!!!tnt oi oi oi

[slaughterama]

Here's my routine, it's a 12 week power training periodization cycle:

Monday
*SQUATS - warm up with two sets in the rack, then hit the scheduled squat poundage for one all-out top set
*leg curls - 2-3 sets of 10-12 reps
*calf raises - 2-3 sets of 10-12 reps (every 3-4 weeks or so I'll super-set these two exercises, and every week I use a different method of hitting the target area, i.e. standing vs. lying leg curls, sitting vs. standing calf raises)
*Overhead Press - Warm up, then hit the scheduled weight for one top set.

Wednesday
*Bench press - warm up, then hit scheduled poundage for 1 top set
*Skull crushers - 3-4 sets of 10-12 reps
*Barbell curls - 3-4 sets of 10-12 reps

Friday
*Deads - same concept as squat, overhead, & bench
*Power Cleans - 3-4 sets of 5 reps
*Barbell rows 3-4 sets of 5 reps
*Finish with instinct Ab work for 15 minutes

The goal here is obviously to increase the weight each week until the end of the 12-week period. Every 4 weeks the amount of reps for the main lifts will decrease, but the weight will always be increasing.

[slaughterama]

I'm currently on my second week as I'm starting this journal.

a little side note - I'm eating foods like: eggs, oatmeal, grits, 2% milk, cheese, tuna, chicken, ground beef, breads, turkey, steak, peanut butter, oils, and cottage cheese, oh and lots a lots of veggies. The only supplements I use are ON whey protein, and creatine monohydrate.

I'm not counting calories, I'm going off of instinct. I'm just eating a ****load everyday and making sure I get at least 1g of protein/lb. and that the scale is increasing every week. My goal is to get my weight up to at least 185 by the end of the 12 weeks.

Anyways..

*Squats:
95 x 10
145 x 5
195 x 8 (10lb increase from last week, and I could have done more)
*lying leg curls
40 x 20
80 x 12
90 x 12
*standing calf raises
180 x 12
200 x 12
220 x 12
*Overhead Press
45 x 10
65 x 5
85 x 8 reps (10 lb. increase from last week)

Well tonight we're throwin some ball-tip steaks on the barbie, with baked potato and fresh green beans, yum!
My plate will be dedicated to all the war veterans

[slaughterama]

Here's today's workload. Didn't have my Ipod since it got stolen, but thank god my gym played a kickass playlist today.

*Bench
80 x 10
115 x 5
155 x 8 (5 lb increase, could have repped more).
*Barbell curls (anyone know what those small barbells weigh?)
50 x 12, 12, 12, 10
*Skull crushers
50 x 12
55 x 12
60 x 12
60 x 12

Notes: felt a very nice pump in my arms. I almost came

[slaughterama]

Yo wadup. Tore up my back today. I'll be sore tomorrow. Deadlifts went up 15 pounds which feels good. Lifted at school gym this time, felt more focused and pumped than my last workouts. I feel like sleeping right now, little energy. I'll end the day with some chocolate whey, oats, peanut butter and cottage cheese blended with some milk.

Deadlifts:
135 pounds, 10 reps
205 pounds, 5 reps
225 pounds, 8 reps

Power Cleans:
135 pounds, 4 sets, 5 reps

Barbell Rows:
115 pounds, 5 reps
120 pounds, 5 reps
125 pounds, 5 reps
135 pounds, 5 reps

Yesterday I squatted 275 for a 1 rep max. My goal is to rep 315 pounds at least 3 times.

Tomorrow I'll post some pics

[slaughterama]

Legs/Delts

Squats:
110 lb. 10 rep
160 lb. 5 rep
215 lb. 8 rep

Leg curl
80lb 12rep
90lb 12 rep
100lb 12 rep

standing calf raise
200 12
220 12
240 12

military press
50 lb. 10 rep.
70 lb. 50 rep.
95 lb. 8 rep.

took some vasocharge before and felt pretty good

weighed myself after workout at about 164.5 lbs.

[slaughterama]

OK next week I'm switching to regular old 5x5s because this program is boring me to ****

[slaughterama]

This is week 4 by the way

Chest & Arms

Bench:
80x10
115x5
160x8

Crushers:
55x12
60x12
65x12
65x12

Barbell Curl:
50x12
55x12
60x8
60x12

[izzylicious]

Good job on bench. you should increase your routine volume tho.
how is your diet?

[slaughterama]

thanks, I'm switching to bill star's 5x5 next week. My diet's been pretty good, consistency is good. Not really counting calories, just stayin full and making sure that with each meal I'm getting at least 30g of protein and 70g carbs.

Friday

Deads:
115x10
170x5
230x8

Power cleans:
115x10
140x5
140x5
140x5

BB rows:
45x10
85x5
115x5
135x5
140x5

[izzylicious]

Good job on deads and PW.
if your gain stalls, start counting you calories to make sure you are eating more than you burn

[fitnessnewb]

wow strong bench, we are roughly the same stats but you outlift me man. Should post some pics up too. Subbed

[slaughterama]

Thanks, i'll post some pics when im not all bloated haha..

weighed in today at 167-168 lbs. about 2-3 pound increase from last week so some of it is obviously just water.
anyways, I said I was going to start 5x5 but completely forgot. I'll most likely just finish this program out since I'm already 4 weeks into it.

Monday, week 5

Squats:
115 x 10
170 x 5
225 x 8 (I'm actually supposed to do only 5 reps for the next 4 weeks, oops)

Leg curls:
90 x 12
100 x 12
110 x 10

Standing calf raise:
220x12
220x12
240x10

Standing military:
50x10
75x5
100x5

took 2 scoops of Vasocharge preworkout and felt like throwing up after i finished squatting, felt nausea for a while after the workout but i feel just fine now.

[slaughterama]

Wednesday

Bench:
80x10
120x5
165x5 (felt like I could have busted out 5 more)

Skulls:
60x12
65x12
70x10

BB curls:
55x12
60x12
65x10
65x8

felt extreme cumming sensation in ze arms, really good feeling. Just bought 4.25 pounds of sirloin at the store . that should last me the rest of the week.

[slaughterama]

Friday, week 5


Deadlifts:
120x10
175x5
235x5

Power cleans:
70x10
110x5
145x5
145x5

Barbell rows:
70x10
110x5
135x5
145x5

[slaughterama]

Monday, Week SIX

Squats:
120x10
175x5
235x5

Leg curls:
100x12
120x12
100x15

Seated Calf Raise:
90x12
100x12
120x12

Military Press(seated)
55x10
80x5
105x5

[slaughterama]

Wednesday, week six

Bench:
85 lbs for 10 reps
130 lbs for 5 reps
170 lbs for 5 reps

Skull Crushers:
55 lbs for 12 reps
65 lbs for 12 reps
70 lbs for 12 reps
70 lbs for 12 reps

E-Z Bar curls (CG):
55 lbs for 12 reps
60 lbs for 12 reps
65 lbs for 12 reps
70 lbs for 11 reps

9:45 - 1 cup oatmeal, 4 eggs, 8 oz. 2% milk

10:45 - 2 scoops Vasocharge

12:30 - 40g dextrose, 56g protein

2:00 - 2 cups of spaghetti with meatballs

[slaughterama]

God dammit I ate 2 jr. hamburgers from wendy's that ****in annihilated my stomach. i had to force the rest of my meals down because i do not feel like eating at all. never eating that **** again.

[slaughterama]

Friday week 6.
I was sore, so this workout was pretty tough.
Weighed in at 168 today.
Deadlifts:
135 x 10
185 x 5
245 x 5
Barbell Rows:
135 x 5
140 x 5
145 x 5
150 x 5
Power Cleans:
135 x 5
145 x 5
155 x 3

So far I'm hittin' each scheduled weight, by week 12 I should be reppin a 300lb. squat, 315lb. deadlift, 205lb. bench, and 150lb. military.
That's it for today, peace baby

[slaughterama]

End of week 6

[slaughterama]

Wow, I haven't posted in a while. Totally forgot to log my **** here. I'm just finished week 9.
Here are my current lifts

Bench: 190x3
Deadlift: 285x3
Squat: 275x3
Overhead: 115x5


I'm weighing in around 170, 171 lbs.