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Kimboss
07-29-2010, 10:21 PM
Thought I'd start an online journal to keep myself motivated.

Age: 23
BW: ~210lb

About to start a push to get over 220lb, with a 600lb deadlift and a 450lb squat.

Two recent workouts:

Box Squats
375 x 2
330 x 5
330 x 5

BB Rows
285 x 5
285 x 3
265 x 8

Seated Overhead DB Extension
125 x 6
125 x 5
125 x 5

... and yesterday:

Sumo Deadlifts
530 x 2
485 x 1 x 6

45 Degree Incline Bench
200 x 2
200 x 2
175 x 6
175 x 6

Pullups
BW + 40 x 3
BW + 40 x 3
BW + 40 x 3
BW x 7

Seated Overhead DB Extension
130 x 6
130 x 3
120 x 6

:)

Kimboss
08-03-2010, 01:56 AM
Had to train a good six hours earlier than I would normally, so strength was well down due to lack of food and a poorly working CNS. Quite frustrating!

Speed Deadlifts
285 x 1 x 6

Slowwwww.

BB Rows
295 x 3
290 x 4
290 x 4
290 x 4
285 x 6

DB Shoulder Press
75s x 3
70s x 4
70s x 4
70s x 4
65s x 10

Leg Press
400 x 10
400 x 10

Ehhhhhhhhhh... pretty **** all round. Next time will be better!

chaddukes
08-03-2010, 04:55 AM
Welcome. Strong numbers all around.

Kimboss
08-06-2010, 05:05 AM
Cheers, Chaddukes.

Pretty good workout today.

45 Degree Incline Bench
200 x 3
200 x 3
175 x 6
175 x 6

BB Rows
295 x 5
295 x 4
295 x 4
295 x 4
220 x 20

Seated Overhead DB Extension
135 x 5
135 x 5
135 x 5

Flat DB Press
65s x 9
65s x 6

Haha, my triceps and chest were so fried here, with such little weight lol.

Coke
08-06-2010, 11:31 PM
Good luck with your goals man, great workouts in here.

Kimboss
08-10-2010, 11:46 PM
Pretty sick today - spewed before AND after training! Should have listened to my better judgement and just taken the day off but that's in hindsight. Gonna have a week off training now, feel a little beat up.

Elevated Sumo Deadlifts
440 x 1
440 x 1
440 x 1
375 x 5

First time doing these - incredibly ****ing hard.

Assisted Glute Ham Raise
BW x 5
BW x 5
BW x 5
BW x 5

Leg Press
440 x 10
440 x 10

Preacher Curls
70 x 10
70 x 6

Kimboss
08-11-2010, 12:06 AM
Gonna start training 3x a week again, so here's a new routine.

Day 1
Max Effort DL/SQ
Assisted Glute Ham Raise
Leg Press
Preacher Curls

Day 2
Incline Bench
BB Rows
OH DB Extension
Pulldown Abs

Day 3
DE Squats
Elevated Deadlifts
Assisted Glute Ham Raise
Preacher Curls

Day 4
Closegrip Bench
Pullups
Flat DB Press
Pulldown Abs

Pretty excited to get back into it after I recover/deload!

Kimboss
08-17-2010, 04:14 AM
Aug 17

Speed Squats
175 x 1 x 8

175 is about 40% of my 1RM, so these were pretty damn quick.

Elevated Conventional Deadlift
365 x 5
365 x 4
365 x 4

My whole posterior chain was very tight during these, and it was quite uncomfortable. I haven't properly done conventional deadlifts for about.... three years, but I thought I'd be a little bit stronger on these.

Assisted Glute Ham Raise
BW x 8
BW x 6
BW x 6
BW x 6

Easier than last week, but still pretty brutal.

Leg Press
460 x 10
460 x 10

Preacher Curls
85 x 8
70 x 8

bojackson
08-17-2010, 07:08 AM
good work in here!!!

Kimboss
08-20-2010, 05:05 AM
Cheers, bojackson.

Finally starting to feel (somewhat) healthy again. My aches and pains are a bit less severe these last few days.

45 Degree Incline Bench Press
200 x 3
200 x 3
200 x 3

Seated OH DB Extension
135 x 8
135 x 7
135 x 6

Maxed out on these just about, 135 is the biggest DB in the gym.

Flat DB Press
65s x 9+3+1 (rest paused)

Wow, again, by the time I do my DB pressing my chest and triceps are fried. I wonder what I can do fresh.

Preacher Curls
85 x 10+3+0 (rest paused)

Pulldown Abs
155 x 8 (seated)
155 x 8 (seated)
110 x 8 (standing)

Kimboss
08-23-2010, 04:04 AM
Pretty sweet workout! Actually felt relatively strong, which is a change from recent workouts.

Box Squats
375 x 2
375 x 2
375 x 2
350 x 5

BB Rows
310 x 3
310 x 3
285 x 10
285 x 8

Three plates per side on rows... finally. Form was a wee bit dodgy, but I'll take it :)

Assisted Glute Ham Raise
BW x 8
BW x 8
BW x 8
BW x 8

Standing Pulldown Abs
115 x 8
115 x 8

Kimboss
08-26-2010, 04:02 AM
Easy workout today, left feeling like I could have done another, despite making good progress.

BW: 218lb, I guess at around 12-13% bodyfat.

Seated DB Shoulder Press
75s x 8
75s x 5
75s x 4

Flat DB Press
65s x 12+3+1 (rest paused)

Close Grip Bench
135 x 12+4+2 (rest paused)

By now my triceps are toast.

Preacher Curls
95 x 7
90 x 5

DB Lateral Raises
35s x 15+5+3 (rest paused)

Kimboss
08-29-2010, 05:24 AM
Lower back was really tight and achy today :(

Bodyweight: 220lb

Speed Sumo Deadlifts
265 x 1
265 x 1
265 x 1
265 x 1
265 x 1
265 x 1

485 x 1

Elevated Conventional Deadlifts
375 x 3
375 x 3
375 x 3
375 x 3

Leg Press
485 x 12
485 x 8

Pulldown Abs
115 x 12
115 x 8

Kimboss
09-01-2010, 05:46 AM
Incline Bench
220 x 1
215 x 1
210 x 2

Flat DB Press
65s x 16+4+2 (rest paused)

Seated DB Overhead Extension
130 x 8
130 x 7
130 x 7
130 x 5

Preacher Curls
95 x 10+2 (rest paused)
85 x 5

Kimboss
09-05-2010, 03:55 AM
Box Squats
375 x 3
375 x 3
375 x 3
375 x 3

BB Rows (Yates Rows?)
310 x 6
310 x 5
265 x 12
265 x 8

Assisted GHR
BW x 12
BW x 10
BW x 8
BW x 8

Pulldown Abs
115 x 15

Kimboss
09-07-2010, 04:26 AM
Did a body building workout today. Pretty gay.

DB Shoulder Press
75s x 10
75s x 7

Closegrip Bench
155 x 13+3+2 (rest paused)
155 x 10
155 x 7

Cable Curls
10 plates x 13+3+2 (rest paused)

Lateral Raise
35s x 18+5+3 (rest paused)

Kimboss
09-10-2010, 04:39 AM
Did some heavy deadlifts today... strength is still way down for some reason; I feel as if my body has "forgotten" how to do the lift.

I'm also getting a little fat: 220 at 13%?

Sumo Deads
485 x 2
485 x 1
485 x 1

6 weeks ago I pulled 530 for 2... wtf. I'm not overtrained, I'm not dieting.. I have NFI what's going on. I'm the strongest I've ever been on every other lift, but my deads are going backwards.

Good Mornings
265 x 8
285 x 7
285 x 7
300 x 5

Really pleased with these.

Very Low Box Squats
135 x 10
175 x 10
175 x 10

Cable Curls
10 plates x 16 + 4 + 2 (rest paused)

Kimboss
09-13-2010, 03:44 AM
Incline BB Press
210 x 2
210 x 2
210 x 2
210 x 2

Flat DB Press
70s x 12 + 3 + 2 (rest paused)

Seated Military Press
110 x 8
110 x 7
110 x 5

Tricep Pushdowns
2 plates x 11 + 4 + 3 (rest paused)

Kimboss
09-16-2010, 04:20 AM
Speed Deads
265 x 1 x 6

Some fast, some slow... need to really work on my technique.

Very Low Box Squats
220 x 8
240 x 5
240 x 5
240 x 5

BB Rows
265 x 15
265 x 11
265 x 10

Pulldown Abs
115 x 15
115 x 9

Coke
09-16-2010, 06:41 PM
Fine efforts throughout bro, props.