sword chucks trainin log

[sword chucks]

I gotta get back onto this journal thing again!

Plans

Monday
Military Press 5x5
Side Laterals
Rear Laterals
Barbell Shrug
Barbell Curls (some fast/some slow)
DB Preacher Curls
Incline DB Curls

Tuesday
Squats 3x6, 3x8,10,12
Squats 1x20 (not widowmaker)
Hack Squats
Leg Press
Stiff Leg Deadlift
Calf Press
Some abs

Thursday
Incline Dumbbell
Weighted Dips
Incline Flyes
Flat Flyes
Close-grip Bench
Overhead Extension
Pressdowns

Friday
Deadlifts 5x5
Weighted Pullups
Bent-Over Barbell Row
btn pulldown
Seated Rows
DB pullover
Some abs

Saturday
Speed bench 8x3
Speed box SQ 8x3
Speed cleans/press 8x3
Overhead Squat 3x10

Ive been doin good just not posting! Just got back from a week off. Thisll probably be a voluem loadin scheme for the next few weeks. I needed to give myself time away from the 2x a week on each muscle training that I'd been doin
[center]
Stats
Dont know exactly
Goals
reach 195-200lbs
Military press 165x5x5 (ez)
Squats 265x6 (might be off here)
CGBP 185x6 (ez)
Incline DB bench 100x4 (definately can do this)
Wtd. Pullups +25x6 (might be off)
DL 385x5x5 (ez)
Overhead squats 95lbs for a rep mgiht be cool

Im real excited to hit the gym tomorrow and hit those raw barbell military presses, i love that exercise. Caught damn

[Rich Wallace]

I gotta get back onto this journal thing again!

Ya know, since the forum career includes about 30 other journals in all...

Wassup chucks?

[sword chucks]

haha yeah im a little unorganized :P

how have u been Rich

[sword chucks]

AllLLrigghhttt

goals!!!!!

Military Press 5x5 @ 135lbs
Side Laterals 25x20!!
Rear Laterals 25x20!!
Barbell Shrug at least 275x8
Barbell Curls (some fast/some slow) 75x12 slow style!!!
DB Preacher Curls 35x5++++
Incline DB Curls 35x5+++

AWESOME WORKOUT COMIN UP

i wanted to get in the gym allw eek here we go

[sword chucks]

Shoulders/Biceps
7/10/06
Monday
Military Press
135X5X5 must be a pr
Machine Press
75X22
90X15
105X11
120X7 15lbs PR
Side Lateral
25X15 tough
25X8
20X10->15X10->10X10
20X6->10X10
Rear Machine Lateral
115X8 15lb PR
115X8
115X6->100X2->85X5->70X10
115X6->85X8->55X5rp5
Shrugs
225X2X8... damn grip...
STRICT bar curl
75X12 3 rep PR!
80X5 damn
75X6
70X8 damnn
Preacher DB Curl
25X9
30X7
35X3r/6l ?1 rep pr
Incline DB curl
25X10 wow

Notes: Great workout... The shoulders got hit pretty hard, I really liked the super strict BB curls. Tomorrow is legs!

[sword chucks]

GOALS for legs

Squats: 225X3X6 but I might be able to get more... not sure, my legs have blown ass at squats lately, thats gonna CHANGE
Higher rep squats... depends on squat wt.
Hack squats... not sure abt it, new machine, but I am going to go ATG because the machine is great
Leg Presses... not shore, new machine
Stiff Leg Deadlifts 295X5 if I have straps if not Ill be PISSED
Leg curl... new machine who knows
Calf Press... new machine who knows

[ad$]

good luck

[mivi320]

I'll be following your progress as usual, fellow ironhead

Good luck C!

[Rich Wallace]

haha yeah im a little unorganized :P

how have u been Rich

Been good, but been out of the game for too long.

[_Lifter4Life_]

Ill be following dude, have you tried exploding squats? with a weigh of lets say 135lbs and just explode up like you were trying to jump and lose contact with the floor but just go up on ur toes kinda. Its really helped me get out of tthe deep hole under the BB.

Lifter,

[sword chucks]

THanks guys

Lifter- yeah, I do jump squats actually tho, but only very light

Lower Body
7-11-06
Tuesday **most things are new to me today**
Way ATG Squats
250X5 2 rep pr!!!!
250X3
225X6
205X8
195X10
145X15... omg
Seated Leg Curl
150X5 new
3X130X8 great control
Wayyy ATG Hack Squat
185X12 new... awesome, this was honestly TOES to HAMS with a pause
205X10
225X8
245X6
Leg Extension
90X4 tough machine
70X8,7,6
Seated Calves
105X8
95X10
95X8
95X8->70X6->45X4
Abdominals
Crunches 1X50
Situps 2X15
Lyin Leg Raise 2X15

Notes: Craaazy workout... I got real motivated and the squats felt great. I got better reps than ever today, apparently this gym is awesome for squats. Im not gonna do 3x6 as that always ends up suckin my energy, Ill do a rep scheme like todays. Most things were new/havent done in a while so not much PRs. Hack squats were basically leg-training crack, the machine is so smooth and I can get so low. 265X6 ez next time.

[sword chucks]

Goals For Chest/Tris
Incline Dumbbell - 85X7
Weighted Dips - BW+45X6
Machine Bench - 150X6? idk
Incline Flyes - just going for form and pump
Close-grip Bench - 175X5 - prolly will be tough
Overhead Extension - 85X10 - prolly will be tough
Pressdowns - just goin for form and pump

Should be great, I gotta eat my pre-WO meal then Ill hit it

[sword chucks]

This one didnt really meet my expectations

Chest/Triceps
7/13/06
Thursday
Incline Dumbbell
75X8
2X75X4
60X6 **deep**
2X50X7 **deep**
Flat Bench
175X3 ewww
155X7
135X10
Dips
BW+35X4 yoww
BW+25X4
Sloww Machine Bench
150X12 30lb pr!!
165X8 45lb pr!!!
Incline Flyes
30X10
40X6 **good form**
Lying Straight-Bar Skullcrusher
65X6
60X8
55X10
Pressdowns
4X40X10-15 **great pump**
50X8
60X5 10lb pr

Notes: Eh, Nothing to compare to from last week. I didnt want to have to do bench but, I didn't have my dip belt (mental note- gym has no dip belts) so Ill bring mine next time and bang em out! Quads are still ANIHILATED from Tuesday, like, those high volume squats, then AATTTGG hack squts must have killed em. Chest/tris got a pretty solid workout today.

[sword chucks]

Goals
Deadlifts - Ill see if I can even do anything light! My quads are SO sore
Pullups - BWX6, I know its light but well see
Barbell Rows - 185X6 perfect paralle to ground
BTN pulldown - 120X12 idk
T-bar row - new machine, idk
DB Pullovers - might try BB pullovers but either way 75X10 or so
Barbell Shrug - 275X8+++

gonna be a good day!

[sword chucks]

Back/Traps
7/14/06
Friday
Pullups
BW+20X3
BW+15X3
BW+10X3
BWX5
Dumbbell Row (strict)
80X8
85X6
90X4
BTN pulldown
150X10
165X8 2 rep pr!!
T-bar row
100X3 too much
80X6
70X10
BB Shrug
275X8
285X6
295X4
Too Wide Pulldown
90X15
90X15

Notes: I didn't like this workout much, I was kinda tired, and didnt get to do DL's due to my sore quad problem. But Im going to advance the weights next week and possibly flop the exercise order around.

[sword chucks]

Cardio

Hill Sprits Up then Down (100m)
1X
2X
3X
4X
5X
4X
3X
2X
1X

Notes: This stuff kills me... jumped right in the pool after. I wanna keep doin this.

[sword chucks]

Week Overview

Over the last week, I got to that point where I realized my man boobs look bad and love handles too... Im very pissed about this because I'm going away in 2 weeks. My face is lookin chubby too. I
m going to try to lean out before this trip for the next 2 weeks then pick up the weight back to 190ish around football time. Right now I am 184, down from 185.5. But Im also off ZMA, that could be causin problems.

Nutrition wise, Ill keep doing what Im doing.

Training wise, I definately gotta lower volume.

[sword chucks]

Shoulders/Biceps
7-17-06
Monday
Military Press
5X140X5 5lb pr! had more in me..
Side Lateral
30X6->20X6 10lbs up here
30X6->20X6
Rear Machine Lateral
145X6->100X6 15lb pr!!!!
145X6->100X6
DB military (pause at bottom)
65X3, wow tough
Straight Bar Curl
85X6 2 rep pr!!
85X4
75X8
65X12
Preacher DB curl
35X6 1 rep pr!!
25X11
25X9
Preacher Machine Curl
2X80X10

Notes: Pretty good workout... curls were super strict, shoulders felt great, idk though I'm not really likin this program all that much.

[sword chucks]

Lower Body
7-18-06
Tuesday
atg Squats
255X4 5lb pr!!
230X6 5lb pr!!
210X8 5lb pr!!
Leg Curls
190X5 40lb pr!!
170X8
150X10
atg PAUSE Hack Squat
225X12 huge pr
245X10 huge pr..
275X6 30lb pr!!!!
great leg strength today
Calf Press
405X20
405X18
405X17
2X365X15 slower

Cardio
HIIT
5X0:30 sprints
5X1:30 recovery

Notes: Nice stuff today, I would've liked to get more out of squats but its alright, I worked as hard as I could. Im likin hack squats a LOT all the way down too.

[sword chucks]

I did chest last thursday but I was sick since last wednesday... best thing I did that 85X5 on inclines nice and low down

Ive been sick for a few days lyin down and I got better today just in time, anyway I realized something. I've been in what you call a *comfort zone* where this is what happens- you get to a point where you're happy with the results, then stop trying to elevate further, and stay stagnant, but when youre not moving up, you gotta go somewhere... my intensity has actually gone down. Not in the gym, but outside of the gym. I stopped Its a real problem and probably hits alot of people on this site... but its not going to affect me anymore. I think I hit my comfort zone in life after I broke up with that girl back in February... I settled for like 80% and started just chilling with everything... school (hit a 3.7 gpa, not my max), diet/supps (said **** TOTW and stopped taking my diet down on paper so my results came slower BUT i also stopped takin measurements so I avoided noticing), and other things I care about, girls, rappin, getting my hair cut (I even stopped going to do that except every like 5 weeks rather than 2 which I need), work, cleanin my room, keepin it clean, basketball, track, writing, football, etc...

Basically alot of these things failed me in one way or another but I thought I was doing good enough so I put it in cruise control and ****ed around on the internet and TV all day, minus meal times, goin to the gym and the occasional phone/aim convo with girls i ALREADY had talked to a few times.

So I need to force myself back into doin these things. I made a list to start with BASIC things:

1) Lifting
Write TOTW
Take down diet every day
Take down workouts in GOOD detail and control my workouts better
-I picked this first because its the easiest to control

2) School
I have some projects to do (not gonna bother u with what they exactly are)
Reading in general
Wake up around 7-8, rather than 11 AM
Get Clothing

3) WOrk
This is another immediate one... I gotta look for work

4) Ladies
Im not a desperate guy but Im also an idiot socially in anything but 1-on-1 interactions with girls and with my close friends. Im perfectly cool with bein alone (I am alone all day mostly) but its been a while since Ive had a girlfriend. My girl problems is that I dont LOOK for girls (maybe like 1% of the time) and that after a while I think too much..

I have a girl who I like and her friends have told me she has a crush on me, so I need to get her out on a date, but I think she changed her phone about a month ago and I never got around to getting the real number. It really bugs me because shes not on AIM as much as usual. Its been 2 weeks since I heard about this crush and Im really afraid it might be over and I missed my chance (she was away in the middle of these 2 weeks). I think if I get to talk to her and make plans THIS WEEK it will work, otherwise, itll expire (for now at least)

Theres another girl in my drivers ed car who seems really shy but she is givin some signals towards me so Ill see what comes up... the thing is with situations like this I hate forcing them and being impatient. You can force success in SCHOOL and the GYM and WORK (to a large extent) but with social factors, when you force stuff itll come off unnatural. Im tryin to supress my social anxiety as much as I can though.

5) Hobbies
Hobbies are hobbies... ive never had trouble doing stuff I like thats easy (bbing isnt a hobby for this category)


Obviously, this is a really bad thing, because as a result I basically had no drive to do anything. And dont be mislead by the girl thing, or the school/work/hobby thing this is a BBIng journal but I've gotta get over all of those things and stop being a ****ING DEADBEAT.

More to come in the next post

[sword chucks]

Alright, its gona start with today's workout

Then ive got football tonight

Its gonna be great heres the new program

Everything nice and simple 3x4-8 but calves is 5x15 slow
Monday
Bench
Wtd Pullup
Cable row
Mil. Press
Shrug
Dips/Pullups no wt 2 max rep sets

Tuesday
Squats
SLDL
Leg Press
Calf press 5X15 slow
BB curl
Close grips

thursday
Incline DB
Wtd. Dip
Barbell Row
Side Lateral
Rear Lareral
Dips/pullups max reps 2 sets

Friday
Deadlift
Hack Squat
BB Lunge
Seated Calves
Dumbbell Curl
Skullcrusher

[mivi320]

New routine looks good

Been the same way as you too bro. I'm so lax nowadays...but I've been looking my best as a result too. Go figure

[Glyder]

Hi SC, rich, mivi. How you all been doing?

Been slacking myself, but I am back now too. As usual, trying to drop the weight LOL!

[sword chucks]

mivi- yeah, but I could use a few more supps :P bein lax is cool for some things, not others

Glyder- whats up man!

Upper Body
7-24-06
Monday
Bench Press
195X5 2 rep pr!
185X5
185X5
Weighted Pullup
+10X5 (bw: 190lbs)
+10X4
+10X3
Cable Rows
180X6 15lb pr!!
165X7
150X9
Military Press
145X5 5lb pr!! (plus after other crap)
135X5
115X6->95X3 pause @ collarbone
Hang Cleans
135X4
135X3
95X8
Pullups/Dips Superset
5p/20d
4p/12d
*dips went real low and slow

Notes: Great workout, I really liked the low, controlled volume level. I feel like the weights are somethin I can really work on and improve every time. 195 for SEVEN ez next time. Cable rows were great. I ****in hate pullups, I am so horrible at them. But its gotta be 1 rep at a time.

It really bugs me that I have to go to football lifting in the morning startin in 2 weeks. Im really not sure if Im goin or not, I might just say **** that because its so early and that never worked for me.

EDIT- next day traps feel good from hang cleans, woke up at 8:30 instead of 11

[sword chucks]

Lower Body/Arms
7-25-06
Tuesday
Squats
255X5 1 rep pr!!
235X6!!
215X8 nice!
Hack Squat
285X6 10lb pr!!!!
295X6 20lb pr!!
Seated Leg Curl
200X5 10lb pr!!
2X170X8
Calf Presses
3X375X15-20 10lbs pr
Barbell Curls
95X4 10lb pr!!
2X85X6
Close-grip bench
175X3 damn wtf
165X3 ****tt
135X8 paused

Notes: Cool workout... Hit the legs hard even though it was low volume, arm workout could have been better I suppose. But I feel like I can build on it.

[sword chucks]

Cardio
7-26-06
Wednesday
Hill Sprints
1X
2X
3X
4X
5X
4X
3X
2X
1X

That was it and then I went swimming with the iPod in my pocket, lol. Somehow it is fixed though.

[sword chucks]

Upper Body
7-27-06
Thursday
Incline Bench press
175X5 15lb pr!!!! nice!
175X3
135X8 slow
Dips
+50X6 1 rep pr!!!
+50X4 great
Pulldowns
180X9 3 rep pr!!
180X6
T-bar Rows
2X100X6 2 rep pr!!
Super Slow Side Lateral
2X20X10
Rear Lateral
2X150X7 5lb +1 rep pr!
Super Strict BTB Shrugs
225X8
245X6 pr?
((Superset)) Dips/Pullups ((Superset))
Dips: BWX20,12
Pullups: BWX6,6 nice

Notes: Pretty solid workout. I like this one best, the exercise selection is great. I wanna get those inclines up now!!! 185X6 would be easily doable before football.

Next time is my deadlifts workout.

[irish_red]

lookin beastly you lil stud ...or rather not so lil :O