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IRON_BP
06-12-2009, 12:44 PM
Decided to start an online Journal for self motivation and to watch myself progress. My goals are to get stronger and gain muscle mass. I will be doing cardio as well (mostly Boxing, Running, and Mountain Biking) to stay in great overall shape. I eat well, and get atleast 300g of Protein a day. I eat lots of Oatmeal, Eggs, Peanut Butter, Milk, Whole Wheat Bread, Turkey, Cottage Cheese, Tuna, Chicken, and Fruits and Veggies everyday.

Supplements I will be using-
Protein (Nitrean)
Creatine (Creatine 500)
Fish Oil
MultiVitamin

I am currently:
17 years old
6'0
158lbs
11% Bodyfat

I'm giving my training my all, and hope to see great results! :indian:

samadhi_smiles
06-12-2009, 12:50 PM
sweet! will be watching!

IRON_BP
06-12-2009, 06:06 PM
samadhi- Thanks for the interest!
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6/12/09

A DAY

Deadlift
185x3
195x3
200x3
205x3
215x1
220x1
225x1(PR)

Bench Press
45x10
95x5
100x5
115x3
120x1(PR)
125x0
*Bench is obviously my weakest lift.

Military Press (Strict)
65x5
65x5
70x4
75x3
80x1(PR)

Weighted Pullups
BWx5
BW+5 x3
BW+5 x3
BW+10 x1(PR)

Hammer Curl
30x10x3

Core Work
Crunches x300
Front Plank BWx20secx3
Side Plank BWx20secx3
*Soon will be adding weights to the Planks

CARDIO
Stretching
Shadow Boxing Warm-Up
Heavy Bag Work 6-5minute Rounds


Well, there I stand. I have alot of work to do! :strong:

IRON_BP
06-14-2009, 12:10 PM
6/14/09

B DAY

Squat
(Working on getting good form-going really deep)
95x10
105x10
115x10
120x8
125x6
135x4

Hang Clean
75x5
75x5
85x5
85x3
90x3
95x1
100x0 (Missed PR)

Dumbell Bent Row
40x12
45x10
50x8
55x6 (PR)

Dips
BW with 10lbs Assistance x10
BW with 10lbs Assitance x8
BWx5
BWx5

Core Work
Crunches x300
Oblique Crunches x300
Flutter Kicks 3x 20-seconds



Going to up my calories by 500 for next week. Staying motivated :indian:

benno
06-14-2009, 09:03 PM
Lookin good! Good luck!

IRON_BP
06-15-2009, 10:31 AM
Benno- Thanks for the post.
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6/15/09

A DAY

Deadlift
185x5
205x3
225x3
230x1
235x1
240x1 (PR)


Bench Press
45x10
95x10
100x3
110x3
115x2
120x1
125x1 (PR)
130x0
* When I hit plates I'm going to start focusing more on reps.

Military Press
70x5
70x5
75x3
80x1.5
85x1 (PR)
90x0

Weighted Pullups
BWx5
BW+5 x5
BW+5 x3
BW+10 x3
BW+10 x3
BW+15 x2 (PR)

Core Work
Crunches x300
Front Plank BW+10x20secx3
L/R Side Plank BW+10x20secx3


Very happy with my progress.

IRON_BP
06-17-2009, 10:30 AM
6/17/09

B DAY

Squat
95x5
105x5
115x5
125x5
135x5
145x3
155x1

Hang Clean
75x5
75x5
85x5
85x3
95x1.5
100x1 (PR)
105x0

Dumbell Bent Row
45x12
55x10
55x8
55x8
60x6 (PR)

Dips
BW with 10lbs assistance x10
BW with 10lbs assistance x10
BW x5
BW x5
BW x3

Straight Bar Curl
50x10
50x8
55x8
60x4

Core Work
Crunches x300
Oblique Crunches x300
Flutter Kicks 3x 20-seconds

benno
06-17-2009, 09:17 PM
Good job on the weighted pullups mate. Ull be strong in no time!

IRON_BP
06-19-2009, 10:54 AM
benno- I appreciate the post.
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6/19/09

A DAY

Deadlift
205x5
215x3
225x3
235x2
245x0 (lost my grip)
245x1
250x1 (PR)

Bench Press
45x10
95x10
105x3
115x2
115x2
120x1
130x1 (PR)
135x0

Military Press
75x5
75x4
80x3
85x2
90x1 (PR)

T-Bar Row
45x10
70x8
80x6
90x4
100x1 (PR)
*First time I've ever done T-Bar. Loved it!

Weighted Pullups
BW x5
BW+5 x5
BW+10 x5
BW+10 x3
BW+15 x3
BW+20 x1 (PR)

Core Work
Crunches x300
Front Plank BW+10lb x30sec x3
Right Side Plank BW+10lb x30sec x3
Left Side Plank BW+10lb x30 sec x3

IRON_BP
06-26-2009, 11:06 AM
Was on a 5 day fishing trip this week, and finally got back to the weights today.
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6/26/09

A DAY

Deadlift
205x5
225x3
225x3
235x1
245x1
250x1
255x1
260x1 (PR)

Bench Press
45x10
95x8
105x4
115x3
115x3
125x1
130x1
135x0

Military Press
80x5
80x3
85x2
90x1
95x1 (PR)

Weighted Pullups
BW x5
BW+5 x5
BW+10 x5
BW+10 x5
BW+15 x5
BW+20 x3 (PR)

Core Work
Crunches x300
Front Plank BW+10lb x30sec x3
Left Side Plank BW+10lb x30sec x3
Right Side Plank BW+10lb x30sec x3


My weight is up to 161 and BF% is staying the same.

IRON_BP
06-28-2009, 02:14 PM
6/28/09

B DAY

Squat
115x5
125x5
135x5
135x5
145x5
155x3
175x1
185x1 (PR)

Hang Clean
85x5
85x5
95x5
95x5
105x1
110x1
115x1 (PR)

T-Bar Row
45x12
45x10
50x8
55x6
65x4
70x2
*Used a different T-Bar Setup than last time; was much harder.

Dips
BW w/8 x10
BW w/8 x8
BW w/8 x6
BW w/7 x4
BW x3
BW x3

Core Work
Crunches x300
Oblique Crunches x300
Flutter Kicks 3x20sec

IRON_BP
06-29-2009, 12:12 PM
6/29/09

A DAY

Deadlift
225x3
235x3
245x3
255x1
260x1
265x1 (PR)
270x0

Bench Press
45x10
95x10
115x3
115x3
125x2
130x1
135x0

Military Press
80x5
80x4
85x3
85x3
90x1
95x1
100x1 (PR)

Weighted Pullups
BW x5
BW+10 x5
BW+10 x5
BW+15 x5
BW+15 x5
BW+20 x5
BW+25 x5 (PR)

Core Work
Crunches x300
Front Plank BW+10 x30sec x3
Left Side Plank BW+10 x30sec x3
Right Side Plank BW+10 x30sec x3



Hardly got any sleep last night- was tired and unfocused today. Be back at it hard Wednesday.

IRON_BP
07-01-2009, 10:17 AM
7/1/09

B DAY

Squat
115x5
135x5
145x5
155x5
165x3
175x3
185x1
195x1 (PR)

Hang Clean
95x5
100x5
105x3
110x3
115x2
120x1 (PR)
125x0

T-Bar Row
45x12
55x10
60x8
65x6
70x4
80x2 (PR)

Dips
BW w/7 x5
BW w/7 x5
BW w/7 x5
BW w/7 x5
BW w/7 x5
BW w/6 x3
BW w/5 x2
*Soon will be doing all dips with no assistance, and eventually start adding weight.

Core Work
Crunches x300
Oblique Crunches x300
Flutter Kicks 3x25sec

IRON_BP
07-03-2009, 10:40 AM
7/3/09

A DAY

Deadlift
225x3
235x3
245x3
255x2
260x1
265x1
270x1
275x1 (PR)

Bench Press
105x5
105x5
115x3
115x3
125x1
130x1
135x.75 (so damn close :bang: )

Push Press
80x5
85x5
90x3
95x3
95x2
100x1
105x1 (PR)

Weighted Pullups
BW x5
BW+10 x5
BW+15 x5
BW+15 x5
BW+20 x5
BW+25 x4
BW+30 x3 (PR)
BW+30 x2

Core Work
Crunches x300
Front Plank BW+10 x30sec x3
L/R Side Plank BW+10 x30sec x3

IRON_BP
07-05-2009, 10:44 AM
7/5/09

B DAY

Squat
135x5
145x5
155x5
165x5
175x3
185x3
195x1
205x1 (PR)

Hang Clean
100x5
105x5
110x3
115x3
120x2
125x1 (PR)
130x0

T-Bar Row
50x12
55x10
60x8
70x6
90x4
95x2 (PR)

Dips
BW w/6 x5
BW w/6 x5
BW w/6 x5
BW w/6 x5
BW w/6 x5
BW x3
BW x2

Core Work
Crunches x300
Oblique Crunches x300
Flutter Kicks 3x30sec

benno
07-06-2009, 07:06 AM
I like the weighted pullups and squats. Really coming on bro... Keep up the hard work! :thumbup:

IRON_BP
07-07-2009, 11:20 AM
Thanks for the post Benno! Much appreciated.
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7/8/09

A DAY

Deadlift
235x3
245x3
255x3
260x2
265x1
275x1
280x1 (PR)
285x0

Bench Press
100x3x3
115x1
125x1
130x1
135x1 (PR)
140x0
*I started the 30lbs in 30 days Bench Routine. I will be testing my 1RM the first lifting day of every week.

Push Press
85x5
90x5
95x3
100x3
100x2
105x1
110x1 (PR)
115x0

Weighted Pullups
BWx5
BW+10 x5
BW+15 x5
BW+20 x5
BW+20 x5
BW+25 x5
BWx5
*Was very worn out.

Core Work
Crunches x300
Front Plank BW+10 x30sec x3
L/R Side Plank BW+10 x30sec x3