Bonebrake's 2008 Journal

[Bonebrake]

Welcome to my journal for 2008!

(Click here for my 2007 Journal.)

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.

Gains for the year of 2007:

12/31/2006
Height: 5'9"
Weight: 162.8 lbs.
Bodyfat: 10.5%
Wrist: 6.75"
Waist: 32"
Chest: 42"
Shoulders: 49"
Thighs: 23.25"
Calves: 15"
Arms: 14.25"
Forearms: 12.375"

1/1/2008
Height: 5'9"
Weight: 175.6 lbs. (+12.8 lbs.)
Bodyfat: 11.5% (+1.0%)
Wrist: 6.75"
Waist: 30" (-2.0")
Hips: 31" (-1.0")
Chest: 42"
Shoulders: 51" (+2.0")
Thighs: 24" (+0.75")
Calves: 15"
Arms: 15.125" (+0.875")
Forearms: 13" (+0.625")

Goals for 2008 and beyond:

Add as much lean mass as possible and try to remain below 13% bodyfat at all times.

Bench: 315 lbs. (Currently 275 lbs. for one rep max.)
Squat: 405 lbs. (Currently 315 lbs. for 5-6 reps.)
Deadlift: 495 lbs. (Currently 365 lbs. for 2 reps.)

[Bonebrake]

1/1/2007

Incline Barbell Press
95 lbs. - 10
135 lbs. - 6
165 lbs. - 15 (Workset)
155 lbs. - 15 - 13 (Worksets)
115 lbs. - 35 (Workset: 1/2-3/4 reps except for the last 7 reps I locked out.)

Squat (Parallel)
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 4
405 lbs. - 20 sec. static hold.
495 lbs. - 20 sec. static hold.
315 lbs. - 8 - 20 - 20 (Worksets: 1/2 reps performed 30-45 degrees above parallel.)

Superset
Anterior Dumbbell Raises
20 lbs. - 6
35 lbs. - 10 - 10 - 10 (Worksets)
Lateral Dumbbell Raises
15 lbs. - 6
25 lbs. - 10 - 10 - 10 (Worksets)

Decline Abdominal Twists
60 sec.

[daYDreAmErX]

In

[Bonebrake]

Glad to have ya Day!

[bigDADDY205]

In for the hyooge BB Rows! Nice gains, impressive. May the new year bring more of it!

[Bonebrake]

*LOL* Thanks Big Daddy! I aims ta' please!

[Bonebrake]

1/3/2008

Workout length: 60 minutes.

Stiff-Leg Deadlifts
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 4
315 lbs. - 8 (Workset and PR)
225 lbs. - 17 (Workset)

Bent-Over Barbell Rows
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 2
295 lbs. - 7 (Workset and PR: loose form.)
225 lbs. - 26 (Workset and tied PR: strict form.)

I wanted to do power shrugs and some curls, but the gym was packed and I was talking too much and had to leave on time for dinner. I will do them this weekend sometime. I wasn't feeling it on the burnout set of SLDLs: I really worked to squeeze out the last two reps on 315 lbs. and didn't have the gas to rep out a bunch with 225 lbs.

[Bonebrake]

1/5/2008

Workout length: 60 minutes.

Supine Barbell Press
135 lbs. - 10
195 lbs. - 15 - 13 - 11 (Worksets)
140 lbs. - 27 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)

Dumbbell Seated Military Press
50 lbs. - 6
70 lbs. - 10 - 10 - 8 (Worksets)

Dips
BW - 20 (Workset: slow and strict reps.)

60 sec. pectoral stretch with 30 lb. dumbbells in bottom position of incline fly.

Good workout!

[liftingbuddy1]

Originally Posted by Bonebrake

Bent-Over Barbell Rows
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 2
295 lbs. - 7 (Workset and PR: loose form.)
225 lbs. - 26 (Workset and tied PR: strict form.)

Damn. That's strong rowing there! Makes me want to reconsider Bent Barbell Rows.

Mike

[Bonebrake]

Thanks Mike! Rowing is my favorite movement - be it dumbbell or barbell!

[daYDreAmErX]

Really liking your workout setup. Good job and strong rowing, indeed !

[Bonebrake]

Thanks Day!

[monsterdeads]

You're strong.

[Bonebrake]

Thanks Monster! I am working on getting STRONGER!

[Bonebrake]

1/8/2008

Workout length: 60 minutes.

Double Overhand Grip Power Shrugs
135 lbs. - 10
225 lbs. - 10
315 lbs. - 6
405 lbs. - 3
455 lbs. - 13 (Workset and PR)
405 lbs. - 31 (Workset and PR)

Chin-Ups
BW - 6
BW + 45 lbs. - 4
BW + 90 lbs. - 2 (Workset and PR)
BW + 45 lbs. - 8 (Workset and PR)
BW - 12 (Workset)

EZ Bar Cheat Curls
70 lbs. - 6
120 lbs. - 8 - 4 - 6 (Worksets)

Great workout! I am very proud of the two full reps with two plates on chin-ups and the power shrugs felt good. I had never done cheat curls with an EZ bar before, but I liked it and may occasionally do them this way to change it up a little.

[Bonebrake]

1/10/2008

Workout length: 45 minutes.

Supine Barbell Press
135 lbs. - 10
205 lbs. - 14 (Workset and PR)
195 lbs. - 12 - 10 (Worksets)
145 lbs. - 25 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)

10 minutes of cable punches with 70 lbs. - working on jabs and crosses leading with each foot.

Good workout!

[ogesII]

Originally Posted by Bonebrake

1/10/2008

Workout length: 45 minutes.

Supine Barbell Press
135 lbs. - 10
205 lbs. - 14 (Workset and PR)
195 lbs. - 12 - 10 (Worksets)
145 lbs. - 25 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)

10 minutes of cable punches with 70 lbs. - working on jabs and crosses leading with each foot.

Good workout!

Good stuff. Sub'd, Rep'd

Enjoy the weekend!

[Bonebrake]

Thanks man! I'm glad to have you following.

[homelifter]

Originally Posted by Bonebrake

1/10/2008

Workout length: 45 minutes.

Supine Barbell Press
135 lbs. - 10
205 lbs. - 14 (Workset and PR)
195 lbs. - 12 - 10 (Worksets)
145 lbs. - 25 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)

10 minutes of cable punches with 70 lbs. - working on jabs and crosses leading with each foot.

Good workout!

Looks good. Next workout should be 205, 205, 195, 145.

Try to add a rep to your first and last sets.

[Bonebrake]

Yes sir!

[Bonebrake]

1/14/2008

Workout length: 60 minutes.

Supine Barbell Press
135 lbs. - 10
175 lbs. - 6
205 lbs. - (14 + 1) - (10 + 1) (Worksets: the plus indicates my spotter helped me on those reps.)
195 lbs. - 8 + 2 (Worksets: the plus indicates my spotter helped me on those reps.)
145 lbs. - 29 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)

Bent-Over Barbell Rows
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 11 (Workset and PR: loose form on the last 3 reps.)
225 lbs. - 29 (Workset and PR: strict form.)

This was a silly workout as far as exercises go. I met a new medical student from Temple at the hospital today and he was looking for a place to workout so I took him to my gym and he was going to do chest so I couldn't resist and did chest as well. I wasted a lot of energy on my assisted reps on my 205 lbs. sets and didn't have any gas left for the set of 195 lbs. I intended to warm-up with 275 lbs. on barbell rows and I just couldn't stop repping once I got started. Big PR on the burnout set of rows - previous best was 26 reps with 225 lbs.

[homelifter]

Originally Posted by Bonebrake

1/14/2008

Workout length: 60 minutes.

Supine Barbell Press

205 lbs. - (14 + 1) - (10 + 1) (Worksets: the plus indicates my spotter helped me on those reps.)
195 lbs. - 8 + 2 (Worksets: the plus indicates my spotter helped me on those reps.)
145 lbs. - 29 (Workset: 1/2-3/4 reps except for the last 6-7 reps I locked out.)
This was a silly workout as far as exercises go. I met a new medical student from Temple at the hospital today and he was looking for a place to workout so I took him to my gym and he was going to do chest so I couldn't resist and did chest as well. I wasted a lot of energy on my assisted reps on my 205 lbs. sets and didn't have any gas left for the set of 195 lbs. I intended to warm-up with 275 lbs. on barbell rows and I just couldn't stop repping once I got started. Big PR on the burnout set of rows - previous best was 26 reps with 225 lbs.

No more forced reps on bench...at least not now.

Next workout 205, 205, 195, 145.

[Bonebrake]

Originally Posted by homelifter

No more forced reps on bench...at least not now.

Next workout 205, 205, 195, 145.

I know... I was a bad boy Homie. Sorry.

[bigDADDY205]

Originally Posted by homelifter

No more forced reps on bench...at least not now.

Next workout 205, 205, 195, 145.

"Bench" him, coach.

Nice progress, Bb. I've got a new plan for the big three, so watch out!

[Bonebrake]

1/17/2008

Workout length: 30 minutes.

Superset
Straight Bar Curl
65 lbs. - 15 - 15 - 15 - 15
Dumbbell Kickbacks
30 lbs. - 15 - 15 - 15 - 15
Abdominals
60 sec. - 60 sec. - 60 sec. - 60 sec.

Quick pump workout at home with the wife's weights with ultra strict form. It has been a busy week and I haven't made it to the gym. I plan on hitting it the next three days in a row, hopefully that pulls through because I may also be traveling back home.

[Bonebrake]

Originally Posted by bigDADDY205

I've got a new plan for the big three, so watch out!

Oh really?

[bigDADDY205]

Originally Posted by Bonebrake

O'rly?

Fixed, and yes 'rly!

[Bonebrake]

1/19/2008

Workout length: 90 minutes.

Leg Press
300 lbs. - 10
500 lbs. - 10
590 lbs. - 6
680 lbs. - 6
730 lbs. - 4 (Workset and PR)
590 lbs. - 12 - 12 - 12 - 12 (Worksets)

Gluteal-Hamstring Raises
BW - 20 - 20 (Worksets)

Double-Overhand Wide-Grip Pull-Ups
BW - 12 - 12 - 12 - 12 (Worksets)

EZ Bar Cheat Curls
70 lbs. - 6
90 lbs. - 3
120 lbs. - 10 - 10 - 10 (Worksets)

Standing Calf Raises
BW + 100 lbs. - 10
BW + 150 lbs. - 10
BW + 200 lbs. (Stack) - 15 (5X dropset in 20 lb. increments: 200 lbs. --> 100 lbs.)

Weighted Hangs (with Lat Shrugs)
BW + 180 lbs. - 45 sec. - 30 sec. (Worksets and PR)

I was very pumped that I could handle four plates on the weighted hangs, although, I may have lasted longer had I not left my good Harbinger straps at my buddy's gym. They are much longer and have padding around the wrist and don't cut off the circulation as bad as the traditional straps do.

1/21/2008

Workout length: 60 minutes.

Dumbbell Shoulder Press
50 lbs. - 6
65 lbs. - 4
80 lbs. - 9 - 8 - 7 (Worksets and PR)

Dips
BW + 45 lbs. - 6
BW + 90 lbs. - 4
BW + 135 lbs. - 5 (Workset and tied PR)
BW + 90 lbs. - 12 (Workset)
BW + 45 lbs. - 23 (Workset)

Superset
Overhead Unilateral Tricep Extension
30 lbs. - 6 (Workset)
25 lbs. - 12 - 12 - 12 (Worksets)
Alternating Anterior Raises
25 lbs. - 6
35 lbs. - 3
50 lbs. - 10 (Workset)
35 lbs. - 20 (Workset)
Lateral Raises
25 lbs. - 6
35 lbs. - 3
50 lbs. - 10 (Workset)
35 lbs. - 20 (Workset)

60 sec. extreme tricep stretching (each tricep).

Yeah buddy! Big PR on the shoulder pressing. I got 90 lbs. for three reps with my buddy not too long ago and getting nine solid reps with 80 lbs. felt awesome! And repping three plates on dips didn't feel too shabby either... Repping with 100 lbs. dumbbells on shoulder press is not too far away!

[Bonebrake]

Wow! I had some serious DOMS in the triceps yesterday and today. I should be doing some back and biceps tomorrow night after work and some deads or stiff-leg deads depending on how I feel.

[Bonebrake]

1/27/2008

Workout length: 60 minutes.

Deadlift
135 lbs. - 10
185 lbs. - 6
225 lbs. - 6
275 lbs. - 3
315 lbs. - 3
365 lbs. - 2 (Workset and tied PR)
275 lbs. - 8 - 8 - 8 (Worksets)

Bent-Over Barbell Row
135 lbs. - 10
185 lbs. - 6
225 lbs. - 12 - 12 (Worksets)

Dumbbell Row
120 lbs. - 20 (Workset)

Rough week: long hours and the nutrition was not up to par. I will hopefully be in the gym more this week. The bent-over rows were not working out due to some back fatigue from the deadlifts so I switched over to dumbbell row. Overall a poor workout: I just wasn't feeling it today.