General Thoughts:
Eat Big: Need to focus on this. I’m really eating a lot of food right now, but I’m having to make sure that I get in all that I need to in a day.
Lift Big: Definitely a check. PB in all major lifts, and I added box squats today, which torched my legs. Sundays I do an extended day, so things went well.
Sleep Big:
Check
I have been keeping logs–I don’t have access to this website during the day, so I’ve been typing them up in word.
Here are those from the past few days.
Feb 14th
General Thoughts: Another day, more progress awaits!
Eat Big:
Still might be the hardest one. Felt hungry at school today for a bit, which isnâ??t good. Iâ??m trying to stick with the goal of never feeling hungry.
Lift Big:
Check.
DB One-Arm Rowâ??80s last set
P-Curlâ??not as much progress as Iâ??d like here, but itâ??s coming along.
DB Incl Flyâ??went well. No significant gains weight-wise, but I can feel the squeeze better because my ROM clearly demonstrates an increased ability to handle the weight.
Lat Pulldownâ??same weight as previously, but able to do it for more reps and with greater controlâ??140lbs
Reverse Curlâ??50s again, will go 60s next time.
BB Rowâ??80lbs. Progress. I can feel it working the core as well.
DB Curlâ??30s each set; probably wonâ??t go to 35 next time, but I can feel it coming.
Shrugâ??185 again; focusing on ROM and getting a good squeeze at the top. Also, supersetting it with negative pullups and hammer curls of a plate w/ hand grips.
Sleep Big:
Had a lackluster night of sleep last night. Was laying in my bed for two hours unable to sleep. Maybe anxious about my students taking a test tomorrow.
Feb 15th
General Thoughts: Iâ??m generally back to being completely obsessed with BBing. I lift hard in the mornings, then the rest of the day I work at school and spend as much of my other time reading about BBing and how to improve over time.
Iâ??ve been thinking about how my program is going to progress. Iâ??m always a 7 day a week lifter when I can be. If my progress gets me back to where I was at last semester pre-layoff, I might go with something like thisâ??a primary/secondary split consisting of:
M: Legs /Triceps
T: Shoulders/Chest
W: Back/Biceps
Th: Legs/ Shoulders
F: Chest/Triceps
Sa: Legs/Biceps
Su: Chest/Back
Eat Big: Iâ??m literally at the point where I feel intimidated by my breakfasts. Bear in mind that Iâ??m running 4-5 miles, resting and eating for 1.75 hours, then hitting the weights.
Hereâ??s an example of what bfast looks like:
Finish Run, immediately hit up .5 scoop whey
BFast: 4:30-5
2 cans tuna;
4 eggs, 1 white, spinach, peas, and onion, cottage cheese;
One string cheeseâ??
3 fish oil
~900; 115gpro
5:30: .5 scoop whey; 5g creatine;
Peri-workout: 1.5 scoops whey;
Post-workout: 2 scoops whey as I head to class. 3g creatine.;
~500;
Throughout day: 6 string cheese;
2 servings almonds
3 fish oil
8 oz chicken breasts;
2 cans tuna;
~1000;
After school:
2 eggs, 1 white, spinach, cottage cheese; 43gpro
2 servings walnuts and almonds
2 servings whey; 44gpro
~800;
Dinner
8 oz meatâ??chicken 3 nights/week, beef 4.
2lbs broccoli
~700;
Before bed:
Cottage Cheese
1 scoop whey
~230;
Lift Big: I think Iâ??ve really hit on a setup that fits my time requirements very well and leaves me totally burned each time I do it. Itâ??s the signal of a good workout that at the end I find myself thinking: â??Man, that was fun/tough, but sweet god am I glad that I donâ??t have to do it tomorrow.â?? Hereâ??s what the routine isâ??I SS two exercises at a time, moving straight from one to the next with no rest. My background over the past six years has been primarily as an endurance athlete, so the SSs work well with my recovery ability.
DB Benchâ??7x5; 70s for 4 was best set. Slightly disappointed with the progress, but it is what it is. Iâ??ve been giving it my absolute all.
ATG Squatsâ??6x5: 145 today, felt good.
BB Pressâ??7x5
Deadliftsâ??6x5
Weighted Dipsâ??1x8 BW, 6x5 BW+
Box Squatsâ??6x5
DB Incline Flyâ??4x6
Standing DB Flyâ??4x8
Low Weight Front Box Squatsâ??4x5
Doing that in 1:15 is pretty serious business, at least for the shape Iâ??m in right now. I leave the gym exhausted.
Sleep Big:
Eh, Iâ??m doing pretty well here. Nothing to write home aboutâ??my main problem is not budgeting the time; instead, itâ??s a matter of getting to sleep once Iâ??m lying down.
Wednesday, Feb 16th
Thoughts on the Day: I think that my current progression speaks to the effects of point-specific atrophy of muscle over the course of a layoff. My back and chest have lost far less strength than my arms, and I suspect this to be due simply to having done 100 pushups daily over the course of the past three months. Although progressive overload was absent, it led to a slower atrophy in general. As a result, my biceps are far behind my back in terms of their overall progress.
Eat Big:
5 mile run
BFast: .5 scoop whey
String cheese
Cottage cheese; 3 eggs; 2 whites; spinach, onions, and peas.
2 cans tuna
Pre-Workout: .5 scoop whey. Creatine
Peri-Workout: 1.5 scoops whey.
Post-workout: 2 scoops whey
During Day:
7 string cheese
chicken breastâ??8oz.
2 servings almonds and 3 fish oil caps
1 can tuna
After School:
2 eggs; 1 white; spinach; cottage cheese
2 servings nuts; 3 fish oils
2 scoops whey
Dinner:
2lbs veggies
Meatloaf/chickenâ??8oz
Right before Bed:
Cottage cheese
Bit of whey
Lift Big:
DB Rows; 7.5; 85 last set went well. Very happy about that.
DB Curls 3.5; Pushups 3.10
P-Curl: 2.10; 3.8; 2.5: 55 last set slowly but surely moving up.
DB Bent Reverse Fly: 7.10
Lat Pulls: 2.10; 5.5
Rev Curl: 7.6
Final Super:
Shrugs: 5.10; 225 final
45plateRevCurlEZGrip: 5.6
Close Grip Lat Pulls: 3.6; Pulldowns: 3.10
Negative Pullup: 5.12count
Sleep Big:
Last nightâ??s sleep was not greatâ??loud roommate. Considering buying ear plugs.
Thursday, Feb 17th
Thoughts on the Day:
Eat Big:
Post run: .5 scoop whey
BFast:
2-3 servings peas; 4 whole eggs; 1 white; spinach; cottage cheese
2 cans tuna
piece of string cheese
~1000
Pre-workout: .5 scoops whey; 5g creatine
Peri-workout: 1.5 scoops whey
Post-workout: 2 scoops whey; 2.5g creatine
~500; 1500
During morning:
6 pieces string cheese
can of green beans
2 servings almonds; 3 fish oil
700; 2200
Lunch:
8oz baked chicken
350; 2550
Post-Lunch
2 cans tuna
200; 2770
After school:
2 eggs; 3 whites; spinach; cottage cheese
2 servings almonds/walnuts; 3 fish oil
4scoops whey
1100; 3870
Dinner:
2 lbs broccoli
.5 lb of ground beef.
680; 4450
Post-dinner
Cottage cheese and whey
300; 4600
I deviated somewhat from this. I wasnâ??t in the mood for meatloaf, so I ended up eating about .25 lb of meatloaf along with 8oz of tuna mixed with cottage cheese and whey. Iâ??d guess that I got pretty close to 5k.
Lift Big:
DB Bench: 7.5; 70s last four sets; rest/paused last two sets. New PR
ATG Squats: 6.5; 1.10; Kept same weights. Left knee still adjusting to ROM on ATG; as such, Iâ??m being cautious.
BB Press: 7.5; making very good progress here. For bonus set, did 105 for 3.
Deadlifts: 6.5; 195 last set for 4â??could have done last one, but left it on the ground. Again, I want to avoid injury first and foremost. I approached it with great intensity, and I was burned after the DLs.
Dips: 1x8 (BW); 5x5 (BW+)–+35 last three sets.
Box Squats: 5x5â??135 last two sets. Felt goodâ??hard reps, both 135s were pretty good work sets. I really like the burn that I get from box squats.
Finisher SS:
DB Incl Fly: 4x6; 50s last sets
Standing DB Upright Fly: 4x8; 30sâ??will move to 35s next time.
Front Box Squat (Light): 45; will start with DBs next time, opening with 55
Sleep Big:
Last night went well.
Feb 18th
General Thoughts:
Eat Big:
Been feeling hungrier the past few days. Not sure why. Not sure how it should impact my diet.
.5 scoops whey
3 whole eggs; 2 whites; peas, spinach, and onions; cottage cheese
2 cans tuna
1 string cheese
.5 scoops whey
1.5 scoops whey
2 scoops whey
During day:
Can of peas
6 string cheese
Lift Big:
DB Rows: 7.5; 90s last set. Felt good about that.
DB Curls; 4.5 35s last set. Also, good progress. Pushups 3.10
P-Curl: 2.10; 2.8; 3.6; moving up and steadily making progress.
Seated inverted db fly: 4.10; 3.8. Moving up and getting stronger.
Wide Lat Pull: 2.8; 2.6; 3.5
Reverse curl: 3.6; 4.8 same weight. Somewhat disappointing, but 60 was just not happening yet. Maybe next time.
BB Row: 4.8; 90s all sets. Will bring in 100s next time.
DB Curl: 2.5; 2.3/2 drop sets. Drop sets of 35s to 30â??was pretty exhausted by this point in the workout.
Burnout Superset:
Shrugs: 5.12; 205 with pause at end.
Rev curl 45lb plate; 5.6
Close grip: 3.5; Lateral Pulldowns: 2.5
Negative Pullups: 12 count.
Was very tired by end. Knee hurting a bit, which is strange.
Sleep Big:
Got good bit of sleep last night.
Feb 19th
General Thoughts: I like my weekday 5:45am lifting a lot more than having to wait until 10am on Saturday and noon on Sunday. Throws off my nutrition and such.
Eat Big:
Pretty sure I did this well.
Lift Big:
DB Bench: again, ended on 70s. Did for 4 all sets with a 5th struggle during my work sets. Then did a burnout set at the end with 70s/65s
ATG Squats: went well–10 pounds heavier than heaviest I’ve gone thus far–155x5. I know that this isn’t very impressive, but I’m taking it a bit slowly. Progress achieved.
BB Press: going quite well. Ended with 105 for 3, then doing 95 for the final reps.
DLift: Last set was 205x3, then 170x7.
Weighted Dips: getting back to being much better at these. 45s last set for 3 then 40s for 4.
Box Squat: moving up–155 last two sets.
Complex:
Same weights all around. Moving to doing 50s for DB Incl Fly more consistently for all sets. 35s for final set of DB standing shoulder fly.
After that, stretching and accessory work a bit. Saturday, so no rush.
Felt good. I felt like I had been hit with a Mack truck the rest of the day.
Sleep Big:
Went pretty well. Can’t complain.
Awesome dude, keep up the great work.
Your gonna be a beast in no time:)
[quote]Oregand wrote:
Awesome dude, keep up the great work.
Your gonna be a beast in no time:)[/quote]
Thanks man!
Yesterday was a big day in my coming back to my former strength–I used to be able to hand 90 at my waist and dip it for reps–yesterday, I got half that. And it was my first time to go over 200 on deads.
I’ll probably weigh myself for the first time next week. I’m almost alarmed at how quickly I’ve put back on lean mass compared to how much the weights have been going up. I’m starting to look a lot more like I did when I was much much stronger. I’m wondering whether gains will continue as my CNS keeps adapting along with my gains in mass.
It’s called muscle memory my man. It’s the stuff dreams are man of:)
General Thoughts: Today was a good day in the gym.
Eat Big:
Check. Maybe even too much of a check.
Lift Big:
DB One-Arm Row: last set 95s for 4 on each arm. Wanted 5, but can’t have everything. Lifted with intensity, so in retrospect I’m okay with it.
P-Curl: went up by 5 pounds and two reps. 60lbs by 6.
Bent Inverted Fly: up to 30s. Progress.
Lat Pulls: 150 last two sets. Progress.
Rev Curl: Still stuck at 50s, but I’ve gone up in reps to 10. For some reason, the 60s are just a bit beyond me at this point.
BB Row: 110 last set for 8, marking a significant increase from last time.
DB Curl: 35s for 3 sets of five, then 30s for three sets of windmill curls (concentric hammer, eccentric wide release).
Superset:
Shrugs: 245 last set.
45lb plate hammer curl
3 sets close lat pulls; 3 sets pulldown extensions. all went well. Intensity began to lag a bit right at the end.
Then, I did some calf raises.
Feb 21st
General Thoughts:
Eat Big:
Lift Big: went really well today.
DB Bench: Got the 70s for 4.5. Next time, Iâ??m going to try the 75s at least last set. Will depend on how I feel.
ATG Squat: 155 last two sets. Albeit slight, progress nevertheless.
BB Press: 105.4.
Deads: 205.5 for last two sets.
Dips: 45 last set x4.
Lower Box Squat: 135.5 last couple of sets. Good level of intensity and focus.
Superset:
DB Incl Fly: 50 all sets. Most reps was 10, fewest was 6.
DB Standing Fly: 30s by 10; last burnout set was 16.
I was f***ing wiped at the end of this. Doing it in 1:15 was rough.
Sleep Big:
Went well last night.
Feb 22nd
General Thoughts:
Eat Big:
I think itâ??s going well. First weigh in in a week, so Iâ??ll have a better sense then.
Lift Big: Great Progress.
DB One-Arm Row: tried 100s last set, got 4. I think the highest I got last year was 115s, so Iâ??m getting close
DB Curls: 35s. Probably one more day at 35s before I feel ready to commit to 40s.
P-Curl: a bit slow todayâ??ended with 60 again. Tried 65 but only got it once; that said, I feel that this was also due to insufficient rest.
Inv. DB Fly: 30s for most sets, 35 for last. Will move up to 35 consistently next time.
Lat Pulldown: 150 for last four sets.
Rev Curls: finally made that move to the 60sâ??5 reps.
BB Row: got to 115 today. Back form was good the whole time, but wasnâ??t able to pull as much as I would like by the last set.
DB Curl: 35lb DBs.
Shrugs: 225 for most sets.
Close grip lats: 3x155; Pulldowns: 3x130. Very hard.
Inverted Curl with 45lb plate.
Negative Pullup
Sleep Big:
Decent last night. Woke up on a semi-regular basis throughout the night for peeing, loud neighbors, etc. But Iâ??ve put myself in the position to get plenty of sleep.
Feb 23rd:
General Thoughts: Although I havenâ??t been including it in the Log, Iâ??ve been also doing PM sessions after school for about an hour or so. They generally consist of further accessory exercises with relatively lower intensity and a lot of stretching. I usually do this until about 4:15, then I come home and eat from about 4:30-6:30 intermittently.
Also, Iâ??ve been thinking a lot about my bench pressing. Iâ??ve been doing pause presses since last year, and I like them a lot. However, Iâ??m not sure as to whether I am holding myself back by doing so.
Iâ??m going to trade the light front squat for Romanian deadlifts at the end of the workout after today. The more Iâ??ve been reading about them, the more I want to begin to incorporate them into my workout.
Iâ??m wondering whether I should do more direct tricep work. For the present, Iâ??m assuming that my benching and weighted dips are taking care of the tris. I have faith in dips particularly. During my supplemental PM sessions, Iâ??ll often do some pulldowns and whatnot, but not with near the intensity that I bring in the morning.
Eat Big:
I think this is a check. In fact, it may be too big of a check, haha. Iâ??m unsure as to whether Iâ??m starting to put on a bit of fat. Weâ??ll see in a couple of months. Or perhaps when I weigh in next week.
Lift Big:
DB Bench: 75s last three sets. Could only get 4.
ATG Squats: 165.4 last two sets. Felt okay, but Iâ??m really focusing on form. Only reason I didnâ??t do 5 each time was just due to my own conservative nature when it comes to squats in a room by myself.
BB Press: 105 for 5 for two sets. Pretty happy with that.
DLift: 210 last set for 4. Felt pretty good about that one. As with last time, my grip ended up being the issue at the endâ??BB started rolling for some reason.
Dips: 45 for two sets, one x5 one x4 which indicates inadequate rest
Box Squats: last two sets 155.5.
DB Incl Fly: 55s x6
DB Standing Fly: 35x8.
Good progress on the day.
Sleep Big:
Sleep went well last night. Still wake up in the middle of the night regularly to pee and such, but havenâ??t had any particularly disturbed sleep.
Feb 24th
General Thoughts:
I think that in the future, Iâ??m going to switch up the lat pulls with the BB rows in the order of my workout. I ordered a dip belt today, and Iâ??m setting a goal to begin weighted pulls by the Ides of March.
Running low on whey–need to be better about being in top of that.
Eat Big:
Iâ??ve begun making my weekday breakfast fully uniform:
1 string cheese,
2 cans tuna,
4 whole eggs, 1 white, spinach, peas, onions, cinnamon
.5 scoop whey into eggs and cottage cheese
Lifting went quite well today:
Lift Big:
DB One-Arm: 100s last two sets, then repped out on 95s as burnout.
DB Curls: 40s last set. Felt good, going to try 45s next time. That, or add one more work set of 40s.
P-Curl: 60x5 for three sets, then last set was 65 for 3 then rep out with 55.
DB Inverted Fly: 35s all sets. Quite difficult by the end, but I want 40s next time.
Lat Pulls: 155 last three work sets. Quite hard.
Rev Curl: 60 again, but easier to complete this time
BB Bent Row: 120 last set. Felt okay, but could feel my form breaking with the weight. Will do two work sets of that next time instead of just one. 115 still felt somewhat difficult. Need to focus on ROM.
DB Curl: 35s each setâ??by this point in the workout, this was pretty difficult to do.
Final Burnout Superset: 4 sets
Shrugs: 235 after warmup set of 185
BB Row: 95x8
Pulldowns 130x8. Will move up in weight next time
Close grip pulldowns: 160x3. Quite tired by this point
Negative Pullup by 12 seconds.
Sleep Big:
For some reason, woke up about 25 minutes before I would have liked and couldnâ??t get back to sleep.
I’m going to start being better about keeping up with my TNation log. I have a word document in which I keep track of my daily stuff–ha, and it’s not as if copy/pasting is much of a burden. I’ll post a long post of my past couple of weeks.
Date Feb 25th
Gen Thoughts
Eat Big My potentially changed breakfast protocol:
Peas, onions, spinach: 150 cals
Cottage cheese: 120 cals
4 whole eggs; 2 whites: 320
2 cans tuna: 200
1 scoop whey: 120
3 fish oil
940 cals
Preworkout: .5 scoop whey: 60
Peri-workout: 1.5 scoops whey: 180
Post-workout: 2 scoops whey 240
480; 1320
8-12:45
5 string cheese-300
1.5 servings almonds; 3 fish oil: 250
Total: 550; 1870
Lunch: 12 oz Chicken: 350
Post-Lunch: string cheese-60
410; 2280
Afternoon:
2 scoops whey: 230
3 eggs; 3 whites, spinach, 2 fish oils: 350
2 servings nuts: 320
Cottage cheese+tuna+whey: 300
1200; 3480
Dinner: meatloaf: 400
Broccoli: 300
700
Tuna+Cottage Cheese: 300
4480
Lift Big DB Bench: last three sets were of 75s for 4. Failed at 5th for all sets. Burnout on 70s immediately following 7th set.
Squat: 175 final two sets for four. Could have gotten 5th, but left it on the rack because form was breaking.
BB Press: 110x4 last two sets.
DLift: 225x3 last set, along with 205 burnout.
Dips: 50 last set for 4. Will get 5th next time.
Box Squats: Possibly because of fatigue from DLs, I stuck with 145 all sets.
Final Burnout Super:
DB Incl Fly: 55s all sets 6-7 reps typical. Canâ??t move up in weight until Iâ??m ready for the 65s.
Standing Fly: 35s again x8. All sets. Will probably stick with this weight next time, as form was breaking by end.
RDLs: 100lbs. Focusing on getting form right.
Sleep Big Went okay. I give myself plenty of time to sleep; the primary issue tends to be that I wake up about 20 minutes prior.
Date Feb 26th
Gen Thoughts
Eat Big I hope Iâ??m eating enough. I might log everything pretty soon just to see where Iâ??m at. Weigh in a week or so from now will also tell a lot.
Lift Big Steady gains:
One-arm Row: 105s last two sets for 4
DB Curls: 40s last two sets
P-Curl: still hammering away at 65, albeit for 4 now.
Bent Fly: 35s all sets.
Lat Pulls: 170 last two sets.
Rev Curl: 60s still.
BB Row: 125 last two sets
Standing Curl: 60x8
Shrug: 255
Sleep Big
Date Feb 27th
Gen Thoughts Iâ??ve been theorycrafting my current A/B split, and Iâ??m going to tweak it a bit to take advantage of my recovery and to make a more coherent split. Todayâ??s workout will be representative of A Day. Tomorrowâ??s will be the new B Day.
Hams were quite sore today from introducing RDL to my routine.
Eat Big
Lift Big DB Bench: 75x4, then 70 rep out by 6.
Deadlift: 225x4, then did 7 of 205. Slightly better than last time.
Press:115x2 best set. Could have gotten three, perhaps.
RDL: 165 straight sets. Need to use 25s instead of plates in the future for ROM.
Weighted Dips: 60s last set for 4.
GMs: 100. Focusing on form.
DB Incl Fly: 55x8
DB Standing Fly 35
Stiff Leg DLs:110
Standing Calves: 220
Sleep Big
Date Feb 28th
Gen Thoughts Today is the new â??Bâ?? day. I actually have faith in this protocol that if I can adjust to it, then I will see improvement not only in lifts, but also in hypertrophy. The reason I say â??ifâ?? is because I feel absolutely crushed right now physically, haha. The way I had been doing things, I would often do a PM active session to shore up exercises I wanted to do but didnâ??t have time for. Under this protocol, I have been absolutely physically spent these past two days.
Hitting legs every day is an unorthodox move, but I feel like with my background and concomitant recovery ability, the idea of doing so is at least not absurd.
Eat Big BB Row: 145 last set.
Squat: 180x2, then repped out with 155 for another 8.
P-Curlâ??65x5. 70x2 then 65x3
1-arm Row: went with 100s for work sets. Wanted to make sure form doesnâ??t go to crap like it did with the 105s last time.
Lat Pull/Weighted Chin: 175 last set
DB/BB Lunges: used 45s.
Pullups: 5-6
Shrug: 255 more controlled
Front Squat/Leg Press: Leg Press: 3 plates and a 25 for sets of 25. As a side note, leg press is definitely preferable to front squatâ??I was far too spent at this point to seriously do front squats.
Rev Curl/DB Curl: 70.
Seated Calves: Not enough time. Might hit these in a brief PM session.
Lift Big
Sleep Big
Date March 1st:
Gen Thoughts I really believe in this protocol. I feel like it fits with my bodyâ??s recovery ability and athletic background. I think the key will be varying heavy/light and high volume/low volume.
Eat Big I think eating is going quite well. Iâ??m going to step on a scale on Thursday, which will clear up things a bit.
Lift Big DB Bench: got to 80x3, most of 4th. Blew the 75s away. Felt good.
Deadlift: 225x4 again, then did 205x7â??probably could have done 5th, but Iâ??m wanting to make sure that my body becomes accustomed to new stresses associated with training legs daily. Next round, I want to do sets of 3, then the next time sets of 2. Cycle accordingly.
Press: 115x3 and most of 4th. Progress.
RDL: Stood on a platform, which I will do from now on. 165 again for work sets. Again, getting body accustomed.
Weighted Dips: First day with new dip belt. 55 on belt for 4.
GMs: Used 105. Focusing on form.
DB Incl Fly: 65x4 last two sets
DB Standing Fly 35s again. Will move to 40s next time.
Stiff Leg DLs: 125 on platform.
Standing Calves:
Sleep Big Sleep is going quite well.
Date March 2nd
Gen Thoughts I need to work on my form for front squats. Current form hurts my wrists.
Lift Big
Squats: 135x8, 155x5, 175x5, 185x3 (lost it on 4th); 115x20 after FSs
Front Squats: 95x8, 105x8, 115x8;
BB Rows: 95x7, 115x5, 125x5, 135x3, 155x4x2, 165x3x2
P-Curl: 70 for last two setsâ??missed after 3 on last set.
One-Arm Row: 105s for last two sets
Leg Press:3 plates and 2 25s for sets of 25
Pullup: sets of 5
Final Supersets: 4 sets:
Chin-up: sets of 6
Shrug: 275x7-8 with hold at top
Hack Squat: sets of 20 w/ 3 plates and 2 25s
Pullups sets of 5
DB Lunge: 45s sets of 10 total.
Lat Pulldown: 165x5
Sleep Big
Date March 3rd
Gen Thoughts
Eat Big
Lift Big
DB Bench: 80sx4
Deadlift: 245x2
Press:115x4
RDL: 175x5x3
Weighted Dips: 55x4x3
GMs: 135x8x2
DB Incl Fly: 65x5x4
DB Standing Fly: 40x6x2
Stiff Leg DLs: 135x8
Standing Calves:
Sleep Big
Date March 4th
Gen Thoughts Iâ??m really improving in my squat form.
Eat Big
Lift Big
Squats: 3 work sets: 185, 195 (missed 5th), 195 (got 5th)
BB Row: 155x5 for work sets. I donâ??t like my form on these just yet. Iâ??m going to stick with this weight over the next week or so and focus on form.
P-Curl: 70x5 for work sets, 75x3
One-Arm Row: Three work sets 105x5. Form better
Leg Press: 4 plates and 25 by 25reps
Pullups: sets of 5. Was quite tired at this point from earlier lifts.
Pullups: 5
Shrugs: 275 much better form. Will move up next time.
Hack Squat: 140x25
Pulldown: 175x5
Curl: 40sâ??will move up next time.
Lunges: 45 lunges
Chin-ups: 6 reps
Hey dude,
Ill answer your questions in the order you asked for simplicity.
Im still doing WS4SB as a friend of mine reminded me how important commitment is since im still very new too lifting. Once I finish WS4SB(3 more months) im going to have to decide between a BPS or an Olympic program, though im really leaning towards the Olympic program as its just snatchs, C
I’ve begun keeping my log in a notebook as I lift, so I probably won’t be writing as often here anymore with regard to actual workouts and such. Instead, I’m going to give periodic updates.
I am currently about to enter the first Supergrowth phase of BBB. I am currently doing the 6 day BBB split, along with 20 minutes fasted jogging in the morning followed by some flexibility drills and 5 or 10 short sprints depending on whether I’m working legs that day or not.
Here’s my progress so far. This is the best I can do for now, but I would like to start using a tape measure.
Start: 2-5-10 (Really started 2-2, but giving myself a couple of days to adjust so that the weights can be reasonably representative of my initial capabilities) Bodyweight: 155-158
DB Bench: 65sx4
Squat: 125x5
Deadlift: 165x5
Overhead Press: 90x5
Preacher Curl: 45x5
BB Row: 50x8
Neut Grip Pullup: 0. Not even close. Couldn’t even move, haha. Was stuck with lat pulldowns for a bit.
Weighted Dip: BWx6
Now: as of 4-15-11 Bodyweight: 188-190
BB Bench: 210x6
Squat: 260x7
Deadlift: 335x2 (belt and straps–hoping to do more than this today) EDIT: pulled 365 today once
Overhead Press: 130x8
Weighted Dips: BW+90 x5 (at end of workout)
Pullups: BW+50 x6 (at end of workout)
BB Curl: 115x4
BB Row: 195x6
V-grip Row: 180x8
I’ve had extreme difficulty getting quality pictures in my current cramped apartment room. However, here is a pic of me after two days of lifting–2-2-11
And here’s a pic of me the other day. Again, I apologize for poor picture quality. Ha, that’s why I wouldn’t post on RMP.
Starting back. I can’t for the life of me get the lighting right on the back in this room. Really pisses me off.