Bonebrake's 2007 Journal

[Bonebrake]

Welcome to my journal for 2007!

My lifting has been heavily influenced by a variety of different people over the few years I have been doing this. I really did not start to lift with any degree of seriousness until I was 19 years old and a freshman in college; I became even more serious the beginning of this year when I decided to set some achievable goals for myself in hopes of one day reaching them.

I would like to let all who read my journal and choose to follow my progress know that I am very open-minded and the main reason I am doing this is to learn from others. If you see that I am missing something in a routine, are curious about my form, think the weight I am doing is too much/not enough, etc., let me know. I want this journal to be open and honest; constructive criticism is encouraged.

[Bonebrake]

I am preparing to enter my second ever clean bulk phase.

This is my workout plan:

Day 1:

Barbell Supine Press
Dips
Supine Flies
Skull Crushers
Anterior Raises
Lateral Raises
Roman Chairs

Day 2:

Deadlifts
Squats
Glute-Ham Raises
Barbell Row
Barbell Shrugs
Cheat Curls
Hyper Extension
Side Bends

Day 3:

Barbell Incline Press
Dumbbell Shoulder Press
Incline Flies
Pullovers
Tricep Extension
Seated Calf Raises

Day 4:

Pull-Ups
Dumbbell Row
Hammer Curl
Dumbbell Curl
Posterior Raises
Reverse Flies
Hanging Leg Raises
Weighted Hangs

Ideally these workouts will be performed in the following sequence:

Day 1
Day 2
Grow
Day 3
Day 4
Grow
Grow

Repeat...

As you can see, Day 2 is extremely taxing, but I arranged it in this way to concentrate anything that even remotely involves my lower back to be on the same day. This is to allow full recovery when the next Day 2 comes. When I spaced low back exercises out evenly amongst the other days in previous workouts I have done I had continuous DOMS in my lumbar musculature that really never went away. I have been following this plan now for a few weeks and it has proven successful thus far and Day 2 has even become my favorite day!

[Bonebrake]

This coming week my gym is closed for Memorial Day so I will have to complete my workout in succession with no day off in between Day 2 and Day 3.

[MassIsAhead]

ABOUT time, my friend!

I will write my thoughts after I finish my post workout meal (2.2 lbs of chicken and 100 grams of parboiled brown rice... Fat bye bye! )

[Bonebrake]

How on earth can you eat a kg of chicken in a sitting?!

[Bonebrake]

5/29/2007

Workout length: 120 minutes.

Barbell Supine Press

135 lbs. - 10
185 lbs. - 5
225 lbs. - 3
245 lbs. - 4 (Workset and PR)
205 lbs. - 8 - 8 - 7 (Worksets)
155 lbs. - 16 + 4 (Workset)

I am working on improving my pressing endurance. As of right now, it is quite poor. My goal is to do 20 reps at this weight in two consecutive workouts and then bump it up 5 lbs. until I can lift that weight for 20 reps.

Dips

BW - 10
BW + 45 lbs. - 4
BW + 90 lbs. - 5 - 5 (Workset)
BW + 45 lbs. - 11 (Workset)
BW - 20

Supine Dumbbell Fly

30 lbs. - 10
40 lbs. - 4
50 lbs. - 5 (Workset)
35 lbs. - 15 (Workset)

Skull Crushers

70 lbs. - 6
100 lbs. - 1
90 lbs. - 1
70 lbs. - 8 - 8 (Worksets)

My PR for skullcrusher is 6 reps at 100 lbs., but my buddy was there being a punk and telling jokes in the middle of my set and I think I blew my load on the dips. Hopefully it was just because of my buddy and I'll do better next week without the distraction.

Alternating Anterior Deltoid Dumbbell Raises

20 lbs. - 10
30 lbs. - 4
40 lbs. - 12 (Workset)
30 lbs. - 20 (Workset)

Lateral Deltoid Dumbbell Raises

20 lbs. - 10
30 lbs. - 4
40 lbs. - 12
30 lbs. - 20

Roman Chairs (with twists)
Stick - 60 sec.
3 sets at BW for 60 sec. each set.

Overall a good workout. I am curious to see how I perform on the skull crushers next week.

[Bonebrake]

5/30/2007

Workout length: 150 minutes.

Trap Bar Deadlifts (Max Effort)

135 lbs. - 10
185 lbs. - 6
225 lbs. - 3
275 lbs. - 2
315 lbs. - 3 (Workset)

I didn't use my new straps like a fool and my grip gave out early; I could have definitely done more. I'll do the same pyramid up next time I do max effort deads and get 315 lbs. for 6-8 reps.

ATG Squats (Deload)

135 lbs. - 6
185 lbs. - 12

I just began doing ATG Squats so my weight is baby weight for now. I am going to alternate each week between squats and deads with max effort and deload. Next week I will do squats first for max effort and then deload on the deads.

Glute-Ham Raises

BW - 50 lbs. - 20 - 13

I do these by sitting reversed on a lat pull down machine with my knees on the seat with a rope for assistance. I cannot do a full rep parallel to the ground yet at bodyweight; that is a goal of mine to do bodyweight with no assistance and parallel to the ground for reps.

Barbell Rows (My absolute favorite exercise!)

135 lbs. - 10
185 lbs. - 6
225 lbs. - 9 - 9 - 9 (Worksets)
155 lbs. - 20 - 20 (Worksets)

Double Overhand Grip Power Shrugs (2nd favorite)

135 lbs. - 10
225 lbs. - 10
315 lbs. - 6
365 lbs. - 3
405 lbs. - 8 + 20 sec. (Workset and PR)
315 lbs. - 20 - 20 (Worksets)

I stole power shrugs from Big. D.; I probably would have never tried them had I not stumbled upon his journal one night. My trap growth has been through the roof since I started these only two months ago.

Cheat Curls

45 lbs. - 10
65 lbs. - 6
95 lbs. - 3
115 lbs. - 1
135 lbs. - 2 (Workset and PR)
115 lbs. - 5 (Workset and PR)
95 lbs. - 10 (Workset)

Hyperextensions

BW - 20
BW + 30 lbs. - 10
BW + 60 lbs. - 10
BW - 30

Side Bends

BW - 10
BW + 50 lbs. - 10 - 10
BW - 20 - 20

I do these by laying on a hyperextension block sideways.

[Bonebrake]

5/31/2007

Workout Length: 90 minutes.

Incline Barbell Press

135 lbs. - 10
155 lbs. - 5
185 lbs. - 2
205 lbs. - 2 + 1 (Workset, spotter helped on last rep.)
185 lbs. - 4 - 4 - 2 (Worksets)
135 lbs. - 13 + 5 + 2 (Workset, each plus sign I racked the bar for 10 sec. and then continued.)

My pecs were still a little sore, but I had a lot of discomfort lifting so I did not perform as per usual and decided to take it light tonight.

Seated Dumbbell Shoulder Press

50 lbs. - 6
60 lbs. - 3
70 lbs. - 3 (Workset)
50 lbs. - 10 (Workset)

Some discomfort on these as well; I usually do more sets and reps.

Incline Dumbbell Flies

30 lbs. - 10 - 10

Excellent stretch at the bottom and paused for two seconds each rep.

Pullovers

70 lbs. - 20

Overhead Single Arm Dumbbell Tricep Extension

20 lbs. - 6
25 lbs. - 3
30 lbs. - 4 (Workset)
20 lbs. - 18 (Workset)

Seated Calf Raises

90 lbs. - 10
135 lbs. - 6
180 lbs. - 10
135 lbs. - 10 - 10

This is a weird machine - you put plates on, but you are also doing your bodyweight as well even though you're seated and there is no safety pin to stop you once you lift off.

Overall a very light workout. I expected some discomfort, but it was more than I anticipated and I was forced to take it light tonight. If my gym would not have been closed on Memorial Day or if I did not have to travel early tomorrow I would have had my day off this week and would have been able to lift much heavier.

I'll lift much heavier next week!

[tweaked17]

subscribed bud!

nice power shrugs, i also loved those but no longer do them because of my AC joint arthritis discomfort.

[Bonebrake]

Originally Posted by tweaked17

subscribed bud!

nice power shrugs, i also loved those but no longer do them because of my AC joint arthritis discomfort.

Thanks buddy!

Arthritis! You're still a youngin'!

[Bonebrake]

6/1/2007

Workout Length: 90 minutes.

Wide-Grip Double-Overhand Pull-Ups

BW - 10
BW + 25 lbs. - 6
BW + 50 lbs. - 4 - 4 - 4 (Worksets)
BW - 13 - 9 (Worksets)

Dumbbell Row

50 lbs. - 6
80 lbs. - 3
100 lbs. - 20 - 20 (Worksets)

My gym's dumbbells only go up to 100 lbs.

Hammer Curl

70 lbs. - 6
100 lbs. - 12 (Workset)

Dumbbell Curl

30 lbs. - 6
40 lbs. - 12 (Workset)

Posterior Deltoid Raises

15 lbs. - 10
20 lbs. - 6
30 lbs. - 10 (Workset)
15 lbs. - 20 (Workset)

Alternating Reverse Dumbbell Flies

30 lbs. - 10
40 lbs. - 6
50 lbs. - 6 (Workset)

This is a new variation to reverse flies that I tried for the first time today; it allows me to do a lot more weight.

Hanging Leg Raises

BW - 10 - 10 - 10 - 10

Wide-Grip Hangs

BW + 135 lbs. - 41 sec. - 30 sec.

This workout was quick, but I felt no soreness or discomfort from my back and bicep exercises performed on Wednesday. I would have done more sets, but I had to keep it fast-paced because I had to travel due to an early appointment today. Overall a good workout!

[MassIsAhead]

Great workouts, B.
Your rowing is excellent - good strength. And yes of course you're limited by weight, but I believe those high-rep DB row sets are good too I've gotten quite find of high-rep DB row sets, even though they're a pain in the ass- since you have to do TWO sets...not one you know.
Great pull ups too. You're both weight and rep strong on those.

--- For abs, just my 2 cents... I've found an exercise that works AWESOME in the sense that I get SOLID ab-DOMS after every session...no exception!

Basically, lay on a bench, but hold your feet out - between your feet, hold a 10 lb DB.
Now, raise your legs as if about to perform crunches in this position (http://www.sourceofvitality.com/page...s/crunches.gif - but with legs a tad bit LESS pulled towards your upper body, ergo a greater angle between your hamstrings and calves) - now do the crunches while keeping the DB in the same position.
They'll be tough as hell.... then throw in leg raises lying flat on your back on the bench. You'll run out of energy...drop the dumbbell, then do crunches on the bench but with your feet on the floor and focus on the negative part of the movement.

Hope it helps... remember, we need PLATZ abs

I am surprised at the extreme amount of DOMS I've gotten from these...and I usually have trouble hitting my abs.

[MassIsAhead]

Yes, 100 lb DBs is not enough for a lot of exercises....

BUT, you should be able to do flyes with these (bending your arms sligtly (check out Big D's workout pic for reference) within a reasonable amount of time.
Also, it should be enough for the DB curls we'll do in a year or 2

[Bonebrake]

Mass:

Thanks for the compliments and the ab exercise suggestion. I definitely like the idea of your ab exercise and I will throw it in on my next workout. I honestly have not experienced abdominal muscle DOMS in well over a year...

I hope this can make me really sore!

[MassIsAhead]

I did them yesterday for my workout now for like the 10th time in a row and I am STILL experiencing quite intense ab soreness from them! So, definitely try them out.

[MassIsAhead]

If we are to accomplish our goal of shortening our squat rom naturally by building huge hamstrings well, then we WILL need huge hamstrings

I figure why not take some advice from Platz himself, if it interests you.

http://ironage.us/fineprint/platz4.jpg

It seems the overall guideline from his is "extended sets" - ie lots of sets (and not so many exercises) to stimulate growth.

In that article, it says:
"Leg curls:
6-10 sets of 10-15 reps"

From that book he wrote I gather he was very fond of pyramiding his sets, also on leg curls. In the book he writes:

"it's important to keep your feet flexed (opposite of pointing your toes) during the exercise to isolate your calves from the movement"
Altso, he mentions a basic pyramid of 12, 10, 8, 6, 4, 2 reps- and then a final burn set with the weight used for your 8 or 10 rep set.

In another thread I read that someone who attended his seminar once said that Platz said he believed the hamstrings got a lot of work from doing the squats, too.
He also believed in holding the top position for a count of one or two seconds to emphasize the peak contraction.

Check out my journal for a discussion on the flexiblity stuff.

[Bonebrake]

Originally Posted by MassIsAhead

If we are to accomplish our goal of shortening our squat rom naturally by building huge hamstrings well, then we WILL need huge hamstrings

I figure why not take some advice from Platz himself, if it interests you.

http://ironage.us/fineprint/platz4.jpg

It seems the overall guideline from his is "extended sets" - ie lots of sets (and not so many exercises) to stimulate growth.

In that article, it says:
"Leg curls:
6-10 sets of 10-15 reps"

From that book he wrote I gather he was very fond of pyramiding his sets, also on leg curls. In the book he writes:

"it's important to keep your feet flexed (opposite of pointing your toes) during the exercise to isolate your calves from the movement"
Altso, he mentions a basic pyramid of 12, 10, 8, 6, 4, 2 reps- and then a final burn set with the weight used for your 8 or 10 rep set.

In another thread I read that someone who attended his seminar once said that Platz said he believed the hamstrings got a lot of work from doing the squats, too.
He also believed in holding the top position for a count of one or two seconds to emphasize the peak contraction.

Check out my journal for a discussion on the flexiblity stuff.

Good info.

[Bonebrake]

6/4/2007

Workout length: 120 minutes.

Barbell Supine Press

135 lbs. - 10
185 lbs. - 5
225 lbs. - 3
245 lbs. - 3 + 1 (Spotter touched the bar early on the 4th rep, so I did not count it, but I probably could have gotten it.)
205 lbs. - 8 - 7 - 6 (Worksets)
155 lbs. - 15 + 4 + 1 (Workset)

I didn't quite have it today on bench; I did much better last week. I'll get it next week.

Dips

BW - 10
BW + 45 lbs. - 4
BW + 90 lbs. - 5 - 4 - 5 (Worksets)
BW + 45 lbs. - 14 (Workset and PR)
BW - 20

Supine Dumbbell Fly

30 lbs. - 10
40 lbs. - 4
50 lbs. - 6 - 6 (Worksets and PR)
35 lbs. - 16 (Workset and PR)

Skull Crushers

70 lbs. - 6
100 lbs. - 5 - 5 (Worksets)
70 lbs. - 15 (Workset)

Last week I really blew it on the skull crushers and I wasn't sure if it was from the intense dips or my buddy cracking jokes in the middle of my set - fortunately, it was my buddy's fault.

Alternating Anterior Deltoid Dumbbell Raises

20 lbs. - 10
30 lbs. - 4
40 lbs. - 13 (Workset and PR)
30 lbs. - 20 (Workset)

Lateral Deltoid Dumbbell Raises

20 lbs. - 10
30 lbs. - 4
40 lbs. - 15 (Workset and PR)
30 lbs. - 20

Roman Chairs (with twists)
Stick - 60 sec.
3 sets at BW for 60 sec. each set.

Overall an awesome workout! I did not perform on bench as well as normal, but I got multiple personal records which always makes a great workout!

[Bonebrake]

Today I added two new supplements: creatine monohydrate and beta-alanine. I ran a cycle of creatine monohydrate during my last bulk and I saw huge gains from it. I consumed 20 grams per day for three weeks and 10 grams per day for the following three weeks and then tapered off with 5 grams per day for a few more weeks. I saw the biggest gains in performance and body mass when I was on the higher dosages. Some may say this is a waste of creatine or I was taking too much, but I saw results and kept nearly all of the mass when I ended supplementation, and had no adverse effects; therefore, I am going to do it again.

I'm going to take creatine monohydrate five grams four times each day for three weeks and five grams twice each day for the following three weeks. During this six week period I am also going to take beta-alanine at two grams three times each day.

Supplements I take year around each day:

Two iron-free multivitamins
Three grams of fish oil
100 mg of vitamin B6
500 mg of magnesium oxide
30 mg of zinc (bound to L-methionine)
400 IU vitamin E
500 mg of standardized green tea extract

Supplements I plan to take in the near future:

Co-Q10
L-carnitine

Everything that I take or plan to take has shown to have positive effects in multiple, double-blind, peer-reviewed studies.

[MassIsAhead]

I'm gonna up my one-a-day multivitamin to two too - I figure most of the vitamins are water soluble anyway.
good workout, nice with some personal records. Dude you've got everything under control.. nothing for me to comment basically! It's quite clear you're a smart fella.

I hope you can use the hamstring info!

About the stretching, if you still wish to discuss it...those two stretches (the ones we see Platz do in the Encyclopedia) look great!
What do you figure about stretching the hamstring, glutes, calfs, etc.? You may have the required flexibility from your martial arts.. but got any tips? It would be A+ if stretching could help us to move like pistons when squatting

[MassIsAhead]

Originally Posted by Bonebrake

How on earth can you eat a kg of chicken in a sitting?!

Sorry my friend, I missed this question!

to be honest, I eat it over the course of a few hours. I'll often sit at the computer or read in a book or watch TV while eating, and I just stuff myself, drinking lots of water or diet soda while eating eat.
I D-E-F-I-N-I-T-E-L-Y recommend 1 kg lean meat per day... I can feel a difference I swear to you! Big D isn't crazy

Hope you're up for the stretching discussion, I need competent advice!

[Bonebrake]

Originally Posted by MassIsAhead

I D-E-F-I-N-I-T-E-L-Y recommend 1 kg lean meat per day... I can feel a difference I swear to you! Big D isn't crazy

Hope you're up for the stretching discussion, I need competent advice!

I agree totally - real food, especially real protein by eating animal flesh, is superior to whey/egg/casein concoctions. I noticed better recovery and better growth during my last bulk when I was consistently eating lots of animal flesh. I'll have to up my real meat intake again. The hardest part about eating real meat in large quantities is the money.

[Ajk_Lpool]

Nice workouts man. Looks like you've got everything dialled in here, keep up the hard work.

[Bonebrake]

Originally Posted by MassIsAhead

About the stretching, if you still wish to discuss it...those two stretches (the ones we see Platz do in the Encyclopedia) look great!
What do you figure about stretching the hamstring, glutes, calfs, etc.? You may have the required flexibility from your martial arts.. but got any tips? It would be A+ if stretching could help us to move like pistons when squatting

The two stretches Platz does in the Encyclopedia are excellent. If you can do the first one where he has one leg out and one leg behind him, keep the knee locked, reach out and grab your toes and pull them back to you with your nose as close to the ground as possible (Hurdler's stretch). The key to the stretch is the locked knee, if you don't have it locked it is nearly worthless. This stretch hits calves, hamstrings, glutes, leg adductors, and even the posterior chain of your back and lats depending on how well you can do it.

The Hurdler's stretch in combination with the Seiza position into laying on the ground is all we would need to fully stretch the legs, but another good stretch that hits the calves and hamstrings that is very easy to do is to put your toes of one foot against the wall several inches above the floor, but with your heel still on the ground. With the knee of that leg locked straight, lean forward against the wall as if you were doing a push-up on the wall. This is an easy stretch, but the more you push it, the more extreme it stretches the calves and the more you do it you stretch the hamstrings as well.

I am lifting legs and back today and I plan on doing these stretches between every set (even warm-ups) and see how it feels.

[MassIsAhead]

Thanks man! I appeciate you answering.

I'll begin those stretches starting TODAY. My goal is to be able to do those positions (on page 492).

Update us on how the stretches feel!

[Bonebrake]

6/5/2007

It was a gorgeous day so I did a three minute 1.0 km run to the gym.

Workout length: 205 minutes.

ATG Squats (Max Effort)

135 lbs. - 10
185 lbs. - 6
225 lbs. - 3
245 lbs. - 1 + FAIL (Workset)
185 lbs. - 15 (Workset and PR)

I did the stretches between every set and they felt great. I had to bail out on the second rep of 245 lbs. it was turning into a full good morning coming out of the hole. I was pissed, so I did a high rep set with 185 lbs. and got a personal record. The best part about doing baby weight is there is no direction to go but up!

Trap Bar Deadlifts (Deload)

135 lbs. - 10
185 lbs. - 6
225 lbs. - 20 (Workset and PR)

High rep set felt awesome! I was pumped to get that many reps!

Glute-Ham Raises

BW - 50 lbs. - 20 - 20 (Worksets and PR)

If I can repeat this next week I am going to down the assistance to only 40 lbs. the following week.

Barbell Rows

135 lbs. - 10
185 lbs. - 6
225 lbs. - 3
245 lbs. - 5 (Workset and PR)
225 lbs. - 10 - 10 - 10 (Worksets and PR)
155 lbs. - 20 - 20 (Worksets)

Multiple personal records! I felt really strong on these and I am so happy. Next week I will do the same weights except for the burnout set I will do 160 lbs.

Double Overhand Grip Power Shrugs

135 lbs. - 10
225 lbs. - 10
315 lbs. - 6
365 lbs. - 3
405 lbs. - 10 (Workset and PR)
315 lbs. - 20 - 20 (Worksets)

I am going to up the poundage on the high rep sets next week to 335 lbs.

Cheat Curls

45 lbs. - 10
65 lbs. - 6
95 lbs. - 3
115 lbs. - 1
135 lbs. - 4 (Workset and PR)
115 lbs. - 6 (Workset and PR)
95 lbs. - 13 (Workset and PR)

Multiple personal records! I did not expect this on the cheat curls; last week I found my personal records very difficult and today I shattered those.

Hyperextensions

BW - 20
BW + 30 lbs. - 10
BW + 60 lbs. - 10
BW - 30

Side Bends

BW - 10
BW + 50 lbs. - 10 - 10
BW - 20 - 20

Overall an incredible workout. Nine personal records in one night?! It doesn't get much better than that!

[MassIsAhead]

VERY good session, Bone. And very nice to see you're doing the slow, lean bulk approach - unlike me - if I could only turn back time........!!!!!!! Oh well, live and learn.

I like how you pyramid the sets, very good for mass - the burn sets rock! (Squats, curls, deads, rows, etc etc). Very mass oriented, I like it!!

Anyways, I figured I'd type it in on my computer so I won't have to look through the book every time. But, if it's of any interest to you, here are the off season squat/leg curl cycles Platz recommends in the book Pro Style bbing:

(I've abbreviated leg curls to "LC" and grayed them as it's mostly about the squats anyways)

Level 1 program:
Day 1: 3 sets of 5 reps + 1 set of 10 reps (warm down set) + LC 2*10
Day 2: 2 sets of 15 reps + LC 2*15

Level 2:
Day 1: 3 sets of 3 reps + LC 2*10-15
Day 2: 2 sets of 15 reps + LC 2*15

Level 3:
Day 1: 4-5 sets of 8-10 reps + LC 3*8-10

Platz's off season:
Day 1: Building up over 4-6 sets to a heavy weight (5-8 reps each set) followed by 30 reps done as quickly as possible (ie. as little rest in the top position as possible). + LC 5-8 sets building up to a heavy weight

Hope you draw inspiration from it, maybe try one of them out! The results would be very interesting, IMO!

Level 2 and the off season stuff sounds most interesting to me

[Bonebrake]

Thanks pal!

I don't follow you completely on the Platz program. When do you do Day 1 and Day 2 and when do you switch levels?

[MassIsAhead]

Originally Posted by Bonebrake

Thanks pal!

I don't follow you completely on the Platz program. When do you do Day 1 and Day 2 and when do you switch levels?

Sorry dude!
I forgot to specify:

The outline is weekly. Ie. day 1 is monday, day 2 is thursday (for instance) - just spaced out between the week.

Also, for both level 1 and 2, Platz says to use basic progression (for the 3*3 or 3*5 sets), that is, starting "light" and adding 5-10 lbs each workout over an 8-10 week period. And then starting over...basic, linear progression. Kinda like powerlifters.

The level stuff is basically - well, level 1 is "beginners"...the rest is pretty much where you feel you are.
He stresses quite often to listen to your own body.. kinda like the Arnold routines in Encyclopedia.

[Bonebrake]

Hmmm... Very interesting Mass; thanks for posting it. I will try something like that when my bulk is over and I finish this plan out. I am off to the gym now for Day 3. My workout will be posted sometime around 9:00 PM EST.