Carpe Diem, Carpe Noctem, Ad Astra! ONpump17's Training Log

**ONpump17** · 04-02-2010, 07:43 PM

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.

**ONpump17** · 04-03-2010, 09:07 AM

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

**OC23** · 04-03-2010, 01:47 PM

What % bodyfat are you at? 169 lbs at 5'7 aint bad.

and goodluck on your quest bro young fellow ontarioian.

**ONpump17** · 04-04-2010, 06:52 AM

Originally Posted by OC23

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.

**ONpump17** · 04-07-2010, 02:50 PM

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

**ONpump17** · 04-11-2010, 07:08 AM

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

**ONpump17** · 04-11-2010, 07:28 PM

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

**ThaWeezord** · 04-12-2010, 07:26 AM

In on this. Saw this animal smashin weights at the gym the other day. Lookin good, chest was swole.

Reps brah!

**ONpump17** · 04-17-2010, 08:28 AM

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

**ONpump17** · 04-24-2010, 09:25 AM

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

**ONpump17** · 04-28-2010, 01:20 PM

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

**ONpump17** · 04-30-2010, 08:53 PM

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

**ONpump17** · 05-04-2010, 04:43 AM

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

**ONpump17** · 05-07-2010, 06:16 PM

mini bump before i post today's workout.

**ONpump17** · 05-07-2010, 07:41 PM

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

**ONpump17** · 05-10-2010, 04:28 PM

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

**ONpump17** · 05-22-2010, 04:08 PM

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

**ONpump17** · 05-29-2010, 06:57 AM

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

**ONpump17** · 06-05-2010, 08:19 AM

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

**ONpump17** · 06-06-2010, 06:49 PM

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

**ONpump17** · 06-09-2010, 12:24 PM

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

**ONpump17** · 06-12-2010, 09:08 AM

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

**ONpump17** · 06-19-2010, 06:52 AM

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

**ONpump17** · 06-23-2010, 05:38 PM

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

**ONpump17** · 06-25-2010, 05:42 PM

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

**ONpump17** · 06-30-2010, 11:55 AM

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

**ONpump17** · 07-02-2010, 07:40 PM

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.

**ONpump17** · 07-03-2010, 07:00 PM

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

**ONpump17** · 07-05-2010, 05:28 PM

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

**ONpump17** · 07-07-2010, 07:53 PM

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

Thread: Carpe Diem, Carpe Noctem, Ad Astra! ONpump17's Training Log

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