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headache
10-19-2011, 02:28 PM
Whats up guys I figured since most people on here have a journal I might as well start one myself to get the most feedback possible. Started lifting when I was 18 on and off been steady for close to two years now. Started out weighing 118lbs now I sit at 183lbs(10/19/2011). My routine as of now is pretty basic I did a couple runs of sheiko37 which shot my lifts up tremendously, so for now I'm keeping it simple until I decide on what I'd like to do next. PLEASE give me feedback on my training so I can improve thanks for looking!

headache
10-19-2011, 02:39 PM
Teusday 10/18/11

Chest:
Hammer curls loosen up bicep tendon
Band raises

Bench
Bar 20 x 1
135 10 x 1
225 5 x 1
275 2 x 4(paused)
225 5 x 2(paused)

Incline
135 10 x 1
225 5 x 3
185 8 x 2

Floor Press
135 10 x 1
185 5 x 5

Flat Bench DB
90 8 x 3 (supersetted with incline machine 8 x 3)

Close Grip
135 10 x 1
225 6 x 3
135 10 x 1

10 Mins cardio

thecityalive
10-19-2011, 05:02 PM
I think I ask this in every journal, but what are your goals when it comes to your training?

headache
10-19-2011, 06:49 PM
Mass, strength, and big numbers in all three lifts and hopefully to compete at some point when my lifts are up to par.

headache
10-19-2011, 06:55 PM
LEGS 10/19/11

5 minute walk to get the blood flowing.

I was shooting for a new PR today and got it!! Kept the reps low leading up to it.

Squats
Bar x 10
135 x 8
225 x 5
315 x 2
365 x 1
385 x 1 !!!
365 x 1
315 x 5

Box Squats
315 5 x 1
335 5 x 5

Hack Squat
1 plate 10 x 3(as far down as it goes)

Leg extensions superset with Ham curls
3 sets

Few sets of Ab's

barryisawinnah
10-19-2011, 07:33 PM
good luck bro


but as far as competing goes, compete now, no sense in waiting.

headache
10-20-2011, 01:57 PM
Shoulders 10/20/11

Clean and press
Bar x 20
95 x 12
135 x 10
155 8 x 3
135 x 10

Front raises
55lb bar on incline bench 10 x 5

Lateral raises
35 DBs 10 x 4

Reverse pec dec flies superset with plate raises
120 10 x 4

Barbell Shrugs(holding at the top)
225 10 x 5

10 mins cardio

headache
10-22-2011, 01:03 PM
10/22/11


Took it easy today did a bunch of cardio, abs, a little bit of arms. Not much to write about, monday ill be doing a whole bunch of pulls so stay tuned for that !

headache
10-24-2011, 07:03 PM
Back 10/24/11

Started with a 5 minute walk.

Deadlift standing on 3" block
135 1 x 8
225 1 x 5
315 1 x 3
405 1 x 1
455 2 x 1
405 3 x 3

Lat Pull downs
120 1 x 15
150 4 x 10
130 1 x 12

Deadlift from rack(just below knee)
315 1 x 5
405 3 x 3
315 1 x 5

Seated rows
90 4 x 12

Close grip pull downs
210 4 x 10

AB's
4 x 15

headache
10-26-2011, 06:22 PM
ME Bench Day 10/26/11

5 minute walk

Bench

Bar x 10
135 1 x 8
225 1 x 3
275 1 x 1
315 3 x 1(probably could have tried for 325, next time)
295 1 x 1
275 1 x 2
225 1 x 3

Incline DB
70 3 x 12

Incline Bench
135 3 x 15

Floor press
185 5 x 5

Pec Dec flies
135 3 x 10

10 mins cardio

headache
10-27-2011, 09:47 AM
10/27/11

Another easy day, did some cardio. No real heavy lifting, some arms, tredmil, abs. Resting up to squat tomorrow!

barryisawinnah
10-27-2011, 07:01 PM
good stuff bro

How do you like deficit pulls?

thecityalive
10-27-2011, 07:11 PM
Some pretty nice deadlift numbers!

headache
10-28-2011, 09:14 AM
Thanks guys, I love the deficit pulls gives me so much power when I go do regular pulls

headache
10-28-2011, 01:01 PM
ME Squat 10/28/11

5 minute walk 5 minutes on the bike

Squat
Bar 1 x 12
135 1 x 10
225 1 x 5
315 1 x 1
385 1 x 1(very heavy today head wasnt in it)
365 1 x 1
335 1 x 2
315 2 x 3

Bottom up Squats
225 1 x 3
315 3 x 1
225 1 x 3

Hack Squats
90 3 x 10 (to the floor)

Leg extensions
90 3 x 12

Ab's 4 x 15

headache
10-30-2011, 10:39 AM
Shoulders 10/29/11

Light day, 5 minute walk

Standing overhead press
Bar x 20
105 5 x 15

Front Barbell Raises
Bar x 12
55 x 10
55 x 10
Bar x 12

Lateral raises
30's 3 x 10

Reverse pec dec fly(superset with lateral machine)
105 3 x 15

Barbell shrugs
225 5 x 10 (holding each rep)

Ab's 4 x 15

headache
10-31-2011, 06:43 PM
Back 10/31/11

Today was awesome pulled for a new pr of 500LBS!! Very excited came up smooth no sticking at all.

5 minute walk

Deadlift
135 1 x 10
225 1 x 5
315 1 x 3
415 1 x 1
500 1 x 1
495 1 x 1
405 4 x 1(speed pulls)

Iso Back Rows
45's 1 x 15
90 1 x 12
135 1 x 10
180 1 x 5
135 1 x 8

Lat Pull Downs
120 1 x 15
150 1 x 10
170 3 x 8

Bent Rows(superset pull ups)
135 1 x 10
185 1 x 8
205 3 x 6

Behind head pull downs
120 4 x 10

Ab's 4 x 15

headache
11-02-2011, 06:26 PM
Chest 11/2/11

Felt very good all day, ate alot and was not satisfied with last weeks ME bench day so against my better judgement I went for another ME bench day shooting for that PR and got it I knew I had it in me very excited! heres how it went...

5 minute walk, hammer curls.

Bench
Bar 1 x 12
135 1 x 10
225 1 x 3
275 1 x 1
315 1 x 1
325 1 x 1 !!
315 1 x 1
295 1 x 1
275 1 x 2(paused)
225 1 x 5(paused)

Flat DB press
70's 1 x 12
80's 2 x 10
70's 1 x 10

Floor Press
135 1 x 10
185 4 x 5

Incline Bench
135 3 x 12

Ab's 4 x 15

thecityalive
11-02-2011, 06:42 PM
Congrats on the PRs!

headache
11-02-2011, 06:57 PM
Thanks for the support! Really appreciate it

headache
11-04-2011, 12:55 PM
Legs 11/4/11

5 minute walk, 5 minutes on the bike

Box Squats
Bar 1 x 12
135 1 x 10
225 1 x 5
315 8 x 2

Leg Press
4 plates ea. side 3 x 12

Lunges
75 4 x 5+5

Ab's 4 x 15

headache
11-05-2011, 12:48 PM
Shoulders 11/5/11

5 minute walk

Clean and Press SS with One arm Dumbell press
135 x 5, 40 x 8
155 x 3, 50 x 6
165 x 3, 60 x 5
165 x 3, 60 x 5
155 x 3, 60 x 5

Front raises
35's 3 x 10

Later raise SS with press machine
35's 3 x 10, 100 3 x 10

Reverse pec dec flies
105 3 x 12

DB Shrugs
125 3 x 6 (hold at the top), after 6th rep holding at sides til failure

Triceps
Rope push downs- 100 5 x 15

Ab's 4 x 15

headache
11-07-2011, 06:10 PM
Back 11/7/11

5 minute walk, today I felt good weighed in at 185lbs so I really wanted to beat myself up with all kinds of pulls, so I did.

Deficit Pulls(3 inch)
225 x 5
315 x 3
405 x 1
455 x 1
Superset w/rack pulls
405 x 3, 315 x 5
405 x 3, 315 x 5
405 x 3, 315 x 5

Lat Pull Downs
120 x 12
150 x 10
170 x 8
170 x 8
150 x 10

Seated Rows SS with Close grip pulldowns
2 plates x 12, 210 x 8
2 plates x 12, 210 x 8
2 plates x 12, 210 x 8

Behind Head Pulldowns
120 x 10
120 x 10
120 x 10

Ab's 4 x 15

headache
11-08-2011, 12:45 PM
Chest 11/8/11

5 minute walk. Today I combined westside dynamic principles with percentages used in the sheiko routines.

Bench
Bar x 10
135 x 8
225 x 3
225 x 3
245 x 2
245 x 2
245 x 2
245 x 2
245 x 2

Incline Bench
135 x 10
225 x 5
225 x 5
225 x 5

Floor Press
135 x 8
185 x 5
205 x 3
205 x 3
205 x 3

Incline Machine
90 ea. side 3 x 12

Ab's 4 x 15

headache
11-09-2011, 06:17 PM
Legs 11/9/11

Due to conflicting schedules my partner and I had to bump legs up a couple days in the rotation. Todays squats went like this
50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3, taken from the sheiko routine. It may seem like alot of volume but given the success I've had implementing peices of the sheiko into my routines and the routine in itself I threw it in. PLUS we wont be squating again until next friday so it gives plenty of time for recovery.

5 minute walk, 5 minutes on the bike.

Squats
Bar x 10
135 x 8
195 x 5
235 x 4
275 x 3
275 x 3
305 x 3
305 x 3
325 x 2
325 x 2
325 x 2

Box Squat
315 x 2
315 x 2
315 x 2
315 x 2

Lunges
75 3 x 5 + 5

Ab's 4 x 15

headache
11-11-2011, 11:30 AM
Light Day 11/11/11

Today is my light/arm/cardio/recover day. Alot of stretching, foam rolling ect. Relaxing day but quite boring lol

5 minute walk

Close Grip
Bar x 10
135 x 15
185 x 10
225 x 6
225 x 6
225 x 6
135 x 15

Push Downs
140 4 x 12

Dips
BW 3 x 15

21's
75 3 sets

Hammer Curls
50's 3 x 10

Concentrated Barbell
55 3 x 20-25

10 minute run

Ab's 4 x 15

headache
11-12-2011, 01:27 PM
Shoulders 11/12/11

5 Minute Walk

Clean and Press SS w/one arm dumbell press
Bar x 20
135 x 6, 55 x 6
155 x 4, 65 x 4
175 x 2, 65 x 3
175 x 2, 65 x 3
155 x 4, 65 x 3

Plate Raises
45 3 x 12

Lateral Raises
35's 3 x 10

Reverse Pec Dec Flies SS w/lateral machine
105 3 x 12, 90 3 x 10

Shrugs(Hold at top)
245 3 x 8 (hold at sides til failure)

Ab's 4 x 15

thecityalive
11-14-2011, 07:42 PM
Are you training for hypertrophy?

headache
11-15-2011, 10:18 AM
@Cityalive training for size and strength so yes you can say hypertrophy.

Didint have a chance to log last nights lift so this is how it went.

Back 11/14/11

5 Minute Walk

ME Deadlift
135 x 8
225 x 5
315 x 2
405 x 1
495 x 1
495 x 1
(speed pulls from here on)
405 x 2
405 x 2
315 x 2
315 x 2
315 x 2

Iso Rows
90 x 12
135 x 8
135 x 8
90 x 12

Bent over rows SS w/pull ups
135 x 10
185 x 6
205 x 4
185 x 6

Lat Pull downs
120 x 12
150 x 10
150 x 10
150 x 10
120 x 12

Behind Head pull downs
120 x 10
120 x 10
120 x 10

Ab's 4 x 15

headache
11-15-2011, 01:08 PM
Chest 11/15/11

Was tired from last nights deadlifting, deffinetly switching my routine around.

5 minute walk

Bench
Bar x 10
135 x 8
225 x 3
275 x 1
315 x 1
315 x 1
295 x 1
275 x 2
225 x 2
225 x 2
225 x 2
225 x 2

Flat DB Press
80's 3 x 8

Incline Bench
135 x 5
185 x 5
185 x 5
185 x 5

Dips SS Cable flies
BW x 12, 50 x 10
BW x 12, 50 x 10
BW x 12, 50 x 10

Ab's 4 x 15

headache
11-16-2011, 06:16 PM
Legs 11/16/11

Today did a dynamic effort box squat with around 75-80% and the reps were pretty quick for this range. Wanted to do 10 sets at this weight should have probably skipped over 275.

10 Minute Walk

Box Squat
Bar x 10
135 x 8
225 x 4
275 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Leg Press
360 3 x 10

Lunges
75 3 x 5 + 5

Ab's 4 x 15

headache
11-22-2011, 12:15 PM
Been incredibly busy havent had time to post. Ill post last nights chest workout and this mornings leg work out to get up to date.

Chest 11/21/11

5 minute walk

DE Bench
Bar x 10
Add Bands 30lbs resistance(all weight below is bar weight band not reflected)
Bar x 8
135 x 5
185 x 3
185 x 3
185 x 3
235 x 2
235 x 2
235 x 2
235 x 2
235 x 2

Flat DB
80's 3 x 8

Pull Downs
110 x 12
130 x 10
150 x 10
150 x 10
150 x 10

Floor Press
185 x 5
205 x 3
225 x 3
225 x 3
225 x 3

Dips SS Pec Flies
BW x 15, 45 x 12
BW x 15, 45 x 12
BW x 15, 45 x 12

Ab's 4 x 15


Legs 11/22/11

Did dynamic effort box squat with bands, surprised how fast I had the bar going with the weight.

5 minute walk,

DE Box Squat
Bar x 10
Add Bands 50lbs resistance(all weight below is bar weight band not reflected)
Bar x 10
135 x 5
225 x 2
225 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Rack Squats
275 x 1
315 x 1
365 x 1
395 x 1
395 x 1
365 x 1

Lunges
75 5 x 5+5

Ab's 4 x 15

headache
11-25-2011, 12:57 PM
Back 11/25/11

Did a bunch of speed pulls for doubles at 60%, tryed a set of 70% but I didnt think it was fast enough so i stuck with 60%.

5 minute walk

Deadlift
135 x 8
225 x 5
315 x 2
365 x 2(easy but too slow)
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Rack Pulls with bands
405 x 2
405 x 2
405 x 2
405 x 2

Iso Rows
90 ea. side 4 x 15

Pull Downs
120 x 12
150 x 10
150 x 10
150 x 10
120 x 12

Bent over rows SS pull ups
135 x 10, BW x 6
135 x 10, BW x 6
135 x 10, BW x 6

thecityalive
11-25-2011, 02:13 PM
Sold work here. Are your bent overs pendlay or regular bent overs?

headache
11-30-2011, 10:08 AM
CITYALIVE - Regular bent over rows

Late posting again end of the semester is hell. Im gonna post monday nights lift and tonight ill be squatting. Monday night I weighed in at 188lbs :omg: I dont know where this jump in weight gain is coming from but I dont mind.

Chest 11/28/11

Didnt want to go higher than 65% had the bar moving pretty quick.

DE Bench
Bar x 10
135 x 8
185 x 3
185 x 3
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2
215 x 2

Incline Bench
135 x 5
225 x 4
245 x 2
225 x 4
225 x 4

Floor Press
185 x 5
225 x 3
235 x 2
225 x 3
225 x 3

Hammer strength Press
90 ea. side 4 x 10 (pause after each rep)

Ab's 4 x 15

headache
12-01-2011, 08:31 AM
Legs 11/30/11

5 Minute Walk. First time free squatting in a few weeks wasnt sure if I was gonna go for a PR went for 395 and needed a LITTTLE help from my spotter I'm not counting it I might have been able to grind it out but we always play it safe squatting so im sure next time ill crush it. Crushed my current PR tho.

ME Squat
Bar x 10
135 x 8
225 x 5
315 x 1
385 x 1
395 x 1(little assistance from spotter)
365 x 1
Add Box
315 x 2
335 x 2
335 x 2
315 x 2

Good Mornings
135 x 10
135 x 10
135 x 10
135 x 10

Lunges
75 5 x 5+5

Ab's 4 x 15

headache
12-03-2011, 09:19 AM
Back 12/2/11

Did a max effort deadlift today, and learned that I will never ever do a max effort deadlift two days after a max effort squat my body was shot sore and it didnt go as well as it should have. :(

5 minute walk

Deadlift
135 x 8
225 x 4
315 x 2
405 x 1
495 x 1
495 x 1 (missed at the knees)
405 x 2
405 x 2

Iso Rows
45 x 15
90 x 12
135 x 10
135 x 10
90 x 12

Pull Downs
120 x 12
150 x 10
170 x 8
170 x 8
150 x 10

Bent over Rows SS pull ups
135 x 10, BW x 5
185 x 8, BW x 5
185 x 8, BW x 5

Ab's 4 x 15

Weighed in at 189 at the end of the lift.

headache
12-07-2011, 11:16 AM
Chest 12/5/11

Took a few days off as my body demanded. Did a ME bench monday night, its amazing how heavy the weight feels after a few weeks of DE benching. Didn't go for a PR I was down a couple pounds from not eating great all weekend still smashed 315 twice tho.

5 minutes on bike

ME Bench
Bar x 12
135 x 8
225 x 3
275 x 1
315 x 1
315 x 1
295 x 1
275 x 2
275 x 2
225 x 5(paused)

Flat DB's
85 3 x 10 SS with pull ups

Incline Bench
135 3 x 10 SS with pull ups

Hammer strength Press
90 ea. side 3 x 10 (pause after each rep, explode off machine)

Ab's 4 x 15

headache
12-08-2011, 09:38 AM
Legs 12/7/11

5 minute walk, weighed in at 188.5

Box Squat
Bar x 10
135 x 10
225 x 3
225 x 3
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2

Sumo DL
275 x 5
315 x 4
315 x 4
315 x 4
315 x 4
315 x 4

Lunges
75 3 x 8+8

Ab's 4 x 15

headache
04-11-2012, 10:26 AM
Its been a while since I've posted here havent had much time so now I figured I'll start it up again. Ive hit alot of PR's since my last post in here, a 405 squat, 545 deadlift, sadly nothing on the bench. Here is monday nights bench workout.

Monday 4/9/12

DE Bench
**ADD Monster mini bands all paused reps
Bar x 15
135 x 10
185 x 5
185 x 5
205 x 4
205 x 4
205 x 4
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Incline Bench SS pull ups
135 x 12, BW x 10
135 x 12, BW x 10
135 x 12, BW x 10
135 x 12, BW x 9

Incline Dumbells (bench one click higher preset incline bench)
75 x 10
75 x 10
75 x 10

Pin Press
135 x 2
225 x 2
275 x 1
295 x 1
295 x 1
295 x 1

Ab's 4 x 20