View Full Version : Brad263's Training Journal

01-10-2008, 09:00 AM
So I figured I would start a journal finally to track my progress.

Weight as of January 10th 2008 is 180 lbs. Just starting another bulk of 20 lbs. My last bulk ended around September in which I gained 20 lbs and kept it on for 3 months.

01-10-2008, 09:01 AM
Deadlift 185lbs 3x6
Assisted Chinups 30lbs of assistance 3x6
Bent over DB Row 60's 3x6
Shrugs 180lbs 1x10
Bicep curls 30's 3x6

01-10-2008, 09:01 AM
Barbell Bench Press 145lbs 3x6
Incline Dumbell Press 40's 3x8
Arnold Press 35's 3x6
Narrow Grip Bench Press 95lbs 3x8

01-10-2008, 09:01 AM
Squats 155lbs 3x6
Deep Squats (butt below knees) 115lbs 2x5
Calf Raise Machine 110 3x10
Leg Curl Machine 120 3x6
Ab Cruch Machine 150 3x10

01-17-2008, 12:12 PM
Started a bulk of a 400-500 calorie protein smoothie in the morning and a half serving of the amazing protein bar in the afternoon so like another 400-500 calories. To make my total calorie increase somewhere around 800-1000. Today is about day 5 on the bulk.

01-22-2008, 08:54 AM
Bench Press 135lbs 3x6 <<<< WTF!!!
DB Incline Press 45's 3x6
Arnold Press 35's 3x6
Standing Lateral Raises 15's 3x8
Narrow Grip Bench Press 95lbs 3x8

01-23-2008, 05:06 AM
Good luck with bulking up and putting on more size Brad.

02-05-2008, 07:53 AM
Going with a 2 day split so I can get the workouts in easier. This is what last nights workout looked like.

BB Bench Press 140lbs 3x6
Chinups 30lbs of assistance 3x6 Last set was only 4
Incline DB Press 50's 3x6
Bent over DB Row 55's 3x6 Last set was only 4
Arnold Press 40's 2x6
Shrugs 230lbs 10,8,6

02-05-2008, 08:21 AM
Thanks CoCoa

02-13-2008, 10:04 AM
I am getting workouts between all these posts just only posting them when I have time or hit a new high.

Yesterday's workout looked like this.

Deadlift 185lbs 3x6
Chins 40 lbs assistance 3x6
Bent over Db rows 60's 3x6
Shrugs 230lbs 10
weighted crunches 25lbs 4x10
Standing DB curl 40's 3x6

02-18-2008, 08:42 AM
Had a really good day at the gym on Friday. Started out watching a bunch of the squat RX videos then hit the gym and lowered the weight and little and workedo on form. Made sure I went to Parallel and maintained perfect form and it felt good. Then hit bench and got a new PR on my second weighted set at that. The first set felt way to easy so I decided no guts no glory and put the weight I keep struggling with on and pushed out 6 of them. It felt great.

Squats - 135 2x6, 145 2x6
BB press - 135x6, 155x6, 150x6
DB Incline Press 50's 3x6
Arnold Press 40's 3x6
Weighted dip machine 180 2x6
Uphill Running on treadmill 5 minutes for calf exercise.

02-19-2008, 05:56 AM
Keeping on track, efforts are looking nice man.

02-22-2008, 12:16 PM
I need more sleep. I went to the gym yesterday and really felt burnt out afterwards. I ended up going to bed right after and sleeping until morning. Pretty much missing dinner and everything. It was a pretty good workout but in terms of diet it sucked because I only ate like 1000 less calories because of missing dinner. Anyway heres how it looked.

Squats 145 6x6x6 pretty easy think I am going to try 150 next time I squat
BB bench 150 6x6x5
Incline DB Press 50's 6x6x5
Arnold press 40's 6x6x3

02-22-2008, 03:41 PM
Workouts are looking pretty good. I wouldnt worry about not eating much that day after all you slept most of it so you wouldnt have been burning that many cals. Just try and not do that too often!

02-23-2008, 11:37 AM
Hey dude, just stopped by to see what's up in here. I just watched the Squat RX vids last night too. I'm gonna have to work on some flexibility. Pretty cool aren't they? Good luck with the weight gain, I know exactly how you feel! Been there. Just keep feeding the machine and keep the workouts coming, no matter what it takes. See ya round.

02-23-2008, 11:57 AM
keep up good work...eat..eat...eat

02-25-2008, 10:44 AM
This was my workout sunday fairly decent for a weekend workout. I never workout on the weekend so its a little new but I want to start.

Deadlift 190 6x6x4 New Best back is still really sore form kinda went down the tubes on the last set thats what happend with the 4 and gave me a little back strain.
Bent over DB Rows 60 6x6x6 usually do chinups next but it was occupied so it made rows really easy
Chinups 30 lbs assistance 6x5x3 see what happend with bent over row but opposite
Shrugs 250lbs 8x8
weighted crunches on incline 25 lbs 10x10x10

02-25-2008, 02:05 PM
Solid lifting dude, props for getting the Sunday session in.

02-25-2008, 10:44 PM
Sunday workouts are usually difficult. They are nice for kick-starting the week though. A lot of back work there. Nice job on them deads, man. Getting close to the 2 plate marker! How're the bent rows feeling? Any hitches or problems? Keep the moves coming.

02-26-2008, 08:31 AM
Thanks guys. Bent rows feel great, never really had a problem with them just gotta concentrate on keeping my torso from twisting its so easy to use momentum but I have stopped that completely.

Back feels great it was really sore yesterday but a foam roller a heating bad and some massages from the girlfriend go a long way. Really pumped for my push day today, going to try to do sets of 150 on squats.

02-27-2008, 07:57 AM
Last nights workout

Squats 155 6x6x6 PR well kinda, felt really good. I have done this weight in the past but only sissy squats, I have been going parallel now so I guess this is a new PR for proper form. I might even try 160 next week as it felt pretty strong.
Calf Raises 115 10x10x10
BB Bench Press 145 6x6x5 I did 150 last week but with no spotter didn't want to push it. Last set got hard on the last rep probably could have pushed it out but kinda freaked out when it didn't go up easy and was more concerned with getting the weight to the lowest pin and not my face then all the way up.
DB Press 50's 6x3x3 brought weights all the way to level with my body, so almost a negative push, much harder this way. Do you guys leave the DB's in front of your chest or bring them next to your shoulders?
Arnold Press 40's 6x6x6

All in all a really good workout for being solo chugged my Waxy Maize and Whey in the locker room and went home and relaxed before a good dinner. Perfect workout pretty much other then not having a spotter for bench.

03-01-2008, 11:31 AM
My schedule was to get a Friday workout in but I was having major stomach issues. Ater checking my fitday I realized I have been really low on fiber the past week. So I ate some fiber one and stuff but by the time my stomach settled down it was time to go out for my GF's birthday. Hopefully nothing messes up tomorrows workout plans.

03-01-2008, 12:15 PM
Really solid squatting, man. Definitely go for 160 or 165 next week. You'll crush that. When I used to bench with DB's I always brought them down to about the sides of my chest, just below the nipple. That's where I felt most stable. Sorry to hear the stomach is hurting. Drink tons of water (like at least a gallon a day), seriously. It usually helps flush my system when my diet is messing with the GI tract.

03-03-2008, 07:47 AM
Went to the gym Sunday again got in a good workout.

Deadlift 190 6x6x6 reset my hips after each rep, it really helped with my form and helped me keep my back straight, didn't feel any strain afterwards. But my Hammy's and glutes are killing me this morning.

Chinups 4x4x4 I tried them without any assistance. Don't think I was able to bring myself high enough so I will probably go back to some light assistance for a while.

Bent over DB rows 60's 6x6x6

Weighted crunches on a decline bench 25's 10x10x10

Shrugs 250 6x6x6

03-03-2008, 08:46 AM
Workout is pretty good bro.

03-03-2008, 09:12 AM
"Shrugs 250lbs 8x8"

"Shrugs 250 6x6x6"

Nice lifts, looks like you got some strong traps. Are they massive?

Good lifting to you!

03-03-2008, 09:29 AM
Its on one of those iso flat bench machines. Instead of laying down and using the bench press I kneel on the bench and use the handles to shrug. So its not as hard but I do work my traps a lot in trying to fix my posture from working in front of a computer all day. So they are pretty strong but I don't think I would shrug that with a barbell. I tried switching to a barbell but had a hard time not smacking my jewels with the bar. LOL

03-05-2008, 01:08 PM
Tuesday was another scheduled gym day. Spent the time I expected to be in the gym in the er waiting room. Everyone is ok but it still ruined my workout. I guess its going to be twice a week this week too. I really hate having class after work. It would be nice having all my nights free so I didn't have to worry about squeezing my gym days in and give myself rest between days at the same time.

Don't know how effective my squats would have been anyway my hamstrings are still a little sore from my deadlifts sunday.

03-17-2008, 08:19 AM
Haven't been to the gym in 2 weeks. Some family issues that have kept me very busy the past couple of weeks. Finally got back to the gym Friday and wow did I get weak and did it make me sore.

Squats 155x6, 165x5 PR, 155x6
Bench Press 145x6, 135x10, 135x10
Calf Raises 125lbx 3x10
DB Incline Press 50lbs 3x6
Arnold Press 40lbs 3x6

Felt weak (if its not obvious by the poor bench #'s). My squats were still pretty good new PR. I don't think I was pushing myself enough before. I can probably get another 10 lbs once I regain the strength I lost from taking 2 weeks off. I know I was going deep because my workout parter goes damn your going deep as hell, I can't go that deep. Instead he did 175 but only sissy squats.

03-19-2008, 08:03 AM
Hit the gym last night and it was the first back exercise in a good few weeks. So just like my last workout which was chest I figured I wouldn't be 100%. But I decided to go big with deadlifts as I have never really failed on doing deadlifts and I just focused on keeping my form correct and I should be ok. So I tried 35 plates which would be 15 higher then last weeks max.

Deadlift 205lbs 6x6x6 PR
Pull Ups 30lbs assistance 6x6x4
Bent over DB Row 60's 6x6x4
Shrugs 180lbs 6x6

As you can tell I was weaker in terms of fatigue because I usually don't have a problem with pull ups and rows on the last set but I did yesterday, but I figured that would happen with so much time away from the gym. But I sure and happy with the deadlifts. I can't wait to hit the big 2 plate!!

03-19-2008, 09:54 AM
Good deal on getting family matters squared away...came back with some new PRs on your squats and deads.

03-23-2008, 03:59 PM
You are pretty close to 2pps on those deads! Keep it up! Adding another plate is an amazing feeling haha.

04-11-2008, 08:02 AM
Fell off a little bit. Came down with something and then just got lazy after that. Trying to get back on the wagon this is yesterdays workout. I am strapped for time on Thursday's because of class after work but I squeezed in a quick leg day.

Squats 135lbs 6x6x6 (was going to warm up with this but it felt harder then I thought so I just stayed at that weight)
Calf Raises 90lbs 10x10x10
Weighted decline Sit Ups 25lbs 10x10x10

04-13-2008, 11:12 AM
Nice seeing you step back to it this way...you'll be fine so long as you get a workout in every now and then.

05-14-2008, 08:27 AM
I have been lazy lately. Just letting myself get overwhelmed with work and school and putting off the gym. I have been going off and on and just started getting into the routine again last week.

Went last night and this is how it looked, slowly starting to get my strength back.

Bench Press 135lbs 10x10x5
Deadlift 185lbs 6x6
Incline Dumbell Press 45's 8x8x5
Bent over rows 55's 6x6x6

05-14-2008, 10:14 AM
I plan on putting in 3 solid days a week after the next week or so because of summer and fall semester I am taking class on tuesday and thursday leaving a perfect breakup for 3 days a week.

05-16-2008, 05:46 AM
Good luck with the upcoming sessions and school classes.