a bowl of chili 2 hours before workout then i fell asleep. i never eat on bench days. owell no more wussy bench workouts starting now.

back is better now. doesnt hurt or anything. just a bit stiff. will be good for squats on thursday.

oo how i hate benching :( Looks like you needa power rack man,wish i had one,oh thats right! :)

[Newbtime]

Porky,check out my power rack.

http://www.pricetool.com/Weider_Club_565_Bench_Exercise_Equipment# the uprights are on the front making ti increibly hard to unrack,so you have to be like right under it.but then you smash into the uprights so i out it on the other side,and gunna drill my own holes.pretty good power rack for 125 bucks,seems pretty sturdy :)

[big_baller]

Well if you took benching more seriously.....maybe you'd like it more :)

[THORRODINN]

Hey buddy hows the bench going.....lol.....dont worry about it u will egt it soon u cant have every bench work out a bad one....or mabey U can...lmao

[Cricket_Fire]

Looking good Pork-fried beans, keep up the good work!

[GmoneyJakee]

nice speed benchin there porky and sweet 3 boards, are u on any kind of routine at all?

[Porky]

nice speed benchin there porky and sweet 3 boards, are u on any kind of routine at all?

thnx g money. yes i am.

the 3 boards were actually what made my workout suck :)

[GmoneyJakee]

thnx g money. yes i am.

the 3 boards were actually what made my workout suck :)

haha yeah i gotcha, just not ur day with the boards, i gota make some boards though and start training with them.

[Porky]

march 10th squats week 1

high bar squats

185x8
185x8
185x8 (i could barely do each set)

BB lunges

95x8
95x8
95x8 (weak as hell, barely could do these)

stifflegs

185x10
185x10 (hard, can barely do sldl, back to stiff and tired

hyperextensions (i wish i could have done these. but nope)

calf raises (to pissed to even try them)

lower back and abs (fuk that ****)

stopped routine and just did some stuff...

45x20+ leg curls
75x15 pull throughs
45x20+ leg curls
75x15 pull throughs


my back is stiff and tired as hell still. havent recovered at all from mondays deadlifts. from squats i got the craziest back pump. i was out of breath and sweating insanely after 1 or 2 sets of squats. This is by far the worst fukkin workout ive ever had. i could barely handle the squats and when i got to lunges my form sucked and i was beat to hell, finished up sldls then just did some light leg curls and pull throughs and called it a day. im so pissed.

i need a good bench workout tomorrow or ima snap.

i overdid my deadlifts on monday.

anywho thas it. i could barely handle 55% of my max for 3x8 didnt even wanna post this pos

[Newbtime]

march 10th squats week 1

high bar squats

185x8
185x8
185x8 (i could barely do each set)

BB lunges

95x8
95x8
95x8 (weak as hell, barely could do these)

stifflegs

185x10
185x10 (hard, can barely do sldl, back to stiff and tired

hyperextensions (i wish i could have done these. but nope)

calf raises (to pissed to even try them)

lower back and abs (fuk that ****)

stopped routine and just did some stuff...

45x20+ leg curls
75x15 pull throughs
45x20+ leg curls
75x15 pull throughs


my back is stiff and tired as hell still. havent recovered at all from mondays deadlifts. from squats i got the craziest back pump. i was out of breath and sweating insanely after 1 or 2 sets of squats. This is by far the worst fukkin workout ive ever had. i could barely handle the squats and when i got to lunges my form sucked and i was beat to hell, finished up sldls then just did some light leg curls and pull throughs and called it a day. im so pissed.

i need a good bench workout tomorrow or ima snap.

i overdid my deadlifts on monday.

anywho thas it. i could barely handle 55% of my max for 3x8 didnt even wanna post this posWTF?did you eat today?Ice cubes and lint?ho could you only do 55% of max barley 8 times?!


- "hmmmm" :confused:

[Limbo]

Maybe I'll show up and lend a hand. My baseball bat can be very motivational when I want it to be. :DYou'd better watch out for this guy.

[Raider926]

Sorry to hear buddy. But you did tear through those deadlifts though, you'll need a little time. :)

[big_baller]

best i've done is 410 for 5

So your dead is over the 500 mark for sure.

[Porky]

oldtime- haha ye. the deads killed me. and i guess highbar squats are harder then i thought.

limbo- dont threaten me ma'****a :D im watchin out dont worry lol

raider- thnx raidies.

big baller- i think im good for 500 or very close to it. im confident a 500 or more at the meet is doable but anything could happen. bad day, no sleep, sickness.

[Porky]

march 11th bench workout #3 week 1

paused close grip

barx20
95x6
135x3
150x8
150x8
150x8 (pretty good sets)

2board paused

200x5
200x5
200x5 (awsome sets killed these)

floor skulls

65x10
65x10
65x10 (i loved these ill explain what they are at bottom)

dips

bwx9
bwx7
bwx7 (soon 3x10 baby)

pullthroughs

75x15 (i suppersetted these with crunches for every set. practicly no rest
60x15 (for the 12 sets. was running low on time)
60x15
60x15
60x15
60x15

cable crunches

60x15
60x15
60x15
60x15
45x15
45x15

after those pull throughs my erector spinae were rock hard omfg. they looked so awsome in the mirror lol.

cg was good, killed the 2boards, the rest was strong. what an awsome workout.

floor skulls- instead of doing them on a bench u do them on the floor, use 10lb plates for the weights. pause on floor and explode up. they are awsome.

wicked workout. i needed a good 1.

back feels awsome. gonna kill some more deads on monday baby. bench workout comin up on sunday also. stay tuned.

[Raider926]

Soild man, nice to see you have a good one.

[Fullback_45]

Great workouts this week. Grat job on the deadlift PR!

[Liftin4ever]

Nice workout man. I like that idea for the floor skulls, may have to try that sometime.

[big_baller]

Nice set-out on bench day.

[.aeterna]

awesome lifting..hope the bench day works out well tommoroow

[Limbo]

That's better.

Keep it up!

[THORRODINN]

Good Job Little Bro.....u Needed It....

[GmoneyJakee]

soild lookin workouts man, sweet lookin paused CG and 2 boards. the comp in may is it a full power comp. what lifts are u doin and what are u shooting for?

[Porky]

soild lookin workouts man, sweet lookin paused CG and 2 boards. the comp in may is it a full power comp. what lifts are u doin and what are u shooting for?

thnx man. ye its a full meet. for lifts i wanna hit a 350 squat , bench 250, deadlift 500. 1100 total.

id like to get those 3 lifts.

[Porky]

raider- ye its about time

fullback- thnx bro

aeterna- it will. thnx

limboster- will do mam

thorr- what did the 5 fingers say to the face?

[raffiki]

Lookin good, Porky. Deadlifts for reps are rough on the back. Takes time to recover. You need a girl to rub you down. ;) Or ask your brother. :D

Nice bench work too.

[sword chucks]

thorr- what did the 5 fingers say to the face?

SLAP! :D

Nice to see you get a good bench workout Porky.

[2THICK]

march 11th bench workout #3 week 1

paused close grip

barx20
95x6
135x3
150x8
150x8
150x8 (pretty good sets)

2board paused

200x5
200x5
200x5 (awsome sets killed these)

floor skulls

65x10
65x10
65x10 (i loved these ill explain what they are at bottom)

dips

bwx9
bwx7
bwx7 (soon 3x10 baby)

pullthroughs

75x15 (i suppersetted these with crunches for every set. practicly no rest
60x15 (for the 12 sets. was running low on time)
60x15
60x15
60x15
60x15

cable crunches

60x15
60x15
60x15
60x15
45x15
45x15

after those pull throughs my erector spinae were rock hard omfg. they looked so awsome in the mirror lol.

cg was good, killed the 2boards, the rest was strong. what an awsome workout.

floor skulls- instead of doing them on a bench u do them on the floor, use 10lb plates for the weights. pause on floor and explode up. they are awsome.

wicked workout. i needed a good 1.

back feels awsome. gonna kill some more deads on monday baby. bench workout comin up on sunday also. stay tuned.


Very Solid lifting Porky. Good to see all is going well. Those skulls off the floor like that are awesome for building the explosive tricep strength.

[Porky]

raffiki- haha ye :)

sword- thnx swordster.

2thick- long time no see over in this section :).

[JackBags]

Your journal is like a talkshow homes, 80% talking 20% good stuff, Oh my!

[big_baller]

CAn you do me a favour?

I sent an email to your hotmail.

Cheers.

[I-love-muscle]

Your journal is like a talkshow homes, 80% talking 20% good stuff, Oh my!
lol is that a good thing?

[Porky]

jackbags- my real name is montel

bg ballar- np gangsta

love muscle- its a good thing :)

[Porky]

march 13th bench #1 week 2

legs up bench paused

barx15
95x6
135x3
180x5
180x5
180x5
180x5
180x5 (killed all these. good sets)

decline

135x10
135x10
135x10 (for some reason bar felt uneven)

floor press

170x5
170x5
170x5 (good sets. last set was getting tough)

shoulder press

95x10
95x10
95x9 (gonna switch to db's if i remember for now on)

cable crunches

4x15@60
2x15@45

awsome workout. killed everything. gym was pretty empty. got a 10lb bag of protein powder the other day. ive been out of it for a few weeks. felt good to have my p/o shake again:)

[JackBags]

I reckon legs up benchin is pretty tough, ya? Bueno

[Porky]

I reckon legs up benchin is pretty tough, ya? Bueno

ye its a bit harder, no arch or leg drive, less stable.

[EliteRightist]

Looked through your journal since you commented in mine. Damn you're really good at deadlifts. That's awesome how much you lift on them. Good last bench workout too.

[Limbo]

Solid workout.

What bench and squat are you targetting for the comp?

[Porky]

eliterightist- thx man. deadlift has always been my fav and best lift

limbo- im set on a 500kg total i guess. a 250 bench, 350 squat, 500 dead. makes 498kg. but i think ill have more then a 250 bench and squat in me by meet time maybe more in the dead who knows. i kinda dont wanna make predictions anymore cuz if something crappy happens and ill look like a chump not getting my lifts :)

[Limbo]

limbo- im set on a 500kg total i guess. a 250 bench, 350 squat, 500 dead. makes 498kg. but i think ill have more then a 250 bench and squat in me by meet time maybe more in the dead who knows. i kinda dont wanna make predictions anymore cuz if something crappy happens and ill look like a chump not getting my lifts :)Nice.

I've never done a PL competition myself before, but if I were, I'd be more comfortable actually having done the lifts in the gym before doing them in the comp. Just a thought.

[Porky]

Nice.

I've never done a PL competition myself before, but if I were, I'd be more comfortable actually having done the lifts in the gym before doing them in the comp. Just a thought.

u get 3 attempts tho. those definitely wont be my openers.

a 250 bench is very likely. ive squatted 335 on several occasions so a 350 isnt unreasonable. ill be doing a heavy single 2 weeks or so before comp to see where my dead is at. i think a 500 isnt unreasonable either.

i know what u mean tho. i wont be maxing till meet so i cant do the lifts in the gym to make sure.

but the 500kg total i think is very reasonable if everything goes well at the meet.

[THORRODINN]

cant wait to c u smash them at the meet little bro

[big_baller]

march 13th bench #1 week 2

legs up bench paused

barx15
95x6
135x3
180x5
180x5
180x5
180x5
180x5 (killed all these. good sets)

decline

135x10
135x10
135x10 (for some reason bar felt uneven)

floor press

170x5
170x5
170x5 (good sets. last set was getting tough)

shoulder press

95x10
95x10
95x9 (gonna switch to db's if i remember for now on)

cable crunches

4x15@60
2x15@45

awsome workout. killed everything. gym was pretty empty. got a 10lb bag of protein powder the other day. ive been out of it for a few weeks. felt good to have my p/o shake again:)

I saw shoulder press 95's for 10 reps and thought WTF IS GOING ON HERE.

Then i saw it was with a barbell.

Interesting little set-up you got going.

[-Moores Gym-]

Nice shoulder workout bro...good luck with that comp of yours

[raffiki]

I don't like the legs up bench. All you are doing is making your self less stable so you can't lift as much. I don't think it will help you move forward. You should maintain your form as much as possible. Don't hate me. :)

[scott_donald]

I don't like the legs up bench. All you are doing is making your self less stable so you can't lift as much. I don't think it will help you move forward. You should maintain your form as much as possible. Don't hate me. :)


so true...

[Porky]

thoorster- me too sir

baller- haha i wish it was 95's for 10

moores- thnx man

raffiki- i actually like doing legs up bench. im only doing it 1x a week. i get a huge rom with it. criticism is welcomed i wont hate you :)

scott- hey hey toot toot