As you probably already know, there is a correlation between heavy squats / deadlifts and overall body strength. Im at 365 bench right now and my goal is 400 by the end of the year. 400 may seem like a lot but it isnt for me given the fact that I benched 415 when I was 19. Im climbing back after many years of being out of the loop.
Good luck on your goals. You can do it no doubt about it.
PH
thanks for the comments, and the encouragement PhDguy, i really appreciate it it.
Saturday Day 26
M1: 4cups strawberyy Miniwheats, 2cups milk
M2: Collossal Bar
M3: Collossal Bar and cookies
PW: Protein Shake and bowl of ice cream
M4: 3slices of meat lovers pizza
M5: Ice cream
M6: 3cups cereal 4 cups milk, protein shake
Calorie total just over 6,000
Workout was completed as written two posts prior to this. Took me 18:48 to complete it. I have a feeling im going to be sore tomorrow. I really thought i was going to throw up for about an hour after the first workout. I probably shouldnt have started off with the hardest crossfit WOD, but i did, and i survived.
Don’t mention it. Your’e doing great.
cheers
ph
Sunday Day 27
Wake up: 1cup coffee
M1: 4eggs 2slices cheese, 1/2cup yogurt
M2: 1oz mixed nuts, pork rinds
M3: 5oz pork chop, 1cup broccoli
M4: Hambuger patti
M5: Hamburger patti w/ cheese
M6: protein shake
Workout:
All gyms are closed on sundays around here, but i did manage to get a 2hour football game in with several of my buddies. Hopefully that counts as cardio, because other than that i have been lazy all day.
Tomorrow i think i am going to do another cross fit workout, along with hitting my chest pretty hard.
Tomorrow’s CF workout:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Monday Day 28
Wake up: 1cup coffee, 1 cup green tea, 2 green tea pills
M1: 4eggs, 1/2cup yogurt
M2: 1oz mixed nuts, protein Shake
M3: Hamburger patti w/cheese, mixed veg
M4: 6oz ham, green beans
M5: Protein Shake w/olive oil
weight: 180
Workout:
Bench Press: 10x135lb, 5,185, 5x225, 4x245, 3x250, 8x225 ( A lil less weight than last time, but i got more total reps in)
And for my CF workout: time 7:48
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
I should have done more chest workouts today, but i got lazy, but i knew my shoulders and tri’s would get some more work w/ crossfit so i didnt even bother to hit them.
Tuesday Day 29
Wake up: 1cup coffee, 1 cup green tea, 2 green tea pills
M1: 5eggs, 1/2cup yogurt
M3: 1oz mixed nuts, protein shake
M4: 6oz ham, 1cup mixed veg
M5: 1tbsp pb, pork rinds, ham
M6: Protein Shake w/olive oil
Weight: 179
Workout:
EZ bar curl: 40x75lb, 50x55lb, 60x35lb, 70x25lb( all done as fast as possible, with no rest, w/ cheating)
Crossfit: Time: 11:05
Run 400meter
50 air squats
repeat 4 times
Everyone complained of their legs feeling like jello, i never got that, i just felt completely exhausted everywhere. I also had planned on taking an off day from weightlifting, but a guy asked me to do “suicide curls” with him, so i did. My weight is still up slightly from my Re-feed day, but this time i only gained 3pounds instead of 6 or 7 like i did last time, even though i took in over 1000 more calories this time.
Wednesday Day 30
Wake up: 1cup coffee, 1cup green tea, 1green tea pill
M1: 4eggs, 1/2cup yogurt
M2: 1oz mixed nuts, protein shake
M3: 8oz hamburger, mixed veg
M4: Ham, 1 slice cheese, 1cup broccoli
M5: Protein shake, pork rinds
Weight 178.5
Took an off day to get ready for 5x5 deadlifts tomorrow, along with some accessory work. Tomorrow morning i am going to swim 400meters before breakfast to burn some more fat. My fat loss has stalled so I have decided to kick the cardio into high gear.
Thursday Day 31
Wake up: 2 TRIBEX, 1 green tea pill
Cardio: Swim 400meters
M1: 4eggs, 1/3cup cheese, 1/2cup yogurt
M2: 2oz mixed nuts, protein shake
M3: Hambuger patti, 1cup broccoli
M4: 4oz ham, 1slice cheese, 1cup broccoli
M5: Pork rinds, 2 tbsp peanut butter
M6: Protein Shake
Workout:
Deadlifts: 5x225, 5x275, 5x325(PR), 5x335(PR), 5x345(PR)
The fasted a.m. swim was alot harder than i thought it would be. Tomorrow i may do a fasted walk for half an hour to an hour. I set some huge PR’s today in DLs, i suck at repping deadlifts, so this was huge! I finally got some HOT-ROX Extreme, so now i just have to wait for it to come in. hopefully this will take my fast loss to the next lvl, and i will see the results i have been waiting for.
Friday Day 32
Wake up: 1cup green tea, 2green tea pills
Cardio: walk 20minutes
M1: 4egg omelette, 1 piece toast, 1/3cup tomato’s
M2: 1oz nuts, 1oz pb, protein shake
M3: 8oz hambuger patti, 1cup broccoli
M4: Protein Shake
M5: 8oz chicken, 1cup green beans
M6: Protein shake, fish oils
Workout: 2 Crossfit WOD’s
Weighted chin up (1 rep w/ each weight): 45,55,65,75,90,100 110,120,135lb (PR!!!)
CF WOD #2
15push-ups
36 dips
9 push press w/ 115lbs
(complete as many rounds as possible in 20 minutes)
Completed 6 rounds of this.
Today was a pretty good day, I set a huge PR for dead hang chin ups. i really didnt expect to get 135lbs from a dead hang, but i did. It was awesome. The other CF workout was alot harder than i had expected. By the end, my triceps, and chest were absolutely fried. Still waiting on my HOT-ROX to come in, im really hoping they are here by monday, i cant wait to see if they are any good.
P.S. if anyone knows some good websites to buy Protein powders (or weight gain powders) off of for cheap please let me know. Thanks.
Saturday Day 33
Wake up: 2 green tea pills, 1cup coffee
M1: 4eggs, 1/3cup cheese, 6oz yogurt
M2: 1tbsp peanut butter, 1oz mixed nuts, protein shake
M3: 8oz hambuger, 1cup broccoli
M4: Chicken
M5: Protein Shake
Weight: 176
Finally i have seen a change in scale weight again. I was beginning to think i was stuck.
Sunday Day 34
Wake up: 1cup coffee, 1green tea pill
M1: 4eggs, 1/3cup cheese, 4strips bacon, 4oz yogurt
M2: 1tbsp peanut butter, protein shake
M3: 4oz fish
M4: 3" pizza
M5: Mexican dip w/chips
Yea, yea, i know thats more than 50carbs, but at least i didn’t go crazy with it. Even with the extra carbs i probably didnt go over 2500cals, so it shouldnt hurt me too bad.
Monday Day 35
Wake up: 1cup coffee, 1green tea pill
M1: 4eggs, 1/3cup cheese, 1/3cup oats
M2: 2tbsp peanut butter, protein shake
M3: 6oz hamburger, 1slice cheese, 1jalapeno
M4: Protein shake
M5: 8oz pork, 2/3cup green beans
M6: Protein shake w/ 1 HOT-ROX Extreme
Weight: 179 (hopefully just water weight)
Workout:
Bench Press: 10x135, 5x185, 5x225, 4x235, 1x275, 2x315(negative), 225x6
Crossfit workout: 200 Sumo deadlift High Pulls w/ 45lb bar(shin to chin)
Time: 8:21
I really liked doing the heavy negatives today, I could really feel it in my chest, maybe it will help my bench go up too. The crossfit workout looks really easy when typed up, but when you push yourself to do it as fast as possible, it gets pretty intense.
Tuesday Day 36
Wake up: 2 HOT-ROX Extreme
M1: 4eggs, 1/3cup cheese, 1/3cup oats
M2: 2tbsp peanut butter, 1can tuna
M3: 8oz hambuger 1/cheese, 1cup broccoli
M4: Protein Shake. 1 HOT-ROX
M5: 6oz chicken, 2oz hamburger, 1/3cup spaghett sauce
Weight: 178
Workout: Crossfit WOD: Push Jerk 5x3
3x135,145,155,165,175,200(HUGE PR)
Last night i took 1 HOT-ROX Extreme before going to bed, and i just got a little warm, but i fell asleep just fine. So this mornign instead of “assessing my tolerance” i decided to go ahead and take 2. It was INTENSE!! within an hour, It was like i could feel the fat melting off my body. i started doing sit ups and i thought my heart was going to burst through my chest.
So, for the rest of the day i decided to take it kind of easy. I tried a set of curls and i got the same feeling i got when doing situps, later i tried chinups, same thing. Then finally at the end of my shift i did my push jerks with long breaks in between, so my heart wouldnt explode. But, it was awesome and i definitely plan to keep taking them, just 1 at a time for a while.
BTW, push jerks were awesome today, my previous 1RM was 185, and today i hit 200 for 3 Reps!!! it was amazing.
I have decided to end my dieting no matter what in 2.5 weeks. I have decided this for a few reasons. 1) My last day of work is coming up in 2.5 weeks(I work at a gym), and I will do the 1 Day Arm Cure on that day. 2) I will need to begin my Get Unshredded Diet a week or 2 before school starts. 3) I am gettin absolutely stoked about starting DoggCrapp training!
Wednesday Day 37
Wake up: 1Hot Rox Extreme
M1: 4eggs, 1/3cup cheese, 1/3cup oats
M2: 1oz mixed nuts, protein shake
M3: Cube steak, 1cup green peas
M4: Pork rinds, peanut butter, protein shake
Cardio: walked 2 miles
Thursday Day 38
Wake up; 1hot rox extreme
M1: 5eggs, 1/3cup cheese, 6oz yogurt
M2: 1oz mixed nuts, 1can tuna
M3: 8oz hambuger, 1.5cups broccoli
M4: Roast beef, 1tbsp peanut butter
M5: Protein Shake
Weight: not exactly sure, but i think its starting to come down again.
Workout: Crossfit WOD: Fran(1 round of 21-15-9 of both Thrusters w/ 95 lbs and chin ups)
Time: 5:00(PR)
I am still feeling a lil weird from the HOT-ROX Extreme, but its getting better. i think i will up my dosage to 2 in the morning one in the evening, instead of just 1 and 1.
I set a huge PR today on Fran, last time i did Fran was 2 weeks ago, and it took me nearly 7 minutes, and this time i finished in 5:00, so this was awesome. I had a protein shake, and ate immediately after, which almost caused me to throw up.
Friday Day Day 38
Wake up: 2hot rox extreme
meals1-5: same as always
Workout: walk 30 minutes
Saturday Refeed, Day 39
Wake up: 2 HOT-ROX
Food: Alot, well under my calorie range though
Workout: 1st Doggcrapp workout
Smith Bench Press: 225x8,3,1
Seated Smith shoulder press: 175x5,1,0(went too heavy)
Smtith Machine Reverse Grip bench:175x10,3,3
Weighted Chin ups: 45x6,3,3
T-Bar Rows: 135x10,7,5
Each excercise was followed with the extreme stretching protocol. I really liked the Doggcrapp workout, but it wasnt quite as difficult as i expected, I am sure next time it will be worse, since i now have some numbers to beat. The stretching was pretty intense, especially the one for chest, but i loved it!
Anyone who is reading this log that has done DC before, plz critique my workout, because I am still trying to figure out exactly what rep ranges to do for everything. Also, on the DC site, in one area it says to do the same excercises every time till you can’t improve weight or reps. But on another part of the site, it says to continually rotate between 3 excercises, i am just wondering which is correct. thanks in advance.
Well, it has been quite some time since my last post. I have been doing DC training three days a week, and cardio on my rest days. Still sticking to the get shredded diet for the most part.
Monday July, 28
Straight Bar Curl: 90lbx16
Forearm Curl: 95x17
Standing Calf Raises: 155x20
Seated Leg Curl:125x24
Front Squat:185x7, 205x4
Horizontal Leg Press:310x20
Wednesday July 30
Incline Smith Bench Press:185x19
Seated DB Shoulder Press:55’s x18
Skull Crushers: 95x14
Friday August 1
Preacher Curl: 75lbx25
Reverse grip Preacher Curl: 65x26
Seated Calf Raises: 115?x15
Romanian Deadlift: 225x15
Leg ext.: 175x24
High Bar Squat: 185x20
So far the DC workouts havent been too terrible, but the high rep squats definitely suck. I am sure DC will also get alot harder in another by the end of this week when i have to beat all my maxes from my first DC session. I am also going to start throwig a Liter of ice water down my throat every hour or so, this should help me shed a bit more fat, and im doing cardio everyday this week. Will take pictures in a week, so i want to bring my best.
Monday August 4th
Started getting Unshredded Diet today
Incline DB Bench: 70’s by 26
Barbell High Pulls: 115x24
Weighted Dips: 70lbx19
Notes: Pulled a muscle in my back white water rafting, so have been staying away from back work for a few days.
Wednesday August 6th
DB curls: 45’s x15
DB Hammer Curl: 65’s x25
Seated Calf Press: 225x26
Good Mornings: 205x8 ( forgot i was supposed to do 2 sets
Leg Press: 365x15 (forgot i wa supposed to Rest pause these)
Front Squats: 135x20
Walked 2 miles
I always get confused about DC leg days. Next time I will write my entire workout down before i get to the gym so i dont screw it up anymore. By the way, 20 rep squats SUCK!!!
Friday August 8th
Weight: 175
I am working on pics, but i cant seem to find any good lighting.
Smith Machine Bench Press: 230x10 RP
Smith Machine Shoulder Press: 175x11 RP
Reverse Grip Bench Press: 180x20 RP(Huge!!!)
Wide-grip Chin-ups: 45lbx13 RP
T-Bar Rows: 160x14 Straight set
Workout went pretty well today, everything went up like it should have. I was especially happy about the reverse grip bench, I guess i will have to go up 10lbs next time. I really do not like doing Bench press in smith machine, i know for a fact that im stronger with free weights on that particular lift.
Hopefully when i go back to school, i can find a good spotter and i won’t have to use a smith machine anymore.
Friday August 8th
Weight: 175
Wanted to take pics today, but i couldnt find any decent lighting. Maybe tomorrow.
Smith Machine Bench Press: 230x10 Rp
Smith Machine Shoulder Press: 175x11 RP
Reverse Grip Bench Press: 180x20 RP (HUGE!!)
Wide-grip chin ups: 45x13 RP
T-Bar Rows: 160x14 Straight set
I am still enjoying DC so far, all my lifts are getting alot better w/ exception of smith benc, which is just marginally better. Hopefully everything will keep going this well. Reverse grip was huge today, i went up 5 lbs from last time, and got 4 more reps with it. I think next time i will go up 10 lbs on that lift.
Sorry about double post, just went through.