Smashing Food & Weights! "Bulk and Progress Log"

[MWheatley]

Alright! Excited to have a fresh journal with a fresh program. Last time i feel i set out for a long term goal and would have responded better to a more step-by-step approach. Credit to Wynner's journal for this idea. So basicly i still am shooting to just bulk to 200+ at some point but for now im just setting mini milestones in strength, volume, cardio, and hypertrophy.

The Split


I found myself over analyzing this concept and decided to just hit compound lifts with a push/pull type split training legs separate. From there, ill increase the reps and add isolations for volume as needed.

Also, i hope to make other methods of training more frequent and also logged. Sprinting of all types, plyos, swimming, ect.

Diet

Im also going to make an effort to log my diet as much as possible. It probly wont make sense to you guys or be very organized but im thinking it will help me see where im slacking.


Goals

Right now i only have set goals for a couple things but as the program progresses, exercises will be added and removed.

Current / Goal
Weight-168 ---------- 175
Squat- 265x5 ------- 295x5
Bench- 245x5 ------- 265x5
Deadlift- N/A --------- 365x3
BB Row- 225x5 ------ 255x5
Mile Run- NA --------- 7:00

[Jrahe42]

1st

dead lift= N/A lulz. what's that all about?

[MWheatley]

1st

dead lift= N/A lulz. what's that all about?

lol i have no idea where im at on them. I have been doing RDLs on leg day and thats been it. And since its the first time ive done them i was working with light weight.

BTW thanks -Lu, and others as well, for recommending the RDLs. They are indeed more effective than SLDL for ham/glutes.

[-Lucifer]

2rd.

I'm in, Mike brah. And yeah, the Romanian deadlift is an awesome exercise. I'm glad you've seen the light.

[phal]

In ^_^

[NIguy]

Look forward to seeing what you can do, good luck.

[MWheatley]

Chest Shoulders Tri's - 9/12/10

This week and next will be the only times i train shoulders with chest/tri while the volume for all 3 is pretty low.

Warmup
Seated Press Machine

Flat Bench:
Top Set Last Week - 245x5

-135x10
-185x6
-225x4
-245x4
-255x4
-260x3

Standing OH Press:
Top Set Last Week - 115x6

-115x6
-125x6
-125x6

Vbar Pushdowns:

- x15
- x15
- x10
- x10

Seated Press Machine: same i warmed up on

-135x20
-135x20

Todays session was really good. I was stronger on bench than i expected and im going to keep working in the 3-4 rep range for now. I was hoping to get 255x4 today and that went up no problem.

Standing OH press is something i havent done in years. I always did seated bb or db. Im hoping this will shoot up fast.

Nothing should be too sore from todays session so im hoping to hit this same workout again in 4-5 days.

[Jrahe42]

almost hitting +100lbs on bench for a triple which is absurd

[musicianman]

Strong bench is strong. I need to work on that.

I'm sure you can run a 7:00 mile, no?

[MWheatley]

almost hitting +100lbs on bench for a triple which is absurd

thanks, but i recon you are above that. time to chase you and tim down

Strong bench is strong. I need to work on that.

I'm sure you can run a 7:00 mile, no?

Thanks man, but you got me by a long shot on the pulls. Presses have always been my strong point, and pulls pretty weak in comparison.

Im actually not in good cardio shape at all. Im sure if i wanted to cough up a lung or 2 i could hit close to 7:00. I was really into smokin pot the last couple years after my leg injury and never got back into cardio shape. I dont smoke anymore and want to make cardio a part of my program again.

[MWheatley]

Back - 9/13/10

Was suppose to hit bi's today too but didnt feel like i needed any direct work by the time i was done w/ back. Maybe next week.

Warmup:
2 Sets of Lat Pulldown - 15 reps each

BB Row:
Top Set Last Week: 225x4

-135x10
-185x6
-205x6
-225x6
-225x6

Seated Cable Row:

-140x12
-150x8
-170x8

Deadlift:

-225x6
-275x2
-315x1
-335x1
-335x1

After i was done w/ deads i went down to the pool to swim some laps. Only took 4 before i felt like i my arms couldnt move anymore lol.

-Todays session felt pretty good. BB rows were really smooth and should be back to hitting PRs there very soon (245x5).

Deadlift felt very smooth as well. I havent done them in a while but i felt like my form was better than ever for some reason. I want to get a video up of quite a few lifts soon to have you guys pick it apart for me. 335 was pretty light so ill bumb it up next week but ima keep working with singles and doubles.

[NIguy]

Deadlift felt very smooth as well. I havent done them in a while but i felt like me form was better than ever for some reason. I want to get a video up of quite a few lifts soon to have you guys pick it apart for me. 335 was pretty light so ill bumb it up next week but ima keep working with singles and doubles.

In for the videose... Your deadlifts will fly up.

[chazzy1864]

Jesus, another journal I want to follow?

You guys are f*cking assh*les!

[MWheatley]

In for the videose... Your deadlifts will fly up.

I think so too, im definitely getting a vid of deadlift, rows, squat, and bench.

I try and get feedback from people i know i can trust at the gm, but i just switched over to a new and much bigger gym. Id rather get feedback from you guys anyway.

Jesus, another journal I want to follow?

You guys are f*cking assh*les!

Its what all the cool kids are doing.

[chazzy1864]

Its what all the cool kids are doing.

[MWheatley]

Better than the exercise section in here, those people make my brain hurt.

[phal]

This thread name is throwing me off in my subs list haha, I'm liking the re-intro to deadlifts, those #'s will fly up.

[MWheatley]

This thread name is throwing me off in my subs list haha, I'm liking the re-intro to deadlifts, those #'s will fly up.

Ya felt good to put some weight on the bar for the first time in a while. I wont be happy til i hit at least 4 plates though.

[-Lucifer]

Strong rows, Mike. By the way, if you want to work your biceps the next time, just throw in a few sets of chin ups.

[MWheatley]

Strong rows, Mike. By the way, if you want to work your biceps the next time, just throw in a few sets of chin ups.

Weighted chins bro, get with the program

[MWheatley]

No lifting today. Spent the day doing odds and ends around the house, played w/ the dog for a bit. Ended up going fishing for a bit and met my dad for dinner after that. Todays diet was pretty good aside from the burger but o well it was super tasty.

-2 cups Oatmeal + Shake
-Salami Sammich
-Whole wheat bagel/PB
-Munched on some fruit for a while
-Massive 1lb burger from red robin + fries
-Now eatting a massive bowl of pasta salad <-- whole grain pasta lol

~3300 cals, 180 Protein

Tomorrow is legs, with focus on quads. + Ab/calf work

[chazzy1864]

Slacker. I'm tempted to skip today's workout, but we'll see. :/


Do you usually split up your emphasis on leg day, or is it something you're trying?

[MWheatley]

Do you usually split up your emphasis on leg day, or is it something you're trying?

It depends how good of shape my legs are in and how recently i hit deadlifts. By having an emphasis on quads, that simply means no RDLs and usually front squats instead of back.

[wabeer1]

Bit late to the party - but in

Benching is at a similar level naaaaoow Great work and diggin the lifts.

[MWheatley]

Bit late to the party - but in

Benching is at a similar level naaaaoow Great work and diggin the lifts.

Thanks bro, good to have ya in here.



9/15/10 - Legs - Quad Destruction!!!

Well it didnt take much to destroy my quads, but i was able to increase the volume this week. Warmed up with a few sets of back squats.

Front Squats:
Top Set Last Time: 185x5

-135x10
-185x6
-195x6 - got video of this set
-195x6

Leg Press:

-3PPSx10
-4PPSx10
-4PPSx10
-4PPSx10

Seated Leg Curls:

-105x12
-105x12
-105x12

Standing Calf Raises: standing on platform on the smith - explode up, 3 sec squeeze, 3 sec count down

-225x6
-225x6
-225x6

I was going to hit abs today too, but my whole core just felt fried after todays session. Everything felt smooth and strong today, a bit more volume than last time. Going to keep trying to add more and more in increments.

Also got a video of the first set i did with 195 on fronts. Looking for some feedback on my form, stance, depth ect.

Hmm cant seem to embed for some reason. Here is the link.
http://www.youtube.com/watch?v=TAQ0EttzD4M

[phal]

Perfect timing, lurkin the journal section :P

[MWheatley]

Thanks for embeding it for me. Im taking the code, putting [youtube] at the start and [/youtube ] at the end. what am i doin wrong?

[NIguy]

Thanks bro, good to have ya in here.



9/15/10 - Legs - Quad Destruction!!!

Well it didnt take much to destroy my quads, but i was able to increase the volume this week. Warmed up with a few sets of back squats.

Front Squats:
Top Set Last Time: 185x6

-135x10
-185x6
-195x6 - got video of this set
-195x6

Leg Press:

-3PPSx10
-4PPSx10
-4PPSx10
-4PPSx10

Seated Leg Curls:

-105x12
-105x12
-105x12

Standing Calf Raises: standing on platform on the smith - explode up, 3 sec squeeze, 3 sec count down

-225x6
-225x6
-225x6

I was going to hit abs today too, but my whole core just felt fried after todays session. Everything felt smooth and strong today, a bit more volume than last time. Going to keep trying to add more and more in increments.

Also got a video of the first set i did with 195 on fronts. Looking for some feedback on my form, stance, depth ect.

Hmm cant seem to embed for some reason. Here is the link.
http://www.youtube.com/watch?v=TAQ0EttzD4M

Front squats look good, the weight you are doing seems very easy for you, form breaks down very quickly on front squats once you get near your upper limit.

[NIguy]

Thanks for embeding it for me. Im taking the code, putting [youtube] at the start and [/youtube ] at the end. what am i doin wrong?

you need to remove the = sign and everything before that.

i.e.
http://www.youtube.com/watch?v=TAQ0EttzD4M

would be

TAQ0EttzD4M

[MWheatley]

Front squats look good, the weight you are doing seems very easy for you, form breaks down very quickly on front squats once you get near your upper limit.

Ya that set of 195 was pretty easy, second was a bit more difficult. Last time i had trouble getting 5 reps w/ 185 though so i didnt want to jump too far up. Next time ill shoot for 205 for 2 sets of 6+.