PDA

View Full Version : Jordans Progression



Jordanbcool
09-05-2007, 03:51 PM
Hello everyone! I've been out of the journal seen for a while now. Probably about a month or so without any major updates. Any who here's my new journal! I'm really excited about this bulk and I'm looking forward to putting on some good mass. 10-15lbs of muscle this bulk. Probably looking at 20lbs or so total. Not looking to go nuts again this bulk like I did last September :D

First lets start out with some goals...

Gain at least 10-15 pounds of muscle (20-30lbs total)
Donít go above 18%
Increase ATF squat to 305 or higher
Increase dead lift to 450 or higher
Increase bench to 250 or higher
Complete 5 pull-ups unassisted

As far as strength goals go they aren't very high IMO. But I'd rather be realistic and just keep updating goals as I go along. Hell I could probably hit those numbers with a strength program in 2 months or so (except ATF squat).

Current stats.
188-192lbs
13-15% bodyfat
Two 100lb dumbbells for 1RM Bench
405 1RM dead lift
Mid 200's for Squat (hasn't been tested in a while)

Right now I'm following Bill starr's 5x5 strength program. Like last bulk I respond very well to heavy ass free weight lifting so I wanted to kick this bulk off with something similar. Calories are set at 3k which sounds low but I'm probably actually eating 3200-3500 a day. So I know I'm eating enough. On that note it'll be a little tricky tracking calories since I'm living on a college campus cafeteria diet but I'll just need to keep track of my lifts and weight.

Lets start out with today's bill starr workout. I missed Mondays workout so I'm just going to count today as Monday and skip the triple Friday. This workout wasn't my heaviest but thats ok because I want to start conservatively on this program so I'm not failing in 4 weeks.

ATF Squats

145x5
155x5
165x5
175x5
185x5 (easy)

Dumbbell rows
75x5
80x5
85x5
90x5
95x5 (easy)

Bench press
135x5
145x5
155x5
165x5
175x5 (easy)

So yea. I have a great weight room, a ton of food and enough time to hit it hard this fall winter and spring. Now on to the pictures!! :D

Jordanbcool
09-05-2007, 03:54 PM
Here are some pictures from my bulk a few months ago. Taken I think in February or March. Man I was fat. I think like 230lb 28-30% bodyfat.

Jordanbcool
09-05-2007, 03:56 PM
Now here are some I took a week ago. I may take more but right now I'm feeling lazy :p lol.

I know the last two pictures are very dark I'll try to get some better/more shots tonight.

Thanks to. Built, dave, Paul, Rob, DD, deeder, kevin WBBIRL, and everyone else that visited/commented my journal. You guys have helped me out alot! :clap:

North
09-05-2007, 04:05 PM
I don't think you were 30% BF in the first pictures but that is a great job.

Jordanbcool
09-05-2007, 04:06 PM
How fat do you think I was? lol. I was told in the upper 20's atleast so I just rounded up.

All I know is that I was a fat mother ****er and I've lost alot of weight since then.

ddegroff
09-05-2007, 07:07 PM
Hey man I'm probably going to bulk starting in a week or so.

Progress looks great bro, this time around should blow it out of the water.

I'll follow along again, GL bro!

WBBIRL
09-05-2007, 08:56 PM
You've really leaned out. Know that on average the un assisted lifter can put on 2 pounds of muscle per month on average, and that its far FAR easier to cleanly bulk then to go hog wild and have to deal with cutting again.

I'm sure you know that though.

Outstanding work man! Looking forward to the bulk

Coke
09-06-2007, 06:21 AM
Changed up quite a bit, nice job.

Jordanbcool
09-06-2007, 07:56 AM
Thanks guys.

And yea I'm going to try and keep much better track of my calories this time around so I don't end up like a whale by next summer.

RedSpikeyThing
09-06-2007, 09:00 AM
great work Jordan, very inspirational

Don't get so fat this time :p

Sidior
09-06-2007, 04:30 PM
You lost alot of weight jordan, great work on the cut. Looking forward to following your future progress.

Jordanbcool
09-06-2007, 08:42 PM
Yup. I plan to really add some numbers to my big three lifts :D Can't wait to get a few weeks into this program and see how it plays itself out.

Jordanbcool
09-07-2007, 04:48 PM
2nd Workout

ATF Squats
155x5
165x5
175x5
175x5

Incline bench
105x5
135x5
155x5
165x5

Dead lift
275x5
285x5
295x5
295x5

3 sets of sit-ups

Just easing into it now. Liking the routine thus far :)

Con
09-07-2007, 05:09 PM
Gl with the goals jordan.

I know how eating on campus can be. You start to think that water looks a little greasy and instead of your 30-40 cals from the green beans, you might be getting like 200-300 from oil.

Obviously you lost a lot of weight, but the pics arent the best. Congratz anyway.

One thing I was wondeirng tho, how are you choosing to ramp the weights? You download the spreadsheet or just going by feel?

Jordanbcool
09-07-2007, 11:35 PM
Going by feel for the most part. I'm starting off pretty conservatively IMO just so I don't burn out early in the program.

And I hear you about the food man. I dunno, I'm just trying to do the best I can for now but I'm going to keep track of my fat and if it starts getting out of hand I'll scale down the calories or change around some foods (possibly carb cycle for instance). Well see how things play out.

Jordanbcool
09-09-2007, 09:17 PM
Hey guys. I was planning out this coming weeks workout and I decided to just keep the numbers on all my lifts consistent from last week. So I won't actually start increasing weight till Friday. I may go slightly higher as the squats/bench/rows were fairly easy. But I think I'm going to go a little lower on my dead lifts since they kicked my ass last week doing them with squats on the same day. I'm also going to include the auxiliary lifts into my workout recommended in the program.

So tomorrow should look like this.

ATF Squats *Probably higher
145x5
155x5
165x5
175x5
185x5
Dumbbell rows *Same
75x5
80x5
85x5
90x5
95x5
Bench press *Probably higher
135x5
145x5
155x5
165x5
175x5

**Four sets of weighted crunches
**Two sets of weighted hypers

I'm looking forward to it :)

Jordanbcool
09-10-2007, 08:05 PM
Todays workout

Deep squats
145x5
155x5
165x5
185x5
205x5

Dumbbell rows
75x5
80x5
90x5
95x5
100x5

Barbell bench
145x5
155x5
165x5
175x5
175x5

Hypers
2 sets

Crunches
3 sets unweighted

Comments

Squats are going well and I can't wait to add on more to them. Since I'm going very deep I'm 100% sure on my form and depth which is good. I know I've said that before but once I stopped trying to guesstimate parallel and just started doing at the floor I can feel my Quads coming into play alot more.

Rows are good. Had to jump around the weight a little because some idiot is always using the 85 pound dumbbell. I wanted to include some dumbell work in my lifts so this seemed like the best place to do it.

Bench is very low IMO. I think the rows tired me out so I'm going to do them right after squats from now on. Also I've been training with dumbbells for two years straight so I have to get used to lifting off and what not with the barbell.

Hypers- easy

Crunches- easy

Deads in two days.

RedSpikeyThing
09-10-2007, 09:05 PM
nice session Jordan. Those rows are heavy!

ddegroff
09-10-2007, 09:42 PM
Nice session bro.

Keep up the good work on the squats!

deeder
09-10-2007, 11:50 PM
Workouts are looking good Jordan! Nice squats on that last day.

Jordanbcool
09-11-2007, 07:41 AM
Thanks guys!

Jordanbcool
09-12-2007, 02:30 PM
5X5 Wednesday

Deep Squats
155x5
165x5
175x5
175x5

Incline bench
115x5
135x5
155x5
165x5

Dead lifts
255x5
275x5
295x5
295x5

Wimpy crunches
Felt pathetic doing this after deads. 2 sets

Comments

Good Workout. I'm going by feel for the most part as far as poundages go. Again, starting easy and not going crazy. Can't wait to start adding weight though this Friday. It'll be my first Friday workout so It'll be brutal, I hope.

Form good in all lifts. I hate sit ups after deads. To have them on the same day is a crime against nature. I felt like a little girl who's worried about her "tone-ness". lol.

Jordanbcool
09-14-2007, 06:12 PM
Friday workout

ATF Squats
165x5
175x5
185x5
195x5
210x3
210x8

Bench press
135x5
145x5
155x5
165x5
180x3
180x8

Dumbbell rows
80x5
85x5
90x5
95x5
100x3
100x8

Dips
BWx3x8

Dumbbell curls
45x8
45x8
45x8

CGBP
105x8
105x8
105x8

Comments

Very very hard workout. Tired as hell. Can't wait till next workout though. I'm liking this program so far. :D

Jordanbcool
09-18-2007, 11:19 AM
Hey everyone.

I missed yesterdays workout but I'm just moving it over till today. Then another one Thursday and then Saturday. I've been unbelievably busy with pledging for a fraternity I want to join. People are calling me up left and right wanting me to do ****. But over my dead body I will lift today. Not going to let anyone come between me and my goals so its getting done.

I hate fraternities. lol.

Jordanbcool
09-20-2007, 03:07 PM
Yesterday's workout

Deep squats
165x5
175x5
185x5
195x5
210x5

Dumbbell rows
80x5
85x5
90x5
95x5
100x5

Dumbbell bench
145x5
155x5
165x5
170x5
180x5

Comments

1) I decided to cut out most of my auxiliary lifts while I'm pledging. We do enough push ups and sit ups to make up for it. I may still do hypers and maybe some curls though. Not sure. I'm still feeling things out.

2) Pledging is taking up alot of my time so my workouts are a little out of whack but thats ok. Once I get a set schedule down they'll be more consistent. Also, my last workout of Friday will be moved to Saturday since we are required to workout that day anyways.

3) Should be doing a light workout tomorrow then ramping up weight Saturday. I'll have a spotter so I'm not worried. I'm confident that I can keep ramping this week (even though my workouts are kind skewy this week).

4) I'm upping calories. No way I'm trying to lose any weight with this extra activity. Yay! More foodage.

I'll try to hit up everyones journals later tonight.

nhlfan
09-20-2007, 03:30 PM
that second last workout was insane, holy crap lol

ddegroff
09-20-2007, 08:28 PM
Lookin' good bro.

Arn't you glad you didn't start a cycle. Just keep lifting, isn't all the beer enough calories? lol

Jordanbcool
09-21-2007, 07:47 AM
Nah, while pledging we aren't allowed to drink :(

Thanks for droppin in guys.

RedSpikeyThing
09-21-2007, 08:11 AM
solid workouts, keep it up Jordan. Like you said, it'll be good once you get a consistent schedule down.

Jordanbcool
09-24-2007, 09:36 AM
Changed up my days. Now its Tuesday, Thursday and Saturday. Since I have physical activities Monday and wednesday I just can't keep my same schedule. So looking at a good workout tomorrow. And yes, I'm ramping up weight again.

Jordanbcool
09-27-2007, 04:27 PM
Todays workout

Deep Squats
175x5
185x5
205x5
205x5

Incline bench
135x5
155x5
165x5
170x5

Deadlift
265x5
275x5
295x5
315x5

Comments

1) Again, cutting out auxiliaries since I'm doing alot of extra physical activity on the side for my fraternity.
2) Started ramping up weight more
3) Trying to eat as much as possible. I'm trying to find a scale so I can weigh myself soon. I'm hoping I should be around 200. Hopefully not much more or less.

Things are very busy for me but I'm doing my best to get my training in. The fraternity I'm joining is crazy. Last night I had to eat a bar of soap! It sucked. Talk about hazing. Apparenlty someone in our group talked to a girl (against the rules) and the punishment is pretty severe. I think they made it up though.

Also. On activity nights we do alot of volume type activities. Up downs, push ups, jumping jacks, sprints, 6 inches etc. I'm thinking this will hinder my results since I'm basically doing two types of training (endurance and heavy lifting).

I also need to get more sleep. Averaging only 6 hours a night which sucks. This fraternity has had an overall negative effect on my training but as of now I'd still like to join so I'm willing to do pretty much whatever to get in. I see it as a personal challenge since they have the hardest and longest pledging process on campus.

I think once I start getting better time management it should work out for the better. Any advice would be appreciated.

Jordanbcool
09-29-2007, 10:01 PM
Saturday workout

Deep squats
175x5
185x5
195x5
205x5
215x3
215x8

Bench press
135x5
155x5
165x5
170x5
185x3
185x8

Dumbbell rows
85x5
90x5
95x5
100x5
105x3
105x6 (grip failed)

Comments

Squats- Good full range of motion. Really pushed myself on these so I'm making very good progress.

Bench- Easy.

Rows- Grip started to give out as I fatigued. Could've gotten it though.

Squats are challenging. Bench is pretty easy/low right now and rows are challenging. I'm going to ramp weight in all of them though next week.

Eat Eat Eat. Need to weigh myself. I should be around 195-200.

Coke
09-30-2007, 10:08 AM
Nice job with those main movements man.

Jordanbcool
09-30-2007, 10:10 AM
Thanks, I really like this program. Simple heavy movements have always worked well for me and this program is working great so far. I've noticed that my entire body is more stable because I'm working the assistory muscles more. So now I get down on squat and just go through the movement very smoothly and precise.

Sidior
09-30-2007, 10:55 AM
Real strong work in here jordan. I'm glad you are enjoying the program.

Jordanbcool
10-11-2007, 10:46 AM
Hey everyone. If anyone is still following my journal, I'm going on a month long hiatus with my lifting. I just can't do it right now, but no worries I'm still plenty physically active. I'll resume my lifting sometime mid-November.

Best of luck to everyone else with their bulk programs.

-jordan.

ddegroff
10-11-2007, 06:58 PM
haha, glad that you didnt waste the gear.

GL with everything...

Jordanbcool
10-12-2007, 11:05 AM
If I were on gear I probably wouldn't be joining a frat which is why I'm having to stop lifting. They make us do too much physical activity for me to not burn myself out. Plus I'm just not in the right environment right now with lifting. I don't get much sleep and my diet is poor.

Anyways though, if I was on a cycle I could probably get away with it without anyone knowing. My roommate isn't here very much so it would've been easy to shoot up.

Unholy
10-12-2007, 12:30 PM
Doing your shots takes 60 seconds 2 times a week. I agree though that It is probably a good idea for you to wait.

Jordanbcool
10-15-2007, 08:06 AM
Doing your shots takes 60 seconds 2 times a week. I agree though that It is probably a good idea for you to wait.

No I know. I was just saying that if I wanted to cycle I probably wouldn't have pledged for this fraternity and I'd be able to inject pretty easily without my roommate knowing about it. Also, my diet and training would be on par because my gym is really nice at the university. I know I said it sucked earlier but there is another third "gym" in the building that I didn't know about. It has all the free weights in that one room.

Jordanbcool
10-22-2007, 12:18 PM
Pledging is almost over! Yay :) I'm chugging along and I'm glad I stuck it out actually. I have the rest of this week and next week which is hell week and then I'm done. But I'm also taking another week off to recover so I'll be back in the gym again sometime mid November. Unfortunately I got alot of catching up to do. I'm about the same weight but I know I've lost atleast 5 or so pounds of muscle (if not 10). I get 3-5 hours of sleep a night, my diet is garbage and we are doing mostly endurance training so my muscles are adapting by getting smaller :(

I'm cleaning up my diet and taking more naps to try and help myself out more. Can't wait to get back in the groove again. I miss my hobby. Everyone take care and I'll be lifting again in a few weeks.

-jordan.