Workout journal til next football season

[kennyc123]

12/14/08 - I'm starting my journal today and will continue to do so till next fall (aka football season)

*vv_goals till then_vv*
..............................Current============= ========>Goal
weight 150lbs-------------------------------------------180lbs
flat bench(1rep) 245lbs----------------------------------290-305lbs
squat(3 reps) 255lbs------------------------------------~300lbs
squat(1 rep) 280lbs(based on max calculator)-------------350+lbs
power clean(1 rep) 185lbs--------------------------------225+lbs
1 mile ~9:24---------------------------------------------<7:30

*Supplements currently using*
-MRI Black Powder (1 scoop) 30 mins pre w/o
-ON 100% Whey Gold Standard
- 1 scoop w/ water immediately after w/o
- 1.5 scoops w/ milk before bed
-GNC Pro Performance Creatine Monohydrate
- 5 grams immediately after w/o
- 10 grams upon waking up on non-lifting days

*Future supps*
-ON Serious Mass
-ON Micronized Creatine Monohydrate
-ZMA supplement
-AEN Intraxcell Beta-Alanine

*Let me know if my stack is good or not and what I can add to it*

[kennyc123]

12/14/08-First day of journal, weekend workouts are upper and lower body heavy workout days (forgot about calf raises today )

*Upper Torso (Pectoral, shoulder, triceps)

-Bench: 1 warm up then 4 sets 3 reps
Warm up 135lbs 6 reps
Set 1: 185
Set 2: 205
Set 3: 210 (help on last rep)
Set 4: 210 (only got 2 reps w/ help)
Grade: C-

-Skull crushers: 4 set 10 reps
Set 1: 70
Set 2: 70
Set 3: 70
Set 4: 80 (5? reps)
Grade: C

-Shoulder press: 4 sets 10 reps
Set 1: 30
Set 2: 30
Set 3: 35
Set 4: 35 (did 8 reps then did 2 reps w/ legs)
Grade: B-

*Legs (Quad, hamstring, calves)

-Squat: 1 warm up then 4 sets 3 reps
Warm up 155lbs 8 reps
Set 1: 215
Set 2: 225 (easy)
Set 3: 245
Set 4: 255
Grade: A+

-Leg extensions: 4 sets 15 reps
Set 1: 70
Set 2: 70 (easy)
Set 3: 80 (easy)
Set 4: 100
Grade: A

-Hamstring curls: 4 sets 15 reps
Set 1: 40 (easy)
Set 2: 50
Set 3: 60 (semi-hard)
Set 4: 60 (hard?ideal weight)
Grade: A+

-Calf-raises: 4 sets 10 reps
Set 1: 0
Set 2: 0
Set 3: 0
Set 4: 0
Grade: F-- epic failure

*Pectoral Isolation [(upper, mid, lower) (pause at top?really squeeze pecs)]

-Incline 60 degree dumbbell press: 3 sets 6-8 reps
Set 1: 45 (6 reps)
Set 2: 40 (8 reps)
Set 3: 40 (10 reps!)
Grade: A

-decided to do lunges in between sets: 3 sets 10x10 reps
Set 1: 40
Set 2: 40
Set 3: 40
Grade: A+

-Cybex Flyes: 3 sets 6-8 reps
Set 1: 30 each side (8 reps)
Set 2: 30 each side (8 reps)
Set 3: 40 each side (8 reps)
Grade: A

-Decline Bench: 3 sets 6-8 reps
Set 1: 100 each side (8 reps)
Set 2: 100 each side (8 reps)
Set 3: 120 each side (8 reps)
Grade: A

-Hammer Flat bench: 3 sets 6-8 reps
Set 1: 40 each side (6 reps)
Set 2: 40 each side (6 reps)
Set 3: 40 each side (6reps)
Grade: B


Run 1 mile:
Time: 9:24
Grade: C
**Summary**
I wasn?t too happy with my flat bench w/o or with my skull crushers. Shoulder press was okay; my last 2 reps on my last set were with legs. I was, however, very happy with my leg w/o. My legs were swollen afterwards. I had a great pump, but unfortunately I was able to still walk afterwards so I?ll try to fix that my next weekend lift. My pec isolation w/o was good, again I had great pumps. Tried 3 new exercises (cybex flyes, decline, and hammer flat bench). I ran a mile after my w/o in 9 mins 24 secs. I would?ve gotten better but I was dicking around with the speed trying to find my pace. Overall good workout.

[kennyc123]

Today (and til wednesday) was max out day for lifting at my school and today was power clean day...at school we do 4 stations, each 12 mins long, and with 2 or 3 exercises (depending on the lift)

-Powerclean
Set 1: 4 reps 135
Set 2: 3 reps 165
Set 3: 2 reps 175
Set 4: 1 rep 185
Set 5: 1 rep 190
Grade: B+, good but i think i could've gotten better

*Station 1*
-Pull ups 3 sets 10 reps
Set 1: 10
Set 2: 10
Set 3: 10
Grade: A

-Little bigs 3 sets 25 reps w/ 25lb plate
Set 1: 25 reps
Set 2: 25 reps
Set 3: 0 (ran out of time)
Grade: C

*Station 2*
-Shrugs 3 sets 8 reps
Set 1: 135 8 reps
Set 2: 215 8 reps
Set 3: 225 8 reps
Grade: A

-Russian twist 3 sets 25 reps w/ either 25lb or 45lb plate
Set 1: 25 reps w/ 25lb plate
Set 2: 25 reps w/ 25lb plate
Set 3: 25 reps w/ 45lb plate
Grade: A

*Station 3*
-Body rows 3 sets 15 reps
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Grade: A

-EZ bar curls 3 sets 12 reps
Set 1: 75lbs 12 reps
Set 2: 75lbs 12 reps
Set 3: 75lbs 12 reps
Grade: A

*Station 4*
-1 arm dumbbell rows 3 sets 10 reps both arms
Set 1: 65lbs 10 reps
Set 2: 55lbs 10 reps
Set 3: - (pussed out/arms were tired)
Grade: F

-Hammer curls 3 sets 10 reps both arms
Set 1: 30lbs 10 reps
Set 2: 30lbs 10 reps
Set 3: 30lbs 10 reps
Grade: A

**Summary**
Today wasnt a very physically taxing day (not like our usual lifts). I was happy with my power clean max...tried to get 200lbs twice but i have bad form so it wasnt happening. Overall good day. Tomorrow is our bench max out day...should be interesting...

[kennyc123]

maxing day today was bench

Set 1: 135lbs 4 reps
Set 2: 165lbs 3 reps
Set 3: 185lbs 2 reps
Set 4: 205lbs 1 rep
Set 5: 225lbs 1 rep
Set 6: 235lbs 1 rep
Grade: B

*Station 1*
-Weighted Tricep dips 3 sets 15 reps
Set 1: 45lbs 15 reps
Set 2: 45lbs 15 reps
Set 3: 70lbs 15 reps
Grade: A

-skull crushers 3 sets 10 reps
Set 1: 85lbs 10 reps
Set 2: 85lbs 10 reps
Set 3: 75lbs 10 reps
Grade: C-

*Station 2*
-Lateral raises 3 sets 10 reps 10lb plates
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Grade: A

-Med ball push ups 8x8
Set 1: 8x8
Set 2: 8x8
Set 3: 8x8
Grade: A

*Station 3*
-Incline bench press 3 sets 8 reps
Set 1: 135lbs 8 reps
Set 2: 135lbs 8 reps
Set 3: 135lbs 8 reps (5 reps, then 2 reps, then 1 rep)
Grade: A-

-30 sec. ab bridge
Set 1: 30 secs
Set 2: 30 secs
Set 3: 30 secs
Grade: A

*Station 4 (super sets)*
-30 second military press w/ only bar 3 sets
Set 1, 2, and 3: averaged around 25 reps

-30 second upright row w/ only bar 3 sets
Set 1, 2, and 3: averaged around 20 reps
Grade: B+

**Summary**
I was a bit disappointed with my bench max today, but it was a good day overall. Incline barbell bench press was pretty good, i didnt even think i was gonna get 135lbs but one of my friends made me so i did it and it was worth it. The final station (4) was the killer....my triceps were already on fire from the dips, skull crushers, med ball push ups, and incline bench press. 30 secs of anything, even w/ only the bar, is gonna burn like hell and station 4 was no exception, but still, triceps on fire, fatigue setting in, game clock winding down (jk ) i pushed through. Tough day today...tomorrow is squat max...ugh..........