Thursday September 3rd/09
Chest Triceps and Biceps
Bench 3x6 150lbs I was happy I hit this next week 155lb
5lb increase each week on bench pretty soon i should be repping 200lb in about 10-12 weeks
Incline dumbbell Bench Hit 55lb next week for 3x8
60lb 3
55lb 7
55lb 5
Barbell curl 70lb
8
6
2
Close grip Bench
135lb 6
135lb 5 last rep was assisted just a little though like 1 finger they guy was pretty big though so maybe he helped a lot i dunno lol.
135lb 6
Tri Pull down 3x10
105lbs
Dumbbell curl 35lbs each hand
7
6
5
It was a good idea to add in the curls at the end. By December I want to be doing 40lb-45lb dumbbells for 3x8
September. 5th/09 Thursday
Back, Traps, Shoulders
55lb dumbbell seated press
5
7
5
Chin-ups+45 additional weight
6
4
3
Barbell shrugs 225
8
8
10
Rows 115lbs
3x6
Upright row
70lb 2x8
80lb x 7
Waterbury’s Submission Complex 3 rounds 35lb dumbbells
sounds like you are doing well and progressing very well. Are you staying pretty lean while gaining size?
[quote]mch60360 wrote:
sounds like you are doing well and progressing very well. Are you staying pretty lean while gaining size? [/quote]
Size is coming pretty slow. I need to eat more I’ve hit a little wall it used to be I could just eat like a pot of Kraft dinner before bed and I would gain weight but it looks like I’m going to need to pig out a bit more since I’m still lean. I am about 174lb carbed up so I’ve made some progress on weight but mostly strength gains so I need to eat more more food.
I have about 7 weeks before my basketball team starts so I’m going to get up to 180lbs then cut down to 175lbs but i’ll been lean like 8% bodyfat.
Tuesday September. 8th/09
Deadlift day
135lb x 5
225lb x 5
245lb x 3
275lb x 3
305lb x 3
330lb x 3 PR baby went up smooth felt like I could have done 350lbs x 3
Next workout I am hitting 350lb for 3
Romanian Deadlift
245lb x 8
255lb x 8
265lb x 8
Up 20lbs next workout
Lunges
145lb x 8
155lb x 8
165lb x 8
Ez Ez I am going for a 10-20 pound increase on lunges next workout
I am not going to lie this was the best workout of my life. everyhing went up Ez my form would be praised by the form police on youtube! School tomorrow. Man I can’t wait were getting a new school in January new weightroom new basketball courts.
On a side note i’m allergic to lactose in milk, Lactose free milk costs 4.80$ Canadian per litre WTF I’m going to need diversify my proteins more now. Sometimes being half black has its downsides ( more susceptible to Lactose Intolerance).
Thursday September 10th/09
Bench Press
155lb x 8
155lb x 6
160lb x 4
Incline Bench
135lb x 6
135lb x 5
135lb x 4
Barbell curl 70lb
8
7
7
tricep pushdown
120lb 3x8
Dumbbell Bicep curl
40lb x 3
35lb x 6
35lb x 4
All in all good workout need to eat more scale weight is pretty static.
Deadlift day September. 15th/09 Tuesday I missed my back workout
sumo deadlift
135x5
225x5
275x3
315x3
350x0 Edit: oppps lol I missed this didn’t mean to say I hit it
Miss I had been doing avlot of basketball related activities at this point though I was pretty disappointed almost called it a day but then I was like its time to man up
Romian Deadlift
255x8
265x8
275x8
Pr was stiff legging on last set though
Lunges
155x8
165x8
175x8
Good workout except for my max effort but I did well on the two other exercises so i made a bad day into a good day.
Thrusday Upper body back tris and chest
Bench I forgot warmup weights
160x6
160x5
160x4
Stay at this weight until i can get at least 3x6 then move up. Should be able to move up next workout
Decline
135x4
115x10
125x6
125lb for next workout
Barbell curls 70lb
8
7
4
Tricep push down
125 3x8
Dumbell curl 35lb
8
7
5
I want start going for a 40lb dumbbell set in the beginning and then a 35lb at the end
Doin’ work man. Good job. Also, noticed you said you changed your log title. Tryin’ to change mine, how’d you do it?
[quote]WhiteFlash wrote:
Doin’ work man. Good job. Also, noticed you said you changed your log title. Tryin’ to change mine, how’d you do it?[/quote]
Thanks. Click edit on your very first post and then your be able to change the title. I’ve read your log a couple times its impressive in the past never posted anything though couldn’t really contribute anything useful except praise. my hops are getting better everyday I can snap the rim with two hands standing still now so thats good.
Friday, September 18/09
Squats 4x6
185x6 ATG
205x6 ATG
225x6 ATG
235x6
Split squats 65 dumbbells
8
8
5
Leg extension I though i would just throw this in just to see how this is
6 plates 2x15
I didn't go ATG last set because I have no spotter and Its dangerous to let the pins catch me if I failed a squat I would have to lose my arch so I just went parallel or a little below on last set of squats.
I thought I would add this day in my legs feel well enough and school basketball isn't going on right now and I decided not to do a basketball program. To work on my hops I made the right decision I want to become more athletic it was a hard decision but you can't ride two horses at once and if I did the basketball program my vertical jump progress would be put on maintenance.
My mobility is up to par now so I can do ATG squats with good form my back sometimes loses arch and becomes straight but never rounds. I’ll keep on working on mobility and abs
Sunday September 20th 2009
Chin ups + 45
6
3
4
Yes this was the same as last week but I missed a back workout(which I shouldn’t have).
Shoulder Press 55 dumbbells
8
6
5
1 arm dumbbell rows
70 2x8
80 1x6
Shrugs
205 2x10
225 1x10
These were really good I actually started to get my traps up high its like I could finally control my traps better I dunno it just felt really good next workout 225 for 3x10
Upright row 80,3x8
Machine seated Rows Just focused on squeezing back here.
3x10 100lb
Good workout over all. Just got to keep putting work in.
ALL NUMBERS ARE IN POUNDS.
Tuesday, September 22nd/09
Sumo Deadlifts
135x5
225x5
245x3
Working sets reset after each rep
275x3
315x3
340x3PR YEAHHHHHH LIGHT WEIGHT BABY lol. My hamstrings started to shake in these. I started grunting pretty loud and making noises without really noticing it. I got it though it was hard next workout 350-360 Depending on how I feel.
Romanian Deadlifts
225x8
235x8
245x8
Your probably wondering why I lowered the weight I was stiff legging my deadlifts here. My hips were rising too fast. I really tried to make sure my glutes were doing more work, not letting my hips rise to fast.
Lunges
Nada quads were tired from jumping today and squats on Friday. These wouldn’t have gone well.
Friday Chest, Bis, Tris September 25th/09
Side note: I’m still 170lb strength has gone up a but weight not so much this is do to playing basketball a lot. My vertical jump has also gone up quite a bit so i’m hitting 2/3 goals right now. Just need to up food intake even more
Bench Press warmup
160
6
5
5
Close grip
115x10
115x7
120x8
I have no consistent spotter so close grip bench is alot better than Decline Bench press
Bicep curls dumbbell 40
8
6
5
Pr on these I was really happy
I had to go after this cut the workout a bit short.
So how well i’m doing so far? Well i’m going to hit my strength goals. I’m also going to hit my vertical jump goals. I think next off-season i’m going to have a phase were I keep Basketball to 2 times a week skill work and 1 scrimmage a week so I can really gain weight much easier. My strength has gone up though and Vertical jump so on the whole I’m pretty happy. Lets see If I can move my weight up to 175lb this next five weeks.
Squat day Saturday September 26th/09
Squats
bar x 10
135 x 8
185 x 6
195 x 6 ATG
215 x 6 ATG
235 x 6 ATG
255 x 6 parallel or maybe a little lower. Big PR here I was going to go for 245 for 6 but 235 came so easy.
Split squats dumbbells
65 x 8
70 x 6
70 x 4
Half squats
275x5
265x8
275x4
All in all good workout. Good form on the ATG squats minimal rounding if any. my lower back is never sore after these. I still need to work on mobility more. A 315 ATG squat is looking very possible in 5 weeks. I’m guessing my squat mac is around 280 285 right now.
September 31st/09
Bi’s, chest, tris
Bench 160 ya hasn’t moved I’ve stepped up my food quite a bit.
6
5
4
Close grip 135
6
4
5
Bicep curl 40lb dumbbell
8
7
6
I can’t remember exactly
tricep push down
120lb 3x8
Barbell curl 80lb
3
2
FOOD
Thursday Oct.2nd
Switched up my exercises
Rack pulls
275x8
285x5
315x8
Ez I can do a lot more
Chin ups + 35
8
5
3
1 arm rows 75 throughout
8
6
6
Shrugs Dumbbells maybe I should do barbell shrugs I try barbell shrugs my grip my too tired straps maybe?
90x8
85x10
85x10
All in all good workout
Saturday, October 3rd /09
Conventional deadlift
135x8
225x5
245x3
275x3
3x315 pretty hard
1x330 hard i don’t think i could have got another good rep at this weight. My back was tired from my back workout on thursday I decided to deadlifts today instead of squats because my quads were sore from a lot of two foot jumps during b-ball.
I’ll aim for 350x2 next workout
Romainian dealifts
245x8
255x8
265x8 grip giving out tired from my back workout and my deads
I’m not stiff leg deadlifting anymore i’m getting good leg drive.
single leg hyperextension two second hold at top
8
6
4
Man these were hard
All in all good leg workout. had a few weak dunks on friday at practice on the 9-10-9-11 height side hoops.
Seek freedom and become captive of your desires, seek discipline and find your liberty.
Really like this quote
Wednesday October 7th/09
Deadlifts Conventional
135x5
225x5
295x3
320x3
340x1 grinder
Romainian Deadlift
3x8
255
265
275 a little sloppy
1 leg hyper extensions
8
7
6
I was pretty sick this workout put still hit a PB in the conventional deadlift.
Sunday Oct.11th/09
Olympic Squats 4x6 working sets
200x6
225x6
245x4 or 5 i forget
265x2
ya squats were ok. i like squatting every week
Lunges
155x8
165x6
Leg Press (OMG not a athletic movement I wouldn’t mind some mass and I feel it helps my vert .)
3 plates
4 plates each side
4 plates and 25lbs
Tuesday Oct.13th
Olympic Squats 4x6 working sets
200x6
225x6
245x6
265x4
Lunges
155x8
165x8
175x6
That was all short and sweet.