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

[cjl14]

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

[bogui94]

Nice.

[1ntensityrules]

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)

[cjl14]

Nice.

How does the program sound, Lui?

[1ntensityrules]

Progress is good, i honestly don't care how many poeple join as long as i progress, i am fine

[1ntensityrules]

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)

[1ntensityrules]

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

[1ntensityrules]

I will also try to get videos of my lifts from time to time.

[cjl14]

I will also try to get videos of my lifts from time to time.

If I can, I'll attempt to vid some PRS.

[1ntensityrules]

My recent bench video:



Got 9 reps, but if i got a lift off i couldve got the 10th one.

[1ntensityrules]

^^^ 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.

[1ntensityrules]

Currently in a competition, i will post the videos as i complete them.

[cjl14]

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...

[1ntensityrules]

I will max legs soon hoping for 300 or more fellas

[1ntensityrules]

Strong ghetto weight room , why don't you try alternate grip?

[cjl14]

Strong ghetto weight room , why don't you try alternate grip?

lolz it's my basement and that's alternate

[1ntensityrules]

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

[cjl14]

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

[1ntensityrules]

lol ^^

[1ntensityrules]

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

[1ntensityrules]

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

[cjl14]

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

[UnknownOrigin]

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...

[cjl14]

y did i deadlift again
225x1, 245x3, 255x2, 225x3 (no warmups)

threw in some back exercises aswell, didn't record

[1ntensityrules]

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

[1ntensityrules]

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

[1ntensityrules]

On a MAX effort you should. atleast for me. I am not making my routines as said above.

[1ntensityrules]

Delts today. I dedicated one day to them so i bring them up as they are slighly lagging.

[1ntensityrules]

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+

[1ntensityrules]

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.