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Hephaestus
03-21-2008, 12:12 PM
Since i have finally started hitting the weights hardcore again ( got lazy for a while just didnt improve) and have been making huge progress the last month, i thought id a make a journal. My goals are to get as strong as possible. I kinda use HB's split (thanks man)and what little i know of westside stuff. Right now i am about 5 9 and a little under 190 lbs. This should be a good way to track what i need to do and hopefully some great people can give some of the usual awesome advice offered at this site.

Hephaestus
03-21-2008, 12:16 PM
Day one ME Bench
BP
warmup
185x3
220x3
235x3
arnold press 2x8
dips3x10
heavy ab work.

nothing to exciting bench is going up

Hephaestus
03-21-2008, 12:19 PM
DAY2 ME Squat
ME Deads
warmup
275x2
300x2
315x2
365x2
400x1
Squats
warmup
225x5
245x5
275x5
300x5
275x5
225x5
Front squats
135x8
155x8
calf work
brutal no idea why i did this much im regretting it still today on friday ill get used to more volume..did too much this day

Hephaestus
03-21-2008, 12:23 PM
Day3 DE bench
speed bench
135x3x6
Close grip
135x5
155x5
185x5
205x5
225x4
overhead presses x?
skull crushers x?
ab work

good day first ever doing speed bench. close grips felt awesome.

Hephaestus
03-21-2008, 12:26 PM
Day 4 DE squat
box squats (very low box, almost atg)
warmup
225x2
225x2
245x2
275x2
300x2
315x1
Db rows 60lbs 2x8
pulldowns 2x8
chins 2x8
cable rows 2x8
some bicep curls for vanity :eek:

Box squats were interesting. First time doing these right too as i deloaded on the box and exploded up. No idea why i kept my back work so random next time i think ill do some barbell rows. no point in doing such random work