Log

[Fullback_45]

In order to organize my progress and stay organized these seems like good op to track myself for feature reference and self satisfaction over the days, weeks,months. Comment if you would like sometime.

Saturday: ME bench

DB bench: 45x3, 55x3, 65x3, 70x1,75x1, 80x1,85x1,90 missed, 90x1

CloseGrip: 95x8, 115x8, 135x8, 145x4

Shrugs: 135x8,195x8, 215x8, 225x8

Pressdowns: 80x10, 150x8,170x8, 180x8,210x4


All in all, it was alright. Pissy though that i was pretty strong. CG sucked though as compared to last weeks 175x4. 145 felt heavy. Damn wrist though. Rep scheme is a little high. But everything felt good and strong and wasnt to failure.

[Fullback_45]

Height 5'8.5
Weight 188
L-Arm 15
R-Arm 15
Forarms 13.5
Neck 16.5 cold, 17.25 flexed
THighs 22.5
Calves 16
Waist 35.5
Chest 43.5


Damn it, thats rather depressing.

[AMG]

Originally posted by Fullback_45
Height 5'8.5
Weight 188
L-Arm 15
R-Arm 15
Forarms 13.5
Neck 16.5 cold, 17.25 flexed
THighs 22.5
Calves 16
Waist 35.5
Chest 43.5


Damn it, thats rather depressing.

Nah, we all have to start some place bro. Glad to see you started a Journal.

[Deciever]

thanks for starting a journal. Can't wait to see you progress

[healthy n_fit]

Yeah, good job starting the journal. And nice lifts. How long have you been training westside?

[Fullback_45]

Hey everyone. Thanks for all the encourageing replies. Its going to be interesting to see my progression 5 months to 3 years from now! I have ben lifting weights for about a year off and on. At first I started BB, learned so damn much about that, so much, so much time learning everything just to get the basics down and beyond. I have ben powerlifting a week though and must say. Its awsome. THe routines better suite me. My body has a hard time training things once a week but it responds better hitting the same parts good throughout the week. Thanks everyone. I appreciate it. Cant wait untill tomarrow.

P.S I baught this digital camera today. Still figureing out how to use it. When i do ill post some pictures in here. Visual reference as well!

[Fullback_45]

ME Squat: Deads

Squat : 45x1,135x3,185x3,195x2,225,1,255x1,265x1,275x(miss ed) 275x1

Deadlifts: 45x1, 95x3, 115x3, 135x3,155x 2, 185x2, 210x2

Stifflegged Deadlifts: 135x4, 185x4, 205x4, 225x4

Over all went pretty good. The squat is improved from 255 to 275 in about two weeks. Still not my max, but damn heavy for myself that is. Back feels most of the lift. Shoulderblades especially. Feels like loose base chords in my back sometimes. None the less all is well for tongiht. Need some wrist straps though so i can go heavier.

[Fullback_45]

DE CHest day

Speed Bench:

45x3, 95x3,115x3, 125x3, 135x3,145x3, 155x3, 165x3

DB military press:

35x8, 45x8, 50x8, 45x6

Skullcrushers:

55x8, 55x8, 65x8, 75x8

BB curls:

55x 8, 65x 8, 70x6, 70x6

BB Rows: 135x8, 155x8, 155x5

HammerCurls:
35x 8, 45x11, 45x10


Overall, pretty good. I out did it on the bench with 165, 50 or 60 percent of my max. Dont know what my max is but i still think i should have kept the weight lower, like 135 tops but it looked light and 165 i got in 3 seconds. BB rows ongiht i have to say sucked. Totalley out of enegery. I think ill hit them hard ME Bench day. Skulls tonight sucked. The EZ bar i use on the 75s is different then the 80.s The 80's grip is so close it doesnt work with my wrist and i get four out of them. Oh well all in all a nice pump tonight.

P.S. Left elbow feels weird. Felt like this many times in my life when i lift or through footballs. Oh well.

[Fullback_45]

pics

[Fullback_45]

l

[Fullback_45]

wow big guy

[Fullback_45]

ok

[Fullback_45]

estimated bf, 25%

[Fullback_45]

o

[AMG]

Yo have a nice base to start with. Your chest has potential. Time to pack on the mass bro.

[Fullback_45]

Hey thanks AMG for the remarks. Yea im really trying hard here to pack on some solid muscle and all and get my lifts way up there. Im just concerened about the fat wich im trying to minimize with diet. Bulk to about 200 then cut to 190-185.


DE Squats/deads

SPeedSquats: 45x1, 95x3, 115x 3, 125x3, 135x 3, 145x3 165x3

Deadlifts: 115x3, 135x6, 155x6, 165x5

Legpress: 315x8, 405x8,585x7

CalvePress: 315x10, 405x10, 585x10

STLD: 135x 6, 185x6, 205x4


Over all it was a good workout. Felt pretty good. STLD felt prety heavy especially in the forarms. Over all it was a good workout, nice and fresh.

[Fullback_45]

ME chest:

DB Press: 45x3, 55x3, 65x1, 70x1, 75x1, 80x1, 90x1.
CG bench: 95x8, 145x4, 155x4
Shrugs: 135x8, 195x5, 205x5, 1225x5, 235x5
Lat raise DB: 20x11, 25x10, 20x11


Damn it. I didnt notice any reall strength with my chest or triceps today. Pi$$ me off. I always thaught chest was my strong point yet im only getting 180 out of it with dbs. No pain in my elbow today anyway.

[Fullback_45]

ME Squat, Dead

Goodmornings: 45x4, 95x4, 105x4, 115x 1, 135x1, 145x1, 155x1

Squats: 45x1, 135x4, 195x4, 225x4, 245x4

Deadlifts: 135x4, 255x3, 165x3


Today felt really good. Nice and strong. 225 felt like nothing. Deads felt light to. Short workout. HOpeing to get some STDL in there but ran out of time before my ride came. All in all it was a great workout.

[AMG]

Very nice workout. Great job.

[Fullback_45]

Thanks AMG, i appreciate it. That was the best feeling workout ive had. ANd i am not a fan of legs that much. Just doesnt excite me utnil i get in there and do it.


DE: Bench

CG: 95x8,115x8, 145x4, 165x4, 175x4, 185x4

Skullcrushers: 65x8, 75x8, 75x8

BB Rows: 95x4, 115x4, 135x4, 145x4

DB Curls: 35x12, 40x 12, 45x 6

Kinda mad because all the benches were takeing by all the people in there working there chest. So i had to go to the CG first then finish it off iwth some arms instead of DB Spead bench, and incline db bench. Oh well speed has ben good all week, really excited for this comeing Bench day saturday. 185 felt awsome except i was fatigued, didnt eat lunch today, and stoped a rep short of what i was aiming for. COuld have gotten 8 most likely on a good day with a spot.

[Fullback_45]

ME Bench.

BB Bench:

95x8, 135x5, 155x1, 175x 1, 185x1, 195x1, 205x1, 215,1, 225x1

DB Incline: 45x12, 50x8, 40x8

BB Shrugs: 135x8, 195x8, 195x8

Pressdowns, 140x12, 170x4, 170x4, 160x8

Miltiary DB press: 35x8, 35x8, 35x8


Felt good knowing were i stand bench wise. MOst of the weight felt light until 225 came around. Still think I could have done better.

[lilmuscleman]

good job, bud. i hope to have 2 plates as well, in around 4 weeks. keep it up!

[Fullback_45]

Hey thanks for the support! Yea, 225 didnt feel that hard but felt slow. I was useing a very narrow grip, about and inch or so from the grip to the smooth. If i would have sperad it a bit and used some more chest, felt as if i used none, i think i could have gotten another 10 pounds out of it. Live nad learn! going for 235-240 next week, give it a stab and not wear out with all my singles.

[Fullback_45]

ME: Squat

Goodmornings: 45x4, 95x4, 115x1, 135x1, 145x1

Squats: 135x4, 185x4, 225x4, 245x4

STLD: 95x4, 135x4, 185x4, 205x4


Everything felt a bit heavy. I am going to hit the Deads hard and give my squat a rest except for speed squats on ME. Ill switch up the deads with something else before i grow week with these excersises. Over all, not bad, cant wait to progress.

[AMG]

Nice work, things are looking good.

[Fullback_45]

Thanks!!!! THings are going pretty good. Cant wait to blast my 135pound bench for a series of 3 today. Going to try some grips, see wich one feels the stronggest, etc. Then blast the hell out of my biceps!

[Fullback_45]

DE Bench

SPEED BENCH BB

45x8, (various grips), 95x3, 115x3, 135x3, 135x3, 135x3

CG: 95x4, 135x4, 145x3, 165x3, 175x3

BB Rows: 135x4, 145x3, 155x3

DB Alternateing Curls: 35x12, 45x11, 40x12

HammerCurls: 35x12, 40x12, 35x11


135 on the speed bench felt incredabley fast and light. Imagined another 45 on there and it didnt seem so light anymore damnit lol. CG was alright, 175 felt light but i didnt want to burn out on those things tongiht. BB rows were pretty strong, i can always go a bit heavier on them. Biceps, i really wanted to pound them tonight and i think i didnt do to bad. HammerCurls burned. HOpe my arms get bigger!!!!!!

[Fullback_45]

DE Squat:

Speed Squat: 45x3, 135x3, 135x3, 135x3, 145x3,145x3

Legpress:

315x8, 405x8, 495x8

Calve Press:

315x10, 405x10, 495x10

BB Shrugs:

135x8, 195x8, 225x8, 235x5

Upright Rows:

45x8, 65x8, 115x8


Felt good, was a bit tired today. Think. Im in a mist of confusion a bit. Im always tired alot, ben trying to go to bed at 10, hope i aint overtraing.

[Fullback_45]

Oh yea, my arms were hitting 15 and a half about a week ago, now they are back down to 15, this **** is depressing. I think I have lost like a pound or two. I think its the extra day of training. I think im going to switch it to 3 days a week for a month then back to 4 and see how it goes.

[AMG]

Originally posted by Fullback_45
Oh yea, my arms were hitting 15 and a half about a week ago, now they are back down to 15, this **** is depressing. I think I have lost like a pound or two. I think its the extra day of training. I think im going to switch it to 3 days a week for a month then back to 4 and see how it goes.

If you're shrinking it's either you're not eating enough or overtraining. Or both. Are you tired? Lack motivation? Losing strength? Insomnia? These coupled with shrinking could be a sign of overtraining. Some food for thought.

Now about arms...

For overall arm growth nothing beats Barbell Preacher Curls, Barbell Curls, Skull Crushers and Close Grip Bench. Pick one movement for Biceps and one for Triceps and hit it once a week for 4-6 sets. Keep reps between 4-10 and watch them grow.

Good luck.