--*Iron Man Bednarik's Workout Journal*--

CBednarik · 03-17-2008, 06:49 PM

How's everyone doing? I've been creeping around the forums for a while and thought that it was time I started my own journal.

A little background information on me:
I started to weight lift last June. I've played lacrosse all my life so I was fit, but too skinny. I was 5'10 and weighed 170lbs. My friend gave me Bill Starr's 5x5 workout and I've been hooked ever since. I'm now around 200lbs. and looking to gain more mass.

Here are some of my current stats:
Weight: 201lbs.
Body fat: 13-14%
Biceps: 15"
Forearms: 12.5"
Quads (middle): 25"
Calves: 15.25"
Chest: 44" (I don't know if I'm measuring this correctly)
Waist: 31"

For supplements, I've heard great things about the Controlled Labs stack so I thought that I would try them for this mass build.

Supplements:
Controlled Labs White Flood
Controlled Labs Purple Wraath
Controlled Labs Green MAGnitude
EAS 100% Whey Protein
Daily Vitamin
Omega 3 Fish Oils

For my workout plan, I will be following the 12 week MAX-OT program. Seems great and I've seen people have great results!

I'll see if I can get some pictures too.

DAY 1 Legs:

I hurt my hip flexor playing lacrosse 2 weeks ago so my leg days have not been up to par since. Today was a decent day though

Olympic Squats:
12x 95 (warm up)
10x 95 (warm up)
6x 135 (warm up)
3x 155 (weight acclimation)
1x 195 (weight acclimation)
6x 225
5x 230
5x 235

45* Leg Press:
6x 490
6x 490

Straight Dead Lift:
6x 245
6x 245

Calf Raise:
8x 225
8x 225
8x 225

Seated Calf Raise:
8x 135
8x 135

Conclusion: Overall a pretty good workout. Killed the calves so that felt good. Hip flexor is starting to heal so hopefully I can put on more weight in the coming weeks. Will stretch it every day and take it easy so it can heal.

Supplements: Took Green MAGnitude and White Flood before workout. They taste like lemonade together which is great and I was getting a good pump! I took Purple Wraath during my workout. Not a fan of grape but it tasted pretty good. I could feel the tingle through my workout.

Can't wait for day 2! Stay tuned!

CBednarik · 03-17-2008, 08:11 PM

Thought I would post some pictures.

Me in June 2007 (170lbs)

Me in September 2007 (when i finished the 5x5 workout) [182lbs]

Me sometime in November (190lbs)

Me now.

As you can see, I'm really lacking in the chest. Should I follow the guide and only do once a week or should I work it twice? (Maybe do some pushups or something)

CBednarik · 03-18-2008, 08:56 PM

DAY 2 Chest/Forearms:

Barbell Incline Bench:
12x 95 (warm up)
10x 95 (warm up)
6x 115 (warm up)
3x 135 (weight acclimation)
1x 175 (weight acclimation)
5x 190
5x 190
4x 195

Dumbbell Flat Bench:
6x 70
5x 75
4x 80

Barbell Decline Bench:
5x 200

Barbell Pullover: (added these to help the upper chest)
6x 75
6x 75

Reverse Barbell Wrist Curls:
10x 95
10x 95

Dumbbell Wrist Curls:
7x 30
7x 30

Analysis: Workout was pretty good. Felt a little tired but the White Flood helped increase my energy levels. Looking to get a good night sleep tonight. Eating was pretty good, able to stick in 5 meals. Overall a good workout, chest is my weak point so I'm looking at hitting it the hardest.

Can't wait for back and traps tomorrow!!

CBednarik · 03-19-2008, 10:26 AM

Was feeling good today so I got up at 7 and started this HIIT workout for bulking. Went pretty well I thought.

Jogged 30 seconds, sprinted 30 seconds for 5 minutes in total.

Now I'm feeling great and looking forward to hitting the gym later this afternoon.

CBednarik · 03-19-2008, 08:07 PM

DAY 3 Back/Traps:

Dead Lifts:
12x 135 (warm up)
10x 135 (warm up)
6x 185 (warm up)
3x 225 (weight acclimation)
1x 275 (weight acclimation)
5x 335
4x 340 (PR)

Pull-ups:
2 sets of 8 (warmup)

Bent-Over Barbell Rows:
5x 170
5x 175

Close Grip Pull Downs:
6x 170
5x 180

Cable Rows:
4x 200

Barbell Shrugs:
6x 225

Overall a great workout. Was definitely feeling it at the gym. I hit a new PR on dead lifts so I was pumped about that. Tomorrow is shoulder/triceps!

CBednarik · 03-20-2008, 09:30 PM

DAY 4 Shoulders/Triceps:

Military Press:
12x 95 (warm up)
10x 95 (warm up)
3x 135 (weight acclimation)
1x 155 (weight acclimation)
5x 170
4x 175

Arnold Press:
6x 55
5x 60
4x 65

Dumbbell Side Laterals:
8x 35
7x 40

Lying Tricep Press:
6x 75
6x 75

Tricep Pulldowns
5x 130
5x 130

Seated Overhead Tricep Press
6x 80

Pretty decent workout. Upper body was a little sore but stretching eased it up. Tomorrow is Bi/Abs/Upper Chest.

CBednarik · 03-21-2008, 05:00 PM

DAY 5 Biceps/Upper Chest/Abs:

Straight Bar Curls:
12x 45 (warm up)
10x 45 (warm up)
3x 55 (weight acclimation)
1x 65 (weight acclimation)
5x 85
4x 95

Hammer Curls:
5x 40
4x 45

EZ Bar Curls:
4x 95

Dumbbell Incline Bench:
12x 30 (warm up)
10x 30 (warm up)
3x 40 (weight acclimation)
1x 50 (weight acclimation)
6x 70
5x 75

Barbell Pullovers:
6x 85
5x 95
4x 105

Leg Lifts:
2x 15

Weighted Cable Crunches:
10x 85
8x 105

Today was a good workout. I felt that I hit the bis and upper chest hard. Time to rest up over the weekend. I hope everyone has a safe and fun weekend. See you on Monday.

CBednarik · 03-24-2008, 04:03 PM

DAY 6 Legs:

ATG Squats:
12x 95 (warm up)
10x 95 (warm up)
6x 135 (warm up)
3x 155 (weight acclimation)
1x 195 (weight acclimation)
6x 230
5x 235
5x 240

45* Leg Press:
6x 600
6x 600

Straight Dead Lift:
6x 275
6x 275

Calf Raise:
8x 225
8x 255
8x 285

Seated Calf Raise:
8x 160
8x 160

Analysis: I thought it was a great workout. Finally starting to get my strength in my legs back. Ran out of my multivitamin so I thought I would try Animal Pak. I'll let you all know how it is in a couple of days and see if I notice a difference. On to day 7 tomorrow!

CBednarik · 03-25-2008, 10:19 PM

DAY 7 Chest/Forearms:

Barbell Incline Bench:
12x 95 (warm up)
10x 95 (warm up)
6x 115 (warm up)
3x 135 (weight acclimation)
1x 175 (weight acclimation)
6x 190
5x 195
4x 200

Barbell Flat Bench:
5x 190
5x 190
5x 190

Barbell Decline Bench:
6x 205

Barbell Pullover: (added these to help the upper chest)
6x 75
6x 75

Reverse Barbell Wrist Curls:
10x 95
10x 95

Dumbbell Wrist Curls:
7x 30
7x 30

Analysis:Not the best workout. Forgot my headphones so I did not feel focused at all. Picked up some new ones on the way home so that will not happen again. On to back/traps!~

CBednarik · 03-26-2008, 02:29 PM

DAY 8 Back/Traps:

Dead Lifts:
12x 135 (warm up)
10x 135 (warm up)
6x 185 (warm up)
3x 225 (weight acclimation)
1x 275 (weight acclimation)
6x 340
5x 345

Pull-ups:
2 sets of 8 (warmup)

Bent-Over Barbell Rows:
5x 190
5x 190

Close Grip Pull Downs:
6x 170
5x 180

Cable Rows:
4x 200

Barbell Shrugs:
6x 225

Overall a great workout. Was really feeling a lot of energy. Woke up in the morning for an am workout to change things around. Can't wait for tomorrow. Everyone have a nice night.

CBednarik · 03-27-2008, 08:54 PM

DAY 9 Shoulders/Triceps:

Military Press:
12x 95 (warm up)
10x 95 (warm up)
3x 135 (weight acclimation)
1x 155 (weight acclimation)
5x 170
5x 175

Arnold Press:
5x 65
5x 65
5x 65

Dumbbell Side Laterals:
8x 40
7x 45

Lying Tricep Press:
6x 80
6x 80

Tricep Pulldowns
5x 130
5x 130

Seated Overhead Tricep Press
6x 85

Pretty good workout, had a lot of energy. Triceps were sore a bit but it was pretty good.

CBednarik · 03-28-2008, 06:28 PM

DAY 10 Biceps/Upper Chest/Abs:

Straight Bar Curls:
12x 45 (warm up)
10x 45 (warm up)
3x 55 (weight acclimation)
1x 65 (weight acclimation)
5x 95
5x 95

Hammer Curls:
6x 40
5x 45

EZ Bar Curls:
4x 95

Dumbbell Incline Bench:
12x 30 (warm up)
10x 30 (warm up)
3x 40 (weight acclimation)
1x 50 (weight acclimation)
6x 70
6x 75
5x 80

Barbell Pullovers:
6x 85
5x 95
4x 105

Leg Lifts:
2x 15

Weighted Cable Crunches:
10x 140
8x 150

Today was a great workout. Got a good pump going and hit the abs pretty hard i felt. Going line dancing tonight for some cardio haha. Hope everyone has a good weekend. See y'all on Monday.

Supplements: From the GreenMAG, I'm def starting to feel bloated from the extra water weight. I haven't experienced this in a while, have not changed my diet, so I know that it's kicked in. With Animal Pack, my energy levels have increased through the day and now do not become as tired throughout the day.

CBednarik · 03-31-2008, 03:51 PM

DAY 11 Legs:

ATG Squats:
12x 95 (warm up)
10x 95 (warm up)
6x 135 (warm up)
3x 155 (weight acclimation)
1x 195 (weight acclimation)
6x 235
5x 240
5x 245

45* Leg Press:
6x 600
6x 600

Straight Dead Lift:
6x 285
6x 285

Calf Raise:
8x 245
8x 265
8x 285

Seated Calf Raise:
8x 160
8x 160

Analysis: Needed it and got it. Had a great weekend of rest so I was feeling good. Looks to be a great week, but lots of school work. On to day 11!

CBednarik · 04-01-2008, 10:48 PM

DAY 12 Chest/Forearms:

Barbell Incline Bench:
12x 95 (warm up)
10x 95 (warm up)
6x 115 (warm up)
3x 135 (weight acclimation)
1x 175 (weight acclimation)
6x 190
5x 195
5x 195

Dumbell Flat Bench:
6x 70
5x 75
4x 80

Dumbell Decline Bench:
5x 80

Dumbell Pullover: (added these to help the upper chest)
6x 75
6x 75

Reverse Barbell Wrist Curls:
10x 95
10x 115

Dumbbell Wrist Curls:
8x 30
8x 30

Overall pretty bad workout. Had a migraine last night and this morning so I wasn't feeling the best. Hopefully tomorrow is a better day!

CBednarik · 04-02-2008, 09:59 PM

DAY 13 Back/Traps:

Dead Lifts:
12x 135 (warm up)
10x 135 (warm up)
6x 185 (warm up)
3x 225 (weight acclimation)
1x 275 (weight acclimation)
5x 345
5x 350

Pull-ups:
2 sets of 8 (warmup)

Bent-Over Barbell Rows:
5x 195
5x 195

Close Grip Pull Downs:
6x 170
5x 180

Cable Rows:
6x 200

Barbell Shrugs:
6x 225

Much better workout then yesterday. Kept it to 30min so the intensity was great. On to shoulders tomorrow!

CBednarik · 04-04-2008, 02:39 AM

DAY 14 Shoulders/Triceps:

Military Press:
12x 95 (warm up)
10x 95 (warm up)
3x 135 (weight acclimation)
1x 155 (weight acclimation)
5x 175
5x 175

Arnold Press:
5x 60
5x 65
5x 65

Dumbbell Side Laterals:
8x 40
7x 45

Lying Tricep Press:
6x 80
5x 85

Tricep Pulldowns
5x 130
5x 140

Seated Overhead Tricep Press
6x 90

CBednarik · 04-05-2008, 06:46 PM

DAY 15 Biceps/Upper Chest/Abs:

Sorry all couldn't get to a computer after my workout yesterday

Straight Bar Curls:
12x 45 (warm up)
10x 45 (warm up)
3x 55 (weight acclimation)
1x 65 (weight acclimation)
5x 95
4x 100

Hammer Curls:
6x 40
5x 45

EZ Bar Curls:
4x 95

Dumbbell Incline Bench:
12x 30 (warm up)
10x 30 (warm up)
3x 40 (weight acclimation)
1x 50 (weight acclimation)
6x 70
6x 75
5x 80

Dumbbell Pullovers:
5x 90
5x 90
5x 90

Leg Lifts:
2x 15

Weighted Cable Crunches:
10x 140
8x 150

Great workout, got in there and got it done. Feeling like I have a lot more energy. For some reason I'm sleeping a lot more (10-13hrs a night) so I feel a lot more rested. Everyone have a great weekend!