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K Y L E
01-03-2012, 10:33 PM
I've had a solid year of weight lifting under my belt, now I'm getting more serious about lifting. For the bulk of 2011, I was stuck at 130 lbs body weight, which was fine, because I wanted to compete in powerlifting at 60kg. I've decided I'd be a lot better and I'd have a lot more fun lifting if I was bigger, and therefore, stronger. Starting 2012, I'm 150 lbs, my max bench press is currently 225, max squat, 225, and max deadlift is 365. This is mostly for me to track how much my lifts change this year since I'm going to keep trying to gain weight, hopefully an extra 35 lbs between muscle and a bit of fat. My goals for this year are to get a 315+ squat, 405+ deadlift, and a 275+ bench press.

K Y L E
01-03-2012, 10:37 PM
Squats (weights x reps x sets)
Warm up 135x5
Warm up 155x5
185x5
205x5
225x5 (new rep PR by 3 reps)
165x10x3

Calf presses 145x20x2

K Y L E
01-04-2012, 08:26 PM
Upper body rep day
Bench press 135
3x15
JM press 95
4x10
Chin up BW
3x8
1x12
Lateral raises 25
3x15
Hammer curls 25
3x10

Coke
01-05-2012, 11:33 AM
Your tattoo is outrageous, but you probably know that already, lol.

Good luck with your goals Kyle.

K Y L E
01-06-2012, 12:51 AM
Thank you, Coke, it's a memorial to my mother who passed away from a heart attack. It will be exactly 1 year tomorrow since her passing.

Thanks also for the positive encouragement.

chevelle2291
01-06-2012, 01:19 AM
Thank you, Coke, it's a memorial to my mother who passed away from a heart attack. It will be exactly 1 year tomorrow since her passing.

Thanks also for the positive encouragement.

I'm very sorry to hear that. It's a work of art, for sure. And I generally hate tattoos.

K Y L E
01-06-2012, 09:04 AM
I'm very sorry to hear that. It's a work of art, for sure. And I generally hate tattoos.
Well that makes it even better. Since it's kinda hard to see in a picture, up top it says "with the touch of your hand" and on the bottom right, it says "I am whole again" with the hands from the Michelangelo painting on the sistne chapel that symbolize God giving life to Adam, the first man.

legosinmyegos
01-06-2012, 08:31 PM
subbed bro

K Y L E
01-07-2012, 02:41 PM
Didn't have much time for the gym today I wanted to be with my family since it was 1 year today since my mother passed away.

Upper ME
Bench
Bar x 5
95 x 5
95 x 5
185 x 3
205 x 3
225 x 1 (PR)

Threw on my Titan Super Ram
225 x 5
245 x 1 (tied pr)

Chest supported rows
135 x 10
135 x 7

K Y L E
01-08-2012, 11:51 PM
Lower body ME
Squat
135 x 5
155 x 5
185 x 5
205 x 5
225 x 2
245 x 1
225 x 1
My legs gave out on this last set and I started getting some knee pain, so I moved over to finish the accessories that I didn't get to yesterday

Lateral shoulder raises
15 x 10
25 x 10
30 x 8
35 x 6
40 x 4
45 x 1
Hammer curls
22.5 x 20
22.5 x 20
Smith machine shoulder press (15 lb bar)
105 x 12
125 x 7
Chin ups
8 x bw
8 x bw
8 x bw
8 x bw
Close grip bench
135 x 6
185 x 3

Coke
01-09-2012, 01:51 PM
Nice job throughout man.

K Y L E
01-10-2012, 06:57 PM
Upper body rep day
Bench 145
15, 12, 9
Db floor press 50
6, 8, 10
Chin up
8, 7
Pull up
5
Lateral raise 30
10, 10, 15

K Y L E
01-13-2012, 08:29 AM
Upper body max
Bench
135 x 5
155 x 5
175 x 5
185 x 3
205 x 3
Flat DB press
65lbs
3x10
1x8
Chest supported rows
135 x 15
2 x 155 x 15
Rear delt flyes
17.5 lb DBs
4x15
Felt really good after that. I'm interested to see how much weight I've gained. I haven't checked my bodyweight in a week, and I'm going to check it one week from today. I've been drinking a gallon of milk a day and I haven't been skipping meals. The gallon of milk per day has actually expanded my stomach, making it easier for me to be able to eat a lot more solid foods without getting full, plus the 120 grams of protein from the milk, and the ~2.4k calories

K Y L E
01-15-2012, 05:26 PM
Lower body ME (yesterday)
Squats
135 x 5
175 x 5
195 x 3
225 x 4
155 x 7
155 x 6
Single leg squats
30 lbs in each hand 2x5 each leg
Lunges 95 lbs
10 each leg
Forearm curl machine 25 lbs
10 x 2 each hand
Horizontal calf press machine 180 lbs
35 x 2

K Y L E
01-16-2012, 04:50 PM
I've been on the same style program for a few weeks now. Decided to change it up a bit for a few weeks :cool:

Upper body ME
Incline Bench 5RM
135 x 5
155 x 5
175 x 5
Incline Bench 135
4 x 10
Bent Over Rows 135
4 x 10
Seated DB power cleans 22.5
3 x 15
Ab work on rope pulley 72.5
3 x 15

Coke
01-17-2012, 11:27 AM
Fine sessions bro, on a nice roll.

K Y L E
01-17-2012, 11:14 PM
Thanks, Coke!
Lower body ME
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5 (new rep pr)

Barbell step ups 10 inch box 135 lbs
2 x 8 each leg

Lying leg curls 130
3 x 10

K Y L E
01-22-2012, 01:56 AM
Upper body rep
135 lb Bench
22 (rep pr), 12, 5
105 lb JM press
4 x 6
Pull ups
2 x 9
Chin ups
9, 4
Shrug machine 90 lbs each hand
4 x 15
Lateral raise 30 lbs each hand
3 x 15

Ab circuit- 2 sets
Decline sit ups 15 reps
Torso rotation machine 110 lb resistance 10 reps/side
Cable crunches 85 lb resistance 15 reps

K Y L E
01-23-2012, 07:10 PM
Upper body ME
Incline bench
135 x 4
155 x 4
175 x 5
185 x 4 (185 lbs is a new pr)

Incline bench 145 lbs
10, 8, 6

Chest supported rows 135
4 x 15

Shrug machine 90 lbs each hand
2 x 20

Bent over cable flyes
3 x 15

Coke
01-24-2012, 08:35 AM
Clearly making strides, props on the new PRs.

K Y L E
01-25-2012, 12:41 PM
Thanks for the support, Coke, I've realized, since I'm tracking my progress almost religiously, and getting a better diet, I'm improving a lot faster than before.

Lower body ME
Deadlift 3RM
135 x 5
225 x 3
275 x 2
335 x 3 (wanted to go for 5 but my grip failed)

Barbell step up 95lb bar 20 inch box
3x8 each leg

Lying leg curls 125 lbs
3 x 10

Wrist curl superset 30 lb underhand 20 lb under. 60 second rest
25/25
20/15
20/25

chevelle2291
01-25-2012, 01:29 PM
335x3 is solid.

Do you have chalk or straps? (In b4 someone says OMGGGZZZ STTRAPPPSSS!!!)

K Y L E
01-26-2012, 03:03 PM
Nope, I've never liked the thought of using straps, and my shitty gym doesn't allow chalk :p

Upper body RE
Flat Bench 185
8 reps (new pr)
9 reps (new pr)
4 reps

DB floor press 60 lbs
10 reps
8 reps
8 reps

Pull ups BW
3x8

Bradford press 85 lbs
2x10

Bicep curl 70 lbs
2x8

K Y L E
01-30-2012, 08:11 PM
I gotta say, the program Westside for Skinny Bastards is one of the greatest things that's ever happened to me. I was doing all of the exercises, but a different rep scheme entirely. I've gained 12 pounds in 7 weeks on this program.

Upper body ME (this one was killer!)
Nick Tuminnellos upper body warm up (I'm definitely going to be doing this more often!)

Bench (back to flat bench)
135 x 5
175 x 4
185 x 4
205 x 5 (pr)

Incline bench 135
3 x 10

Pull up
3 x 9

High row machine (two 45's each side)
2 x 8

Ab cable crunch 85 lbs
3 x 15

T bar row 70 lb
2 x 12

DB bicep curl 35
2 x 8

Coke
01-31-2012, 10:52 AM
I've gained 12 pounds in 7 weeks on this program

Great news man, glad to hear it!

K Y L E
02-02-2012, 10:34 PM
I shouldn't say "gained 12 pounds on this program." My diet took a major change which is the only reason I gained that much weight.
On Tuesday, I had a lower body ME day. I forgot exactly what I did, but here goes
Squat
135 x 5
155 x 5
185 x 4
225 x 4

Barbell step ups 135 20 inch box
8 reps/leg
8 reps/leg
3 reps/leg

Leg press 650
3x5

Barbell wrist curls 50 lbs underhand 30 overhand
max reps, cant remember how many. 2 sets

K Y L E
02-02-2012, 10:53 PM
Went into todays workout exhausted from a concert last night.

Upper body rep
Flat bench 185
8, 6, 4

Pull ups BW
9, 10

Low cable chest flyes 20 lbs
15x2

Mid cable chest flyes 20 lbs
15

High cable chest flyes 20 lbs
15 x 3

K Y L E
02-06-2012, 05:45 PM
Not really sure whats going on lately, I'm not doing so good.

Upper ME

Bench ME
135 x 5
175 x 5
185 x 4
205 x 2 (touch n go)

Bench reps 155 lbs
3 x 10

Barbell rows 95 lbs
3 x 12

JM press 85 lbs
2 x 12

Standing DB military press
35 x 2 x 8
40 x 1 x 6

Lateral raises arms straight out 15 lbs
1 x 15

Lateral raises arms slight bend 20 lbs
1 x 20

K Y L E
02-08-2012, 12:41 PM
Lower body

Squat 185
5x5

DB lunges 30 lbs each hand
3 x 15 each leg

Romanian Deadlift 135
3 x 7

calf press 115
3 x 20

Wrist roller 3.5 ft string 10 lbs
4 sets

Coke
02-09-2012, 09:27 AM
Damn good workouts dude, keep on it.

K Y L E
02-09-2012, 06:57 PM
Thanks but lately I've been stuck, it seems like my lifts have gone down since school started. I'm getting worn out very easily :/. I'm gonna up my cals again maybe all that I need is more fuel.

Upper body rep

Bench 195
6, 5, 4

DB floor press 70
7, 7, 6, 4

Seated military press 95
4 x 10

Pull up
4 x 10 (I was really happy with this)

Straight bar curl 50
3 x 10

Reverse grip curl 30
15

Various ab exercises in superset form
Sit ups: 20
Torso rotations 110 lbs: 10 each side
Decline sit ups: 20

Cool down stretches 5 minutes

I was at the gym for a long time (an hour and a half, give or take) , so I forgot some of the things I did. I know there was more.

chevelle2291
02-10-2012, 01:23 AM
madcow 5x5. :)

K Y L E
02-13-2012, 01:20 PM
Is there much of a difference between Madcow 5x5 and Stronglifts 5x5? I looked briefly into SL5x5 and disregarded it because I was under the impression that my genius plan of do whatever the hell I want whenever the hell I want was the best way to go about lifting (it honestly got me next to nowhere for the first year of training) I noticed a lot of gains so far on WS4SB and the plan seems to have kicked ass, but my nutrition kinda sucks. I definitely gotta get that on track before I worry about plans.

Upper ME

Bench (pause at the bottom)
95x5
135x5
175x5
210x3

Incline bench 135
3x10

Bent over row 95
3x10

JM press 75
4x8

T-bar row
45x8
70x10
90x10

K Y L E
02-15-2012, 08:00 PM
Lower body - already dreading tomorrow
Squat 190 Tried to go for 5x5
3x5
1x3
1x4
1x2

Lunges 30 lb dumbells in each hand
3x7

Lying leg curls 110
3x15

Smith machine calf press 3 inch deficit 135
3x20

chevelle2291
02-15-2012, 10:13 PM
Is there much of a difference between Madcow 5x5 and Stronglifts 5x5? I looked briefly into SL5x5 and disregarded it because I was under the impression that my genius plan of do whatever the hell I want whenever the hell I want was the best way to go about lifting (it honestly got me next to nowhere for the first year of training) I noticed a lot of gains so far on WS4SB and the plan seems to have kicked ass, but my nutrition kinda sucks. I definitely gotta get that on track before I worry about plans.

Upper ME

Bench (pause at the bottom)
95x5
135x5
175x5
210x3

Incline bench 135
3x10

Bent over row 95
3x10

JM press 75
4x8

T-bar row
45x8
70x10
90x10

Yea, Stronglifts 5x5 is geared towards straight noobs who haven't touched a barbell before. It's basically starting strength with some slight variation, IIRC correctly.

Madcow 5x5 intermediate is the next logical step after SL 5x5. I'm not a big fan of sets across, however. When I attempted SS I failed miserably. I didn't know how to pace myself to get all 5 sets of 5 reps. In fact, I don't think I've done straight sets of anything in probably 3 years, haha.

Madcow 5x5>SL 5x5 imo.

K Y L E
02-17-2012, 01:20 PM
Thanks Chevelle =D

Upper rep day
Had some time in between classes today, figured I'd try out my schools gym for the first time

Bench
175x11
175x7
155x12

JM press 85
3x6

Lateral raises 20
3x20

Dips
BWx10
BW+10x10
BW+20x8

Lat Pulldowns 100
3x9

K Y L E
02-19-2012, 03:14 PM
Upper ME

Bench
135x5
185x3
215x2

Incline DB bench 60
3x10

Tbar row
90x10
115x10
125x8

Low Row 100
2x15

Seated French press/EZ bar curl
FP 55x8/EZ 50x8
FP 65x8/EZ 50x8
FP 75x8/EZ 50x8
FP 85x6/EZ 50x8

Decline sit ups
30

Slight incline DB flyes 25
2x8

Coke
02-20-2012, 10:35 AM
Solid work for the upper body Kyle.

K Y L E
02-22-2012, 12:22 PM
thanks man im trying to get my lower body up to par now....
came home from a shitty day of school to find a package from INZER :)
got a pair of knee sleeves, 10mm forever belt (this is gonna be a bitch to break in) and a hat

Pretty tired so I just tried out the equipment in squats

Squat
135 x 5
175 x 5
205 x 4
225 x 4
245 x 1

overall, pretty happy with my purchase :)

Coke
02-22-2012, 01:03 PM
overall, pretty happy with my purchase :)

Very nice dude, I love my Inzer belt, nothing beats it for key movements.

K Y L E
02-27-2012, 09:45 PM
Very nice dude, I love my Inzer belt, nothing beats it for key movements.

Yeah I love it, I just gotta break it in, it's insanely stiff to the point that I have trouble getting it tight enough.

Upper ME
135 x 4
185 x 5
205 x 5
225 x 1(tied pr)

Incline DB presses 70
2x9
Incline DB presses 75
1x6

Bent over rows 95
3x12

Seated French Press 75 + barbell curl 50 superset
FP:8 + BC:8
FP:8 + BC:8
FP:8 + BC:8
FP:6 + BC:8

Rope Face pulls 70
2x15

K Y L E
02-29-2012, 12:37 AM
Got my new belt on tight enough to benefit from it so I went and did some leg work a day early.

Lower body

Squat
135 x 4
175 x 4
205 x 3
225 x 1
245 x 1
265 x fail

Romanian Deadlift 135
3x12

Lunges 35 lbs each hand
3x8 each leg

Lying leg curls 125
1x15
1x12
Lying leg curls 110
1x12

K Y L E
03-01-2012, 03:43 PM
Upper rep
Bench warm up
135 x 4
155 x 4
185 x 5
195 x 3
Bench rep 175
9, 7, 5

French press 75
2x6

Barbell curl 60
2x8

Lat pulldown (to abs) 70
2x20

Shoulder superset: Standing DB presses 27.5 + Lateral raises 20
2x DB press 20 + Lateral raises 20

GazzyG
03-01-2012, 04:05 PM
Following your log, Kyle. Good work man.

My mum also died quite recently, so feel your pain. Hope you're doing alright.

K Y L E
03-01-2012, 09:04 PM
Hey GazzyG, thanks man:)
I'm really sorry to hear about your Mom, mines been passed away for a little over a year now, it gets easier trust me. Don't be stupid like me and do shit you'll regret.

K Y L E
03-05-2012, 02:39 PM
Had another step-up in weights today. Now I'm hungry for more.

Upper ME

Bench
95x4
135x4
155x4
175x4
195x3
215x4 (touch n go)

Incline DB press 65
10
Incline DB press 70
10

Bent over rows 95
12
Bent over rows 105
2x12

French press/Bicep curl superset
FP:55x8/BC:70x8
FP:75x8/BC:70x8
FP:75x8/BC:70x8

Low cable row 120
2x15

Standing Military Press 65
8
Standing Military Press 85
8
Standing Military Press 105
5

Lateral raises 17.5
20

K Y L E
03-07-2012, 01:26 PM
No idea what the fuck went on with today's workout. I went in with slight knee pain, I'm not sure how much that attributed to me sucking so bad.

Lower
Trap bar deadlift
225 x 3
275 x fail (WTF)

Regular bar deadlift
225 x 2
275 x 1
315 x fail (WTF!!!)

Front squat
95 x 10
115 x 8

I'm not sure why my deadlift dropped so significantly (100 lbs). My legs still hurt a little from last weeks leg session but I honestly doubt that had much to do with it. Didn't have much sleep last night. Oh well, brushing it off and going for a real full leg day tomorrow.

K Y L E
03-08-2012, 03:16 PM
Back on it like a relapse ;)

Lower

Squat 195 (5x5 pr)
5x5

Romanian Deadlift
135 x 12
175 x 3 x 12 (pr)

Lunges 40 lb DB each hand (pr)
2x8 both legs

Lat pull down curl grip
90 x 12
120 x 12
160 x 6

GazzyG
03-08-2012, 03:42 PM
Just put the deadlift session down to being one of those days.

When's last time you deloaded?

K Y L E
03-09-2012, 10:20 AM
What do you mean deloaded?

Upper rep

Bench 165 60 second rests
14, 8, 6

Bent over rows 95
2x12

Dumbbell hang clean 17.5
2x8

Shoulder db press 45s
1x20

K Y L E
03-10-2012, 01:12 AM
Just put the deadlift session down to being one of those days.

When's last time you deloaded?

When you say deload, do you mean take a week off or something? Or do you just mean cut the intensity down to like 50-60% with higher reps

GazzyG
03-10-2012, 02:10 AM
Just cut the intensity bud. When I deload, I tend to have a week of higher reps, lower weight. That way you still feel like you're getting something done, but at the same time you're giving your CNS and your joints a nice rest, ready to hit it hard the next week.

I always come back and set PRs shortly after a deload.

K Y L E
03-10-2012, 08:31 AM
Would you recommend going to like failure? Probably not since its deloading.. But I'm going to do that next week definitely. I've never had an intentional deload week.

K Y L E
03-12-2012, 01:25 PM
Yesterday:
Bike ride
14 miles - 43 minutes

K Y L E
03-12-2012, 01:30 PM
Deload week Upper

Speed Bench 115
8x3

Incline DB press 60
15
Incline DB press 70
12

Shoulder press 35
12
Shoulder press 45
12
Shoulder press 50
10

T bar row 70
15
T bar row 115
12
T bar row 125
7

Low bar row 120
10

Face pulls 40 (extreme control)
2x15

Lateral raises 22.5
20

Reverse cable crossover/scarecrow (rear delts) 12.5
2x6

Preacher Hammer curls 22.5
15

GazzyG
03-12-2012, 02:59 PM
Good work with the deloading, Kyle. Betcha got a nice pump on from that session!

K Y L E
03-12-2012, 04:50 PM
Thanks man! I was afraid what I did would be too much, but you're right I got a great workout especially since I mixed it up a little

K Y L E
03-13-2012, 02:33 PM
Decided to mix things up and go back to basics. When I started weight training, most of my training was circuiting machines with low weight doing 12 reps each set as a warm up. I decided to have an endurance day, picked various machines/pullups/dips and did work non-stop.

High rep circuit- 55 minutes

K Y L E
03-14-2012, 07:37 PM
Legs

Squat 135
4x12

Good Mornings 65
3x12

Ultra wide Sumo DL 175
3x5

Leg curls 65
3x15

90 Degree Hypers +45 lbs
3x8

K Y L E
03-15-2012, 09:48 PM
Treadmill HIIT
35 minutes made it up to 3 miles

Close Grip Bench 95
3x20

Barbell Bicep Curls 65
2x12

Shoulder press 30
2x25

Low Rows 55
4x20

K Y L E
03-18-2012, 02:12 PM
Run- 2 miles
14 minutes

GazzyG
03-18-2012, 04:24 PM
Lots of running, mate! You cutting or just determined to bulk with little fat gain?

K Y L E
03-18-2012, 08:34 PM
I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength :)

K Y L E
03-19-2012, 02:59 PM
Felt like shit today.. it showed in my lifts..

Upper ME

Bench
135x5
175x5
205x2
185x3

Incline Bench
135x10
155x5
175x2

Chin ups
2x8

Bent over deficit rows 115
2x10

Bunch of random sets of bicep curls, overhead tricep press, shoulder press variations, etc. Nothing new to report really.

Coke
03-19-2012, 06:03 PM
I was actually diagnosed with a heart condition last year, hypertrophic dilated cardiomyopathy, I've been running lately so I get extra cardiovascular strength :)

Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.

K Y L E
03-21-2012, 01:07 PM
Wish you the best with that, was just reading up on it. Hope you don't mind me asking, but what recommendations did the doctor make? Seem to be doing what you can with a healthful lifestyle.

Thanks brother, and the doctor didn't really make any recommendations, other than cut out energy drinks and to get my sugars from natural stuff, like fruit. Mostly the only thing that'll happen is I'll get dizzy when I go from a sitting/lying down position, to a standing position. Honest to God, it all depends on the day, sometimes I can drink a bunch of caffeinated shit and my heart wont affect me negatively. Other times, I won't be doing anything it'll hurt like crazy and feel like too much blood is pumping out. I've been mildly/extremely active for at least 7 years, running xc and track throughout HS and weight training recently. So its pretty funny, one of my cardio tests was to wear a heart monitor for a month and track what times I was feeling the symptoms, and one of the times when I was feeling light headed, my heart rate was tracked at 33 (seriously).

K Y L E
03-21-2012, 01:11 PM
Legs

Squat 200 lbs
5x5 (pr)

Romanian Deadlift 135
12, 6, 5, 5

Seated calf press 135 lbs (exaggerated ROM)
2 sets, 3 reps exaggerated ROM with 10 seconds hold at each position, then 12 mid ROM.


Gonna be hittin' the gym again later to do some stretches for my rotator cuff, I think I screwed it up a little again

GazzyG
03-21-2012, 04:29 PM
Great work on the Squat PR. Hope shoulder's not too serious.

K Y L E
03-23-2012, 02:44 PM
Nah my shoulder isn't bad, its just a short-lived sharp pain I get every once in a while.

Upper rep

Bench 155 (60 seconds rest)
10, 8, 6

Bent over rows 115 (deficit)
8, 8, 10

Pull ups 10 seconds rest in the mini sets
10-2-2-2-2
Chin ups 10 seconds rest in the mini sets
2x10-2-2-2-2

Seated DB shoulder press
65lbsx10
85lbsx10
95lbsx3x5

Lateral raises 15
2x20

K Y L E
03-26-2012, 10:16 PM
Yesterday

Rehab kinda day.

Shoulder and hip hurt a little recently so I did a day for recovery. Light squats, lots of stretching, lateral raises, etc.

K Y L E
03-26-2012, 10:24 PM
Switching from WS4SB to Madcow for a couple months, see if I start getting gains again.

Squat
135 x 5
175 x 5
185 x 5
205 x 5
225 x 3

Bench
135 x 5
155 x 5
175 x 5
185 x 5
195 x 3
185 x 4

Bent over rows
95 x 5
115 x 5
125 x 5
135 x 5
155 x 5(might be a pr?)

GazzyG
03-27-2012, 01:38 AM
Good session! How's shoulder feeling now?

K Y L E
03-28-2012, 11:30 PM
Shoulder is 100% again man, thanks.

Squat
135 x 5
155 x 5
175 x 5
205 x 5
205 x 5

Standing overhead press
65 x 5
85 x 5
95 x 5
115 x 5 (PR)
115 x 5

Deadlift
135 x 5
225 x 5
245 x 5
265 x 5
285 x 5

Calf presses exaggerated ROM 135 lbs
3 sets

GazzyG
03-29-2012, 04:03 AM
Squats and deads, can't go wrong. Great work with the Press PR too. Standing or machine?

K Y L E
03-30-2012, 02:19 PM
Standing, it was just weird for me I'm used to seated MP

Squat (really gotta get used to the 3x a week squat)
135 x 5
155 x 5
185 x 5
205 x 5
235 x 1

Bench
135 x 5
155 x 5
175 x 5
185 x 5
205 x 2

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5
155 x 3
95 x 8

Coke
03-31-2012, 06:41 AM
Nice sessions Kyle.

K Y L E
04-02-2012, 11:32 PM
Squat
135 x 5
175 x 5
185 x 5
205 x 5
225 x 5 (tied pr)

Bench
135 x 5
155 x 5
175 x 5
185 x 5
195 x 3

Bent over row
95 x 5
135 x 5
155 x 5
165 x 5 (pr)
175 x 5 (pr)

Having some extreme hip pain after this session, I'm really not used to squatting more than 1x a week.

K Y L E
04-04-2012, 08:20 PM
Squat full depth
135 x 5
155 x 5
175 x 5
185 x 5
185 x 5

Overhead press
75 x 5
85 x 5
95 x 5
115 x 5
125 x 5(pr)

Deadlift
135 x 5
185 x 5
225 x 5

K Y L E
04-06-2012, 01:48 PM
Previously, when I squatted, I'd have a really wide stance, barely break parallel, then complete the rep. Last squat session I started squatting with my feet placed at shoulder width apart and going well below parallel. It was much easier on my knees, I'm guessing because I lightened up the load, but I prefer this form, and it is how I'm going to squat now.

Squat
95 x 5
135 x 5
175 x 5
185 x 5
205 x 4
175 x 8

Bench
95 x 5
135 x 5
165 x 5
185 x 5
195 x 4
155 x 8

Bent over row
95 x 5
135 x 5
155 x 5
165 x 5
175 x 3
135 x 5

DB row 40 lbs
1 x 8 each side

Coke
04-07-2012, 10:13 AM
Good deal on tweaking and developing your own style with the squats, that's what it's all about.

K Y L E
04-09-2012, 12:47 PM
Good deal on tweaking and developing your own style with the squats, that's what it's all about.

Hell yeah dude. I'm actually really excited about the change in form.

Squat full depth again
95 x 5
135 x 5
175 x 5
185 x 5
215 x 5
This really surprised me. When I went in today, my goal was to get 205 x 5 (my last squat session I got 205 x 4 barely) and I almost went for 225 x 5.

Bench
95 x 5
135 x 5
155 x 5
175 x 5
195 x 5

Bent over rows
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

Lat pulldowns
70 x 10
100 x 10
120 x 10

K Y L E
04-11-2012, 12:43 PM
Squat
95 x 5
135 x 5
155 x 5
185 x 5
185 x 5

OHP
85 x 5
95 x 5
105 x 5
115 x 5
125 x 2

Deadlift
135 x 5
185 x 5
225 x 5 (left hand underhook grip)
245 x 5 (left hand underhook grip)
275 x 5 (left hand underhook grip)

Found out what I was doing wrong in the deadlifts. I'd stopped doing deadlifts for a while and I was concentrating on squats instead, when I went back to deadlifts, I tried forcing my legs to do most of the lift (lower stance to start, with an almost straight back) and then I'd barely get 275 off the floor (100 lbs less than my max). I'm excited to start seeing those numbers rise again.

K Y L E
04-13-2012, 01:13 PM
Squat
115 x 5
145 x 5
185 x 5
205 x 5
235 x 3 (PR)
185 x 8

Bench
95 x 5
135 x 5
165 x 5
185 x 5
205 x 2
155 x 8

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5
165 x 3
135 x 8

chevelle2291
04-13-2012, 01:30 PM
squats are really moving up I see.

K Y L E
04-13-2012, 02:23 PM
Yesssir. It's amazing what good form and determination can accomplish.

K Y L E
04-16-2012, 01:57 PM
Went in today kinda fatigued. My original plan was to take this week kinda slow, but change movements. I got a new trial PWO in the mail today, Musclepharm Assault. First time trying it and I really liked it a lot. Squats were my first exercise after warmup, and from the first set, I knew I smelled disaster. My entire posterior chain hurt from last weeks heavy squat.

Squat
115 x 5
155 x 5
185 x 5
205 x 5
225 x 3 (goal was 5)

Incline DB bench (this is when the MP Assault REALLY kicked in!)
40 x 5
50 x 5
60 x 5
65 x 5
75 x 7 (pr) I feel like I still had another ~10 lbs left in me but no spotter

DB row
40 x 5
50 x 5
60 x 5
70 x 5
85 x 5 (pr)

Hip Adduction and Abduction supersets
210 lbs x 10 (3 sets)

Preacher curl
50lbs x 12 (2 sets)

Pec fly
25 lbs x 12 (2 sets)
Pec fly machine (extreme control pause reps)
135 lbs x 10 (3 sets)

Lat pulldown
120 lbs x 15 (2 sets)

K Y L E
04-18-2012, 11:06 PM
Squat
95 x 5
135 x 5
175 x 5
195 x 5
195 x 6

Overhead Press
85 x 5
100 x 5
115 x 5
125 x 5 (tied pr)
135 x 5 (pr +15)

Deadlift
135 x 5
185 x 5
225 x 5
255 x 5
275 x 3

ABS

K Y L E
04-20-2012, 02:09 PM
Squat
135 x 5
175 x 5
195 x 5
215 x 5
245 x 3 (new pr!)

Bench
135 x 5
155 x 5
175 x 5
190 x 5
205 x 3 (rep recent record)

Bent over rows
95 x 5
115 x 5
135 x 5
155 x 5
165 x 3

Coke
04-20-2012, 10:34 PM
Making continuous strides guy, props.

K Y L E
04-23-2012, 08:17 PM
Still having pretty linear gains with the squat.

Warm up

Squat
115 x 5
145 x 5
185 x 5
205 x 5
235 x 5

Bench
Bar x 10
95 x 5
135 x 5
155 x 5
175 x 5
185 x 5
200 x 5

Incline DB press
65 x 5
75 x 5

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5

Seated shoulder machine press
Handle +50 lbs x 22

K Y L E
04-25-2012, 06:03 PM
Squat
95 x 5
135 x 5
175 x 5
185 x 5
185 x 5

Overhead press
65 x 5
85 x 5
105 x 5
115 x 5
140 x 5 (pr)

Deadlift
135 x 5
185 x 5
225 x 5
255 x 5
275 x 5
315 x 2

K Y L E
04-27-2012, 02:16 PM
BYAH another kickass day

Squat
135 x 5
175 x 5
195 x 5
225 x 5
250 x 2 (PR!)
135 x 8

Bench
135 x 5
155 x 5
175 x 5
185 x 5
165 x 8 (close grip)
165 x 4 (close grip)

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5

Incline DB press
50 x 8
65 x 8

GazzyG
04-27-2012, 02:19 PM
Strong training, Kyle! Great job on the PR!

K Y L E
04-30-2012, 02:00 PM
Squats
135 x 5
185 x 5
205 x 5
225 x 5
240 x 3

DB bench press
55 x 5
65 x 5
75 x 7
85 x 0 :(

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
115 x 6

Seated skull crusher/BB bicep curl supersets
2 working sets 85x6 on sc 65x8 on bc

Coke
04-30-2012, 07:00 PM
At a stellar pace man, good job.

K Y L E
04-30-2012, 11:14 PM
Thanks, brother. I think my squat is starting to plateau so I'm upping protein and cals again. Been eating like a fiend today.

K Y L E
05-02-2012, 07:19 PM
AWESOME DAY

Overhead press
65 x 5
95 x 10
145 x 5 (PR)

Squat
135 x 5

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
315 x 4 (PR)

Fucking finally almost back to where I was before for deadlift. And it feels great. I'm definitely going to hit my DL goal for the year of 405.

Coke
05-03-2012, 11:05 AM
Great day indeed Kyle.

K Y L E
05-04-2012, 02:05 PM
Kinda messed up schedule today. Had two different sessions; one in the AM for chest and one a couple hours later for squat and back

Session 1
Bench
135 x 5
155 x 5
175 x 5
185 x 5
205 x 3 (tied cr)
155 x 8

Incline DB bench
50 x 8
65 x 5
80 x 1 (pr)

Session 2
Squat
155 x 5
185 x 5
225 x 5
255 x 1 (pr)

Bent over row
95 x 5
115 x 5
135 x 5

Weighted abs

got really sick after the second set of abs. heart was racing and i thought i was gonna puke so i got out of there.

K Y L E
05-06-2012, 04:22 PM
Decided I needed some hip/hammy recovery so I went for a run on my old schools track

400 Meters
Jog

800 Meters
Run

400 Meters
Fast walk

400 Meter dash
1 Minute 3 seconds

GazzyG
05-07-2012, 02:34 AM
Good training, all round, Kyle! Great work on the Deads, looking strong!

K Y L E
05-07-2012, 07:59 PM
Thank you kind sir!

AM session

Bench
140 x 8
165 x 6
175 x 4
190 x 4
205 x 2
215 x 1

Bent over row
95 x 8
135 x 5
155 x 8

PM session

Squats
155 x 5
185 x 5
205 x 5
225 x 5
240 x 4

Leg press
6 plates x 5
8 plates x 5
2 x 10 plates x 6

Farmers walk
3 x 65lbs/hand x 50 yards

Coke
05-07-2012, 08:46 PM
Nice looking stuff out on the track and with the AM/PM workout.

K Y L E
05-09-2012, 08:17 PM
Thanks Coke

Skipped squats today, gonna see if that has a positive effect on my heavy .

Deadlift
135 x 5
225 x 5
275 x 5
315 x 1 (woops)

Power clean to overhead press
85 x 5
95 x 5
115 x 5

Seated OHP
135 x 5
150 x 4 (pr)

My favorite strength gain about Madcow 5x5 so far has been my OHP.

Lat pulldown
100 x 6
120 x 6
140 x 6
180 x 4 (pr)
200 x 1 curl grip(pr)

Bicep curl
70 x 6
70 x 6
70 x 6

NITF
05-10-2012, 04:03 AM
this is a great journal! Really digging these more intermediate level journals lately; nice to see such progress!

K Y L E
05-11-2012, 01:09 PM
this is a great journal! Really digging these more intermediate level journals lately; nice to see such progress!

Haha, thanks brother! Progress is always good : )

Too bad I didn't make any this week. Made the terrible mistake of not eating, taking creatine, or glutamine today while working through rotator pain that I got at the driving range, of all places.

Squats
155 x 5
185 x 5
215 x 5
235 x 1

Clean and press (first time actually training these)
2 x 95 x 7

Incline bench
135 x 5
155 x 5

Seated row machine, 90 on each side
2 x 5

Lateral raises
2 x 15 x 15
22.5 x 15

Bicep curl
3 x 70 x 6

GazzyG
05-11-2012, 01:35 PM
Good work getting in and grinding through it, nonetheless!

K Y L E
05-11-2012, 02:43 PM
I also just weighed myself. Two weeks ago at this time I weighed 165. I just weighed in at 150.0 on the dot. I have no idea what made this weight loss. I'm still eating ~4000 cals a day.

Coke
05-12-2012, 08:01 AM
Almost sounds like that scale you used is fucked, lol...got to be getting back to it though regardless.

K Y L E
05-13-2012, 12:21 AM
Almost sounds like that scale you used is fucked

Haha, thats EXACTLY what my father said. But, I weighed myself twice that day, once at the gym (with clothes on I weighed 155) and when I weighed myself at home right before a shower it was 150 on the dot. I just weighed myself (I've been eating most of the evening and staying hydrated) and I'm at 151.2. I'm going to get back on GOMAD/Bako shakes, and if somehow my weight goes to less than 145 over the next couple days I'll make a doctors appointment for some blood work or something because I'm legitimately scared at this insanely rapid weight loss.

K Y L E
05-14-2012, 01:48 PM
Squat
135 x 5
175 x 5
195 x 5
215 x 5
225 x 2

Bench
135 x 5
155 x 5
175 x 5
185 x 5
135 x 15

Bent over row
95 x 5
115 x 5
145 x 5

Another terrible day. I think I need a deload week soon.

K Y L E
05-16-2012, 07:27 PM
Changing it up for a little bit. My pressing strength was crazy today, really enjoyed that.

DB shoulder press
55 x 8
65 x 7 (pr)
70 x 7 (pr)
75 x 0

Cuban press 35 lbs
3 x 8

Pull ups wide grip
10, 6

Hammer strength horizontal press
2x 190 x 8

DB curls
2 x 22.5 x 15 each arm

Lateral raises
2 x 17.5 x 15

K Y L E
05-18-2012, 02:43 PM
Squat
135 x 5
175 x 5
205 x 5
225 x 5
245 x 2
185 x 3

Bench
135 x 5
165 x 5
175 x 5
185 x 5
195 x 3
205 x 1

Weighted dips bw+45
11

Bent over row
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

Low row
100 x 12
160 x 5

Weighted ab crunches
2 x 80 x 10

Coke
05-19-2012, 02:44 PM
Fine training days guy.

K Y L E
05-21-2012, 02:36 PM
Left the gym really early. Elbows were in a lot of pain and my lifts were worse than normal.

Squat
135 x 5
175 x 5
205 x 5
225 x 2

Bench
135 x 5
155 x 5

K Y L E
05-23-2012, 08:05 PM
Shoulder strength is still going through the roof, but it seems like my shoulders are the only thing progressing now.

DB Shoulder Press
35 x 6
45 x 6
65 x 5
70 x 5
75 x 4 (pr)

Lat pulldown
120 x 8
160 x 8

Chin up
bw x 10

Bicep curl
3 x 70 x 6

Speed deadlift
135 x 5
185 x 5

Coke
05-24-2012, 10:19 AM
Good deal with the shoulder presses, blow them delts up bro.

Cards
05-24-2012, 03:15 PM
Nice PR on shoulder press! How's the weight coming?

K Y L E
05-28-2012, 10:00 AM
My weight is fluxuating pretty randomly I've gotten back up to 162 and back down to 155 in the morning after a steamy piss. Definitely headed back in the right direction though!

K Y L E
05-28-2012, 12:56 PM
Squat
135 x 5
165 x 5
185 x 5
205 x 5
225 x 4
(not too bad, up from where i was last session..)

Incline bench
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 3 (pr!)

Bent over row
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5

BB bicep curl
3 x 75 x 6

Lateral raise
2 x 17.5 x 15

GazzyG
05-28-2012, 03:32 PM
Everything's heading in the right direction, Kyle. Good stuff!

Also, how's the motorbike doing? Dropped it any more times?

K Y L E
05-28-2012, 08:51 PM
No its been standing up, but barely.. Damned thing broke down on me 3 times so I brought it back to the shop and they're fixing it for free haha hopefully I get it back soon because I just passed my motorcycle license test

Cards
05-29-2012, 01:13 PM
gratz on the PR and passing your motorcycle test! Wouldn't mind having one myself.

K Y L E
05-29-2012, 08:40 PM
gratz on the PR and passing your motorcycle test! Wouldn't mind having one myself.

Thanks bud, and yess it's great. It's the most fun I've ever had without a boner lol.

K Y L E
05-30-2012, 08:19 PM
Incline bench
95 x 15
135 x 15
185 x 2

Smith Machine Shoulder Press
65 x 12
85 x 7
115 x 5
135 x 5

Lat Pulldown
100 x 15
120 x 15

Bako Lifter
05-30-2012, 11:25 PM
Nice lifting. Keep pushing that scale, don't sweat the set backs. Bako shakes all day everyday.

K Y L E
06-01-2012, 12:39 PM
Thanks Bako, my weight has gone back up to 159 compared to 148 two weeks ago. Hopefully now this will break my 165 plateau :-)

Squat
135 x 5
175 x 5
195 x 5
205 x 5
215 x 5

Box squat @ Parallel (went kinda overboard on these lol)
135 x 3
155 x 3
175 x 3
185 x 3
205 x 3
215 x 3 (prs from here on out)
235 x 3
275 x 2 (new pr)

Flat bench
5 x 175 x 5

Incline flyes
2 x 17.5 x 8

Bent over rows
95 x 5
115 x 5
135 x 5

Straight bar curls
3 x 75 x 6

DB Shrugs
2 x 55 x 12

Cards
06-01-2012, 04:51 PM
PRs all over the place! Is it a stop on the box or touch and go?

K Y L E
06-01-2012, 07:05 PM
First rep I sat all of the way back into it, second was more of a touch n go, at least on the 275.

K Y L E
06-04-2012, 01:25 PM
I went to the gym way earlier so I forgot exactly what I did, so i'll just put some highlights up.

Bench
135 x 5
155 x 5
175 x 5
185 x 4

Incline DB bench
75 x 6
80 x 4 (pr)

Low rows

Bent over rows
95 x 5
115 x 5
135 x 5

Bicep curl
3 x 80 x 6 (pr)

Cards
06-05-2012, 08:30 AM
Strong benching! Great PR's!

K Y L E
06-06-2012, 12:12 AM
Thanks bud!

Figured to celebrate my bday I'd go to the gym for a midnight session. I wonder why I never go late anymore. all my lifts ranged from decent to above average to even some prs.

Close-grip Bench
135 x 6
155 x 6
185 x 4
205 x 1 (pr)

Deadlift
135 x 9
315 x 1
365 x 1 (PR!!!)

DB shoulder press
50 x 15

GazzyG
06-06-2012, 12:14 AM
Strong PRs there Kyle!

And happy birthday!

K Y L E
06-06-2012, 09:59 AM
Thank you!!

K Y L E
06-08-2012, 11:33 AM
Really short session I got a sickening feeling in my stomach

bench
135 x 5
155 x 5
175 x 5
195 x 3
205 x 1

DB incline bench
65 x 5
70 x 5
75 x 6

Cards
06-08-2012, 02:18 PM
DAmnnnn, two PRs in one session. Whatever your doing is working , keep it up.

GazzyG
06-08-2012, 04:35 PM
Got in there and got your work done despite feeling ill, good stuff.

K Y L E
06-11-2012, 01:02 PM
DAmnnnn, two PRs in one session. Whatever your doing is working , keep it up.
Thanks man!!


Got in there and got your work done despite feeling ill, good stuff.
Haha, the feeling actually came on while I was at the gym, my pre workout stuff must have gotten me feeling crappy, didn't kick in until my 2nd to last set of DB presses

I pledged to do +1 rep on whatever I could today for a friend and it definitely made a difference in my workout

Bench
135 x 6
155 x 6
175 x 6
185 x 6
195 x 3

Incline DB presses
60 x 9
75 x 6
75 x 3

Wide grip pullups
BW minus 25 lbs x 10
2 x BW x 8

Cuban presses 45lbs
2 x 10

Bicep curl
2 x 80 x 6

Lying Incline curls
20 x 8

Coke
06-12-2012, 05:42 AM
Nice stuff dude, staying at it is the main ingredient.

K Y L E
06-13-2012, 09:29 PM
thank you coke, i'm trying real hard!

Deadlift no belt
135 x 6
225 x 5
315 x 3
335 x 1

Shoulder press
65 x 7
95 x 5
115 x 5
135 x 5

K Y L E
06-16-2012, 12:17 PM
First time squatting in 2 weeks, didn't go bad at all

Squat
135 x 5
175 x 3
185 x 3
205 x 3
225 x 3
245 x 1

Stiffleg deadlift
3 x 135 x 7

Bench
135 x 5
155 x 5
175 x 5
185 x 5

Incline bench
95 x 15
135 x 9
135 x 5

Bent over rows
95 x 12
115 x 8
135 x 8

Standing DB speed-shoulder press
2 x 35 x 8

Bako Lifter
06-16-2012, 12:41 PM
Lots of PRs! Highlight those suckers in red, get some color in here lol.

K Y L E
06-18-2012, 01:25 PM
Incline bench
135 x 7
155 x 7
175 x 7
185 x 2

Bent rows
95 x 12
115 x 15
145 x 8
165 x 10

Lat pulldowns
120 x 8
100 x 12

Shoulder press
95 x 7
115 x 7
135 x 5

K Y L E
06-19-2012, 02:01 PM
Decided to try a modified Baby Got Back routine for a few months, see what results I get from that.

Squat
135 x 5
175 x 5
205 x 5
225 x 5

Leg Press hamstring range
3 x ~500 x 8

Seated bicep curl 27.5
5 x 5

K Y L E
06-21-2012, 11:52 AM
Weighted chins bw+20
5x5

Hammer high row 45+25 each side
3x8

Bent over row 12.5
2x10

Military press 95
4x6

Lateral raises 20
3x15

Standing calf raises bw+175
3x8
+burnout set

Weighted ab crunches +72.5
3x10

K Y L E
06-22-2012, 12:01 PM
RDL 135
5x5

Good mornings 95
3x8

Seated leg extension 110
3x16

Seated skull crushers 75
5x5

Cable pressdown - rope 60
3x8

K Y L E
06-26-2012, 12:40 PM
Missed the post yesterday

Bent rows 155
3x8

Bench
135 x 5
155 x 5
175 x 5
185 x 3
185 x 3
185 x 3

Incline DB press 65
3x8

Calves

Abs

K Y L E
06-26-2012, 12:43 PM
Squat
135 x 5
175 x 5
205 x 5
245 x 4
275 x 1 (pr!!)

Leg press 420
3 x 8

High placement leg press 420
1x15
1x6

Barbell Bicep Curl 80
2x5

Pec fly machine 110
1x20
1x15

GazzyG
06-26-2012, 03:59 PM
Great work on the squat PR, Kyle!

Cards
06-26-2012, 04:48 PM
yea yeah! almost to 3 plates per side!

K Y L E
06-26-2012, 08:38 PM
:)) cant wait for that day

K Y L E
06-28-2012, 12:52 PM
Chins bw+25
5x5 (pr)

Hammer high rows 70 per side
3x8

Rear delt flyes 17.5
3x10

DB shoulder press
50 x 5
60 x 5
70 x 5 (tied pr)
70 x 5
45 x 15

Lateral raises 25
3x8

Calves

Abs

Coke
06-29-2012, 07:01 AM
Sessions are looking good bro.

K Y L E
06-29-2012, 11:18 AM
Sessions are looking good bro.

Thanks brudda!

Had a very slow and steady workout, not much intensity, but I added weight on all of my lifts compared to last week.

Deadlift
135 x 5
225 x 5
315 x 3
335 x miss

Good mornings 135
3x8

Seated leg extensions 140
3x16

Seated skull crushers 80
5x5

CG bench 135
5x5

K Y L E
07-05-2012, 05:36 AM
Front squats 135
5x5

Weighted chins bw+30
5x5 (pr)

Shoulder press DB
55 x 5
70 x 6
65 x 5
65 x 5
65 x 5

Abs

K Y L E
07-06-2012, 12:49 PM
RDL 155
5x5

High leg press
4 plates x 5
8 plates x 5
12 plates x 8
14 plates x 5

Leg curls
3x8
Leg extensions 140
2 x 16

Seated skull crushers 75
5x5

Dips bw+45
16 (pr)

Coke
07-07-2012, 11:38 PM
Fine with the training overall man, moving on up.

K Y L E
07-09-2012, 03:35 PM
Hell yeah, bro. I haven't been eating well, so i'm inadvertently on a cut, but, mass wise, I've never been bigger. I'm on day 2 of GOMAD again, I want to get up to 185 before the end of the year.

Haven't really been keeping up with my log as well as I should be.
I went to the gym for a random little session yesterday and here are the basics of what I did
Bench
185 x 4

Incline bench 135 x 13

Incline DB press 80 x 4 (rep pr)

Various bicep work

K Y L E
07-09-2012, 03:37 PM
Bench
135 x 5
155 x 5
175 x 4 (sucked from yesterdays training)

Flat bench DB press
65 x 8 x 2

Bent rows
155 x 5 x 5

K Y L E
07-10-2012, 10:24 PM
Squats
135 x 5
175 x 5
205 x 5
225 x 1
245 x 1

Leg curls various weights including pr of 155x6

Seated bicep curls
3 x 35 x 3

K Y L E
07-12-2012, 09:46 PM
Deadlifts
225 x 5
315 x 3
335 x 1
335 x 1

Weighted chins bw+35
5x5

Seated BB shoulder press
95 x 5
135 x 5
155 x 5
165 x 4 (pr!)

Coke
07-13-2012, 08:43 AM
Great focus on the major movements.

K Y L E
07-13-2012, 10:04 AM
Great focus on the major movements.

Thanks man! I notice my accessories through the roof at the moment, but my compound lifts are fluctuating like crazy. Except for bench, which is consistently dropping. I'm gonna try to get a video of my bench and post it up to see if I'm doing anything wrong which might be hindering my progress.

Romanian DLs 165
4x5 pr

High foot placement leg presses 375
3x8

Leg extensions 165
3x16 (pr)

Dips bw+55
5x5 (another pr!)

Cable pressdowns 50
3x8

K Y L E
07-17-2012, 05:37 AM
Decided on a full rest week. I crashed my motorcycle again, this time on a low-speed turn, slipped on gravel and hit my knee. Very little skin damage but my patella feels sore. I'll get back on next Monday when I get back into the gym.

K Y L E
07-24-2012, 09:23 PM
Monday

Squat
135 x 5
185 x 5
185 x 5
225 x 5
245 x 2
255 x 2
275 x 1
275 x 1

K Y L E
07-24-2012, 09:26 PM
Bent over rows 155
3x8

Incline bench
bar x 20
135 x 5
155 x 5
185 x 4 (pr)
175 x 4

Seated calf press 145 (10 second pause, bottom and top each rep)
2x8

DB bicep curl
35 x 8
40 x 6

Coke
07-25-2012, 11:04 AM
Way to bounce back with those squats after the mishap, props on the new PR with your inclines too.

K Y L E
07-26-2012, 04:03 PM
Way to bounce back with those squats after the mishap, props on the new PR with your inclines too.

Thanks bro everything is coming together really nicely.

Chins bw+40
5x5 (pr)

Front pulldown 120
3x8

DB shoulder press
60 x 5
70 x 5
70 x 4

Lateral raises
20 x 10
20 x 10
25 x 10

K Y L E
08-02-2012, 12:34 PM
Wow, unfortunately, I've really been slacking with keeping my journal up to date. School was the most important thing over the past month, but now that my summer semester is over I can finally get back to doing what I love- lifting with consistency and with much less injuries (I've been getting roughly 2-3 hours of sleep a night on weekdays.) I was constantly moving around, lack of eating due to adderall. Basically because school was my number 1 priority this past month, I had to temporarily put everything else on the back-burner especially toward the end of the semester (cramming for finals). So excited to get back into the regiment.

This past monday - still amazing myself with my lifts lately
Bench
Bar x 20
Bar x 20
135 x 5
155 x 5
175 x 5
185 x 5
195 x 7

Incline bench
Bar x 20
95 x 10
135 x 15

Chin ups
bw x 10, just wanted to get my back activated for the rows

Bent over rows
135 x 8
155 x 8
175 x 8
175 x 8

DB curls
30 x 10
35 x 10
40 x 6
40 x 6 x 2 x 2
I gotta say that I'm making A LOT of progress on the lifts through the BGB routine on this site, strength and hypertrophy. I salute you, MariAnne Anderson.

K Y L E
08-02-2012, 12:50 PM
Another awesome day

Chins bw+45
5x5 pr

High rows 183
3x8 pr

Shoulder press
50 x 5
70 x 5
80 x 2 tied pr

Lateral raises
22.5 x 12
22.5 x 12

Bent rear delt raises
17 x 20

Lateral raises again
25 x 12

Rear delt raises
17.5 x 15

Rear delt cable crossovers/scarecrows
2.5 x 10
7.5 x 10
10 x 10
12.5 x 10
15 x 10

So, it was a pretty epic day. Hit all of my heavy lifts hard and set some new records

Bako Lifter
08-02-2012, 12:53 PM
Built (Marianne) was the best. She us one of the smartest most bad ass women out there. I don't know where she is now though, she was one of the originals on wbb.

K Y L E
08-02-2012, 12:57 PM
Oh yeah man, she definitely set up a great plan, with the very minor tweaks I've made I'm getting so much stronger in all of my accessories, my physique is improving, all the good stuff. But honestly, I can't wait to get back to Madcow so I can focus on my compound lifts. It'll be a big difference since I've been working on the isos a lot more than i have in the past.

K Y L E
08-13-2012, 10:03 PM
Deadlift
135 x 10
185 x 5
225 x 5
275 x 4
315 x 2

Rows
135 x 8
155 x 8
175 x 8
195 x 8 pr

Bench
135 x 5
155 x 5
175 x 5
185 x 5
205 x 2

Incline DB 50
2x15

Abs

Coke
08-15-2012, 03:55 PM
Good job with the new rowing PR.