rokheads log

[rokhead]

hey everyone, my names joe. I'm 17, 5'8, 173lbs 10%ish bf, and have been training for slightly over a year. My goal is to get as strong and big as possible before next football season (im out for this one, motorcycle wreck ruined my season and made me lose 20ishlbs)
Right now my lifts are
bench 205x2, squat 315x1, deadlift 335x1

I'm starting a new routine this week. 3 day split and more focusing on strength


Monday-

DB row

2 warm up sets
70x8x2
70x8- right arm 70x6 - left arm
65x8-both arms

DB Curl

20x8
20x8
25x6

Weighted decline situps with 65lb DB in hand
1x10,1x9, 1x7

Deadlift

3 warmup sets
225x6 - grip gave
275x3 - weak grip, no straps or belt didnt want to push it



Weds-

Bench

5 warmup sets

185x3
185x3
205x2 PR

Incline DB press

42.5 3x8

Skullcrushers

2 warmup sets

EZ Bar+ 40 1x8,x6
EZ BAR + 20 2x8

DB shoulder press

30lbs x 3 x 10
30lbs x 1 x 9

[rokhead]

diet- im trying to bulk my way up to 200lbs. Only thing i have been counting is protein which has been a consistant 275-350g of protein everyday. If i had to ballpark fats 100-200g and carbs would be 300g or so. I am not concerned with gaining fat

[Coke]

Good deal on getting back to the weights after the motorcycle accident.

[rokhead]

FRI-
weighed 176lb

box squat -

45x12
135x10
185x10
225x8
245x5
275x5
315x3

wide grip pulldowns

160x6 x 4

hanging leg raises 3x10

barbell curl

45x10
65x6 x 3

[rokhead]

monday. weighed 176.2lbs
chest

DB Flat press

40x12
40x10
70x5x5 90 sec rest between sets - ended up working out good, on the last rep of the last set it took all i had.

cable pushdowns

30x8
35x8
35x8

db side laterals

15x4x8

hanging abs

3x10

[rokhead]

wed- went to do back, but it was hurting to much. I think ive got a problem with my lower back, i got pissed and just went home. Ill try again friday.

Thursday

BB Bench

45x6x2
95x6
115x3
135x1
--
185x3 stayed the same
190x3 +5lb
195x3 -10lb, +1 rep but no spotter

skullcrushers

EZBAR + 20 1x12
EZBAR + 40 3x8

DB shoulder press

35lb 3x10, 1x9 +5lbs


edit: now that i look at last weeks workout i knew i forgot something! forgot to do incline db :(

[rokhead]

bench:
185x6
185x4
185x2

barbell incline

135x5
135x5
135x4

pullovers

150x3x10

hanging leg raises
5x10

only had 1 meal in me, weighed 174 felt sick. I was going to hit upper back/legs but got a chance to work out with my bro, so we did chest.

[rokhead]

Wed-
Plate loading pulldowns

warm ups-
2 pps 4x6

barbell curl

65lb 3 x 6

Squat- ATG

warm ups-

225x10 - --- back got super tight, i believe something is wrong with my right lower back it was painful so i stayed here
225x5
225x5

abs

[rokhead]

sat-

DB row

warmups

70lbsx4x8

db curl
20x8
25x8x2

weighted decline situps
3x10

back extensions

4x10

back was still hurting, but it was managable

also i measured my arms today for the first time since my wreck and they are up from 15 to 16 inches :)

[Coke]

also i measured my arms today for the first time since my wreck and they are up from 15 to 16 inches :)

That's great man.

[rokhead]

mon

Db bench press - all weight used on these were PRs :)
warmups

75x6
75x6 -- easy
80x5
80x3

Incline DB press, paused at bottom explosive

45x10x3

rope pushdowns

35x12
42.5x8
42.5x8

DB shoulder press

30x4x10

weight was 172 which was depressing as my face is starting to puff out and ive lost my 6pack..but im at the same weight and stronger??? Might have to clean up my bulk, but ill stick with the quarter pounders atleast till 180, enough of them will get me there haha ;)

edit again: i have a hard time believing that weight. I think the scale is wrong, all other scales show me being 175-180 even though thats my normal scale it dissapeared for a few days in the gym i think they did something to it! My bodyfat is up, and im stronger than ever so i must weigh more...right?

[rokhead]

So i just added up what ive been eating for the first time in awhile today was:

4,928 calories
82 grams of fat
557 grams of carbs LOL
452 grams of protein.

Really didnt expect that, every day has been similar. Could be a little off, but thats a pretty close ballpark.Today was a healthier day. All the carbs come from food, and very little sugar but they are high on the GI scale. But what the hell, thats what winter bulks are for right?

[rokhead]

So i weighed 185 this morning with nothing in me and have been atleast 180 consistantly since thanksgiving :) hopefully i can keep it.

Last night - Chest

Bench press-

185x5 - was hurting my shoulder, had no spotter so i went down
155x10
155x8

Incline DB press, paused at bottom

45x3x10

Skullcrusher

60lbx3x8

DB shoulder press

30lbx4x10

[rokhead]

Wed -

LOW ass Box squats - 4 inches below parallel atleast, i was using the smallest box they had...looked like just a step?

Barx12
135x8
-add box
135x8
185x5
225x5
225x5
225x3 -- this third rep was fun, was stuck for a couple seconds coming off the box

Squat

185x18 - was easy enough, had 2 more in me but my right lower back was so ****ing tight and was pinching i stopped. Going to go to a chiropractor

After that my back was so tight i was limping, took me forever but i made it to my car making an old man grunt with every step. Its a big issue now, when i injured it 4 weeks back deadlifting i asked my buddy how my form looked and he said it was fine, must be a case of **** happening?? any input on this or possible thoughts?

[rokhead]

back got horribly messed up as i left the gym,cant straighten my back atm. I stepped into my truck and my right lower back felt like it ripped, hurt worse than my motorcycle wreck. I'll be going to the doctors now
before all that though

DB Row-

75x8
75x6
75x6
70x8

Cable hammer curl-

40x12
50x8
60x8
60x7

Weighted decline situps

4x12 w/ 45 in hand

Bodyweight back extensions

12, 7 - started getting tight my plan was to warm up to deadlift. I started to load up the deadlift bar but decided i shouldnt

Cable Shrugs (didnt feel like loading up a barbell, but the machine only went to 200)

100x12
200x12x4

after that i left and thats when my back felt like it ripped, i was yelling saying every cuss word i knew. Weight 180.4 though

[rokhead]

Went to chiropracter monday, going back tomorrow to find out whats wrong. Feels like muscle damage, hopefully they can do something though.

Did chest today

weight - 175.6 - havent been eating much since my back got hurt

Close grip bench press

45x6x2
95x6
135x6
155x3
165x3
185x3

DB incline flys

30x4x10

DB shoulder press

30x4x10

DB tricep behind head press



70x4x6

Note- Hadnt done close grip in awhile. 185 was a challenge, but probably could have gone to 205

[rokhead]

Found out my spine went out of alignment. Feeling better after 4 sessions

did chest today

DB BP

65x10
65x10
65x8

Dips BW

1x8
1x5
1x5

Pushdowns

45x3x8

Weighted situps

4x10

[rokhead]

Im also switching my routine back to a 5 day split, i feel like i just do much better Size and strength wise on it, lower volume just seems to get me injured and fat.

It will look like

Monday- chest- 1 set of tri
Tue- Back- 1 set of Bi
Wed- Shoulder+ trap (if no deadlift)
Thurs- legs
Fri- arms

With this i've seen the most size and strength gains, though im also considering


Mon- Chest,tri,shoulder
Tuesday- Upper Back/bi
Wed- leg- quads
Thursday- Chest
Fri- Lower back
Sat- hamstrings

I've done this before too, and seen solid gains but im not sure if i can recover fast enough for this i may add 2 days off in between. Any input?

[rokhead]

Feeling healthier and healthier now, its a good feeling :)

Did back today

Chin ups
Bodyweight
1x10
1x8
1x5
1x3

Middle rows, wide grip handle

60x8
70x10
80x7

DB curl

20lb

2x10
1x7
1x10

hyperextension w/ 45 in hand

3x10

first time i've hit my lower back since the injury, felt considerably better though still awkward and somewhat lopsided

[rokhead]

Bout to go to the gym, but heres yesterdays

Shoulder-

DB shoulder press

50x8
50x8
50x7

Cable shrugs (stack max is 200)

130x10
200x10
200x10

Cable upright Rows (stack max is 95)

45x12
57x10
57x10
57x8

Rear Delt machine (cant remember the max, but i wasnt even close)

70x10--x3

[rokhead]

Did arms, had about 30 minutes to squeeze this in before school. Short ass rest periods

DB Concentration curl-Slow Negs

25lbx10
35lbx8
35x6
35x4

DB Hammer Curls

20lbx10
20lbx10
20lbx6

Cable Curl

50x10
50x6
50x3

Tricep Dip machine (15 notches)

Notch 9 - x10
Notch 13-x8
notch 11x10

Cable rope pulldowns

45lbx3x10

Abs- Cable crunches 95lbx10x5

[rokhead]

Did legs today since i missed them thursday.

Squat

45x10
135x5
135x5
185x3
225x3
275xfail- rolled off my back was trying a new grip
275x2 - I was ok with this... weak...but ok. Mainly happy that my back had no pain
225x10
225x8

Leg curl

Sitting calf raises

[rokhead]

Pulldowns

75x10
100x8
120x5
140x5
180x5
200x2

Chest supported rows

2 plates + 2 25s| 2 x10
4 plates + 2 25s | 2 x6
2 plates + 2 25s| 2 x 10 Wide grip

Weighted decline situps
3x10

Deadlifts - no straps/belt

135x10
225x8
275x3
325x1

first time deadlifting since injuring my back, felt good. Focused more on form and nice n slow reps. Wasnt going to for another month, but it was killing me not to and i felt good.