T1SF's Journal

[the1satanfears]

Today starts day one of my log. After my lift, I will post in this thread again with my lifts and such.

Program:
https://www.t-nation.com/readArticle.do?id=1807367

It's a pretty nice program with an attempt to incorporate both size and strength. I typically write my own, and I will be back into that in maybe six weeks, I just felt it was time for something that called for a few lifts I don't like. My mindset is that if I see progress on these lifts, I'll end up making them staples in my routine.

Goals:
My main goal is to gain size. That's how it's always been. Though, one problem I've had is that people think I can do more weight than I can, thus being someone who cares about what others think, I basically decided that I needed to work on my strength as well so that it matched with my size (or at least came close).

Diet:
I've never been that big on the diet. Right now, I'm cutting with aid from Lipo-6 and will be doing a 40/40/20 (PCF) macro split trying to keep my caloric intake on lifting days to be around 2500. On non workout days, I will be going with a 50/35/15 (PCF) macro split with 2700 calories being the goal. Because of that whole muscle growing more when you rest and whatnot.

Supplements:
EAS 100% Whey - Chocolate
Lipo-6

I am looking into getting on the creatine supplement Green Magnitude and the pre-workout supplement White Flood. With a few financial issues involving a nice balance on my credit card that I want to pay off before it's due, I'll probably be finished with the above program by the time I feel like I can splurge on some supplements. Though, the way I figure it, the supplements will be good for 3 monthsish, so I may splurge and deal with the consequences. Not sure as of yet.


Thanks to anyone who reads this.

(this was actually started yesterday in the other section)

[samsuperjew5]

1st

gl man, if i were you, i'd stick to a more basic routine, but whatever works for you is great!!

-jew

[the1satanfears]

Originally Posted by samsuperjew

1st

gl man, if i were you, i'd stick to a more basic routine, but whatever works for you is great!!

-jew

Well, I don't consider myself an inexperienced lifter. Most of the time, my workouts are designed like the hypertrophy days are, but I figure some good strength gains would be great.

Thanks for the support, though, bro. Any suggestions of a better routine would be great. As I said, size is kinda my goal here.

[samsuperjew5]

what are your current lifts?

[keeperlit]

man i've had my eye on this program for a while. prob going to start it too in jan. looking for size with some strength too, should be good.

hope it goes well man, keep us updated!

[user787877877]

Subbed.

[the1satanfears]

Originally Posted by samsuperjew

what are your current lifts?

ATG Squat is 305. Bench max is 300. And I am just starting with rack deads, so I don't know how much I can do there.

Edit: I would just like to state that I've been slacking A LOT lately. I keep skipping, etc. So, the weights I'll be posting up will be significantly lower, probably. Like, I'll be doing sets on bench with 260 or 270 instead of something heavier. I'll get it back up, though.

[Young_One]

Originally Posted by the1satanfears

ATG Squat is 305. Bench max is 300. And I am just starting with rack deads, so I don't know how much I can do there.

Edit: I would just like to state that I've been slacking A LOT lately. I keep skipping, etc. So, the weights I'll be posting up will be significantly lower, probably. Like, I'll be doing sets on bench with 260 or 270 instead of something heavier. I'll get it back up, though.

How is your bench almost as much as your squat, any vids?

[the1satanfears]

Originally Posted by Young_One

How is your bench almost as much as your squat, any vids?

Because I used to just squat parallel. I was benching 275 by the time I decided to start going deep, so it was kinda like starting my squat over. That's all.

[the1satanfears]

Tuesday's Lift:

Heavy Upper Body

Bench Press: 6x3
255x3
255x3
255x3
255x3
245x3
250x3

T-Bar Row: 6x3
160x3
160x3
160x3
135x3 (extra deep w/hold)
135x3 (extra deep w/hold)
135x3 (extra deep w/hold)

Military Press: 5x5
115x5
125x5
135x5
135x5
135x5

Pullups: 5x5
BWx5
BWx5
BWx5
BWx5
BWx5

Skullcrushers: 3x5
85x5
85x5
85x5

EZ-Bar Curl: 3x5
85x5
85x5
85x5

Mood at beginning: Tired, but oddly in the mood to lift.
Begin Time: 7:00 PM
Finish time: 8:30 PM
Weight: 186.8

I know these lifts seem pretty low, but like I said in my first post, I'm starting a new routine after completely neglecting my diet most of this month and skipping far too many workouts. It was like starting anew, almost. Oh well, I worked hard. Felt good.

[the1satanfears]

Wednesday's Lift:

Light Lower Body

Unilateral Leg Extension:
22x25
27x20
32x15

Dumbbell Stiff Leg Deadlift: (45lb db in each hand)
45x15
45x15
45x15

Lunges: (45lb db in each hand)
45x15 (each leg)
45x15 (each leg)

Calf Raise: (45lb db in each hand)
45x20
45x20
45x20

Decline Crunch
22x25
22x25
22x25

Mood: Pissed because the gym wasn't open today.
Begin time: 6:00
End time: 6:50
Weight: 188

Had to change things up a little bit because I did today's workout at home. Don't have that much weight, but I still worked it hard.

[TkOliTk]

Strong lifts man, any recent pics?

[the1satanfears]

Thursday's Lift:

Light Upper Body

Decline Dumbbell Bench Press:
20x65
15x75
12x80

Dumbbell Row:
20x50
15x60
12x65

Lateral Raise:
15x25
15x25
15x25

Pullups:
5xBW
5xBW
5xBW

Preacher Curl:
15x70
15x70

Overhead Unilateral Dumbbell Extension
15x35
15x35

Mood: Feeling good for the lift.
Begin time: 9:15
End time: 10:00
Weight: 187

Well, I had to workout at home again seeing as the gym was closed, so I did pullups instead of pulldowns because I don't have a lat pulldown station. Oh well. Would have done more weight on the decline dumbbell bench, but I ran out of room on the bar, so that wasn't really possible.

@TkOliTk, I don't have any recent pics. I would take some and post them, but I actually managed to break my computer last night. Got an appointment to get it looked at Sunday. Hopefully I can have some pics uploaded for Monday. The only camera I have is actually built into my Macbook, so...yeah. Give me until Monday, and if I don't get any up, negging is welcome.

[DatTeenLifter]

subbed.

GL and strong lifts.


also why are you cutting?

[the1satanfears]

Originally Posted by DatTeenLifter

subbed.

GL and strong lifts.


also why are you cutting?

I'm cutting because I'm going to go back to my normal way of lifting and dieting. The whole bulk then cut thing doesn't really work for me as my self esteem and confidence are completely shot when I'm bulking, so I'm going to just do my very light continuous bulk after I finish cutting. I know a lot of guys don't really approve of that here, but it's worked for me in the past, and that way I still feel good about myself and whatnot.

[the1satanfears]

Friday's Lift:

Heavy Lower Body

Barbell Squat (ATG):
250x4
260x4
260x4
270x4
270x4
255x4

Rack Pulls:
205x8
225x6
235x4
250x2

Leg Curl:
120x6
120x6
125x6

Standing Calf Raise:
315x5
315x5
315x5
315x5
315x5

Hanging Knee Raises:
BWx8
BWx8
BWx8

Mood: Pumped. Ready to lift.
Start time: 4:50
End time: 6:00
Weight: 190

Pretty decent lifting day. Didn't squat as much as I'd like to, but I don't think I did bad with the weight I used. Never done rack pulls before, I never realized how weak my grip is, so I'll be working on that. Otherwise, I think it went well.

[user787877877]

Squats looking good. I want to add rack pulls into my routine soon. Keep it up.

[the1satanfears]

Originally Posted by clownbaby1

Squats looking good. I want to add rack pulls into my routine soon. Keep it up.

Thanks. I appreciate the support. Rack pulls feel pretty good, I just need to work on my grip. I know I can pull more than that, I just don't have much of a grip because none of my previous exercise programs had many exercises that required a good grip, thus my rack pulls will suffer as a result. I used a pair of straps I found in the gym on my last set of rack pulls, but I'm not a fan.

Btw, I'm not sure if I'm doing them correctly. I do it like a deadlift, sorta. When I bring it down, I place the bar on the rack and release the weight and then I regrip. Is that right?

[user787877877]

Originally Posted by the1satanfears

Thanks. I appreciate the support. Rack pulls feel pretty good, I just need to work on my grip. I know I can pull more than that, I just don't have much of a grip because none of my previous exercise programs had many exercises that required a good grip, thus my rack pulls will suffer as a result. I used a pair of straps I found in the gym on my last set of rack pulls, but I'm not a fan.

Btw, I'm not sure if I'm doing them correctly. I do it like a deadlift, sorta. When I bring it down, I place the bar on the rack and release the weight and then I regrip. Is that right?

Don't ask me.lol. I have no clue, ask in the Powerlifting section, you'll get better answers there.

and get chalk..its great.

[the1satanfears]

Originally Posted by clownbaby1

Don't ask me.lol. I have no clue, ask in the Powerlifting section, you'll get better answers there.

and get chalk..its great.

It's not that my hands slip. My fingers are just not strong enough to hold the weight, it seems. I can pick up more than that for shrugs and stuff, but I can't pick it up right for rack pulls.

[the1satanfears]

Originally Posted by the1satanfears

@TkOliTk, I don't have any recent pics. I would take some and post them, but I actually managed to break my computer last night. Got an appointment to get it looked at Sunday. Hopefully I can have some pics uploaded for Monday. The only camera I have is actually built into my Macbook, so...yeah. Give me until Monday, and if I don't get any up, negging is welcome.

Well, I got the computer to the shop. The motherboard or whatever broke, so it will be out of commission for a few more days. I apologize, and hopefully you guys don't think I'm just making excuses. I have the receipt of the thing if need be, just don't feel like scanning it up here unless I'm called a liar or something.

[TkOliTk]

faie enough man lol a few days wont make any difference :L

[the1satanfears]

Monday's Lift:

Heavy Upper Body

Barbell Bench Press:
255x3
265x3
270x3
270x3
260x3
265x3

T-Bar Row:
160x3
160x3
160x3
140x3 (extra deep w/hold)
140x3 (extra deep w/hold)
140x3 (extra deep w/hold)

Military Press:
135x5
140x5
145x5
150x5
150x5

Pullups:
5xBW
5xBW
5xBW
5xBW
5xBW

EZ-Bar Curl:
85x5
90x5
90x5

Skullcrushers:
85x5
85x5
85x5

Mood: Pumped and ready to lift
Start time: 4:40
End time: 6:40
Weight: 192

I ended up doing twenty minutes of HIIT to finish up my workout. Felt pretty good today. My back hurts a fair bit from the pullups, I'm not all too sure why, but it definitely is sore already.

[the1satanfears]

Tuesday's Lift:

Light Lower Body

Leg Press:
190x25
210x20
230x15

Dumbbell Stiff-Leg Deadlift:
60sx15
65sx15
70sx15

Walking Lunge:
60x15 (each leg)
60x15 (each leg)

Seated Calf Raise:
70x20
70x20
80x20

Decline Crunch:
BW+35x25
BW+35x25
BW+35x25

Mood: Pretty good, ready to lift.
Begin Time: 6:15
End Time: 7:30
Weight: 189

I finished up the lift with twenty minutes of lower intensity cardio. I did the first ten minutes with a jog two minutes and sprint one kind of interval, but I ended up just running (in between jog and sprint) on the last ten minutes because a good song came on the iPod. "Dead and Bloated" by the Stone Temple Pilots. Got me so pumped, so I just finished it up. Btw, I'm aware the leg press seems exceptionally low, but this was my first time doing that many reps, so I was kinda just guessing this time, but it still got a decent burn.

[the1satanfears]

Thursday's Lift:

Light Upper Body

Decline DB Bench Press
15x75
12x85
20x75

One-Arm DB Row
15x75
12x75
20x65

Lateral Raise
15x15
15x15
15x15

Lat Pulldown
15x6
15x7
15x7

EZ-Bar Curl
15x9
15x9

Tricep Pulldowns:
15x9
15x9

Begin time: 4:40
End time: 6:00
Weight: 193

So, Idk. I have a muscle that's really sore in the left side of my upper back. It hurt like hell, so I couldn't do unilateral tricep extensions. Eeek. Oh well, I assume it will go away eventually. And I did twenty minutes of lackluster cardio, but at least I did it.

[the1satanfears]

Saturday's Lift:

Heavy Lower Body

Barbell Squat (ATG):
185x4 (jump squat)
270x4
270x4
280x4
280x4
185x4 (jump squat)

Rack Pulls:
205x8
225x6
245x4
275x2

Leg Curl:
120x6
125x6
125x6

Standing Calf Raise:
315x5
385x5
385x5
385x5
385x5

Hanging Knee Raises:
BWx8
BWx8
BWx8

Mood: Tired from a long day of work.
Start time: 3:35
End time: 5:00

I found some straps so I could make the rack pulls easier on my hands and harder on my back. I figured I'd throw some jump squats into my routine because I like the explosiveness of it, and that was a light enough weight to where if I stumbled, I could have caught myself.

[the1satanfears]

Monday's Lift:

Light Upper Body

Decline DB Bench Press
15x80
12x85
20x75

One-Arm DB Row
15x65
12x75
20x65

Lateral Raise
15x15
15x15
15x15

Lat Pulldown
15x7
15x7.5
15x7.5

EZ-Bar Preacher Curl
15x70
15x90

Unilateral Dumbbell Tricep Extension:
15x25
15x30

Begin time: 8:05
End time: 9:00
Weight: 195

Well, the dumbbell bench press was more difficult than it should have been. My wrists gave out on my last set, so I ended up splitting it up a tad, but it was all good. Decent lift.

[the1satanfears]

Tuesday's Lift:

Heavy Lower Body

Barbell Squat (ATG):
265x4
275x4
275x4
280x4
280x4
250x4

Rack Pulls:
225x8
250x6
270x4
295x2

Leg Curl:
125x6
130x6
130x6

Standing Calf Raise:
315x5
385x5
385x5
385x5
385x5

Hanging Knee Raises:
BWx8
BWx8
BWx8

Mood: Kinda excited. I got some new supplements (White Flood), so I was pumped to try it out and stuff.
Start time: 8:10
End time: 9:30

I messed up my calf a little bit, so my last set of squat was pretty low. I ended up doing more on the rack pulls than I intended because I messed up putting the weight on. Apparently I cannot tell the difference between a 25 pound plate and a 35 pound plate, so oh well. Not a big deal. I then went and did 20 minutes of cardio on the elliptical, not high intensity interval training, but it was a good jog. Not bad.

[the1satanfears]

Wednesday:

Today was a lighter day. Just did some abs and cardio. Did 8 sets of abs, 4 weighted and 4 with just bodyweight for the lower abs. I did 22 minutes on the elliptical, and that felt pretty good.

[MeatHead009]

how are you liking the new program so far? seems pretty good. and how are you remembering all your damn weights and reps? do you use a journal?