Strength, size, and a 400lb bench.....Browguy808's workout journal

[browguy808]

Alohaz everyone!!!! I always jot my workouts down, so I thought that I might as well do a workout journal. Just recently switched up my training to keeping it simple but brutal. Started a cutting journey a little while back and dropped about 30lbs....Sick of cutting and sick of adding too much to my routines and making it more complicated than it is! Keeping it simple and working on my big 3....One of my main goals is to hit a 400lb bench press.....I worked hard on hitting 350lbs last year and hit it with ease. I stopped focusing on strength and lost that fire! Now Im back at it hard and looking to gain size and strength while keeping my weight hovering around the area Im at now give or take.

Here are my current stats as of 11/3 and my plan of attack in this journal....
Height-5'9
Weight-206

Here are some pics of me at 208lbs(front pose relaxed and back relaxed) and I will try my best to put up pics once a month-

Front-


Back-



As far as my workouts go, I have been keeping things super simple and adjusting where needed. Im not following any workout programs out there, just what I know works for me through trial and error. As far as my diet is concerned, I will usually shoot for 5 meals a day and eat a meal every 2-3 hours. I also will allow myself 1 cheat meal per week to keep myself sane. Here is a breakdown of a typical day of eating and eat at the same times and have the same meals 5 days a week(weekends are a little different).......

Meal 1- 1 cup egg whites/2 whole eggs w/ rice or toast

Meal 2- Protein shake w/ a slice of wheat bread with nat pb

Meal 3- 30-40g protein shake

Meal 4- Chicken breast or beef w/ 1 cup rice

Meal 5- Chicken or beef w/ steamed veggies

Water-180-200oz a day

Current supplements- Whey protein, multi-vitamin, extra vit c, bcaa's, micronized creatine, glutamine, a pre-workout and thermogenic(my supps change all the time)

As far as exercise goes, I workout with weights 6x a week and cardio is fit in when I have extra time. Here is what my weight training looks like, emphasizing on the big 3 and keeping it simple and heavy. In the past I have used many different exercises and there was just too much confusion! Now I stick to a couple of movements per workout that I know provide the most bang for my buck! I mostly rotate exercises week to week, but I usually just play it by how my body feels.

Monday-
Deads or rack pulls
Db or barbell rows
Pull ups

Tuesday-
Squats
Barbell press
Ab work

Wednesday-
Bench with normal grip
Light incline bench
Ab work and calves

Thursday-
Front squats
Rear delts
Ab work

Friday-
Bench w/ close grip
Db or barbell curl
Ab work

Saturday-
Zercher squats
Shrugs
Ab work and calves

Sunday-rest day

I think I pretty much covered everything.....I was gonna hit the gym early this morning, but I got food poisoning from last nights dinner. Gonna rest up and see if I can hit the gym tonight or tomorrow sometime. If there is any suggestions or if I missed something, please let me know! Mahalo and

[RyouBakua]

im down for a 400lb bench

[Godhelpme]

IN.....Good luck!!!

[browguy808]

im down for a 400lb bench

Me too...

IN.....Good luck!!!

Welcome....should be a fun journey!

[browguy808]

Supposed to train yesterday, but food poisoning killed me! Still recovering today and I will resume training tomorrow.....I feel alot better today, just need more rest.

[Godhelpme]

Supposed to train yesterday, but food poisoning killed me! Still recovering today and I will resume training tomorrow.....I feel alot better today, just need more rest.

I know how harsh that crap can be, did you get it at a restaurant? If so, please notify your local health dept!!!!!

[browguy808]

I know how harsh that crap can be, did you get it at a restaurant? If so, please notify your local health dept!!!!!

Thats not a bad idea.....

[therockap1]

In!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[jwtiger69]

Man I have hard time keeping up with you these days. Of course I am subbed and stuff! In for epicness....

[browguy808]

Did some speed pulling at 60% on rack pulls today. Threw in some light rows and pull ups also. Glad I could get back to work after the food poisoning incident! Food poisoning SUCKS @$$! Here we go.....



Supplements-

Pre- 2 scoops opus/3 caps Heat Acc.

Post- 2 scoops G

30 mins post-2 scoops whey



Rack pulls(speed pulls @ 60%)-
1x3(45lb bar)warm up
1x3(135lbs)warm up
1x3(225lbs)warm up
3x3(315lbs)


Db rows-
3x8(100lbs)


Mixed grip pull-ups(BW)-
1x50(change grip every 10reps)


Song of the day in tribute to Mitch Lucker:



Tomorrow is squats and push presses along with some ab work. Still feeling a little under from the food poisoning...but the gym makes me feel so ALIVE! Mahalo and

[browguy808]

In!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Its da rock!

Man I have hard time keeping up with you these days. Of course I am subbed and stuff! In for epicness....

Just trying to keep super busy in these forums brah...mahalo for jumping in!

[Godhelpme]

Did some speed pulling at 60% on rack pulls today. Threw in some light rows and pull ups also. Glad I could get back to work after the food poisoning incident! Food poisoning SUCKS @$$! Here we go.....



Supplements-

Pre- 2 scoops opus/3 caps Heat Acc.

Post- 2 scoops G

30 mins post-2 scoops whey



Rack pulls(speed pulls @ 60%)-
1x3(45lb bar)warm up
1x3(135lbs)warm up
1x3(225lbs)warm up
3x3(315lbs)


Db rows-
3x8(100lbs)


Mixed grip pull-ups(BW)-
1x50(change grip every 10reps)


Song of the day in tribute to Mitch Lucker:



Tomorrow is squats and push presses along with some ab work. Still feeling a little under from the food poisoning...but the gym makes me feel so ALIVE! Mahalo and

Nice, solid work, Brown!!! Hope u are feeling better!!!

[RyouBakua]

yeah, i hope you feel better man


me, i would have called it a rest day and then done errands

rest = strength!

[therockap1]

Considering you had food poisoning, it was still a very good workout brah!

[browguy808]

Nice, solid work, Brown!!! Hope u are feeling better!!!

Definitely feeling better...Mahalo!

yeah, i hope you feel better man


me, i would have called it a rest day and then done errands

rest = strength!

No rest for the wicked!

Considering you had food poisoning, it was still a very good workout brah!

Workout went well....I cant complain!

[browguy808]

Squat day today....Workout was SICK! Pushing harder each and everyday to bring me closer to my goals! On to the workout.....

Supplements-

Pre- 2 scoop opus/3 caps Heat acc

Post- 2 scoops G

30 mins post-2 scoops whey



ATG Squats-
1x5(45lb bar)warm up
1x5(135lbs)warm up
1x3(185lbs)warm up
1x3(225lbs)warm up
1x1(275lbs)
1x1(325lbs)
5x3(225lbs)


Light standing press-
3x3(105lbs)


Leg raises-
3x15


Song of the day....


Working on my bench tomorrow as usual. Ive been so intense in the gym lately like its the first time I worked out! Mahalo for following and

[therockap1]

Squat day today....Workout was SICK! Pushing harder each and everyday to bring me closer to my goals! On to the workout.....

Supplements-

Pre- 2 scoop opus/3 caps Heat acc

Post- 2 scoops G

30 mins post-2 scoops whey



ATG Squats-
1x5(45lb bar)warm up
1x5(135lbs)warm up
1x3(185lbs)warm up
1x3(225lbs)warm up
1x1(275lbs)
1x1(325lbs)
5x3(225lbs)


Light standing press-
3x3(105lbs)


Leg raises-
3x15


Song of the day....


Working on my bench tomorrow as usual. Ive been so intense in the gym lately like its the first time I worked out! Mahalo for following and

Keep pushing it!

[browguy808]

Keep pushing it!

I cant do it any other way!!!

[browguy808]

I worked on my bench today and it was awesome! Pretty damn pumped up during bench and smacked myself pretty hard before my final set...scared the $hit out of my spotter! My wife thinks Im crazy, but if it works it works....Bench is still going up a little easy so far, but Im working slowly up to where I was before. Its a long road to 400, but I will get there! By the way, tomorrow will be my last workout on this Magnum stack.....pretty sad about it, but all good things come to an end. Awesome stack and enjoyed this log alot......Magnum always comes thru! Ill try to get up a post training pic with my magnum shirt on for all of you sometime this week. On to the workout.....


Supplements-

Pre- 3 caps Heat Acc./2 scoops opus

Post- 2 scoops G

30 mins post-2 scoops whey



Flat bench press-
1x10(45lb bar)warm up
1x5(135lbs)warm up
1x3(185lbs)warm up
1x3(225lbs)warm up
1x1(275lbs)
1x1(315lbs)
5x10(145lbs)



Light incline barbell press-
3x10(135lbs)*pause reps on the chest



Standing rope crunches-
3x15(110lbs)



Standing calf raises-
3x12(175lbs)*deep stretch and squeeze at top


On the playlist today.....



Front squats on deck tomorrow! Gonna kill it! Mahalo and

[Godhelpme]

Awesome chest work, be careful, Brown, lol

[browguy808]

Awesome chest work, be careful, Brown, lol

HEhe..

[browguy808]

Front squats today! This is the second session since I introduced them to my routine and Im slowly finding what works best for me. Stll going light and deep, but adding a 10lb increase every session. Here we go.....


Supplements-

Pre- 2 scoops opus/3 caps Heat acc

Post- 2 scoops G

30 mins post-2 scoops whey



ATG front squats-
4 warm up sets then 10x3(145lbs)



Bent over db raises-
3x10(25lbs)



Decline sit ups-
3x15


Song of the day....



Hitting some narrow grip bench tomorrow. Mahalo and

[therockap1]

How you liking your supps?

[browguy808]

How you liking your supps?

The Magnum stack I was using was great.....whats in your supplement stash?

[RyouBakua]

good front squats today


slow and steady increases

[browguy808]

good front squats today


slow and steady increases

I agree....its super light and I can squat alot more, but Im trying to get more comfortable with hand position and such to make front squatting more enjoyable. Little increases here and there definitely add up.

[browguy808]

I worked on my bench today with a narrow grip and it went well. Still a little light, but working my way up slowly.


Supplements-

Pre- 1 scoop jack3d micro

Post- 1 scoop bcaa/1 scoop creatine

30 mins post-2 scoops whey



Flat bench press(narrow grip)-
1x10(45lb bar)warm up
1x5(135lbs)warm up
1x3(185lbs)warm up
1x1(225lbs)
1x1(285lbs)
5x5(145lbs)



Db curls-
3x8(40lbs)



Leg raises-
3x15


On the playlist today.....



Waking up early tomorrow to hit some zercher squats! Hope all is well with everyone. Mahalo and

[browguy808]

I worked on zercher squatz and traps today. I havent done zerchers for a looooong time.....so uncomfortable, but I still luv em!

Supplements-

Pre- 1 scoop jack3d micro

Post- 1 scoop bcaa/1 scoop creatine

30 mins post-2 scoops whey



Zercher squatz-
2x10(45lb bar)warm up
3x8(135lbs)



Barbell shrugs-
1x10(135lbs)
1x10(225lbs)
1x10(315lbs) w/drop set 1x10(135lbs)



Rope crunches-
3x15



Seated calf raises-
3x15(6 plates)



On the playlist today.....



Resting up the rest of the weekend and spending it with my ohana. Mahalo and

[browguy808]

No workout today....rest day and just chilin at home watching the snow fall! Deads for tomorrow and it will be good!

[mtownballer20]

In on this!!