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insaneko
11-11-2004, 06:53 PM
ok so i finsihed my cut and I lost quite a bit fat. went from size 38-34. from 230-200lbs. so Now i need to get my Strength up this are my current Stats and Goals.
Current stats:
EDIT:I count bar now! Bench Press: 125 lbs Dead lift: 145lbs
EDIT:I count bar now! Squat: 190lbs
EDIT:I count bar now!Military press in rack: 65lbs
EDIT:I count bar now! straight bar BB curl: 75lbs not counting bar.
EDIT:I count bar now! Deadlift:190lbs
Dips: 6 times at my weight.
So ok thats my current stats. Pretty crappy hmm? My goal is to reach these strengths by march 1st 2005. But this is adding 5lbs each week!.
Goals:
Bench press : 190lbs
Dead lift:240 lbs
Squat: 240 lbs
Dips: Don't know how much.
as my knees badly hurt doing almost any leg exercises i can only do squats/deads. My Routine it's Powerlifting Westside Style. The new article on this site
about calorie calculations says I must take 4,472 calories on training days. To Get Big.
So im practiclly taking 1 scoop of whey protein in the morning,lunch,dinner and after i workout.And Im going to my doctor tomorrow to tell him if i could take some Creatine.

If there's anything wrong tell me guys ok?
Edit: i do some HIIT cardio on off days.. I don't know why maybe to keep fat at bay?

BlingMeter
11-13-2004, 11:43 PM
u got a LONG way to go. keep it up man and ull get there in no time.

u plan to increase 100lbs in your bench in 4 months?


id make yourself a goal every 6-8 weeks and try to meet it
that can help u figure out your max lifting potential!
http://www.thepumpingstation.com/1repmax.html

Canadian Crippler
11-14-2004, 12:09 AM
Hey insanko welcome back bro.

Good luck with your goals!

Nito
11-14-2004, 10:08 AM
Good luck man!

pruneman
11-14-2004, 11:22 AM
Good luck with the new journal.

mattburns
11-14-2004, 11:55 AM
Good luck :)

ozzyman
11-14-2004, 01:45 PM
you should see some massive jumps in your lifts once you get your body some energy to work with... good luck and remember train like a freak......

insaneko
11-14-2004, 03:45 PM
Thanks guy's Ya I got confued with Westside style power lifting. So im gonna Stick to The Big three . Ill Post some pics in like March when i'm done my bulk. Ya thanks man the calculator helps me with my 1 rep max :).
With that calculator my 1-rep max's are:
barbell bench 95lbs.
Squat:184 lbs
deadlift:184 lbs
Military press in rack: 25lbs
BB curl: 38lbs.

Ya im eating quite a Bit But i do some hiit to stop the fat from getting to be too much. My doctor told me to stay away from creatine. So thats out. and I got a stomach virus, And when i take my Protein shake makes me feel worse, So for a couple of weeks no protein shake but im eating around 4,480 cals a day and 1000 less cals on off days.

insaneko
11-14-2004, 11:37 PM
Routine The big Three:

Day 1
2x8
Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Load: 100% of 1RM
Day 3
2x15
Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Load: 70% of 1RM

Day 5
2x3
Exercises: Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Load: 95% of 1RM

insaneko
11-18-2004, 08:39 PM
Monday

Day 1
2x8
Exercises:
Flat barbell bench press, Deadlift, Back Squat, Chin ups (close grip underhand) Barbell bicep curl, Dips, Barbell shoulder press
Load: 100% of 1RM

Went up In strength. Benching 130 lbs counting bar not THAT hard.Deadlifting 190lbs was hard i had to split up my 2 sets into 4!!Each set was 4 reps. I kept losing my Grip, I hate it! NO MORE GLOVES FOR ME!.Squat was not as hard but im going lower and lower each rep to make my quads and A$$ work more.

insaneko
11-18-2004, 08:41 PM
Wednesday

Did not go to the gym. I was To tired, Tomorrow being friday ill go and work my Pecs even more.Also Im gonna add one more exercise. Ill add Incline DB OR BB depend on which i feel more Comfortable. I want to add more Mass and Strength into my pecs, which are very weak.

insaneko
11-23-2004, 07:30 PM
Monday
Stopped Doing The Big three. I started Doing WBB #3. Heres the Routine. LAST TIME I SWITCH ROUTINES!.


Incline Dumbbell Press 2 x 6, 10
Flat Flys 2 x 6, 10
Dips 2 x 6, 10
Back
Close Underhand Grip Chins 2 x 6, 10
High Cable Row 2 x 6, 10
* Deadlift 2 x 6, 10
Day 2 /CARDIO
Day 3/Legs
Squat 2 x 6, 10
* Lunges (walking lunges using dumbbells) 2 x 6, 10
Leg Extensions 2 x 6, 10
* Calves 2 x 10, 25
Day 4/HIIT CARDIO
Day 5/Shoulders/Biceps/Triceps
Standing Military Press 2 x 6, 10
Lateral Raises 2 x 6, 10
Triceps Dumbbell Close Grip Press 2 x 6, 10
Cable Press Downs 2 x 6, 10
Barbell Curl 2 x 6, 10
Concentration Curl 2 x 6, 10

Today i Did Incline Dumbbell Press 2 x 6, 10
Flat Flys 2 x 6, 10
Dips 2 x 6, 10
Back
Close Underhand Grip Chins 2 x 6, 10
High Cable Row 2 x 6, 10
* Deadlift 2 x 6, 10
But i Did Flat Barbell Before Incline DB press

insaneko
11-23-2004, 07:33 PM
Tuesday

HIIT cardio
Did 15, 15 second sessions. On the elliptical Machine. Felt pretty pumped after. Then i did 2x30 Crunches, Then 2x10 Side crunches(?). Abs Hurt SO much. Well Tomorrow my Leg day hope it's Very good.

insaneko
11-30-2004, 05:07 PM
Tuesday Nov 30th
HIIT CARDIO
5min warmup stairclimber
5min HIIT on stairclimber(somone using it elliptical at the time)
10min on eliptical.

insaneko
12-02-2004, 10:45 PM
WEDNESDAY
HIIT CARDIO
5min warmup
stretched
15min 30 second interveals on elliptical machine, Rest 1 min.
FInished my day by some ab work. Which involved 2x20 swiss sit ups on the big ball.

Thursday
HIIT CARDIO 5min warmup
stretched
15min 30 seconds sprinting, 1 min rests. Could not do Ab work they were way to sore from Tuesday/Wednesday.

Nito
12-02-2004, 10:52 PM
looking good insakeno

PizDoff
12-02-2004, 11:02 PM
Good stuff, don't overtrain!

insaneko
12-03-2004, 05:11 PM
lol i know I stopped doirng cardio. On wednesday i thought it was thursday.
Well Today i Did Shoulders/traps/Biceps

Im really tired after this feel a bit sore. And yes the abs I do them on Tue/thursday only.

insaneko
12-05-2004, 07:52 PM
Friday
Day 5/Shoulders/Biceps/Triceps
Standing Military Press 2 x 6, 10 30Lbs Dbs
Lateral Raises 2 x 6, 10 20lbs DBS
Triceps Dumbbell Close Grip Press 2 x 6, 10 30lbs Dbs
Cable Press Downs 2 x 6, 10 Same with these
Barbell Curl 2 x 6, 10 Forgot to do these
Concentration Curl 2 x 6, 10 30lb Db's

insaneko
12-07-2004, 11:42 PM
Monday
Incline Dumbbell Press 2 x 6, 10 45 lbs
Flat Flys 2 x 6, 10 used a pec deck :(
Dips 2 x 6, 10 did ike 4 of them
Back
Close Underhand Grip Chins 2 x 6, 10 2xbody weight
High Cable Row 2 x 6, 10 did not do forgot how to do them.
* Deadlift 2 x 6, 10 i went to failure... so stupid of me... at 180lbs

*note i count bar now.

Tuesday
Cardio
5min warmup on stairclimber
15min HIIT on Eliptical.

insaneko
12-07-2004, 11:42 PM
Also Abs... 2x20

insaneko
12-08-2004, 07:43 PM
Regular Cardio today. No HIIT just straight regular cardio for 20min on the stairclimber.