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Titalis
02-16-2010, 03:26 PM
1) Current calorie intake and protein intake. If you don't know, don't answer.

Cal-3500 Prot-300 These are average, any given day is plus or minus 15% as Im not completely anal about tracking them. I randomly pick a day and follow it on Fitday once a week or two, but i eat the same thing everyday with the exception of dinner.

2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises..

None

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?

Home gym includes, Bowflex, squat rack w/600+ lbs in plates, dip/pullup rig, and up to 90lbs in dumbells.

4) How many days training can you commit to? And what days are they?

I will commit how ever many days are needed. Currently I lift mon/tues/thurs/fri. If nothing else changes I plan on adding complexes wed/sat (thanks for that great article guys).

Ohh, pics to come later and Ill be loading my current lifting numbers if my new mentor buddy wants to see them :clap:

Unholy
02-18-2010, 08:09 AM
Your new mentor buddy is curious in seeing em =)

I have a feeling you and I are gonna get along just fine.

Here is to some kick ass results. I will be back in here later this afternoon to ask you a few questions and help you get the most out of your eating while on the program.

All the best!

Paul.

You can reach me VIA Private Message, EMAIL, or AIM almost any time of the day.

Titalis
02-18-2010, 12:38 PM
PM sent, looking forward to being a part of Team Chesticles =]

Titalis
02-18-2010, 02:55 PM
Ok show and tell time. Dont anyone go sending these off to some gay porn site lol.

iliri85
02-18-2010, 06:11 PM
haha i hope they're safe here lol

will be nice to check out after 12 weeks and see how big the progress was :)

Titalis
02-20-2010, 06:04 AM
Ok end of week results and my baseline for the start of the program.

Height - 5'-10"
Weight - 215lbs

A Day
Chin ups - body weight 6+2+2+2
Wide grip rows (on blowflex but changing to DB's next week) - 180x6 220x6+2+2+2
Flat BB Bench - 135x6 155x6 175x6 185x6 205x6+2+2+2
Barbell Press (switching to DB next week) - 45x6 65x6 96x6+2+2+2
Tricep Ext (Bowfelx switching to DB skullcrusher next week) 140x6 160x6+2+2+2

B Day
Back Squat - 135x6 185x6 195x6 205x6 215x6+2+2+2
Rack Pull - 185x6 205x6 225x6 245x6+2+2+2
Calf Raises - 140x6 140x6 160x6+2+2+2
Bicep Curls - 50x6 60x6 70x6 80x6+2+2+2


Quick question, with A day having a vert pulling (aka heavy on biceps) why is there a bicep movement the next day? Is it ok to work biceps heavy two days in a row? And seeing as I can but only pullup my body weight should I switch to another excersise? If I had to guess based on the progress Ive made over the last 3 months I could likely see buying a belt and adding weight within the next 2-4 weeks.

Joe Black
02-20-2010, 08:20 AM
Hey Titalis,

Looks like a great workout and I agree if you're already pulling off a decent 6+2+2+2 with BW chin ups, you're gonna need to be adding some weight to them... like now ;)

A dip belt would be perfect or in the mean time you could just hook a dumbell between your legs!

Daniel Roberts
02-20-2010, 11:26 AM
Following on from Daniel's reply, get that belt ASAP or at least use a small dbell between your ankles. If you did 6+2+2+2 I would guess that next time round you're good for a few more pounds, that's the point of the program; try it and see.

What program are you planning on following? There'll always be an overlap, in any program, but biceps the day or couple of days following a back workout won't pose any problems.

Titalis
02-20-2010, 12:37 PM
Following on from Daniel's reply, get that belt ASAP or at least use a small dbell between your ankles. If you did 6+2+2+2 I would guess that next time round you're good for a few more pounds, that's the point of the program; try it and see.

What program are you planning on following? There'll always be an overlap, in any program, but biceps the day or couple of days following a back workout won't pose any problems.

Im doing the second program, the 4 day split. So monday and thurs i have vert pulls first up then tuesday and friday i have bicep curls. So basically im hitting biceps fairly hard mon and tues, then a day off then hitting them again thurs and fri. I know there will always be some overlap but to me vert pulls (chin ups in my case) work biceps fairly hard, and to follow the next with another bicep I tend to think it might be overtraining them. Im not an expert so I could very well be completely off base, which is why I asked, hopeing for words of wisdom =]

Daniel Roberts
02-21-2010, 02:40 AM
I understand your concern, but trust me, you won't be overtraining them. Your guide will be the weights and their progression and I can assure you if your diet and training is in order you'll be fine.

Titalis
02-21-2010, 05:24 AM
okie dokie, ohh and i bought a dip belt last night so ill be starting to stack weights and instead of skull crushers i think ill do dips seeing as i have a belt now.

Titalis
02-22-2010, 03:20 PM
Ok good call on the belt guys. Added 15 lbs on the pull ups and 25 lbs on the dips.

Here is week 1 "A1" day. My appologies for skipping the shoulder presses but doing them with a barbell hurts my shoulders and my new bowflex 1090 dumbells havent arrived yet. Hopefuly they will be here before thursday so I can get that into the rotation asap. And on a side note....YESSSS!!!!!!!!! I hit one of my goals tonight. 4 months ago when i descided to get back into the irons my very first goal was to be able to bench my body weight (started working out with 135 btw), and tonight i did it 6+2+2+2. My next goal (not far away at the rate im going) is to bench with two plates on each side. Off to make some eggs and toast.

Chin Ups BW+15
DB Rows
Flat Bench Press 215
Dumb Bell Should Press
Dips BW+25

Daniel Roberts
02-24-2010, 06:03 AM
Good job man! a PB always inspires you to keep going, and there'll be plenty of them. Just keep posting and letting us know how you're getting on. It's important to us that you succeed.

Titalis
02-24-2010, 10:13 AM
ok need some advise here. As im sure you can see from my squat numbers I flat out didnt work my legs for years. So here i am now saying to myself, get over and do squats ya pussy. Im not lifting to heavy (i dont think) and hitting my 6+ at about 205. But last week and now this week im noticing my hip joints are hurting and I have a hell of a time hitting 90 degrees. Not only does it feel like my legs wont hit that angle but when im down there i feel like i have zero strength and the weight seems way light when im up 10 or so degrees. Is this just from me not squating before or stretching or what? Any ideas?

Daniel Roberts
02-24-2010, 11:16 AM
It's 3 things, no real squatting experience, poor mobility/flexibility (mobility refers to joints, flexibility to muscle) and poor technique.

I urge you to spend time not just before training legs, but a few times a week at least (until the problem is resolved) doing some sort of mobility work on your lower body. I suggest you read and re-read and then follow the advice in this Nick Tumminello article to a t -

http://www.wannabebig.com/training/injury-rehab-and-stretching/upper-body-warm-up-10-minutes-to-better-performance/

As for technique, your problem sounds common and in my experience can be fixed almost immediately, trouble is I can't see you and any explanation or instruction would be abstract and meaningless without context, I advise you to get someone to assess your squat - now this could be someone from a local gym, the gym owner, whatever, your problems I suspect are simple to fix.

Alternatively video your lift so that we can analyse it. If you intend to do this then video both from directly to the side and directly behind.

Let me know what you think.

Titalis
02-24-2010, 12:35 PM
Ill shoot some video tonight with a lighter load, get it on youtube and pm you the link. No offense to anyone else I just feel the most comofortable taking in one persons critique at a time so I dont confuse anything and make it worse on myself =]. On a brighter note my bowflex 1090 dumbbells arrived today =]. Kinda bummed tonights my off night.

Daniel Roberts
02-24-2010, 12:50 PM
Ok, no problem, make sure the that the camera is directly to the side and directly behind you (very important - no hybrid diagonal shots).

Use a light weight and step right out of the cage/rack/whatever so nothing obscures my view.

Also wear tight clothing, nothing baggy, I need to see what your limbs and torso are doing.

Titalis
02-25-2010, 03:31 PM
Ok heres todays workout. Not feeling the greatest, low energy, stomach rumbling.

Chin Ups BW+10
DB Rows 55
Flat Bench Press 205
Dumb Bell Should Press 30
Dips BW+20

Daniel Roberts
02-26-2010, 05:58 AM
Hey, how did you go with the squat advice?

Titalis
02-26-2010, 08:08 AM
tonight is squat night so Ill report in later today. My hips are still sensitive so Im likely going to refrain from anything heavy until i figure this out and instead just focus on ensuring my form is perfect so i dont injure myself.

Titalis
02-27-2010, 11:37 AM
Ok last lift of the week numbers.

Back Squat 185
Rack Pull 245
Calf Raise 185
Hammer Curl 40

Squats still hurting my hips, keeping my knees out and lowering my ass first. Going to check the internets for videos and try again Tues.

Stats for the week - still around 215lbs, energy hasnt been to bad considering Ive got a cold atm.

SquareHead
02-27-2010, 11:41 AM
Dude, does this help? http://www.youtube.com/watch?v=Hyjpz4jkjSQ

Titalis
02-27-2010, 12:33 PM
ive watched that before but its been awhile and it was helpful to see it again as I think I need to pay closer attention to where the bar is when Im moving down. I think my hip pain (no old man jokes lol) is a combination. My form wasnt great, Dan pointed out a couple of things that semed to help. The biggest problem I think is that for a really long time I hated squats and simply chose not to do them. As a result I can bench more than i can squat and I know thats as backwards. So some of my pain could simply be from tendons/ligaments that arent used to being loaded. I didnt feel the pain until I got around 200lbs so maybe I just need to work into it slowly for a couple of weeks. The weird thing is I had been doing squats with my bowflex for about 3 months with no pain until I got my squat rack 4 weeks ago. Anyways, thanks for posting that link, I appreciate it.

SquareHead
02-27-2010, 12:41 PM
Hey, anything for a guy willing to take a picture next to a frow pic and a hair iron (http://www.wannabebig.com/forums/attachment.php?attachmentid=28840&d=1266530123)! LOL

Grace and peace

Unholy
03-01-2010, 02:11 PM
Going strong in here.

Hows the cold now?

I would also work on glute and ham activation exercises as well as foam rolling your hip flexors, hams, glutes, quads.

Check youtube for info on glute ham raises. Which you can ghetto rig at almost any gym and push off the floor for assistance till you can do body weight.

Another good exercise is glute bridges, look it up on youtube as well but the best way to explain these is you lay under a barbell with weight on it and hump the air lifting the weight on your lower abdomen.

Unholy
03-01-2010, 02:12 PM
Also, make sure you warm up with body weight squats and do some leg kicks/swipes to loosen up the hips.

I've been getting the same exact tightness/pain in my right hip EVERY time I get to 225 on the bar it flares up. The stuff I mentioned above has helped immensely.

Titalis
03-01-2010, 05:36 PM
Ok week 2 day 1. Started out a bit sluggish but when i got to my bench i felt a surge and boy did it show. I hit my second personal goal and lifted 2 plates on each side (bench press). My depth probably wasnt the greatest but hey Ill live with it =].

Chin Ups BW+ 10
DB Rows 60
Flat Bench Press 225
Dumb Bell Should Press 30
Dips BW+25

PS: I want to look like brutus in the article above =]

iliri85
03-01-2010, 05:38 PM
He's amazing, I think he fought MMA style couple months ago I think and won easily.

Titalis
03-04-2010, 05:03 PM
tonights lifts

Chin Ups bw+10
DB Rows 65
Flat Bench Press 225
Dumb Bell Should Press 40
Dips bw+30

Overall felt fairly good, still having issues with feeling "in the groove" with chin ups but after that the intensity seems to jump up a notch.

musclemick
03-07-2010, 06:19 AM
I think chin ups take a bit to get use to... they're not easy to start with! Whats your current bodyweight?

Titalis
03-07-2010, 09:53 AM
i currently weigh 215. i just got a dip belt the other week so im just starting to really push it with chin ups. like most good things in life it just takes time and patience.

Joe Black
03-08-2010, 03:11 AM
Hey Titalis, keep up the good work. Chins are a bit of a pain in the ass as they can take some real time to go up - you just gotta be patient.

How is the diet coming along? What are your numbers and are you hitting them consistently?

And are you looking to drop or gain weight?

Lastly, are you doing any form of cardio?

Titalis
03-08-2010, 11:15 AM
Hey Titalis, keep up the good work. Chins are a bit of a pain in the ass as they can take some real time to go up - you just gotta be patient.

How is the diet coming along? What are your numbers and are you hitting them consistently?

And are you looking to drop or gain weight?

Lastly, are you doing any form of cardio?

Diet pretty good. Averaging 2500-3000 cals a day, with around 200g prot/300g carb/ and 60g fat. I eat the same thing everyday witht he exception of dinner, thats variable. Im looking to gain muscle but trim the BF % down alot. I do cardio once a week but I know I need to step that up a notch.

Joe Black
03-10-2010, 02:37 AM
It makes a massive difference once you start doing more cardio on a regular basis. The first few weeks are tough but very quickly your body adapts to the volume and it becomes purely a task rather than actually hard.

I think you definately need to be doing 3 x 30mins a week, even if they are after your weights workout. Trust me, you'll notice the difference.

How has your weight fluctuated since starting the program?

Titalis
03-10-2010, 08:14 AM
My BF i think has gone down (pants are looser and i look thinner in the mirror) but i have gained a few pounds on the scale (wich is exactly what I want). Im looking forward to continued change as the weeks progress.

Joe Black
03-10-2010, 08:16 AM
Brilliant!

Titalis
03-15-2010, 03:20 PM
Ok week 4 day 1 results

Chin Ups BW+10 (someday this will go up lol)
DB Rows 70
Flat Bench Press 225
Dumb Bell Should Press 40
Dips BW+45 (15lb increase from last week and i felt like i had more but going up that much felt un natural so i stopped there)

I will say this. That self myasmal (i know its spelled wrong but how ever its spelled lol) thing where you rub yourself out before lifting is the freakin bomb. Last week I was rushed all week and skipped that part and my lifting capacity decreased. Taking the time to do it this week and so far my numbers are right back or improved so its something im going to be religous with now =].

Weighed myself this morning and I gained 5lbs in the last week somehow, up to 220. All my jeans are still loose so Im going to keep doing what im doing execpt adding more cardio like Dan suggested.

levensok
03-15-2010, 06:25 PM
:clap:

Joe Black
03-16-2010, 08:24 AM
Be interesting to see your pics!

Feeling looser in your jeans and being heavier is all good news though - congrats!

Titalis
03-17-2010, 12:38 PM
Last nights numbers.

Squat 205 (hip joint is feeling much better so creeping my way back up now)
Rack dead lift 245
calf raise 260
hammer curl 45

Titalis
03-18-2010, 04:44 PM
upper body night numbers:

Chin Ups BW+15
DB Rows 80
Flat Bench Press 225
Dumb Bell Should Press 40
Dips BW+50

Overall felt pretty good, next week is deload week otherwise i think ide be putting another 10lbs on my bench.

Heres a 2-18 pic and a 3-18 pic for reference. According to the tape Ive added 1-1/2" to my chest circumferance and 1" to my arms.

Daniel Roberts
03-20-2010, 03:03 PM
Shoulders and chest, definitely show an improvement and it looks as if your definition is coming up as well. Lighting's a bit hard to tell around the stomach, but you've certainly trimmed down. 8 weeks to go and it looks as if you'e on track; good job.

Titalis
03-21-2010, 07:06 PM
Shoulders and chest, definitely show an improvement and it looks as if your definition is coming up as well. Lighting's a bit hard to tell around the stomach, but you've certainly trimmed down. 8 weeks to go and it looks as if you'e on track; good job.

my belly is no where near where i want it to be by the end of the 12 weeks. I need to ramp up my cardio for sure to move this along. Thanks for the words of encouragement.

Daniel Roberts
03-22-2010, 04:35 AM
At 4 weeks it's nowhere near where you want it to be by week 12 but that's the beauty of having 8 more weeks to play with! Don't panic, ensure your calorie intake is consistent (if weight hasn't dropped by a few pounds over this week, drop calories by 250kcal, per day), increase your activity outside the gym and carry on as normal. I'll be taking a more active role in your log, so ask away.

Joe Black
03-24-2010, 02:23 AM
You've definately leaned out accross the shoulders and chest and a little on the tummy, that's how weight loss tends to go for the majority of men.

One thing I have learned from working with Shelby Starnes is that taking back pics are crucial. Sometimes it can be hard to tell you have lost weight from front pics, but when you look at a back pic, it's easier to see the waist slimming and fat coming off the lower back. So see if you can take front, side and back each time you take a set of pics.

To up things a notch, I would definately aim to get in a minumum of 2:00+ cardio a week, ideally 3:00. And bring calories down 250 if your weight isn't going in the right direction fast enough after a week or so.

Titalis
03-30-2010, 05:11 AM
Not much to say about last week, it was a deload week.

Last nights lifts:
pullup bw+15
db row 80
bench 235 (up 10lbs from the previous heavy week)
db press 40
dips bw+50

overall felt pretty good. pull ups still seem to have way stalled out but im going to stick with the old persistance moto.

Titalis
03-30-2010, 06:36 PM
lower body night.

Back Squat 225
Rack Pull 245
Calf Raises 260
Hammer Curl 40


Overall low energy most of the day and that carried thru to my work out. I dont think i got enough sleep last night. Encouraging to see my squat numbers continuing to rise.

Titalis
04-02-2010, 06:31 AM
Last nights lifts

Chin Ups bw+20
DB Rows 80
Flat Bench Press 235
Dumb Bell Should Press 40
Dips bw+50


Really good energy level, would rank overall lift as 9/10.

Titalis
04-06-2010, 05:12 AM
Ok last nights lifts.

chin up BW+20
db row 80
bench 235
db press 40
dips BW+60

overall was a pretty good lift. energy was good, intensity was good.

Joe Black
04-08-2010, 03:20 AM
Nice workouts! - How is the cardio/diet going?

Titalis
04-08-2010, 05:10 AM
cardio not for ****. i absoletely hate running. period. I read that article the other day about squat/pushup 1x then 2x so on so forth and I think im goign to try that and see how it goes. Maybe I should just go back to doing PT, i used to love that (would be kind of like that article). Diet is going just fine, I eat the same thing day everyday except for dinner so I know fairly accurately what my intake is. Right now im down about 5lbs in the last week but I cant see where it came from. Ill continue at my reduced calorie level for a couple more weeks and see how my love handles go. Ive been taking my measurements once a month and next week is my tape time so that will give me a good indicater of where it came from.

Titalis
04-14-2010, 08:28 AM
last nights low body work out

squat 225
rack lift 275
sit ups till i wanted to barf

Im taking this week off from upper body (benching in particuliar) due to some pain in my rotator area thats gotten worse over the last two weeks. Its already feeling better so I will get my grove back on first thing next week. Ive also decided to eliminate curls from my lower body night. I know dan said that pullups one day and curls the next wouldnt overtrain biceps but both my curls and pullups have stalled since i started back to back days. I actually stopped the curls 2 weeks ago and have already noticed my pullup weight going up so im sticking with it. Im also considering going to the abc split to give my body a touch more recoupe time. Ive kind of felt like ive been on the verge of overtraining but kept shaking it off as just being a pussy, but i think its time to listen to my body and give it a small amount of additional rest period.

Titalis
04-16-2010, 06:46 AM
shoulder was feeling better so i did my upper body last night. interesting observation here, if anyone has ideas im all ears. But while going thru my warmup weights my shoulder pain came back. but when i got into my heavier numbers it went away. what the hell is that all about? Anyways, lift felt pretty good other than that.

pull up BW+15
bench 235
shoulder press 40
dips bw+50

Daniel Roberts
04-18-2010, 09:14 AM
last nights low body work out

squat 225
rack lift 275
sit ups till i wanted to barf

Im taking this week off from upper body (benching in particuliar) due to some pain in my rotator area thats gotten worse over the last two weeks. Its already feeling better so I will get my grove back on first thing next week. Ive also decided to eliminate curls from my lower body night. I know dan said that pullups one day and curls the next wouldnt overtrain biceps but both my curls and pullups have stalled since i started back to back days. I actually stopped the curls 2 weeks ago and have already noticed my pullup weight going up so im sticking with it. Im also considering going to the abc split to give my body a touch more recoupe time. Ive kind of felt like ive been on the verge of overtraining but kept shaking it off as just being a pussy, but i think its time to listen to my body and give it a small amount of additional rest period.

Your suggestions on the training front make sense and ultimately although for most biceps and back won't interfere massively if sensibly spaced, it's your body and you should listen to it. In this industry you almost have to dictate because most people's inclination is to slack off. Go for it. I'm all for experimenting, as long as it's within set parameters and observes the underlying principles. Also, this is a learning process for me, you may well offer a persepctive on exercise selection and placement that i might have overlooked, or that my base of trainees did not respond to; so don't be shy in making suggestions.

Titalis
04-18-2010, 12:14 PM
The more I think about it the more I think Ill keep curls in my lower body day. But for only one reason, because Im switching to a 3 day split. When I was doing a 4 day i think i was overtraining them by hitting them mon, tues, thurs and fri. But now they will have 48 hrs of rest in between.

Titalis
04-22-2010, 12:42 PM
sorry ive been a slacker for updating. Last nights lower body.

squat 225
rack lift 275
curls 45

Titalis
04-23-2010, 05:04 PM
good lift tonight. tonights the first night i felt pumped while doing chin ups.

chinup bw+30 (up 10lbs from my old best)
db row 80
bench 245
db press 40
dips 50 - i was outa steam at this point =]

Titalis
04-27-2010, 07:31 AM
last nights lifts:

saquat 225
rack pull 275
db curl 40

Seems like some of lifts have severely stop increasing. Will have to figure out whats going on there.

Titalis
05-03-2010, 10:11 AM
Injured my shoulder at work, going back to doc's tomorrow but based on how it feels im thinking im not touching any weights for a couple of weeks.

Daniel Roberts
05-13-2010, 09:17 AM
How's the shoulder? How'd you do it and what did the Doc have to say?

Titalis
05-14-2010, 09:00 AM
Ok after 3 weeks off nurseing a minor shoulder injury im back at it and its feeling good. First upper body night i took it easy to warm up and get moving again. Last night goes as follows. Im not doing shoulder presses for another week or two as to not overdo it.

Chin ups BW+30
bench 245 (moving to 255 next week im thinking)
dips BW+60

Titalis
05-17-2010, 03:02 PM
upper body day. diet over the weekend wasnt the greatest and i felt it in my intensity. numbers as follows.

chin ups bw+20
db curl 40
bench 255 (new pr, up 10lbs from last week)
dips - failure, my shoulder injury was flaring up so i backed off and iced it.

Titalis
06-08-2010, 10:53 AM
ok im back. my shoulder injury had me taking it very easy since it flared back up. Ive very slowly ramped back up and i think im back to 100%. Last night felt very good. No pain, hi energy, great intensity.

chin ups BW+25
db row 90
bench 245
db press 40
dips bw+60

Titalis
06-08-2010, 06:45 PM
lower body night. energy pretty good.

squat 225
rack pull 295
db curl 45

Titalis
06-11-2010, 12:38 PM
last night upper body night. energy average, motivation average.

chin up bw +20
db row 90
bench 245
dips bw +60

Titalis
06-16-2010, 10:35 AM
lol forgot to post monday nights workout. energy average, intensity average.

pull up BW+20
db row 80
bench 245
dip bw+60

i stopped 10 lbs light on my db row but i think i was just being lazy, wasnt "feeling" them. Im going to try to get some before and after pics up with some stats. I took measurements on all of my body parts and as of monday this week ive gained 1-1/4" to 2" almost everywhere but my belly and have managed to stay the same weight (215). By the end of the weekend Ill try to have somethign up.

Off Road
06-16-2010, 11:20 AM
Nice strong lifts.

Titalis
06-16-2010, 05:49 PM
ok tonights lower body.

squat 225
rack pull 295
db hammer curl 45

Titalis
06-16-2010, 06:03 PM
Alrighty heres some pics and stats from the program. Pictures are before then after left to right.

arms 2/13 14" 6/10 15.5"
legs 2/13 22" 6/10 23"
chest 2/13 43" 6/10 45"
abs 2/13 41" 6/10 39.5"
neck 2/13 16" 6/10 17"

Half way through the program I did suffer a minor shoulder injury at work. I ended up taking a few weeks off then spent the couple of weeks lifting very light then ramping back up. Honestly, cardio wise, I severely failed. I do not do cardio nearly as much as I should. Its a personal hurdle I need to overcome. I fully believe that if I got my cardio in line I would have seen a ton of fat loss and I would probably be looking very lean right now. This next 12 week stretch Im going to really try and step my game up there.

Titalis
06-19-2010, 05:23 PM
upper body day. was in the groove and feeling it.

chin up bw+25
db row 90
bench 255
dips bw+50

Next week im doing delaod week so I probably wont be posting. After the delaod I think im going to mess around with changing things up a bit and trying the five day split.

Titalis
06-29-2010, 05:42 AM
ok started a new 12 week run last night. I switched up to the 5 day split for this one. Both energy and intensity felt great.

Bench 245
dips BW+50
db curl 40