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  1. #1
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    Talking Carpe Diem, Carpe Noctem, Ad Astra! ONpump17's Training Log


    The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned.

    Obsessed is a word the lazy use to describe the dedicated.

    Don't let anyone tell you, you can't. Keep your chin up, and your eyes on the prize. Live everyday like it's your last. Death is certain, life is not.

    Find that spark inside you and make it the biggest ****ing fire around


    Hello, and welcome to my log. I have been lifting weights for several years, though the first few were with little results. I had no nutrition skills and little rest, so I was setting myself up for failure. My previous log can be found here. I moved back to the main log section because I find there is more support and input here.

    History
    I started lifting in grade 9 gym class, until now in grade 12. I have been working diligently at gaining more knowledge, from various sources online and books.
    Goals
    -To get stronger
    -Raise my Squat to 300 lbs
    -Raise my Deadlift to 350 lbs
    -Raise my Bench Press to 200 lbs (I have always been weak on Bench, I started with 2 10 lb dumbells)
    -To have a better cardiovascular conditioning
    -but above all:
    -To BE JACKED. My long-term end-goal is to be at a stage where people ask me if I am on steriods frequently, after I attain this stage naturally. And possibly, if I am able, to compete in bodybuilding.
    Stats
    Age:17
    Weight: 169.5 lbs
    Height: 5'7"
    The rest of my body stats are on my profile
    Lifting Stats
    Bench Press - 140x3
    Deadlift - 245x5
    Squat - 225x5
    20-Rep Squats - 120x25
    Old Thread
    http://forum.bodybuilding.com/showth...020771&page=10
    Main Focus/Plan
    At this time, I am performing a bulk, As I want to increase my weight from 170 to 180. As I am doing this, I try to keep the bulk as clean as possible, and get into the gym 3 times a week. I need to add one day of cardio at some point per week.
    Program
    I am currently on IronAddict's SPBR from the iron addicts website. It involves 4 workouts, 3 a week, constantly rotating. I have been on the program for several months, and over time have made some small changes. Currently I am doing:

    Workout 1:
    Squat 3x5, 1x20
    Hise Shrugs 3x20
    Glute Ham Raise 3x10
    Bent-over Rows 4x6
    Barbell Curl 3x8
    Standing/Seated Calf Raises Supersets 3x 6/15

    Workout 2:
    Bench Press 3x3
    Incline Dumbell Bench Press 4x8
    Push Press 3x8
    Overhead Tricep Extension 3x10
    Weighted Crunches 3x10
    Close Grip Rack Pulls 3x2

    Workout 3:
    Deadlift 3x5
    Leg Press 2x10
    Chinups 4x6
    Preacher Curl 3x8
    Standing/Seated Calf Raises Supersets 3x 6/15

    Workout 4:
    Incline Bench Press 3x3
    DB Bench Press 4x8
    Plate Raises 2x8
    Upright Rows 2x8
    Decline Close Grip Bench Press 3x10
    Turkish Get ups 2x5
    Plate Wrist Curls 2x5

    Diet and Nutrition
    Right now my bulk involves 3,394 Calories, 139.8 grams of fat, 283.6 grams of carbs and 266.3 grams of protein on lifting days, and 3201 Calories, 161.7 grams of fat, 232.8 grams of carbs, and 224.8 grams of protein on off days.


    Supplements
    Fish oil
    Six Star Creatine (its cheap)
    Six Star Whey Protein (its cheap)
    I plan to use these until I can afford some protein in bulk from another website.
    Workout Tracker
    I use the Workout Tracker on my profile to track the most important lifts.
    -On my profile, some of the stuff in the workout tracker may not be too accurate, because
    -some of the stuff from over a year ago was before I was more dilligent with form
    -when I first started to use it, I filled in my entire workouts, and now I only
    input the more important lifts
    Personal Problems
    -I tend to feel that once my more important lifts are done, i can relax and slow down, and thats when I begin to waste time.
    -Being a student, and just in general I have never been a very big eater, so bulking up is proving hard for me.
    Last edited by ONpump17; 04-02-2010 at 09:00 PM.
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  2. #2
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    March 29th, 2010

    Workout 2
    Bench Press
    Last time: 130x3, 2x140x3
    This time: (W) Bx6, 95x3, 115x1, 130x1
    135x3
    140x3
    140x3
    140x3 *Bonus
    Incline DB Bench press
    Last time: 4x45x8
    This time:45x8
    45x8
    50x8
    50x7 *Fail
    Push Press *did some Upright Rows instead today
    This time: 75x8
    80x8
    80x8
    Overhead Tricep Extensions
    Last time: 90x10, 90x8, 90x11
    This time: 90x10
    90x10
    100x10
    Weighted Crunches
    Last time: 3x45x10
    This time: skipped
    Rack Pulls
    Last time: 275x2, 275x0, 275x2
    This time: 275x2
    275x2
    295x1,0,0
    275x3
    Notes: Workout Notes
    -Aaron


    March 30th, 2010

    Workout 3
    Weight: 169.7 lbs
    Deadlift
    Last time: 225x5, 225x5, 245x5
    This time: (W) Bx6, 135x3, 185x1, 205x1, 225x1
    225x5
    245x5
    245x5
    245x5 +10 second hold
    Leg Press
    Last time: 380x10, 390x10, 420x10
    This time: 420x10
    420x10
    Chinups
    Last time: -20x6, -20x6, BWx6, BWx4+2
    This time: -20x6
    -20x6
    BWx6
    BWx6 (BARELY)
    Preacher Curl
    Last time: 60x8, 60x8, 60x5
    This time: 60x8
    60x8
    60x5 + 60x4
    Standing Calf Raises
    Last time: 3x460x6
    This time: 3x460x6
    Seated Calf Raises
    Last time: 3x160x15
    This time: 3x165x15
    Notes: Workout Notes
    Awesome day for deadlifts & leg press!
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  3. #3
    Registered Saiyan OC23's Avatar
    Join Date: Aug 2007
    Location: Ontario, Canada
    Age: 22
    Stats: 5'9", 165 lbs
    Posts: 9,673
    BodyPoints: 68
    Rep Power: 6313
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    What % bodyfat are you at? 169 lbs at 5'7 aint bad.

    and goodluck on your quest bro young fellow ontarioian.
    360/260/500
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  4. #4
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    Originally Posted by OC23 View Post
    What % bodyfat are you at? 169 lbs at 5'7 aint bad.

    and goodluck on your quest bro young fellow ontarioian.
    Thanks man, last time I was measured I was 17.3% bodyfat.
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  5. #5
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    April 5th, 2010

    Workout 4
    Incline Bench Press
    Last time: 2x125x3, 130x3
    This time: (W) Bx6, 65x3, 95x1, 115x1
    130x3
    130x3
    130x3
    DB Bench Press
    Last time: 45x8, 3x50x8
    This time: 50x8
    50x8
    50x8
    50x8
    Behind-The-Neck Press
    This time: (W) Bx8
    55x8
    55x8
    b] Upright Rows [/b]
    Last time: 2x80x8
    This time: 85x6
    85x4
    Decline Close Grip Bench press
    Last time: 2x100x10, 105x8.5
    This time: (W) Bx6, 65x3, 95x2
    100x10
    100x10
    105x10
    105x10
    Plate Wrist Curl
    This time: 10x5, 10x5, 10x5, 10x10
    Notes: Workout Notes
    Felt I would try some behind the neck press instead of a movement like plate raises.
    After this I may fully switch them...

    I did the presses free-weight, but might it be better to do them in the smith machine?
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  6. #6
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    Smile

    April 8th, 2010

    Workout 1
    Weight : 170.8 lbs
    Squat
    Last time: 2x215,225x5, 120x25
    This time: (W) Bx6, 135x2, 185x1, 205x1
    215x5
    225x5
    225x5
    125x20
    125x6
    Hise Shrugs
    Last time: 225,245,265x10
    This time: 245x10
    245x10
    245x10
    Glute Ham Raises
    Last time: BW+10x10, 2xBW+25x5
    This time: BW+10x10
    BW+10x10
    BW+25x5
    Bent-Over Rows
    Last time: 125,130,130x6, 130x8
    This time: (W) 130x2
    130x6
    130x6
    130x6
    130x6
    Barbell Curl
    Last time: 60x8, 60x7+1, 60x6+2
    This time: 60x8
    60x8
    60x8
    Standing Calf Raises
    Last time: 3x460x6
    This time: 3x460x6
    Seated Calf Raises
    Last time: 3x160x15
    This time: 3x165x15
    Notes: Workout Notes
    Great workout!
    -Aaron
    Last edited by ONpump17; 04-11-2010 at 08:38 AM.
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
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  7. #7
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    April 11th, 2010

    Workout 2
    Weight: 171.8 lbs
    Bench Press
    Last time: 3x140x3
    This time: (W) Bx6, 65x3, 95x1, 135x1
    140x3
    145x3
    145x3
    Incline DB Bench press
    Last time: 2x45x8, 50x8, 50x7
    This time: 45x8
    45x8
    50x8
    50x8
    Push Press
    Last time: 70x8, 75x8, 75x10
    This time: 75x8
    75x10
    80x8
    Overhead Tricep Extensions
    Last time: 2x90x10, 100x10
    This time: 100x10
    100x10
    100x10
    Weighted Crunches
    Last time: 3x45x10
    This time: wat do you think lol. skipped. ...gotta replace these...
    Close Grip Rack Pulls
    Last time: 275x2, 295x1,0,0, 275x3
    This time: 290x2
    290x2
    290x2
    Notes: Workout Notes
    Awesome bench workout, just flew right through the sets.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  8. #8
    Team MuscleTech Athlete ThaWeezord's Avatar
    Join Date: Jan 2007
    Location: Ontario, London, Canada
    Age: 30
    Stats: 6'0", 226 lbs
    Posts: 874
    BodyPoints: 1595
    Rep Power: 2347
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    In on this. Saw this animal smashin weights at the gym the other day. Lookin good, chest was swole.

    Reps brah!
    ******official misc photography crew ******
    ***Extreme Dips Crew***
    ****Team MuscleTech****

    Instagram @the_robbins #ruaware

    If you build it....

    MY original huge FAT-FIT transformation thread:

    http://forum.bodybuilding.com/showthread.php?t=113690821
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  9. #9
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    April 13th, 2010

    Workout 3
    Weight: 172.4 lbs
    Deadlift
    Last time: 225x5, 3x245x5
    This time: (W) Bx6, 135x3, 185x1, 225x1, 245x1
    245x5
    260x2+3
    260x1
    255x4
    225x5
    Leg Press
    Last time: 2x420x10
    This time: (W)180x5
    Chinups
    Last time: 2x-20x6, BWx6
    This time: 2x-20x6
    Preacher Curl
    Last time: 60x8, 60x8, 60x5+4
    This time: 3x60x8
    Standing Calf Raises
    Last time: 3x460x6
    This time: 3x480x6
    Seated Calf Raises
    Last time: 3x165x15
    This time: 3x165x15
    Notes: Workout Notes
    Great workout!
    -Aaron



    April 16th, 2010

    Workout 4
    Weight: 173 lbs
    Incline Bench Press
    Last time: 3x130x3
    This time: (W) Bx6, 95x2, 130x1
    2x130x3
    135x3
    DB Bench Press
    Last time: 4x50x8
    This time: 4x50x8
    Behind the Neck Press
    Last time: 2x55x8
    This time: (W) Bx8
    55x8
    60x8
    60x8
    b] Upright Rows [/b]
    Last time: 85x6, 85x4
    This time: 80x8, 85x8
    Decline Close Grip Bench press
    Last time:100x10, 100x10, 105x10, 105x10
    This time: (W)Bx6, 65x2, 95x1
    105x10, 110x10, 110x10
    Plate Wrist Curl
    Last time: 10x5, 10x5, 10x5, 10x10
    This time:10x5, 10x10, 10x10, 10x10
    Notes: Workout Notes
    Had lots of energy this workout, even though I was moving quicker.

    From now on, I plan on timing my workouts, in an attempt to raise the intensity.
    Time: 1hour 25 mins
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  10. #10
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    April 22nd, 2010

    Workout 1
    Weight: 173.3 lbs
    Time: 1 hr 35 mins
    Squat
    Last time: 215x5, 225x5, 225x5, 125x20
    This time: (W) Bx6, 135x3, 185x1, 205x1, 215x1
    225x5
    225x5
    230x5
    125x20
    Hise Shrugs
    Last time: 3x245x10
    This time: 3x245x10
    Glute Ham Raises
    Last time: 2x BW+10x10 BW+25x5
    This time: BW+10x10
    BW+25x5
    BW+25x7
    Bent-Over Rows
    Last time: 4x130x6
    This time: (W) Bx6, 125x3
    3x130x6
    130x7
    Barbell Curl
    Last time: 3x60x8
    This time: 2x60x8, 60x7.5
    Standing Calf Raises
    Last time: 3x460x6
    This time: 3x460x6
    Seated Calf Raises
    Last time: 3x165x15
    This time: 3x165x15
    Notes: Workout Notes
    Thanks to various BS happening, I've only been able to do one workout so far this week.
    A good workout, but that 230x5 set of squat was very poor IMO.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  11. #11
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    April 27th, 2010

    Workout 2
    Weight: 170.9 lbs
    Time: 1 hour 40 mins
    Bench Press
    Last time: 140x3, 2x145x3
    This time: (W)
    145x3
    150x3
    155x3
    Incline DB Bench press
    Last time: 2x45x8, 2x50x8
    This time: 45x8, 3x50x8
    Push Press
    Last time: 75x8, 75x10, 80x8
    This time: 80x8, 80x8, 80x10
    Overhead Tricep Extensions
    Last time:w/ Machine: 3x100x10
    This time: w/ Dumbbell: 45x10, 2x55x10
    Weighted Crunches
    Last time: 3x45x10
    This time: skipped.
    Close Grip Rack Pulls
    Last time: 3x390x2
    This time: 3x395x2
    Notes: Workout Notes
    Great bench workout, I skipped crunches and switched in dumbbell extensions for the machine.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
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  12. #12
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    April 29th, 2010

    Workout 3
    Weight: 174.1 lbs
    Time: 1 hour 23 mins

    Deadlift
    Last time: 245x5
    260x2+3
    260x1
    255x4
    225x5
    This time: (W) Bx6, 135x3, 185x1, 205x1 total mistake - 275x1 <- back rounded on that one.
    2x255x5
    260x 2(good)+3(bad)
    Leg Press
    Last time: 420,430 x10
    This time: 420,440 x10
    Chinups
    Last time: 2x-20x6, BWx6
    This time: 2x-20x6, BWx6, BWx5
    Preacher Curl
    Last time: 3x60x8
    This time: 3x60x8
    Standing Calf Raises
    Last time: 3x480x6
    This time: 3x480x6
    Seated Calf Raises
    Last time: 3x165x15
    This time: 3x170x15
    Notes: Workout Notes
    -Aaron

    found a pict i took in late march
    Last edited by ONpump17; 04-30-2010 at 10:19 PM.
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    May 3rd, 2010

    Workout 4
    Weight: 173 lbs
    Time: 1 hour 15 mins
    Incline Bench Press
    Last time: 130,130,135x3
    This time: (W) Bx6, 65x2, 95x1, 115x1
    2x135x3
    135x6
    DB Bench Press
    Last time: 4x50x8
    This time: 2x50x8, 2x55x8
    Behind the Neck Press
    Last time: 2x60x8
    This time: 60x8, 65x8, 70x7F
    b] Upright Rows [/b]
    Last time:80x8, 85x8
    This time:2x85x8, 85x10
    Decline Close Grip Bench press
    Last time:105,110,110x10
    This time: 110x10 <-reg grip
    115x10 <- reg grip
    115x10
    Notes: Workout Notes
    Had LOADS of energy today, was awesome!
    I'm going to go easy on the progression for the next 4 workouts and work on form some more. Soon I may switch Box squats for squats and Sumo Deadlift for conventional.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
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    mini bump before i post today's workout.
    Manlet Sea Phoenix/Captain
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    May 7th, 2010

    Workout 1
    Weight: 173.5 lbs
    Time: forgot to check
    Squat
    Last time:2x225x5
    230x5
    125x20
    This time: (W) Bx6, 135x2, 185x1, 205x1, 225x1
    4x225x5 (felt like a bonus set )
    135x20
    Hise Shrugs
    Last time: 3x245x10
    This time: 3x245x10
    Glute Ham Raises
    Last time: BW+10x10
    BW+25x5
    BW+25x7
    This time: BW+10x10
    BW+25x8
    BW+25x10
    Bent-Over Rows
    Last time: 4x130x6
    This time: 2x130x6, 2x135x6
    Barbell Curl
    Last time: 2x60x8
    60x7.5
    This time: 3x60x8
    Standing Calf Raises
    Last time: 3x480x6
    This time: 3x480x6
    Seated Calf Raises
    Last time: 3x170x15
    This time: 3x165x15
    Notes: Workout Notes
    The next cycle or two of workouts is going to focus on form on my current major lifts.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
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    May 10th, 2010

    Workout 2
    Weight: 173.8
    Time: 1 hour 10 mins
    Bench Press
    Last time: 145,150,155x3
    This time: (W)Bx6, 95x2, 135x1, 145x1
    3x150x3
    Incline DB Bench press
    Last time: 45,50,50,50x8
    This time: 45,50,50,50x8
    Push Press
    Last time: 2x80x8, 80x10
    This time: 2x80x8, 85x8
    Overhead Tricep Extensions
    Last time w/ dumbell: 45,55,55 x10
    This time w/ machine: 3x100x10
    Weighted Crunches
    Last time: 45,45,45x10
    This time: skipped... again
    Rack Pulls
    Last time: 295,295,295x2
    This time: 295,300,300x2
    Notes: Workout Notes
    2nd Form workout
    -Aaron
    Manlet Sea Phoenix/Captain
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    May 19th, 2010

    Workout 3
    Weight: 172.8 lbs
    Time:
    Deadlift
    Last time: 2x255x5, 260x5
    This time: (W) Bx6, 135x3, 185x1, 225x1, 255x1
    3x255x5
    Leg Press
    Last time: 420x10, 440x10
    This time: (W)180x5
    2x440x10
    Chinups
    Last time: 2x-20x6, BWx6, BWx5
    This time: 2x-20x6, BWx5, BWx4
    Preacher Curl
    Last time: 3x60x8
    This time: 3x60x8
    Standing Calf Raises
    Last time: 3x480x6
    This time: skipped
    Seated Calf Raises
    Last time: 3x170x15
    This time: skipped
    Notes: Workout Notes
    ended up unable to go for a while
    glad I'm back!
    I used something different for the bodyweight chin-ups, some handles instead of the bar on top of the power rack like normal.
    -Aaron



    May 21st, 2010

    Workout 4
    Weight: 175.2 lbs
    Time: 1 hour 20 minutes
    Incline Bench Press
    Last time: 2x135x3, 135x6
    This time: 2x135x3, 135x4
    DB Bench Press
    Last time: 2x50x8, 2x55x8
    This time: 2x50x8, 2x55x8
    Behind Neck Press
    Last time: 65x8, 65x8, 70x7
    This time: 65x8, 65x8, 75x5
    Upright Rows
    Last time: 2x85x8, 85x10
    This time: 90x8, 90x8(barely)
    Decline Close Grip Bench press
    Last time: 110x10, 115x10 <- reg grip, 115x10 close grip
    This time: (W) Bx6, 65x2, 95x1, 115x1
    115x10
    115x9.5
    115x3
    Plate Wrist Curl
    Last time: 10x5, 3x10x10
    This time: 4x10x10
    Notes: Workout Notes
    Last form day!
    Next cycle: Variety time! switching box squats for squats, etc.
    -Aaron
    Last edited by ONpump17; 05-23-2010 at 09:12 AM.
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    May 25th, 2010

    Workout 1
    Weight: 174.5
    Time: 1.5 hours
    Box Squat
    This time: (W) Bx5, 135x4, 185x1
    185x5
    205x5
    2x215x5
    DB Shrugs
    This time: 70x10
    85x10
    85x10
    Glute Ham Raises
    This time: BWx10
    BWx10
    BWx10
    Pendlay Rows
    This time: 135x6
    135x4.5
    115x6
    115x8
    Preacher Curl
    This time: 3x60x8
    Notes: Workout Notes
    Variety Day 1!
    Using something decent for glute ham raises finally.
    -Aaron


    May 27th, 2010

    Workout 2
    Weight: 174.5
    Time: 1 hour 35 minutes
    Bench Press
    Last time: 3x150x3
    This time: (W) Bx6, 95x2, 115x1, 150x1
    2x150x3
    155x3
    Incline DB Bench press
    Last time: 45x8, 3x50x8
    This time: 3x50x8, 50x4
    Military Press
    This time: Bx8, 65x8, 70x8
    SkullCrushers
    This time: 35x5, 45x5, 50x10
    Hanging Leg Raises
    This time: 2xBWx10
    BWx12
    Close Grip Rack Pulls
    Last time: 2x300x2
    This time: 315x9 sec
    315x6 sec
    Notes: Workout Notes
    Variety Day 2!
    -Aaron
    Manlet Sea Phoenix/Captain
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    June 2nd, 2010

    Workout 3
    Weight: 173.9 lbs
    Sumo Deadlift
    This time: (W) Bx6, 135x3, 185x2, 225x1, 275x1
    3x265x5
    225x5
    Leg Press
    This time: 430x10, 450x10, 450x5
    Chinups
    Last time: 2x-20x6, BWx5, BWx4
    This time: 2x-20x6, BWx6, BWx4
    Incline Dumbbell Curl
    This time:3x20x8
    Standing Calf Raises
    Last time: 3x480x6
    This time: 3x480x6
    Seated Calf Raises
    Last time: 3x170x15
    This time: 3x170x15
    Notes: Workout Notes
    Variety day 3
    -Aaron



    June 4th, 2010

    Workout 4
    Incline Bench Press
    Last time: 2x135x3, 135x4
    This time: (W)Bx6, 95x1, 135x1
    wasnt thinking, 135x10 on flat bench
    135x3, 140x3
    DB Bench Press
    Last time: 2x50x8, 2x55x8
    This time:50x8, 53x55x8
    Behind the Neck Press
    Last time: 65x8, 65x8, 75x5
    This time: 65x8, 70x7, 65x8
    Rear Delt Raise
    This time: 25x8, 25x10
    Weighted Dips
    This time: 2xBW-40x10, BW-70x10
    Plate Wrist Curl
    This time:5x10x10
    Notes: Workout Notes
    Variety Day 4
    -Aaron
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    June 6th, 2010

    Workout 1
    Weight: 173.8
    Time: 1 hour 20 mins
    Squat
    Last time: 3x225x5
    135x20
    This time: (W) Bx6, 135x3, 185x1, 225x1
    3x225x5
    135x20
    DB Shrugs
    Last time: 70x10
    85x10
    85x10
    This time: 80x10
    85x7
    85x10
    Glute Ham Raises
    Last time: 3xBWx10
    This time: 3xBWx10
    Bent-Over Rows
    Last time: 2x130x6, 2x135x6
    This time: 2x130x6, 2x135x6
    Barbell Curl
    Last time: 3x60x8
    This time: 3x60x8
    Standing Calf Raises
    Last time: 3x480x6
    This time: 300x6, 2x340x6
    Seated Calf Raises
    Last time: 3x170x15
    This time: 90x15, 2x100x15
    Notes: Workout Notes
    going for the full contraction with the Calf Raises, back to the regular workout routine.
    Good workout!
    -Aaron
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    May 10th, 2010

    Workout 2
    Weight: 173.8
    Time: 1 hour 10 mins
    Bench Press
    Last time: 2x150,155x3
    This time: (W)Bx6, 95x2, 135x1, 145x1
    150x3
    155x3
    160x6 (spotter helped)
    Incline DB Bench press
    Last time: 3x50x8, 50x4
    This time: 3x50x8, 50x7
    Push Press
    Last time: 2x80x8, 85x8
    This time: 80x8, 2x85x8
    Overhead Tricep Extensions
    Last time: 3x100x10
    This time: 95x10
    2x105x10
    Rack Pulls
    This time: 295,300,300x2
    This time: skipped
    Notes: Workout Notes
    was a decent workout until I found out my phone was stolen...
    -Aaron
    Last edited by ONpump17; 06-09-2010 at 03:14 PM.
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    June 11th, 2010

    Workout 3
    Weight: 175.7 lbs
    Time: 1 hour 5 minutes
    Deadlift
    Last time: 3x255x5
    This time: (W) Bx6, 135x3, 225x1,255x1
    255x5
    2x260x5
    Leg Press
    Last time: 430x10, 450x10, 450x5
    This time: 2x450x10
    450x5
    Chinups
    Last time: 2x-20x6, BWx6, BWx4
    This time: 2x-20x6, 2xBWx6
    Preacher Curl
    Last time: 3x60x8
    This time: 3x60x8
    Standing Calf Raises
    Last time: 300x6, 2x340x6
    This time: 3x340x6
    Seated Calf Raises
    Last time: 90x15, 2x100x15
    This time:3x100x15
    Notes: Workout Notes
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  23. #23
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    June 17th, 2010

    Workout 4
    Weight:174.4
    Time: 1 hour 15 mins
    Incline Bench Press
    Last time: 135,140x3
    This time: (W)Bx6, 95x3, 135x1
    135,140,140x3
    DB Bench Press
    Last time: 50x8, 3x55x8
    This time: 4x55x8
    Behind the Neck Press
    Last time: 65x8, 70x7, 65x8
    This time: 2x65x8, 70x10
    b] Upright Rows [/b]
    Last time: 2x90x8
    This time: 2x90x8 + 85x5 + 65x5
    Decline Close Grip Bench press
    Last time: 115x10, 115x9.5, 115x3
    This time: 2x105x10, 115x10
    Plate Wrist Curl
    Last time: 5x10x10
    This time: 5x10x10
    Notes: Workout Notes
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  24. #24
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    June 23th, 2010

    Workout 1
    Weight: 176.0
    Time: 1.5 hours
    Squat
    Last time: 3x225x5
    135x20
    This time: (W) Bx6, 135x3, 185x1, 225x1
    2x225x5
    2x235x5
    135x20
    DB Shrugs
    Last time: 80x10
    85x7
    85x10
    This time: 80x10
    2x85x10
    Glute Ham Raises
    Last time: 3xBWx10
    This time: 3xBWx10
    Bent-Over Rows
    Last time: 2x130x6, 2x135x6
    This time: 2x130x6, 2x135x6
    Barbell Curl
    Last time: 3x60x8
    This time: 3x60x8
    Notes: Workout Notes
    Cosgrove Complex Times:
    1:36
    1:26
    1:05
    0:48
    0:35
    0:29
    Good workout!
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  25. #25
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    June 25th, 2010

    Workout 2
    Weight: 176.1
    Time: 1 hour 5 mins
    Bench Press
    Last time: 150x3
    155x3
    160x6 (spotter helped)
    This time: (W)Bx6, 95x2, 135x1, 150x1
    3x155x3
    Incline DB Bench press
    Last time: 3x50x8, 50x7
    This time: 4x50x8
    Military Press
    This time: 65x8
    2x70x8
    Rope Pushdowns
    This time: 50x10
    2x70x10
    80x10
    Hanging Leg Raises
    This time: BWx10
    BWx5
    BWx7
    Notes: Workout Notes
    Bilateral Farmers Walk: 35 lbs
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  26. #26
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    June 28th, 2010

    Workout 3
    Weight: 175.5 lbs
    Time: N/A
    Deadlift
    Last time: 255x5
    2x260x5
    This time: (W) Bx6, 135x3, 185x1 225x1 ,260x1
    260x5
    2x265x5
    Leg Press
    Last time: 2x450x10, 450x5
    This time: 450x10, 460x10
    Chinups
    Last time: 2x-20x6, 2xBWx6
    This time: -20x6, BWx6, BWx5, Bwx6 (barely)
    Preacher Curl
    Last time: 3x60x8
    This time: 2x60x8, 60x9
    Notes: Workout Notes
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  27. #27
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    June 17th, 2010

    Workout 4
    Weight:174.3 lbs
    Time: 1 hour 15 mins
    Incline Bench Press
    Last time: 135,140,140x3
    This time: (W) Bx6, 65x2, 95x1, 135x1
    3x140x3
    DB Bench Press
    Last time: 4x55x8
    This time: 4x55x8
    Behind the Neck Press
    Last time: 2x65x8, 70x10
    This time: 65x8, 70x8, 75x8
    b] Upright Rows [/b]
    Last time: 2x90x8 + 85x5 + 65x5
    This time: 2x90x8
    Decline Close Grip Bench press
    Last time: 2x105x10, 115x10
    This time: (W) Bx6, 105x1
    105x10
    115x10
    120x8 (i didn't count the last two, they were poor)
    Notes: Workout Notes
    Today I did the:
    Unilateral Farmer's Walk with 30 lbs.
    -Aaron




    http://onpump.blogspot.com/ <--this will be the new location of my main log from now on. however, I will still post here.
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
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  28. #28
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    Cool


    July 3rd, 2010

    Workout 1
    Home Weight: 170 lbs
    Gym Weight: 172.6 lbs
    Time: 1 hours 20 minutes
    Squat
    Last time: 2x225x5
    2x235x5
    135x20
    This time: (W) Bx6, 135x3, 185x1, 225x1
    2x235x5
    235x4
    135x20 <- great set
    DB Shrugs
    Last time: 80x10
    2x85x10
    This time: 80x10
    2x85x10
    Glute Ham Raises
    Last time: 3xBWx10
    This time: 3xBWx10
    Bent-Over Rows
    Last time: 2x130x6, 2x135x6
    This time: 2x130x6, 135x6, 140x6
    Barbell Curl
    Last time: 3x60x8
    This time: 2x60x8, 70x8
    Notes: Workout Notes
    First day of my cut!
    Did the Bilateral Farmers Walk
    35's for Bent-Over Rows
    35's for Front Squats
    25's for Overhead Press
    30's for Cleans
    40's for Walking
    Good workout!
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  29. #29
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    July 5th, 2010

    Workout 2
    Weight: 171.2
    Time: N/A
    Bench Press
    Last time: 3x155x3
    This time: (W)Bx6, 95x2, 135x1, 155x1
    2x155x3
    165x6 <--spotter assisted
    Incline DB Bench press
    Last time: 4x50x8
    This time: 4x50x8
    Military Press
    Last time: 65x8
    2x70x8
    This time: 70x8
    70x8 (barely)
    70x6
    Rope Pushdowns
    Last time: 50x10
    2x70x10
    80x10
    This time: 70x10
    80x10
    80x8+2 + 70x6
    Hanging Leg Raises
    Last time: BWx10
    BWx5
    BWx7
    This time: 3xBWx10
    Notes: Workout Notes
    Note to self: Use wider Bench Press Grip!
    Did Hanging Leg Raises differently this time around.
    Timed Complex (with Push Press instead of Military Press)
    1:59
    1:44
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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  30. #30
    Manlet PHOENIX ONpump17's Avatar
    Join Date: Jun 2008
    Location: Ontario, Canada
    Age: 21
    Stats: 5'7", 213 lbs
    Posts: 6,779
    Rep Power: 3208
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    July 7th, 2010

    Workout 3
    Weight: N/A
    Time: N/A
    Deadlift
    Last time: 260x5
    2x265x5
    This time: (W) Bx6, 135x3, 225x1 ,260x1
    2x265x5
    265x2+1
    Leg Press
    Last time: 450x10, 460x10
    This time: 2x460x10
    Chinups
    Last time: -20x6, BWx6, BWx5, BWx6 (barely)
    This time: 2x-20x6, BWx6, BWx5
    Preacher Curl
    Last time: 2x60x8, 60x9
    This time: 2x60x8, 70x4
    Notes: Workout Notes
    Did workout while soberin up, also did swimming and instead of a complex did some oly lift practice with the bar, just going until I was panting and needed to stop.
    Biked too and from gym again today Google Maps measures the distance to be approximately 6.1 km.
    -Aaron
    Manlet Sea Phoenix/Captain
    "If one is born as a male, at least once in his life he'll dream, of becoming the strongest man alive."
    5/3/1 Training Log: http://forum.bodybuilding.com/showthread.php?t=127004753
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