ssshhhh no tears only Squats now

[Squatticus]

Starting my journal off with a lie because there will be oh so much more than squats

-I will be doing this along with videos @ http://www.youtube.com/user/IamSquatticus
-Long term goals summed up, 1850Total in the 220lb weight class @12-15% BF
-Current total 1055 @238LBs 30%ish BF
-This will be both a physical and mental journey so be prepared for some bull****

[pUniCepts]

OP will surely deliver...

[Squatticus]

OP will surely deliver...

OP is a *******

5/3/1 Day 1 Squats

Going to be walking to the gym which will be about 4miles total, I walk slow apparently took be 35ish minutes to get there and a little less to get back home

Squats
195x5
225x5
255x6

front squats 50%1RM guesstimate
125x5setsx10reps

Leg Extensions
150x3setsx8reps

Leg Curls
145x3setsx10reps

Lying Leg Curls
110x3setsx10reps

Declined situps
10reps with a 5 second rest between until failure for 3 sets

Then I walked my happy ass home. Needless to say I wont be doing cardio at the gym

[Squatticus]

5/3/1 Day 2 Bench

Bench Press
145x5
170x5
190x8

Dynamic Bench 100lbs+Red short bands
3sets Wide Grip
3sets middle finger on ring
3sets narrow grip

Pin Press 205Lbs
Single rep for 5sets

Dumbbell Rows 110lbs
3sets of 10reps

Dat dere dip machine 240lbs
10reps, 9reps, 6reps. Need to take longer rest breaks between these sets

Overhead Tricep extensions 80lbs
3sets of 10reps

Single arm seated dumbbell extension 20lbs
3sets of 10reps

Did some rear delt work I dont keep track of that but its usually 2 movements in the 15-20 rep range for 3 sets

Need to work more on my grip

[xRequiem]

subbed, my fellow Texan

[Lionology]

gjdm

[Squatticus]

5/3/1 Day 3 Deadlift
Deadlift
275x5
320x5
360x7

Speed Deficit Deadlifts 185+blue short bands
8x3


Dumbbell Rows 110
5x10

Rack pulls 365
5x5

Super Set dumbbell curls/Ez bar cable curls
30lb Dbs+50lb cables 3 sets til failure

Curl Machine
100lbs then drop to 50lbs til failure

ab crap
situps and standing rope thingies (dont know the name)


5/3/1 Day 4 Overhead Press

Overhead Press
100x5
115x5
135x8

Overhead Press BBB
5x10 @95lbs

Seated Press machine neutral grip 85
3x10

Incline Reverse flys 15lbs
15, 15, 12

Rear delts on pec deck 85
3x12

Dumbbell Shrugs 35lbs
3x12

smith shrugs 1 plate
3x10

single dumbbell overhead extension 15
3x15

Overhead tricep rope extensions 90
First time trying them out this way and decided this is how ill be doing them from now on. ended with about 15-20reps total per set

[Squatticus]

just got back from watching the metroflex push/pull meet...may post a couple videos i got tomorrow

[Squatticus]

5/3/1 Week 2


Squats
210x3
240x3
275x5


Front Squats 135
3x10
225x1
245x1

close stance Leg press with 3 plates
3setsx10reps

Leg Extensions 150
15,12,12,12

Lying Leg Curls 125
4sets x 10reps

Leg Curls 160
4sets x 10reps


Going to start doing Ab work on deadlift and squat days.

[Squatticus]

Bench
Bench
160x3
180x3
205x6

Speed Bench 100+red bands
3sets wide grip
3sets normal grip
3sets narrow grip

Inclined dumbbell bench 70lbs
2 sets x 8 reps
1set x 7 reps

dips 240lbs
10, 8 , 8

Pec Decks 150lbs
3 sets of 10 reps

ez bar pushdowns 135
3 sets of 10

dumbell overhead extension 25lbs
10 , 8 , 8

Overhead tricep extensions(rope)


Dumbbell Rows 110
12, 10 , 8

[Squatticus]

Deadlift
Deadlifts
300x3
340x3
385x6

Speed deficits 195+blue bands
8sets of 3 reps

Barbell Rows 185
3 sets of 5

Leg Curls
4 sets of 10 reps

Stiff Leg Dumbbell Deadlifts
3 sets of 10

Lying Leg Curls
10, 15 , 12

Overhead Press

Overhead Press
110x3
125x3
140x7

Overhead Press 95lbs
5sets of 10

Press machine w/ neutral grip 110
4 sets of 8

Incline reverse flys 10lbs
3 sets of 25

Pec deck rear delts (negatives) 55lbs
3 sets of 10

Dumbbell Shrugs 40lbs
3 sets of 10

Smith Shrugs 1 plate
3 sets of 12

[Squatticus]

[Squatticus]

Squats

Squats
225x5
255x3
285x3
****ing back kept caving and that caused my knees to cave on the way out the hole

Pause ATG squats 135
5 sets of 5

Narrow Stance Leg Presses 3 plates
3 sets of 15

Leg Extensions 155
13, 12 , 12

Lying Leg Curls 155
12, 12, 10

Leg Curls 170
3 sets of 8

Ab junk
50situps, done 10 at a time w/ a 5 second rest between
reverse crunches 2 sets of 10

[Squatticus]

Bench

Bench
170x5
190x3
215x3

Speed Bench 100lbs+Red Bands
3 wide
3 regular
3 narrow

Dumbbell Incline Bench
2sets of 10 (70lbs)
2 sets of 2 (85lbs)

Dips 240lbs
8, 10 , 10

Pec Deck 155lbs
3 sets of 10

Over head rope extensions
3 sets of 20 reps (90lbs)
1set of 40reps (50lbs)

1 arm cable pushdown 30lbs
3 sets of 15

[Squatticus]

Deadlift

Deadlifts
320x5
365x3
405x4

Speed Deadlifts 225+Red bands
5sets of 3

Front Squats
135 for 3sets of 10

275x1


Rack pulls 315
3sets of 8

Super Set cable+db curls
I no keep track cause im a big silly goose

Lying Hamstring curls
140 for 3 sets of 15

[Squatticus]

12/30/12 Chest/Tri

bench press 145
3 sets of 12

dips 180
4 sets of 12

incline machine 140
3 sets of 12

pec deck 130
3 sets of 12

overhead rope extensions 70
4 sets

Skull crushers 60lbs
3 sets of 10

cross body pushdown w/ cable 40lbs
4 sets of 12

[Squatticus]

12/31/12 Back/Bi

Deadlift 365lbs
2 sets of 8 reps

Reverse Grip Rows 165lbs
3 sets of 12

Lat Pulldowns 100lbs
2 sets of 12 wide grip
2 sets of 12 normal grip

Dumbbell Rows 95lbs
3 sets of 12

cable Ez bar curls 90lbs
3 sets of 15

Dumbbell curls 35lbs
3 sets of 10

Rope curls 70lbs
3 sets of 15

hyperextensions 110lbs
3 sets of 10

[Squatticus]

1/5/12
hurray switched phones and didnt write down my stuff before so the only thing I remember is

235 squats for 3 sets of 8

1/6/12 Chest/Tri

Barbell Bench 135lbs
3 sets of 15

Incline Barbell Bench 135lbs
1 set of 12
2 sets of 8 (right tri was giving out alot earlier than left some reason)

Dip machine 2plates
3 sets of 15

Pec deck 145lbs
3 sets of 15

Seated Ezbar extensions 60lbs
3 sets of 15

Overhead Rope extensions 90lbs
hard to keep track of numbers w/ these

Incline Reverse Flys 10lbs
2 sets of 30
1 set of 23
ffffuuuuu rear delts were on fire around 20reps

Rear delts on pec deck 50lbs
3 sets of 30

[Squatticus]

1/7/12 Back/Biceps derka ddeerrrrr

Deadlifts 370lbs
2 sets of 8


Dumbbell Rows
100lbs 2 sets of 8
130lbs 1 set of 10...notsureifsrs...


Lat pulldowns 115lbs
wide grip 2 sets of 15
narrow grip 15, 10

Iso Lat Row 110lbs
3 sets of 15

Superset Dumbbell Curls(35lbs) and cable ez bar curls(60lbs)
12db/20cable
10db/20cable

Incline dumbbell curls 25lbs
2 sets of 8
1 set of 9

[Squatticus]

Updates will be more of notes/improvements instead of just a set of numbers

-today I learned that my abs are weak as hell, Ill be hitting those alot more frequently in hopes of bringing up my lifts but specifically my squat.

and a new DL PR from today

[Squatticus]

1/15/13 Legs

Nutrition
breakfast
32Oz of dat dere mio flavored water...and it sucks ass
1 sweet potatoe, 4 Eggs
lunch(es?)/dinner
3 grilled chicken wraps
2 chicken breaks
1lb broccoli
2 servings of whey &16oz of fat free milk

Training
wanted to try something different today did a solo drop set on squats
275x5
225x5
135x10

all that cardio and ab work will definitely help with my powerlifting

[Squatticus]

1/17/13

Nutrition
8:30am: 5eggs, 2 cups oatmeal
1pm: 8oz fat free milk/whey protein
2pm: 5eggs, 1/2 cup dry rice
4pm: 2chicken breast, 1/2 lb broccoli
7pm: dat dere teriyaki beef jerky 3 servings

Gym time

Dumbbell Press 65lbs
8 5 5

Hammer Press 140lbs
7 5 4

Cable Lateral raise 10lbs
8 8 8 first time doing these light weight and focus on negatives so i wont impelling anything

Front Dumbbell Raise 30lbs
8 8 8

Rear delts on pec deck
20 20

inclined reverse fly 10lbs
15 16 16

Alternating tricep pushdowns 30lbs
11 10 10

seated ez bar extensions 80lbs
5 5...and then i dropped the bar on my gatorade bottle...GATORADE EVERYWHERE!!!!!!!!

curl machine 90lbs ephasis on negative and pauses
10 10 10

alternating Dumbell curls 40lbs3 reps each arm for 2 and then 2 reps each arm for 2...so 10 total per arm

Rope curls 80lbs
14 12 11

[Squatticus]

bought the cube method book, so Ill be using that training method, may take a couple days off then go in to get my maxes

[Squatticus]

1/19/13 Saturday

nutrition
8:45am- 8 scrambled eggs, 2 packets of oatmeal
3:00pm-16oz milk, 2 scoops whey

Gym time
one word...mad

[SexyBack1]

in brah

[Squatticus]

2 small updates
1. started taking creatine again, 10g for a week then 5g a day after
2. ec stack, nothing too crazy probably 12.5e 100c 3 times a day

[xRequiem]

any serious gyms in the area? I'm moving to Garland or somewhere around Dallas in July or August.

[Squatticus]

any serious gyms in the area? I'm moving to Garland or somewhere around Dallas in July or August.

yyyuuppp, several, strouds fitness, and various metroflex's

[SexyBack1]

Cool vid brah, keep rocking

[Squatticus]

ate two jumbo muffins from target...went back to the gym and did 45min of cardio