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View Full Version : Bigger, Stonger, Faster, or I'll just take Stronger



LouPac
02-11-2008, 11:07 PM
It's been a while since I've kept a journal here, so I figured I start one up again.

Starting stats: 5'10, 200lbs
Goals: Bench 400, Squat 450, Deadlift 500

Monday 2/11

Flat bench: 45*13, 95*10, 135*8, 160*1, 185*1, 215*1, 245*, 275*1, 305*1, 315*1, 335*1, 315*1, 315*1
Incline close-grip: 185*5*3
Chins: BW*15, BW*10, BW*7, BW*5, BW*5
Shrugs: 225*12*3

Sleep: 8 Hours

Calories: Totals = 2350 Fat = 97 Carbs = 151 Protein = 226

nhlfan
02-12-2008, 12:04 AM
nice upper work, lou

are you cutting?

LouPac
02-12-2008, 12:14 AM
nice upper work, lou

are you cutting?

Yeah, I gained 13 lbs the last 3 months, so I'm trying to trim down the fat a bit.

LouPac
02-13-2008, 04:35 PM
2/13/08

Low box squats: 45*8, 95*8, 135*8, 185*1, 215*1, 225*1, 245*1, 265*1, 235*1, 225*1
Sumo deadlifts: 185*1, 225*1, 275*1, 305*1, 335*1, 315*1, 315*1
Good mornings/calf raises: 135*10/135*15, 135*10/135*15, 135*10/135*15
Medicine ball twists w/ legs up: 16*20, 16*20, 20*20, 20*20
Crunches, 15, 15, 15

10 hours sleep

LouPac
02-14-2008, 01:54 PM
2/14/08

Today
Crossfit's Fran in 6:35 - PR Broke my last PR by almost 2 minutes :banana:
DE Bench: 155*3*8
Dips: BW*15*3
Face pulls: 130*12, 140*12, 150*8

8.5 hours of sleep

Stumprrp
02-14-2008, 02:17 PM
good to see you back, but why are you cutting? 5'10 200 isnt that big nor is 13 lbs in 3 months, o well man, good luck with your goals and nice lifts

LouPac
02-20-2008, 06:37 AM
good to see you back, but why are you cutting? 5'10 200 isnt that big nor is 13 lbs in 3 months, o well man, good luck with your goals and nice lifts


You're right Stump, screw cutting!

Tuesday: 2/19/08

Incline bench: 45*10, 95*10, 135*10, 160*1, 185*1, 215*1, 245*1, 265*1, 245*1, 245*1
2 board press: 225*3, 275*3, 315*2
Chins: BW+45*9, 7, 5, 4, 5
Pressdowns: 120*20, 130*20, 140*10
Bent over side raises: 25*12*3

Dry heaving afterward


4 Hours of sleep (sick and couldn't breathe :()
Calories: Totals = 3073 Fat = 127 Carbs = 213 Protein = 277

LouPac
02-25-2008, 07:30 PM
Finally over the crappy cold I had last week.:mad:

CGBP: 95*10, 135*10, 165*1, 195*1, 225*1, 255*1, 285*1, 255*1, 255*1
Incline DB Press: 80*12*3
Chins: BW*22(PR), BW*6, BW*5, BW*6, BW*5
Rope pressdowns: 100*15, 110*12, 120*10
Bent over lateral raises: 25*12*3

6.5 hours of sleep

Calories: Totals = 3066 Fat = 111 Carbs = 244 Protein = 282

BW: 201

Killa Kurt
02-25-2008, 07:43 PM
Add some weight to those chin-ups.

LouPac
02-25-2008, 07:49 PM
Add some weight to those chin-ups.

I do. I perform pull-ups and chin-ups 2-3 times a weeks. I'll do bodyweight one day, weighted another.

Killa Kurt
02-25-2008, 07:52 PM
Alright, good ****....25 for BW what do you use for weighted, 1-2 plates? Maybe 3 for a few?

LouPac
02-25-2008, 07:54 PM
Alright, good ****....25 for BW what do you use for weighted, 1-2 plates? Maybe 3 for a few?

Whoa, I'm not quite that strong yet! lol My 1rm is 110. I'll mostly use between 45 and 65lbs to do reps with. It's surprisingly a great ab workout too.

LouPac
02-26-2008, 08:56 PM
2/26/08

Elevated deads (On 6" platform): 45*8, 135*5, 185*1, 225*1, 275*1, 315*, 365*1, 315*1, 315*1
Box squats (Parallel): 135*10, 165*1, 185*1, 215*1, 235*1, 255*1, 275*1, 295*1, 275*1, 275*1
Squats: 225*25
Decline situps w/ 20lb medicine ball throws: 20, 15, 15

7 hours sleep

Calories: Totals = 2961 Fat = 121 Carbs = 182 Protein = 275

LouPac
02-28-2008, 09:10 AM
Wednesday - Day off

5 hours sleep

Calories: Totals = 3277 Fat = 106 Carbs = 209 Protein = 308

Stumprrp
02-28-2008, 01:13 PM
nice job man elevated deads are the devil.

nhlfan
02-28-2008, 02:50 PM
^especially 6 inch, goddamn haha

LouPac
03-02-2008, 11:00 PM
Friday 2/29

My screw around in the gym day

Pull-ups: bw*19
Push ups: 51
Situps: 53
Dips: 45*6*3
Pull-ups: 45*5, 45*3, 45*3
DE Bench: 155*3*8
Face pulls: 110*12, 120*10, 140*4, 130*8

LouPac
03-03-2008, 04:51 PM
Monday 3/3

Forgot my 2-board at home so I settle for 3 sec pauses instead.

Flat bench 3 sec pause: 185*1, 205*1, 225*1, 245*1, 265*1, 275*1, 295*1, 315*1, 285*1, 285*1
DB flat bench: 85*12, 85*10, 85*8
BB Bent over row: 185*8, 205*6, 225*4
Triceps pressdown/Chins: 120*12/BW*8, 120*12/BW*6, 120*10/BW*5

7 hours sleep

Calories: Totals = 3018 Fat = 110 Carbs = 217 Protein = 298

LouPac
03-05-2008, 05:31 PM
Wednesday 2/5/08

Box squats (Parallel): 45*10, 95*10, 135*10, 185*1, 225*1, 245*1, 265*1, 285*1, 305*1(Most I've done in a really long time), 275*1, 275*1
Sumo deads: 135*5, 225*1, 275*1, 315*1, 365*1, 405*1(PR)
Donkey calf raises: 400*12*3
L Pullups: bw*8*3

nhlfan
03-05-2008, 06:00 PM
nice deadlifting, lou

LouPac
03-05-2008, 06:05 PM
Thanks man, I've been weak on sumos for a while now, but the new workout Chris Pop.(SCGT on NASIOC) made me is really paying off.

LouPac
03-17-2008, 09:22 PM
Back in the gym after a very loooong vacation! I did a lot better than expected considering all the drinking I did and the lack of sleep I had!

Monday 3/17

Flat bench: 45*10, 95*10, 135*10, 165*1, 195*1, 225*1, 255*1, 275*1, 295*1, 315*1, 335*1, 295*1, 295*1
Incline Db press: 75*12, 85*12, 95*10(PR)
Chins(DB between feet): 50*5, 50*4, 50*3*3

BW: 206

7 hours of sleep

Calories: Totals = 2848 Fat = 84 Carbs = 160 Protein = 370

LouPac
03-20-2008, 07:14 PM
Not a lot of time today so I had to have an abbreviated workout. I also tweaked my back on the last rep of squats so I took it easy on the sumos.

Parallel box squats: 95*10, 135*10, 185*1, 225*1, 275*1, 315*1
Sumo deads: 135*5, 185*1, 225*1, 275*1, 315*1, 365*1

5 hours sleep

A big ole calorie day for me, I think Rhodes would be proud.

Totals = 4363 Fat = 176 Carbs = 362 Protein = 307

LouPac
03-22-2008, 03:09 PM
3/22/08

MP: 45*10, 95*5, 115*3, 135*3, 155*3
Thrusters/pull-ups: 95*10/BW*10, 95*10/BW*10, 95*10/BW*10
Hang Cleans/Cable rows: 135*5/180*8, 135*5/190*8, 135*5/200*8
DE bench press: 135*3*8

6 hours sleep

LouPac
03-24-2008, 04:35 PM
Monday

Incline Bench: 45*12, 95*10, 135*10, 165*1, 195*1, 225*1, 255*1, 280*1-PR, 245*1, 245*1
Close grip 1 board: 225*3, 275*2, 295*1-PR
Dips: 45*10, 90*10-PR, 100*8-PR
Chins: BW*12, BW*8, BW*5
Bent over lateral raises: 25*12*3

7 hours sleep

nhlfan
03-24-2008, 05:27 PM
looks like a damn good day in the gym, lou.

LouPac
03-24-2008, 06:24 PM
Yeah, I can't complain. :)

LouPac
03-26-2008, 08:17 PM
Late workout tonight:

High box squats: 95*10, 135*10, 185*1, 225*1, 275*1, 315*1, 335*1, 365*1, 395*1
Deads: 135*5, 185*3, 225*1, 275*1, 315*1, 365*1, 395*1
Front squats: 135*8, 185*5, 205*5

I was feeling weak today after only 4 hours sleep.

LouPac
03-31-2008, 08:07 PM
Monday 3/31

2 board press: 185*1, 225*1, 255*1, 275*1, 295*1, 315*1, 335*1, 355*1(got a bad hand-off and it was real messy)
DB flat bench: 85*12, 90*12, 95*8
Chins: bw*10, bw*8, bw*5
Face pulls: 120*8, 120*8, 110*8
Pressdowns: 120*15, 140*12, 150*10
Shrugs: 225*10*2

7 hours sleep

Calories: Totals = 3267 Fat = 132 Carbs = 171 Protein = 356

LouPac
04-01-2008, 04:44 PM
Tuesday - 4/1/08

High box squats: 45*10, 95*10, 135*10, 185*1, 225*1, 255*1, 275*1, 305*1, 335*1, 365*1, 410*1(PR), 385*1, 385*1
Deads: 135*5, 225*1, 275*1, 315*1, 365*1, 415*1, 365*1, 365*1
Donkey calf raises: 360*15, 400*15, 400*12

BW: A sexy 205

Stumprrp
04-01-2008, 05:29 PM
awesome job lou

LouPac
04-01-2008, 06:13 PM
awesome job lou

Thanks Stump! I got a ways to catch you yet.

LouPac
04-03-2008, 07:15 PM
Thursday
Run 800 m
Sprints:
25m*2
50m*2
75m*2
100m*2

Now one of my shins are ridiculous sore!

thewicked
04-03-2008, 07:34 PM
great work! NICE pr's there bro!

LouPac
04-03-2008, 07:56 PM
great work! NICE pr's there bro!

Thanks man!

LouPac
04-05-2008, 12:56 PM
MP/Pull-ups: 95*10/BW*10, 95*10/BW*10, 95*10/BW*8
Hang cleans: 135*5, 155*3, 175*1
DE bench press: 155*3*6
Max reps for BW bench: 205*20
Seated cable rows: 200*10, 220*10(PR), 230*7(PR)
Decline situps w/ medicine ball: 20*20, 20*15*2

LouPac
04-07-2008, 04:50 PM
Incline bench: 45*12, 95*10, 135*8, 185*1, 225*1, 255*1, 285*0, 245*1, 245*1
Flat DB bench: 95*10, 100*10(PR), 110*4(PR)
Skull crushers: 100*10(PR), 100*6, 100*8
Chins: 45*3(elbow started to hurt, had to go without weight), BW*10, bw*8

LouPac
04-10-2008, 07:47 PM
Parallel box squats: 45*10, 135*8, 185*1, 225*1, 275*1, 315*1, 365*1(PR), 335*1, 315*1
Deads: 135*5, 225*1, 275*1, 315*1, 365*1, 405*1, 425*1, 385*1, 365*1

LouPac
04-15-2008, 06:21 PM
Flat bench: 45*12, 95*12, 135*10, 185*1, 225*1, 275*1, 315*1, 335*1*2, 225*18
Incline DB: 60*12*2, 60*10
Seated face pulls: 130*12, 140*12, 150*12
Neutral grip pull ups: BW*5*3
Pressdowns: 130*12, 140*12, 150*8

LouPac
04-17-2008, 03:55 PM
Man, I haven't felt this weak in a long time. Just when I thought I was getting stronger too. Maybe time for a deload?

Squats: 45*10, 135*5, 185*1, 225*1, 275*1, 315*1, 365*.5, 365*1(barely), 335*1, 315*1
Deads: 135*5, 225*1, 275*1, 315*1, 365*1(I was ready to quit after this one), 405*1
decline situps w/ medicine ball throws: 20*20, 20*15*2

LouPac
04-22-2008, 04:39 PM
Tuesday
Flat bench: 135*10, 185*3, 215*3, 235*3, 255*3, 275*3, 295*3, 305*3(PR), 295*3, 285*3, 285*3
RDL/MP:185*6/115*6, 205*6/125*6, 225*6/125*6, 245*6/125*6
BB Calf raises/DB upright row: 205*10/40*6, 205*10/40*6, 205*10/40*6, 205*10/40*6

LouPac
04-24-2008, 07:55 PM
I'm going to dial it back for a few weeks, I seemed to have pulled a groin muscle last week. :( Note to the youngins, don't ever get old.

Today's workout

Squats: 45*10, 135*3, 185*3, 205*3, 225*3, 245*3, 265*3, 275*3
Weighted Dips/BB Rows: 45*6/185*6, 45*6/185*6, 45*6/185*6
Skull crushers/curls: 100*6/100*6, 110*6(pr)/110*6(pr), 125*3(pr), 100*6

Detard
04-24-2008, 07:59 PM
Nice bunch of past workouts lou. You been on COD lately?

LouPac
04-25-2008, 05:57 AM
Nice bunch of past workouts lou. You been on COD lately?

Thanks man. Yeah, I'm usually on Thursday-Saturday.

LouPac
04-26-2008, 01:26 PM
Saturday
Deads: 135*5, 185*5, 225*3, 275*1, 315*1, 365*1, 405*1, 435*1
Pull-ups: BW*5, 50*3*3, BW*5
Incline DB bench/Hamer curl: 80*6/40*6, 90*6/45*6, 100*6(PR)/50*6

LouPac
04-27-2008, 09:47 AM
Here's my 435 deadlift, with a lot of rounded back::tuttut:

http://www.youtube.com/watch?v=dTXQqxN7aTk

LouPac
04-30-2008, 07:52 PM
Flat bench: 45*12 (got nervous when I lifted the bar and it felt heavy lol), 95*8, 135*8, 185*5, 225*1, 275*1, 315*1, 315*1, 335*1, 275*8
Incline DB/BB Row: 85*8/155*12, 90*8/155*12, 90*6/155*12
Skull crushers: 100*12, 100*10
Ez bar curls: 100*8

LouPac
05-01-2008, 08:12 PM
Thursday

Parallel box squats: 45*10, 135*8, 185*3, 225*3, 255*3, 275*3, 295*3
GM/Front squats: 135*10/135*8, 155*8/155*8, 155*8/155*5
Donkey calf raises/Swiss ball crunches w/ 20lb medicine ball: 360*15/20*20, 360*15/20*20, 360*15/20*15

LouPac
05-03-2008, 02:34 PM
DE Flat bench/DE box squat: (135*3/155*3)*8
Dips/Power cleans: (45*6/135*6)*3
RDL/Pull-ups: (185*/25*6)*3
Decline sit-ups w/ medicine ball throws/SB oblique crunches: (20*15/BW*20)*3

I was doing the decline situps right next to a fine young thing in the gym and farted on one of the reps. Good times, good times. :lol:

LouPac
05-07-2008, 03:44 PM
Got to try out my new deadlift belt today! It's so much better than the 13mm digging into my ribcage.

Sumos: 135*5, 185*5, 225*5, 275*5, 315*5, 365*1(I wanted to go for 5, but it felt heavy and my back is just about 75% better so I didn't want to push it.)
GM/Front squats: 155*8/155*8, 155*8/155*8, 165*8/165*8
Hang cleans: 135*5, 155**4, 165*3, 175*2(PR), 180*1(PR)
Donkey calf raises/SB crunches: 385*15/36*20, 400*15/36*15, 400*12/36*12

LouPac
05-12-2008, 05:00 PM
Monday

Incline bench press: 45*20, 95*15, 135*5, 185*5, 225*5, 245*4
DB Flat bench/BB row: 100*8/205*5, 100*7/205*5, 100*6/205*5
Skull crusher/DB curls: 100*10/45*8, 100*9/45*8, 100*9/35*10
Chins/DB bent over lateral raise: bw*7/25*10, bw*8/25*10, bw*7/25*10

LouPac
05-20-2008, 10:11 PM
I've been slacking off in my journal:

5/20/08

Floor Press: (1st time doing these and they were a lot harder than I expected!) 45*20, 135*10, 185*5, 225*1, 255*1, 275*1, 295*1, 305*1, 225*10
DB incline press/bb row: 90*8/185*8, 90*8/185*8
Skullcrusher/DB hammer curl: 100*10/40*10, 100*10/40*10
Chins: BW*10, BW*8, BW*6