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View Full Version : NEED ME SOME MOTIVATION! Time to get big and strong!



Herandi
11-19-2008, 03:11 AM
ok.......second journal.

brief history, 19 years old, 6 ft 1, went from about 155lbs to a my heaviest at around 210lbs, but lost a lot of weight due to lack of motivation and too many exams this past summer. I'm at about 182lbs now, trying to slow bulk to around 210 again and reassess from there really, just wanna make sure i'm getting a lot stronger in the proccess.

PR's (at 210):

Deadlift: 330lbs
Squat: 308lbs
Bench: 198lbs

836lbs total

Working my way up back to these numbers now though. Never really been that strong, but this is about to change! by the time i get up to 210 i wanna have a new total of 1200lbs. ambitious i know :)

routine is:

Monday: Training (Back, Hams, triceps)
Tuesday: Rest
Wednesday: Training (Chest, biceps, abs)
Thursday: Sprints
Friday: Rest
Saturday: Training (Quads, delts, calves, abs)
Sunday: Rest

Lifting with lower reps one week, then higher reps the next week and repeat.

yesterday (11/19/08):

Back, hams, triceps

Deadlifts - worked up to 286lbsx4 (130kg), improvement from last week
Weighted chins - BW+33lbsx5x4 (added weight since last week)
Seated hamstring curl - 154x5x2
Stiff legged deads - 88x8x3 (never done these before really, so starting real low)
CGBP - 149x5x4 (upped the weight since last week)

good workout, weights gone up on pretty much everything as they should!

Coke
11-19-2008, 06:11 AM
Good luck man, you'll be at a whole new level soon.

Herandi
11-20-2008, 01:05 PM
11/20/08

Chest, Bi's, abs

BB bench - 171x5x3 (77.5kg) (upped since last week), 165x5x2 (75kg)
Low incline DB bench - 77'sx5x2 (35kg) (up since last week)
EZ bar curls - Bar+66x5x2 (+30kg) (up from last week) Bar+55x5
DB curls - 44'sx5x2 (20kg's)
ab work

slowly but surely...

ReFuse2Lose
11-20-2008, 09:48 PM
You dont train your shoulders? :(

Herandi
11-21-2008, 06:47 AM
na i do, i hit em with quads on a separate day, as i'm trying to bring them up cos they're lagging

Cards
11-22-2008, 12:52 AM
you're going to fly past me. i better see a 405 deadlift in a few months. glad to see your back, took you damn long enough.

Herandi
11-24-2008, 03:17 PM
11/24/08

Back, Hams, Tris

DB rows - 88'sx8x3 (40kg) (PR perhaps? left deads as back wasn't 100% recovered)
DB stiff legged deads - 33'sx8x3 (15kg) (hammies still sore went v light)
hamstring curl - 139x10x3 (63kg)
Dips - BW+28x10 (+12.5kg) BW+22x10x2 (+10kg)

thoughts: meh...

Herandi
11-26-2008, 05:19 PM
11/27/08 Chest, bi's, abs

BB bench - 165x8x4 (75kg)
DB low incline bench - 72'sx10 (32.5kg), 72'sx8, 66'sx8 (30kg)
EZ bar curl - Bar+55x10x3
Hammer curls - 39'sx10x2
abs

Coke
11-27-2008, 05:14 AM
Moving some nice weight around...stay on it bro.

Herandi
11-29-2008, 11:04 AM
thanks coke buddy

11/29/08 Quads, Delts, calves

Front squat - 110x8x4 (50kg) (havenb't done these for ages so getting my balance back with light weight)
Lateral raises - drop set
Standing DB presses - 44'sx8 (20kg), 44'sx7, 44x6
BO db raises - 22'sx10x2 (10kg)
Seated calf raises - 66x12x2 (30kg)

gonna up the calories a bit and start picking things up

Cards
12-01-2008, 09:22 AM
looooking good, can't wait to see these numbers fly up.

Herandi
12-01-2008, 06:29 PM
thanks cards, all in good time my friend ;)

12/01/08 Back, hams, tris

Deadlifts - worked up to 292x4x3 (132.5kg) (had a pain in my left side of my back, shouldn't have really carried on doing back but oh well)
Chin ups - BW+36x5x3 (+16.25kg)
Hamstring curl - 169x5x2 (77kg)
CGBP - 154x5x4 (70kg)

although had pain in my back weights gone up on everything so good workout

Coke
12-02-2008, 06:07 AM
Good job for both days man.

Herandi
12-04-2008, 12:21 PM
thank you sir coke!

12/4/08 Chest, bi's, abs

BB bench - 176x5x3 (80kg) (didn't feel heavy!) 165x5x2 (75kg)
Low incline DB bench - 77'sx5x3 (35kg's)
EZ bar curls - 94x5x2 (42.5kg) 88x5 (40kg) (is the ez curl bar 10kg?)
Hammer curls - 44'sx5x2 (20kg's)
Abs

great workout had tonnes of energy weights moved up on bb bench and ez curls

Coke
12-06-2008, 05:06 PM
Fine groove going dude, don't let up.

Herandi
12-09-2008, 05:42 PM
thanks coke, i'll try not to...

12/10/08 Chest, bi's, abs

BB bench - 171x8x2 (77.5kg) (increased for reps) 165x8x2 (75kg)
Low incline DB bench - 72'sx10x2 (32.5kg's)
EZ bar curls - 83x8 (37.5kg) (increased for reps) 77x8x2 (35kg)
Hammer curls - 39'sx10 (17.5kg's)
incline flyes
Abs
_____

good workout, glad to get the pr for reps on bench, seem to be feeling strong in the gym recently, calories are around 3800. Holding onto a bit of extra water though so weight seems to be fluctuating quite a bit so not really sure how much over maintenance i am, oh well as long as numbers are going up im happy.

Herandi
12-10-2008, 06:22 PM
12/11/08 Back, hams, tris

Deadlifts - 275x7x2 (125kg) (+1 rep), 264x8 (120kg)
Pull ups - Bwx12, Bwx10x2
BB shrugs - 176x12x2 (80kg)
Stiff legged deads db - 50'sx8x4 (22.5kg's) (up)
Dips - BW+33x10 (+15kg) (up), BW+33x8, BWx12
Hamstring curl - 154x10x3 (70kg) (up)

Back wasn't feeling that strong, dips were good, one of my favourite exercises. added in BB shrugs for traps too.

Coke
12-11-2008, 06:02 AM
Fine back-to-back efforts guy.

Herandi
12-15-2008, 12:28 PM
thanks coke

12/15/08 Back hams tris

Deadlifts - 297x4x3 (135kg) (up since last week), 286x4
Chin ups - BW+39x5x2 (+17.5kg) (up!), BW+33x5 (+15kg), BWx6
BB shrugs - 198x7x2 (90kg)
Hamstring curl - 8/15x6x2
Dips - BW+36x5x4 (+16.25kg) (up!)

Good day at the office! i have been finding recently that whenever i do chin ups after the first 2 sets i have such a big forearm pump that i can't lift myself up anymore haha, oh well

Cards
12-15-2008, 09:55 PM
chins looking good, i hated weighted chin ups... so i added them to my routine lol.

Herandi
12-17-2008, 06:21 PM
cards - cheers man, yeah they're starting to grown on me but can be brutal at times

12/18/08 Chest, Bi's, abs

BB bench - 132x5 (60kg)(wu), 182x5 (82.5kg) (PR i think!), 176x5x3 (80kg), 132x12 (60kg)
Low incline DB bench - 72'sx5x2 (32.5kg), 66'sx5 (30kg)
EZ bar curl - 94x5x2 (42.5kg)
hammer curls - 44'sx5x2 (20kg)
Abs - leg raises and weighted decline sit ups


pretty sure the BB bench was a PR so good stuff

Coke
12-18-2008, 06:53 AM
No kidding man, good stuff there on the bench.

Cards
12-20-2008, 07:53 PM
keep up the good benching man.

mattburns
12-29-2008, 07:50 AM
Looks like we have similar strength with deads/bench at the mo.

Looking forward to seeing some progress I'll have to make sure I keep up.

Cards
01-04-2009, 03:49 PM
yo where you at, stop being lazy and post that ****.

Herandi
01-20-2009, 10:04 AM
haha cards i love your tough love! got a shoulder injury benching so took it easy for a couple weeks, just got back into it a few days ago but still hitting up the bulk hard!

mattburns
01-20-2009, 01:56 PM
Get back on track mate!

Hope to see some decent numbers being put up in here again.

Cards
02-11-2009, 10:59 PM
where are these workouts!?