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Pure Water
05-12-2010, 08:27 PM
I decided to make a journal for the first time because, well, this is my first program that I'm following! Might as well start both at the same time right? Plus, I have you guys (hopefully :)) helping me through. So here's everything:

Stats

Name: Pure Water
Age: 19
Height: 5' 10"
Weight: 178 lbs (last weigh-in on Friday, May 7, 2010)
Body fat %: I'm guessing somewhere in between 10-20%

1RM

Squat (6RM from this Monday's workout): 165 lbs
Bench Press: 155 lbs

Date started program: Monday, May 10, 2010

Diet and Nutrition

My goal is to reach 185 pounds. I chose the route of calculating everything by this target body weight. Here are my daily nutritional intake needs:

Here are my 5 meals that I eat in 1 day:

Meal 1: 2 slices of peanut butter (2.5 TBSP) and jam toast (2 TBSP) on whole wheat bread, 1 cup of 2% milk

Meal 2: 9oz ground beef, 1/2 cup of long grain brown rice, 1 cup of 2% milk

Meal 3: Usually a good mix of everything... I'd say it's always around 400-600 calories

Meal 4: 1/3 cup of almonds, 1 cup of 2% milk, 1 banana, 1 cup of orange juice

Meal 5 (post-workout): Protein powder (150 calories, 0.3g fat, 2g carbs, 34g protein) mixed with 1 cup of 2% milk, 1/2 cup of oatmeal, peanut butter oatmeal bar (170 calories, 7g fat, 23g carbs, 4g protein), 1 cup of 2% milk

After calculating all this on www.fitday.com, it comes out to roughly:

Calories:3300 - 3500
Fat: 130g - 140g
Carbohydrates: 250g - 270g
Protein: 200g - 210g

Training

Program number: Two, A-B-A-B
Workout days: Monday (A), Tuesday (B), Thursday (A), Friday (B)

How I will show my weight, sets, and reps are like this:

Set 1 (set number): 50 (weight in pounds) x 6 (number of reps completed)

05-12-2010, 08:32 PM
Welcome aboard. I'm looking forward to seeing your progress.

Pure Water
05-12-2010, 08:55 PM
Monday, May 10, 2010

Workout A

Lat Pulldowns

Set 1: 60 x 6
Set 2: 70 x 6
Set 3: 90 x 6
Set 4: 100 x 6
Set 5: 120 x 6 + 2 + 2 + 2

Barbell Rows

Set 1: 95 x 6
Set 2: 105 x 6
Set 3: 115 x 6
Set 4: 135 x 6
Set 5: 155 x 6 + 2 + 2 + 2

Could have done a tad more weight here.

Bench Press

Set 1: 95 x 6
Set 2: 105 x 6
Set 3: 115 x 6
Set 4: 125 x 6
Set 5: 135 x 6 + 2 + 2 + 2

Set 1: 65 x 6
Set 2: 75 x 6
Set 3: 85 x 6
Set 4: 90 x 6 + 2 + 2 + 2

Close-grip Bench Press

Set 1: 65 x 6
Set 2: 85 x 6
Set 3: 95 x 6
Set 4: 105 x 6 (I think...)
Set 5: 115 x 6 + 2 + 2 + 2

Could have done more weight here too.

Tuesday, May 11, 2010

Workout B

Squats

Set 1: 115 x 6
Set 2: 135 x 6
Set 3: 155 x 6
Set 4: 165 x 6 + 2 + 2 + 2

Overestimated my strength in squatting a bit because of the controlling of the weight down, exploding up bit.

Set 1: 115 x 6
Set 2: 135 x 6
Set 3: 155 x 6
Set 4: 175 x 6
Set 5: 185 x 6
Set 6: 195 x 6 + 2 + 2 + 2

Could probably have done more but my grip was slipping a lot on the 195 x 6. Might be changing to mixed grip next session. Thoughts on this?

Seated Calve Raises

Set 1: 45 x 6
Set 2: 70 x 6
Set 3: 90 x 6
Set 4: 115 x 6
Set 5: 130 x 6 + 2 + 2 + 2

Weights are the plates only.

Dumbbell Bicep Curls

Set 1: 20 x 6
Set 2: 30 x 6
Set 3: 40 x 4
Set 4: 35 x 6 + 2 + 2 + 2

Weights are 1 dumbbell. Overshot what I thought I could handle on these. I'll know for next time.

Ab Cable Crunch Machine

Can't remember the weights or sets but I got up to 90 x 6 + 2 + 2 + 2

05-12-2010, 08:58 PM
Very nice first couple of sessions. I'm a sissy and use straps on my deadlifts :)

Pure Water
05-12-2010, 08:59 PM
Welcome aboard. I'm looking forward to seeing your progress.

Thank-you. And so am I, looking forward to your progress (especially your squats :evillaugh:).

You're not a sissy for using straps! Lots of people use 'em :) .

ELmx479
05-13-2010, 06:52 PM
I wouldn't worry about the fat too much unless it's saturated fat. I would however bump up the protein. Tuna is a cheap way to add some protein to your diet. I weigh 200lbs and like to get 300 grams of protein a day. Good luck with everything.

Pure Water
05-13-2010, 09:32 PM
I wouldn't worry about the fat too much unless it's saturated fat. I would however bump up the protein. Tuna is a cheap way to add some protein to your diet. I weigh 200lbs and like to get 300 grams of protein a day. Good luck with everything.

I'll take a look into tuna. Thanks for the suggestion.

Thursday, May 13, 2010

Workout A

Lat Pulldowns

Set 1: 60 x 6
Set 2: 70 x 6
Set 3: 90 x 6
Set 4: 100 x 6
Set 5: 120 x 6 + 2 + 2 + 2

Barbell Rows

Set 1: 95 x 6
Set 2: 115 x 6
Set 3: 135 x 6
Set 4: 155 x 6
Set 5: 175 x 6 + 2 + 2 + 2

Still feel like I can do a bit more weight. Very surprised by this because a few months ago I remember not being able to barbell row near this much.

Barbell Bench Press

Set 1: 95 x 6
Set 2: 105 x 6
Set 3: 115 x 6
Set 4: 125 x 6
Set 5: 135 x 6 + 2 + 2 + 2

Set 1: 65 x 6
Set 2: 85 x 6
Set 3: 90 x 4, 85 x + 2 + 2 + 2

I was really rushing the resting times in between which I think had an effect on my 6RM. Also still trying to get used to the auto-regulation part of the program. I'm one of those guys that never likes to go down in weight but I guess I'm just going to have to get used to it :( .

Barbell Close-Grip Bench Press

Set 1: 65 x 6
Set 2: 85 x 6
Set 3: 105 x 6
Set 4: 120 x 6
Set 5: 125 x 6 + 2 + 2 + 2

05-13-2010, 10:14 PM
Nice job. Did you forget to post your clusters on the rows?

Pure Water
05-13-2010, 10:18 PM
Nice job. Did you forget to post your clusters on the rows?

Yes, thanks for pointing that out.

AKMass
05-14-2010, 05:26 AM
Good work in here. Upping the weight fast on those rows!

Pure Water
05-14-2010, 10:00 AM
Good work in here. Upping the weight fast on those rows!

Yes, I am very surprised with how fast they're going up. But the first day I did them, they were too light, so that's probably why it looks like they're going up fast. Thanks.

I'll be posting workout B today in a few hours from now.

Pure Water
05-14-2010, 05:23 PM
Friday, May 14, 2010

Workout B

Barbell Back Squats

Set 1: 95 x 6
Set 2: 115 x 6
Set 3: 135 x 6
Set 4: 155 x 6
Set 5: 165 x 6 + 2 + 2 + 2

Set 1: 115 x 6
Set 2: 135 x 6
Set 3: 155 x 6
Set 4: 185 x 6
Set 5: 205 x 6 + 2 + 2 + 2

I switched to a mixed grip this time and therefore, was able to hold onto the bar, letting me use more weight.

Seated Calve Raises

Set 1: 45 x 6
Set 2: 90 x 6
Set 3: 135 x 6 + 2 + 2 + 2

Dumbbell Bicep Curls

Set 1: 20 x 6
Set 2: 30 x 6
Set 3: 35 x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 x 6
Set 2: 70 x 6
Set 3: 90 x 6 + 2 + 2 + 2

Current body weight as of today: 175 lbs, 3 lbs less than last week, see below
Target body weight: 185 lbs

I really think that those 3 pounds that I went down this week was just fat. I think I might have been overeating a little bit and didn't exactly know how much of what I should have been eating before I started this program, so I'm not too worried about it right now. I've also noticed that my belly hasn't been sticking out as much as before too, which is a good thing :) .

Next workout is on Monday for me. See ya then.

05-14-2010, 05:26 PM
Good workout and nice job getting the deadlifts with the different grip.

Pure Water
05-17-2010, 01:58 PM
Monday, May 17, 2010

Workout A

Barbell Rows

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 175 lbs x 6
Set 4: 185 lbs x 6 + 2 + 2 + 2

Assisted Pull-ups

Set 1: BW - 70 lbs x 6
Set 2: BW - 40 lbs x 6
Set 3: BW - 20 lbs x 6 + 2 + 2 + 2

Someone was using the Lat Pulldown station so I decided to do assisted pull-ups today.

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 105 lbs x 6
Set 3: 115 lbs x 6
Set 4: 135 lbs x 6
Set 5: 140 lbs x 6 + 2 + 2 + 2

I was thinking that 135 lbs was going to be my 6RM of the day, but the reps went up a little easier today so I threw on another 5 lbs. WOOT! :hump:

Set 1: 65 lbs x 6
Set 2: 85 lbs x 6
Set 3: 90 lbs x 6 + 2 + 2 + 2

Barbell Close-Grip Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 135 lbs x 6 (got help with 6th rep) + 2 + 2 + 2

My workout today felt really good, I seemed to hit everything with just enough weight for 6 reps. One question though:

If you didn't already notice, I'm using just about as much weight on my barbell close-grip bench press (135 lbs) as I'm using for my regular Barbell Bench Press (140 lbs). Should those two be as close as they are?

Pure Water
05-18-2010, 09:11 PM
Tuesday, May 18, 2010

Workout B

Barbell Back Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 155 lbs x 6
Set 5: 165 lbs x 6 + 2 + 2 + 2

Was really hoping to do 170 pounds for my big set but the 155 pounds was feeling kind of heavy. Hopefully on Thursday!

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 185 lbs x 6
Set 4: 205 lbs x 6 + 2 + 2 + 2

Seated Calf Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 120 lbs x 6
Set 4: 110 lbs x 6 + 2 + 2 + 2

I noticed today that I haven't been raising my calves high enough on this exercise so I put the weight down a bit for the big set.

Dumbbell Bicep Curls

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 70 lbs x 6
Set 3: 90 lbs x 6
Set 4: 100 lbs x 6 + 2 + 2 + 2

Did an extra 10 more pounds than the last workout!

This workout was alright... I've been kind of tired because of work and not enough sleep. I'm really hoping that I can increase my squats soon though! I really want to be able to squat as least 200 pounds for 6 reps! That's one of my goals!

ELmx479
05-19-2010, 05:42 AM
Solid work man, your doing a good job. Maybe try to cut back the volume on the ramping sets to bump your final set up on the squats.

Daniel Roberts
05-19-2010, 05:56 AM
If you didn't already notice, I'm using just about as much weight on my barbell close-grip bench press (135 lbs) as I'm using for my regular Barbell Bench Press (140 lbs). Should those two be as close as they are?

Difficult to say but I imagine your normal bench isn't particularly wide and your close grip particularly narrow, not that I'm advocating either, just an assumption AND you're still very much beginning your lifting career so these differences between hand spacing aren't going to be so apparent in your numbers.

Well done and good luck!

Pure Water
05-19-2010, 02:35 PM
Difficult to say but I imagine your normal bench isn't particularly wide and your close grip particularly narrow, not that I'm advocating either, just an assumption AND you're still very much beginning your lifting career so these differences between hand spacing aren't going to be so apparent in your numbers.

Well done and good luck!

I guess the only way I can say about how far my hand spacing is, is by telling you where I put my hands on the bar. For my regular bench press, I've been using not my pinky, but the ring finger to wrap around the Olympic rings and for my close-grip bench press, I've been putting my index fingers at the end of the insides of the grippy part of the barbell. Not the grip in the middle, but the ones that connect to the Olympic rings.

But like you said, maybe I'm just beginning so the different spacings doesn't have a big effect on the weight that I can use.

ELmx479:

Yes, I have been thinking about doing this. I'll give this a try when I go at em again on Friday. Thanks.

Kiff
05-19-2010, 02:45 PM
Nice work mate :)

Not that it is a bad thing just curious :)

Pure Water
05-19-2010, 02:54 PM
Nice work mate :)

Not that it is a bad thing just curious :)

I know what you mean :) .

My plan is to continue doing the Romanian deadlifts through the entire first cycle, including the deload week. On my second cycle, I was going to do leg presses instead of squats and deadlifts instead of Romanian deadlifts. I'll switch back and forth between these two each cycle.

I'm going to try this way first and see what happens and if I like it. If it's not working out, then my next plan is to switch back and forth each workout. I'm thinking that this is probably the better option because I'm not leaving out either squats or deadlifts for five weeks.

Anyway, I've already started it the way I'm doing it now, so I'll at least try my first plan for this cycle and the next one. If you have any advice or anything about this, please let me know! :hello:

Kiff
05-19-2010, 03:03 PM
I know what you mean :) .

My plan is to continue doing the Romanian deadlifts through the entire first cycle,

Well mate im on HCT-12 at the moment as well, i have both Deads and Squats in, as i am just starting off lifting again i have found it O.K however today i hit 85KG deads and 70KG squats in one session and it has taken its toll on me.

I will try and get to the end of the 5 weeks otherwise i will do as you said and swap between them each workout!

That is just my experience of it so far but as you said your plan is to stick with it then do that mate!

HCT as far as i can tell is all about how it feels for you at the time, if your making gains and it doesnt put your health at risk lift it ;)

Best of luck buddy.

Pure Water
05-19-2010, 05:23 PM
Well mate im on HCT-12 at the moment as well, i have both Deads and Squats in, as i am just starting off lifting again i have found it O.K however today i hit 85KG deads and 70KG squats in one session and it has taken its toll on me.

I will try and get to the end of the 5 weeks otherwise i will do as you said and swap between them each workout!

That is just my experience of it so far but as you said your plan is to stick with it then do that mate!

HCT as far as i can tell is all about how it feels for you at the time, if your making gains and it doesnt put your health at risk lift it ;)

Best of luck buddy.

Awesome man! Good luck to you too!

05-19-2010, 05:38 PM
Nice job listening to your body and figuring out the squat weight. The extra lbs will be there for next time.

AKMass
05-20-2010, 05:06 AM
Workouts are looking very solid so far Pure. Very nice work!

Pure Water
05-20-2010, 02:08 PM
Nice job listening to your body and figuring out the squat weight. The extra lbs will be there for next time.

Thanks! Ya, I hope it will although I've been pretty tired this week from working and not getting enough sleep. But of course that's no excuse to not go for it if I can :evillaugh: .

Workouts are looking very solid so far Pure. Very nice work!

Thanks AK, yours too!

Pure Water
05-20-2010, 09:15 PM
Thursday, May 20, 2010

Workout A

Lat Pull-Downs

Set 1: 60 lbs x 6
Set 2: 70 lbs x 6
Set 3: 90 lbs x 6
Set 4: 110 lbs x 6
Set 5: 130 lbs x 6 + 2 + 2 + 2

10 more pounds than the last time I did these, although I'd say the reps were kind of "iffy". I forgot about those 5 pound weight things that you can put on the stack of weights so I'll probably do 125 pounds next week.

Barbell Rows

Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 175 lbs x 6
Set 5: 185 lbs x 6 + 2 + 2 + 2

The 2's were tough today because I've been trying to take less resting time, but that's the way I like em! TOUGH! Overall, these felt good today.

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 105 lbs x 6
Set 3: 115 lbs x 6
Set 4: 125 lbs x 6
Set 5: 135 lbs x 6 + 2 + 2 + 2

5 less pounds than last time only because I didn't have a spotter day.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

The 2's in here were also tough but good.

Barbell Close-Grip Bench Press

Set 1: 95 lbs x 6
Set 2: 105 lbs x 6
Set 3: 115 lbs x 6
Set 4: 125 lbs x 6

Next workout day: Tomorrow

ELmx479
05-20-2010, 09:52 PM
Wow, that's one hell of an upper body day right there! Must have some solid back strength for them rows.

Bako Lifter
05-21-2010, 12:14 AM
nice workouts, nice journal. look forward to watchin ur progress.

05-21-2010, 06:46 AM
Nice workout. I like how your vertical/horizontal pushing/pulling movements all seem so balanced for strength.

Pure Water
05-21-2010, 02:08 PM
Wow, that's one hell of an upper body day right there! Must have some solid back strength for them rows.

Probably not anymore than you have :) .

nice workouts, nice journal. look forward to watchin ur progress.

Thanks.

Nice workout. I like how your vertical/horizontal pushing/pulling movements all seem so balanced for strength.

Really? I've always thought that my pressing movements, especially the bench press, were kind of weak.

05-21-2010, 03:04 PM
Really? I've always thought that my pressing movements, especially the bench press, were kind of weak.
No...you are looking at it all wrong. Your pressing movements aren't weak, your pulling movements are STRONG! I'd rather be stronger on the pulls than the presses. Less chance of problems that way.

Pure Water
05-21-2010, 05:18 PM
No...you are looking at it all wrong. Your pressing movements aren't weak, your pulling movements are STRONG! I'd rather be stronger on the pulls than the presses. Less chance of problems that way.

Ya haha! A strong back is always good.

EDIT:

Oh forgot to mention that I like doing my barbell rows with an underhand grip, I feel it better in my back, if that makes any difference to how much weight I'm using... Should I switch to overhand grip?

Pure Water
05-21-2010, 09:15 PM
Friday, May 21, 2010

Workout B

Barbell Back Squats

Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 170 lbs x 6 + 2 + 2 + 2

I did what you said ELmx479, and I got it! Yes! Woo! Haha.

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 185 lbs x 6
Set 4: 205 lbs x 6 + 2 + 2 + 2

Seated Calf Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 120 lbs x 6 + 2 + 2 + 2

Dumbbell Bicep Curls

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

Current weight as of today: 175 lbs (same as last week)
Target body weight: 185 lbs

This was okay, I was really tired because of work and not enough sleep though. But I finally up'd my squats by 5 pounds so that was good. I'm the same weight as last week though :(, I think if I'm the same weight again next week then I'm going to add on 250 kcal like the program says to do.

My next workout is on Monday so I'll be waiting for that!

05-21-2010, 09:49 PM
Nice job getting that squat.

Bako Lifter
05-22-2010, 02:48 AM
nice squats.

ELmx479
05-22-2010, 02:12 PM
Glad that worked out for ya. Nice session, keep at it.

Joe Black
05-24-2010, 01:05 AM
Looks like things are going well and good job on the squat - keep putting in work!

Pure Water
05-24-2010, 09:29 AM
Nice job getting that squat.

Thanks.

nice squats.

Thank-you.

Glad that worked out for ya. Nice session, keep at it.

I will! And hopefully soon I'll be squatting 200 pounds for my 6RM :) .

Looks like things are going well and good job on the squat - keep putting in work!

Thanks Daniel. And yes, I will keep putting in the work :) .

I'll be going to the gym in about an hour or two from now. Don't know if I'll post my workout right after I get back home or not but it should be up some time today. I'm hoping my friend will be able to come with me so he can spot me on my bench press's.

Pure Water
05-24-2010, 09:43 AM
Oh forgot to mention that I like doing my barbell rows with an underhand grip, I feel it better in my back, if that makes any difference to how much weight I'm using... Should I switch to overhand grip?

This.

rdearmond573
05-24-2010, 12:45 PM
This.

I'm sure someone will have a better answer than me, but I always go with if it's working don't mess with it. If you can feel it doing the job then stick with it. Speaking of rows, nice weight lol :hello:

Bako Lifter
05-24-2010, 04:02 PM
it's mainly preference. if you like underhand, do it underhand. wouldn't' hurt to go overhand once every blue moon though. overhand increases the work being done by your back and forearms, whereas underhand uses biceps a bit more. same as pullups/chinups.

Pure Water
05-24-2010, 06:43 PM
it's mainly preference. if you like underhand, do it underhand. wouldn't' hurt to go overhand once every blue moon though. overhand increases the work being done by your back and forearms, whereas underhand uses biceps a bit more. same as pullups/chinups.

Yes, this is what I recently was thinking about the two different grips for barbell rows. So I probably wouldn't be able to do as much weight overhand as I can underhand, which is probably why I seem to be strong in barbell rows. After this cycle is done and the next time I have barbell rows in my routine (will most likely be doing dumbbell rows next cycle :)), I will do overhand. Thanks for clearing things up for me.

Also:

Monday, May 24, 2010

Workout A

Lat Pull-downs

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6
Set 4: 125 lbs x 6 + 2 + 2 + 2

I lowered the weight by 5 pounds this workout because the last time I did these at 130 pounds, I was barely, maybe even not, making the reps. I try to at least make the bar clear my chin for me to count it as a rep. Is this okay?

Underhand Barbell Rows

Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 190 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout :) .

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Same 6RM as last time.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

Same 6RM as last time. I just seem to not be getting any stronger in this lift :( .

Barbell Close-Grip Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 130 lbs x 6 + 2 + 2 + 2

Had a spotter this time so I did 5 more pounds than last week. However the most I've done on this is 135 pounds, but I needed help on the 6th rep, so this time I only did 130 pounds.

Good workout. It seems like I do pretty good with about 4 sets in total to hit my 6RM of the day for each exercise, so I'll try to stick around that many sets.

Next workout: I'm thinking I'm going to do my next workout on Wednesday because I won't have any time really, to do it tomorrow. Hopefully working out Wednesday, Thursday, Friday won't kill me for this one week.

Kiff
05-25-2010, 10:28 AM
[QUOTE=Pure Water;2338656]

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Same 6RM as last time.

Just out of intrest mate, as is finished on 143LBS last Bench session, how much do you weight at the moment? We seem to be pretty close on a lot of lifts its nice to have someone else around my level on here to compare with :)

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

Same 6RM as last time. I just seem to not be getting any stronger in this lift :( .

I personally think that OH press is one of the slowest gains in my routine at the moment too :( it will come i am sure great work mate!

05-25-2010, 10:38 AM
For me it seems I can progress on Presses or I can progress on Bench Press, I don't seem to be able to make good progress on both at the same time.

Bako Lifter
05-25-2010, 11:44 AM
i read an article by louie simmons of westside barbell that said something like, you can't progress on a lift anymore on the 3rd workout.

ie: bench 135x6, next week you bench 140x6, and on the 3rd week you plateau.

this theory doesn't work with newb gains though.

what louie suggested to get around this is to do something like - bench, bench, incline, bench, bench, floor press, bench, bench, etc.

try switching it up every third week, do incline next workout and i'm sure the workout after that you're other lifts will be stronger.

Pure Water
05-27-2010, 05:13 PM
[QUOTE=Pure Water;2338656]

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Same 6RM as last time.

Just out of intrest mate, as is finished on 143LBS last Bench session, how much do you weight at the moment? We seem to be pretty close on a lot of lifts its nice to have someone else around my level on here to compare with :)

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

Same 6RM as last time. I just seem to not be getting any stronger in this lift :( .

I personally think that OH press is one of the slowest gains in my routine at the moment too :( it will come i am sure great work mate!

Thanks. I weighed myself this past Friday (21st) and I was 175 pounds. And hopefully we will eventually get stronger in the overhead presses.

For me it seems I can progress on Presses or I can progress on Bench Press, I don't seem to be able to make good progress on both at the same time.

Hmmm... maybe it's the same thing for me.

i read an article by louie simmons of westside barbell that said something like, you can't progress on a lift anymore on the 3rd workout.

ie: bench 135x6, next week you bench 140x6, and on the 3rd week you plateau.

this theory doesn't work with newb gains though.

what louie suggested to get around this is to do something like - bench, bench, incline, bench, bench, floor press, bench, bench, etc.

try switching it up every third week, do incline next workout and i'm sure the workout after that you're other lifts will be stronger.

If the problem continues, I'll look at giving this a try. Thanks for the advice.

Also,

I skipped my first workout B this week because of just being too tired. I don't think I would have gained anything by going to the gym for that workout on Wednesday so I decided to get some more sleep instead.

I'll be going to the gym in about an hour and a half from now for my second workout A this week. The journal for that should be posted tonight sometime when I get back home. So I'll see you guys then! :)

And thanks for still being interested in my journal and posting things, I thought I was gonna be left alone after like... 2 weeks, haha :) .

Pure Water
05-27-2010, 09:04 PM
Thursday, May 27, 2010

Workout A

Lat Pull-Downs

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6
Set 4: 125 lbs x 6 + 2 + 2 + 2

Underhand Barbell Rows

Set 1: 115 lbs x 6
Set 2: 135 lbs x 6
Set 3: 165 lbs x 6
Set 4: 190 lbs x 6 + 2 + 2 + 2

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 135 lbs x 6 + 2 + 2 + 2

No spotter so I wanted to be sure I was going to get all 6 reps.

Dumbbell Shoulder Press

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 40 lbs x 6
Set 4: 50 lbs x 6 + 2 + 2 + 2

The weight is what one dumbbell weighs. Had to do dumbbell shoulder presses instead of the overhead presses today because both squatting racks were being used. And I got to say, getting those dumbbells up for the clusters was quite a workout itself :) . Ended up getting 10 more pounds than my overhead presses from Monday!

Barbell Close-Grip Bench Press

Set 1: 95 lbs x 6
Set 2: 105 lbs x 6
Set 3: 115 lbs x 6
Set 4: 130 lbs x 4
Set 5: 125 lbs x 6 + 2 + 2 + 2

No spotter, which is partly why I only did 4 reps at 130 pounds (wasn't 100% sure that I was going to get the next rep up). I also possibly overshot my 6RM of the day for it too.

Felt good to get back into the gym after missing a workout. I went hard, fast, and I sweated. I was really trying to keep a strict 30 second break in between the clusters, which made them really tough but good.

I'll be back in the gym tomorrow for workout B, see you guys then!

ELmx479
05-27-2010, 09:44 PM
Really solid training, pressing those 50lb DB's overhead is very impressive. I just switched to seated DB presses from standing OH Press with the bar and I am having a rough time with them.

Kiff
05-28-2010, 10:42 AM
Thursday, May 27, 2010

[Dumbbell Shoulder Press

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 40 lbs x 6
Set 4: 50 lbs x 6 + 2 + 2 + 2

The weight is what one dumbbell weighs. Had to do dumbbell shoulder presses instead of the overhead presses today because both squatting racks were being used. And I got to say, getting those dumbbells up for the clusters was quite a workout itself :) . Ended up getting 10 more pounds than my overhead presses from Monday!

Felt good to get back into the gym after missing a workout. I went hard, fast, and I sweated. I was really trying to keep a strict 30 second break in between the clusters, which made them really tough but good.

I'll be back in the gym tomorrow for workout B, see you guys then!

See mate you got them after all! Good effort! The only way is up with OH DB press GREAT effort.

I like keeping it to 30seconds, i am lucky enough to have a training partner on the same routine and we keep eachother motivated and count eachothers rest times so that works well.

Pure Water
05-28-2010, 05:02 PM
Really solid training, pressing those 50lb DB's overhead is very impressive. I just switched to seated DB presses from standing OH Press with the bar and I am having a rough time with them.

I prefer DB presses over the bar. Good luck with them.

See mate you got them after all! Good effort! The only way is up with OH DB press GREAT effort.

I like keeping it to 30seconds, i am lucky enough to have a training partner on the same routine and we keep eachother motivated and count eachothers rest times so that works well.

Wooo!

Pure Water
05-28-2010, 08:32 PM
Friday, May 28, 2010

Workout B

Barbell Back Squats

Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 170 lbs x 6 + 2 + 2 + 2

Set 1: 135 lbs x 6
Set 2: 165 lbs x 6
Set 3: 185 lbs x 6
Set 4: 215 lbs x 6 + 2 + 2 + 2

10 more pounds than the last workout!

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 110 lbs x 6 + 2 + 2 + 2

Dumbbell Bicep Curls

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 70 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

Current body weight as of today: 172 lbs, 3 lbs less than last week :(
Target body weight: 185 lbs

These last two weeks have been crazy for me. I've worked a total of 80 hours of physical work in the last two weeks and haven't been getting much sleep. This is probably why I dropped three pounds this week. I should be going back to doing this job once a week for eight hours now so hopefully I can turn this around. I also realized that when I calculated my calories per day, I forgot to add in that I work at a physical job once a week, so now I'm just going to recalculate my daily nutritional intake needs. I'll do this tomorrow or Sunday since it's late now and I'll edit my OP and put it in there.

Damn! Figuring out what you need to eat is damn hard!

Pure Water
05-30-2010, 10:59 AM
Okay I'm thinking I'm just going to up my calories by 250kcal, which would bring me to 3250. I don't really know what else to make up for an extra 250kcal so what if I add 2 extra pieces of peanut butter and jam toast and a cup of milk to meal 1? Too much bread? What else can I add for 250kcal?

05-30-2010, 11:05 AM
But seriously, beef packs a lot of calories and protein per serving.

Pure Water
06-01-2010, 10:02 AM
But seriously, beef packs a lot of calories and protein per serving.

Okay I was thinking about adding one of those canned tunas to my pre-workout meal. Would that be alright?

Monday, May 31, 2010

Workout A

Last night when I went to the gym, it was really busy for some reason. Usually at the time that I go, it's almost dead. My gym is really weird because like last night, the gym will just be really busy on random days... So because of it being really busy, I wasn't able to do much of my actual workout so I had to substitute almost everything for something else. But here it is anyway:

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 135 lbs x 6 + 2 + 2 + 2

Again, had no spotter so am still stuck on 135 pounds.

Assisted Pull-Ups

Set 1: BW - 60 lbs x 6
Set 2: BW - 40 lbs x 6
Set 3: BW - 20 lbs x 6 + 2 + 2 + 2

Cable Rows

Set 1: 70 lbs x 6
Set 2: 90 lbs x 6
Set 3: 110 lbs x 6
Set 4: 130 lbs x 6 + 2 + 2 + 2

Seated Dumbbell Shoulder Press

Set 1: 20 lbs x 6
Set 2: 30 lbs x 6
Set 3: 40 lbs x 6
Set 4: 50 lbs x 6 + 2 + 2 + 2

The weight is what one dumbbell weighs.

Pure Water
06-01-2010, 05:16 PM
Tuesday, June 1, 2010

Workout B

Barbell Back Squats

Set 1: 115 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 170 lbs x 6 + 2 + 2 + 2

The last two days I've done these, especially today, the last, 170 pound set has been really tough. I'm hoping I'm not stalling.

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 185 lbs x 6
Set 4: 205 lbs x 6 + 2 + 2 + 2

10 less pounds than last week because when I was at 185 pounds, the bar was feeling quite heavy. I think I chose the right weight for my 6RM today. Hopefully I'll get back up to 215 next workout.

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

I know, another 10 less pounds than the last workout again but these felt good today as I was really able to get the full ROM.

Ab Cable Crunch Machine

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

Been stuck on 100 pounds for a few workouts now. Although I'm not really worried about this exercise, after all, it IS only ab crunches...

I've been eating an extra two pieces of peanut butter and jam toast with milk for breakfast (I should be changing this as soon as I get some tuna to eat) and I weighed myself at the gym today and I was 179 pounds! That's 7 more pounds than what I was this Friday that passed (172 pounds)! Hopefully it wasn't ALL fat...

Anyway, next workout is Thursday. See you guys then!

J.C.
06-01-2010, 05:36 PM
But seriously, beef packs a lot of calories and protein per serving.

Totally. Minced beef and frying steak are staples of my diet. Beef is cheaper than chicken, more calorie dense and has a better micro-nutrient profile. Burgers and chilli are top-class bulk food.

Pure Water
06-01-2010, 05:41 PM
Totally. Minced beef and frying steak are staples of my diet. Beef is cheaper than chicken, more calorie dense and has a better micro-nutrient profile. Burgers and chilli are top-class bulk food.

Really eh? Would beef go good with rice? I can switch chicken with beef maybe then?

Pure Water
06-04-2010, 11:38 AM
Thursday, June 3, 2010

Workout A

Lat Pull-Downs

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6
Set 4: 125 lbs x 6 + 2 + 2 + 2

Barbell Underhand Rows

Set 1: 115 lbs x 6
Set 2: 135 lbs x 6
Set 3: 165 lbs x 6
Set 4: 195 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout.

Barbell Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Today I was able to do 140 pounds without a spotter. I could have possibly done 145 pounds with a spotter, but probably not.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

After I finished the third set of these, I knew the 90 pounds were gonna be tough. When I got to the fifth rep, I did it but it was tough and I was pretty sure I wasn't going to be able to do the sixth rep, but of course I'm going to try anyway. So I push it up a bit, I get to the sticking point where it was about chin level and I'm thinking, "Yap, this is where I fail...", but NO! I was somehow able to keep pushing the bar up, bit by bit, very slowly and to my surprise, I got it up all the way! This rep must have taken me at least 5-6 seconds, if not more, to get up, but I did it! The clusters where also very tough too.

Barbell Close-Grip Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 130 lbs x 5 + 2 + 2 + 2

Here, I could have probably gotten that sixth rep on the third set, but I wasn't 100% sure that I was going to get it all the way up and without a spotter, I said screw it and racked the bar.

Current body weight as of today: 173 lbs
Target body weight: 185 lbs

Still trying to get my diet into place. I've figured out that for my chicken and rice meal, I'm going to switch the chicken to two hamburger patty's and I think that will give me the few extra calories that I need for now. I'll play that out for a bit and see how it goes.

Next week is my deload week!

BTW, I'll be posting my workout I did today, later on.

Pure Water
06-04-2010, 05:10 PM
Friday, June 4, 2010

Workout B

Barbell Back Squats

Set 1: 95 lbs x 6
Set 2: 135 lbs x 6
Set 3: 155 lbs x 6
Set 4: 165 lbs x 6 + 2 + 2 + 2

I could have possibly done 170 pounds again today but I went to the gym early in the morning so I was still kind of tired. But I guess that's the auto-regulation part of the program.

Set 1: 135 lbs x 6
Set 2: Can't remember
Set 3: Can't remember
Set 4: 215 lbs x 6 + 2 + 2 + 2

Went back up to 215 this time!

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

Standing Dumbbell Curls

Set 1: 15 lbs x 6
Set 2: 25 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 60 lbs x 6
Set 2: 80 lbs x 6

I think it was a combination of being lazy, the gym getting fuller, and having to leave that made me say "forget it" for the last big set.

END OF WEEK 4, CYCLE 1, NEXT WEEK IS DELOAD WEEK!

Pure Water
06-08-2010, 05:48 PM
I've now switched from having chicken and rice to one hamburger patty and rice. I've just calculated everything I've had and will be having today. It ended up being:

Calories: Just over 3000
Fat: 105g
Carbs: 320g
Protein: 180g (Had spaghetti for dinner, only had 17.3g according to fitday)

I'm going to eat like this for the next few weeks and see how it plays out. I'll keep you guys updated.

Also,

Monday, June 07, 2010

Lat Pull-Downs

Set 1: 60 lbs x 10

Set 2: 80 lbs x 15
Set 3: 80 lbs x 15

Underhand Barbell Rows

Set 1: 135 lbs x 10

Set 2: 155 lbs x 15
Set 3: 155 lbs x 10 (waaay overestimated the weight here)

Barbell Bench Press

Set 1: 65 lbs x 10

Set 2: 95 lbs x 15
Set 3: 95 lbs x 15

Set 1: bar x 10

Set 2: 60 lbs x 15
Set 3: 55 lbs x 15 (again, overestimated the weight)

Barbell Close-Grip Bench Press

Set 1: Can't remember

Set 2: 80 lbs x 15
Set 3: 80 lbs x 15

This workout was sort of clumsy as I had too much weight on the bars a couple times and I was not able to do my workout in the order that I usually do because of the gym being sort of busy. Other then that, it was a good workout and a nice change.

I'll be going to the gym tonight for my workout B. Don't know if I'll post it up tonight or not but it'll be up sometime tonight or tomorrow.

Pure Water
06-09-2010, 06:22 AM
Tuesday, June 08, 2010

Squats

Set 1: 95 lbs x 10

Set 2: 115 lbs x 15
Set 3: 115 lbs x 15

115 pounds for my two sets of fifteen were kind of heavy, I think a bit more heavy than I'm supposed to be doing so on Friday, I'm going to do a bit less weight.

Set 1: 135 lbs x 10

Set 2: 155 lbs x 15
Set 3: 135 lbs x 15

Here I used a bit too much weight again so I dropped it down to 135 pounds on the second set of fifteen. I also did these with an overhand grip rather than the mixed grip I've been using. My forearms were dead after these.

Seated Calve Raises

Set 1: 45 lbs x 15
Set 2: 45 lbs x 15

I didn't even do a warm-up or ramping up sets here.

Dumbbell Bicep Curls

Set 1: 15 lbs x 15
Set 2: 15 lbs x 15

Same as above, just jumped right into the two sets of fifteen here. I actually did this exercise right after the romanian deadlifts and my forearms got even more dead! I knew it was a bad idea from the start but someone was using the seated calve raise thing so that's why I went onto these next.

Ab Cable Crunch Machine

Set 1: 40 lbs x 10

Set 2: 60 lbs x 15
Set 3: 60 lbs x 15

Like workout A, I used a bit too much weight on the squats and romanian deadlifts so when I went onto the calve raises, curls, and crunches, I made sure I wasn't using a weight that was too heavy.

J.C.
06-09-2010, 11:57 AM
Are you looking forward to the next cycle yet? I imagine a week of burning would put you in the mood for 6rep sets again.

Pure Water
06-09-2010, 05:14 PM
Are you looking forward to the next cycle yet? I imagine a week of burning would put you in the mood for 6rep sets again.

Yes, it's been a tad bit harder than I thought it was going to be, but I think that's because I've been going kind of heavy on some of the lifts. The last workout A and B this week I'm gonna make sure it's more of a "comfortable" weight as it says in the training article.

Kiff
06-10-2010, 02:43 AM
Yes, it's been a tad bit harder than I thought it was going to be, but I think that's because I've been going kind of heavy on some of the lifts. The last workout A and B this week I'm gonna make sure it's more of a "comfortable" weight as it says in the training article.

I have had one session and i am already looking forward to dropping back to 6 :evillaugh:

And i havent even done legs yet!

Looks like your doing good tho mate, its good to listen to your body if it screams too loudly ....

Pure Water
06-10-2010, 11:11 AM
I have had one session and i am already looking forward to dropping back to 6 :evillaugh:

And i havent even done legs yet!

Looks like your doing good tho mate, its good to listen to your body if it screams too loudly ....

Ya, I'm definitely not used to the higher rep range either. Good luck though.

Pure Water
06-11-2010, 02:16 PM
Thursday, June 10, 2010

Lat Pull-Downs

Warm-up set: 50 lbs x 10
Set 1: 70 lbs x 15
Set 2: 70 lbs x 15

Underhand Barbell Rows

Warm-up set: bar x 10
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15

Barbell Bench Press

Warm-up set: bar x 10
Set 1: 95 lbs x 15
Set 2: 95 lbs x 15

Warm-up set: bar x 10
Set 1: 50 lbs x 15
Set 3: 50 lbs x 15

Barbell Close-Grip Bench Press

Warm-up set: bar x 10
Set 1: 80 lbs x 15
Set 2: 80 lbs x 15

Friday, June 11, 2010

Squats

Warm-up set: bar x 10
Set 1: 95 lbs x 15
Set 2: 95 lbs x 15

Same weight as my bench press, yet in squats it almost seems harder... maybe I don't have as much endurance in my legs as I do in my upper body?

Warm-up set: bar x 10
Set 1: 135 lbs x 15
Set 2: 135 lbs x 15

Seated Calve Raises

Set 1: 45 lbs x 15
Set 2: 45 lbs x 15

Dumbbell Bicep Curls

Set 1: 15 lbs x 15
Set 2: 15 lbs x 15

15 lbs is what one dumbbell weighs.

Ab Cable Crunch Machine

Warm-up set: 40 lbs x 10
Set 1: 60 lbs x 15
Set 2: 60 lbs x 15

Current weight as of today: 173 lbs
Target body weight: 185 lbs

After weighing in today, I'm still not back up to what I started at (178 lbs) and so I have fixed my diet up a little bit again (I edited my first post where it shows my diet and nutrition). Hopefully this time, I'll really start going up...

Pure Water
06-15-2010, 03:39 PM
Cycle 2

Monday, June 14, 2010

Workout A

Assisted Pull-Ups

Set 1: BW - 60 lbs x 6
Set 2: BW - 40 lbs x 6
Set 3: BW - 20 lbs x 6 + 2 + 2 + 2

I changed from lat pull-downs to assisted pull-ups because it's what I originally wanted to do in my first cycle. I also think that these are much closer to an actual pull-up than lat pull-downs are.

Barbell Rows

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 175 lbs x 6
Set 4: 180 lbs x 6 + 2 + 2 + 2

I switched to an overhand grip this cycle to try and get less help from my biceps.

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 140 lbs x 6 + 2

My bench press got screwed up a bit... there was a guy that was waiting for a bench and he asked me and my friend how long before we're done. My friend said I've got one more set so ya, I ended up just doing one set of 2's.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

Still at 90 pounds :( .

Tricep Push-Downs

Set 1: 32.5 lbs x 6
Set 2: 42.5 lbs x 6
Set 3: 52.5 lbs x 6 + 2 + 2 + 2

For some reason, on the cable thing I was using, the weights went up in weird numbers as you can see. I switched my close-grip bench press for an isolation move because I don't always have a spotter with me and dips hurt my shoulders.

I was going to do workout B today but I hurt my lower back early into my workout. It also wasn't going as I planned (people using both squatting racks) so I left, mainly because of my back.

Also, more bad news, I'll be doing more physical work again for the next week and a half... so that's gonna screw my body weight up again, GREAT! What a bad day today is.

06-15-2010, 04:45 PM
Great start to cycle 2.

Joe Black
06-16-2010, 03:03 AM
Good, steady progress in here - hey are you also following the nutritional program?

Pure Water
06-17-2010, 02:24 PM
Good, steady progress in here - hey are you also following the nutritional program?

Yes, I have been trying my best to follow it as good as I can. Just that I'm having a bit of trouble gaining some weight right now because I'm working a lot right now.

Kiff
06-18-2010, 09:14 AM
Slow and steady wins the race mate, have you thought about hitting your shoulder press first in order to get over your barrier of 90LBS? From a personal point of view i find that it can be pyscological sometimes going in knowing your fresh can give you that little edge....

Just an idea from personal experience mate and i dont have much but all i can offer dude, good work.

Pure Water
06-18-2010, 05:33 PM
Slow and steady wins the race mate, have you thought about hitting your shoulder press first in order to get over your barrier of 90LBS? From a personal point of view i find that it can be pyscological sometimes going in knowing your fresh can give you that little edge....

Just an idea from personal experience mate and i dont have much but all i can offer dude, good work.

That can work... I should try it.

Pure Water
06-19-2010, 09:37 PM
Thursday, June 17, 2010

Workout A

Pull-Ups

Set 1: BW x 6
Set 2: BW x 6
Set 3: BW x 6

I was with my friend for this workout and he wanted to do regular pull-ups so I just did three sets of six with him.

Barbell Rows

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 175 lbs x 6 + 2 + 2 + 2

All through the sets ramping up to my last set, the weight was feeling heavy so I did five less pounds than the last workout.

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 145 lbs x 6 + 2 + 2 + 2

Five more pounds than the last workout! A new PR! The bar was going up really easily today so I capitalized on the opportunity. Note: got help with the lift-off on the final set for the first time, this probably played a role in me getting up the reps.

Seated Dumbbell Press

Set 1: 30 lbs x 6
Set 2: 40 lbs x 6
Set 3: 50 lbs x 6 + 2 + 2 + 5

The last cluster I was able to get five reps, and probably more if I kept on going. I think I could have done 55 pound dumbbells today...

Tricep Push-Downs

Set 1: 30 lbs x 6
Set 2: 50 lbs x 6
Set 3: 60 lbs x 6 + 2 + 2 + 2

Friday, May 18, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6 + 2 + 2 + 2

My bench press is higher than my front squats :mad:, oh well, I think I can do more weight anyway. And I haven't done front squats very much.

Rack Pulls

Set 1: 135 lbs x 6
Set 2: 185 lbs x 6
Set 3: 225 lbs x 6
Set 4: 245 lbs x 6
Set 5: 260 lbs x 6 + 2 + 2 + 2

Bar was set just below my knees. I did a bit more weight than I expected to and this isn't quite my 6RM. I'm interested to see how close to 300 pounds I can get.

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 70 lbs x 6
Set 3: 105 lbs x 6 + 2 + 2 + 2

Five more pounds than the last workout.

Dumbbell Bicep Curls

Set 1: 10 lbs x 6
Set 2: 20 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Crunches

Set 1: BW + 35 lbs x 10
Set 2: BW + 35 lbs x 10
Set 3: BW + 35 lbs x 10

I would have done my usual ab cable crunch machine but there was this guy that must have been sitting there for at least 20 minutes without getting up, just doing forearms and the bar was sticking out to where the ab machine is so I couldn't use it.

Good workout today, can't wait for the next one.

Pure Water
06-22-2010, 06:21 PM
Missed yesterdays workout A because I was super busy. I'm leaving for the gym tonight in about 15 minutes though.

Kong
06-22-2010, 06:38 PM
My bench is much higher than my front squats. Gonna hammer them until i can move some respectable weight.

Pure Water
06-23-2010, 08:53 PM
Tuesday, June 22, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 140 lbs x 6 + 2 + 2 + 2

Five more pounds than the last workout :) .

Rack Pulls

Set 1: 135 lbs x 6
Set 2: 225 lbs x 6
Set 3: 245 lbs x 6
Set 4: 265 lbs x 6 + 2 + 2 + 2

Five more pounds than the last workout :) .

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 105 lbs x 6 + 2 + 2 + 2

Same weight as the last workout.

Dumbbell Bicep Curls

Set 1: 20 lbs x 6
Set 2: 25 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Same weight as the last workout. I might switch to barbells so that I can go up in smaller amounts of weight. What do you guys think about this?

Also, I'm just about to edit my diet on the OP.

Pure Water
06-25-2010, 07:02 PM
Thursday, June 24, 2010

Workout A

Assisted Pull-Ups

Set 1: BW - 70 lbs x 6
Set 2: BW - 40 lbs x 6
Set 3: BW x 6 + 2 + 2 + 2

20 more pounds than the last workout! Woot!

Barbell Rows

Set 1: 135 lbs x 6
Set 2: 155 lbs x 6
Set 3: 180 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout, but tied for 6RM. Remember, I'm doing overhand now, so if you noticed I'm doing less weight than the last cycle, this is why.

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 145 lbs x 6 + 2 + 2 + 2

Same weight as the last workout.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 90 lbs x 6 + 2 + 2 + 2

Same weight as the last workout. I tried doing one less ramping up set to see if I could push more on my final set, but it didn't work.

Tricep Push-Downs

Set 1: 22.5 lbs x 6
Set 2: 32.5 lbs x 6
Set 3: 42.5 lbs x 6 + 2 + 2 + 2

Did these tricep push-downs with the cable attachment today.

Friday, June 25, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 145 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout! My front squats are now tied with my bench press, and I plan on upping the weight to 150 pounds on the next workout. Yay!

Rack Pulls

Set 1: 135 lbs x 6
Set 2: 225 lbs x 6
Set 3: 245 lbs x 6
Set 4: 270 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout! Only 5 pounds away from my 1RM on deadlifts.

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 90 lbs x 6
Set 3: 110 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout... but who cares about calve raises right? :evillaugh:

Dumbbell Bicep Curls

Set 1: 15 lbs x 6
Set 2: 25 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Still the same weight as when I first started, oh well, their bicep curls.

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

Same weight as the last workout.

Current body weight as of today: 174 lbs, 1 more pound than the last week
Target body weight: 185 lbs

A pretty good week for me I'd say. I went up on a few lifts, had fun, and most importantly, I went up 1 pound! I still think I need to eat more though, so I'm going to throw something else into my diet for 250kcal.

06-25-2010, 07:06 PM

Pure Water
06-29-2010, 10:27 AM
Week 3

Monday, June 28, 2010

Workout A

Pull-Ups

Set 1: BW x 6
Set 2: BW x 6
Set 3: BW x 6 + 2 + 2 + 2

Both assisted pull-up machines were being used so I had to do this.

Cable Rows

Set 1: 80 lbs x 6
Set 2: 100 lbs x 6
Set 3: 120 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Both squatting racks were being used so I had to do this.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 90 lbs x 6 + 2 + 2 + 2

Both bench press stations were being used so I did these first. I almost felt like I could have done more weight for the last, big set.

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 125 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

I did my overhead presses before my bench press and I had no spotter so I didn't want to take a chance having to go down some weight on my big set here so I stuck with 140 pounds this time.

Tricep Push-Downs

Set 1: 32.5 lbs x 6
Set 2: 42.5 lbs x 6
Set 3: 52.5 lbs x 6 + 2 + 2 + 2

Pure Water
06-30-2010, 11:43 AM
Tuesday, June 29, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6

I was about to do my fourth and final set at 150 pounds today but I went to go do something and when I came back, somebody stole my squatting rack!

Rack Pulls

Set 1: 135 lbs x 6
Set 2: 225 lbs x 6
Set 3: 245 lbs x 6
Set 4: 275 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout, and I tied my 6RM rack pulls with my 1RM deadlifts. These pulls were really heavy!

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 70 lbs x 6
Set 3: 110 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

J.C.
06-30-2010, 01:06 PM
I tied my 6RM rack pulls with my 1RM deadlifts. These pulls were really heavy!

Sounds fun. I wish my gym had a power rack.

Pure Water
07-01-2010, 12:16 AM
Sounds fun. I wish my gym had a power rack.

Damn man, that sucks. You gotta somehow be able to use one!

Pure Water
07-01-2010, 12:27 AM
Wednesday, June 30, 2010

Workout A

Assisted Pull-Ups

Set 1: BW - 70 lbs x 6
Set 2: BW - 50 lbs x 6
Set 3: BW - 30 lbs x 6
Set 4: BW x 6 + 2 + 2 + 2

Cable Rows

Set 1: 80 lbs x 6
Set 2: 100 lbs x 6
Set 3: 120 lbs x 6
Set 4: 130 lbs x 6 + 2 + 2 + 2

Again, both power racks were being used and so I had to stick with cable rows for another day.

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 145 lbs x 7

I didn't do the clusters today because I got a spot from someone I didn't know and I didn't want to be like, "hey, I'm doing 6 reps, then 30 second breaks and another 2 reps for 3 times. Can you spot me?" Or even if I just said the 6, and he saw me doing a few more sets of 2 after, he probably woulda been like "Huh?" Have you guys ever had this happen? What did you do?

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 95 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout! That's right! I finally upped my overhead presses! New 6RM for em! Wooo!

Tricep Push-Downs

Set 1: 30 lbs x 6
Set 2: 50 lbs x 6
Set 3: 60 lbs x 6 + 2 + 2 + 2

The reason why I worked out today instead of my regular day on Thursday was because I might be busy tomorrow and I didn't want to miss another day of working out because I've missed a few days already since I started this program. I'll be taking tomorrow off and be back in the gym again on Friday to go at my 150 pound front squat, which I didn't get to do the last B workout. Damn power rack stealers!

J.C.
07-01-2010, 05:00 AM
Damn man, that sucks. You gotta somehow be able to use one!

They have a squat rack but not a power rack. It just means there are no pins to set so I can't do rack pulls.

Kiff
07-01-2010, 10:51 AM
Looking good man keep it up, nice rack pulls

Pure Water
07-01-2010, 01:36 PM
They have a squat rack but not a power rack. It just means there are no pins to set so I can't do rack pulls.

Oh okay. I thought they were the same thing.

Pure Water
07-01-2010, 01:36 PM
Looking good man keep it up, nice rack pulls

Thanks!

Pure Water
07-03-2010, 09:51 PM
Friday, July 02, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 145 lbs x 6 + 2 + 2 + 2

Same weight as the last workout. I got stuck with a thick bar today, which me and my friend both think could be 5 pounds heavier than the regular 45 pound bars. So I might have done 150 pounds but I don't know for sure and so next time, I'm going to switch bars if I get that one again.

Rack Pulls

Set 1: 225 lbs x 6
Set 2: 245 lbs x 6
Set 3: 265 lbs x 6
Set 4: 270 lbs x 6 + 2 + 2 + 2

5 pounds less than the last workout. Again, had the thicker bar today and right away I thought I wasn't going to be able to do 275 pounds but after completing the last, big set, I probably could have. Next time! Also, I used 135 pounds as a warm-up instead of a ramping up set. Did I jump up too fast? Was I ramping up too tightly today (20 pound ups)?

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 70 lbs x 6
Set 3: 115 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout!

Dumbbell Curls

Set 1: 15 lbs x 6
Set 2: 25 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

I think I'm getting a little stronger on this lift.

Current body weight as of today: 175 lbs, 1 more pound than the last week!
Target body weight: 185 lbs, 10 pounds away!

Kiff
07-04-2010, 11:22 AM
Nice numbers mate,

I wouldnt say that 20LBs is too much if it doesnt feel too much.

Good intensity at that kind of interval keeping it all high, if you feel good mate i would go for it if it was me.

Just my opinion mate :)

Pure Water
07-04-2010, 02:33 PM
Nice numbers mate,

I wouldnt say that 20LBs is too much if it doesnt feel too much.

Good intensity at that kind of interval keeping it all high, if you feel good mate i would go for it if it was me.

Just my opinion mate :)

Cool thanks.

Pure Water
07-07-2010, 07:02 AM
Week 4

Monday, July 05, 2010

Workout A

Assisted Pull-Ups

Set 1: BW - 70 lbs x 6
Set 2: BW - 50 lbs x 6
Set 3: BW - 30 lbs x 6
Set 4: BW x 6 + 2 + 2 + 2

Cable Rows

Set 1: 80 lbs x 6
Set 2: 100 lbs x 6
Set 3: 120 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Yes, cable rows again! The damn power racks keep being used every day I go in! So I'm just going to have to stick with cable rows for the rest of this cycle I guess.

Incline Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 5
Set 4: 135 lbs x 3

Both flat bench press stations were being used so I had no choice but to do incline. And again, wasn't able to get the 2's in because someone was waiting to use it.

Set 1: 65 lbs x 6
Set 2: 80 lbs x 6
Set 3: 95 lbs x 6 + 2 + 2 + 2

Tricep Push-Downs

Set 1: 30 lbs x 6
Set 2: 50 lbs x 6 + 2 + 2 + 2 + 2

Sort of miscalculated and did 4 sets of 2 instead of 3.

07-07-2010, 07:13 AM
I really like the way you use the assisted chins to get to the body weight chins.

Can't the people waiting just wait for a couple of minutes while you finish your clusters? I don't use commercial gyms, so I don't know the protocol.

I'm laughing at losing count of the clusters. I do that all the time when I'm pushing hard. "Was that two or three clusters? Better play it safe and call it two." -- Haha

J.C.
07-07-2010, 12:21 PM
Can't the people waiting just wait for a couple of minutes while you finish your clusters? I don't use commercial gyms, so I don't know the protocol.

It's happened to me before. When it's busy I start feeling considerate for the people waiting.

Gym user: "Hey man, you got many sets left?"
Me: [getting psyched for my top set] "Just one, maybe two if it goes well."
Guy: "Cool, I'll hang around."
[push through 6 hard squats, sit down]
Guy: "You done?"
[see anxious look on the guy's face, not enough energy to explain the system]
Me: "Ummm, yeah OK then."

Pure Water
07-07-2010, 03:58 PM
I really like the way you use the assisted chins to get to the body weight chins.

Can't the people waiting just wait for a couple of minutes while you finish your clusters? I don't use commercial gyms, so I don't know the protocol.

I'm laughing at losing count of the clusters. I do that all the time when I'm pushing hard. "Was that two or three clusters? Better play it safe and call it two." -- Haha

They probably can wait, but I just don't want to hog it up. I guess I could say I have four more sets and let them jump in between but, then my resting time in between the clusters is like two minutes.

It's happened to me before. When it's busy I start feeling considerate for the people waiting.

Gym user: "Hey man, you got many sets left?"
Me: [getting psyched for my top set] "Just one, maybe two if it goes well."
Guy: "Cool, I'll hang around."
[push through 6 hard squats, sit down]
Guy: "You done?"
[see anxious look on the guy's face, not enough energy to explain the system]
Me: "Ummm, yeah OK then."

Ya, and then there's the people who don't even ask and just steal your power rack as soon as you leave for two seconds.

Pure Water
07-09-2010, 02:15 PM
Wednesday, July 07, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 150 lbs x 6 + 2 + 2 + 2

Finally got my front squats higher than my bench press! One thing I find with this exercise is that it's hard to keep an arched back. Does anyone else have this problem? Any tips?

Rack Pulls

Set 1: 185 lbs x 6
Set 2: 225 lbs x 6
Set 3: 265 lbs x 6
Set 4: 275 lbs x 6 + 2 + 2 + 2

Got back up to 275 pounds again, and this time it felt easier. I could possibly be doing 280 pounds on the next workout.

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 70 lbs x 6
Set 3: 115 lbs x 6 + 2 + 2 + 2

Bicep Curls

Set 1: 15 lbs x 6
Set 2: 25 lbs x 6
Set 3: 35 lbs x 6 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 70 lbs x 6
Set 3: 100 lbs x 6 + 2 + 2 + 2

These are feeling like they are getting easier for me. Hopefully soon I will get to do 110 pounds.

Thursday, July 08, 2010

Workout A

Assisted Pull-Ups

Set 1: BW - 70 lbs x 6
Set 2: BW - 50 lbs x 6
Set 3: BW - 30 lbs x 6
Set 4: BW x 6 + 2 + 2 + 2

Cable Rows

Set 1: 80 lbs x 6
Set 2: 100 lbs x 6
Set 3: 120 lbs x 6
Set 4: 140 lbs x 6 + 2 + 2 + 2

Bench Press

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 145 lbs x 6 + 2 + 2 + 2

145 pounds was feeling a little bit on the light side today, I think I could have done 150 pounds if I had my friend spotting me.

Set 1: 65 lbs x 6
Set 2: 75 lbs x 6
Set 3: 85 lbs x 6
Set 4: 95 lbs x 6 + 2 + 1 + 1

Was only able to get 1 rep on the last two clusters.

Had no time for the tricep push-downs today because the gym was closing.

07-09-2010, 02:43 PM
I like those front squats.

Pure Water
07-12-2010, 09:49 AM
Friday, July 09, 2010

Workout B

Front Squats

Set 1: 95 lbs x 6
Set 2: 115 lbs x 6
Set 3: 135 lbs x 6
Set 4: 150 lbs x 6 + 2 + 2 + 2

5 more pounds than the last workout! Woohoo!

Rack Pulls

Set 1: 185 lbs x 6
Set 2: 225 lbs x 6
Set 3: 265 lbs x 6
Set 4: 275 lbs x 6 + 2 + 2 + 2

Seated Calve Raises

Set 1: 45 lbs x 6
Set 2: 70 lbs x 6
Set 3: 115 lbs x 6 + 2 + 2 + 2

Dumbbell Bicep Curls

Set 1: 15 lbs x 6
Set 2: 25 lbs x 6
Set 3: 40 lbs x 4 + 2 + 2 + 2

Ab Cable Crunch Machine

Set 1: 50 lbs x 6
Set 2: 80 lbs x 6
Set 3: 100 lbs x 6
Set 4: 110 lbs x 4 + 2 + 2 + 2

Current body weight as of today: 176 lbs, 1 more pound than the last week!
Target body weight: 185 lbs

Kind of posted this really late... oh well. This week is my second deload week!

ELmx479
07-12-2010, 07:49 PM
Keep up the hard work! I have a ton of respect for front squats because they are brutal.

ZMoberg
07-12-2010, 08:42 PM
Do you rotate between front and back squats or do you focus soley on fr. squatting? (reason?)

Pure Water
07-15-2010, 10:40 AM
Do you rotate between front and back squats or do you focus soley on fr. squatting? (reason?)

I would like to just do regular back squats all the time but for this program, they have squats in as a quad-dominant movement. I tried back squats the first cycle and I wanted more quadricep work and that's why I switched to front squats. I'm most likely going to stay with front squats for my third cycle (second cycle in a row).

I have a question for all of you now:

For the hip-dominant movement, I did the RDL for the first cycle. I liked how this exercise really worked the back of my legs and gave me that "shaky" feeling after. For the second cycle, I did rack pulls. I liked how this exercise, I was able to do more of a "DL" movement and was able to get more work into my back, but in return, I felt the use of the back of my legs less which I think is not so good because the hip-dominant movement is put on more of a lower body workout.

My question is, which exercise should I do for the next cycle?