PDA

View Full Version : Lookin' Great in the 8-0-8



motoko013
07-06-2008, 06:41 AM
I've been around the forums for over 2 years now and decided to start up my own journal to track progress and also be able to look back years from now to see how far my dedication brought me.

Background info, 21 years old, 5'9 190lbs.

Right now I'm on a slight variation of Bill Starr's routine, keeping my workouts short since I have to study for my MCAT on July 18. For summer I workout at home, and have access to a power rack with bench and up to 305 pounds on a BB, and DB up to 60 pounds

This last week I did

Monday June 30:
Squat
135x5, 170x5, 205x5, 240x5, 275x5
Bench
110x5, 135x5, 165x5, 190x5, 220x5
Row
95x5, 115x5, 140x5, 160x5, 185x5
Abs - kneeling cable crunches?
45 - 3x8

Wednesday July 2:
Deadlift
135x5, 185x5, 225x5, 260x5, 300x5
Standing Military
85x5, 100x5, 120x5, 135x5
Power Clean
135 - 3x3
BB Curls
65x10, 75x8, 85x6

Friday July 4:
Squat
135x5, 170x5, 205x5, 240x5, 280x3, 305x3, 205x8
Bench
110x5, 135x5, 165x5, 190x5, 225x3, 165x8
Pullups
BWx5, +25 - 3x5

fooz
07-06-2008, 09:38 AM
Good luck to ya man.

motoko013
07-07-2008, 11:09 PM
Monday July 7:
Squat
140x5, 175x5, 210x5, 245x5, 280x5
Bench
115x5, 140x5, 170x5, 195x5, 225x5
Row
95x5, 120x5, 145x5, 165x5, 190x5
Pullup
BWx5, +25x5, +25x3
Chinup
+25x5, +25x3
Cable Crunch
50 - 3x8

motoko013
07-10-2008, 12:59 AM
Deadlift
135x5, 190x5, 230x5, 265x5, 305x5
Standing Military
85x5, 105x5, 120x5, 140x4
Power Clean
140 - 3x3
Barbell Curl
45x10, 70x10, 80x7, 90x4

motoko013
07-12-2008, 03:19 AM
Squat
140x5, 175x5, 210x5, 245x5, 290x3, 210x8
Bench
115x5, 140x5, 170x5, 195x5, 230x3, 170x8
Row
95x8, 120x8, 145x8, 165x8, 195x5, 145x10
Pullups
BW - x5, x4, x3, x2, x1, x1 (negative)

fooz
07-12-2008, 08:53 AM
great strength all around, keep it up.. solid effort!

motoko013
07-14-2008, 09:19 PM
Squat
145x5, 185x5, 215x5, 255x5, 290x5
Bench
115x5, 145x5, 170x5, 200x5, 230x5
Row
100x8, 125x8, 145x8, 170x8, 195x5
Pullups
BWx5, 25x3, 25x1, BW - 3x3
Cable Crunches
35 - 3x10

motoko013
07-22-2008, 01:00 AM
Took the last part of the week off to study/take my MCAT. I think I did pretty good.
Squat
150x5, 185x5, 220x5, 260x5, 295x5
Bench superset with Pullups
120x5, 150x5, 170x5, 205x5, 235x4, 235x1
Pullups
BW - 5x5
Row
100x8, 125x5, 150x5, 175x5, 200x3, 185x2 (doing better form, dropping weight next time)
Ab Roller
2x10

motoko013
07-23-2008, 10:04 PM
Deadlift
135x5, 195x5, 235x5, 275x5, 305x5
Standing Military
95x5, 105x5, 125x5, 140x2, 135x2
Power Clean
145 - 3x3
Curl
70x8, 80x6, 90x5

motoko013
07-25-2008, 09:50 PM
Squat
150x5, 185x5, 225x5, 275x5, 305x3, 225x8
Bench (superset w/ Pullups)
135x5, 150x5, 175x5, 205x5, 240x3, 185x8
Pullup
BWx5, +10 - 3X5, BWx7 +1N
Row
95x8, 115x8, 135x5, 160x5, 185x3, 135x8

motoko013
07-28-2008, 11:35 PM
Squat
150x5, 190x5, 230x5, 265x5, 305x5
Bench (superset w/ Pullups)
135x5, 150x5, 185x5, 210x5, 240x4, 240x1
Pullups
BW - 5x6
Row
95x8, 115x8, 140x5, 160x5, 185x5

motoko013
08-16-2008, 10:09 PM
Deciding to change up my lifting to a Crossfit type workout with some ME days put in.
Template will be a 3 on 1 off, 2 on 1 off, with ME on the first day of the cycle:
Monday: ME Squat + WoD
Tuesday: WoD
Wednesday: WoD
Friday: ME Bench + WoD
Saturday: WoD

As for now, I am just testing the waters on crossfit. I will be trying a scaled version of Aug. 9 2008 WoD which is 5 rounds of 135lbs hang squat clean for 9 reps, and 15 pullups for time.

so, I tried it. It was way too hard. Holy crap!

I ended up doing only 3 rounds of 95 hang squat clean for 9 reps, and 7 pullups. My time was 9:44. I had no idea it would be that tough. Hopefully I will progress and be able to do better as time goes by.

motoko013
08-17-2008, 10:08 PM
so i am totally humbled by crossfit. I did my own scaled version of Aug. 11 2008 WoD.
10 situps, 10 back extensions, 95lbs. thrusters 20 reps, 20 pullups
20 situps, 20 back extensions, 95lbs. thrusters 15 reps, 15 pullups
30 situps, 30 back extensions, 95lbs. thrusters 10 reps, 10 pullups
Time was 25:43

motoko013
08-21-2008, 05:35 AM
Hang squat clean
95x5, 135x5, 135x5, 155x3
Bench
135x8, 185x5, 225x2, 185x10, 195x8
Situps
3x15
Back Extensions
3x15
Pullups
8x5

motoko013
08-22-2008, 05:42 AM
8-21-08
Crossfit warmup: 2x15 situps, 2x15 back extensions, some light stretching, some pullups
Deadlift
135x5, 225x5
400lbs. tire flip
Did about 10 of these, intense. there were 4 of us and we just kept taking turns flipping it. hardest part is switching from a deadlift grip to a push grip

8-22-08
Went on a hiking trip. Took nearly 3 hours to complete. I think it was close to a mile to get to the trail, then 3 miles to end of the trail, and 3 miles back. So total was about 8 miles. Ran parts of it that allowed for it. There were a lot of stairs, also some rope climbing sections.

motoko013
08-27-2008, 01:41 AM
8-25-08
Power Clean
45x5, 95x8, 135x5, 135x5, 155x3, 155x3
T-bar Row
1platex10, 2platex8, 2plate+25 - 3x5

Crossfit warmup:
Back extensions 3x10, situps 2x10, some stretching

95lbs. Standing Military for 15 reps
95lbs. Squat for 8 reps
95lbs. Push Press for 15 reps
95lbs. Squat for 15 reps
95lbs. Jerk for 8 reps
95lbs. Squat for 15 reps
Time was 8:15

8-26-08
Crossfit warmup: 3x10 back extensions, 5 lbs. rotator cuff work, 2x10 situps

25 dips
10 pullups
15 dips
10 pullups
5 dips
5 pullups
4 dips
4 pullups
3 dips
3 pullups
2 dips
2 pullups
1 dip
1 pullup
Time was 14:23

comments: pullups killed me, so did dips. having to switch between two exercises that are in two different locations, plus having to work in on pullups made it more difficult

motoko013
09-02-2008, 11:14 PM
Today:
Bench
135x8, 165x8, 185x5, 205x5, 225x2, 135x10
T-bar Row
1platex10, 2plate x10, 2plate+25 - 3x8 (last reps ****ty form)
DB Incline
60x10, 65x10, 70x5
Cable Row
10x12, 11x12, 12x10

4 rounds for time:
10 back extensions
10 situps
10 pushups

Time: 6:23

motoko013
09-04-2008, 01:01 AM
Today:
Squat
135x8, 185x5, 225x5, 275x5, 295x5, 315x3
SLDL (smith, bleh...nothing else was open)
1ppsx12, 1pps+25sx12, 2ppsx6

4 rounds for time:
10 situps
10 squats with 45lb plate
10 back extensions
10 pushups

Time: 8:35

motoko013
09-05-2008, 01:50 AM
Today:
DB Shoulder Press
40x8, 50x8, 60x8, 65x6, 55x6
Pullups
+25x5, +25x4, BWx5, BWx5, attempts at muscle up...not even close
Curl
40x8, 50x5, 60x5, 70x5, 80x5

motoko013
09-07-2008, 04:56 AM
Today:
Hang Clean
95x8, 115x5, 135x5, 155x5, 165x3

5 rounds:
10 back extensions
10 thrusters with 45lb plate
10 pushups
10 situps
5 pullups

Pullups
BWx10

Then did some misc. stuff like lateral raises, upright rows, french press, triceps kickback, dips

motoko013
09-08-2008, 10:56 PM
Today:
Bench
135x8, 185x6, 205x5, 225x5, 205x5
Incline DB Bench
60x10, 65x10, 70x7
T-bar Row
1platex10, 2 platex10, 2plate+35 - 3x5
Cable Row
11x12, 12x10, 13x8, 14x6

450lbs. tire flips
3 reps, 4 reps, (4 people taking turns now) 5 reps, (2 people taking turns) 3 reps

motoko013
09-10-2008, 12:48 AM
Today
Squat
135x6, 225x5, 275x5, 315x5, 335x2
Front Squat
135 - 2x8
SLDL
135x8, 165x6, 185x5, 185x5

motoko013
09-18-2008, 02:06 AM
9/10/08
Power Cleans
95x8, 115x6, 135x5, 155x5, 165x0, 165x0
DB Shoulder Press
50x8, 60x5, 65x5, 70x3

Today
Bench
135x8, 185x6, 205x5, 225x4
DB incline
70x6, 75x5, 75x5, 70x8
Tbar row
1platex10, 2platex10, 2plate+40 - 3x5
Cable row
11x8, 12x8, 13x8, 14x8
Situps
3x15
Back extensions
3x15
Pushups
2x10

motoko013
09-21-2008, 03:15 AM
9/19/08
Squat
135x8, 225x6, 275x5, 315x2, 315x1, 315x1, 225x6
Front Squat
135x5, 135x5, 155x5
Power Clean
95x8, 115x6, 135x5, 135x5, 155x3
SLDL
95x8, 135x8, 155x8, 175x8, 185x5

Today
Military
95x8, 115x5, 135x5, 155x3, 135x5

Circuit of:
225 deadlift, situps, pullups, OH squat w/plate, pushup

9 rounds, 1rep to 5 reps increasing 1 rep for each round, then going back down to 1 rep

motoko013
09-23-2008, 02:26 AM
Today
Bench
135x8, 185x5, 205x5, 225x5, 185x5
Tbar Row
1platex10, 2platex10, 2plate+25x5, 3plate - 3x5
Incline DB
65x8, 70x8, 75x5
Cable Row
12x8, 13x8, 14x6

Circuit of:
Back Extension, Situp, Pushup
3 rounds of 10 each

motoko013
09-24-2008, 10:52 PM
9/23/08

Squats
135x8, 225x5, 275x3, 315x3, 335x2, 315x4

Today
Military
95x8, 115x5, 135x5, 155x4, 135x5
Arnold
45x8, 50x8, 55x6
Pullups
BWx5, 25x5, 25x4, BWx4, BWx5
Dips
BWx8, 35x8, 50x5, 60x6, 65x5
Curls
50x8, 60x8, 70x8
Rope (Triceps)
11x8
Behind Head DB (Tri)
35x8, 55x8
Situps
+5 - 2x10
Back extensions
+10 - 2x10

motoko013
09-26-2008, 02:15 AM
Today
Power Clean
95x8, 115x5, 135x5, 155x3, 165x2, 165x2, 135x5
Squat
135x5, (add bench, ~2 inches above parallel) 225x5, 315x3, 345x3, 135x8

motoko013
09-30-2008, 04:21 AM
Today
Squat
135x8, 225x5, 295x3, 345x3, 275x8
Deadlift
135x6, 225x3, 275x1 (rack pull below knee)
Front Squat
135x6, 165x3
SLDL
135x8, 185 - 3x5
Situp
BWx10, +5x10, +5x10, BWx10
Back extension
BWx10, +25x10, +25x10, BWx10

motoko013
10-02-2008, 01:04 AM
Today
Bench
135x8, 185x5, 225x5
Incline DB
65x8, 75x8, 80x4, 65x6
Tbar row
2Px8, 2P25x5, 3P5 - 3x5
Cable row
12x8, 13x8, 14x8

circuit
1 pullup/1 pushup, 5 rounds adding 1 rep to each movement each round

motoko013
10-05-2008, 07:31 PM
Today
Military
95x6, 115x5, 135x5, 155x4
Pullups
BWx5, +25 - 3x5, BWx5
Dips
BWx6, +35x5, +50x5, +65x5
Arnold Press
45x8, 60x2
Shoulder DB (cont from 60)
60x4, 65x4, 55x7
Curl
50x6, 60x6, 70x6, 80x5
Incline CGBP
135x 8, 135x6, 135x6
Hammer curl
35x12

motoko013
10-07-2008, 03:30 AM
Today
Squat
135x8, 225x5, 275x3, 315x3, 355x3 (had spot) 275x8
Front Squat
135x8, 165x5, 185x5
Hang Clean
95x5, 115x5, 135x5, 155x3, 165x2, 135x5

motoko013
10-09-2008, 02:45 AM
Today
Bench
135x8, 185x5, 230x5 (last rep got spot)
DB Incline
70x10, 75x6, 80x4, 65x6 (with pause)
Tbar row
1px10, 2px8, 2p25x5, 3px5, 3p10x5
1 arm row
50x10, 60x8, 70x6
cable row
13x12, 14x6
abs
5x8, 10x8, BWx8 (on ball)
back extension
BW - 3x8
pushups
3x8

motoko013
10-10-2008, 01:45 AM
DE Squat (box like object, slightly lower than parallel)
135x8 (w/u), 185x3 (w/u), 225 - 12x2 (DE)
Deadlift
135x6, 225x5, 275x3, 315x2
Shrug
135x12, 225x8, 225x7

motoko013
10-12-2008, 10:42 PM
Today
DE Bench Press
135x5 (w/u) 135 - 12x3
Military Press
95x5, 115x5, 135x5, 155x5 (PR)
Arnold
50x7
DB Shoulder Press
55x8, 55x6 (alternate hands)

motoko013
10-15-2008, 03:46 PM
10/14/08
Bench
135x8, 185x5, 235x3, 185x10
Incline DB
70x10, 75x8, 80x3, 60x8
Deadlift
135x6, 225x5, 275x5, 315x5, 345x1, 345x1
Tbar row
1Px10, 2Px8, 2P+25x8, 2P+35x5
Shrug
135x10, 225x10, 225x10, 245x5, 75x10 (DB)

motoko013
10-17-2008, 05:16 PM
10/16/08
Squat (box little below parallel)
135x8, 225x5, 275x5, 315 - 3x3
Power clean
95x5, 135 - 3x3

motoko013
10-19-2008, 01:41 PM
10/17/08
Pullups
BW - 8, 7, 6, 5, 4, 3, 2, 1
Lat pulldown
10x10, 11x8, 12x6
Bench rack lockouts (about halfway)
135x8, 185x5, 225 - 3x3
Dips
BWx10, 35x10, 45x8, 55x6
Curl
50x8, 60x8, 80x4
Hammer curl
35x8, 35x8
Farmer's walk with 80lbs. superset w/behind back forearm curls
Abs
BWx8, 5x8, 10x8

motoko013
10-21-2008, 11:40 PM
Today
Bench
135x8, 185x5, 225x3, 240x3
Pullups
BWx10, 25x5, 25x4, 25x3, BWx5
Incline Barbell
135x12, 165x8, 185x4, 135x6 (pause at bottom)
Curl superset w/lateral raise
60x8, 70x8, 80x4
Lateral raise
25x8, 30x8, 35x6
Hammer curl
30x8, 35x8 (with turn at end)

motoko013
10-22-2008, 10:25 PM
Today
Deadlift
135x5, 225x5, 275x3, 315x3, 335x3 (straps)
DE Squat (box at parallel)
135x8 (w/u), 225x3 (w/u), 225 - 6x2
Hang Cleans
135x5 (easy), 155x3 (tough), 155x2, 135x3 (with front squat after clean)
Shrug
135x10, 225x8, 275x3 (no grip), 75x8 (db)
Abs
BWx8, 5x8, 10x3, BWx5

motoko013
10-23-2008, 10:35 PM
Today
Military Press
95x8, 135x5, 155x3, 165x2
Shoulder press DB
50x10, 60x8, 65x6, 45x6 (arnold)
Pullups (throughout rest of time in between other sets. about 10 sets of 3)
Upright rows
60x10, 70x8, 80x8, 90x8
Close grip bench press
135x8, 185x5, 185x3
Dips
BWx8, 35x8, 50x6

motoko013
10-26-2008, 07:41 PM
Today
Squat (w/parallel box)
135x8, 225x5, 275x3, 315x3, remove box, 315x3, 335x3, 355x2 (needed spot on last rep)
Hang Clean
135x5, 155x3, 165x1, 165x1, 165x1, 135x3
Front Squat
135x8, 155x8, 185x6
SLDL
135x8, 155x8, 185x8, 205x6
Abs
BWx8, 5x8, 10x7

motoko013
10-27-2008, 11:00 PM
Today
Bench
135x8, 185x5, 225x5, 245x3
DB Incline
70x10, 75x8, 80x8, 65x8 (with pause)
Pullups
BWx8, 30 - 3x5, BWx5
Lateral raise (superset w/curls)
30x8, 35x8, 35x8
Curl
60x6, 70x6, 80x3

motoko013
10-30-2008, 02:20 AM
Today
Military
95x8, 135x5, 155x3, 165x2 (last rep difficult)
Shoulder DB
55x10, 60x8, 65x8, 50x8 (with pause) then 2 more single hand reps each
Chinup
BWx8, 25x5, 30x5, 35x5, BWx5
Dips
BWx8, 40x5, 50x5, 60x5
Curl DB (superset with upright rows)
30x10, 35x8, 40x6 (rest between 4 and 5) 25x10 (on seated incline)
Upright rows
60x10, 80x10, 100x10, 25x8 (front raise DB)

motoko013
10-31-2008, 02:37 AM
Today
Deadlift
135x8, 225x5, 275x3, 315x3 (grip ****ty) 345x3 (straps)
DE Squat (parallel box)
135x8, (add box here) 225 - 8x2
Abs
BWx10, 5x8, 10x5 (3 more reps with weight on chest instead)
Seated Calf
1px15, 1p25x12, 1p35x10, 2px8
Shrug
135x10, (add straps) 225x10, 275x10, 315x8 (rom not so good)
Tbar row
1px10, 2px8, 2p25x8, 3px5, 3p10x5

motoko013
11-02-2008, 06:52 PM
Today
Bench
135x8, 185x5, 225x3, 250x3 (last rep had spot)
Incline
75x8, 80x6, 85x6, 70x8 (first 6 reps with pause, last 2 reps were one had at a time)
Pullup
BWx8, 35 - 3x5, BWx5
Curl
60x6, 70x6, 80x5 (last rep cheat curl)

motoko013
11-04-2008, 01:02 AM
Today
Squat
135x8, 225x5, 275x3, 315x3, 345x2
Hang Clean
135x5, 155x3, 135x5, 135x5
Front Squat
135x8, 185x5
SLDL
135x8, 185x5
Abs
BWx10, 5x8, 10x8, BWx8

motoko013
11-05-2008, 10:34 PM
Today
Military
95x8, 135x5, 155x3, 170x3
DB Shoulder
60x10, 65x8, 70x6, 55x8 (last 2 reps indiv)
Parallel Pullup (superset with dips)
BWx8, 40x2, BWx3, BW - 3x5 (squeeze at top)
Dips
BWx8, 45x5, 60x5, 70x5
Pullup/Dips circuit, 3, 2, 1 of each
DB curl
35x8, 40x6, 30x8 (inward), 30x6 (halfway hammer)

motoko013
11-14-2008, 12:05 AM
Sick (flu) for over a week...missed a lot

Today
Bench
135x8, 185x5, 225x3, 245x2
Incline
75x8, 80x6, 85x3
Pullups
BWx5, 35x4, 35x4, BWx5
Curl
60x8, 70x8
Lateral raise
30x8, 35x8

motoko013
11-18-2008, 10:57 PM
Today
Bench
135x8, 185x6, 225x5, 245x2, 135x8 (pause and go)
Incline
75x8, 80x8, 85x4, 70x8 (pause and go, last 2 reps indiv)
Pullups
BWx6, 35 - 5, 3, (start mix grip now) 3, 3, BWx5
Curl
60x8, 70x8, 80x4, 30x8 (hammer curl)
Lateral raise
30x8, 35x8
Abs
BWx8, 5x8, 10x5

motoko013
11-24-2008, 02:41 AM
Wednesday 11/19/08
Squat
135x8, 225x5, 275x3, 315x3, 335x2
Hang clean
135 - 3x3
Seated calf raise
1px12, 2p - 3x5
SLDL
135x8, 185x8, 225x5

Today
Bench
135x8, 185x5, 225x3, 245x2 (last rep needed spot)
Pullup
BWx5, 35 - 5,5,3, BWx5
Incline DB
75 - 8, 6, 6, 5
Curl
60x6, 70 - 3x6
Lateral raise
30 - 3x8

motoko013
11-25-2008, 02:50 AM
Today
Squat (no oly shoes, wide stance)
135x8, 225x5, 275x5, 315x5, (add box here) 275x5, 225x8
Sumo DE dead
135x7, 225x3, 225x3 (conventional)
Standing calf
75x6, 87.5 - 3x6 (straight, in, out)
Abs
BWx8, 5x8, 10x8
Seated calf
1px15, 1p15x12, 1p25x12