ilikeitcold's log through WSFSB3

[ilikeitcold]

I always liked lifting but only really got into it and serious about it around the end of November of 2009 and i finally decided to post a log. I'm a senior in high school now so that means football is over for me in high school so i started focusing in on track as a sprinter. I had a really good year going for me my junior year of track with a 100 m dash of 11.6 and 200m with 23.9 or something close to that, and i wasnt even about to peak for my times in the season but then i pulled a hamstring and that was it.... and it also had an effect on my last year of football.

So i started to lift to help my hamstring out so i could go to state this year.

Stats:
Weight: 174
Height: 5' 10"

Measurement of 12/17/09
Chest--39"
Biceps--14" (current 14.5)
Forearms--11.75"
waist--33.5"
Hamstring--23.25
quad--20.25"

Current lifts
Bench--255X1
Squat--295X3
Romanian dead lift--275X8

Current goals:
-go to state in track
also achieve the lifts by May 8th
-Bench--285X1
-Squat--350X3
-Romanian dead lift--305X8

Current supps:
Whey protein
Monohydrate Creatine
BCAA

[ilikeitcold]

WEEK 10

Tuesday--

- Box Jumps (8 sets of 2)
47"

- Step ups 3x10
155X10 (5 each leg)

- Romanian Deadlift 3x10
255X10

- Weighted Abs 4x15

[moose45]

Strong homo in here...hahah jk brah. I'll be checkin in on ya and make sure I keep my log updated to...

[FB4ME]

Strong homo in here...hahah jk brah. I'll be checkin in on ya and make sure I keep my log updated to...

haha, thats wrong...

I'm in this too, love some WS4SB

[moose45]

haha, thats wrong...

I'm in this too, love some WS4SB

This happens to be my lifting partner! Haha.

[ilikeitcold]

Hey breh! haha

Week 10--Thursday Jan. 28

Bench press with bands for max reps
115X5
115X13
115X10
115X5

(weight on the bar not including the bands)

Lat Pulldown SS DB Power cleans
140X10 25 DBs X10
140X10 25 DBs X10
140X10 25 DBs X10
140X10 25 DBs X10

Standing BB military press
95X10
95X10
95X10
95X10

BB shrugs SS Zottmann curls
185X10 SS 25 DBs X10
185X10 SS 25 DBs X10
185X10 SS 25 DBs X10


Grippers
200X20 each hand
200X20 each hand
200X20 each hand


Overall it felt like a good workout although I did go down on my max reps for Bench w/ bands from other weeks. We are now doing 90 sec rest between sets and 3 min rest between each workout.

[ilikeitcold]

WEEK 10-- Friday Jan 29th
Lower body
Free Squat for 3 rep max (all going parallel)
135X10
225X8
245X5
265X3
275X3
295X3

Walking lunges 3 sets
135X10 each leg

Romanian Deadlift
255X9
255X9
255X9

Abdominal circuitX2 25 reps each

continued having 60 sec of rest between each set and 3 min rest between each workout.

After workout foam rolling (myofascial release) and static stretching

[moose45]

O look at dis guy...doing a report on myofasical release for class...! Good work buddy!

[ilikeitcold]

Oh look at dis guy being all homo and stuff. haha jk breh

Yeah! got my supps today the only thing new to what I am taking now are ZMAs. I am also taking whey, creatine monohydrate, and BCAA

WEEK 11 Monday Feb 1st--UPPER

Went back to week 1 work outs it looks like this

Incline BB bench 3 rep max

BarX10
135X8
155X5
175X3
185X3
185X3

DB floor press 3X (15-20)

60X20
70X18
70X12

BB rows SS DB shrugs
135X8 SS 30X8
135X8 SS 30X8
135X8 SS 30X8
135X8 SS 30X8

BB shrugs
185X10
185X10
185X10
185X10

DB Hammer curls
40X8 (Each arm)
40X8
40X8
40X8
20X10 (each arm, drop set)

I really like this workout for today except for incline but it has to be done. Also more intense when you limit your rest time between sets to 60 secs.

[ilikeitcold]

Week 11
Tuesday--- Dynamic lower body

Box squat into box jumps 8 sets of 2
40.5"

Bulgarian split squats w/DBs
25X10 (each leg)
25X10
25X10

Natural glut, ham raises (Gives you indestructible hamstrings!)
X10
X10
X10

hanging leg lifts
4 sets of 15

[ilikeitcold]

Week 11
Thursday--- Upper

CHIN UPS
BWX15
BWX15
BWX15
BWX15

LAT PULLDOWN SS REAR DELT FLIES
110X10 SS 20X10
110X10 SS 20X10
110X10 SS 20X10
110X10 SS 20X10

DB MILITARY PRESS
25X12
30X12
30X12
30X12


DB SHRUGS SS BARBELL CURLS
80X10 SS 85X10
80X10 SS 85X10
80X10 SS 85X10
80X10 SS 85X10

FINISHER! WITH 2 10s ON EACH SIDE OF THE BB
DEADLIFTX10
BENT OVER ROWX10
POWER CLEANSX10
PUSH PRESSX10
SQUATX10
all this X3 sets
2 min rest between each set of these

GRIPPERS
150X20
150X20
150X20

SUMMERY
Today was extreme with 60 secs rest between each set and 3 min between each work out. Also with the finisher, gave some massive forearm pump! Finisher=crazy. got the best of me one set, but i'll be back on monday to see it again.

[moose45]

Must have been a great day! Everything is in caps!

[ilikeitcold]

WEEK 11
FRIDAY-- LOWER BODY

BOX SQUAT (3 REP MAX)
135X10
225X8
245X5
275X3
295X3
305X3

WALKING LUNGES
155X6 (Each leg)
155X6
155X6

ROMANIAN DEADS
225X9
225X9
225X9

ABDOMINAL CIRCUIT
(frog, hip thrusts, twists, oblique crunches)
25 reps each 2 sets


Overall
Good stuff. Good stuff. Went up ten lbs in my box squat but i felt like i could have done a little more. But I'm not really seeing any days where I am not making progress. awesome.

[ilikeitcold]

WEEK 12
Monday--- upper body Max effort

Band Bench press
(3 rep max, Bands are 65 at the bottom and 105lbs at the top if i remember)

95X10 (weight includes only what the BB weighs)
115X8
135X5
155X3
175X3 (not quite three, epic fail)
165X3

Incline DB Bench press (palms in)
55X11
55X9

Barbell row SS seated DB power cleans
155X10 SS 30X10
155X8 SS 30X6
155X8 SS 30X6
155X8 SS 30X6

Barbell Shrugs
155X10
155X10
155X10
155X10

Seated incline DB curls
25X12
25X12
25X12
25X12

Finisher---With 25s on each side of BB
Dead liftX10
RowsX10
powercleansX10
push pressX10
squatsX10

3 SETS! (90 sec rest in between each set)

Overall
Continued to have 60 sec rest in between each set and 90 secs of rest between each super set. The finisher is crazy! yeah i said that before but really cant be explained in any way. A good max effort workout. Took creatine monohydrate, 100% optimum whey, and BCAA post workout.

[moose45]

So what do glute ham raises work??!?!? hahhahahaha greatest question.

[ilikeitcold]

So what do glute ham raises work??!?!? hahhahahaha greatest question.

OH don't tell me brah, quads? lol jk hmmm glutes and hams possibly? haha

WEEK 12
Tuesday---lower dynamic day

Box squat into box jumps
43" X2 (8 sets)

DB Bulgarian Split Squats
30X10 (each leg)
30X10
30X10

Natural Glut Ham Raises (w/push offs)
BWX10
BWX10
BWX10

weighted decline abs
45X15
45X15
45X15
45X15

Overall
Glut ham raises seem to be getting better hopefully I will be able to do them with no push off and use only the hamstrings and gluts. Also took my usual post supps of creatine monohydrate, 100% whey, and BCAAs.

[moose45]

OH don't tell me brah, quads? lol jk hmmm glutes and hams possibly? haha

No brah, it actually works the shoulders and sternocleidomastoid...true story

[ilikeitcold]

oohh the sternocleidomastoid, You mean the muscle that connects to your mastoid process on your skull and on the manubrium on your sternum? awesome. how is that possible? hahaha

[moose45]

oohh the sternocleidomastoid, You mean the muscle that connects to your mastoid process on your skull and on the manubrium on your sternum? awesome. how is that possible? hahaha

From when you crush your face into the ground trying to do it with no handss!!!!!

[ilikeitcold]

WEEK 12
Thursday---upper body

Chin Ups
BWX15
BWX15
BWX15
BWX15

Lat Pulldown SS DB Incline Shrug powercleans
120X10 SS 20X10
120X10 SS 20X10
120X10 SS 20X10
120X10 SS 20X10

DB Military Press
40X12
40X12
40X12
40X12

DB Shrugs SS Barbell Curls
80X10 SS 65X10
80X10 SS 65X10
80X10 SS 65X10

Grippers
200lbsX20
200lbsX20
200lbsX20

Overall
Good upper Body day! Did some light cardio with jump rope today. Took Creatine Monohydrate and 100% whey protein post workout.

[moose45]

And handstands you homo! Haha

[ilikeitcold]

And handstands you homo! Haha

yeah yeah. homo. haha jk brah

[ilikeitcold]

Greatest pump up song for lifting

[moose45]

Agreed man! Great song

[ilikeitcold]

WEEK 12
Friday--- lower MAX EFFORT

Box Squat
135X10
225X8
275X5
285X3
295X3
320X3 PR! (Probably could have done a little more, this went up pretty easy. so im looking a good PR next week)

Walking lunges
185X6 (each leg)
175X6 (each leg)
175X6 (each leg)

Romanian Deadlifts
275X8
275X8
275X8

Overall
Squat is awesome, Im looking forward to getting a nice PR next week.

[ilikeitcold]

WEEK 13

MONDAY---- Max effort---UPPER

Flat BB Bench
135x5
135x10
185x5
205x3
225x3
235x2

BB Push Ups
BWx20
BW+35x20

Barbell Row SS Seated DB power cleans
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12
155 lbs x 8 SS 20 DBs x 12

Barbell Shrugs
155x10
155x10
155x10
155x10

Hammer Curls
20x15 (both arms)
20x15
20x15
20x15


Took 100% whey protein, creatine monohydrate, BCAAs, and fish oils post workout.

[ilikeitcold]

Its a day late but here it is.

Week 13

Tuesday-DE Lower


Dynamic Box Squats
155x8
155x8
155x8
155x8


Bulgarian Split Squats
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)
20 DBs x 8 (each leg)


Natural Glute Ham Raises
BWx10

overall
not that great of a workout today, didnt feel with it at all and wasnt able to do all that was suposed to be done.

[ilikeitcold]

WEEK 13

Thursday-----Upper

Chin Ups
BWx15
BWx15
BWx15
BWx15

Lat Pull Down SS Incline Rear Delt Flyes
130lbs SS 25 RDF
130lbs SS 25 RDF
130lbs SS 25 RDF
120lbs SS 25 RDF

DB Military Press
40x12
40x12
40x12
40x12

DB Shrugs SS Barbell Curls
80x10 SS 65x10
80x10 SS 65x10
80x10 SS 65x10

Grippers
200 lb bone crushers x 20 (each hand)
200 lb bone crushers x 20
200 lb bone crushers x 20

Took 100% whey, 5g of monohydrate creatine, and BCAA post workout

[ilikeitcold]

Also measured today so here are new body stats for 2/18/10 compared to previous measurements (12/17/09)

Chest--40.75 in. (a 1.75 inch gain)
Biceps--14.5 (a half inch gain)
forearms--12.5 (.75 inch gain)
Waist--33 (.5 inch loss)
Hamstring--24 (.75 inch gain, not really happy with this one)
Quad--22 (1.75 inch gain)
Shoulders--48 in. (no previous measurement)

Weight- 177 lbs

Old measurements (12/17/09)
Chest--39"
Biceps--14"
Forearms--11.75"
waist--33.5"
Hamstring--23.25
quad--20.25"

[ilikeitcold]

Week 13 --- ME Lower

Box squat 17"
135x10
225x8
275x5
295x3
325x3
345x3 PR!

Walking Lunges
185x6 (each leg)
185x6
185x6

Romanian Dead lifts
275X8
275X8
275X8

Abs
Frogs BWx25
Hip thrusts BWx25
oblique crunches BWx25 (each side)
Twists BWx25

Overall
It was a good work out. We took vids today of my lifts which i will post later. Box on the box squat is a little high, not quite parallel. Took 100% whey, 5g of monohydrate creatine, fish oils and BCAA post workout