3-29-11
Bench:
bar
135
155
160x2x10
160x16
DB bench:
60x10
75x10
50x2x15
DB row:
60x12
80x10
65x2x15
OH tri extension:
25x10
40x10
50x10
40x2x10
DB shrug: 65x3x10
BB curls: I dont care
Better than last week, but not what I expected. Was supposed to be at 185, but no way was I going that high. I think I might go even lower next wave/cycle or whatever, we shall see.
Don’t worry, after the first realization week your maxes will be tuned in to what you can really do.
[quote]trav123456 wrote:
Don’t worry, after the first realization week your maxes will be tuned in to what you can really do.[/quote]
Good to hear… I can’t wait to start lifting bigger.
3-31-11
Deadlift:
135
185
250x5
280x5
310x10- suppose to be 305
305x10
305x12
Called it there, wasn’t feeling it. Didnt get much sleep last night, and it was just a rainy slow day. Im thinking about downing a monster or two before I deadlift next week… get a little freaky naughty.
4-1-11
Military press:
barx10
90x5
100x5
110x2x10
110x14
Side raises:
10x15
25x10
15x2x15
Front raises:
15x15
30x10
15x2x15
Assisted chins: 5x5
Pretty happy with this workout, first time in a while i’ve got super pumped up and it felt good. I think I could have gotten 3 or 4 more reps easily with 110.
Next week I really get to see where exactly im at.
Nice work man!
Are you doing the Juggernaut warmup (the jump rope, jumping jax, bodyweight squats, all that extra stuff)?
I don’t see any of the o-lifts, jumps or med ball stuff that he lists as optional to the workout, so I take it you’re not incorporating them. Is that correct?
[quote]trav123456 wrote:
Nice work man![/quote]
Thanks Trav… im starting to have alot more faith in this program.
[quote]KBCThird wrote:
Are you doing the Juggernaut warmup (the jump rope, jumping jax, bodyweight squats, all that extra stuff)?
I don’t see any of the o-lifts, jumps or med ball stuff that he lists as optional to the workout, so I take it you’re not incorporating them. Is that correct?[/quote]
You are correct. I workout in my basement and the ceiling is only about 9 feet tall… and with me being 6’4, doing any of those things (besides the BW squats and med ball work, which I dont have) isn’t possible.
4-4-11
Bench:
135x5
155x3
165x1
170x22
DB bench:
55x10
85x10
65x10
55x15
DB row:
55x10
100x10
85x2x15
OH tri extension:
40x10
50x10
55x10
Cable curls: 4x12
Rope pushdowns: 4x12
DB shrugs: 3x10
Finished off my workout with some calf work… i’ve been ignoring them for a long time and im starting to look like a chicken.
Pretty damn happy with bench. The way things were going I thought I would only be able to get 14 ot 15. I will be re-setting my maxes for the next cycle.
[quote]BlackLabel wrote:
Finished off my workout with some calf work… i’ve been ignoring them for a long time and im starting to look like a chicken.
[/quote]
No! Don’t give in to the people who say you need big calves! Skinny calves are athletic!
Looks like you got a fuck load of reps on bench like I did! Good work my man!
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
Finished off my workout with some calf work… i’ve been ignoring them for a long time and im starting to look like a chicken.
[/quote]
No! Don’t give in to the people who say you need big calves! Skinny calves are athletic![/quote]
My calves belong on a 14 year old girl… I need to train them some, lol.
[quote]trav123456 wrote:
Looks like you got a fuck load of reps on bench like I did! Good work my man![/quote]
Yea I was pretty suprised… I really enjoyed it to, dont think ive ever gone that high in reps to failure.
4-6-11
Joined the gym I used to go to when I was 16. Only cost me $125 for 6 months since I joined with a friend. He really wanted to lift so I said fuck it, I have a de-load next week and I feel good… hence the following workout.
Warmups
machine flies x 10
Rear delt flies x 10
Pullups x 10
DB MP: 45x10
BB overhead press:
barx10
65x10
75x5
95x3
120x20 - NICE
Side L raises:
15x10
25x10
30x10
15x2x10
Machine side raises: 3x12
Front raises:
15x10
30x10
20x2x15
I did some other random light stuff, nothing worth posting. I am pretty damn happy with this… was only able to get 110 for 14 last week and then I bang out this.
Im gettin strong again and I like it.
I will bet you a shiny nickel that you will gain more size doing this program than you did on your last one.
[quote]VikingsAD28 wrote:
I will bet you a shiny nickel that you will gain more size doing this program than you did on your last one.[/quote]
I have to agree. I got a good amount of size from powerlifting… I was 190 lbs of fat my freshman year, and at the end of my senior year I was a (kind of) solid 240.
My bodybuidling phase was a dumb fucking move. Im ready to compete again.
glad to hear your getting back on the platform dude, honestly if i can say one thing its: dont sqaut until you complete fix your problem. i made that mistake and although yours may not be as total body damaging you dont want it to get progressively worse.
Lifts are looking solid dude, ill be keeping up, i just started hitting the serious weights again so well see what happens.
glad to hear your getting back on the platform dude, honestly if i can say one thing its: dont sqaut until you complete fix your problem. i made that mistake and although yours may not be as total body damaging you dont want it to get progressively worse.
Lifts are looking solid dude, ill be keeping up, i just started hitting the serious weights again so well see what happens.
[quote]BlackLabel wrote:
[quote]VikingsAD28 wrote:
I will bet you a shiny nickel that you will gain more size doing this program than you did on your last one.[/quote]
I have to agree. I got a good amount of size from powerlifting… I was 190 lbs of fat my freshman year, and at the end of my senior year I was a (kind of) solid 240.
My bodybuidling phase was a dumb fucking move. Im ready to compete again. [/quote]
Go get em! Any news on PT so you can squat again?