The more you sweat in peace, the less you bleed in war.

[TurtleApe]

This is my first workout journal and I'm mainly doing it just to keep a log and track my progress in a more concrete way.

History: Two years ago I weighted 215 lbs at 5'8.(yesfat). Last november I started working out at a powerlifting gym and by summer My maxes were:
Squat:315
Bench: 185
Deadlift: 380
Over the summer I stopped working out because I had to work (Wake up at midnight get back home at noon). This is my first year in college and they are having a powerlifting meet December 9th and my goal is to win my weight class. They condensed the weightclasses from a regular powerlifting meet so the one I want to compete in is 140-159. Yesterday I weighted 170 wet after breakfast/lunch.

Current Stack:
Animal Pak
Fish Oil
White Flood
Green Mag
Purple Wraath
Dymatize Protein
On Casein

Current program:
I'm running a Sheiko competition prep cycle, with the deadlift day replaced by the Ed Coan deadlift routine.

On the offdays I do cardio

Todays Workout:
1 Mile @ 8:09 Mins (PR)
5 Mins @ 6mph
20 Mins on bike @ level 15

[TurtleApe]

5k @ 30:30

[TurtleApe]

Week 3
Deadlift (85%): 1x2 @ 345 lbs
Speed deadlift (70%): 6x3 @ 285 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps 205
Bent over row: 8 reps 100,90,90
Underhand (reverse) grip lat pulldown: 8 reps 120(2 PlateS),120,120


Overhand Lat pull down:
2x10@100
2x10@85

[TurtleApe]

2 miles @ 19:30
1 Mile on bike @ 3:15

[TurtleApe]

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 3 2 240
85% 2 3 255
2 Bench press 50% 5 1 93
60% 4 1 111
70% 3 2 130
80% 3 5 148
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 2 4 240
6 Good morning (standing) 5 5

[TurtleApe]

1 Mile @ 8:59 PR
6 @ 1 min
7 @ 1 min
6@ 1min
Expresso Twilight@ 9:xx
Monster Truck Track@ 3:xx

[TurtleApe]

5 day (Friday) % reps sets weight
1 Squat 50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 3 6 240
2 Bench press 50% 5 1 93
60% 5 1 111
70% 5 5 130
3 Dumbbell fly 10 5
4 Dip 8 5
5 Good morning (sitting) 5 5
6 Abs 10 3


Last day of 37, Going to jump into the middle of the competition prep cycle and line it up when my meet

[TurtleApe]

1 Mile@ 10:00
1 Mile@ 8:34 PR
1/2 Mile@10:00
Cooldown

Probably have below 8:00 in me, Awesome considering that fastest I had ever ran a mile before august was above 10 mins

[TurtleApe]

Week 4
Deadlift (90%): 1x2 @ 365 lbs
Speed deadlift (75%): 5x3 @ 305 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps

[TurtleApe]

1 Mile @ 8:24
1 Lap @ Speed 7
Bike for 20mins

[TurtleApe]

week 3
1 day (Monday) % reps sets weight
1 Bench press 50% 3 1 93
60% 3 1 111
70% 3 2 130
80% 2 2 148
85% 1 2 157
2 Squat 50% 3 1 150
60% 3 1 180
70% 3 2 210
80% 2 5 240
3 Bench press 55% 3 1 102
65% 3 1 120
75% 2 4 139
4 Dumbbell fly 8 4
5 Good morning (standing) 4 5

Curlz-
20lbs 5 each arm arnold 5 each arm hammer
25lbs 5 each arm arnold 5 each arm hammer
30lbs 3 each arm regular 3 each arm hammer
Ez Curls-
Bar+40lbs for 2x10
Overhand Curls
40lbs 2x10

[TurtleApe]

week 4
1 day (Monday) % reps sets weight
1 Squat 50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 3 2 240
85% 2 3 255
2 Bench press 50% 5 1 93
60% 4 1 111
70% 3 2 130
80% 3 5 148
3 Dumbbell fly 10 5
4 Dip 8 5
5 Squat 50% 5 1 150
60% 4 1 180
70% 3 2 210
80% 2 4 240
6 Good morning (standing) 5 5


Thursday is my last lifting day before my meet, going to go for all of my openers

[TurtleApe]

162.4 This morning starting a Cleanse diet Isaku told me about to lose the last of my water weights

[TurtleApe]

Week 1
Squat 1x2 @ 275 lbs
Speed Squat 8x3 @ 225 lbs (90 sec rest b/w sets)
Leg Press: 8x3 reps
GHR: 5x2 reps
Arched back good morning: 8x3 reps
Calves: 3x10
Abs:4x10

[TurtleApe]

Week 3
Deadlift (85%): 1x2 @ 370 lbs
Speed deadlift (70%): 6x3 @ 305 lbs (90-120 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps 225
Bent over row: 8 reps 95,95,115
Underhand (reverse) grip lat pulldown: 8 reps 4 plates+ 2 10s