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PIERCEY
07-21-2009, 09:20 AM
Hey fellas.

Decided to start a journal here to track my progress and keep myself motivated. I started with SS and developed decent form on my squat, deads, and bench. I recently switched to the Texas Method Routine (slightly different), and have been enjoying it so far.

Age: 18
Height: 6'0
Weight: 165lbs
BF% (est): 12%


Goals: My goals are simple. I want to gain strength and size, while focusing on keeping proper form.

Diet: 4,000 Calories/day

Supplements:
Nitrean
Opticen
Creatine 500
Multivitamin, Fish Oil

Workout: I lift every other day, and on my off days do a GPP Circuit. For Cardio I mostly Box, Run, and Mountain Bike.

Any comments along the way will be appreciated. Thanks!
-Piercey

PIERCEY
07-21-2009, 01:32 PM
Squat
45x10
150x5
155x5
155x5
155x5
155x5

Bench Press
45x10
105x5
115x5
115x5
115x5
115x5

Hang Clean
105x5
115x5
115x5
115x5
115x5

Push Press
75x5
85x5
85x5
85x5
85x5

Abs
Crunches x100
Front Plank BW+10lb x30sec x3
L/R Side Plank BW+10lb x30sec x3

PIERCEY
07-23-2009, 12:56 PM
Deadlift
240x1
250x1
260x1
260x1
260x1

Box Squat (14")
120x5
120x5
120x5

T-Bar Row
90x5
90x5
90x5

Weighted Chins
BW x5
BW+12.5 x5
BW+12.5 x5
BW+12.5 x5

Dips
BW x5
BW x5
BW x5

Abs
Crunches x100
Hanging Leg Raise 3x10
Decline Situps 3x20

PIERCEY
07-24-2009, 01:57 PM
GPP

18" Vertical Box Jumps w/2-20lb Dumbells x25
100m Sprints x5
Turkish Getups with 20lb Kettlebell x20
Snatches with 20lb Kettlebell x60

Going to get Plyo Boxes and a heavier kettlebell soon.

PIERCEY
07-25-2009, 01:34 PM
Squat
155x3
170x3
170x3
170x3
165x3

Bench Press
45x10
120x3
130x3
130x3
130x3
125x3

Hang Clean
120x3
130x3
130x3
130x3
125x3

Push Press
90x3
97.5x3
97.5x3
97.5x3
95x3

Abs
Crunches x100
Oblique Crunches x100
Flutter Kicks 3x30sec

PIERCEY
07-26-2009, 12:02 PM
GPP

5+ Mile Hike with Ruck

PIERCEY
07-27-2009, 01:47 PM
Deadlift
250x1
260x1
270x1
270x1
270x1

Box Squat (14")
130x5
130x5
130x5

T-Bar Row
100x5
100x5
100x5

Weighted Dips
BW+5 x5
BW+5 x5
BW+5 x5

Abs
Crunches x100
Hanging Leg Raise 3x10
Decline Situps 3x20

PIERCEY
07-28-2009, 09:57 AM
GPP

Sled Pull 200m
Sled Drag 100m
Face Pull 100m
Farmers Walk w/ 5 gallon buckets full of rock 100m
REPEATED x3

Sandbag Clean and Press x10
Sandbag Fireman's Carry 400m
Sandbag Bar Hug Carry 200m
Sandbag Overhead Carry 200m
REPEATED x1

PIERCEY
07-29-2009, 12:35 PM
Squat
155x5
160x5
160x5
160x5
160x5

Bench Press
115x5
120x5
120x5
120x5
120x5

Hang Clean
115x5
120x5
120x5
120x5
120x5

Weighted Chins
BW x5
BW+15 x5
BW+15 x5
BW+15 x5
BW+15 x5

Abs
Front Plank BW+10 x30sec
L/R Side Plank BW+10 x30sec

PIERCEY
07-30-2009, 02:00 PM
GPP

Sandbag Clean and Press x10
1 Mile Run in 8:00
3 Mile Hike with Ruck

Real tired and sore today. Just started a new job thats alot more physical than my last one. Took it easier today.

PIERCEY
07-31-2009, 01:10 PM
Deadlift
260x1
270x1
280x1
280x1
280x1

Box Squat (14")
140x5
140x5
140x5

Push Press
90x3
100x3
100x3
100x3
95x3

T-Bar Row
105x5
105x5
105x5

Weighted Dips
BW+7.5 x5
BW+7.5 x5
BW+7.5 x5

Abs
Decline Situps (BW+10) 3x20

PIERCEY
08-01-2009, 01:40 PM
GPP

Sled Pull 200m
Sled Drag 100m
Face Pull 100m
Farmers Walk w/5 gallon buckets full of rock 150m
REPEATED x3

Sandbag Clean and Press x10
Sandbag Flips 150m
Sandbag Firemans Carry 400m
Sandbag Bear Hug Carry 200m
Sandbag Overhead Carry 200m
REPEATED x1

PIERCEY
08-02-2009, 11:57 AM
Squat
170x3
180x2.5
180x3
180x3
175x3

Bench Press
125x3
135x2
132.5x3
132.5x3
130x3

Hang Clean
125x3
132.5x3
132.5x3
132.5x3
130x3

Weighted Chins
BW x5
BW+17.5 x5
BW+17.5 x5
BW+17.5 x5

Abs
Hanging Leg Raise 3x15


My right hand is f****ed up. Made benching and cleaning harder.

Joshua_P
08-03-2009, 09:25 AM
Nice gains, bruh

PIERCEY
08-03-2009, 12:50 PM
GPP

Sled Pull 200m
Sled Drag 100m
Face Pull 100m
Farmers Walk w/5 gallon buckets full of rock 150m
REPEATED X3

Sandbag Clean and Press x10
Sandbag Flips 150m
Sandbag Lunges x10
Sandbag Firemans Carry 400m
Sandbag Bear Hug Carry 200m
Sandbag Static Hold xFailure

PIERCEY
08-04-2009, 01:28 PM
Deadlift
270x1
280x1
290x1
290x1
290x1

Box Squat (14")
150x5
150x5
150x5

Push Press
90x5
90x5
90x5

T-Bar Row
105x5
105x5
105x5

Weighted Dips
BW x5
BW+10 x5
BW+10 x5
BW+10 x5

Abs
Decline Situps (BW+15) 3x20

PIERCEY
08-05-2009, 03:26 PM
GPP

Sled Pull 200m
Sled Drag 200m
Farmers Walk w/5 gallon buckets of rock 150m
REST 60 seconds
REPEATED X3

Sandbag Clean and Press x10
Sandbag Flips 150m
Sandbag Firemans Carry 400m
Sandbag Overhead Carry 200m
Sandbag Bear Hug Carry 200m
Sandbag Static Hold xF
REPEATED X1

Added 20lbs to the sled today. It kicked my a**.

PIERCEY
08-06-2009, 01:09 PM
Squat
160x5
165x5
165x5
165x5
165x5

Bench Press
120x5
125x5
125x5
125x5
125x5

Hang Clean
120x5
125x5
125x5
125x5
125x5

Weighted Chins
BW x5
BW+20 x5
BW+20 x5
BW+20 x5

Abs
Front Plank BW+10 x30sec
L/R Side Plank BW+10 x30sec

PIERCEY
08-06-2009, 06:30 PM
:ninja:

PIERCEY
08-06-2009, 07:09 PM
Alright, so I have decided to take my training, and journal, to a new level. I am changing my training for this upcoming school year. I'm keeping the same lifting routine I've been doing for the last month, but organizing my Cardio and GPP, and adding Plyometrics to increase my explosiveness and overall athletesism.

Basically I have an "A" and "B" Day.

"A" Day consists of Lifting, and HIT Cardio.
"B" Day consists of a GPP/Plyometrics Circuit, and HIT Cardio.

2 Week Outline:
M- A
T- B
W- A
T- B
F- A
S- B
S- A

M- B
T- A
W- B
T- A
F- B
S- A
S- B

My Lifting Routine is very similar to the Texas Method. Its been working great so far and I love it.

A1- Volume
Squat 5x5
Bench Press 5x5
Hang Clean 5x5
Weighted Chins 3x5
Abs

A2- Intensity
Squat 5x3
Bench Press 5x3
Hang Clean 5x3
Weighted Chins 3x5
Abs

B1- Intensity Recovery
Deadlift 5x1
Box Squat 3x5
Push Press 3x5
T-Bar Row 3x5
Weighted Dips 3x5
Abs

B2- Volume Recovery
Deadlift 5x1
Box Squat 3x5
Push Press 3x3
T-Bar Row 3x5
Weighted Dips 3x5
Abs


I am breaking it down into 4 Week Cycles. At the end of each cycle I will test my 1RM. I will also cycle between Creatine and Results on different cycles. Example- 2 Cycles using Results, 1 Cycle using Creatine, 2 Cycles using Results, and so on. I am planning to run this program for 10 Cycles, ending in April 2010. At that time I will analyze things, and probably switch to either the 5/3/1 Program, or Westide. By that time I hope my strength levels will be good enough to incorporate more advanced techniques.

The goals I am setting for myself by the end of my Senior Year of Highschool (next May):

Squat: 315
Deadlift: 365
Bench Press: 225
Push Press: 185
Hang Clean: 185

I beleive those goals are easily acheivable if I work hard.

My caloric intake will be between 3,800-4,000 per day.

GPP Events
Sled Work
Sandbag Work
Tire Flipping
Sledgehammer

Plyometrics Events
Jump Variations
Medicine Ball Variations
Plyo Pushups
Burpees
Turkish Getups
Ladder Drills
100m Sprints

HIT Events
Boxing (3min Rounds)
Running
Swimming
Biking
Jump Rope
Cardio Machine Circuits

I work part time at a Grocery Store stocking the Dairy Department and picking up carts. It's actually quite physically demanding. I guess you could call it active recovery. Ha. But with my busy schedule I may only be able to workout for a short time. In those cases Lifting and GPP get priority. Cardio is less important.

I will be keeping a more detailed journal here including the date, which cycle I'm on, Workouts, Diet, ect.

I have alot of motivation right now to become one beastly MoFo. Wish me luck. Any comments along the way will be greatly appreciated. Thanks for taking the time to read.

PIERCEY
08-07-2009, 09:47 PM
8/7/09
Cycle 1
B DAY

GPP/PLYOS
Sled Pull 200m
Sled Drag 200m
Farmers Walk 150m
REST 1 MIN
REPEATED X3

SB Clean and Press x10
SB Firemans Carry 400m
SB Overhead Carry 200m
SB Bear Hug Carry 200m
SB Static Hold xF
REPEATED X1

18" Box Jump with 30lb Dumbells x25
Jump Rope x3 Mins

Cardio
None- 6hrs Work

Diet
8:00- 2 Bowls Cereal, 1 Tbsp. Peanut Butter, 8oz. Milk, 5g. Creatine
10:30- 16oz. Milk
12:00- Turkey Sandwich, 1C Cottage Cheese, 8oz. Milk
2:30- 2S Nitrean, 16oz. Milk
4:00- 6oz. Chicken, 1C Cottage Cheese, Mixed Fruit
10:00- 2S Nitrean, 16oz. Milk, 1 Peanut Butter & Banana Sandwich
= 3,800 Calories

Weight
169.8lbs
**Weigh myself every Monday and Friday morning.

slashkills
08-07-2009, 11:03 PM
thats a lot of work! Keep it up dude

PIERCEY
08-08-2009, 12:53 PM
8/8/09
Cycle 1 MAXOUT
A DAY

Lifting
Squat
185x1
195x1
205x1
215x1 PR
215x1

Deadlift
280x1
290x1
300x1 PR

Bench Press
135x1
145x1
150x1 PR
145x1
145x1

Push Press
115x1
120x1 PR
120x1

Hang Clean
135x1
140x1
145x1 PR

Abs
Hanging Leg Raise 3x20

Cardio
15 Minute Run at 8MPH

Diet
8:00- 2 Bowls Cereal, 1 Tbsp. Peanut Butter, 8oz. Milk, 2S Nitrean, 5g. Creatine
9:30- 16oz. Milk
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:30- 2S Nitrean, 8oz. Milk
5:00- 16oz. Prime Rib, Asparagas, Roll
9:00- 2S Nitrean
= 4,100 Calories

Notes
Here were my starting numbers 2 months ago when I began lifting, compared to todays maxout.

Squat: 135 (215)
Deadlift: 200 (300)
Bench Press: 115 (150)
Push Press: 75 (120)
Hang Clean: 95 (145)

PIERCEY
08-09-2009, 08:32 PM
Was real sick today. Got the stomach flu or something.

Took it easy for the first time in a while. I'm feeling better tonight though. Should be back at it tommarow.

PIERCEY
08-10-2009, 08:57 PM
8/10/09
Cycle 2
A DAY

Lifting
Squat
165x5
170x5
170x5
170x5
170x5

Bench Press
125x5
130x5
130x5
130x5
130x5

Hang Clean
125x5
130x5
130x5
130x5
130x5

Weighted Chins
BW x5
BW+22.5 x5
BW+22.5 x5
BW+22.5 x5

Abs
Front Plank BW+10 x30sec
L/R Side Plank BW+10 x30sec

Cardio
Boxing- Heavy Bag Work 6x3min Rounds
Burpees x20

Diet
8:00- 2 Bowls Cereal, 2tbsp. Peanut Butter, 24oz. Milk, 5g. Creatine
9:30- 16oz. Milk
12:00- Turkey Sandwhich, 1C Cottage Cheese, 16oz. Milk
2:30- 2S Nitrean, 1 Yogurt, 16oz. Milk
6:00- Meat Loaf, Mashed Potatoes, Beans, Mixed Fruit, 24oz. Milk
9:00- 2S Nitrean. 16oz. Milk, 1 Peanut Butter Sandwich
= 4,650 Calories

Weight
168.4lbs
**Assuming I lost water weight from yesterdays flu.

PIERCEY
08-11-2009, 10:07 PM
8/11/09
Cycle 2
B DAY

GPP/PLYOS

Sled Pull 200m
Sled Drag 200m
Farmers Walk 150m
REST 1 MIN
REPEATED X3

SB Clean and Press x10
SB Firemans Carry 400m
SB Overhead Carry 200m
SB Bear Hug Carry 200m
REPEATED X1

18" Box Jumps w/30lb Dumbells x25
Turkish Getups w/20lb Kettlebell x10
Jump Rope x3 Mins

Cardio
None- 6hrs Work

Diet
7:00- 2 Cereal, 2 Tbsp. Peanut Butter. 24oz. Milk, 5g. Creatine
9:30- 1/4C Almonds
12:00- Turkey Sandwhich. 1C Cottage Cheese. 16oz. Milk
2:30- 1 Protein Bar, 2S Nitrean
4:00- 20oz. Steak
10:00- 2S Nitrean, 16oz. Milk, 1 Peanut Butter and Banana Sandwich
= 4,100 Calories

PIERCEY
08-12-2009, 08:30 PM
8/12/09
Cycle 2
A DAY

Lifting
Deadlift
280x1
290x1
300x1
305x1
305x1

Box Squat (2" Below Parallel)
160x5
160x5
160x5

Push Press
102.5 x3
102.5 x3
102.5 x3

T-Bar Row
110x5
110x5
110x5

Weighted Dips
BW x5
BW+12.5 x5
BW+12.5 x5
BW+12.5 x5

Abs
Decline Situps (BW+20) 3x20

Cardio
Boxing- Heavy Bag Work 6x3mins
Burpees x20

Diet
7:00- 1 Toast, Grapes, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
9:30- 1/4C Almonds
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:00- 1 Protein Bar, 2S Nitrean
5:00- Spaghetti, Corn, 24oz. Milk
9:00- 1S Nitrean, 1Tbsp. Peanut Butter, 8oz. Milk
= 4,000 Calories

Been messing around with my diet lately. Got to be more consistent.

PIERCEY
08-13-2009, 09:59 PM
8/13/09
Cycle 2
B DAY

GPP/PLYOS
Sled Pull 200m
Sled Drag 200m
Farmers Walk 150m
REST 1 MIN
REPEATED X3

SB Clean and Press x10
SB Firemans Carry 400m
SB Overhead Carry 200m
SB Bear Hug Carry 200m
REPEATED X1

Speed Emphasized 18" Box Jumps w/20lb Dumbells x25
Barbell Squat Jumps (45lb) x10
Medicine Ball Figure 8's

Cardio
None- 6hrs Work

Diet
7:00- Toast, Banana, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
9:30- 1/4C Almonds
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:00- 1 Protein Bar, 16oz. Milk, 2S Nitrean
4:00- 8oz. Chicken, 1C Cottage Cheese, Toast, 16oz. Milk
10:00- 1S Nitrean, 16oz. Milk, 1 Peanut Butter and Banana Sandwich
= 4,000 Calories

PIERCEY
08-14-2009, 09:57 PM
8/14/09
Cycle 2
A DAY

Lifting
Squat
175x3
185x3
185x3
185x3
180x3

Bench Press
125x3
135x3
135x3
135x3
130x3

Hang Clean
125x3
135x3
135x3
135x3
130x3

Weighted Chins
BW x5
BW+25 x5
BW+25 x5
BW+25 x5

Abs
Hanging Leg Raise 3x20

Cardio
None- 6hrs Work

Diet
7:00- Toast, Yogurt, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
11:00- 1/4C Almonds
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:00- Protein Bar, 2S Nitrean, 16oz. Milk
4:00- 8oz. Chicken, 1C Cottage Cheese, Toast, Small Brownie, 16oz. Milk
10:30- 1S Nitrean, 16oz. Milk, 1 Peanut Butter and Banana Sandwich
=4,100

Weight
171.0

PIERCEY
08-15-2009, 08:44 PM
8/15/09
Cycle 2
B DAY

GPP/PLYOS
18" Box Jumps w/30lb Dumbells x25
Plyo Jumps x10
Turkish Getups w/20lb Kettlebell x10

Cardio
Boxing- Heavy Bag Work 12x3 mins

Diet
10:00- Toast, Yogurt, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
12:00- Protein Bar, 1C Cottage Cheese, 1 Small Brownie, 16oz. Milk
5:00- 20oz. Steak, 1 Sweet Corn, 36oz. Milk, 1/2 Rhubarb Pie (lol), 1C Ice Cream
= 5,500 Calories

It was my b-day today so I took it easier and pigged out. Slept in too. Very proud of eating half a pie. :thumbup:

PIERCEY
08-16-2009, 10:19 PM
8/16/09
Cycle 2
A DAY

Lifting
Deadlift
290x1
300x1
305x1
310x1
315x1 BIG PR!

Box Squat (2" Below Parallel)
170x5
170x5
*Skipped 3rd attempt- was worn out from deadlifting.

Push Press
95x5
95x5
95x5

T-Bar Row
115x5
115x5
115x5

Weighted Dips
BW x5
BW+15 x5
BW+15 x5
BW+15 x5

Abs
Decline Situps (BW+25) 3x10

Cardio
None- 6hrs Work

Diet
9:00- 2 Burritos, 16oz. Milk, 5g. Creatine
11:30- Protein Bar, 2S Nitrean, 16oz. Milk
12:30- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
1:30- 1/4C Almonds
4:00- 12" Subway Club
10:30- 1S Nitrean, 32oz. Milk, 2 Peanut Butter and Banana Sandwhiches
= 4,900 Calories

Going to up my calories from 4,000 soon.

315 DL was GREAT!

PIERCEY
08-17-2009, 06:41 PM
8/17/09
Cycle 2
B DAY

GPP/PLYOS
Sled Pull 200m
Sled Drag 200m
Farmers Walk 200m
REST 1 MIN
REPEATED X3

SB Clean and Press x10
SB Firemans Carry 400m
SB Overhead Carry 200m
SB Bear Hug Carry 200m
SB Static Hold xF
REPEATED X1

Jump Rope (Alternating footing) x3 MIN

Cardio
Boxing- Heavy Bag Work 6x3 MIN

Diet
7:00- Toast, Yogurt, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
11:00- 1/4C Almonds
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:00- Protein Bar, 2S Nitrean, 16oz. Milk
5:30- 8oz. Chicken, 1C Cottage Cheese, Brocolli, Peaches, 16oz. Milk
9:00- 1S Nitrean, 16oz. Milk, 1 Peanut Butter and Banana Sandwich
= 4,000 Calories

Weight
172.4lb

PIERCEY
08-18-2009, 10:04 PM
8/18/09
Cycle 2
A DAY

Lifting

Squat
170x5
175x5
175x5
175x5
175x5

Bench Press
130x5
135x5
135x4
135x4
135x4

Hang Clean
130x5
135x5
135x4
135x4
135x4

Weighted Chins
BW x5
BW+27.5 x5
BW+27.5 x5
BW+27.5 x5

Cardio
None- 6hrs Work

Diet
7:00- Toast, Yogurt, 16oz. Milk, 3S Muscle Milk, 5g. Creatine
11:00- 1/4C Almonds
12:00- Turkey Sandwich, 1C Cottage Cheese, 16oz. Milk
2:00- Protein Bar, 2S Nitrean, 16oz. Milk
4:00- 6oz. Chicken, 1C Cottage Cheese, Toast, 16oz. Milk
10:30- 2S Nitrean, 1 Cookie, 24oz. Milk, 1 PB&B Sandwich
= 4,200 Calories

Notes
Not a great workout today. Wasn't there mentally. Should have been able to hit my 5x5's but just couldn't get the last reps. Was so pissed I skipped abs. Slept horrible last night and calculus is kicking my ass already.

Oh well. Just more moto for next time.