Alright, I figured I'd start one up. I'm doing a WSB style routine for the summer, so this will be a good way for me to keep track of my weights and PRs.
Some background:
I'm 19, and I've been lifting for 6 years, 4 of those for football. I'm 6'1", and right now I weigh 220 lbs with about 13% bodyfat. My strongest bodyparts are my back and chest, while my legs are my weakest.
Training: I will be working out 5 days a week, monday through friday. My routine will look like this: ME upper, DE lower, GPP/recovery, DE upper, ME lower. I'll cycle through exercises for each workout every week, depending on what I need to work on and what I feel like doing.
Diet/supps: Diet is in check. I'm getting 3-4,000 evenly spaced calories per day, with high protein, moderate fat, and relatively low carbs. Current supps are whey, casein, EFAs, maltodextrin, creatine monohydrate, and a multi. I've got an order of ephedrine on the way so I can try out the ECA stack, just for fun. More on that when I get it.
Injuries: I have issues with both wrists, which makes some presses uncomfortable and cleans impossible. I also have a year old nagging RC injury from arm wrestling, of all things. It's more of a nuisance than anything else, but I'm paranoid about it getting worse again.
Unfortunately I have no current pics, and no way to take any at the moment. Here are a few from about 6 months ago. In them I was 230 with about 18% bodyfat, so just imagine me a bit leaner than that. I'll try to get some new pics sometime soon.
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Thread: rockhuddy's powerlifting log
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06-12-2006, 11:19 AM #1
- Join Date: Feb 2005
- Location: Wisconsin, United States
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- Posts: 7,479
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rockhuddy's powerlifting log
"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 11:33 AM #2
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
- Rep Power: 3966
ME upper
Grip 2 CGBP: 135x4, 185x3, 225x1, 245x1, 275-missed, 265x1
Tricep extensions off the floor: 5x6, 95 lbs
WG pullups: 4x 6,6,6,4
Face pulls: 5x7, 125 lbs
Great workout. I was close on 275, but I still PRd at 265 on the CGBP. I'm going to be doing lots of tricep work to help with my lockouts on my presses, thus the extensions. Pullups were done with a grip as wide as I could go on the power rack.
Grip 2, btw, refers to a medium-close grip, about 2 inches outside of where the knurling starts. Grip 1 would be at the knurling, grip 3 at the rings, and grip 4 outside the rings."If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 11:39 AM #3
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06-12-2006, 11:43 AM #4
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06-12-2006, 11:43 AM #5
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06-12-2006, 11:45 AM #6
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
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Originally Posted by papi93"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 11:45 AM #7
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06-12-2006, 11:50 AM #8
Subscribed..
Post also your weight and measurements, then each month update it. Get a set of pictures:
Front Double bi
Double Bi Back
Lat Spread
Legs
Then each month when you post weight and measurements post up new pics for a side by side. It makes there a lot cooler and more interesting to watch your buddy progression.
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06-12-2006, 11:57 AM #9
- Join Date: Feb 2005
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Originally Posted by Lencho"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 12:09 PM #10
- Join Date: Feb 2005
- Location: Wisconsin, United States
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Originally Posted by Powerbuilt
I can do measurements, though. Here they are, all cold and in inches.
Shoulders: 50
Chest: 45 1/2
Arms: 16 1/2
Forearms: 13
Waist at navel: 34
Hips: 42
Thighs: 26
Calves: 17"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 12:39 PM #11
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06-12-2006, 12:43 PM #12
- Join Date: Feb 2005
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Originally Posted by papi93
I live pretty close to there, on Pilgrim and Capital, if you know the area."If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 12:54 PM #13Originally Posted by rockhuddy
I used to be a personal trainer at the Bally's Brookfield before moving onto better things. Traffic, especially during Christmas time, is terrible around 5pm.
My girlfriend used to shop a lot at Brookfield Square Mall. We bought our wedding bands at that mall. The lady told us, "Sir, she is petite and...you are not." I hope that she meant muscle. She brought this up in regards to the style of rings.
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06-12-2006, 01:15 PM #14
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06-12-2006, 02:28 PM #15
- Join Date: Feb 2005
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Originally Posted by papi93
I work at the Sears in Brookfield Square."If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 05:59 PM #16
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06-12-2006, 08:44 PM #17
- Join Date: Feb 2005
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Originally Posted by pali012Last edited by rockhuddy; 06-12-2006 at 08:53 PM.
"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-12-2006, 09:08 PM #18
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06-13-2006, 09:34 AM #19
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06-13-2006, 10:56 AM #20
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
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Originally Posted by papi93"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-13-2006, 11:09 AM #21
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
- Rep Power: 3966
DE lower
Box squat: 10x2, 175 lbs with 1 minute rest periods
Speed pulls: 12x1, 225 lbs + purple bands with 1 minute rest periods
Glute ham raises: 5x8 with bodyweight
Standing ab crunches: 5x8, 75 lbs
Static stretching for about 15 minutes
Incredible lift. Very high intensity, with focus on speed and explosiveness. Box squats were done to just below parallel, with about 55% of my max. The speed pulls were done with about 60% of my max plus the bands for extra resistance at the top of the lift. On the last set, I took the bands off and the bar just flew up.
I did my ab work on the lat pulldown, using the rope attachment. I do these by facing away from the machine and locking my knees in behind the pad, then pulling my chest to my waist while holding the rope at neck level. These killed my abs, especially after the squats and deads. By the end of the lift I was drenched in sweat.
Tomorrow will be a light recovery day, and then I've got DE upper on Thursday."If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-13-2006, 11:47 AM #22
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06-13-2006, 11:49 AM #23
I'm a little naive on some of the accessories. Could you give a brief explanation of the bands?
I also do crunches standing from a high pulley, but I face forward while holding the bar with my arms extended (as if I'm at the bottom portion of a tricep pushdown) and then go all the way to the floor with the bar. Why don't people who do this on their knees realize that the floor is keeping them from getting to the best part of the movement?
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06-13-2006, 12:03 PM #24
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
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Originally Posted by Lencho
My setup is very similar, with the bands attached to the platform and looped over the bar. The idea is that as you lift the bar, the tension on the bands increases. This means that the lift is harder at the top, and the biggest reason to do this on speed day is that it forces you to lift explosively if you want to finish the lift as it gets harder to pull at the top.
As for the crunches, I'm trying to do a lot more ab work than I've been doing, which was basically nothing. Those kneeling cable crunches work very well too, but I still prefer using the rope over the bar. For me, it seems to put my torso in a more neutral position because you don't have to use a lot of muscle to hold the bar in place. There's so many variations, though, and I'm still figuring out which ones I like best, so I'll be rotating through several different movements until I find my favorites."If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-13-2006, 12:07 PM #25
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06-13-2006, 12:12 PM #26
- Join Date: Feb 2005
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Originally Posted by Lencho"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-14-2006, 08:03 AM #27
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06-14-2006, 08:08 AM #28
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06-14-2006, 09:50 AM #29
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
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Originally Posted by papi93
I'm kind of rambling here, but you got me started, lol. It's the best lifting environment I've ever experienced, because when we lift it's just him, me, and one other experienced guy, we all do pretty much the same program, the intensity level is very high, we get each other pumped up, and so on and so on. It's all good.
Oh, I'm also working with the other 2 guys as a strength coach for the incoming freshmen, so I spend an extra hour a day in the weight room for that. It's very fulfilling, actually. I'm considering changing my major from marketing to exercise physiology so I can do what they do for a living. It's fun.
Originally Posted by Lencho"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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06-14-2006, 09:59 AM #30
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