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  1. #1
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    CJL14's & 1ntensityrules' Journey to Strength & Size!

    Hey everyone, CJ here. I'm making a brand new log that will become my official tracking log. While talking to 1ntensityrules, we discussed trying to reach our goals in a joint log that we will track our progress in. This is the program that I created myself and will be using.

    Day 1: Bench Focus
    Day 2: Squat Focus
    Day 3: Deadlift Focus
    Day 4: Bench Focus
    Day 5: Squat Focus
    Day 6: Deadlift Focus
    Day 7: Off
    REPEAT

    BENCH FOCUS (w/out failure)
    3 WARMUP SETS
    3x5 - with 115
    2x3 - with 135
    1x1 - with 145

    Optional: 3x8 skullcrushers, 3x8 reardelt flies

    SQUAT FOCUS (w/out failure)
    3 WARMUP SETS
    3x5 - with 125
    2x3 - with 140
    1x1 - with 155

    Optional: 3x8 Lying Ham Curl, 3x8 Leg Extension

    DEADLIFT FOCUS (w/out failure)
    3 WARMUP SETS
    3x5 - with 200
    2x3 - 215
    1x1 - 225

    Optional: 3x8 Hyperextension, 3x8 Ez-bar Curl

    As for 1ntensityrules, I don't know his program, but here are MY macros

    Calories: 3550
    Carbs: 488
    Proteins: 178
    Fats: 99

    My starting stats:
    Height: 5'10.5"
    Weight: 164.5 lbs
    BF %: Assumed at 12-13%
    Bench: 135x8-9
    Squat: 135x10 (knee injury)
    Deadlift: 220x5

    Hopefully 1ntensityrules will check in and update his stats; if you want in then sub and say so!

    I'm going to up everything by 5 lbs each session.

    Here are my goals for mid-end 2013:
    Bench: 225x1
    Squat: 315x1
    Deadlift: 405x1

    Supps: Protein Powder (Allmax Quick Mass) I'm running out so ill probably transition to whey protein soon
    Last edited by cjl14; 12-09-2012 at 04:06 PM.
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  2. #2
    97% cocoa bogui94's Avatar
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    Nice.
    SOHP : 265
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  3. #3
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    Yeeeeeeerrrrpp! Im in!

    Currently making my new routine but here is what i did today for LEGS:

    Legs:
    Squats: 10/8/5/3/3/1/1/1

    Deep Front squats: 5/5/5

    Leg ext and leg curls superset: 8/8/8

    Calf press: 15/15/15

    Hip and thigh abductor superset: 15/15/15
    No need to go heavy for this... It's to strengthen your hip so you don't have issues

    Will re update routine once i get it fully made.

    Calories: 2800 (end of bulk-beginning cut soon) Do not know macros i just EAT, will track on dat dere cut.
    Stats:
    5' 8"
    Weight:170lbs
    BF: 15%
    Bench: 180x10, assuming max is 225-230
    Squat: 285-290 Parallel/slightly Below
    Deadlift: 335 (rarely do, starting to)
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  4. #4
    ayyy lmao cjl14's Avatar
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    Originally Posted by bogui94 View Post
    Nice.
    How does the program sound, Lui?
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  5. #5
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    Progress is good, i honestly don't care how many poeple join as long as i progress, i am fine
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  6. #6
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    Current Supplements:
    -Whey Protien
    -Multi Vitamins
    -Creatine (lowered my dosage recently to 5g only on lifitng days)
    -Fish Oil Pills
    -Soon, aiming to buy a PWO

    Goals: 245-250 Bench by Jan 6th
    Squat: 315+
    Deadlift:350+ (i usually do it once a month, i need to start doing it again and more frequent)
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  7. #7
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    Today i did:
    10/8/5/3/3/1/1/1 reps and in this order of weight --> 135/185/205/215/225/275/275/265 Back squats
    5/5/5 reps weight 135/155/155 front squats
    rest was support lifts
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  8. #8
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    I will also try to get videos of my lifts from time to time.
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  9. #9
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    Originally Posted by 1ntensityrules View Post
    I will also try to get videos of my lifts from time to time.
    If I can, I'll attempt to vid some PRS.
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  10. #10
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    My recent bench video:



    Got 9 reps, but if i got a lift off i couldve got the 10th one.
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  11. #11
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    ^^^ on the video, i need to work on my arch and putting my elbows in. As well as, bring legs more under me so that they are still.
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  12. #12
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    Currently in a competition, i will post the videos as i complete them.
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    12-10-12

    Deadlift Focus Day

    Deadlift 3x5
    200x5, 200x5, 200x5

    Deadlift 2x3
    215x3, 215x3,

    Deadlift 1x1
    225x1

    http://www.youtube.com/watch?v=HkrVyM2oxUM&feature=plcp

    that's mang bad form. I can't keep my back straight even with no weight...
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  14. #14
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    I will max legs soon hoping for 300 or more fellas
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  15. #15
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    Strong ghetto weight room , why don't you try alternate grip?
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    ayyy lmao cjl14's Avatar
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    Originally Posted by 1ntensityrules View Post
    Strong ghetto weight room , why don't you try alternate grip?
    lolz it's my basement and that's alternate
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  17. #17
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    Originally Posted by cjl14 View Post
    lolz it's my basement and that's alternate
    Must have not seen grip well, well nice lift! Next time put a shirt on haha
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  18. #18
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    Originally Posted by 1ntensityrules View Post
    Must have not seen grip well, well nice lift! Next time put a shirt on haha
    It's my basement, give me a break lmao
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  19. #19
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    lol ^^
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  20. #20
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    Deadlift went like this with reps, 8/5/5/3/3/1/1/1 weight went like 135/225/225/275/275/305/315/fail at 325

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  21. #21
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    Full workout

    Today-Back and Biceps
    Deads: 8/5/5/3/3/1/1/1
    Max these so we know where your at, next week we will focus on stability and the pull. You should only go heavy on deads twice a month at most!!! It takes 2-3 weeks to fully rec from.

    Goodmornings: 5/5/3

    Cable straight bar rows: 8/8/8

    Bent over Db rows: 8/6

    Db alternate Bicep curls (heavy): 8/6/6/3
    If you have to put a little swing to it... Will shock for growth.

    Preacher bb curls: 8/8/6

    Db alternate hammer curls: 10/8/6/fail
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  22. #22
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    Originally Posted by 1ntensityrules View Post
    Full workout

    Today-Back and Biceps
    Deads: 8/5/5/3/3/1/1/1
    Max these so we know where your at, next week we will focus on stability and the pull. You should only go heavy on deads twice a month at most!!! It takes 2-3 weeks to fully rec from.

    Goodmornings: 5/5/3

    Cable straight bar rows: 8/8/8

    Bent over Db rows: 8/6

    Db alternate Bicep curls (heavy): 8/6/6/3
    If you have to put a little swing to it... Will shock for growth.

    Preacher bb curls: 8/8/6

    Db alternate hammer curls: 10/8/6/fail
    did you just say twice a month? uwotm8
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  23. #23
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    2-3 weeks to recover from deads?

    Is that why today I deadlifted 385x5, then on Friday I did 375x5... 4 days to recover and I added weight to the lift...
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    y did i deadlift again
    225x1, 245x3, 255x2, 225x3 (no warmups)

    threw in some back exercises aswell, didn't record
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  25. #25
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    It takes me longer, and i am not making my routines, a guy that deadlifts 625 (raw) is. I am trusting him lol. Btw chris, i got 185x8 for overhand bb row
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    Originally Posted by 1ntensityrules View Post
    Deadlift went like this with reps, 8/5/5/3/3/1/1/1 weight went like 135/225/225/275/275/305/315/fail at 325

    Bump
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  27. #27
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    On a MAX effort you should. atleast for me. I am not making my routines as said above.
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    Delts today. I dedicated one day to them so i bring them up as they are slighly lagging.
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    Warm up with rear delt work first!

    Rear delt flys: 12/10/8

    Rear delt pec Dec: 12/12/12

    Standing overhead press: 10/8/5/5/3

    Seated Db press: 8/8/6

    Db lateral raise: 10/8/8

    Db front raise: 8/8/8

    Heavy Db shrugs: 10/5/5/3
    With shrugs give a little bounce to assist you to get a few more reps in. It's shocks your muscle for growth.

    Heavy bb shrugs: 8/5/3/3
    Go heavy... Bounce is you need to and with these you can use straps. I have to when I go 500+
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    Had a bad lift day, here are the numbers and exercises.

    Rear Delts: 3 sets, rep range was... 12/10/8. I used 10lbs for 12 reps, 15lbs for 10 reps, and 20lbs for 8 reps.
    Cuban Press (video):
    http://www.youtube.com/watch?v=uZ-jtK0prxs

    Rep range was 12/12/12 so 3 sets of 12. I used 20lbs.

    Standing Overhead Press: 5 sets: 10/8/5/5/3, i used 95lbsx10, 115x8, 125x5, 125x5 and 130x3. (i fuked form a bit, will lower weight NEXT time )

    DB Lateral Raise: 3 sets: 10/8/8, I used 15lbsx10, 20lbsx8, 20lbsx8

    DB Frontal Raise: 3 sets of 8/8/8, i used 15x8, and 20x8, 20x8

    Powerclean: 4 sets of 10/5/5/3, i did 135x10, 145x5, 145x5, 155x3

    Heavy BB Shrug: 4 sets of 8/5/3/3, i used 225x8, 235x5, 255x3, 255x3 (grip started fuking up as first time doing it. )

    This was my workout, overall i had a bad day of lifting. Not the best numbers.
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