Ass Kicking Hardcore Journal (Vol.3)

[Fullback_45]

Well everyone, tomarrow is the last fking football game and I get to get that fking **** out of the way. So fed up of that ****.

Nothing can stop me now. I intend on hitting a 330lb bench 455 Squat, and 475 deadlift thoughout this journal all staying between 200-210lbs BW. Have another 10-15lbs to go on the squat, ive hit 440 on a parallel box before this last season. and another 40 or so pounds to go on the deadlift, this is goign to be going up rather qucik becuase im hitting it hard with the Coan Phillip Routine. and another 15lbs to go on the bench. Thanks for all your bro's support in the previous journals of mine Baller, Proppy, Steel and everyone who pops in now and then. Greatly appreciated.

[Fullback_45]

Workout 149: Coan Phillip Routine Week 1:

Sumo Deadlifts: 135x3, 225x3, 315x2, 365x2

Speed deads: 275x3,3 285x3,3,3,3 275x3

BB Rows: 135x8, 185x8, 155x8

BB Foramr curls: 135x12, 175x12, 155x12


Sweet day, this is the begining of ****load of things to come. Havent hit a full blown dead workout in 4 months so im a little rusty but 455-475 is getting fked in 10 more weeks. Speed felt good but my back was starting to fatigue as it always does. Rows where easy and light, leaving alot in the tank here but doing just enough to get some work out of them, the 185 set anyway. Forarm curls , none of them where to failure but a nice ****ing pump was enduced.

[AJ010]

Workout 149: Coan Phillip Routine Week 1:

Sumo Deadlifts: 135x3, 225x3, 315x2, 365x2

Speed deads: 275x3,3 285x3,3,3,3 275x3

BB Rows: 135x8, 185x8, 155x8

BB Foramr curls: 135x12, 175x12, 155x12


Sweet day, this is the begining of ****load of things to come. Havent hit a full blown dead workout in 4 months so im a little rusty but 455-475 is getting fked in 10 more weeks. Speed felt good but my back was starting to fatigue as it always does. Rows where easy and light, leaving alot in the tank here but doing just enough to get some work out of them, the 185 set anyway. Forarm curls , none of them where to failure but a nice ****ing pump was enduced.

Hey bro, I'm glad I could help you out.

Good job on your season bro, time to just kick back relax and watch the strength gains come!

Great workout dude! I totally know what you mean about those speed sets, they end up getting harder and almost as slow as the heavy set of the day, well at least in my case thats what happens.

Great rows too!

Why no underhand close grip lat pulldowns? Those would be a nice exercise to hit IMO, i really really like them

And I think you mean 475 is gonna get fked in 9 weeks Check the routine set up

And i LOVE the new journal name bro, keep up the GREAT work!!

-STEEL

[Fullback_45]

Workout 150:

Benchpress: 135x5, 185x3, 225x3, 250x3, 275x5( 2 Rep PR!)

3 Board: 225x3, 265x3 barely

CG incline: 135x3, 185x3, 205x1, 225x3 barely

DB Militaries: 45x8, 65x8, 50x8

Skull crushers: 85x5, 105x5

275x5 whooped my ass hardcore. My tris where dead and so i just took everything after that easy as hell. Have to go bowling with some buddies so ill be back in awhile to reply to everyones logs.

[JackBags]

your bench is looking fantastic as usual, can you maybe help me design a routine that would up my pussified bench? Sorry, dont mean to clog up your journal, but I admire the pressing.

[AJ010]

F*cking nice job today dude!!!! I'm IMPRESSED!!! 275x5 NICE JOB MAN!!!

[RiNgMaSteR]

So were all 3 doing the same routine now! This should be interesting! Nice workout fullback!

[AJ010]

So were all 3 doing the same routine now! This should be interesting! Nice workout fullback!

Hell yeah this is gonna be great! And we're all doing it at the SAME time actually!

[RiNgMaSteR]

Hell yeah this is gonna be great! And we're all doing it at the SAME time actually!

Yeah, to bad im going to deadlift 500 before you though!

[AJ010]

Yeah, to bad im going to deadlift 500 before you though!

Yeah right! I'll be there before you're at 315!

[RiNgMaSteR]

Yeah right! I'll be there before you're at 315!

Myabe benching 315......

[AJ010]

Myabe benching 315......

Youre gonna be benchin 315 soon bro

[Fullback_45]

Thanks for all the replys guys, Im about to use this new routine I made up for the bench to get up to 335-340ish in 11 weeks. Wish me luck. Jack Bags,...check your PM's.

[JackBags]

Good luck, dude. Thanks for the PM's... Much appreciated. Anxious to see your progress as well as mine, thanks once again.

[Fullback_45]

Workout 151:

Squats: 135x5, 225x5, 275x3, 315x5, 315x3

DB Curls: 50x8, 55x4 (wtf, muy left arm was great but my buff arm was fatigued already), 35x8 (just for giggles)

Powercleans: 135x5, 155x3

Forarm bb wrist curls: 135x10, 155x12, 175x12



WOW, im going to be sore as a motherfker tomarrow. These squats totalley amde me sore and this is my old warm up weight. I still have 12-15 in me but holluy ****, i havent ben that deep or even squated in 4 months so im fking STIFF. Soon as i get the body flexable again some PRs are going to roll even though im not going to be going over 350 for awhile and just work with 315x10 and **** so i dont fk my deadlift plans up. Feels good to be back!

[RiNgMaSteR]

Nice squatting man!! You will get back up there!

[big_baller]

Your going crazy! 275 for 5!!!!!!!!!

I just hit that for 1 the other day lol.

Sorry if i don't reply in this journal for a while.

Keep lifting!

[ravyn]

Thanks for all the replys guys, Im about to use this new routine I made up for the bench to get up to 335-340ish in 11 weeks. Wish me luck. Jack Bags,...check your PM's.

man, you just keep getting stronger... i've got some work to do if i hope to catch up.

[Fullback_45]

Thanks for all of the comments guys!

Workout 152: DE Bench

Speedbench (wide, mead, cg): 135x3,3,3 155x3,3,3,3,3,3

CG Bench: 240x9, 225x6 or 7, 185x6

Lockouts: 225x3, 275x1, 315x1 plus held it for 30 seconds, could of held it longer but got bored.

Goal was to hit 240x8 today, had another rep in me on a good day, just depleted of carbs, going to have to up those now that my training is going to be harder and more frequent. Very nice day, today kicks off my 11 week Bench program.

[JackBags]

sickkkk, tomorrow I kick it off, woop woop

[AJ010]

F*cking nice job dude!!! I told ya you could do it!! 240x9!!

[RiNgMaSteR]

Very nice benching man! Cant wait to ee how much you progress now that football is over!

[Fullback_45]

**** yea bros! First week of football is just over and my first full week of training felt great, actualley was a light/moderate week, cant fking wait!

[Fullback_45]

Workout 153: Coan routine week 2

Deadlifts: 135x3 conv, 225x1 conv, 1 sumo, 1 conv, 315x1 conv, 380x2 sumo.

BB Rows: 155x8, 185x8, 195x8

Speed Deads: 275x3 conv, 305x3 conv, 305x3 sumo, 305x3 conv, 305x3 conv

That was it for today, had to thave the car back by 430 and i barely pulled this off, 0 cabrs today other then bread. Going to have to pu the carbs so i can get my full potential out of these workouts. REally surpsised with how easy the speed deads where conv style, felt really nice.

[Fullback_45]

Workout 154: ME Bench Week 1

3 board: 135x3, 225x3, 245x1, 275x3, 315x3, 335x1,0 on second rep (wtf?)

Incline bench: 135x5, 185x5, 245x4 (saved a rep), 205x5

Military BB press: 135x8 (on fire, **** this) 95x8

Front DB raises: 20x10, 25x10, 20x10


Really weak workout, wasnt feeling it today. Mils cauught my shoulders on fire so i was like **** this. Inclines sucked, just was feeling it. 10 weeks from now things will be great.

[AJ010]

Nice coan workout! You're not following the template so precisely, but its all good.

Ahh well I had a bad workout yesterday too...totally got my upperbody sore, and flat benching doesnt do that, so I guess it makes sense that my Incline sucks. But why the hell am I talking about me in your journal so rudely?


Good job regardless man!

[big_baller]

**** Fullback your caining!

What does your diet look like? Or is it just eat alot of everything?

[AMG]

Nice training journal so far bro. Good luck with those goals.

[RiNgMaSteR]

Solid workout man! Dont stop a set cause it burns though man! And why dont you do everything on the coan routine like its laid out?

[Fullback_45]

Baller- I eat alot of meat,tuna, tone of chicken, alot of cereal, lots and lots of bread and a ****load of water.

AMG- Thanks alot brother! Honor to have you stop by.

Master- I was short on time last time but toamrrow im going to try and get it all in.