Fighter's Journal

[Fighter_15]

4/20/09

I have been lifting on and off for about 3 years now. I don't really do it for sports or anything just to getting bigger, stronger, and look better. I decided I should start a journal because for the last month or so I have been doing a form of the westside method and I would like people to oversee what I am doing.

Mon.-ME LEG DAY

Low Box Squat Max 1
2x5@95
1x5@135
1x5@185
1x1@225
1x1@255
1x1@295
1x0@305- I sat down on the box and couldn't get it up at all.

I'm kind of pissed off at this because I got 295 2 weeks ago and now today I didn't go up at all.

Leg Curls 3x15
1x15@25
1x15@25
1x15@25

Glute Ham Raises 5x8
1x8
1x8
1x8
1x8
1x8
I realized I have been doing these wrong. My gym has the Atlantis setup and it has a pad for your knee then in front of that it has the big round pad. I usually rested my knees on the knee pad but now I do it without my knee touching the pad. Instead my quad/knee touches the round pad a little bit. This makes it a lot harder.

Abs

Before I started doing Westside I could do 320x4 on the squat. I'm not sure If I could still get that but I seeing that I only got 295x1 I'm assuming box squats are a lot harder then regular squats.

Did some light cardio to.

20 minutes jumping rope.
2 rounds of shadow boxing.
8 miles on exercise bike.

[Fighter_15]

4/22/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
2x5@95
1x5@135
1x5@185
Added Boards
1x5@225
1x3@255
1x1@285
1x1@300
1x1@315
1x1@325
1x1@335-10 LB PR. This went up fairly easy I was surprised. I was going to try 345 but I have been advised to stop after a PR.

4 Board Press Work up to Max 5

1x5@225
1x5@255
1x5@285
1x5@300
1x5@315-PR. Last time I did these I only got 3 reps. It was pretty easy though so I decided to go up 10 LBS.
1x5@325-Got it. The last rep was kind of hard other then that it went smooth.

I'm not sure if I got stronger or what the deal was. I put the boards under my shirt this time though as opposed to outside my shirt which I think made a big difference because the board wasn't moving at all.

Elbow Out Extensions 3x15

1x15@70
1x15@70
1x13@70-Only got 13 on the last set.

Chest Supported Rows 3x10

1x10@110
1x10@115
1x10@115

Face Pulls 3x15
1x15@80
1x15@90
1x15@90

9 Miles on the exercise bike.

Overall I am very satisfied with this workout. I was happy with the PRs although as I stated earlier I'm not sure If I got stronger or if it was because the boards were more stable on my chest since I put them under my shirt. I kind of want to do this workout again next week because I think I can hit more PRs but I'm not sure. If not my cycle is supposed to be this workout, floor presses, bench with mini bands, bench with straight weight.

[Fighter_15]

4/23/09

Thursday

Shoulders/Biceps/Traps

Front Military 4x5

1x5@205
1x5@205
1x5@205
1x5@205-PR. Last week I only got 4 reps.

Curls 3x10

1x10@105
1x10@105
1x10@110

Shrugs 3x10

1x10@325
1x10@330
1x10@335

Quick workout only took about 45 minutes. Might do some abs later or some light cardio.

4/24/09

DE LEG DAY

Box Squats 12x2@55%

1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160
1x2@160

Speed DL 6x1@60%

1x1@225
1x1@225
1x1@225
1x1@225
1x1@225
1x1@225

Glute Ham Raises 5x8

1x8
1x8
1x8
1x8@10
1x8@10

[Fighter_15]

4/25/09

Saturday - DE BENCH DAY

Bench Press 10x3@35% - 3 Grips

1x3@115 Index on smooth
1x3@115 Index on smooth
1x3@115 Index on smooth
1x3@115 Thumb Length From smooth
1x3@115 Thumb Length From smooth
1x3@115 Thumb Length From smooth
1x3@115 Pinkie on ring
1x3@115 Pinkie on ring
1x3@115 Pinkie on ring
1x3@115 Pinkie on ring

Close Grip 5x5

1x5@225
1x5@225
1x5@225
1x5@225
1x5@225

Elbow Out Ext. 2x20

1x20@65
1x20@65

Hammer Curls 2x20

1x20@45
1x20@45

Reverse Hypers 2-3 sets 25 reps

Abs

Pretty good workout. I went up on close grip. Last week on the last set of 225 for close grip I only got 4 reps but this week I got 5 and it was fairly easy.

[Fighter_15]

4/27/09

ME DEADLIFT DAY - MONDAY

Deadlift off 2 inch block

2x5@135
1x5@185
1x3@225
1x3@275
1x1@295
1x1@315
1x1@335
1x1@365
1x1@385
1x1@390-5 LB PR

Glute Ham Raises 5x8

1x8@10
1x8@10
1x8@10
1x8@10
1x8@10

Leg Curls 3x15

1x15@25
1x15@25
1x15@25

Toe Raises 30 reps

1x30@30

Abs

Biked 5 miles

Ran some sprints

[Fighter_15]

4/29/09

ME BENCH DAY

Floor Presses

2x5@95
1x5@135
1x5@185
1x5@205
1x3@225
1x3@245
1x1@275
1x1@295
1x1@305 - 10 lb PR and was easy
1x1@315 - 20 lb PR was kind of hard but I didn't have a spot so I stopped.

Elbow Out Ext. 3x15

1x15@70
1x15@70
1x15@70

Chest Supported Row 3x10

1x10@115
1x10@120
1x10@125

Face Pulls 3x15

1x15@90
1x15@90
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

These all went pretty smooth. The hardest part of the dumbell fly's is getting them from the ground up by my chest so I can do them lol. My gym only goes up to 110 lbs for dumbells though which kind of sucks. In a month I'll be up to doing all 3 sets a 110 and when I want to increase after that I'm not sure what I'm going to do. I'll have to figure something out.

Maybe some abs and cardio later.

[Fighter_15]

4/30/09

Front Military Press 4x5

1x5@205
1x5@205
1x5@205
1x5@205

Curls 3x10

1x10@110
1x10@110
1x10@110

Shrugs 3x10

1x10@335
1x10@335
1x10@335

[Fighter_15]

5/2/09

DE BENCH DAY

Bench Press 10x3@35%

1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring

Close Grip 5x5

1x5@230
1x5@230
1x5@230
1x5@235
1x5@235

Elbow Out Extensions 2x20

1x20@70
1x20@70

Hammer Curls 2x20

1x20@45
1x20@45

Reverse Hypers 2 sets of 25-30 reps

Abs

[Fighter_15]

5/4/09

ME SQUAT DAY

1x5@135
1x5@180
1x3@280
1x5@320-PR

1x15 - Quad Curl

1x15 - Ham Curl

1x30@30 - Toe Raises

[Fighter_15]

5/6/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

1x5@95
Added Bands
1x5@135
1x3@185
1x3@200
1x1@210
1x1@225
1x1@235
1x1@245
1x1@255-10 LB PR
1x1@265-20 LB PR

Elbow Out Extensions 3x15

1x15@70
1x15@70
1x15@70

Chest Supported Row 3x10

1x10@125
1x10@125
1x10@125

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

[Fighter_15]

5/7/09

ME DEADLIFT DAY

2x5@135
1x5@185
1x3@225
1x1@275
1x1@295
1x1@315
1x1@335
1x1@365
1x1@385
Stopped here because this was very hard.

Abs

Last time I deadlifted I got 390 but the set of 385 was very hard so I didn't try anymore. I think it was because I forgot to bring chalk and my hands were slipping. Also, I squatted on monday. I'm kind of pissed but I just have to move on.

[Fighter_15]

5/8/09

Shoulders/Traps/Biceps

Front Military 4x5

1x5@205
1x5@205
1x5@205
1x4@205- Only got 4 for some reason

Curls 3x10

1x10@110
1x10@110
1x10@110

Shrugs 3x10

1x10@335
1x10@340
1x10@340

[Fighter_15]

5/9/09

DE BENCH DAY

Bench Press 10x3@35%

1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring

Close Grip 5x5

1x5@235
1x5@235
1x5@235
1x5@235
1x5@235

Elbow Out Extensions 2x20

1x20@70
1x20@70 - Only got 13

Hammer Curls 2x20

1x20@45
1x20@45

Abs

[Fighter_15]

5/11/09

ME SQUAT DAY

1x10 w/ bar
1x5@135
1x5@180
1x2@280
1x4@330- Wanted to get 5 but only got 4. Will repeat at 330 next week and hopefully get 5.

One legged squats 30 with each leg.

1x30@40 - Toe raises.

[Fighter_15]

5/13/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
2x5@95
1x5@135
1x5@185
1x3@225
1x1@255
1x1@275
1x1@295
1x1@305
1x1@315
1x1@325-10 LB PR
1x1@330-Went up very slow but I got it. 15 LB PR

Elbow Out Ext. 3x15

1x15@70
1x15@75
1x15@75 - Only got 12

Chest Supported Rows 3x10

1x10@125
1x10@130
1x10@130

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

[Fighter_15]

5/14/09

ME DEADLIFT DAY

DEADLIFT

1x8@230
1x5@285
1x3@325
1x1@370
1x1@375
1x1@385
1x5@315

All these sets were fairly easy. I wasn't sure how much I could do though since I have been working up to 1 rep max off a 2 inch block for a while. Now I'm going to go back to deadlifting straight off the floor. Next week I will do all 3 singles at 385 at least. I'm want to get to all 3 singles at 405 within the next month which I think is a reasonable goal.

Front Military 4x5

1x5@205
1x5@205
1x5@205
1x5@205

Curls 3x10

1x10@110
1x10@110
1x10@110

Shrugs 3x10

1x10@335
1x10@335
1x10@335

Abs

[Fighter_15]

5/16/09

DE BENCH DAY

Bench Press 10x3@35%

1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring

Close Grip 5x5

1x5@240
1x5@240
1x5@240
1x5@245
1x5@245- Only got 4

Elbow Out Extensions 2x20

1x20@70
1x20@70 - Only got 15

Hammer Curls 2x20

1x20@45
1x20@45

Abs

5 Ladders

5 Sprints up and down gym

[Fighter_15]

5/18/09

ME SQUAT DAY

1x10 no weight

1x5@180
1x5@230
1x3@280
1x5@330-PR

1x15 leg curl
1x15 leg extension

5 mile bike ride

sprints

abs

[Fighter_15]

5/20/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
2x5@95
1x5@135
1x5@185
Added Boards
1x5@225
1x3@255
1x1@285
1x1@300
1x1@315
1x1@335
1x1@345-10 LB PR
1x1@350-15 LB PR - Might of been able to do more but decided to stop.

4 Board Press Work up to Max 5

1x5@255
1x5@285
1x5@300
1x5@315
1x5@325
1x5@335-10 LB PR

Elbow Out Extensions 3x15

1x15@70
1x15@75
1x13@75-Only got 12

Chest Supported Rows 3x10

1x10@125
1x10@130
1x10@130

Face Pulls 3x15
1x15@100
1x15@100
1x15@100

[Fighter_15]

5/21/09

ME DEADLIFT DAY

DEADLIFT

1x8@235
1x5@295
1x3@340
1x1@385
1x1@385
1x0@385-Failed
1x5@315

FRONT MILITARY 4X5]

1x5@205
1x5@205
1x5@205
1x5@205

CURLS 3X10

1x10@110
1x10@110
1x10@110

SHRUGS 3X10

1x10@335
1x10@335
1x10@335

[Fighter_15]

5/23/09

DE BENCH DAY

Bench Press 10x3@35%

1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Index On Smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Thumb Length from smooth
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring
1x3@115 - Power Ring

Close Grip 5x5

1x5@240
1x5@240
1x5@245
1x5@245
1x5@245

Elbow Out Extensions 2x20

1x20@70
1x20@70 - Only got 15

Hammer Curls 2x20

1x20@45
1x20@45

Abs

[Fighter_15]

5/25/09

ME SQUAT DAY

Barbell Squats
1x10 w/bar
1x5@180
1x3@280
1x2@340-Was going for five but only got about 2. On the third one I didn't go down far enough and on the 4th one I failed.

One Legged Squats
1x30@10

One Legged Toe Raises
1x30@40

[T o m m Y]

Strong stuff going on in here!
i likey!

[Fighter_15]

Strong stuff going on in here!
i likey!

Thanks man.

[Fighter_15]

5/27/09

ME BENCH DAY

Floor Presses

2x5@95
1x5@135
1x5@185
1x3@205
1x3@225
1x1@245
1x1@275
1x1@305
1x1@315
1x1@320 - 5 LB PR. Might of been able to do more but decided to stop.

Elbow Out Ext. 3x15

1x15@70
1x15@75
1x15@75

Chest Supported Row 3x10

1x10@130
1x10@130
1x10@130

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

Abs

[Fighter_15]

5/28/09

Deadlift-work up to max 1

1x5@0
1x5@135
1x5@185
1x3@225
1x3@275
1x1@315
1x1@335
1x1@365
1x1@385
1x1@395-5 LB PR

Front Military 4x5

1x5@205
1x5@205
1x5@205
1x5@205

Curls 3x15

1x15@95
1x15@95
1x15@95

Shrugs 3x15

1x15@315
1x15@315
1x15@315

[Fighter_15]

5/30/09

DE BENCH DAY

Speed Bench 6x4@60% - Three Grips

1x4@198
1x4@198
1x4@198
1x4@198
1x4@198
1x4@198

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x5@245 - Only got 3

Overhead Triceps 2x20

1x20@90
1x20@90- Only got 10 the first time so I stopped then did a few more.

I woke up sunday and my triceps were very sore. I think doing those Overhead's were what did it because I haven't done them in a while. I was happy I almost got all 5 sets at 245 though. I have slowly been going up every week on the close grip presses and it has definitely been helping my bench.

[Fighter_15]

6/1/09

ME SQUAT DAY

SQUAT

1x5@285 - Starting a new workout. Next week I will go up to at least 305.
1x5@285

PAUSE SQUATS 2X5

1x5@180
1x5@200 - Both sets were pretty easy. I will go up next week

RDL 5x6

1x6@180
1x6@180
1x6@180
1x6@180
1x6@180-All were pretty easy. Will go up.

TOE RAISES 1x30

1x30@40

[Fighter_15]

6/3/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

1x5@95
1x5@135
Added Bands
1x3@185
1x3@205
1x1@225
1x1@245
1x1@255
1x1@265
1x1@275-10LB PR
1x1@280-15LB PR

Elbow Out Extensions 3x15

1x15@75
1x15@75
1x15@75

Chest Supported Row 3x10

1x10@135
1x10@135
1x10@135

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

[Fighter_15]

6/4/09

ME DEADLIFT DAY

Deadlift

1x3@255
1x3@255
1x3@255
1x3@255
1x3@255
1x3@255
1x3@255
1x3@255

Rack Lockouts 2x5

1x5@315
1x5@335

Seated Good Mornings 3x10

1x10@135
1x10@155
1x10@185

Front Military

1x8@165
1x5@190
1x5@200
1x1@225
1x1@225
1x1@225
1x5@195

Dumbell Shrugs 3x8

1x8@60
1x8@60
1x8@60

[Fighter_15]

6/6/09

DE BENCH DAY

FLAT BARBELL SPEED 6X4@65%

1x4@215-IOS
1x4@215-IOS
1x4@215-TLFS
1x4@215-TLFS
1x4@215-POWER RING
1x4@215-POWER RING

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x5@245

Overhead Triceps 2x20

1x20@90
1x20@90-Only got 18

Hammer Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

6/13/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
2x5@95
1x5@135
1x5@185
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@335-5LB PR

Elbow Out Ext. 3x15

1x15@75
1x15@75
1x15@75

Chest Supported Rows 3x10

1x10@135
1x10@135
1x10@140

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x10

1x8@100
1x8@100
1x8@100

[Fighter_15]

6/11/09

ME DEADLIFT DAY

DEADLIFT

1x2@295

1x3@235
1x3@235
1x3@235
1x3@235
1x3@235
1x3@235
1x3@235
1x3@235

CIRCUIT 3x8

Stiff Leg Deadlifts- 135, 135, 205
Bent Over Rows- 135, 135, 135
Underhand Grip Pulldowns - 60, 70, 80
Good Mornings - 135, 135, 135

Abs

[Fighter_15]

6/13/09

DE BENCH DAY

Flat Barbell Bench

1x4@198-IOS
1x4@198-IOS
1x4@198-TLFS
1x4@198-TLFS
1x4@198-Power Ring
1x4@198-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x4@245- Should of got 5 but I hit the rack on the 4th rep and it threw me off.

Overhead Triceps 2x20

1x20@90
1x20@90

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

6/15/09

ME SQUAT DAY

SQUATS

1x10 w/ bar
1x10@130
1x10@230
1x10@230

TOE RAISES

1x30@30

I'm on week 2 of Ed Coan's Squat routine. We'll see how it goes. Next week I have to do 2 sets of 8 @ 240.

[Fighter_15]

6/17/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
2x5@95
1x5@135
1x5@185
Added Boards
1x5@225
1x1@295
1x1@315
1x1@335
1x1@350
1x1@355-5lb PR

4 Board Press Work up to Max 5

1x5@255
1x5@285
1x5@300
1x5@315
1x5@335
1x5@340-5lb PR

Elbow Out Extensions 3x15

1x15@75
1x15@75
1x13@75

Chest Supported Rows 3x10

1x10@135
1x10@140
1x10@140

Skipped out on the face pulls. I have been sick for the past couple days. My body was very dehydrated during this workout and it was obvious. It was nice to still hit a few PR's though. I should be fine by next week.

[Fighter_15]

6/18/09

ME DL DAY

Deadlift

1x2@315

Speed Sets
1x3@260
1x3@260
1x3@260
1x3@260
1x3@260
1x3@260

Circuit 3x8
Stiff Legged Deadlifts - 225,235,245
Bent Over Rows - 135, 145, 145
Underhand Lat Pulldowns - 120,130,140
Good Mornings - 135,145,145

[Fighter_15]

6/20/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x4@245

Elbow Out Ext. 2x20

1x20@70- only got 17
1x20@70-only got 15

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

6/22/09

ME SQUAT DAY

SQUATS

1x10 w/ bar
1x10@130
1x10@240
1x10@240

TOE RAISES

1x30@30

[Fighter_15]

6/24/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x5@205
1x3@225
1x1@275
1x1@305
1x1@315
1x1@325 - 5 LB PR.
1x1@330 - 10 LB PR.

Elbow Out Ext. 3x15

1x15@75
1x15@75
1x15@75

Chest Supported Row 3x10

1x10@140
1x10@140
1x10@140

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

Abs

[Fighter_15]

6/25/09

ME DL DAY

Deadlift

1x2@335

Speed Sets
1x3@280
1x3@280
1x3@280
1x3@280
1x3@280
1x3@280

Circuit 3x8
Stiff Legged Deadlifts - 225,235,245
Bent Over Rows - 135, 145, 145
Underhand Lat Pulldowns - 120,130,140
Good Mornings - 135,145,145

[Fighter_15]

6/27/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x4@245

Elbow Out Ext. 2x20

1x20@70- only got 17
1x20@70-only got 15

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

6/29/09

ME SQUAT DAY

SQUATS

1x10 w/ bar
1x10@130
1x10@255
1x10@255

TOE RAISES

1x50@30

[Fighter_15]

7/1/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@245
1x1@265
1x1@275
1x1@285-fail
1x1@285-Got pissed and tried again. 5 LB PR.

Elbow Out Extensions 3x15

1x15@75
1x15@75
1x15@75

Chest Supported Row 3x10

1x10@140
1x10@140
1x10@140

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Fighter_15]

7/2/09

ME DL DAY

Deadlift

1x2@355

Speed Sets
1x3@295
1x3@295
1x3@295
1x3@295
1x3@295

Circuit 3x8
Stiff Legged Deadlifts - 245,245,245
Bent Over Rows - 145, 145, 145
Underhand Lat Pulldowns - 140,150,160
Good Mornings - 145,145,145

Abs

[slashkills]

Solid workouts dude

[Fighter_15]

Solid workouts dude

Thanks pimp.

[Fighter_15]

7/4/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x5@245

Overhead Triceps

1x20@90
1x20@90

Hammer Curls 2x20

1x20@40

[Fighter_15]

7/6/09

ME SQUAT DAY

5 reps w/bar
1x5@180
1x5@230
1x5@265
1x5@265

The fifth week of the Ed Coan Squat Routine I'm using. Every week has been pretty easy so far.

[Fighter_15]

7/8/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x5@185
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330-FAIL! I got it half way but couldn't lock it out. Kind of shocking since last time I did flat barbell bench I got 335. I was expecting to get 340 possibly. But I guess it was just an off day.

Elbow Out Ext. 3x15

1x15@75
1x15@75
1x15@75

Chest Supported Rows 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

[Fighter_15]

7/9/09

ME DL DAY

DL

1x3@315
1x3@315
1x3@315

Speed DL

1x3@260
1x3@260
1x3@260

Power Shrugs 3x5

1x5@225
1x5@225
1x5@225

Stiff Legged Deadlifts 3x5

1x5@255
1x5@255
1x5@265

Bent Over Rows 3x5

1x5@145
1x5@155
1x5@165

Underhand Grip Lat Pulldowns 3x5

1x5@160
1x5@170
1x5@180

Good Mornings 3x5

1x5@155
1x5@165
1x5@175

[Fighter_15]

7/12/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@245
1x5@250

Elbow Out Extensions 2x20

1x20@70
1x20@70-only got 16

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

7/13/09

ME SQUAT DAY

10 reps w/bar
1x5@130
1x5@230
1x5@280
1x5@280

Week 6 of ed coan's squat routine. Today was kind of hard but I got it. I was kind of tired this morning when I did it for some reason.

[Fighter_15]

My ME Bench day is tomorrow. I'm going to come in with a lot of rage :swear::bang: since my last ME Bench workout went very bad.

[Fighter_15]

7/15/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x5@185
Added Boards
1x3@225
1x1@295
1x1@315
1x1@335
1x1@350
1x1@355-Was very hard so I stopped. No new PR. :swear:

4 Board Press Work up to Max 5

1x5@285
1x5@300
1x5@315
1x5@335
1x5@340

Elbow Out Extensions 3x15

1x15@75
1x15@80
1x13@80 - only got 13

Chest Supported Rows 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

[Fighter_15]

7/16/09

ME DL DAY

DL

1x2@335

Speed DL

1x3@275
1x3@275
1x3@275

Power Shrugs 3x5

1x5@255
1x5@255
1x5@255

Stiff Legged Deadlifts 3x5

1x5@265
1x5@275
1x5@275

Bent Over Rows 3x5

1x5@165
1x5@175
1x5@175

Underhand Grip Lat Pulldowns 3x5

1x5@200
1x5@200
1x5@200

Good Mornings 3x5

1x5@175
1x5@185
1x5@185

Front Military

1x8@165
1x5@190
1x3@200
1x1@225
1x1@230
1x1@230
1x5@195

[Brian999]

Nice benching dude!

[Fighter_15]

Nice benching dude!

Thanks. The bench press has always been my best lift. I think I'm hitting a wall on it though. I gotta put on some weight. At 5'11 and 175 pounds I'm a twig.

[Fighter_15]

7/18/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@245
1x5@250
1x5@250

Elbow Out Extensions 2x20

1x20@70
1x20@70

Hammer Curls 2x20

1x20@40
1x20@40

[slashkills]

strong stuff but i have a few questions. ON DE bench how come you are doing sets of four? most do sets of three. Also i noticed that your bench progress slowed a bit. How is your protein intake? is it 1gram per body pound. My lifts all stalled when i wasnt getting enough protein.

[Fighter_15]

strong stuff but i have a few questions. ON DE bench how come you are doing sets of four? most do sets of three. Also i noticed that your bench progress slowed a bit. How is your protein intake? is it 1gram per body pound. My lifts all stalled when i wasnt getting enough protein.

I used to do 10 sets of 3 but I switched to 6x4 because a powerlifting guy around here told me it might help. My bench progress has definitely slowed. I do flat barbell bench every 4 weeks. Two times ago I got 335. Then last time I did it I got 330 only half way up. I'm not sure why this happened but there is a number of reasons that I'm going to assume are the problem.

1. My calorie intake is never consistent.
2. My protein intake is never consistent and it's never 1 gram per lb of body weight.
3. I stayed up till 3 or later 4 days in a row then benched.
4. I work 40 hours a week doing physical work.

I need to get my calorie and protein intake up but it's hard when I'm working all the time. I don't get very long lunch breaks either it sucks. Once summer ends though all those problems will be fixed.

[Fighter_15]

7/20/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x5@230
1x5@290
1x5@290

Was sort of hard but not bad.

Week 7 of Coan's squat routine which is the halfway mark. I'm up to 305 for 2 sets of 5 next week. I'm happy that it's back over 300. Doing a 400 raw squat by the end of September is a goal of mine.

[Fighter_15]

7/22/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x5@205
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@335 - FAIL

Elbow Out Ext. 3x15

1x15@80
1x15@80
1x15@80

Chest Supported Row 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@110

Dumbell Press 3x8

1x8@100
1x8@100
1x8@100

[Fighter_15]

7/23/09

ME DL DAY

DL

1x2@355

Speed DL

1x3@295
1x3@295
1x3@295

Power Shrugs 3x5

1x5@275
1x5@275

Stiff Legged Deadlifts 2x5

1x5@285
1x5@290

Bent Over Rows 2x5

1x5@175
1x5@180

Underhand Grip Lat Pulldowns 2x5

1x5@200
1x5@200

Good Mornings 2x5

1x5@185
1x5@185

Front Military

1x8@165
1x5@190
1x3@205
1x1@230
1x1@230
1x1@230
1x5@195

[Fighter_15]

7/25/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@245
1x5@245
1x5@250
1x5@250
1x5@250

Elbow Out Extensions 2x20

1x20@70
1x20@70

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

7/27/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x5@230
1x5@305
1x5@305

[slashkills]

When you failed with 335lbs most recently on bench where did you fail? was it mid way up like with the 330lbs the week or so before? if so throw in some 2-4 board work on maybe some band work. Make sure you get those calories and proteins up. that is the most likely reason your stalling because your effort and workouts look solid. Keep it up!

[Fighter_15]

When you failed with 335lbs most recently on bench where did you fail? was it mid way up like with the 330lbs the week or so before? if so throw in some 2-4 board work on maybe some band work. Make sure you get those calories and proteins up. that is the most likely reason your stalling because your effort and workouts look solid. Keep it up!

When I failed on the 330 on bench I got half way up. When I failed on the 335 floor press I barely got it off the floor. I think your right on when you said it's my calories and protein intake. Also, I do 2-4 board work and mini bands. Check out my journal more thoroughly sometime. I do 2 board 4 board, floor press, mini bands, then regular bench.

[slashkills]

Yea i should have phrased that differently, i wasnt saying you didnt do those things but its something that could be continued. You have some real strong stuff in here. Im hoping to be where your at some day. Ill stop by more often and steal some ideas from your workouts. any fighting in your future?

[Fighter_15]

Yea i should have phrased that differently, i wasnt saying you didnt do those things but its something that could be continued. You have some real strong stuff in here. Im hoping to be where your at some day. Ill stop by more often and steal some ideas from your workouts. any fighting in your future?

Used to train boxing a little bit. Had to quit though due to school sports. I'd like to get back into it but I want to keep lifting heavy and it's hard to do all that cardio plus lift heavy.

Also, you definently can get to where I'm at someday. It takes a lot of hard work but you can do it. It's funny you say that because I look up to most guys on here and say the same thing.

[Fighter_15]

7/29/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@285
1x1@290-Got it but didn't touch my chest.
1x1@290-Killed it for a 5lb PR. Should of tried 295.

Elbow Out Extensions 3x15

1x15@80
1x15@80
1x15@80

Chest Supported Row 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Fighter_15]

7/30/09

ME DL DAY

1x2@375

Speed Sets

1x3@275
1x3@275
1x3@275

Power Shrugs 2x5

1x5@295
1x5@295

Stiff Legged Deadlifts 2x5

1x5@295
1x5@295

Bent Over Rows 2x5
1x5@180
1x5@180

Underhand Grip Lat Pulldowns 2x5
1x5@200
1x5@200

Good Mornings 2x5

1x5@185
1x5@185

Front Military

1x8@165
1x5@190
1x3@205
1x1@230
1x1@230
1x1@235
1x5@195

[Fighter_15]

8/1/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@250
1x5@250
1x5@250
1x5@250
1x5@250

Elbow Out Extensions 2x20

1x20@70
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

8/3/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x5@230
1x3@315
1x3@315

Toe Raises

1x30

[Fighter_15]

8/5/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x5@185
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@335
1x1@345-10LB PR! I think I had at least 350 in me but I decided to stop at 345 since it was a 10LB PR.

Elbow Out Ext. 3x15

1x15@80
1x15@80
1x15@85

Chest Supported Rows 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

[Fighter_15]

8/6/09

ME DL DAY

1x1@385

Speed Sets

1x3@275
1x3@275
1x3@275

Power Shrugs 2x5

1x5@295
1x5@295

Front Military

1x8@165
1x5@190
1x3@205
1x1@230
1x1@235
1x1@235
1x5@195

[Fighter_15]

8/8/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@250
1x5@250
1x5@250
1x5@250
1x5@250

Elbow Out Extensions 2x20

1x20@70
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

8/10/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x5@230
1x3@330
1x3@330

Toe Raises

1x30

[slashkills]

great work in here still! congrats on that 10lb PR a while back on bench

[Fighter_15]

Yea I was really happy when I got it. I couldn't believe how easy it went up to. I think I could of gotten 350 at least for sure. Getting 365 has been a goal of mine since it is 3 plates and a 25 pound plate. I should be able to get there within 2-3 months I'm hoping. Then a longer term goal is to bench 405 which is 4 plates. My other lifts are progressing nicely to.

[Fighter_15]

8/12/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x5@185
Added Boards
1x3@225
1x1@275
1x1@295
1x1@315
1x1@335
1x1@350
1x1@360-5LB PR
1x1@365-10LB PR-It was fairly easy to. Could of gotten more but since it was a 10LB PR I decided to stop.

4 Board Press Work up to Max 5

1x5@285
1x5@300
1x5@315
1x5@335
1x5@345 - 5LB PR

Elbow Out Extensions 3x15

1x15@80
1x15@85
1x13@85

Chest Supported Rows 3x10

1x10@145
1x10@145
1x10@145

Face Pulls 3x15

1x15@100
1x15@100
1x15@100

Very good workout today. It was nice getting 365 with the 2 board. I like when I add on either a 25, 35, or 45LB plate.

[Fighter_15]

8/13/09

ME DL DAY

1x5@135
1x2@225
1x2@315
1x1@365
1x1@395-Previous max was easy.
1x1@405-10 LB PR EASY.
1x1@415-Sort of hard. Decided to stop here. 20 LB PR.

Completed Ed Coan's 10 week deadlift program. Probably going to repeat it.

Front Military
1x8@175
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@200

Abs

[slashkills]

Very good workout today. It was nice getting 365 with the 2 board. I like when I add on either a 25, 35, or 45LB plate.


who doesnt like adding another plate? good job man 365 is impressive

[Fighter_15]

who doesnt like adding another plate? good job man 365 is impressive

Thanks. It's kind of funny everytime I reach a goal I'm excited and happy for a few minutes. Then the weight seems like no big deal and I start thinking how nice it would be to accomplish my next goal.

[Fighter_15]

8/15/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@250
1x5@250
1x5@250
1x5@255
1x5@255

Elbow Out Extensions 2x20

1x20@75
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

8/17/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x5@230
1x2@340
1x2@340

[Fighter_15]

8/19/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x5@205
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@335 - 5LB PR. Couldn't even get my elbows off the ground last time but this time I crushed it.
Elbow Out Ext. 3x15

1x15@85
1x15@85
1x15@85

Chest Supported Row 3x10

1x10@150
1x10@150
1x10@150

Face Pulls 3x15

1x15@100
1x15@100
1x15@110

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Fighter_15]

8/20/09

ME DL DAY

1x5 w/bar
1x5@135
1x2@225
1x2@315
1x1@365
1x1@405
1x1@425-10 LB PR EASY
1x1@435-20 LB PR went up slow but I got it.

Front Military

1x8@170
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@195

[Fighter_15]

8/22/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@250
1x5@250
1x5@255
1x5@255
1x5@255

Elbow Out Extensions 2x20

1x20@75
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

8/24/09

ME SQUAT DAY

1x10 w/ bar
1x5@130
1x3@230
1x1@280
1x1@330
1x1@355 - went for 2 but failed.
1x1@355 - was supposed to get 2 sets of 2 but only got one rep each time.

[Fighter_15]

8/26/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@290
1x1@295 - 5LB PR

Elbow Out Extensions 3x15

1x15@85
1x15@85
1x15@90

Chest Supported Row 3x10

1x10@150
1x10@150
1x10@155

Face Pulls 3x15

1x15@100
1x15@110
1x15@110

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Fighter_15]

8/27/09

ME DL DAY

DL

1x2@325

Speed DL

1x3@260
1x3@260
1x3@260
1x3@260
1x3@260
1x3@260
1x3@260
1x3@260

Stiff Legged Deadlifts 3x8

1x8@275
1x8@285
1x8@285

Bent Over Rows 3x8

1x8@155
1x8@165
1x8@165

Underhand Grip Lat Pulldowns 3x5

1x8@180
1x8@180
1x8@190

Good Mornings 3x5

1x8@185
1x8@185
1x8@185

Front Military

1x8@165
1x5@190
1x3@200
1x1@235

Stopped here I was drained.

[Fighter_15]

8/29/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@255
1x5@255
1x5@255
1x5@255
1x5@255

Elbow Out Extensions 2x20

1x20@75
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

8/31/09

ME SQUAT DAY

10 reps w/ bar
1x5@130
1x2@230
1x1@280
1x2@355
1x2@355-failed on second rep. only got halfway up.

[Fighter_15]

9/2/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x5@185
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@345
1x1@350-FAILED. Not even close.

Elbow Out Ext. 3x15

1x15@85
1x15@85
1x15@90

Chest Supported Rows 3x10

1x10@150
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

[Fighter_15]

9/3/09

ME DL DAY

DL

1x2@350

Speed DL

1x3@280
1x3@280
1x3@280
1x3@280
1x3@280
1x3@280
1x3@280
1x3@280

Stiff Legged Deadlifts 3x8

1x8@285
1x8@285
1x8@285

Bent Over Rows 3x8

1x8@165
1x8@165
1x8@165

Underhand Grip Lat Pulldowns 3x5

1x8@180
1x8@180
1x8@180

Good Mornings 3x5

1x8@185
1x8@185
1x8@185

Front Military

1x8@170
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@205-wanted 5 but only got 4.

Felt sluggish the rest of the day for some reason. I was breathing pretty heavy throughout this whole workout to.

[Fighter_15]

9/5/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@255
1x5@255
1x5@255
1x5@260
1x5@260

Elbow Out Extensions 2x20

1x20@75
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

9/7/09
ME SQUAT DAY

5 reps w/bar
1x5@130
1x3@230
1x2@280
1x2@355 - failed
1x2@355 - got first rep but cut off second rep.

1x30 - one legged squats

I don't understand how my squat seems to be getting worse. Decided to chalk it up as a bad day and do one leggers.

[Fighter_15]

9/9/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x5@185
Added Boards
1x3@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@365
1x1@375-10LB PR-It was fairly easy to. Could of gotten more but since it was a 10LB PR I decided to stop.

4 Board Press Work up to Max 5

1x5@300
1x5@315
1x5@335
1x5@345
1x5@355 - 10 LB PR

Elbow Out Extensions 3x15

1x15@85
1x15@90 - only got 14
1x13@90 - only got 12

Chest Supported Rows 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

[Fighter_15]

9/10/09

ME DL DAY

DL

1x2@365

Speed DL 6x3

1x3@300
1x3@300
1x3@300
1x3@300
1x3@300
1x3@300

Stiff Legged Deadlifts 3x8

1x8@285
1x8@285
1x8@295

Bent Over Rows 3x8

1x8@165
1x8@165
1x8@175

Underhand Grip Lat Pulldowns 3x5

1x8@180
1x8@180
1x8@180

Good Mornings 3x5

1x8@185
1x8@185
1x8@195

Front Military

1x8@170
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@205

[slashkills]

Nice work in here still fighter. How has your protein/cal intake been? is it up to par? other than that i see no reason why you should be having a hard progressing with squats. A vid would help becuase its most likely form. And if not we can see where you are failing to help pick acc. movements.

[Coke]

Impressive in here man, no doubt you have that 'killer' look that makes the opponents think twice, lol.

[Fighter_15]

9/12/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@255
1x5@260
1x5@260
1x5@260
1x5@260

Elbow Out Extensions 2x20

1x20@75
1x20@75

Hammer Curls 2x20

1x20@40
1x20@40

[Fighter_15]

9/14/09
ME SQUAT DAY

5 reps w/bar
1x5@130
1x3@230
1x2@280
1x5@330

1x30 - leg curls and extensions

[Fighter_15]

9/16/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x5@205
1x3@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@340 - 5LB PR.

Elbow Out Ext. 3x15

1x15@85
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Fighter_15]

9/17/09

ME DL DAY

DL

1x2@390

Speed DL 6x3

1x3@325
1x3@325
1x3@325
1x3@325
1x3@325
1x3@325

Stiff Legged Deadlifts 3x8

1x8@285
1x8@295
1x8@295

Bent Over Rows 3x8

1x8@165
1x8@175
1x8@175

Underhand Grip Lat Pulldowns 3x8

1x8@180
1x8@180
1x8@180

Good Mornings 3x8

1x8@185
1x8@185
1x8@195

Front Military

1x8@170
1x5@195
1x3@210
1x1@235
1x1@235

[Fighter_15]

Nice work in here still fighter. How has your protein/cal intake been? is it up to par? other than that i see no reason why you should be having a hard progressing with squats. A vid would help becuase its most likely form. And if not we can see where you are failing to help pick acc. movements.

Thanks Slash. My protein/calorie intake has gotten a lot better since school started. I'm going to try something different on squats. If it doesn't work I'm going to have to post a video on here and get some input. If I fail it's usually at the bottom.


Impressive in here man, no doubt you have that 'killer' look that makes the opponents think twice, lol.

Thanks Cocoa. I try to have a pretty intimidating look. I believe intimidation is a big factor in anything competitive.

[Fighter_15]

9/19/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@260
1x5@260
1x5@260
1x5@265
1x5@265

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@90
1x20@90

Abs

[Fighter_15]

9/21/09

ME SQUAT DAY

10 reps w/bar
1x5@130
1x5@230
1x3@280
1x5@340

1x30 one legged squats

[Fighter_15]

9/23/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@290
1x1@300 - 5LB PR

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Coke]

Nice job, steadily going at it bro.

[Fighter_15]

Thanks. I try hard to stay consistent with my workouts. Do you have a journal?

[Fighter_15]

9/24/09

ME DL DAY

DL
1x3@345
1x3@345
1x3@345

Speed DL 3x3

1x3@280
1x3@280
1x3@280

Stiff Legged Deadlifts 3x8

1x5@315
1x5@315
1x5@315

Bent Over Rows 3x5

1x5@185
1x5@190
1x5@190

Underhand Grip Lat Pulldowns 3x5

1x5@180
1x5@180
1x5@180

Good Mornings 3x5

1x5@200
1x5@200
1x5@205

Front Military

1x8@175
1x5@195
1x3@210
1x1@235
1x1@235

Abs

[slashkills]

nice pulls man! looks like a solid day all around.

[Fighter_15]

nice pulls man! looks like a solid day all around.

Yea it was a pretty solid day. I really like the DL workout I'm doing. Last time I completed it I added 35-40 pounds to my DL.

[Fighter_15]

9/29/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@265
1x5@265
1x5@265
1x5@265
1x5@265

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@90
1x20@90

Abs

[Fighter_15]

9/28/09

ME SQUAT DAY

1x5 w/bar
1x5@130
1x3@230
1x2@280
1x5@350 - 10 LB PR!

Previously my best PR was 340 for 2. Last week I got 340 for 5 so I went to 350 this week and expected to get 3 at least but ended up getting 5.

[Coke]

Wow man, new squat PR is big.

[Fighter_15]

9/30/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x5@185
1x1@225
1x1@275
1x1@305
1x1@315
1x1@330
1x1@345
1x1@350-5LB PR!

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

[Fighter_15]

10/1/09

ME DL DAY

DL

1x2@365

Speed DL 3x3

1x3@300
1x3@300
1x3@300

Stiff Legged Deadlifts 3x8

1x5@315
1x5@315
1x5@315

Bent Over Rows 3x5

1x5@185
1x5@190
1x5@190

Underhand Grip Lat Pulldowns 3x5

1x5@180
1x5@180
1x5@180

Good Mornings 3x5

1x5@200
1x5@200
1x5@205

Front Military

1x8@175
1x5@195
1x3@210
1x1@235
1x1@235

Abs

[Fighter_15]

10/3/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@265
1x5@265
1x5@265
1x5@265
1x5@270

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@90
1x20@90

Abs

[Fighter_15]

10/5/09

ME SQUAT DAY

1x5 w/ bar
1x5@130
1x5@230
1x1@280
1x3@360

One legged squats
1x30

[Coke]

Props on the great effort(s) dude.

[Fighter_15]

Props on the great effort(s) dude.

Thanks. What's the link to your journal?

[Fighter_15]

10/7/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x5@185
Added Boards
1x1@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@375
1x1@380-5LB PR and still had more in me.

4 Board Press Work up to Max 5

1x5@315
1x5@335
1x5@345
1x5@355
1x5@360

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@120

[Coke]

Thanks. What's the link to your journal?

The Chocolate Bar journal is here it's at, lol - welcome anytime:

http://www.wannabebig.com/forums/showthread.php?t=33035&page=392

Liking them numbers man.

[Fighter_15]

10/8/09

ME DL DAY

DL

1x2@390

Speed DL 3x3

1x3@325
1x3@325
1x3@325

Stiff Legged Deadlifts 2x5

1x5@315
1x5@320

Bent Over Rows 2x5

1x5@195
1x5@195

Underhand Grip Lat Pulldowns 2x5

1x5@180
1x5@180

Good Mornings 2x5

1x5@210
1x5@210

Front Military

1x8@175
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@210

Abs

[Fighter_15]

10/10/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@265
1x5@265
1x5@270
1x5@270
1x5@270

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@90
1x20@90

Abs

[Fighter_15]

10/14/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x5@205
1x1@225
1x1@275
1x1@305
1x1@325
1x1@340
1x1@345-5LB PR

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@120
1x15@120
1x15@120

Dumbell Press 3x8

1x10@100
1x10@100
1x10@100

[Brian999]

Bench is awesome as usual bro, nice work! I need to get my bench up there now.

[Coke]

Solid sessions overall dude.

[Fighter_15]

10/15/09

ME DL DAY

DL

1x2@410

Speed DL 3x3

1x3@300
1x3@300
1x3@300

Stiff Legged Deadlifts 2x5

1x5@325
1x5@325

Bent Over Rows 2x5

1x5@200
1x5@200

Underhand Grip Lat Pulldowns 2x5

1x5@180
1x5@190

Good Mornings 2x5

1x5@215
1x5@215

Front Military

1x8@175
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@210

Abs

[Fighter_15]

10/17/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@265
1x5@270
1x5@270
1x5@270
1x5@270

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@90
1x20@90

Abs

[Fighter_15]

Bench is awesome as usual bro, nice work! I need to get my bench up there now.

Thanks. The bench is probably my favorite lift and I've been consistently making gains in it lately.


Solid sessions overall dude.

Thanks man I've been working pretty hard.

[Coke]

Thanks man I've been working pretty hard.

No kidding, good job for both days.

[Fighter_15]

10/19/09

ME SQUAT DAY

1x5 w/ bar
1x5@130
1x3@230
1x1@280
1x1@330
1x2@360

One Legged Squats

1x30

Pissed off that I only got 2. I'm not surprised though because I didn't get to squat last week. I was letting a minor injury in my leg heal.

[slashkills]

Been doing some fine work in here lately, keep it up.

[Fighter_15]

Been doing some fine work in here lately, keep it up.

Thanks dude. I got a big bench day coming up tomorrow and I plan to set a PR.

[Fighter_15]

10/21/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@290
1x1@305 - FAILED
1x1@300 - FAILED

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

Bad day today. I didn't even get last time's PR. I blame it on staying up to late all weekend. Oh well though I just have to take out my anger on the next workout. :evillaugh::evillaugh:

[Fighter_15]

10/22/09

ME DL DAY

Deadlift
1x1@420

Speed DL
1x3@300
1x3@300

Front Military
1x8@170
1x5@195
1x3@210
1x1@240
1x1@240
1x1@240
1x5@205

Pretty good day. Next Thursday I will max out my deadlift. My previous PR was 430.

[Fighter_15]

10/24/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@270
1x5@270
1x5@270
1x5@270
1x5@270

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Coke]

On a good roll bro, keep it up.

[Fighter_15]

On a good roll bro, keep it up.

Other then my last ME Bench day I've been doing fine. Since the rest of my workouts have been fine I'm just going to stick with blaming the bad day on not getting enough sleep last weekend. I made sure I got enough sleep this weekend so I should have a better week.

[Fighter_15]

10/26/09

ME SQUAT DAY

1x5 w/ bar
1x5@130
1x3@230
1x1@280
1x1@330
1x2@360

One Legged Squats

1x30

Had a bad squat day again. Switching my routine for next week. I'm pumped for my bench day tomorrow though.

[Fighter_15]

10/28/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x3@185
1x1@225
1x1@275
1x1@315
1x1@330
1x1@345
1x1@355-5LB PR!

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@155
1x10@155

Face Pulls 3x15

1x15@110
1x15@110
1x15@110

Dumbell Press 3x10

1x10@100
1x10@100
1x10@100

[Coke]

Awesome workout, especially the flat bench...those squats weren't bad either.

[Fighter_15]

Awesome workout, especially the flat bench...those squats weren't bad either.

I consider those squats bad. My squat needs to get way better. I will be maxing out my deadlift tomorrow. I plan on setting a BIG PR.

[slashkills]

hitting PRs pretty often, keep it up! Those squats arent anything to be ashamed about. Good luck tomorrow

[Fighter_15]

10/29/09

Maxing out my deadlift

1x5 w/ bar
1x5@135
1x3@225
1x1@315
1x1@365
1x1@405
1x1@455 - 25 LB PR!
1x1@480 - 50 LB PR!

Front Military

1x8@170
1x5@195
1x3@210
1x1@240
1x1@240
1x1@240
1x5@205

Abs

[Fighter_15]

hitting PRs pretty often, keep it up! Those squats arent anything to be ashamed about. Good luck tomorrow

I will definitely keep it up. I don't plan on slowing down at all. The squats will get better. Thanks for the encouragement.

[slashkills]

damn great PRs dude!

[Coke]

Major jump with your deads bro.

[Fighter_15]

damn great PRs dude!
Thanks. I was very happy with both my bench and DL pr's


Major jump with your deads bro.
It definitely was a big jump. I didn't expect to pull a 50 LB PR. My next goal is to pull 5 plates.

[Fighter_15]

10/31/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@270
1x5@270
1x5@270
1x5@270
1x5@270

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

Sets were very hard. I felt tired and sluggish throughout this whole workout.

[Coke]

Way to be staying on it while energy levels were lower than usual.

[Fighter_15]

Way to be staying on it while energy levels were lower than usual.

Thanks. It was a tough workout.

[Fighter_15]

11/2/09

ME SQUAT DAY

1x8@225
1x5@265
1x3@285
1x1@330
1x1@340
1x1@345
1x5@275

Toe Raises 1x30

1x30@135

[Coke]

Great concentrated effort with the squats man.

[Fighter_15]

Great concentrated effort with the squats man.

Thanks. I'm trying a pyramid routine. We'll see how this works.

[Fighter_15]

11/4/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x5@185
Added Boards
1x1@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@375
1x1@385 - FAILED
1x1@385 - Smoked it. 5 LB PR.

4 Board Press Work up to Max 5

1x5@315
1x5@335
1x5@345
1x5@355
1x5@370

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@160
1x10@160

Face Pulls 3x15

1x15@120
1x15@120
1x15@120

[Fighter_15]

11/5/09

ME DL DAY

DL

1x2@365

Speed DL 6x3

1x3@295
1x3@295
1x3@295
1x3@295
1x3@295
1x3@295

Stiff Legged Deadlifts 3x8

1x8@315
1x8@315
1x8@315

Bent Over Rows 3x8

1x8@185
1x8@185
1x8@185

Underhand Grip Lat Pulldowns 3x8

1x8@180
1x8@180
1x8@180

Good Mornings 3x8

1x8@205
1x8@205
1x8@205

Front Military

1x8@175
1x5@195
1x3@210
1x1@235
1x1@235
1x1@235
1x5@205

[Coke]

Outstanding stuff there back-to-back, ought to be well pleased dude.

[slashkills]

congrats on that bench PR dude!

[Fighter_15]

11/7/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@270
1x5@270
1x5@270
1x5@275
1x5@275

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

Outstanding stuff there back-to-back, ought to be well pleased dude.

I'll never be pleased. But thanks man.


congrats on that bench PR dude!

Thank you. I was happy when I got it.

[Brian999]

Nice dude! Very strong Military presses yesterday, and strong close grip bench today! I wish I could do that much.

How old are you? I'm only asking because your name says 15. If your 15 your a fu**** beast!!

[Fighter_15]

Nice dude! Very strong Military presses yesterday, and strong close grip bench today! I wish I could do that much.

How old are you? I'm only asking because your name says 15. If your 15 your a fu**** beast!!

I'm 19. I wish I was only 15 lol.

[Fighter_15]

11/9/09

ME SQUAT DAY

Squat

1x8@225
1x5@275
1x3@300
1x1@345
1x1@355
1x1@355
1x5@275

Toe Raises

1x30@145

[Coke]

Those squats are huge, props.

[Brian999]

I agree, very nice squats there man! I wish I could squats that much! lol if you were 15 and hitting those numbers that would be pretty beast. I'm 19 too.
__________________

[Fighter_15]

Those squats are huge, props.

Thanks. The singles were sort of hard.


I agree, very nice squats there man! I wish I could squats that much! lol if you were 15 and hitting those numbers that would be pretty beast. I'm 19 too.
__________________

Haha yea that would be nuts to be hitting those numbers at 15. Funny thing I wasn't even squatting at 15. Post a link to your journal.

[Fighter_15]

11/11/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x3@205
1x1@225
1x1@275
1x1@305
1x1@325
1x1@340
1x1@350 - 5LB PR!

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@160
1x10@160
1x10@160

Face Pulls 3x15

1x15@120
1x15@120
1x15@120

Dumbell Press 3x12

1x12@100
1x12@100
1x12@100

[Coke]

Big floor presses and all man.

[Fighter_15]

Big floor presses and all man.

I was happy with it. I think I could of gotten 355 but decided to stop since it was a 5lb PR.

[Brian999]

Nice workout! I have to agree, thats some big numbers on the floor presses, and thats good volume with the dumbell presses!! I cant press 100's for 5 reps :( Where do you train?


I added the link to my journal on my sig.

[Fighter_15]

11/12/09

ME DL DAY

DL

1x2@385

Speed DL 8x3

1x3@315
1x3@315
1x3@315
1x3@315
1x3@315
1x3@315
1x3@315
1x3@315

Stiff Legged Deadlifts 3x8

1x8@320
1x8@320
1x8@320

Bent Over Rows 3x8

1x8@185
1x8@190
1x8@190

Underhand Grip Lat Pulldowns 3x8

1x8@180
1x8@190
1x8@190

Good Mornings 3x8

1x8@205
1x8@210
1x8@210

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@240
1x1@245
1x5@205

[Fighter_15]

11/14/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@273
1x5@273
1x5@273
1x5@273
1x5@273

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

Nice workout! I have to agree, thats some big numbers on the floor presses, and thats good volume with the dumbell presses!! I cant press 100's for 5 reps :( Where do you train?


I added the link to my journal on my sig.

Thank you and I just train at a commercial gym by myself not a power lifting gym or anything.

[Coke]

Good job throughout for both days guy.

[Fighter_15]

Good job throughout for both days guy.

Thanks a lot man.

[Fighter_15]

11/16/09

ME SQUAT DAY

SQUAT

1x8@225
1x5@275
1x1@355
1x0@355
1x1@355
1x1@355
1x5@275

Toe Raises

1x30@155

Abs

Went to low on the failed set.

[Coke]

Relentless sets of squats are great, fine concentrated effort.

[Fighter_15]

Relentless sets of squats are great, fine concentrated effort.

Thanks cocoa. I was pretty pissed when I missed that set but I'm happy I made up for it. My squat is slowly progressing as usual.

[Fighter_15]

11/18/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@290
1x1@300
1x1@305 - 5 LB PR!

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@160
1x10@160
1x10@160

Face Pulls 3x15

1x15@120
1x15@120
1x15@120

Dumbell Press 3x12

1x12@100
1x12@100
1x10@100

Good workout today. I came in very focused since last time I did mini bands I didn't hit a PR and I didn't even break even with the PR I had before.

[Brian999]

Nice ME bench today brother. Whats your BW at currently?

I'm guessing your not in CA?

[Fighter_15]

Nice ME bench today brother. Whats your BW at currently?

I'm guessing your not in CA?

I haven't weighed myself in a while but I'm guessing no more then 180. I could be off though lol. I'll weigh myself on Saturday at the gym then let you know. No I don't live in CA. I wish I lived there. Is that where you are from?

[Coke]

Strong as hell dude, especially pound for pound.

[Brian999]

I haven't weighed myself in a while but I'm guessing no more then 180. I could be off though lol. I'll weigh myself on Saturday at the gym then let you know. No I don't live in CA. I wish I lived there. Is that where you are from?

Your strong as hell for your weight dude. I'm 223, but I want to drop to about 200, 190 if I can. You squat, bench, and dead more then me lol. I've been in CA all my life:) Born here.

[Fighter_15]

Strong as hell dude, especially pound for pound.



Your strong as hell for your weight dude. I'm 223, but I want to drop to about 200, 190 if I can. You squat, bench, and dead more then me lol. I've been in CA all my life:) Born here.

Thanks guys. That's just an estimate but at the very most I weigh 190. Unlike you I'm not dropping at all. I plan on putting on more weight. Your lucky to have been in CA all your life. I would kill to live in a place that has a warm climate.

[Fighter_15]

11/19/09

ME DL DAY

DL

1x2@410

Speed DL 8x3

1x3@335
1x3@335
1x3@335
1x3@335
1x3@335
1x3@335

Stiff Legged Deadlifts 3x8

1x8@320
1x8@325
1x8@325

Bent Over Rows 3x8

1x8@190
1x8@190
1x8@190

Underhand Grip Lat Pulldowns 3x8

1x8@190
1x8@190
1x8@190

Good Mornings 3x8

1x8@210
1x8@210
1x8@210

Front Military

1x8@175
1x5@205
1x3@215

Stopped here. I am sick and I felt drained.

[Fighter_15]

11/21/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@275
1x5@275
1x5@275
1x5@275
1x5@275

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

I weighed myself on the scale at the gym today. It said 190 with all my clothes on. Not sure how accurate the scale is though.

[Coke]

Quite consistent with the training in here, been on a roll bro.

[Fighter_15]

Quite consistent with the training in here, been on a roll bro.

Thanks a lot man. It's nice to read your encouragement.

[Fighter_15]

11/23/09

ME SQUAT DAY

SQUAT

1x8@225
1x5@275
1x1@360
1x1@360
1x0@360
1x1@360
1x5@275

Toe Raises

1x30@155

Abs

Went to low on the failed set.

[Coke]

Managed to raise up again on the squats, good deal.

[Fighter_15]

11/25/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x3@185
1x1@225
1x1@275
1x1@315
1x1@330
1x1@345
1x0@365 - Fail
1x1@360 - 5 LB PR. I swear my spotter put his fingers on the bar but he claims he didn't.

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@160
1x10@160

Face Pulls 3x15

1x15@120
1x15@120
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x10@100

[Brian999]

11/25/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x3@185
1x1@225
1x1@275
1x1@315
1x1@330
1x1@345
1x0@365 - Fail
1x1@360 - 5 LB PR. I swear my spotter put his fingers on the bar but he claims he didn't.

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@155
1x10@160
1x10@160

Face Pulls 3x15

1x15@120
1x15@120
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x10@100

:omg: 1x360 is good sh** bro!!!! Nice workout! I hope my training later on today is as good!

[Coke]

No way man, that was all you on the big 360 bench, lol - props.

[Fighter_15]

:omg: 1x360 is good sh** bro!!!! Nice workout! I hope my training later on today is as good!


No way man, that was all you on the big 360 bench, lol - props.

Thanks guys. I was mad I didn't get 365. 345 flew up and I wanted to hit 365 for a 10 LB PR. I was being to greedy though lol.

[Fighter_15]

11/26/09

ME DL DAY

DL

1x2@435

Speed DL 5x3

1x3@360
1x3@360
1x3@360
1x3@360
1x3@360

Stiff Legged Deadlifts 3x8

1x8@325
1x8@325
1x8@325

Bent Over Rows 3x8

1x8@190
1x8@190
1x8@190

Good Mornings 3x8

1x8@210
1x8@210
1x8@210

Handstand Pushups

1x20
1x20
1x20

I had to lift at my house since it was Thanksgiving and no gyms in my town were open.

[Fighter_15]

11/28/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@275
1x5@275
1x5@275
1x5@280
1x5@280

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Coke]

Looks good for both days, killer reps for the pushups and arms.

[Fighter_15]

11/30/09

ME SQUAT DAY

SQUAT

1x5@135
1x8@225
1x5@280
1x3@320
1x0@365 - Not even close
1x0@365 - Not even close. Was extremely angry at this point.
1x2@315
1x5@295

Decided I had enough with the squats.

SLED

1x10@270
1x10@270
1x10@270

SEATED CALF RAISES
3x15@150

Went home very pissed off and disappointed. Again I let myself down on the squat. I don't understand why my other lifts go up but my squat is always such a struggle.

[Fighter_15]

Looks good for both days, killer reps for the pushups and arms.

Thanks bro, I think I need some advice on the squats though.

[Fighter_15]

12/2/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x3@185
Added Boards
1x1@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@375
1x1@390-5LB PR.
1x0@395- 390 was easy so I thought I'd try this and I couldn't get it.

4 Board Press Work up to Max 5

1x5@315
1x5@335
1x5@345
1x5@355
1x5@375 - 5LB PR.

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Rows 3x10

1x10@160
1x10@165
1x10@165

Face Pulls 3x15

1x15@120
1x15@120
1x15@130

Abs

Getting closer and closer to that 405 2 board. Also repped off 60 pushups for the hell of it.

[Coke]

Solid new pressing PRs, doing great...probably would have been better to stay in the 340 range with the squats, at least with that effort - not bad at all though.

[Brian999]

Went home very pissed off and disappointed. Again I let myself down on the squat. I don't understand why my other lifts go up but my squat is always such a struggle.

Dont sweat it bro. Look at my bench lol. I thought you've hit 365 before? Sometimes, everybody just has a bad day. Sometimes when I go to the gym and load up the bar, I can tell Im just not feelin it then so I lower the weight. You can probably tell from my journal.

[Brian999]

Thanks bro, I think I need some advice on the squats though.

I'm not an expert, but maybe you can do front squats for a while, or box squats? The front squats hit my quads pretty hard. Do you use a belt?

[Fighter_15]

12/3/09

ME DL DAY

DL

1x3@385
1x3@385
1x3@385

Speed DL 3x3

1x3@315
1x3@315
1x3@315

Power Shrugs 3x5

1x5@295
1x5@295
1x5@295

Stiff Legged Deadlifts 3x5

1x8@330
1x8@335
1x8@335

Bent Over Rows 3x5

1x8@195
1x8@195
1x8@200

Underhand Grip Lat Pulldowns 3x5

1x8@190
1x8@200
1x8@200

Good Mornings 3x5

1x8@215
1x8@215
1x8@215

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@240
1x1@245
1x5@205

[Fighter_15]

12/5/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@275
1x5@280
1x5@280
1x5@280
1x4@280

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

Solid new pressing PRs, doing great...probably would have been better to stay in the 340 range with the squats, at least with that effort - not bad at all though.

Why so low when I was doing 360 the other day?


Dont sweat it bro. Look at my bench lol. I thought you've hit 365 before? Sometimes, everybody just has a bad day. Sometimes when I go to the gym and load up the bar, I can tell Im just not feelin it then so I lower the weight. You can probably tell from my journal.

Nope I've never hit 365 on regular bench. I hear you on the bad days. I hate when I have them though.


I'm not an expert, but maybe you can do front squats for a while, or box squats? The front squats hit my quads pretty hard. Do you use a belt?

I do use a belt and maybe front squats or box squats will work. I need to find something that will work because my squat is lagging.

[slashkills]

Do you get stuck in the hole? Try box squats as assistance work for heavy sets of five. You could even do heavy boxsquats during your drop sets during your squats. Make sure if you do them though they are true box squats and not tap and go.

For me, the best way to get my squat to progress is doing max sets at about 85-95%. The added volume at the higher weights really boosted my squat. I boosted my squat 65lbs in two months on matt rhodes raw squat routine. Might be something you could look into.

[Fighter_15]

Do you get stuck in the hole? Try box squats as assistance work for heavy sets of five. You could even do heavy boxsquats during your drop sets during your squats. Make sure if you do them though they are true box squats and not tap and go.

For me, the best way to get my squat to progress is doing max sets at about 85-95%. The added volume at the higher weights really boosted my squat. I boosted my squat 65lbs in two months on matt rhodes raw squat routine. Might be something you could look into.

I usually always get stuck at the bottom of my squat.

[Fighter_15]

12/7/09

ME SQUAT DAY

SQUAT
1x5@135
1x5@275
1x5@285
1x5@285
1x5@295
1x3@305

SLED

1x20@180
1x20@270

SEATED CALF RAISES
3x15@150

Abs

[Fighter_15]

12/9/09

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x3@205
1x1@225
1x1@275
1x1@305
1x1@325
1x1@340
1x1@355 - 5LB PR!

Elbow Out Ext. 3x15

1x15@90
1x15@90
1x15@90

Chest Supported Row 3x10

1x10@165
1x10@165
1x10@170

Face Pulls 3x15

1x15@120
1x15@120
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x12@100

[Fighter_15]

12/10/09

ME DL DAY

DL

1x2@410

Speed DL 3x3

1x3@335
1x3@335
1x3@335

Power Shrugs 3x5

1x5@295
1x5@295
1x5@295

Stiff Legged Deadlifts 3x5

1x5@335
1x5@340
1x5@345

Bent Over Rows 3x5

1x5@200
1x5@200
1x5@200

Underhand Grip Lat Pulldowns 3x5

1x5@200
1x5@200
1x5@200

Good Mornings 3x5

1x5@215
1x5@225
1x5@225

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@245
1x1@245
1x5@205

[Coke]

Very nice dude, moving big weights.

[Fighter_15]

12/12/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@280
1x5@280
1x5@280
1x5@280
1x4@280

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

Very nice dude, moving big weights.

Thanks man.

[Fighter_15]

12/14/09

ME SQUAT DAY

Squat

1x5@135
1x5@225
1x5@275
1x5@285
1x5@285
1x5@295
1x6@305

I was happy I got 6 on the last set because last week I only got three.

Sled 2x20

1x20@360
1x20@360

Calf Raises 2x20

1x20@90
1x20@90

Abs

[Coke]

Damn good job with the squats and all man.

[Fighter_15]

12/16/09

ME BENCH DAY

Bench W/ Doubled up Mini bands

10 reps w/ bar
1x5@95
1x5@135
Added Bands
1x5@185
1x3@205
1x1@225
1x1@255
1x1@275
1x1@290
1x1@300
1x1@310 - FAIL!!!!!
1x1@310 - 5 LB PR!

Elbow Out Extensions 3x15

1x15@90
1x15@90
1x15@95

Chest Supported Row 3x10

1x10@170
1x10@170
1x10@175

Face Pulls 3x15

1x15@130
1x15@130
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x12@100

Abs

[Fighter_15]

Damn good job with the squats and all man.

Thanks. I think I'm going to stick with 5x5 for a while on squats. My goal is to get to 315 for 5x5.

[Coke]

Solid PR, like how you went back at it and pulled it off.

[Fighter_15]

Solid PR, like how you went back at it and pulled it off.

Yea when I get my my adrenaline just gets going. I was happy when I got it.

[Fighter_15]

12/17/09

ME DL DAY

DL

1x2@435

Speed DL 3x3

1x3@365
1x3@365
1x3@365

Power Shrugs 2x5

1x5@335
1x5@335

Stiff Legged Deadlifts 2x5

1x5@350
1x5@355

Bent Over Rows 2x5

1x5@205
1x5@205

Underhand Grip Lat Pulldowns 2x5

1x5@210
1x5@220

Good Mornings 2x5

1x5@235
1x5@235

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@245
1x1@245
1x5@205

[Fighter_15]

12/19/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@280
1x5@280
1x5@280
1x4@285
1x4@285

Elbow Out Extensions 2x20

1x20@75
1x15@80

Curls 2x20

1x20@40
1x20@40

Abs

[Coke]

Those sessions are looking good man.

[Fighter_15]

12/21/09

ME SQUAT DAY

SQUAT

1x5@135
1x5@225
1x5@295
1x5@295
1x5@295
1x5@295
1x5@305

Sled

1x20@360
1x20@360

Played some full court basketball. First time doing much cardio in a LONG TIME.

[Fighter_15]

Those sessions are looking good man.

Thanks a lot man. I think I finally found a squat routine I like.

[Coke]

Great day with the squats, sledding and basketball bro.

[Fighter_15]

12/23/09

ME BENCH DAY

Flat Barbell Bench

1x10 w/ bar
1x5@95
1x5@135
1x3@185
1x1@225
1x1@275
1x1@315
1x1@330
1x1@345
1x0@365 - Fail
1x0@365 - Fail
1x0@360 - FAIL. This was last times PR and I didn't even get it. All three sets went up about halfway and stalled.
1x1@355 - Grinder. Barely got it. Got stuck near the top and gutted it out. I am disappointed I didn't even tie last times PR.

Elbow Out Ext. 3x15

1x15@95
1x15@95
1x15@95 - Only got 10

Chest Supported Rows 3x10

1x10@175
1x10@175
1x10@175

Face Pulls 3x15

1x15@130
1x15@130
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x12@100 - Only got about 6

[Coke]

I'm hearing you, but that's hanging on real strong with the benching imo.

[Fighter_15]

12/24/09

ME DL DAY

DL

1x2@455 - Was supposed to get 2 but barely got one. Forgot my chalk and this was killing me.

Speed DL 3x3

1x3@365
1x3@365
1x3@365

Power Shrugs 2x5

1x5@365
1x5@365

Stiff Legged Deadlifts 2x5

1x5@355
1x5@360

Bent Over Rows 2x5

1x5@205
1x5@205

Underhand Grip Lat Pulldowns 2x5

1x5@210
1x5@220

Good Mornings 2x5

1x5@235
1x5@235

[Fighter_15]

I'm hearing you, but that's hanging on real strong with the benching imo.

Yea my bench has gone up from 315 to what it is now in about a year so I really can't complain.

[Fighter_15]

12/26/09

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@280
1x5@280
1x5@280
1x4@285
1x4@285

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

12/29/09

ME SQUAT DAY

1x5@135
1x5@225
1x5@305
1x5@305
1x5@305
1x5@305
1x5@305

Sled 1x20

1x20@270

Abs

[Coke]

The squats are ace...training very smart in here, continuing to strategically raise up.

[slashkills]

strong stuff, keep it up!

[Fighter_15]

12/30/09

WED. ME BENCH DAY

2 Board work up to max 1

10 reps w/bar
1x5@95
1x5@135
1x3@185
Added Boards
1x1@225
1x1@275
1x1@315
1x1@335
1x1@350
1x1@375
1x1@390
1x0@395 - Grinded It Out For a 5LB PR.

4 Board Press Work up to Max 5

1x5@335
1x5@345
1x5@355
1x5@365
1x5@380 - 5 LB PR
1x3@385 - Got greedy and only came out with three.

Elbow Out Extensions 3x15

1x15@95
1x13@95
1x10@95

Chest Supported Rows 3x10

1x10@175
1x10@175
1x10@175

Face Pulls 3x15

1x15@130
1x15@130
1x15@130

[Fighter_15]

12/31/09

ME DL DAY

DL

1x2@455

Speed DL 3x3

1x3@365
1x3@365
1x3@365

Power Shrugs 2x5

1x5@365
1x5@365

Stiff Legged Deadlifts 2x5

1x5@365
1x5@365

Bent Over Rows 2x5

1x5@205
1x5@205

Underhand Grip Lat Pulldowns 2x5

1x5@210
1x5@220

Good Mornings 2x5

1x5@235
1x5@235

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@235
1x1@235
1x5@205

[Fighter_15]

1/2/10

DE BENCH DAY

Flat Barbell Bench

1x4@205-IOS
1x4@205-IOS
1x4@205-TLFS
1x4@205-TLFS
1x4@205-Power Ring
1x4@205-Power Ring

Close Grip 5x5

1x5@280
1x5@280
1x5@280
1x4@285
1x4@285

Elbow Out Extensions 2x20

1x20@75
1x20@75

Curls 2x20

1x20@40
1x20@40

Abs

[Fighter_15]

The squats are ace...training very smart in here, continuing to strategically raise up.

Thank you. I have been slowly inching away with the squats.


strong stuff, keep it up!

Thanks. I will definitely keep up the hard work. With all this time off from school I've been doing very well.

[Brian999]

keep up the good work! I see you didn't train on new years also, I didn't also I was here but went to bed too late to train.

[Fighter_15]

keep up the good work! I see you didn't train on new years also, I didn't also I was here but went to bed too late to train.

New Year's Day was on a Friday. I don't lift on Fridays.

[Fighter_15]

1/4/10

ME SQUAT DAY

1x5@135
1x5@225
1x5@310
1x5@310
1x5@310
1x5@310
1x5@315

Sled

1x20@270

Toe Raises

1x30@40

[Coke]

Nice job with the super squats guy.

[Fighter_15]

Nice job with the super squats guy.

Thanks a lot man. I've been very happy with my squats lately.

[Fighter_15]

1/6/10

ME BENCH DAY

Floor Presses
10 reps w/ bar
1x5@95
1x5@135
1x3@205
1x1@225
1x1@275
1x1@305
1x1@325
1x1@340
1x1@360 - 5LB PR!
1x0@365 - FAIL
1x1@365 - 10 LB PR!

Elbow Out Ext. 3x15

1x15@95
1x15@95 - Only got 13
1x15@95 - Only got 11

Chest Supported Row 3x10

1x10@175
1x10@175
1x10@175

Face Pulls 3x15

1x15@130
1x15@130
1x15@130

Dumbell Press 3x12

1x12@100
1x12@100
1x12@100

Abs

[Coke]

Props on the effort, especially for getting confident enough to pull off the 365 floor presses on the second try.

[Fighter_15]

Props on the effort, especially for getting confident enough to pull off the 365 floor presses on the second try.

Thanks. That's been happening lately. I get mad and rock it for a PR.

[Fighter_15]

1/7/10
ME DL DAY

DL
1x5@135
1x3@225
1x1@315
1x1@365
1x1@405
1x1@455
1x1@475

Speed DL 3x3
1x3@335
1x3@335
1x3@335

Front Military

1x8@175
1x5@205
1x3@215
1x1@235
1x1@240
1x1@245
1x5@205