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Lesnar_Rocks
04-09-2003, 11:11 AM
I decided to start a journal, so i can look back at my gains and keep track of things a little better

About Me:
I've been lifting for almost 2 years now, when i started i was 5'4 110lbs, I'm a senior in high school (soon to graduate Woohooo!!!) and under the supervisor of our weightlifting team here at my school, i doubled my bench and some, from 115 to 240, i'm now 5'7 and 160, the rest of my lifts are shown in my sig. that's enough babbling for now, anyone have any question pm me or find me on aol, i'm always online and always looking to meet new people.

Diet: I have no real diet, i'm bulking right now, so i eat everything i see.

With the help of Borris and my coach i've got a new routine and am on the road to a total of 1000.

Although I haven't played many sports(few offered here at school)I am athletic and have a insane metabolism which i don't like by the way.

Long Term Goal: Weight 225 10-12% body fat before i'm 25.

Guess that's it, next post will be tonight.

Lesnar_Rocks
04-09-2003, 03:18 PM
Wednesday:

Pre-workout drink- Powerade /w 5 g creatine

Workout

Cg Bench: 185x5, 205x5, 215x4
This was solid, these felt great.

Squat's: 135x5, 195x3, 225x3, 245x1, 275x1(new PR).
These were good, after the 245 i was feeling it so i said what the heel and jumped from 260 to 275 and it was cake.

SLD: 135x8, 155x8
Just a Stretch.

Lesnar_Rocks
04-09-2003, 03:20 PM
Wednesday:

Pre-workout drink- Powerade /w 5 g creatine

Workout

Cg Bench: 185x5, 205x5, 215x4
This was solid, these felt great.

Squat's: 135x5, 195x3, 225x3, 245x1, 275x1(new PR).
These were good, after the 245 i was feeling it so i said what the heel and jumped from 260 to 275 and it was cake.

SLD: 135x8, 155x8
Just a Stretch.

Comments: Except for some Cute softball girls coming in, it wasn't really that exciting, had a moron spotting me on my squats, but luckily i didn't need him. :)

Lesnar_Rocks
04-09-2003, 03:25 PM
sorry about the double post, comp messed up

Isaac Wilkins
04-09-2003, 03:29 PM
Nice workout, man. Good strength on the close-grips!

Oh, and: :spam:

MonStar
04-09-2003, 03:49 PM
Nice job on 275 LR, impressive CG bench too. Keep up the hard work.

Lesnar_Rocks
04-10-2003, 09:49 AM
Workout:

Today was a rest day, Walked for 40 minutes in gym class at 3mi/hr.

Diet: Same, Eat everything and anything i like.

Lesnar_Rocks
04-10-2003, 05:54 PM
Items of interest:

During the end of our gym class, were are required to go in the weight room and do some type of lifting for 15 minutes until class was over. I got bored watching everybody and was old that if i didn't do anything i'd fail for the day...so i grabbed the dip belt and did some dips, things got interesting so i added 135 and managed to sqeeuze out 2 sets of 2 reps as i stared at the open mouth's starting back at me. I was called crazy, I replied with a chuckle and then a yep. I then left class and went to the library and read the new powerlifting USA mag.

Lesnar_Rocks
04-11-2003, 03:45 PM
Friday's Workout:

Pre Workout Drink: Powerade w/ 5g creatine

Powercleans: Warmup 115x3, 135x3
These were easy, last week i had trouble with the 135, then again i did dislocate my thumb and it's healed now so that may be a reason :)

155x3, 165x3,185x3,190x1
Had some trouble on gather my balance for the 165 and 185 sets but it wasn't too bad, just had to move my foot a little to catch myself. 190 was cake, Pulled it up nice,snapped and got under it correctly.

Deadlift: 155x8, 225x5,225x5,270x2,315x1
These were ok, the 225-315 sets were done using a hex-bar(i think that's the name of it)

DB Bench: 50's x8, 75's x8 2 sets.

Calves: 3 platesx20, 4 platesx20,5 plates x6

Overall it was a decent workout, my shoulders were burning from the cleans and I also went up to 230 Flat BB bench using a extra Wide grip.

Items of Interest: Softball team came in again, that was exciting, some girls asked to see my abs...I couldn't resist. haha, she was hott!!

PaulB
04-11-2003, 03:53 PM
this is the only journal i keep track of.
you ever thought about wrestling?
with your power and short height youd be throwing everyone around. should look into it when you goto college

MrWebb78
04-11-2003, 04:00 PM
should drink your powerade with creatine *after* your wokrout IMO. eat some lower GI food before your workout(i.e. oats, apple, peanut butter)

postworkout nutrition is vital in lifting, dont negelct it! btw, did you tell her "if you like the abs you should see whats about 5 inches lower"

Lesnar_Rocks
04-11-2003, 04:18 PM
PaulB: Thanks man, i'll check into that...i actually want to give wrestling a shot

Webb: ok,i'll switch the postworkout stuff, and no..i didn't tell the girl, but i should have.. :) :)

Lesnar_Rocks
04-12-2003, 09:09 AM
Saturday:

Rest Day today woohoo

Soreness from friday's workout: Some chest, shoulders and traps....nothing serious..

Items of Interest: The snow is starting to melt, and mud is everywhere!!!, time to dig out the dirt bike.

Lesnar_Rocks
04-12-2003, 09:13 AM
Originally posted by MrWebb78
should drink your powerade with creatine *after* your wokrout IMO. eat some lower GI food before your workout(i.e. oats, apple, peanut butter)

postworkout nutrition is vital in lifting, dont negelct it! btw, did you tell her "if you like the abs you should see whats about 5 inches lower"

The only problem i would have with drinking the powerade with creatine after and oats,apple,or peanut butter before is that i eat at my high school, and lift right after school gets over with the weightlifting team we have at our school.

Lesnar_Rocks
04-14-2003, 06:56 PM
Monday's Workout:

Chest/Back!!! Yay!!

Flat BB Bench: 185x6, 195x5, 205x4,215x4,240x3(negative)
These were great, 205 gets smoother everytime, i move up my warmup weight this week, and 215x4 is a first.

DB Rows: 50'sxx6, 75's x6, 75's x6
These worked up a set, especially the 75's, felt great..

Lat Pulldowns: 120x8, 135x6,160x4

Found a way to hold my self down this week so i was able to have a higher weight.

Dips!!!!:

Bw+45x6, Bw+90x6, Bw x35

These were fun, i love dips....the bw ones were fun, i felt so light...haha

Overall thoughts: Good stuff, other then a horrible stench of BO ina small high school weight room, it was great...i had to step aside for a fresh breath of air, and then one of the advisors sprayed disinfectant and the kid that was stinking it up got affended and left. haha good laugh.

Items of interest: Yet again the softball girls were looking good, actually got a "date" with one of them, and four others #'s...nothing to important.

Lesnar_Rocks
04-15-2003, 07:24 AM
Tuesday: Rest Day

Yesterday's workout was excellent, I slept like a baby and good pain strikes again. I'm going to change a few things around on my chest day and finally listen to borris. I'm going to drop the CG bench and the DB bench and alternate Heavy Flatt BB bench and Heavy close grip each week. Got six weeks until schools over and six weeks to break the school's bench record of 250, Best part about it is that i'm 40lbs lighter than the holder. :D :D

Lesnar_Rocks
04-16-2003, 02:13 PM
Wednesday's Workout:

Squats today!!! Squats today!! Squats today!!! :D :D

Warmup Squats: 135x8,185x8

Squats: 225x5,225x5,245x5, 275x1
The were awesome......woohoo squats rock

SLD: 135x8,185x4...started to hurt a little bit here so i stopped.

Shrugs: 135x8,185,x8,225x8

Good stuff.

Rear Delts: (don't know what the exercise was called) 20x8,25x8

Overall: Blah, it was ok....weight room stunk and some kid was annoying the crap outta me, but it was fun cheering on someone that was benching. He got a PB of 215...He's a large dude. Nothing too exciting, softball girls were there...YAY :)

Isaac Wilkins
04-16-2003, 11:39 PM
Hey man, progression looks good. Don't worry about a down week, just take a little bit of rest and keep pushing!

Lesnar_Rocks
04-17-2003, 11:16 AM
I got plans Friday and we have an easter break next week, Soo i did some deadlifts and some cleans to while i had a study.

Deadlft: Warmup 135x6,160x6

215x4,215x4,280x2,280x2,315x1
These were good, Finally got myself up to deadlifting some decent weight again, I switched back from conventional to sumo and I like it more.

Items of interest: Besides having one class today and being stuck in school for the full day, It's been alright, the only class I had was ok....It was one of my better classes, History of the 60's and 70's. Going to chill out this next week and do some light lifting on what i have for weights at home.

Lesnar_Rocks
04-21-2003, 10:03 PM
Items of Interest: Got back from a family tip to Rhode Island for easter....so boring...notihng to do, except go to stores, no weightroom handy, unless i had a membership which i didn't, I did however cross the thought of getting a tattoo, but becuase i didn't know what i wanted i didn't.

Granparents also spoiled me, it's all good !! Also watched some interesting movies...Bourne Identity,40 days and 40 nights, Spiderman(already seen it but i watched it again), windtalkers,Ghost, Ghose ship...Between watching movies and doing a little bit of running, the three days went by fast. Major bulking was going on, i was eating like a pig..and had people staring at me in burger king as they looked at the mound of food i ate. Gotta love it.

Ummm i think that's it...No school, I'm going for my permit test(yes yes i know, i'm 18 and no license wtf...well i'm poor haha plus the drivers ed test is 350 here and i don't got that kind og money, small town no jobs..blah blah) Got a summer camp reunion the 27th so that'll be fun, see some people (Borris) <--- You gonna be able to make it man? Wow, well i'm just blabbling now..soo l8r

GhettoSmurf
04-22-2003, 05:16 AM
awsome, glad your back!

good luck with the permit test!

hehe, how was the bourne identity? ive been trying to decide what movie i feel like renting for a few days, and cant make up my mind, lol

Lesnar_Rocks
04-22-2003, 03:55 PM
Originally posted by GhettoSmurf
awsome, glad your back!

good luck with the permit test!

hehe, how was the bourne identity? ive been trying to decide what movie i feel like renting for a few days, and cant make up my mind, lol

Bourne identity was very good, if you like action and fightling movies with lots of kill and stuff, at first it messes with your head especially if you don't pay full attention to the whole movie which i didn't. But overall it was :thumbup:

Isaac Wilkins
04-22-2003, 04:03 PM
Sounds like you had a good time, man! Excellent.

I liked 40 Days and 40 Nights. Kind of generic, but fun. It was sort of a collection of good scenes with filler stuck in.

I'll make some part of the shindig on the 27th. I'm not sure if I'll be able to stay for the whole thing yet, but you'll see me.

Lesnar_Rocks
04-23-2003, 10:50 PM
Grrr for some reason my comp won't save my account and pass when i go through the site from hotmail...so i already wrote this once, it didn't work because i wasn't logged, don't ask it confused me too..i don't feel like writing it again

RAGE RAGE RAGE
AHHH that feels better, whoa where'd that hole in the wall come from..

Good lifting
Wednesday Workout:
At home light weights...still did the job for now, gave myself a break too..instead of going heavy/heavier all the time

JM Presses: Good stuff, First time i've done these might add them to routine, borris tell me what you think about that.
Sqauts: too light, didn't really feel it
Curls: pumped, lots of curling going on, about all have at home is curling stuff.
Skullcrushers: Good stuff

Isaac Wilkins
04-23-2003, 11:18 PM
I like JM Presses. Remember that they're a heavy tricep exercise, so if you add them, don't let your volume creep too high.

Lesnar_Rocks
04-24-2003, 06:17 PM
Good volume range for me would be? 4-6?

Isaac Wilkins
04-24-2003, 11:26 PM
Originally posted by Lesnar_Rocks
Good volume range for me would be? 4-6?

In sets, yeah. 3-5 sets of tris should be enough.

Lesnar_Rocks
04-25-2003, 02:12 PM
Ok, that's what i thought, man can wait to get back to the gym...pushups are getting boring here at home.

Lesnar_Rocks
04-28-2003, 06:09 AM
First matter of business, I'm moving the bulking period up till mide june or hell, maybe even august, I like the results and I feel stronger.

Second matter of business, Back to school, Back to school again, so boring it is, sleep in need. wtf is wrong with me, :) wow...tired

Lifted with Borris and his lifting partner, went over some technique and shiznit, LIFTING WITH THE BIG BOYS HELL YEAH

The Ghetto gym is better than ours :(

Sunday: Chest:

Flat BB Bench: Warmup 135x8,185x6

205x4,205x4,215x4,205x3

Cut last set short one rep, Borris's lifting partner didn't like that lol..Overall it was good, Borris through in some pointers and stuff, powerlifting based

Dips: Bwx15, Bwx15, Bw+65x8

Fueled by a comment made by borris, about being there all night if i was going to do dips unweighted, no belt so used a dumbell, it was akward at first but after the first 3 reps it was golden.

Items of interest: Thanks to getting lost in millinocket and grabbing some food at Mcdonalds, Didn't get home until about 12:00, and i was zonked, i hit the bed an was alseep within seconds.

Lesnar_Rocks
04-29-2003, 10:09 AM
Monday's Workout:

Speed Bench: 135x3,135x3 Warmup

185x3,185x3,205x3,205x3

Nice speed on the 2 185 sets and the one of the 205 sets, fatigue set in on the last set of 205, it was still fast, but not as fast as i'd like it to be.

DB rows: 50's x6, 50x6, 75x6, 75x6

Good, last set of 75's was difficult but not too difficult, Pulling a little les than half my weight on these, lats were burnin.

Chins: x25,x25,x21,x19, +30x13.

I lost my groove when i added weight, wasn't feeling it in the lats anymore, probably pulling to much with my bi's. Lats were still burnt though


Played basketball after that, if that's what you wanna call it, I suck at basketball, i was basically chasing the ball after i missed it.

WillKuenzel
04-29-2003, 10:17 AM
Ain't no sense in that high amount of reps for chins. Put some weight on there. :D

Isaac Wilkins
04-29-2003, 10:34 AM
Nice workouts, bro.

I'd agree with HY. Add some more weight to the chins. One set of 20+ would be chill if you're in to that, but four is more of an endurance workout. I know you're looking for size, too.

I might go a touch lighter on the speed bench. Most go between 50-60% of max, which is around 135 for you. Maybe work yourself up to a fast single of 185, but spend most of your time in the 135-145 range. The object is to be REALLY fast.

Lesnar_Rocks
04-30-2003, 06:16 AM
Originally posted by Borris
Nice workouts, bro.

I'd agree with HY. Add some more weight to the chins. One set of 20+ would be chill if you're in to that, but four is more of an endurance workout. I know you're looking for size, too.

I might go a touch lighter on the speed bench. Most go between 50-60% of max, which is around 135 for you. Maybe work yourself up to a fast single of 185, but spend most of your time in the 135-145 range. The object is to be REALLY fast.




Aight, We also have a bit of a wobbly bench here t school so i'll work on that, REALLY FAST EH? okay, three reps right?

but chins to 20 reps are fun....:cool: not!!!, i'll add weight....:p

Lesnar_Rocks
04-30-2003, 06:17 AM
Tuesday:

19 more school days until graduation!!!!!!!!!!!!!!!! :D

Lesnar_Rocks
04-30-2003, 02:21 PM
Wednesday's Workout:

Shrugs: 135x5,185x5, 225x4.5

These were ok, 225 was freakin hard though, almost got that last one, not a full contraction.

Sqauts: 135x5, 185x5 Warmup

225x5,245x3,285x1 [B]

These were awesome, I think i found a new grip postion, it's a little closer to my shoulder and alot more comfortable.

SLD: 135x5,185x3.5

Absolutely Horrible!!:mad: I need to work on these! Stretching capability is pathetic (I can't even touch my feet, hell i can't even touch the tongue on my shoe)


Overall everything went nicely, gym was quiet today, this is a good thing, no talking just lifting with the exception of a little grunting and swearing;)

Isaac Wilkins
05-02-2003, 09:55 AM
Nice squatting, bro!

If you're having that much trouble with the SLDL's, I'd stretch outside of lifting, with the goal being increased flexibility. I'm more flexible than most, and I knuckle my instep on some reps. You don't need to go that far, but if you're too tight you might run in to trouble.

Lesnar_Rocks
05-02-2003, 03:04 PM
Well, First of all it's Friday wooohooo, that means their is only two more weeks of school and I start marching and whatnot for graduation. Not to sure how i feel about that.

Friday's Workout:

Powercleans: 95x5, 115x5, 135x5, 135x5, 155x3.5
Kinda dissapointed about not being able to get to the 5 rep mark on the last set, but eh whatever.

Deadlift: 155x5, 185x5, 225x5, 225x5, 225x5
After the set of 185 i felt a slight soreness in my inner thigh, near the groin... tuttut....I was going to quit but i decided to try conventional for 225 and it was smooth so i went on. Good Sets

Standing Calf Raises: +25x15, +45x15
Blah...

Seated Calf Raises: 2 Plates x20x20
Blah Again.....

After this i was just letting the back cool of a little bit and Coach came in...He was a bench shirt with him and I Put it on, for a while now ive been wanting to try it with a shirt....needless to say it went well...Getting the thing on was hell but the outcome was worth it, 250x1 :D :D :D

Hyperextensions: +25x5,+35x5, +45x5,+45x5,+45x5
These set my lower back on Fire!! :)

Awesome day, I am now sitting home in the recliner using the laptop and eating as many little children as i can find. :evillaugh

Lesnar_Rocks
05-05-2003, 02:25 PM
Monday: Push

Flat BB Bench Press: Warmup 135x8,185x6

205x5, 205x5, 205x5

These were ok, Felt Heavy...I didn't get much to eat this weekend, felt like crap...slept mostly. BLAH!

DB Overhead Press: Warmup 15x10 (why i bothered with this i don't know)

25x8, 25x8

*Yawn* I'll keep this another week because the next Db up is 35's. I'll think i'll stabilze my back next time.

Weighted Dips: Warmup x25

+35x6, +25x6

Major case of the blahs here...

Lateral Raises: Warmup 15x10 (why?)

25x8, 25x7

Again, I'll keep these at the same weight because i can't do 35's.

BLAH BLAH BLAH I'M GOING HOME TO EAT!!!!!!

Lesnar_Rocks
05-07-2003, 10:01 AM
Tuesday: Got bored tuesday, so went in the gym and did cardio for an hour.

30 minutes on a treadmill.

This was okay, it was on medium setting. Drank a gallon of water.

Suicides for 30 minutes

What am i crazy!!!??? OMG i could barely walk this morning, and i'm not a runner, but these were awesome....:D :p :cry:

The Dream
05-07-2003, 10:45 AM
what are suicides bro??

Lesnar_Rocks
05-07-2003, 10:51 AM
Picture the basketball court, the sidelines...suicides start from the fouline back to the sideline, to the 3 point mark back to the sideline, to half-court and back to the sideline, keep going until you get to the other side and repeat, sprinting all the way, they are intense, it's a basketball training thing, learned in when i played my freshman year, if that's not clear, pm me and i'll try to explain it better.

The Dream
05-07-2003, 11:29 AM
I gotcha. I remember doing those in high school except I think they called 'em shuttle runs.

Lesnar_Rocks
05-07-2003, 01:37 PM
Wednesday: Legs

Unfortunately my workout was cut short, due to an appoinment i had.

Sqauts: Warmup 135x5, 185x5

225x5,185x5,185x5,185x5,185x3.5

Ran outta gas at this point, my legs were toast, stilling feeling the affects of the suicides i think, and my wrist hurt.

Remind me never to due suicides for that period of time again, those were horrible.

Overall: Nice lifts, even though it was cut short, i'll probably just do the sld's and standing calf raises before i go to bed.

Isaac Wilkins
05-07-2003, 02:04 PM
Those are some serious suicides, bro! Damn!

Yeah, that might have impacted your workout a little. ;)

Lesnar_Rocks
05-08-2003, 06:34 AM
After i got home, and chilled out a bit after a wonderful trip to the dentist :D, i finished my stuff

SLD: 90x5,135x5,135x5,135x5

These are getting better, I've been working on flexability a bit and am able to complete SLD's a little easier now because i can actually hit the full ROM.

Standing Calf Raises: 135x8,170x8,230x8,260x8

I had to adjust with these, i used my EZ curl bar and it dug into my shoulders but other than that these were great. 260 was onmy shoulders was interesting getting the weight off normally i just pull it over my head but this was a little too heavy for me to do that properaly so i just lowered my self to me bed and dumped it off. hehe

Other Items of interest: Hoping to get contacts before graduation, the ole' man and i wrestled and we broke my glasses as well as a few other things around the house, But it was fun and he can still kick my arse being 20 years older and wiry as hell. :D

Lesnar_Rocks
05-09-2003, 02:14 PM
Friday: Pull

BB Rows: Warmup 45x8,95x8

95x8, 135x8, 135x8

Good stuff, First time officially doing these, Good stuff

Weighted Chins: Warmup Bwx15

+25x8, +35x6

+35 wasn't hard but it wasn't easy, I think i can pull some serious weight with this if given the time.

One-Armed Rows: 50x8,75x8

Blah, Bigger Dumbells....

BB Curls: 90x8, 95x8, 95x6

These were cool, First time officially doing these too...I like EZ curls better but...Good stuff.


Nice lifting day today, Had a couple of interesting chats, one of them was with a guy that's think of doing anabolics...I think i might have convinced him to hold them off for a couple of years. :)

Isaac Wilkins
05-10-2003, 08:57 AM
Nice workout today, bro. Once you get used to some of the motions, you'll be up there in weight!

Lesnar_Rocks
05-13-2003, 09:50 AM
Tuesday: Push

Flat BB Bench: Warmup : 135x5, 185x5

185x5, 195x5, 190x5, 205x5, 205x5

Good sets, I did my lifting for today in gym class....I had so many people staring at me, I actually got rather scared, however most of them were cute girls ;) So i think i can manage. :p

DB OH Press: 25x8, 25x8, 35x6, 50x6(assisted)

Still getting use to the form on these....I think the negatives helped.

Lat Raises: 20x8, 20x8, 20x8 25x8

I'm not a fan of these, although I have stopped throwing back a bit and I definetely feel the burn. (Front and Side)

DIPS!!: +35x8, +45x6, +90x4.5, +140x1!!!

What can I say? I love dips.... 25 more lbs and i'll be posting these in the Double BW dip thread(Considering it's still up)

Overall: I was wasted by the end...Got a little bit of a leg workout too, because i had to hoist my self up on the dip bar.

Lesnar_Rocks
05-14-2003, 05:55 AM
I tallied up the three core lifts, they add up to 845lbs. Next year, when i go to college i hope to go to other meet and add a trophy or two.

Legs are today, I'll post later on.

Lesnar_Rocks
05-14-2003, 02:51 PM
Wednesday: Legs

Warmup: 135x8

225x5, 225x5, 225x5, 225x4.5, 225x5

Lost concentration on the fourth set, and couldn't finish, otherwise, these were good sets

Lying Hamstring Curls: 50x8, 50x8, 75x8

Good sets, Form was a little shoddy on the third set, but my hams are weak! :mad:

At this point I decided to try a freind's leg routine, i think i'm going to stick with it, legs were fried and i liked it.

Leg press: 135x50, 185x25, 230x15, 250x8

Only one thing to argue, Volume is high, but my legs have never felt like this, and i loved it...so i'm sticking with it.

Calves: 3plates 4 sets of 20

Lesnar_Rocks
05-15-2003, 04:36 PM
I got contacts today..Well it's a one week trial and if i like them which i do so far, just a pain to get on but i'm sure i'll get use to it..i'll by them. :D

Soreness: I couldn't get outta bed this morning took me like10 minutes, to move my legs..it was awesome.

Lesnar_Rocks
05-16-2003, 02:27 PM
I feel like such a pansy :P i did a set of deadlifts and 2 chins and stopped lifting, I went and watched the girls softball team practice :D

Lesnar_Rocks
05-18-2003, 08:15 PM
I got bored saturday, so I did a few things while raiding the fridge, for a total of 8 meals during the day, where was it all going?

DB Alternating Curls: 25x8, 25x8, 25x8, 35x8, 40x7.5 right and 8 left (i'm left handed)

BB Curls: 90x6, 90x6, 90x6, 95x6

Shrugs: 90x10, 115x8, 135x8, 175x8, 175x8

At this point I grabbed a drink and rested a bit ( about 10 min) then i did these pushup things, they are called michagan's, for those of you that don't know what that is, you get ina pushup postion and do one full pushup from the floor, that means up down back up and down again, then you rest on the floor for 10 seconds and do two, and continue till failure, I managed to get 9 of these bad boys, i like do them because regular pushups bore me.

Items of interest: Not much really, just chilled for the weekend got lots of extra sleep time, that was fun...played basketball sunday for 2 hours and chilled with glenn, my best freind. We worked on his stereo system for his van.

Lesnar_Rocks
05-19-2003, 02:08 PM
Monday: Push

Flat BB Bench: Warmup 135x8, 185x5

205x5, 205x5, 215x5

Good sets, nice speed on warmup, speed on the others was okay, but not as fast as i'd like.

DB Overhead Press: 25x8, 25x8, 35x6

Starting to get the hang of these, Looking forward seeing progress in my shoulders, the are my weakest point.

Weighted Dips!!: +35x8, +45x8, +100x6

Good sets :)

Lateral Raises: 20x10, 35x10

Still getting use to these i think, it feels so akward, although the 35's were pretty solid, think i might have cheated a little bit :)

Nice Workout, I was pressed for time but i got it all down so :thumbup:

Lesnar_Rocks
05-21-2003, 02:42 PM
Leg day :clap:

Wednesday: Legs

School winding down 6 official days left and we start marching and such :D

Sqauts: Warmup 135x5, 185x5

185x5, 185x5, 185x5, 225x5, 225x5

*Yawn* More weight

Lying Hamstring Curls: 100x8, 100x8, 95x8,

Good sets, I'll be looking for 3 sets of 8 at 100 next week :thumbup:

Leg Press: 135x50, 185x25, 240x15, 260x8

These were supersetted, Fell to my knees while exiting the gym, can't walk very well. Bring it on Bitch ;) :)

Lesnar_Rocks
05-21-2003, 02:44 PM
Btw, I weighed in at 168 today, that's 8 lbs in a week...Drinking more water so...

WillKuenzel
05-22-2003, 07:56 AM
Looked like a good leg day. Definitely time to up the weights on those squats!

Lesnar_Rocks
05-23-2003, 06:40 AM
I got thinking and i realized i was long overdue for some measurements so here they are.

Height: 5'7"
Weight: 166
Age: 18
Arms: 16 1/2
Forearms: 13
Chest: 43
Calves: 16 3/4
Waist: 32
Legs: 26

I'm pretty happy, arms are up about an inch and 1/4 from the last time i measured, forearms,chest,calves are up an inch and legs are up 3 inches!......ummm last measurement was probably sometime in late december early january. :thumbup:

Lesnar_Rocks
05-23-2003, 08:00 AM
Friday: Pull

Deadlift: Warmup 135x6(conventional) 135x6 (sumo)

165x5, 185x5, 205x5, 205x5, 270x5

Done Conventional, 270x5 was freakin hard, good solid reps though.

DB Rows: I tried something new here, and I like it so i'll keep doing it.

75's x5, 75's x5.............Belial Rows (just less weight!!) 90x5, 100x5....Borris was right, centering the bar is different but i think i can get use to it. We need bigger DB's.

Weighted Chins: +10x10

+25x8, +25x8, +35x8, +70x6.5!!

Good sets, Back is pumped :cry: :D

Lesnar_Rocks
05-25-2003, 08:13 PM
Sunday: Push

I've felt like crap lately, Not sure if i'm coming up with a cold or what, and i've been a bit depressed as well. anywho I lifted today.

Flat BB Bench: Warmup 135x8, 185x8

205x5, 205x5, 205x5, 210x5, 210x5

Faster here than last week so....:D

Weighted Dips: +35x8, +35x8, +70x8, +70x8 +70x7.5

Good sets, Felt these bigtime

Lat Raises: 25x8, 25x8, 25x8, 25x8, 25x8

Blah, Not a fan of shoulders

OH Press: 25x8, 25x8, 35x8, 35x8, 35x8

Read Above..........Burning though so that's good.


Items of interest: 6 days till we start marching practice, and graduation preperations, i've gotten $100+ dollars so far, keep it comin....Saw matrix reloaded and half past dead saturday, both good movies.

Isaac Wilkins
05-25-2003, 08:41 PM
Nice sets, bro.

It looks like you hit everything, time to bump some weight!

Lesnar_Rocks
05-27-2003, 08:23 AM
Monday: Cardio! :mad: :rolleyes:

I have been sick all wick, coughing and puking constantly, with a large number of trips to the bathroom holding my ass as i run there in hopes that i won't **** my pants. Although i'd love for this to be my cardio it's not..

I weighed in also, 156, I'm not happy about this, I didn't realize i could lose 12 lbs from being sick, although i haven't been eating much, but i feel better today, so we'll see if it's just temporary.

Treadmill: 30 minutes

Sprints (in gym): The sprints were the length of my high school gym, no idea how long that was but I felt like a sloth that weighed 300lbs, I know this is pathetic, my i'm not exactly in top notch cardiovascular shape. Which I think is odd, because i'm so small with a low bf%, but oh well....

Someone tell me if this is good 40yd dash 7.31 seconds :help: :help:

Isaac Wilkins
05-27-2003, 11:35 AM
Originally posted by Lesnar_Rocks
Monday: Cardio! :mad: :rolleyes:


Someone tell me if this is good 40yd dash 7.31 seconds :help: :help:


You were fresh and you ran a 7.31 40? Or were you beat from the other running?

You MUST be faster than that. I've seen you move.

Depending upon the day/surface, I run like a 4.9-5.3.

WillKuenzel
05-27-2003, 11:40 AM
All that's after being sick. Take a few more days off and don't do anything but eat and drink lots of water. You were dehydrated and you can move quite a bit faster than that 40 time.

You shouldn't be expecting to do great after being sick for that long. Get some rest. It'll get better quick enough.

Lesnar_Rocks
05-27-2003, 05:49 PM
Borris: No, i was beat, from other running, i'll have to check it, fresh one time on good surface, i'm curious now.

HY: Yah, I'm a stubborn fool though. :p

Lesnar_Rocks
05-28-2003, 10:36 AM
Just dropping in to tell ya'll that i'm feeling alot better today, aside from a minor cough here and there.

Also i'm looking to start keeping track of diet stuff, but i don't know where to start, what things should i keep track off??



Items of interest: Short marching practice today for graduation, so gay....left, right, left the whole time were doing it the principle was talking us threw it on a mic....i just wanted to run up there and spear her, that would have been fun.

clvmike19
05-28-2003, 10:45 AM
I was sick for awhile a couple weeks ago. Best thing I did was take a break from the gym and just recoup. Take a few days to just eat EVERYTHING and get to work on gaining the mass back. Workouts are looking really good though. Hopefully Ill hit your weights someday!

As for diet try fitday.com. You can enter the foods you eat and serving size and it figures the nutritional value for you. Ive read when bulking take your body weight x20 then add 500 cals and thats what you should shoot for per day. I try to get that in, tough sometimes though.

Isaac Wilkins
05-28-2003, 02:09 PM
Originally posted by clvmike19
I was sick for awhile a couple weeks ago. Best thing I did was take a break from the gym and just recoup. Take a few days to just eat EVERYTHING and get to work on gaining the mass back. Workouts are looking really good though. Hopefully Ill hit your weights someday!

As for diet try fitday.com. You can enter the foods you eat and serving size and it figures the nutritional value for you. Ive read when bulking take your body weight x20 then add 500 cals and thats what you should shoot for per day. I try to get that in, tough sometimes though.

He's right on the illness. Get your rest in, eat some food. When you feel good (you say you're feeling better now?) then go back to the gym and tear it up.

BWx20+ can be a good place to start for calories, but it's going to be dependent upon an individual's metabolism. Yours is pretty quick, so you may even need more.

You can go through Borris' Nutrition 101 this summer if you'd like. I'll hook you up. ;)

Lesnar_Rocks
05-28-2003, 06:18 PM
Aight, Borris, I'll take you up on that offer

Wednesday's Workout: LEGS!

I TORE IT UP TODAY

Sqauts: warmup 135x8, 185x5

230x5, 230x5, 225x5, 225x5 185x5

This was rough, I kept looking on the floor to see if i had left any precious behind ;)

Lying Hamstrin curls: 75x8,75x8, 90x8, 115x8

Good stuff

SLD: 135x8, 185x8, 185x5, 16x8

these are coming better


Other items of interest: I swear i had a new stomach put in my overnight, I hate about twice as much as i normally do, hope it stays this way :D :D :D

GhettoSmurf
05-28-2003, 07:59 PM
killer job on the squats bro! keep it up!

Lesnar_Rocks
05-29-2003, 11:08 AM
Thursday: Pull

DB Bows: 50'sx8, 50'sx8, 50's8, 75'x6, 75'sx6

Good stuff, I tried Belial rows last week couldn't really get it to feel it right, so i stuck with the 75's

Chins: Warmup BWx10

+10x8,+20x8, +35x8, +40x8

Good, but rough when weight increased, I pushed my limits here.

BB Curls: 90x8, 90x8, 100x8, 110x8

Again Good

BB Rows: 95x8, 95x8, 115x6, 135x6, 140x6

I'm starting to like these bad boys

Cable Upright Rows: stack goes by holes the #'s have worn off lol, 4holesx8, 4holesx8, 5holesx8, 6holesx8, 9holesx4

Cheated a bit on the pull for nine holes but got 4 probably had 2 left in me.

Other: I'll probably be taking a break from here, starting up again in the summer, with graduation coming up fast and other stuff, i don't think i'll have time, so i'll be itching to lift when i come to UB, so borris be ready. booya
:D :p

Lesnar_Rocks
05-29-2003, 04:42 PM
Thanks to fitday.com I'm kept track of today's eatings, it's still kinda early in the day so i'll probably eat more, so i'll update this if i do.

Tell me how this looks

Cals: 3709
Fat: 170
Carbs: 462
Prot: 151

also if i'm forgetting anything tell me, i'll look at others journals too.

Lesnar_Rocks
05-30-2003, 04:31 PM
I was a pig day.....Just kept eating and eating.

Totals
Cals: 5289
Fat: 146
Carbs: 825
Protein: 184

Wow, I'm still shocked, We ordered pizza and soda and had ice cream afterwards, Bulking will go nicely if i keep up with this.

Isaac Wilkins
05-31-2003, 12:09 PM
Originally posted by Lesnar_Rocks
I was a pig day.....Just kept eating and eating.

Totals
Cals: 5289
Fat: 146
Carbs: 825
Protein: 184

Wow, I'm still shocked, We ordered pizza and soda and had ice cream afterwards, Bulking will go nicely if i keep up with this.

:eek:

Damn, bra! If that doesn't start putting some weight on ya, not much will.

I think I'd slip in to a coma if I took in that many carbs. ;)

Lesnar_Rocks
05-31-2003, 07:28 PM
Ya, No Doubt, I hope it does add some weight

Today:

Cals: 4129
Fat: 132
Carbs: 661
Protein: 219

clvmike19
05-31-2003, 07:31 PM
Youre eating like a goddamn monster! Keep it up man!

Lesnar_Rocks
06-01-2003, 06:31 PM
Clvmike19: Ya man, I know...Hope i gain weight

Totals:

Cals: 3924
Fat: 164
Carbs: 531
Protein: 197

clvmike19
06-02-2003, 07:25 AM
How much do ya weigh now? I remember you lost weight being sick right?

Lesnar_Rocks
06-04-2003, 12:31 PM
Correct, I'm about 160 again

Today:

Cals: 3123 (the day isn't over yet :D )
Prot: 169
Carbs: 667 :p
Fat: 181 :p

Not even 3 p.m. yet
having no school is killing me, eat and watch tv :)

Isaac Wilkins
06-04-2003, 12:35 PM
Originally posted by Lesnar_Rocks
Correct, I'm about 160 again

Today:

Cals: 3123 (the day isn't over yet :D )
Prot: 169
Carbs: 667 :p
Fat: 181 :p

Not even 3 p.m. yet
having no school is killing me, eat and watch tv :)

:eek:

When do you actually march, man?

Lesnar_Rocks
06-05-2003, 06:07 PM
saturday dogg, we have class night tomorrow, which is like awards and sheit and then we march at 10 a.m.

Isaac Wilkins
06-05-2003, 08:12 PM
Originally posted by Lesnar_Rocks
saturday dogg, we have class night tomorrow, which is like awards and sheit and then we march at 10 a.m.

Cool. I have a graduate exam that morning then I'm out of town, so I won't be able to congratulate you on that day. Have a GREAT time at graduation, and CONGRATULATIONS!

:thumbup:

I'll be seeing you at the end of the month. We'll tear up the gym a bit.

Lesnar_Rocks
06-10-2003, 07:30 AM
Well graduation is over, it was great...a couple of guys including myself wore there gowns with jeans underneath and we cut the ass out of the jeans, after we got the paper and marched out all the people of front got a veiw at 14 asses. It was fun, I also bought an xbox with some of the money i got and am saving the rest for college books :D can't wait for that stuff to happen but until the 20th or so i won't be lifting or posting my diet, I might stop in once or twice though.

WillKuenzel
06-10-2003, 07:35 AM
LOL, the sight of 14 assess probably had the crowd rolling or throwing up one. That's hiliarious!

Congrats on graduating. Now get your butt in gear for college.

Isaac Wilkins
06-10-2003, 07:39 AM
LOL. That's rough, bro.

See you later this month.

Lesnar_Rocks
06-15-2003, 08:00 PM
Wow, I have been so bored lately it's not even funny....

I am eating ok though, I find myself snacking most of the time and it's packing on nicely, I may have to cut soon but i doubt it :p

5 more days or so and i'll be lifting again, with borris too provided our schedules match up so....we'll see :D


later all just chiming in.

Lesnar_Rocks
06-23-2003, 08:20 PM
Ahhh Yes. Back to the gym at last

Monday: Chest&Shoulders

Although time was restricted i did manage to get a few things in, and was quite impressed after having 3 weeks of rest.

Bench: Warmup 135x5, 185x5

205x5, 205x5, 205x5, 205x5, 225x2
:thumbup:

Peck Deck Flyes: 50x8, 50x8, 60x8, 80x8, 100x8

Good, First time actually doing these to any real amount, i like them. So we'll see

Overall: Time was cut short due to schedules at this thing i'm going to so hopefully it will straighten out soon.

Isaac Wilkins
06-24-2003, 07:33 AM
Looks like you had a good session, even if it was rushed, bro.

Once our respective schedules even out, we'll get in there. Good luck with orientation today!

WillKuenzel
06-24-2003, 07:34 AM
Good to hear you're able to lift again. Get your schedule settled out and get things in order. :thumbup:

Lesnar_Rocks
06-26-2003, 06:47 PM
So, This job at the fitness center is going well, I like it, advice and the experierence is very cool.

Thursday: Legs

Squats: Warmup 135x5

185x5, 225x5, 225x5

Good :thumbup:

Hack Sqauts: 2plx5

New Exercise for me here, We'll see how it goes....



Items of Interest: College Schedules suck!!! but i'll adjust

Lesnar_Rocks
06-28-2003, 11:25 AM
Cardio: :D :mad:

Mowed my parents lawn, It's small, I ran hehe

Lesnar_Rocks
06-28-2003, 01:11 PM
Saturday: Arms

Warmup: Michagans

BB Curls: 155x5, 130x5, 115x5, 90x5, 75 to failure

Good, Slow, Curls :cool: (that 155 is my BW at the moment)

DB Concentration Curls: 25x8, 25x8, 40x5(each arm)

Skullcrushers: 45x8, 55x5, 65x5, 75x5

I really like these bad boys

Other Items of Interest: Met a girl recently, She's going to the same college as me, Same major too, We are getting close, I'm going to her place from the 3rd to the 6th, My parents are going away. So i'm staying with her. None of you get any ideas though, She wants to wait and i respect that so...tuttut mind out of the gutter. :D

Lesnar_Rocks
06-30-2003, 09:23 PM
So..................This upward bound thing is rather interesting this year, i admit, it doesn't feel the same as it did my first year but i'm finally starting to get back in the scheme of things with this lifting, and was mildly impressed with what i did today.

Monday: Chest

Warmup Bench: 135x8, 185x5

205x5, 205x4.5

This needs work, I need to do some thinking as to what i want to do with this.

Pec Deck: 60x8, 70x8, 70x6

Again, I'm starting to like these...not much more i can say :p

DB OH Press: 30x8, 40x7, 50x3+2 assisted
:thumbup:

BB Upright Rows: 65x8, 85x8, 105x6, 110x4

Again New for me, I like them though, My form was great....Weight will come.

News: Blah need sleep, I'm with borris on about 4 a night, although i think he is having a tougher time with that. Blah Blah Mumble Mumble

Lesnar_Rocks
07-02-2003, 03:28 PM
Wednesday-Legs

Sprints: Est. 100ydx5

Good, I'm slow...:p

Hack Sqauts: 2plx8, 2plx8, 2plx8

These felt alot better than last week, Quads are pumped.

Lunges: 35'sx8, 35'sx8, 35'sx8

Definetely need to work on balance, I may use a BB next time.

Lying Ham Curls: 75x8, 75x8, 80x8

Good/Blah

Leg Extensions: 80x8, 110x8, 110x8

Lesnar_Rocks
07-06-2003, 05:54 PM
Sunday: Arms & light cardio

Standing Alt DB Curls: 25'sx5x5

Good

Hammer Curls: 25'sx5x5

Good

Concentration Curls: 25'sx5x5

Good Stuff

Shadow Boxing: 15 minutes, 2 minute breaks

OH Tricep Extention: 25x5x3

This was just messing around, had some free time got bored, neglected homework and did this stuff

:D

pruneman
07-06-2003, 08:23 PM
First time stoppin by here. Cool journal. Lifts are lookin solid bro. Keep up the hard work. You'll get to 180 before you know it!

Lesnar_Rocks
07-07-2003, 08:46 PM
Flat BB Bench:
Warmup:135x8, 185x5
BB Bench: 205x5,205x5,205x5

:thumbup:

Pec Deck: 70x8,70x8,70x8

Felt Better, able to get a good squeeze and the top of the motion.

OH Press: 40'sx5, 40'sx5, 55'sx5

Good

Upright Rows: 75x5, 95x5, 95x5

Easy




Overall: I have come to the conclusion that a bodoybuilder oreintated lifter, doesn't generally give good advice to a lifter on a Powerlifting/Hypertrophy routine, maybe it was just this guy, he was an idiot.

Lesnar_Rocks
07-10-2003, 05:22 PM
Wednesday: Legs

Sqauts: 135x8, 185x5, 225x5, 225x5, 225x5

Easy!!! Bump Weight

Hack Sqauts: 3plx8, 3plx8, 3plx8

I love these, same weight here next week

Calves: 5 sets of 12

Ok, I have a light stomach flu and have felt crappy lately, wednesday was a day where i felt great but tuesday and thursday i skipped work because i was sick and i slept...so....rest this week even though i have a paper due tuesday.

Coke
07-11-2003, 11:33 AM
Good last couple of sessions - our weights used are very similar. Nice work on the legs even while having the flu symptoms, keep it up :thumbup:

Lesnar_Rocks
07-15-2003, 07:49 PM
Gawd Damnit, The computer i was typing my journal on screwed up and i'm not about to type it over again, so both arms and chest day was good, some weights will stay and some will be bumped.

Lesnar_Rocks
07-17-2003, 03:28 PM
Thursday: Back

Lat Pulldowns:130x5, 140x5,140x5

T-Bar Rows:1plx5,1pl+10x5, 1pl+25

Chins: BW 2x8, BW+10x8, BW+15x8

:thumbup:

midee1
07-17-2003, 06:54 PM
Hey man just droppin in to poke around. God I wish I had your problem. I hafta watch what I eat or I blow up like a ballon. All kidding aside workouts look good and you deserve respect for listening to the little lady.

Stay in college!!!!
Keep liftin!!!!




:thumbup:

Lesnar_Rocks
07-19-2003, 08:12 PM
Dude what are you talking about?????

midee1
07-19-2003, 08:31 PM
Originally posted by Lesnar_Rocks


Other Items of Interest: Met a girl recently, She's going to the same college as me, Same major too, We are getting close, I'm going to her place from the 3rd to the 6th, My parents are going away. So i'm staying with her. None of you get any ideas though, She wants to wait and i respect that so...tuttut mind out of the gutter. :D

Mostly this!:D

Lesnar_Rocks
07-21-2003, 06:36 PM
Flat BB Bench: Warmup: 135x8, 185x5

205x5,205x5,225x5,225x3

Good Sets to failure

Pec Deck: 100x8, 80x8, 80x8

Good

OH Press: 45x8, 55x8, 60x8

Good

Upright Rows: 95x8, 95x8, 100x8

Good, I was wasted by this point...Done, Absolutely done, and right on closing time too.

Lesnar_Rocks
07-23-2003, 05:59 PM
Sqauts: Warmup 135x8, 185x5

235x5, 240x5, 240x5

Great...Bump weight provided the knees feel better.

Hack Sqauts: 2plx8, 3pl+5x8, 3pl+x5x8

On the third set, My knees gave out, both of em, followed by a pop.....i stopped lifting after this. :mad:

Coke
07-26-2003, 10:11 AM
Excellent sessions on them squats man! Glad to see you staying on course dude :)

Lesnar_Rocks
07-27-2003, 08:39 PM
:thumbup:

Lesnar_Rocks
07-30-2003, 10:29 AM
Monday:Chest &Shoulders and Arms makeup day

5:30a.m, what was i thinking.....no spotter, tired as all hell, took my till 6:15 to wake up, that was during shoulders and they went well, chest wasn't so good

Flat Bench: warmup: 135x8

205x2, 205x2

Damnit :mad:

Pec Deck: 3 sets of 8 same weight as last week.

OH Press: 40'sx8, 50'sx8, 55'sx8, 60'sx5

Good sets here, bump weight. Shoulders getting much stronger.

upright rows: 85x5,95x5, 105x5, 115x5

Again, Good sets... :thumbup:

Concentration Curls/Cable Curls

40'sx8,45'sx5/ 60x8(both arms)

Dips: +25x8, +45x8, +70x8

Good

Lesnar_Rocks
08-05-2003, 09:30 AM
Monday: Chest &Shoulders

Flat Bench: 3 sets of 5.....No idea on the weight, different types of weights than usual, there the ones you can by at wal-mart, no worry it was a challenge.

Incline Bench: 3sets of 5 ^same.

Upright Row: 3 sets of 5 ^same.

Front Raises: 25's 3 sets of 8

Bent over Raises: 25's 3 sets of 8

BB Rows: 2 sets of 5, Did these while waiting for my lifting partner to get done with his curls, lol.

Lesnar_Rocks
08-08-2003, 08:10 PM
yah so i'm going to hold off the weights a bit until college in 15 days....i'm going to lift but i probably won't post it because it's just going to be here at messing around at home.