The Clown's log

[SuiCiDaL cLoWn]

I am testing an upper/ lower split I made for myself. Gonna be logging it starting on Thursday. I am trying to add mass and get stronger. Later,

[SuiCiDaL cLoWn]

So here's the workout I did today:

Incline: 90x10, 95x5, 115x4

bb curls: 55x3 (WTF), 45x10, 45x8

Dips: bw x 4

Rows: 45x8, 50x8, 50x6

Comments:
Incline bench- on the 115 the positive part of the lift took like 5-6 secondsd to complete on the 4th rep. tricky tricky.

curls: on bb curls last week I hit 50x10 no problem. I guess I was just tired.

Dips: prolly coulda gotten more on these but I felt my delts workin more than my chest or tris. That's not supposed to happen. Probably my makeshift dip station. I am using 2 tall chairs (life 4' high).

Rows: this is the first time I've tried rows and I felt them in my rear delts and upper back. I think I finally am doin them right.

This upper/ lower thing porbably isn't gonna continue. I'm gonna try and focus my attention to my squat and dead in the continuing weeks so I'm gonna go read up and figure something out.

[SuiCiDaL cLoWn]

Startin BFS on monday

[TrueRage]

Good Luck Dude
Remember Work Hard!

[SuiCiDaL cLoWn]

Good Luck Dude
Remember Work Hard!

Welcome to the journal. yeah i'll work hard for the... 3 weeks i do BFS. then i go on vacation for a week where i'll just do plyos if the gym at the hotel is ****ty. then when i come back i'll start BFS up again. thanks for subscribing.

[SuiCiDaL cLoWn]

Okay last workout before monday I wanted to try and make it good.

Deadlifts: 145x10, 165x10, 185x8, 205x3, 225x3

Cleans: 95x3, 115x3, 115x3

R Leg curls: 30x8


Comments:
Deads- form was iffy on a couple of reps but I fixed it. I started out the workout using mostly my back to complete the lift. Towards the end I was using more of my legs.

Cleans- I coulda went heavier but I was making sure I drove up with my legs and kept form correct.

leg curls- I did it with the right leg only cause my left leg is like 2" bigger than the right and I thought I should isolate that hammy.

overall a good workout, I broke a pretty good sweat.

[SuiCiDaL cLoWn]

And here's the BFS program I made using an outline I found on EliteFitness:

[SuiCiDaL cLoWn]

Alright well it is 100 degrees here in IL and I was outside playing baseball for 4 hours. I caught so my legs are toasted. Championship game and we lost 23-17. Sounds more like a football score. Well I made up the plyometrics workout I'll be doing when I'm on vacation. I'll probably do it every day.

Long Jumps: 5x5
Star Jumps: 5x5
Twists: 5x10
Crunches: 3x10
Leg raises: 3x10
Clap Pushups: 5x5
Burpees: 5x5

*EDIT*- I am thinking I'm gonna keep up with BFS until I hit these goals: (unless of course I am not making gains even with tweaks in diet, etc.)

Bench: 185
Squat: 250
Deads: 275
Militaries: 135

That should be hard enough.

[SuiCiDaL cLoWn]

First day of BFS.

Squats: warmups- 135x3, 155x3, working- 185x3x3

BB flat bench: warmups- 95x4, 115x4, working- 135x3x3

Military press (standing): warmups-45x10, working- 70x8, 70x7

Comments:

Squats: I'm not used to low reps on squats and this was the first time I actually felt squats working my ass. I changed my feet so they were wider apart and made sure to go all the way ATG. I gotta work on bringing my head up before my ass, as I seem to go into a slight GM. I struggled with the last set.

Bench: not much to say here. Felt good and strong.

Militaries: wow my shoulders get tired easily lol.

It was hot as fcuk in my basement. The AC broke and it's 100 degrees here again. I was sweating buckets. Well I'm out.



*EDIT* this is my 69th post so I will post a pic of a hot chick.

[SuiCiDaL cLoWn]

Was supposed to do cardio this morning- 45 min. speed walking. I woke up at 8:30 and was like, "Fcuk that" cause I hate doing cardio past like 7:00 idk why. So in the end I ended up jumping rope a little bit in my garage.

Tomorrow is deads, cleans, behind the back shrugs, and pullups.

[The_G]

That sucks that the A/C broke. I work as a A/C and Refrigeration Mech. Want me to come and fix it. lol Good job on the workouts man. Yea when you do squats you don't really want to feel it in the ass. You want to feel it more in your quads. Well keep working hard man. Peace

[SuiCiDaL cLoWn]

That sucks that the A/C broke. I work as a A/C and Refrigeration Mech. Want me to come and fix it. lol Good job on the workouts man. Yea when you do squats you don't really want to feel it in the ass. You want to feel it more in your quads. Well keep working hard man. Peace

Oh alrighty then I might be doin em right. Thanks for the input, and I'll be attempting to be workin my tail off.

[SuiCiDaL cLoWn]

Deads: warmups-135x3, 185x3, working sets- 225x3, 225x3, 235x3 PR + 10lbs.

Chins: BWx3, BWx1, BWx3

Cleans: warmup: 95x3, working- 135x1 PR+ 10lbs., 125x3, 125x3

Hise shrugs: 135x10, 115x20

COMMENTS:

Deads: felt pretty easy. that's why i upped the weight on the last set.

Chins: grip was lost from the deads lol. on the last set i used a more narrow grip.

Cleans: I went for 135 and got one rep absolutely picture perfect i thought. then the second rep sucked ass so i moved the weight down. i gotta watch my form a lot.

Hise shrugs: as I said my grip was fried so i just tried hise shrugs and now my upper back and traps are pretty roasted.

Good workout overall.

[SuiCiDaL cLoWn]

Dammit it's raining... I am debating on whether to do my originally scheduled cardio or a plyometrics workout cause it's pouring and thundering and lightning. eh...

[SuiCiDaL cLoWn]

Well I did my cardio. Only 32 minutes of speed walking. Wanted to do more, but I just kinda ran out of road lol.

[future08]

hey man i look forward to ur log. We will reach our goals together how old are u

[SuiCiDaL cLoWn]

hey man i look forward to ur log. We will reach our goals together how old are u

15 thanks.

[SuiCiDaL cLoWn]

Parallel squats: warmups-135x3, 165x3 working sets-185x3, 185x2, 185x3

Lunges: 95x8, 95x8

Incline bench: warmups-95x3, 115x3, working sets- 125x3, 125x3, 125x3

CGBP: 95x8, 105x8

Comments:

Squats- damn these were hard. I widened my stance to as far as the squat rack would allow me. My ass and hammies really worked a lot more than my quads whic was the aim by widening my stance.

Lunges- I lost the feeling in my arms after the first set cause all the blood rushed down. My butt is sore right now.

Incline- My shoulders were working more here than anything else I think. Still, they were hard.

CGBP: My tris are pretty fried.

This workout took a long time, and idk why.

[Maximus_Stats]

hey man ill be sure to stop by here and help out as much as possible. Good luck with everything.

Also can u make a post about ur goals, ur statistics and maybe ur diet, that would be very helpful thanks!

[SuiCiDaL cLoWn]

hey man ill be sure to stop by here and help out as much as possible. Good luck with everything.

Also can u make a post about ur goals, ur statistics and maybe ur diet, that would be very helpful thanks!

haha yeah that might help. thanks.

I'm 5'8 and I've been up and down between 160 and 170 and like 15% bf (maybe a little higher). Been lifting for like 2 years almost, but I didn't know wtf I was doing. I'm 15 years old. (16 soon) I'm tryin to get stronger mostly, but it wouldn't hurt to lower my bf% and ****. My diet varies a little but it looks something like this:

Meal 1 (pre-workout): 1c oats, 4 hardboiled eggs,

Meal 2: whey in water, 1/2c oats, grape juice

Meal 3: Ham and ff cheese on bagel, bagel

Meal 4: Tuna, 1/2c oats, mixed veggies

Meal 5: Chicken, 1 tbsp. olive oil

Meal 6: Protein. 1 tbsp. olive oil

Meal 7: Protein shake, 1 tbsp. peanut butter

I'm gonna gradually add more calories as I see fit. Thanls for stoppin by my journal.

[SuiCiDaL cLoWn]

Well, had my weekly cheat meal today. Had a pizza and some natty pb melted with chocolate chips.

[SuiCiDaL cLoWn]

Squats: warmups- 95x5, 135x4, 175x4, working sets- 195x4 PR + 10lbs., 195x3, 205x1 PR + 20lbs., 135x20

Flat bench: warmups- 105x5, 115x5, working sets- 145x2, 135x5, 165x1 PR + 30lbs.

Militaries: warmup- 45x8, working sets- 75x8 PR + 5lbs., 75x8

Comments:

Squats: I went for 195x3x5 but couldn't bust out that 5th rep, so I said fcuk it and went for 205. Then I felt good enough that I wanted to try 20 rep squats. Holy hell my lower back and legs got smashed.

Flat bench: I thought I was gonna get 145x3x5 and I didn't so I figured I'd just max out. I wanted to try gettin my bodyweight as that would be the most weight I've ever handled on bench. I was shakin like a mofo, but I got it.

Militaries: First set was really easy, second set I was just dead, and on the last 2 reps, I got a little bit of momentum going to get the weight up.

Overall a great workout. I know I was catabolic cause I waited too long after my pre-w/o meal.

[SuiCiDaL cLoWn]

Did 40 min. of speed walking. Holy hell was it humid outside. Saw a bunch on MILFs jogging. Bouncy bouncy bouncy bouncy...

[Maximus_Stats]

Good job on those PR! Pretty strong bench, I really have to work on mine

[SuiCiDaL cLoWn]

Good job on those PR! Pretty strong bench, I really have to work on mine

Haha i don't consider it strong. hey, you needa work on your bench jsut like i needa work on my squat and deads.

well im gonna be goin hard this week, doing extra stuff cause i am goin on vacation sooner than i thought. next week i'm goin. I might get some pics up later today if I'm lucky.

[SuiCiDaL cLoWn]

Some pics. I weighed in at 166.5 after eating like 3 meals so I'll just say I weigh 165. I will refrain from giving advice to ANYONE on these boards from now on, because now I have pics up and people can criticize me cause I'm not big. Tell me if I gotta work on anything in particular or whatever.

[SuiCiDaL cLoWn]

More... Sorry for some of the crap quality they are. Resizing them messed em up.

[The_G]

Did 40 min. of speed walking. Holy hell was it humid outside. Saw a bunch on MILFs jogging. Bouncy bouncy bouncy bouncy...

HAHAHA that would be fun to see while jogging. I think that would help me out with a jog seeing some milfs.

Good job on the PR's man. Seems like you are doing good. Keep up the good work man!!

[SuiCiDaL cLoWn]

Yeah kinda makes me wanna go out jogging or walking more. Thanks.

[TrailrParkTrash]

I didn't even recognize you!! Congrats on the size gains over the last year.. that's a decent amount of quality mass!