Hard and Firm!

[GuitarGuru]

Alright it is about time i post the journal ive been keeping. I started keeping in December and have been pretty much on top of it ever since. I am curently ~169lbs at 5'9". My three major lifts max at 155/225/285 (bench, squat, dead). I generally eat clean but sometimes follow Rhodes ways and chow down on some double cheeseburgers of godliness. I also tend to eat pizza a lot but i digress. I mainly stick to chicken/seafood/lean beef dinners with a couple of veggies and starches. Drink mlik with whey protein and eat tons of tuna and chicken for small meals. Also eat lots of nuts, fat free yogues, fruits/veggies, drink WATER!, etc etc.

I am starting a 4-day split as of this week;

Day 1:
Deadlift 5x5 or a pyramid scheme
BB Row 3x8
Military Press 5x5
Chin/pull ups 3x8 (switch weekly)

Day 2: Kind of a misc day...you think this is a waste?
ATF Squats 4x6 (is this a good set/rep ratio...never tried it)
Bicep Work: 3x8 (mostly BB curls)
Weighted Leg Raises/sit ups 3x8
Slot for any given exercise i feel like trying out or improving on

Day 3:
Rest

Day 4:
Bench Press 5x5
CG BP/Inclined BP:3x6-8
Dips 3x8
Some sort of tri work: 3x8

Day 5:
Squats 5x5
Good Mornings 3x8
Leg Extensions/lunges 3x8
SLDL 3x5

Day 6:
Rest

Day 7:
Rest


I want to hit around 190-200, judge where im at and then probably cut assuming i made enough muscle gains. I have gained a little fat since starting to work out late oct/early nov at around 140-150lbs...not sure...but overall im happy with my progress. This is to keep me movtivated...which is no problem thus far...and to obviously track my progress.

Journal:
12/2/07
Deadlifts:
165x5
185x2x5
200x2x3

MilitaryPress:
70x5x5

Bent over BB row
95x5
115x4x5

Shrugs
95x3x8

Bicep BB Curl
45x8
50x8
55x6

12/7/07
Deadlift:
185x5x5
210x2x3

Military press:
75x5x5

Bent over BB Row:
115x5x5

Bent over Row:
35x3x8 (one 3x8 for each hand)

Shrugs:
35s in each hand x3x8



12/11/07
ATF Squats:
135x5x5

Lunges:
Bw+50lbsx3x16 (8 steps with each leg)

Leg Extensions:
80x8
90x8
100x8

Leg Curls:
70x3x8

BB Bicep Curls:
55x8
55x6
55x4

12/14/07
Deadlift:
195x3x5
210x3
230x1(failed)

Military press:
80x5x5

Bent Over BB Row:
95x2x5
125x3x5

Hurt neck. Stopped.

12/16/07
Bench Press:
115x5
125(5,5,4,4 (fail))

Incline BP:
95x5
105(5,4,4,2(fail))

BB Pull over:
45lbx3x8

Standing SC:
35lbx3x8

Leg Raises:
BWx3x8

12/18/07

ATF Squat:
145x5x5

Leg Curls:
75(8, 8, 6fail)

Still Lunges:
BW+50x2x16
Bw+70x8

BB Bicep Curls:
55(8, 8, 6fail)

Leg Extensions:
90x8
100x8
110x8

12/21/07
Deadlifts:
200x3x5
210x3
230x1(fail)

Military Press:
85x3x5
85x4
85x3

Bent over DB Row:
40x16
45x16
50x16

Leg Raises:
BW+5lbsx3x8

Chinups:
2(fail)

12/23/07
Bench Press:
125lbsx3x5
130x3(fail)
135lbx1

CG BP:
95lbx(6, 5, 3fail)

Incline B P:
95x5
105x3(fail)
100x4

Dips:
Bwx3(fail)
Bwx3(fail)
Bwx3(fail)

Tricep Extension:
20x8 (getting used to movement)

12/25/07
ATF Squat:
135x5
150x5

Squat:
1652/25/07
ATF Squat:
135x5
150x5

Squat:
165x3x5

SLDL:
135x5
165x5

Leg Extensions:
100x8
110x8
120x8

Leg Curl:
75x3x8

Walking lunges:
50lbx3x16

BB Curl:
55x3x8

12/29/07
Dead lift:
135x5
185x3
205x2
225x1
250x1 PR
255x1(fail)
255x1 PR
205x3
185x8

Military Press:
85x4x5
85x3

Bent Over BB Rows:
115x5x5

Chin ups:
Bwx3(fail)

Leg raises:
BW+10x3x8

12/31/07
Bench Press:
125lbsx3x5
130x3
135x1

CG BP:
95x3x6

Incline:
95x4x5

Skull crusher:
45x8

Dips:
BWx1
Bwx3
Bwx3

1/2/08
Deadlift
Bp
Squat with friend…didn’t keep track

1/5/08
Squat:
165x5
185x2x5
195x3
205x2 PR

Leg Curls:
80x2x8
80x6(fail)

Leg Extensions:
105x8
115x8
125x8

Bb Curls”
60x3x6

Leg Raises:
Bw+20x4

Gonna work abs/bW exercises on some off days to catch them up.

1/7/08
Dead Lift:
185x5
205X3
225X2
255X1
275X1 PR
185x3
135x8

Military Press:
65x5
85x6
85x5
95x3

Bent Over BB Row:
95x3x8

Leg Raise:
Bw+15x3x8

Chinup/pullup:
2/2

1/10/07
Bench Press:
95x5
115x5
125x2x5
140x1 PR
145x1(fail)

Dips:
Bwx4
BWx2x6

CG BP:
95x6
105x2x3

1/14/07
Squat:
135x5
165x5
185x2x5
205x1
225x1(very close to parallel)
135x8

Leg Extensions:
115x8
125x2x8

Leg Curls:
85x6
85x2x8

BB Curls:
45x3x10

1/17/08
Deadlift:
135x8
185x5
205x3
255x1
285x1(fail)grr
205x5


Military Press:
65x5
85x2x5
95x5
95x3

Shrugs:
45’s in each handx3x8

Bent over Plate Row:
45x3x16

Dips:
BWx5
BWx8 PR

1/20/08
BP:
95x5
115x5
125x5
135x2
145x1 PR
150x1(fail)

Dips:
BWx8
BWx6

1/22/08
BP:
95x5
115x5
135x3
150x1 PR
125x5

CGBP:
95x6
105x2x6
105x4(fail)

Dips:
BWx2x6
Bw+10x4

Weighted Crunches:
BW+25x3x8

1/25/08
Squat:
155x5
185x2x5
205x2
225x1 PR
185x5

Leg Curls:
80x8
85x2x8

Leg Extensions:
125x3x8

BB Curl:
60x2x8
60x6

Good Mornings: Getting used to them
45x8
60x8
95x8

1/27/08
Dead Lift:
135x5
185x5
205x3
255x1
285x1 PR
205x5

Military Press:
75x5
95[5,4,3]
85x5

Bent Over Row:
95x8
105x2x8

Pull Over:
45x3x8

1/30/08
BP:
125x5x5

CG BP:
105x6
105x2x6(fail)

Dips:
BWx7 (fail)
BWx2x8 (fail)

Lying triceps extension:
45x3x8

Didn’t record a week of lifting.

2/11/08
Squats:
185x5x5

Leg curl:
85x3x8

Leg Extension:
125x3x8

Good Mornings:
105x3x8



2/13/08
Dead lift:
185x5
205x3
255x1
285x1
300x1(fail)
205x5

Military Press:
85x4
95x2x5
95x4
95x3(fail)

Lat Pullover:
45x8
50x2x8

Pullups/Chinups
2x3(half)

2/15/08
Worked out at UCF gym after free running.
Did deadlifts, various back exercises with cables/machines, ab exercises.

2/18/08
Bench Press:
95x5
115x5
125x5
135x5
145x1
150x1
135x2x5

BB Bicep Curls:
55x3x10

Dips:
BWx3x8

CG BP:
95x3x6…too tired so lowered weight this week on these.

2/21/08
Squats:
185x3x5
190x5
195x5

Good Mornings:
95x3x8 (worked on form, a lot harder with correct form!)

Leg Extensions:
125x8
135x2x8

ATF Squats:
95x8
115x8
125x8

2/23/08
BP:
125x5
135x3x5
145x2
155x1 PR
135x5

2/24/08
Deadlift:
205x5x5

Military Press:
90x5x5(failed on last rep of last set)

Bent Over BB Row:
95x8
105x2x8


Sorry for the longest text post ever

[GuitarGuru]

2/27/08
BP:
125x5
135x5
145x1
155x1
160x1(fail)
160x1 PR
135x2x5

Incline BP:
95x8
105x6
105x8

Dips:
Bw+5x6
BWx2x6

Lever Row:
125x3x8

[Brad263]

Good luck. Your bench seams pretty low in comparison to your other 2. But I guess everyones body is different.

[GuitarGuru]

haha yeah i dont know what it is. I hear working out with Db's then going back to the BB, in terms of bp, increases it after a platuea but i dont have any db's so im sticking to the BB. I have been upping my max by 5lbs about every week in the past 3 weeks so yeah hoepfully it catches up.

[GuitarGuru]

2/28/08
Squat:
165x5
185x5
205x3
225x2
245x1 PR
245x1
185x5

SLDL:
165x3x5

Leg Extensions:
125x8
135x2x8

Good mornings:
105x3x8

[GuitarGuru]

3/2/08
Dead Lift:
205x5
235x3
255x2
275x1
295x1 PR
300x1 PR
205x5

Military Press:
80x3x8

Kipping Chin Ups:
BWx2x3
BWx5

Bent Over BB Row:
115x5x5

[GuitarGuru]

3/4/08
Bench Press:
135x5x5

CG Bench Press:
105x5
115x5(fail)
125x3
135x1(fail)
95x8

Dips:
BW+5x8
BW+5x2x6

Lever Row:
135x3x8