Liftingbuddy1's Monster-Strength Training Program Journal

[liftingbuddy1]

Reppin 2 plates like it's nothin'

hell of a nice job man

Thanks bro. I'm eager to try it again, but I have to wait until next week . It's ok though, I get to Deadlift tomorrow instead!

Mike

[FROGGBUSTER]

good job on hitting 225 mike.

[FROGGBUSTER]

btw how much bodyweight have you gained since the start of this journal?

[liftingbuddy1]

good job on hitting 225 mike.

btw how much bodyweight have you gained since the start of this journal?

Thanks! I actually regret that I never had thought of writing my height, weight, bf %, and measurements at the start of this journal . I'd have to say somewhere in the range of ~6 lbs. If I remember correctly, I was about 159 at the start, but just counted it as 160. As of today, I'm weighing closer to 168ish, but I need to work on how I'm getting there. I think I'm eating too much (stomach sticks out a bit now). I'm definately working out hard enough, so I think I'm eating too much. I'll lower the calories a bit and try to lower carbs as well (I'm getting ~350+ carbs a day now).

Mike

[theACEofSPADES]

Thanks! I actually regret that I never had thought of writing my height, weight, bf %, and measurements at the start of this journal . I'd have to say somewhere in the range of ~6 lbs. If I remember correctly, I was about 159 at the start, but just counted it as 160. As of today, I'm weighing closer to 168ish, but I need to work on how I'm getting there. I think I'm eating too much (stomach sticks out a bit now). I'm definately working out hard enough, so I think I'm eating too much. I'll lower the calories a bit and try to lower carbs as well (I'm getting ~350+ carbs a day now).

Mike

How many days of the week do you hit the gym? Sorry if you already posted it somewhere. I dont know if you may have modified your program like I did...

[liftingbuddy1]

How many days of the week do you hit the gym? Sorry if you already posted it somewhere. I dont know if you may have modified your program like I did...

3 days a week. And it's no problem, I don't mind answering questions. There's only a handful of you guys that visit my journal, so it doesn't bug me if anyone asks a question again.

Mike

[liftingbuddy1]

Friday, 1/18/2008
Week 5, Workout B

FLAT BARBELL BENCH PRESS

95x5
115x5
125x3
135x2
145x5
145x5
145x5

Grip is still a little off, but either way, the 5th rep of the last set was difficult. Gym was empty today, so no spotter around (not like I ask anyone to spot, I need to start asking...). Will move to 150 lbs next time.

DEADLIFTS

135x5
185x5
225x3
255x1
280x1
295x5

Was supposed to attempt this on Wednesday of next week, but I just couldn't wait! I hit a miss on the first attempt, but hit 295x5 on the second attempt, solid. Will be attempting 305 lbs later on.

DUMBBELL ROWS

55x5/5
65x5/5
75x5/5
85x5/5

Reps were pretty good. Progression with these is going far better than I would've ever imagined. Will add another set of 85's next time.

WEIGHTED HYPEREXTENSION PARTIALS

BWx12
(+45)x10
(+70)x10
(+45)x15

Lower weight is the key to hitting my Hamstrings. Will start to just do sets with (+45) lbs for a bit.

BARBELL SHRUGS

135x15
185x15
225x15

Only did 3 sets because my lower back was torched from all the rest.

DUMBBELL CURLS

30x5/5
40x5/5
25x10/10

Arm assistance as I said I would.


OVERALL: Really good workout today. Still can't believe the Deadlift PR. Will cross the threashold into the 300+ lbs soon!

Mike

[theACEofSPADES]

Damn that's some heavy weights there. Good job.

[liftingbuddy1]

Damn that's some heavy weights there. Good job.

Thanks man! Can't wait to try my hand at 225 on the Squat again.....I mean legs.

Mike

[Sandguy]

Deads are getting up there bud, as well as everything else! Keep it up! Going for 300 next workout?

[liftingbuddy1]

Deads are getting up there bud, as well as everything else! Keep it up! Going for 300 next workout?

Thanks man! I'll be looking for 305 lbs on the 28th, since this coming week will be ABA I only get 1 chance to do Deads. I don't know if I can wait that long....I want at least one more shot at 295 before I move on. I'll try to keep my PR's for Wednesday from now on as I was supposed to. But I'm still not sure yet, suprisingly 295 was a breeze.

Mike

[Qiez]

Slowly but surely bench is goin up Mike. Gj!

[liftingbuddy1]

Slowly but surely bench is goin up Mike. Gj!

Thanks man.

Mike

[JerG]

Nice deadlifts man.

[liftingbuddy1]

Nice deadlifts man.

Hey thanks bro.

Mike

[Hard Drive]

man, where's your workout? I'm waiting! :-p

[Sculelos]

Solid progress, your definitely getting much stronger.

[liftingbuddy1]

man, where's your workout? I'm waiting! :-p

Oh, it's Sunday. I lift M-W-F . Will have one in tomorrow!

Solid progress, your definitely getting much stronger.

Thanks man!

Mike

[Hard Drive]

Oh, it's Sunday. I lift M-W-F . Will have one in tomorrow!

Mike

What a slacker!

Lol. Prolly stuffin ur face at burger king right now!

[liftingbuddy1]

What a slacker!

Lol. Prolly stuffin ur face at burger king right now!

Hahah, no way man! Should be adding some cardio though ........

Mike

[Hard Drive]

Hahah, no way man! Should be adding some cardio though ........

Mike

I'll be posting my killer calisthenics cardio routine next saturday, so get ready to try it sunday w/ a partner!

[Bodysteele]

Hey man im finally here....

What did I miss?

LOL.

Hey nice DLing, good to see younger guys embrace it as when I was a younger guy NOWONE did them in my H.S.(literally) and I never see younger guys doing them at my local commercial gym.

Man, you are getting there poundage-wise also...think youll be able to rep 2X BW soon?

Probably pretty easily soon enough!!!

Ill do more back reading and catch up...good luck!

[liftingbuddy1]

Hey man im finally here....

What did I miss?

LOL.

Hey nice DLing, good to see younger guys embrace it as when I was a younger guy NOWONE did them in my H.S.(literally) and I never see younger guys doing them at my local commercial gym.

Man, you are getting there poundage-wise also...think youll be able to rep 2X BW soon?

Probably pretty easily soon enough!!!

Ill do more back reading and catch up...good luck!

Hey thanks for stopping by Bodysteele! Yeah, at my gym (LA Fitness) there's like 3 people that Deadlift (myself included). I just don't like it when people stare at me when I do them (it's nerve-wrecking if I fail on the attempt ).

2x BW? Sure, as long as I don't gain any more weight .

Mike

[liftingbuddy1]

Monday, 1/21/2008
Week 6, Workout A

WEIGHTED DIPS

BWx5
(+10)x5
(+45)x5
(+45)x5
(+35)x3
BWx12

No complaints. The 5th rep on (+45) is a struggle for sure. I'm going too low, hence the sternum pain. Going to focus on keeping my arms to parallel and no less.

SQUATS

95x6
135x5
155x5
175x3
195x2
210x5
225x3
225x1

I love Squatting again .

WEIGHTED CHINS

BWx11
BWx7
(+25)x3
BWx4

BW Set 1: Underhand. BW Set 2: Wide Grip Overhand. BW Set 4: Hammer. Shouldn't have thrown in the weighted set. Maybe if I build up my endurance with these and slowly build back up, it will be easy to progress. Only time will tell now.

SLDL

135x5
185x5
210x9
210x9
210x5

Didn't rest long enough after the second set.

ONE-ARM DUMBBELL CLEAN AND PRESS

35x5/5
65x3/3
65x5/5
65x5/5

Can't believe I got it for 2 sets of 5. I completely destroyed a mat by dropping the Dumbbell on it; there are many rips and holes now.


OVERALL: Great session. I love this program because the weeks just fly right by, not to mention my strength continually increases.

Mike

[Sandguy]

Nice workout bud, you're a.......dipping, squatting, chinning, SLDL'ing, clean & pressing son of a gun!

[xquick]

nic workout mike. those are some good weighted dips. squatting is great huh, u push urself to the limits with squats

[liftingbuddy1]

Nice workout bud, you're a.......dipping, squatting, chinning, SLDL'ing, clean & pressing son of a gun!

Haha, thanks man!

Mike

[liftingbuddy1]

nic workout mike. those are some good weighted dips. squatting is great huh, u push urself to the limits with squats

Thanks, I always go into the gym thinking I'll just do 35 or so, but I just can't say no to trying the 45 again. Whoops, just realized that that 3rd set was (+35) and not 25 . Finally starting to make progress with those Squats again, so it's a blast right for me right now.

Mike

[liftingbuddy1]

Wednesday, 1/23/2008
Week 6, Workout B

FLAT BARBELL BENCH PRESS

95x5
115x5
135x3
140x2
150x3
150x2

Failure...not using this as an excuse for this miserable defeat, but my shoulders, chest and sternum were sore from last workout. However, it still isn't an excuse.

DEADLIFTS

135x5
185x5
225x3
265x2
290x1
305x5

Well, so much for "I want at least one more shot at 295 before I move on." Stupid me...I did 2 reps on 265, I knew something was amiss when it went "5,5,3,2,1,5". Hit 305x5. I should be happy, but I'm not. I definately had a bad rep or 2 in there form wise. GOD-willing, I will redo this weight on Friday!

DUMBBELL ROWS

55x5/5
65x5/5
75x5/5
85x5/5
85x5/5

The second set was a little more challenging, but all sets were easily doable.

WEIGHTED HYPEREXTENSION PARTIALS

BWx20
(+45)x15
(+45)x15
(+45)x15

I think I want to go back to Lunges.

BARBELL SHRUGS

135x15
185x10
225x10
235x10

It was hurting my upper body to do these (sternum especially). May want to alternate these with Dumbbell Shrugs sometime.


OVERALL: I honestly wasn't "in the zone" today. From the moment I got to the gym, I knew I wasn't 100% for some reason. Maybe the crappy weather is bothering me or something .

Mike

[theACEofSPADES]

Sorry about the bad day/lift, I know how you feel. The Deads didn't seem too bad. Good amount of weight in my opinion, did you cheat at all? Form on the Deadlift is #1 cause if you screw up you'll hurt yourself bad.

Sucks when you have a bad lift and have to wait a couple days to redeem yourself...